Tomato Sauce VS Mustard Sauce

*Tomato sauce*

Facts:

1. 1 tbsp = 15 calories

2. Tomato ketchup is one of the most versatile condiments worldwide and is used as an accompaniment with number of food items like fries,sandwiches, burgers and even on the side of steaks with veggies.

3. The sauce is packed with tomatoes, which are high in antioxidants that have been scientifically proven to protect against various types of cancers.

4. The unique flavonoid lycopene prevents skin damage from UV rays, and Zea-Xanthin, another flavonoid compound, protects the eyes from harmful ultra-violet rays.

5. Tomatoes are also a rich source of Vitamins A and C.

*Mustard sauce*

Facts:

1. 1 tbsp = 37 calories

2. The mustard seed is itself an excellent source of essential B-complex vitamins, which help regulates metabolism, enzyme synthesis and nervous system function. 

3. The vitamin B3 helps lower cholesterol. Mustard sauce is source of calcium, copper and iron.

4. American yellow mustard is pungent and is best used in dishes like hot dog or potato salad, the more mild Dijon mustard is ideal for delicate fish and salads, coarse wholegrain mustard is best to marinades and gravy 
for lamb or chicken dishes, and spicy English mustard compliments sausages.    

Nutritionist's pick

-" Anything that is commercially made, processed and uses additives or preservatives is never good for you". 

- When both tomato sauce and mustard sauce are user in small amounts, they offer neither nutritive value in that amount, nor pose a health threat. 

- TOMATO SAUCE is healthier, simply because it has vitamin C and other nutrients. 

FACTS ABOUT COOKING OILS

1.OLIVE OIL

PROS:

- It contains the highest levels of polyphenol, a powerful anti-oxidant.
- olive oil raises good cholesterol (HDL) and lowering bad cholesterol (LDL).
- Olive oil is known to significantly lower your risk of having heart attack.

CONS:

- It is high in calories.
- consuming too much will lead to gain weight and obesity .


2.COCONUT OIL

PROS:

-It contains about 66 percent Medium Chain Fatty Acids(MCFA).
- MCFA have antiviral, antibacterial and anti fungal properties, and have the ability to boost the immune system.
- MCFA are good for digestion and stimulating the body's metabolism leading to weight loss.They also boosts energy levels.

- STUDIES HAVE SHOWN THAT POPULATIONS                                                                                  THAT EAT A LOT OF COCONUT ARE THE HEALTHIEST IN THE WORLD.

  CONS:
                                                                         
  - Even though it has some heart-friendly fatty acids (MYRISTIC), it has MORE heart-unfriendly fatty acids (LAURIC).
                                                                                                                                                 
  - IT IS A SATURATED FAT THAT NEEDS TO BE CONSUMED IN LIMITED QUANTITIES IN THE DIET.  
                                                                .
  - The fatty acids found in coconut oil are associated with  increased risk of heart attack/stroke.                                                                             

3.SESAME OIL

PROS:

- It reduces the high blood pressure,cholesterol  and improves the health of diabetes patients.
- High in polyunsaturated fat.
- Contains Vitamin E, Vitamin B6, Magnesium, Iron, Calcium and Copper.

CONS:

- Sesame oil doesn't have many negative qualities.
- It is loaded with of fats and calories.


4.RICEBRAN OIL

PROS:

- Rich in Vitamins C and Anti-oxidants.
- It improves Cardiovascular problem and lower cholesterol.
- It is filled with healthy fatty acids.
- THERE ARE LOTS OF HEALTH BENEFITS IN USING RICEBRAN OIL AND IT IS ONE OF THE WORLD'S HEALTHIEST AND MOST VERSATILE OIL OF ALL.

 CONS: 

- Ricebran oil doesn't have many negative qualities.
- It is fattening and relatively high in calories so use it moderately. 

HEALTHY MOCKTAILS

1.SHIRLEY TEMPLE

INGREDIENTS:
- Ginger ale  (180 ml)
- Grenadine syrup (20 ml)
- Orange juice (90 ml)
- Ice cubes

APPROXIMATE CALORIES FOR 350 ML-  170

TO MAKE IT HEALTHY:
Ready made ginger ale, which is used in the drink is high in SUGAR.
substitute it with the juice of real ginger mixed with lime. And add club soda instead, to knock off the calories.


2. VIRGIN MARY

INGREDIENTS:
- Tomato juice
- A dash of lemon juice
- Worcestershire sauce
- Tobasco sauce
- A dash of celery salt
- A dash of ground pepper
- Celery stick for garnish
- Ice cubes

APPROXIMATE CALORIES FOR 350 ML-  120

TO MAKE IT HEALTHY:
This tasty drink is high in sodium and can cause bloating.Reduce the salt level and add some coriander and mint leaves to make it more flavorful and healthier.


3. CINDERELLA 

INGREDIENTS:
- Orange juice
- Pineapple juice
- Lemon juice
- Sugar syrup
- Club soda
- Ice cubes

APPROXIMATE CALORIES FOR 350 ML-  220


TO MAKE IT HEALTHY:
Leave out the sugar syrup and add real fruit juices instead of any squashes or artificial syrups.


4. VIRGIN PINACOLADA

INGREDIENTS:
- Pineapple juice
- Coconut cream
- Crushed ice

APPROXIMATE CALORIES FOR 350 ML-  125


TO MAKE IT HEALTHY:
Ready-made coconut cream contains sugar syrup, and will make it calorie high. Replace it with natural coconut cream add sugar to taste if required.