Month: April 2020

Introduction

Why do we get constipated?

Constipation is a common digestive problem in the United States. You are deemed constipated when you have a hard, dry bowel movement, or when bowel movements are less than three times a week.

 

Constipation is normally an effect of poor diet, particularly lack of fiber and water. In some cases, it is also triggered by stress, change of routine, dehydration, lack of exercise, or pregnancy.

 

When constipated some would ask for laxatives, but if you want to go natural, the following food items are effective to relieve constipation:

 

Fruits

Fruits especially when dried is loaded with fiber that is why it’s a great go-to food when constipated. Water and fiber are essential in creating the right consistency of stool for easier passage.

 

1. Prunes

Plums when dried is also known as prunes. This is good for constipation as it contains 2 grams of fiber per serving of about 3 pieces. It has cellulose that increases water in the stool and adds bulk. It also increases the stool weight as the fermented fiber in the colon produces short-chain fatty acids. Additionally, it can create a laxative effect because it has sorbitol and phenolic compounds. Sorbitol is a sugar alcohol that isn’t absorbed well by the body. And because it isn’t absorbed very well it causes water to be pulled out from the colon creating a laxative effect. Similarly, phenolic compounds help stimulate bacteria in the gut.

2. Pear

A medium-sized pear can contain up to 6 grams of fiber. It also has high sorbitol, which pulls water into the intestine and stimulates bowel movement. Pear also contains fructose, another type of sugar. Unabsorbed fructose similarly acts like a natural laxative.

3. Apple

Just like pears, apples stimulate the intestine producing a laxative effect. Apple juice on the other hand is more frequently recommended for children who are constipated because of its high fructose to glucose content.

4. Kiwi

Most fruits have high fructose or sugar that can initiate gas problems. Kiwi on the other hand, has high fiber and low sugar content. It is advised to be eaten when feeling bloated. It also contains Vitamin C that helps in achieving a balanced diet without bringing in too much sugar in the body.

 

Grains

5. Rice

Rice is very common in Asian cuisines. In a study conducted by the Japanese, people who consume rice have lower chances of being constipated. This is mainly because of its fiber content. There are many varieties of rice available: White, Red, Brown, and Black. Brown rice contains 4 grams of fiber, while white rice contains 1 gram. Therefore, it is best to consume brown rice instead of the more commonly served white rice.

 

6. Oat Bran

One cup of oat bran contains about 5 grams of fiber. This is 43% more than the other types of oat in the market. Studies show that eating oat bran for elders lessened their need for laxatives. Oat brans can be mixed with granola and bread for breakfast.

 

Vegetables

Aside from hydration, lack of fiber can also cause constipation. This happens when you fail to eat your vegetables or when you consume too much processed food. Fiber can either be soluble or insoluble.

 

Insoluble fiber functions as the body’s “garbage sweeper” that helps excrete what needs to be taken out of the body. Meanwhile, soluble fiber binds toxins and cholesterol preparing it to be flushed out of your system. It also softens the stool as it absorbs water. While there are many fiber supplements, the best sources still remain to be fruits and vegetables.

 

7. Spinach

Most vegetables are high in fiber. Spinach on the other hand is rich in fiber and magnesium, both of which are helpful in relieving constipation.

 

8. Broccoli

This is the ultimate constipation reliever. It is a great source of fiber and can be eaten raw or cooked. For maximum results, it is best to eat it raw.

 

9. Artichoke

Artichokes are very healthy and can have a probiotic effect on the digestive tract. It promotes a healthy gut if consumed regularly. Studies have shown that people with constipation have had soft stools and regular bowel movements upon consumption of probiotic-rich food. Other studies also indicate that artichoke leaf extracts normalizes bowel patterns of people with Irritable Bowel Syndrome (IBS). Fresh and jarred artichokes can be added to salads, dips, soups, or tart.

 

10. Cucumber

While most vegetables are rich in fiber, cucumbers are good for constipation because of its high water content. Hydration is essential in mitigating constipation as it helps soften stool and regulate bowel movement.

 

11. Beans

Beans are loved for their fiber content. A half-cup of black beans contains 7.5 grams of fiber, while a half cup of navy beans have more or less 9.5 grams. Add these to soups, salads, dips, or eat them on the side.

 

Seeds and Dairy

12. Yogurt

Yogurt is a good source of microorganisms or what is more commonly known as probiotics. These are good bacteria that promote a healthy gut and soften stools. Regularly eating yogurt for breakfast can help improve chronic constipation as it promotes faster waste movement through the bowels.

 

13. Kefir

Along with yogurt, kefir is also a good source of probiotics. Kefir is a fermented milk beverage that helps speed up the transit of stool through bowels, and is a great addition to your everyday eating routine. Add it to your smoothies, dips, or salad dressing. Top it on desserts along with nuts and dried fruits.

 

 

14. Flaxseed

Flaxseed is a great superfood. It has high fiber content that promotes regular bowel movement. A tablespoon of this contains about 3 grams of insoluble and soluble fiber. Flaxseed works its magic for both constipation and diarrheal episodes. Best when taken in ground form rather than in whole form, you can add it to your oats, yogurt, or shake.

 

 

15. Chia Seeds

This is another type of superfood. One ounce of it contains about 11 grams of fiber. It is one of the most fiber-dense foods, mostly composed of soluble fiber. Chia seeds work by absorbing water and forming a gel. It softens the stool for easier bowel movements. It is great when mixed with oats, smoothies, puddings, yogurt, or eaten soaked in milk. It can also be included in baking goods such as cookies for its binding effect and added sources of nutrients.

 

Conclusion

Constipation is widely experienced by a lot of people. It’s an uncomfortable situation to be in, but it can be avoided by keeping a balanced diet and staying hydrated.

 

Introduction

Telangana cuisine originates from the Telangana region. Most of its dishes are based on millets and roti. Due to their geography, Telangana cuisine is closely related to the Hyderabadi cuisine. They have a lot of similarities and they share very common dishes that set them both apart from many other cuisines. They are both influenced by mostly the same factors.

 

1.Sarva Pindi

This is a staple food in Talanga, it is very rich in nutrients and is very balanced, this makes it a great choice for a light breakfast. It is a version of a pancake made from rice flour, chana dal, a bit of chili and peanuts. It is cooked in a pan; it is important to poke a few holes on the door to help it cook well and better lock in the flavor. It is alternatively called Ginnie Appa.

 

2.Golichina Mamsam

Golichina Mamsam is a non-vegetarian Telangana traditional dish. It is made of mutton cooked in thick gravy infused with a lot of freshly grounded local spices. It is cooked on very low heat over long ours so that the curry absorbs all the flavor. It is best served with rice or dosa and sometimes with chapathis.

 

3.Malidalu

This dish is usually made from leftover pieces of chapathis combined with jaggery, cashews, ghee, and pista. The mixture is then shaped into sizeable balls. It is a very healthy and sweet dish. It helps you make the most of every meal and not let anything go to waste.

 

4.Hyderabadi Biryani

This dish is widely made in India and has over the years gained popularity across the world. The meat is marinated and cooked in layers of rice in a big cooking vessel which is covered with dough. When the flat dough rises, it is usually an indication that the dish is ready.

 

5.Chegodilu

This is a very crunchy snack that is not only delicious but also fun to eat. It is made from toasted sesame seeds and then deep-fried. The snack has a very unique nutty flavor that really compliments the spiciness.

 

6.Sakinalu

Sakinalu is a mild snack that is very easy to prepare. It constitutes of two main ingredients, rice and sesame seeds and the addition of spices goes without saying. The snack is known in many parts of India and goes with a lot of different names such as chakli. It is also a very common snack during festivals such as the Sankranti.

 

7.Garijalu

The maida is rolled in circles and stuffed with a very sweet mixture of fine coconut, a bit of cardamom, and sugar. It is then deep-fried until crispy. This snake looks almost like Karanji.

 

8.Qubani ka Meetha

Qubani ka Meetha is very common in Hyderabadi weddings as it never disappoints when it comes to bringing people together. The snack is made from dried apricot that is cooked on high heat until it becomes compote. It is then sweetened with saffron, sugar, ghee, and almonds. It has a great aroma and makes the perfect dessert.

 

9.Mirchi ka laan

This is a traditional Hyderabadi dish also common in parts of India such as Telangana. The dish is a spicy biryani made in very hot green chilis. It is common in weddings and other very special occasions. The gravy is usually served with rice or bread.

 

10.Nazaqati boti kebab

This dish is made with mutton cubes marinated with myriad spices and cooked in saffron, coconut and rose petal paste. It is a very popular dish across many parts of India and also outside the borders. It smells amazing and can be served with rice, garnished with chopped onions and roasted nuts. This meal is perfect for dinner.

 

11.Keema Samosa

This dish does magic to your appetite, it is a combination of keema and samosas. The combination is a perfect one as it gives just the right level of spiciness. The snack can be made for any occasion or even just a chilled afternoon. It can also be used as a great starter. This dish is common in both the Telangana and the Hyderabadi cuisine.

 

12.Paaya

Paaya is by far one of the best dishes in the Indian cuisine. It is a very rich dish made from roasted spices and goat trotters. The trotters are cooked to perfection, until all the spicy flavors are locked in. This dish is also referred to as Siri paya. It is also very common in gatherings and festivals. The dish is best served while sizzling hot for the best experience.

 

13.Maghaz Masala

Maghaz masala directly translates to “spicy brain”. This lamb dish is very popular in India and originates from Hyderabad. It has a lot of variants. The brain can be of a cow, goat, or sheep. The brain is coated in a variety of spices and deep-fried. The dish is normally served with a thick and tasty gravy.

 

14.Lukhmi

Lukhmi is a mince dish found in the Hyderabadi cuisine originating from Hyderabadi and Telangana. The dish is also a variation of samoosas. It is made from minced mutton keema stuffed inside the dough made from all-purpose flour and then deep-fried. The dish is usually served as a starter, they are often dipped in hot chutney and gives that extra kick.

 

15.Hyderabadi Khichdi

This is a spicy rice dish that makes a hearty dinner meal. The khichdi is a mix of rice and moong dal cooked in a very common ingredient called ghee. It is seasoned with cumin, garlic, ginger, turmeric, and chilis.

 

Conclusion

Most dishes that originate from the Hyderabad are also found in the Telangana cuisine and the other way round. Both these ethnicities share a lot in common and so their taste in food is bound to be the same and equally amazing.

 

 

 

 

 

Introduction

Tamil cuisine is a cooking style that originates from the Southern parts of India in the state of Tamil Nadu and other parts of South Asia. It both vegetarian and non-vegetarian dishes that have been popular for quite a number of years, generations even.

 



1.Meen Kozhambu

This is a curry fish dish made from a base of tamarind, urad dal and toor dal. It is very hot and has a sour taste. Meen Kozhambu is a homely fish curry that is very simple and is to make. The recipe has a lot of variations as people like to add what they call a “secret ingredient” to make their dish outstanding. Secret ingredient or not, it still tastes as authentic and as scrumptious.

 

2.Urlai Roast

This is a traditional dish that still uses recipes that are not too far from the original one. It is made from baby potatoes that are roasted in fresh Chettinad masala. It is seasoned with grated coconut, coriander seeds, ginger, garlic and red chilies. These make a great spicy side dish for rasam.

 

3.Chicken Chettinad

This traditional dish has a combination of up to 28 different spices, pretty sure you can already feel the heat and the flavor busting out of your tongue. The chicken is heavily marinated in yogurt and a mélange of spices. This dish originates from Chettinad but is also part of the Tamil cuisine. It is best served hot and makes a killer main course dish.

 

4.Cabbage Poriyal

Cabbage Poriyal is the perfect vegetarian side dish made from stir-fried cabbage with roasted lentils, fresh coconut, and spices. It is a very simple and healthy dish that does not require too many ingredients or time. It also has a lot of flavor and is a bit crunchy.

 

5.Milagu Pongal

This dish is great for a light breakfast and sometimes even for dinner, it is a variant of the famous Pongal which is commonly made during the festive season in South India. It largely constitutes of white rice, pepper, and cumin seeds. It looks really good and the aroma is simply divine.

 

6.Archuvitta Sambar

Archuvitta Sambar is a regular dish in most Tamil households. It is traditionally made from sambar and a variety of roasted and freshly grounded spices. Anyone can make archuvitta Sambar nowadays as there are simpler methods of preparing the amazing dish. It has a very bold flavor.

 

7.Mulligatawny Soup

This dish is great for a typical winter day. It is a great combination of fresh fruits and vegetables simmered in coconut milk, black peppercorns, and tamarind pulp. It is usually served a little bit of sour cream. The curry soup is very rich in flavor and smells great.

 

8.Arisi Tengai payasam.

It is a very sweet dessert dish that originates from the Tamil cuisine. It is made from rice, coconut and jaggery, it is sometimes referred to as the rice coconut kheer as it looks somewhat like kheer. Rice and coconut are a traditional Indian combo and so is a very common dish in many of its local households.

 



9.Kanchipuram Idlis

This dish is quick and easy to make and they are a variety of Idlis. The idlis is spiced with cumin, pepper, and ginger powder stuffing. The idlis is made from rice that has been soaked in water for hours and then shaped into anything, usually into balls. It is a very ancient dish that originates from the people of Tamil Nadu in India.

 

10.Uttapam

Uttapam is a specialty amongst the people of Tamil Nadu. It is made from ground ural dal and rice powder. The combination is allowed to ferment for a few hours. After which it will be slowly fried on a skillet with little oil. It is very flat and crispy on the edges and soft in the center. The toppings are usually made from a variety of veggies and fruits such as onions, tomatoes and capsicum. It is served with coconut chutney, spicy tomato and chili chutney or sambar.

 

11.Murukku

Murukku is an Indian word for twisted, as the name suggests these are ring twisted snacks, the most famous of Tamil Nadu. The batter is made from urad dal, rice flour, salt, cumin seeds, etc. The mixture is then deep-fried in oil until it turns crispy. It is healthier when made in ghee. The snack is one of India’s favorite and is made all year round but very common during festivals.

 

12.Coconut chutney

The dish is locally known as uruttu chammanti. It is made from grounded coconut, ginger, mustard seed, and roasted red chili. It is usually as a side dish paired with dishes such as dosa, vada, or idli. There are quite a number of variations when it comes to making coconut chutney but the result is always just as amazing.

 

13.Lemon rice

This dish is great for that last-minute dinner and that short notice family gathering. Lemon rice is quick and easy to make, it has a pop of flavor. It is seasoned with onions, red chili, tomatoes, curry leaves, and salt. The rice is cooked with lemon juice and then fried with the seasoning. For crunchiness, groundnuts can be added to the meal.

 

14.Kootu

Kootu is a side dish made from lentils and a variety of vegetables. Tamil Nadu has many variations of this dish such as the poricha kootu. It is made from urad dal and is fried in red chilies and coconut; this is then turned into paste. The paste is then mixed with cooked vegetables and moong dal. It can be served with Virundhu Sappadu.

 

15.Sundal

Sundal is a salad made from gram or black chickpeas. The gram or chickpeas are roasted and served with sliced ginger, chilies and grated ginger.

 



Conclusion

Tamil cuisine has a wide range of amazing dishes and constitutes very homely meals that can be easily prepared and enjoyed.