Is there a healthy sugar?

After long time friends…… how is everyone keeping up with healthy diet.

A lot of us are into having healthy diet but are we really into it.

There is lot of confusion when it comes to SUGAR. Is there something called “healthy sugar”? No! There is none. Then why a lot of people say there is. It’s all a misconception. I was also one of them thinking there is better one even though not healthier one. I was using the unhealthy sugar. I couldn’t believe when I was reading the abstracts , research about the sugars (their metabolism and affects on the body). After I realized how they work and learned the facts about them , I wanted to share with you all what I learned but in short because it might be too much. I will put in more about glycemic index in my next one. I will put them in layman’s terms as much as possible.

First, I wanna show some names used on food labels. We look for word sugar or some common names like sucrose, fructose but you know sugar is hidden under different names.

When we go in little deep, glucose and fructose , we need to know that fructose is the most harmful one. Even though fructose glycemic index is low, its metabolism in liver leads to worst health like obesity, heart problems and many more. So if we know how to recognize them we can try to be careful.

Actually anything too much will always lead to disasters. So always little to survive is best for everyone.

For diabetics, recently a lot of products came into market saying sugar substitutes. Are they good for you? Are they damaging your health more? Yes they are…

They are chemically processed and not real food. They might be sugar free but do you really want to put in a chemical in your body everyday which might be a carcinogen too.

So listed few facts I found (any mistake please let me know) about different sugars in general .

I understood that DATE SUGAR is the only safest one. But I gave few facts I learned so decide which one is good for you.

Lastly one more ,

I will keep working on it and will add glycemic indexes too in my next one… just remember for now that FRUCTOSE IS REAL HARMFUL TO BODY……

Advices and Suggestions are always welcome…..thank you



It’s been long time friends i posted. Got busy with work, kids, health and house….You know how it goes…I thought it’s time for me to start again posting . Hopefully i can finish all the menus i have been saving but let me start with my receipe i did today which made my kids soo happy …

My son was craving for chocolate which usually he doesn’t. I started to think what can i make him so he gets chocolate and also healthy (for my satisfaction). Its been few days, my kids didn’t have their nuts, seeds,etc…I thought that will be good to add all these to make a smoothie. I think banana goes better with chocolate in all of the fruits. So I made this smoothie, lot of ingredients but don’t get scared it takes less than 5 min.

It’s healthy to eat as much raw as possible to get all the nutrients from them.

It turned out soo good that my son loved it and was licking as soon as i turned off the power for processor/grinder. I had to forcefully stop him to pour this into glasses for him and my daughter to drink (who is a chocolate and smoothie lover). Here you go…..

        Peanuts.10 (roasted)
Seeds...Sunflower seeds..1 and 1/2 teaspoon
        Pumpkin seeds....1 and 1/2 teaspoon
        Hemp seeds......1 and 1/2 teaspoon powder
        Flax seeds......1 and 1/2 teaspoon
        Chia seeds......1 and 1/2 teaspoon
Dry fruit..Dates....5 pitted
Oats....2 teaspoons..i had steel cuts on hand so i used them
Coconut water..quantity sufficient for consistency
Milk...optional also quantity sufficent for consistency
Cocoa powder  ....quantity sufficient per taste... i used  
                 approximately 3 teaspoonsful.
Banana... 3 i used ripe so had to add more cocoa.
All the above are organic ( i prefer).

I first added nuts, seeds, oats, dryfruit to the processor and 
grind them to fine powder as much as possible (my kids don't 
like the coarse stuff in smoothies so had to make smooth smoothie)
. Then i added cocoa powder and little bit of coconut water 
and processed again to fine paste.
In the end, add bananas and coconut water to make smoothie
to your consistency... If you want too thin (liquidy) consisten
cy add more coconut water ( i ran out of it so added 2 teas-
poonsful of milk.

That's it your favorite chocolate smoothie is right infront of 
you to enjoy....

Please leave your comments….


I love the jam with bread. My mom used to make this when i was little and everyone used to fight for jam. It was so yummy. I remember my mom doing in a big vessel with so many fruits and too much processing of fruits like washing, peeling…. so i thought its a tedious process and i never even asked her. She told me quite a few times that it is pretty simple to make, i never gave it a thought because of my busy life (really! is it that busy that we can’t make time for our own).

Now when i started doing a lot home made recipes,  i remembered this jam she used to make . I immediately called her for recipe. OMG! you won’t believe how foolish i was to think it was a tedious process. I wanted to give it a shot even when my kids opposed me. They love to spread the jam on the bread so didn’t want to loose the taste :(…

I promised my kids that it would turn good if not i wouldn’t force them to eat…

With the time, my  mom also changed her recipe. She used to add sodium benzoate to preserve it but as she realized how harmful it is she stopped adding. The replacement for this is unbelievable which is a common staple in house hold.

The time it takes make it also surprised me so less you know….Okay i will stop and proceed to the recipe now.

Just one more thing before i continue, after my kids tried , the first few words came out of their mouths is “UNBELIEVABLE MOMMY SO TASTY, NO MORE BUYING JAM “. I was very happy after hearing it so i wanted to share with you all….

Fresh fruits Optional
I took
Red seedless organic grapes 15 -20
1 ripe organic banana (not ripen)
1/2 green organic apple peeled 
1/2 mango 
Sugar organic (quantity sufficient)
lemon juice (quantity sufficient)

I washed the fruits, cut them into pieces and made the puree.
Now measure the pureed fruit. Mine was 1 cup.
Put this on stove top in low heat. 
Make sure you keep stirring if not it sticks to the bottom of the 
After 3-4 minutes i added sugar. Since the puree was 1 cup, i took
3/4 cup of sugar (my mom said 1:1 but i was scared about the 
sweetness of sugar here).  
Keep stirring often to prevent from burnt. You have to keep an eye
on it because it looked liquidy but it was ready to go.

You will know when its ready to go is.....  you put a couple of 
drops on a plate or small bowl and tilt. If you notice that it doesn't
slide, it's good to go. If it's sliding then keep it a little longer
on the stove.
Once it's done,turn off the stove and add 1/2 to 1 tsp lemon juice.
I added little by little so i can taste and see how it is.

That's it your jam/jelly is ready to go....The important thing is 
There is a procedure to preserve these home made to prevent fungus 
build up.
Sterilize the bottle you are going to use, make sure it's dry.
After the jam cools pour it into the bottle and cap it.
(you might see some droplets in mine because i poured it in before
it cooled down and struggled to wipe those droplets. so wanted to
give you headsup)...

Home made never stays for months or years because we don't add chem-
icals. Mine stayed for a month and couldn't test for longer because
i ran out.
This time i am planning to do in larger quantities,and more healthy
(no sugar) i will let you know.....

Enjoy with your kids.


Hi….It’s been long time I posted anything online. Even though I wasn’t posting, I have been working on few recipes as usual on salt free. A lot of my family and friends have been opposing to “no sodium diet” but keeping “HEALTH” in mind I decided to not to give up.

I am proud of my kids to support me in this battle. I didn’t want to disappoint them so i have been and will keep trying all these recipes they love and of course new ones too to make them NO SODIUM.

You are right. I am here with a new recipe ( made some changes to the recipe i found on line).

Serving size:4
Prep time: 15-20  min
Cook time: 15 min

Spinach (preferably fresh) 2 cups...cooked spinach tastes better
Cottage cheese 1 cup
Parmesan cheese 1/4 cup
Eggs 2
Black pepper (freshly crushed) 10-15 
Thyme (dried) a pinch
Nutmeg powder 1/8 tsp
Onion (diced) 1/3 cup
Garlic cloves (minced) 1 big
Curry powder 1 tsp
Jeera powder 1/2 tsp
Puff pastry sheet (1)

1.Saute the diced onion and minced garlic until the onion is 
2.In the mean time, mix the cottage cheese, parmesan cheese, 
nutmeg, black pepper,thyme,eggs. Then put in spinach (makesure
there is no water).
3.Now add the curry and jeera powder. Mix it to evenly distribute.
Add onion and garlic to this and mix it again.
4.I used the puff pastry sheet ( you can also make from scratch, i 
didn't have time). Roll into thin sheet after thawing. Now spread
this in oven safe bowl and put the above spinach mixture in the bowl
as shown in pics.
5.Close the ends into middle like you do for a pie. Fork on top so
that heat escapes and doesn't make it soggy.
6.Bake it at 400F for 8-12 min depending on power settings.

Enjoy your spinach pie when it's hot but not too hot.

Tips to cut back salt/sodium

I noticed that a lot of people have difficulty in cutting back salt  because they are so used to it for years. I think i should say they are scared to cut it out may be because of “TASTE”, “NEED FOR BODY” and so on….I tried to talk to them saying it’s necessary but not the quantity we use everyday in our lives. I think it takes time for everyone to understand that we are exceeding our body limits for salt intake……

I am trying to experiment on a lot of different cuisines to make them salt free even though you can find few with no salt …Hope i can make them tasty.


In the mean time, i thought i would share how “Center for Nutrition” talks about cutting back salt/sodium..

I found the pic above “A Beginner’s guide to Low-Sodium Eating” in an article of  “myfitnesspal” through pinterest and that grabbed my attention and thought it might help you….

I guess you all can try to follow these and walk towards healthiness…




As I said in my previous post, I am here with my red lunch. As soon as someone says “red”, tomato is the first one that comes into our mind. So I made tomato rice. Even though it’s quite a common dish I tried to make it more tasty by incorporating a little bit more spices than usual.

2 medium tomatoes (I prefer vine because of juice inside them)
1 small onion ( you can add spring onion or shallot..optional)
1 tsp cinnamon powder
2 tsp curry powder
1/2 tsp mustard seeds
1/2 tsp cumin seeds
1 tsp coriander powder
5 to 6 cloves
1/2 tsp black pepper powder
1-2 garlic cloves (crushed)
a pinch of oregano 
a pinch of dried rosemary leaves ( i crush the dry leaves)
5 to 6 green chillies ( as per your taste)
few mint leaves (don't add too much, it might change the flavor)
few parsley or coriander leaves
1 and 1/2 cup rice (1 cup rice = 1and 3/4 cup of water)

I used the pressure cooker for convenience and time conservation.
Add mustard seeds, cumin seeds, cloves, crushed garlic cloves 
and saute dry. Then add onions, spring onions and saute them until 
onions are translucent. I didnot use any oil here but no worries 
they will cook perfectley because of the water in them.Mix with a 
spatula and add all the powders (cinnamon, curry, coriander, black
pepper, oregano, rosemary). Make sure they are all mixed nicely. Now 
add mint and coriander leaves. Keep the lid on for couple of minutes.
This is just to make sure all the flavors are incorporated into each
other well. Once you see the leaves are softened or half cooked, add
tomatoes, mix well and keep the lid on again for couple of minutes. 
Before you add rice here, you have to see the juice oozing out of
tomatoes. Now add the rice and water (sufficient) and lid back on ,
this time with whistle. It takes 5 to 7 min to get the 1st whistle. 
You need to turn off after the first one unless you want very soft
Let it cool for few more minutes before you remove the whistle and 
open the lid.
Mmmmmmm....yummy .....tomato rice ready to go....Garnish with 
coriander or parsley leaves. Enjoy with Raita ( for which i use only
black pepper..NO SALT)
I tried with sweet potato sauce (left over from day before), that 
was really very tasty for my surprise.

Green protein shake

We were off track of healthy diet for the past few days. We includes my kids too. You know how kids are these days, once they are off that’s it’s so hard to get them on track. Luckily my kids agreed to be back on healthy diet. I want them to be excited about it and not boring so i thought of this plan. As soon as i said to my kids they were laughing and got mad in the beginning. Later they were perfectly fine with the plan and helped me pick the recipes. Do you know want it is that we came up with? …Well it’s called GREEN BREAKFAST, RED LUNCH AND ORANGE DINNER. I know what you might be thinking but when you see our meal plan for this week you will be amazed too ….Let’s go with today’s green protein shake for breakfast. It’s very simple and healthy…..

1 cup Mango
1 and 1/2 cup spinach
honey to taste (optional)
coconut water (if needed for desired consistency)Preferably fresh 
but i couldn't get a nice coconut so i used pure bottled one but not
from concentrate.
flax seeds or chia seeds (optional too)..

Peel off the mango skin and dice them into pieces.
Wash spinach leaves and add all the ingredients to the blender and 
blend them into a shake..Your yummy shake is ready to go....


Note: I always perfer to use fresh fruits and vegetables.