Use local super food for a healthier you

5 min read
Published:
13 Sep 2017
Duration:
5 min read
Words:
581 words
Segment:
Miscellanous
From the Archive (Apr, 2016): Our fitness expert tells you why you do not need to revamp or Westernise your diets to achieve your health goals
We do not need to revamp or Westernise our diet to achieve our health goals.

Buckwheat

This superfood is a great source of protein, fibre and magnesium, which means it will make you feel full faster (no overeating!) and improve your digestion and heart health. Phaphar is a great alternative to white flour, and eating it regularly as a substitute can help regulate your blood-sugar level. It is also credited with helping to control blood pressure and cholesterol. Interesting fact: Buckwheat is not a grain; it is actually a fruit seed!

TRY : Buckwheat pancakes topped with fruit and yogurt:

Mix buckwheat, baking powder and water to make your pancake mix. Make pancakes as usual. Top it with your favourite seasonal fruits and yogurt.

Peanuts

You can easily get roasted peanuts from the food carts that ply our streets. There is no reason to not indulge in this affordable and nutritional powerhouse. Research has shown that peanuts help us feel full longer since they allow for slow absorption of carbohydrates. Have peanuts or peanut butter for breakfast and keep your sugar cravings at bay. However, peanuts are quite calorie-dense, so make sure to limit your peanut snacking to a small serving every day.

TRY : For your next snack, have a fruit with peanut butter, such as apple slices with peanut butter and a handful of nuts.

Hemp seeds

The hemp seed is a complete source of plant-based protein—protein comprises 25 per cent of its calories. It has all the essential amino acids that our bodies do not produce, so making it a part of our diet will ensure that we get a dose of these highly essential compounds.

TRY : Hemp seeds are very popular in Nepali cuisine—they can be found in various achars. Roast some seeds, crush them in a mortar and pestle and use that as an achar paste.

Lentils

I am very thankful that daal is a Nepali staple. After all, this healthy legume is low in calories and power-packed with soluble fibre and protein. It has also been proven to help reduce blood cholesterol and the risk of heart disease.

TRY : Add a twist to your usual daal by adding some roasted vegetables, and you can enjoy it as a hearty bowl of soup.