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UNDER PRESSURE

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If your blood pressure consistently starts to hit the roof, check if you have hypertension. Hypertension is when an individual suffers from consistent high blood pressure; even when he’s resting. While hypertension on its own doesn’t necessarily produce symptoms, this condition could lead to a number of related health problems over time to include heart diseases and stroke. So, while you may still need to sort this condition out medically, you’d be surprised at how effectively hypertension can be dealt with nutritionally.

So many conditions -ranging from diabetes and obesity to heart diseases -can be managed and even cured by the food we eat. While a balanced diet works to ensure that your overall health is well managed, for hypertension, you have to take extra care. In other words, it’s time to get hyper about the following:

REDUCING SODIUM

Sodium, or salt, increases blood pressure. If you have been diagnosed with hypertension, cut down on your salt intake. And it’s not just the obvious addition of salt to your daily cooking.Even packaged and processed foods come with their own sodium content. Read the nutritional label to en sure that the intake is permissible.Sometimes, sodium content can mask itself in the form of com pounds like sodium benzoate (a commonly used food preservative). Check if any ingredient has the word `sodium’ before it, and avoid those. To manage hyper tension, the recommended sodium intake per day should not exceed 1,500 mg or 1.5 gm, which is about half a teaspoon. You may also need to watch out for high-sugar beverages and foods, which impact your blood pressure as well.

POTASSIUM AND MAGNESIUM

Where there is low sodium, there is also high potassium and magnesium.Potassium is actually present in tiny quantities in certain fruits and vegetables. Your body only needs these small quantities, and introducing foods with potassium will help reduce hypertension. Fruits and vegetables are excellent sources of potassium and magnesium. Bananas, muskmelon, plums and peaches are a superb source of potassium; plus, they are cheap and easy to carry around for a healthy mid-day snack. Potatoes are high in magnesium and potassium.Leafy vegetables also help manage hypertension beautifully.

WHOLE GRAINS

In addition to the above, eat more whole grains, fat-free or low-fat dairy products, poultry, beans, nuts, seeds, fish and veg etable oils. I would also recommend a glass of raw vegetable juice (juice of three or more types of vegetables) blended coarsely in a blender, not a juicer. Drink up im mediately once a day to pave the way for good health.

FRESH FOOD

Buy fresh foods, chuck canned food, eat at home rather than dining out, and you may soon reach a day when your hypertension just disappears! Cutting down on processed foods, snacks and fast food in general is essential. Watch out for canned goods and cured meats too; they could have high sodium con tent because of the way they are preserved or prepared. And word to the wise: if you are going all out on salads, try and avoid salad dressings that are high in fat and sodium.

This could be a setback for your sodium management.

Dietary approaches to manage hypertension are highly recommended because of how easily accessible these foods are. A healthy, balanced diet will also help you be in better shape.

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“VEGETABLE JUICES WORK WONDERS FOR A MOTHER“

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Pooja Makhija, 37, nutritionist, columnist

Mother of Ahaana, 10 and Amaira, 7 The toughest thing about being a mother: Constantly trying to be a better one. When you’re a working mother, you feel guilty. So you try harder and pack more in, and that’s something I always find challenging.Also, battling with guilt is a tough task. At work, you are worrying about your kids and when you are with your kids, you’re stressed about work. But, in the end, guilt makes you work harder and magically makes things work.

Mantra to staying fit post childbirth: Eating right and exercising. There’s no magic wand or simple formula.
My fitness regimen: Right now, I am focusing on strengthening and toning my muscles. Post-pregnancy, you are left with a lot of loose muscles. I do core strengthening, ab exercises, mix of pilates with exercise-ball, plank and resistance-band workouts three times a week.
Five must-have foods post childbirth: Have good protein like egg whites. Wheatgrass juice is a must. Carbs are not your enemy; if you avoid them to l o s e weight, you won’t have the energy to take care of your baby. Fats are not your enemy either.Have healthy fats like Omega-3 fatty acids found in flaxseeds, almonds and fish.Take supple Take supplements if you don’t eat these on a daily basis.Stock up on fresh fruits and vegetables because they are loaded with disease-fighting and anti-aging antioxidants.
Foods to avoid: Foods high in sugar and fat. Whatever unhealthy stuff you eat is passed on to the baby because breastmilk is the only source of nutrition for them.
Foods to retain good skin and hair: Vegetable juice works wonders. Toss three different raw veggies in a blender (not juicer), season and drink. Avoid excess sugar, it’s an aging food. Eat egg whites for good hair.
Dealing with hormonal changes: Razor-sharp focus keeps my mind stay strong. Raising my kids well is my final goal and I try not to get distracted.
Inculcating good eating habits in children: Instead of force feeding them, try to use informative tools.
Deliver logic with love in a language that they under stand. For exam ple, I often tell my daughters what to eat if they want their hair to grow as long as Rapunzel’s.
They relate to what I say.
My comfort food: A big slice of chilled, baked Philadelphia Blueberry cheesecake.
It’s my ultimate indulgence.
My favourite work out music: Any hot Bollywood track; I am too filmi.
My fitness icon: My husband, Ravi. He’s a fitness freak. Earlier, I’d only focus on eating right but post-pregnancy, I’ve incorporated his way as well, which is more exercise-friendly.
 
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MIND OVER PLATTER

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In the ultimate battle of the bulge lies the ultimate roadblock ­ your mind. How you think about weight loss is as important, if not more, than eating healthy, exercising and counting those calories. Unless there’s a medical reason for it, weight loss rarely happens by accident ­ it’s a strategy, a deliberate set of actions designed to attain a particular goal. And every goal starts in your mind. Based on my work with thousands of clients, here are two of the biggest mind blocks that come between you and a thinner you.

THE THIN MINDSET

Don’t get me wrong: I am not talking about wanting to be thin; that’s a separate conversation entirely.When I refer to The Thin Mindset, I am simply talking of how people track their weight loss progress.I’ll tell you what I mean: Kartik was a 34-year-old banker, who had lost 16 kilos but had a goal of losing 20. Despite following my programme, he had reached -as weight loss sometimes does -a plateau; and the weighing scale was taking a bit of time to dip further. He came in one afternoon saying, “I am doing everything right but I’ve lost just a kilo this entire month. I still have three to go.“ Now, here’s someone who lost a whopping 16 kilos but because of his `Thin Mindset’, instead of focusing on how far he’d come, he was obsessed with how far he had to go. When you have a Thin Mindset, you tend to compare your progress against the end goal. So if you have 30 kilos to lose, and you lose 5, you don’t think `I am five kilos thinner’, you think, I have 25 kilos to go, and it’s a long way.

There’s a tendency to measure your progress against the end result (which is imaginary) instead of the current result (which is real). Celebrate every single bit of weight you lose. Instead of focusing on being thin, celebrate being thinner than you were a few weeks before. Replace the Thin Mindset with the Thinner Mindset and make that your focus when you are trying to shed those kilos. Because no matter how you look at it, losing is losing.

THE ALL OR NOTHING MINDSET

It usually starts with a muffin. Or a few peanuts. And suddenly, 30 minutes later, you have scarfed down a bar of chocolate, a bag of chips and a thick chocolate milk shake. And you don’t even know how it happened. The `All or Nothing’ mindset is the feeling that since the diet has been `broken’, you may as well give up for the day, start again tomorrow, and eat everything in your path right now because `it doesn’t count’. Well, it does. Every little thing you eat counts.

Let’s look at it this way. You have a set of six beautiful tea cups. You broke one by accident. What do you do?
Do you break the other five be cause you have broken one? No, right? The `All or Nothing’ mindset is like shattering all six cups because you broke one.

Instead, salvage the damage.

There’s no need to pile on 2,000 extra calories because you’ve slipped. Slipping is human and no one is perfect. Accept your little imperfections, and learn to move on from them.

It’s one of the best things you could do for yourself and your body.

 

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YOUR TRAVEL MENU

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The chance to sample different cuisines from different parts of the world can be as exciting as seeing the Eiffel Tower or the Northern Lights. But nobody wants to come back from a vacation all happy and then cry about not fitting into their clothes. Sometimes, you can’t tell what’s on a menu in a foreign country. Here’s a guide to choose better.

ITALIAN

 

Order these: Minestrone soup, chicken masala, grilled white meats (like chicken or fish), leafy salads, pasta (in tomato or marinara sauce with little olive oil and no cheese), cappuccino with skimmed milk and fruit sorbets (with no added flavours or syrups).

Skip these: Caeser salad, pasta in alfredo or bolognese sauces (or anything in a white sauce), lasanga, ravioli, cannelloni, fried calamari or anything fried, gelato, tiramisu, anything in `parmigiana’ (it’s loaded with cheese).

CHINESE

Order these: Chicken prawn vegetable suimai, seafood or vegetable cheung fun, prawn chicken vegetable dim sum, steamed bread or mushroom chicken bun, tom yum soup, wanton soup, chicken vegetable noodle soup, steamed rice, soft stewed rice with vegetables, soft stewed noodles, steamed prawns in lemon sauce, steamed fish in soya, ginger and spring onions, chicken prawn exotic vegetables in hunan or oyster sauces.

Skip these: Fried wantons, steamed dim sum in chilli oil, Peking duck, pork bun, salt and pepper fried chilli prawns, fried chilli chicken, sesame prawn toast, Szechwan chicken, chicken fish vegetarian manchurian, spare ribs, kung pao chicken potato, chowmein, lomein, anything with the word `golden’ or `crispy’ in it as that means it is fried.

JAPANESE

 

Order these: Sushi ­ especially nigiri sushi (rice and seaweed) made with cooked crabs, salmon, bass, yellowtail, tuna, squid, scrambled eggs, tofu or vegetables, sashimi, maki rolls (raw salmon, tuna, squid or prawn) with no cheese, miso soup, oshinko, steamed edamame, teppanyaki dishes (prepared with no oil), sukiyaki dishes (cooked at the table and you can supervise the oil content), okonomiyaki pizza, broiled sea bass (or any fishseafood) with soya or ginger sauce, ocha or green tea, soba noodles.

Skip these: Tempura, dragon rolls, chicken teriyaki, yakitori, fried dumpling or gyoza, ramen noodles, breaded chicken katsu, green asparagus tempura or sautéed with soya butter, foie gras teppanyaki, sake.

MEDITERRANEAN

Order these: Baba ghanoush (without extra olive oil), hummus, tzatziki, Greek salad and horiatiki salads (with reduced feta cheese and dressing on the side), souvlaki, dolmades, keftedes (baked, not fried).

Skip these: Moussaka, pastitsio, spanakopita, deep fried calamari, tiropita, falafels, red pepper feta, saganaki cheese, gyro platter, baklava, baklava cheesecake.

Carry nuts and fresh fruit with you wherever you go, and steal in quick snack breaks which will help keep your blood sugar stable and make you less prone to stuffing yourself with sugary pies. And stay hydrated: the hunger and thirst centres in your brains are so closely located next to each other, sometimes you crave food when all you want is water.

 

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HAVE FIBRES FOR GOOD DIGESTION

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The human digestive system is complicated. It’s designed to masticate, digest, absorb and expel food from our body. Different parts of the body have different jobs cut out, and just like a factory machine, what we consume needs to move at the right speed from one body part to the other. That’s where dietary fibre comes into play. Fibre is to the digestive system what oil is to a machine; without it, everything comes to a grinding -and often painful -halt.

HOW FIBRE HELPS

Your bowels: Let’s start from the bottom. Healthy fibre intake impacts bowel movement the most. A normal-functioning digestive system will produce regular bowel movements that are predictable. The more regular your bowel movements, the slimmer the chance of waste and bacteria build-up inside your body.
Your digestive system: Dietary fibre also helps to keep the rest of the digestive system running and prevents blockages, slow movement of food material, bloating and uneasiness.
Your blood sugar: Dietary fibre is known to slow down the absorption of sugar from food to ensure that it is assimilated far more gradually.When your body is pummelled with high quantities of sugar, it can affect or worsen conditions like diabetes. High fibre foods help your body to balance out so that you don’t suffer from high or low sugar.
Your heart: Fibre helps in stabilising blood pressure, it reduces cholesterol and inflammations in the digestive system, thereby lowering the strain on the heart.
Your weight: High fibre foods make you feel fuller and are often eaten slowly. This helps to control the intake of food, and therefore, your weight.

How do we stock up on fibre?

Fear not.You’re probably having a lot of it already. Fibre is the bulky stuff that your body doesn’t actually absorb and can be either water soluble or insoluble. Both these types are important to let the digestive system run like a Swiss train schedule. Soluble fibres -once dissolved in water -form a kind of gel that slows down the emptying of your stomach, helping you feel full for a while. Sources of soluble fibres are oats, apples, beans, carrots, citrus fruits and peas. Just remember one thing ­ when we talk about getting the benefit of fibre from fruits, we mean whole fruits and not juice made out of them. Juicing removes your fibre intake, which sort of defeats the purpose.
Insoluble fibre is the stuff that promotes the actual movement of food through the system. You can get your fix from servings of whole wheat, nuts, beans, cauliflower and potatoes. Most fruits and vegetables like the ones listed above have both soluble and insoluble fibre, though some are better for you (consult your doctor to know what suits your body).
So, there you have it. Dietary fibre can be found in nearly all healthy food items. It’s important to eat healthy servings to make sure that good digestion becomes a smooth and effortless process.
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OATS ARE GOOD FOR DIET FOOD

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Having a multifaceted health aura around it, oats is a top ranker in the list of superfoods. This superfood is always the preferred cereal grain for preventive treatment in the case of cardiovascular diseases, diabetes, cancer, blood pressure and even bowel function.

Oats contain a specific type of soluble fibre called beta-glucans, which is known to lower cholesterol. This soluble fibre breaks down, as it passes through the digestive tract, forming a gel that traps substances related to cholesterol, causing a reduction in its absorption from the bloodstream. The bad cholesterol (LDL) is trapped without lowering the good cholesterol (HDL). Apart from its selective lipid-binding role, oats also are one of the best sources of tocotrienols. These are antioxidants which combine with tocopherols to form vitamin E, which in turn helps lower serum cholesterol build up.

Today, the market has a variety of this wonder cereal available in many different forms. Here are the different varieties of oats and their nutritional benefits:

Whole grain oats

Also known as oat groats (minimally-processed oats, high in nutrition), these are whole oat kernels with the inedible hull removed. They have a chewier texture and are best eaten hot, as breakfast porridge. They take the longest time to cook ­ approximately an hour on the flame!

Steel-cut oats

Also called Irish oats, they are whole oat groats which have been chopped into small pieces with metal blades. This increases their surface area to absorb water. Thus, they cook faster ­ approximately 20 minutes on the stovetop.

Scottish oats

More popularly known as oatmeal, these o

ats are stone-ground into irregular broken bits ­ a method that originated in Scotland centuries ago. These have a creamier texture than steel-cut oats and take about 10 minutes to cook on high flame.

Rolled oats

In this, the oat groats are steamed to soften them and then rolled into flakes. This process stabilises their healthy oils and extends their shelf life without significantly affecting their nutritional profile. They take approximately 10 minutes to cook on the stovetop.

Quick oats and instant oats

These oats go through the same process of steaming and rolling as rolled oats but for a longer time, so they are partially cooked. They are rolled thinner and are thus creamier and less chewy in texture. Since they are already broken down finely, they don’t keep you feeling full like steel-cut or rolled oats. They can be prepared by simply adding hot water and letting them stand for a few minutes. Since they are already pre-cooked, they just need to be rehydrated and are ready to eat. When you buy these plain and unsweetened, their health benefits are similar to rolled oats.

Oat bran

This is the outer layer of the oat groats that is ground into a coarse meal and is high in soluble fibre. It contains almost all the fibre in an oat kernel. It is technically not a whole grain since it is ground only from the bran layer. However, it has health benefits of a whole grain.It can be cooked into a hot, creamy cereal in two minutes on the stovetop or added to other cereals, yogurts and smoothies to increase daily fibre intake.

Point to remember

The nutritional profile of different oats is essentially the same whether it is left whole, cut, rolled or ground.

 

 

 

 

 

 

 

 

RECIPE IDEAS OATS PONGAL

Ingredients: Rolled oats or instant oats: 1 cup I Yellow moong dal: ½ cup cooked soft I Spinach (finely chopped) : 1 cup I Ginger (grated) : 1 tsp I Green chillies (slit): 2 I Salt to taste For tempering: Cumin seeds: ½ tsp I Black peppercorn (lightly crushed): 8 I Asafoetida: 14 tsp I Curry leaves: 6 I Ghee: 2 tsp Method: Heat the ghee, add all the ingredients used for tempering and then the ginger and green chillies. Add spinach and sauté for 2-3 minutes. Pour the water, bring to a boil, and then add salt and oats. Reduce the flame, cook for 4-8 minutes, depending on the oats. Add cooked dal and cook for another 2-3 minutes. Serve hot.

BIRCHER MUESLI

Ingredients: Rolled oats: 25 gm I Dried apricots (or any other dry fruit) : 1 tbsp I Almonds, walnuts or hazelnuts (roughly chopped): 6 I Apple juice: 6 tbsp, Green apple (coarsely grated): 1 I Milk: ½ cup I Spoonful of yogurt to top I Honey for garnish Method: Soak the oats and dried apricots in the apple juice overnight (that’s the key step). Put the apple in a bowl along with a pinch of salt. Add the soaked oats and then pour in the milk, to make its consistency like a porridge. Add the nuts and a dollop of yogurt. Drizzle the honey on it. Serve chilled.

How healthy is the food? (Click here to find out how healthy is your favorite foods )

 

 

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A GUIDE TO ONLINE WEIGHT LOSS

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Today you can do everything from shopping to watching the latest movies to booking your next holiday without leaving the comforts of your couch. It’s no surprise that a large part of the health and fitness industry has also moved online, providing us with a range of convenient ways to lose weight. These include fitness trackers to track our daily steps; online food diaries, which monitor our daily calorie intake; exercise programs, which delivers a variety of weight loss videos; and online chat apps that allow us to connect with doctors over video consultations.

Needless to say, many of these tools do require us to move off that couch, but they also give us that much needed motivation to lose weight and make doing so a lot more fun! The FitBit fitness tracker, for example, is a wearable with blinking dots that keep increasing as we reach closer to completing the number of steps we’ve set as our daily goal—cross the finish line and the bracelet vibrates in approval. The Nike+ Running app, on the other hand, allows you to compete with people in your network and from around the world and even allows friends to support you by sending in-run cheers. Food diary MyFitnessPal can be customized to suit your specific dietary restrictions or nutritionist’s requirements, and online consultation apps allow you the comfort level of chatting with a doctor from home even when you’re travelling outside the country.

Nourish Genie, one of the new entrants in the online health and wellness arena, attempts to take all these components—community, motivation to lose weight, customization, and remote access to a nutritionist—and fit it into one streamlined package.

The brainchild of nutritionist Pooja Makhija, these online portal offers an easy onboarding process. First you subscribe by entering your details and choosing a plan suited to your health goals; options include weight gain and weight loss packages, pregnancy diet plans, lactation diets, plans for PCOS as well as plans for diabetes, weight maintenance, and muscle training. Next you upload your medical history, followed by your blood reports to your personal dashboard or to the Nourish Genie App, and…you’re done! The portal delivers customized diet menus and easy diet plans for the month to your inbox, and gives you access to an online food diary, as well as trackers to map your food and water intake, exercise, and food quota. Chat forums let you speak with others in the community, trade weight loss tricks, share which was the best diet for your weight loss, or even just vent if you’re feeling frustrated. And, of course, you can sign up for live video chats with Pooja Makhija and receive further motivation and guidance.

An MSc. in Food Science and Nutrition, Pooja Makhija is committed to providing her clients with easy diet plans and the best diet for their individual weight loss needs. Her weight loss packages and weight loss videos espouse a nutrition philosophy that embraces the nourishing aspects of food. Through Nourish Genie, Pooja aims to introduce this philosophy to clients world over.

Don’t feel like getting off that couch just yet? Don’t worry. Stay seated, log onto www.nourishgenie.com, check out the portal, and you may just find yourself naturally inspired to get moving!

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EASY DIET PLAN

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Celebrity nutritionist and founder of www.nourishgenie.com, Pooja Makhija weighs in on the easiest way to diet.

Let’s face it. No one likes to diet. If you’re used to getting your four square meals a day, the word ‘diet’ conjures up scenarios of no meals at all, of empty plates or you emerging from the fridge empty-handed, wistful about the old days when you could, quite simply, eat. How about banishing that scenario, and creating a new one where no foods are the enemy, and where being healthier is a lot easier than you think?

The trick is not to eat sparse but eat smart and no, there is absolutely no need to go crazy. Think of your body as a willful child. Or better yet, a hormonal teenager. The more you restrict your intake, the more it will fight back . So here are some weight loss tips that will not only help you reach your goal weight but also help you stay there.

  • Love All, Eat All

The easiest way to diet is to include all foods – or mostly all – but to ensure that they are eaten in moderation and prepared healthfully. On my diets I prescribe pasta, noodles, rice, roti, bread, mangoes – almost everything except a few foods like red meat, for example. In this way, you don’t feel deprived and you resist the urge to play truant. Starvation – or even fad diets – is the worst thing you can do to yourself. Food is the only source of fuel for your body and the best diets consist of a daily consumption of 65% carbs, 25% protein and 10% fats. You can get a general diet online – by calculating your Basal Metabolic Rate online and subtracting 100 calories from it. So if your BMR is 1500 calories, you need to choose a 1400 calorie diet – or even a customized one from www.nourishgenie.com – which obviates the need to meet a nutritionist in person.

  • Eat Every Two Hours

Apart from breathing, eating and sleeping, your body burns calories digesting food. Breaking up your meal plan into smaller meals and eating every two hours ensures that your body is constantly in the ‘gym’, burning more calories through the day than it normally does.

  • Eat Smart

Choose weight loss foods that your body burns more calories to digest than the calories they contain – called negative calorie foods, these include apple, grapefruit, lettuce, for example – as well as include more healthy weight loss foods like egg whites, salmon, leafy greens, beans, legumes, broccoli, sprouts, boiled potatoes, cottage cheese and avocados.

  • Exercise

You don’t have to go mad. Just a daily brisk walk will do but if you find that that’s not quite your cuppa tea and the thought of walking daily bores you to death, you can do aerobics, Zumba, running or whatever gets you moving.

  • Hydrate and Sleep

Drink lots of water and get your Zzzzs in. Both lack of sleep and water have been scientifically proven to derail weight loss efforts so don’t forget to get plenty of rest and fluids to use these weight loss tips well make your weight loss wishes come true.

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NOURISH GENIE:STRIVE FOR EGG-CELLENCE

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Wholesome in every macro and micro nutrient, eggs are nothing short of a miracle food. Low in calories (77 cal), gloriously rich in proteins (6 gm) and not very high in fat content (5 gm), eggs are good at satisfying the requirement of our body cells. Packed with a lot of goodness, the protein content in eggs is of unmatched quality. Eggs contain all nine essential amino acids that are vital for the normal functioning of the body, but cannot be made by the body and thus, are to be taken in through the food we eat. Also, egg protein is considered as reference ­ protein that can be fully absorbed by the body, without any valuable protein getting lost in translation.

EGG WHITE VS EGG YOLK

More than half of the protein obtained in an egg is found in the egg white along with B vitamins, selenium, vitamin D, and minerals such as zinc, iron and copper. The egg yolk is a source of cholesterol, saturated fats and fat-soluble vitamins like vitamin A, D, E and K. The yolk contains all the 5 gm of fat present in an egg, of which 1.5 gm is saturated fat.

THE IDEAL NUMBER

Each medium-sized egg contains approximately 200 mg of cholesterol. According to the Dietary Guidelines for Indians by National Institute of Nutrition, the daily dietary cholesterol intake should be less than 300 mgdl. Thus, a yolk a day covers up a good 23rd of that quota. There has been a lot of speculation over whether the dietary cholesterol content directly influences blood cholesterol levels or not and there are many studies siding both sides of the story. To keep it simple, I would suggest that those who are watching their weight andor have also been asked by the doctor to watch their lipid profiles regularly must learn to go easy on the yellow if they want to get -and stay -fit.

A GOOD TIME TO EAT EGGS

Any time is a great time for the healthy anda! Eat it for breakfast to jumpstart your day and leave your home energised. Or eat it post your workout to help the body in muscle building and repair. Eat it at meal times to balance your proteins with the carbohydrates; eat it at peak hunger times like evenings or late nights to satiate your craving for food and avoid bingeing on unhealthy food.

EGG-LICIOUS RECIPES

Mock Egg White Pizza Ingredients I Egg whites: 2 eggs, Phulkas: 2, Capsicum and tomato (chopped): ½ cup, Onions (chopped): 14 cup, Green chilli (finely chopped): 1, Salt to taste, Oil: 1 tsp Method I Whisk egg whites properly along with green chilli, vegetables and salt. Heat oil in a pan and add the egg whites mixture to it.

Cook till the mixture becomes semi-solid. Place this stuffing between two phulkas and cook on both sides using very little oil. Cook till the phulkas become slightly brown. Cut with the help of pizza cutter into tr angular pieces. Serve hot. Baked Stuffed Eggs Ingredients I Hard boiled eggs: 6, Skimmed milk: 1½ cups, Flour: 2 tbsp, Mushrooms (chopped): ½ cup, Onion (chopped): 1, Capsicum (diced): 1, Salt and pepper to taste, Mixed herbs for seasoning Method I Slice eggs into halves and discard yolks. Mix the flour with the milk and boil it.
Add to it mushrooms, capsicums, onions, salt and pepper. Cook till the mixture thickens. Stuff the egg whites with this white sauce mixture.

Take a baking dish and grease it with a few drops of oil. Arrange the eggs in the dish, sprinkle them with mixed herbs and little black pepper. Bake in the oven for 7-8 min. Serve hot.
Vegetable Soup With Egg Whites Ingredients I Carrot: 1, Mushrooms: 4-5, French beans: 6-7, Baby corn: 2, Water or vegetable stock: 2 cups, Egg whites: 2, Salt and pepper to taste Method I Bring the water or stock to a boil, add the vegetables and cook for 3-4 min. Add salt and pepper to taste. Beat egg whites and drizzle over the soup.

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