I hope you are doing well and having a productive Ramadan. Today is the 6th day of fasting in Perth, Western Australia. And it is going really well, Allhamdullilah (praise be to God). I have so many things in my mind these days, loaded with so many ideas for my blog and my Facebook page 😉 I wish and pray that I can benefit you guys with little knowledge that I have, and  of course you will get to know them soon, In’sha’Allah but for now I have something to share. The idea of sharing my suhoor and Iftar meals struck my mind today. So here I am with my suhoor meal … this morning for Suhoor I had this bowl of nutrition goodness with 3 Ajwa dates. This healthy delish light breakfast includes fresh fruits with a large dollop of organic yogurt and a sprinkle of chia seeds and cumin seeds on the top. This bowl is packed with a massive amount of nutrients and will give me a boost of energy for the day.
Chia seeds:Â These tiny chia seeds pack a powerful nutritional punch. They are thought to be the richest provider of omega 3 fatty acids, and soluble dietary fibre that we can add to our diets. The protein content is enough to meet the full amount of daily protein required in our diet. This tiny seed also provide us with vitamin B, C, E and calcium.
Cumin seeds:The health benefits of cumin include its ability to aid in digestion, improve immunity and treat piles, insomnia, respiratory disorders, asthma, bronchitis, common cold, lactation, anemia, give you a clear and glowing skin and what not.
Yogurt:Yogurt is full of protein plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. But one of the important thing regarding yogurt is “probiotics.” I use Jalna’s biodynamic organic yogurt which is full of probiotics.
Apple and Grapes: Who doesn’t know the benefits of fruits. We all know that they are a very good source of fiber, antioxidants and other minerals and vitamins. Obviously you can use whatever fruits you fancy – I used pink lady apple, red and green grapes. (two of my absolute favourites). You can use banana, blue berries, strawberries, mangoes or any seasonal fruit – it’s completely your choice.
I really hope that you find this blog useful and I would love to know what did you eat today in Suhoor? 🙂
Five family friendly snacks – click on the picture above
Hi guys, how are you all? I welcome you to my food diary. Check this pic guys, my mouth has just started drooling after posting this yummylicious food pic 😀 Well, today in my food diary I present to you this delish dish of “Chicken Shish Plate” which is a plate of marinated chicken cubes served with a bed of Turkish rice with a side of Shepherd Salad, Turkish bread and my favourite Jajik dip (which is made of shredded cucumber with crushed garlic, dill, mint and home made yogurt) Yummmm! Isn’t it tempting? You might have eaten this kinda food before, If you haven’t then let me introduce this Turkish dish to you. ‘Chicken Shish Plate’ – Voilaa! Turkish cuisine is one of my favourites that’s why I’ve decided to know more about it and find out why is it healthy? I’m going to share all this info with you …
Food History:Â
Did you guys know that Turkey is one of only seven countries in the world that can produce enough food to feed its people. This advantage gives the Turks access to fresh, locally grown ingredients that help to create some of the freshest dishes available. Turkish cuisine is often regarded as one of the greatest in the world. Its culinary traditions have successfully survived over 1,300 years for several reasons, including its favorable location and Mediterranean climate. The people of Turkey enjoy a Mediterranean diet, (which has been promoted as one of the healthiest diets on Earth) with emphasis on: vegetables, legumes, grains, oily fish, seafood, nuts, fresh fruits and olive oil. Contrary to common belief, Turkish cuisine is generally not spicy (though this varies throughout the seven regions). Seasonings and sauces, although frequently used, are simple and light and do not overpower the food’s natural taste. The most popular seasonings include dill, mint, parsley, cinnamon, garlic, cumin.
Why is Turkish Food Healthy?
I believe most Turkish food is healthy because of healthy ingredients and the use of healthy cooking methods. Let’s discuss few of them in detail …
Healthy Ingredients:Â
Yoghurt – is a staple ingredient in Turkish cuisine and is included in many forms. Yoghurt is used in many marinades for chicken and lamb. It is also widely used to make many dips such as humus. It is used as a dressing for salads and as a sauce for grilled vegetables or even eaten on its own as a snack.
Olive Oil – Olive oil is a very healthy component of Mediterranean diet due to the high levels of monounsaturated fatty acids and high level of antioxidants. In Turkish cuisine olive oil is used for salad dressings, and for preparing a wide range of dips and vegetable dishes.
Healthy Cooking Methods:
Grilling and Barbecueing  – Grilling and barbecueing meat and vegetables is a long established tradition in Turkey. Red meat, chicken and fish along with an array of fresh vegetables such as tomatoes, onions and various bell peppers are all grilled. This is a very healthy way to eat vegetables. Grilled vegetables are generally served sprinkled with dried chilli powder and with some garlic. Grilling is a healthier cooking method than frying and choosing a mixed Turkish grill is a very healthy option.
Shepherd Salad
Healthy Salad:
Often a salad is included as a side dish. A typical salad is shepherd salad, made from cucumber, parsley, tomato and green onion with olive oil and lemon juice dressing. And sometimes they serve it with yogurt dressing as well. Ask for the dressing to be served on the side, because you can then control the amount of oil in the salad to control the calories.
Turkish Rice:
If you’re familiar with Turkish food, you’ll know that rice features quite heavily in the eating process. A lot of Turkish recipes end with, ‘serve with rice’. If you go to a Turkish Restaurant, whichever dish you choose from the menu it’s highly likely that you’ll be asked whether you would like a side serving of rice to go with it. Turkish rice were new to me, when we were in restaurants, eating meals, we always wondered what those ‘brown bits’ were in our servings of Turkish rice. I became curious and did some reasearch and found out that those ‘brown bits’ are orzo (şehriye) and are a type of pasta, as you can see in the photo below.
Rice with Orzo
Some Turkish rice recipes will use vermicelli, instead. Both are quite common and healthy. Turkish rice are made with very few and simple ingredients like rice, şehriye (orzo or vermicelli), butter, hot water or stock. I must admit that Turkish rice (şehriyeli pilav) is very tasty & nutritious – It’s rich and buttery and is indeed delicious on its own and definitely one of the most famous dishes in Turkey!
Rice with vermicelli
I hope you enjoyed Turkish food talk today and this chicken shish plate. 😉 I will catch you guys with another topic soon. Till than take care! 🙂
How have I gotten away with not posting a food pic (under my food diary page) in so long? I am a Nutritionist after all 😉 hehe. Well some nights it’s all about the comfort food and nothing beats a good plate of rice when you want comfort food, so this is what happened for dinner last night! I wanted to try a quick and different recipe this time, searched online and found this healthy nutritious recipe of  “Healthy Chicken & Pineapple Fried Rice”. Yummmo! It was way too easy, quick and extremely delish. I loved it. If you guys wanna play around with this delicious recipe then here is a Recipe Link for you. Try it and let me know if you liked it too! I modified this recipe a bit, instead of red chilli powder I used black pepper powder and added few more vegetables of my choice like green beans (for extra protein). I marinated chicken first then stir fried it with olive oil. And yes I had broccoli for my dinner side. You can have veggies of your choice and can have it with gravy if you want. For everyone wondering, I used white rice! OMG! 😉
You must be drooling over this amazing dish of chicken & pineapple fried rice 😉  but hold on, let’s solve this dilemma first … White rice or Brown rice? Which one is good? Can we eat rice and still loose weight?
I will say ‘Both’ and yes we can eat rice and still loose weight …  now continue reading if you want to know why? 😉
Do you know that eating a daily portion of rice not only makes dieting easier, but is linked to improved all-round health. New research shows that consumers can improve their diets simply by enjoying white or brown rice as part of their daily meals. Eating rice is also associated with eating more servings of fruits, vegetables, meat and beans.
In a study published Journal Food and Nutrition Sciences, study leader Dr Theresa Nicklas, of Baylor College of Medicine, looked at rice intake and diets among more than 14,000 US adults. She said our results show that adults who eat rice had diets more consistent with what is recommended in dietary guidelines, and they showed higher amounts of potassium, magnesium, iron, folate and fibre while eating less saturated fat and added sugars.
Rice is naturally sodium free and has only a small amount of fat, of which none is saturated. In addition, a human clinical trial found that having White or Brown rice at a meal increased feelings of fullness more than a calorically equivalent glucose solution control.
Considering the cross-sectional and clinical findings, both enriched white rice and whole grain brown rice should be recommended as part of a healthy diet, says researchers. They added that rice provides about 100 calories per half-cup cooked serving and is naturally free of gluten. Both enriched white rice and whole grain brown rice are considered nutrient rich quality complex carbohydrates and can be a part of a sustainable, plant based diet that promotes optimal health. Brown rice is a 100 percent whole grain food and white rice is enriched with more than 15 vitamins and minerals including folate and other Vitamins, iron and zinc. Brown rice is slightly higher in dietary fibre, magnesium and phosphorus, but lower in Vitamins and iron than enriched, fortified white rice.
As researchers said both white and brown rice produced health benefits so we cant’t say eating white rice is a bad thing? The bad thing is when we mindlessly decide if one thing is good for us and that if we do it a lot, it becomes only worse. We do that with rice so often now. Here will come the art of knowing portion control and incorporating this into our daily meals. One can have both type of rice, Â just be careful with portion sizes. For instance, if you eat rice with pulses (in our countries like Pakistan/India we call it Daal Chaawal) Â or rice with veggies on the side, it is so satiating that it makes you eat slower and improves your chances of eating the right amount (the cornerstones of fat loss or accelerated metabolism, good digestion and health itself).
Isn’t it amazing? So, from now onwards enjoy eating rice without any guilt guys. 🙂
I really don’t like spending ages cooking lunch especially when you have a newborn, you can’t spend too much time in the kitchen. So, a bowl of vegetable goodness is what I need. I beleive healthy food doesn’t have to be complicated or time consuming. What do you think guys? This only took 10 minutes approx and it is packed full of nourishing ingredients and plenty of lean protein (cottage cheese), healthy carbs and healthy fats. This will give me all the nutrition my body requires to function at it’s maximal.
What’s on your plate this lunch hour? Make sure to add a pop of colour to your plate today. Remember, the more colourful veggies/fruits you eat; the more nutrients you consume!
I am not going to talk about my night time beauty products under this Title “my bed time routine”. Ofcourse not guys 😀 Rather I will talk about something which is far better than those expensive beauty products and can do wonders to my skin, can make it look younger, supple and glowing! Yes,  you guessed it right … it’s my favourite Green tea! Voilaaaa 😉
Did You Know?
The secret of green tea lies in the fact it is rich in Catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful antioxidant.
It is also loaded with other nutrients that have powerful effects on the body. This includes fat loss, brain function, reduces high blood pressure, boosts your immunity against illnesses, or lower risk of cancer and many other incredible benefits.
I normally take green tea before going to bed and it has become my bed time routine now and sometimes i take it in the eve 20 minutes after my dinner. I always try to take 2 cups a day … I recommend you to make ‘Green tea’ – the Liquid Wisdom’ part of your daily life.
Showing below my collection of good green tea, my all time favourites!
My Healthy Life 