Healthy Boiled Foods Recipes for a good health
8 Boiled Food Recipes for a Healthy Lifestyle
Description
Nowadays, most of us have turned to a healthy lifestyle, which constitutes a healthy diet and exercising on a regular basis. One of the most important aspects of a healthy diet is eating food that is not loaded with too many harmful calories or fats. And one of the best healthy food options is eating boiled food. Boiled food has taken the world by storm as it is not only a great way to remain fit and healthy, but it can also be prepared within no time. If you wish to know more about some easy boiled food recipes for a healthy lifestyle, we suggest you read the following article.
Introduction
Why Should You Opt for Boiled Food?
If, until now, you have not considered adding boiled food to your regular diet or you have not been aware of the many benefits of eating boiled food, here are some reasons that may get you convinced:
1.It’s Easier to Digest
When you boil food, the complex compounds present in it break into a simple compound, which make the food easily digestible. Because it gets quickly digested by the stomach, it is one of the best food options for sick people too.
2. It Helps in Losing Weight
Eating boiled food means consuming a diet that is low in calories and high in nutrition. If you add more boiled vegetables to your plate, you are adding more roughage that may keep you feeling full for longer durations. Together, both these aspects work towards helping you lose extra kilos.
3. It Helps Improve Your Skin Texture
Eating boiled food is good for your skin because when you add boiled food such as carrots, peas, sweet potatoes, etc., it helps in hydrating and nourishing your skin. The result is skin that radiates and shines from within.
4. It Helps in Preventing Acidity
When you consume boiled food, there is lesser acid build-up in the stomach. The food also gets easily digested, which means food stays in your stomach for a short time, which helps in reducing the chances of acidity.
5. It Helps in Promoting Hair Growth
Eating a healthy and nutrient-rich diet reflects on your hair too. When you consume more boiled food, your hair grows faster and becomes shinier too. Alternatively, applying a pack of boiled carrot puree on your scalp for half an hour regularly may help in improving hair growth.
6. It Helps in Preventing Kidney Stones
When food is boiled, approximately 87 per cent of oxalates get removed. Oxalates are one of the main reasons for the formation of kidney stones. Therefore, if you include more boiled food items in your diet, it may help in preventing kidney stones.
7. It Helps in Treating Stomach Inflammation
When food is boiled, it becomes easier to digest, and easily digestible food puts lesser stress on the stomach. Also, eating a boiled diet is great to recover from any kind of stomach infection because the complex food compounds get broken into a simple food compound, which is light for the stomach.
8. It Helps Generate the Feeling of Well-being
When you eat a heavy or fat-laden meal, you may find yourself groggy, tired and fatigued because your body needs to work extra to digest that kind of food. However, when you eat a light meal which gets easily digested, you feel more energised, and this generates a feeling of well-being and happiness.
Boiled Food Recipes
Here are some easy to make boiled food recipes:
1. Pesto Boiled Potatoes
This is a yummy boiled food recipe that is loved by all age groups.
Ingredients:
- 6 to 7 medium sized potatoes
- 2 tablespoon pesto sauce
- 1 teaspoon olive oil
- Salt and pepper to taste
Time Required:
Prep Time- 5-6 minutes, Cooking Time- 7-8 minutes, Total Time- 15 minutes
Directions:
- Boil potatoes; once potatoes cool down, chop them into pieces.
- In a bowl, add potatoes, pesto sauce, olive oil, salt and pepper and mix well.
- Serve it as a salad or a side dish.
2. Macaroni Salad
This is a great boiled food diet option for vegetarians.
Ingredients:
- 1 cup macaroni
- 1 cup corn
- ½ chopped capsicum
- 50 grams cottage cheese, cut in cubes
- 1 tablespoon homemade mayonnaise
- Salt to taste
Time Required:
Prep Time- 8 to 10 minutes, Cooking Time- 6 to 7 Minutes, Total Time- 18 to 20 minutes
Directions:
- Boil macaroni and corn separately, drain water and keep aside.
- In a bowl, add all the ingredients and mix well. Serve cold.
3. Khichdi
This is a great dinner option for those lazy evenings when you do not want to spend too much time in the kitchen.
Ingredients:
- ½ cup of rice
- ½ cup green lentils
- 1 ½ cups water
- ½ teaspoon turmeric
- Salt and pepper to taste
Time Required:
Prep Time- 5 to 6 minutes, Cooking Time- 7 to 8 minutes, Total Time- 15 minutes
Directions:
- Pressure cook rice and lentils with water, turmeric, salt and pepper until done.
- You may add a teaspoon of ghee for added flavour. Serve hot.
4. Spinach Soup with Paneer
This is a delicious recipe for those who love paneer.
Ingredients:
- A bunch of spinach leaves, washed and chopped
- 1 onion, chopped
- 100 g paneer, diced into cubes
- ½ inch piece of ginger, finely chopped
- Salt and pepper to taste
- 2 cups water
Time Required:
Prep-Time- 3 to 4 minutes, Cooking Time- 5 to 6 Minutes, Total Time- 10 minutes.
Directions:
- Boil spinach leaves, onion and ginger in a pressure cooker until done.
- After it cools, churn into a fine paste. Boil the spinach mixture with water, salt and pepper for a few minutes.
- In a non-stick pan sauté cottage cheese cubes with a dash of butter.
- Add cheese cubes in the soup before serving.
5. Boiled Black Chickpeas
This is a super nutritious protein-rich boiled food item for people who like to eat lentils.
Ingredients:
- 1 cup black chickpeas (kala chana)
- 1 tablespoon mustard seeds
- 2 tablespoon curry leaves
- 1 teaspoon oil
- Salt to taste
Time Required
Prep-Time- 7 to 8 minutes, Cooking time- 20 minutes, Total Time- 30 minutes
Directions
- Boil black chickpeas with salt, until done.
- Heat oil in a pan, add curry leaves and mustard seeds and let it splutter.
- Add black chickpeas and mix well. Serve hot.
6. Green Beans Salad
This salad recipe is a great dinner option.
Ingredients:
- 200 grams French beans
- 50 grams roasted peanuts
- 1 tablespoon sesame oil
- 1 teaspoon paprika flakes
- Salt to taste
Time Required:
Prep-Time- 3 to 4 minutes, Cooking Time- 6 to 7 minutes, Total Time- 12 minutes
Directions:
- Chop and boil the beans.
- Add roasted peanuts, sesame oil, paprika and salt, add mix well.
7. Boiled Vegetable Soup
This recipe is great for getting the most out of boiled vegetables.
Ingredients:
- ½ cup chopped carrots
- ½ cup peas
- ½ cup cauliflower florets
- ½ cup chopped beans
- 1 teaspoon butter
- Salt and pepper to taste
Time Required:
Prep-Time-10 minutes, Cooking Time- 10 minutes, Total Time-20 minutes
Directions:
- Boil all the vegetables. Puree them in a blender; add more vegetable stock to adjust consistency.
- Add salt and butter to taste. Serve with garlic bread sticks.
8. Black Beans Salad
This simple recipe is yummy and loaded with loads of protein.
Ingredients:
- 1 cup boiled black beans
- 1 cup chopped tofu
- 1 tablespoon sesame seeds
- 2 tablespoon honey mustard sauce
- Salt to taste
Time Required:
Prep-time- 5 minutes, Cooking Time- 20 minutes, Total Time-30 minutes
Directions:
- Put all the ingredients mentioned above in a bowl, mix well. Serve cold.
Both steaming and boiling techniques of cooking food are healthy; however, it depends on the type of vegetable you wish to cook. For tender or softer vegetables (leafy vegetables like kale, spinach, etc.), steaming is good, and for studier vegetables (potato, corn etc.), boiling is good.
Boiling is any day better than stir-frying or deep frying. If you have not incorporated boiled food in your regular diet, try including them for added health benefits.
Superfoods and the Scientific Reasons to Eat Them
‘Superfood’ is a marketing term, and in reality, the best diet is one that is balanced. But some foods stand out more than others for their sterling nutritional profile.
Some foods are so nutritious it may seem like they have superpowers, but outside the marketing world, there actually is no such thing as a superfood — by scientific standards, at least. Despite the lack of evidence backing the touted health benefits of superfoods (in 2007, the European Union banned using “superfood” on labels that didn’t have a specific, authorized, health .
Between 2011 and 2015, there was a 202 percent increase in global sales of products marketed as “superfoods,” “superfruits,” or “super grains,” according to the Mintel Global New Products Database.
Acai berries, avocados, and blueberries are examples of foods that have risen to superfood status. While these foods are healthy and may possess nutrients other foods don’t have, the healthiest diets are diverse and balanced and not based on “superfoods” alone, according to Taylor Wolfram, RD, a nutritionist in private practice in Chicago.