Do You Really Need to Eat Breakfast?

Breakfast may not be for everyone,” says Dunn. “The term ‘breakfast’ means breaking the fast. And at some point in our day, all of us do that, whether it’s at 7 a.m. or noon.”


Dunn says much of the advice relating to the importance of breakfast is based on observational studies. These studies aren’t randomized clinical trials that prove its importance. (That’s welcome news if your stomach churns at the thought of eating breakfast in the morning.) So if you’re someone who doesn’t wake up hungry, delaying the first meal may be better.

“Listen to your hunger cues to know how important breakfast is for you,” says Dunn. “What you eat over the whole day is more important than stressing over breakfast.”

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What are the benefits of breakfast?

This doesn’t mean that the “eat breakfast” advice is bunk — it just means the importance varies from person to person. Based on observational studies, these are the top selling points for eating breakfast within a few hours of waking:

  • Fuel your tank: Eating breakfast helps your body perform at its best, which may even help you shed unwanted pounds. The biggest benefit is that you’ll have more energy.
  • Improved heart health: The morning is when your body is most insulin-sensitive — when it uses blood sugar more effectively. So it’s a great time to choose fiber-filled carbs that will help you get 25 grams or more of dietary fiber a day to help lower your cholesterol.
  • Lower your diabetes risk: One observational study found people who skipped breakfast four to five days a week had as much as a 55% increased risk for type 2 diabetes.

Reduce brain fog: Your brain needs fuel to function. Breakfast can help you be more alert, focused and happy.

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5 healthy breakfast ideas that put more pep in your step

To keep your eyes from going half-mast by 10 a.m., Dunn recommends choosing whole foods and skipping processed foods that have extra sugar. “Eating a variety of foods will help you feel fuller and keep you satiated until lunch,” she says.

Dunn recommends these fuel-and-go favorites:

    1. Greek yogurt or cottage cheese: This protein-and-fat combo can give you a feeling of fullness that lasts a little longer. You can mix in fruits, nuts or whole grain cereal. “Some people enjoy spreading cottage cheese on toast, like peanut butter,” says Dunn.
    2. Peanut butter and grain: The healthy fat and protein in peanut butter pairs well with a slice of high-fiber toast, freezer waffle or English muffin. If you have a peanut allergy, avocado is another tasty topping for toast. Add a side of fruit for good measure.
    3. Oatmeal: Pair it with berries and walnuts or flax seed. “Oats only take 3 minutes in a microwave, so it doesn’t have to be time-consuming,” says Dunn.
    4. Omelet: Make an egg- or tofu-veggie scramble using leftover vegetables from dinner. Or pair the egg or tofu scramble with black beans, salsa and a sprinkle of cheese in a whole grain wrap. You can make the wraps ahead of time and microwave them (or eat chilled).
    5. Breakfast shake: If eating breakfast isn’t your thing, there’s no law against drinking it. “For kids or adults who aren’t hungry, a beverage might be a better option,” says Dunn. “A cup of milk with a piece of fruit on the side or a low-sugar meal replacement shake may do the trick.”

10 Worst Foods for Cold and Flu

If you order a cup of chicken soup the moment you so much as sniffle, you’re not alone. While we are not denying the disease-busting benefits of certain foods, unfortunately eating the right things is only half of the battle when it comes to getting better faster. If you want to make sure you are feeling back to normal in no time, there are also a variety of foods and beverages you should be avoiding.


Even picks that are normally healthy, such as some types of fish and a couple kinds of fresh vegetables, may not be the best choice when your nose is running or you can’t seem to stop coughing. If you really want to make sure you’re doing everything you can to get rid of your cold or flu, keep reading for a list of each meal, drink, and snack you should avoid.

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1. Candy
It’s no secret that candy is filled with sugar, which is one of the top things you want to avoid for better health, especially when you are sick. Jeanette Kimszal, RDN, NCL, counts sweet stuff as the number one food category she advises clients to avoid when they are sick. “Sugar causes inflammation and this has been shown to decrease immunity by weakening white blood cells. These cells are responsible for fighting infection,” she explains. Pass on the candy to make sure your disease-fighting cells are working at full capacity.

2. Strawberries
If you think this superfood is a safe bet when you are sick, think again. As we discussed in 15 Foods That Can Make You Congested, strawberries are histamine releasers that can contribute to congestion. Histamine-powered mucus can create a sense of discomfort in your nose and sinus area, so stick to other fruits until you’re feeling better.

3. Milk
Milk is another food to stay away from when you’re feeling under the weather. Dairy can temporarily thicken mucus, which will cause harmful allergens to stay in your system longer. Whole milk, in particular, has also been shown to stimulate the production of mucus, which is the opposite of what you want when you are sick.

4. Cheese
Cheese plays a starring role in many comfort food favorites, but there is nothing comforting about the effects of full-fat dairy on your immune system when you are sick. Julie Upton, MS, RD, emphasizes the importance of avoiding pro-inflammatory foods, as they can reduce your body’s immune system response. Full fat dairy, such as most cheese options, are on her list of foods that spike inflammation after consumption.

5. Ice Cream
Do not turn to ice cream to soothe your sore throat; it may just keep you sick longer. Most ice cream is made with full-fat dairy, meaning it is high in inflammation-triggering saturated fat. Additionally, the sweet stuff has plenty of sugar, another ingredient that has been known to increase inflammation. Think of this as a double don’t when you’re trying to keep your immune system functioning at full capacity.

6. Yogurt
You might want to hold off on this healthy breakfast staple when you’re fighting off a cold. Maria Zamarripa, MS, RD, CLT, reiterates that avoiding dairy might be the best move while you’re sick. “Dairy products may worsen or thicken the phlegm production in certain individuals. Phlegm is the mucus that lines our tissues and acts as a protective barrier. However, during a sickness, our body’s mucous production goes into overdrive,” Zamarripa explains.

7. Coffee
Coffee might seem like a must when you’re already worn down from the flu, but if you want to get better fast you should try to lay off of the joe. According to Rebecca Lewis, registered dietitian at HelloFresh, coffee dehydrates the body and can make muscle aches worse. “The immune system works most efficiently when the body is well hydrated. Since the caffeine in coffee is a diuretic, it will make you pee a lot. Combined with symptoms of vomiting and diarrhea, the caffeine will only make dehydration worse,” says Lewis.
8. MSG
Pass on the Chinese takeout if your head is throbbing. According to The Journal of Head and Face Pain, there is strong evidence that MSG has the ability to trigger headaches based on several provocation studies. If your head is already throbbing or you’re prone to migraines, be sure to avoid this additive as much as possible.Related:- 5 Techniques To Help You Ride Better In Snow

9. Bread
If you have even a very slight gluten sensitivity, avoid consuming bread when you are under the weather. In 15 Foods That Can Make You Congested, we explain that even those with a minor sensitivity to gluten can experience inflammation after eating wheat. Because inflammation can often lead to an increase in mucus production, it’s best to lay off of the gluten until you recover.

10. Chili Peppers
Turn down the spice factor, at least until you are feeling better. Lewis lists spicy foods like chili peppers as something to avoid when you are sick, especially if a runny nose is one of your symptoms. “The capsaicin in chili peppers is an irritant to the nasal passage, causing a greater production of mucus to come out,” she explains.

The Good Food guide to staying in: Cooking

Good Food These are not normal times. The coronavirus is tearing its way through the nation’s health system, economy and workplaces and many Australians have been forced into home isolation. A heartbreaking number of restaurants have shuttered or turned to takeaway menus only, and staples such as pasta, meat, tinned tomatoes, and milk are increasingly scarce commodities.

Good Food

Extraordinary times don’t have to mean substandard food, however. Certainly, spag bol ingredients and frozen yum cha might be difficult to source at supermarkets, but independent grocers, butchers and bakers still have plenty of produce waiting to be turned into cracking meals. And if you don’t feel like cooking, but can’t leave the house, Australia’s restaurants are at your service with delivery menus (see Sydney and Melbourne lists below) featuring rib-eyes, fried chicken ramen, whole roasted fish and all manner of delicious things for eating at the family table or in front of the telly.


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Cooking without borders

Now is not the time to slavishly follow recipes, but to be flexible, agile and spontaneous (unless you’re baking a cake – cakes don’t like spontaneity). Bust those rules. Shower grated parmesan over tuna pasta and to hell with the purists who say no cheese with seafood. Make a knockout pasta dish by using up all the leftover packet ends in the pantry in one dish – all the long, short, curly, bobbly ones; the butterflies and the corkscrews. Do the same with nearly-finished packs of dried beans and chickpeas – soak them all overnight and turn into a brilliant melting pot of soup.

Bake yourself sane

In times of struggle, there’s nothing quite so soothing as kneading a soft, amorphous lump of oily dough. Even if your baking skills leave a bit to be desired, focaccia is extremely forgiving. All you need is a sachet of yeast, 420 grams of flour, salt, a little over a cup of lukewarm water, a third of a cup of olive oil and a generous amount of patience.

In a bowl, combine the yeast with water, and let stand for a minute. Add the flour, oil and a decent pinch of salt. Knead the mixture for about 10 minutes (if you have a standing mixer, this part will be significantly easier) then let stand for around an hour.

Put a lid on it

Mum once told me, if you want to make a man happy, put pastry on it and call it a “pie”. Mince or chicken are the obvious crowd-pleasers, but you can also get away with whatever’s lurking in the crisper draw, folding it into bechamel, laying a sheet of instant puff over it, and hey ho, it’s a pie, guys!

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Make friends with fish

Although sustainably sourced seafood is easy to find at most retailers, many Australians don’t feel confident cooking a whole flathead like they might, say, a leg of lamb or vacuum-packed chicken thighs. For this reason, independent fishmongers and supermarket seafood sections are often well-stocked when the meat aisles are bare, especially in the current climate.

First-time fish cooks should look for fillets of whiting, swordfish, dory (john or king), tuna, goldband snapper, barramundi, orange roughy and ling, which are readily available and forgiving to the frypan or grill or both. Lemon, butter and herbs are also your friends here. For anyone who really wants to increase their seafood skills over the next few weeks, the Australian Fish and Seafood Cookbook published by Murdoch Books is an excellent, no-fuss resource.

Top 5 Restaurants in Mumbai

Mumbai When was the last time you did something for yourself? Just think about it. This month, maybe you stuck to your diet and hit your fitness goals or maybe you stayed back in office every day to achieve those weekly targets. Whatever your reasons may be, we believe everyone deserves to take some time out to indulge in a little bit of “Me time”.


And the best way to go forward with this is to gorge on some flavorsome and succulent food to reward your taste buds. Here are the top 5 restaurants in Mumbai where you can sit back, relax and binge on delectable food.

1. Zaffran

Mughlai is Zaffran’s specialty and a meat-lover’s paradise. Order for their Butter Chicken, Murg Malai Tikka and Murg Banjara Kebab if you’re a non-vegetarian. For vegetarians, you can call for Achari Paneer Tikka and Kashmiri Dum Aloo and Paneer Makhni.

2. Revival Restaurant

Known for their trademark Golden Thali, Revival restaurant at Chowpatty is the place to be if you’re looking for a wholesome and magnificent treat of “Veg Only” thali. When you’re done with the thali, binge on their Kebab platter and down it with their in house specialty cocktails.

Facing Girgaum Chowpatty, this joint is the place to be when you looking for change in the atmosphere and break away from your office workspace.

3. Haagen-Dazs

Located in Lower Parel, Bandra and Powai, Haagen-Dazs is your one-stop shop to satisfy those guilty pleasures. Choose from their European Fondue, Fruit Blossom and Belgian Waffles all at an offer which will guarantee that their wont is any cutbacks in your indulgence during the weekends.

4.  Eddie’s Bistro

Located in the heart of Bandra in Pali Hill, Eddie’s Bistro has a lot to offer. From the quirky little cafe ambiance to their wide variety of Continental and Italian fare, this is one place to treat yourself and live khulke. Don’t hold back on your cravings as we have the best offer to cover your bill.

5. The Barking Deer

Located in Lower Parel, this posh joint will be a stone’s throw away from your office. If you’re looking to host a small cocktail party after office hours then this THE place to head to. Try out their Craft beers with plenty of finger food from the likes of Classic BBQ Wings and Bacon Wrapped Bhavnagari Chillies.

Best Books on Latin American Cooking

Cooking You are intrigued by unique ingredients from a region or marvel at its culinary history. You swear by tips, cheats or shortcuts found in your favorite recipe book. Funny travel experiences and notes amuse you. Some cookbooks have inspired backpacking trips or convinced readers into joining food and cultural tours. South American cuisine has common elements and yet versatile.


In addition to Spanish, Portuguese and indigenous cooking techniques, the cuisine reflects Italian, African and Middle Eastern food influences. Many of you enjoy Mexican and Peruvian cooking but may want to broaden your horizons or refresh memories of food imbibed on your trips to other Latin American nations.

This guide brings a list of best books that you can use to recreate some of those dishes in your home kitchen. Let these cookery books put you on travel mode or serve as a roadmap for your gastronomic adventures.

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1. Gran Cocina Latina: The Food of Latin America by Maricel Presilla

This 912-page book has won the food Oscar award (James Beard) and for good reason. The author uses 30 years of travel, research and cooking experience to bring you 500 authentic recipes from Spanish-speaking nations in the Americas and Caribbean.

2. The Book of Latin American Cooking by Elisabeth Lambert Ortiz

Another award-winning cookbook that has 500 popular and unfamiliar recipes from different regions in South and Central America. From appetizers to main courses, the author provides a comprehensive list.

3. The South American Table by Maria Kijac 

Another detailed book with 450 recipes from different regions in South America. This doubles up as a reference work with detailed chapters on food history and geographic differences, along with sections on ingredients and condiments.

4. The Great Ceviche Book by Douglas Rodriguez

For seafood lovers, this book is a treasure trove of 40 ceviche recipes. The chef provides instructions on using the six basic curing ingredients in addition to food safety tips.

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5. The Art of South American Cooking by Filipe Rojas-Lombardi

This 250-recipe cookbook comes in handy for those readers whose family craves for restaurant-style meals. If you have time to spare and enjoy cooking complex traditional and modern meals, you’ll love this book.

6. False Tongues and Sunday Bread by Copeland Marks

For cooks interested in Central American cuisine versus standard Mexican or Tex-Mex fare, this book brings easy-to-make Mayan and Guatemalan recipes.

7. Secrets of Colombian Cooking by Patricia McCausland-Gallo

In addition to 200 recipes from Colombian cuisine and an ingredient glossary, this book gives you an in-depth look at the food and cultural history of this beautiful country.

8. The Ecuador Cookbook by Christina Buchanan and Cesar Franco 

If you’re looking for a good mix of seafood and plant food recipes from Ecuador, check out this book. The authentic recipes come with detailed cooking instructions and images.

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9. The Everything Peruvian Cookbook by Morena Cuadra and Morena Escardo  

Create popular dishes from Peruvian cuisine right in your kitchen. With 300 recipes from stews to desserts, the authors have tried to cover a range of dishes from this enchanting country.

10. Latin American Street Food by Sandra A. Gutierrez 

If you want to recreate street food enjoyed on your trips to Latin America, this book comes to your aid. You’ll find 150 street food recipes from 20 countries within the pages along with personal anecdotes, history notes and cooking tips.

A Complete Guide to Local Food in Mysore

Mysore (well, as any other Indian city) is home to delicious and unique foods that you may not find anywhere else. The city is a paradise for vegetarians, but not without an exception – especially if you get curious enough to try Coorg/Kodava cuisine, which is well represented in Mysore.


Our food guide includes not just the traditional dishes from Mysore, but many more from other cities and provinces that could be easily found in the restaurants. Are you feeling hungry yet? Then make sure you don’t read this post on an empty stomach – welcome to our complete guide to the famous foods of Mysore.

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1. Idli

One of the healthiest and lightest breakfasts in South India. Idlis are steamed cakes made out of rice and gram (lentil) flour. Served with spicy lentil soup (sambar) and coconut chutney (the spiciness of which varies according to restaurants). You can also order “sambar ildi” – then idlis will be dipped in a bowl of sambar and the dish will rather resemble a soup. One of the famous variations of idli is rava idli (made with semolina instead of rice and gram flour).

2. Vada

Vada might look to you like a donut – but don’t get fooled, a pleasant savory taste of it might be quite far from the sweetness you would expect! Vada is made from a mixture of black gram (lentil) flour, cumin, curry leaves, sometimes onions and chilli, and it is deep-fried to a crispy crust. Like ildi, vada is served with a bowl of spicy lentil soup (sambar) and coconut chutney. You will often see locals saying shortly to a waiter “idli-vada”, as it is the most popular combination for breakfast. Ask for “vada-sambar” if you want it to be dipped in a bowl of sambar, like a soup.

3. Bonda

Bonda, a ball-shaped breakfast or lunch item, is made of rice flour and chickpea flour, seasoned with spices, dipped in chickpea batter and deep-fried. Like other breakfast options, it is served with sambar and coconut chutney. There are a few variations of this vada and all of them are worth a try:

 – bonda soup: bonda is dipped in sambar and is eaten like a soup

– potato (aloo) bonda: the core of this delicious bonda is a mashed potato spiced and mixed with a generous amount of dill. The mash is then made into balls, dipped in lentil flour batter and deep fried into golden crispy balls.

4. Khara bath/Uppithu/Upma

Khara Bath, also known as Upma or Uppithu, is a typical South Indian breakfast. It is made from semolina (coarse, purified wheat middlings), which is roasted with vegetables and spices. It is just like a savoury porridge and is usually never prepared too spicy. Sometimes it is served with coconut chutney.

5. Kesari bath (Chow Chow Bath if served together with Khara bath) 

Kesari bath is a sweet dish which is also cooked from semolina, but together with sugar and saffron, and then topped with ceshews. It is also a popular breakfast item and it is often served together with Khara bath. When served together the dish is called Chow chow cath.



Dosa is the most famous dish of South India and each city has its unique way of preparation. This dish resembles a pancake, which is made from a fermented dough of rice and gram flour. Thick or thin, spicy or bland, with vegetables or without, crispy or soft – you can find anything you feel like! Here are the main types of dosas you can enjoy in Mysore:

1. Masala Dosa (Mysore style)
Mysoreans like their dosa rather thick and buttery, with spiced potato (masala dosa) or other vegetables (saagu dosa) inside. It is also laced with a thin paste of groundnut. Traditionally it is served on a banana leave with coconut chutney. The most famous place to try Mysorean dosa is Mylari Hotel in the city: a legendary place, which only serves dosas, produced at a rate of 400 pieces an hour.

2. Paper Dosa

Unlike a typical Mysorean style dosa, paper dosa is extremely thin and crispy. It may be enormous in length (up to 1 m), but actually the amount of dough used is almost the same like for a Mysore dosa, it is just spread differently.

3. Open Dosa

Same as Mysore dosa, but not folded and kept open:

4. Rava (Semolina) Dosa

As the name suggests, it’s a dosa made from semolina, instead of rice and lentil flour.

5. Onion dosa

Similar to the Mysore open dosa, but topped with raw onions and is often served with vegetable curry instead of sambar:

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1. Thali

The most common dish to eat for lunch is Thali. It consists of not one, but several dishes, served on a huge plate, mostly accompanied by a variety of Indian breads and rice. Thalis can vary in size and price tremendously, featuring between 5 and 20 dishes on one plate and costing anything between 50 and 700 rupees. Most local Mysorean restaurants will serve a vegetarian thali. You would need to look specifically for non-veg options.
2. Brahmin food
Mysore is known for its Brahmin community and their restaurants serve delicious South Indian food. Lunch is served on a banana leaf, but the dishes differ from other Mysore thalis. The cuisine is strictly vegetarian, they also do not use onion and garlic in their food and give preference to spices with strong medicinal properties.

3. Coorg/Kodavas Cuisine

Coorg (Kodagu district) is a region that lies merely 100 km away from Mysore. It is known for its coffee (which is highly recommended!) and hill stations. Coorg cuisine is very different from Mysorean but is easily available in the city – it serves as a favourite alternative for thalis and dosas. On the contrary, to Mysorean food, it is rich in meat. Some of the most popular things you can try are (from left to right): (1) Pandi curry with Kadambuttu (pork curry served with rice balls); (2) Fish fry.

World’s Best Ice Creams –Traditional Way

Ice Creams Regardless of your country of birth, one of your sweetest childhood memories will be most likely linked to Ice Cream! Worldwide, ice cream has become a cult frozen treat, an integral part of summer for everyone regardless of their age. But does the world of ice creams begin and end with the churned version? The answer is a big, fat NO!

Ice Creams

Depending on the country you live in or visit, you will find that there is more to this frozen dessert than creamy scoops. From stretchable Turkish Dondurma to stuffed Japanese Mochi, ice cream means different things to different cultures.

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The saga of ice cream began when ancient civilisations used frozen water or snow to create ice treats. The ancient Greeks and Romans mixed snow with fruits and honey, while ancient Chinese enjoyed frozen milk and rice treat flavoured with camphor. The Persians went one step further and built ice houses to create frozen treats with vermicelli, rose water, fruits and aromatics.
Japan – Mochi

This is a dessert fusion of East and West, where Japanese Mochi meets American ice cream. Pastel-coloured balls of ground sticky rice are filled with different flavours of ice creams ranging from green tea to red bean. If you love unique ingredients and a no-mess ice cream, you’ve found your match!

Alaska – Akutaq

This frozen dessert, also called Eskimo ice cream, is made with wild berries, animal fat, and sugar. Originating in Alsaka, Akutaq now comes in numerous berry versions made with lard and whipped cream, including crowberry, cloudberry and salmonberry.

Ecuador – Helado de Paila

Kettle ice cream is a hand-churned ice cream originally created by indigenous tribes in Ibarra. They combined snow with cane sugar and fruit juices in bronze pans. Helado de Paila is still hand-churned in urban ice cream parlours but in copper kettles.

Germany – Spaghetti-eis

Be specific when you order spaghetti in Germany or you may end up with ice cream for lunch or dinner. Spaghetti-eis, is a novelty concoction popular in Germany from the 1960s. Vanilla ice cream is pushed through a potato masher or ricer with holes. The rice-like pieces are then topped with strawberry sauce, grated almond, and coconut flakes or grated white chocolate.


India – Kulfi

Kulfi is a frozen milk dessert with a creamy, chewy and custard-like texture. Milk is sweetened with sugar, condensed to a thick liquid, flavoured with spices and nuts, and traditionally set in earthen pots filled with ice and salt. Classic flavours include pistachio-almond, saffron, mango and cardamom. Kulfi is served as a log, on a stick like a popsicle, or as sliced pieces.

Taiwan – Snowflake Ice

While Taiwan is famous for shaved ice desserts, this one takes the cake. The ice in this dessert is frozen milk converted into flowing ribbons. With its airy and delicate texture, Snowflake Ice resembles regular ice cream. Top your shaved milk ice with fruits, condensed milk, sweet sauces, sesame, peanut or red beans for a delectable taste.

England – Clotted Cream

If you’re keen on tasting ice cream made with clotted cream, head to Cornwall in England. High-fat cow’s milk is heated in a water bath or steam and then cooled to allow cream to rise to the top. This cream is used to make ice cream and gives this frozen delicacy a deliciously rich texture.

Israel – Halva Ice Cream
Is the Mediterranean sun a bit too much for you? Beat the heat when you’re in the holy Land with some delectable Halva ice cream. Halva, not to be confused with Indian halwa, is a sweet candy made with mashed sesame seeds, eggs and cream in a date-sugar syrup.

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Mexico – Paleta
These bright coloured ice pops come in juice-based and milk-based versions. You’ll find luscious ice creams with unique pairings like chilli-mango and soursop or odd flavours like tequila ice. An original paleta has chunks of fruit embedded in ice cream.

Vegan vs Vegetarian-What’s The Difference?

Vegetarian diets have reportedly been around since as early as 700 B.C. Several types exist and individuals may practice them for a variety of reasons, including health, ethics, environmentalism and religion.


Vegan diets are a little more recent but are getting a good amount of press. This article takes a look at the similarities and differences between these two diets. It also discusses how they affect your health and the environment.

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What Is a Vegetarian Diet?

According to the Vegetarian Society, a vegetarian is someone who does not eat any meat, poultry, game, fish, shellfish or by-products of animal slaughter. Vegetarian diets contain various levels of fruits, vegetables, grains, pulses, nuts and seeds. The inclusion of dairy and eggs depends on the type of diet you follow.

The most common types of vegetarians include:

  • Lacto-ovo vegetarians: Vegetarians who avoid all animal flesh, but do consume dairy and egg products.
  • Lacto vegetarians: Vegetarians who avoid animal flesh and eggs, but do consume dairy products.
  • Ovo vegetarians: Vegetarians who avoid all animal products except eggs.
  • Vegans: Vegetarians who avoid all animal and animal-derived products.

Those who do not eat meat or poultry but do consume fish are considered pescatarians, whereas part-time vegetarians are often referred to as flexitarians.

Although sometimes considered vegetarians, pescatarians and flexitarians do eat animal flesh. Therefore, they do not technically fall under the definition of vegetarianism.

What Is a Vegan Diet?

A vegan diet can be viewed as the strictest form of vegetarianism. Veganism is currently defined by the Vegan Society as a way of living that attempts to exclude all forms of animal exploitation and cruelty as much as possible. This includes exploitation for food and any other purpose. Therefore, a vegan diet not only excludes animal flesh, but also dairy, eggs, and animal-derived ingredients. These include gelatin, honey, carmine, pepsin, shellac, albumin, whey, casein and some forms of vitamin D3.

Vegetarians and vegans often avoid eating animal products for similar reasons. The largest difference is the degree to which they consider animal products acceptable. For instance, both vegans and vegetarians may exclude meat from their diets for health or environmental reasons. However, vegans also choose to avoid all animal by-products because they believe this has the largest impact on their health and the environment. In terms of ethics, vegetarians are opposed to killing animals for food, but consider it acceptable to consume animal by-products such as milk and eggs, as long as the animals are kept inadequate conditions.

On the other hand, vegans believe that animals have a right to be free from human use, be it for food, clothing, science or entertainment. Thus, they seek to exclude all animal by-products, regardless of the conditions in which animals are bred or housed. The desire to avoid all forms of animal exploitation is why vegans choose to forgo dairy and eggs — products that many vegetarians have no problem-consuming.

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Nutrition Considerations for Vegetarian and Vegan Diets

Research shows vegetarian and vegan diets tend to be low in saturated fat and cholesterol. They also tend to contain high amounts of vitamins, minerals, fiber and healthy plant compounds. What’s more, both diets contain a high amount of nutrient-dense foods. These may include fruit, vegetables, whole grains, nuts, seeds and soy products.

On the other hand, poorly planned vegetarian and vegan diets could result in low intakes of some nutrients, particularly iron, calcium, zinc and vitamin D. Both diets also tend to contain limited amounts of vitamin B12 and long-chain omega-3 fatty acids, although levels of these nutrients are generally lower in vegans than vegetarians

which Is Healthier?

According to a report from the Academy of Nutrition and Dietetics and several scientific reviews, both vegetarian and vegan diets can be considered appropriate for all stages of life, as long as the diet is planned well. An insufficient intake of nutrients such as omega-3 fatty acids, calcium, and vitamins D and B12 can negatively impact various aspects of health, including mental and physical health.

Both vegetarians and vegans may have lower intakes of these nutrients. However, studies show that vegetarians tend to consume slightly more calcium and vitamin B12 than vegans. Nonetheless, both vegetarians and vegans should pay special attention to nutrition strategies meant to increase the absorption of nutrients from plant foods.

It may also be necessary to consume fortified foods and supplements, especially for nutrients such as iron, calcium, omega-3 and vitamins D and B12. Vegetarians and vegans should strongly consider analyzing their daily nutrient intake, getting their blood nutrient levels measured and taking supplements accordingly. The few studies directly comparing vegetarian to vegan diets report that vegans may have a somewhat lower risk of developing type 2 diabetes, heart disease and various types of cancer than vegetarians.

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Veganism Is About More Than What You Eat

Although vegetarians and vegans may choose to avoid animal products for similar purposes, this choice often extends beyond diet for vegans. In fact, veganism is often considered a lifestyle strongly anchored in animal rights.

For this reason, many vegans also avoid purchasing clothing items containing silk, wool, leather or suede. What’s more, many vegans boycott companies that test on animals and only purchase cosmetics that are free of animal by-products.

Ethical vegans also tend to steer clear of circuses, zoos, rodeos, horse races and any other activities involving the use of animals for entertainment. Finally, many environmentalists adopt a vegan diet for its reduced impact on the earth’s resources and the benefits it has against climate change.

10 Benefits of Green Chillies You Know


Green are those peppers that don’t grow fully and are harvested before they mature. They are extremely low in calories, are almost fat-free which make them a great ingredient during weight loss programs. Green chillies are said to be a rich source of nutrients that are valuable for your body’s well-being and contain a rich mix of Vitamins A, C, K and the phytonutrient called capsaicin which prevents the growth of cancer cells in our body. Let us now understand the nutritional value of green chillies through the table given below.

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Health Benefits of Eating Green Chillies

Green chilli is not just a necessary condiment to increase the spice quotient and taste in food; it also is full of natural benefits. Here are a few of the advantages of green chilli and the health benefits of eating them.

1. May Help Treat Skin Infections

Green chillies are loaded with anti-bacterial properties. Thus it helps cure skin infections and acne. It also gives healthy and glowing skin due to the presence of Vitamin C. However, remember to store the chillies in a dark and cool place as the chillies might lose Vitamin C if kept in heat and light.

2. Good for the Digestive Health

Being rich in dietary fibre, it helps smoothen the bowel movement and therefore improves the digestive health. Eating green chillies may also prevent ulcers. However, it is advisable for people suffering from peptic ulcer to avoid consuming green chillies.

3. Aids in Weight Loss

Including green chilli in your diet can also burn off the excess fat in your body due to its thermogenic properties. It also helps increase the metabolic rate.

4. Controls Blood Sugar Levels

Consuming green chillies regularly can prove beneficial for diabetic people. Eating green chillies can prevent sugar levels from increasing in the body and balance it.

5. May Help Prevent Cancer

Green chillies being rich in antioxidants may protect your body against free radicals that increase cancerous cells.

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6. Good for the Heart

Consuming green chillies also brings down the cholesterol level and triglyceride level thereby preventing atherosclerosis. It also reduces the chances of platelet aggregation. It also helps increase fibrinolytic activity which can prevent the formation of blood clots, a common cause of heart attacks.

7. Helps Cure the Common Cold

Capsaicin present in green chillies has a stimulating effect on the mucous membranes of the nose. It also helps makes thinner. Thus mucus drains from the nose quickly and cures common cold.

8. Helps Combat Mood Swings

Eating green chillies releases endorphins which help in elevating the mood and curbing mood swings. It is also said to be a pain reliever.

9. May Help Prevent Osteoporosis

Green chillies are rich in Vitamin K, which is known to decrease the risk of osteoporosis. The capsaicin component in green chillies can help prevent the inflammation of joints.

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10. Good for the Eyes

Green chillies are loaded with Vitamin C and beta carotene, which are good for the eyes as well as the immune system.

Side Effects of Consuming Green Chillies in Excess

Mentioned below are some side effects of green chillies:

  • Since green chilli has a good amount of dietary fibre, eating too many may result in loose motion or diarrhoea.
  • Overeating green chillies can cause rectal inflammation. This can be especially painful if you suffer from piles.
  • Green chillies may increase heat in your stomach which makes them detrimental for pregnant women. Including too many chillies in your diet can irritate the stomach lining which can cause a burning sensation in your stomach.
  • Since chillies contain a high amount of capsaicin, eating too many of them may be toxic for your body.
  • Consuming too many chillies can cause your body temperature to shoot up. The body heat can also cause mouth ulcers.

There are many people who like to eat spicy food, and they include green chillies in their everyday diet. While it is okay to consume green chillies every day, you should consume them in moderation.

Healthy Snacks Ideas for Work and School

Snacking is often mentioned as a challenge number one, when it comes to switching to healthy eating. Many students of our Healthy Cooking School share, that they manage to stick to healthy lunches and dinners, but craving for snacks (especially if they work in an office)  is something that they really struggle to take control of.

Healthy Snacks

But, wait, is snacking really that bad at all?

For example, Ayurvedic nutrition explains that everyone’s body is different, and hence, while snacking is the worst idea for one person, it can be not at all as bad for another.

The problem with snacks, of course, lies not just in a snacking habit as such, but with the types of foods that we end up consuming in large quantities. Large bags of chips, waffles, chocolates, cookies, store-bought crackers – all these items are loaded with salt, sugar, unhealthy fats, artificial flavours and other unwanted additives. These things are not “just” unhealthy – they are simply harmful.

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What if there was a way to satisfy your snacking craving in an easy and healthy way?

Here, we put together a list of 50 healthy snacks, that don’t require any cooking, which you can always have around, and help yourself when it is needed.

1.Nuts, roasted or activated

Nuts are the most filling of snacks, full of protein and vitamins. Make sure to roast or soak them before consuming, otherwise, they might become a little too heavy for your digestion system.

2. Dry Fruits

Dry fruits are a great snack for a sweet tooth. Try to buy organic dry fruits, that don’t have added oils, sweeteners or sulfites.

3. Nut Butters

Peanut butter or almond butter are two classic options They can be enjoyed on their own, or with your favourite fruits or vegetables.

4. Popcorn

Many people consider popcorn to be an unhealthy snack. However, as long as it is homemade (preferably from organic corn) and doesn’t have extra salt and flavour enhancers, popcorn is one of the healthiest and most enjoyable snacks.

5. Frozen Green Peas, spiced

It will take just a couple of minutes to stir fry or steam the frozen green peas. You can add some garlic, salt and olive oil, or go wild with spices, to add an extra flavour boost.

6. Energy Balls

Energy balls are usually made of dry fruits, nuts and seeds. They are very easy to make and have loads of nutrition (in our Healthy Desserts Course we dedicate one whole chapter to energy balls and bars)

7. Sourdough Bread

Sourdough bread is the only bread you should be eating. It’s very nutritious, easy to digest, and rarely has the negative effects that we know from the store bought bread, made with commercial yeast. Enjoy it on its own or turn into a sandwich.

8. Celery Sticks

There are a few vegetables that can satisfy your craving for something savoury – and celery is definitely one of them! In fact, celery is sometimes used as a salt replacement, so it really gives a great desired kick for your taste buds.


9. Frozen Green Beans, Spiced

Similar to frozen green peas, frozen green beans are a wonderful option for a comforting and even a slightly spicy snack, if you like. Just stir fry them or steam them slightly.

10. Bananas with Nut Butters

Bananas are fantastic on its own, but if you add some nut butter, or even a bit of dark chocolate, then it takes the whole sweet snacking idea to a whole different level.

11. Fruit Leather

If you haven’t heard about the fruit leather, you are truly missing out.  It’s a savour for those who love sweets and chewy consistency, something like gummy bears (we are teaching  it in our Healthy Desserts Course as well, by the way)

12. Hummus

Hummus need no introduction. Made from chickpea (or sometimes from other types of beans), it can even replace you an entire meal.

13. Fruit Chips

Fruit chips are basically crispy dehydrated fruits, that you can either buy or make it yourself. Fruits are so flavourful on their own, that no other additives are needed to make them enjoyable.

14. Carrots

If you are brave enough to carry a carrot peeler around, this snack can always stay super fresh, wherever you go. It’s also lots of fun to eat the whole carrot, crunchy and orange, and it can make people around you smile, as well 😉

15.Peanut butter

Peanut butter deserves a separate category because there are endless ways to flavour it and eat it! It can satisfy both your sweet and salty cravings, depending on what kind of spice, flavour or sweetener you decide to add to it.

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16. Chickpeas, Spiced

Boiled chickpeas can be enjoyed just like that, on their own. But it’s also very easy to give them some extra flavour with a bit of spice, fresh herbs, or maybe with a tiny bit of flavoured oil.

17. Brown Chickpeas, Roasted

Roasted chickpeas are crunchy and filling, in other words, they are a perfect snack. Brown chickpeas are even a better option for this type of recipe.

18. Apples, Plain or with Nut Butters

Apples are the best fruit “to go” because you don’t need to peel it, and it never gets mashy (unlike bananas, for example). To make them more filling, pair with nut butter of choice.

19. Radishes

Red round radishes will give you a refreshing crunch. Because of their vibrant pink color they can also give you some extra energy even by just looking at them (yes, colors in your food do matter!)

20. Cherry Tomatoes

Juicy, easy to carry and to eat, cherry tomatoes are a perfect snack. They are also a wonderful addition to other snacks, like a sourdough sandwich.

If you are ready to invest some time in meal prep, then there are also lots of wonderful ideas for healthy snacks, that you can make ahead in your own kitchen, and enjoy for many days to come. Check out the Sesame Brittle or Chocolate Tahini Bars, or take a look at our YouTube Channel for more unique ideas of Healthy Snacks.