nutrition handbook - red element healthredelementhealth.com/documents/eat healthy, live...

Singapore International Foundation 3 Singapore International Foundation2

© Copyright 2016, Singapore International Foundation

The Singapore International Foundation makes friends for a better world – by bringing people together to share ideas, skills and experiences. We build partnerships that inspire action and enrich lives. Fuelled by the power of human connection, we’re committed to effecting real change and making a positive difference.

All rights reserved. No part of this publication may be produced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the Singapore International Foundation.

Singapore International Foundation60A Orchard Road, #4M-01 Tower 1, The Atrium@Orchard, International Involvement Hub, Singapore 238890Tel: (65) 6837 8700Fax: (65) 6837 8710Email: [email protected]

www.sif.org.sg

Published by:

NUTRITION HANDBOOK 1ST EDITION

A GUIDE TO AFFORDABLE AND NUTRITIOUS MEALS FOR FAMILIES IN BANGALORE, INDIA


At the Singapore International Foundation (SIF), we seek to connect international communities and enable collaborations for positive change. Since 1995, Singaporeans and Indians have come together through SIF programmes to share knowledge, skills and resources in areas such as healthcare and education. Through these collaborations, we have not only effected positive change but also strengthened ties between our peoples by working together.

This book you now hold in your hands is the result of a two-year collaborative project. The Nutrition for Children Project was a partnership between the SIF and non-profit organization, Parikrma Humanity Foundation (Parikrma) to enhance the nutritional status of malnourished schoolchildren of the Parikrma community. It also sought to equip Parikrma Foundation staff, school principals, teachers, community development service (CDS) officers as well as mothers within the community on ways to improve the nutritional value of food provided in schools and family meals.

We are greatly encouraged by the outcomes of this project. Our Singapore International Volunteers (SIVs), nutritionists and dietitians, have successfully trained 34 Parikrma Foundation staff, school principals, teachers and CDS officers with the ability to identify and help students suffering from nutrition-related health problems. They were also provided with the necessary knowledge and tools of basic nutrition that could be incorporated into their own teaching curriculum in the future. The SIVs also taught some 1000 mothers on ways to better provide more nutritious meals at home with an affordable budget. Lastly, to give the Parikrma community the ability to live independently and sustainably, the SIV team also trained a group of master trainers, comprising CDS officers and mothers, who are now equipped to cascade their learnings to the rest of community, enabling Parikrma families in Bangalore to lead healthier lives. This book is a compilation of lessons taught over the two years and nutritious recipes created by the mothers who had directly benefited from this project, as a gift to the Parikrma community and the people of Bangalore.

We are heartened by the friendships forged between Singapore and India through the good work of our SIVs and our like-minded friends at Parikrma Foundation. I would like to convey my sincere thanks for their generous support and effort towards the project. The commitment by both our peoples to work together to improve lives is testament to the goodwill between Singaporeans and Indians.

The good we can do when we come together to share resources and expertise to solve common social challenges is indeed heart-warming and inspiring. Thank you for joining us to build a better world together - one that is peaceful, inclusive and offering opportunities for all.

Ms. Jean TanExecutive DirectorSingapore International Foundation

WELCOMEMESSAGE

CONTENTS

05

08

1620

3134

39

58

Message

Message

Message

Ms. Jean TanExecutive Director, Singapore International Foundation Ms. Shukla BoseFounder-CEO, Parikrma Humanity Foundation Ms. Teh Chee WenSingapore International Volunteer and Team Leader

Introduction Chapter 1: Eating Healthy is Simple! Energy Foods Fats & Oils Muscle Foods Fruits & Vegetables Let’s drink water!

Chapter 2: Smart Cooking!

Chapter 3: Clean Homes, Safe Food Why does it matter? Wash your hands right Enzymes: The Best ‘Multi-Purpose Cleaner’ Chapter 4: Build Your Immunity

Chapter 5: Home Remedies Sore Throat CoughFeverCommon Cold Skin Infection Chapter 6: Tasty and Healthy Recipes Under ₹100! Moringa Leaves Chapatti Samiya Bath Vegetable Kurma Yellow Pumpkin Masala Raagi Dhal Idli Plain Dhal Curry Mixed Greens Chapattis Radish Halwa Raagi Laddu

About the Singapore International Volunteers

About Parikrma Humanity Foundation

About Singapore International Foundation


To help build a better world. This was exactly what the The Nutrition for Children Project set out to do. As a collaborative effort between the Singapore International Foundation (SIF) and Parikrma Humanity Foundation (Parikrma), Singapore volunteers and Indian participants from both sides were brought together for a good cause - coming together to share our expertise and knowledge to improve the health of many in the slums of Bangalore. We started by spending time with the Parikrma community, understanding the dietary habits, likes and dislikes of the families in a bid to come up with practical solutions to help make a real difference in the daily health of the Parikrma families. The concept of a balanced diet was introduced. Simple ways of retaining nutrients in food while cooking was also shared, together with tips on hygienic food preparation and storage. In time we saw how the project brought about visible improvements in the health and daily lives of the community. We received exciting reports of improvement in vision and skin conditions. We also saw fewer children falling sick with better home hygiene, to name a few. Inspired by the health improvements, together with the support from SIF, we have published this book to share the knowledge on good nutrition with as many people as possible. This book comprises two parts - The first provides essential information on food preparation, cooking methods, home remedies and enzyme cleansers that will prove to be cost effective solutions to bring positive changes to general health and welfare. The second details easily replicable recipes of nutritious and tasty meals for families, costing less than ₹100, created specially by mothers in the Parikrma community who had directly benefited from the project.

We hope that you will find this book highly informative and inspirational. A healthy family is a happy family and the journey to good health is certainly not difficult or expensive. Just as how our friends at Parikrma have enjoyed the benefits of good health, we hope that you and your family would do too!This book would not have been possible without the strong support of like-minded organisations working toward a common goal. I would like to thank the project manager Ms Thavamalar Balakrishnan and members from the Programmes Division – Ms Margaret Thevarakom, Programme Director and Ms Elaine Ng, Senior Manager for their excellent support and guidance rendered to us throughout this project. I would also like to thank our beautiful friends at Parikrma - Ms. Shukla Bose, founder of Parikrma, Mr. Akash Singh and Ms. Gana Kedlaya, the CDS officers, resource mobilization coordinators, principals, teachers, caterers and mothers, without whom this project would not have been possible. Most of all, a big thank you to my fellow SIV team members - Ms. Elaine Wong, Mr. Paul Teo, Ms. Vaishali Modi, Ms. Kalpana Bhaskaran, Mr. Travis Lim, Mr. Lim Kiat and Mr. Kenneth Chia, each veterans in the fields of Nutrition and Health, for taking precious time to contribute your invaluable expertise to this project.

Thank you all for being such inspiring individuals and helping build a better world.

A healthy family is a happy family – this is universal, and applies to individuals hailing from all social classes in society. However, there is a popular belief that nutritious food is expensive and not accessible to all. Following suit is yet another popular myth – ‘healthy food does not directly impact the performance of an individual’. We at Parikrma want to bust these myths conclusively.

Nutrient-dense food is crucial for a child’s growth and development. A starved body and brain result in low energy and concentration leading to poor performance and more school dropouts. Over 1700 children hailing from 71 different tenement housings in Bengaluru are a part of the Parikrma Foundation family. Parikrma develops a comprehensive and sustainable foundation to each and every child – not only providing world-class educational practices but warranting a positive and healthy growing environment by offering support to communities. The Nutrition for Children Project is one such initiative by Parikrma in collaboration with the Singapore International Foundation (SIF). The two-year project was designed to uplift the lives of families in 69 slums from Sahakarnagar, Jayanagar, Nandini Layout and Koramangala of Bengaluru. The key focus of the project was to enlighten the community - mothers were educated on basic nutrition, hygiene and alternative food sources to ensure healthier diets for their family within their limited budget. The project addressed high incidence of underweight and malnourished children, and hence, created sustainable nutritional improvements for communities.

The project culminated with several competitions held across four schools, resulting in awe-inspiring and creative recipes prepared by enthusiastic mothers. It’s important to note that all cuisines were prepared within a budget of ₹100! It was a proud moment for all of us at Parikrma and SIF. The project has directly benefited more than 1,450 children (from marginalised families) between the ages of 5 and 17, and more than 1,200 families - a total of 6,000 individuals in 3 years. Through this comprehensive manual, families will now have access to healthy and productive lifestyles, progressively influencing growth. The manual offers step-by-step instructions to better eating habits, sheds light on the Dos and Don’ts and yes, even has delicious and nutritious recipes made by our mothers who received training. We are grateful to the Singapore International Foundation for this wonderful initiative and support throughout the project. The SIF staff and volunteers have been highly motivating and inspiring to all our mothers – impacting their lives greatly. The volunteer nutritionists that SIF sent from Singapore were very committed, interested to learn and integrated really quick with the Parikrma team. This project is a testimony that projects to help the underserved work when executed with empathy, rationale and total collaboration. We need many more such projects.

Ms. Teh Chee WenTeam Leader, “Nutrition for Children” Project Singapore International Volunteer

Ms. Shukla BoseFounder-CEOParikrma Humanity Foundation

WELCOMEMESSAGE

WELCOMEMESSAGE


THE BASICS

INTRODUCTION

What you eat affects your health directly!A healthy family is a happy family.

Food plays an important role in supporting our health by

supplying energy and other nutrients to our body. What

food we choose to eat can make a difference to our health.

Healthy eating is important for everyone, whatever our age.

First, think about your reasons for healthier eating. Do you

want to improve your health? Do you want to feel better?

Are you trying to set an example for your children? Next,

think about some small changes you can make. You do not

need to make huge changes to eat healthier. And you do not

have to change all your habits at the same time. Over time,

small changes can make a big difference to your health.

The information provided in this book will help you to eat

more healthily. You will find nutrition tips, practical ideas for

cleaner homes and easy-to-do nutritious recipes that suit

your budget. Just perfect for you and your family!

INTRODUCTION1

CHAPTER 1


Use Wholemeal flour (Atta) to make chapattis

instead of refined flour(Maida)

SMART COOKING(CHOOSE HEALTHY COOKING METHODS)

INCLUDE FRUITSAND VEGETABLES(VITAMINS AND MINERALS)

INCLUDE GOOD FATS AND OILS

(FATS)

INCLUDE ENERGY FOODS(CARBOHYDRATES)

INCLUDE MUSCLE FOODS(PROTEINS)

EATING HEALTHY IS SIMPLE ENERGY FOODS

GOOD SOURCE OF CARBOHYDRATES

DRINK ENOUGH WATER

INTRODUCTION1INTRODUCTION 1

Include a variety of foods from all the major food groups: energy foods, muscle foods, fat and oils,

fruits and vegetables, and drink at least 8 glasses of water.

Our body gets most of its energy from carbohydrates. Digestion breaks carbohydrates down into glucose (sugar), powering everything we do – from breathing to thinking.

Choose the right carbohydrates:

BROWN RICE /UNPOLISHED RICE

BROWN BREAD WHITE BREAD

WHITE RICE /POLISHED RICE

RESTRICT SWEETS AND SUGARY DRINKS!Sweets and sugary drinks contain empty calories. They DO NOT provide any other nutrients. Excess consumption leads to obesity. Obesity is a risk factor for diabetes, high blood pressure and other chronic diseases.

INCLUDE chapattis, raagi ball and raagi dosai in your daily diet.

DID YOU KNOW?Brown rice contains than white rice.5 x more fibre

2 x more iron


FATS AND OILSCHOOSING IT RIGHT

Fat plays an important role in our body, functioning as an energy store, a cushion for the vital organs and a transport system for fat-soluble vitamins. That is why we require some fat in our diet. However, eating too much may lead to weight gain, obesity and risk of heart diseases.


DID YOU KNOW?Different types of fat can affect your health differently.

TIPTo improve protein quality, eat your dhal with wholegrains.

GOOD FATS BAD FATS

Fried foods

Ghee

Palm oil

Vanaspathi/Dalda

Peanut oil

Nuts and seeds

Fatty fish

MUSCLE FOODSPROTEIN-RICH

40 percent of your body is made up of protein! Protein helps to build and repair cells, and protects your body from infections and illnesses.

Channa dhal, red gram dhal, masoor dhal, urad dhal, moong

dhal, kidney beans.

Tofu, soybean milk and soya chunks

Pongal (Brown Rice + dhal) Chapatti + dhal

Source of Protein for Non-vegetariansSource of Protein for Vegetarians

Remove skin from the

chicken to reduce fat

intake


FRUITS AND VEGETABLESHARNESS THEIR GOODNESS

Fruits and vegetables are wonderful sources of vitamins and minerals, as well as good sources of fibre. They are naturally low in energy, salt and fat. Colours present in fruits and vegetables lower risk of many diseases, including heart disease, stroke and certain cancers.

EAT 2 FRUITS + 2

VEGETABLES EVERY DAY FOR GOOD

HEALTH


BRINJAL, PURPLE CABBAGE, BEETROOT, PURPLE GRAPES

CARROT, PUMPKIN, PAPAYA, ORANGE, CORN

RED PEPPER, WATER MELON, POMEGRANATE, TOMATO

ONION, CAULIFLOWER, BANANA, PEAR, MUSHROOM, WHITE RADISH, CABBAGE

SPINACH, GREEN APPLE, GREEN PEPPER, BEANS, GREEN GRAPES

REMEMBEREnjoy a variety of fruit and vegetables each day. Choose different colours to enjoy the unique nutritional and health benefits of each.Include fruit and vegetables in meals and snacks to ensure you are eating enough.

BENEFITS OF DRINKING WATERImproves your body functionsRemoves toxins from the bloodHelps kidney functionEnergises musclesHelps digest foodImproves bowel movements

TIPS TO IMPROVE YOUR WATER INTAKE

Carry a water bottle with youDrink water instead of sugar sweetened drinksDrink water at all meal timesMake water more interesting by adding a bit of lemon juice or fresh herbs

DID YOU KNOW?75% of the human body is water. For your body to function properly, you must drink 8 glasses of water every day!

LET’S DRINK WATER!HYDRATION IS KEY

Water should be safe and clean for drinking. Use a water filter or boil water before drinking. When boiling water, you need to bring the water to a rolling boil and let it boil for five minutes to kill all water germs effectively. After boiling, cover the water and let it cool naturally at room temperature.


SMART COOKING!2

SMART COOKING

CHAPTER 2

REUSE the water left after washing the rice to water your plants. The nutrients in the rice water act as organic fertilisers!

REUSE the water left after boiling vegetables to make chapatti dough or soup.


SMART COOKING!SMART COOKING! 22

REDUCE time and fuel by cooking rice and dhal together in your pressure cooker.

AVOID repeated heating of the same oil

ENHANCE nutrients

REDUCE nutrient loss by cutting vegetables into big pieces.Wash vegetables before cutting.

DECREASE USE OF:Sugar, salt, oil

CHOOSE healthy cooking methods:BOILING, STEAMING, STIR-FRYING, PRESSURE COOKING


CLEAN HOMES, SAFE FOOD

CHAPTER 3

CLEAN HOMES, SAFE FOOD3

CLEAN HOMESWHY DOES IT MATTER?

Illness-causing bacteria can survive in many places around your kitchen, including your hands, utensils and cutting boards.Wash your hands, utensils and surfaces the right way so that you won’t spread bacteria to your food and your family.

Wash fruits & vegetables before cutting themIf you peel fruits and veggies—wash them first because bacteria can spread from the outside to the inside as you cut or peel them.

Wash & clean kitchen surfaces and utensils after each useBacteria can be spread throughout the kitchen, and get onto cutting boards, utensils, and counter tops.

Use separate cutting boards for fresh fruits/vegetables and for raw meat to prevent cross - contamination (It’s cheaper to buy one more cutting board than to see a doctor for food poisoning!)

CUTTING BOARD DISINFECTIONOnce a week - Disinfect cutting boards by rubbing generous amount of salt onto them before rinsing off with hot water.


CLEAN HOMES, SAFE FOOD3CLEAN HOMES, SAFE FOOD 3

WASH YOUR HANDS RIGHTHAND-WASHING GUIDE

CLEAN HANDSWHEN TO WASH YOUR HANDS

Wash hands the right way—for 20 seconds with soap and water. Washing your hands the right way can stop the spread of illness-causing bacteria.Here’s how to do it:

Always trim your nails and keep them clean

1

5

2

6

3

7

4

8

Before eating food

Before and after caring for someone who is sick

After touching an animal or animal waste

Before, during and after preparing food

After handlinguncooked meat

After touching garbage or dirty objects

Before and after treating a cut or wound

After blowing your nose, coughing or sneezing

After using the toilet

Palm to palm

Base of thumbs Back of fingers Fingernails Wrists

Fingers interlaced Between fingers Back of fingers


Here are some examples of clean and organised kitchens with proper food storage.




ENZYMESTHE BEST

‘MULTI-PURPOSE CLEANER’

Enzymes cleaner helps break down grease, dirt and grime. It is easy and cheap to make

and it is non toxic. Sounds like an all-rounder cleaner? That is

because it is!LAUNDRY

DETERGENTAdd ½ cup of enzyme cleaner to a pail of water for laundry. It helps break down dirt and

stains. It also acts as a fabric softener

INSECTREPELLENT

Deter insects by cleaning your home with enzyme, spraying

diluted enzyme on ant trails, or pouring undiluted enzyme into

drainage holes.

FACIAL CLEANSEREnzymes heal scars and make the skin glow

PLANT GROWTH PROMOTERAdd 1 tsp of enzyme to water in a spray bottle and spray the plants once a month on the leaves, and the soil.

ALL-PURPOSECLEANER

Add 1tsp of enzyme to a pail of water for general cleaning.

No rinse necessary

FRUITS AND VEGETABLES

CLEANERAdd 1 tsp of enzyme to a basin of water to wash fruits and

vegetables. Rinse.

HAND SOAPGreat for

washing hands

DISH WASHING LIQUIDUse it to clean pots and pans more effectively.



ENZYME CLEANERHOW TO MAKE

1 PART JAGGERY OR BROWN SUGAR

3 PARTS FRUIT PEELS(CITRUS, PINEAPPLE, PAPAYA)

10 PARTS WATER

1 BIG PLASTIC CONTAINER WITH AIR TIGHT COVER(do not use metal or glass containers)

1

23

STEP 1What you need:

STEP 2

Open the cover and stir the mixture once a day for 2 weeks.

Store for 3 months to complete the fermentation process.

The white substance on top is yeast and is not harmful.

Note: The colour should not be green (i.e. Mould present is due to insufficient sugar or not stirring the mixture). If it is, discard the entire mixture.


CLEAN HOMES, SAFE FOOD 3

STEP 3

After 3 months, filter the solution and store it in a plastic bottle. Start using it!

You will love how well it cleans your home while caring for your skin. Enzymes cleaner can actually be used as a suds-free soap for the face, hands and body!

REUSE the filtered residue to make a fresh batch of enzyme. It reduces the fermentation process to just 2 weeks. Enzymes have no expiry date.

BUILD YOUR IMMUNITY

CHAPTER 4


BUILD YOUR IMMUNITY4BUILD YOUR IMMUNITY 4

MORINGA LEAVES POWDERTHE NATURAL FIGHTER

A strong immune system is your key to a long and healthy (and disease-free) life. Moringa leaves powder is your homemade multivitamin that will help boost your immunity. It is power-packed with many nutrients. It is great for health!

Wash and separate leaves, dry in shade only (not in sun).

Powder it. Store in clean, dry air-tight container.

Take 1 teaspoon of the powder everyday: Either in food or juice

to boost immunity.Try creative ways to add moringa leaves to your daily diet, for example, moringa salad, moringa sambar, moringa chapattis and moringa omelette.

7 x More Vitamin C than Oranges

4 x More Vitamin A than Carrots

4 x More Calcium and2 x More Protein than Milk

3 x More Potassium than Bananas

3 x More Vitamin E than Spinach

3 x More Iron than Almonds


HOME REMEDIES

CHAPTER 5

HOME REMEDIES5

SORE THROAT

1

3

2

4

Add some salt to warm water and gargle.

Boil basil leaves with some water.Let it cool down.Drink or gargle.

Suck on lime that has been cut into two. Have this twice or thrice a day, to get immediate relief from sore throat.

Drink 12 glasses of warm clean water daily till you get well.

If you don’t see any improvement in a day, please visit a doctor. You may be suffering from something more serious.


HOME REMEDIES5HOME REMEDIES 5

COUGH

1

22

33

3

+

+

Chew 4 basil leaves and a pinch of black pepper. It would provide instant relief and treat the cough quickly.

Prepare a drink using turmeric powder with cold water. Have this to reduce inflammation during infection and fever.

Increase consumption of garlic

Increase consumption of garlic

A person suffering from common fever should have lots of lime.It helps build resistance.

The most effective remedy for common cold is lime juice.Dilute juice from half a lime in a glass of lukewarm water.

Wash affected area with salt or enzymes cleaner.

Apply aloe vera gel to heal the wound.

Avoid sugar (escalates infection). Keep it dry and clean.

Boil hot water. Add fenugreek. Drink this tea at least twice a day to get relief from phlegm.

Cut small pieces of ginger, put into water and boil.Once it simmers, strain the liquid and add half a tsp of jaggery to it. Drink this hot.

Lots of sleep! Rest is the best medicine.

FEVER

COMMON COLD

SKIN INFECTION

1

2

1

1

2

3


THE GIFT OF HEALTHIt is our hope that you realise healthy living is achievable with knowledge and creativity.

Keep your homes clean. Use home remedies at the first sign of common ailments. Go

ahead and experiment with all the different food types. Make your meals as colourful as

possible. Use healthier cooking methods. Cook with love!

Share this message of health with someone who matters to you. Healthy living is easily

achievable with less than ₹100 a day! Sincerely wishing your family happiness and

optimal health always!

HOME REMEDIES 5

TASTY AND HEALTHY RECIPES UNDER ₹100!

CHAPTER 6


INGREDIENTSMoringa Leaves - 50 gramsWheat Flour - 1 CupOil - 1 TeaspoonGinger-garlic paste - 1 TeaspoonWater - 100mlSalt to taste

RECIPES CONTRIBUTED BY-Meena, house maid; Selvam, husband - auto driver; 6 family membersSathya, house maid; Kamal Raj, husband - labourer; 4 family membersDevi, house maid; Muthu, husband - printing press employee; 5 family members

METHOD

1 In a bowl, mix the wheat flour with moringa leaves, one tsp oil, salt and ginger-garlic paste. Knead the mixture to form a dough. Cover and keep aside for a while.

2 Divide the dough into small balls to make chapattis.

3 On a lightly floured surface, use a floured rolling pin to roll out the balls of dough into flat discs.

4 Grill the chapatti on a heated thava until it turns brown.

Moringa leaves added to chapatti add antioxidants, dietary fibre and other nutrients like iron, calcium, phosphorus and potassium in this dish making it wholesome. These chapattis can be consumed with plain curd or dhal tomake a complete meal.

MORINGALEAVES CHAPATTI

RECIPES6RECIPES 6


INGREDIENTSSamiya - 250 gramsOnion - 1 SmallCarrot - 1/2Capsicum - 1 SmallTomato - 1/2Green Peas - 25 gramsCooking Oil - 3 TeaspoonsMustard Seeds - 1 TeaspoonCumin Seeds - 1 TeaspoonFew Curry LeavesToor Dhal andUrad Dhal - 1 TeaspoonTurmeric - 1/2 TeaspoonChilli Powder - 1/2 TeaspoonSalt to TasteCoriander Leaves to garnish

RECIPES CONTRIBUTED BY-Kalyani, cook; Anand, husband - cobbler; 6 family members Lakshmi, school co-ordinator; Venkatesh, husband - in the saree business; 4 family membersVijaya, housekeeping; Ramamurthy, husband - watchman;4 Family members

METHOD

1 Chop all the vegetables into big pieces.

2 In a pan, fry samiya in oil till it turns golden brown.

3 Pour the samiya into another vessel with boiling water. Keep the lid on for 2 minutes while the samiya cooks. Drain water from cooked samiya.

4 In a different pan heat oil and add mustard, cumin seeds, and curry leaves. After a few minutes, add toor dhal and urad dhal and sauté until slightly golden.

5 Add green peas and stir fry for a few minutes. Then add all the vegetables. Add salt and turmeric and mix it well. Finally add the samiya and mix well for a few minutes. The dish is ready to be served.

This one dish meal is quick and easy to make. Vermicelli cooked with lots of colourful vegetables and spices helps to meet the recommendation of 5 colours which provide vital nutrients that enhance your health.

SAMIYA BATH

RECIPES6RECIPES 6


INGREDIENTSChopped Onion - 1 CupChopped Tomato - 1 CupChopped Beans - 1 CupChopped Potato - 1 CupChopped Capsicum - 1 CupCloves - 2Cinnamon - 1 Small StickChilli Powder - 1/2 TeaspoonGaram Masala - 1/2 TeaspoonOil - 3 TeaspoonsSalt to taste

RECIPES CONTRIBUTED BY-Manjula, housewife; 5 Family members Tabitha, housewife; Vincent, husband - painter; 4 Family members Sudha, tailor; Venkatesh, husband - auto driver; 4 Family members

METHOD

Vegetable Kurma is a healthy recipe that is made with a variety of vegetables and a blend of spices that go well with rice and chapattis. Vegetables add dietary fibre, vitamins, minerals and antioxidants which are vital for health and maintenanceof your body.

1 Chop vegetables into big pieces.

2 Heat 3 tsp oil in a vessel. Add cloves and cinnamon.

3 After a minute, add chopped onion. Add tomatoes and stir fry for 2 minutes.

4 Add chopped vegetables, garam masala, chilli powder and salt. Stir fry for a minute.

5 Pressure cook the kurma for 2 whistles. Garnish with chopped coriander leaves before serving.

VEGETABLE KURMA

RECIPES6RECIPES 6


INGREDIENTSYellow Pumpkin(diced) - 500 gramsCoconut Grated - 1/2 CupSunflower/Groundnut Oil- 2 TeaspoonsMustard Seeds - 1 TeaspoonJeera - 1 TeaspoonUrad Dhal - 1 TeaspoonCurry Leaves - HandfulOnion - 1Chilli Powder - 1 TeaspoonRed Chillies - 5Water - 1/4 CupSalt to tasteCoriander Leaves

METHOD

Pumpkins are loaded with provitamin A, potassium and dietary fibre. Provitamin A is good for your eyes and skin. The fibre present in pumpkin slows digestion, keeps you feeling fuller longer and also prevents constipation.

1 Heat 2 teaspoons of cooking oil and fry mustard seeds, cumin seeds, curry leaves, red chillies, and urad dhal in a frying pan. Stir fry for 2 minutes.

2 Add the onions and stir fry for another 1 minute.

3 Add chopped pumpkin, water and salt.

4 Cover and cook on medium heat for 5-10 minutes. Garnish with coriander leaves and grated coconut. Serve hot.

YELLOWPUMPKIN MASALA

RECIPES6RECIPES 6


INGREDIENTSUrad Dhal - 1/2 CupRaagi Flour - 1 CupSalt - 1/2 Teaspoon

RECIPES CONTRIBUTED BY-Seema Taj, tailor; Moulan, husband - auto driver; 4 Family membersRadha, maid; Venkatesh, husband (late) ; 4 Family membersRathna, maid; Ramesh, husband (late) ; 4 Family members

METHOD

1 Soak the urad dhal in water for 2 to 3 hours. Drain the water from the soaked urad dhal and grind to a smooth paste adding 3/4 cups of water.

2 Add the raagi flour and mix well. Close with lid and keep mixture in a warm place for about 8 – 10 hours or overnight to allow fermentation.

3 After 10 hours you will find that the mixture will be double the original volume. Add salt and mix well. The batter is now ready for making idlis.

4 Grease idli maker plates with some oil and fill with the idli batter.

5 Close the lid and let it steam for about 10-12 minutes. When cooked, remove idli carefully and serve.

Raagi is a rich source of carbohydrates, protein, fibre, calcium, iron, and other minerals. Urad Dhal is a good source of protein, and soluble and insoluble fibre. When fermented, the bio availability of proteins and vitamin B content in the food increases making the Raagi Idlis a delicious and nutritious dish.

RAAGI-DHAL IDLI

RECIPES6RECIPES 6


INGREDIENTSDhal - 1/2 CupTurmeric Powder - 1/2 TeaspoonJeera - 1/2 TeaspoonWater - 1 CupCoriander Leaves - 1 StalkSalt to tasteOil - 2 TeaspoonsGreen Chillies - 2

METHOD

1 Wash the dhal in water. Drain and pressure cook dhal with turmeric powder and water. Once cooked, add salt.

2 In a separate vessel, stir fry jeera and green chillies in 2 tsp oil.

3 Add this mixture to the cooked dhal.

4 Sprinkle chopped coriander on curry before serving.

Legumes such as toor dal provide essential nutrients like complex carbohydrate and protein for vegetarians as well as those who wish to limit their meat consumption. Complex carbohydrates are recommended over simple carbohydrates because of their increased nutritional value. Dhal also has a good amount of iron, calcium, magnesium, potassium and vitamin B that promote good health.

PLAINDHAL CURRY

RECIPES6RECIPES 6


INGREDIENTSWheat Flour - 250 gramsSpinach, Methi andMoringa Leaves - 1/2 CupBoiled Potato (diced) - 1/2 CupGreen Chillies - 2Oil - 2 TeaspoonsSalt to tasteWater for mixing

RECIPES CONTRIBUTED BY-Lakshmi, house wife; Thimesh, husband - lorry driver; 4 Family membersSuvarna, maid; Nanjunda, husband - painter; 4 Family members Reshma, house wife; Sami, husband - welder; 4 Family members

METHOD

1 In a bowl, mix the wheat flour with moringa, spinach, methi leaves, chopped chillies, potato and salt. Knead the mixture into dough. Cover and keep aside for awhile.

2 Divide the dough into small balls to make chapattis.

3 On a lightly floured surface, use a floured rolling pin to roll out the balls of dough into flat discs.

4 Grill the chapatti on a heated thava and until it turns brown.

The leafy vegetables and potato in this recipe provide nutrients required for our overall health - folic acid, vitamin C, potassium, magnesium, phytochemicals and dietary fibre. The potato also makes the chapatti texture soft and keeps you feeling fuller longer.

MIXED GREENSCHAPATTIS

RECIPES6RECIPES 6


INGREDIENTSRadish (finely grated) - 1 CupMilk - 1 CupJaggery - 1/2 CupGhee - 2 TeaspoonsCardamom - 3Cinnamon - 1/2 Stick

RECIPES CONTRIBUTED BY-Manjula, maid; Manjunath, husband - plumber; 4 Family members Ruth, house wife; Rajendra, husband - office boy; 4 Family membersGowri, maid; Rajgopal, husband - weaver; 4 Family members

METHOD

This sweet dish is a healthy dessert as it uses vegetables as its base. Radish, milk and jaggery provide good energy and other nutrients likes carbohydrates, proteins, fats, vitamins and minerals required for optimum health.

1 Fry grated radish in 2 teaspoons of ghee.

2 Let the water from the radish evaporate as it cooks.

3 Pound cinnamon and cardamom.

4 Add milk and pounded cinnamon and cardamom to the cooked radish. Cook the mixture until it is dry.

5 Add jaggery. Stir continuously until the water from the jaggery evaporates. You may sprinkle keorawater in the halwa, if you wish.

RADISH HALWA

RECIPES6RECIPES 6


INGREDIENTSRaagi Flour - 250 gramsJaggery - 200 gramsPeanuts - 100 gramsWhite Sesame - 2 TeaspoonsGhee - 2 Teaspoons

METHOD

1 Dry roast peanuts till golden. Remove peanuts and pound them coarse.

2 In a heated pan add 2 teaspoons of ghee, add raagi flour and saute for 7 to 10 minutes.

3 Meanwhile, place the jaggery into a saucepan. Add some water to it and boil till the jaggery melts and forms a thick sticky syrup.

4 Turn off the heat and add the jaggery syrup to the roasted raagi flour. Add the sesame seeds and the grounded peanuts and mix well.

5 While the mixture is still hot, take a portion of the mix and shape it into a ball. Do not let the mixture cool as it then dries up and cannot be rolled into balls. Store the laddus in an airtight box until ready to be eaten.

This recipe is a good way to consume raagi as a dessert or a snack. The jaggery and ghee enhance the energy content of this recipe. Peanuts and sesame added not only provide crunchiness but also add protein, fibre and heart-healthy fats to the recipe. Avoid using too much of ghee as it is high in saturated fat.

RAAGI LADDU

RECIPES6RECIPES 6


ABOUTABOUT

Teh Chee WenChee Wen holds a B.Sc in Holistic Nutrition from Global Institute of Alternative Medicine. She is the owner of Sparrow Holistic Nutrition. She is also an Associate Nutritionist with Red Element Health International Pte Ltd and a Nutrition Consultant and Leadership Coach with USANA Health Sciences. A keen advocate of good nutrition and a healthy lifestyle, she has over 15 years of experience in conducting holistic health talks for various educational institutions & private companies. Her passion is to make healthy living simple and achievable for everyone.

Kalpana Bhaskaran Kalpana heads the Glycemic Index Research Unit at Temasek Polytechnic. In her Doctorate of Philosophy she specialised in the areas of Nutrition, Food Science, Food Service Management and Dietetics. She is instrumental in liaising with industry partners and initiating collaborative projects in the areas of Applied Nutrition, Glycemic Index, Food Product Development and Menu planning, and is currently the Site Principal Investigator for five on-going clinical nutrition studies and other industry funded projects She has more than 15 years of experience in planning and disseminating nutrition education projects to different sectors of the community. She was awarded the inaugural “Teaching Excellence Award” for

(From left): Mr Paul Teo Ding Zhong, Ms Teh Chee Wen, Ms Vaishali Modi, Ms Kalpana Bhaskaran and Ms Elaine Wong Yee Sing. Absent from photograph is Mr Lim Jian Qiang Travis.

SINGAPORE INTERNATIONAL VOLUNTEERS outstanding lecturing, pedagogical practices and holistic development of students in October 2009. Recently she was awarded the National Day President’s Award for her contribution to education in Singapore. She regularly acts as a nutrition consultant to local and overseas food companies. She is the Public Relations- Media committee chairperson of the Singapore Nutrition & Dietetics Association and the council member of the Diabetic Society of Singapore.

Vaishali ModiVaishali holds a Postgraduate Diploma in Dietetics & Hospital Food Service from the Institute of Hotel Management Catering Technology and Applied Nutrition, India. She also holds a Specialist Diploma in Nutrition and Health Promotion from Singapore Polytechnic. Presently working as a freelancer Nutritionist in Singapore, she provides her expertise to promote good health by conducting nutrition talks and counseling for corporates, schools, and workshops for parents. She is a member of the Singapore Nutrition and Dietetics Association as well as the Indian Dietetic Association.

Elaine Wong Yee SingElaine holds a Master in Health Science (Education) from University of Sydney, Postgraduate Diploma in Health Promotion and a Bachelor in Nutrition and Food Science from Curtin University of Technology. An Executive Director of Red Element Health International Pte Ltd, she has more than 15 years of working experience in Singapore, Australia and China in the areas of planning, development and evaluation of services to the community, government and private organisations. These include writing articles for magazines, provision of nutritional counselling, consultancy services, conducting health seminars, talks, conferences, supermarket tours, radio interview, cooking demonstrations and workshops in the areas of nutrition, mental wellness and fitness for more than 4000 organisations. She is also a member of the Singapore Nutrition and Dietetics Association, Nutrition Australia and Australian Health Promotion Association. She last worked as a Nutrition Scientist at Abbott Laboratories and has been an Associate lecturer (Nutrition) with the University Of Buffalo, New York for the past 5 years.

Paul Teo Ding ZhongPaul Teo holds a Diploma in Holistic Nutrition from the School of Natural Health Sciences United Kingdom and a Professional certificate in Mechatronics. Being a Holistic Nutritionist he has helped many improve their health through supplementation and diet change. He is IT tech savvy in the hardware field and in his free time does on-site diagnostic and repairs.

Lim Jian Qiang TravisHaving graduated with First Class Honours in a Bachelor of Science in Food and Human Nutrition from Newcastle University (UK) and the Singapore Institute of Technology, Travis was a public health nutrition consultant focusing on obesity, osteoporosis and hypertension for a year. He provided tailored, one-to-one advice for the prevention or management of these conditions. Pursuing new knowledge in food science and nutrition, Travis is now in quality assurance and food safety at Dairy Farm, a leading pan-Asian retailer.


ABOUTABOUT

ABOUT PARIKRMA HUMANITY FOUNDATIONIn 2003, 165 children from marginalised families started on a new chapter in life in a small roof-top school in Rajendranagar in Bengaluru. Today, with over four schools (Jayanagar, Koramangala, Sahakarnagar and Nandhini Layout) and one junior college, Parikrma Humanity Foundation continues to offer high quality education and support to over 1,700 children from 4 orphanages and over 71 slums in the city.

Parikrma provides the same quality of education that the privileged receive and proves poor children have the ability to do as well if not better, when given an opportunity. We have the highest attendance in the country at 96% and the lowest drop-out rate at less than 1%.

Children are provided with free CBSE (excellent English medium), high quality education, three meals a day, comprehensive healthcare and family support to enable a supportive and stable home environment. Parikrma believes in complete end-to-end assistance that will help a child right from age 5 to age 25. This journey is what makes Parikrma a complete program, an effort to transform the life of a child by enabling him or her to break out of the cycle of poverty.

Parikrma focuses on the real meaning of education and influences systems, policies and processes of education at both the regional, national and global level through advocacy and proven case studies.

For more information: www.parikrmafoundation.org

ABOUT SINGAPORE INTERNATIONAL FOUNDATIONThe Singapore International Foundation makes friends for a better world.

We build enduring relationships between Singaporeans and world communities, and harness these friendships to enrich lives and effect positive change.

Our work is anchored in the belief that cross-cultural interactions provide insights that strengthen understanding. These exchanges inspire action and enable collaborations for good.

Our programmes bring people together to share ideas, skills and experiences in areas such as healthcare, education, the environment, arts and culture, as well as livelihood and business.

We do this because we believe we all can, and should, do our part to build a better world, one we envision as peaceful, inclusive and offering opportunities for all.

Find out more at www.sif.org.sg.

Singapore Volunteers of the Singapore International Foundation: Nutrition for Children Project (2014 – 2016)

• Ms Teh Chee Wen (Team Leader)• Ms Elaine Wong• Mr Teo Ding Zhong Paul• Ms Vaishali Modi • Ms Kalpana Bhaskaran• Mr Travis Lim• Mr Kenneth Chia• Mr Lim Kiat• Mr Jordan Lee Gim Chye • Mr Derrick Ong Ken Lim• Ms Jamilah Rati• Ms Bhavani Elangovan

Singapore International Foundation62 ISBN: 978-981-09-8958-3

nutrition handbook - red element healthredelementhealth.com/documents/eat healthy, live...

Documents