organicfacts--2020-05-08--A Beginner’s Guide To Sourdough Bread

A Beginner’s Guide To Sourdough Bread

The sourdough bread is often seen as the Holy Grail of bread making .
I know bakers who will not take you seriously till you ’ ve made at least one of these lovely crusty loaves .
Committed bakers will treasure their bubbling starter dearer than life , carefully nurturing it year on year .
It is no wonder then that sourdough bread is suddenly trending again .
You only need a bite of this wonderfully unique bread to understand why it is so popular and why it ’ s a love that stays for life .
Sourdough bread is @ @ @ @ @ @ @ baked bread .
It is made by the fermentation of dough using wild yeast which is present all around us .
In Flour and Breads , the author calls it a primordial form of bread leavening .
Some people believe that it originated in Egypt in 3000 BC , spreading from there to Ancient Greece and then to the Roman Empire .
The production of sourdough bread started waning after the discovery of other more reliable forms of yeast that did not need the long fermentation process .
Industrial bread making which used @ @ @ @ @ @ @ ready-packaged breads that we find today .
And yet , the popularity of sourdough bread refuses to die .
There are artisanal bakeries that have treasured their sourdough starter for decades .
What makes it unique is the absence of yeast .
Instead , it uses a live culture , known as a sourdough starter , as a leavening agent .
It also gives this crusty loaf its characteristic complex flavor .
Despite the name , it ’ s not sour .
Rather it has that perfect tanginess that can range from mild @ @ @ @ @ @ @ lovely complex flavor that can carry anything , from the comfort of a buttered toast to the lavishness of cream cheese topped with bacon .
Despite its reputation , sourdough bread is quite easy to make .
The trick lies in letting it hydrate .
This is why we let the dough rest twice .
As with any other bread , you will get better with practice .
I have discovered that making sourdough bread is the end where you may have an occasional pitfall , but it ’ s the journey that @ @ @ @ @ @ @ will develop an instinct for the flour and how it behaves .
Sourdough starter : For many people , this is the real star of the show , the ingredient that gives sourdough bread its character and magic .
You can make a sourdough starter from scratch by following our recipe here .
Alternatively , you can also check with your local bakery if they can give you some .
Many artisanal bakeries also sell the starter online .
Flour : Bakers usually prefer bread flour because of its high protein and gluten @ @ @ @ @ @ @ because these are healthier and contain more minerals .
These flours will also give your bread a nice rise .
Avoid bleached flours with chemical additives .
Water : Tap water works fine when making the dough .
But in case your tap water has a high quantity of chlorine or other chemicals , it is best to stick to filtered or purified water .
Salt : It isn ’ t one of the main ingredients and not one you will even think of , but it is pretty important in the flavoring @ @ @ @ @ @ @ as a preservative .
A sourdough bread needs slightly more salt than usual .
Proofing basket : The proofing basket gives the dough its distinct spiral lines .
No , you don ’ t have to splurge and buy a proofing basket .
The mixing bowl will do just as well for letting your dough rest .
But if you are a keen baker and see yourself doing this for the long-term , you may want to buy these distinct baskets .
The pot : Bread needs steam during baking .
Without it @ @ @ @ @ @ @ and you will get a heavy and dense loaf .
This is why a sourdough bread should be baked in a pot .
You can use a deep casserole dish , a loaf pan , or the dutch oven .
The latter is usually the pot of choice because it traps the moisture .
A common misconception about sourdough bread is that it is gluten-free or at the very least safer than commercially available yeast bread for people with gluten intolerance .
A 2010 research published in the Journal of Pediatric Gastroenterology and @ @ @ @ @ @ @ where the gluten is completely degraded , are not as toxic for people with celiac disease .
However , this claim has since been contradicted by several authorities , including subsequent research .
The website Gluten Free Watchdog tested three sourdough bread brands and found that it was not safe for people with celiac disease .
Homemade sourdough bread is definitely healthier than commercial bread .
In fact , the average bakery-bought sourdough bread is also likely to be healthier than other breads .
This is because it uses only two ingredients – @ @ @ @ @ @ @ chemical additives .
Since it can be made with many wholemeal flours , it is also a healthier alternative to white bread flour .
It is more beneficial than commercially available bread for people with diabetes .
Research published in the journal Acta Diabetologica showed sourdough-leavened bread improved postprandial glucose and insulin plasma levels .
Hence , it can benefit people with impaired glucose metabolism .

by Paromita Datta last updated -
The sourdough bread is often seen as the Holy Grail of bread making. I know bakers who will not take you seriously till you’ve made at least one of these lovely crusty loaves. Committed bakers will treasure their bubbling starter dearer than life, carefully nurturing it year on year. It is no wonder then that sourdough bread is suddenly trending again. You only need a bite of this wonderfully unique bread to understand why it is so popular and why it’s a love that stays for life.
What Is Sourdough Bread?
Sourdough bread is believed to be one of the oldest baked bread. It is made by the fermentation of dough using wild yeast which is present all around us. In Flour and Breads, the author calls it a primordial form of bread leavening. Some people believe that it originated in Egypt in 3000 BC, spreading from there to Ancient Greece and then to the Roman Empire. The production of sourdough bread started waning after the discovery of other more reliable forms of yeast that did not need the long fermentation process. Industrial bread making which used commercial yeast finally replaced it with the ready-packaged breads that we find today. [1]
And yet, the popularity of sourdough bread refuses to die. There are artisanal bakeries that have treasured their sourdough starter for decades. What makes it unique is the absence of yeast. Instead, it uses a live culture, known as a sourdough starter, as a leavening agent. It also gives this crusty loaf its characteristic complex flavor. Despite the name, it’s not sour. Rather it has that perfect tanginess that can range from mild to sharp. It’s a lovely complex flavor that can carry anything, from the comfort of a buttered toast to the lavishness of cream cheese topped with bacon.
How to Make Sourdough Bread?
Despite its reputation, sourdough bread is quite easy to make. The trick lies in letting it hydrate. This is why we let the dough rest twice. As with any other bread, you will get better with practice. I have discovered that making sourdough bread is the end where you may have an occasional pitfall, but it’s the journey that matters. Along the way, you will develop an instinct for the flour and how it behaves.
A note about ingredients and equipment:
Sourdough starter: For many people, this is the real star of the show, the ingredient that gives sourdough bread its character and magic. You can make a sourdough starter from scratch by following our recipe here. Alternatively, you can also check with your local bakery if they can give you some. Many artisanal bakeries also sell the starter online.
Flour: Bakers usually prefer bread flour because of its high protein and gluten content. Many people prefer whole-grain flours because these are healthier and contain more minerals. These flours will also give your bread a nice rise. Avoid bleached flours with chemical additives.
Water: Tap water works fine when making the dough. But in case your tap water has a high quantity of chlorine or other chemicals, it is best to stick to filtered or purified water.
Salt: It isn’t one of the main ingredients and not one you will even think of, but it is pretty important in the flavoring of the bread. It also acts as a preservative. A sourdough bread needs slightly more salt than usual.
Proofing basket: The proofing basket gives the dough its distinct spiral lines. No, you don’t have to splurge and buy a proofing basket. The mixing bowl will do just as well for letting your dough rest. But if you are a keen baker and see yourself doing this for the long-term, you may want to buy these distinct baskets.
The pot: Bread needs steam during baking. Without it, the crust will form too soon and you will get a heavy and dense loaf. This is why a sourdough bread should be baked in a pot. You can use a deep casserole dish, a loaf pan, or the dutch oven. The latter is usually the pot of choice because it traps the moisture.
Sourdough Bread Recipe The sourdough bread may take a little time, but the rewards are rich. Read the recipe carefully before beginning. 0 from 0 votes Print Pin Prep Time: 24 minutes Cook Time: 1 hour 10 minutes Total Time: 1 hour 34 minutes Servings: 2 loaves Author: Paromita Datta [2] [3] Pin Ingredients 500 gm bread flour plus, for dusting
2 1/4 tsp salt
250 ml warm water preferably filtered
2 tbsp olive oil
150 gm sourdough starter Instructions Before you want to start, make sure your starter is active. To check, drop a small teaspoon of the starter in a cup of water and if it floats, it's ready to go. Make sure all your ingredients are at room temperature. If the starter was in the fridge, you may want to take it out well in advance.
To make the sourdough, add the water, starter, and the olive oil in a large mixing bowl and whisk lightly. Add the flour and salt to this wet mix and bring everything together with a spatula. You will get a shaggy dough.
Cover the bowl with a kitchen towel or a plastic wrap and let your dough rest for at least 30 minutes. This is known as the autolyze stage when the dough absorbs the water absorbs water. The proteins and starches in the flour start to break down.
Now comes the folding stage. This is when you work the dough at regular intervals. It can also be seen as the bulk fermentation stage. To start, remove the wrap and start 'stretching and folding' the dough.
To fold the dough, grab it on one side, stretch it upwards and fold over the top. Rotate the bowl by about a quarter of a circle and repeat the action. Keep doing this till you come a full circle. Try and space out each fold about 30 minutes apart, letting the dough rest covered with a kitchen towel in between. The shaggy and wet dough will become smooth and tighten up.
After folding, let the dough rest in a warm and dry place. This will take anywhere from 3 to 12 hours. We recommend letting it rest overnight so that you have the dough ready to work in the morning. It will increase in volume by almost double or slightly less than that.
At the end of this period, prepare your workspace by lightly dusting it with flour. Take out the flour from the bowl on to your counter. Use a bench scraper to cut the dough in two or more parts, depending on how big you want your loaves.
Now start shaping each portion. Work on a non-floured surface. Take one side and fold the top towards the center. Give it a slight turn and fold another section. Keep going till you reach a full circle. Flip the dough so that the seams are now at the bottom. Using your hand, gently rotate the dough with a slight cupping action at the bottom so that you have a round-shaped loaf that has a smooth surface.
Prepare your loaf tin or dutch oven by covering the bottom with flour. Alternatively, use a parchment paper. Place the prepared dough in the bowl. Let it rest for at least an hour. You can also use a proofing basket for this step. In that case, liberally flour the basket and transfer the dough to the dutch oven/loaf tin before baking.
Before putting it in for baking, preheat the oven to 450 degrees F. Before putting the bread in for baking, make sharp slashes on its surface. You can use a sharp knife or a bread lame. I've even known a chef to use a special razor he keeps for just this purpose!
Cover the baking dish, reduce the temperature to 400 degrees, and put the bread in for baking. After 20 minutes, remove the lid and bake the bread for an additional 40-50 minutes or till it has the trademark brown crust.
Open the oven door slightly in the last 10 minutes of baking. When the bread is done, take it out of the pot using spatulas and let them cool completely. It is important that you let this cool for at least an hour.
Your lovely delicious sourdough bread is ready. Enjoy a sliced toast with butter and tea! Notes You may need more water while kneading if you are using whole grain flour, about 300-325 ml in all. Use a liberally floured cloth-lined bowl instead of the dutch oven for the second rise. Make sure that it is very liberally floured.
Is Sourdough Bread Gluten-Free?
A common misconception about sourdough bread is that it is gluten-free or at the very least safer than commercially available yeast bread for people with gluten intolerance. A 2010 research published in the Journal of Pediatric Gastroenterology and Nutrition found that sourdough wheat-baked goods, where the gluten is completely degraded, are not as toxic for people with celiac disease. However, this claim has since been contradicted by several authorities, including subsequent research. The website Gluten Free Watchdog tested three sourdough bread brands and found that it was not safe for people with celiac disease. [4] [5] [6]
Is Sourdough Bread Healthier Than Commercial Bread?
Homemade sourdough bread is definitely healthier than commercial bread. In fact, the average bakery-bought sourdough bread is also likely to be healthier than other breads. This is because it uses only two ingredients – flour and water. There are no chemical additives. Since it can be made with many wholemeal flours, it is also a healthier alternative to white bread flour.
It is more beneficial than commercially available bread for people with diabetes. Research published in the journal Acta Diabetologica showed sourdough-leavened bread improved postprandial glucose and insulin plasma levels. Hence, it can benefit people with impaired glucose metabolism. [7]


organicfacts--2020-05-09--How To Connect With Nature During A Quarantine

Quarantine days are tough on the majority of people .
Staying away from family , adjusting with a limited supply of food , and worrying about the wellbeing of loved ones are some of the key concerns .
While most of these are solvable with the help of technology , an important question still stays unanswered – how do you connect with nature while staying indoors ?
After all , fresh , clean air and chirpy birds in the park have always been helpful for your physical and mental wellbeing .
Researchers around the world have long been advocating the @ @ @ @ @ @ @ .
Dr. Jean Larson , from the University of Minnesota , has mentioned in a review that nature makes you happier and physically healthier .
A 2008 study by researchers at the University of Michigan suggests that interacting with nature is helpful for your cognitive health .
Proximity to the natural environment is also associated with lower stress levels .
So how do you reap these benefits while staying at home and staying safe ?
Here are some ideas that will help you connect with nature .
Ways to Connect with Nature During @ @ @ @ @ @ @ bring about small doses of nature to yourself when you are indoors .
Research by The National Institutes of Health suggests that genetically modified indoor plants help to purify the air in your house .
These plants also help in lowering your stress levels and improving your mood .
Simple ways like setting up indoor plants around the house can help you enjoy the green goodness most of the time .
If you are working from home , place your favorite plant on your work table .
Nature is full of beautiful and @ @ @ @ @ @ @ and plants .
Essential oils extracted from these are used in aromatherapy , such as inhaling them , applying the diluted oils onto your skin , or diffusing them for relaxation .
Studies suggest that aromatherapy helps in providing relief from the symptoms of depression , anxiety , and insomnia .
Not only that , but essential oils are also able to provide a therapeutic effect if you are suffering from fatigue and pain .
You can diffuse lavender or lemongrass essential oil occasionally to enhance your mood .
If you have time @ @ @ @ @ @ @ by using diluted frankincense or chamomile essential oil .
Opening the drapes is the easiest way to interact with the outside world .
Natural light , air , and the sound of birds have all been linked to health and wellbeing .
Research published in the Environmental Health Insights journal studied the duration of stays of patients in a hospital .
The participants were divided into two groups , one with a bed near the window and another with a bed near the door .
The results of this experiment revealed that the @ @ @ @ @ @ @ shorter stay in the hospital as compared to those who were placed near the door .
It shows that natural light does help in a faster recovery .
Another study suggested that a lack of natural light can lead to a general increase in stress levels and poor quality of sleep .
Make smaller changes like shifting your worktable near the windows to get most of the natural light .
Other elements like trees , flowers , and the overall outside world can also help to enhance your mood .
Exposure to natural @ @ @ @ @ @ @ Three researchers from the School of Biological Sciences , University of Essex , United Kingdom have emphasized the stress-relieving benefits of viewing natural scenes in their 2013 study .
Recreate natural scenes indoors .
Consider decorating your house and everyday objects with nature-based elements .
Put up a landscape wallpaper on your work computer , draw and color your favorite flowers in your journal , or surround yourself with small pockets of green and blue spaces to soothe your eyes .
If you find yourself with no natural stimuli , guided imagery is @ @ @ @ @ @ @ of nature .
Researchers have found that nature-based guided imagery helps in lowering your symptoms of anxiety .
The exercise includes picturing yourself at your favorite scene like a beach , a forest , or on a mountain .
Feel the breeze touching you .
If you want to enhance the experience , you can also play recorded sounds of waves and create a mindful experience .
If you have a fish tank at home , spend more time alongside it .
Dr. Nancy R Gee , who is a director at the @ @ @ @ @ @ @ University has headed research focussing on the effects of observing live fish on humans .
The conclusions of this study show that viewing a tank of live fish has benefits including a decrease in stress , good mood , and an increase in relaxation .

by Jinal Gangar last updated -
Quarantine days are tough on the majority of people. Staying away from family, adjusting with a limited supply of food, and worrying about the wellbeing of loved ones are some of the key concerns. While most of these are solvable with the help of technology, an important question still stays unanswered – how do you connect with nature while staying indoors? After all, fresh, clean air and chirpy birds in the park have always been helpful for your physical and mental wellbeing.
Researchers around the world have long been advocating the healing effects of nature on your health. Dr. Jean Larson, from the University of Minnesota, has mentioned in a review that nature makes you happier and physically healthier. A 2008 study by researchers at the University of Michigan suggests that interacting with nature is helpful for your cognitive health. Proximity to the natural environment is also associated with lower stress levels. So how do you reap these benefits while staying at home and staying safe? Here are some ideas that will help you connect with nature. [1] [2]
Ways to Connect with Nature During a Quarantine
There are many ways to bring about small doses of nature to yourself when you are indoors.
Indoor Plants
Research by The National Institutes of Health suggests that genetically modified indoor plants help to purify the air in your house. These plants also help in lowering your stress levels and improving your mood. [3] [4]
Simple ways like setting up indoor plants around the house can help you enjoy the green goodness most of the time. If you are working from home, place your favorite plant on your work table.
Natural Aromatherapy
Nature is full of beautiful and aromatic elements like flowers, herbs, and plants. Essential oils extracted from these are used in aromatherapy, such as inhaling them, applying the diluted oils onto your skin, or diffusing them for relaxation. Studies suggest that aromatherapy helps in providing relief from the symptoms of depression, anxiety, and insomnia. Not only that, but essential oils are also able to provide a therapeutic effect if you are suffering from fatigue and pain. [5] [6] [7] [8]
You can diffuse lavender or lemongrass essential oil occasionally to enhance your mood. If you have time, you can draw a relaxing bath by using diluted frankincense or chamomile essential oil.
Open Windows
Opening the drapes is the easiest way to interact with the outside world. Natural light, air, and the sound of birds have all been linked to health and wellbeing. Research published in the Environmental Health Insights journal studied the duration of stays of patients in a hospital. The participants were divided into two groups, one with a bed near the window and another with a bed near the door. The results of this experiment revealed that the patients located near the window had a shorter stay in the hospital as compared to those who were placed near the door. It shows that natural light does help in a faster recovery. Another study suggested that a lack of natural light can lead to a general increase in stress levels and poor quality of sleep. [9] [10]
Make smaller changes like shifting your worktable near the windows to get most of the natural light. Other elements like trees, flowers, and the overall outside world can also help to enhance your mood.
Natural Scenes
Exposure to natural scenes helps in uplifting your spirits. Three researchers from the School of Biological Sciences, University of Essex, United Kingdom have emphasized the stress-relieving benefits of viewing natural scenes in their 2013 study. [11]
Recreate natural scenes indoors. Consider decorating your house and everyday objects with nature-based elements. Put up a landscape wallpaper on your work computer, draw and color your favorite flowers in your journal, or surround yourself with small pockets of green and blue spaces to soothe your eyes.
Guided Imagery
If you find yourself with no natural stimuli, guided imagery is a helpful way to enjoy the gift of nature. Researchers have found that nature-based guided imagery helps in lowering your symptoms of anxiety. [12]
The exercise includes picturing yourself at your favorite scene like a beach, a forest, or on a mountain. Feel the breeze touching you. If you want to enhance the experience, you can also play recorded sounds of waves and create a mindful experience.
Indoor Aquarium
If you have a fish tank at home, spend more time alongside it. Dr. Nancy R Gee, who is a director at the Center for Human-Animal Interaction, Virginia Commonwealth University has headed research focussing on the effects of observing live fish on humans. The conclusions of this study show that viewing a tank of live fish has benefits including a decrease in stress, good mood, and an increase in relaxation. [13]


organicfacts--2020-05-09--The Ultimate Workplace Wellness Guide

The Ultimate Workplace Wellness Guide

Ushering wellness in the workplace is a matter of concern for employers across the globe .
The reason is the ever-increasing pile of work which takes a toll on its employees ’ well-being .
All these together not only increase health hazards but also hike up employees ’ medical costs .
As a result , there is mayhem leading to employees resigning thereafter .
Moreover , employees in unhealthy work environments also gain more weight , visit healthcare centers frequently , and have higher rates of absenteeism .
Work stress impacts their family life , mental health , and increases @ @ @ @ @ @ @ attacks .
In such a situation , workplace wellness ideas play a pivotal role in ensuring high employee engagement .
These measures establish a backbone for corporate wellness that aim towards enhancing the wellness habits of employees to keep them healthy and occupied .
To mitigate such problems , most organizations worldwide have introduced wellness programs that benefit the workforce and promote better company culture .
Having bright and healthy employees result in better productivity , lower healthcare costs , and less turnover .
Moreover , promoting health and wellness in the workplace @ @ @ @ @ @ @ ’ s a win-win here .
Workplace wellness refers to a set of programs for employees that cater to their physical , mental , emotional , and occupational well-being .
Furthermore , the major objective of work-station wellness is to make the environment supportive of healthy behaviors like clean eating , being active , managing stress , and quitting bad habits .
Implementing health and wellness in the workplace is easier said than done .
Let us look at some effective wellness tips and ideas to promote a healthy work environment .
A @ @ @ @ @ @ @ team efforts and perseverance .
Here , we have curated a comprehensive list of ideas that will get your staff members up and rollin ’ – without breaking the bank .
Everyone needs a positive force that drives them to perform to the best of their capabilities .
To cater to this , one can organize a small meditation session on Mondays .
These gatherings may help your employees discard any lazy thoughts from the previous day .
This helps them concentrate throughout the day and influences their mental health arbitrarily .
Furthermore @ @ @ @ @ @ @ to include wellness at the workplace for the entire week as well .
If feasible , offer flexible working hours to increase productivity and encourage a better work-life balance .
Helping employees to avoid annoying traffic times reduces stress and helps them utilize their hours productively instead .
According to a 2007 research in the Advances in Developing Human Resources journal , flexible work patterns are likely to benefit employees if they feel more in control over their workstation and time-table .
Provide your employees the choice to stand and correct their posture @ @ @ @ @ @ @ standing desks .
Not only does it improve your health but it also increases productivity .
A 2017 study in the International Journal of Environmental Research and Public Health suggests that a short-term standing position does not impair performance on reading comprehension and creativity tasks .
General health checkups allow employees to get a broad idea of their health status , identify any disease or risks beforehand , and discover possible concerns .
A recent study in the Journal of Occupational and Environmental Medicine suggests that effective strategies , plans , and applications @ @ @ @ @ @ @ health , safety , and well-being .
By offering timely checkups , you save your employees from avoiding long-term health concerns unknown to them yet .
If you have the means , giving on-site gym services with fitness equipment is an excellent way to promote health in the workplace .
Employees can opt for a workout through their meal break or during mid-afternoon recesses , and then resume work .
A study by Boston University suggested that physical fitness and a healthy routine reported lowering the risk of deaths from diseases , fostering @ @ @ @ @ @ @ are a gift to an organization .
As an employer , it is your responsibility to look after the employees ’ health and well-being .
Work-life balance supports the notion of prioritizing one ’ s work and personal life when necessary to avoid burnout .
Employees with zero or little work-life balance are the unhappiest and least engaged members of the team .
Instead , make work-life balance a must as a part of your business for employees ’ satisfaction and wellness .
Recommend your staff to take time off periodically .
Ensure @ @ @ @ @ @ @ outside the cubicle – and they should do the same .
A strong union between work and personal life outside work is a win-win situation for employers and employees alike .
Wellness at the workplace should not be constrained only to providing health insurance or medical checkups .
A healthy workplace involves the direct participation of employees in activities that improve their wellbeing .
Adopting a constructive wellness program plays a vital role in fostering a healthy workplace .
Furthermore , healthy and happy employees perform better yielding maximum profits .
Thus , @ @ @ @ @ @ @ crucial necessity .

by Sakina Kheriwala last updated -
Ushering wellness in the workplace is a matter of concern for employers across the globe. The reason is the ever-increasing pile of work which takes a toll on its employees’ well-being. All these together not only increase health hazards but also hike up employees’ medical costs. As a result, there is mayhem leading to employees resigning thereafter. Moreover, employees in unhealthy work environments also gain more weight, visit healthcare centers frequently, and have higher rates of absenteeism. Work stress impacts their family life, mental health, and increases the risk of chronic illnesses and heart attacks. In such a situation, workplace wellness ideas play a pivotal role in ensuring high employee engagement. These measures establish a backbone for corporate wellness that aim towards enhancing the wellness habits of employees to keep them healthy and occupied. [1]
To mitigate such problems, most organizations worldwide have introduced wellness programs that benefit the workforce and promote better company culture. Having bright and healthy employees result in better productivity, lower healthcare costs, and less turnover. Moreover, promoting health and wellness in the workplace is a cost-effective strategy, so there’s a win-win here.
What is Workplace Wellness?
Workplace wellness refers to a set of programs for employees that cater to their physical, mental, emotional, and occupational well-being. Furthermore, the major objective of work-station wellness is to make the environment supportive of healthy behaviors like clean eating, being active, managing stress, and quitting bad habits.
Implementing health and wellness in the workplace is easier said than done. Let us look at some effective wellness tips and ideas to promote a healthy work environment.
Workplace Wellness Programs
A healthy workplace functions at the expense of team efforts and perseverance. Here, we have curated a comprehensive list of ideas that will get your staff members up and rollin’ – without breaking the bank.
Conduct Weekly Meditation Sessions
Everyone needs a positive force that drives them to perform to the best of their capabilities. To cater to this, one can organize a small meditation session on Mondays. These gatherings may help your employees discard any lazy thoughts from the previous day. This helps them concentrate throughout the day and influences their mental health arbitrarily. Furthermore, you can highlight several other ways to include wellness at the workplace for the entire week as well.
Offer Flexible Working Hours
If feasible, offer flexible working hours to increase productivity and encourage a better work-life balance. Helping employees to avoid annoying traffic times reduces stress and helps them utilize their hours productively instead. According to a 2007 research in the Advances in Developing Human Resources journal, flexible work patterns are likely to benefit employees if they feel more in control over their workstation and time-table. [2]
Install Standing Desks
Provide your employees the choice to stand and correct their posture (also core strength) by using standing desks. Not only does it improve your health but it also increases productivity. A 2017 study in the International Journal of Environmental Research and Public Health suggests that a short-term standing position does not impair performance on reading comprehension and creativity tasks. [3]
Conduct Timely Health Checkups
General health checkups allow employees to get a broad idea of their health status, identify any disease or risks beforehand, and discover possible concerns. A recent study in the Journal of Occupational and Environmental Medicine suggests that effective strategies, plans, and applications contribute to the worker’s overall health, safety, and well-being. By offering timely checkups, you save your employees from avoiding long-term health concerns unknown to them yet. [4]
Build an On-site Fitness Hub
If you have the means, giving on-site gym services with fitness equipment is an excellent way to promote health in the workplace. Employees can opt for a workout through their meal break or during mid-afternoon recesses, and then resume work. A study by Boston University suggested that physical fitness and a healthy routine reported lowering the risk of deaths from diseases, fostering healthy joints and muscles. [5]
Promote Work-life Balance
Diligent employees are a gift to an organization. As an employer, it is your responsibility to look after the employees’ health and well-being. Work-life balance supports the notion of prioritizing one’s work and personal life when necessary to avoid burnout. Employees with zero or little work-life balance are the unhappiest and least engaged members of the team.
Instead, make work-life balance a must as a part of your business for employees’ satisfaction and wellness. Recommend your staff to take time off periodically. Ensure your employees that you value their lives outside the cubicle – and they should do the same. A strong union between work and personal life outside work is a win-win situation for employers and employees alike. [6]
Wellness at the workplace should not be constrained only to providing health insurance or medical checkups. A healthy workplace involves the direct participation of employees in activities that improve their wellbeing. Adopting a constructive wellness program plays a vital role in fostering a healthy workplace. Furthermore, healthy and happy employees perform better yielding maximum profits. Thus, effective wellness programs have now become a crucial necessity.


organicfacts--2020-05-10--Cherry Tomato: Nutrition & 10 Easy Recipe Ideas

The cherry tomato that you add to almost every salad has a more contentious history than you may realize .
This cute little fruit has had multiple claimants and has traveled the world in its quest to be the salad topper .
It is a story that features scientific endeavor , enterprising marketers , and even a nation ’ s effort to establish itself !
Beyond the story , it is full of nutritional value .
Eaten both raw and cooked , it is bursting with flavor .
These tomatoes are delicious , sweeter than the usual Roma tomatoes .
@ @ @ @ @ @ @ including antioxidants like phenolic compounds and carotenoids .
The ‘ cherry ’ in the cherry tomato is a reference for the size of this fruit .
They are the smallest among different types of tomatoes .
Mostly found red in color , you can also get yellow , orange , and golden cherry tomatoes .
It has a sweet concentrated flavor that is delicious both cooked and raw .
Interestingly , the first cultivated tomatoes were cherry-sized , though not as widespread in use .
The larger tomatoes made their mark in the @ @ @ @ @ @ @ the most popular fruits worldwide , often mistaken as a vegetable .
The cherry-sized version made its mark much later in the story .
The larger tomatoes dominated supermarket aisles till even two decades ago , till suddenly , we started seeing these perfectly cheerful smaller versions .
What seemed exotic bite-sized treat was so popular that it soon became a family staple across the Western world .
And therein lies the interesting history of the cherry tomatoes .
The Smithsonian magazine termed its origin a ‘ contentious ’ history .
Gastropod , @ @ @ @ @ @ @ ’ of food explored its ‘ invention ’ .
Its very origins have been a matter of debate .
It first appeared in an encyclopedia published in 1623 named Pinax Theatri Botanici .
Many trace its origins to South America where tomatoes come from .
Since then there have been other claimants .
The Santorini cherry tomatoes or Tomataki santorinis was accorded a Protected Designation of Origin by the EU , which makes them unique to the location , just like champagne is to the French countryside of the same name .
But @ @ @ @ @ @ @ Israel , which for a decade maintained that it had invented the cherry tomato .
In fact , at one point it was linked to this fledgling nation ’ s self-image .
The ‘ invention ’ of the tomato was meant to build the nation ’ s identity and improve its image worldwide , claimed an article in the journal Gastronomica .
Turns out , that this is actually half-right .
While they may not have invented it , the Israelis were part of the globalization and marketing of the cherry tomato .
@ @ @ @ @ @ @ commerce that led to its popularity .
In the 1970s the British chain Marks & Spencer were looking for tomatoes that would be supermarket-aisle friendly and still taste good .
They reached out to local growers and Israeli scientists for the most shelf-stable variety .
And voila , a star was born .
It soon traveled across the pond and became just as popular .
The evolution of the cherry tomato does not end here .
Importantly , cultivators , farmers , and scientists are still working across the globe to refine this @ @ @ @ @ @ @ rich in nutritive value .
As per the USDA , 100 gm or half a cup of cherry tomato ( branded ) in tomato puree contains : Cherry tomatoes are also rich in antioxidants , mainly carotenoids , phenolic compounds , ascorbic acid , and alpha-tocopherol .
To get its full benefits , always make sure that the tomatoes are fully ripe .
A study published in the Journal of Agriculture and Food Chemistry found that these tomatoes showed the highest level of carotenoids and antioxidant activity when harvested at full ripeness .
@ @ @ @ @ @ @ ones though .
The antioxidant activity also seems to significantly decline in later stages of ripeness .
There is more to the cherry tomato than a salad .
It is delicious , whether cooked , roasted , grilled , or eaten raw .
Here are just a few ideas on what you can do with a packet of these tomatoes : Burst cherry tomatoes with pasta : Saute the tomatoes with a bit of garlic in olive oil till they burst and the juices mingle in a silky sauce .
Serve with pasta @ @ @ @ @ @ @ up with any noodles and a dash of chili oil .
Traybake with chicken/fish and basil : Keep the tomatoes on the vine and arrange on a baking tin with basil , and chicken breasts or fish .
Drizzle over some olive oil , add seasoning of your choice , and bake it in the oven .
Dinner ’ s a matter of minutes !
Tomato tart : This is a delicious tart bursting with flavor .
On a tart base , add in cherry tomatoes tossed in olive oil , basil , @ @ @ @ @ @ @ tomatoes if you can find them .
This is best made when tomatoes are in season .
Pizza topping : Pile them on a pizza base along with cheese and any other topping of your choice .
Seafood stew : Let the cherry tomatoes simmer in a pot with seasoning and add the seafood .
There are endless variations you can get here by using different seasonings , from sambal to herbs like thyme .
Chickpea/lentil stew : We ’ ve been making chickpea or lentil stews with canned tomatoes .
Now try @ @ @ @ @ @ @ .
These little jewels are bursting in flavor when used in dense stews .
Grilled shrimp : Grill the tomatoes along with shrimp and other veggies of your choice .
This simple refreshing salad packs a punch .
Frittata : The perfect supper , a frittata is a flexible dish that can take in any ingredient .
Cherry tomatoes give the omelet a juicy flavor that goes perfectly with a dash of pepper .
Charred cherry tomatoes with lamb chops : Keep the tomatoes on the vine and grill them till the skin @ @ @ @ @ @ @ just start to burst .
Toss them with a balsamic glaze and serve with juicy lamb chops .
Salads : Finally , we come to the salads .
Cherry tomatoes are perfect when used in salads because they are sweeter and more flavorful than the bigger versions .
The size of the tomato is also perfect .
Cut in two , it makes for just the right-sized morsel .
You can add it to almost any salad of your choice , whether it is a spring salad , a Panzanella , Nicoise , @ @ @ @ @ @ @ you like to eat your cherry tomatoes , whether in a stew , with roast , in a salad , or just as they are .
Drop us a comment below and share your recipe .

by Paromita Datta last updated - ✓ Evidence Based
The cherry tomato that you add to almost every salad has a more contentious history than you may realize. This cute little fruit has had multiple claimants and has traveled the world in its quest to be the salad topper. It is a story that features scientific endeavor, enterprising marketers, and even a nation’s effort to establish itself! Beyond the story, it is full of nutritional value. Eaten both raw and cooked, it is bursting with flavor.
These tomatoes are delicious, sweeter than the usual Roma tomatoes. They are full of nutritive value, including antioxidants like phenolic compounds and carotenoids.
What is a Cherry Tomato?
The ‘cherry’ in the cherry tomato is a reference for the size of this fruit. These are the smallest among different types of tomatoes. Mostly found red in color, you can also get yellow, orange, and golden cherry tomatoes. They have a sweet concentrated flavor that is delicious both cooked and raw. Interestingly, the first cultivated tomatoes were cherry-sized, though not as widespread in use. The larger tomatoes made their mark in the culinary world, fast becoming one of the most popular fruits worldwide, often mistaken as a vegetable. The cherry-sized version made its mark much later in the story.
A Contentious History
The larger tomatoes dominated supermarket aisles till even two decades ago, till suddenly, we started seeing these perfectly cheerful smaller versions. What seemed exotic bite-sized treat was so popular that it soon became a family staple across the Western world. And therein lies the interesting history of the cherry tomatoes. The Smithsonian magazine termed its origin a ‘contentious’ history. Gastropod, a podcast on ‘science and history’ of food explored its ‘invention’. [1] [2]
Its very origins have been a matter of debate. It first appeared in an encyclopedia published in 1623 named Pinax Theatri Botanici. Many trace its origins to South America where tomatoes come from. Since then there have been other claimants. The Santorini cherry tomatoes or Tomataki santorinis was accorded a Protected Designation of Origin by the EU, which makes them unique to the location, just like champagne is to the French countryside of the same name. [3] [4]
But a more serious claim was made by Israel, which for a decade maintained that it had invented the cherry tomato. In fact, at one point it was linked to this fledgling nation’s self-image. The ‘invention’ of the tomato was meant to build the nation’s identity and improve its image worldwide, claimed an article in the journal Gastronomica. Turns out, that this is actually half-right. While they may not have invented it, the Israelis were part of the globalization and marketing of the cherry tomato. [5]
It was, of course, pure commerce that led to its popularity. In the 1970s the British chain Marks & Spencer were looking for tomatoes that would be supermarket-aisle friendly and still taste good. They reached out to local growers and Israeli scientists for the most shelf-stable variety. And voila, a star was born. It soon traveled across the pond and became just as popular. The evolution of the cherry tomato does not end here. Importantly, cultivators, farmers, and scientists are still working across the globe to refine this juicy little bite.
Nutrition
Cherry tomatoes are rich in nutritive value. As per the USDA, 100 gm or half a cup of cherry tomato (branded) in tomato puree contains : [6]
Vitamin C: 9 mg
Vitamin A: 500 IU
Sugars: 3 g
Fiber: 2 g
Carbohydrate: 4 g
Protein 1 g
Energy: 22 kcal
Cherry tomatoes are also rich in antioxidants, mainly carotenoids, phenolic compounds, ascorbic acid, and alpha-tocopherol. To get its full benefits, always make sure that the tomatoes are fully ripe. A study published in the Journal of Agriculture and Food Chemistry found that these tomatoes showed the highest level of carotenoids and antioxidant activity when harvested at full ripeness. Do make sure to avoid the over-ripe ones though. The antioxidant activity also seems to significantly decline in later stages of ripeness. [7]
Recipe Ideas with Cherry Tomatoes
There is more to the cherry tomato than a salad. It is delicious, whether cooked, roasted, grilled, or eaten raw. Here are just a few ideas on what you can do with a packet of these tomatoes:
Burst cherry tomatoes with pasta: Saute the tomatoes with a bit of garlic in olive oil till they burst and the juices mingle in a silky sauce. Serve with pasta and parmesan. You can switch it up with any noodles and a dash of chili oil.
Traybake with chicken/fish and basil: Keep the tomatoes on the vine and arrange on a baking tin with basil, and chicken breasts or fish. Drizzle over some olive oil, add seasoning of your choice, and bake it in the oven. Dinner’s a matter of minutes!
Tomato tart: This is a delicious tart bursting with flavor. On a tart base, add in cherry tomatoes tossed in olive oil, basil, and mozzarella cheese. Include different-colored cherry tomatoes if you can find them. This is best made when tomatoes are in season.
Pizza topping: Pile them on a pizza base along with cheese and any other topping of your choice.
Seafood stew: Let the cherry tomatoes simmer in a pot with seasoning and add the seafood. There are endless variations you can get here by using different seasonings, from sambal to herbs like thyme.
Chickpea/lentil stew: We’ve been making chickpea or lentil stews with canned tomatoes. Now try substituting half the amount with cherry tomatoes. These little jewels are bursting in flavor when used in dense stews.
Grilled shrimp: Grill the tomatoes along with shrimp and other veggies of your choice. This simple refreshing salad packs a punch.
Frittata: The perfect supper, a frittata is a flexible dish that can take in any ingredient. Cherry tomatoes give the omelet a juicy flavor that goes perfectly with a dash of pepper.
Charred cherry tomatoes with lamb chops: Keep the tomatoes on the vine and grill them till the skin gets wrinkled and charred. Some would just start to burst. Toss them with a balsamic glaze and serve with juicy lamb chops.
Salads: Finally, we come to the salads. Cherry tomatoes are perfect when used in salads because they are sweeter and more flavorful than the bigger versions. The size of the tomato is also perfect. Cut in two, it makes for just the right-sized morsel. You can add it to almost any salad of your choice, whether it is a spring salad, a Panzanella, Nicoise, or a Caprese.
Tell us how you like to eat your cherry tomatoes, whether in a stew, with roast, in a salad, or just as they are. Drop us a comment below and share your recipe.


organicfacts--2020-05-11--Vitamin C For Colds: Does It Really Work

How often have you been recommended vitamin C as a natural remedy to treat a cold by family members and friends ?
Vitamin C is often touted as the go-to vitamin to avoid a cold and to boost immunity .
Orange juice , grapefruit juice , lemon juice , and vitamin C pills are the favored ways of getting the dosage for the prevention and treatment of colds .
But is vitamin C for colds an effective treatment or is it just a handed-down home remedy ?
Let ’ s find out .
Vitamin C For Colds : Does It @ @ @ @ @ @ @ as a remedy for cold got popular in the 1970s .
This was mainly due to a book written by Linus Carl Pauling , an American chemist and peace activist who won a Nobel Prize for chemistry and another for his opposition to weapons of mass destruction .
Pauling wrote a book titled “ Vitamin C and the common cold ” which he suggested , after a statistical analysis of four double-blind studies , that particular dosages of vitamin C could prevent the onset of a cold as well as ease the cold @ @ @ @ @ @ @ excerpt from the book , published on the Harvard Health website , reveals Pauling ’ s dosage suggestions .
• For many people , Pauling suggested 1000-2000 mg per day as the optimum rate of ingestion .
• Some people need only 250 mg of vitamin C , or acid , per day to prevent the common cold .
• He also felt that certain people may require large amounts like 5000 mg per day .
On page 86 of the book , Pauling also suggested carrying 500 mg tablets of ascorbic acid @ @ @ @ @ @ @ people should take one or two 500 mg tablets at the first sign of a cold developing including symptoms like scratchy throat , presence of mucus in the nose , or muscle pain .
However , these findings turned out to be controversial as several studies conducted after Pauling ’ s book showed that vitamin C did not prevent the onset of a cold .
Also , the dosages recommended by him were very high – comparatively , the Recommended Dietary Allowance ( RDA ) for vitamin C is 75 mg for women @ @ @ @ @ @ @ most promising report in favor of vitamin C after Pauling ’ s vitamin C for cold hypotheses was published in The Cochrane Database of Systematic Reviews in 2013 .
The lead researchers reviewed 29 studies involving 11,306 participants including marathon runners , skiers , soldiers , children , and adults .
The findings of the research were : • Routine vitamin C supplementation does not reduce the incidence of colds .
• However , vitamin C may be useful to boost immunity in people exposed to brief periods of severe physical exercise .
@ @ @ @ @ @ @ duration and severity of the common cold in adults and children .
• In adults , the duration of colds lessened by an average of 8 percent .
• In children , the duration of a cold reduced by an average of 14 percent .
• In children , 1000 to 2000 mg/day vitamin C shortened colds by 18 percent .
FAQs on Vitamin C For Colds Does vitamin C help colds go away ?
As shown in studies , vitamin C helps reduce the duration and severity of colds .
Research shows @ @ @ @ @ @ @ infection and in turn , affect the immunity levels .
So it is beneficial to supplement your diet with adequate vitamin C. Doctors say that taking five servings of fruits and vegetables per day will ensure the recommended vitamin C levels for the body .
Do vitamin C and zinc prevent colds ?
According to a 2012 study published in The Journal of International Medical Research , researchers checked the effect of administering a combination of 1000 mg vitamin C along with 10 mg zinc in people who were suffering from a common @ @ @ @ @ @ @ of a runny nose were eased and it was well tolerated by the participants .
However , there is no evidence as yet to prove that the combination of vitamin C and zinc can prevent colds .

by Raksha Hegde last updated - ✓ Evidence Based
How often have you been recommended vitamin C as a natural remedy to treat a cold by family members and friends? Vitamin C is often touted as the go-to vitamin to avoid a cold and to boost immunity. Orange juice, grapefruit juice, lemon juice, and vitamin C pills are the favored ways of getting the dosage for the prevention and treatment of colds. But is vitamin C for colds an effective treatment or is it just a handed-down home remedy? Let’s find out.
Vitamin C For Colds: Does It Really Work?
The vitamin C theory as a remedy for cold got popular in the 1970s. This was mainly due to a book written by Linus Carl Pauling, an American chemist and peace activist who won a Nobel Prize for chemistry and another for his opposition to weapons of mass destruction. Pauling wrote a book titled “Vitamin C and the common cold” which he suggested, after a statistical analysis of four double-blind studies, that particular dosages of vitamin C could prevent the onset of a cold as well as ease the cold if you already have it. An excerpt from the book, published on the Harvard Health website, reveals Pauling’s dosage suggestions. [1] [2]
For many people, Pauling suggested 1000-2000 mg per day as the optimum rate of ingestion.
Some people need only 250 mg of vitamin C, or ascorbic acid, per day to prevent the common cold.
He also felt that certain people may require large amounts like 5000 mg per day.
On page 86 of the book, Pauling also suggested carrying 500 mg tablets of ascorbic acid all the time. He felt that people should take one or two 500 mg tablets at the first sign of a cold developing including symptoms like scratchy throat, presence of mucus in the nose, or muscle pain.
However, these findings turned out to be controversial as several studies conducted after Pauling’s book showed that vitamin C did not prevent the onset of a cold. Also, the dosages recommended by him were very high – comparatively, the Recommended Dietary Allowance (RDA) for vitamin C is 75 mg for women and 90 mg for men. [3] [4] [5]
The most promising report in favor of vitamin C after Pauling’s vitamin C for cold hypotheses was published in The Cochrane Database of Systematic Reviews in 2013. The lead researchers reviewed 29 studies involving 11,306 participants including marathon runners, skiers, soldiers, children, and adults. The findings of the research were: [6]
Routine vitamin C supplementation does not reduce the incidence of colds.
However, vitamin C may be useful to boost immunity in people exposed to brief periods of severe physical exercise.
Vitamin C may help reduce the duration and severity of the common cold in adults and children.
In adults, the duration of colds lessened by an average of 8 percent.
In children, the duration of a cold reduced by an average of 14 percent.
In children, 1000 to 2000 mg/day vitamin C shortened colds by 18 percent.
FAQs on Vitamin C For Colds
Does vitamin C help colds go away?
As shown in studies, vitamin C helps reduce the duration and severity of colds. Research shows that vitamin C levels get depleted during infection and in turn, affect the immunity levels. So it is beneficial to supplement your diet with adequate vitamin C. Doctors say that taking five servings of fruits and vegetables per day will ensure the recommended vitamin C levels for the body. [7]
Do vitamin C and zinc prevent colds?
According to a 2012 study published in The Journal of International Medical Research, researchers checked the effect of administering a combination of 1000 mg vitamin C along with 10 mg zinc in people who were suffering from a common cold. They found that the symptoms of a runny nose were eased and it was well tolerated by the participants. However, there is no evidence as yet to prove that the combination of vitamin C and zinc can prevent colds. [8]


organicfacts--2020-05-12--Are Lentils Good For You

Are Lentils Good For You

In a world full of fruits , vegetables , cereals , meat , poultry , and dairy , where do lentils stand ?
Do they deserve to be made an essential part of our diet or should we let them stay in their dungeon of darkness forever ?
Well , before we come to any conclusions , let ’ s talk a little about what are lentils .
Belonging to the legume family , lentils are an annual plant producing edible seeds shaped like lenses .
These plants are usually around 16 inches tall , carrying pods containing seeds that @ @ @ @ @ @ @ a significant part of the Indian diet , where they are famously called ‘ dal ’ , which is eaten with Indian flatbread ( chapati ) or rice .
The reason why they are so extensively eaten in the Indian subcontinent can be attributed to their nutrient content .
In a diet dominantly vegetarian , lentils add to the protein , iron , phosphorus , and potassium content among other things , as per the USDA .
Having talked about what lentils are , in this article , we majorly discuss the health @ @ @ @ @ @ @ add lentils to our diet .
So let ’ s dive in .
Are Lentils Good For You ?
Lentils have an amazing list of health benefits due to their rich polyphenol and antioxidant content .
They help fight obesity , improve heart health , reduce the risk of cancer , and more .
Let us take a detailed look at them below .
Lentils are a great source of polyphenols , as per a study published in the Journal of Agriculture and Food Chemistry .
Polyphenols are known for various health benefits @ @ @ @ @ @ @ antioxidant-rich , antibacterial , anti-fungal , antiviral , and anti-inflammatory among other things .
When compared to chickpeas , soybeans , and other legumes , lentils have shown to have the highest antioxidant capacity of all .
It is also shown to have a greater antioxidant capacity than various fruits and vegetables , as per a research published in the International Journal of Molecular Sciences .
Lentils , rich in polyphenols , help in reducing blood pressure and prevent the risk of cardiovascular diseases .
They also reduce the risk of hypertension and @ @ @ @ @ @ @ antihyperlipidemic , anti-cholesterolemic , and cardioprotective effects on the body , as per a study published in 2014 .
Studies suggest that regular consumption of lentils in a diet can help improve cardiovascular health .
As per a study published in the British Journal of Nutrition , eating lentils with pizza , pasta or any sauce helps in reducing food intake and body weight .
Various researches have shown an inverse relationship between the consumption of lentils and obesity .
Lentils have also shown to reduce postprandial glucose and fat , which are @ @ @ @ @ @ @ towards obesity .
As per a study published in the journal Food Chemistry , lentils help in the prevention and management of diabetes by improving blood glucose and lipid metabolism in the body .
Regular consumption of cooked lentils by diabetic patients controls fasting blood sugar , glycemic index , and starch digestibility , all of which help reduce diabetes-related complications .
As per a study published in the International Journal of Cancer , lentils are known to reduce the incidence of colon , breast , liver , and thyroid cancer .
According @ @ @ @ @ @ @ Research journal lentils ’ rich polyphenolic content prevents carcinogens through chemo-preventive activities .
On the other hand , the presence of lectins in lentils are also shown to have anti-cancer properties , as they inhibit the growth of tumors .
Ways To Add Lentils To Your Diet There are many different and innovative ways you can add lentils to your diet , as mentioned in detail below .
• You can add boiled lentils to your leafy green salad for a dose of protein and nutritive goodness .
• Try mixing cooked and @ @ @ @ @ @ @ red onions with a dressing of your choice .
You can top it off with herbs like mint , parsley , or oregano .
• You can also add cooked lentils to tacos or quesadillas along with your other usual fillings .
• You can try the delicious Indian recipes with lentils , which include tadka dal , khichdi , and yellow mung dal among others .
• You can also try our amazing lentil soup recipe , as given below .
Lentils are safe to consume as long as you do not @ @ @ @ @ @ @ .
The only point of concern can be about their fiber content , which when taken in excess can cause bloating , gas , and cramping in the stomach .
So make sure to have lentils in moderation whenever you plan to have them .

by Vanya Sharma last updated -
In a world full of fruits, vegetables, cereals, meat, poultry, and dairy, where do lentils stand? Do they deserve to be made an essential part of our diet or should we let them stay in their dungeon of darkness forever? Well, before we come to any conclusions, let’s talk a little about what are lentils.
Belonging to the legume family, lentils are an annual plant producing edible seeds shaped like lenses. These plants are usually around 16 inches tall, carrying pods containing seeds that we come to consume. They constitute a significant part of the Indian diet, where they are famously called ‘dal’, which is eaten with Indian flatbread (chapati) or rice. The reason why they are so extensively eaten in the Indian subcontinent can be attributed to their nutrient content. In a diet dominantly vegetarian, lentils add to the protein, iron, phosphorus, and potassium content among other things, as per the USDA. [1] Having talked about what lentils are, in this article, we majorly discuss the health benefits, nutrition, and ways to add them to our diet. So let’s dive in.
Are Lentils Good For You?
Lentils have an amazing list of health benefits due to their rich polyphenol and antioxidant content. They help fight obesity, improve heart health, reduce the risk of cancer, and more. Let us take a detailed look at them below.
Rich in Polyphenols
Lentils are a great source of polyphenols, as per a study published in the Journal of Agriculture and Food Chemistry. Polyphenols are known for various health benefits associated with them as they make lentils antioxidant-rich, antibacterial, anti-fungal, antiviral, and anti-inflammatory among other things. [2]
Antioxidant Capacity
When compared to chickpeas, soybeans, and other legumes, lentils have shown to have the highest antioxidant capacity of all. It is also shown to have a greater antioxidant capacity than various fruits and vegetables, as per a research published in the International Journal of Molecular Sciences. [3]
Improve Heart Health
Lentils, rich in polyphenols, help in reducing blood pressure and prevent the risk of cardiovascular diseases. They also reduce the risk of hypertension and coronary artery diseases, due to their antihyperlipidemic, anti-cholesterolemic, and cardioprotective effects on the body, as per a study published in 2014. Studies suggest that regular consumption of lentils in a diet can help improve cardiovascular health. [4]
Fight Obesity
As per a study published in the British Journal of Nutrition, [5]eating lentils with pizza, pasta or any sauce helps in reducing food intake and body weight. Various researches have shown an inverse relationship between the consumption of lentils and obesity. They have also shown to reduce postprandial glucose and fat, which are both significant in the control and fight towards obesity.
Prevent Diabetes
As per a study published in the journal Food Chemistry, [6]lentils help in the prevention and management of diabetes by improving blood glucose and lipid metabolism in the body. Regular consumption of cooked lentils by diabetic patients controls fasting blood sugar, glycemic index, and starch digestibility, all of which help reduce diabetes-related complications. [7]
Anti-cancer Potential
As per a study published in the International Journal of Cancer [8], lentils are known to reduce the incidence of colon, breast, liver, and thyroid cancer. According to another study published in the Nutrition Research journal lentils’ rich polyphenolic content prevents carcinogens through chemo-preventive activities. On the other hand, the presence of lectins in them are also shown to have anti-cancer properties, as they inhibit the growth of tumors. [9]
Ways To Add Lentils To Your Diet
There are many different and innovative ways you can add lentils to your diet, as mentioned in detail below.
You can add boiled lentils to your leafy green salad for a dose of protein and nutritive goodness.
Try mixing cooked and sauteed lentils with chopped bell pepper and red onions with a dressing of your choice. You can top it off with herbs like mint, parsley, or oregano.
You can also add cooked lentils to tacos or quesadillas along with your other usual fillings.
You can try the delicious Indian recipes with lentils, which include tadka dal, khichdi, and yellow mung dal among others.
You can also try our amazing lentil soup recipe, as given below.
Simple & Healthy Lentil Soup Recipe The healthiest way to add the phytochemical-rich lentils to your diet is through the delicious lentil soup. Let us take a look at how to make it. 3.15 from 7 votes Print Pin [10] [11] Pin Ingredients 2 tbsp olive oil
2 tsp salt
1 pound lentils rinsed
1 cup onion finely chopped
1/2 cup celery
1 cup tomatoes chopped
1/2 cup carrot chopped
2 quarts chicken or vegetable broth
1/2 tsp coriander ground
1/2 tsp cumin ground
1/2 tsp black pepper ground Instructions The first thing you need to do is put olive oil in a 6-quart Dutch oven over medium heat.
Once the oil is hot, add onions, carrots, celery, and salt to it and let is sweat till the onions become translucent. This should take about 6-7 minutes. Now, add tomatoes to the mix and stir for two minutes.
The moment your mixture starts becoming thick, add lentils, broth, coriander, cumin, and black pepper to it. At this point, you can increase the heat to high to bring the lentils to a boil.
Once, the lentils have been boiled, reduce the heat to low and let it cook on simmer, till you see the lentils become soft. This should take approximately half an hour to 40 minutes.
All you need to do now is use a hand blender to puree the lentils as per your preference and then serve hot. Notes You can skip past the blending step if you do not mind the thickness of lentils. You can also have it with rice or bread if you are having only soup for a meal, it will make the experience more wholesome. Try adding fresh coriander to your lentil soup recipe for an additional taste.
Word of Caution
Lentils are safe to consume as long as you do not have an allergy to any of them. The only point of concern can be about their fiber content, which when taken in excess can cause bloating, gas, and cramping in the stomach. So make sure to have lentils in moderation whenever you plan to have them.


organicfacts--2020-05-13--Does Green Juice Help In Weight Loss

Does Green Juice Help In Weight Loss

The green juice revolution has been glamourized by several celebrations over the past few years , including detox-proponent Gwyneth Paltrow , Demi Moore , Madonna , Jennifer Lopez , Blake Lively , and many others .
They swear by the fact that this miracle juice can help make you radiant , help you digest food faster , and flush out the toxins from the body .
Cheerleaders of the green juice campaign also say that the juice helps return the body to a more alkaline state and in turn , helping the body reverse the aging process .
However , @ @ @ @ @ @ @ seems to come with the green juice – that it could help you lose weight .
So , does green juice help you shed the pounds ?
Let ’ s find out what research studies say about green juices and weight loss .
Does Green Juice Help In Weight Loss ?
Green juice may help you lose weight in the short term .
But the ingredients in the juice makes a difference .
Green juice is usually made with raw green leafy vegetables or herbs such as kale , collard greens , chard @ @ @ @ @ @ @ stalks .
A simple juice is made in a juicer or a blender with water and sometimes , seasoned with salt , ginger , and/or lemon juice .
You also get packaged green juice powder for convenience so that you don ’ t have to cut , clean , and prep the vegetables for the juice .
According to a 2017 study by researchers from the University of California , a 3-day juice intervention helped people lose weight of an average of 1.5 kg and this effect remained stable for two weeks .
@ @ @ @ @ @ @ of the individuals also decreased and stayed stable for the same span of time .
The study was conducted with a small sample size of 25 healthy people who consumed 6 bottles of juice daily as part of the juice cleansing program .
The juices included mixtures of greens , roots , citrus , lemon , cayenne , and vanilla almond .
The green juice was a blend of apple , cucumber , celery , romaine lettuce , lemon , and a limited amount ( < 2 % ) of spinach , kale @ @ @ @ @ @ @ concluded that weight loss mainly occurred due to a change in the type of gut bacteria due to the consumption of raw juices .
However , the sample study is small , and larger clinical trials are required to better understand the impact of green juices on weight loss .
Green smoothies , unlike green juices , have additional ingredients added to them like mango , coconut water , green apples , bananas , berries , and yogurt to give it a thicker consistency .
They are higher in calories than green juice @ @ @ @ @ @ @ a power breakfast .
According to a post on the T. Colin Campbell Centre for Nutrition Studies , green smoothies contain a lot of sugar as compared to the nutrients in it .
It may cause blood sugar spikes and could be harmful to people who are trying to lose weight , have diabetes , or have a high level of triglycerides .
So while green juices may help you lose weight , green smoothies are not as good an option .
Is green juice really good for you ?
Ideally , it @ @ @ @ @ @ @ five servings of fruits and vegetables without having to juice it as a lot of nutritional goodness such as fiber is lost in juicing .
The American Heart Association says that one serving of 100 percent fruit or vegetable juice can be considered as one of the daily recommended servings .
However , make sure the juice is 100 percent juice ( or juice and water ) and watch out for calories , added sugars , or sodium .
What is the best green juice & can I drink green juice every day @ @ @ @ @ @ @ components – some can help you lower blood pressure and yet others , can help you cleanse the liver .
It is best to have a green juice based on your doctor ’ s or nutritionist ’ s recommendation if you are planning to have it regularly .
A registered dietician and nutritionist can also recommend the best green juice for weight loss .
Regular green juice consumption can cause drug interactions if you are on medications .
It can also set you up for prediabetes risk or cause blood sugar spikes .

by Raksha Hegde last updated -
The green juice revolution has been glamourized by several celebrations over the past few years, including detox-proponent Gwyneth Paltrow, Demi Moore, Madonna, Jennifer Lopez, Blake Lively, and many others. They swear by the fact that this miracle juice can help make you radiant, help you digest food faster, and flush out the toxins from the body. Cheerleaders of the green juice campaign also say that the juice helps return the body to a more alkaline state and in turn, helping the body reverse the aging process. However, there is also an underlying message that seems to come with the green juice – that it could help you lose weight. So, does green juice help you shed the pounds? Let’s find out what research studies say about green juices and weight loss.
Does Green Juice Help In Weight Loss?
Green juice may help you lose weight in the short term. But the ingredients in the juice makes a difference. Green juice is usually made with raw green leafy vegetables or herbs such as kale, collard greens, chard, spinach, parsley, or celery stalks. A simple juice is made in a juicer or a blender with water and sometimes, seasoned with salt, ginger, and/or lemon juice. You also get packaged green juice powder for convenience so that you don’t have to cut, clean, and prep the vegetables for the juice.
According to a 2017 study by researchers from the University of California, a 3-day juice intervention helped people lose weight of an average of 1.5 kg and this effect remained stable for two weeks. The Body Mass Index (BMI) of the individuals also decreased and stayed stable for the same span of time. The study was conducted with a small sample size of 25 healthy people who consumed 6 bottles of juice daily as part of the juice cleansing program. The juices included mixtures of greens, roots, citrus, lemon, cayenne, and vanilla almond. The green juice was a blend of apple, cucumber, celery, romaine lettuce, lemon, and a limited amount (<2%) of spinach, kale, and parsley. The study also concluded that weight loss mainly occurred due to a change in the type of gut bacteria due to the consumption of raw juices. However, the sample study is small, and larger clinical trials are required to better understand the impact of green juices on weight loss. [1]
Green Juices Vs Green Smoothies
Green smoothies, unlike green juices, have additional ingredients added to them like mango, coconut water, green apples, bananas, berries, and yogurt to give them a thicker consistency. They are higher in calories than green juice and are usually had as part of a power breakfast. According to a post on the T. Colin Campbell Centre for Nutrition Studies, green smoothies contain a lot of sugar as compared to the nutrients in it. It may cause blood sugar spikes and could be harmful to people who are trying to lose weight, have diabetes, or have a high level of triglycerides. So while green juices may help you lose weight, green smoothies are not as good an option. [2]
FAQs On Green Juices
Is green juice really good for you?
Ideally, it is recommended by nutritionists to get your five servings of fruits and vegetables without having to juice it as a lot of nutritional goodness such as fiber is lost in juicing. The American Heart Association says that one serving of 100 percent fruit or vegetable juice can be considered as one of the daily recommended servings. However, make sure the juice is 100 percent juice (or juice and water) and watch out for calories, added sugars, or sodium. [3]
What is the best green juice & can I drink green juice every day?
Different green juices have different nutrition components – some can help you lower blood pressure and yet others, can help you cleanse the liver. It is best to have a green juice based on your doctor’s or nutritionist’s recommendation if you are planning to have it regularly. A registered dietician and nutritionist can also recommend the best green juice for weight loss. Regular green juice consumption can cause drug interactions if you are on medications. It can also set you up for prediabetes risk or cause blood sugar spikes. [4] [5]


organicfacts--2020-05-13--Easy Homemade Chicken Biryani Recipe

Easy Homemade Chicken Biryani Recipe

One of my most memorable childhood memories is of my granny ’ s Hyderabadi biryani .
Made with mint and coriander , it was a family favorite .
Decades later , when I was living in the Indian city of Hyderabad , it was nowhere to be found .
Until I saw a family recipe by the tennis player Sania Mirza .
Biryani , one of the most beloved dishes of the subcontinent , is truly an embodiment of its home in the Indian subcontinent , full of complexity , local flavors , traditions , folklores , and oodles of @ @ @ @ @ @ @ started with my mother ’ s and grandmother ’ s recipes .
These delicately spiced , rich rice , and meat dishes were made on special occasions .
It always meant celebration , feasts , friends , and family .
The first dish I tried to make was also a biryani .
It was an ambitious effort , but I remember the dance of spices and our home scented with its aroma .
In the years since , I ’ ve tried to sample the many biryanis of India , each with its @ @ @ @ @ @ @ come up with an easy version that does not require a spice chest or hours of slogging over the stove .
This easy recipe is perfect for a special dinner or for festivals like Ramadan .
This question is more complex than you may realize .
The moment you settle on a definition and origin , you will find a conflicting theory .
Much of this is to do with the Indian subcontinent ’ s long and rich history of food and cultural overlaps .
So , while it is a rich dish @ @ @ @ @ @ @ there are pulaos which can also claim this fame .
And how do we fit the vegetarian version ?
Historian and food expert Pushpesh Pant writing for BBC , speculated that this quintessentially Indian celebratory dish must have originated in Iran .
The Persian words ‘ birinj biriyan ’ mean fried rice .
Iran had a tradition of cooking slow-cooked rice with meat and aromatics .
However , in her book Biryani , food author Pratibha Karan points out that it originated in India , perhaps from the pulaos made for invading Muslim @ @ @ @ @ @ @ Vir Sanghvi , writing for his column Rude Food , however , found that similar dishes existed well before the invasion of conquers from Central Asia .
However it may have originated , its journey through India has been rich and meandering .
From the spicy Tamil Nadu version to the prawn dishes of Kerala , the Goan vinegar-olive biryani , the Royal Awadhi , or the delicate biryanis of Kolkata , it is undoubtedly one of the subcontinent ’ s most loved dishes .
So , what is biryani ?
To put @ @ @ @ @ @ @ made with rice and meat ( occasionally fish ) with a careful balance of spices .
Marinated meat is simmered with rice under low-heat .
Most recipes seem complicated with almost a chapter-long list of spices .
However , you can make a simpler homemade version .
A good biryani takes a little time and patience .
I usually make it on special days , when I can take my time .
But the most important ingredient is love .
I firmly believe that the best versions are made with love , care @ @ @ @ @ @ @ your respect for meats , and spices .
While you can find elaborate recipes , I ’ ve included a simple homemade chicken biryani recipe .
But there are a few things you have to keep in mind when making it .
Tips on Making the Best Biryani : Some biryanis are more special than others and there ’ s no reason yours can not be the same , even if you are making a quick recipe .
• Marination : The marination serves two purposes , tenderizing the and infusing it with @ @ @ @ @ @ @ and tender .
It is best to marinate the chicken for at least an hour .
• Using basmati rice : It is best made with long-grain rice which does not turn mushy quickly .
This is why basmati is favored .
Plus , good quality basmati rice is also preferred for its .
Rice is parboiled before adding to the chicken in the final cook .
This means that the rice is cooked partially to an al dente state .
It will finish cooking with the chicken later .
• Chicken : @ @ @ @ @ @ @ pieces of the chicken .
Cut one whole chicken into 8-10 pieces .
We have used chicken thighs .
You can also use .
These are less likely than the pieces to dry out and will remain soft and succulent .
Which is your favorite biryani ?
Tell us about your stories .
If you make our recipe , we would love to know how it turned out .
Comment below and share your experience .

by Paromita Datta last updated -
One of my most memorable childhood memories is of my granny’s Hyderabadi biryani. Made with mint and coriander, it was a family favorite. Decades later, when I was living in the Indian city of Hyderabad, it was nowhere to be found. Until I saw a family recipe by the tennis player Sania Mirza. Biryani, one of the most beloved dishes of the subcontinent, is truly an embodiment of its home in the Indian subcontinent, full of complexity, local flavors, traditions, folklores, and oodles of love.
My love for this dish started with my mother’s and grandmother’s recipes. These delicately spiced, rich rice, and meat dishes were made on special occasions. It always meant celebration, feasts, friends, and family. The first dish I tried to make was also a biryani. It was an ambitious effort, but I remember the dance of spices and our home scented with its aroma. In the years since, I’ve tried to sample the many biryanis of India, each with its own rich history. I have also come up with an easy version that does not require a spice chest or hours of slogging over the stove. This easy recipe is perfect for a special dinner or for festivals like Ramadan.
What is A Biryani?
This question is more complex than you may realize. The moment you settle on a definition and origin, you will find a conflicting theory. Much of this is to do with the Indian subcontinent’s long and rich history of food and cultural overlaps. So, while it is a rich dish of rice with meat and spices, there are pulaos which can also claim this fame. And how do we fit the vegetarian version? Historian and food expert Pushpesh Pant writing for BBC, speculated that this quintessentially Indian celebratory dish must have originated in Iran. The Persian words ‘birinj biriyan’ mean fried rice. Iran had a tradition of cooking slow-cooked rice with meat and aromatics. [1]
However, in her book Biryani, food author Pratibha Karan points out that it originated in India, perhaps from the pulaos made for invading Muslim soldiers from Central Asia. Renowned journalist Vir Sanghvi, writing for his column Rude Food, however, found that similar dishes existed well before the invasion of conquers from Central Asia. [2] [3]
However it may have originated, its journey through India has been rich and meandering. From the spicy Tamil Nadu version to the prawn dishes of Kerala, the Goan vinegar-olive biryani, the Royal Awadhi, or the delicate biryanis of Kolkata, it is undoubtedly one of the subcontinent’s most loved dishes. So, what is biryani? To put it simply, it is a dish made with rice and meat (occasionally fish) with a careful balance of spices. Marinated meat is simmered with rice under low-heat.
How to Make Biryani?
Most recipes seem complicated with almost a chapter-long list of spices. However, you can make a simpler homemade version. A good biryani takes a little time and patience. I usually make it on special days, when I can take my time. But the most important ingredient is love. I firmly believe that the best versions are made with love, care, and patience. It asks for your respect for meats, and spices. While you can find elaborate recipes, I’ve included a simple homemade chicken biryani recipe. But there are a few things you have to keep in mind when making it.
Tips on Making the Best Biryani:
Some biryanis are more special than others and there’s no reason yours cannot be the same, even if you are making a quick recipe.
Marination: The marination serves two purposes, tenderizing the chicken and infusing it with maximum flavor. The meat becomes soft and tender. It is best to marinate the chicken for at least an hour.
The marination serves two purposes, tenderizing the chicken and infusing it with maximum flavor. The meat becomes soft and tender. It is best to marinate the chicken for at least an hour. Using basmati rice: It is best made with long-grain rice which does not turn mushy quickly. This is why basmati is favored. Plus, good quality basmati rice is also preferred for its fragrance. Rice is parboiled before adding to the chicken in the final cook. This means that the rice is cooked partially to an al dente state. It will finish cooking with the chicken later.
It is best made with long-grain rice which does not turn mushy quickly. This is why basmati is favored. Plus, good quality basmati rice is also preferred for its fragrance. Rice is parboiled before adding to the chicken in the final cook. This means that the rice is cooked partially to an al dente state. It will finish cooking with the chicken later. Chicken: It is typically made with the larger pieces of the chicken. Cut one whole chicken into 8-10 pieces. We have used chicken thighs. You can also use drumsticks. These are less likely than the breast pieces to dry out and will remain soft and succulent.
Easy Chicken Biryani Recipe This chicken biryani can easily be made at home. All you need is a little patience and love. 0 from 0 votes Print Pin Prep Time: 20 minutes Cook Time: 1 hour Total Time: 1 hour 20 minutes Servings: 4 people Author: Paromita Datta [4] [5] Pin Ingredients For the chicken marinade 2/3 cup yogurt
2 tbsp garlic paste
1 tsp ginger paste
1 tsp Kashmiri chili powder or paprika
1/2 tsp [6] coriander powder
1/2 tsp [7] cumin powder
1/4 tsp turmeric
1 tsp salt
750 gm chicken thighs For cooking the rice 2 [8] bay leaves
4 green cardamom pods
10-12 [9] cloves
1 star anise
2 cups [10] rice
salt to taste For cooking the biryani 2 tbsp [11] vegetable oil
2 crisply fried onions plus
2 onions chopped fine
10-12 strands saffron soaked in warm milk
1 cup coriander leaves
2 tbsp ghee
1/2 tsp [12] nutmeg grated
1/2 tsp mace powdered
1 tsp garam masala Instructions Begin by marinating the chicken. Just add all marinade ingredients to the chicken thighs, mix well, and keep it aside.
Now cook the rice. For this, wash the rice thoroughly. Bring about 4 cups of water to boil, add the rice along with the aromatics. Check for doneness after a while. It should be al dente. Drain and keep aside.
It's time to make the biryani. In a deep and wide pot, heat the oil. Add the chopped onions and fry till they soften. Add the marinated chicken along with the marinade and cook till you see the oil separating at the edges.
Lower the heat, cover the pot with a lid, and cook for about half an hour or till the chicken is tender. You should have chicken with a thick spicy paste.
Now comes assembling. For this, we will create two layers of chicken and rice. Remove half the chicken along with the paste. On top of the remaining cooked chicken, put half the cooked rice. Spread half the crisply fried onion along with half the coriander and 1 tbsp of ghee.
On the surface of the rice, spread the rest of the chicken you had kept aside. Now comes the layer for the rest of the rice. Level the rice surface and spread over the aromatics. This will be the rest of the crisply fried onions and coriander. Pour over the soaked saffron along with 1 tbsp of ghee, mace, the nutmeg, and the garam masala.
Cover the pan and place some kind of weight on it, such as a kettle full of water. It should be cooked under indirect heat. So if possible, place the pot over a big skillet. If you don't have one, place the pot directly on the stove. Cook over medium heat for around 30 minutes.
Your biryani is ready! You will get a hit of the lovely aromatics the moment you open the lid. Notes This recipe includes crisply fried onions. To make it, fry sliced onions till they are dark red and crisp. We recommend doing this over a frying pan as it would take less oil. You can also buy this readymade from Asian grocers.
Aromatics like saffron, mace, and nutmeg give the biryani its lovely aroma. However, if you don't have these, omit them. But you will not get the same aroma.
Biryani is traditionally served with raita. To make, add a little salt to the yogurt and whisk lightly. Add chopped onions and cucumbers. Alternatively, you can also use a yogurt dip.
If your pan is very wide, go with a single layer of chicken, topped with a single layer of rice.
If you are doubling the quantity, be careful with the aromatics. Keep the quantity for garam masala, saffron, mace, and nutmeg the same.
Which is your favorite biryani? Tell us about your stories. If you make our recipe, we would love to know how it turned out. Comment below and share your experience.


organicfacts--2020-05-14--Classic Swiss Roll Recipe

Classic Swiss Roll Recipe

I am here to talk to you about one of my all-time favorite desserts .
The simple but tasty Swiss Roll .
My story with the Swiss roll began when I was 12 years old .
The Christmas holidays have always been special to me as I spent most of my school years in a Catholic school in Baroda .
And although the festival and the holiday season were reasons enough to cheer , it was made extra special because my father ’ s birthday happens to be on the 23rd of December which falls bang in the middle of @ @ @ @ @ @ @ year I turned 12 , I insisted that we all got ourselves some Christmas desserts to celebrate !
My dad drove me to the only 5-star hotel that we had in our town back then in the mid-90s and I marched into the bakery section .
I was blown away with the range of sweet treats that they had on display .
But one thing that caught my eye , was this beautiful cake dessert with swirly patterns- the beautiful Swiss Roll .
I had one taste of it and I knew then @ @ @ @ @ @ @ And since then it became a ritual .
Every year we would celebrate my dad ’ s birthday and Christmas with a Swiss Roll .
After I moved out , I lived in many places around the world .
However , one thing remained constant .
From Mumbai to Paris to London , I have always traveled back to Baroda for the Christmas holidays and we have always had our Swiss roll as a family to celebrate this special time .
And so the other day when my mother in law who lives @ @ @ @ @ @ @ her quarantine baking and I saw that she had baked this delectable sweet treat , I was ecstatic and nostalgic at the same time .
I immediately asked for the recipe and here ’ s my attempt at baking this most special of desserts which bring back so many special and happy memories for me .
I hope you enjoy this recipe as much as I have enjoyed this over the last 2 decades of my life .
Follow this simple recipe to make delicious swiss rolls at home .
How did you @ @ @ @ @ @ @ not get to taste the outcome , we would surely love to read about your experience making it in the comments section below .
Also , if you have another way of making this recipe , please do share it with us here .

by Tanushree Gupta last updated -
I am here to talk to you about one of my all-time favorite desserts. The simple but tasty Swiss Roll. My story with the Swiss roll began when I was 12 years old. The Christmas holidays have always been special to me as I spent most of my school years in a Catholic school in Baroda. And although the festival and the holiday season were reasons enough to cheer, it was made extra special because my father’s birthday happens to be on the 23rd of December which falls bang in the middle of the holiday season. And so the year I turned 12, I insisted that we all got ourselves some Christmas desserts to celebrate!
My dad drove me to the only 5-star hotel that we had in our town back then in the mid-90s and I marched into the bakery section. I was blown away with the range of sweet treats that they had on display. But one thing that caught my eye, was this beautiful cake dessert with swirly patterns- the beautiful Swiss Roll. I had one taste of it and I knew then that I had found something special. And since then it became a ritual. Every year we would celebrate my dad’s birthday and Christmas with a Swiss Roll. After I moved out, I lived in many places around the world. However, one thing remained constant. From Mumbai to Paris to London, I have always traveled back to Baroda for the Christmas holidays and we have always had our Swiss roll as a family to celebrate this special time.
And so the other day when my mother in law who lives in Dublin sent me the photos of her quarantine baking and I saw that she had baked this delectable sweet treat, I was ecstatic and nostalgic at the same time. I immediately asked for the recipe and here’s my attempt at baking this most special of desserts which bring back so many special and happy memories for me. I hope you enjoy this recipe as much as I have enjoyed this over the last 2 decades of my life.
How to Make Swiss Roll?
Follow this simple recipe to make delicious swiss rolls at home.
Deliciously Moist Swiss Roll Recipe A bite of this melt-in-the-mouth-good dessert is all you need to brighten up your day! 0 from 0 votes Print Pin Prep Time: 15 minutes Cook Time: 10 minutes Total Time: 25 minutes Servings: 1 loaf [1] [2] Pin Ingredients Butter to grease
2 large eggs
50 grams caster sugar plus extra 2 tbsp to dust
50 grams self-raising flour sieved
100 grams strawberry jam Instructions To make a swiss roll, first, beat the eggs and sugar together for 5 mins with an electric hand whisk until thick and pale.
Gently fold in the flour in two batches using a large metal spoon.
Meanwhile, heat oven to 180C/160C fan/gas
Grease and line a 16 x 28cm Swiss roll tin with baking parchment.
Pour the mixture into the tin and gently ease into the corners.
Bake for 10-12 mins until golden and firm. Be careful not to over-bake, or the sponge will break when rolled.
While the sponge is baking, sprinkle 2 tbsp sugar over a square of baking parchment.
Turn the baked sponge onto the sugared paper. Peel off the lining paper and roll it while it's still warm. This is the most important step as this makes sure that the sponge doesn't break when it's being rolled. Rolling when it's warm ensures that the sponge retains the muscle memory of being rolled up.
Let it cool down in it's rolled form.
Once it is cooled, unroll it and spread the jam and roll it back up.
Let it set in the refrigerator for an hour.
Cut the slices up and lo and behold you have it ready!
How did you find this recipe? While we may not get to taste the outcome, we would surely love to read about your experience making it in the comments section below. Also, if you have another way of making this recipe, please do share it with us here.