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In a recent study conducted by researchers at The George Institute for Global Health India, in collaboration with the Postgraduate Institute of Medical Education and Research (PGIMER) in Chandigarh, some revelations have been made regarding the dietary habits of adults in north India. Published in the journal Frontiers in Nutrition, the study sheds light on the alarming trends in salt consumption, potassium intake, and protein consumption, all of which play pivotal roles in the onset of non-communicable diseases (NCDs) like hypertension, cardiovascular disease, and chronic kidney disease.

Lead author Prof. Vivekanand Jha emphasized the importance of understanding dietary habits, stating, “A poor nutritious diet is a major risk element for non-communicable diseases (NCD), which are of considerable public health concern. In India, people eat different foods, so it is important to know exactly what nutrients they are getting to help prevent and manage these diseases.”
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The findings of the study, which analysed 400 adults, including both healthy individuals and those with early-stage chronic kidney disease, revealed some concerning patterns. Here are the key findings reported by the study:

• Men were found to have higher nutrient intake compared to women, yet the overall dietary habits raised significant red flags.
• The research uncovered excessive salt consumption, surpassing recommended levels, which poses a grave risk for hypertension, cardiovascular disease, and chronic kidney disease.
• Furthermore, inadequate potassium intake further exacerbated these risks.
• The study highlighted a worrisome trend of protein consumption falling below the recommended dietary allowance.

Potassium is an important nutrient for our body. Image Credit: iStock

Also Read: The Shocking Truth Behind ‘Sugar-Free’ Products At Stores Revealed!

To address these nutritional imbalances and mitigate the risks associated with NCDs, the researchers proposed several measures:

Measures to be Taken For Optimal Nutrition In India Diet:

1. Personalized Dietary Changes: Individuals should tailor their diets to reduce the risks of common NCDs.
2. Improved Food Labeling: Providing better information on food labels can empower consumers to make healthier choices.
3. Reducing Salt in Processed Foods: Efforts should be made to reduce salt content in processed foods, a significant contributor to excessive salt intake.
4. Promotion of Potassium-Rich Foods: Encouraging people to incorporate more fruits and vegetables rich in potassium can help address inadequate potassium intake. Click here for some protein-rich foods (not a part of the study).

Prof. Vivekanand Jha stressed the urgency of developing interventions targeted at individuals and society as a whole. By implementing these measures, we can work towards curbing the rising prevalence of NCDs in the country and promoting overall health and well-being.

The holy month of Ramadan is finally here. Muslims, in every corner of the world, have begun fasting, which ends with a meal after sunset called iftari. From crispy fritters to refreshing fruit salad, the iftari menu is nothing less than a treat for every foodie. In the middle of this, deciding on the menu every day gets tough. Well, fret no. We have a drool-worthy recipe that will end up being your favourite this Ramadan. Presenting: “Malai Chicken Cones.” The video, demonstrating the making of the dish, was shared by an Instagram user – Annie.

The clip begins with Annie marinating sliced chicken breasts with salt, chilli flakes, black pepper, garlic powder, white pepper powder, kasuri methi, mayonnaise, cream and yoghurt. After mixing it all properly and leaving it for some time, she cooks the chicken in butter. You need to saute the chicken until all the water has evaporated. Once done, keep it aside to cool down. After it turns to room temperature, add shredded mozzarella cheese on top of it. Next, she makes cones out of two square spring roll sheets. To stick its corner, Annie can be seen using thick flour paste. Next, she adds filling to the cone and closes the opening using the same flour paste as glue. She repeats the process and deep fries the cones. Your crispy “Malai Chicken Cones” are ready. Serve it with your favourite dip.
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In no time the comments section was flooded with several users confessing that they can’t wait to try this. 

A person said, “I’m definitely trying this! It looks like the perfect add-on to my daughter’s lunch box. Question please, can we use one spring roll sheet per cone?”

“Looks incredibly delicious” was the sentiment online.

One user wrote, “It’s my first Ramadan alone, Thanks Api for this. Will definitely try.”

Echoing a similar thought, a user said,  “Mouthwatering.”

Will you try the recipe for Malai Chicken Cones this Ramadan? So far the video has been viewed more than 8 million times.

If you are trying to get healthier or fitter, then you may be hunting for the “perfect” diet. However, many diets vary based on your age, medical history, diet preferences, lifestyle, where you live and so on. This can make it tricky to follow some diets, while others may not work particularly well for you. In such a case, you can simply get fitter and healthier by changing your approach to eating foods. One such approach is following the whole foods diet, in which the idea is not to follow any particular diet based on carbs or calories. Rather, it simply revolved around eating more of whole foods, and less of processed foods. Sounds simple? Read on to learn what to eat and what to avoid when following the whole-food approach to eating.

What Are Whole Foods?

It is important to be able to understand and identify whole foods to change your eating approach. Rupali Datta, a Clinical Nutritionist, explains, “When we say whole foods we mean foods like whole grains, fresh seasonal vegetables, fruits and unpolished pulses. Foods that are least processed contain the maximum nutrients and add health to food. They are also loaded with protective fibre and phytonutrients which help protect against NCD (Non-Communicable Diseases).” The idea is to eat foods that are as close to their natural, unprocessed form as possible. So, for example, instead of packaged tomato sauce with a long list of ingredients you don’t understand, you can prefer fresh homemade tomato puree. Here are some whole foods to include in your diet:

• Whole grains
• Fruits
• Vegetables
• Poultry
• Seafood
• Eggs
• Plain yoghurt
• Cottage cheese
• Cheese
• Nuts and seeds
• Legumes
• Milk

Also Read: “Detox Is Scam”: Food Expert Debunks The Myths Around Detox Products

Understanding The Whole-Foods Diet

The whole foods diet is not a traditional diet, like the Mediterranean Diet or Keto Diet. Instead, it focuses on how natural vs. processed are the foods you choose to include in your diet. According to Harvard, although there are plenty of packaged food options for those on a plant-based diet, such as imitation meat burgers and kale chips, whole foods are still the best option. Similarly, if you want to eat non-vegetarian, choose fresh meat instead of processed options.

Photo Credit: iStock

Almost All Foods Are Processed To Some Extend

As you gradually switch to a whole-food diet, you will learn that almost all foods are processed to some degree or another. So, you need not cut off everything from your diet. Simply, avoid or reduce the consumption of highly processed foods. It is ok to eat lightly processed foods such as canned and frozen fruits and vegetables without added sugar and excess salt.
Also Read: How To Make Chocolate Brownies From Fibre-Rich ‘Kuttu Ka Atta’ Instead Of ‘Maida’

Foods To Avoid

Switching to a whole-food diet can be done easily by preferring to eat fresh, home-cooked meals. While you make these meals, choose fresh and seasonal ingredients, instead of packaged sauces and other pre-packaged processed foods. Avoid anything with excessive sugar or salt in it. Some foods to limit or avoid include:

• Chips
• White bread
• Frozen pizza
• Frozen chicken nuggets
• Hot dogs
• Baked goods like commercial cakes and cookies
• Microwave meals
• Sugary chocolates and candies
• Frozen desserts
• Soda and other sweetened beverages

After every meal, do you itch for anything sweet? Normal sweet cravings are common. But if you constantly look for meetha in the kitchen, especially after every meal, then it may be a cause of concern. Dietitian Sejal Ahuja on her Instagram page ‘nutritics_by_sejal’ revealed that all sweet cravings are not ordinary. Some cravings may be due to a deficiency of vitamins and minerals. And excessive sugar cravings are usually due to magnesium deficiency in the body. So, the solution is consuming magnesium-rich foods which help in suppressing the craving.

“Magnesium plays a key role in glucose metabolism, and its deficiency may contribute to sugar cravings. Magnesium-rich foods can help suppress sugar cravings by stabilizing blood sugar levels and improving insulin sensitivity,” she wrote in the Instagram post.
Also Read: Nutritionist Reveals 10 Easy Ways To Curb Sugar Cravings – Find Out What They Are

Here Are 7 Sources Of Magnesium-Rich Foods:

1. Pumpkin Seeds:

With a whopping 592 mg of magnesium per 100 grams, pumpkin seeds are a powerhouse of nutrition. Sprinkle them over salads or enjoy them as a crunchy snack to boost your magnesium intake.

2. Almonds:

Crunchy and delicious, almonds contain approximately 268 mg of magnesium per 100 grams. Munch on a handful of almonds as a wholesome snack or add them to your morning oatmeal for a nutrient-packed start to your day.
Also Read: Craving Sweets? Try These 5 Healthy Alternatives That Won’t Ruin Your Diet!

3. Spinach:

Popeye’s favourite leafy green not only boasts iron but also provides 79 mg of magnesium per 100 grams. Incorporate spinach into your salads, smoothies, or sauteed dishes for a healthy dose of magnesium.

4. Cashews:

Creamy and satisfying, cashews offer approximately 292 mg of magnesium per 100 grams. Enjoy them as a standalone snack or sprinkle them over stir-fries and curries for added flavour and crunch.

5. Sunflower Seeds:

Bursting with flavour and nutrients, sunflower seeds contain around 325 mg of magnesium per 100 grams. Add them to baked goods, granola bars, or enjoy them straight out of the bag for a convenient magnesium boost.

6. Dark Chocolate (70-85% cocoa):

For those with a sweet tooth, dark chocolate provides a guilt-free indulgence while delivering approximately 176 mg of magnesium per 100 grams. Choose dark chocolate with a higher cocoa content for maximum health benefits.

7. Figs:

Sweet and succulent, figs offer around 68 mg of magnesium per 100 grams. Enjoy fresh figs as a snack, or incorporate dried figs into your morning cereal or yoghurt for a nutritious boost.

By incorporating these magnesium-rich foods into your daily diet, you can help regulate your blood sugar levels and reduce those persistent sugar cravings.

The trend of creating hyper-realistic cakes has taken over the internet and how. From Taylor Swift’s life-like cake for the NFL Super Bowl to Kareena Kapoor’s footwear cake–kept next to real matching footwear, hyper-realistic cakes always stun us. The internet has now brought forth one such cake that has grabbed the internet’s attention. This time a baker decided to create a hyper-realistic cake of every Indian chicken lover’s favourite dish. No points for guessing – the baker made a tandoori chicken cake. Dayeeta Pal shared the video of her hyper-realistic cake on her Instagram timeline. The video opens with a nicely roasted tandoori chicken piece kept next to a bowl full of salad and a glass of what looks like a soft drink. Next, Dayeeta takes a butter knife and a fork and slices the piece from the middle, only to reveal vanilla fondant and chocolate filling. We must say, Dayeeta was very particular with the details, as she was successful in creating the greasy roasted orangish brown skin with subtle burnt patches. In addition, the precision with the bone part of the piece was also on-point. Sharing the clip, Dayeeta wrote, “Another day when the tandoori chicken I couldn’t wait to dig in, turned into cake. This realistic cake is definitely one of my favourites. What do you think?”
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Many chicken lovers flooded the comments section with their reactions. Several lauded the baker for her creativity, as a comment read, “Hats off to the artist behind this incredible work of art. Bravo!”

Another read, “I was never disappointed to see a hyper-realistic cake to be a cake than to find such good roasted chicken be a cake. Just wow. Mind blown.”

A user joked, “I’m throwing punches if I cut into my tandoori chicken and find cake.”

A chicken lover wrote, “Isko kehte hain jazbaaton k saath khelnaa [This is called playing with emotions],” and ended with a handful of laughing emoticons.

A few confessed that the baker was successful in tricking them, as a comment read, “Lovely, you tricked me for sure.”

Would you like to try this hyper-realistic tandoori chicken cake? So far the video has been played more than 7 million times.

There has been a spate of new Asian restaurant openings in Mumbai in recent months. While a few have chosen to specialise in particular cuisines or offer niche dishes, others have embraced the broad umbrella of “pan-Asian” food. There’s no denying the latter’s popularity, along with the delicious attraction of such variety. In February 2024, Mumbai saw the opening of Hyderabad’s Kembara in the Bandra Kurla Complex (BKC). We had the chance to dine there and spend a leisurely evening sampling yummy dishes.

Photo Credit: Kembara Mumbai

Kembara Mumbai is a venture led by Shilpa Datla and Chef Seefah Ketchaiyo. Chef Seefah is well-known for her eponymous restaurant on Hill Road in Bandra – widely considered among the best in the city. Therefore, we looked forward to discovering the chef’s signature touches at this new launch. “Chef Seefah helped modify the menu to suit the tastes of Mumbaikars,” Shilpa tells us. “Compared to the Hyderabad menu, this one has more seafood. The type of spiciness exhibited in the dishes is also rather different,” she adds.

Photo Credit: Kembara Mumbai

The restaurant derives its name from the Malay word “to wander”. The menu takes diners on a comforting culinary journey across Asia, with handpicked delicacies from Japanese, Thai, Chinese, Vietnamese, Malay, Korean, and other cuisines. The decor is elevated with pastel and earthen hues, paired with furniture and artwork made from natural materials such as wood, jute, linen and cane. Like the food, the ambience maintains your comfort zone rather than challenging it too much. It makes the space more inviting and relaxing – perfect for an escape after a hectic day at work. 

Photo Credit: Kembara Mumbai

The crisp Turnip Cake was the first appetiser we tasted, and it immediately won us over. The stuffing of radish, carrot and mushroom was satisfyingly soft and didn’t feel heavy on the system. We enjoyed how the spice of the chilli and garlic hit towards the end. This is a dish worth returning for.

Among the vegetarian starters, we also liked the Greenhouse California Roll and the Vegetable Peking Dumpling. While delicious in their own right, they didn’t have a wow factor. Peruse the food menu for a few minutes and you’ll realise it’s all about comfort and flavour. The sophistication lies in crafting a memorably scrumptious version of beloved dishes found in many other establishments. Chef Seefah manages to ensure Kembara stands out from the crowd.

Photo Credit: Kembara Mumbai

The non-vegetarian appetisers brought us back around. We highly recommend the Chicken Chilli Basil Xiao Long Pao. It had an aromatic stuffing and was served in a warming broth. If you’re bored of the same old offerings, this one is sure to provide a different sort of dim sum experience. If you want to stick to classic options, you cannot go wrong with the Chicken Gyoza.

Photo Credit: Kembara Mumbai

Among the cocktails, don’t miss the refreshing Green Tea Geisha (gin, sake, cold-brewed green tea) and the delightfully sour Galangal Grove (vodka, vermouth, galangal, lemongrass and kaffir lime, with a hint of Thai chilli). There are some well-balanced mocktails available as well. Our picks are the Shandong Fizz (a watermelon-berry combination), and the Sawayaka (apple, basil, elderflower, lime and ginger ale).

Photo Credit: Kembara Mumbai

In the main course, you can choose between conventional rice and noodle options. There are also a few signature takes worth checking out. We enjoyed the pungent earthy flavours of the Chengdu Potato with scallions and lotus root. Note that this is a dry preparation, not a gravy. The subtle Thai Thai-Style fried Rice, made with sticky rice, was another hit. If you feel like losing yourself in the comforts of curry, don’t hesitate to order the Chicken Katsu in Japanese Udon Curry. Just a whiff of the aromas whetted our appetite further. We appreciated how the chicken remained crisp on the outside, even after being submerged in the curry for several minutes. We can already picture people growing to crave its warmth on rainy evenings in the city.

Desserts are limited, but unique. We liked the Lemongrass Cheesecake with seasonal berries but would have preferred less caramel as a topping. Other interesting choices are the Water Chestnut with Coconut Milk and the Pandan Crepe Roll.

We had a delectable dining experience at Kembara, complemented by great service and a soothing ambience. If you want to indulge in pan-Asian cuisines without unnecessary frills, this new restaurant in BKC may just become your go-to option.

Where: Shop no 11, Kembara, Ins Tower, Opposite Indian Oil Petrol Pump, G Block, Bandra Kurla Complex, Bandra East, Mumbai.