This Is The Healthiest Way To Cook And Eat Chicken

Chicken is a staple of nearly every athlete’s diet. It’s high in protein, affordable and simple to prepare.

Chicken is one of the best sources of lean protein. However, many factors can cancel out the health benefits. Most of the nutritional differences between one part and another are too small to bother mentioning. The one useful difference is that dark meat has a bit more saturated fat and cholesterol than white meat.

Most of the fat in chicken is in the skin.
Worried about fat?
Remove the skin.

If you’re trying to eat for good health, it’s best to remove it yourself as the skin is full of calories and saturated fats.

The breast is the healthiest cut of the chicken (assuming it’s skinless), and it’s a wiser choice than fattier parts of the bird such as the thighs or the legs.

Chicken Breast

The Best Way To Cook Chicken

The important nutritional differences result from preparation. If you add fat during preparation, you are also adding calories (fat has nine calories per gram as compared to four for protein or carbohydrate).

Frying chicken is not a healthy option. Pan-frying is slightly better than deep-frying, simply because it’s not completely submerged in the fatty oils. When it comes to pan-frying, the type of fat you use to grease the pan is important.

A healthy oil, such as olive or coconut, is going to be a healthier choice than animal fat, like butter.

Healthy oil

However, the healthiest way to cook chicken is to bake it or boil it. Putting it in the oven to be cooked via dry heat without the use of much oil cuts down on the additional calories added from a fat source used to transmit heat.

Boiling chicken in water doesn’t add any calories to the chicken, but it doesn’t add much flavour either.

The tastiest & easiest way is to bake it in the oven or stir fry it with vegetables. Put the parts in a baking pan, rub some olive oil on them, and surround them with plenty of garlic, lemon, carrots, or whatever you like. Bake at 350° until brown.

Eating chicken doesn’t have to be boring with these tasty dinner ideas!Here

One final thing to ensure that your chicken is the healthiest that it can be is to make sure that the chicken is raised free-range and grown without antibiotics.

Here Are 5 Different Ways To Eat Chicken For Weightloss

1. Grilled chicken

It’s simple, it’s easy, it’s nutritious and it’s versatile. With grilling, you aren’t drowning the chicken in oil or fat as you do in some other preparation methods. Whether you go skinless or not is up to you. The best option is to grill some vegetables alongside your chicken for a very healthy meal.

2. Poached chicken

If grilled chicken is too dry and flavourless for you, poaching your chicken could be a good alternative. Poaching involves submerging the food in a liquid and cooking it at relatively low heat. The best option is to use water and add vegetables and seasonings—such as celery, carrots, thyme, peppercorns and parsley. The chicken will soak up these flavours, and you’ll be left with a tasty, tender and healthy piece of meat.

3. Stir-Fried Chicken

If you want an awesome, quick and easy way to make a flavorful chicken meal, stir-frying is the way to go. Stir-frying involves frying multiple thinly sliced ingredients in a small amount of oil. Yes, unlike poaching or grilling, stir-frying requires oil. But it’s a very small amount (usually just a tablespoon or less), and healthier oils such as canola oil or extra-light olive oil can be used.

4. Baked Chicken

Baking seasoned chicken is a quick, easy and healthy way to prepare it for you and your family. You can cook it simply by lightly seasoning it with salt and pepper or you can prepare it with a marinade. No oil is generally required to bake chicken because it cooks with its juices. Once the chicken is tender and done throughout, you can remove it from the oven and drain off any excess liquid or oil.

5. Roasted chicken

Roasting chicken is similar to baking except the chicken is cooked longer. The skin is cooked to the point of being crispy but the meat inside is still tender. You can brush the chicken lightly with oil or butter to aid in the crisping process. Because broiling and roasting is a slightly longer process, oil has an opportunity to evaporate.

Make sure to find out Chicken vs. Fish: Which Is Healthy For You

Gut Healing Turmeric Cauliflower Soup To Keep You Warm This Winter

On a cold dull day in winter, Masala Chai might not come for your rescue but a hot delicious soup worth drooling over could help you feel better. You would have to keep a count of the number of cups of tea you had but we bet, you’ll never be worried to track the number of soup bowls you might slurp in.

While the season of soups is almost about to start, let’s relish one of the warming flavours.

This creamy turmeric cauliflower soup is anti-inflammatory, healing for the gut and so delicious. It’s also naturally vegan, packed with protein and simple to make.

Foods that fight inflammation

Cauliflower (cabbage flower) is one of the familiar winter season vegetables. These beautiful flower heads are brimming with essential nutrients, hold numerous health-benefiting phytonutrients such as vitamins, indole-3-carbinol, and sulforaphane. Together, these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells.

Botanically, it is a member of the cruciferous or Brassicaceae family of vegetables and has a similar nutritional and phytochemistry profile as that of other brassica family veggies like broccoli and cabbage.

Health benefits of Cauliflower

1. It is very low in calories. 100 grams of the fresh cauliflower head provides just 26 calories. Also, it is one of the flower vegetables that are low in fat and cholesterol.

2. Its florets are comprised of several health-benefiting antioxidants and vitamins & contain about 2 grams of dietary fibre per 100 g, providing about 5% of recommended value.

3. Cauliflower contains several anti-cancer phytochemicals like sulforaphane and plant sterols such as indole-3-carbinol, which appears to function as an anti-estrogen agent.

4. Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of the daily recommended value.

5. It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K.

6. Further, It is also a good source of minerals in small quantities such as manganese, copper, iron, calcium, and potassium.

Turmeric is an incredible spice that not only adds flavour and colour but also has healing properties. The active ingredient in turmeric is curcumin which has been shown to fight inflammation, as well as promote joint, heart, and lung health. It’s been used in Eastern medicine practices for thousands of years!

Turmeric Latte

And that’s exactly why I’m calling this a healing turmeric cauliflower soup. Because it’s good for your body and your soul! 😃

What You’ll Need to Make This Cauliflower Soup

The base of this soup is mostly veggies which I love. It helps make this soup high in fibre and since we’re also adding in some lentils, we get a bit of protein too.

Fibre for a Longer Life & Happier Gut

Here’s what you’ll need:

Cauliflower: that you’ll want to chop into florets

Roasted Cauliflower

Onions: that can be chopped since we’re roasting it

Garlic: minced as that is also getting roasted!

Turmeric: we’re giving our veggies a heavy dose of turmeric which will give the soup its gorgeous colour and unique flavour

Cumin: I love pairing cumin with turmeric – it adds something a little unique and is so delicious!

Cumin tea

Red lentils: I chose red lentils since they cook quickly, and also contain proteins

Vegetable broth: just because it’s more flavorful than water and we need liquid to blend our soup

Unsweetened plant milk: a little hint of creaminess! Plant milk isn’t rich like animal milk and has a good amount of protein & vitamins, so it’s great in soups. But if you want something that’s a bit more full-bodied, swap the plant milk with animal milk!

• And then of course we’ve got some salt and pepper to round out the flavours!

How to Make Turmeric Cauliflower Soup

Roasted Cauliflower soup

Making this soup is easy. You just need one pot – and a little bit of time to let it simmer.

Roast the veggies: we start by roasting the cauliflower with some garlic, onions, oil, and spices. This gives the soup a smokier flavour, while also meaningless hands-on time for you. Just chop, toss and roast!

• Let it simmer. Once your veggies are roasted, we start to assemble the soup. Your veggies, red lentils, broth, and non-dairy milk will simmer away until the red lentils are tender.

• Blend it up! I used a high-speed blender for this one, but you could use your blender or food processor to get a smooth texture.

And in all honesty, you could also just leave it as is if you like chunky, brothier soups. Either way, it would be delicious!

What To Serve With Cauliflower Soup

Some ideas of what you can serve over your cauliflower soup or alongside it:

• Roasted or sauteed veggies

• Sandwiches

Toasted Whole-grain bread

• Bacon

• Mushrooms

Roasted Chickpeas

• Side of salad

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Low-Calorie Dairy-free Pumpkin Soup

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7 Reasons why poha deserves to be a part of your daily diet With 7 Easy Recipes

Poha is one of the most loved items in India and is available in different variants. Among many other food products, everyone agrees that poha is loved by everyone.

What is poha?

The word “poha” refers to the flattened rice itself and as well the dish made with it.

These flattened rice flakes are also known as parched rice or beaten rice. They are considered to be nutritious & wholesome as they are got by minimally processing paddy.

White poha or flattened white rice is made from white rice by pressing it. Thick beaten rice absorbs more liquids and hence retains the flavours. Very easy to cook and is convenient to make a variety of quick snacks.

Other popular names are Avalakki, Rice flakes flattened rice, beaten rice, poha, atukulu and aval.

Red poha or red rice flakes is nothing but flattened rice made from red rice. Red poha nutrition value is high compared to white rice flakes. It has health benefits in terms of having more iron content and is also easy to digest.

Brown Poha, prepared from brown rice, can yield even better health benefits because brown rice is a rich source of dietary fibre, magnesium, and iron, which can help eliminate many initial disease symptoms.

Poha

Reasons to Include Poha in Your Diet

Poha is a wholesome meal. It is a good source of carbohydrates, packed with iron, rich in fibre, a good source of antioxidants and essential vitamins and is gluten-free. It is known to be good for those who have diabetes, skin and heart problems.

• Rich Source of Healthy Carbohydrates

Poha is made up of 76.9 per cent of carbohydrates and about 23 per cent of fats. Therefore, it can easily be added to one’s diet as well as the body to carry out the necessary functions daily. It does not let the fat get stored in the body.

• Good Probiotic Content

Yes, you heard it right! Poha has a rich source of probiotics and keeps gut health in check. It is because this food item is made up of parboiling paddy and dried in the sun. The end product that remains is beaten to make poha as we see it. With proper fermentation and after it retains the microbial flora, it serves as a great probiotic.

Gut heath

• Easily Digestible

Poha is light on the digestive system as well. It is easy on the stomach and while it makes you feel full, it doesn’t bring any fat. Be it morning or evening, you can have it and it will never cause bloating or gas.

• Rich in Iron

Are you anemic?

You will be amazed to know that poha can help in preventing iron deficiency. Moreover, it will slash down your risk of getting anaemia.

This Indian snack is rich in iron and if you eat poha daily, you will never be deficient in iron. This dish is beneficial for pregnant women and even children. To add to it is health benefits, squeeze some lemon juice on it as it helps your body absorb the iron better.

• Low on Calories

Poha is the best breakfast recipe as it is low in calories which helps in weight loss. A bowl of cooked poha is just 250 calories. Of course, if you will add veggies to it, the count will increase but so will the number of minerals, antioxidants and vitamins. However, if you are eating poha for weight loss, skip adding peanuts to it.

• Controls Blood Sugar level

Poha is rich in fibre and allows you to control the release of sugar into the bloodstream. This prevents a sudden rise in blood sugar levels, as it promotes a slow and steady release of sugar into the bloodstream, which helps regulate the blood and sugar levels in the body. Thus, it is also suitable for those who have diabetes.

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• Booster for your brain

Did you know? A bowl of cooked poha contains about 250 calories, and by adding vegetables, the dish packs a punch with its host of vitamins, minerals, and antioxidants. Beaten rice is rich in vitamin B, which can help you stay energized and improve one’s brain health.

If you are looking to battle the bulge, do not put peanuts and potatoes in the poha, as they can increase the number of calories .

7 Easy Poha Recipes for Breakfast

Different poha variations from across India for you to try

1.Vegan Protein Poha

Ingredients:

• Crumbled low fat Paneer/ tofu – 50gm

• Soaked Poha – 50 gms

• Few Curry Leaves

• Chopped Onion : 1 small

• Chopped Tomato : 2 small

• Chopped bell pepper : 1 small

• Green chilli and coriander leaves – 1 tbsp each

• spices as per taste (jeera, mustard seeds, turmeric powder,red chilli powder,salt)

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• oil or ghee – 1 tbsp

Instructions:

1. Heat oil in a pan. Add crumble paneer & saute it well. Take out in a bowl

2. Add 1 spoon oil again in the pan. Add cumin seeds, curry leaves and mustard seeds to the pan and let them splutter.

3. Add onion & saute till translucent. Add soaked poha, sauteed paneer. Now add salt, spices (chilli powder, turmeric powder) & stir them well.

Cumin seed water benefits

Protein poha

2.Egg Poha

Ingredients:

• Eggs – 3 egg whites

• Soaked Poha – 50 gms

• Few Curry Leaves

• Chopped Onion : 1 small

• Chopped Tomato : 2 small

• Chopped bell pepper : 1 small

• Green chilli and coriander leaves – 1 tbsp each

• spices as per taste (jeera, mustard seeds, turmeric powder,red chilli powder,salt)

• oil or ghee – 1 tbsp

Instructions:

1. Heat a pan and add oil in it. Add musturd seeds and jeera to it. Saute onion and tomato, bell peppers like you do normally for poha.

2. Add spices and salt as per taste to it and mix it well. Add eggs and cook it like scrambled egg.

3. Once its done add soaked poha to it and mix it well. Season the poha with coriander leaves and lemon (optional) according to taste !

3.Sprouts Poha

Ingredients:

• 1/2 cups beaten rice (poha)

• 1 1/2 cups boiled mixed sprouts

• 1 tsp oil

• 1/2 tsp mustard seeds ( rai / sarson)

• 1 cup finely chopped vegetables

• 1 tbsp finely chopped green chillies

• 1/2 tsp turmeric powder (haldi)

• salt to taste

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• 1 tbsp lemon juice

Sprouts

Instructions:

1. Place the beaten rice on a sieve and wash lightly. Drain and leave aside for 10 minutes. Heat oil in a non-stick pan and add the mustard seeds.

2. When the seeds crackle, add the onions and green chillies and saut on a medium flame for a few minutes or till the onions turn light brown in colour.

3. Add the mixed sprouts and saut on a medium flame for 1 to 2 minutes. Add turmeric powder, sugar and salt, mix well and cook on a medium flame for 1 minute.

4. Add cup of water, mix well and cook on a medium flame for 1 to 2 minutes. Add beaten rice and lemon juice and mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.

5. Serve hot garnished with coriander.

4.Curd Poha

Curd rice

Ingredients:

• Soaked Poha – 50 gms

• Low fat / probiotic curd – ½ bowl (50 gms)

• 1 tsp oil

• 1/2 tsp mustard seeds ( rai / sarson)

• 1 tbsp finely chopped green chillies

• 1/2 tsp turmeric powder (haldi)

• Cucumber – 1 medium size (chopped)

• Pepper & salt to taste

• Chat Masala (optional)

• Roasted Peanuts – fistful

• Pomegranate – fistful

Method:

1. Take the poha in a strainer & wash it with water, strain it & keep it aside for 5-10 mins.

2. Take a bowl, add curd whisk it. Add salt, chilli, cucumber, coriander pepper, chat masala (optional), mix it well.

3. Now add the poha, pomegranate & roasted peanuts to the curd mix. Garnish with coriander. Serve it in a bowl.

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5.Jaggery Poha

Jaggery recipe

Ingredients:

• Soaked Poha – 50 gms

• ¼ cup coconut grated, fresh

• ¼ cup Jaggery grated or powdered

• ¼ tsp cardamom powder

• 2 tbsps roasted pistachios

• 1 tbsp white sesame seeds

Method:

1. If using thin or paper thin poha, then skip rinsing them and add to a bowl. If using thicker poha rinse them quickly in enough water and drain completely.

2. Spread on a wide plate and air dry it. They should not be mushy. Add coconut, jaggery & cardamom. Mix well.

3. Set aside for 10 to 15 mins. Jaggery will dissolve on its own when mixed with coconut.

4. Add the roasted pistachios and sesame seeds just before you serve to keep them crunchy.

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6.Nuts & Seeds Poha

Nutty Poha

Ingredients:

• 1 tablespoon ghee or olive oil

• 1/2 a cup walnuts

• 1/2 a cup peanuts

• 1 teaspoon mustard seeds

• 1 teaspoon turmeric

• 5-6 curry leaves

• 2-3 green chili, sliced into halves.

• 2 tablespoon sunflower seeds or pumpkin seeds

• 1/2 teaspoon fennel seeds

• 1/2 teaspoon salt, per taste

• 1/2 a cup medium poha ( flattened rice)

Method:

1.In a pan, add ghee or oil. Turn on the stove on the medium-low flame all the time. 

2.When hot, add mustard seeds, and when they sputter, add curry leaves and cut green chili. Stir for a few seconds. Add peanuts, walnuts and roast them until almost brown. Add turmeric, stir.

3.Add seeds and poha. Roast until the poha is crisp and crunchy. 

4.Add salt, fennel seeds and turn the flame off. 

5.Let the mix cool down. Serve. You may store it for a week or so in an air-tight container in a cool place.

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7.Milk Poha

Poha pudding

Ingredients:

• Milk ( low fat/ plant based ) – 500ml

• Soaked Poha – 50 gms

• Few strands of Kesar (Saffron)

• Sweetner: ¼ cup Jaggery grated /fresh Dates pulp/ stevia

• ¼ tsp cardamom powder

• 2 tbsps roasted pistachios

• 2 tbsps roasted almonds

• Pinch of Nutmeg Powder

• Cashew nuts, Raisins (Optional)

Method:

1. In a pot, bring milk to a boil and then add soaked flattened-rice. Keep stirring occasionally to avoid milk from burning. (Milk starts thickening)

2. Add Saffron, Cardamom and Nutmeg powder along with nuts and sweeter. Let milk boil for another 10 minutes, stirring it in between. (Milk will thicken)

3. You can serve it hot or let it cool down completely and refrigerate for a few hours. Garnish Milk Poha with more nuts and it tastes amazing when served chilled. Enjoy!

Also try Broken Sorghum kheer

8 Monsoon Perfect Snacks You Can Easily Make At Home (ditch the pakodas)!

It is a bliss welcoming monsoon after a scorching summer. Because of the change in season, we naturally crave hot sips and crunchy snacks. Our taste buds yearn for a cup of masala chai and mouth-watering fried snacks which go amazingly well with cold breeze and overcast skies. I agree that it is tough to resist the spellbinding aromas of deep-fried treats and other food cravings, but certain healthy foods too can be as relishing if you can think of interesting ways to making them.

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Classic Ayurvedic foods and ingredients like Dahi, Haldi, garlic and many more boost your immune system, especially during the monsoon season.

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Pick from these 8 lip-smacking ideas to satisfy your monsoon cravings sans the calories

1.Sea Salt Popcorn with Super Seeds

Toss 2 cups of air-popped popcorn .with ½ teaspoon extra virgin olive oil. Sprinkle ½ teaspoon sea salt and 1 tablespoon toasted sunflower seeds and toss again. This wholesome snack is great for those on the go and won’t get worse after being in your bag all day.

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2.Roasted Chickpeas

A roasted chickpea recipe is not just healthy but also easy to make. Preheat the oven to 200 degrees Celsius and roast Chickpea for about 35 to 45 minutes, shaking the pan every ten minutes. They will be golden brown and crunchy on the inside when done, combine all the spices and drizzle with olive oil. Immediately toss with spices while hot.

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Roasted chickpea

3.Apple Sandwiches

Trim one cored apple and cut it into thick rounds. Spread half the slices with 1 tablespoon crunchy peanut butter, and then sandwich them with the remaining slices. Sprinkle some powdered cinnamon on top and enjoy. This is a light snack yet very satiating. Remember, what you snack may affect your weight, more than how much or how often you nibble.

Apple sandwich

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4.Sweet Potato Strips

Slice 1 sweet potato lengthwise into thin strips. Toss with 2 teaspoons olive oil. Roast on an oiled, nonstick baking sheet at 150oC until crisp and golden brown, for 20 minutes. Season with sea salt (store leftovers in an airtight container for up to three days).

Sweet potato toast

5.Stuffed Dates

If you are a fan of sweet and crave something sweet to eat in monsoon, this recipe is for you. Dates are sweet and also healthy. Instead of eating whole dates, you can stuff them with cheese, dry fruits such as walnuts. This is a very sweet and flavourful snack. Divide 1 tablespoon goat cheese among four pitted dates. Top them with four toasted walnuts. Delicious and nutritious!

Stuffed dates

6.Steamed Corn

For those who can’t get enough of corn this rainy season, here’s a street special recipe that you simply can’t resist. Mix 2 cups of corn, boiled with salt, 1/2 onion, finely chopped,1 tsp green chilli, finely chopped, ¼ cup of tomato, finely chopped, ½ tsp chaat masala, ½ tsp black salt, ½ tsp red chilli powder, 1 tbsp lemon juice, 2 tsp tamarind (imli) chutney & coriander mint (dhaniya-pudina) chutney and toss with fresh coriander leaves, chopped.

7. Low-fat yoghurt

Take 100 grams of 60-calorie double-toning yoghurt. Now add about five grams of seasonal fruits and berries, for a total of 100 calories. Enjoy a healthy bowl of goodness. Yoghurt is high in vitamins and minerals, which can help you live a healthier life.

Yogurt parfait

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8.Roasted Soy Almonds

Toss 1 cup of raw almonds with 2 ½ teaspoons of tamari. Roast on an oiled baking sheet at 180 degrees Celsius, stirring occasionally until golden brown for 10-15 minutes. These snacks are easy to make and keep handy. Moreover, they are super high in proteins and healthy fats. Plus, if lightly seasoned, they can satisfy cravings for saltiness and crunch.

9.Grilled Fruit Skewers

If you are bored of eating regular fruits, grill them this time. This would make for the perfect snack also you would get the nutrition of fruits. Cut fruits like pineapple, orange, peach, plums and apples into slices and cubes. Put them on the skewer or roast them on the pan.

Fruit skewers

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