food | Mango Bunch

High Cholesterol? These Five Habits Can Help Manage It Naturally

Entertainment Desk — Thu, 05 Feb 2026 06:31:49 +0000

Cholesterol management is not solely dependent on medication. Lifestyle habits play a critical role in regulating LDL (bad cholesterol) and HDL (good cholesterol). Here are five evidence-backed habits commonly recommended by health experts to support cholesterol control.

Prioritising Balanced Meals

Diets rich in whole grains, vegetables, fruits, and healthy fats are associated with better cholesterol profiles. Reducing saturated fats and avoiding trans fats is widely advised.

Staying Physically Active

Regular movement, including walking, cycling, or swimming, helps raise HDL cholesterol while lowering LDL levels. Consistency matters more than intensity.

Managing Stress Levels

Chronic stress can negatively affect cholesterol levels. Mindfulness, breathing exercises, and adequate rest support overall cardiovascular health.

Limiting Alcohol And Smoking

Excessive alcohol intake and smoking are strongly linked to poor cholesterol balance. Reducing or eliminating these habits can significantly improve heart health.

Maintaining A Healthy Sleep Cycle

Poor sleep patterns can disrupt metabolic health. Quality sleep supports hormonal balance and cholesterol regulation.

What To Eat To Improve Haemoglobin: Seven Nutrient-rich Foods You Should Start Taking Now!

Entertainment Desk — Wed, 04 Feb 2026 20:19:10 +0000

Maintaining healthy haemoglobin levels is essential for transporting oxygen throughout the body and sustaining energy levels. Low haemoglobin, often linked to iron deficiency, can result in fatigue, dizziness, and reduced immunity. While medical advice is essential in serious cases, nutrition plays a vital role in supporting haemoglobin production. Here are seven widely recommended food items known to help improve haemoglobin levels when consumed regularly as part of a balanced diet.

Spinach And Other Leafy Greens

Spinach, fenugreek, and kale are rich sources of non-heme iron, a key component required for haemoglobin synthesis. These greens also contain folate, which supports red blood cell formation. Cooking leafy greens lightly can help improve iron absorption.

Beetroot

Beetroot is widely associated with blood health due to its iron, folic acid, and antioxidant content. Regular consumption in salads or juices is often recommended for individuals seeking to improve haemoglobin levels naturally.

Pomegranate

Pomegranates contain iron, vitamin C, and antioxidants. Vitamin C enhances iron absorption, making pomegranate particularly effective when paired with iron-rich foods.

Dates And Raisins

Dried fruits such as dates and raisins are concentrated sources of iron and natural sugars. They also provide energy and support healthy blood circulation.

Legumes And Pulses

Lentils, chickpeas, kidney beans, and soybeans are excellent plant-based sources of iron and protein. They are especially beneficial for vegetarians and vegans.

Red Meat And Liver

Animal-based iron, known as heme iron, is more easily absorbed by the body. Lean red meat and liver are among the most efficient dietary sources for boosting haemoglobin.

Eggs

Egg yolks contain iron and high-quality protein, supporting red blood cell production. Including eggs in moderation can help maintain healthy haemoglobin levels.

Why Diet Matters

A consistent, nutrient-dense diet combined with adequate vitamin C intake supports better iron absorption. However, dietary changes should complement medical guidance where required.

Is store bought multigrain bread a health scam? Things to know before the purchase

Sneha Sengupta — Sat, 11 May 2024 16:38:46 +0000

A variety of grains, which can provide a range of vitamins, minerals, and dietary fiber, are often found in multigrain bread. Can it be regarded as a healthier option, though, because the other ingredients and processing techniques are the same as for regular bread?

According to nutritionist Neha Ranglani, as reported by Indian Express, multigrain bread isn’t always healthier than white or brown bread. “If you’re eating multigrain bread in the name of health, then watch out. Now multigrain may sound super healthy, of course, because there are different grains in one product,” she suggested.

Kanikka Malhotra, consultant dietician and diabetes educator, agreed to it and said, “Multigrain labelling can be deceiving. Many breads labelled ‘multigrain’ may list ‘wheat flour’ as the first ingredient. This indicates refined grains, stripping the bread of the bran and germ, where most of the fibre and nutrients reside.”

“Look for ‘whole wheat flour’ or ‘100% whole grain’ as the top ingredient for the true multigrain benefit,” she added.

The idea that bread made with multiple grains is invariably high in calories is another fallacy.

Difference in nutritional quotient between multigrain bread and white bread

“Multigrain bread contains more fibre than plain white bread. Fibre keeps you fuller for longer, improves digestion, and regulates blood sugar levels,” expert adds.

The glycemic index (GI) of multigrain bread is frequently lower than that of white bread. “The GI reflects how quickly a food elevates blood sugar. Lower GI means more stable blood sugar levels, which is excellent for diabetics.”

Compared to refined grains in white bread, whole grains in multigrain bread have higher levels of vitamins, minerals, and antioxidants.

Overall benefits of multigrain bread

Multigrain Bread is considered healthy, yet must be chosen with precision.

Not every multigrain bread is made the same way. According to her, reading labels enables you to make more informed choices and select the option that is best for your health.

“The key is in the ingredients,” Malhotra reaffirms. Although the particular grains used in multigrain bread vary, Malhotra lists several popular ones along with their health benefits:

Wheat: A staple grain high in fiber, B vitamins, and minerals such as selenium and magnesium.
Oats: Rich in soluble fiber, which lowers cholesterol and supports intestinal health.
Barley: This grain has a fiber called beta-glucan that lowers cholesterol and blood sugar.
Flaxseeds: Rich in omega-3 fatty acids, flaxseeds may help lower inflammation and are beneficial for heart health

Myths- Decoded

According to Malhotra, many people believe that white bread is no longer relevant, in addition to believing that multigrain bread is the healthiest type of bread available.

“Multigrain foods are often more nutritious. However, occasionally eating white bread is not a dietary sin. Moderation and thoughtful eating are essential,” she recommends.

“Calorie content varies greatly based on the ingredients and serving size. Concentrate on portion control and select multigrain bread that fits your total nutritional requirements,” she adds.

To avoid sudden increases in blood sugar, opt for atta bread instead of maida bread and search for a carb-to-fiber ratio (C:F) of less than 5:1.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice.

Summertime recipes: 8 tasty chutney recipes to devour amidst the heat wave

Sneha Sengupta — Fri, 10 May 2024 16:13:53 +0000

Summertime dinners can be boring due to poor appetites and the heat, which makes them even less appealing. But the meal can be improved with the correct condiments to intensify the flavor. Even the most boring of meals may be enhanced by homemade chutneys, and making them is probably the simplest thing ever.

“Chutneys can be a delightful and healthy addition to meals, especially during summer, for several reasons. Chutneys often include a variety of fresh herbs, fruits, and vegetables that are abundant during the summer months. Ingredients like mint, coriander (cilantro), tomatoes, mangoes, and peppers are rich in vitamins, minerals, and antioxidants, contributing to overall health and well-being. Certain chutney ingredients like mint and cucumber have natural cooling properties. Consuming these chutneys can help cool down the body and provide relief from the heat. Chutneys can add a burst of flavour to meals without significantly increasing calorie intake. They often contain minimal or no added fats and sugars, making them a healthy alternative to heavy dressings or sauces,” said Shruti Keluskar, Nutritionist at Cloudnine Group of Hospitals, Pune, as reported by HT Lifestyle.

Below are recipes of chutney to strengthen immunity and enhance the taste of food.

1. Raw Mango Chutney

Time required: 15 minutes

Ingredients used

Raw mangoes (2 medium-sized), peeled and chopped
Sugar or jaggery (to taste)
Roasted cumin seeds (1 teaspoon)
Red chili powder (1/2 teaspoon)
Salt (to taste)

Procedure

Chop the raw mangoes; add the sugar or jaggery, roasted cumin seeds, red chili powder, and salt in a mixer or food processor.
Blend until smooth, tasting to adjust sweetness and spice level.
After transferring, place in a serving bowl.

2. Amla (Indian Gooseberry) Chutney

Time required: 20 minutes

Ingredients used

Fresh amla (Indian gooseberries) – 6 to 8, deseeded and chopped
Grated coconut (1/2 cup)
Green chilies (1 to 2, adjust to taste)
Ginger (1-inch piece), chopped
Curry leaves (a handful)
Salt (to taste)
Mustard seeds (1/2 tsp)
Oil (1 tsp)

Procedure

Add the chopped amla, grated coconut, ginger, curry leaves, green chilies, and salt to a blender or food processor.
For a smooth paste, add a small amount of water and combine.
In a pan over low heat, add the mustard seeds and let them sputter.
After adding the tempering to the chutney, thoroughly stir.
Serve rice, dosas, or snacks with amla chutney as a dip.

3. Mint and Coriander Chutney

Time required: 10 minutes

Ingredients used

Fresh mint leaves (1 cup)
Fresh coriander leaves (1 cup)
Green chilies (2 to 3, adjust to taste)
Garlic cloves (2 to 3)
Roasted cumin powder (1 teaspoon)
Lemon juice (from 1 lemon)
Salt (to taste)

Procedure

To make a smooth paste, blend mint leaves, coriander leaves, green chilies, garlic cloves, roasted cumin powder, lemon juice, and salt.
Taste and adjust the seasoning.
Serve chutney made with mint and coriander with sandwiches, snacks, or as a dip.

4. Tomato and Garlic Chutney

Time required: 15 minutes

Ingredients used

Ripe tomatoes (2 large), chopped
Garlic cloves (4 to 5)
Red chili powder (1/2 teaspoon)
Turmeric powder (1/4 teaspoon)
Tamarind pulp (1 tablespoon)
Jaggery or sugar (1 tablespoon)
Salt (to taste)
Oil (1 tsp)

Procedure

Chop and sauté garlic cloves in hot oil until golden brown.
Add the diced tomatoes, salt, tamarind pulp, jaggery or sugar, red chili powder, and turmeric powder.
Simmer until the mixture thickens and the tomatoes become mushy.
After letting it cool, mix it till the consistency of chutney is smooth.
Serve rice, idli, or dosa with tomato and garlic chutney.

5. Carrot and Ginger Chutney

Time required: 15 minutes

Ingredients used

Carrots (2 medium-sized), grated
Ginger (1-inch piece), chopped
Green chilies (2 to 3, adjust to taste)
Curry leaves (a handful)
Roasted peanuts (2 tablespoons)
Lemon juice (from 1 lemon)
Salt (to taste)

Procedure

Blend together grated carrots, sliced ginger, curry leaves, green chilies, roasted peanuts, lemon juice, and salt in a blender.
Add a small amount of water if needed, and blend until smooth.
Serve the carrot and ginger chutney as a spread for sandwiches or with roti or paratha.

6. Spinach and Peanut Chutney

Time required: 15 minutes

Ingredients used

Fresh spinach leaves (1 cup)
Roasted peanuts (1/4 cup)
Green chilies (2 to 3, adjust to taste)
Garlic cloves (2 to 3)
Lemon juice (from 1 lemon)
Salt (to taste)

Procedure

After blanching spinach leaves for a minute in boiling water, drain and give them a quick rinse in cold water.
Boiled spinach leaves, roasted peanuts, green chilies, garlic cloves, lemon juice, and salt should all be mixed in a blender.

7. Raw Karonda Chutney

Time required: 15 minutes

Ingredients used

Raw green karonda or Natal plum (1 small cup)
Jaggery (½ small cup)
Coarse roasted Peanut powder (¼ small cup)
Green chillies (2)
Chopped coriander leaves (¼ small cup)
Salt
Jeera powder ¼ tsp.
Oil 1 tsp.
Asafoetida ½ tsp.

Procedure

Chop the karonda in half, then take out the seed and sap.
Blend it into a thin paste.
Thereafter blend together the peanut powder, jeera powder, chiles, coriander leaves, salt, and jaggery.
Hing is added to some heated oil, and the combination is then tempered using this mixture.
Savor this deliciously tart chutney.

8. Kokam chutney

Preparation Time: 30 minutes

Ingredients used

Kokum (amsul) pieces (1/2 cup)
Salt
Jaggery (1 tablespoon)

Procedure

In a bowl, soak the kokum in one cup of water for twenty minutes.
After draining, pulp it into a fine paste.
Spoon into a bowl, then stir in the salt and jaggery.

Refreshing, healthy and nutrient rich breakfast smoothies to relish this summer

Sneha Sengupta — Thu, 02 May 2024 17:58:54 +0000

Smoothies are not only very customisable, allowing you to incorporate your preferred fruits, nuts, seeds, and grains, but they are also bursting with fiber, vitamins, and minerals—everything you need to survive the intense summer heat.

In an interview with HT Lifestyle, Nimissha Jjain, a dietitian at the Madhuban Diet Clinic in Pitam Pura, Delhi, offered some inventive smoothie recipes.

1. Pineapple Berry Blast Smoothie: For a protein and antioxidant boost, blend mixed berries, such as strawberries and raspberries, with pineapple and almond milk.

2. Mango Papaya Smoothie: In the sweltering summer heat, this thick, creamy mango and papaya treat is the ideal balance of flavor and nutrition. For a creamy, tropical delight, blend some homemade coconut milk with ripe mangoes and papaya.

3. Watermelon Mint Smoothie: This superfood drink will quench your thirst from the inside out and make sure your body gets all the nutrients it needs. Mix lime juice, mint leaves, fresh watermelon chunks, and a little honey to create a cool and pleasant summer beverage.

4. Roasted Chana Sattu Banana Smoothie: A refreshing summer treat that combines protein, vitamins, fiber, and other micronutrients. A creamy, satisfying smoothie full of protein and good fats can be made by blending bananas, almond milk, chana sattu, and two seedless dates.

5. Nutritious green smoothie: Combine cucumber, celery, spinach, and fresh coriander with an amla and a piece of ginger. Garnish with a slice of lemon and mint leaves.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice.

5 tips to decode whether your store bought paneer is synthetic or pure

Sneha Sengupta — Sun, 28 Apr 2024 18:33:13 +0000

A new threat threatens paneer, the soft Indian cheese that’s valued for its flexibility in curries and desserts. These goods, dubbed “fake paneer,” are becoming more and more prevalent in the culinary industry. They may be unhealthy and frequently contain subpar ingredients.

The government is acting to address this problem. Out of 168 food items evaluated by the Food Safety and Standards Authority of India (FSSAI), reports from Noida in early April revealed that 47 goods related to paneer and khoya were contaminated.

Authorities disposed of a startling 1300 kg of bogus paneer along the Mumbai-Delhi Expressway in February after seizing it.

How can one learn to tell the difference between real and phony paneer? Deepali Sharma, a professional nutritionist at the CK Birla Hospital in Delhi, suggests that you begin by looking at its texture and appearance:’

Texture: Synthetic paneer frequently looks rubbery or unduly smooth, but genuine paneer should be soft and break easily.
Smell: Real paneer smells mild and milky, however fraudulent paneer may not smell at all or may smell artificial.
Taste: Another clue to authenticity is taste; genuine paneer has a clear, creamy flavor, whereas imitations may taste manufactured.
Moisture content: Synthetic paneer is usually dryer, while genuine paneer releases whey when pressed and has a higher moisture content.
Cooking tactic: While imitation paneer may melt, become rubbery, or crumble, real paneer browns and keeps its structure during cooking.

“Finally, ensure you purchase paneer from trusted sources or reputable brands, checking for quality certifications or safety marks on the packaging to avoid synthetic products,” Sharma recommended as a word of caution.

What dangers does eating imitation paneer pose to the health?

Synthetic Paneer seems elastic in texture.

According to Sharma, eating artificial paneer might cause nausea, vomiting, diarrhea, and upset stomach.

Sharma went on to say that prolonged ingestion may also have an adverse effect on your liver and kidneys. This is because artificial paneer may contain dangerous chemicals and milk powder, both of which can be detrimental to your heart health.

Beat the heat with these refreshing summer drinks, retain hydration with elegance

Sneha Sengupta — Thu, 25 Apr 2024 17:50:35 +0000

The arrival of summer means that it’s imperative to drink enough of water and hydrated consistently. Given the several states and localities around the nation that have issued heatwave alerts, it is imperative that we take precautions and maintain our physical fitness this summer. Here is a carefully picked collection of two recipes for cool beverages that we may make at home to cool off this summer in style.

Guava masala mojito

Source: Brazilian Kitchen Abroad

Ingredients used:

Guava, over ripe – 2 nos, large
Sugar – 1½ tbsp
Black salt – ½ tsp
Roasted cumin powder – ½ tsp
Pepper powder – ½ tsp
Salt – a pinch
Lemon juice – 3 tbsp
Mint leaves – handful
Iced water – ¼ cup
Ice cubes – few
Soda water, chilled – to top up
To garnish:
Guava wedge
Mint leaves
Paper straw

Procedure

Mix together in a blender sugar, black salt, roasted cumin powder, pepper powder, a small amount of salt, lemon juice, mint leaves, and chilled water with ripe guava chunks.
After straining, transfer the mix to a glass and add ice cubes and soda water.
Add a paper straw, guava wedges, and fresh mint leaves as garnish.
Preserve that in refrigerate for a while and enjoy.

Apple Cinnamon Orange Mint Tea

Ingredients used:

4 nos Mint Sprigs
½ no Orange (kinnu)
1 no Apple Slices
2no Ginger slices
2 nos Green Tea Bag
2 nos Cinnamon (1inch)
500ml Boiling Water

Procedure:

Put the orange slices, apple, ginger, cinnamon, mint sprigs, and green tea bags in a teapot filled with boiling water.
Let it steep for five minutes.
Transfer the nutritious apple cinnamon orange mint tea into a cup, and serve.

(Recipe Credit: Kunal Kapur, Ace Chef)

Delectable banana bread pudding recipe to satiate your cravings for evening snacks

Sneha Sengupta — Wed, 24 Apr 2024 18:05:22 +0000

Cravings for evening snacks are genuine. But eating fried snacks in the evening can exacerbate pre-existing medical conditions. The actual trick is to strike the ideal balance between producing nutritious and delicious evening snacks. In addition to making us feel full, banana bread pudding can sate our sweet tooth. It is also the ideal dessert to finish off a delicious dinner. This is a really simple and quick recipe for banana bread pudding that you can make at home.

Recipe by Chef Kunal Kapoor

Ingredients used:

For pudding:

Pav Bread, large – 4 nos
Banana, large – 1 no
Cashew nuts – ¼ cup
Custard Powder – 2 tbsp
Sugar – 2½ tbsp
Milk – 1¾ cups
Cinnamon powder – ½ tsp
Chocolate chips – ¼ cup
Raisins – ¼ cup
Tutti frutti – ¼ cup
Blueberries – handful
Butter, melted – 2 tbsp

For garnish:

Chocolate chips – handful
Blueberries – handful
Raisins – handful
Tutti frutti – handful
Icing sugar – 2 tbsp
Mint Sprig

Procedure:

Place the sliced pav breads on a baking dish and bake for 12 to 15 minutes at 140C.
Peel and chop the bananas at the same time.
Roughly blend them in a blender with cashew nuts, sugar milk, custard powder, and cinnamon powder.
After transferring the baked bread to a bowl, top it with chocolate chips, blueberries, raisins, and tutti fruity. Transfer the banana blend into the bowl.
Next, ladle the pudding into the ramekins after brushing them with melted butter.
Add chocolate chips, raisins, tutti fruity, and blueberries to the pudding’s top.
After setting the ramekins on a baking dish, fill the tray with water.
Next, bake them for 35 to 40 minutes at 180°C. After removing the pudding from the oven, serve hot.
Otherwise, wait for 10-12 minutes to cool ot down and then demould to avoid breakage.

Beat the heat with the coolest recipe: Try watermelon coconut barfi, this summer

Sneha Sengupta — Sat, 20 Apr 2024 17:45:23 +0000

Many states have issued heatwave alerts. Even while summer might be harsh at times, it also brings us delicious summer fruits that we all adore. Summer fruits are ideal when they satisfy our thirst and supply the body with essential nutrients.

Everyone like watermelons, and adding the distinct flavor of coconuts to them enhances their flavor and gives them a rush of flavors. We’ve put together a really simple and enjoyable recipe for making watermelon coconut barfi at home. This is the recipe.

Ingredients used:

Watermelon Juice – 6 cups
Ginger 1” piece – 1 no
Water – a dash
Sugar – 130gm ½ cup + 1 tbsp
Mint Leaves – few sprigs
Cornstarch – 50 gms /5 tbsp
Water – 5 tbsp
Rose Water – 1 tsp
Vanilla Essence – few drops (optional)
Food Colour Red – 2 drops
Lemon – 1 no
Desiccated Coconut – ½ cup

Procedure:

Prepare and drain the watermelon juice. After that, boil it, stir in the sugar, and reduce by half.
After adding the mint, simmer it for a little while longer before removing it.
Stir the cornstarch and water into a slurry in a bowl, then mix it into the watermelon juice along with the ginger juice.
Add two drops of crimson food coloring, some vanilla essence, and rose water when the juice achieves a pudding-like consistency.
Add some lemon juice to it. After that, transfer the pudding onto a tray and level it out.
After around six hours in the refrigerator, cut into barfis. Top with desiccated coconut and serve cold.

(Recipe Credit: Kunal Kapur, Ace Chef)

Appetizing and nutritious office snack options to boost work performance

Sneha Sengupta — Fri, 19 Apr 2024 16:34:04 +0000

Do you feel less energetic at workplace, and wish to snack something healthy to level up your concentration and work flow? There are occasions when you don’t have time for lunch or, worse, your meal doesn’t satisfy you throughout the day. Make sure your desk is packed with something convenient and appetizing to tide you over until your next meal, just in case you find yourself in a similar predicament.

In conversation with, lnews and lifestyle news outlet, Her Zindagi, Megan Hilbert, a Registered Dietitian and Nutritionist in Top Nutrition Coaching, stated a range of healthy snacks to relish during office hours which in turn also boosts overall work performance.

Nuts And Seeds

The advise Megan gave about nuts and seeds is that they are great sources of fiber, plant-based protein, and healthy fats. Taken with high-carb foods, this combo can help you feel satisfied in between meals and reduce blood sugar increases. Sunflower seeds, cashews, almonds, pumpkin seeds, pistachios, and walnuts are a few popular options.

Chickpeas (Roasted)

With five grams of fiber and five grams of protein, a half-cup of chickpeas is a great way to stave off hunger in between meals. Megan says you may add your own special spices to this snack because it’s so versatile, or you can buy convenient pre-packaged varieties of roasted chickpeas from grocery stores. Chickpeas are also a great source of many important nutrients, including iron, copper, zinc, magnesium, folate, and zinc.

Tuna Bites paired with Whole Wheat Crackers

This snack combination is an excellent choice for anyone trying to control their weight because each container has only 120 calories and 21 grams of protein. Intriguing flavor combinations like herb and garlic are also available in certain pouches; these complement whole wheat crackers wonderfully. Rich in omega-3 fatty acids, tuna has been associated with a lower risk of heart disease, a reduction in inflammation, and an improvement in cognitive function.

Cottage Cheese with Fruits

It offers a delicious protein boost, with about 12 grams of protein per half-cup meal. In addition to adding a wonderful flavor, cottage cheese and fruits like pineapple or berries also provide fiber and other minerals that are critical for preserving intestinal health. Prebiotics, which are abundant in fruits, feed good bacteria and promote proper digestion.

Apples/Bananas mixed with the sumptuous Peanut Butter

Apples provide a good dose of fiber in addition to important nutrients like potassium and vitamin C, especially when eaten with the skin on. According to research, these nutrients can support heart health and strengthen immunity, respectively. Plant-based protein and healthy fats included in peanut butter help to stabilize blood sugar levels and provide a sensation of fullness in between meals.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice.