Hydration for Health

We always hear: “Drink your water”, but why is water so essential for our Health. We all know water is really important. I mean, it covers 70% of the earth. Our bodies are 75% water and  25% is solid matter. The bones, the organs, the muscles… Our brains are 85% water and 15% fat, our blood is 90% water. But what does important mean? What does water actually do? What role does it play in the different aspects of health?
Plain water is the best beverage for quenching thirst. it is cheap, calorie-free, contains no sugar, caffeine, or other additives. Do we take enough water every day? Most of us just drink water when we feel thirsty, but it might be too late by the time we feel thirsty, our body is already dehydrated by then. If you are not in the habit of drinking sufficient water it's the first thing to change if you want to get healthy. Be it summer or winter, we still need to take sufficient water even if we don't feel thirsty Here are some reasons why water helps you.

1 Water helps in digestion

Contrary to what some believe, experts confirm drinking water before, during, and after a meal will help your body break down the food you eat more easily. This will help you digest food more effectively and get the most out of your meals.

2 Water helps to absorb nutrients

In addition to helping with food breakdown, water also helps to dissolve vitamins, minerals, and other nutrients from your food. It then delivers these vitamin components to the rest of your body for use.

3 Water helps to lose weight

Studies have linked body fat and weight loss with drinking water. Drinking more water while dieting and exercising helps you to lose extra pounds. Water also helps to suppress hunger and keep calorie intake low. 

4 Water protects body tissues, spinal cord, and joints.

Water consumption helps lubricate and cushion your joints, spinal cord, and tissues. This will help you to enjoy physical activity and lessen the discomfort caused by conditions like arthritis.

5 Water regulates body temperature

Staying hydrated is crucial to maintain your body temperature. your body loses water through sweat during physical activity and in hot environments. Your sweat keeps your body cool, but body temperature rises if don't replenish the water loss. The body also loses electrolytes and plasma along with sweat which is very essential for normal body functions.  

6 Water Improves metabolism and boosts energy 

Drinking water activates your metabolism A boost in metabolism has been associated with a positive impact on energy levels. One study found drinking 500 ML of water boosts the metabolic rate by 30% in both men and women. These effects appeared to last for 90 minutes.

7 Water improves brain functions and mood

Proper hydration is key to staying in the tip-top cognitive shape. Research indicates that not drinking enough water can negatively impact your focus, alertness, and short-term memory. Not getting enough water can also affect your mood. Dehydration may result in fatigue and confusion as well as anxiety.

 8 Water keeps skin bright and young

Adequate water intake will help keep your skin hydrated and may promote collagen production. However, water intake alone isn’t enough to reduce the effects of aging. This process is also connected to your genes and overall sun protection. When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.

9 Water improve blood oxygen circulation

Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.

10 Water helps excrete waste through perspiration, urination, and defecation 

Your body uses water to sweat, urinate, and have bowel movements. Sweat regulates body temperature when you’re exercising or in warm temperatures. You need water to replenish the lost fluid from sweat. 

How much water should you drink?

The reality is, the amount of water needed varies greatly depending on age, gender, health, physical activity, the tendency to sweat, and more. The majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide 
One way to determine whether you're drinking enough water is to peek in the pot after you pee. "It's best to go by the color of your urine," Jampolis says. "If it's dark yellow, you aren't drinking enough. Aim for light yellow."
So the formula for that is: You have to take your body weight in the pound and divided it by two, and the answer that you get is how many ounces you should drink every day.

Every cell in the body needs water to function correctly. However, drinking too much can lead to water intoxication and serious health consequences in some cases with underline medical conditions, like server congestive heart failure or renal failure.

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Healthy Burrito Bowl 🥗

Are you bored of eating the same salads? Looking for some change without losing fitness goals. This is a quick and healthy fix for chipotle fans, who are on the low carb diet plans and missing the chipotle bowl. With a few small tweaks, you can enjoy the same yummy taste without worrying about calories. This dish is fresh, homemade, quick, healthy, and low in carbs. I have made it vegan, but if you like you can definitely add eggs or grilled chicken. Or if you’re like me, you can keep it vegetarian. There’s plenty of goodies to go around here!
And if you want, you can use white rice or brown rice in place of quinoa. So let's get started.

Ingredients:

• 1 cup uncooked quinoa.
  
• 1 cup salsa, homemade or store-bought
• 1/4 cup guacamole 
• 3 cups chopped Romaine lettuce
• 1 cup whole kernel corn, drained
• 1 cup black beans, drained and rinsed
• 1 cup green peas
• 1 cup reduced-fat Mexican style cheese
• 1/2 Onion
• 1 Roma tomatoes, diced
• 1 avocado, halved, seeded, peeled, and diced
• 2 tablespoons chopped fresh cilantro leaves
• 1 cup sour cream
• 1 tablespoon chipotle paste*
• Juice of 1 lime

Directions:

1 Wash and cook 1 cup of quinoa in a rice cooker with 2 cups of water and pinch of salt.

2 Drain and wash Black beans, and warm it for 1 min. 

3 Drain and wash sweet corns and green peas, add a pinch of salt, and steam it for 2 minutes.

4 fine Chopped tomato, onion, and cilantro.

5 Let the cooked quinoa cool of and loosen it.

 

6 Assemble the bowl by adding quinoa first then add one by one all ingredients like beans, corns, peas, finely chopped tomato, onion, and avocado.

7 Top it with salsa, sour cream, guacamole, salt, and paper. Finally, add cheese, cilantro n squeeze in little lime. Your yummy chipotle bowl is ready to sever.

 Nutritional Facts and Benefits of Quinoa:

Quinoa is an edible seed that has become increasingly popular among health-conscious people. It's loaded with many important nutrients. Quinoa is gluten-free, high in protein, and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants. Rich in fiber, minerals, antioxidants, and all nine essential amino acids, quinoa is one of the healthiest and most nutritious food. It may improve your blood sugar and cholesterol levels and even aid weight loss. What’s more, it’s naturally gluten-free, delicious, versatile, and incredibly easy to prepare.

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How To Get Better sleep - Useful Tips

In my previous post, we saw how sleep impacts our overall health, and how we can improve our health by getting enough sleep. So if you are someone, who is not getting 7-9 hours of sleep regularly, then you better start working on it before it's too late. We know good sleep is so important, then comes the next question, how can we improve our sleep quality. As per scientific research, if we want to get good sleep, we have to work with our body and not against it. Our body follows the sleep clues, and we need to make sure that the body gets those sleep singles. We can use this tool to get good sleep. By altering some clues like dim lights, cool temperatures. Studies suggest that keeping the record like a sleep diary helps to understand your sleep pattern and what is interfering with it. So if you want to understand your sleep pattern, it's advised that started keeping a diary for a couple of weeks.

Here are a few recommendations by sleep scientists to improve your Sleep.

Avoid caffeine and other stimulants

Coffee takes 6 hours to clear from your blood. So think, if you take caffeine in the evening by the time you hit bed most of the caffeine is still there in your system. It is a good idea to avoid these things in the latter part of the day. Alcohol on other hand makes you drowsy at first, but wake you up later and disturb your sleep. So to avoid these stimulants in the latter part of the day.

Stick to a constant schedule 

It is very essential to go to bed and wake up at the same time every day, including weekends and holidays. Consistent bedtime gives you better sleep. It's easy to get carried out by the temptation of watching a late-night movie on weekend, but that breaks your sleep cycle. Just plan your day, including the weekend is such a way that you don't have to push your bedtime. With a little practice and discipline, it's not that hard, and on top of it, you can enjoy your next day with more energy. So make a habit of sticking to your sleep and wake up schedule.

Limit naptime

Small power naps are good for health, but you have to watch it carefully. Maximum 30 minutes nap time, that too early in the afternoon is good. But if you are taking long naps or taking it in the late afternoon' that is going to keep you up late in the night and will mess up with your sleep schedule.

Don't eat large or spicy dinner

The meal before bedtime should be light. Large meals before bedtime can cause indigestion. Similarly, limit your fluid intake. Large fluid intake before bed means late-night trips to the restroom. These things disturb your sleep and leave you tired the next morning.

Keep it cool

Bedroom temperature between 60 to67F (15.5 to 19C) signals your body it's time to snooze. The hot temperature on other hand gives the body the wrong clues to keep awake.

Establish a soothing bedtime routine

Take a bath or cool down your body, read a book, meditate. This is not the time to watch a pulse-pounding thriller on TV or arguing with your spouse. Research shows that blue light in LED devices messes up with our body's natural circadian rhythm. The bright light at night including glow from TVs and handheld screens are zeitgebers that trick the body into wakefulness.

Use the bedroom only for sleep and sex

With today's work demands, it's not uncommon to see people bring work home or rather bedroom. Many people stay awake to finishing work late at night from their bedroom. That is a very bad single for the body. Avoid establishing a connection between your bed and work. When you walk in your bedroom, the body should automatically get a clue it's time for rest.

Don't toss and turn for hours

If you cannot sleep, get out of bed after 20 minutes and do something restful in dim light, like meditation. Then try sleeping again. Your extra effort will be rewarded in a myriad of ways.

Exercise regularly

Fit people sleep better. The only thing to remember while planning a workout is to schedule it earlier in the day. Workouts within an hour of bedtime can make you too invigorated to drop off.

Expose yourself to bright light 

Exposing to bright light in the morning sets your body clock. It gives the body single to wake up and get started. On the other hand, avoid bright light and glow from electronic devices for at least 30 minutes before you intend to go to sleep.

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Better Sleep Part-Ⅱ "Impact of sleep on Health"

In this Part-Ⅱ of Better Sleep blog, we are going to discuss the detailed impact of sleep on health. We all know sleep is essential for good health but most of us are not aware of what it actually means. What and how much sleep impacts on our health. So let's check the details one by one.

Sleep and Creative Connection

    You might have heard many stories that scientists and artists making discoveries in their dream. There is well know the story about Paul McCartney that the tune of his 1965 hit "Yesterday" came to him in a dream. Similarly, it is said that famous writer Stephen King once fell asleep on a plane to London and dreamed about an author held captive by a crazy fan. When he woke up, he jotted down the dream and its dialogue on a cocktail napkin. That became the core of his best selling psychothriller "Misery". Another well-known case of Russian chemist Dmitri Mendeleev, who developed the periodic table of elements saw it in a dream first.

    The famous saying "sleep brings insight " is true in the sense that sleep particularly REM or dreaming sleep is a reservoir of creativity. REM sleep, specifically, is the time when mental connections are made and information is synthesized in new and surprising ways. 

    Even a short nap can bring insights. So next time you have a knotty problem, sleep on it. The answer may be waiting to delight you when you wake up! 

Sleep and Performance

    Sleep experts advise that those who want to reach peak performance need to get peak sleep. Sadly athletes are often pressured to forgo sleep to train and meet goals. Most muscle building and tissue repair happen during sleep and that it improves performance. Lack of sleep, in contrast, raises the risk of injury. During sleep, the brain also builds connections that lead to skilled muscle memory. 

    Well-slept players run faster sprints and shoot more accurately than players sleeping less than 8 hours. Improving sleep duration and quality boosts performance in all athletic players. Pro athletes know it best, "Make time for sleep and your body will thank you."

Sleep and Immunity

    Sleep researchers have found that the neurons controlling sleep in the brain are in constant conversation with the immune system. Hormones and neurotransmitters flow back and forth among these cells, adjusting your immune response to your sleep/wake patterns. And what the immune system wants is a good night's sleep.

Your mother said you'd get sick if you didn't get enough sleep, and now sleep researchers are backing her up.

     When you're sick, the immune system prompts your body to sleep more. And when you run short on sleep, your brain cannot stimulate a proper immune response. Sleepless people have fewer cytokines, proteins that fight infection and inflammation. They also produce far fewer cancer-fighting natural killer cells; a single night with four hours of sleep results in a 70 percent drop in these immune system stalwarts. However, one sleepless night is not as bad for your immune response as chronic short sleep night after night, a common problem nowadays. A full night's sleep also bolsters your response to viruses. 

    Sleeplessness may even promote cancer. People with reduced amounts of natural killer cells have a greater risk of dying from a wide range of cancers. Shift work, with its disrupted sleep rhythms, has been connected to breast, prostate, and colon cancers. Scientific studies are suggesting that sleep, or lack of sleep, can have a profound impact on the effectiveness of a vaccine. 

Sleep and Obesity

    Sleep researcher Dr. Eve Van Cauter of the University of Chicago calls sleep deprivation "the royal road to obesity." Sleep is intimately connected to your body's metabolism, including its ability to process glucose (blood sugar). People who are short on sleep need 40 percent more insulin than their rested counterparts. The hormone leptin makes you feel full and drops in people who are sleep deprived, while its complement, the appetite-stimulating hormone ghrelin, increases. Sleeplessness also raises the level of natural endocannabinoids
in the bloodstream: Like cannabis, these chemicals give you the munchies. Sleepless folks eat 300 more calories a day than the well slept. Sleepless folks are hungrier than others, and they tend to reach for sweets, not vegetables.

     Sleeplessness and obesity can be a vicious cycle. Heavier people are more likely to suffer from sleep apnea, which obstructs breathing and fragments sleep. The resulting fatigue can boost hunger, putting on the pounds when you need them the least. Sleep deprivation is connected to a rise in obesity and type 2 diabetes and heart disease. Risk factors are many, and not all are well understood, but one is often overlooked: sleeplessness.

Sleep and Heart

When we are faced with a sudden threat our fight or flight reaction kicks in. Stress hormones flood your body. Your heart beats faster, blood flows faster to your muscles, and your breathing speeds up This reaction is vital in extreme situations, but it comes at a cost to the body. Sleepless people also pay this cost: Their sympathetic nervous systems, which should ramp down at night, stay active, and keep them on high alert. People who don't get enough sleep are at a much higher risk of heart disease, heart attacks, high blood pressure, and strokes.

Sleep-deprived people are two to three times more likely to have calcification in their coronary arteries, a condition that narrows and stresses the blood vessels. In sleep, blood pressure normally drops, but not in the sleep-deprived. This hypertension increases the risk of stroke.

Getting too much sleep-say, more than nine hours-doesn't help and may in fact hurt. Mortality goes up for the overslept as well. The right amount, as always, seems to be seven to nine hours, as sound and uninterrupted as you can make them. 

Sleep and Mental Health

Poor sleep is a hallmark of many mental illnesses, including schizophrenia, depression, and bipolar disorder. Insomnia and disturbed sleep both are precursors to and symptoms of serious psychiatric disturbances including depression, anxiety, and bipolar disorder. Even in small doses, sleeplessness affects a healthy person's emotions and perceptions.  Studies show that people who are short on sleep have an overreactive amygdala that yanks them back and forth between positive and negative emotions.
People who report insomnia are four times more likely to develop major depression than those with healthy sleep. Three-quarters of those who already have depression also suffer from poor sleep. In patients with depression, sleeplessness is a recognized risk factor for suicide.
Most patients with bipolar disorder also have insomnia, particularly just before and during manic episodes. Sleep loss, in fact, can trigger an episode. People with anxiety disorders are also likely to sleep poorly, with sleeplessness worsening their symptoms and making recovery tougher. About half of patients with schizophrenia have insomnia. Sleep disorders are common in people with addictions, contribute ing both to cravings and to problems with recovery. Poor sleep, even in childhood, is a risk factor for addiction later.

Sleep and Memory

In the first century A.D., the Roman scholar Quintilian wrote: "The interval of a single night [of sleep] will greatly increase the strength of the memory... [as] the power of recollection... undergoes a process of ripening and maturing." In recent decades, scientists have been able to test and track this process and have found that sleep, particularly slow-wave sleep, does just what Quintilian said. it strengthens and consolidates memory and learning.

Memory, as we currently understand it, has three basic stages. The first is encoding. Momentary experiences are sent to short term storage within the brain's hippocampus. The second stage is consolidation. Important memories move into the long-term residence in the brain's cortex, where they are integrated with other information. The third stage is retrieval: When you need them, you fetch the memories back into consciousness.

We feed our brain with important and unimportant information during the day, and it seems to actively suppress the insignificant memories. In your waking hours, you are bombarded by external stimuli and a near-infinite amount of unnecessary facts. During sleep, your neurons finally have time to sort through the day's input, keep what's important, and discard the trivia. This happens mainly during slow-wave, non-REM (NREM) sleep, the kind that dominates the early parts of our sleep(and most naps).

Poor sleep is a cause and an effect of dementia, scientists suspect. Studies of healthy elderly people show that those with highly fragmented sleep are far more likely to develop Alzheimer's disease than those who sleep soundly. The toxic protein deposits known as beta-amyloids, which build up in the brains of people with Alzheimer's, are more likely to be found in the frontal lobes of patients with disturbed sleep. Severely disturbed sleep in old age may be an early warning sign of dementia, allowing it to be diagnosed and treated earlier, with better results. 
Sleep doesn't just help you retain information-it also helps you forget. In a process that's not clearly understood yet.

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Body, Brain And Better Sleep Part-Ⅰ

Sleep is an active and vital state that builds and nourishes mental and physical health. It stocks your memory banks. It soothes your emotions. It pumps up your muscles, eases your stress, bolsters your immune system, fights dementia, and even keeps the pounds off. Just because you are not fully conscious while this is happening doesn't mean that sleep isn't crucial. While not all animals experience it in the same way, sleep has been developed and nurtured for over 3.5 billion years of evolution.

Sleep science has made rapid advances since the invention of devices that can read brain waves and track mental activity. Sleep has distinct phases, taking the brain on a journey of rest and reorganization. All living things follow daily cycles, which guide everything from our body temperatures to our mental alertness. The social costs of sleeplessness can range from increased traffic accidents to medical errors to industrial disasters on the scale of Chernobyl. In this blog series, we will look into more details about what we know and don't yet know-about sleep, its impact on health, and how you can improve your own sweet slumber.

While the sleeping body rests, the sleeping mind is still active. Sleep is very critical for our survival yet sleeplessness is on the rise everywhere. In today's brightly lit 24/7 society, we fight sleep with caffeine and willpower, struggling to get in just one more hour of work or entertainment. The result: Our memories are foggier, our reflexes are slower, and our bodies are sicker. It's time we stopped taking sleep for granted. "It seems as if we are now living in a worldwide test of the negative consequences of sleep deprivation," says Robert Stock Gold, director of the Center for Sleep and Cognition at Harvard Medical School.

We all are slaves to the clock. Not to the numbers on your watch dial or smartphone but to a more demanding master: the body clock. Your sleep/wake cycle, body temperature, mental agility, moods, athletic performance, appetite, sexual desire, and more increase and decrease on a regular cycle known as a circadian rhythm. (Circa from the Latin for around" and dian from the Latin for "day." so "around a day.") The sleep/wake cycle is the most obvious daily rhythm, and for most of history, people logically assumed that it was dictated by daylight.

 An experiment in 1938 proved this wrong. University of Chicago sleep scientist Nathaniel Kleitman and Bruce Richardson, camped out for 32 days in the total darkness of Kentucky's Mammoth Cave, to see how their bodies would respond in the absence of external cues. What they found: Even without daylight their bodies adhered to regular cycles of sleep and body temperature ups and downs. How ever, the cycles were not precisely 24 hours long. Over time, they gradually lengthened to somewhere between 24 and 28 hours.

Today we know that every human body is governed by a biological clock in the brain, a tiny region called the suprachiasmatic nucleus. The suprachiasmatic nucleus (SCN) is a tiny structure with an outsize influence on our lives. The cluster of 20,000 or so neurons is located in the lower-middle part of the brain, just above the point where the optic nerves from each eye cross, The SCN follows its own innate daily rhythm as it signals other parts of the body such as the pineal gland and the hypothalamus to regulate sleep. temperature, hunger, and more. Outside cues also keep it on track. Impulses from the nearby optic nerves travel to tell the SCN If it's bright outside.

However, outside cues such as light, temperature, and meals also influence circadian rhythms. Known as zeitgebers (from the German for "time giver"), these cues help to keep us on a roughly 24-hour schedule that corresponds to night and day. Bolstering the sleep/wake rhythm are several chemicals that the body releases in a daily cycle. Among them are Adenosine and Melatonin. Adenosine is a drowsiness compound, building up in the brain during the day and increasing your need to sleep. When you sleep. adenosine levels fall, only to rise again the next day. Melatonin, a hormone released in the evening by the pineal gland, cues the brain that sleep is (or should be) imminent. Although these mechanisms operate in every human body, each person's clock is set a little differently. "Larks" are best and brightest in the morning, rising early and sleeping early as well. "Owls," the late risers, are slow to get going but still lively late at night. 

Perhaps the best evidence of the power of circadian rhythms lies in the experience of jet lag. When you travel to a different time zone, your body clock and the outside environment no longer match up. It's hard to avoid jet lag completely, but most experts recommend a few measures. For example, if you're traveling eastward time zones. Adjust your schedule ahead of your trip, going to bed an hour later each night. Avoid caffeine and alcohol on the airplane On arrival, expose yourself to brighter light in the morning and wear sunglasses in the afternoon Conform to the local time as quickly as possible.

Circadian rhythms also affect body temperature and hunger. Understanding your own body's rhythms can have a positive effect on your daily performance. The majority of people are most mentally alert in the late morning and early evening, and sleepiness in the early afternoon, when they're ready for a post-lunch nap. Athletic performance peaks in the afternoon and early evening. Bright lights at night, including the glow from TVs and handheld screens, are zeitgebers that trick the body into wakefulness.

 So far we have looked into the science of sleep, now let's understand in detail the effects of sleep on our health in the next part. Stay tuned!

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Yummy Zoodles With Indian Style Pesto

Yummy Zoodles With Indian Style Pesto

Zucchini noodles, lovingly known as Zoodles, are one of the best ways to use all your summer zucchini. Zoodles has exploded onto the culinary scene as a gluten-free pasta alternative-plus, they add color, fiber, vitamins, minerals, and antioxidants to meals. If you’re looking for a low-carb, low-cal, weight-loss-friendly, healthy alternative to pasta or fun way to sneak in these yummy servings, look no further than the fabulous zucchini noodle.  You can easily spiralize vegetables such as zucchini, yellow squash, butternut squash or beets at home, or buy them ready to eat, and conveniently whip up healthy meals in minutes. Top zoodles with pesto, marinara sauce, or a simple drizzle of olive oil with parmesan cheese, or toss into salads and soups. 

Ingredients:

• 2 cups zucchini (fresh or frozen)spirals 

• 1 cups fresh coriander leaves, loosely packed

• 1/2 cups fresh mint leaves, loosely packed

• 1/4 cup cashew nuts

•  2 small garlic cloves

• 1/2 cup Parmesan cheese, grated

• 1/4 cup extra-virgin olive oil

• 1 or 2 green chilies 

• 1 Fresh lime

• Pinch of salt 

Directions:

Soak cashew nuts in water or milk for few hours.

Pulse the coriander leaves,  mint leaves, soaked cashew, garlic, cheese, oil, salt, and green chilies a food processor until thoroughly blended. Scrape down the sides and pulse a few more times to mix well.

Place the zucchini spirals in a medium saucepan with olive oil. Sauté the zucchini noodles in the pan over medium heat for 2 to 3 minutes. Drain excess liquid and portion the noodles into bowls.

Top each with a generous tablespoon of pesto Gently toss and squeeze little lime on top.

Add 2 tsp of  Parmesan cheese and decorate fresh mint leaves and enjoy. Makes 4 (2-cup) servings.

 

 Nutritional Facts and Benefits:

According to the USDA nutrient database, one cup of sliced zucchini contains 19 calories, 1.5 grams of protein, 0 grams of fat, 3.5 grams of carbs, 1 gram of fiber, and 3 grams of sugar. It also provides calcium, iron, magnesium, potassium, and a host of other vitamins and minerals your body needs to maintain optimum function. Zucchini is one of the lowest-calorie vegetables when compared to the same serving size as other nutritious vegetables like broccoli or Brussels sprouts. Coming in at only 19 calories per cup, zucchini also packs a nutritious punch. The bright green summer squash contains potassium, vitamin C, folate, vitamin A, and iron, no cholesterol, and almost zero fat. Zucchini is also a super low-carb fruit, containing only 4 grams of carbs per cup when eaten raw. Plus, its high water content means it’ll keep you feeling fuller, longer with every bite. 

Tips:

Enjoy this recipe with any spiralized vegetables. such as yellow squash, butternut squash or beets. To make zucchini spirals from scratch, use a handy kitchen gadget called a spiralizer or a small knife, peeler or grater. Use washed, unpeeled zucchini to create long, thin veggie noodles. Also, jarred pesto can be used instead.

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Asparagus Torta "The Super-Food"

Asparagus Torta

This dish is full of nutrients and super tasty. It is easy to make too! Asparagus is famously known as "The Superfood" of the vegetarian diet. It is low-calorie and full of nutrients along with egg protein, which makes it the best one-dish meal. If you are one who thinks it's hard to have kids like this nutritious veggie then try this. I am sure everyone will lick their fingers. In this recipe, I used asparagus but you can replace it with any other veggie of your choice. If you want to avoid breadcrumbs, you can add almond powder instead. So make it and enjoy a super healthy and yummy dish with your loved ones.

Ingredients:

1/2 bunch of fresh asparagus

1/2 onion, chopped

1 garlic clove

4 eggs

1/4 cup gluten-free panko breadcrumbs

1/4 cup grated Parmesan cheese

1/8th tsp salt

Pepper, to taste

Butter greasing

the pie dish 

2 tbsp olive oil sautéing

Directions:

1. Preheat oven to 325-350°F.

2. Sautee chopped onions and garlic in olive oil over medium heat until glassy.

3. Add chopped asparagus and sauté until tender, remove from heat.

4. Whisk eggs together while asparagus is cooling.

5. Add sautéed vegetables, panko crumbs, grated parmesan, salt, and pepper to egg mixture and combine with a whisk.

6. Generously grease a glass or ceramic pie dish with butter and pour the mixture into the dish.

7. Bake for about 20 minutes or until firm and beginning to turn golden brown.

8. Cool and serve.

Asparagus Nutritional Facts and Benefits 

Asparagus is high in antioxidants and packs a powerful punch of healthy vitamins and minerals: fiber, vitamins A, C, E, and K and folate. It’s also a great source of copper, an essential trace mineral that aids in collagen formation, energy production, and iron absorption. This nutrient-dense vegetable is one of the best sources of natural inulin, a type of fiber that is not digested in the digestive tract. Instead, it acts as a probiotic which helps support healthy gut flora.

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