Food
10 Delicious Bangladeshi Dishes With No Onion and No Garlic
When it comes to any cuisine, anywhere around the world, cooking a dish without garlic or onion is quite rare. Garlic and onion are both integral components of Bangladeshi cuisine as well since most of the recipes demand the satisfying crunch of onions and the powerfully pungent taste of garlic. But owing to the diversity of Bangladeshi recipes, there are several scrumptious dishes that require no garlic and no onion and yet manage to leave a gastronomical mark on the taste buds.
Onion & Garlic Free Yummy Bengali Dishes to Try at Home
Here are 10 such delicious Bangladeshi dishes that can be cooked without any onion and garlic.
Aloor Dom
Aloor Dom is a tasty Bengali dish where baby potatoes are slow cooked in such a way that the result is a rich buttery bowl of soft and textured potatoes. To cook this bowl of delicious goodness, some baby potatoes are diced and fried with salt until they turn golden.
Read:Easy Durga Puja Vegetarian Recipes to Try at Home
Setting the potatoes aside, in another wok, fry some bay leaf, red chili and cumin seeds. Adding ginger paste and poppy seed paste, it is required to fry everything together for 5 seconds until kaju paste and beaten curd are added to the mixture of ingredients.
Finally, the potatoes and some water are put in the mixture which is then simmered for 10 minutes. Once the gravy thickens, take it off from the stove and finish off with some garam masala.
Labra
Labra is a Bengali mixed vegetable dish which is cooked with a variety of seasonal vegetables and without using any garlic or onion. In order to prepare labra, some spices like dry chili, bay leaf, fennel seeds and cumin seeds are first fried. Now a thick paste should be made by taking some ginger paste, mustard oil, turmeric powder, red chili powder, cumin powder, sugar and salt.
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Then heat some oil on a pan with bay leaf, panch phoron and red chili, add the potatoes first, followed by all the vegetables after 3-4 minutes. Once the vegetables are mixed, add the spice paste and then mix thoroughly again. Now the vegetables need to be cooked for 15- 20 minutes in low flame till they soften up. Serve the labra with the fried spices from before.
Doi Phulkopi
Doi fulkopi is a fragrant Bengali dish that promises to fill the house with a beautiful aroma alerting every one of the tasty dishes being cooked. It is the perfect meal for bringing warmth to cold wintry days. This dish can be made by first marinating small slices of cauliflower with yogurt, ginger paste, salt, garam masala and red chili powder.
Spluttering panch phoron and bay leaves in hot oil, some sliced ginger sautéed in the same oil in another pan. The marinated cauliflower is then added to the oil and cooked till the cauliflower turns golden. Finally, take off the cauliflower from the stove and add the needed amount of garam masala to achieve the desired taste.
Read:Togur: The Molasses Made from Watermelon Juice in Bangladesh
Moong Dal Fry
This nutritious dish is rich in protein and fiber. To prepare Moong Dal Fry, firstly some dal is cooked in a pressure cooker with 2 cups of water until they turn mushy. In a pan, some mustard seeds are made to crackle in hot oil after which asafetida, green chili and ginger paste are sautéed in it.
Some chopped tomatoes are mixed with it and cooked until they get pulpy. Now some cumin powder, turmeric powder and coriander powder are mixed before putting in the dal. Putting some water to attain the desired consistency is a good idea at this point. To level up this dal, a tarka can be made with ghee and red chili powder on a hot pan and poured on top of the dal.
Aam Dal
Aam Dal is a refreshing lentil soup which tastes salty, sour and a bit sweet at the same time. This staple dal curry is cooked in a similar way to the aforementioned dal recipe, but after cracking the mustard seeds in hot oil, some cut up green mango slices are added and cooked for 2- 3 minutes.
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Next, some ginger paste, turmeric powder and salt are added to the slices. To soak up the spices and cook the mango, the pan needs to be covered for 4- 5 minutes. Now the cooked dal is poured into the mixture along with some green chili and water to reach the desired texture. 1 cup of water and a little bit of sugar are added at this point to let it simmer. The end result will be some mouthwatering dal to go with rice.
Paneer Dalna
This dish is made with cottage cheese chunks known as paneer and some cut up potatoes. Some oil is taken in a bowl and ingredients like turmeric powder, red chili powder, cumin powder, garam masala powder and salt are added to make a thick paste. In a pan some oil is heated and potato chunks are fried and then strained off. Same process is repeated for the paneer chunks.
Now tempering the oil with dry red chili, cinnamon, clove, cardamom and cumin seed, ginger paste is added and cooked. Next, some chopped tomatoes are cooked till softened up. Pour in the spice mix and some water and bring it to boil. The potatoes are added then cooked for 8- 10 minutes after which the paneer is also added. The dish is finished off with some ghee and garam masala powder.
Read:Yummy sweets for Durga Puja: Traditional Bengali desserts to try in the great religious festival
Doi Potol
This no garlic no onion dish can be made by frying some peeled pointed gourd with turmeric powder and salt until they turn a nice golden brown. Next, some panch phoron is sizzled in hot oil and ginger paste is mixed with it.
A slurry is to be made with dry spices like cumin powder, coriander powder, turmeric powder and red chili powder added to a little water. At this point, some yogurt is mixed in low heat and the fried pointed gourds are added to the pan. It is then covered and simmered. Finally, some garam masala and ghee make the dish ready to astound everyone with its flavors.
Niramish Ghugni
Ghugni is a dish with bold flavors made with a mash of boiled yellow peas, potatoes and all sorts of spices. To prepare this dish, one needs to soak some yellow peas overnight. The next day,these are boiled and cooked with some ginger and chili paste.
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The potatoes are added on a pan and cumin powder, coriander powder, red chili powder are added to the pan and finally the whole mixture is simmered in a low heat with the boiled yellow peas to produce some delectable Niramish Ghugni.
Chanar Torkari
Chanar Torkari is a variation of chanar dalna where some more pastes like coconut paste and cashew nut paste are added to the dish to bring out its unique flavor. Chanas are cottage cheese nuggets that are shaped out of curdled milk.
These chanas are then cooked in whipped yogurt with a mixture of coconut paste, cashew nut paste, peas and other ingredients like turmeric powder, red chili powder, cumin powder, garam masala powder and salt to add more flavors to the dish. This dish requires no onion or garlic.
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Lau Shak Chorchori
Chorchori refers to a concoction of a variety of vegetables that are cooked dry to bring forth the crunchy texture of the vegetables. To make this dish, the tender bottle gourd leaves are cooked in a pressure cooker with some salt.
The next step is to squeeze out the excess water. Now heat some mustard oil in a pan and some ground cloves, red chilies and poppy seeds paste are added to it. At this point, turmeric powder is added and the spices are sautéed. Finally the leaves are added and cooked in a low flame to result in a green textured palatable Lau Shaker Chorchori.
These are some of the well- known Bengali dishes that are really easy to cook and require absolutely no garlic or onion.
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Bottom Line
So far we have mentioned 10 easy to prepare Bengali curries that do not require any garlic or onion. All of these cuisines are healthy and delicious. However, the taste, flavor and scent of these dishes may vary depending on cooking process, portion of ingredients, skill of cooking, etc. Bon appetit!
Easy Durga Puja Vegetarian Recipes to Try at Home
The festival of Durga Puja brings family and friends together in a harmonious union of joy, laughter, and happiness. One of the major festivities of Durga Puja is relishing the scrumptious vegetarian food. The love that Bengalis hold for food gets translated impeccably during this time through the myriads of colorful dishes they bring to the table. With the ongoing Durga Puja, let’s take a look at 10 popular Bengali dishes which are delicious, vegetarian, and absolutely easy to prepare.
Top 10 Delicious Vegetarian Recipes for Durga Puja
Aloo Posto
A creamy Aloo Posto is one of those staple dishes that is hard to miss during Durga Puja. A combination of some simple ingredients like diced potatoes, poppy seeds, mustard oil, turmeric powder, and some green chilies yields a mouth-watering dish that leaves a mark on the taste buds.
To cook this savory dish, grind some poppy seeds after soaking it for 2 hours, fry the diced potatoes with green chilies in some mustard oil, add some turmeric powder and water and then bring it to a simmer by closing the lid. It is really as easy and tasty as it sounds.
Read Togur: The Molasses Made from Watermelon Juice in Bangladesh
Bengali Khichuri
The magical blend of rice, dal, and vegetables has been a favorite of Bengalis for years and Durga Puja feels incomplete without it. The traditional Bengali Khichuri has a soft and mushy texture that melts almost immediately in the mouth.
Create this dish by roasting some moong dal on a pan, cool and wash it with some rice, sauté some bay leaves, cardamom, cumin seeds, clove, ginger paste, turmeric paste, onion, and tomato, add the rice and daal with the sautéed items and then boil it with water. When the khichuri is bubbling, cook it for a good 30- 35 minutes in low heat. Adding the desired vegetables at the end will result in a steaming blend of unforgettable khichuri.
Read Yummy sweets for Durga Puja: Traditional Bengali desserts to try in the great religious festival
Mochar Chop
This gastronomical delicacy is a must-have on all occasions for Bengalis. This hassle-free dish is easy to make and takes about 15 minutes to prepare. Mocha refers to banana flowers which is the main ingredient for this dish.
The process is as simple as blending the stir-fried mocha with some potatoes, molding them in small round shapes, dipping them in bread crumbs, and then deep-frying it in hot oil. The end result should be some unforgettable crunchy flavorful croquettes.
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Ghugni
Ghugni is a wonderful blast of flavors in the mouth with its mash of boiled yellow peas, potatoes, and all sorts of spices. To prepare this, soak some yellow peas overnight, boil it the next day, cook some ginger and chili paste, garlic paste, and potatoes on a pan, add cumin powder, coriander powder, red chili powder to the pan, and finally let the whole mixture simmer in low heat with the boiled yellow peas to produce some delectable Ghugni to spice up the Durga Puja feast.
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Chanar Korma
Chanar Korma, a variation of chanar dalna, is yet another favorite of Bengalis for Durga Puja. Chanas are purely vegetarian as they are cottage cheese nuggets made out of curdled milk. These chanas are cooked in whipped yogurt with a mixture of coconut paste, cashew nut paste, peas, and some spices to add more flavors to the dish. This dish requires no onion or garlic and itself becomes a great side dish with plain polao, khichuri, or puri.
Beguni
A well- known easy to cook recipe for Durga Puja is deep-fried slices of battered eggplants which is referred to as Beguni. It takes about 12 minutes to prepare and is a go-to snack for most families during this festival season. This dish requires some long and thin slices of brinjal, coated with a batter of gram flour, red chili powder, salt, and sesame seeds, and then deep-fried in a pan of hot oil until it is light and crispy.
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Dal Puri
Dal Puri is deep-fried bread mixed with lentils. It is a largely popular dish for Durga Puja as it offers a fantastic color, taste, and a combo of flavors in each bite taken. Dal Puris can be made by slightly cooking the lentils with red chili powder, coriander powder, garam masala powder, garlic, green chili, and onion and grinding everything into a paste, kneading and rolling some dough and stuffing it with the paste, and then finally deep frying the puris until they serve a crisp golden texture.
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Shorshe Begun
What are Bengalis without their love for eggplants dipped in some tangy mustard paste? This signature Bengali dish known as Shorshe Begun is cooked with some sliced eggplants which are marinated in flavorful spices and then shallow fried for some time.
After frying, it is then dipped in mustard paste and cooked with tomatoes and cilantros until the fragrance of the mustard becomes too hard to miss. This curry is preferred in most households as it takes a very short time to prepare and the concoction of flavors goes really well with rice, bread and puris.
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Vegetable Chorchori
This iconic dry vegetable curry is known for its mixed flavors and unparalleled consistency which fills the heart with warmth and content. This char flavored dish can be made with a variety of vegetables like potatoes, cauliflower, pumpkin, long beans, eggplants, radish, ridge gourd, etc.
To cook this dry curry, all the chopped vegetables are first sauteed with turmeric and mustard paste. Once the vegetables have been cooked in a low simmer, in another wok, splutter panch phoron, asafoetida, and slit green chilies. Adding the vegetables to the spices, mix them well together. The vegetables are cooked in a high flame till all the moisture has evaporated and they look dry.
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Finally, they are ready to be served with some garnish such as coriander. The aroma coming out of the dish itself is enough to instill a sense of celebration among everyone.
Sweet Tomato Chutney
This tangy and sweet delicacy is a must-try for Durga Puja as it complements most of the other dishes mentioned above. It is really easy to make and goes with a lot of dishes because it enhances the taste with its tanginess. This condiment is cooked with chopped tomatoes, jaggery, cashew, raisins, and panch phoron. The redness of this chutney is a treat to the eyes as it is to the appetite.
Bottom Line
So far, we have discussed 10 yummy vegetarian recipes. The ingredients and cooking process can be customized depending on personal preferences. These Bengali vegetarian dishes are bound to add to the celebrations of Durga Puja with their comforting explosion of flavors and colors.
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Togur: The Molasses Made from Watermelon Juice in Bangladesh
Molasses is one of the sweetest foods in Bangladesh. And, Water Melon is one of the most popular fruits grown in Bangladesh. The juice of this succulent fruit refreshes the mind and body on summer days. But the idea of molasses made with watermelon juice is absolutely unprecedented. Mrityunjay, a watermelon farmer from Chhotobond village in Dumuria Upazila of Khulna startled the country with this wonderful innovation. He named the newly invented molasses (locally termed as ‘Gur’) 'Togur,' as it is made from watermelon (locally termed as ‘Tormuj’) juice. Let's find out some information about this new type of molasses.
How the idea of Togur came about
Mrityunjay has been cultivating watermelons since 2019. Besides good yield, he has also been able to make some profits in this period. During the cultivation season, he got some watermelons which are quite small in size. These watermelons, called 'Kats', are almost unsaleable and are left in the field. Most of the time, when they get wet in the rain, they rot and spread a bad smell. Some Kats, however, can be used as food for domestic animals and fish.
Read Yummy sweets for Durga Puja: Traditional Bengali desserts to try in the great religious festival
Suddenly one day it came to Mrityunjaya’s mind that if molasses can be made out of date and palm juice, it is possible for watermelon juice as well! Immediately, he went to the Upazila Agriculture Office to consult. Then along with his wife Mitali, he tried to make molasses with a few Kat watermelons. After making it, he was surprised at the sweet taste of Togur which looks like date molasses.
Yummy sweets for Durga Puja: Traditional Bengali desserts to try in the great religious festival
Sharodiya Durga Puja is a great religious festival of Hindus at the end of the Bengali month of Ashvin. The taste of prasad made for worship spread beyond the boundaries of the Hindu inhabited area. Everyone plans for decoration while the food-loving Bengali dreams of filling their stomach with sweets. These sweets also take place in a large part of the feast on other splendid occasions in the homes of the Bengalis. This time the feature will be all about these sweets of Durga Puja.
10 traditional Bengali sweets in Durga Puja
Sondesh of Nolen Molasses
In winter, pure Nolen juice is collected from date palms. Then Nolen molasses is made from this juice. Following family traditions, the Hindu artisans make this world-famous dish of Nolen molasses. The main ingredient of this Sondesh is milk. This Sondesh is available for about six months throughout the winter and spring by the end of the year.
Read:Durga Puja offers in Bangladesh in 2021: Get discount deals on diverse products
Chhanar Payesh, Phirni
Payesh is basically a dessert inherited from the Mughal period. Even before tasting this Payesh, the sweet-lovers get mesmerized watching the decoration of pistachios, raisins, almonds, and cashews on the canvas of Chhana. This traditional Bengali dessert is also known as Kheer or Phirni to many people. The Kashmiri and Persian cuisine were combined to make Phirni. And due to the sweetness of the milk, the North Indian style of Phirni took the name Kheer.
Sweet Curd
The taste of this wonderful dessert made of condensed milk and sugar sticks to the tongue just after having it once. Sweet Curd is a favorite dessert of the people of Bangladesh, This dessert is also adored in some places of India, especially Orissa and West Bengal.
Who doesn't know about the world-famous fame of the Curd of Bogra? According to the locals, the Ghosh community living in Sherpur near Bogra has been making Curd for about two hundred and fifty years.
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Rashogolla
Rashogolla gets the color of terracotta brown as it is cooked hard. Various well-known sweets are made by having it at the core. Rajbhog and Kheer Kadam are among them.
According to experts, Hindu moiras used to make rashogolla at Bhandaria in Pirojpur, Barisal during the time of the Portuguese. Later their descendants spread the popularity of Rashogolla to Calcutta and Orissa.
Rajbhog
Rajbhog, made with a mixture of chhana, saffron, dried fruits, and full of sugar, is another mouth-watering sweet. These delicious big spongy sweets are a lot like Rashogolla. People with sweet tooth love the excessive sweetness of this dessert. Not to mention, this dessert can make the Puja celebration more joyous.
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Pantua
This dessert, famous in Kalna, Ranaghat, and Katwa in West Bengal, is very heartwarming. Pantua, which looks a lot like Rose-Jamun, is made from a combination of chhana, flour, and husk.
The popularity of this sweet started with Surendralal Kundu during the partition of India-Pakistan. At that time he moved from Bangladesh to Katwa and launched a food shop with his son Prankrishna. Prankrishna started making Pantuya there. According to Prankrishna's nickname ‘Paran’, the locals started calling the sweet ‘Paran's Pantua’.
Langcha (Lancha)
Centuries ago, the then king of Burdwan summoned a lame sweet maker called Moira, a resident of Nodia, to the palace in order to fulfill his daughter-in-law's wish of eating sweets. The king set up a sweet shop for him at Shaktigarh village on Badshahi Road. From there, 40 kg sweets used to be sent to Burdwan Palace every day.
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Later, Moira's creation became popular in the name of ‘Langcha’ or ‘Lancha’. This juicy sweet belongs to the same tribe of Pantua. Though, its shape was cylindrical originally, now it is also made rounded.
Chomchom
Chomchom from Porabari in Tangail is called the king of sweets in Bangladesh. Chomchom has a unique taste by virtue of the inherent quality of the water of the Jamuna and Dhaleshwari rivers in Tangail. Even after the application of sugar solutions, Chomchom is less perishable than other sweets.
About two hundred years ago, the first Chomchom was made by an artisan named Jashorot Hal. Interestingly, this sweet’s modern version was made by Matilal Gore, based on a dessert prepared by his grandfather Raja Ramgore, who belonged to Ballia district of India’s Uttar Pradesh.
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Kheer Kadam
This two-layered sweet is just as fun to eat as it is beautiful to see. While its exterior is made of fried kheer and powdered sugar, the juicy core features a Rashogolla sweet. Nothing extra is needed to bring an attachment to the beauty of this dessert. The dessert is called Kheer Kadam as it looks like a Kadam (Kadamba) flower.
With such a wonderful combination of Kheer and Kadam, this sweet became prominent in the list of sweets made in the Durga Puja festival. Not to mention, this artistic dish creates fascination between both the guest and the host.
Kachagolla
The Natore district of North Bengal of Bangladesh is closely associated with the name of Kachagolla. Let's find out the story of the innovation of Kachagolla.
Read Famous Traditional Sweets and Desserts in Bangladesh
Once upon a time, Madhusudan Pal, a sweet shop owner in the famous Lalbazar area of Natore, got worried as his shop’s main artisan was absent from his duty. During the preparation of Channa, the owner asked the rest staff to pour sugar juice on the raw chhana and take it down after cooking. But, after having a taste of that chahna he was both surprised and pleased. The dessert prepared from this raw chhana was announced as Kancha golla that time by beating the drum.
Mihidana
Mihidana was first made in 1904 by Bhairab Chandra Nag, an artisan from Burdwan. Vijaychand Mahtab, the then landlord of Burdwan, instructed to make this sweet to commemorate the visit of the then Governor George Nathaniel Curzon to Burdwan.
This colorful sweet made in the style of traditional sweet Bundia captivates the hearts of food lovers. Its main ingredients are gram flour, ghee, sugar, saffron, and rice. Nowadays, many artisans are using date molasses instead of sugar.
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Summing up
The sweets of Durga Puja have enriched Bengalism for ages. It has infused life into the worship-centric ceremonies of the devout Hindu community of Bengal. Nowadays, due to advanced communication, the recipe for making this kind of dessert is spreading all over the world. As a result, the sweets of Durga Puja are taking place in the ceremonies of the Bengali communities scattered all over the world.
Trans Fats: Facts You Need to Know
Nowadays, the availability of diverse kinds of mouthwatering fast foods and bakery items has made it difficult to control the urge of eating. During movie nights snacks can make the moments more chilling! On a busy morning, fast food can save the office goers from starving. Thus, processed foods have created space in our lives. Dieticians and doctors always advise staying away from trans fats. Why are trans fats so deadly? We will get to know from this article.
What is trans fat?
Trans fat is a type of hydrogenated oil. Trans fats or trans fatty acids are not usually found in nature, and the double bond of their hydrocarbon chain is the root cause of the problem. This double bond hydrocarbon cannot break down in the body and stays in the blood. Only HDL cholesterol or high-density lipoprotein can reduce the trans fat from the body. HDL basically removes all other harmful fats from the blood, so that it does not reach the liver or any vital organs in any way. It also helps to keep the inner wall of the blood vessel thin. Now, if most HDL is spent on removing trans fats, then bad cholesterol levels in the blood can increase, and blood pressure can rise. Hence, it is understandable how harmful trans fats are.
Read: Trans fat policy draft to be unveiled Monday
Hydrogenated oil was created to supply cheap edible fats during the First and Second World Wars recession. After that, its use gradually started to increase. However, the harmful aspects of trans fats came to the fore in the 1980s, and since then, the use of hydrogenated oil has been reduced in first-world countries.
Foods high in trans fat
Any deep-fried foods available in the market are the ultimate source of trans fats. Fried foods usually use hydrogenated oil, and the same oil is used over and over. Moreover, hydrogenated oils are used to make bakery products, Biscuits, Chips, etc., which are on our daily food list. In addition, many street foods that are deep-fried also contain trans fats. In addition, using the same oil repeatedly at home also produces trans fats.
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Other sources of trans fats are-
- Mayonnaise, butter, spreads, ketchup, balanced vegetable oils, and all kinds of sauces.
- Crackers, chips, nuts, snacks, popcorn, and breakfast cereals.
- Cakes, bun, bakery items, cookies, and other sweetened items.
- Ice cream and some kinds of chocolates.
- Processed cheese, semi-finished products - cold dough, cutlets, pizza, fish sticks, etc.
- Fast food products, like hamburgers, french fries, and donuts.
Read Dark Chocolate: Health Benefits, Nutrition, Side Effects
Foods that naturally contain trans fats
Naturally, trans fats are found in meat and dairy products. Usually, the natural trans fats are formed through the bacteria available in cattle, sheep, and goats' stomachs. These trans fats are accountable for 3-7% of the total dairy fats, including milk and cheese. However, 3-10% trans fats are available in beef and lamb, whole chicken and pork contain 0-2%. Naturally found trans fats are less harmful than artificial trans fats.
How do trans fats affect health?
Trans fats raise blood pressure and reduce insulin secretion. As a result, this increases the risk of stroke and diabetes. Apart from these, trans fats affect the heart badly. High levels of trans fat usually increase the risk of heart disease, including heart attack.
Trans fat is a type of unsaturated fat that increases Low-Density Lipoprotein or LDL, known as 'bad cholesterol' in the blood while reducing the High-Density Lipoprotein or HDL cholesterol (called good cholesterol). As a result, cholesterol accumulates in the arteries, which hinders blood flow and increases the risk of heart diseases significantly.
Read: Trans fat: The fat that can kill you
In Bangladesh, every year, 2 lakh and 77 thousands of people die of heart disease related to trans fats, and at least 5,776 people from trans fats alone. Further, one crore 79 lakh people in the world die from heart disease and out of which about 5.5 lakh people die of heart attack due to consumption of industrial trans-fat.
How much trans fat consumption is allowable per day?
The human body does not need trans fat. Therefore, it is better to consume as little as possible. According to the 2015-2020 Dietary Guidelines for Americans and the American Heart Association, a healthy human should not take more than 25%-30% of daily calories through fats.
One should not take more than 1% trans fat of daily calories intake. For example, if anyone takes 2,000 calories a day, the trans fat consumption can be about 20 calories or 2 grams per day. However, less than 1% consumption is highly recommended.
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How to curb the consumption of trans fat food?
It is difficult to stop taking trans fat completely. However, anyone can reduce trans fat consumption. But keep in mind that trans fat-free food can never ensure that it is 100% fat-free. However, many companies stopped adding trans fats in the food but replaced them with saturated fat. Too much-saturated fat is also harmful to the body.
One can take some steps to reduce trans fat consumption. For example, eating more vegetables, unprocessed whole-grain foods, and fruits can refrain you from eating extra food containing trans fats. Additionally, keeping almonds, cashews, pesto, and peanuts in the diet can help a person avoid foods high in trans fat.
Read Omega-3 Fatty Acids and Fish Oil: Natural Sources, Benefits, Risks
Alternatives of mouthwatering trans fat foods
No one can deny that street foods and deep-fried foods are mouthwatering. But these foods are enriched with trans-fat. So, finding alternatives to these foods will keep one's health fit.
Taking grilled, broiled, and baked food instead of deep-fried food can reduce trans fats consumption. The habit of cooking at home will significantly decrease trans fats. Cooking food with non-hydrogenated margarine will reduce the trans fats in food items.
These ways may not bring down someone's trans fats intake to zero, but the amount of trans fats consumption will be reduced.
Final Words
There may be differences of opinion regarding proper diet and nutrition, but almost everyone agrees on one thing. That is trans fats! Though fats are a necessary ingredient for a healthy human body, consumption of foods rich in trans fat will increase bad cholesterol and reduce good cholesterol. In the long run, this habit might lead to various heart-related diseases. Therefore, it is essential to develop a healthy diet by replacing trans fat foods with the nutritious ones. Furthermore, using non-hydrogenated oil for daily cooking is recommended to carb trans fat. Finally, checking the food level carefully can help people to stay away from foods that contain trans fats.
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Dark Chocolate: Health Benefits, Nutrition, Side Effects
From babies to older people, it is hard to find anyone who doesn't like chocolate. From chocolate bars to chocolate cakes, chocolate milkshakes, chocolate brownies, chocolate pastries, everything is mouthwatering. Chocolates have different varieties. Among them, the ‘Dark Chocolate’ satisfies not only the taste buds but also the soul. The habit of eating Dark chocolate provides a bunch of benefits to the mind and body. Let’s find out the health benefits and nutritional value of dark chocolate.
What is dark chocolate? How is it different from regular chocolates?
The main ingredient in chocolate is cocoa beans, which are rich in antioxidants and it is great for our body. Usually, the cocoa has a bitter taste, and Fat or sugar are usually added to remove the bitter taste of chocolate. But, in this process, the quality of chocolate is lost. So, to get the benefits of chocolate, you need to eat at least 70% or more of the cocoa in the chocolate.
Dark chocolate is one of the food ingredients full of antioxidants. It is basically a form of chocolate that contains cocoa butter and solid cocoa. Unlike regular chocolate, it doesn't have any milk or butter. Usually, dark chocolate contains 50-90% of cocoa solids, sugar, and cocoa butter. However, the amount of butter is extremely low.
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Common Types of dark chocolate
Usually, dark chocolates are distinguished by the availability of the percentage of cocoa solids in the bar. Normally most common types of dark chocolates are bittersweet, semi-sweet, and sweet.
Although the best quality dark chocolates should contain at least 70% of solid cocoa, the amount of cocoa in commercial dark chocolate may start from 30%. Usually, commercially produced dark chocolates contain 30-80% or higher for extremely dark or bitter bars.
The bitterness depends on the cocoa percentage. That is why the chocolate brands put the percentage of the dark on the level so that buyers can buy according to their needs.
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How is dark chocolate produced?
Solid cocoa and cocoa butter are the main ingredients of dark chocolates. However, dark chocolate containing 100% cocoa will have an extremely bitter taste and might not be edible. Hence, to make it edible, producers add milk ingredients and sugars to reduce the bitterness. Furthermore, chocolate liquor and cocoa powder are also added. But the percentage of cocoa remains higher than other types of regular chocolate.
Benefits of dark chocolate
Dark chocolate is rich in active organic ingredients, which act as antioxidants. These ingredients are polyphenols, flavonols, etc. A study suggests that dark chocolate contains more antioxidant content than many fruits. While antioxidants prevent cell damage it also works on cancer prevention. Moreover, dark chocolates have other health benefits too.
Read Cooking Oil: Best and Worst Oil for Health
Improves Heart health
The antioxidant ingredients available in dark chocolate can increase good cholesterol levels and lower the levels of bad cholesterol, thus reducing the risk of heart disease. So, taking dark chocolate daily can reduce the chances of any coronary heart disease. Studies have shown that dark chocolate is more beneficial than milk chocolate. The study also found that dark chocolate can reduce the risk of death from heart problems by 50% over 15 years.
Reduces depression
Depression can hamper our body as well as the mind and various deadly diseases nest in the body. Eating dark chocolates regularly can fight depression. The antioxidant-rich ingredients in dark chocolate regulate blood flow to the brain. As a result, a type of hormone is released, which helps to keep the mind fresh. Also, other nutrients in dark chocolate help to increase mental strength by storing energy in the body.
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Omega-3 Fatty Acids and Fish Oil: Natural Sources, Benefits, Risks
Fatty acids are essential elements for the human body. The human brain contains nearly 60% fat. Fatty acids play an important role in forming the body's cell membranes, hormones, signal messengers, etc. There are two main types of fatty acids: Essential fatty acids and non-essential fatty acids. Essential fatty acids are those fatty acids that our body cannot make, and we get through food. On the other hand, our body prepares non-essential fatty acids through various chemical reactions. Of the fatty acids, omega-3 fatty acids or Fish Oil are highly vital for the body, which is an essential fatty acid. Let’s discuss the benefits and risks of consuming Omega-3 fatty acids.
What are Omega 3 Fatty Acids?
Omega 3 is a sort of unsaturated fat. Health-conscious people know that saturated fat is harmful to the heart. And that is why eating oily foods after a certain age is risky for one's health. But it is not forbidden to eat unsaturated fatty foods. Moreover, it increases the number of beneficial fats in the blood and benefits the body.
Omega 3 is such fat that it has immense health benefits for people of all ages. There are mainly three types of omega-3 fats found in nature, Alpha-linolenic acid (ALA) is found in some vegetable foods or oils. The other two types are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fish and seafood.
Read Panta Bhat: The Amazing Health Benefits of Water Rice
Why are Omega 3 Fatty Acids called fish oil?
As we already know that omega 3 is unsaturated fat that we can get from natural resources. Besides, the supplement can be taken to supply omega 3 to the body. The main source of this fat is fish and seafood. Fish Oil contains omega 3, eicosapentaenoic acid, and docosahexaenoic acid. Since fish is a significant source of omega 3, it is called fish oil.
Benefits of consuming Omega 3 Fatty Acids
Omega 3 is very beneficial for health. From keeping the heart healthy to developing the baby, from losing weight to overcoming fatigue- omega 3 or fish oil is used to keep our body healthy in many ways. Let's take a look at some of them.
Helps to keep the heart healthy
Omega 3 fatty acids work on preventing cardiovascular disease. Also ensures that the cardiovascular system works properly. In fact, fish oil lowers triglyceride levels to 15-30% approximately, which helps reduce the risk of cardiovascular disease. Further, it helps control blood pressure, reduce the risk of heart disease, and help cure any heart block.
Read Cooking Oil: Best and Worst Oil for Health
Helps to cure prostate cancer
It is important to eat fish oil to prevent deadly diseases like cancer. Omega 3 fatty acids help the body's normal and healthy cell division. Regular intake of fish oil makes it easier to prevent breast, colon, and prostate cancer.
Mental development and fight depression
EPA and DHA can play an important role in developing a baby's brain. Moreover, mental problems such as stress, anxiety, etc., can be reduced by taking fish oil regularly. The Study finds that omega 3 found in fish oil can work on improving depressive symptoms via anti-inflammatory effects. It is also useful to develop memory.
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Increases the fertility
Fish oil is beneficial in increasing the fertility of men. Omega 3 helps in increasing sperm; as a result, it increases male fertility. Not only men, but fish oil also helps to increase the fertility of women.
Panta Bhat: The Amazing Health Benefits of Water Rice
Eating Panta Bhat or Poita Bhat people can get energy and work hard continuously for long hours. This is why panta bhat is a part of life for the farmers across the villages of Bangladesh. Eating panta bhat on Pohela Boishakh has now become a part of the festival for the urban people. Panta bhat or Water Rice is rich in nutrients, like calcium, iron and potassium. It is a nutritious food for people suffering from anemia. Water Rice has many other health benefits. Read on to know more about panta bhat.
What is Panta Baat (posta vaat, water rice)?
Panta bhat is a method of preserving rice. The leftover rice cooked for dinner is used to make the panta bhat. If it is soaked in a certain amount of water for about one night, it is called panta bhat. Usually, rice is a full carbohydrate food. When water is added to rice, various fermenting bacteria or yeast breaks down this carbohydrate to form ethanol and lactic acid. As the acidity of panta bhat increases (pH decreases) and as a result of lactic acid production, digestive and other harmful bacteria and fungi cannot destroy the rice.
Read Cooking Oil: Best and Worst Oil for Health
How did Panta become a part of Pohela Boishakh tradition?
In 1557, the Mughal emperor Akbar introduced the Bengali year consisting a total of twelve months. Mainly the invention of the Bengali year to facilitate the collection of money from the farmers. And Boishakh was the first month of Bengali year, which was celebrated by Bangalis of all levels. However, the panta along with the Hilsa (locally termed as Ilish), was added in the first Boishakh celebrations in 1983. Then Borhan Ahmed, a journalist of 'Dainik Janakantha', took the initiative to add this Panta Hilsa (locally termed as Panta-Ilish).
The procedure of making Panta Bhat?
Panta bhat is usually made with water leftover from the night before. In a pot or food container, pour the water in the leftover rice and then cover it. Leaving it overnight for ten to twelve hours results in a chemical reaction between water and rice. At this time, the rice underwater cannot come in contact with air. Usually, the village people eat the panta bhat with salt, lemon, chili, and chopped onion. But, during the Pohela Boishakh celebration, the urban people eat it with Hilsa fry. Water is often separated while eating. Many people use edible oil with panta bhat.
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Cooking Oil: Best and Worst Oil for Health
For our daily cooking, we use different types of oils. Different brands, different names of oils, and eye-catching advertisements throw us into confusion. Many people suffer from dilemmas about which one to buy and which one to avoid. So, it is necessary to know what to look for when buying oil. Nevertheless, all types of oils contain fat. But it doesn't mean that fat is always bad for health. Oils usually contain saturated, monounsaturated, and polyunsaturated fats, which are responsible for varying our blood cholesterol levels. Let's get to know the best cooking oils that are healthy for our bodies. Besides, we will also go through the worst cooking oil for our health.
Basics about cooking oil
Both refined and unrefined oils are commonly used in cooking. Most unrefined oils have low smoking points (the temperature at which the oil heats up and emits smoke), making them unsuitable for cooking at high temperatures. So this kind of oil should be used mainly for making salad dressings, marinades, and sauces or for low heat baking.
Unrefined oil contains a lot of bioactive ingredients, which are beneficial for the body, as well as to add flavor to cooking. This type of oil is also better if the amount of vitamin E in it is unrefined as well as monounsaturated, such as olive oil, rice bran, canola, sesame oil, mustard oil.
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You have to decide which oil to use in any cooking considering the smoking point. This is because even if an oil is beneficial at normal temperatures if it is kept at a temperature higher than its smoking point, the quality of the oil can be lost.
Saturated fats slowly increase blood LDL (bad) cholesterol levels, which is responsible for putting our heart at risk. Hence, it is recommended to avoid oils that are high in these fats. Again, polyunsaturated fats increase the level of HDL (good) cholesterol in the blood, which is beneficial. Oils that are high in polyunsaturated fats and monounsaturated fats are safe to use.
All types of oil found in the market contain labels with a list of nutrients. So, take a note of the available amount of fat on this list when buying the cooking oil. Besides, choosing the oil with high polyunsaturated and monounsaturated fats are beneficial for health.
Read: Ketogenic Diet: Know the benefits and risks
Best Cooking Oil
Our health largely depends on what kind of oil we use in food. Not only the type of oil but also its quantity and method of use have a great impact on health. Following are the best cooking oils anyone can use for daily cooking.
Olive oil
Cooking enthusiasts consider cooking in olive oil the healthiest, especially cooking in the extra virgin olive oil. Because, it is completely authentic. Moreover, extra virgin olive oil is not refined and processed. That is why its quality is very good. It contains a lot of monounsaturated fats and some polyunsaturated fatty acids, which are good for the heart. Besides, olives are considered the healthiest for baking and salad dressings.
Canola oil
Canola oil is extracted from the rapeseed (canola seed), which is a part mustard family plant and contains more monounsaturated fats and the right amount of polyunsaturated fats. Of all the vegetable oils, canola oil contains the least amount of saturated fat. This oil has more benefits when cooked over high heat. But because it is processed, many do not consider it healthy.
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Avocado oil
Avocado oil is considered to be very healthy. It is also not as refined as extra virgin olive oil. This oil is cooked over high heat, and it is not tasty. It benefits heart disease by balancing cholesterol levels with unbalanced fatty acid components. Avocado oil contributes to the health of the stomach and digestive system. It is rich in minerals as well as vitamins A, B1, B2, B5, D, and E. Avocado oil obtained from the distillation of avocado fruit is especially used in food and salads. Avocado oil is also an ideal choice for those who want to lose weight.
Sunflower oil
Sunflower contains a high amount of Vitamin E. 100 gm of sunflower oil contains 56 mg vitamin E. Since the sunflower oil has no taste, the cooked food has no taste of the oil. It is used in high heat cooking. This oil is high in omega-6 fatty acids. The omega-6 fatty acids are essential for the body, but overuse can lead to inflammation. If you cook in sunflower oil, balance it with omega-3 in your diet.
Peanut oil
Cooking with peanut oil is beneficial for health and also tastes very good. There are different varieties of peanut oil. It contains a lot of monounsaturated fat. Apart from the taste, the aroma is also quite good. Moreover, this oil is high in fat. So, it has to be used sparingly in cooking. Peanut oil relieves pain in the hands and feet. If you want to fry something hard, you can use this oil.
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Avocado: Is it overrated? Know the benefits, alternatives
As the fitness industry grows and its community determines trends, avocado has gotten quite a bit of buzz these past few years. Out of many of the superfoods publicized online, avocado has gotten the most love and there are many reasons for it. It may be the secret ingredient to many success stories with regards to fitness, but there are other ingredients that deserve to share the spotlight. Here’s why avocado is so popular now, and you can determine whether the fruit is overrated or whether it deserves the hype.
Why Avocado is Getting Popular?
Availability
There are many variables that can take credit for the avocado’s rise to fame. As avocado import restrictions have become lenient in North America, many grocery stores have the fruit in abundance. In addition to this, Mexican restaurants have been on a rise in popularity and guacamole is ever-present in their dishes. Bubble tea brands have also adopted avocado smoothies into their beverages - adding a thick, creamy taste into a drink that is meant for casuals.
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Versatility
Avocado is a staple to many dishes that are both sweet and savory. From guacamole paste to smoothies, it’s hard for avocado to go wrong. For the more health-conscious crowd, avocado goes wonderfully in salads or is eaten on its own as a post-meal treat. Avocado can also be eaten as a snack if the fruit is turned into a dip. This is very common when eating corn chips and is something worth trying!
It Tastes Good
Obviously, it is based on preferences, but this butter fruit has a taste that blends so perfectly with other ingredients that it can assume a different identity depending on the ingredients it is mixed together with. While the creamy texture will still remain, the notes are noticeable and complement the dish rather than overpowering the mix. Because of this, avocado doesn’t seem to have many drawbacks when consumed casually.
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Shelf Life
Some fruits are difficult to maintain when it comes to keeping them ripe, but the avocado doesn’t have this problem. By purchasing the fruit before it ripens, all you need to do is leave it at room temperature until the right time. Avocados have slightly under two weeks until it is considered overripe - a relatively generous amount of time for people to make use of the fruit after purchase.
The Keto Diet
The Ketogenic diet has become quite the fad in recent years and its results are undeniable if done right. Avocado’s high containment of fat is often seen as the solution when avoiding carbohydrates and is often favored upon for its versatility and flavor. Compared to other foods that contain fat, avocados don’t have as high of a calorie count and even possess weight loss properties that make this a go-to for many.
Read Ketogenic Diet: Know the benefits and risks
Health Benefits of Avocado
Before diving into the details of how avocado helps the body, the fruit itself contains Vitamins, B5, B6, C, E, and K which is impressive for a standalone fruit. The fruit also outshines bananas in terms of potassium levels, which does wonders for one’s blood pressure. This will eventually reduce the risks of facing strokes, heart attacks, and kidney failure. There’s more for the heart! Avocado contains monounsaturated fatty acid that is an integral compound found in olive oil. This too reduces heart risks and inflammation.
Like many other fruits and vegetables, avocados are a great source of fiber which is crucial to any diet. The nutrient helps your body metabolize quickly and moderates spikes of sugar within the blood. This is one of the most critical nutrients for overall weight loss and has been a necessity to many healthy diets. Fiber also contributes to reducing your body’s overall cholesterol - working in tandem with potassium and vitamins. It is also one of the best solutions for constipation.
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So Is Avocado Overrated?
As a fruit, it is absolutely not. Avocado’s prevalence came in at a time when more were willing to sacrifice carbohydrates and there are very few fruits and vegetables out there with a fat content that can fill in as a snack and ingredient to a multitude of meals.
The difficult part about avocados is that it is still a fat-rich food source that can do the opposite of what you’d want in a weight loss diet if too much is consumed. Additionally, surveys have shown that people’s perception of avocado has prompted them to stay within an avocado-based diet almost exclusively. Much like almost any other type of food, too much of one thing could pose serious problems down the road.
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Avocado Alternatives
While giving up on the fat-heavy butter fruit can be tricky, there are a few alternatives out there that can still supply your body with sufficient nutrients. Bananas for example are creamy alternatives that are abundant in potassium and magnesium. While it is harder to make a banana work in savory meals, having the fruit with toast or as a smoothie is still on the tables.
Coconuts also offer some fat that can carry you through your keto diet. It is ideally eaten raw and will give your body the same amount of nutrients for weight loss while also doing great things for your skin and hair. This fruit is also a good source of potassium and can take the banana’s role as an alternative if you are looking for a less creamy fruit to consume.
Blueberries are underrated, but possess one of the highest antioxidant levels among all fruits. It may not be perfect for the keto diet, but it can still be a staple after every meal for its weight loss properties alone. As an added bonus, blueberries also enhance cognitive functions and keep your mind ever so sharp if taken semi-regularly.
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