Healthy Eating
Beat Dehydration with These Summer Vegetables
As the temperatures soar during the scorching summer months, it becomes increasingly crucial to prioritise hydration. Dehydration occurs when the body loses more fluids than it takes in. Dehydration may lead your body to adverse effects ranging from fatigue and headaches to more severe complications like heatstroke. While it is common knowledge to increase water intake during hot weather, many overlook the hydrating potential of the summer vegetables.
Why Incorporate Summer Veggies into Your Diet
Maintaining adequate hydration levels is crucial for maintaining overall health and well-being. Water is essential for regulating body temperature, aiding digestion, transporting nutrients, and flushing out toxins. Dehydration can lead to a range of adverse effects, including fatigue, headaches, dizziness, and even more severe complications like heatstroke.
By staying adequately hydrated, you can enhance cognitive function, improve physical performance, and support organ function. Make it a priority to drink water regularly throughout the day to ensure optimal hydration and vitality, especially in the summer heat.
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Summer veggies are rich in diverse vitamins and nutrients. Adding vegetables to regular meals can help you stay hydrated and healthy during the warmer months. Let’s take a look into some nutritious summer veggies to fight dehydration this summer.
Nutritious Summer Vegetables to Beat Dehydration
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Cucumber
Cucumbers are hydrating vegetables packed with nutrients like vitamins A, B, and C, along with minerals such as potassium and magnesium. With a water content over 95%, they replenish lost fluids and electrolytes, aiding hydration.
Enjoy cucumbers sliced in salads, sandwiches, or refreshing cucumber mint smoothies for a hydrating boost. Incorporating cucumbers into your diet regularly can promote skin health, aid digestion, and support overall well-being. Aim for at least one or two cups of cucumber daily to reap its hydrating benefits.
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Tomatoes
Tomatoes are hydrating vegetables boasting a water content of around 94%. Rich in vitamins A and C, along with antioxidants like lycopene, they support immune function and promote heart health. You may incorporate tomatoes into your diet to enjoy their hydrating benefits.
Try them tossed in salads or sandwiches, blended into soups, or roasted with herbs for a flavourful side dish. It is recommended to include 1 or 2 tomatoes in your meals regularly to hydrate your body and boost your health.
Bell Peppers
Bell peppers, with a water content of approximately 92%, are hydrating vegetables rich in vitamins A, C, and K, as well as antioxidants. They support immune function, promote healthy vision, and reduce inflammation. You can incorporate bell peppers into your meals to enjoy their hydrating benefits.
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Add them to stir-fries, salads, or stuffed pepper recipes for a colourful and nutritious dish. Experts suggest limiting having one bell pepper in a day in your diet to stay hydrated and nourished, especially during hot weather without causing bloating or gas.
Lettuce
Lettuce varieties like iceberg and romaine are primarily composed of water. It is a hydrating vegetable that provides essential nutrients like vitamins A, K, and C, as well as folate and iron. It supports healthy skin, boosts immunity, and aids digestion.
Try to include lettuce in your diet for hydration and nutrition. Use it as a base for salads, wraps, or sandwiches for a refreshing and low-calorie meal option. Enjoy lettuce regularly to stay hydrated and promote overall well-being, aiming for around or less than two cups of green leaf lettuce per day.
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Spinach
Spinach, packed with water, is a hydrating vegetable loaded with vitamins A, C, and K, along with iron, potassium and folate. It supports bone health, boosts immunity, and aids in blood clotting.
Add one handful of spinach daily into your diet for hydration and nutrition. Add it to salads, smoothies, or cooked dishes for a nutritious boost. These can help you to stay hydrated and reap its numerous health benefits.
Microgreens: Nutrition, Health Benefits, and How to Grow
In a world where healthy eating and sustainable farming practices are gaining prominence, microgreens emerge as a nutritional powerhouse and an excellent addition to any diet. These tiny greens not only pack a punch in terms of health benefits but also offer a cost-effective solution for farming enthusiasts. This article will delve into the world of microgreens, their origins, health advantages, nutritional components, and how one can cultivate them in our country.
What are Microgreens?
Microgreens are the young, edible seedlings of various vegetables and herbs, tracing their roots back to California in the 1980s. Far from accidental, their invention resulted from meticulous research aimed at maximising the nutritional value of plants in their early growth stages.
Harvested at around 1-3 inches tall, one week aged, these tiny greens offer an incredible concentration of flavour and nutrients. They often contain 40 times more nutrients than their mature counterparts, making them a popular choice for those seeking both taste and health benefits. Easy to cultivate at home, microgreens have become a trendy and versatile culinary delight.
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Nutritional Components of Microgreens: Superfood of the Future
These seedlings are rich in a bunch of vitamins including Vitamin C, Vitamin K, Protein, Carbohydrates, Fibre, Sodium, Iron, Selenium, Magnesium, Manganese, etc.
Due to the high nutritional value, microgreens are also referred to as "superfood".
Is Midnight Snacking Bad for You?
If you find yourself reaching for a snack in the dead of night, you are not alone. Midnight cravings are a common occurrence, often driven by various factors that go beyond simple hunger. It involves a complicated interaction and psychological and physiological factors. Let's dive into the intricacies of late-night snacking, exploring the reasons behind it, its impact on health, and practical ways to curb those midnight urges.
Reasons for Midnight Snack Cravings
Unbalanced Meal Schedules
Unbalanced meal schedules wreak havoc on the body's internal rhythm, causing a disconnection between hunger signals and actual meal times. When meals are irregular, the body, accustomed to a routine, may erroneously interpret these fluctuations, triggering nighttime hunger pangs. This disruption becomes a significant factor in midnight snack cravings.
Hormonal Fluctuations
Fluctuations in cortisol and ghrelin levels are pivotal in orchestrating hunger and satisfaction. They play a role in nocturnal cravings. Elevated cortisol, known as the "stress hormone," intensifies at night, prompting desires for sweet or fatty treats.
Simultaneously, heightened ghrelin is the "hunger hormone." It amplifies your appetite during the nocturnal hours and fuels the urge for midnight snacks.
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Inadequate Daytime Eating
Skipping meals or inadequate calorie intake triggers heightened evening hunger. In the absence of sufficient daytime nourishment, the body enters "starvation mode" and slows metabolism to conserve energy. This often results in intense late-night hunger, particularly if dinner is skipped or kept light.
Stress and Emotional Eating
Stress induces cravings for comfort foods, rich in sugar, fat, and salt. Elevated cortisol levels during stress can increase appetite and desire for unhealthy foods. While these provide momentary pleasure, long-term consumption may contribute to weight gain and other chronic health issues.
Dehydration
Sometimes, thirst may be misconstrued as hunger, prompting unnecessary snacking. Dehydration can send signals to the brain resembling hunger, even when food is not required. Maintaining adequate water intake throughout the day aids in distinguishing thirst from hunger and diminishes the likelihood of late-night snack cravings.
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10 Tasty Immunity Boosting Winter Soup Recipes for Children
The chilly weather of winter brings cold waves which can harm children. During the cold months, keeping children safe from flu, colds and other kinds of winter sickness becomes a struggle for their parents. One effective way to enhance a kid’s immune system is by treating it with nutritious homemade soups. Here are some tasty soup recipes that cater to your child's health needs.
10 Delicious Soups to Strengthen Kids' Immunity This Winter
Creamy Broccoli and Cheddar
Enjoy the nutritional benefits of Creamy Broccoli and Cheddar Soup, a blend of fresh broccoli, butter, cheddar, and milk. Rich in vitamins and antioxidants, broccoli enhances immunity. The soup provides essential nutrients, including calcium, supporting bone health. To make this comforting bowl, gently sauté fresh broccoli florets in butter, adding a creamy mix of cheddar and milk until velvety smooth.
This velvety creation is both satisfying and nourishing, offering a wholesome strategy to fortify your child against winter ailments. Incorporating broccoli's goodness, it contributes vitamins A and C. Relish a warm bowl of this nutrient-packed soup, making it a delicious yet health-conscious choice.
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Hearty Chicken and Vegetable
Nourish your child with the wholesome goodness of the Chicken and Vegetable Soup. Packed with essential nutrients, this recipe combines protein-rich chicken with an array of nutritious vegetables like carrots, celery, and onions in a hearty broth. To prepare, gently simmer the chicken with the vibrant vegetable mix until it reaches perfection.
The dish is rich in vitamins such as vitamin A, vitamin K, and vitamin C. These vitamins contribute to a strengthened immune system. Additionally, the soup provides essential minerals like iron, supporting the body's metabolic processes and maintaining energy levels. This nutrient-dense soup is not only comforting on winter evenings but also serves as a robust defence against seasonal illnesses.
Spinach and Chicken Soup
Enjoy the nourishment of Spinach and Chicken Soup, a delicious mixture designed to enhance both taste and health. Combine spinach with chicken for a nutrient-rich infusion. Simmer these ingredients, allowing the flavours to merge into a comforting soup. Serve with lemon.
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Beyond its delicious taste, this soup is a rich source of iron from spinach, essential for maintaining healthy blood. Chicken contributes essential proteins necessary for the growth and immune function of children. Together, they create a fortifying concoction that delights the taste buds of youngsters and strengthens cold resistance too.
Nourishing Coconut Carrot Lentil
Savour the health benefits of Nourishing Coconut Carrot Lentil Soup, combining protein-packed lentils, carrots, and velvety coconut milk for a wholesome infusion. Simmer the ingredients to meld flavours seamlessly. Together, they create a nourishing symphony that boosts your child's immunity, ensuring good health in winter.
This creation acts as a strong defence against winter ailments, with essential proteins, vitamins B and C, and coconut milk adding a creamy texture rich in healthy fats. This nutrient-dense delicious soup provides nutrients, making it a health-conscious choice for your child.
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Tomato and Basil Delight
Savour the health benefits of Tomato and Basil Delight Soup, a nutritious fusion designed to boost immunity. Simply combine tomatoes with aromatic basil, simmering until the flavours mix seamlessly.
This soup is a powerhouse of nutrients, providing essential vitamins such as vitamin C from tomatoes. Basil contributes additional vitamins, including vitamin K, essential for bone health. Together, they create a nourishing concoction that supports your child's immune system with every serving.
10 Types of Natural Honey: A Guide to Varieties, Benefits, and Uses
Honey, a revered golden elixir, has been celebrated for centuries across the globe, not just for its delightful sweetness but also for its remarkable nutritional and medicinal properties. This natural sweetener, crafted by bees from the nectar of various flowers, presents an array of types, each with its unique tapestry of flavors, origins, nutritional profiles, and health benefits.
Exploring Origins, Health Benefits, and Culinary Uses of Organic Honey
Himalayan Honey: A Mountain Treasure
Hailing from the majestic Himalayan region, which includes Nepal, India, Bhutan, and Tibet, Himalayan honey is derived from a diverse mix of wildflowers like rhododendron and wild cherry. This honey is not only a powerhouse of antioxidants but also enhances immune function, aids digestion, reduces inflammation, and combats fatigue. A local beekeeper says, "Himalayan honey's health-boosting properties are unparalleled."
Manuka Honey: New Zealand’s Healing Nectar
Originating predominantly from New Zealand, with some sources in Australia, Manuka honey is a product of the Manuka bush. Known for its high methylglyoxal content, it exhibits strong antibacterial qualities. It's widely used for healing wounds, bolstering the immune system, and fighting illness. Its antioxidant-rich profile makes it a staple for maintaining robust health.
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Clover Honey: Sweet and Beneficial
Clover honey, celebrated for its delectably sweet taste and rich antioxidant content, supports heart health and combats inflammation. Predominantly produced in clover-rich regions of Europe, New Zealand, and North America, it's gentle on the digestive system, making it an excellent addition to a health-conscious diet.
Superfoods: Worth the Hype?
In recent years, the term "superfood" has garnered significant attention in health and wellness. These foods are often touted as nutritional powerhouses. They are praised for their exceptional health benefits.
The buzz around superfoods stems from their purported ability to provide a high concentration of nutrients, antioxidants, and other health-promoting compounds. Now, the questions arise, what exactly qualifies as a superfood, and is the hype surrounding the superfoods justified?
Are Superfoods Worth the Hype?
Superfoods are nutrient-rich foods often hailed for their exceptional health benefits. They typically contain high levels of vitamins, minerals, antioxidants, and other essential nutrients that contribute to overall well-being. Superfoods include blueberries, spinach, salmon, chia seeds, and kale.
The term “superfoods” was coined in the 1990s. But it became widely familiar in 2007 after being mentioned in an article in Time Magazine. While the term "superfood" might spark intrigue, it is essential to approach the concept with a critical eye.
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Scientific evidence supporting the extraordinary health claims of superfoods varies. While some foods offer remarkable nutritional values, others might not live up to the exaggerated claims. Assessing the actual worth of superfoods involves understanding their nutritional content, benefits, and limitations.
Tips for Incorporating Superfoods into Your Diet
Seeds as Garnish
Seeds like chia seeds, pumpkin seeds, and hemp seeds have gained attention as superfoods due to their rich nutrient profiles. They are packed with proteins, healthy fats, fibre, vitamins, and minerals.
These tiny seeds work excellently as garnishes. Their subtle taste makes them perfect for enhancing the nutritional value of dishes and snacks without overpowering the flavours.
Dark Chocolate Desserts
Contrary to popular belief, dark chocolate is a nutrient-rich superfood. It is abundant in antioxidants and various essential nutrients. It is a versatile ingredient for desserts and can serve as a flavour enhancer.
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For instance, you may have strawberries or banana slices dipped in dark chocolate for an antioxidant-rich dessert. It offers a delicious pre-workout snack or an evening dessert.
Nuts as Snacks
Nuts are another nutrient-dense superfood group. It delivers proteins and omega-3 fatty acids and is ideal for plant-based diets. They make for a satisfying and healthier snack option between meals and keep hunger at bay. Nuts serve as a convenient way to boost nutrition and resist unhealthy snacking both at work or home .
Cauliflower Rice
Cauliflower is a superfood due to its nutrient content like protein, vitamins, and minerals. But it is often overlooked. Cauliflower can replace potatoes and is excellent as an alternative to regular or brown rice. To prepare cauliflower rice first, boil the florets, then cool them. Now process them in a mixer. Your cauliflower rice is ready to be savoured.
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Yoghourt Desserts
Yoghourt is a versatile and nutrient-packed superfood that serves as a savoury side or a base for desserts. Yoghourt can be paired with granola, dark chocolate, or naturally sweet berries. It creates effortless and nutritious dessert cups.
Berries Candy
Berries such as strawberries and blueberries make a healthy substitute for candies. You need to transform them into candy-like treats by squeezing lemon over the berries and refrigerating them for a few hours. This trick works with citrus fruits like oranges too.
Green Iced Tea
For a refreshing and nutritious drink, you may try iced green tea. It is packed with nutrients and is known to boost metabolism. Green tea infused with ice, lemon, and honey offers a superfood-packed beverage.
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Garlic Olive Oil
Both garlic and olive oil qualify as superfoods. They are rich in nutrients and known for their healing properties. Creating garlic-infused olive oil serves as a healthier alternative to butter for toast toppings. You need to simply combine olive oil with peeled garlic cloves and bake to prepare this delicious garlic olive oil.
Prospects of Safe Broiler Chicken Farming
In the ever-evolving food industry, broiler chicken is one of the most popular preferences. This article delves into the subject of safe broiler chicken, a key issue in the future of the poultry industry. Let's find out how this chicken farming system plays an essential role in the food industry.
What is Safe Broiler Chicken?
The misuse of antibiotics in broiler farming has surfaced as a global public health menace, propelling the surge in popularity of antibiotic-free broiler meat production on a global scale. In this paradigm shift, emphasis is placed on alternative methods in broiler production in Bangladesh as well.
The safe broiler system prioritizes animal health, a conducive environment, and high product quality. This approach emphasizes the absence of hazardous ingredients, including antibiotics and growth hormones. It fosters a bio-preservative system and incorporates herbal supplements in animal feed.
The result is poultry reared in an eco-friendly manner, embodying the essence of safety and health consciousness in every aspect of production. Consumers increasingly seek assurance in their food choices. Meanwhile, the emergence of these chickens heralds a positive shift towards sustainable, health-centric practices in the poultry industry.
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Recent Advances in Broiler Breeding
Md. Shafiqul Islam, a professor in the pharmacology department at Bangladesh Agricultural University, and his associate Md. Abu Raihan Parvez has recently achieved breakthrough success in alternative broiler production. They were able to produce broilers without any form of antibacterial agents, using different types of herbal plant extracts in their laboratory.
In their research on broilers, they predominantly utilized various types of herbal extracts, noting their superior efficacy compared to antibiotics. The broilers exhibited significant weight gain, and this increase was notably rapid.
Moreover, the rate of morbidity and mortality among them was remarkably low. This research program, spanning five years, holds the potential for a significant leap toward the development of a more advanced poultry industry if implemented on a large scale.
Read more: Microwave Cooking: 7 Healthy Chicken Breast Recipes
Foods that Help Relieve Nausea and Vomiting
Nausea is characterised by an unsettling sensation in the stomach and can be quite distressing. It often accompanies bloating, creating a feeling of discomfort and unease. These sensations can result from various factors, such as digestive issues, illness, or motion sickness. However, certain foods and drinks have been known to offer relief from these symptoms and aid in calming the stomach and reducing the urge to vomit.
10 Foods that Help Relieve Nausea and Vomiting
Ginger
Ginger is renowned for its potent anti-nausea properties. It actively alleviates stomach discomfort. Its bioactive compounds possess anti-inflammatory qualities that aid in easing gastrointestinal distress. By soothing inflammation and calming the digestive system, ginger can provide relief to nauseated people.
Whether ingested as ginger tea, raw ginger, or in supplemental form, this root emerges as a preferred choice for individuals encountering nausea. It mitigates these symptoms and fosters digestive tranquility.
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Peppermint
Peppermint is famed for its cooling sensation. It mainly functions as a natural remedy to soothe the digestive system. Its menthol element actively relaxes stomach and intestinal muscles. Frequently used as peppermint tea or oil, it alleviates digestive unease and significantly reduces the incidence of nausea.
Chamomile Tea
Chamomile tea is mainly celebrated for its calming attributes. It diligently contributes to diminishing nausea. Its anti-inflammatory traits and muscle-relaxing properties serve as a gentle remedy for soothing an upset stomach. Imbibing chamomile tea actively eases the sensation of vomiting and offers a comforting solution for individuals experiencing stomach discomfort.
Bananas
Bananas are abundant in nutrients and easily assimilated. So, it can help provide relief for an unsettled stomach. The potassium content of bananas helps in rebalancing electrolytes and facilitating stomach settling. For nauseated people, bananas serve as a gentle companion for the digestive system. Besides, bananas are widely popular as a nourishing and stomach-settling natural remedy for individuals experiencing stomach discomfort.
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Electrolyte Drinks
Electrolyte drinks are laden with essential minerals like potassium and sodium. They work diligently to restore depleted electrolytes in the body. Their balanced composition actively stabilises the body's electrolyte levels and thereby reduces nausea symptoms. These beverages offer quick rehydration and vital nutrient restoration, and these drinks serve as a valuable remedy.
Crackers
Plain crackers actively serve as a remedy for settling the stomach. Their easily digestible nature and ability to absorb surplus stomach acid actively alleviate discomfort. When consumed gradually, these crackers effectively ease feelings of nausea and the likelihood of vomiting.
Apple
Apple actively aids in regulating stomach acidity. Its rich content of natural compounds contributes to maintaining a healthy pH level in the stomach, effectively curbing queasiness. The acetic acid present in apples plays a pivotal role in mitigating feelings of nausea.
Its consumption, either raw or in the form of apple cider vinegar, contributes to alleviating symptoms of nausea and offers a natural remedy for digestive distress.
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Rice
Rice is known for its stomach-friendly attributes. This food can help improve the nauseant feeling and curb vomiting tendencies. Its easy digestibility plays a crucial role in soothing the stomach, absorbing surplus stomach acid, and promptly alleviating discomfort.
Whether in the form of plain rice or rice water, its gentle nature effectively comforts the stomach. Consuming plain rice or its derivative, rice water, contributes to easing nausea.
Nuts
Nuts are packed with nutrients and beneficial properties. The high protein and healthy fat content make nuts a valuable snack for stabilising blood sugar levels. Additionally, the presence of magnesium in nuts aids in calming the digestive system and reduces the likelihood of vomiting. Incorporating nuts into the diet acts as a stabilising force, providing sustained energy and promoting digestive ease.
Water
By actively hydrating the body and soothing the digestive system, water can effectively alleviate nausea symptoms. Water curbs the urge to vomit and fosters a hydrated, settled stomach environment conducive to reduced feelings of discomfort.
Summing Up
Dealing with nausea and vomiting is uncomfortable. Natural remedies like ginger, peppermint, bananas, and others mentioned can effectively soothe the stomach and alleviate these distressing symptoms. Incorporating these foods and drinks into your diet can offer relief and improve your overall digestive health.
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Microwave Cooking: 7 Healthy Chicken Breast Recipes
In our hectic life, time-saving recipes are a treasure. Microwave cooking offers convenience without compromising taste. Chicken breast, a lean protein, packs essential nutrients like protein, vitamins B6 and B12, and minerals. Here are seven delightful chicken breast recipes that can be cooked in microwave for Bangladeshi households. These dishes promise to elevate your culinary experience while saving you valuable time in the kitchen.
Nutrition of Chicken Breast Meat
Protein Content
Chicken breast is a great source of high-quality protein. It is crucial for muscle growth, repair, and overall body function.
Low Fat
With a low-fat content, chicken breast is a favourable option for those seeking a lean protein source while watching their fat intake.
Vitamin B6
Abundant in vitamin B6, chicken breast aids in metabolism, and red blood cell formation, and supports a healthy nervous system.
Vitamin B12
Offering vitamin B12, chicken breast promotes proper nerve function, red blood cell production, and assists in DNA synthesis.
Phosphorus
Rich in phosphorus, chicken breast contributes to bone health, energy extraction, and optimal cell function.
Zinc
Chicken breast contains zinc, essential for immune function, wound healing, and maintaining a healthy sense of taste and smell.
Niacin
Niacin in chicken breast supports digestive health, skin maintenance, and the conversion of food into energy.
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7 Tasty Chicken Breast Microwave Recipes to Try at Home
Chicken Steak
Ingredients
4 large chicken breasts (boneless), 2 eggs (lightly whisked), 1/2 teaspoon ginger paste, 1/2 teaspoon garlic paste, 1 cup onions (finely chopped), 2 tablespoons coriander leaves (chopped), 2 green chillies (finely chopped), 1 tablespoon black pepper powder, enough to make a thick coating flour, 1 tablespoon vinegar, salt (to taste ), and oil (as required).
Instructions
First, flatten chicken breasts with a mallet or knife. Cut each into two pieces. Then marinate chicken with eggs, ginger, garlic, onion, coriander leaves, green chillies, black pepper, flour, vinegar, and salt for around 2 hours.
Next, brush a flat dish with oil and cook covered on high for 1 minute. Now, place the chicken pieces without touching them. Cook covered at 70% power for 5 minutes, flipping halfway. For browning, turn once and grill until lightly browned. Serve hot.
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Lemon Garlic Baked Chicken Breast
Ingredients
2 large lemons, 2 tablespoons extra-virgin olive oil, 1 tablespoon mustard, 1/2 teaspoon sea salt, 1/4 teaspoon red pepper flakes, 1/2 teaspoon fresh ground black pepper, 3 cloves garlic (crushed or minced), 1/2 cup fresh parsley (roughly chopped), 4 boneless and skinless chicken breasts (200 grams each)
Instructions
First, mix lemon juice, olive oil, mustard, salt, red pepper flakes, and black pepper, dissolving the salt. Add garlic, lemon zest, and parsley. Chill for 1 to 2 hours.
Then, marinate chicken breasts in the mixture for 1 to 2 hours in the refrigerator. Preheat the oven to 400 ˚F and grease a baking dish. Next, transfer the marinated chicken to the baking dish, seasoning it with salt and pepper. Add lemon wedges and cover the chicken with oiled parchment paper, securing it loosely around the chicken.
Now, bake for approximately 35 to 40 minutes. Rest for 10 minutes before serving, drizzling with cooking liquid. Or slice the chicken and return it to the baking dish with the cooking liquid.
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Tandoori Chicken
Ingredients
800 grams chicken, 3 teaspoons lemon juice, 1 cup curd, 1 teaspoon ginger paste, 2 teaspoons oil, 2 dry red chilli, 1 teaspoon garlic paste, 1/2 teaspoon garam masala powder, salt (as required), 3 lemon wedges, and 1 sliced onion.
Instructions
First, wash the chicken with lukewarm and cold water, then pat dry and make diagonal incisions. Marinate the chicken with spices and lemon juice, refrigerating for 1 hour.
Next, microwave the chicken on a plate for 9-10 minutes. Follow by brushing with oil and grilling for 15-20 minutes, turning frequently.
After that, sprinkle chaat masala on the tandoori chicken and serve hot with onion rings and pudina chutney. Enhance the flavour by drizzling with lemon juice.
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7 Delicious Duck Recipes for Bangladeshi Kitchen
As winter graces Bangladeshi landscapes, the culinary tapestry unfolds with the seasonal bounty of duck recipes. A tradition deeply rooted, the demand for duck meat peaks during this time, aligning with increased production.
Beyond the practical, there is a culinary secret – the meat quality reaches its zenith in winter. So, while chicken and beef are the most popular in other seasons, in winter, duck is the most hyped.
Health Benefits of Duck Meat
High Protein Content
Duck meat boasts a high protein content, crucial for muscle development and repair. Incorporating it into winter meals ensures fueling the body with the building blocks it needs.
Rich in Iron
Iron plays a vital role in oxygen transport within the body. Duck meat is rich in iron. It becomes a valuable addition, especially during the winter when our bodies crave increased energy levels.
Abundant in Zinc
Zinc is an excellent mineral to support the immune system. By indulging in duck dishes, you are not only treating your taste buds but also giving your immune system a boost.
Read more: Popular Winter Breakfasts in Bangladesh
7 Tasty Duck Recipes to Try at Home
Kerala Duck Curry
Ingredients
2 tablespoons coconut oil, 6 garlic cloves (crushed), 1 ½ inch fresh ginger (crushed), 4 green chillies (slit), 3 large onions (sliced), 2 sprigs of curry leaves, 1/2 teaspoon turmeric powder, 2 tablespoon coriander powder, 2 tablespoon garam masala, 1 teaspoon red chilli powder, 1 tablespoon chicken masala, 1 kg duck (cut into medium-sized pieces), 1 tablespoon lightly crushed black pepper, 1/2 cup thick coconut milk (coconut cream), water, and salt to taste.
Instructions
First, heat oil in a big frying pan over medium heat. Sauté garlic, ginger, and green chillies for a delightful minute. Then add onions and a sprig of curry leaves, sautéing for 3-4 minutes. After that add turmeric powder, coriander powder, garam masala, red chilli powder, and chicken masala, stirring the spices for another minute.
Next, add duck, fry for 3-4 minutes, then cover with water, add curry leaves, and season with salt. Cook covered for 45 minutes or use a pressure cooker for 4-5 whistles. Finish by stirring in thick coconut milk, and black pepper, and heating through. Relish the rich, spiced symphony of flavours!
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Honey & Soy Duck Salad
Ingredients
2 duck breasts (skin on), 100g bag salad, 250g cherry tomato (halved), a bunch of spring onion (sliced diagonally),
For dressing: 1 garlic clove (grated), 1 teaspoon fresh grated root ginger, 2 tablespoons soy sauce, and 3 tablespoons honey.
Instructions
First, preheat the oven to 180°C. Score the duck breast skin and season generously. In a hot non-stick frying pan, sear the duck, skin-side down, for 4 minutes until crisp. Flip and brown the underside, then transfer to a baking tray.
Then, combine the dressing ingredients. Spoon the majority over the duck, reserving 2 tablespoons. Roast for 10 minutes for a pink finish. Rest for 4 minutes, then slice into strips. Toss the salad, tomatoes, spring onions, and duck slices, and drizzle with the remaining dressing. A succulent delight awaits!
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Duck Biryani
Ingredients
4 duck legs, 3 cups duck stock, 2 tablespoons duck fat, 1⁄2 cup tikka masala curry paste, 2 onions (sliced), 300g basmati rice (rinsed under cold water), 1⁄3 cup sultanas, 2 tablespoons flaked almonds (toasted), and 1⁄2 cup fresh coriander leaves.
Instructions
First, in a saucepan, melt the duck fat over medium heat, adding and browning the roast duck legs. Set aside. Then add onions and curry paste, stirring for 5 minutes until the onions are soft and the curry paste releases its fragrance.
Next, add rice, and sultanas. After that add the duck legs to the pan, pour in the stock, cover, and bring to a boil. Simmer on low for 10 minutes until the rice is tender. Stand for 5 minutes, then serve, garnished with almonds and coriander. Enjoy this flavourful creation!
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