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CHEF'S CORNER

Stressed? Change your food!

Eating heavily before bed can give you disturbed dreams. But some foods even make the waking hours a nightmare!

PHOTO: S. GOPAKUMAR

FRUIT OF LABOUR Oranges, bananas and tomatoes replenish nutrients lost due to stress

Stress! Nobody wants it. Yet stress is the biggest slow poison today. It is not only the cells of one's body that get affected, but also our relationships, social behaviour and work output, etc. Quite interestingly, if handled right then killing stress can be easy too. As easy as selecting your food.

Our response to stress is chemical. Since the food we eat changes our internal chemistry, it can also impact our ability to deal effectively with stress. Now let's see what all one should eat to boost stress handling abilities. Basically, we have to have a healthy diet with lots of fresh fruits, vegetables (especially beans), and whole grains. The best animal sources are fish, chicken and extremely low-fat dairy products.

Balanced diet

If we have a balanced diet, including lots of carbohydrates (rice, pasta, potatoes, breads) and fibre (fruits, vegetables, grains), we shouldn't need dietary supplements. Stress does deplete or block some nutrients, and we can replenish these nutrients with the following foods:

Vitamin C: Found in oranges, grapefruit, kiwi fruit, strawberries, green/red peppers, mangoes, and cauliflower.

Vitamin B: Complex: Found in meat, seafood, legumes, whole grains, enriched breads and cereals, dairy, and leafy green vegetables.

Magnesium: Found in tofu, wheat germ, almonds, sunflower seeds and pumpkin seeds.

Calcium: Found in yoghurt, cheese, tofu, and chickpeas.

Potassium: Found in orange juice, tomatoes, potatoes, apricots, peaches, squash, limejuice, bananas, and avocados.

We must reduce our intake of saturated fats, salt, white flour, processed foods, caffeine, alcohol and other diuretics and soft drinks, especially those with artificial sweeteners. Besides, eating regular meals is critical. Skipping meals, excessive dieting, over-eating, under-eating, and vitamin overdoses are all sources of body stress, which can lead to obesity, hypertension, high blood cholesterol levels, and/or nutrient deficiencies. And don't forget to check up with your physician if you have any special dietary needs.

Now, how about killing your stress with this recipe:

Tandoori broccoli with lentil filling

Time for preparation: 22-25 minutes

Time for marination: 5 minutes

Time for cooking in charcoal tandoor: 6-8 minutes

Ingredients

1 fresh broccoli 1 medium-sized lemon

1 tsp ginger paste
1 tsp garlic paste
1 cup thick yoghurt
1 tbsp garam masala
1 tbsp fresh basil paste
Paste of 1-2 green chillies
Salt to taste
1 cup dal moth bhujia
Method

Take the broccoli in whole, wash and boil in salted water till nearly half cooked. Remove from water and immediately place in iced water. Use knife to open flowerets and fill dal moth bhujiya between them without breaking them. Squeeze juice of one lemon, mix ginger and garlic paste with yogurt, salt, green chilly paste, basil paste and garam masala powder. Apply this mix on the broccoli; making sure that the full flower is covered with it. Leave aside for 5-10 minutes. Skewer the whole broccoli from the back to ensure its balance. Insert a raw potato along with it for support if needed. Cook it in a medium heated tandoor till done. Remove from the tandoor, de-skewer and cut into 4 pieces. Serve hot after putting a dash of lemon juice on it, with green salad and mint chutney. Always cook this broccoli preparation in a slow to medium heated oven to avoid the cooked colour becoming too dark.

RAKESH KUMAR

(The author is Executive Chef, Crowne Plaza

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