Food
2022 World Coconut Day: Enjoy tropical fruit’s health benefits with dishes that feature coconut
Any day is a fantastic day to get sucked into the coconut obsession, but what better day to whip up some recipes with coconut to savour the sweetness and health advantages of the tropical fruit. Because it speeds up metabolism and is a great source of potassium, magnesium, and omega-3 fatty acids, coconut is great for our body, hair, and skin.
Miracle water, coconut water keeps the stomach cool and is best consumed in the heat. Since its creation in 2009, World Coconut Day has been observed annually on September 2 to emphasise the significance of coconuts. This Friday, celebrate World Coconut Day with these delectable recipes by picking up a nice bunch of coconuts.
1. Make chocolate coconut almond balls quickly and deliciously!
Ingredients:
200g of coconut shredded
100 grammes of sugar
Vanilla extract, 1 teaspoon
Virgin Olive Oil 1 tablespoon
200g Condensed Sweetened Milk
Chocolate, dark
Almonds
Method:
Combine coconut, sugar, vanilla essence, and condensed milk in a sizable bowl. Add more milk if the mixture is too dry until it just comes together. The dough should be rolled into 1-inch balls, which you should then place on a baking sheet lined with wax paper and virgin olive oil. For 15 minutes, freeze.
The dark chocolate must be well melted. After removing the coconut balls from the freezer, cover each one with melted chocolate. Place back on a tray covered with wax paper, then top with an almond and more coconut.
2. Coconut Rice: This straightforward dish pairs well with raita or even a curry. Just keep in mind that fats like coconut ought to be avoided in the remaining portions of the meal.
Ingredients:
Ghee or oil, 2 tbsp.
1 cup rice (washed and soaked for at least half an hour)
12 ounces of thick coconut milk (can use pkt)
1 teaspoon mustard seeds
Two cardamoms, green
2″ cinnamon sticks each
(3) cloves
Bay leaf, one (optional)
2 tomatoes, quartered
Curry patta leaves, 1 tbsp.
1 large, sliced onion
4 slices from 2 onions
1-2 green peppers, chopped (optional)
Powdered turmeric, 1/2 teaspoon
Add salt to your taste.
Method:
Rice should be washed and allowed to soak for at least 30 minutes. Add the ghee or oil to a cooker and warm it up. Then include the cinnamon stick, clove, cardamom, and mustard seeds. Allow the mustard seeds to puff up. Next, add the chopped tomatoes and stir for a short while. Don’t fully cook the tomatoes. Should just be gentle.
You can now add 1 bay leaf (optional). After that, add the curry patta and stir for a short while. Sliced onions should be added and sauteed until somewhat transparent. Include the minced green chilies (optional). Add the sliced onions after a brief period of stirring. Stir gently until onions start to soften.
Onions should be unopened and whole. (Pearl onions may be used). After that, stir in the rice carefully. For a few minutes, stir. Salt may be added to taste. Stir. Mix in extra turmeric. coconut milk is added. Mix slowly. Cooker should be turned off after one whistle. Cooker should naturally open.
Gently stir the rice after opening. Before removing it, give it some time to rest in the cooker. Done. Served simply with chicken masala, raita, or salad.
3. vegetable soup with coconut
Ingredients:
8–10 mushrooms, divided into four pieces
Cut two medium-sized carrots into ovals.
one green pepper, sliced into slanting pieces.
one red pepper, sliced into slanting slices.
12–15 french bean pieces, each with a 1” slant
Cut into florets, half a medium-sized cauliflower or broccoli
Method:
All of the aforementioned vegetables should stay crunchy after being stir-fried in 1 tbsp of oil and set aside.
Ingredients still present
Besan, 1/2 cup (gram flour)
to be dry-roasted until you notice a pleasant aroma, then set aside.
two cups of yoghurt
a single onion pureed
10–12 garlic scapes that have been pasted
8 to 10 green peppers and 1 inch of ginger, crushed to a paste (can add or lessen green chillies according to taste, no red chillies are used in this recipe )
thick coconut milk in two cups (used 2 sachets of coconut powder,as per instruction)
3 cups of boiling water or vegetable stock
Salt as desired
quarters of chopped spring onions
To add lime juice to a dish
tbsp of oil, two
Method:
When the oil in a kadhai is warm, add the onion and garlic paste. Sauté till it turns a lovely beige-brown colour. Add the ginger and green chilli paste and cook until the raw ginger flavour has disappeared. When the vegetable stock is boiling, add the besan and water mixture to make a paste.
To prevent lumps from forming, strain the besan paste while continuously stirring the liquid. Add the whipped curd to the kadhai. To taste, add salt. Once thoroughly combined, let it to boil. Reduce the heat when the broth begins to boil, then stir in the coconut milk.
All of it should be thoroughly mixed. After adding the stir-fried vegetables, simmer for a little while. For salt, check. Depending on how soupy you like your soup, you can add extra broth or water. Serve with lime and noodles. Add chopped spring onions as a garnish. a speedy veggie stock.
Vegetable peels and stems should be added to a pot of water along with some garlic pods, a small piece of ginger, and some salt. After it boils, turn down the heat and let it simmer for 20 to 30 minutes. To use the broth, strain it. Serve warm.
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health and remedies
Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine
Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.
When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.
While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )
Why recovery is key for muscle growth
According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.
Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.
Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.
Role of overtraining syndrome and deload weeks
Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.
Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.
Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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