Today we are so engrossed in our work and other day to day activities that at the end of the day we aren’t left with enough time to fulfill the desires of our taste with delicious food which can be readily available at home. So, either we rush to restaurants or we appoint chefs. Still some desires remain. So here is a package: quick, delicious & healthy from the kitchen of the experts. Every recipe from our kitchen is a result of the research by our team of Doctors and the experienced Chefs.

Apart from the recipe below, I would like to bust the myths people have, due to lack of knowledge. Some of the most common misconceptions about nutrition are:

1.LOW FAT MEANS HEALTHY: Low fat can be healthy. Not always though. Many processed foods that are low in fat are high in sugar, which gives you extra calories and may cause wide swings in your blood sugar levels. This makes you gain weight and loose energy, and you may raise your risk of several diseases.

Some people believe “low fat" means “Eat all you want".

I remember a dieting patient who was puzzled because you were gaining weight. He mentioned he was eating a low-fat cake. When I asked him how much, he replied, “One or two pieces?" “No, one or two cakes!"

An ideal diet is low in fat and low in sugar. Most people can enjoy high sugar, high fat treats on occasion, but if you indulge one day, be sure to eat healthier the next.



2.CANNED FRUITS AND VEGATABLES AREN’T NUTRITIOUS: They can be. Results of recent studies have proved that nutrients are generally similar in comparable fresh, frozen and canned fruits and vegetables.

The following recipe is an example of the standards of taste and biological research at our unique kitchen-cum-lab. At the Universal Kitchen our chefs, doctors and researchers advise variety of food keeping in mind the client’s health and the impact of the beverages on the health at no cost because it runs on charity and God’s grace and our sole purpose is human service, universal peace and healthy environment. Each one of us is unique. Hence, our eating habits and needs are different. Our health is precious to us so and it deserves care.

Gazpacho with croutons

It serves four. Per serving: 250 calories; 5 g fat; 1 g saturated fat; 6 g fibre; 8 gram protein; 730 mg sodium; 46 g carbohydrate.

½ cup coarsely chopped red onion

1 garlic clove, peeled

8 medium-sized tomatoes

½ cup seasoned dry breadcrumbs

½ cup chopped parsley

3 tbs. red wine vinegar

1 tbs. olive oil

½ tbs. salt

½ tbs. pepper

2 cucumbers, peeled and chopped

Homemade or purchased croutons

1.Beat onion and garlic in blender. Add half of tomatoes. Purée. Add next 6 ingredients. Blend. Pour into a glass bowl.

2.Chop remaining tomatoes. Stir into purée with half of cucumbers and half of red and green peppers. Refrigerate for 1 hour. Ladle into bowls. Top with remaining cucumber and peppers. Garnish with croutons. Serves 4.

We welcome questions, advices and feedback. You can ask for free advice on your health and food related issues and of course simple and smart cooking tips. For personal advices you can write me at khushwantsingh@100cookingtips.com