Nutrition and Food Related

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South Asian Fish Biryani Recipe | Desi~licious RD

Desi-liciously spiced with layers of fragrant basmati rice, grilled peppers and flaky masala haddock fillets, cooked in a tomatoey sauce infused with cardamom, cinnamon, cumin, and saffron to create a biryani recipe that’ll knock your socks off!

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South Asian Fish Biryani Recipe | Desi~licious RD
3 · By Shahzadi Devje · Dec 12, 2019 · Leave a Comment

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Desi-liciously spiced with layers of fragrant basmati rice, grilled peppers and flaky masala haddock fillets, cooked in a tomatoey sauce infused with cardamom, cinnamon, cumin, and saffron to create a biryani recipe that’ll knock your socks off!

tray of south asian fish biryani with a cinnamon stick on top

Indeed, it’s royal-looking yet easy to pull off. I’d be lying if I said I wasn’t super excited to share my desi-licious South Asian fish biryani.

Isn’t it perfect to start holiday celebrations?

This biryani recipe is such an elegant (and tasty!) creation – perfect for a large party or special, cozy family dinner. It also doesn’t require overnight soaking of any kind and is exquisitely seasoned! Just over an hour, and your sumptuous fish biryani is set to make its debut.

What Does Biryani Taste Like?

In short, it tastes heavenly. Biryani is a vibrant and flavourful Indian recipe. Typically Basmati rice is flavoured with exotic spices and then layered with either meat, poultry, fish, or vegetables – cooked in and a thick masala sauce. The dish is covered, and the biryani is either cooked over a low flame on in the oven.

There are many variations of the recipe, from ingredients used to the style of preparation. For instance, depending on the South Asian region, a biryani recipe may call for the lid to be secured with dough to help seal in the
flavours.

How To Make Fish Biryani Recipe – Step By Step

https://shahzadidevje.com/south-asian-f ... ni-recipe/

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Desi-licious Coconut Shrimp Curry | Easy Ethnic Recipes

Are you looking for a protein-rich, flavour-packed meal and don’t have much time? This coconut shrimp curry can be on your table in literally 15 minutes. It’s elegantly spiced and insanely desi-licious. What can be faster, easier and more tasty than seafood?!

This coconut shrimp curry is the go-to recipe of choice when we’re strapped for time. Despite the fact I prefer white fish, this had me wanting more. The creamy coconut cream infused with curry powder and turmeric adds the perfect amount of spiciness. Although, if you’re like me and want an added oomph – you’ll want to add that red chilli!

This shrimp curry demonstrates that you don’t need to go overboard with a lot of ingredients. Less is more!

A few ingredients give this shrimp curry a burst of flavour while allowing the shrimp to shine.

Ingredients for Making Coconut Shrimp Curry
shrimp – MSC certified, cold water, pre-cooked, frozen
sunflower oil
sesame seeds
garlic – fresh cloves, crushed
coconut cream
turmeric powder
curry powder
sea salt
coriander (cilantro), finely chopped
lime juice – fresh
red chilli – finely chopped
Nutrition Highlights!
A serving provides a good amount of protein: 22 g
Shrimp tends to be naturally low in calories. One serving of this curry provides approximately 250 calories
This shrimp curry is low in carb
A 3-oz serving of shrimp provides almost 50% of your daily selenium requirement
Compared to other seafood, shrimp is higher in dietary cholesterol. However, it also contains antioxidants and healthy omega-3 fatty acids

How to Make Thai Coconut Shrimp Curry in 5 Easy Steps

https://shahzadidevje.com/coconut-shrimp-curry/

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Mishkaki: The Ismaili Nutrition Centre

Video:

https://www.youtube.com/watch?v=K-_sMWepRFg

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Baingan Bharta (Indian Eggplant) | Healthy Ethnic Food Recipes

Easy, quick to prep and scrumptious. This Baingan Bharta (Indian Eggplant) is a sure pleaser for the entire family. Roasted eggplant cooked in aromatic South Asian spices, simmered in a thick tomato-pepper sauce and garnished with tangy lemon and cilantro. If you’re on the hunt for healthy desi recipes – with less oil, spices, and salt – this is it! Best enjoyed with roti, quinoa, or lettuce leaves. Vegan and gluten-free.


a bowl of baingan bharta topped with olives and chilli with lettuce leaves filled with baingan bharta (Indian eggplant recipe) withlettuce leaves filled with baingan bharta (Indian eggplant recipe) with lettuce leaves filled with bharta in the background
Baingan Bharta is one of our favorite South Asian recipes. It’s made by roasting eggplants until very soft. The skin is removed and the flesh is cooked with tomatoes, peppers, onions, garlic, and spices. A delicious roasted eggplant dish, that is simple and doesn’t use too many spices, salt or oil – perfect for family meals!

Is Baingan Bharta Healthy?
Eggplant, also known as aubergine, or Brinjal in Urdu, is a good source of soluble fiber; which can help to slow gastric emptying. This delays the absorption of sugar in your blood – thereby supporting blood sugar control. Being a non-starchy vegetable, eggplant is low in carbohydrates; one eggplant provides under 100 calories, less than 1 gram of fat, approximately 20 grams of carbohydrate (less than two slices of bread), a whopping 12.5 grams of fiber and about 4 g of protein. Eggplant also is cholesterol-free, contains almost no sodium, and ranks as a low glycemic food. You’ll notice that it has a tendency to soak up oil, so I love cooking it baigan bharta style – allowing you to be conservative with oil – without compromising on taste! Plus, with the addition of heaps of tomatoes and peppers and serve it with greens, makes this baingan bharta – nutrient-packed!

Is An Eggplant A Fruit Or Vegetable?
You may be surprised to hear that eggplant is actually a fruit. More specifically – a berry! Available all year round, it actually peaks between August-September.

How To Make Baingan Bharta – Step By Step and more...

https://shahzadidevje.com/baingan-bharta/

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15-Minute Easy Salad Recipe | Desi~licious RD

This could be your go-to easy salad recipe. Packed with a medley of fresh and crunchy ingredients like broccoli, kale, carrots, pomegranate and pumpkin seeds – super nourishing and YUMMY! Tossed in a tangy dressing, that’s the perfect match.


This homemade raw green salad is quite something; refreshing, crunchy, tangy and sure to satisfy your salad cravings!

In this recipe, you’ll learn how to make this easy salad recipe entirely from scratch, so you’ll have control over every Desi~licious flavour! It’s quick to pull off, versatile, and pairs really well with South Asian Fish Biryani, Tomato Soup, and Black Bean Kebabs. If you’re after more ethnic South Asian recipes to accompany this tasty salad, here are a bunch.

How To Make This Easy Salad Recipe – Step By Step

https://shahzadidevje.com/15-minute-easy-salad-recipe/

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Desi~licious Masala Egg Oatmeal Breakfast | Easy Ethnic Recipes


Looking for easy and healthy breakfast ideas? Take your oatmeal to the next level with my savoury Masala Oatmeal Breakfast recipe – featuring eggs. It’s the ultimate busy-bee brekkie, bursting with nourishing heart-healthy ingredients. A creamy, rich amalgamation of rolled oats, onion, peas and tomatoes. All mixed with eggs, chillies and cilantro, and infused with traditional South Asian spices to create a spicy and Desi~licious breakfast.

No need to get frazzled by hectic mornings. This Egg Oatmeal Breakfast is satisfying, super easy to whip up, and you could even prep it the night before. It’s the ideal grab and go breakfast. Plus, I’m thinking, why stick to boring plain porridge, when you can have something EXTRA special.

Heaven knows, February calls for warm, hearty bowls of nourishing goodness to get us through this winter. I admit it: there’s nothing like a cozy bowl of oatmeal to make me feel like I can take on the world. I love savoury breakfast ideas with eggs, and this is one of my favourites when I don’t have much time, craving South Asian ethnic flavours and want to keep things nutritious. Well, it is heart month, after all! This oatmeal breakfast is perfectly spiced, and I feel like a queen digging in

How To Make Masala Egg Oatmeal Breakfast – Step By Step

https://shahzadidevje.com/desilicious-m ... breakfast/

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Hi Karim,

Bananas are sweet and popular. But are they good for you? And are they ethical and sustainable?

Here’s what you need to know about bananas.

https://foodrevolution.org/blog/are-ban ... &lastname=

Yours for healthy fruits,

Ocean Robbins

P.S. Studies tell us that bananas could be good for your heart, mood, digestion, bones, and weight maintenance. And they might even have anticancer properties. Get the whole story here.

[kmaherali]

Hi Karim,

Are eggs healthy to eat? Can they be produced ethically? And are they sustainable?

Here’s what you need to know about eggs.
https://foodrevolution.org/blog/are-egg ... &lastname=

Yours for facts and wellness,

Ocean Robbins

P.S. Chicken eggs are controversial. Some people call them a superfood, while others say they contribute to disease. Some people say they are an ethical and environmental disaster, while others say that, done right, they can be kind to chickens and good for the planet. What’s the truth? Find out here.

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Intermittent fasting 101 - PART ONE

Video:

https://www.youtube.com/watch?v=Apw17NM ... e=emb_logo

Intermittent Fasting 101- CLICK https://shahzadidevje.com/how-to-do-i...

If you're wondering how to do intermittent fasting right, then today's video is for you. Registered Dietitian, Shahzadi, discusses time this form of restricted eating and delves specifically into intermittent fasting - for beginners.

Shahzadi is frequently asked what intermittent fasting actually is, how to lose weight with it, and does it fall under the banner of healthy diets. You may even be wondering whether intermittent fasting is safe and effective? In this intermittent fasting review part 1, Shahzadi walks you through some important aspects of this diet: how intermittent fasting works, what its protocols are (for example the 5:2 method), what eating principals are laid out, and then sheds light on whether it’s worth trying. Get all the tips for fasting here in this intermittent fasting guide.

Intermittent Fasting 101: Topics Shahzadi covers in this Youtube video

⓵ What is intermittent fasting?
⓶ Three types of intermittent fasting
⓷ Why is intermittent fasting popular?

Of course, like most other diets, intermittent fasting also comes with its fair share of claims and isn’t an exception to the rule! Some of these boast several benefits such as weight loss, increased muscle mass, better blood sugar control, decreased inflammation, higher metabolism, reduced risk of certain chronic diseases such as diabetes type 2, prediabetes and cardiovascular disease, and even longer life!
But here’s the thing: do these claims hold up to scientific scrutiny? To find out the answer to this question and more, don’t forget to tune in next week for PART 2 of intermittent fasting!

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Fueling the Global Encounters Festival 2025


Photo: IPL / Shama Hakim Manji


Photo: IPL / Shama Hakim Manji

At the Global Encounters Festival 2025, food has done more than satisfy hunger. It has brought people together and kept the energy flowing throughout the day. The festival has offered a wide range of meals and snacks that are both nourishing and full of flavour.

The dining halls have been more than just places to eat. The informal gathering spaces have helped friendships to form, and stories to be shared. Teams gather after games, artists chat between performances, and volunteers relax after long days.

In the high temperature of Dubai, hydration is a top priority—especially for athletes. Water and electrolyte drinks have been widely available at hydration stations across the venue, with extra attention at athletic zones. For those with longer or irregular schedules such as volunteers and artists, healthy and nutritionally balanced grab-and-go meals and snacks have been prepared to ensure that no one misses out on nourishment.

Inside the main dining halls, the menu was thoughtfully designed to reflect the cultural diversity of the global Jamat. Meals cater to various dietary needs with halal, vegetarian, vegan, and gluten-free options available. Yasmin Saju, who oversees the dining experience, explained that more than 4,000 participants pass through Halls one and two during mealtimes.

“We have provided a lot of variety and food choices to cater to everyone’s dietary needs. It’s been a challenge, but the DWTC team has been working closely with us. We have received very positive feedback from all the attendees.”

Nizar Charania, a pickleball athlete representing England, spoke highly of the catering. He appreciated the variety of options —hot meals, salads, sandwiches, and wraps. He also enjoyed the athlete’s lounge where lighter snacks such as fresh fruit, smoothies, energy bars, cookies, ice cream, and popcorn were always available.

Festival attendees had even more to explore at the food trucks and vendor stalls spread throughout the venue which offered fresh meals inspired by global cuisine. Beyond indulging in the various foods at the Festival, participants also had the chance to learn about making important food choices. “What if how we eat became an act of faith?” began Azmina Govindji during her talk.

Azmina is a multi-award winning dietician and author with over 20 years of experience in the nutrition and health field. Beyond that, she’s an advocate and educator for plant-based eating to showcase how being more mindful about what we eat can have a positive impact on our planet.

“We are custodians of Allah's creation. We need to take action to reduce the damage being done to the environment, we have a duty of stewardship,” explained Azmina. “If we think about those words, perhaps exploring how we eat is an act of faith, because we are then fulfilling that vision. If it becomes an act of faith, maybe there's a higher motivation, a bigger reason for you to change what you eat.”

Azmina delved into studies conveying how some individuals are predisposed to non-communicable diseases (NCDs), type two diabetes, heart diseases and inflammatory conditions. Plant-rich diets can help reduce risks of these diseases and be more sustainable for our planet.

She provided easy meat alternatives—for example, adding lentils or chickpeas to replace meat in one's meals to start making sustainable swaps.

The food at this year’s GE Festival nourished not only our bodies but also our minds, as festival attendees were educated on how food choices and sustainability are intertwined.

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Do Food Expiration Dates Really Matter?

Labels on food are confusing for all kinds of reasons. Here’s what they mean.


Sean Dong

By Christina Couch
Aug. 19, 2025, 5:01 a.m. ET
Leer en español
When you open your fridge, how often do you check the dates on your food? The yogurt container says it’s still good for a few more days, but the label on the half-used barbecue sauce says it was best before last Sunday. Should you still eat it?

The answer is complicated. Dates on food packaging usually indicate when food tastes best, not when it’s unsafe to eat. In the United States, there are roughly 50 variations of date labels, including “use by,” “sell by” and “packaged on,” nearly all of which indicate when quality or freshness begins declining.

While it’s important to mind the printed dates for some foods, an estimated three billion pounds of food get thrown away each year because of confusion over the date label, according to the food waste nonprofit ReFED. Infant formula is the only product that has standardized, federally regulated date labels, leaving lots of questions about when to toss other aging perishables.

Here’s what you should know.

A confusing array of tests

In the early to mid-1900s, American households began transitioning from locally grown food toward processed and packaged goods, and some producers began putting dates on their products to ease concerns about freshness. But these labels didn’t become widespread until the 1960s and ’70s, alongside broader efforts to improve nutrition labeling and transparency.

Today, individual food companies still determine what date goes on their products. But each uses its own methodology, said Londa Nwadike, a food science professor at South Dakota State University.

For instance, she said, some companies might use mathematical models to forecast when freshness declines, while others might conduct special tests wherein food is stored in hotter temperatures, high humidity or increased oxygen levels. Still others might expose a product to mold, yeast or pathogens like E. coli or salmonella. Some companies can’t afford to run extensive tests and may simply base their dates on those of competitors.

The result is a lot of inconsistency: Two nearly identical products, packaged on the same day, can have substantially different sell-by dates.

A tangled web of terms and laws

This confusion is compounded by how labels are worded, much of which is shaped by state policies. Each has its own requirements that vary across food products, so labels may be different or simply not exist in certain states.

Take dairy products. Montana requires milk (but not others) to include a sell-by date no more than 12 days after pasteurization, while Pennsylvania allows up to 17 days and exempts ultrapasteurized milk. Virginia requires sell-by dates on all dairy products, whereas New York doesn’t require any date labels at all on dairy. (ReFED offers a policy finder where you can look up your state’s regulations.)

There are similar variations in state regulations for eggs, shellfish, goods sold at farmers’ markets and other surprising products. Texas, for instance, requires produce pickled in home kitchens to be labeled with the date it was prepared.

The effect of these varying policies is “confusion and chaos,” said Yvette Cabrera, food waste director at the Natural Resources Defense Council. “It creates these really complex distribution systems, packaging systems, manufacturing systems that make it really hard for food producers to comply.”

It also creates waste. Many states ban sales or donations of past-date products, and many consumers — 43 percent, according to a 2025 survey — usually toss food that’s close to or past its date.

“More people than ever are confused about words like ‘used by’,” said Emily Broad Leib, director of the Food Law and Policy Clinic at Harvard Law School and a coauthor on the survey. “Is it safety or is it quality?”

Less a scam, more a mess

Experts said sell-by dates are not a trick to make you buy more, but the product of a chaotic system. And for most food, eating it after the date isn’t a health issue.

Some said that you should pay attention to the labels “use by” and “expires on,” especially on perishables. “Best if used by” generally refers to quality and “sell by” is generally for retailers to know when to rotate inventory.

Frozen foods usually stay good up to a year, even if they’ve been thawed and refrozen; unopened condiments, oils and canned goods often last several years; refrigerated eggs are good for three to five weeks; and refrigerated dairy products usually last one to three weeks after opening. Kansas State University offers handy cupboard and freezer storage guides for a range of foods, as does the Department of Agriculture’s FoodKeeper app.

The most important date labels are on meat and seafood, unpasteurized cheese and milk, baby food and foods prepared in-store, experts said.

The date on raw meat “isn’t a guarantee” that it will last that long at home, said Meredith Carothers, a food safety specialist at the U.S.D.A.’s Food Safety and Inspection Service, because household refrigerators often aren’t as cold as those in grocery stores.

“Once you get it home, better to use it within about one to two days for poultry, or four to five days for raw red meats” like beef, pork, veal and lamb, she said. Home refrigerators should be kept below 40 degrees Fahrenheit, she added.

Starting next July, California will simplify date labels down to two standardized choices: “best if used by” for quality and “use by” for safety. Congress is considering similar federal legislation.

Until then, date labels will stay messy and complicated, so consumers should use common sense and relax a little when surveying the fridge.

https://www.nytimes.com/2025/08/19/well ... e9677ea768

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As received

*When the Kitchen Falls Silent…*

Have you ever thought that cooking is not just a household chore? It is the invisible thread that binds families together.
Why does a home-cooked meal matter? Because food at home is not just nutrition — it is love, bonding, and belonging. When families sit together around the table, hearts draw closer, children absorb wisdom from grandparents, and relationships soften and grow warmer. But when each person eats alone, scrolling on their device, the house becomes a guesthouse, and family ties resemble social media “friends”: formal, distant,
The hidden cost of eating out is equally alarming... Inferior oils, artificial flavors, and fast-food addiction have created generations struggling with obesity, diabetes, hypertension, and heart disease — even among the young. Today, corporations decide what we should eat, while pharmaceutical companies profit from keeping us “healthy.” Our grandparents carried home-cooked food even on long journeys. Today, we sit at home; yet order from outside and call it convenience.

It is not too late. We can rekindle the kitchen — not just the stove, but the warmth, protection, culture, and health that come with it. Because a bedroom makes a house, but a kitchen makes a family.

Lessons from around Mediterranean households view mealtimes as sacred rituals, and scientists link this to both stronger family ties and healthier lifestyles. Even in corporate leadership, “breaking bread together” remains a symbol of trust and bonding.

The kitchen is not just where food is prepared. It is where relationships are nourished, traditions are carried, and families remain together.

[kmaherali]

Spinach & Feta Chicken Burgers

August 26, 2025 | Canada
This wholesome recipe comes from Shamim in Toronto, who makes these burgers as a go-to for her kids' lunches. Packed with spinach, feta and lean ground chicken, they’re full of flavour — and often served bunless for a lighter, easier option.

Ingredients

2 lbs ground chicken
2 cups baby spinach, chopped
1 cup feta cheese, crumbled
½ cup mozzarella cheese, shredded
1 cup white or yellow onion, chopped
¼ cup green onions
3 tbsp cilantro, chopped
2 tsp garlic powder
2 tsp onion powder
1 tsp paprika
1 tsp salt
1 tsp black pepper
1 tsp chili powder
2 tbsp cooking oil

Method

Mix all ingredients in a large bowl until well incorporated.
Shape into palm-sized patties.
Pan fry on medium-high heat for 4–6 minutes per side, or until fully cooked through.

This recipe is part of a new iiCanada series celebrating the flavours, traditions, and creativity of the Ismaili community in Canada. Do you have a favourite dish with a special story? Share your recipe with us! Selected submissions may be featured on the iiCanada platform. Thank you!

https://iicanada.org/news/community-eng ... tent=88808

[kmaherali]

In recent times, we’ve been hearing more about the relationship between food and our mood. But the amount of information available can often be overwhelming. How can we break it down and figure out what works best for ourselves and our bodies?

Azmina Govindji RD FBDA https://www.instagram.com/azminanutrition/, Consultant Dietitian and Fellow of the British Dietetic Association and Shams Poonawala M.P.H, Public Health Educator and Dietician have offered their input on the ever-evolving, and very timely topic.

Nutritional Psychiatry:

Nutritional psychiatry, a growing field, explores how what we eat can impact our mood. Whilst the term is not widely used, it’s been gaining recent popularity.

“Research is increasingly focusing on how dietary patterns can influence mental states, including conditions like anxiety, depression, and stress,” explains Shams. “There is also a growing understanding of the brain-gut connection, where the gut microbiome can impact brain function.”

Azmina stresses the importance of our daily food choices. She explains how ultra-processed foods (UPFs), which are high in unhealthy fats and sugars, don’t provide our brain with the essential nutrients it requires. Over time, this can impact one’s mood, leaving you feeling tired and irritable.

“Eating a wide variety of wholesome foods can provide the key nutrients that support both your mind and body,” she says. “Just like a good skin serum boosts your natural glow, a balanced, nourishing diet helps you feel and function at your best.”

And research supports this. In one study, scientists at Harvard learned that a Mediterranean style diet improved sleep and lowered insomnia. As Shams says, “Typically, a diet rich in Mediterranean style foods https://my.clevelandclinic.org/health/a ... anean-diet, rich in fruits and vegetables, good protein sources, lots of whole grains and healthy fats is usually associated with improved mental health outcomes.”

Essential nutrients:

Azmina explains how our brains use as much as 20 percent of the energy our bodies require, which comes from glucose in our blood. Glucose comes from carbohydrates, which some think are foods to be avoided entirely. However, Azmina recommends opting for healthier carbs to help manage your blood glucose levels including brown rice, whole grain cereals, beans and lentils.

Antioxidants are another essential component of our diet. As Shams highlights, they help protect our brain from oxidative stress and inflammation, and can be found in dark green leafy vegetables, nuts and berries.

Nutrient deficiencies can impact mood and energy levels. “For example, not getting enough iron can lead to anaemia where your blood is unable to carry enough oxygen around the body, leaving you feeling tired and sluggish,” explains Azmina. “A lack of vitamin B12 and Folic acid can make you feel weak or tired.”

As each food group has their respective benefits, the dietitians emphasise consuming a balanced diet. Diets that cut out key nutrients often backfire, leading to low energy, irritability, and poor mood

“I don’t often recommend following the latest fad diet or omitting food groups, unless you have an allergy or intolerance,” explains Shams. “I prefer to recommend plenty of variety, lots of coloured fruits and vegetables, good fats such as avocados, olive oil, fatty fish, such as salmon, tuna, trout, herring and mackerel, legumes, nuts and good sources of protein, to have a well-balanced diet for a well- balanced body and mind.”

Azmina adds “Don’t forget to drink water! Staying hydrated is crucial to the normal functioning of the body and the brain. Your brain is made up of around 75 percent water, and dehydration can lead to poor concentration and a negative mood. Studies suggest that women, compared to men, may be more sensitive to mild dehydration, which can lead to mood changes. Research also shows that people who drink more than two litres a day appear to score better on mood ratings”.

Gut health:

Maintaining a healthy gut microbiome is also key for supporting mood and brain health. The gut is often called ‘the second brain’ and as Shams explains, “a healthy gut means less inflammation and stress to the brain.”

Foods to support gut health include probiotics, yoghurt, fermented foods such as kimchi and sauerkraut and eating a plant-rich diet.

“Plant-rich diets which contain plenty of vegetables, fruits, whole grains, legumes, nuts and seeds help to support the “good bacteria” in your gut. These beneficial bacteria communicate with the brain and positively influence how your brain works” says Azmina.

Eating clean on a budget:

At times, foods with ‘Organic’ on their labels can come at a higher cost. However, the dietitians explain how eating clean does not have to break the budget. Azmina highlights affordable pantry staples such as dried lentils, brown rice, frozen vegetables, seasonal produce, canned fish, fortified breakfast cereals, and yogurt. She also advises going to the grocery store at the end of the day when products are close to their expiry date and often discounted.

Shams suggests opting for local produce and looking out for irregular fruits and vegetables, which are sometimes marked down for not being a ‘normal’ shape, can be effective saving tips. However, she also cautions consumers to read labels of their products.

“The FDA requires you to list the main ingredients of the product first. So, if you're buying something canned and they’ve got palm oil first, that's a nutritional red flag. Sometimes they'll also say “healthy fats” on it or “low fat”, but if you look at the back it's got palm oil in it which you don't want, or a host of other additives.”

Nutritional supplements:

The dietitians also advocate getting your nutrients from whole foods instead of relying on nutritional supplements, except when addressing a confirmed deficiency.

Azmina explains how nutrition is an evolving science. “We’re discovering beneficial natural substances such as phytochemicals which are found in, for example, brightly-coloured vegetables. Packed with anti-oxidant power, these phytochemicals are present in fresh fruit and vegetables in precisely the quantities and combinations that nature intended.”

Recap:

Azmina highlights the Smiles trial, which found that individuals who replaced unhealthy foods with better alternatives such as fruits, vegetables, fish, olive oil and whole grains, reported fewer symptoms of depression within 12 weeks. “After this study, further research has suggested that adding more plant food to your diet can benefit your mental well-being.”

In contrast, diets high in sugars and UPF’s can increase irritability and tiredness. To understand which foods impact mood and energy, Shams recommends keeping a journal, tracking what you eat alongside your energy levels and mood. Over time, this can show patterns and help identify ‘trigger’ foods.

Shams also adds that nutrition is only part of the equation, exercise also plays a vital role in one’s overall well-being.

Ultimately, integrating small consistent choices in terms of what we eat, our sleep patterns, and how we move can have a significant impact on our mental health and overall quality of life.

https://the.ismaili/ca/en/news/the-rela ... d-and-mood

[kmaherali]

Five ways to make simple nutritious swaps



By Azmina Govindji (RD, FBDA)

January is an ideal time for reflection, for refining your eating habits and prioritising your health in small, manageable ways. That way you can step into the new year on the right foot, feeling energised and ready for a healthy 2026!

Changing what you eat can often feel overwhelming, but small, realistic adjustments to your daily routine can make it much easier. This article gives you five simple and practical swaps that are not only nutritious, they’re budget-friendly and tasty too!

But first…

Watch out for these misleading swaps

You’ve probably come across social media influencers promoting “healthier” swaps such as using jaggery (gur) or nectars instead of sugar, replacing regular salt with rock, pink Himalayan, or sea salt, and using ghee or hydrogenated vegetable fat (vanaspati) instead of butter. While their dishes may look aesthetic and tasteful, or their advice might sound like an easy solution, it's important to note that many of these influencers don't have formal qualifications in nutrition or dietetics.

The truth is jaggery, maple syrup and agave nectar are all sources of sugar that impact your body similarly to regular white sugar. The salts listed above still contain sodium, just like regular salt does. Ghee and hydrogenated vegetable fats are high in unhealthy saturated fats which can raise cholesterol levels when eaten too frequently.

Try these simple swaps instead to help you lead a healthier lifestyle…

1. Replace butter, ghee and coconut fat with unsaturated spreads or oils

Eating too much saturated fat (found, for example, in butter, ghee or creamed coconut) can raise your blood cholesterol making you more prone to heart disease. South Asians and people living in Central Asia have a high incidence of non-communicable diseases (NCDs), particularly cardiovascular diseases.

So, next time you're making toast, consider switching to an unsaturated spread such as a nut butter. It's a tasty option that also adds protein and fibre to your meal. Or try drizzling your toast with extra virgin olive oil (EVOO). It’s a taste you can get used to, and EVOO is an integral part of the world-renowned healthy Mediterranean diet.

When you’re choosing an oil, it’s always good practice to read the ingredients label and avoid unhealthy ingredients such as palm oils, hydrogenated fats and trans fats. Also note that coconut oil has more saturated fat than butter, so don’t be misled into thinking it’s a healthier option.

Similarly, when spreading ghee on a chapati or butter on bread for a sandwich, think about alternatives. For example, reduced-fat mayonnaise on your sandwich has only two percent saturated fat whereas butter has 52 percent. If you don’t like your chapatis dry, try spreading ghee or butter on every second one, stack them, then rub each pair together. This keeps all the chapatis soft and tasty whilst only using half the fat.



2. Cook with reduced or low-salt seasonings, sauces, and masala mixes

Eating too much salt can increase your risk of developing high blood pressure. Many store-bought seasonings, sauces and masala mixes, such as chicken seasoning, soy sauce, and chaat masala can be high in salt. Check product labels and choose those which are either salt-free or low in salt, to lower your sodium intake.

To add more flavour to your dishes, try adding colourful ground spices like turmeric (haldi) , garam masala, dried fenugreek (methi) leaves and coriander (dhania) seeds. Condiments like lemon juice and vinegar (sirka) can also help you reduce the need for added salt.



3. Replace sugar-rich drinks with simple, refreshing non-sugary beverages

A 330 ml can of regular cola contains, roughly, seven teaspoons of sugar and some energy and cold coffee drinks can have up to nine teaspoons of sugar per serving. Opting for a sugar-free diet drink instead means your drink will be calorie free—but that’s not a green light to go wild! Diet soft drinks can still rot your teeth, and many contain artificial sweeteners. Research is still ongoing into the long-term effects of artificial sweeteners, so it’s best to enjoy them in limited amounts.

If you choose to drink sugar-rich drinks on special occasions, having them with a straw can help reduce damage to your teeth, and drinking them with a fibre-rich meal can help reduce the blood sugar spike. Though nothing beats water when it comes to keeping you healthy and hydrated.

If you don’t like water plain, infuse it with slices of seasonal fruit like mango, tangerine, lemon, berries or a sprig of herb like mint or basil, along with a teaspoon of chia seeds. Lemon water (limbu pani), herbal teas, low fat buttermilk (chaas), coconut water (nariyal pani) and kombucha (fermented tea) are also healthy beverage options. Note that sugar or salt can sometimes be added to store bought drinks, so it’s best to drink them in moderation and rely mostly on water for your daily fluids.



4. Swap the ultra-processed snacks for more satisfying options

When you’re feeling low on energy it can be tempting to reach for ultra-processed snack foods like crisps, instant noodles, cookies, chocolates or fried savoury snacks like chevdo. Instead, try more nutritious options such as toasted nuts, pumpkin or sunflower seeds, dried apricots, homemade popcorn or roasted edamame beans. You can even make your own trail mix by adding in either some dried fruit or dark chocolate chips. Try homemade chevdo using branflakes or cornflakes, roasted peanuts, roasted lentils, raisins, seeds, chilli powder and a dash of lemon juice. Many of these options have higher protein, so they tend to be more satisfying. They’re also lower in salt, added sugars and saturated fat than shop-bought versions.

During a mid-afternoon slump, instead of chocolate or candy, satisfy a sweet craving with fresh berries and a yogurt dip, or try frozen seedless grapes.

Top tip: Use a third or half-cup bowl to help with portioning of snack items.



5. Making rice flavourful without butter, ghee or oil.

You might be used to adding butter, ghee or oil when cooking rice. As an alternative, try drizzling a squeeze of lemon juice to keep the rice grains separated, and add spices like cumin (jeera), cloves (laung), cardamom (elaichi) and cinnamon (dalchini) for an added burst of flavour.

But why stop there? You can make rice even tastier and healthier by adding in some vegetables - a handful of frozen garden peas or pigeon peas (toor), is a great way to add protein and fibre to your dish.

It may be tempting to include egg fried rice or pilau rice when you’re ordering a takeaway or choosing a ready meal. However, these convenience foods are often higher in additives, salt or unhealthy fats. Instead, try cooking rice at home - it’s more cost effective and is better for you, made simply with everyday ingredients from your kitchen. For an added health boost, try brown basmati rice which brings extra fibre. It’s generally best to use simple ingredients that are readily available in your kitchen or garden, rather than relying on processed, manufactured foods.

Looking for a recipe to try out? Click here to try my simple pigeon pea rice recipe to cook on the hob or in the microwave.


Image credit: @azminanutrition

These swap ideas are intended for adults and are not a replacement for personalised advice from your healthcare team.

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