Seitan is made from wheat. Also known as  “wheat meat”, “wheat protein”, “wheat gluten” or simply “gluten”.  Seitan has the look and texture of meat when cooked, making it a popular meat substitute.

Nutritional Value of Seitan:

A  85gms  of  Seitan contains:

  •  2.5 to 4 grams of carbs,
  • 1 to 2 grams of fiber,
  • 0 to 2 grams of fat and
  • 21 grams of protein.

Seitan is low in fat, has no saturated fat and provides a source of fiber, making it a good choice for heart health. So, instead of making your usual beef stew for dinner, try stew with seitan.

However, watch the sodium level. A 85gms portion of seitan has 170 to 320 milligrams of sodium. High sodium in the diet increases blood pressure and risk of heart disease.

Other sources of protein to include in your diet: tofu, tempeh, nuts and seeds, quinoa, beans, lentils and legumes.

Read more: The Spruce, LiveStrong

“Ways to my Heart- Buy me Food, Make me Food, Be Food.” – Unknown 


Eggs are among the few foods classified as “superfoods.” They are loaded with nutrients, some of which are rare in the modern diet.

Let’s check out the types of eggs available for consumption:

  1. Standard White Eggs
  2. Standard Brown Eggs
  3. Furnished / Enriched / Nest-Laid Eggs
  4. Free-Run Eggs – Free-run systems allow the hens to roam freely within an enclosed barn, while also providing a variety of enrichments such as nesting boxes and perches.
  5. Free-Range Eggs -These eggs come from hens that are raised in free-run (barn or aviary) housing systems, which also provide access to outdoor runs (when weather permits).
  6. Organic Eggs –  The hens are only provided feed  grown without pesticides, herbicides or commercial fertilizer.
  7. Omega-3 Eggs -These eggs come from hens that were provided feed containing extra flax (up to 10-20%). As a result, the eggs laid by these hens contain more Omega-3 fatty acids.

Read more: Eggs

Nutrition Facts: 

A single large boiled egg contains (1):

Vitamin A: 6% of the RDA.
Folate: 5% of the RDA.
Vitamin B5: 7% of the RDA.
Vitamin B12: 9% of the RDA.
Vitamin B2: 15% of the RDA.
Phosphorus: 9% of the RDA.
Selenium: 22% of the RDA.
Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various other trace nutrients that are important for health.

Read more : Authority Nutrition

“Don’t let love interfere with your appetite. It never does with mine.” Anthony Trollope, English novelist


Generally,  cooking oils have different performance and flavour. Some perform well at high temperatures, making them ideal for frying and sautéing. Some are super flavorful but turn rancid when heated. Good to know your oil before using them!

Let’s check out the oils:

  1. Regular Olive oil –  It’s lighter in taste and color, but not calories. It has a smoke point of 465-470˚ Fahrenheit.  It is ideal for high-heat cooking. Extra Virgin Olive Oil has lower smoking point. Ideal for salad dressing and drizzling over food.
  2. Peanut Oil –  It’s recommended for high-heat cooking (smoke point: 450˚), and complements Asian cuisine.
  3. Coconut Oil – Do not exceed smoke point (350˚). It is similar-to-butter consistency when cold making  it good for non-dairy baked goods.
  4. Grapeseed Oil – It is light green in color, and is prized by restaurant chefs for its high smoke point (420˚) and also for its clean taste.

Read more: Bon Appetit

“Everything You See I Owe to Spaghetti.” Sophia Loren

Roots and Tubers

Roots and tubers have been important foods for thousands of years. They are hearty and nourishing food. Known as nature’s buried treasures, roots and tubers are geophytes, a botanical term for plants with their growing point beneath the soil.

Roots are parts of a plant that usually grow downward, anchoring the plant into the ground, where they absorb moisture and nutrients. Examples of root vegetables:

  1. Beets—also called red beets, root beets, and table beets— Sugar beets are processed for sugar, and not eaten whole, while Swiss chard is grown for its greens, not its roots.
  2. Carrot in wild ancestor, which was a small, pale, acrid root. Early varieties of carrots were white, purple, red, yellow, and green, not orange.
  3. Horseradish – is one of the five bitter herbs along with coriander, horehound, lettuce, and nettle
  4. Sweet potatoes –  are edible roots, not tubers like potatoes, was considered a fundamental staple food, the “vegetable indispensable,” as one colonial doctor put it.
  5. and More

Roots and Tubers are so diverse and their nutritional make-up is highly varied. They are known to reduce cancer risk, supply daily natural folate, increase stamina, an excellent source of beta carotene and more..

“A bagel is a doughnut with the sin removed.” George Rosenbaum



There are many types of salt which can make a huge difference in your dishes. Let’s see the types of salt and when to use them:

  1. Kosher Salt –  All cooking. Kosher salt dissolves fast. Toss it  on everything from pork roast to popcorn.
  2. Crystalline Sea Salt – Adds a pungent burst of flavor to just-cooked foods. Complements anything from a fresh salad to a salmon fillet.
  3. Rock Salt – Used in making ice cream and deicing. Rock salt is paired with ice in old-fashioned hand-cranked ice cream makers to regulate the temperature.
  4. Pickling Salt – Used for brining pickles and sauerkraut. Pickling salt is far more concentrated than the more commonly used kosher salt, so you’ll need to use less.

Read more: Real Simple

“Cooking Well Doesn’t mean Cooking Fancy.” Julia Child

Sugar Sugar

There are many different types of sugar. Some of these variety are used only by the food industry and professional bakers and these may not be available in the supermarket.  Each type of sugar is unique and provides unique functional characteristics that make the sugar appropriate for a specific food.

Let’s get to know SUGAR!

  1. White sugar – “Regular” or white sugar,  is the sugar found in every home and most commonly used in home food preparation
  2. Fruit Sugar – Fruit sugar is slightly finer than “regular” sugar and is used in dry mixes such as gelatin and pudding desserts, and powdered drinks.
  3. Superfine, ultrafine, or bar sugar – This sugar’s crystal size is the finest of all the types of granulated white sugar. It is ideal for delicately textured cakes and meringues, as well as for sweetening fruits and iced-drinks.
  4. Confectioners or powdered sugar – This sugar is granulated sugar ground to a smooth powder and then sifted. It contains about 3% cornstarch to prevent caking.
  5. Brown Sugar – Turbinado sugar is raw sugar which has been partially processed, where only the surface molasses has been washed off.
  6. Muscovado or Barbados sugar –  a British speciality, very dark brown and has a particularly strong molasses flavor.

Read more:

A Chef – “must THINK like a Scientist, ORGANISE like an Accountant, PLATE like an Artist and COOK like a Grandma” – Unknown