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Healthy Ramadan

Stay Lean During Ramadan 2017

Ramadan is right around the corner! It’s a wonderful time for mental resolve and spiritual benefit. However, many fear that consuming food at such late hours will result in weight gain!

This doesn’t have to be the case! If you follow Mr Mango’s simple rules for staying lean during Ramadan then you’ll have absolutely nothing to worry about. See them below…

Rule 1 – Don’t Overindulge at Iftar

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Iftar is the meal eaten after sunset during Ramadan. It’s understandable why many tend to overindulge when the sun goes down, especially during the first week of the holy month when the body is adapting to fasting.

However, overeating will undoubtedly lead to weight gain if you do it throughout the month. If you’re eating more calories than your body needs throughout Ramadan, the result could mean you see a few extra pounds on the scale when you weigh yourself on June 24th (the last day of Ramadan).

 Rule 2 – Eat Right

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It’s not just how much you eat but what you feed your body as well. Eating nutrient dense foods is essential as they will keep you fuller for longer.

Carby foods will be digested and used up relatively quickly compared to foods high in protein or healthy fats. Make sure when you eat, your plate of food is a nice balance of protein, carbs, fats and vegetables of course!

Also! A Mr Mango top tip would be preparing your meals in advance so you’re not tempted to binge on any unhealthy food!

Rule 3 – Sleep

Sleep deprivation is common during the month of Ramadan but it is key that you get as much sleep as you can in, not only for muscular recovery if you’re working out but for many other factors.

Sleep deprivation causes havoc with your body at a cellular and hormonal level. When you’re sleep deprived, the mitochondria in your cells that digest fuel start to shut down and your body boosts the levels of the hormone ghrelin which tells you that you’re hungry i.e. you’ll eat more calories and not be able to digest it properly leading to weight gain.

Rule 4 – Drink plenty of water

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Drink as much water as you can between Ifthar and Suhoor (pre-dawn meal) to reduce the risk of dehydration during fasting.

It’s also key to maintaining your metabolism levels so you will be less likely to store the calories you consume as fat.

Tip – Drinking coconut water in moderation is great to increase the electrolytes in your body, which are essential for heart, nerve and muscle functions.

Rule 5 – Train Smart

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The best time to hit the gym would be 2 hours before you break your fast; this way the food you eat when you break your fast will aid in muscular recovery. It also maximises the time you’ll be able to eat as you won’t be spending Ifthar time training.

Also, seeing as water cannot be drunk before sundown, HIIT or intense cardio workouts will be very difficult. So, stick to the weights and light cardio activities like walking for the month.

That’s Mr Mango’s 5 rules to stay lean during Ramadan. Do you have any other tips you’d like to share? Let us know in the comments below.

Also, if you’d like some nutritious HMC Halal protein sources for your Ifthar meals, be sure to check out Mr Mango’s online aisles for a great selection of Chicken, Lamb, Mutton, Marinated Meat and Spices right here… https://www.mrmangodelivery.co.uk/

Healthiest Ways to Cook Meat Feature

The Top 3 Healthiest Ways to Cook Meat

We at Mr Mango delivery thought you, our wonderful customers, would be interested in the healthiest ways to cook your HMC approved Halal meat.

There are countless methods to cooking meat but not all are what you’d call “healthy.”

So, here are the top 3 techniques to cook your meat in the most guilt-free and health conscious ways known to mankind!

Grilling

Healthiest Ways to Cook Meat Grilling

Now I know what you’re thinking. You think grill and an image an unhealthy barbecue comes to mind but, if George Foreman has taught us anything, grilling can be a very healthy cooking option.

Grilling is extremely popular as it requires few additional fats (like oil) whilst retaining the meat’s nutrients. It also adds a smoky flavour which many find appealing.

However, there are some things you should avoid when cooking your meat on the grill including chargrilling. Regularly consuming chargrilled meat has been linked to pancreatic and breast cancer.

Furthermore, when meat is grilled at high temperatures, the animal fat which melts onto the cooking surface creates a toxic chemical called polycyclic aromatic hydrocarbons (PAHs); these are known carcinogens i.e. cancer causing agents.

I know this sounds concerning but if you remove the meat drippings once cooked, PAH formation can be reduced by a whopping 89%!

Overall, if you don’t overly cook your meat and get rid of the drippings when cooked, you will be consuming leaner meat full of nutrients!

Poaching

Healthiest Ways to Cook Meat Poached

Poaching is not just for eggs! It’s a great way to cook delicate foods such as chicken because liquid, not fat, carries the heat into the meat whilst cooking.

Although poaching may take a little longer to cook meat than grilling due to the lower cooking temperature, research has shown that a little more patience at the stove may not be such a bad thing.

Cooking with moist heat at low temperatures can minimise the production of advanced glycation products (AGEs) which have been associated with diseases including heart and kidney disease.

The trade off with poaching is that some of the meat’s nutrients may be lost; in particular Vitamin B.

Poaching is relatively shorter than the similar methods of steaming or simmering so in terms of moist heat methods, it’s your best bet!

Pressure Cooking

Healthiest Ways to Cook Meat Pressure Cooker

Pressure cooking is very quick and healthy way to cook meat!

A big advantage off pressure cooking is that due to its quickness, the meat’s vitamins and minerals are kept intact.

Also, the cooker seals the meat in steam created by the boiling water meaning flavours are intensified and no extra oil or fat is needed.

The only disadvantage is that this method may result in some meats becoming overly soft but after some trial and error with various meats, this shouldn’t be a long-term issue.

And that is our top 3 ways to cook meat in the healthiest way possible! Which way do you prefer to cook your meat? Be sure to let us know in the comments below!

Top 10 Tips to Make Indian Food Healthy

Indian food has fast become a staple in the UK, but can been seen only as a takeaway to some. These takeaways can be greasy, un-apologetically stodgy and downright unpleasant! Once you’ve tasted a proper curry though, you can never go back!

However, some parts of traditional Indian cooking can be very unhealthy. Some food require frying, and there’s lots of cream and ghee used. We’ve created our list of the top 10 ways to make your Indian food healthy!

Variety of vegetables and legumes

Curries normally contain a variety of vegetables and legumes to help create a variety of flavours. Try mixing up the ratio of meat to vegetables, or have a solely vegetarian dish! Vegetables and legumes are a great source of antioxidants and fibre.

Bulk dishes with legumes

Legumes include sprouted beans and lentils. Using these to bulk out your dishes isn’t only healthier, but less meat will be needed!

Use minimal red meat

Red meat is high in saturated fats, so when you’re cooking, try to avoid using Lamb, Beef or Pork. Opt for more protein filled meats like Chicken or Turkey, especially if it’s lean.

Use oil sparingly

You don’t need to use Ghee in every recipe! There’s nothing wrong with using standard vegetable oil because you’ll still get the same taste, but your food will be less oily and greasy. If you do choose to use oil though, you don’t need it to be of the same quantity as you would with Ghee. Use the oil sparingly.

Meals that don’t require frying

There are plenty of recipes that don’t require frying. A simple Google search will provide you with recipes for non-frying based dishes, like Broccoli Curry or no fry Pakoras.

Coconut milk/cream replacement

Coconut milk and cream add unnecessary fats into your meals, so look for replacements like skimmed milk, cashew nut paste or poppy seed paste. You’ll get the same great taste, but keep your meal as healthy as possible.

Tandoori grilling

A fantastic way of cooking your meats without frying them in excess oil. Tandoori grilling allows for all the excess fat from the meat to escape before you eat, giving yourself more lean meat!

Wholemeal flour instead of plain flour

When you’re making Chapattis or Parathas, try switching your plain flour to wholemeal flour. This slight change may make your food a little darker, but wholemeal flour is a slower releasing carbohydrate and so it’s better for you!

Brown basmati rice instead of white rice

For the same reasons as the wholemeal flour, swapping your white Basmati rice for the wholemeal alternative means you’ll be eating slow release carbohydrates, as well as them being nutrient dense, meaning there’s more vitamins and minerals in every bite!

Bake Samosas instead of frying them

Arguably still a big debate, but highly recommended for a healthier diet. Baking your Samosas instead of frying them makes them less greasy and fatty. Whether you’re having a vegetable or meat-based Samosa, you’ll be grateful for baking them!


Have we missed anything? Let us know your tips for healthier Indian food in the comments below!

Best Bollywood Films about Food!

What’s the one thing that’s bigger than Bollywood?…Food!

But what happens when you combine the two? You’ll get an explosion of culture and exquisite taste enough to warm the soul!

Combining the best in Bollywood acting, and sublime cooking skills can only spell out for a great film!

But what are the best Bollywood films about food? Find out below!


The Lunchbox

“Sometimes the wrong train can get you to the right station”

A charming film starring Irrfan Khan and Nimrat Kaur, we see a young woman cooking for someone she’s never known, and awaiting the notes he sends back to her!

Both characters are suffering from personal issues, and through food they’re helping each other cope and build!

 

Luv Shuv Tey Chicken Khurana

A man on the run from a dangerous UK gangster, lead character Omi Khurana, played by Kunal Kapoor, tries to help uncover the secret family recipe of Chicken Khurana in order to help restore family order!

With lots of family issues uncovered, you can always count on the hunt of a secret recipe to help bring everyone back together!

 

Cheeni Kum

Described as a “sugar-free” romance, it’s a story of chef Buddhadev Gupta, played by Amitabh Bachchan, and his restaurant Spice 6. He then meets a much younger Nina Verma, played by Tabu, and falls in love.

Their romance and passion certainly helps highlight the skill are art in Amitabh’s cooking!

 

Paranthe Wali Gali

Take a romantic middle class love story set in the backdrop of the oldest lane of Delhi thronged with delicious paranthas, and voila–a perfect treat!

Starring Mohinder Gujral as Rimjhim Kaur, and Yuvraj Haral as Vivian, it really is a great film to watch for couples.

 

Daawat-e-Ishq

Bring a handsome Lucknawi cook with a heart of gold and a chirpy Hyderabadi girl with a weakness for kebabs and you have a gastronomical love story!

Starring Aditya Roy Kapoor as Tariq and Parineeti Chopra as Gulrez, it feels like a classic!

 


What’s your favourite Bollywood film about food? Let us know in the comments below!

 

 

 

 

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The Delicious History of the Samosa

Ah, the Samosa. Its savoury offerings have tantalised the taste buds of the world’s population for hundreds of years and the triangular South Asian delicacy has become a staple in British Culture.

Who would’ve thought such an elegantly simple dish would have reached these untold levels of popularity? How did this immense following of the Samosa occur?

Read on to find out the history of the samosa and how to create the perfect tetrahedral snacks yourself!

The Samosa’s Origin Story

The beginnings of the samosa can be traced back prior to the 10th century! It was in Middle Eastern cuisine where its origins can be found under the name Sanbosag in Persian texts.

India and Pakistan had no knowledge of the Samosa until the 13th or 14th century when migrant workers travelled from the Middle-East to the South Asian countries to find employ in the kitchens of Muslim nobility.

In the following centuries, the many variants of the Samosa were created due to the diverse eating cultures in different regions e.g. the vegetarianism found in Hindu culture brought the Vegetable Samosa into fruition.

The Samosa can now be found in a plethora of countries including:

India, Bangladesh, Nepal, Pakistan, Maldives, Uzbekistan, Kazakhstan, Kyrgyzstan, Xinjiang, Burma, Indonesia, Djibouti, Eritrea, Ethiopia, Somalia, Israel, Portugal, Brazil, The United Kingdom, Trinidad and Tobago, Uganda, South Africa, Kenya and Tanzania.

It is remarkable how far and wide the samosa has travelled and it is because of this reach that we now have so many Samosa varieties to choose from. In 2017, we now have the real first world problem of deciding on which Samosa to devour.

Chole Samosas, Chow Mein Samosas, Pasta Samosas, Keema Samosas, Cheese Samosas, Chocolate Samosas, Fried Rice Samosas, Matar Soya Samosas, Egg Samosas, Paneers Samosas, Jam Samosas and Fish Samosas are just some of the concoctions the world has come up with.

But what is the perfect Samosa?

The Perfect Samosa Recipe

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In this writer’s humble opinion, a Samosa is at its finest when it’s kept to its purest form…the vegetable samosa! Also, the perfect samosas have to be baked!

As time has passed and the health conscious among us have increased, Samosas have been forced to adapt to survive and they have done so splendidly.

The advent of the baked Samosa was a gamechanger; no longer are the triangular treats a greasy and oily encounter but a healthier non-dripping enriching one.

It is the simplicity of the Vegetable Samosas that make them so effectively scrumptious, providing all of the correct textures and ingredients for a melt in the mouth experience every time.

Ingredients:

  • 3 tbsp vegetable oil
  • ½ tsp mustard seeds
  • 60g chopped onion
  • 1 tsp finely chopped ginger
  • 60g frozen peas
  • 1 tbsp ground coriander
  • 1 tsp ground cumin
  • ¼ tsp red chilli powder
  • ½-¾ tsp garam masala
  • 1-2 tsp dried mango powder
  • salt (to taste)
  • splash water
  • 600g potatoes
  • 4 tbsp chopped fresh coriander leaves
  • packet ready-made filo pastry
  • 5 tbsp melted butter

 

Steps:

  • Heat the oil in a small non-stick pan and fry the mustard seeds for about ten seconds
  • Add the onion and ginger and cook for 2-3 minutes over a high heat.
  • Add the peas, spices, mango powder, salt, a splash of water and stir well.
  • Cook for 1-2 minutes, then add the potatoes and coriander and cook for an additional 2-3 minutes.
  • Taste your creation and adjust the seasoning if required.
  • Preheat the oven to 200C/400F/Gas 6.
  • Lay the pastry sheet flat on a clean surface and brush with melted butter.
  • Fold in one third of the pastry lengthways towards the middle.
  • Brush again with the butter and fold in the other side to make a long triple-layered strip.
  • Place one teaspoon of the filling mixture at one end of the strip, leaving a approx 2cm/1in border.
  • Take the right corner and fold diagonally to the left which should form a complete triangle.
  • Fold again along the upper crease of the triangle until you reach the end of the strip.
  • Brush the outer surface with more butter.
  • Place onto a baking sheet and cover while you make the rest of the samosas.
  • Bake in the oven for 30-35 minutes, or until golden and crisp, turning halfway through the cooking time.
  • Serve with Chutney
  • Enjoy!
Santa food

How many calories does Santa eat on Christmas Eve?

On Christmas Eve, Santa Claus will be delivering presents to 1.6 billion children! If those children are evenly distributed across the world that means Santa will be travelling a distance of 510,000,000 km!

Santa is going to work up quite the appetite after climbing up and down all of those chimneys so it’s a good thing children always leave him some snacks to help keep him going.

These snacks normally take the form of cookies and milk. The cookies provide an instant sugar boost whilst the milk will provide Saint Nick with slower releasing form of energy. The perfect quick combo snack for a man in a hurry.

Just how many calories do all of those cookies and glasses of milk amount to? The answer may frighten you!

Let’s assume that every glass of milk is 200ml and that every house leaves 2 medium sized cookies for Santa.

The milk would be 87 calories, meanwhile the double serving of cookies would be 156 calories. In total, Santa would be consuming 243 calories at every house he visits.

So how many houses does he visit? Well, With an average of 2.5 children per household Santa will need to make 640 million stops.

640,000,000 x 243 = 155,520,000,000 billion calories!!!

After Christmas Day, Mrs Claus must surely get Santa on a low carb, low sugar, raw food, paleo, caveman diet to balance all the milky, chocalatey, biscuity goodness!

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Birmingham Food Festivals – November

Everyone loves a chance to sample the best food and drink from local producers. Food and drink can be a symbol of a culture or used to help with big celebrations. So where is best to celebrate these great things? At special events local to you!

We’re compiling a list of the best food and drink events to go to in November, so you know where you need to be this month!

 

German Market – 17th November-29th December

The largest German Christmas market outside of Germany and Austria is back again for the Christmas holidays. From the 17th November, Victoria Square and New Street will come alive with lights, wooden huts, and with free entry, it’s a great family event!

For the first time, the German Christmas market will run throughout Christmas, all the way through until the 29th December. With stalls opening from 10am and closing at 9pm each day (excluding Christmas Day), you’ll never run out of stalls to look at!

Find out more here!

BBC Good Food Show – 24th-27th November

The NEC is playing host to this year’s BBC Good Food Show at the end of November. There’s book signings, food demonstrations, shopping from local to international food producers and more. There’s even a special Christmas food show, with experts guiding you through to create Christmas masterpieces.

Tickets are on sale now, starting from super tickets at £25, ranging all the way up to VIP Luxe tickets for £200 (but with a lot of added bonus goodies!). If you book online and quote WEB15 when booking, you get 15% off your ticket.

Find out more here!

Birmingham University Farmers Market – Every 4th Wednesday of the month

Nothing beats a good farmers market, especially one at a central hub of your community. That’s why Birmingham University’s Farmers Market is the place to be. Held in University Square, and catering to local producers from up to 50 miles away, it’s a great regular place to find the best in local food.

The free entry event is held from 10am to 3pm on the 4th Wednesday of every month, so in November, make sure you’re at University Square on the 23rd November.

Find out more here!

Digbeth Dining Club– Every Friday night

Every Friday from 5pm, a mass collection of venders delve into Digbeth for the weekly Digbeth Dining Club. A multi-award winning event fronting the alternative food scene, it’s definitely the place to be on a Friday evening!

Hosting a variety of food and drink vendors, as well as live music and entertainment, you’ll never have the same week twice! You’ll be spending anywhere between £3.50 and £8.50 per dish, but it’s definitely worth the price!

Find out more here!

being-a-british-asian-vegan

Is Indian food vegan friendly?

The Indian diet caters very well for vegetarians but what about vegans? For those who don’t know, vegans refrain from eating or using any animal products.

It is a previously unexplored subject matter so we contacted Simran Panesar for an interview.

Simran is a student at Birmingham City University studying Interactive Entertainment i.e. she’s learning how to make video games.

Asian Indian Vegan Food

Simran (far right)

She is also a straight edge-vegan which is a rare double whammy of lifestyle choices. Straight edge individuals refrain from using alcohol, tobacco or recreational drugs.

As you have probably already ascertained by this point, Simran is a conscientious and genuinely interesting human being which is why she’d make the perfect interviewee.

So without further ado let’s get to the questions:

Hello Sim, can I call you Sim? Ok Great. So first question. When did you become a vegan and why?

I became a vegan in March this year because I didn’t want to eat animal products anymore. From a moral standpoint, when there is other options available, it just felt wrong.

I wouldn’t eat humans and I wouldn’t suckle on a cows nipple so why would I consume animal products.

How did you family react to your change in lifestyle choice? Are they supportive? 

Yes, for the most part they are extremely supportive. My mum always makes sure I have vegan dishes prepared if I come home for the weekend.

Dad, however, doesn’t always get it. We went to a wedding not too long ago and there weren’t any vegan options for me on the reception menu. He then asked if I could “take a break from being vegan for the day.” Highly annoying.

My brother sometimes teases me because he’s about gym life and we have protein banter, I just say you have fun eating your flesh and dead carcass.

Does the Indian diet adequately cater for the needs of the vegan?

There are a few vegetarian dishes that vegans can eat but it is difficult because the majority of dishes are usually cooked in butter.

So whether it be home food, restaurants or a take away, it is difficult to find good vegan options.

So how do you survive?

Haha, I hunt down down vegetables with spears and nets. I jest..

I either have to get food from specialist shops or cook myself. The specialist shops don’t stock much, if any food, of a South Asian variety either which is a great shame.

There are no South Asian Vegan products, even in the specialist stores?

It’s extremely limited to small snacky things, not proper meals.

I cook every day and have had to become quite experimental with my cooking to keep my taste buds interested.

Ok. So it’s a bit of a case of DIY. What are the staples in your diet would you say?

Dhal, chickpeas, beans, rice, pasta, nuts, seeds quinoa and loads of vegetables!

Do you miss a lot of South Asian food? 

You can cook a lot of Vegan friendly South Asian dishes but the main issue is time. My course is extremely intensive and I’m part of a lot of uni societies so my cooking time really eats into any free time I have left!

 

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Yoghurt face mask for beautiful skin

Being rich in a protein, calcium, vitamin D and probiotics; yoghurt is well known for its health benefits but did you know this household staple will also aid the pursuit of a great complexion?

Yoghurt is also a great source of lactic acid which moisturises dry skin, tightens skin pores, destroys dead skin cells, prevents breakouts, battles acne and pimples, fights against lines and wrinkles, reduces discoloration, reduces sunburn and restricts premature ageing!

Avoid buying any flavoured yoghurts as they can cause skin irritations and aggravate existing acne, pimples or rashes! It is best to go for plain unsweetened yogurt which will yield the best results and put you on the correct path to attain clear, glowing skin.

Why spend unnecessary amounts of money on beauty products when you can achieve the same results with natural household items? Here is a brilliant yoghurt facemask you can try:

The Yoghurt Strawberry Honey Face Mask

Strawberries are stocked with vitamin C and salicylic acid; the combination of these micronutrie
nts lighten and cleanse oily skin whilst honey has anti-bacterial qualities to destroy acne!

Ingredients:facemask-cartoon

2 strawberries

1 teaspoon of raw honey

1 teaspoon of plain unsweetened yogurt

Step by step guide:

  • Compress the strawberries using the back of a fork in a small bowl.
  • Add the honey and yogurt and mix thoroughly.
  • Using clean fingers, apply a thick coat of the mixture onto your clean face
  • Sit for 15 minutes to let the mixture settle and dry out.
  • After the time is up, gently scrub off the face mask using warm water.
  • When the entire mask is off, splash cold water on your face to close up your pores. Pat dry with a soft towel.

If your low on your yoghurt supply, feel free to check out Mr Mango’s amazing prices on plain natural yoghurt here. Good luck to gaining gorgeous skin Mango Minions!

 

 

mango-values

The values of Mr Mango

Who is Mr Mango you ask? Well, ask no further as we would like to show you what we stand for in this very snazzy letter by letter format. May you soon become a Mango Minion!

M – More

We do more than just deliver; we allow you to spend more time with your family. You’ll never have to miss out on special moments or memories because of having to spend hours each week doing grocery shopping. All you have to do is choose your items, pick a delivery slot and we’ll be there.

A – Authentic

Mainstream supermarkets still don’t stock essential authentic goods, meaning Asian families are forced to do two shopping trips each week. One to a mainstream supermarket and another to a specialist store. Well, not anymore! Mr Mango stocks all of the specialist brands any Asian household would desire.

N – Natural

Our products are natural and of the highest quality. We stock HMC approved Halal meat and even offer the choice of Organic Halal meat which is extremely hard to come by for the health conscious out there.

G – Grocery  

Be sure to be on the lookout for new deals on the Mr Mango website so you can get your items at rock bottom prices! The combination of low prices and the convenience of having groceries delivered to your door is what Mr Mango is all about.

O – Options

Life is full of options! You’ll be spoiled for choice with 1000’s of products on our website as well as when to choose your delivery. Mr Mango delivers 7 days a week making your shopping as laid back and stress free as humanly possible!