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SDP Kitchen, Bagdole, Lalitpur (2026)

18/08/2026

🔴 RED FOODS – SUPPORT HEART HEALTH

Tomatoes, strawberries, raspberries, cherries, red bell peppers, watermelon, cranberries, radishes, red apples, beetroot, red kidney beans and goji berries are rich in antioxidants, fiber, vitamins and other nutrients that may support heart health.

🟡 YELLOW FOODS – SUPPORT IMMUNITY

Lemons, bananas, corn, yellow bell peppers, carrots, pineapple, sweet potatoes, butternut squash, mangoes, yellow onions, honey and turmeric provide vitamins, antioxidants and other compounds that can support normal immune function.

⚪ WHITE FOODS – SUPPORT DIGESTION

Garlic, onions, potatoes, cauliflower, parsnips, turnips, mushrooms, white rice, oats, milk, cottage cheese, bananas, cod, turkey, navy beans and chicken broth provide fiber, protein and other nutrients that can support healthy digestion.

Note: These foods can contribute to a healthy diet, but no single food can prevent or cure disease. A varied, balanced diet is most important.

17/08/2026

If you mean eating pure butter, ghee, and coconut oil every day, small amounts can fit into a healthy diet, but eating all three daily in large amounts is not recommended.

🧈 Butter: High in saturated fat. Keep portions small.

🥄 Ghee: Also high in saturated fat; about 1 teaspoon can be reasonable for many people.

🥥 Coconut oil: Very high in saturated fat, so use sparingly.

❤️ For everyday cooking, unsaturated oils such as olive, mustard, canola, or sunflower oil are generally better choices for heart health.

⚖️ All three are calorie-dense, so excess intake can contribute to weight gain.

Simple approach: You don't need to completely avoid butter/ghee/coconut oil, but avoid taking large spoonfuls of them as a daily habit.

16/08/2026

What to Eat for Organ Health

🧠 Brain
Eat: Walnuts, blueberries, avocado.
Avoid: Sugary foods and soda.

🫁 Lungs
What to Eat for Organ Health

🧠 Brain
Eat: Walnuts, blueberries, avocado.
Avoid: Sugary foods and soda.

🫁 Lungs
Eat: Broccoli, garlic, ginger.
Avoid: Fried foods and smoking.

❤️ Heart
Eat: Salmon, oats, olive oil.
Avoid: Processed meats and trans fats.

👁️ Eyes
Eat: Carrots, spinach, eggs.
Avoid: Excess sugar, candy, and pastries.

🫀 Liver
Eat: Beets, turmeric, green tea.
Avoid: Alcohol and excessive fast food.

🦴 Bones
Eat: Yogurt, kale, almonds.
Avoid: Soda and sugary cereals.

🫘 Kidneys
Eat: Cranberries, beans, and adequate water.
Avoid: Excessive alcohol and highly processed foods.

✨ Skin
Eat: Avocado, sweet potatoes, berries.
Avoid: Excess sugar and soda.
Eat healthy, stay healthy! 🌿Eat: Broccoli, garlic, ginger.
Avoid: Fried foods and smoking.

❤️ Heart
Eat: Salmon, oats, olive oil.
Avoid: Processed meats and trans fats.

👁️ Eyes
Eat: Carrots, spinach, eggs.
Avoid: Excess sugar, candy, and pastries.

🫀 Liver
Eat: Beets, turmeric, green tea.
Avoid: Alcohol and excessive fast food.

🦴 Bones
Eat: Yogurt, kale, almonds.
Avoid: Soda and sugary cereals.

🫘 Kidneys
Eat: Cranberries, beans, and adequate water.
Avoid: Excessive alcohol and highly processed foods.

✨ Skin
Eat: Avocado, sweet potatoes, berries.
Avoid: Excess sugar and soda.
Eat healthy, stay healthy! 🌿

16/08/2026

High Electrolyte Foods

Bananas – Excellent source of potassium, which helps maintain fluid balance and supports muscle function.

Avocados – Rich in potassium and magnesium, supporting heart health, muscle function, and electrolyte balance.

Spinach – High in magnesium, potassium, and other minerals that support hydration and electrolyte balance.

Greek Yogurt – Provides calcium, potassium, and protein, which support muscle function and recovery.

Sweet Potatoes – Rich in potassium and magnesium, helping support energy production and muscle function.

Watermelon – High in water and potassium, helping with hydration and replenishing electrolytes.

Coconut Water – A natural source of potassium, sodium, magnesium, and other electrolytes; useful for hydration.

Beans and Lentils – Good sources of potassium, magnesium, and other essential minerals.

Pumpkin Seeds – Rich in magnesium and other minerals that support muscle and nerve function.

Benefits: Helps maintain hydration, supports muscle and nerve function, supports heart health, and helps replenish electrolytes lost through sweating.

14/08/2026

Here is the explanation in typing:

How long do different foods take to digest?
🐟 Salmon: about 45 minutes
🐠 Fish: 45–90 minutes
🦃 Turkey: about 2 hours
🥚 Eggs: about 2.5 hours
🍤 Shrimp: 2–3 hours
🍗 Chicken: about 3.5 hours
🥩 Pork: about 4.5 hours

Fruits 🍉🍌🍊 8. Watermelon – 20 minutes
9. Banana – 30 minutes
10. Orange – 30 minutes
11. Apple – 40 minutes
12. Mandarins – 30–40 minutes

Vegetables 🥦🥒 13. Cucumber – 30 minutes
14. Broccoli – 40–120 minutes
15. Sweet potato – about 1 hour
16. Avocado – about 2 hours
17. Carrot – about 2 hours

Grains, legumes & nuts 🌾🥜 18. Rice – about 1 hour
19. Bread – 1–2 hours
20. Oats – about 2 hours
21. Pasta – about 2 hours
22. Beans – 2–3 hours
23. Walnuts – about 3 hours
24. Almonds – about 3 hours
25. Peanuts – 3–4 hours
26. Cheese – about 3.5 hours

27. Chewing gum – may remain in the digestive tract for much longer, but the common claim of “40 hours” is not a reliable scientific digestion-time figure.

Digestion time varies from person to person depending on portion size, food preparation, fiber and fat content, metabolism, and overall health. These are approximate figures, not exact times.

Heal

14/08/2026

Foods that support liver health

Beetroot – Supports liver detoxification.

Garlic – Supports liver function.

Green Tea – Rich in antioxidants.

Avocado – Provides healthy fats and antioxidants.

Lemon – Rich in vitamin C.

Apples – Contains fiber and antioxidants.

Walnuts – Provides omega-3 fatty acids.

Broccoli – Supports natural detox processes.

Spinach – Rich in vitamins and antioxidants.

Turmeric – Contains anti-inflammatory curcumin.

Sunflower Seeds – Provides vitamin E and selenium.

Blueberries – Rich in protective antioxidants.

Healthy diet + exercise + enough water = better liver health.

14/08/2026

Stop Eating Foods at the Wrong Time — Best Foods by Time

🌅 Morning (7–9 AM)
Avocado toast – healthy fats and fiber
Eggs – high in protein
Banana – energy and potassium
Greek yogurt – protein and probiotics
Berries – antioxidants and vitamins
Oatmeal – fiber for steady energy
Cottage cheese – protein-rich
Chia pudding – omega-3 and fiber
Whole-grain toast – fiber and healthy carbohydrates

☀️ Mid-Morning (10–11 AM)
Cottage cheese
Hard-boiled eggs
Protein smoothie
Apples
Almonds
Oranges
Walnuts
Oats
Dark chocolate with nuts

🍽️ Lunch (1–2 PM)
Chicken breast
Quinoa
Lentils
Vegetable rice
Mixed vegetables
Salmon
Avocado salad
Sweet potatoes
Paneer wrap
Chickpea salad
Greek yogurt
Fresh green salad

🌆 Evening Snack (4–5 PM)
Green tea
Yogurt with berries
Hummus and carrots
Trail mix
Rice cakes with peanut butter
Fruit and cheese
Protein bar
Roasted chickpeas
Smoothie

🌙 Dinner (7–8 PM) Choose lighter, balanced foods such as:
Vegetable soup
Vegetable stir-fry
Roasted vegetables
Cottage cheese bowl
Paneer lettuce wraps
Cauliflower rice
Spinach salad
Quinoa bowl
Lentil soup
Tofu and vegetable bowl
Chickpea salad
Zucchini noodles

🌌 Before Bed (8–10 PM)
Chamomile tea
Decaffeinated green tea
Tulsi tea
Turmeric milk
Light oat porridge
Small portion of mixed nuts
Banana
Lemon balm tea
Chia pudding
Lavender tea
Apple slices
Saffron milk

💡 Remember: Timing matters, but overall food quality, portion size, hydration, and your individual nutritional needs matter too. Choose balanced meals with protein + fiber + healthy fats + complex carbohydrates.
Eat smart. Live strong. Stay healthy!

13/08/2026

🌿 Types of Herbs & Their Best Uses

Basil – Great for pasta, salads and sauces. Rich in antioxidants.

Mint – Perfect for tea, drinks and desserts. Supports digestion.

Cilantro (Coriander) – Excellent for curries, soups, salsa and chutneys.

Parsley – Great for garnishing, soups and salads. Provides vitamins A, C and K.

Rosemary – Best for roasted vegetables, potatoes and meats.

Thyme – Ideal for soups, stews, sauces and roasted dishes.

Oregano – Perfect for pizza, pasta and Mediterranean dishes.

Sage – Commonly used with meats, stuffing and savory dishes.

Dill – Great for pickles, salads, fish and sauces.

Chives – Perfect for soups, omelets, potatoes and dips.

Tarragon – Excellent with chicken, fish, salads and sauces.

Bay Leaves – Used to flavor soups, stews, rice and curries.
Remove before eating.

Lemongrass – Great for tea, soups and Asian dishes; adds a fresh citrus flavor.

Marjoram – Works well in soups, sauces, meat and vegetable dishes.

Fennel Fronds – Great in salads, fish dishes and soups; adds a mild anise flavor.

Sorrel – Adds a fresh, tangy flavor to soups, salads and sauces.

Lovage – Useful in soups, stews and stocks; has a celery-like flavor.

Shiso (Perilla) – Used in salads, sushi, garnishes and Asian dishes.

Curry Leaves – Essential for many Indian curries, chutneys and tempering.

Epazote – Common in Mexican bean and soup dishes; traditionally used to reduce gas.

🌱 Tip: Fresh herbs are best added near the end of cooking to preserve their flavor and aroma.

13/08/2026

💪 “Good nutrition is an investment in your future.”

13/08/2026

You can keep leafy green vegetables fresh for 15–20 days if you control moisture, temperature, and airflow. The key is don’t store them wet.

🥬 Best method for 15–20 days
Do not wash before storing unless necessary. Extra moisture causes faster rotting.

Remove yellow, damaged, or spoiled leaves.
Gently dry any moisture with a clean towel.

Wrap the greens loosely in paper towels to absorb excess moisture.

Put them in an airtight or zip-lock bag/container, but leave a little room for airflow. For a fully sealed container, use a few paper towels inside.

Keep them in the vegetable/crisper drawer of your refrigerator, ideally around 1–4°C.

Check every 3–4 days and replace wet paper towels.

Keep ethylene-producing fruits such as apples, bananas, and ripe tomatoes away from the greens.

🌿 For extra-long storage
For spinach, coriander, mint, lettuce, kale, etc., a good approach is dry → paper towel → container/bag → refrigerator.

Important: 15–20 days is possible for some hardy greens, but delicate greens such as coriander, spinach, and lettuce may not reliably last that long. If you see slime, mold, a strong rotten smell, or extensive discoloration, discard them.

SDP Kitchen

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