Recipes for light and easy post-Christmas relief

Half the challenge at this time of year is to plan what you're going to eat on Christmas Day and to stick to it, so the last thing you need from me is more ideas about what to cook. Sure, every year there are recipes that claim to be the ultimate and only way to cook a carrot, potato or turkey, but the menu you devised way before 2017's avalanche of Christmas advice even started will in all likelihood still be more delicious.

So, no festive recipes this week. Instead I offer meals to provide light and easy relief from the main event. These are dishes you may well be able to put together largely from what you've already got in the cupboard or fridge; though quick to make, they are confident enough to hold their own against the bird and all the rest. Not only that, but they are as good as light standalone meals as they are as support acts for the Christmas leftovers: pair the little gem and anchovy mayonnaise salad with cold roast turkey or chicken, for example, and you might just wish you'd put the two together for the main event itself. And if that gives you one more idea of what you could make on Monday, I'm (sort of, but not really) sorry. Happy Christmas!
Roast aubergine with curried yoghurt, caramelised onions and pomegranate

A breath of fresh air for tired, jaded tastebuds. Serves four, generously.

3 large (or 4 regular) aubergines
100ml groundnut oil
200g Greek-style yoghurt
2 tsp medium curry powder
¼ tsp ground turmeric
1 lime – finely grate the zest to get 1 tsp and juice to get 2 tsp
Salt and black pepper
1 onion, peeled and thinly sliced
30g flaked almonds
½ tsp cumin seeds, toasted and lightly crushed
½ tsp coriander seeds, toasted and lightly crushed
40g pomegranate seeds

Heat the oven to 220C/425F/gas mark 7. Use a vegetable peeler to shave strips of skin off the aubergines from top to bottom, so they end up with alternating stripes of dark purple skin and clear white flesh. Cut the aubergines widthways into 2cm-thick rounds and put in a large bowl. Add 70ml oil, half a teaspoon of salt and plenty of pepper, then spread out on a large oven tray lined with baking paper. Roast for 40-45 minutes, until dark golden brown, then remove and leave to cool.

In a small bowl, mix the yoghurt with a teaspoon of curry powder, the turmeric, lime juice, a generous pinch of salt and a good grind of pepper, then put it in the fridge until later.

Heat the remaining two tablespoons of oil in a large frying pan on a medium-high flame. Once hot, fry the onion for eight minutes, stirring frequently, until soft and dark golden brown. Add the remaining teaspoon of curry powder, the almonds and a pinch of salt, and fry for two minutes, until the almonds are lightly browned.

To serve, lay the aubergine slices on a platter, overlapping them slightly. Spoon the yoghurt sauce over the top, then scatter on the fried onion mix. Sprinkle over the cumin seeds, coriander seeds, pomegranate seeds and lime zest, and serve.
Gem lettuce with anchovy mayonnaise

This take on the caesar salad was inspired by a meal I had earlier this year at Olympia Provisions in Portland, Oregon. With some good crusty bread, it makes a lovely light lunch in its own right, but it's also fabulous alongside grilled tuna steak or leftover Christmas turkey. Serves four as a light main course or six as a side dish.

6 anchovy fillets in oil, drained and finely chopped
4 large eggs, plus one yolk extra
1 small garlic clove, peeled and crushed
¼ tsp dijon mustard
4 tsp lemon juice
75ml sunflower oil
450g little gem lettuce (ie, about 4 large heads), trimmed and quartered
2½ tbsp olive oil
5g tarragon leaves
Salt
50g pitted Kalamata olives, torn in half
¼ red onion, peeled and very thinly sliced (30g net weight)

Put half the anchovies in the small bowl of a food processor, add the egg yolk, garlic, mustard and two teaspoons of lemon juice, and blitz to a smooth paste. With the motor still running, very slowly add the sunflower oil in a thin stream, until the mixture emulsifies and comes together into a thick mayonnaise. Thin with a tablespoon or two of water and pulse until the mayonnaise is pourable. Stir in the remaining anchovies and set aside.

Half-fill a small saucepan with water and bring to a boil. Turn down the heat to medium-high, gently lower in the eggs, boil for six minutes, then drain. Put the eggs under cold running water for a few minutes, to stop them cooking any more, then peel.

In a large bowl, mix the lettuce quarters with the olive oil, the remaining two teaspoons of lemon juice, half the tarragon and a quarter-teaspoon of salt. Arrange the lettuce cut side up on a large plate, then spoon the mayo on top. Sprinkle on first the remaining tarragon, then the olives and red onion slices. Tear open the eggs, put them on top of the lettuce, sprinkle with a pinch of salt and serve.

Readers on reducing children's sugary snacks

Public Health England has warned parents that children's snacking habits need to change, with many of them eating three unhealthy snacks and drinks every day. In an attempt to prevent children from developing poor health and becoming obese, parents have been advised to be more strict with their eating habits.

We asked you to share your tips on how you are trying to manage your children's snack intake. Here's what some Guardian readers said.

'Try not to offer kids sugar as a treat': Maria Karanika-Murray, 42, Nottingham
We have fruit, veg or cheese as an after school snack. It's a good time and opportunity to offer something healthy or introduce new foods to my son because he's hungry and distracted when walking back home with friends. Kids also learn to view sugar as a treat – we teach them that. I try not to offer sugar as a treat and expect that the grandparents will respect that. We might as well teach them to get excited with fruit!

Kids tend to eat only as much as they need to. I noticed early on that if my son is not hungry he will not ask for treats or may even refuse pudding. That's a good habit that we often unlearn as we grow up. Eating well and enough is more important than finishing your plate. Perhaps the question is not how to limit the snacks our kids eat but rather how to teach them to understand and like good food. That means variety, regularity, and good habits for the whole family.

'They get only one snack but they get to choose': Amber, Germany
We get the kids to pick their own snacks by reading the labels and being aware of e-numbers and glucose fructose syrup. Our rule is that they get one and that's it. They choose which one they want and have an agency of sorts. We all know exactly how successful prohibition is ...

'Don't take young children into supermarkets!': Madeleine Westall, 61, Isle of Man and Scotland
Don't take young children into supermarkets! Don't buy what you don't want them to eat and try and stick to your rules – no crisps means no crisps even at Christmas, and don't eat what you don't allow your kids to eat!

I would say that setting good examples when children are young will yield rewards in the long run, but be prepared for a dip in their teens when they eat all sorts of crap. I think we should bring back school health professionals to help parents of primary-school-age children, as well as get dental professionals into schools to give talks.

'The main rule is not having the same snack two days in a row': Neil Welsh, Hampshire
We keep a list of snacks that the kids can have on the fridge. They can have two snacks per day from the list as stepping stones between breakfast, lunch and dinner (but not within one hour of a meal). The main rule is that they are not allowed to have the same snack two days in a row which helps keep their snacks varied. Once a snack is gone it gets crossed off the list until it is replenished at the next shop.

'We try and have only one time of the day when sugary snacks are allowed': Gary M, 29, Yorkshire
Outside of special occasions (like birthday parties etc.) we typically have one time of day where sugary snacks are allowed: immediately after dinner. After doing this for years now, our little one doesn't seem to ask for extra sugary snacks or drinks outside of this time, and because it's so tightly integrated into our schedule she rarely gets upset when she's told that she needs to wait until after dinner if she does ask (often when in a supermarket or shop where these treats are on display).

Try and stick to a schedule. We're all creatures of habit and like any routine it'll take time to adjust to. But once you're there, you'll be surprised how quickly your little one starts to keep you in check! Lastly, you should try to demonstrate the behaviours you want to see in your children. It's no use telling them they can't have a packet of crisps or some chocolate, if you yourself are indulging.

For The City That Never Sleeps

It is the city of dreams, it is also the city that never sleeps. Mumbai and its vivid night life has caught the fancy of many night owls. The ever-lit skyline, the lilting streets and the roaring sea, Mumbai is a sight in itself, especially during the night. Going strong till the wee hours of the night, Mumbai gets its fuel from the multiple food joints that feed the crowd at every hour and every corner of the city. Be it the midnight hunger pangs, or just late night cravings, these 7 midnight snacking joints in Mumbai come to your rescue through the night!

1. Amar Juice Centre, Vile Parle

Open till 2-3 a.m. in the morning, Amar Juice Centre has carved its own niche in the city for its lip-smacking pav bhaji, masala pav and tawa pulav. Its frothy and heavy milkshakes, sandwiches and the South Indian delicacies like the Vada and Neer Dosa are also worth every bit of your penny.

2. Zaffran

Craving for some Murg Shorba, Raan, and Gosht Seekh Kabab in the middle of the night? While some would go back to bed curbing their cravings for the following day, those near CST, Malad and Andheri flock Zaffran, a renowned restaurant for its authentic Mughal fare. Open till 4 a.m. in the morning, Zaffran is the perfect outing for those who are willing to sit and indulge in a good round of meal packed with an extensive variety of meat and vegetarian Mughal specialties. Zaffran also has some of best prawns and fish preparations in its menu.

3.Bademiya

The Colaba eatery is a hot favourite across school students, youngsters and corporate professionals. Famous for its sumptuous and filling rolls, baida rotis, tikkas and kebabs,the eatery also offers seafood starters like Fish Tikka, Prawn Tikka and Pomfret Tandoori. You must try their Paneer Bhurji Roll, Bhuna Chicken and Chicken Reshmi Tikka. Bademiya is open till 4 a.m. in the morning.

4.Haji Ali Juice Centre

Looking for something light? Haji Ali Juice Centre is the place for you. Offering an extensive range of desserts and light bites like Kesar Pista Ice Cream, Casatta, Kaju Milkshake, Pineapple and Grape Juice, Haji Ali Centre gives you more than one reason to come back to the modest eatery.

5. Ice n Rolls

Another favourite youth haunt, Ice n Rolls' amazing selection of sandwiches, pizza, rolls and shakes has made it a favourite amongst youngsters who don't think twice to throng this place with a not so heavy purse. Open till 1:30 a.m, must-tries include Kit Kat Shake, Penne Arrabiata, Cheese Grill Sandwich, Paneer Schezwan Roll, Brownie, and Mushroom Tikka Roll is a must try at Ice n Rolls.

6.Sigdi

Be it Mughlai, Chinese or an indulgent feast of North Indian delicacy, Sigdi has it all to appease those growling hunger pangs at 3 a.m. Known for its range of rolls - Paneer Tikka Roll, Chicken Tikka Roll, Prawn Roll or Mutton Bhuna Roll, Sigdi is bound to impress. Don't miss out on their heavenly delights such as Butter Chicken, Paneer Schezwan, Rumali Roti,Reshmi Tikka Roll, Chicken Lollipop, among others.

7. Bachelorr

Enjoying the view at Marine Drive with good company, what more could you wish for? How about some sitaphal ice cream or litchi watermelon fusion ice cream or a Litch jamun exotica, or a heavenly Kiwi plum fusion juice? Bachelorr is for those hunting for something new and exciting, and the good news is its open till 1:30 a.m. This is the perfect place to satisfy late night sweet cravings.

Make Way for Kefir, The Fermented Milk

Reams have been written about the goodness of fermented foods and their benefits for human health. What makes these items 'good for you' is the presence of gut-friendly bacteria that befriends the gut microbiome in a way that it facilitates rock-solid digestion and an enhanced immune system. "Fermented foods are highly nutritious and easier to digest owing to the presence of the beneficial micro-organisms that are involved in the fermentation process," notes Shilpa Arora, ND, a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach.

"The biochemical process of fermentation in foods encourages the growth of friendly bacteria that help maintain a healthy gut," as mentioned in Dorsling Kindersley's Healing Foods.

Indian culinary space is abundant with a range of fermented food items; what are items like buttermilk, yogurt, dal and rice batters, pickles, idlis, dosas and appams, if not the product of fermentation? Light on the stomach and great for hair, skin and overall nourishment of the body, fermented foods can easily be a part of your daily diet without any fuss or added effort. In the world of miso and kombucha, it will be grossly unfair to not talk about an ingredient that deserves a spotlight in its own right - kefir.

What is Kefir?

For starters, kefir is nothing but fermented milk. Some may link it to a type of yogurt drink with a distinct flavour. Kefir is a product of fermentation, of course. It is created by culturing fresh milk with kefir grains which are nothing but live colonies of yeast and bacteria. The fermented, probiotic drink comes loaded with potassium, calcium, protein and a bevy of other micronutrients.

What is it Good For?

Digestion

Kefir is excellent in breaking down lactose, a boon for people suffering from lactose intolerance. It is therefore great for checking digestive issues, bloating and gastric troubles.

Immunity

Kefir comes enriched with a fibre called kefiran, which helps check the inflammatory response in the body and boosts immunity. "Regular consumption may increase the activity of the body's natural killer cells and T-helper cells that help kickstart the immune response," as noted in Dorsling Kindersley's Healing Foods.

Reams have been written about the goodness of fermented foods and their benefits for human health. What makes these items 'good for you' is the presence of gut-friendly bacteria that befriends the gut microbiome in a way that it facilitates rock-solid digestion and an enhanced immune system. "Fermented foods are highly nutritious and easier to digest owing to the presence of the beneficial micro-organisms that are involved in the fermentation process," notes Shilpa Arora, ND, a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach.

"The biochemical process of fermentation in foods encourages the growth of friendly bacteria that help maintain a healthy gut," as mentioned in Dorsling Kindersley's Healing Foods.

Indian culinary space is abundant with a range of fermented food items; what are items like buttermilk, yogurt, dal and rice batters, pickles, idlis, dosas and appams, if not the product of fermentation? Light on the stomach and great for hair, skin and overall nourishment of the body, fermented foods can easily be a part of your daily diet without any fuss or added effort. In the world of miso and kombucha, it will be grossly unfair to not talk about an ingredient that deserves a spotlight in its own right - kefir.

Kefir- fermented milk

What is Kefir?

For starters, kefir is nothing but fermented milk. Some may link it to a type of yogurt drink with a distinct flavour. Kefir is a product of fermentation, of course. It is created by culturing fresh milk with kefir grains which are nothing but live colonies of yeast and bacteria. The fermented, probiotic drink comes loaded with potassium, calcium, protein and a bevy of other micronutrients.

What is it Good For?

Digestion

Kefir is excellent in breaking down lactose, a boon for people suffering from lactose intolerance. It is therefore great for checking digestive issues, bloating and gastric troubles.

Immunity

Kefir comes enriched with a fibre called kefiran, which helps check the inflammatory response in the body and boosts immunity. "Regular consumption may increase the activity of the body's natural killer cells and T-helper cells that help kickstart the immune response," as noted in Dorsling Kindersley's Healing Foods.

Anti-cancer

A host of studies published previously have linked kefir with slowing the growth of breast cancer cells. A recent study published in the journal Dairy Science suggests kefir to have benefits for cancer survivors.

Make it at Home

It is best advised to create kefir at home. Unpasteurized or pasteurized nonhomogenised milk would be your best bet. One tablespoon of kefir grains would suffice for close to 4 cups of milk. This can be kept in a cool, dry place for a day. Strain the milk and use existing kefir grains for the next batch. Kefir can be stored in the refrigerator for up to a week. It will continue fermenting on its own and achieve a thicker consistency over the days. The best deal about it is the fact that kefir milk can be used similar to regular milk to arrive at cheese, yogurt, spreads and other delectable food items. Its mild acidity also makes it a viable option to tenderise meat.

A chat with your medical practitioner or a certified nutritionist can offer a holistic entry into the world of kefir and other fermented foods and how best to include them in your regular diet to reap maximum health benefits.

Is it Safe to Consume Raw Eggs?

Eggs have some impressive health credentials. They are full of high-quality protein and are one of the few natural sources of B  and D Vitamins. The yolks are no longer shunned because of their cholesterol content. Macrobiotic Nutritionist Shilpa Arora clears the air by suggesting that most people can eat 1 or 2 eggs with their yolks per day without measurable changes in their blood cholesterol levels. In fact, as compared to egg white, the yolk contains more folate, Vitamin B12 and an important nutrient for the brain called choline. While eggs are very versatile and can be cooked in many ways, raw eggs are often used in dipping sauces, milkshakes, baking batters and even in cocktails. However, the consumption of raw eggs has been a long-standing controversy as they are considered to be unsanitary. Does this mean no cookie dough?

Raw Eggs Versus Cooked Eggs

Like in most of the foods, it has been seen that some nutrients may be diminished on cooking eggs due to the heat applied. On comparing the nutrient value of one large raw egg with one large hard-boiled egg, Department of Agriculture in the United States has found that raw eggs contain 36% more Vitamin D, 23% more choline, 20% more biotin and 10% more zinc. Although it has also been noted that some nutrients like protein become more digestible on cooking eggs - hence there's a constant tug of war between raw foodists and traditional cooks.

Raw eggs are common in salads dressings or are used to make sauces like the creamy mayonnaise, add depth to drinks like the famous Christmas Eggnog and some may like their eggs half cooked with a runny yolk. The quintessential egg white protein shakes, most athletes and gym enthusiasts swear by, have become quite a thing in the world of fitness. They can be easily blended with juices or milkshakes and egg whites are low in calories and fats making it an excellent post-workout drink that can help you build muscle mass, increase your strength and encourage weight loss.

Let's Weigh the Risks

The US Food and Drugs Administration strictly warns against the consumption of raw eggs as it may increase the risk of contracting salmonella and other food-borne illnesses. There is no evidence to prove that raw eggs cause salmonella but as a preventive measure it is often suggested to avoid them. Raw eggs can get easily contaminated (if the hens are not bred under hygienic conditions) with bacteria that can also infect us on consumption.

According to Bangalore-based Nutritionist Dr. Anju Sood, "If your eat raw eggs regularly you're putting yourself at  a higher risk of developing food poisoning or Salmonella. Not all eggs are created equal, nor do they have the same nutrition. Therefore, you may never know the level of contamination. The World Health Organisation clearly states that food should be cooked and stored at proper temperatures to ensure safety. Under-cooked food, especially animal products, are the biggest threat to your gut."

She also agrees that your body may not be able to absorb much of the egg's protein when consumed raw which is one of the most important nutrients it contains. More research points out that you may not be able to absorb the biotin from raw eggs as the whites contain avidin, a glycoprotein that bonds with the biotin and impairs its bio-availability to the body. Avidin gets inactivated on applying heat and cooking the eggs.

Delhi-based Dietitian Dr. Anshul Jai Bharat does not recommend consuming raw eggs too," In case of eggs, you don't know the exact source from where it is coming from and therefore, consuming them raw may lead to bacterial infection. As per most of the food safety authorities all over the world, your food should be cooked thoroughly to kill food poisoning bacteria which means at least at 75 degrees Celsius for the right amount of time."

While in some cases, you may be able to detect whether or not eggs are fit for consumption or if they are stale by inspecting them, in case of Salmonella or any bacterial infection your sense of sight and smell may not really be helpful. These bacteria are invisible to the naked eye.

Essentially you don't need to fear raw eggs and rule them out by any means but it is good to be cautious especially if you love chugging protein milkshakes or are having them few times a week. To beat the risk, make sure you procure high-quality eggs directly from a local and known farm.