CHOORI - Misunderstood Nutritious Meal

I recently heard my daughter saying that my teacher has asked not to bring "Choori"(a traditional punjabi dish made from chappattis and powder jaggery with clarified butter made into small balls ) to school for tiffin as it is a junk food. 

Surprised and still trying to digest the information passed on to my ears, I said i will talk to her, don't worry.She is so fond of eating choori that it came as a shock to her.

Now, if we analyse the ingredients of Choori they contain all the essential nutrients a growing child needs.

1) Wheat Chapatti : Wheat is one of the world’s most commonly consumed cereal grains.

      100 gms of wheat chappatti contains:

      72 gms        Carbohydrates

      2.5 gms       Fats

      13.2 gms     Protiens

      The three macro nutrients required for growth,energy and sharp mind.A part from these they also have fiber and water, micro minerals like selenium, manganese,phosphorous, copper, folate etc.

2)  "Shakar"( Powder jaggery):

•    It is a natural sweetner and contains minerals like  Iron,Calcium,Phosphorous,Potassium etc.
•    It helps in digestion
•    It helps in Calcium absorption

3)  Ghee (Clarified Butter):

• Ghee has antibacterial and antiviral properties. 
• It contains antioxidants and helps improve the texture of our skin, hair and nails.
• Ghee helps to de-stress, sleep better and wake up fresh.
• Ghee is needed to help absorb the fat soluble vitamins like A,D,K,E as it has a unique type of saturated fat that contain short chain fatty acids.
•   It increases the strength of our joints and keeps the brain alert.

A part from the above ingredients we can always add dry fruits and seeds like sesame according to taste of the child and weather of the place.

With so many health benefits in a small laddoo of choori who can resist the temptation of having this super food, not me!!.

Instead of shunning the Choori lets shun the BURGER, PIZZA, JAM Sandwich etc. and start giving our kids healthy homemade food prepared in our kitchen in front of our eyes, with our own hands with love and see our Children grow into healthy and strong Adults.

Heart talk

Heart talk
India's young and productive workforce is at risk of heart disease due to rising stress levels, increasing work hours and changing lifestylesDr Harinder Singh Bedi

An estimated 17.3 million people die globally of cardiovascular disease every year. As many as 80 per cent of the deaths occur in low and middle-income countries.

Causes of CVD

Many risk factors contribute to the development of cardiovascular disease (CVD). Some people are born with conditions that predispose them to heart disease and stroke, but others who develop CVD do so because of a combination of factors such as poor diet, stress, obesity, lack of physical activity, smoking, diabetes and high blood pressure. The more risk factors you expose yourself to, the higher the chance of developing cardiovascular disease.

Many of these risk factors cause problems because these lead to atherosclerosis (narrowing and thickening of arteries). This narrowing and thickening is due to the deposition of fatty material, cholesterol and other substances in the walls of blood vessels. The deposits are known as plaque. The rupture of a plaque can lead to stroke or a heart attack.

Cholesterol

Cholesterol is a waxy, fat-like substance used by the body to build cell walls and for several essential hormones. Liver produces cholesterol. The body absorbs it from the animal fats one eats. Cholesterol is carried through the blood by particles called lipoproteins. There are two types: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). The former carries the cholesterol around the body in the blood and the latter transports cholesterol out of the blood into the liver.

When cholesterol is too high, or the LDL and HDL are out of balance (dyslipidaemia), the cholesterol can clog the arteries affecting the flow of the blood.

High blood pressure and heart disease

Blood moving through the arteries pushes against the arterial walls; this force is measured as blood pressure. High blood pressure (hypertension) occurs when very small arteries (arterioles) tighten. The heart has to work harder to pump blood through the smaller space and the pressure inside the vessels grows. The constant excess pressure on the artery walls weakens these making them more susceptible to atherosclerosis.

Diagnosis

There are a number of ways to diagnose coronary heart disease. For a definitive diagnosis more than one test is required. The commonly used tests used are — ECG, cardiac echo, and exercise or stress test. A coronary angiogram may then be done if indicated .This test shows the degree of blockage of the heart arteries. It can be done invasively or non-invasively with a CT angiogram.

Smoking & CVD

Smoking damages the lining of blood vessels, increases fatty deposits in the arteries, increases blood clotting, adversely affects blood lipid levels and promotes coronary artery spasm. Nicotine accelerates the heart rate and raises blood pressure.

Diet doctor

Diet plays a significant role in protecting or predisposing people to heart disease. Diets high in animal fat, low in fresh vegetables and fruit, and high in alcohol have been shown to increase the risk of heart diseases. Adopting a diet low in fat and salt and having whole grains, fruits, and vegetables has a protective effect over the long term.

Estrogen protection

Estrogen does help raise the good (HDL) cholesterol. So this hormone protects women to some extent, but once menopause starts women are equally affected by heart disease as are men. However, if a woman suffers from diabetes or has raised levels of triglycerides it cancels out the positive effect of estrogen.

Hereditary problem

Heart disease can run in some families. But even if you inherit the risks factors that predispose you to heart disease, such as high blood cholesterol, high blood pressure, diabetes, or being overweight, protective measures can help you avoid developing cardiovascular disease.

CVD risk factors

Many types of cardiovascular disease (CVD) is caused by risk factors that can be controlled, treated or modified, such as high blood pressure, abnormal lipid profile, overweight/obesity, tobacco use, lack of physical activity and diabetes. However, there are also some major CVD risk factors that cannot be controlled.

Modifiable risk factors

• Hypertension (high blood pressure)
• Tobacco use
• Raised blood glucose (diabetes)
• Physical inactivity
• Unhealthy diet
• Cholesterol/lipids
• Overweight and obesity

Non-modifiable risk factors

Some risk factors that cannot be changed like age, family history and gender - men are generally at higher risk than pre-menopausal women.

Heart attack warning signs Some heart attacks are sudden and intense. The "movie heart attack," is where no one doubts what's happening. But most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help. Here are signs that show a heart attack is happening: Chest discomfort. Most heart attacks involve discomfort in the centre of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain. Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach. Shortness of breath with or without chest discomfort. Other signs may include breaking out in a cold sweat, nausea or light-headedness. As with men, in women the most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain. If experiencing any of these signs, which could come and go, call your emergency services/ambulance immediately. STEPS one NEEDs TO TAKE Get active. Even 30 minutes of moderate intensity activity five times per week reduces the risk of heart disease and stroke. Activities such as household chores, gardening etc. count. Set realistic goals; build up levels of activity gradually. Investigate physical activity schemes in your area like cycle or run to work schemes. Provide children with opportunities for increased physical activity. Limit watching television or playing computer games to no more than 2 hours a day. A heart-healthy diet is rich in fruits and vegetables. High intakes of saturated fats, trans-fats and salt increase risk of a heart attack or stroke. Too much salt can cause high blood pressure; Fats can clog arteries. Avoiding sweets completely. Eat fruits instead. Limit salt intake to less than five grams per day (about one teaspoon). Consider portion sizes; use smaller plates. Pack your and your child's tiffin with home-cooked healthy options. Ensure every evening meal contains at least 2 to 3 servings of vegetables per person. Avoid processed foods. Say 'no' to tobacco. Quitting smoking and avoiding second-hand smoke reduces risk of heart disease and stroke Know your numbers. Keep a regular check on your heart health. Check blood pressure, cholesterol, glucose levels, weight and body mass index (BMI) regularly. Watch your weight: Your body burns fewer calories as you age. Excess weight causes your heart to work harder and increases the risk for heart disease, high blood pressure, diabetes and high cholesterol. Exercising regularly and eating smaller portions of nutrient-rich foods may help you maintain a healthy weight. Ask the experts. If you have suffered from a heart attack or stroke, speak to your healthcare professional on the best way in which to treat and manage your risk, so that you can try and avoid a second event.

Breakthrough to identify future Alzheimer's sufferers

Breakthrough to identify future Alzheimer's sufferers

The role of the immune system in defending the brain against Alzheimer's disease has been revealed in a study identifying 11 new genes that could help to trigger the most common form of senile dementia. Scientists believe the findings support the belief that a failure of the immune system to clear out tangled proteins and other "debris" accumulating in the brain of Alzheimer's patients may be central to how fast someone succumbs to the disease.

The same regions of the genome have also been found to play a role in multiple sclerosis and Parkinson's disease, indicating that there may be common genetic factors behind the diseases, said Gerard Schellenberg of the University of Pennsylvania.

"Healthy cells are good at clearing out debris, thanks in part to the immune response system," Professor Schellenberg said.

"But in these neurodegenerative diseases where the brain has an inflammatory response to bad proteins and starts forming plaques and tangle clumps, perhaps the immune response can get out of hand and do damage," he said.

The 11 genetic factors linked to Alzheimer's doubles the number of genes known to play a role in the disease. Scientists hope to use the information to develop new drugs and to identify those people at greatest risk of developing the brain disorder.

Alzheimer's disease is affecting an increasing number of people as the population ages. One in three people over 65 today will die with dementia — more than half with Alzheimer's — but the number of patients with dementia will more than double to 1.7 millions by mid-century.

The international study, published in Nature Genetics, collected genetic sequences from nearly 75,000 people in 15 countries in order to tease out the genetic factors that appear to raise the risk of developing Alzheimer's.

— The Independent

Rheumatoid arthritis ups heart disease risk

Health Notes

Rheumatoid arthritis ups heart disease risk

Washington: A new study has revealed that rheumatoid arthritis patients may be more likely to suffer from heart problems, early menopause. Eric Matteson, Mayo Clinic, Minnesotta, said the study showed the high-disease burden on the joints in the first year of disease. That already is a strong predictor of cardiovascular disease subsequently, and that seems to be mitigated as time goes on if the disease burden can be reduced too. In other research, a Mayo team looked at a common virus called cytomegalovirus, a bug many people get and do not even know they have.

They found correlations between rheumatoid arthritis patients' immune response to the virus and the development of myocardial disease.

Matteson said that if it turns out that there is this relationship, then it may be that one way to spot patients who are at higher risk for heart disease would be an immune profile or biomarkers related to the cytomegalovirus and its associated immune activation signalling.

Matteson said that another study found that women with rheumatoid arthritis and early menopause — menopause before age 45 — also seem to be at higher risk of heart disease. About two-thirds of patients with rheumatoid arthritis are women, and researchers have long studied possible hormonal influences on development of the disease. — ANI

Homoeopathic cure for dengue fever

Homoeopathic cure for dengue fever Dr Harsh Sharma

Dengue is a potentially fatal fever that occurs due to the dengue virus. It is spread by the Aedes Egypti mosquito. Dengue fever is also sometimes known as the break-bone fever because of the intense pain that it causes in the body as if a bone has been broken.

Symptoms

The symptoms usually begin four to six days after infection. Fever generally remains high and is accompanied by aches and pains all over the body, head, eyes and even the bones. There is a type of dengue fever known as the dengue haemorrhagic fever in which blood starts oozing from the body, the skin and the eyes. This is due to a sudden fall in the platelets of the blood which are instrumental in helping the blood clot. This form of fever is quite dangerous and can even be fatal.

Preventive measures

Wearing full-sleeves clothes when going outdoors and using common mosquito repellents inside the home are effective methods. Water should not be allowed to collect in the vicinity of home.

Role of homoeopathy

While homoeopathic medicines have worked wonders in the treatment of dengue fever and the dengue haemorrhagic fever, these medicines can also play the role of a prophylactic. A brief description of the commonly used medicines are given here. But a word of caution is necessary here. Haemorrhagic fever is best handled under expert care and hospitalisation may be required.

Eupatorium Perfopliatum: The prompt action of this medicine relieves severe pains in the back, the limbs and the muscle pains. Sweating relieves all symptoms except the headache.

Belladonna: This is beneficial for relieving throbbing headache with fever. The symptoms include a red and hot face, very cold feet even with high fever and there is little thirst.

Phosphorus: It is suitable for the haemorrhagic dengue fever. There may be bleeding from some body parts. There is strong thirst but vomiting occurs soon afterwards. The patient may be unusually hungry.

Rhus Tox: There is soreness and aching all over the body and the patient feels restless. The tongue may be coated except the tip which is red in a triangular fashion.

Bryonia: Pain in all parts of the body can be felt and is aggravated by the slightest motion and therefore the patient wants to remain still. There is intense thirst and the patient feels that his mouth is getting dry every now and then.

The writer is a Mohali-based homoeopath 

Don’t sleep over it

Don’t sleep over itMany medical problems are frequently seen among young adults working in jobs that have late-night shifts 
Dr Amit Kumar Mandal

The age-related sleep changes that characterise the sleep of older adults begin to appear in early adulthood and progress steadily during the adult human lifespan, including the older years. The bulk of the changes seen in adult sleep patterns occur between early adulthood, beginning at age 19 through age 60, and that changes in sleep macro-architecture effectively asymptote, declining only minimally from age 60 to age 102. Not only does the quality of sleep changes across the human lifespan, but the timing also changes with ageing.

Circadian rhythms are those that occur within a period of 24 hours (from the Greek ''about [circa] a day [dies]''), such as the adult human sleep-wake cycle. Older people tend to have earlier circadian phases, with a corresponding tendency to go to and rise earlier than younger adults. Also older people have more trouble adjusting to the rapid phases of shift work and jet lag, at least in terms of sleep quality, subjective complaint and performance measures. Yet many studies suggest that sleep-related problems are frequently seen in young adults working in call centres having odd-hour shifts.

The body's clock is programmed, both genetically as well as by habit, from birth to remain active during the daytime.

BPO work culture

In, 2005 IT and BPO industries in India employed about 7,00,000 people directly and about 2.5 million indirectly. It is expected to grow as more companies adopt off shoring because of its benefits. The export revenue could be go up by $ 80 million by 2015 from $ 60 million in 2010.

BPO work schedules pertain to extreme forms of shift-work. Circadian rhythm sleep disorders (CRSD) are frequently seen among shift workers who comprise a large segment of the BPO industry. The pattern of sleep, prevalence of anxiety and depression and the overall impact of the nature of their employment on their lifestyle were studied in a segment of BPO workers employed in the call centres around New Delhi. The study, conducted by a team led by Dr J.C. Suri, head of the Indian Sleep Disorders Association in 2008, compared a group of daytime workers (aged 19 to 37) to call centre staff on night shifts. It found more than 80 per cent of staff in call centres was showing signs of depression. Their symptoms were linked to the disruption in their normal sleep patterns by working regular night shifts. While 81 per cent of call centre workers showed signs of depression, only one in six of the day workers displayed the same symptoms. The call centre workers drank more heavily and a quarter regularly took illegal drugs, compared to only four per cent of day workers. Their body clocks could not adjust to the Western time zones. The sleep pattern of BPO workers was markedly different from normal. They were sleepier. The BPO workers were also seen to suffer more from anxiety disorder. The use of stimulants (tea, coffee, and cola) and other substances (alcohol, narcotics) was also more common in this group.

Job troubles

An eight-part study tool covering various topics was used in the call centres situated in Bangalore conducted by Naveen R., Bobby Joseph (176 call handlers participated). Majority of the respondents were in the age group of 21-30 year and were males. As many as 67.6 per cent had less than a year of experience working in the call centres, 54.3 per cent respondents had rotation shift duties and 81.8 per cent worked for eight-12 hours per night. Fifty per cent of the respondents had some problems related to their vocal health, 12.5 per cent, complained of problems related to their ears and 71.6 per cent of the respondents had musculoskeletal pain; the common region being the neck and the back. Unmarried respondents were found to be significantly under more stress when compared to married respondents. Working in call centre had interfered with the call handler's interaction with family members and social life.

India is situated five hours ahead of UK, 10 hours ahead of New York and 13 hours ahead of Los Angeles. US and UK-based companies claim overnight response capability because during their night time, it is day time in India and agents in India can respond to e-mails during Indian business hours. This is known as the follow the sun model. Working at nights requires adjusting the biological clock. This is turning out to be a major cause for health-related and social problems.

About 30-40 per cent of employees working in call centres suffer from computer vision syndrome and complain of eye problems. Soreness, dryness, blurred vision, light sensitivity, headache, etc. This problem is more acute in team leaders who are required to come in early and leave late. Thirty four per cent of employees complain of digestive disorders. The problem of 'losing their voice' earlier know as the 'teacher syndrome' is also found in the young call centre workers. In chronic form it is characterised by inability to speak (dysphonia), pain, croakiness of voice, irritating cough, poor vocal power, inability to modulate and breathing problems.

BOOS syndrome (burnt out stress syndrome) is very commonly seen among young workers in call centres. The symptoms of this syndrome include chronic fatigue, insomnia and complete alteration of 24-hour biological rhythm, which become routine causes of sickness/absenteeism. Chronic levels of stress affect the heart, endocrine system and also lead to sleep disorders.

Guiding principles

The call centre processes are designed to fit the technology and not the workers. Although most of the above cases do not require treatment or medication, they need guidance on physical and mental coordination to cope with a job that requires hyper-alert efficiency. Given the intense contact between team members on a shift, there is bound to be some development of interpersonal relationships and when the shift changes, there is a sudden break-up of relations. There is a period of total isolation both within the work environment and without — since family lives get disrupted and contacts between family members break up. The stress levels of night-shift employees and high targets may force some towards drug abuse like pep-up pills to keep them going — especially when youngsters have money to indulge.

The writer is Additional Director, Pulmonology, Sleep and Critical Care, Fortis Hospital, Mohali

STRATEGIES FOR A SOUND SLEEP

Some strategies that may help shift workers improve their sleep:

* Having a sleep environment which is dark, quiet and not too warm

* Eating a carbohydrate-rich meal before sleeping.

* Physical activity during the night shift. This may help the circadian rhythm of night shift workers adapt more quickly to sleeping during the day

* Eating food containing protein during work time may help keep the shift workers more alert.

MEDICAL CONDITIONS

Problems commonly seen in young adults working in call centres:

* Depression

* Reduced cognitive ability - leading to mistakes while working and dangerous driving.

* High blood pressure

* Mood swings

* Eating disorders (can increase appetite or kill it, depending on how the body reacts)

* Disrupted bowel movements

* Lowering of immunity

* Irregular cardiac rhythms

* Darkening of eyes

* Premature aging of skin

Health benefits of ginger

Health benefits of ginger

Ginger has long been prized for its many health benefits, which include aiding digestion soothing colds and flu.Food is never dull when it contains ginger. Some zingy, warming root ginger electrifies and enlivens a dish like nothing else,with its strong and spicy aroma,it has a special place in Indian cuisine. It may be used fresh or dried, powdered or pickled or in the form of juice or oil. 

For thousands of years, ginger has been used for the treatment of innumerable ailments due to its powerful therapeutic and preventive effects. It has anti-inflammatory, analgesic and antioxidant properties. It helps to decrease inflammation, swelling and pain due to its ability to inhibit *prostaglandin and leukotriene synthesis. It inhibits serotonin receptors and has the ability to break up and expel intestinal gas (carminative effect) which makes it a good antiemetic agent. Its antioxidant activity, the ability to induce cell death (apoptosis) and suppress certain protein bestows it with anticancer properties. Compounds found in ginger are known to suppress allergic reactions. All these properties make ginger a powerhouse of health benefits. Here are few of them:

Respiratory problems

Ginger’s antihistamine property helps in treating allergies. It is also known to inhibit airway contraction and help stimulate the secretion of mucus. It is the herb of choice for persistent cough and sore throat associated with colds. A teaspoon of ginger juice with honey is effective against sore throat. And ginger tea is an all-time favourite to get rid of congestion in the throat and nose

Treating nausea and vomiting

Chewing on ginger could reduce nausea and vomiting. According to studies, ginger can treat sensations of nausea following surgery, and due to motion sickness, seasickness, etc. It is also beneficial for nausea as a result of adverse effect of chemotherapy.

Remedy for loss of appetite

Fuel a dull appetite by eating fresh ginger just before you have your meal. Ginger can get your digestive juices going and increase your appetite.

Aiding in digestion

Ginger improves absorption and assimilation of essential nutrients and aids in digestion. It also helps break down the proteins in your food. Ginger protects your stomach against ulcers by promoting mucus secretion.

Anti-flatulence

Calm in your upset stomach with ginger. Its carminative (gas expulsion) property provides relief from bloating and gas and helps reduce flatulence.

Reduce menstrual pain

Ginger, when taken at the beginning of the menstrual period, can reduce symptoms of menstrual pain in some women.

Relieve headache

Applying diluted ginger paste on the forehead is believed to relieve migraine headache. The ability of ginger to inhibit prostaglandin synthesis helps relieve pain and inflammation in blood vessels thereby providing relief from migraine.

Arthritis

The analgesic and anti-inflammatory property of ginger may help reduce joint pain of arthritis in some people. To help relieve muscle and joint ache, add some ginger oil into your bath.

Cancer

Ginger root contains a very high level of antioxidants. Ginger has the ability to induce cell death (apoptosis) and suppress certain protein. According to some studies, ginger may be a powerful weapon against cancers.

*prostaglandin are mediators and have a variety of strong physiological effects, such as regulating the contraction and relaxation of smooth muscle tissue.

Leukotrienes are a family of eicosanoid inflammatory mediators produced in leukocytes by the oxidation of arachidonic acid by theenzyme arachidonate 5-lipoxygenase. As their name implies, leukotrienes were first discovered in leukocytes, but have since been found in other immune cells. Leukotrienes use lipid signaling to convey information to either the cell producing them (autocrine signaling) or neighboring cells (paracrine signaling) in order to regulate immune responses. Leukotriene production is usually accompanied by the production ofhistamine and prostaglandins, which also act as inflammatory mediators.

Cold and Cough

Cold and Cough

Cold can add up to a lot of sleepless nights, sick days, chapped noses, crumpled tissues.

There are things we can do to make ourselves feel just a little better while we recover from a cold, Here are a few immune boosting foods you can eat to fight a cold or the flu.

Have Some Soup or Tea

There is a lot of evidence that soup suppresses the inflammation which causes many cold symptoms. It also thins mucous secretions so congestion in the nose, chest and throat will be alleviated too. The addition of noodles and vegetables will increase the healing power of the soup as the carbohydrates will help your energy levels, while the veggies will increase the nutrient levels in the soup, which also boost a struggling immune system. Add some black pepper for that extra flavour.

Ginger tea helps to soothe the sore throat by clearing the mucous.

Drink Fluids

Stay hydrated with plenty of liquids. Instead of coffee, fizzy or sweetened drinks, have plenty of water and pure fruit juices. Hot beverages work better for some people, so consider chamomile or peppermint herbal tea, or sip on hot water with a slice of lemon. Try green tea – it contains antioxidants that can boost an ailing immune system. Not only do green tea sippers experiences less colds and flu, but their immune systems also produce more cells that fight the bacteria and viruses that cause sickness.

Moisturize the Air

Since dry air is bad for cold symptoms, using a vaporizer or humidifier will probably make you a little more comfortable.

Breathe in Some Steam

Try taking steam through a steamer for relaxing your nasal passage and giving comfort to your throat.

Gargle

If one of your cold symptoms is a sore throat, try gargling with salt water. A salt water gargle can help relieve your pain and that uncomfortable scratchy throat feeling.

Garlic

The oily compound allicin (that gives garlic its distinctive smell) works the cold-fighting magic which acts as a decongestant. Garlic is also believed to act as an antioxidant and destroy free-radicals, the active oxygen molecules that damage cells, so add garlic liberally to your favourite foods.

Honey

Honey can reduce a cough by coating the throat and soothing the irritation. Add some ginger juice to a spoon of honey and you would feel better.

Tricolour Pasta

Tricolour Pasta

Ingredients:

Red Pesto Sauce

RED PEPPERS	2
TOMATOES	2
TEASPOONS OF PINE NUTS	2
WALNUTS	¼ CUP
SALT/PEPPER	½ TEASPOON
PARMESAN CHEESE GRATED	1/8 CUP
GARLIC	2 CLOVES
EXTRA VIRGIN OLIVE OIL

>        Pre- heat the oven to 170 degrees. Oven roast peppers, tomatoes, garlic for 15 mins

>        Cool Remove the skin and seeds of peppers and tomato.

>        In mortar and pestle combine all and grind. If you want a grainy texture. For a pasty texture- whiz in blender.

>        Stir in the grated Parmesan with a spoon (avoid whizzing this, to keep its roughness).

>        Red PESTO is ready.

Green Pesto Sauce

SPINACH	2-1/2 CUPS
PARMESAN CHEESE	1/2 CUP GRATED
PINE NUTS	1/3 CUP
SALT AND PEPPER	1/4 TSP
EXTRA-VIRGIN OLIVE OIL	1/2 CUP
GARLIC	2 CLOVES

>        Pressure cook Spinach to one whistle and allow it to cool

>        In food processor, finely chop together Spinach, Parmesan cheese, pine nuts, salt and pepper.

>        With motor running, add 1/3 cup of the oil in thin steady stream. Stir in garlic

>        Green Pesto is ready

White Sauce

ONION	1 CHOPPED
GARLIC	1 CLOVE
BUTTER	25G
FLOUR	25G
MILK	½ PINT
CHEDDAR CHEESE AND CREAM CHEESE	A HANDFUL

>        Melt the butter and add the flour. Gradually stir in the milk, whisking continously to get rid of any lumps.

>        Bring the sauce to the boil, and then simmer. Add the cheese and allow it to melt.

>        In a separate pan sauté the onion and garlic and add to the sauce.

TRI COLOR PASTA:

PENNE PASTA	1 PACKET
CREAM FOR EVERY COLOUR PASTA	½ CUP

>        Cook the pasta in boiling water with some salt. Drain and set aside.

>        Divide the pasta in 3 equal bowls.

>        Make the above sauces (Red Pesto Sauce, Green Pesto Sauce, and White Sauce) in advance. Use three pans heat the sauce with few drops of olive oil

>        Add ½ cup cream to all these sauce and toss the penne.

>        Serve and enjoy the tri colour pasta