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In the recent times, with the introduction of new ways of cooking food, keeping a distinction between healthy and junk food has become very difficult. Especially for growing children, fast food is a great attraction and they always demand for it. But the important fact is that it only fills their stomach and does not add anything healthful to their diet. Another important point is that the body starts requiring more energy in terms of food during that period of time. So it should be a major concern for all the parents to polish the eating habits of their children while they are growing. Here are a few tips to make eating an interesting exercise for your kids.

Cooking for Children

  1. Try to keep their food intake simple rather than making complex dishes for them; because if you cook it more, the nutrition also keeps on decreasing from the food.
  2. Try to eliminate all the fast food from their diet. Although it is very difficult but it is not impossible; introduce them with the alternatives to fast food.
  3. The alternatives to fast food could be home made food following the pattern of fast food. For example; they can be introduced to pizzas with the base prepared from whole wheat. Additionally, pizzas can be topped with fresh vegetables with vegetable oil sprinkled on them. Boiled meat or chicken can also be used. Seasoning of salt and vegetable oil also helps in giving a delicious taste.
  4. Sandwiches prepared with whole wheat bread are also a good alternative to the sandwiches that can be obtained from the market. Again sandwiches must be filled with healthy food. Salad can also be made a part of the sandwiches.
  5. Keep inventing and preparing different types of foods. For example if your child likes eating potatoes, cook them in various ways; sometimes boil them and stuff with sauces or cottage cheese, sometimes bake them after stuffing or seasoning.
  6. Try to add fruits in their daily routine. Eating fruits in their raw form is the best way but if the child does not find it interesting, fruit juices can be taken. Try to prepare them fresh at home rather than buying from the market.
  7. Try to pursue them in taking milk or milk shakes rather than adding fizzy drinks in the diet plan. All caffeine containing drinks and chocolates are bad for health so it is recommended to keep children away from them from the start.
  8. Grains and cereals are also a good option for children. They also have an ability to maintain the digestive system of the body to function in a right manner. Taking them in the breakfast is the best option.
  9. Avoid going for sweet dishes in order to get energy. It is found that their composition does not really add a sufficient amount of nutrition to the body.
  10. Always try to keep introducing variations in food given to a growing child. As due to their age, they find the food available in the market more appealing so they can get bored of home made food. So keep bringing new healthy ideas to daily cooking and present it in a way that children themselves start demanding for it.

You can also make healthy meals for kids by allowing them to cook with you. This way, kids learn a lot of things and are able to eat while they cook in the kitchen. Be sure to read up on our post for Cooking with kids for more tips.


Healthy foods are a good source of important nutrients, minerals, vitamins and essential fats for the body. Here is a list of some healthy foods you should eat and reasons why you should add them to your daily diet plan:

Healthy Eating

  1. Water is the universal and best tonic of the world. It helps to remove all the toxic materials and harmful products from the body and also prevents the body from dehydration. So water should be used in abundant amount. At least eight to ten glasses of plain, pure water should be used everyday.
  2. Fresh fruits and nuts have anti-oxidant as well as anti-aging properties. So, all kinds of seasonal fruits and nuts should be part of your daily diet.
  3. Green vegetables, grains and beans provide a very rich source of vitamins, minerals and other nutrients along with fiber. Vitamins are one of the very essential and important building blocks of the body. They keep your skin, hair and nails as well as bones and teeth healthy and strong.
  4. Fruit juices should make a very important part of a healthy diet. They can serve as very healthy starters of the day and keep us fresh the whole day. Fruits can also be used with yogurts and in milk shakes to provide very healthy drinks.
  5. Always eat food containing the correct amount of fats, proteins and carbohydrates. Also vitamins, minerals and calcium should be given importance when choosing the right food for the meals.
  6. Red meat, fish, chicken, mutton, beef, beans, pulses, grains, Brussels sprouts, and green leafy vegetables are rich sources of iron and proteins. Red meat should be used at least once a week to provide the body with iron and proteins. However red meat should not be consumed in more quantity as it is a source of animal fat. Animal fats when taken in large quantity do more harm than good.
  7. Milk and all other dairy products are equally essential for everyone, especially children and people of old age. They include cheese, cream, butter and yogurt. All dairy products provide a rich source of calcium keeping bones and teeth strong. More absorption of calcium and phosphate make the bone forming cells more active, resulting in stronger bones and teeth. Calcium is also very important in preventing osteoporosis.
  8. Avoid lots of oily and fried foods in your diet. They can be a big source of many cardiac problems like heart attacks, stroke, hypertension and infarcts.
  9. Take frequent meals, but in small quantity because eating too much food at one time can be unhealthy. Large amounts of food eaten in one meal at one time are not only difficult to digest, but it also causes obesity and weight gain, especially in people who have the tendency. Big meals are also a cause of indigestion, heartburn and similar problems.
  10. Add fewer fats and more fibres to the diet. Too much fat can damage the cardiovascular system, blood vessels, nervous system, and mucosa of various organs as well as the stomach. On the other hand, more amounts of fibres in the diet regulate bowel habits leading a healthier life. Fibres help in the passage of food through the body and provide sufficient time to the body for proper functioning.

From children to teenagers to elderly, cheese is liked by all. Cheese can be taken in several forms, it can be used for making sandwiches, used for topping pizzas, used in making pastas, baked in the oven with vegetables and meat or can simply be taken as it is. Special cheese cakes are prepared for cheese lovers and cheese can be added in any recipe by those who demand it.


Cheese being a dairy product, has great nutritional value. It is needed for maintaining good health and strength. It is rich in carbohydrates, proteins and calcium. It is an essential source of nutrients for proper growth of children too. Another advantage of taking cheese regularly is that it keeps the hair healthy and shiny. Here are a few suggestions for storing cheese.

Tips for Storing Cheese

  1. Make sure the cheese you buy is of good quality. Normally some companies produce cheese that can not be used for a longer period of time. Additionally, buy cheese which is freshly prepared and has a fresh look.
  2. Do not buy large pieces of cheese for storing. It is better to cut them into slices before storing.
  3. When packing cheese for storing, do not use plastic wrapping. This would not let the cheese breathe and would dry the cheese.
  4. Greasing the cheese and brushing it with some oil, preferably olive oil would keep it fresh.
  5. If you find the cheese getting dry afterwards, change its covering and grease some vegetable oil. It is useful for increasing its resistance.
  6. In any case, change the cheese covering after every few days.
  7. Storing cheese for a short duration is even better than storing a larger quantity of cheese at a time. Keep buying and keep storing is even better than buying and storing for a long duration.
  8. Never keep the cheese outside; always store it in a refrigerator.
  9. Foil coating is the best while storing cheese.
  10. Nowadays cream cheese is also available in the market. It is normally contained in a glass jar. Keeping those jars in the refrigerator keeps them usable for a longer period of time.
  11. It is also very important that when the cheese is packed for storing, it should not be done very tightly; otherwise cheese has the ability of absorbing the taste of its wrapping.
  12. Whenever the stored cheese is opened for use, try to change its cover with a new one and pack it appropriately.
  13. Do not contaminate cheese with any other food during its storage period.
  14. Keep checking the stored cheese after every few days so if you see that any mold is building up due to the storage, clean it immediately and wrap the cheese again.
  15. It is better to clean the container of stored cheese after every few days. It helps in refreshing the cheese and the container.

Health Benefits of Cheese

Cheese provides a number of health benefits due to the high nutrient content. It is an extremely high source of calcium which is good for both teeth and bones. Cheese also has a very low content of lactose, so it does not harm the teeth.

Cheese is also a rich source of Vitamin B, which is essential for growing children and women. It helps in strengthening the bones and cartilages and helps in the proper absorption and distribution of calcium in the body. Vitamin B is also good for maintaining essential body functions and protection against diseases like Beri beri.

The presence of other important nutrients like zinc, phosphorous, Vitamin A and riboflavin in cheese help build strong bones and prevent osteoporosis. Cheese also contains proteins and fats along with vitamins and minerals which are good for better metabolism. The presence of proteins and fats helps in weight gain also in skinny people.

Cheese also contains Conjugated Linoleic Acid and Sphingolipids which help prevent cancer. Other nutrients present in cheese enhance blood formation, strengthen the liver and facilitate the absorption of nutrients in the body.


Green vegetables provide almost all the essential nutrients to the body. They contain not only the vital nutrients, but also the minor components like magnesium, calcium, iron and many trace elements along with fibre. Some of the important health benefits of adding green vegetables to your diet are mentioned below:

Leafy Green Vegetables

  1. These days brain damage is becoming an increasing problem all over the world. Green vegetables are a rich source of substances that improve the nervous system of the body. Hence, people of all ages should eat lots of vegetables to prevent themselves from memory losses and problems of forgetfulness. Vegetables contain nutrients that not only improve memory, but also prevent attention deficit disorders. These problems are especially evident in young children who are school going and need to concentrate on their work. So, vegetables should be added in daily diets of growing children as they are good for their bodies and minds.
  2. Green vegetables contain high quantity of calcium and various vitamins. This helps to make bones strong and help in the better development of the body. Calcium provides a good framework to the body, preventing many diseases of teeth and gums. It prevents from denture misalignments, plaques, rotten teeth and similar problems. Growing children especially need vegetables in large amount to provide them with good quantity of calcium for their better growth and development and strong bones and teeth.
  3. These days people are facing a lot of anxiety and joints related disorders. Vegetables containing magnesium prevent many such disorders like depression, attention deficit disorders, muscle cramps, asthma, etc. They also help in improving joint conditions when a person is getting old. They also prevent many age related diseases like arthritis, osteoporosis, softening of bones, easy fractures, etc.
  4. Vegetables also contain good quantity as well as good quality of proteins known as “vegetable protein”. This is different from amino acids present in animal proteins. Proteins are the building blocks of muscles. They provide bulk and strength to the muscular system. Proteins are equally important for children and adults. This group of vegetables is especially important for vegans. People who take all their nutrients from vegetables are usually worried about their protein intake. They think that they should take protein bars and protein shakes to fulfil the protein needs of their body, but in reality this is not true. Vegetables like beans, peas, carrots, celery, and spinach have a high content of proteins in them.
  5. Green leafy vegetables are equally important for good vision and eye health. They help maintain vision health and play a major role in preventing major damage to the eye. They also protect the eye from the harmful effects of blue and ultraviolet radiations which can cause macular degeneration.
  6. Green vegetables help in the regulation of body temperature. They promote good metabolic rate of the body.
  7. Vegetables are also rich sources of many vitamins and minerals. These vitamins provide the body a better immune system and a healthy heart. This helps to prevent high cholesterol levels in the blood, and hence prevent heart attacks and strokes.
  8. Green leafy vegetables also have a high fibre content, which helps to promote wave like contractions in the intestines to help the food to move. Fibre in the intestines absorbs water, making the stools softer and bulkier, easing the passage of waste. This helps to prevent constipation and other digestive tract disorders such as colon cancer. Fibre is also very important in treating irritable bowel syndrome and diverticulosis.

All kinds of vegetables, especially green leafy vegetables have many health related benefits. So, fresh, cooked, fried and boiled vegetables should be added in daily diet regimens.


A high fibre diet can be extremely helpful in many ways. First of all it’s important to know what fibres actually are. Fibres are those parts of the food which take more time to pass through the gastrointestinal system and delays the time of evacuation from the body. Dietary fibre is found in plant sources like fruits, vegetables, cereals, grains, beans, nuts and pulses. Some important points related to the beneficial effects of fibres are given below:

  • A high fibre diet can prove to be very helpful in controlling weight gains and reducing obesity. Fibre generally takes longer time to chew, so the person feels more satisfied by eating less amounts of food. In this way it slows down the speed of eating and also enables slow passage through the body.
  • Another important and useful property of fibres is that they also swell up when they enter the stomach. In this way they stay in the body for a longer period of time, making the person feel satiated for long and not willing to eat between meals. Eating between meals is a major source of weight gains and obesity in over weight people.
  • High Fibre Foods

  • Fibres are slow to digest and pass slowly from the stomach to the intestines. Normally when food enters the intestine, glucose is released which is controlled by the production of high amounts of insulin in the body. When food enters the intestine slowly, it keeps the glucose and insulin values within moderate ranges. Ultimately, this helps to protect the body from the harmful impaired glucose levels and hence prevents a major disease like diabetes mellitus.
  • By regulating the bowel system of the body, diseases of colon like irritable bowel syndrome can be avoided to a greater extent. Many cancers of rectal area and colon can also be prevented by taking a high fibre diet.
  • There are mainly two types of fibres present in foods. Food rich in soluble fibres are fruits, vegetables, nuts, oats, barley and pulses. These fibres prevent high cholesterol levels and fats in the blood, thus preventing body from strokes, hypertension and heart problems. They also regulate the blood glucose level.
  • Foods rich in insoluble fibres are whole grain, cereals, bread and whole meal flour. These insoluble fibres increase the bulk of stool and also make it soft to pass through the body. This factor helps in the easy passage of food through the body preventing constipation, ulcers and various types of cancers of the colon.
  • Lack of fibres in the diet can cause many diseases like haemorrhoids, rectal prolepses, fissures, obesity as well as chronic appendicitis. Good quantity of fibre prevents heart diseases, cancer and hence increase health and life expectancy of the individuals.

    Since a high fibre diet has many benefits for the human body, it should definitely be included in our daily diet chart. Soluble as well as insoluble fibres should be consumed for the proper regulation of the digestive system.

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