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Description
Meera & Ashok Vasudevan bring 50+ years of experience as leaders in the Plant-based & Natural Food industry. Their entrepreneurial journey continues with the recent acquisition of 2 heritage brands- Annapurna & Captain Cook
In this timely podcast series titled "Pay the farmer, Not the Pharmacy" they show you how to unleash the magic in your kitchen with evidence-based tips & tricks that improve digestion, enhance gut health, build immunity and provide simple solutions to affordable wellness. Pay the Farmer, Not the pharmacy. Brought to you by CSAW, the Centre for the Spread of Affordable Wellness.
Also, included are other talks, interviews and discussions of Ashok Vasudevan on a range of issues, not only related to food to wellness
42 Episodes
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Send us a text We know about vitamins, minerals and all the phytonutrient goodness in them but we worry about lack of protein. Don’t. Edamame, Brussels Sprouts, Broccoli, Spinach, Avocado, Asparagus and even the delectable Potatoes are good examples of proteins in vegetables. Eat the colors of the vegetable rainbow. There is a pot of gold at the end of it! #paythefarmernotthe pharmacy #https://csaw.com #wearewhatweeat #Meeravasudevan #Ashokvasudevan #https://umaglobalfoods.com/
Send us a text Collagen, Calcium, Phosphorus, and Vitamin D are each crucial for bone health as we age. Collagen is the most abundant protein in our body that forms the scaffolding that gives our body its structure and strength. Calcium homeostasis is an even distribution of Calcium in the bones and is crucial for skeletal health. This process is aided by Phosphorus and Vitamin D that ensures the absorption of Calcium in our body. Vitamin C, amino acids, zinc and Copper are requ...
1Send us a text A very small dietary change can make a huge difference to the quality of our lives. Pollen, pets, dust mites and foods are common triggers for skin allergies and/or asthmatic episodes. Sometimes a hyperactive immune system triggers a battle between our antibodies and some foods, creating all the familiar allergy symptoms. Some allergies including eczema are alleviated by avoiding dairy, gluten, peanuts, eggs, honey and highly processed foods. Some of these are eas...
Send us a text For those who suffer it, migraines are a painful, unexpected & debilitating condition. They are often genetic with no known cure. Common triggers are stress, lack of sleep, hormonal changes, alcohol, hunger etc. There is not enough evidence that some foods can cure migraines. Results widely vary from person to person. For instance, coffee is known to help some, harm others. So, what is one to do? Find out more at www.csaw.co/blog.php #paythefarmernotthe pharmacy #h...
Send us a text The bustling hawker centers, food carts and street stalls are a major source of the wafting aromas of South east Asian cuisine across the region. Deeply influenced by Chinese, Indian and Islamic culinary traditions, Malaysian food is both a melting pot and a distinctive mosaic with a cornucopia of colors, tastes and flavors. In turn, Malaysia has lent its influence to the uniquely Peraaaa nakan cuisine of Singapore. Also known as Nyonya, it is a blend of Chinese, Malay a...
Send us a text S.E Asia’s 11 countries with 650 million people and $10 trillion in GDP is a rich confluence of cultures. Despite colonization by the British, French, Dutch and the Spanish; it is the Chinese and Indian heritage that runs deep in its art, culture, ethnicity cuisine and traditions. Yet each country has retained a distinct cuisine that brings to the surface the richness of local flavors with the influence of Buddhist, Muslim and Hindu culinary traditions. Join us today on...
Send us a text The Incas, Mayans, ancient Chinese, Indians, Mediterraneans had long ago figured out that “we are what we eat”, and correspondingly built up a staggering knowledge of plants, nutrition and their impact on our wellness. In many ways scientists today are still playing catch up as they point out goodness of chemicals & molecules in foods through “analysis”, “evidence-based science” and “observation”. This newsletter is committed to providing you evidence-based tip...
Send us a text Studies have proven beyond doubt that the Mediterranean diet reduces risks of Alzheimer’s, Parkinson’s, diabetes, cancer and even lowers the risk of death from cardiovascular disease and stroke. Wow! When we think of the expression “Kitchen Pharmacy” it is difficult to find a better example. The Mediterranean Diet though, is more than just about food. It’s a way of life. People there eat better and live healthier lives than almost anywhere on the planet. Let’s look at bot...
Send us a text It is impractical to count the daily calories we eat. So, the recommended daily allowance (RDA) of 2000 to 2500 calories/day is largely anecdotal. Also, it is crucial where these calories come from: simple carbs or complex carbs, plant or animal proteins, saturated or unsaturated fats. And computing this is equally hard. So, the effective regimen is to start from our everyday baseline and make incremental changes to both quantity and quality of calories in our food. Even if we...
Send us a text When we think of herbs and spices the one word that jumps out is versatility. Its colorful, fragrant, medicinal, umami and finds its way in flavored and infused waters and in your balconies as more than just ornamental plants. Dyes, foods, cosmetics, pharmaceuticals, fragrances and toothpastes- you can run from spices, but you can’t hide! Join us as we discover some of the spice & herb remedies. Find out more at www.veggieit.com/fightcovid19 #paythefarmernotthe pharm...
Send us a text It’s today self-evident but scientists are still piling evidence upon meta-studies and more research upon research on the dangers of processed meats and it’s link to cancer. It's a bit reminiscent of the tobacco industry in the 60s and 70s. There have been congressional hearings & WHO proclamations to try and steer the world towards a healthier diet and environmentally friendly plant-based foods. Only 8% of the world population is vegetarian but these numbers are skyrocketi...
Send us a text We all grew up on milk and know its calcium, vitamin, mineral rich & contains the sugar, Lactose. But today almost 2/3rd of the human population have difficulty digesting lactose. That’s one of the triggers for Veganism which is, deep rooted, spreading and indubitably healthier for the planet and the people. Plant based dairy can often substitute the goodness in milk while skipping lactose. Soy, Almond & Cashew are good sources of dairy and a treasure trove of nutrients...
Send us a text When we think of Vitamin C, let's imagine vegetables, not supplements. It (Ascorbic acid) is arguably the most familiar of all vitamins. Just a tiny amount daily, this antioxidant, apart from building immunity & fighting infections also helps form bone cartilage, blood vessels & muscles. Green peppers, potato, broccoli, brussels sprouts, cauliflower and lemon are all Vitamin C rich vegetables. Vitamin C also helps absorb & store iron. The next time you have iron ric...
Send us a text We each have our favorite herb (Thyme, basil, cilantro) & spice (Turmeric, Pepper, or clove) that we like to somehow blend into our foods. But the trick is to use many of them together. They are synergistic in their effects. For instance, a little pepper with Turmeric better releases the magical curcumin. Dozens of spice nutrients are released into our bodies in the presence of other herbs and spices. So, go ahead & create your own spice blend. #paythefarmernotthe pha...
Lentils have a long shelf life. They’ve been found intact 2400 years later! The nutrition stays locked too. Their insoluble fiber helps lower cholesterol & prevents blood sugar spike. When magnesium, a wonderful mineral in legumes enters our body, it relaxes arteries & veins improving oxygen & blood flow. Diabetes, cardiovascular, gut health- take your pick. Lentils are magical if consumed regularly.Find out more at www.veggieit.com/fightcovid19
Let’s use this time at home to get healthier, happier and even save some money. Time to evaluate basics, including what we eat, what we drink and what we snack on. Today, let’s look at our favorite snacks- seeds & nuts. They don’t have the sodium, fat, sugar, synthetic chemicals or the price tag of junk food. Instead, they have fiber, antioxidants, vitamins and minerals. Find out more at www.veggieit.com/fightcovid19
How many different flour varieties do we have in our pantry? They are likely months old (some a year!) and with little exception they are now nutritional featherweights but starch heavy. These flours are basically processed grains and often unhealthy when old. So why not use this period at home to make flour? It's as easy as 1-2-3. 1.Lightly roast whole grains in your pantry. 2.Cool. 3.Grind fine. Flour ready. Use it fresh and anyway you like. Find out more at www.veggieit.com/fightcovid19
Our penchant for eating our favorite fruits throughout the year is probably not getting us the full nutritional benefits we deserve. Don’t be surprised if the apple you eat is a year old and preserved, the bananas artificially ripened and even oranges may be colored orange (using approved dyes!). It’s not just foods that are being processed but fruits as well! So it’s best to eat fruits that are local, in season and if you can afford it, organic. They cost more but you are not ingesting dyes, preservatives and chemicals.So we say, pay the farmer, not the pharmacy
Rice, Breads, or Meat are often center of the plate while vegetables are in a modest corner. Time to flip it. Move vegetables front & center and that too choose those that are in season. Add color to your plate or salad as well. Nature has given vegetables color for a reason. It is virtually impossible to find such a wide variety of macronutrients, vitamins, minerals, antioxidants, in any other food group. Cook ‘em your style but go easy on the dressing. Find out more at www.veggieit.com/fightcovid19
There is a silent global revolution gathering speed in agriculture. It goes by many names: precision farming, hydroponics, aeroponics, vertical farming, urban farming, indoor farming, aquaponics etc. It represents the convergence of agriculture, genetics & information technology and promises to usher in a new era of food security, nutrition and a reduced carbon footprint.This new technology can release the full genetic potential of seeds aided by artificial intelligence, precisely targeted nutrition, the use of ultraviolet light and the right physical environment including temperature, moisture, humidity. Without the need for soil, rain, open air or in some cases even sunlight these plants can grow indoors, in media like peat or coconut moss and out of season and with very little water.This controlled environment makes plants healthier and less susceptible to disease from water, air, soil and insects. Yields for plants like green leafy vegetables and some vine crops like tomatoes, cucumber and Peppers can reach 100 times conventional farming without the use of synthetic fertilizers, toxic chemicals like pesticides and weedicides.The global food security solution may finally be within our reach. Today we dig a little into hydroponics.Find out more at https://www.livfreshfarms.com
Immunity is a natural biological process where our bodies are constantly exposed to the environment including bacteria & viruses. This is a daily lifelong process. Researchers will argue saying indoors may keep you safe for now, but you run the risk of immune compromise. Diets can help. Herbs & Spices contain alkaloids, many of them anti-bacterial (Oregano, Cloves, Cinnamon, Cumin), anti-viral (Sage, Basil, Fennel, Garlic, Peppermint), and antifungal (Thyme, Clove, Oregano, Mint). They don’t just spice up your life. They keep you safe. Join us today on our spice pathway.Find out more at www.veggieit.com/fightcovid19
Lentils are colorful characters: black, brown, green, red, ivory, yellow. They are a rich source of insoluble fiber & are the plant kingdom’s best source of protein. Lentils make nutritious dal, stew, soups and more- some are vegetables like Peas, some leaves are edible & flavorsome. Whole Grains eg. Rice with Beans are a healthy combination of soluble and insoluble fiber. Steam cook your lentils and take them on a ride with your favorite kitchen ingredients. Easy, yummy affordable wellness.Find out more at www.veggieit.com/fightcovid19
It’s good to think of Nuts as Seeds. They contain genetic & nutritional material that sustain plants for months, years, decades & occasionally centuries. Nutritionally, they all contain proteins, fiber, good fats, vitamins & minerals. In food, they are amazingly versatile: in cereals for breakfast, source of non-dairy milk, & edible oils, seasonings at lunch, snacks & trail mix, smoothies, desserts. As a thumb rule use a handful of nuts daily (mix ‘em up) for fiber, phytonutrients, protein and fun.Find out more at https://veggieit.com/fightcovid19
From a nutrition lens, not all grains are equal. Nor are rice varieties equal. In fact, even the same variety has different nutrients benefits, based on how we cook them. For instance, white rice has a higher GI than parboiled rice, which has a higher GI than Brown Rice. But how about Brown, parboiled rice? That is the punchiest of all. It takes time to like Brown rice or parboiled rice. So take your time. Your palate will get used to it. Your body will love it.Find out more at https://veggieit.com/fightcovid19
It’s easy to overeat fruits since we think of them as naturally healthy. They are good for the body if moderated. Fructose, a very sweet sugar in fruits is metabolized only by the liver unlike glucose which is absorbed by virtually every cell in the body. So, the trick to eat fruits is to ensure we get the fiber with them. So, eat them raw, not cooked, not processed, not juiced. And eat small quantities. A little goes a long wayFind out more at https://veggieit.com/fightcovid19
The terms herb and spice are often used interchangeably, but they are in fact quite distinct. Herbs are the leaves of the plant, such as rosemary, sage, thyme, oregano, or cilantro. Spices, on the other hand, are the non-leafy parts which include roots, bark, berries, flowers, seeds etc. Cilantro leaves are a herb while the seeds, coriander is a spice!Merely because we add spices while cooking does not make food spicy as in “hot”. Spices and Herbs come with different tastes that include salty, sour, sweet and bitter. They add color, aroma and taste and though used in tiny amounts, do pack a therapeutic punch. Welcome to traditional wisdom. Find out more at https://veggieit.com/fightcovid19
Lentils are simply the seeds of leguminous plants that are a good source of protein. As a thumb rule, they have almost 25% protein, though many have more. To know how many grams of protein you need per day, simply multiply your body weight (in kgs) by 0.8. Lentils also contain Thiamine and Fiber apart from a cornucopia of phytonutrients and rich quantities of minerals like Magnesium, Copper, Manganese, Zinc. Regular consumption of lentils helps against chronic ailments like Type 2 Diabetes and Heart disease, apart from significantly improved gut health and regularity. Find out more at https://veggieit.com/fightcovid19
Did you know 7 days a week, 365 days a year a healthy body maintains blood pH at 7.365! Just a wee bit alkaline. This is done through a self-healing process called homeostasis. Our body reaches for Calcium, Potassium, Magnesium (all alkaline minerals) wherever it is available in the body to keep this pH balance. We can help this process along by choosing a better lifestyle. And by adding alkaline foods to our diet. Let’s journey along today in search of alkaline vegetables.Find out more at https://veggieit.com/fightcovid19
When we think of the goodness in Nuts, we think Vitamin E, Fiber and of course Omega-3. But here is a less known fact. Zinc is a mineral that helps increase white blood cells in the body, crucial in our fight against unwelcome invaders. Nuts can be a good source of Zinc, including cashews, almonds, walnuts, chia seeds and more. Don’t keep them for special occasions. Make everyday special. You don’t have to only eat them raw or roasted. They can even be sprouted. Look at our Kitchen Pharmacy to learn more. Find out more at https://veggieit.com/fightcovid19
Fruits are digested by our bodies faster than any other food group. Melons (10 mins), acid fruits (20-30 mins), sub-acid fruits (30-40 mins) & sweet fruits (45-60 mins). Because they digest so quickly, it’s wise to eat them alone. Also, in a fruit salad, choose the combination wisely. Pick fruits with somewhat similar digestion times.Some examples:Melons: Watermelon, Cantaloupe, Honeydew,Acid Fruits: Citrus, Pomegranate, Strawberry, Pineapple, TomatoesSub-acid fruits: Apple, Pear, mango, KiwiSweet fruits: Bananas, Grapes, persimmon, figs, prunesFind out more at https://veggieit.com/fightcovid19
We are all keeping our fingers crossed & rooting for frontliners in this battle to find a vaccine quickly. And even as we debate hydroxychloroquine & BCG, we at CSAW continue our journey through the kitchen, looking for simple solutions to affordable wellness. Join us today on a Herbs and Spice Route!Find out more at https://veggieit.com/fightcovid19
Let’s compare 3 types of Grain today. Cereals, Pseudo grains and Millets.We grew more than 2 billion tons of Cereal (700 gms per person/day!) last year, more than half of which was Corn- 2/3rd of which was either used for ethanol or animal feed! What a shame. Cereals require more water to grow, are harder to digest and tend to have simpler carbohydrates when compared to Pseudo cereals and Millets, the other grains. They are hardy, grow in tough conditions, use way less water and are packed with minerals, vitamins and other phytonutrients. Find out more at www.veggieit.com/fightcovid19
We know about vitamins, minerals and all the phytonutrient goodness in them but we worry about lack of protein. Don’t. Edamame, Brussels Sprouts, Broccoli, Spinach, Avocado, Asparagus and even the delectable Potatoes are good examples of proteins in vegetables. Eat the colors of the vegetable rainbow. There is a pot of gold at the end of it! CSAW continues the journey through the kitchen, looking for simple solutions to affordable wellness. So today, let’s go vegetable shopping!Find out more at www.veggieit.com/fightcovid19
Send us a text Zinc is crucial for building immunity and is readily available in foods like spinach, lentils, chickpeas, and sunflower seeds. Consuming just 8-12 mg daily can be beneficial. It’s recommended to obtain zinc from these dietary sources rather than supplements, as they provide the necessary amount without the risk of overconsumption. #paythefarmernotthe pharmacy #https://csaw.com #wearewhatweeat #Meeravasudevan #Ashokvasudevan #https://umaglobalfoods.com/
Send us a text In this episode Meera & Ashok discuss Antioxidants, heroic compounds that neutralize the impact of villains - the free radicals, or unstable molecules that can damage cells and DNA in our body. This process helps protect the body from oxidative stress, which is linked to various diseases and aging. Luckily, many food groups including fruits, vegetables, nuts, seeds, whole grains and lentils are good sources of antioxidants. #paythefarmernotthe pharmacy #https://csaw....
Send us a text Ashok Vasudevan's Interview with Julia Taylor Kennedy from the Carnegie Council for Ethics in International Affairs in New York in 2011. A wide ranging discussion on entrepreneurship, ethics & values in business, of sustainability, and a journey of the Natural Food company TastytBite, co-founded by Ashok and his wife Meera Vasudevan. #paythefarmernotthe pharmacy #https://csaw.com #wearewhatweeat #Meeravasudevan #Ashokvasudevan #https://umaglobalfoods.com/
Send us a text Welcome to this episode "Tackling, Managing, & even Reversing Diabetes through easy food choices" . In this podcast we explore how thoughtful choices can transform lives. The most important step in diabetes management: let's eat right: Whole grains, leafy vegetables, beans, healthy fats from nuts, sesame oil, olive oils, and fresh fruits provide your daily macro and phytonutrients. This balanced diet helps slow digestion, improve gut health, prevent sugar spikes and more. W...
Send us a text This episode on plant based foods debunks the myth that animal products are the only source of complete proteins. We explore lentils/pulses, whole grains, tofu and also explain the magic of how the 9 essential amino acids is easily derived from a simple meal of rice & beans! Besides mere proteins, lentils deliver dietary fiber and a truckload of phytonutrients #paythefarmernotthe pharmacy #https://csaw.com #wearewhatweeat #Meeravasudevan #Ashokvasudevan #https://umaglobalf...
Send us a text Why reach for supplements, boosters & pseudo miracle cures and get sucked in by attractive commercials with claims that often stretch the truth? In the process, we have helped build a multibillion-dollar nutraceutical industry and haven’t gotten healthier. The benefit of supplements is trivial compared to the magic in our kitchens. The humble Nuts & Seeds in our pantry are unsung heroes and battery packs of phytochemicals that can turbo charge our daily lives if we use ...
Send us a text Spice & herbs are long haul players of good health, not just quick fixes. take a quick tour of Cinnamon, Cardamom, Galangal, Cloves. Some are anti-fungal, anto-bacterial and anti-inflammatory. Let's Spice it up. #paythefarmernotthe pharmacy #https://csaw.com #wearewhatweeat #Meeravasudevan #Ashokvasudevan #https://umaglobalfoods.com/
Send us a text There is too much alarmist surround sound on obesity. Yes, it can be problematic but before we jump to “cure” here’s some good news. Recent research shows there is no increased risk of mortality from obesity if other metabolic factors are in check, like BP, blood sugar, cholesterol. The risk of obesity related complications are further mitigated by exercise. Join us today on a journey of some interesting factoids on food groups and how they can help deal with obesity. Find out ...
Send us a text While the rainbow may not be the technically accurate description, fruits & vegetables broadly fall into five color groups. Each color is a carrier of specific phytochemicals that perform some unique functions including cell development, immune support and fighting specific diseases. How well do you know each color? Find out more at www.csaw.co/blog.php #paythefarmernotthe pharmacy #https://csaw.com #wearewhatweeat #Meeravasudevan #Ashokvasudevan #https://umaglobalfoods.c...
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