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Importance of Egg for Health and Nutrition.

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Importance of Egg for Health and Nutrition.
Importance of Egg for Health and Nutrition - Calories - Protein.Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolk contains more calories and fat than white.

Importance of Egg for Health and Nutrition – Calories – Protein.

Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolk contains more calories and fat than white. They’re a source of fat-soluble vitamins A, D, E, and K, and lecithin, which emulsifies in recipes like hollandaise or mayonnaise. Importance of Egg for Health and Nutrition.

Over the years, the egg has proven to be a delicious superfood that provides exceptional benefits to its consumers in every way. Whether it’s to provide you with the best protein, nourish your skin with goodness, or pamper your hair with an extra dose of vitamins, eggs do it all. That’s why we at Extrachai recognize the importance of eggs and present you the 13 most important benefits of Eggs:

Before moving forward, it is essential to know the nutritional value, each egg provides us with:

NUTRITIONAL VALUE PER EGG.
Egg Calories: 70Cal

Oil: 50g

Cholesterol: 195mg

Sodium: 65mg

Carbs: 1g

Protein in Egg: 6g

Once we are aware of the nutritional aspects, let’s move on to the health benefits:

Importance of Egg in terms of Health and Nutrition.

1. Rich in Choline:

Choline is an essential macronutrient that performs many important physiological functions, including muscle control, neurological development, nerve function, and most importantly, metabolism. Although we cannot find choline listed on any nutrition label and therefore are not aware of its benefits, eggs are an extremely rich source of dietary choline.

Apparently, a medium egg contains 100mg of choline. Researchers recommend consuming 550 mg of choline for an adult male and 450-500 mg for women unless breastfeeding or pregnant. In such exceptional cases, the need for choline is higher. So make sure you get eggs regularly according to the recommendations.

2. Excellent Source of Protein:

Eggs are popularly known as a rich source of protein and a home for amino acids, the building blocks of protein. There are obviously 21 types of amino acids that are critical to our health. Nine of them cannot be produced by our body and therefore we must obtain them from other dietary sources. And the egg is undoubtedly the best source, as it produces all nine. Thus, it is advertised as the perfect protein.

3. Induces Weight Loss:

One medium egg contains 75 calories. This provides enough protein and nutrients to give you a fuller feeling, and provides some essential carbohydrates for the energy you need all day. Various studies prove that people who consume eggs as a high-protein breakfast option tend to feel fuller than others and are more sustained in terms of energy throughout the day.

4. Lowers the Risk of Breast Cancer:

Case studies have found that the choline found in egg yolks contributes to reducing the overall risk of breast cancer. In general, the preventive diet for breast cancer is rich in fruits, grains and vegetables. To increase its effectiveness, they must add at least two eggs to their diet regularly.

In addition, the researchers found that women who consumed only two or fewer eggs for a week had an increased risk of developing this type of cancer.

5. Improves Physical Performance:

Eggs are known for their excellent protein content. And naturally, it’s the protein that plays a role in synthesizing our flexibility, stamina, and strength. All in all, eggs contribute a lot in strengthening you for a workout or energizing you after a marathon.

Therefore, if you want to improve your exercise regime, consume at least 2 eggs a day. In addition, if you regularly go to the gym or are an athlete, you should increase your daily egg consumption according to your body’s protein needs.

6. Raises Good Cholesterol:

Good Cholesterol is also called HDL-High-Density Lipoprotein. Generally, higher HDL levels tend to lower the risk of stroke, heart disease, and other health problems. In this case, eggs are a great way to increase the good cholesterol in our body and thus prevent further complications. Take at least 2 eggs a day for better results.

7. Nourish Your Hair:

Eggs, which are very rich in protein and vitamins, are excellent for the health and quality of your hair. It deeply shapes your hair and provides a shiny, thick and long finish. If possible, egg masks for hair should be used every two weeks.

8. Nourish Your Skin:

Eggs are great if you want to improve your dry, normal, combination or oily skin texture. Egg yolk is extremely rich in fatty acids. As a result, they provide moisture to the skin. Let’s not forget, even egg whites contain albumin, a simple type of protein that reduces oil on your skin, provides skin-tightening effects, and also clears up any acne breakouts on your face. Be sure to apply egg white masks twice a week.

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Low Cholesterol Breakfast Recipes For You.

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Low Cholesterol Breakfast Recipes For You.
Low Cholesterol Breakfast Recipes For You. At the start of the day, after an intense workout or maybe a great sleep, we try to eat healthy and satisfying foods, preferably low in cholesterol.

Low Cholesterol Breakfast Recipes For You.

At the start of the day, after an intense workout or maybe a great sleep, we try to eat healthy and satisfying foods, preferably low in cholesterol. Of all the chores, just thinking about something healthy in the morning can be really frustrating, so here at ExtraChai we’ve put together a list for you; and we bring you some of the healthiest low cholesterol breakfast options. Keep following the article to learn more about them .Low Cholesterol Breakfast Recipes.

Low Cholesterol Breakfast Recipe For You Healthy.

1. Oatmeal

Oatmeal is one of the healthiest self-made breakfasts on lazy winter mornings or even beautiful, busy mornings. It contains beta-glucan, a type of soluble fiber that helps increase your cholesterol numbers. Not only does it reduce cholesterol absorption and your cholesterol blood levels, it also improves the digestive process that works within you.

1/3 cup of oatmeal contains 1.3 grams of fiber. The recommended value of daily fiber consumption is 5 to 10 grams. Try combining oatmeal with some applesauce, milk, and other fiber-rich foods.

2. Orange Juice

Trust me when I say that consuming a glass of enriched orange juice every morning is the best thing you can do for yourself. I’ve been trying this for several years and it definitely keeps your cholesterol in check. It consists of plant sterols and stanols that actually compete with the cholesterol in your body for absorption in your digestive tract. This competition tends to hinder the absorption of your cholesterol and then helps them lower your numbers. Consuming 2 grams of sterols and stanols reduces cholesterol in our body by 10 percent, according to the Harvard School of Public Health.

3. Apples

Well, let’s not go back to the old saying ‘An apple a day keeps the doctor away’, because that’s not the only reason you eat an apple first thing in the morning. Besides being really beneficial for your skin, hair, and blood levels in your body, apples are a great source of soluble fiber and contain pectin, which helps lower cholesterol in our bodies, just like beta-glucan does in oatmeal.

While the recommended value suggests consuming at least 1 apple per day, the two are great. You can also add it to your oatmeal and vegetable or fruit salads.

4. Soy Milk

As a matter of fact, studies prove that soy milk is healthier than the regular milk we usually consume. It prevents your cholesterol from rising while maintaining proper cholesterol and carbohydrate levels in your body. Soy milk contains a number of substances, perhaps including trypsin inhibitors, saponins and phytic acid. Trypsin inhibitors and saponins likely work much like the soluble fiber in apples, flaxseeds, and oatmeal, binding to bile acids in your digestive tract, preventing them from being reabsorbed and eliminating them through normal stool. You can replace your cottage cheese and eggs with tofu, which consists of soy milk and can prove to be a cholesterol-lowering alternative for breakfast. You can even add 1 tbsp. 1 glass of soy milk that tastes better than a peanut butter.

5. Cinnamon Sugar Bread Toast

2 slices of whole wheat bread spread with 1 tablespoon of low-fat butter or cheese, 1 teaspoon of sugar, and 2 teaspoons of cinnamon powder. Serve this with 1/2 cup of nonfat yogurt mixed with 1 bowl of papaya, grapes, apples and kiwi.

6. Apple-Honey Pancakes

Make yourself 4 whole wheat pancakes on low-medium heat. While it’s hot, drizzle some maple oil or low-fat regular butter and some honey on it. Use some chopped apples for the toppings and some shortbread chips if available.

7. Raisin Bran Cereal

1 cup bran flakes (for example, Kellogg’s All-Bran Whole Wheat Cereal) topped with just 1/2 cup skim milk and 2 tbsp. each raisin and almond .

8. A Hearty Fruit Salad 

In a large bowl, mix fruits such as apples, dragon fruit, grapes, kiwi, papaya, raspberries, strawberries, dates, bananas, pineapple, walnuts, almonds, cashews and sprinkle some pepper, salt or spices on them. Mix them well and grab a fork for a complete, satisfying and low-cholesterol breakfast. You can also mix fruit salad with low-fat whipped cream or nonfat yogurt.

9. Carrot, Tomato and Beet Juice

This low-calorie combination of readily available tomatoes, carrots, and beets provides us with huge doses of fiber and vitamin A. Besides being a very low cholesterol breakfast, it’s an excellent way to start the day invigorated!

Dice 2 carrots, 1 and a half tomatoes and 2 beets; and add it to the mixer with a pinch of salt to add flavor. Serve the broth with a little sprinkling of pepper and ice cubes.

10. Oat Pancakes with Vegetables

Oats can be used to make more than just porridge! Mix it with carrots and spinach to create these colorful, low-calorie pancakes that are both nutritious and innovative.

Mix a glass of oat flour, 1/2 glass of carrot, 1/2 glass of finely chopped spinach, 2 tablespoons of finely chopped coriander, 2 tablespoons of green pepper and a little salt to taste, dripping water. Now add 1 tablespoon of baking soda and some water and wait until the bubbles dissipate. Then apply some oil to the heated Pan and put some dough of considerable thickness and length on it. Makes 4 more pancakes with the remaining dough and after they are cooked serve with some ketchup or chutney.

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Easy-to-Make Sweet Potato Recipes.

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Easy-to-Make Sweet Potato Recipes.
Easy-to-Make Sweet Potato Recipes. How many people really care about knowing how to cook when we have the opportunity to cook. But what is she cooking in the Kitchen? Carbs? Cholesterol? diabetes ?

Easy-to-Make Sweet Potato Recipes.

Easy-to-Make Sweet Potato Recipes. How many people really care about knowing how to cook when we have the opportunity to cook. But what is she cooking in the Kitchen? Carbs? Cholesterol? diabetes ? It depends on how conscious the individual is about what is on their plate. Given the fitness culture as of now, people tend to seek out well-balanced and mouth-watering foods, but they are rarely found. Of all the vegetables available, the Potato monopoly never fails. The most cooking friendly dish, boil, fry, fry or grill; supple and edible in every way, and so is Sweet Potato. It may not be a complete substitute for potatoes, it’s more like an alternative and tastes almost similar and a better and healthier ingredient.

Sweet Potatoes are as friendly as potatoes, they have a similar texture, so the cooking discipline is pretty much similar, so if you’ve never tried cooking sweet potatoes before, don’t worry or ask Mr. Think of it like a regular potato and go cooking without a second thought. It can be mixed with spices, curries and sauces; each region has a different spice palate and cooking techniques, and sometimes we miss out on some tools, but here are 5 recipes that are kitchen-friendly, simple to apply, and really mess-free.

1. Potato Slices

All meals that are too lonely to go out are accompanied by french fries, and sometimes even a salad. They are not just a side dish, they are often a complement to a meal like burgers, fish and chips! Someone shouting “Extra chips” is always more exciting than shouting “Exercise”. But don’t worry, sweet potatoes are one of the healthiest foods available. These include Vitamin A, Vitamin C, Calcium, Potassium and Iron; and one medium sweet potato contains only 105 calories! Fortunately, there are many ways to whip them.

Preparation time – 10 minutes

Cooking time – 40 minutes

Ingredients

  • 2 large sweet potatoes or 3 medium sweet potatoes
  • 3 tablespoons of vegetable oil (vegetable, soy or olive oil)
  • 1/2 teaspoon salt and 1/2 teaspoon black pepper
  • 1/4 teaspoon you can use any other seasoning you prefer

Cooking method

  • Soak the potatoes in cold water for 45 minutes, then dry and peel them.
  • cut into long wedges about 1 inch thick
  • Mix the potatoes and oil in a large mixing bowl and sprinkle with salt and pepper and any seasonings of your choice – Italian herbs, paprika, crushed garlic, Parmesan, etc., anything you like or store-bought.
  • Preheat the oven to 425 degrees F and be sure to spray the baking sheet with nonstick spray.
  • now place the wedges in the prepared tray and do not overfill the tray (arrange in a row or layer)
  • Bake until golden brown and tender, turning once or twice (as needed to achieve color), usually takes 18 to 24 minutes.

For smaller pastries, you can also dice them, follow the same method. Serve them with hummus, ketchup, mint, hot sauce or mayonnaise. These taste like french fries but are healthier and also not deep fried. This is a must-try recipe for parents who are unsure of how to switch their children’s junk food habits to healthier options, who don’t eat carrots or salads but don’t say fried potatoes.

2. Sweet Potato Soup

Soups are a good way to start a meal. Restaurants or home, they are a staple and almost all cuisines have their own type and style, from continental to desi, clear water to heavily loaded and spicy soups. Here is a shared recipe for a simple one-dish soup that can be mixed with other vegetables if preferred.

Preparation time -15 minutes

Cooking time – 35 minutes

Contents

  • 5 medium sweet potatoes, peeled and chopped
  • 1 tablespoon minced ginger and 3 cloves minced garlic (Optional)
  • 2 cups of vegetable stock or chicken stock and 1 cup of water; or as required
  • 2 cups milk or cream (whichever you prefer)
  • 1 lime – squeezed coriander and herbs to garnish.

Cooking method

  • Put the potatoes, ginger and garlic (optional) in a saucepan. Pour the stocking (vegetable/chicken) with 1 glass of water and bring to a boil. Make sure the temperature (flame) is high.
  • After a simmer, reduce the heat to medium and cover the pot, cook for about 25-30 minutes until the sweet potatoes are tender.
  • now leave it on for about 2-3 minutes, then mash the potatoes and add the lemon juice. (If you have transferred the boiled potatoes to the food processor to blend, return them to the pot after mixing)
  • now add milk or cream and mix, add some water to get desired consistency.
  • Now heat it until it is completely warmed up. Serve in a soup bowl and garnish with cream or coriander or crushed herbs and spices.

And if you don’t want to make a single vegetable soup, you can do it by mixing (boiling together) carrots or broccoli with sweet potatoes in the first step; You can use coconut milk instead of cream and add cloves if you like the flavor (cloves also aid digestion, protect the liver and control diabetes).

3. Lentil Sweet Potato Curry

A man qualifies as a good cook only when he can prepare a well-balanced curry with a seductive aroma. It’s not that hard, you just need to know the right spices to use. Here is a simple recipe to cook curry in about 30 minutes!

Preparation time – 10 minutes

Cooking time – 25 minutes

Ingredients

  • 2 tablespoons of oil (vegetable or olive)
  • 1 Onion – Chopped
  • 1 teaspoon cumin seeds and 1 teaspoon mustard seeds (any color)
  • 1 tablespoon curry powder (spicy or medium – your preference)
  • 100 grams red/green lentils (or can mix both)
  • 2 medium sweet potatoes, peeled and chopped
  • 500 ml of vegetable juice
  • 400 grams tomatoes – Chopped (one medium tomato)
  • 400 grams chickpeas – soaked overnight and drained
  • and coriander to garnish

Cooking method

  • Heat the oil in a large pan, add the onions – cook until they turn pink, then add all the dry spices, mix and cook for about 1 minute.
  • Add lentils, sweet potatoes, broth and tomatoes, 2 teaspoons of salt and mix.
  • bring to a boil, then cover with a lid and cook for 20 minutes. When the mixture softens, add the chickpeas and cook for 5 minutes.
  • Sprinkle with garnish and serve with Bread (Indian naan bread) or Rice and yogurt.

4. Sweet Potato Pie

Now, this recipe needs eggs, which is the right way, but that doesn’t mean vegetarians can’t try it. Instead of eggs, you can use vegetable oil and baking soda, not soda – POWDER! 1 teaspoon of baking soda per egg.

Preparation Time – 10 minutes

Cooking Time – 50 minutes

Ingredients

  • 1/3 cup butter or 1 ⁄ 3 cup margarine, softened
  • 1 ⁄ 2 cups sugar
  • 2 eggs, lightly beaten
  • 3 ⁄ 4 cups evaporated milk
  • 2 cups mashed sweet potatoes
  • 1 teaspoon vanilla extract
  • 1 ⁄ 2 teaspoons ground cinnamon
  • 1 ⁄ 2 teaspoons ground nutmeg
  • 1 ⁄ 4 teaspoons salt
  • 9 inch unbaked pie crusts

Cooking method

  • Add cream and sugar to mixing bowl
  • Add eggs; mix well.
  • Add milk, sweet potato, vanilla, cinnamon, nutmeg and salt; mix well.
  • Pour into pie crust.
  • Bake at 425 degrees for 15 minutes.
  • Reduce the heat to 350 degrees; Bake for 35-40 minutes longer or until pastry tests are done.
  • Beautiful; Keep refrigerated.

It’s always fun to serve pies, everyone loves it and you can always try it with cream, gravy and custard, garnish with marshmallows before putting it in the oven.

5. Sweet Potato Pie

Dessert is the heart of all meals and what’s better than a Cake! It even makes eating nuts fun! But at the same time, baking is pretty boring, there are many microwave recipes for quickly baking muffins and muffins, but sometimes they lack a good quality of homemade muffins, making them heavy, flaky or dry on the inside. Therefore, it is always recommended to use an oven – the traditional way!

Preparation Time – 25 minutes

Cooking time – 40 minutes

Ingredients

  • 4 large eggs
  • 2 cups sugar
  • 2 cups canola oil
  • 2 teaspoons vanilla extract
  • 2 cups all-purpose flour
  • 2 teaspoons of baking powder
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon of salt
  • 3 cups grated peeled sweet potatoes (about 2 medium)
  • 1 cup finely chopped walnuts

FROSTING:

  • 1 package (8 ounces) cream cheese, softened
  • 1/2 cup butter, softened
  • 1 teaspoon vanilla extract
  • 2 cups powdered sugar

Cooking method:

  • Preheat oven to 350°. Grease a 13 x 9-inch baking sheet (or any you have) but consider its width relative to the amount of dough (it should allow the cavity to rise)
  • In a large bowl, whisk the eggs, sugar, oil and vanilla until well blended.
  • In another bowl, whisk together the flour, baking powder, spices and salt; Gradually whisk into the egg mixture. Stir in sweet potatoes and walnuts.
  • Transfer to prepared pan. Bake until a toothpick inserted comes out clean, 40-45 minutes.
  • Cool completely in pan on a wire rack. In a small bowl, whisk cream cheese, butter, and vanilla until blended.
  • Gradually whisk the powdered sugar until smooth. Spread on cooled cake.
  • Refrigerate leftovers (it will stay good for about 10 days).

Nobody says no to cake! but it’s also important to look at that little vacation weight. So try these recipes and don’t feel limited in your options. Yes, it takes a little longer to cook, but it also keeps you in shape for longer.

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Cocoa or Cocoa – Which Should You Choose?

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Cocoa or Cocoa - Which Should You Choose
Cocoa or Cocoa - Which Should You Choose? Chocolate is everyone's love. No matter what we do, who we are or how old we are, we all have a sweet craving for chocolate.

Cocoa or Cocoa – Which Should You Choose?

Cocoa or Cocoa – Which Should You Choose? Chocolate is everyone’s love. No matter what we do, who we are or how old we are, we all have a sweet craving for chocolate. A health professional or a strict dietitian will recommend that you all get chocolate, but in the right amount and in the right amount. Its lip-smacking taste leaves a strong urge to consume the same. A chocolate is the most tempting thing we can all have. True? But when it comes to cocoa or cocoa, which should we buy?

With increased awareness and the urgent need to take on its health effects, it is imperative that we know how chocolate consumption affects the same. While searching for oat chocolate varieties, we come across two of them. One is cocoa, the other is cocoa. Well, both may seem the same at first glance. Also, if you spell it out, you might get the impression that both are two different names of the same variant. However, this is not the case. Where one is a pure bean, the other has to go through multiple processes before it can be as-is.

Glass-breaking cocoa is raw chocolate in its pure form. After intensive processing, it becomes what we call cocoa. Because of the predicted increase in health risk and obesity factor, people are looking for alternatives and these are the best choices.

Having said all that, it’s time to take a look at the true meaning of both cacao and cacao. There is a common misconception about both. Most of the population believes that cocoa and cocoa are just different ways of pronouncing the same product. However, this is not true. Although they both start from the same place, their destinations are miles apart and the health effects of both are very opposite.

What is cocoa?

Cocoa is the reflection of the pure bean extracted from the seed pods. Both come from Theobroma trees. These trees are found in South America. These trees are believed to produce seed coats. After production, the combines have the job of opening them all the way through, and it turns out raw beans or cocoa. The appearance of cocoa beans is almost similar to coffee beans.

Depending on the soil and growing condition, cocoa beans taste different. It has a fine texture with a bitter taste. Cocoa beans are healthiest if eaten raw. Yes, chocolate can be bitter too. And when you’re seeking health benefits why not, then you have to pay a price. I agree?

But you don’t have to worry about the flavor. These beans are dried and then fermented, which makes a significant difference in the taste and texture of cocoa beans.

So, all is well so far. You may be wondering where is the difference between cocoa and cocoa. The difference in processing determines whether the product is called cacao or cacao. As a chocolate lover, it is imperative that you have a thorough knowledge of the various forms chocolate can be found in.

Does Chocolate Make You Fat?

We all love chocolate. Me and you too. But before we buy that chocolate, we always remind ourselves the pros and cons of the same thing, or the relationship between chocolate and our health. You can find numerous articles or blogs that make add-ons to consuming a chocolate bar. But do you know that all this isn’t for the milk bar you buy at the local store?

It is true that chocolate is both delicious and beneficial for health, but if consumed in the right amount and most importantly, the right chocolate. The amazing form of chocolate that helps a healthy lifestyle is cocoa beans. You can choose to eat them in raw or even processed forms. But the focus is not just on consuming chocolate; The key lies in knowing the difference between cocoa and cocoa. Plus, what each of them has in store for your health.

Let’s take a quick look at the health benefits of both.

Health Benefits of Cocoa Beans

Cocoa Beans: Cocoa beans, the raw form obtained from seeds, have a pool of benefits.

1. Antioxidants:
Equipped with flavonoids and phenolic phytochemicals, cocoa beans are effective in preventing damage by keeping your cells free of free radicals. Damage from oxidation leads to premature aging as well as several common health problems.

2. Strengthens Cognitive Performance and Mood:
The main component of flavonoids, epicatechin helps control mood and boosts your cognitive abilities.

3. Reduced Blood Pressure:
The flavonoids found in cocoa appear to lower blood pressure and also increase blood vessel elasticity.

4. Good for the Heart:
Several researchers have found that the flavonoids found in cocoa beans increase the capacity of antioxidants in blood plasma and also cause a decrease in platelet activities, making your heart much healthier.

5. Increases insulin levels:
Epicatechin, another flavanol found in cocoa beans, appears to regulate the level of glucose produced in the body and also trigger essential proteins. All this, in general, is good for diabetic people.

One of the richest sources of magnesium, cocoa beans also contain excellent amounts of nutrients such as iron, potassium, zinc, copper, manganese and calcium.

All avid Choco lovers know that you can get a wide variety of products from cocoa beans. The beans are dried first, followed by fermentation. The same is heated at a significantly lower temperature, which separates the fatty tissues from beans.

Three flavors of cocoa: cocoa nibs, cocoa butter, and cocoa powder dominate the chocolate world. Cutting or chopping the beans small will give you the ends. They are just like Choco chips that you can eat with the only difference. Less sugar with no added sweetener, the ends are packed with nutrients.

Extracting the fattest parts of cocoa beans produces cocoa butter, which is mainly used for baking. Similar to white chocolate, butter tastes similar. Finally, cocoa powder is prepared by removing all the fats from the cocoa beans. Refine this and your powder is ready. Confectionery, muffins and baking are its main uses.

Having said all about cocoa beans, it’s time to shift our focus to cocoa beans.

What are cocoa beans?

The birth of the above is the same as cocoa beans. Fee from seeds; The beans are then exposed to high temperature for further processing. This leads to added texture and a sweet taste. However, the above also have a different effect on health. Cocoa finds its greatest use in the bakery industry. Baking or dessert recipes benefit from cocoa powder.

There are two types of cocoa powder available:

  • Cocoa powder produced by Dutch: The above is also called dark cocoa. This needs to be further treated by induction of an alkaline solution. Although these add flavor to the powder, they also reduce its antioxidant properties if they are the same.
  • Natural cocoa powder: This is bitter and acidic compared to cocoa powder produced in the Netherlands. A few recipes that induce baking soda also call for cocoa powder, as it alkalizes it.

 

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