Food safety has never been more imperative than now during COVID-19. To ease the process, we need to know which precautions we should be taking in our lives to avoid any infections, contaminants and health scare from compromising our livelihood. Many of us can’t afford to get our homes sanitized by private companies; well, there are still many ways to reduce the risk of infection smartly and sustainably. Here are a few tips to get you started.
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Start by washing and blanching the leaves in warm water for about 10- 15 to remove any hidden and unwanted particles. Step 2: Add mint, coriander and lemon juice and blend the ingredients together using a blender or a juicer. Step 3: Sieve the juice. Pour the juice in a tall glass and enjoy! Mint has always been known for its refreshing purpose. Never knew a mouth freshening product that doesn't feature mint in it. As for coriander, we all know it is a garnish, but there is much more to coriander than just being a garnish. Headache remedy The soothing properties of mint help in relieving the inflammation of cells that causes a headache. Not only that, but it also protects us from deeper issues like migraines and flu symptoms. Assist in breaking down food Mint leaves are filled with flavour. When they are chewed on, they promote the release of saliva and enzymes that helps to break food down. Further down the digestive tract, this really helps in solving the problem of indigestion. Heals mouth ulcers We all might have experienced a mouth ulcer that just makes it uncomfortable to eat, speak and resist to bite it. Coriander extracts have shown excellent results in healing these ulcers and preventing them. If you are constantly attacked with these ulcers, chew on some coriander leaves. Anti-ageing Coriander leaves are filled with an abundant source of vitamin C and K, β-carotene. They contain antioxidants, as well, that fight free radicals in the body. Free radicals compounds can cause harm to the body if their levels are too high. They're linked to multiple illnesses, including diabetes, heart disease, and cancer. Aids in weight Loss Mint leaves elevate the secretion of bile acids that help digestion. Doing so, it eases the digestion process and lends a hand in maintaining healthy cholesterol levels. It also increases the metabolism rate and thus promotes weight loss. Skincare Mint leaves possess antifungal, antibacterial and anti-inflammatory properties that prove beneficial for the skin. These properties help them to reduce acne outburst, help with redness and soothe the skin. It is also a beneficial beverage if you are looking to even your skin tone. Ease: 3 Cooking time: 5 Approx cost: 30 Nutritive Value: Calories: 20 Carbs: 1.3 Protein:2 4 Fats: 0.4 Fibre: 3.17 Ingredients Mint: 1 cup Coriander: 1 cup Lemon juice: 2 - 3 drops Preparation Step 1:
Methi Roti Ease: 6 Approximate cost: INR 50 Serving size: 5 Cooking time: 30 minutes Nutritive value Energy: 389.2Kcal Carbs: 66.5g Protein: 14.3g Fat: 5g Fibre: 14.8g Ingredients Methi leaves: 50g Whole wheat flour: 100g Green chillies: 2 Finely chopped ginger: 1-inch piece Jeera (Cumin): 1tsp Ghee (Clarified butter): 2tsp Ajwain: 1tsp A pinch of turmeric Salt as per taste Onions: 15g Chilli powder: 2tsp Coriander: 15g Oil: 1tsp Water as needed Preparation Step 1: Add all the ingredients into a bowl except oil. Knead the ingredients into a dough by adding a little water. Step 2: Portion the dough according to the size you want your rotis to be. If you are making a regular size roti, you will get five portions from the dough. Step 3: Roll out the dough. The thinner the roti is the more shelf life it has. Step 4: In a pan, add very little oil and cook the methi rotis until they turn golden brown. Serve hot with mango pickle or curd. Fenugreek leaves also known as Methi ke Patte in Hindi, have a distinct flavour. Apart from their flavour, they are also known for their nutritional value. Fenugreek leaves are rich in Vitamin K, A, C and calcium. It also contains B-complex vitamins such as folate, riboflavin and Pyridoxine. Here are a few perks of eating methi. Low in calories Did you know that one cup of methi has only 13 calories? This means it an ideal choice for ones who are calorie and health conscious. Methi keeps you satiated for a longer time, which cuts unnecessary snacks and calorie intake out of the picture. Rich in antioxidants Fenugreek leaves are enriched with beta carotene and vitamin C which are key for building UR immunity, especially during COVID-19. You can pair methi with carrots in a sabji or add it in a veg curry to get the best of nutrition. Stimulates breast milk production This remedy is used in Ayurveda since centuries. Fenugreek is rich in diosgenin - which stimulates milk production in lactating women. Seeds and leaves can be used for milk production Rich in Iron Folate found in Fenugreek leaves is great for boosting our red blood cell and white blood cell count. It is said that 1 cup of chopped Fenugreek leaves gives about 7.57 per cent of required daily intake of iron. This is great for adolescent girls and mothers for blood formation. Fenugreek leaves are a great way to boost UR iron intake.
All About The Mango Pickle
What's the first thing that comes to UR mind when you see unripe/raw mangoes? Lip-smacking avakaya pickle or kaachi keri lathered with salt and chilli. Both might taste great, but pickles/pachadi is my favorite. Pickles have been in the Indian cuisine for as long as we can remember. Talking about pickle my grandmother has her very own recipe which she calls Theeyati Aava - Avakaya Pachadi - mango pickle with my grandmother's secret ingredient, which binds all the flavors together! Scroll down and find out how to make my family's avakaya pachadi and get to know more about raw mangoes! Since there isn't direct heat applied, most of the nutritious content is preserved. In fermented pickles healthy bacteria help to break down the hard-to-digest cellulose in foods. Some natural sugar is also broken down. This assists in keeping fermented food safe and less likely to spoil (salt helps in preservation). It also helps in the increase of good bacteria in your gut. Ginger is a great anti-inflammatory and garlic builds good immunity. Fenugreek powder helps in stabilizing the insulin in the body. Oil-based achars ingredients have multiple health benefits. Mustard that is a usual medium for pachadi aids in digestion. The pungent nature of mustard balances out the sourness from the mango and enhances the flavor. Pickling is one of the most traditional ways to ferment veggies and eat them throughout the year. This preservation is done with fresh ingredients like mustard, peanut oil and spices in the right proportion. Its super healthy for the gut, as the fermentation process generates healthy gut bacteria that reboots UR gut. If you have diabetes, heart issues or have suffered from stroke or hypertension, avoid regular use of pickles or achar. Additional salt intake through consuming excessive achar may aggravate UR health further. Consuming achar like a curry can disrupt UR digestive system. While it's always good to know our favorite foods are good for us too, remember that pickles are also super-high in sodium. If not eaten in moderation, it can cause bloating, water retention, high blood pressure and other health concerns. One teaspoon a day should be UR maximum intake. Consult our certified and trusted nutritionists to know more. Ways To Use Raw Mango In pickles Snacks Salads Ferment them in vinegar Nutritional Values Of Raw Mangoes VS Ripe Mangoes (per 100 gm) Source: USDA.gov Raw Mangoes (per 100 gm) Ripe Mangoes (per 100 gm) Calories = 60 Kcal Calories = 72 Kcal Carbs = 14.9 g Carbs = 17.6 g Vitamin C = 36.4 mg Vitamin C =30 mg Potassium: 168 mg Potassium = 161 mg How long can raw mangoes be stored? What's the best way to store them for optimal nutrition? The duration of storing mangoes is usually five-seven days. Pickling or fermenting mangoes is one of the best ways to get the most nutrition. Mango Pickle with Jaggery -Theeyati Aava Avakaya Pachadi Unripe mangoes: 10 Groundnut oil: 1 litre Cumin powder: 50 g Fenugreek powder: 20 g Ginger paste: 100 g Garlic paste: 100 g Turmeric powder: 1 tbsp Mustard powder: 500 g Salt: 500 g Red chilli powder: 500 g Chickpea: 50 g Garlic cloves: 100 g Jaggery: 500 g Step 1: Start by cutting the mango in half and make two more halves of each piece, until all the mangoes are square like. Step 2: In a large bowl, add one litre of oil and let it boil. When its warm add cumin powder, fenugreek powder ginger and garlic paste and mix well. The warm oil helps to enhance the flavour of the spices. You can either use UR hands or a hand blender to mix the ingredients. After mixing the ingredients, add turmeric and mustard powder and mix well. Step 3: Add salt, and red chilli powder and blend everything together. Add the chickpeas, remaining cumin powder and garlic and mix well. Now, coat the mangoes in oil, use UR hands, wear gloves to mix the mangoes into the pachadi masala until the cut mango pieces are fully coated. Step 4: Lastly, my grandmother's secret ingredient- jaggery mixed with oil also goes in the pachadi. Transfer the pachadi into an achar jar. This is based on how sweet you like UR pachadi. I used half the quantity recommended. Note: Cover the lid with a cloth and securely tie it. Let the pachadi rest for three days, add oil, chilli powder, salt etc. if needed and check the taste. Mango pickle has many health benefits like improving digestive health, providing vitamin C, and helps in generating healthy gut-flora. Relish in limited quantities.
Coconut Milk Yogurt
Shake the coconut milk well. Then pour into a clean, sterilised, dry glass jar or bowl. Empty the probiotic capsules into the coconut milk and use a wooden or plastic spoon to stir. Step 2 : Stir until creamy and smooth, pushing the probiotic up against the side with a spoon to evenly disperse. Cover the mixture with cheesecloth or a very thin, clean dish towel. Step 3 : Let the mixture be for at least 24 hours and up to 48 hours in a warm place. The longer it rests, the tangier the yoghurt will become. Step 4: Once the yoghurt has reached the right amount of tanginess and thickness for your liking, cover securely with a lid and refrigerate until cold. After cooling, you can add maple syrup and/or vanilla extract. UR yoghurt is now ready to enjoy!
Dalia Porridge (Vegan)
In a pressure cooker add oil and when the oil becomes a little hot, add dalia and sauté it till it is well-roasted. Add in the water, close the lid and cook for 4 whistles. Remove the pressure cooker from the heat and allow the pressure to be released slowly. Remove the lid once all the pressure has been released. Step 2 : Melt the jaggery with 4 tablespoons of water and pass it through a sieve. Place the dalia pan back on the heat, add coconut milk and the jaggery. Heat till the dalia has completely finished cooking, and you get a porridge-like consistency. Remove the pressure cooker off the heat. Sprinkle in the cardamom powder and serve warm.
Lemon Coriander Soup
Add chopped onions, lemon juice, salt, half of the coriander leaves and black pepper to a pot of water. Bring to a boil and let it simmer for a minute. Add 4 cups of vegetable stock and then add onions, carrots, garlic, mushrooms, tomatoes and peppercorns in the boiling water. Let everything boil for 15-20 minutes. Sieve the soup and garnish with the remaining coriander leaves. Serve hot for lunch or dinner
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Guide To A Six-Meals-A-Day Plan On A Budget!
Six meals a day might sound a lot in terms of weight management and maintaining energy levels, but when done right and within a budget (now that’s a bonus), it will benefit you in the long run! According to a study shown in 2017 at the European Association for the Study of Diabetes, a six-meal diet plan showed effectiveness in controlling blood sugar levels in the obese that had prediabetes or Type 2 diabetes. According to the U.S. Dietary Guidelines for 2015-2020, the average adult woman needs between 1,600 and 2,400 calories per day and the average man 2,000 to 3,000. We Indians are used to eating three or maximum four meals every day. But what if we divide these in six small but effective meals, that is not only affordable, but is easy to cook with readily available ingredients? Here is the plan that will do you wonders. Thank us later! To cater to your palate, we’ve also made the plan on the MWF (Monday, Wednesday, Friday) and TTS (Tuesday, Thursday, Saturday) basis to offer you some variety! Pre-breakfast On Mondays, Wednesdays and Fridays you should have warm water with turmeric and honey. Turmeric has anti-inflammatory, antimicrobial and antioxidant properties whereas honey is a superfood that helps to boost your immune system. This natural healing substance also has antibacterial and antiviral properties. For Tuesdays, Thursdays and Saturdays, replace turmeric with lemon and get their uncountable benefits! Breakfast For MWF, eat idlis, tea or coffee and jaggery. Idlis are very light to eat. They are low in calories and high in nutrition. This steamed breakfast food is packed with carbohydrates, protein and fibre and contains no fats or cholesterol. When combined with vegetables, idlis not only tastes better but also becomes healthier! To make vegetable idli all you have to do is add some finely chopped seasoned vegetables to your regular idli batter. Vegetable oats upma is another super-healthy breakfast food. This dish packs a powerful punch of vitamins and antioxidants. To make this enjoyable dish just add rolled oats to chopped vegetables that are seasoned with spices, add water and cook for a few minutes. Opt for jaggery in your TTS mornings as it is healthier than sugar and contains more minerals and lesser calories. All of these ingredients are very affordable and easily available in every Indian household! Mid-morning snack Even on a healthy diet, it is easy to sneak in a bunch of calories through mid-morning snacking. This short interval between your breakfast and lunch could cost your health and weight loss plans. Here is how you can snack without worrying. First, let's answer your question about why ABC smoothie and muskmelon smoothie? For a smoothie that is around 250ml, all you need is half an apple, beetroot, a whole carrot, and a cup of water and a tbsp. of honey. Blend them all and your smoothie is ready! The same goes for yoghurt, muskmelon and sabja seeds smoothie. If all these ingredients are bought in bulk, it will cost you less than approximately seven hundred rupees for an entire month as these are abundantly available. The benefits include detoxing of the kidneys, liver and pancreas, nourished skin and better immunity to name a few. Lunch On Mondays, Wednesdays and Fridays you need to eat millets bisebelibath, a traditional Karnataka recipe, with khakhra. These superfoods and their ingredients are loaded with proteins, fibre and complex carbs that are needed to maintain our energy levels on an everyday basis. On Tuesdays, Thursdays and Saturdays, what you need to go for is raagi sangati (again a staple food in Karnataka and Andhra Pradesh), mixed vegetable curry and raita. These foods contain minerals, nutrients and antioxidants that are known to make us stronger. What’s really interesting is that all the ingredients of these meals are readily available in markets all around, they are budget-friendly and most of all, they are packed with vital nutrients that keep us going! Evening snacks Healthy snacking is more important for UR well-being. Many people avoid snacks as they are afraid that they will gain more weight. Nevertheless, a healthy snack can offer a lot of health benefits. Evening snacks can also be included in a weight loss plan. There is a trick to choose a snack with about 100 calories and a mix of all the essential nutrients, carbohydrates, protein, and healthy fats. Strive to eat your snack between UR meals and dinner, to keep UR energy levels consistent. A healthy snack keeps UR hunger at bay and allows you to stick on to a fair amount of food. Try out this superb evening snack of 2 rotis and a cup of chana dal, as it is loaded with vitamins and minerals. It is rich in B-complex, which plays a major role in glucose and extracts energy from the food. Paneer is another good option for an evening snack as it is rich in protein. The high protein component of paneer also helps in the slow release of sugars into the blood and prevents abrupt hikes and drops in blood sugar levels. All these are easily available at UR home and are very affordable. Dinner We are all familiar with the adage, ‘eat breakfast like a king, lunch like a prince and dinner like a beggar.’ It’s time we follow this advice with some responsibility to see our targets being met with ease! To hit the bull’s eye, go for one bowl of cauliflower rice with yogurt on MFWs. With high fibre, B-vitamins, proteins and calcium content for dinner, it will keep you full for the night so that you can avoid mid-night snacking! On TTS, indulge in a bowl of aviyal, which is made of drumsticks, fansi (beans), red pumpkin, carrots, brinjal, coconut and spices. From vital vitamins to nutrients and from antioxidants to minerals, a bowl of aviyal carries disease-defying ingredients that we eat on an everyday basis. Diet Options M/W/F Breakfast: overnight soaked oats Lunch: Khicdi with onion chutney Dinner: Vegetable stew with multigrain bread toast Tue/Thu/Fri Breakfast: Vegetable upma with lemon pickle Lunch: Mint rice with vegetable poriyal Dinner: Lauki soup/pumpkin soup with multigrain bread toast
Dry Upma Mix
Dry Upma Mix Ease: 3 Approximate cost: INR100 Serving size: 2 Cooking time: 8 minutes Nutritive value Energy: 555.2Kcal Carbs: 79.2g Protein: 18g Fat: 17.6g Fibre: 11.4g Ingredients Green chillies - 4 Rava - 100g Salt - as per taste Mustard seeds - 10g Jeera - 10g Cashew nuts - 15g Urad dal - 10g Chana dal - 10g Curry leaves - Olive oil - 2 tsp Preparation Step 1: Pour oil in a Kadai. Add mustard seeds, chana dal, cashew nuts, curry leaves and saute for a minute or two. Step 2: Now add Rava and stir fry all the ingredients together. Stop cooking the upma after two-three minutes. Your dry upma is ready; you can store this dry upma mixture up to one month. Step 3: Serve. It Digests Slowly Your body digests upma slowly. This is an advantage as it will keep you full for long. So, you don’t need to snack on anything else. Good For Immunity The vitamins present in wheat rava are good for your immunity. Mainly, Vitamin B and E in it fortify your immune system. Keeps You Energetic Even health experts agree that upma can keep you energetic. Also, when you add enough vegetables to it, you can get some fibre content too. Good For Kidneys The potassium content present in wheat rava is good for your kidneys. In fact, it enhances the function of your kidneys. Good For Your Heart The nutrients present in wheat rava are heart healthy. Also, the selenium content in it is said to be good for your immune system. Vegetables Generally onions, tomatoes and potatoes are added to upma.You can also add green peas and any other vegetables to it. This helps you get lots of vitamins and minerals in your diet. This makes upma nutritious. Good For Bones Minerals like magnesium, phosphorous and zinc present in wheat rava are good for your nervous system and bones too. Good Source Of Iron As what rava is a good source of iron, it can prevent anemia. Also, it enhances your blood circulation. Nuts You can add various types of nuts like ground nuts and cashew nuts in upma. This will make it tastier and of course, you can reap the health benefits of the nuts too.
In a large wok, dry roast the besan until it turns golden orangey, stirring constantly, being careful not to burn it! Set aside and sauté the onion and garlic, add the chilli paste. Ease: 6 Approximate cost: INR 300 Serving size: 4 Cooking time: 45 minutes Nutritive value (per serving) Energy: 390Kcal Carbs:14.3 g Protein: 24.7g Fat: 23.9g Fibre: 1.8g Ingredients For the Soup Chickpea Flour/ Besan: 4 tbsp Olive oil: 1 tbsp Onion Paste:4 tbsp Garlic Paste: 2 tsp Chilli Paste: 1 tbsp homemade or any Chilli Sauce you like Chicken Stock or Veg stock: ½ litre Coconut Milk: 1.5 cans Red Chilli Powder: ½ tbsp Sesame Oil: 1 tbsp Soy Sauce: 1 tbsp Chicken : 400 gm Coconut Sugar or Sweetener of choice: 2 tbsp Lime juice: ½ Water: 1 cup Salt as per taste For the Chicken Cooked Chicken: 400gms Peanut or Olive Oil: 1 tbsp Ginger Garlic Paste: 1 tbsp Chilli Paste: 1 tsp Soya Sauce: 1 tsp Vinegar: 1 tsp Honey or Sugar: 1 tsp Water: 1 tbsp For Toppings Steamed greens- fine green beans/pakchoy: 5 gm Egg noodles 5 gm Chopped Red Chillies:5 gm Crispy Fried Onions:5 gm Roasted Crushed Peanuts: 5 gm Lemon Wedges: 5 gm Chopped Spring Onions: 5 gm Chopped Coriander: 5 gm Chilli Paste-: 5 gm Crispy Noodles (egg or buckwheat noodles break into small pieces and cook in a pan with a tbsp of oil, stirring constantly.) Preparation Step 1: In a large wok, dry roast the besan until it turns golden orangey, stirring constantly, being careful not to burn it! Set aside and sauté the onion and garlic, add the chilli paste. Next add the stock and coconut milk, soy sauce, salt and chilli. Whisk the besan into a cup of water, then whisk into the wok until the soup thickens a bit, breaking any lumps that may form. Add sesame oil. Add the coconut sugar and lemon juice, to give the soup a bit of zing. Step 2 : Sautee the ginger garlic paste first in oil, then add everything else. Quickly add and sauté the protein chicken/prawns or tofu until it is cooked through on a medium flame. Step 3: Take a bowl, first serve the noodles, then add the soup, toppings and serve hot.
Miracles Of Indian Greens
Miracles Of Indian Greens India’s diverse geography and climate conditions can be reflected by its vegetation range, which includes an assortment of edible greens.Leafy Indian greens are a quick source of fibre and chlorophyll that can transform UR health. Interestingly, chlorophyll’s molecular structure is similar to haemoglobin in the blood. Leafy greens are a great addition to UR diet and offer countless health benefits. Miracles of Indian greens Improves vision and nervous control Controls blood pressure and blood glucose levels Great for dental and bone health Purifies UR blood and increases haemoglobin levels Boosts UR immunity Prevents macular degeneration and delays ageing Ideal for weight management 8 fab Indian greens India’s diverse geography and climate conditions can be reflected by its vegetation range, which includes an assortment of edible greens. Amaranth Leaves (Rajgira Leaves) Amaranth Leaves (Rajgira Leaves) are an incredible source of vitamin A, K, C, B6, folate, calcium, iron, magnesium and potassium. Almost every organ in UR body can benefit from this superfood. This crop grows in the warm season and needs adequate sunlight and moist soil. When growing it at home, ensure the seeds are spaced well and covered lightly with soil. Health benefits Reduces anaemia Protects against osteoporosis Controls high cholesterol Add Amaranth to your daily diet In dal Stir fry these with other veggies Ferment them or use for pickling Moringa Greens (Saijan Patta) Moringa Greens (Saijan Patta) are highly nutritious. Every inch of this tree can be consumed — the pods and leaves as food, and the seeds, bark, flowers and roots as medicine. Moringa is an excellent source of vitamin K, C, B2, iron, calcium, zinc, magnesium, β-carotene, protein etc. Moringa is grown throughout the year in any moderate or equatorial climate and is easy to grow but ensure your plant gets good sunlight. Plant the seeds two inches apart and cover them lightly with soil. Health benefits Anti-cancer effects Lowers blood sugar Protects against arthritis Controls asthma Prevention of stomach disorders Add Moringa to your daily diet Add the powder to water and drink on an empty stomach Mix into UR soup, smoothies or baked goodies Sprinkle over salad Colocasia Leaves (Arbi ke Patte) Colocasia Leaves (Arbi ke Patte) are a powerhouse of β-carotene and vitamin A and K. These greens are grown throughout the year in subtropical and tropical regions. When growing these greens at home ensure you plant the colocasia tubers at least 2-4 inches deep and keep the plant always moist Health benefits Healthy eyes Healthy heart Robust digestive system Weight loss Add Colocasia to your daily diet Include these leaves in cutlets or as stuffing Make a raita with these greens Make it into a soup or chips Fenugreek Leaves (Methi) Fenugreek Leaves (Methi) can help to meet UR daily requirements of vitamin K, C and calcium. Fenugreek leaves grow well in warm and hot climate. You can also grow it at home in a container but ensure you keep the soil slightly moist and don’t water it too much. Health benefits Decrease in cholesterol levels Control and prevention of diabetes Add Fenugreek to your daily diet Include as a dressing for recipes Make tea from fenugreek seeds Eat sprouted fenugreek salad Prepare as a sabji along with potatoes Mustard leaves (Sarso da saag) Mustard leaves (Sarso da saag) is an excellent source of β-carotene, vitamin K, A, iron and calcium. Mustard greens are seasonal and grow well when the temperature is down. If you are planning to grow these greens at home, choose a spot that gets adequate sun and ensure the soil is fertilised well. Also, remember to water the plant during dry periods. Health benefits Supports liver function Promotes heart health Lowers cancer and heart disease risk Lowers cholesterol levels Boosts the immune system Helps to build bones Add Mustard to your daily diet Add tender mustard greens to salads Sauté mustard greens with walnuts Add chopped mustard greens to a pasta salad Coriander leaves Coriander leaves are a rich source of vitamin C and K, β-carotene. They also contain small amounts of calcium, phosphorous, potassium, thiamin and niacin. This herb grows best in well-drained, moist soil. Coriander is an all-season plant which you can grow by making successive sowings every 2 to 3 weeks starting in late spring. Health benefits Lowers bad cholesterol Promotes liver function Lowers blood sugar levels Protects from lung and chest cavity cancers Boosts immunity Add Coriander to your daily diet As a flavouring agent For garnishing Make a vegetable dip Sorrel (Gongura leaves) Sorrel (Gongura leaves) provide an array of nutrients ranging from vitamins, minerals, organic nutrients, oxalic acid, proteins and fibre. If you want to grow this plant in your garden, do it during spring or fall. It can develop in all types of soil and grow 3-4 feet tall. Health benefits Improves eyesight Helps in weight loss</ Detoxifies your body Lowers blood pressure Treats insomnia Add Sorrel to your daily diet To prepare sauces and soups Pureed sauce served with fish Mix in salads Anne Soppu (Water Spinach) Anne Soppu (Water Spinach) is found in tropical and subtropical regions. They are an abundant source of protein and have copious quantities of water, iron, Vitamin C, A, and other nutrients. You can grow water spinach in moist soil in a wide container but remember that it needs sun and water all the time and summer is the best time to grow these greens. Health benefits Reduces Cholesterol Treats anemia Aids in digestion Protects from heart disease Add Anne Soppu to your daily diet As a stir-fry with garlic, green chillies and green gram Make a delicious sweet, sour and spicy chutney with urad dal
Creamy Garlic Aioli
Transfer the mayonnaise in a medium - sized mixing bowl to whisk mayonnaise, garlic, lemon juice, salt and pepper in a bowl. Whisk all the ingredients together for about 3 - 4 minutes until everything is combined. Garlic Aioli Serves: 2 Approx cost: 80 Ease: 3 Cooking time: 10 Nutritive Value Energy: 181.8 Kcal Carbs: 1.1 g Protein: 0.1 g Fat:19.6 g Fibre: 0.15 g Ingredients Mayonnaise: 100 gms Minced Garlic cloves: 3 Lemon juice: 2 ½ tablespoon Salt as per taste Ground black pepper: ½ teaspoon Preparation Step 1: Step 2: Cover the aioli with a cling wrap or lid and refrigerate it for at least 30 minutes before serving. Step 3: I’ll be using this garlic aioli in two of my recipes: in our salad and lettuce wraps! Health Benefits Boosts skin health Mayonnaise has both Vitamin K and E that helps repair body cells and promote skin health. It can also lower inflammation, reduce skin redness and aids in the healing process. Anti aging properties The antioxidants and nutrients in mayonnaise and garlic nourish UR skin and act as an anti-ageing food. Antioxidants fight free radicals in the body. Free radical compounds can cause harm to the body if their levels are too high. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer. Lowers cholesterol levels Garlic has the ability to thin your blood, making it less likely for UR blood to clot. It also helps in lowering the cholesterol in your blood and reducing any risks of developing heart disease. Great for heart health The omega-3 found in mayonnaise is great for keeping UR heart healthy and it can also ward off sudden heart attacks. The antioxidants found in this specific condiment, may also help decrease the risk of a heatstroke. Active compounds found in garlic can help in reducing blood pressure. High blood pressure, or hypertension, can all that act as triggers in developing various types of cardiovascular diseases.
Rinse the raw mangoes and wash them in water to remove any sticky residue. Aam Panna Ease: 5 Approximate cost: INR 105 Serving size: 8 Cooking time: 20 minutes Nutritive value Energy: 186 Kcal Carbs: 45.8 g Protein: 1.4 Fat: 0 Fibre: 4.2 g Ingredients Raw mangoes- 400 grams Water - 2 cups Jaggery powder - ½ cup Cardamom powder - 1 tsp Roasted cumin powder - 1 tsp Black pepper powder - ¼ tsp Black salt - 2 tsp Preparation Step 1: Rinse the raw mangoes and wash them in water to remove any sticky residue. Step 2: Boil the mangoes till they become soft inside and the skin gets discoloured. Take them off the heat and let the mangoes cool down. Step 3:When the mangoes have cooled down, remove the skin and squeeze the pulp out of the mangoes. Step 4: Strain the liquid to remove any chunks. Mix all the ingredients together, blend and add two cups of water. Put some crushed ice or ice cubes in a glass, pour the aam panna and serve.