Nutrition is an essential factor to consider even when UR not a professional athlete or a fitness enthusiast. UR diet is not only the fuel that gets you through UR day or while performing for a sporting event. It’s also the source of all nutrients that determines UR overall health and well-being for years to come.
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Spinach, Banana & Moringa Smoothie
Wash the spinach thoroughly as dirt is deposited on the leaves. Add the spinach into a blender and make a thick paste. Add the rest of the ingredients to the blender except the almond milk. Blend everything well and at the end add almond milk. Blend them until it has a uniform colour. Without straining the smoothie, add it to a tall glass and serve fresh! Raw spinach: 1 cup Unsweetened almond milk: 1 cup Banana: ½ Yoghurt: 2 tbsp Honey: ½ tsp Moringa leaf powder: ½ or 1 tbsp
Unbelievable Effects Of Food Combinations
There are so many diets out there with food 'rules' that are sometimes very demanding and difficult to keep up with. One needs to remember, what’s most important is eating the three macronutrients in our routine diet which include; carbohydrates, protein and fats to have an efficient gut microbiota. ‘Food Combining’ these three major nutrients help one make their gut work at an optimum level. What Is Food Combining? Food combining is deeply rooted in Ayurvedic Medicine which is considered by many to be one of the most holistic ways of working with your gut. Another application of food combining came into play in the 1920s, when a physician named William Howard Hay, who adapted and viewed this practice with a medical perspective. The Hay Diet was known for using food to heal and achieve optimum health. Current food combining methods have combined Ayurveda and The Hay Diet principles to make it more appealing to the masses and your gut. These principles believe that specific food combinations don't work well with your gut. For example, when fish is combined with yogurt or when milk is combined with vegetables. But, the science of nutrition thinks otherwise; it propagates in making your gut stronger and healthy with a lot of pre and probiotics. Your gut is basically designed to digest anything, but some food combinations can work well for few people and have opposite results for others. Many don't respond well to certain combinations and can feel sick when they mix various food combinations. Even though some combinations may sound a bit bizarre at first, like apple, lemon juice and yogurt, but surprisingly, this recipe works in favour of your gut. This recipe has like a cooling effect for UR gut and also makes your system more alkaline by dropping the acidic levels. Ideal Food Combinations: Turmeric and ghee Almond and yogurt Hard-boiled egg and green salad Can people feel when something is not working with their body? What do you recommend for them? It's completely normal and natural for anyone to instantaneously feel a reaction when they eat something that doesn't suit their gut. They may feel bloated, sick or maybe have an allergic reaction. That’s why I always ask my clients for feedback after every diet I recommend. I do this to ensure if the diet is suiting their gut and body. I start by asking them a series of questions to understand them better and this is why what I prescribe is different for every individual. I have various packages for instance; a 12-diet package or a 24- diet package and at times, I have clients requesting me to share all the diet plans together; this is where I chime in and help them understand that this process doesn't work in such a manner, no matter what your end goal is. Only after I get a client's feedback, do I know how their body functions and then I create a plan which is nutritional without causing any discomfort. Until and unless my clients tell me what is happening in their body, I am not able to formulate the next plan. An individual’s body changes with age. There are certain immunoglobulins and allergens that keep changing in the body, so one may realize that suddenly at 50 you may not be able to digest milk easily, or at 45 gluten causes you to bloat up. Whether you might've had milk or eaten chapattis your entire life, you wake up one day feeling uncomfortable. That’s because, allergens change with age and hormones. These changes frequently happen with women due to their changing hormone levels. Hence, it is even more vital for us as women to listen to our body and understand the changes it undergoes with age, food preferences and lifestyle choices. A detailed feedback helps me understand my clients progress levels, current nutrient absorption rate and food reactions which helps me to personalise their diet. Results and improvement don't happen overnight. Working collectively with your nutritionist or dietician will help you improve UR overall well-being.
What Is Better, Being fit or thin? Know more.
"Fitness is not a destination but a lifestyle." When we look at ourselves in the mirror, what is it that we lookout for – a thin, slender body or a fit one? Do we set weight goals or fitness goals? I am sure we have that one friend or relative we are jealous of – the skinny one who eats anything and everything, doesn't sweat it out in the gym or exercise and still boasts that thin body!! But have you ever asked if he/she is fit?? Being thin and being in shape are two very different things. The most archaic way of assessing our body mass index (BMI) and our waist to hip ratio (WHR) can give an inkling about our health but not the full picture. So coming back to the million-dollar question – "What is a fit body??" Fitness is an amalgamation of – The right body composition (our muscle to fat ratio) Body's strength and flexibility Cardiovascular fitness (our heart and lung function) Muscle power and endurance Fitness comes with the right balance of nutrition, exercise and rest – followed as a lifestyle and not just for an interim period. To help you get fitter, we have a few simple strategies that can take you closer to UR fitness goal – Stay Active: Research has shown that lean but inactive people have a higher chance of developing metabolic conditions like high cholesterol, diabetes and hypertension v/s slightly overweight but physically active individual. Hey don't get us wrong here – we are not saying it's OK to be overweight, but it's NOT OK to be physically inactive! Exercise keeps our hormone levels and blood sugar in check. It balances the good and bad cholesterol in our blood and also reduces the free radical damage. Regular physical activity gives strength and helps in muscle building, increasing our endurance and muscle power. If you notice we have used the word "regular" several times – it's not due to the lack of vocabulary but to emphasize that consistency is more important than intensity! Burn fat, not muscle: Work on building UR muscle weight and losing the fat. Hence don't look at the scale as a validation of fitness. Muscles are the active part of our body while the fat contributes to the sluggish, lazy weight. When we lose muscles and not fat (this is most common when doing crash diets and little to no exercise) – we land up with lower muscle weight mass than what we had started with, in turn leading to the classic bounce-back of weight soon after. But when we work towards skimming off the fat from our body (this can only be achieved with the right combination of protein, fats, carbs and regular exercise) – our metabolism increases leading to slower weight loss, maybe yes. But knocking off the fat and preserving the muscle, leaving us with better body composition and fitness levels. Fuel UR body with the right nutrition: Fad diets that make you eliminate food groups or starve for long durations – diets low in carbs and proteins only lead to muscle loss, not FAT. Our bodies need the right kind of fuel to sustain and get healthy and fit. Keep the carbohydrate load low and choose the right type of carbs (complex carbs – millets, high fibre grains; simple carbs & sugar from natural sources – fruits, dry fruits and jaggery v/s white sugar & processed sweets). Proteins (amino acids) are the building blocks of our muscles. We need to have enough protein to fuel our muscles and increase the body's metabolic rate. Here we would like to throw light upon another vital thing about protein – when to have it is critical. And not just for the active exercising ones but all of us! Hydrating our muscles with fast-absorbing proteins (whey from paneer and whey protein isolates; eggs). Pre and post-workout help maintain our muscle mass, adding on that glass of protein-rich smoothie first thing in the morning boost UR metabolism. Eating a pulse chaat or a nut bar as an evening snack replenishes our mineral stores. You may ask – is this too much protein?? NO – sadly our Indian diets are inferior in protein and consciously adding on these protein rice sources only give us the energy our muscles need. Fats are vital for the absorption of many vitamins and give our muscles the lubrication it needs. However, it's essential to include only healthy fats in our diet (nuts, avocados, ghee, coconut oil, nut butter, groundnut oil, extra virgin olive oil). Sleep & rest: Last but not least – rest and sleep are the missing links to UR fitness puzzles. Ever noticed that the night you have not slept well and when you go for UR morning run UR body cramps more or tires faster than usual!! Working out when fatigued will give you NO positive results but put you at risk for more muscle or bone injuries and tears. So rest up and relax when tired. Rome was not built in a day, and fitness is not something we can achieve overnight – it takes a bit of discipline and consistency. So go on and Get fit, not just thin!!!!
Prep time: 10 Ease: 5 Approximate cost: INR 45 Serving size: 1 Cooking time: 30 Nutritive Value Energy: 167 Kcal Carbs: 24 g Proteins: 5 g Fat: 6.1 g Fibre: 24 g Ingredients Whole wheat flour - 1 cup Chickpea flour- 1/2 cup Green chilli - 1 Ginger - 1 tsp Cumin seeds - 1 tsp Red Chilli powder - 1 tsp Turmeric powder - 1/2 tsp Sugar - 1 tbsp Cooking soda - 1 pinch Oil - 2 tbsp Methi (fenugreek leaves)- 1/2 cup Water - 1/2 cup Method Finely chop the methi leaves. Add all the ingredients into a bowl except water. Preheat the oven for 150 C Mix the mixture well until a crumble forms. Add water and make a kneadable dough and rest for half an hour. Spread the dough and cut them into your favourite cookie shape. Bake them in a preheated oven at 150-degree centigrade for 20 minutes. You can have them as an evening snack with tea.
10 Tips To Handle Food During & Post COVID-19
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. 10 Ways You Can Handle UR Food During & Post Covid-19 Wash UR hands with soap and water. Scrub and wash every part of UR hand with soap for 20 seconds. Rinse UR hands thoroughly and dry UR hands with a clean hand towel or paper towel. Use the paper or hand towel to shut the running faucet. Sanitize surfaces. All the surfaces in UR house should be sanitized regularly and not just in UR kitchen. You can clean surfaces with an unscented disinfectant. Or if you prefer to make UR own disinfectant, then we have that covered too below! Wash UR veggies & fruits. We can’t stress this point enough. Any food vegetable or fruit coming from outside UR home needs to be washed in lukewarm water with salt. This helps kill any germs, bacteria and other contaminants which can affect UR health. Avoid eating the vegetable peels or fruit peels as it may still have unwanted bacteria or germs. Use them to make UR own compost instead. Throw out the packaging if UR ordering out. Sometimes we can’t help but give in to a cheat day! So, when UR ordering out make sure you Opt for a no-contact delivery, throw out the utensils and the bag the food has come in. Immediately transfer the food into UR utensils and reheat the food again. The best advice is that you should completely avoid ordering food as this can put and UR loved ones at risk. Always separate Ur foods when UR shopping. This means you should place raw fish, meat and poultry in separate bags or boxes. Store these foods below the ready-to-eat food items. Separate the foods when UR preparing and serving the food. Always make sure you use a clean cutting board for fresh produce and a separate board for seafood, meat and poultry. Never place the cooked food on the same plate or cutting board that previously held the raw food. Clear out UR refrigerator once a week. Get rid of any refrigerated foods that should no longer be eaten after a week. Cooked leftovers should be discarded max after four days; raw poultry and ground meat for 1 to 2 days. Use a food thermometer when UR cooking meat. A food thermometer is a fab addition to helping anyone manage food better. These thermometers can be used to ensure that the food is cooked safely, especially meat and that cooked food is kept at safe temperatures until it is eaten. Keep all UR utensils and appliances clean! This practice should be followed without a doubt. No matter how to clean UR veggies, fruits or kitchen surfaces are, if your utensils and appliances aren’t clean UR risking yourself and UR family members to bacteria and unnecessary health concerns. Carry UR own lunch and water. When things do get back to normal, it is best to take UR own lunch, water and cutlery along with you to work, college or school. As bizarre as this may sound, this can eliminate potential risks, infections and germs from spreading. These tips should not only be followed now but throughout to avoid compromising UR health, especially during COVID-19. If you want a few more kitchen tips, then check out our video on Stuff to think about while cooking. Cleaning products and agents can be a blessing and a curse, well one good thing is that we also have a natural cleanser recipe for you too!
Spinach, Egg & Paneer Mini Frittatas
Cals - 168.3 cals Carbs - 3.3 g Protein - 15 g Fat - 11.2 g Fibre - 0.07 g Ingredients Eggs: 6 Paneer cubes cut into small pieces: 100 gms Finely chopped spinach: 1/4 cup Paprika: 1/2 tsp Red chilli flakes: 1/2 tsp Rosemary: 1 tsp Milk: 1/4 cup Salt as per taste In a bowl whisk eggs, milk and add all the ingredients. Preheat the oven to 350 F. Grease the muffin moulds with a little oil. Spoon batter into the prepared muffin tray, about 3/4 full. Transfer the muffin tray into the oven and bake for 18 to 20 minutes. After UR mini frittatas are cooked transfer the muffin tray onto a wire rack and let them cool down completely. Use a butter knife to run around the edges of the frittatas to take them out from the muffin moulds.The frittatas can be refrigerated to be used in the morning for a nutritious breakfast. Reheat the frittatas in the microwave before serving!
All time favorites
Banana & Oatmeal Pancakes (Gluten Free, Dairy Free & Refined Sugar Free)
To make dairy free buttermilk, mix the coconut milk with vinegar and set aside for 5 minutes. Whisk the oat flour, almond flour, baking powder, salt and cinnamon together in a bowl. Make sure it is blended well. Step 2 : In another mixing bowl, beat your eggs till they are frothy. Then add in the banana, coconut oil or butter, dairy-free buttermilk and honey or maple syrup. Mix together. Step 3 : Combine both the dry and wet ingredients together. Stir until it is just mixed. DO NOT OVERMIX! Your batter should be thick but pourable at the same time. It is a good idea to let it sit for 10 minutes before making the pancakes. In case your batter gets too thick, thin it out with a little water. Step 4: Heat your pan over medium heat. Melt a little butter or oil in the pan and wait for it to become hot. Pour in the batter using a 1/4 cup for an ideal pancake size. Let it cook until bubbles form on the outer surface of the pancake. This should take approximately 2 to 3 minutes. Flip it with a spatula for another 90 seconds to ensure an even golden brown on both sides. Serve the pancakes immediately!
Chicken Broth With Peas & Carrots For Pets
Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches. Cover the pot with a tight-fitting lid. Ease: 6 Approximate cost: INR 225 Serving size: Cooking time: minutes Chicken Broth Ease: 6 Approximate cost: INR 225 Serving size: 6 Cooking time: minutes Nutritive value Energy: 112.7Kcal Carbs: 10.4g Protein: 9.53g Fat: 3.4g Fibre: 3.6g Ingredients Chicken (whole or pre-cut with bones): 1 Brown or white rice: 1 cup Peas and carrots: 1/2 pkg Cut green beans (not French cut): 1 cup Step 1:Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate. Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot with a pot and let it simmer till the meat and veggies are almost done. Read the package for directions and stop cooking just 5 minutes before the total cooking time mentioned on the box or package. Step 2: Water should not be absorbed. If water does seem to get absorbed in UR broth, then add some more to make a little more chicken broth. Make sure you don't burn it or let it absorb into the rice too much. Separate the chicken from the bones while the rice cooks. If your dog is large, you can leave the pieces a bit bigger and if your dog is a bit small or likes to eat in smaller quantities, you can either cut or pull the chicken apart into small or large pieces depending on how UR pet likes it. Step 3: When rice is 5 minutes before it is done, add vegetables and stir thoroughly. Put a lid and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove from heat, add the chicken pieces and stir thoroughly. Allow the stew to cool down and serve. Store the leftover stew in an air-tight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth is essentially chicken-flavoured water, and since dogs love the taste of chicken, by giving them chicken broth you help hydrate UR pup and aid in stopping diarrhoea. Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort of your pets. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are recommended for addition. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for your puppy. This would possibly contribute to an energy boost when your dog uses chicken broth. Rich in Amino Acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety. Nutritive value Energy: 112.8 Kcal Carbs: 62.5g Protein:57.2 g Fat: 9.53 g Fibre: g Ingredients Chicken (whole or pre-cut): 1 Brown or white rice: 1 cup Peas : 1/2 cup Carrots: 1/2 cup Cut green beans (not French cut): 1 cup Step 1: Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches on top. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate to give them to UR pet. Step 2: Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot and let it veggies and rice cook. Water should not absorb the stock too much. If too much stock does seem to get absorbed, then add some more water. Step 3: Add the chicken while the rice cooks. Cover the pot and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove the stew from the heat, add the chicken pieces and stir. Allow the stew to cool down and serve. Store the leftover stew in an airtight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth doesn't just taste great but it is also healthy for UR pets too! From joint relief and keeping their fur coat shiny and strong. It's a host of great health benefits which keep UR pet happy and healthy! Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are definitely recommended. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for UR puppy. Rich in amino acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety.
Easy Mixed Vegetable Salad
Sprinkle salt on the cut radish and set aside for an hour. Rinse the radish in cold water. Add all the vegetables to a bowl. Cut the green chilies into half and slit them. Ease: 3 Approximate cost: INR 80 Serving size: 3 Cooking time: 10 minutes Nutritive value Energy: 80 Kcal Carbs: 7 g Protein: 1 g Fat: 5g Fibre: 2 g Ingredients Chopped cauliflower (small pieces): ½ cup Chopped carrot: ½ cut in circles Mooli/ radish: ½ cut into thin circles Mango ginger/mamidi alam: 1 Finely chopped capsicum: ½ Lime juice: 2 tbsp Green chillies: 2 Orange zest: 1 tsp Lemon zest: 1 tsp Peas (optional) Salt as per taste Preparation Step 1: Sprinkle salt on the cut radish and set aside for an hour. Rinse the radish in cold water. Add all the vegetables to a bowl. Cut the green chilies into half and slit them. Step 2: For the dressing, add chilies, lime juice , mango ginger (if you do have mango ginger you can add ginger juice ), orange zest, lemon zest and salt. Step 3: Toss the salad with the dressing and refrigerator in an airtight container overnight and serve cold. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of vitamin C, with high levels of vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein. Helps prevent cancer. Cauliflower has been known to have anti-carcinogenic properties too. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. Reduces oxidative stress. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. Improves digestion. The fibre content in the veggie also lends to an improved digestive process and helps in bowel movement. Find out more interesting info and myths on cauliflower validated by our nutritional advisors or try out some of our yummy recipes like cauliflower crust pizza and cauliflower curd like rice
What Should A COVID-19 Diet Include?
COVID-19 pandemic has been an extremely challenging situation for everyone, and it's not something that we were equipped for. There was no dietary checklist ready to follow in order to avoid or beat the virus smartly. All we knew was to eat immunity-boosting foods and go back to the basics of having Vitamin C rich fruits, haldi, vegetables and multivitamin. But the fundamentals which I've realised while working during this pandemic with my clients is that it's not just about immunity. We need to make sure that we follow a holistic plan. Not withdrawing any nutrient is the key to maintaining immunity. The idea is to eat well and not follow unrealistic diets during this unpredictable phase. Every nutrient should be included in UR diet in specific quantities during UR day. So, let me highlight some of these vital nutrients and give you a generic guideline on how to include them through your day: Nuts & Seeds: are high in magnesium and good fats. They can be consumed anytime in the day Dal, Pulses and Sprouts: are good sources of fibre and a make-up for the protein source for vegans in their major meals. Non-vegetarian Foods: might be difficult to get due to unavailability during the COVID times. Also, some people are apprehensive about consuming any animal protein during COVID. But if you can manage eggs, fish and lean meat, they are a great source of protein in your major meals. Greens: Spinach, green beans, amaranth leaves, colocasia leaves, coriander, fenugreek leaves, mint leaves and arbi-ke-patte all of these are rich in fibre, iron and vitamins. Fresh Fruits: All seasonal fruits are great sources of vitamins and minerals and should be added as a meal once or twice a day. Dairy Products: like yogurt, kefir, buttermilk and lassi make up for good source of probiotics for UR gut flora. Grains: Barley, brown rice, buckwheat, millets, oatmeal, whole-wheat bread, whole grains are great sources of energy Snacks: Makhana (fox nuts), nuts and steamed sprouts are great guilt-free snack options. Is there anything like over binging on immunity foods? At times we overdo eating all the immunity-boosting foods all at one go, which makes it ineffective. Spread these foods through UR day and don’t have it all at one time. Food’s such as haldi, ghee, flaxseed powder, jeera paani, black pepper, aloe vera, moringa powder, honey and Vitamin C, all of this works when taken consistently over a long period of time. It will eventually help you build a good immunity but it’s not going to overnight double UR immunity. The trick is to eat the right variety of food and create a good sustainable habit. Let food be thy medicine. While no foods or dietary supplements can prevent or cure COVID-19 infection, but following healthy sustainable diets are essential for supporting immune system. A good mix of nutrients which includes carbohydrates, protein, fat, fibre and fluids can help you attain a balance in nutrition, making your body stronger, one step at-a-time.
Miracle drink for Skin
Wash all the ingredients. Peel the beetroot and cut it into small pieces. Dice tomato and coriander finely. Soak chia seeds for 20 minutes. Blend all the ingredients and serve chilled. Tomato: 1 Beetroot: 1/4 Coriander: 2 stalks Chia seeds: 1 tsp Lemon juice: 1 tsp Salt and pepper according to taste
Roasted Almond Butter & Honey Oat Breakfast Bars
For Almond Butter Roast 1/2 cup of almonds for 3 minutes in a pan till they are golden brown, and then blend them in a high-speed mixer till a paste form. For Breakfast Bars Blend the dates together so that they form a ball. You may need to add a teaspoon of water in case your dates are too hard. Roast the oats and mixed nuts for 2 minutes till they are toasted. Let the breakfast bars cool down, so you can store them in the same bowl as the blended dates. Measure out 1/4 cup of almond butter and mix it in with honey, salt and the date/oat mixture. After mixing all the ingredients thoroughly. In a parchment paper-lined tin (8”X8”) take the mixture and press it down firmly on the parchment paper until it is even and flat. Cover with more parchment paper and let it become firm in the fridge for about 20 minutes. Once it's firm, remove from it the pan and cut them into bar-shaped pieces. Store in an airtight container for up to one week. Packed deseeded dates: 1 cup Gluten free rolled oats: 1 and 1/4 cups Almonds: 1/2 cup Honey: 1/4 cup Mixed nuts: 1/4 cup Pinch of salt