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Healthy recipes with local ingredients
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Get personalized and curated wellness content on URLife.co.in
Join the wellness movement!
Get personalized and curated wellness content on URLife.co.in
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Low carb lettuce wraps
Serves: 2 Approx cost: 100 Ease: 5 Cooking time: 15 Nutritive Value Energy: 117.5 Kcal Carbs: 20.8 g Protein: 6 g Fat:2.1 g Fibre:6 g Ingredients Lettuce: 3 - 4 thin layers Chickpeas: 1 can or half Tomatoes: 2 Cucumber: half Paprika as per taste Salt and pepper as per taste Garlic aioli as dressing Preparation Step 1: Wash all your ingredients. Cut cucumber and tomatoes into small cubes. Step 2: Now add the chickpeas in with the tomatoes, cucumber, add salt, pepper, paprika as per taste. Mix everything well. Step 3: Add the chickpeas on top of the lettuce and Wrap the chickpeas in the lettuce skins. Add garlic aioli on top or use it as a dip! Health Benefits Satiety & weight management: Chickpeas can keep you satiated for a longer period, which can help you avoid overeating and unnecessary weight gain. Prevents anemia: Without iron, the body can not provide oxygen to its cells, which can lead to iron deficiency anemia. Symptoms include weakness and fatigue. In severe cases, life threatening complications can arise. Improves UR heart health: Fibre, potassium, B vitamins, copper, magnesium and selenium in chickpeas all promote heart health. Fibre helps in reducing any heart disease risks and also lowers blood cholesterol levels. Keeps UR gut healthy: Cucumbers are filled with a lot of fiber, which is simply great for ur guts health. But, when you eat them in pickle form, they're really superstars in this category. Pickles are made of cucumbers plus the right mix of pickling spices, salt and vinegar. "The fermentation process makes them perfect fuel for your gut. The “good bacteria” in your gut is associated with a host of benefits like better immunity and functional bowels. Regulates insulin levels: Since cucumbers are rich in water, they expand in UR stomach and thus reduce cravings for sugary snacks, which is a great way to regulate insulin levels.
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.
Anapakaya Perugu Pachadi
Wash, peel and chop the bottle gourd into small pieces. Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Ease: 3 Approximate cost: INR 120 Serving size: 4 Cooking time: 20 minutes Nutritive value Energy: 110 Kcal Carbs: 9 g Protein: 4 g Fat: 5 g Fibre: 1 g Ingredients Chopped coriander leaves: ½ cup Green chilies: 2 Yogurt or hung curd: 1 cup Chopped anapakaya/bottle gourd: 1 cup For tadka Mustard seeds: 1/4 tsp Salt: 1 Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Preparation Step 1: Wash, peel and chop the bottle gourd into small pieces.Pressure cook the chopped bottle gourd for two whistles. After the pressure releases from the cooker, drain the excess water and allow it to cool. Step2: Heat oil in a pan, add the mustard seeds, urad dal and cumin seeds and let them splutter add the dry red chilli and curry leaves and fry it for a minute. Add the cooked bottle gourd to the seasoning/tadka. Step 3: For the coriander & green chili infused yogurt, grind coriander and green chili into a fine paste. Beat the yogurt with salt and turmeric. Add the coriander and green chili paste to the beaten yogurt. Top the yogurt with seasoned bottle gourd and serve. Did you know that drinking freshly squeezed bottle gourd juice mixed with some lime juice is one of the best natural remedies to treat urinary tract infections? Bottle gourd is rich in water and a great source of vitamin C, k and calcium. Here are four benefits of including bottle gourd in UR diet. Cools UR body. Since bottle gourd is rich in water it tends to have a cooling effect on your body and keeps your body hydrated especially during summers. It keeps your stomach cool and reduces body heat. Helps in weight loss. Bottle gourd contains less calories with no fat. It also contains essential vitamins and minerals like Vitamin C Vitamin B, Vitamin K, Vitamin A, Vitamin E, Iron, Folate, Potassium and Manganese. Bottle gourd juice is widely used for weight loss too! It is packed with fiber which keeps you satiated for a long time and also low in calories. Heart-healthy. It is said that drinking bottle gourd juice first thing in the morning can help lower your blood cholesterol levels. Cleanses UR gut. Bottle gourd juice can also help when you have an upset tummy. The rich water and fiber content in this fab veggie help in cleaning UR digestive track and allows easy bowel movement to happen. To treat diarrhoea, drink bottle gourd juice with a pinch of salt. This concoction also helps in maintaining and balancing the electrolytes in the body. Probiotic foods include yogurt, kefir, sauerkraut, tempeh and kimchi. Probiotics should not be confused with prebiotics, which are dietary fibers that help feed the good bacteria present in UR gut. Having the right gut bacteria is even linked to numerous health benefits, including weight loss, improved digestion, enhanced immune function, healthier skin and a reduced risk of many diseases
9 ways to eat like an athlete
Any individual who takes part in competitive sports or events that require physical strength, speed and endurance are known as athletes. The ideal daily intake of calories changes with age, metabolism and levels of physical activity. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. But for athletes, this number can increase by 500 to 1,000 more calories depending upon the sport they train for. As a competitive athlete, you need to eat the necessary number of calories for peak performance and to maintain the ideal fitness level for UR sport. Usually, an athlete should eat 5-6 meals per day. The calorie needs are directly proportional to the amount of lean muscle mass you have on UR body, so the stronger you are, the more calories you need to eat. Here are few tips that you can follow to refine UR food needs and fitness goals while training. Never neglect UR breakfast You might have heard it before, but it's worth repeating. Many athletes head out to run skipping their breakfast. Your blood sugar is already low when you wake up. Eating breakfast is essential and prepares you for the day. If you're not used to eating in the morning, start small with having a glass of apple/orange juice with zero sugar before your workouts/run until your stomach adopts. Eat a small toast along with juice once your stomach adapts to this routine, Start adding protein to the toast like peanut butter, egg white omelette in UR first meal before heading out for a run or workout session. Initially, it might slow down UR gastric emptying process, so you'll need more time after you eat and before heading for a run or to the gym. Fuel the body 24/7 Drinking water while you work out/training is excellent. If you continue UR training without hydrating UR body adequately, you are never going to perform at UR best. Athletes should be consuming 0.5 to 1 litre of water per kg of bodyweight every day. Stay consistent with water intake all through the day so that you can replace the lost electrolytes post training. But do not drink too much of sugar-loaded energy drinks while training as they may help you retain the electrolytes, but better to dilute these drinks with ½ to ⅔ of water before drinking them. Improve UR immunity To perform well is to stay healthy, this can be done when we add a good number of antioxidants and superfoods in our diet. Incorporate whole-grain carbs, lean proteins, and different fruits and veggies into your snacks and meals every day For example: Try Greek yoghurt, it is high in probiotics, you can top it with some walnuts, fruit or flax seeds for an extra antioxidant boost. Eating iron-rich foods: Experts say it's common for women to fall short of required iron in the body. When it comes to female athletes, they need to be a little more careful about the iron deficit in their body, as low iron deficiency could slow you down and increase your risk of injury in any sport. So be sure to include plenty of iron-packed products, such as oatmeal, fortified cereals, red meat, and spinach, into your athlete diet. Learn to prepare UR meal Being an athlete, you must travel all over the world to compete, so it is tough to maintain a routine. You must do a lot of planning to stay in shape. Plan UR weekly diet plan on Sunday, so you spend UR valuable time on other important things. Stack up some healthy snacks and meals fit for UR diet, which you can stick to throughout the week. And keep an individual-sized blender so that you can prepare high-protein recovery drinks whenever you want. Do not restrict UR calories Many athletes, specifically female athletes, have false assumptions that cutting their calorie intake would help them to stay lean, but contrary to that, restricting your calorie intake causes reduced carbohydrates stored in your body. Carbohydrates act as a fuel for training and performing; fewer carbohydrates storage can then lead to muscle breakdown as your body starts taking protein from your muscle as its alternate fuel, where you end up losing your muscle. The less amount of lean muscle mass you carry on your body, the weaker you would become. Eating Carbs Before UR game day You need to maintain your nutrition every day, and then the night before your game or event day is a good time to top up your fuel stores. Hitting the body with a massive amount of carbs night before the competition doesn't do any good to you as you can't use all the carbs you load, so to stay safe simply replace one protein or veggie portion of UR plate with another carb-rich food. Keep drinking water all through UR event Drink during your race/event/game to finish better than you started. Based on UR event, you should be taking in about 30 to 60g of carbs per hour to replenish your glycogen stores and continuously consume fluids. If you don't hydrate your body along with those calories, it will lead to stomach upset, where you end up performing poorly. Eat to recover What you eat after a workout/game/endurance activity is equally important as what you eat before your event/game/activity. you should consume something made with a mix of protein and carbs, like a glass of protein shake made with almond milk. There would be muscle fibres tear during your activity, so having a protein and carb-rich food immediately within 30-60 mins post your event/training/game will help recover faster and reduce body soreness. For example, to have a reliable, post-event recovery, within five minutes of finishing, have an electrolyte drink. Within 30mins of finishing, take a protein shake 20g of a high-quality protein blend and at least 60g of carbs. And within 60mins have a hearty sandwich with protein and carbs with fresh veg salad.
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!!!!
Cantonese Poached Chicken and Rice Bowl
Sear the chicken skin side down in a deep saucepan, remove any excess oil from the pan that leaches out and add the water and everything else. Bring to a boil then reduce to a simmer. Cook for about 30-45 mins until the chicken starts falling off the bone. Ease: 5 Approximate cost: INR 400 Serving size: 4 Cooking time: 50 minutes Nutritive value Energy: 264.9Kcal Carbs: 23.7g Protein: 24.2g Fat: 9.6g Fibre: 1.8g Ingredients Organic/country chicken with bone: 500gms Water: 1 litre Ginger, sliced thick: 1 inch piece Spring Onions: 2 stalks Crushed garlic: 3 cloves Soy Sauce: 1 tbsp Fresh or dried Shiitake or oyster mushrooms: 10 pieces Pak Choy: 4-6 stalks (sliced lengthways) Cooked rice: 1.5 cups For the sauce Finely chopped spring onion: 1 stalk Finely chopped green chilli: 1 Handful chopped coriander leaves Cooking liquor: 1 ladle A few drops of sesame oil Salt or soy sauce as per taste Preparation Step 1: Sear the chicken skin side down in a deep saucepan, remove any excess oil from the pan that leaches out and add the water and everything else. Bring to a boil then reduce to a simmer. Cook for about 30-45 mins, covered until the chicken starts falling off the bone. Step 2: Remove the chicken, discard the skin and quickly shred the meat using 2 forks while hot. Discard the ginger, garlic and spring onion, or reserve for future use in stock. Set aside the mushrooms. Step 3: Poach the pak choy for 2 minutes until cooked but still bright green. Set aside. Season the stock with a dash of Soy Sauce- this will be naturally salty due to the chicken bones so add sparingly. Step 4: Assemble the bowls: rice, shredded chicken, mushrooms, pak choy and 2 ladlefuls of the cooking liquor. Note: Refrigerate any leftover stock to use as an Asian stock for soup you can store this upto a week.
All time favorites
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.
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.
Homemade Banana Ice Cream
Put two bananas, four tablespoons of yoghurt, two teaspoons of almond butter, 2 unseeded dates and one teaspoon of vanilla extract in the blender. Make sure you don’t blend the ingredients too much. Add the yoghurt in the cup you stored the yoghurt in. You can either freeze it or just have it as it is.
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.
Cauliflower Crust Pizza
Healthy Gluten-Free Pizza Ease: 5 Approximate cost: INR175 Serving size: 6 Cooking time: 40 minutes Nutritive value Energy: 175.5Kcal Carbs: 4.1g Protein: 15.4g Fat: 11.4 g Fibre: 3.3 g Ingredients Grated cauliflower - 2 bowls Mozzarella cheese - 2 bowls Parmesan cheese - 1 bowl Cherry tomatoes - 5 - 6 Whole egg - 1 Garlic cloves - 4 Basil leaves - 4- 5 Tomato sauce as required Chilli flakes as required Salt as per taste Preparation Step 1: Grate the cauliflower finely and add one whole egg to the grated cauliflower and mix well. Step 2: Bake the cauliflower mixed with egg for 8 minutes. After baking the cauliflower, use a spoon or a butter knife to flatten out the cauliflower pizza base evenly in the baking tray. Bake the base for 15 minutes. Step 3: Sprinkle a little salt and chilli flakes on the cauliflower pizza base. Layer on homemade tomato sauce evenly on top of the pizza base. Step 4: Crush the garlic cloves and add them on top of the tomato sauce, add one cup parmesan cheese and cherry tomatoes. Bake the pizza for 8 minutes, cut basil leaves into thin strips and garnish it on the pizza and serve.
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