Red Cabbage Falafel Pockets
In a bowl mix the grated carrots, cabbage and the chopped onion. Add the brown rice vinegar to it along with a bit of salt and set aside to pickle. Serves: 4 Cooking time: 40 mins Ingredients Whole red cabbage: 1 (if this is not available can use green cabbage or pita bread) * Clean it well and peel the leaves with hand to get big size pockets (chop of the parts which are very hard) Grated carrot: 1 Grated green cabbage: 150gm Thinly sliced onion: 1 Hummus: ½ cup Hung curd: ½ cup Zatar spice for seasoning Brown rice vinegar: 1 tbsp For the falafels: (spinach & chickpeas) Spinach (cleaned & stems removed): 2 cups Chickpeas cooked & cooled (can use green mung also): 1 ½ cup Large garlic cloves roughly chopped: 2-3 Tahini paste (you can add more or less as per your liking): 1-2 tbsp Lemon juice (approx. 3 limes): 4 tbsp Cumin powder: 1 tsp Green chilies roughly chopped: 1 Sea salt: 1 tsp Oat flour (this is optional can skip): ¼- ½ cup Olive or avocado oil: 1tbsp Preparation: In a bowl mix the grated carrots, cabbage and the chopped onion. Add the brown rice vinegar to it along with a bit of salt and set aside to pickle. For the falafels- in a blender mix together the spinach, chickpeas, garlic, green chili, tahini, lemon juice, and cumin powder. Blend it together to make a mixture (do not make a puree) Once it's mixed in well, remove in a bowl and add the oat flour and salt to it. Check seasoning and add more lemon and salt as per taste. Once done, make medium size falafel balls with the mixture. In the meantime heat the oil on a skillet. Place the falafels on the skillet and cook till they are brown on each side. Assembly: Take a cabbage leaf/ pocket, add some hummus and hung curd to the base, add the pickled carrots, cabbage and onion mixture on top. Place 2 falafels in each cabbage pocket. Add some more hummus and curd dip on the top and season with zatar spice. Make the rest of the pockets the same way and place them on a platter ready to serve. Enjoy!!! This is a complete meal giving you the right amount of protein and vegetables. The oats added help in binding of the falafels and also increase the fiber content of the meal. For those of you who don’t like red cabbage you can use pita pockets instead of red cabbage or even green cabbage. To make it a more filling meal - combine it with a bowl of soup or sauté mushrooms.
In a bowl mix the grated carrots, cabbage and the chopped onion. Add the brown rice vinegar to it along…
Kapha-Reducing Energy Balls – Snacks For Kapha Dosha
Soak the dates in a bowl of warm water. Use a grater at its finest setting to zest half the lemon. Ease: 5 Approximate cost: INR 200 Serving size: 30 Cooking time: 20 minutes Nutritive Value Calories: 57 Carbs: 9.9 Protein: 1.4 Fats: 1 .3 Fibre: 0.4 Ingredients Oats: 3/1/2cups Honey: ¼ cup Soft dates: 8-10 Grounded ginger: 2 tsp. Cinnamon: 1 tsp. Zest of lemon: ½ a lemon Coconut oil (melted): 1 tbsp. (Makes roughly 30 balls) Preparation Step 1: Soak the dates in a bowl of warm water. Use a grater at its finest setting to zest half the lemon. Step 2: Place the oats, ginger, cinnamon and lemon zest in a food processor and whizz until the oats are slightly round and the other ingredients are mixed thoroughly. Step 3: Add the dates, coconut oil and honey and whizz again until everything is combined well. Step 4: Roll into balls and store in the fridge for about half an hour to fully set. Enjoy! Health benefits Avenanthramides (AVA) are only found in oats. This type of antioxidant is responsible for lowering blood pressure and increasing better blood flow. Honey is a well-known quick home remedy for a sore throat. The golden liquid is anti-fungal and anti-bacterial in nature. Ancient Egyptians used honey as a staple beauty product to rejuvenate the body inside out. Honey is also abundant in phytonutrients that helps to boost immunity. Dates are rich in potassium concentration and low in sodium concentration. This makes it an ideal food that decreases neurological issues like Alzheimer's and boosts neurological health. Also, the high level of vitamin C and D improves your skin by supplying it all the nutrients required. Ginger is used as a traditional remedy for nausea, pain and inflammation. It treats muscle pain and indigestion effectively. This root spice also safeguards the DNA that causes fetal deformity. Antioxidants are immune boosters. So keep this in mind the next time you plan to throw away the peels of any citrus fruit. Lemon zest contains essential nutrients like magnesium, calcium, potassium and vitamin C. All these work towards reducing damage to cells and improve the health of UR skin and hair. Cinnamon has been used as a natural preservative since ages. It contains compounds like cinnamaldehyde and eugenol that decrease bacterial growth in food and cosmetics. This spice also adds an exotic flavour to foods.
Soak the dates in a bowl of warm water. Use a grater at its finest setting to zest half the…
Oats Kurmura | Snack for Vata Dosha
In a pan add oats kurmura and roast until its crispy. Keep the kurmura aside in a medium-sized bowl. Ease: 3 Approximate cost: INR 80 Serving size: 3 Cooking time: 10 minutes Nutritive value Calories : 217 Kcal Carbs : 30g Protein : 7g Fats : 7.6g Fiber : 3g Ingredients Oats: 2 tbsp Roasted chana dal: tbsp Kurmura (puffed rice): 1/4 cup Peanuts: 1 tsp Mustard seeds: ¼ tsp Turmeric Powder: ½ tsp Salt as per taste A pinch of black pepper Green chilli: 1 sliced (optional) Curry leaves: - 2 -3 Oil: ½ tsp Preparation Step 1: In a pan add oats kurmura and roast until its crispy. Keep the kurmura aside in a medium-sized bowl. In the same pan, roast oats until they are crisp or turn slightly golden brown in color. Ste2: Now add oil in the pan, when it's hot add mustard seeds and let them crackle. Step 3: Add green chili,curry leaves, add turmeric powder, turn off the heat and mix it to the roasted oats, peanuts and kurmura. Add salt, black pepper and mix everything properly. Step 4: Allow the mixture to cool down completely. Pair it with a cup of hibiscus tea or coriander and mint juice. Note: Don’t forget to store the kurmura mixture in an airtight container to preserve the flavour and longer shelf life. Benefits Of The Ingredients Oats (Avena sativa) are a cereal commonly eaten in the form of oatmeal, rolled oats, even in bars or biscuits globally. Whether it’s with a little spice or had as it is in warm almond milk, it’s simply delicious and has a range of potential health benefits. Over a few decades, oats have also become a very popular health food, which aren’t just meant for humans but for UR pets too! Oats are also very rich in dietary fiber (containing more than many other grains) and also possess healthy cholesterol-lowering properties too! Studies reveal that oats have beneficial health effects against gastrointestinal problems as well. Whole grain oats contain a considerable amount of valuable nutrients like; proteins, starch, unsaturated fatty acids and dietary fibre as soluble and insoluble fractions. Oat also contains micronutrients such as vitamin E, folates, zinc, iron, selenium, copper, manganese, carotenoids, betaine, choline, sulphur containing amino acids, phytic acid, lignins, lignane and alkyl resorcinols Recently it has also been revealed that peanuts are an excellent source of compounds like resveratrol, phenolic acids, flavonoids and phytosterols that block the absorption of cholesterol from diet. It is also a good source of Coenzyme Q10 and contains all the 20 amino acids with the highest amount of arginine. These bioactive compounds have been recognized for having disease preventive properties and promote longevity. Heart Health The myriad of heart-healthy nutrients in peanuts such as magnesium, copper, niacin, oleic acid and antioxidant resveratrol help in maintaining heart health, lowering cholesterol and by reducing the risk of heart disease. In addition, the antioxidant resveratrol in peanuts prevents stroke by increasing the production of nitric oxide. Prevents GallStone Formation Peanuts are a good choice of nuts to lower the risk of gallstones in both men and women. Researched studies have proven that the lipid-lowering effects in peanuts are beneficial in preventing the gallstones. Healthy Skin The goodness of vitamin E and other essential minerals found in peanuts helps in maintaining the integrity of the cell membrane of UR skin by evading free radical damage. The anti-inflammatory properties help in treating skin conditions like eczema and psoriasis. Regular intake of peanuts makes UR skin glow naturally and combats any bacteria that can cause acne flare ups. Lowers Cancer Risk The host of plant compounds in peanuts such as P-Coumaric acid and resveratrol have the potential to lower the risk of cancer by reducing the formation of cancerogenic nitrous amines. Studies in particular have shown that regular intake of peanuts lowers the risk of stomach and colon cancer. Mustard seeds are rich in a nutrient referred to as selenium, known for its high anti-inflammatory effects. The high source of magnesium in mustard seeds helps reduce the severity of asthma attacks and a few symptoms of rheumatoid arthritis and also helps in lowering blood pressure. Mustard seeds are also extremely rich in carotenoids, isorhamnetin, and kaempferol. Research also suggests that these flavonoid antioxidants that help in protecting from chronic health concerns conditions like type 2 diabetes, heart disease and a few types of cancer. Turmeric has been used in India for thousands of years as a spice and medicinal herb. The curcumin present in turmeric has proven to have strong anti-inflammatory properties that can block the unnecessary actions of inflammatory molecules in the body. Studies have also shown positive effects of curcumin on people who have health conditions like; rheumatoid arthritis and inflammatory bowel disease to name a few.
In a pan add oats kurmura and roast until its crispy. Keep the kurmura aside in a medium-sized bowl. Ease:…
Know What UR Gut Says About UR Skin Health
During this pandemic we know that the virus not just affects the lungs, but it can also compromise other organs by it’s blood clotting mechanism. This can compromise blood supply to UR organs and cause a series of health concerns. Therefore, compromising the blood supply to UR organs which can also affect UR skin’s health. It’s no surprise that our skin health indicates our overall health and that’s quite evident. Afterall you are what you eat, and UR skin shows it all. Just like when you feel sick and you start to notice your skin looks a bit pale and dull. Did you know a good amount of healthy bacteria on the amount of healthy bacteria that are present in the gut, our skin might be healthy or riddled with various issues. In the hope of nipping the COVID symptoms at the bud, even if we are sneezing twice back to back, we are loading up on antibiotics, anti-fungal or anti-mite medication to suppress the symptoms without even thinking. This unnecessary dosage of antibiotics end up killing or weakening healthy gut bacteria. This is exactly how our gut can also influence our overall skin health. What You Can Do Eat wholesome meals: By eating nutritious meals, you feed the skin of the essential nutrients it requires to stay healthy and glowing. Stick to prebiotics, dahi and a detox diet could be UR mantra to great skin and hair. Maintain a regular sleep cycle: Keeping UR sleep cycle in check will help UR body repair any skin cell damage and reduce puffiness, paleness and give UR skin the glow you always wanted. Being insync with UR circadian rhythm helps UR body release essential hormones on time. It is also said that sleeping early can also help with nutrient absorption which is key to overall health. Keeping stress levels in check: COVID-19 has been challenging and stressful to all of us globally. Watching the news, reading messages and following the current event unfolding can really take a toll on UR mental and physical health. Stress can cause a series of concerns starting from skin concerns to anxiety. It is best to always take things in stride to stay strong mentally, physically and emotionally, when we have our mind, body and nutrition in check nothing can affect our health. Hydrate yourself: Hydrating yourself clears your skin by flushing out toxins from the body. Drinking water improves oxygen in the blood, improves blood flow and helps UR skin glow. Don't self medicate: Consult a certified medical professional for a check-up first before buying any medicines. Try to talk to UR dermatologist before you change anything in UR skin regime. The good bacteria The microbes present on our skin aid in good health and can also cause harm when we fail to look after our skin. Hence, skin hygiene is often recommended by dermatologists. Now how is it related to UR gut you may ask? Studies have shown that bioactive chemicals like SCFAs (Short-chain fatty acids), hormones or neurotransmitters released by the gut reach the skin receptors and alter the skin. Every nutrient released by the intestine has a high chance of affecting UR skin health. This is one of the reasons that eating probiotics like curd or kimchi gives you glowing skin as they are perfect for your gut health. In medical research terms, this relationship is known as the skin-gut axis. Skin-Gut Axis is the relationship between living intestinal bacteria (the gut microbiota) and their possible role in skin disease pathogenesis. Small studies have indicated structural improvements in the gut microbiota in patients with other dermatological conditions. Interestingly, studies have also suggested that probiotics could play a role in Atopic Dermatitis treatment. However, the idea of the "skin-gut axis" is a newly emerging and significant avenue, which still lacks much evidence. Benefits of skin microbiome/ skin flora Reduces inflammation: Skin inflammations can cause a lot of skin concerns like; rashes, red skin, pimples, blisters, acne and more. Our skin flora helps regulate our skin’s Ph levels and fight off any skin inflammation. Controls acne breakout: Acne breakout is a problem as old as time. If we maintain skin hygiene, the skin microbiome helps control acne breakout easily by reducing inflammation and fighting off environmental factors causing acne. Protects us from external allergens: Skin microbiomes act as a barrier to some allergens and environmental toxins that are present almost everywhere. If you want to keep UR skin healthy it is essential to be mindful of UR gut health as well! Making progressive changes can help enhance not just UR skin but UR health as well.
During this pandemic we know that the virus not just affects the lungs, but it can also compromise other organs…
Life changing facts on emotional eating
When times get tough, our food patterns turn to eating emotionally. Some may just starve while others may binge. Did you know that there’s a connection between emotional eating and our food cravings? Know which hormones trigger UR food cravings Cortisol, also known as the primary stress hormone, causes our emotions to fluctuate. This stress hormone regulates how our bodies utilise proteins, fats and carbohydrates. If you’re stressed or anxious, UR cortisol starts to kick-in causing you to have sugary, fatty and salty food cravings. Dopamine is a neurotransmitter associated with learning about rewards. It usually kicks into gear at the promise when something positive is about to take place such as; eating your favourite food, indulging in an activity of your liking or more. The ‘comfort food’ we turn to sends a dopamine surge, making us want the high all over again. Serotonin is the happy chemical, which drops down when U R disturbed or depressed. Serotonin can't be found in food. High-tryptophan foods like; cheese, chicken, turkey, eggs, tofu, etc can boost your serotonin levels. Eating carbs can also boost your serotonin levels, which uplifts your mood instantaneously. For example, eating UR favourite chocolate or sugary treat can give you a serotonin rush. Emotional memories & food Feeling uneasy or unhappy and being unaware of how to deal with our emotions can result in overeating. Cake, ice cream, sugary treats and other irresistible junk food come first to the mind. Junk foods are associated with happiness as we have emotional memories around them. Comfort food & positive memories Comfort foods are linked to UR favourite memories – Dadi ki dal, Ghar ka khana etc. Happy, comforting memories are rekindled through food. Slurping a bowl of Maggi or hot rice with ghee, dal and pickle can be mood elevators if attached to positive memories. When you feel rejected or anxious, eating any of these foods can instantly comfort you and bring back happy memories. Be mindful when UR hungry, ask yourself whether you are hungry for food, or if you need something else. Save How to control emotional eating Emotional eating is acceptable when it is done in moderation. But, when this becomes a habit, it can be a sign of concern. It all comes down to how we separate our emotions from eating. Remember that the purpose of food is to nourish. Food ideally should be treated as medicine. Be mindful when UR hungry, ask yourself whether you are hungry for food, or if you need something else. Do not confuse thirst for hunger. Jotting down what you eat or taping notes on your fridge can help you recognise you’re eating patterns. Healthy recipes with local ingredients Get personalized and curated wellness content on URLife.co.in Email address By clicking you agree to T&c and privacy policy A study conducted in 2018 by NCBI on Emotional eating and weight regulation: a qualitative study of compensatory behaviors and concerns suggests Emotional eating, or overeating in response to negative emotions, is a behavior endorsed by both normal weight and people with overweight/obesity. For some individuals, emotional eating contributes to weight gain and difficulties losing weight. However, there are also many who engage in emotional eating who maintain a normal weight. Little is known about the mechanisms by which these individuals are able to regulate their weight. Ask yourself Am I hungry or thirsty? Yes or no? What do I want to eat? What am I feeling? Is it worth it? If I eat what I want, what do I need to do in order to strike a balance? Find a safer alternative to food when you need instant emotional support. Easier said than done, but it’s worth exploring. Try walking, gardening, cleaning UR home or indulge in healthy cooking. When we eat, the goal should be to enjoy the experience. No guilt after! Don’t be hard on yourself just be mindful.
When times get tough, our food patterns turn to eating emotionally. Some may just starve while others may binge. Did…
Oats & Carrot Idli
Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked. Strain the cauliflower and transfer the cauliflower into a bowl. Let the cauliflower cool for a few minutes. For the tadka, heat 1 tbsp of ghee in a pan. Add mustard seeds, cumin seeds, two dry red chillies and curry leaves and fry until they turn golden brown and set aside. Add a cup of yoghurt to the cauliflower mixture. Mix well, add salt as per taste and pour the tadka over the cauliflower rice. Your cauliflower rice is now ready to serve!
Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the…