nutrition

Lunch & Dinner, Nutrition, Recipes

Spicy Egg & Vegetable Bhurji 

Warm-up oil in a pan over medium heat. Add jeera and once it splutters, put in the ginger garlic paste and fry. Then add tomatoes, onions and chillies and sauté till soft. Sprinkle in the chilli powder and turmeric. Fry until the spices smell cooked and fragrant. Add in your vegetables (Broccoli, capsicum and zucchini) and sauté for a minute till they are slightly cooked but still retain some crunch. Break your eggs into another bowl and beat until frothy. Lower the heat and then pour the eggs into the vegetable mixture and scramble them by slowly stirring them. When it is just cooked and still soft, remove from the heat. Garnish with coriander leaves and serve.

Aditi Mammen Gupta 1 min read March 31, 2020
 

Warm-up oil in a pan over medium heat. Add jeera and once it splutters, put in the ginger garlic paste…

Drinks & Dessert, Nutrition, Recipes

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

Aditi Mammen Gupta 1 min read March 31, 2020
 

For Almond Butter Roast 1/2 cup of almonds for 3 minutes in a pan till they are golden brown, and…

Breakfast & Snacks, Nutrition, Recipes

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.

Aditi Mammen Gupta 1 min read March 31, 2020
 

In a pressure cooker add oil and when the oil becomes a little hot, add dalia and sauté it till…

Condiments, Nutrition, Recipes

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!

Dr. Lakshmi K 1 min read March 31, 2020
 

Shake the coconut milk well. Then pour into a clean, sterilised, dry glass jar or bowl. Empty the probiotic capsules…

Expert advice, Nutrition

The Sense In Eating Seasonal 

Seasonal fruits and vegetables produced in local farms are fresh as the nutrients are retained due to less transport time. We all like to eat mangoes all-year-around and the best time to eat them is in the summer with a scoop of yoghurt or ice cream! Crops that are picked at the peak of their ripeness are full of flavour and taste. The joy of eating fresh produce can keep you high as you relish the freshness and flavour of the seasonal foods. Eating seasonal foods is a simple food philosophy, which should become a part of your health goals because of their innumerable health benefits! Seasonal Must-Haves To Add To Your Diet. Make a grocery checklist of the local fruits and veggies with the seasons. Buy from a local farmer; choose fresh and locally sourced vegetables and fruits. Add two different seasonal fruits a day to your snacks. Insane Nutrients You Can Get From Eating Seasonally. Melons in the summer are a must-have. They contain 92 per cent water, which prevents dehydration, balances electrolytes and keeps your skin on point. Oranges in winter can be comfort food. They are low in calories, provide satiety with its fibre and are rich in Vitamin C. Oranges are loaded with flavonoids that fight inflammations and infections in the winter. Skin becomes dry and rough in winter; eating oranges regularly can make your skin soft because of the collagen properties. Pumpkins in monsoon are a rich source of vitamin A and fibre. Eating them during monsoons provides satiety and vitamin C helps ward off colds and cough too. Secret Health Benefits Of Eating Seasonally. Seasonal must-haves support and encourage local farming, reduce the environmental damage caused due to non-seasonal foods which are transported, exposed to irradiation and hothouses. Freshly produced seasonal foods retain their pigments and anti-oxidants and provide essential nutrition. Seasonal foods are low in pesticides and other contaminants. They are fresh and easy to grow. Seasonal foods can be bought in reasonable quantity and stored for later use to prevent any contamination. Nature has provided us with seasonal foods with lots of benefits like winter has many comfort foods to keep us warm and vitamin C-rich foods prevent colds and infections. Same way, summer foods hydrate us and avoid heatstrokes Eating only seasonal foods may not be possible every time, still making sure to have them in your seasonal grocery checklist can be a boon to your health. Freezing seasonal foods is a good idea so you can use them at any time of the year. You can add them in soups, smoothies and even curries.

Dr. Lakshmi K 2 min read March 16, 2020
 

Seasonal fruits and vegetables produced in local farms are fresh as the nutrients are retained due to less transport time….

Expert advice, Nutrition

Make The Most Of Intermittent Fasting 

Make the Most of Intermittent Fasting For millennia, we have been fasting for many reasons. Some of these choices are either influenced by our religions or personal gains like losing weight. While fasting has always been around, it has now gained more momentum. Fasting has become more of a necessity and a way of life for millenials, because intermittent fasting fits the bill perfectly for losing weight. Let’s take the festivals or spiritual months we celebrate in India. Well, intermittent fasting is no different. During Shivratri, Ramzan, Karvachauth or Lent many of us fast, as a token of UR spiritual devotion or to give back in some form of way. What Is Intermittent Fasting? Intermittent fasting is basically an eating pattern/style which cycles between the period of fasting and eating. This has rapidly become a phenomenon globally among millennials, as they are always on-the-go. This style of fasting is less of a diet plan and more of a lifestyle choice for many. Following an intermittent diet can help you reap incredible health benefits, and lose weight simultaneously! Many research-based studies prove that it can help with weight loss, improve your metabolic health and help you live a wholesome life if you do it right. Intermittent Fasting & The Binge Eating Connect Yes, it is possible to overeat when you aren’t used to fasting for long hours or when UR unaware of how to do it correctly. This is another reason for you to consult our nutritionist. Peer pressure can also be one of the reasons why you or someone you know might want immediate results. But, it is extremely important to consult a nutritionist before changing UR diet. This type of fasting can be tough to adapt to if you have diabetes, thyroid or had an eating disorder in the past. Variations of Intermittent Fasting Circadian rhythm - This fast starts at sunset and lasts till morning. 16:8 - A 16 hour fast with an 8 hour feeding window. 18:6 - An 18 hour fast with a 6 hour feeding window. 20: 4 Intermittent - A 20 hour fast with a 4 hour feeding window. 36 hour fast - A single 36 hour fast, otherwise known as ‘Monk Fast’. Custom Fast - Create UR own fast up to 7 days long with the help of our nutritionists. Before starting any variation of intermittent fasting above, we suggest you consult our nutritionist to find out the most ideal diet plan for you. Pros Of Intermittent Fasting ● Helps with weight loss by improving UR metabolic rate ● Promotes cellular repair processes ● Increases longevity and slows down early ageing ● Enhances memory and brain function ● Makes UR body cells more resilient Restrictions for Intermittent Fasting Sometimes adapting to a new dietary pattern could be challenging for someone who eats every few hours (e.g., snacks in between meals), which is perfectly normal if you control UR food portions, smartly. Not eating for long hours or semi-starvation can make you vulnerable to health risks or cause you to overeat when you break-your-fast. Who Should Avoid Intermittent Fasting ● Individuals with diabetes and thyroid ● People with eating disorders such as; anorexia or bulimia nervosa ● Anyone who is on medications who requires food intake should avoid intermittent fasting as per their doctor's advice ● During active growth stage in adolescents ● Pregnant women and breastfeeding women ● Post-surgery patients ● Individuals with a Body Mass Index of less than 18.5%

Dr. Lakshmi K 3 min read February 14, 2020
 

Make the Most of Intermittent Fasting For millennia, we have been fasting for many reasons. Some of these choices are…

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