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:…
Classic Caprese Salad With Balsamic Glaze
Serves: 2 Approx cost: 75 Ease: 4 Cooking time: 15 Nutritive Value Energy: 99.5 Kcal Carbs: 19.3g Protein: 7.4g Fat: 5.2g Fibre: 1.8g Ingredients Tomatoes: 3 Mozzarella: 1/4-inch thick slices or small cubes Basil leaves: 20 - 30 Extra-virgin olive oil, for drizzling Balsamic vinegar for drizzling ( optional) Salt & pepper as per taste Preparation Step 1: Wash the basil leaves and tomatoes. Cut the tomatoes into thin slices. Layer alternate slices of tomatoes and mozzarella, adding a basil leaf between each, on a large, shallow platter or a salad bowl. Step 2: Drizzle the salad with extra-virgin olive oil and season with salt and pepper, to taste. Step 3: Add the garlic aioli on the side or on top of the salad for a little flavour. Health Benefits Boosts immunity: The vitamin B and riboflavin in mozzarella cheese helps in preventing migraine headaches, fights anaemia and strengthens your nails. Not only for its taste, but mozzarella cheese should be included in your diet as it has antioxidant properties that aid in cell damage and is useful in boosting immunity. Excellent anti-inflammatory: Inflammation has become a widespread issue seen today even in young millenials. Consuming foods to cool inflammation is essential for UR optimal health. The essential oils present in the basil leaf help in beating inflammation. Antibacterial properties: If UR looking to boost UR immunity the natural way or ward off any pre-existing infections, then basil can do the trick! Basil extract has shown to help in inhibiting bacteria that don’t respond to antibiotics. Helps manage UR stress levels: Adaptogenic herbs like basil can help UR body deal with unwanted stress and can also help in balancing stress loads! Studies have also shown that basil might also have the ability to help UR body manage stress more efficiently, which can also lower your stress levels.
Serves: 2 Approx cost: 75 Ease: 4 Cooking time: 15 Nutritive Value Energy: 99.5 Kcal Carbs: 19.3g Protein: 7.4g Fat:…
Coconut Energy Bites – Snack For Pitta
Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with the nuts. Step 2: Add the raw carob powder (if UR using it ), maple syrup, almond butter, vanilla, and salt. Process until the mixture is thick and smooth. Step 3: Add the almonds, and pulse a few times until well combined; you want them to remain in crunchy chunks. Mold the mixture into golf sized-balls. Roll the balls in shredded coconut. Keep the coconut energy bites in the fridge until they become firm. You can store these bits in an airtight container for longer shelf life. The combination of coconut and dry fruits is not new. They are rooted in Indian cuisine and is used as a staple in many states as they contain fibre, healthy fats, plenty of minerals and vitamins. But, fruits have its own set of healthy nutrition that they bring to the table. Here are a few benefits you acquire from eating this snack. Coconuts are especially rich in manganese, which is an essential mineral for bone health and the protein, carbohydrates and cholesterol metabolism in our body. Aids with anaemia Coconuts are rich in iron and copper minerals that generate healthy red blood cells in the body which help in reducing the risk of developing anaemia. Curbs cravings Walnuts are high in calories, but promote satiety. Even after feeling satiated, we tend to give in to cravings on the site of crispy french fries or an irresistible cheesecake. Walnuts improve our brain function that helps curb these cravings. Vitamin E in walnuts and almonds play a significant role in manufacturing prostaglandins, hormone-like compounds that control several processes in the body like blood flow, inflammation and blood clots. Heart health Apart from reducing LDL cholesterol, almonds help reduce oxidation of this cholesterol. Studies suggest that oxidation of LDL cholesterol is the starting point of many heart diseases. This effect is enhanced when combined with antioxidant vitamin E. Ease: 4 Approximate cost: INR 400 Serving size: Cooking time: 15 minutes Nutritive value Calories : 220Kcal Carbs : 12g Protein : 5g Fats : 19.2g Fiber : o.13g Ingredients Walnuts: ½ cup Whole almonds: ½ cup Almond butter: ½ cup Pitted dates: 4 Maple syrup: ¼ cup Vanilla extract: ½ tsp Salt: ¼ tsp Shredded unsweetened coconut: 2 cups Raw carob powder (optional): ¼ cup
Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with…
Bliss Balls: The Follicular Phase (1-14 Days Of Menstrual Cycle)
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and grind them into a fine powder. Step 2: In a mixing bowl, add the seeds powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls like laddoos. Eat this delicious treat as suggested (one per day). Health Benefits Flaxseeds Rich in Fats Omega-3. It regulates blood pressure, reduces triglycerides, slows plaque formation in the arteries. Reduce the risk of stroke and help people dealing with cardiovascular issues. High in lignans, a plant compound filled with antioxidants and estrogen properties that help reduce cancer risk and help improve UR health. Flaxseeds provide a great source of plant protein. They enhance immune function, lower cholesterol and have antifungal properties. Pumpkin seeds Diets rich in pumpkin seeds are related to a lower incidence of stomach, breast, back, prostate and colon cancers. Research suggests consuming them in postmenopausal women was correlated with lower breast cancer incidence. Some research indicates that lignans in pumpkin seeds can play a vital role in the prevention and treatment of breast cancer. Pumpkin seeds are an excellent source of dietary fibre. A diet high in fibre can promote healthy digestion. A decreased incidence of heart failure, type 2 diabetes, and obesity is correlated with high-fibre foods. Chia seeds are unprocessed whole-grain foods. These tiny looking black and white seeds are concentrated sources of energy that can be directly absorbed by the body. Due to its unique flavour, there are multiple ways by which these seeds can be included in your diet. • These tiny seeds are abundant sources of multiple nutrients ranging from fibre, protein, calcium, magnesium, manganese, etc. • Chia seeds contain high fibre content that provides satiety. It helps to lower caloric intake. It also aids in improving the digestive system by promoting gut health. • Studies show that chia seeds may be beneficial in lowering high blood pressure as well. Thereby, they indirectly reduce heart disease risk. • Regular consumption of chia seeds might also help improve UR bone health. The nutrients like calcium, phosphorus, magnesium and protein in them take care of bone health. • Chia seeds are proven to regulate blood sugar levels by improving insulin sensitivity. Any abrupt spikes in sugars can be avoided, and sugar levels can be stabilised. • Due to their ability to absorb liquids, chia seeds are used as a thickening agent and can thus be used as a vegetarian substitute for eggs in baked foods. Sound Sleep The high magnesium content in all the seeds helps in regulating healthy sleep. Magnesium helps release of gamma-Aminobutyric acid(GABA). GABA relaxes our nervous system which helps in inducing sleep. Packed with protein Flax seeds provide us with proteins like amino acids arginine, glutamic acid and aspartic acid. These compounds have shown significant results in lowering cholesterol levels, not letting cholesterol nest in the blood vessels, cardiac health, cancer prevention and suppresses tumour growths, just to name a few. Controls Blood Sugar Levels The amount of fibre present in the seeds slows the digestion process. This helps in reducing a sudden spike in blood sugar levels, which means it is safe for diabetics to consume. For Follicular Phase: (First 13–14 days of the menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive value Calories: 145 Carbs: 5.3 Protein: 5.7 Fats: 11.6 Fibre: 4 Ingredients Flax seeds: 1 cup Pumpkin seed: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method Step 1:
In a pan, slowly roast the seeds until they release their natural oils. Wait for them to cool down and…
Bliss Ladoos: The Luteal Stage (15-28 Days Of Menstrual Cycle)
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds to cool down before you grind them into a fine powder. Step 2: In a mixing bowl, add the seed powder and the rest of the ingredients. Step 3: Mix everything well and roll the mixture into 14-15 equally-sized balls just like ladoos. You can store them in an airtight container and eat one treat everyday as suggested. Aids in cramps and spasms The magnesium present in the sunflower seeds and sesame helps relax the blood vessels. The calcium in the body bonds with other compounds and results in blood vessel contractions. The usual muscle spasms and cramps are a signal to you that your magnesium levels in your body are low. Building blocks of UR body Sesame seeds are rich in vitamin B. The various versions of this vitamin helps in body metabolism, digestion, increase blood level, and more. If this vitamin is absent from the body, we are susceptible to health issues like anaemia, muscle weakness, muscle coordination, mouth ulcers and poor absorption of nutrients. Chia seeds help increase satiety and result in decreased calorie intake. This might be indirectly beneficial for weight loss. When chia seeds are coupled with healthy dietary and lifestyle changes, chia seeds can definitely help those wanting to watch their waist by regulating their meals and helping them stay satiated for a longer period. Did you know that sunflower seeds are technically a fruit of the sunflower plant? Sunflower seeds have an exceptionally high concentration of vitamin E and selenium. These compounds protect the cells of your body from free radical damage and protect you from several chronic diseases. Vitamin B1 (thiamine extract) and electrolytes in sunflower seeds can provide vast quantities of energy in the body to keep it agile and active.The magnesium content in the seeds help push toxins out of our body and detox naturally. Sesame seeds Contain high methionine and cysteine compounds that help with muscle and tissue growth in the body. Compounds like lignans, vitamin E and other antioxidants in sesame seeds can prevent plaque build-up in the arteries and protect you from fluctuating blood pressure. For Luteal Phase: (Second half of menstrual cycle) Ease: 5 Cooking time: 15 Approx cost: 200 Nutritive Value Calories: 159.4 Carbs: 5.3 Protein: 5.8 Fats: 13.2 Fibre: 3.8 Ingredients Sunflower seeds: 1 cup Sesame seeds: 1 cup Organic almond butter or peanut butter: 1/2 cup Chia seeds: 2 tbsp Date syrup: 2 tbsp Dairy-free milk: 1/4 cup Method: Step 1:
In a pan, slow roast/cook the seeds only until they start to release their natural oils. Wait for the seeds…
Chana Dal Sundel
To cook the chana dal, wash the chana dal three times and add one and half cups of water and let it look in the pressure cooker for 3-4 whistles. Ease: 4 Approximate cost: 50 Serves: 1 Cooking time: 20 Nutritive value Energy: 229Kcal Carbs: 35g Protein: 8.5g Fat: 2.8g Fibre: 5.7g Ingredients Cooked chana dal: 1 cup Sesame oil: 1 cup Green chilli: 1 cup Grated coconut: 1 tbsp Curry leaves as per taste Salt as per taste Corn: 2-3 tbsp Step 1: To cook the chana dal, wash the chana dal three times and add one and half cups of water and let it look in the pressure cooker for 3-4 whistles. Let the chana dal rest in the pressure cooker till the pressure is completely released. Heat 2 tablespoons of oil, add mustard seeds, jheera, curry leaves, chopped chilies, cooked and mashed dal and turmeric and sauté for a few minutes. Set 2: Add a bit of water and salt and mix well now add the boiled corn mix grated coconut, ghee and mix well until the corn is soft. Step 3: UR sundel is now ready to be served garnish with coriander and serve hot. Keeps UR heart healthy Chana dal is rich in antioxidants which help reduce any damage done by free radicals to our blood vessels and lowers inflammation. It is also a great source of folic acid, which helps lower homocysteine levels which reduces the risks of any blood clots and hardening of arteries too. Boosts insulin response Chana dal being rich in magnesium is known to improve insulin response by lowering insulin resistance. It’s also high in protein and therefore can be used in diabetic diet. Lowers blood pressure Chana dal is high in potassium and low in sodium which makes it essential for regulating UR blood pressure levels. It can also maintain/balance electrolytes in UR body, which help in preventing the narrowing of blood vessels and helps regulate blood more freely. Eating natural sources of potassium like pulses, fresh fruits and vegetables can help you reap the most health benefits. Excellent source of protein for vegans and vegetarians The level of protein in Chana Dal makes it an excellent source of the macronutrient amongst vegetarians and vegans. Helps manage weight when eaten in the right portions Serving of 30gms of chana dal provides approximately 100 calories of energy in combination with a number of vitamins and minerals and is extremely effective for weight management. Another star ingredient in this dish is corn. Here are a few benefits it has up its sleeve. Great protein source Corn is a rich source of protein favoured by vegans and vegetarians. You can either have corn as a meal in fresh corn soup or as boiled corn for UR evening snack. Rich in antioxidants Antioxidants combat harmful free radicals in the body. Work indicates that free radicals may play a role in ageing and a variety of chronic diseases. Many fruits and vegetables are also rich in carotenoids including dark leafy greens, carrots, and sweet potatoes. Good dietary fibre Corn contains dietary fiber, similar to other plants, legumes, and vegetables. Nevertheless, the amount of fiber found in corn when compared to other sources is much lower. this. Fiber can also help with digestion and lower any chances of constipation. Research also suggests that healthy fiber intake done moderately can also result in living a much more wholesome life. A major study in 2011 found a link between dietary intake of fiber and a lower overall risk of premature death , especially from cardiovascular, infectious and respiratory diseases.
To cook the chana dal, wash the chana dal three times and add one and half cups of water and…
Homemade Vegan Dog Treats
Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Vegan Dog Treats Ease: 4 Approximate cost: INR 125 Serving size: 8 Cooking time: 50 minutes Nutritive value Energy: 86.3 Kcal Carbs: 11.6g Protein: 3g Fat: 3.2g Fibre: 1.2g Ingredients Oat or rice flour: 1 cup Ripe mashed bananas: 2 Peanut butter smooth (unsweetened): ¼ cup Preparation Step1: Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour, adding half at a time. Mix until all the ingredients are evenly combined, then add the remaining flour. Fold everything together until the ingredients are combined. Use UR hands as needed to form a solid ball of dough. Step 2: Chill the dough for 20 minutes. Optional, but it helps firm the dough more faster. Remove the dough from the fridge and place it on a parchment paper or on a well floured counter. Preheat UR oven to 162 C. Step 3: Roll the dough out not too thin so as you need to cut the cookies out into small dog bone biscuits. Using your cookie cutter, cut out shapes as desired. Transfer the cookies to a parchment paper lined baking sheet. Use a fork to poke 4 holes in the center of each, to allow steam to escape. Step 4: Bake for 30-35 minutes. Remove and let completely cool before transferring into an air-tight container. Give to UR pet as desired! They're safe for all pet parents too! Oats also known as Avena sativa belong to the cereal clan that are commonly eaten in the form of oatmeal, or rolled oats globally. Oats can be turned into a comforting porridge, healthy snacks and treats for UR pets and you! Over a few decades, oats have become a very popular health food, which aren’t just meant for humans but for UR pets too! Oats are rich in dietary fiber (containing more than other grains) and also have healthy cholesterol-lowering properties too! Rich in fiber and antioxidants. Oats are loaded with fiber, antioxidants, vitamins and minerals like vitamin E, B, zinc, iron and selenium. All of which, play an important role in maintaining and improving health. Many of the antioxidants that oats contain, such as linoleic acid and vitamin E, can also help supplement your pet’s liver, skin, fur, etc. Great for skin and fur The best part is that oats are also used in may topical creams, shampoos and other pet products too that are gentle on UR pet’s skin and fur. The soothing properties found in oats help calm the skin when you or UR pet has skin rashes, bumps or any allergy-related skin concerns. Bananas contain a number of vital nutrients such as potassium, magnesium and vitamins B6 and C. This superfood has been extensively studied and provides health benefits such as lower blood pressure , increased potassium intake, bone growth and nutrient absorption. Bananas are also rich in magnesium, which may help your dog absorb other vitamins more efficiently and promote healthy bone growth. Like most fruits, bananas are sugar-problematic for dogs and lead to gastrointestinal problems, obesity and diabetes. Your dog would have to eat a lot of these fruits quite often to develop these conditions, but it's best to make sure UR pooch doesn't go overboard. Peanut butter From a health perspective, there are a few facts you should be aware of before giving your pets peanut butter. Peanut butter is rich in natural fats and protein, but too much can lead to obesity, or unnecessary health concerns like pancreatitis. You can also make UR very own peanut butter with coconut oil, chia seeds and peanuts. This is one of the safest and healthiest peanut butter options that we highly recommend for cats, dogs, horses and even humans! Natural peanut butter is a great source of protein, vitamin B and E and healthy monounsaturated fats. Note: It doesn’t hurt to determine whether it’s safe to feed UR pets peanut butter at all or on a regular basis, you can contact UR veterinarian and ask his or her advice. This is especially important if your pets have potential health conditions such as diabetes, digestive or any allergy sensitivities.
Peel the bananas and mash them with the peanut butter until everything is smooth. Measure and pour in your flour,…
Crispy Bhindi With Roasted Peanuts
In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until the bhindi becomes nice and crispy. Ease: 4 Approximate cost: INR 70 Serving size: 2 Cooking time: 20 minutes Nutritive value Energy: 123 Kcal Carbs: 10 g Protein: 5.3 g Fat: 6.1 g Fibre: 5.2 g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: 1/2 teaspoon Okra cut round: 1 cup Salt as per taste Roasted peanuts: 1 tbsp Canola oil for air frying as per taste For the tadka Mustard seeds: ¼ tsp 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 Salt as per taste Preparation Step 1: In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until the bhindi becomes nice and crispy. Step 2: Heat oil in a pan add the mustard seeds, Urad dal and cumin seeds and let them splutter add the dry red chili and curry leaves and fry for a minute Step 3: Add the bhindi/okra and roasted peanuts to the tadka and sauté for 2-3 minutes Serve hot! Okra is a nutritious veggie with many health benefits. It's rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. It may even have anticancer properties. One cup of okra only contains 33 calories, yet it has 10% of your daily-recommended levels of vitamin B6 and folic acid. It is also a good source of potassium and calcium and is high in antioxidants, fiber, and vitamin C. It is popularly used in dishes across the world and holds the title of being a superfood. Peanuts are an excellent source of plant-based protein. Protein is essential for building and repairing body cells. The amount of protein a person needs varies, depending on their age and activity level. Peanuts are rich in monounsaturated and polyunsaturated fatty acids that lower heart disease risk. Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer.
In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until…
Thotakura Pakoras
Wash and chop the leaves. Put the chopped leaves in a large bowl add ginger garlic paste, Oil, Salt, turmeric, chopped green chilies and chickpea flour. Mix all the ingredients Thotakura Pakoras Ease: 3 Approximate cost: INR 165 Serving size: 4 Cooking time: 25 minutes Nutritive value Energy: 120 Kcal Carbs: 14 g Protein: 8g Fat: 4 g Fibre: 3.3 g Ingredients Thotakura /Amaranth leaves: 2 bunches Ginger garlic paste: 2 tsp Green chilies: 2 Salt as per taste Canola oil: 1 tsp Chickpea flour: 1/4 cup + 1 tbsp Preparation Step 1: Wash and chop the leaves. Put the chopped leaves in a large bowl add ginger garlic paste, Oil, Salt, turmeric, chopped green chilies and chickpea flour. Mix all the ingredients Step 2: Make bite size balls with the batter. (if it doesn’t hold shape add more chickpea flour). Steam the amaranth bites in a steamer or idly cooker for 10 minutes. Step 3: Cut the steamed bites into half, toss them in oil and air fry them for 15 minutes at 200 C or until they are crispy and crunchy. Amaranth Leaves (Rajgira Leaves) are an incredible source of vitamin A, K, C, B6, folate, calcium, iron, magnesium and potassium. It can reduce anaemia, protect against osteoporosis and control high cholesterol levels. Rich in antioxidants. Amaranth is rich in phenolic acids, which are plant compounds that act as antioxidants. These help fight free radicals that can cause damage to cells and contribute to developing chronic diseases. Aids in weight loss. Amaranth is high in protein and fiber, both of which can aid your weight loss efforts. In one small study, a high-protein breakfast was found to decrease levels of ghrelin, the hormone that stimulates hunger. Lowers cholesterol level. Studies indicate that amaranth oil decreased the total and “bad” LDL cholesterol levels by 15% and 22 per cent. Furthermore, the amaranth grain reduced “bad” LDL cholesterol while increasing “good” HDL cholesterol levels in the body.
Wash and chop the leaves. Put the chopped leaves in a large bowl add ginger garlic paste, Oil, Salt, turmeric,…
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
Sprinkle salt on the cut radish and set aside for an hour. Rinse the radish in cold water. Add all…
Bhindi Fusion Salad
In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Ease: 2 Approximate cost: INR 80 Serving size: Cooking time: minutes Nutritive value Energy: 177 Kcal Carbs: 18 g Protein: 8.3g Fat:8.1 g Fibre: 5.2g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: ½ tsp Canola oil, for Air Frying Okra: 1 cup (cut lengthwise or round) Chopped basil Kosher salt or normal salt as per taste Thinly sliced small onion: ½ Cherry tomatoes: 4-5 (sliced into thin strips) Cilantro: 1/4 cup (coarsely chopped) Fresh lemon juice: 2 tbsp Roasted peanuts: 1 tbsp Preparation Step 1: In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until the bhindi becomes nice and crisp. Step 2: In a large bowl, gently toss the fried okra with onion, cherry tomato, turmeric, red chili powder and amchur powder. Step3: Add cilantro, two tablespoons of lemon juice, top it with crushed roasted peanuts and serve. Bhindi is packed with potassium, vitamin B, vitamin C , folic acid, and calcium. It is extremely low in calories and has a high dietary fibre. It was proposed that okra/bhindi helps control blood sugar levels in type 1 , type 2 and gestational diabetes. Polyphenols, including flavonoids and isoquercetin, and vitamins A and C are the major antioxidants in okra. Researchers also suggested that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response. It’s rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A.
In a small bowl, combine the oil and okra/bhindi. Air Fry them for 15– 16 minutes at 200 C until…