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Thakkali Sadam With Brown Rice
Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Ease: 5 Servings: 5 Cooking time: 30 Approx cost: 250 Nutritive Value Energy: 152.2Kcal Carbs: 18.8g Protein: 3.1g Fat: 7.3g Fibre: 2.4g Ingredients Uncooked brown rice: 1 ½ cups Ghee: 2 tablespoons Jeera: 3/4 teaspoon Mustard seeds: 3/4 teaspoon Urad dal: 1 tablespoon Cashew nuts: 8-10 Asafoetida or hing: 1 pinch Green chilli (slit in half): 1 Curry leaves: 1 handful Onion (sliced): 1 Chopped garlic cloves: 2 Chopped tomatoes: 4 Kashmiri chilli powder: 1 teaspoon Turmeric powder: 1/4 teaspoon Garam masala: 1 teaspoon Coriander powder: 1 teaspoon Fennel seeds: 1 teaspoon Coriander leaves (chopped): 3 tablespoons Jaggery: 1 teaspoon Salt per taste Preparation Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Let it cool completely and open the cooker. Fluff the rice with a fork and leave it to cool down. Heat the ghee/oil in a kadai. Add in the jeera and mustard and cook till they splutter. Now put in the urad dal, cashew nuts and hing. Cook till the nuts roast well. Add in the sliced onions, garlic, chilli and curry leaves. Cook until the onions become softer but still hold their shape. Now it is time to add in the tomatoes. Cook it till it’s mushy. Sprinkle in the chilli powder, turmeric powder, garam masala, coriander powder, fennel seeds & jaggery. Keep cooking till the whole mixture is soft and the spices are well roasted. Add in the cooked rice along with salt and mix well. Mix in the coriander leaves and serve hot! Health benefits Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fibre, gluten-free and can be incorporated into a variety of dishes. It has no trans-fat or cholesterol and only trace amounts of fat and sodium. Low GI Food: The fibre in brown rice helps lower cholesterol. It moves waste through the digestive tract, promotes fullness and may also help prevent the formation of blood clots. Tomatoes contain lycopene and vitamin C that have antioxidant properties which help protect cells from DNA damage. Ghee consists of fat-soluble vitamins, which aid weight loss. Ghee also plays a key role in balancing hormones and maintaining healthy cholesterol. It has a high heat point which prevents it from producing free radicals that damage cell function. Cashews are low in sugar and rich in fibre, heart-healthy fats and plant protein. They are also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
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.
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.
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.
Thakkali Sadam With Brown Rice
Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Ease: 5 Servings: 5 Cooking time: 30 Approx cost: 250 Nutritive Value Energy: 152.2Kcal Carbs: 18.8g Protein: 3.1g Fat: 7.3g Fibre: 2.4g Ingredients Uncooked brown rice: 1 ½ cups Ghee: 2 tablespoons Jeera: 3/4 teaspoon Mustard seeds: 3/4 teaspoon Urad dal: 1 tablespoon Cashew nuts: 8-10 Asafoetida or hing: 1 pinch Green chilli (slit in half): 1 Curry leaves: 1 handful Onion (sliced): 1 Chopped garlic cloves: 2 Chopped tomatoes: 4 Kashmiri chilli powder: 1 teaspoon Turmeric powder: 1/4 teaspoon Garam masala: 1 teaspoon Coriander powder: 1 teaspoon Fennel seeds: 1 teaspoon Coriander leaves (chopped): 3 tablespoons Jaggery: 1 teaspoon Salt per taste Preparation Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Let it cool completely and open the cooker. Fluff the rice with a fork and leave it to cool down. Heat the ghee/oil in a kadai. Add in the jeera and mustard and cook till they splutter. Now put in the urad dal, cashew nuts and hing. Cook till the nuts roast well. Add in the sliced onions, garlic, chilli and curry leaves. Cook until the onions become softer but still hold their shape. Now it is time to add in the tomatoes. Cook it till it’s mushy. Sprinkle in the chilli powder, turmeric powder, garam masala, coriander powder, fennel seeds & jaggery. Keep cooking till the whole mixture is soft and the spices are well roasted. Add in the cooked rice along with salt and mix well. Mix in the coriander leaves and serve hot! Health benefits Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fibre, gluten-free and can be incorporated into a variety of dishes. It has no trans-fat or cholesterol and only trace amounts of fat and sodium. Low GI Food: The fibre in brown rice helps lower cholesterol. It moves waste through the digestive tract, promotes fullness and may also help prevent the formation of blood clots. Tomatoes contain lycopene and vitamin C that have antioxidant properties which help protect cells from DNA damage. Ghee consists of fat-soluble vitamins, which aid weight loss. Ghee also plays a key role in balancing hormones and maintaining healthy cholesterol. It has a high heat point which prevents it from producing free radicals that damage cell function. Cashews are low in sugar and rich in fibre, heart-healthy fats and plant protein. They are also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
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.
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.
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.
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Thakkali Sadam With Brown Rice
Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Ease: 5 Servings: 5 Cooking time: 30 Approx cost: 250 Nutritive Value Energy: 152.2Kcal Carbs: 18.8g Protein: 3.1g Fat: 7.3g Fibre: 2.4g Ingredients Uncooked brown rice: 1 ½ cups Ghee: 2 tablespoons Jeera: 3/4 teaspoon Mustard seeds: 3/4 teaspoon Urad dal: 1 tablespoon Cashew nuts: 8-10 Asafoetida or hing: 1 pinch Green chilli (slit in half): 1 Curry leaves: 1 handful Onion (sliced): 1 Chopped garlic cloves: 2 Chopped tomatoes: 4 Kashmiri chilli powder: 1 teaspoon Turmeric powder: 1/4 teaspoon Garam masala: 1 teaspoon Coriander powder: 1 teaspoon Fennel seeds: 1 teaspoon Coriander leaves (chopped): 3 tablespoons Jaggery: 1 teaspoon Salt per taste Preparation Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Let it cool completely and open the cooker. Fluff the rice with a fork and leave it to cool down. Heat the ghee/oil in a kadai. Add in the jeera and mustard and cook till they splutter. Now put in the urad dal, cashew nuts and hing. Cook till the nuts roast well. Add in the sliced onions, garlic, chilli and curry leaves. Cook until the onions become softer but still hold their shape. Now it is time to add in the tomatoes. Cook it till it’s mushy. Sprinkle in the chilli powder, turmeric powder, garam masala, coriander powder, fennel seeds & jaggery. Keep cooking till the whole mixture is soft and the spices are well roasted. Add in the cooked rice along with salt and mix well. Mix in the coriander leaves and serve hot! Health benefits Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fibre, gluten-free and can be incorporated into a variety of dishes. It has no trans-fat or cholesterol and only trace amounts of fat and sodium. Low GI Food: The fibre in brown rice helps lower cholesterol. It moves waste through the digestive tract, promotes fullness and may also help prevent the formation of blood clots. Tomatoes contain lycopene and vitamin C that have antioxidant properties which help protect cells from DNA damage. Ghee consists of fat-soluble vitamins, which aid weight loss. Ghee also plays a key role in balancing hormones and maintaining healthy cholesterol. It has a high heat point which prevents it from producing free radicals that damage cell function. Cashews are low in sugar and rich in fibre, heart-healthy fats and plant protein. They are also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
Thakkali Sadam With Brown Rice
Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Ease: 5 Servings: 5 Cooking time: 30 Approx cost: 250 Nutritive Value Energy: 152.2Kcal Carbs: 18.8g Protein: 3.1g Fat: 7.3g Fibre: 2.4g Ingredients Uncooked brown rice: 1 ½ cups Ghee: 2 tablespoons Jeera: 3/4 teaspoon Mustard seeds: 3/4 teaspoon Urad dal: 1 tablespoon Cashew nuts: 8-10 Asafoetida or hing: 1 pinch Green chilli (slit in half): 1 Curry leaves: 1 handful Onion (sliced): 1 Chopped garlic cloves: 2 Chopped tomatoes: 4 Kashmiri chilli powder: 1 teaspoon Turmeric powder: 1/4 teaspoon Garam masala: 1 teaspoon Coriander powder: 1 teaspoon Fennel seeds: 1 teaspoon Coriander leaves (chopped): 3 tablespoons Jaggery: 1 teaspoon Salt per taste Preparation Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Let it cool completely and open the cooker. Fluff the rice with a fork and leave it to cool down. Heat the ghee/oil in a kadai. Add in the jeera and mustard and cook till they splutter. Now put in the urad dal, cashew nuts and hing. Cook till the nuts roast well. Add in the sliced onions, garlic, chilli and curry leaves. Cook until the onions become softer but still hold their shape. Now it is time to add in the tomatoes. Cook it till it’s mushy. Sprinkle in the chilli powder, turmeric powder, garam masala, coriander powder, fennel seeds & jaggery. Keep cooking till the whole mixture is soft and the spices are well roasted. Add in the cooked rice along with salt and mix well. Mix in the coriander leaves and serve hot! Health benefits Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fibre, gluten-free and can be incorporated into a variety of dishes. It has no trans-fat or cholesterol and only trace amounts of fat and sodium. Low GI Food: The fibre in brown rice helps lower cholesterol. It moves waste through the digestive tract, promotes fullness and may also help prevent the formation of blood clots. Tomatoes contain lycopene and vitamin C that have antioxidant properties which help protect cells from DNA damage. Ghee consists of fat-soluble vitamins, which aid weight loss. Ghee also plays a key role in balancing hormones and maintaining healthy cholesterol. It has a high heat point which prevents it from producing free radicals that damage cell function. Cashews are low in sugar and rich in fibre, heart-healthy fats and plant protein. They are also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
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.
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.
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.
All Time Favourites
Thakkali Sadam With Brown Rice
Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Ease: 5 Servings: 5 Cooking time: 30 Approx cost: 250 Nutritive Value Energy: 152.2Kcal Carbs: 18.8g Protein: 3.1g Fat: 7.3g Fibre: 2.4g Ingredients Uncooked brown rice: 1 ½ cups Ghee: 2 tablespoons Jeera: 3/4 teaspoon Mustard seeds: 3/4 teaspoon Urad dal: 1 tablespoon Cashew nuts: 8-10 Asafoetida or hing: 1 pinch Green chilli (slit in half): 1 Curry leaves: 1 handful Onion (sliced): 1 Chopped garlic cloves: 2 Chopped tomatoes: 4 Kashmiri chilli powder: 1 teaspoon Turmeric powder: 1/4 teaspoon Garam masala: 1 teaspoon Coriander powder: 1 teaspoon Fennel seeds: 1 teaspoon Coriander leaves (chopped): 3 tablespoons Jaggery: 1 teaspoon Salt per taste Preparation Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Let it cool completely and open the cooker. Fluff the rice with a fork and leave it to cool down. Heat the ghee/oil in a kadai. Add in the jeera and mustard and cook till they splutter. Now put in the urad dal, cashew nuts and hing. Cook till the nuts roast well. Add in the sliced onions, garlic, chilli and curry leaves. Cook until the onions become softer but still hold their shape. Now it is time to add in the tomatoes. Cook it till it’s mushy. Sprinkle in the chilli powder, turmeric powder, garam masala, coriander powder, fennel seeds & jaggery. Keep cooking till the whole mixture is soft and the spices are well roasted. Add in the cooked rice along with salt and mix well. Mix in the coriander leaves and serve hot! Health benefits Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fibre, gluten-free and can be incorporated into a variety of dishes. It has no trans-fat or cholesterol and only trace amounts of fat and sodium. Low GI Food: The fibre in brown rice helps lower cholesterol. It moves waste through the digestive tract, promotes fullness and may also help prevent the formation of blood clots. Tomatoes contain lycopene and vitamin C that have antioxidant properties which help protect cells from DNA damage. Ghee consists of fat-soluble vitamins, which aid weight loss. Ghee also plays a key role in balancing hormones and maintaining healthy cholesterol. It has a high heat point which prevents it from producing free radicals that damage cell function. Cashews are low in sugar and rich in fibre, heart-healthy fats and plant protein. They are also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
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.
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.
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.
Solid Arm Workout For Men
To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart about our workout, we can make the most of our workout regime through our daily routine. Also, we need to be careful of not overworking our arms as this could stunt their development. There is no specific arm workout that yields different results for men and women as their muscle and tissue structure is the same. But the stage of the workout plays a significant role. So check if you are in the beginner stage, intermediate stage or advanced stage. Here are a few workouts to help you pump up your biceps! Few things to know before you start: ● Dumbbells are the top choice equipment required for an arm workout ● Choose a weight that you are comfortable with for 12-15 reps ● Do not go beyond 12-15 reps for your first set ● Biceps consists of two parts, the long head (length of bicep) and the short head (peak muscle) ● Don’t use momentum to work out as it leads to injury ● It is beneficial to work out your arms while doing your daily exercises as the muscles will already be warmed up ● When you put the muscles under tension for 3 to 5 seconds, you seize the maximum advantage of that exercise Bicep Barbell Curls • Stand up so that your torso is upright when you hold a barbell at a shoulder-width grip. Your palms should be facing forward and elbows close to your torso. • Keep your upper arms stationary and curl the weights forward while contracting your biceps and exhale. Only your forearms should move. • Continue this movement till your biceps are contracted and the bar is at shoulder level. Hold this contracted position for a second while squeezing your biceps hard. • Slowly begin to bring the bar back to the starting position as you inhale. Hammer Curls With Dumbbells • Stand up straight with your feet even with your hips. Your stance should be solid and stable. The dumbbells should rest next to your thighs and your elbows should be straight. • Brace and align your torso by contracting your abdominal muscles. Pull your shoulder blades in the depressed position and make sure your neck is aligned with your spine. • Bend your elbows slightly to take the tension into your biceps. • Slowly bend your elbow until the dumbbell almost touches your shoulder; be careful not to let your elbow move forward. • When your dumbbell reaches the high-point of the lift, hold it there for just a moment and squeeze with your hand to flex your bicep. Slowly straighten your arm to lower the dumbbell to the starting position, keeping your back straight. Repeat the process with the other arm. Standing dumbbell curl ● Stand straight up, keep your feet together and hold the dumbbells by your side. ● Make sure that the dumbbells are not touching your body and your palms are facing upwards. ● Keep your shoulders depressed and see that your elbow don’t come up. ● Lift by bending your elbows slightly so that there is tension in your biceps. ● Curl the dumbbells up. ● Squeeze your biceps hard and then lower the dumbbells back to the original position. ● This can be performed as a unilateral movement or a bilateral movement. Twist curl ● Stand upright to tighten your torso and in this position your palms should be facing your body. ● Start by curling one arm up to your shoulder. ● Midway of the curl, rotate your wrist so it faces your body at the top of the movement. ● Pause for a second and slowly return the dumbbell to the original position, rotating back midway through the movement. Tips to remember ● Focus on form, breathing technique and posture. ● It’s important to be in the right posture and maintain the right form while using the complete range of motion of the exercise. ● If you don’t use the complete stretch and squeeze the muscles, it will strain your joints.
Weight Lifting Myths BUSTED
Weight training for women has only recently become common as women would earlier steer clear from weights. This is mainly due to the many false beliefs. To better understand why there are many myths around women and weightlifting or strength training, we first need to be aware of a few basic facts. The hormonal composition of a woman and a man is different. For example, a woman’s body produces only 10 to 15% of the testosterone of a man. So it’s very hard for women to get bulky and build muscle mass unless they train for many hours a day for many years! Let’s look at some more myths and facts about women and weightlifting. Myth 1: Lifting heavy weights makes women bulky The body image of being bulkier and weight issues are often interlinked. By lifting heavy weights or doing strength exercise, UR muscles get stronger and denser as opposed to the popular opinion of them getting bulkier! If you face weight issues, controlling UR diet specifically with regard to your calorie intake is the best approach. Weight training and strength training is beneficial for women, as it increases bone density and muscle density. Additionally, it improves metabolism, helps you to eat better and tones UR body too. Myth 2: Spot reduction is possible Do not fall for the advertisement gimmick of spot reduction. We are biologically programmed to store fat as a source of energy in certain areas. For women, it is mostly the lower belly and the hips. Many women tend to hit the gym for a flat belly. The truth is spot reduction does not exist! Diet plays a huge role in losing this fat. So instead of trying 1000 crunches to burn the fat in your belly, it’s better to focus on UR diet instead of damaging your muscles and tissues. Managing your food is better for UR overall health and fitness. Work with UR nutritionist to select foods that will not only help you achieve your exercise goals but will also provide you with ample nutrients. Myth 3: Cardio burns more calories than weightlifting Though cardio exercise does keep you fit and safe, the results you get from doing cardio exercises will drive you farther away from your target. Adding any strength exercise to UR workout routine will help you develop lean muscle mass and help you get rid of more calories. So don't rule it out entirely! Due to the after-burn effect associated with strength training you can benefit both ways - burn calories while working out and after working out too! But beware; when you take up strength training there will be wear and tear of tissue and muscle. Remember, all it takes is time, nourishment and sleep to get restored and repaired. Myth 4 - The older you get, the more dangerous weightlifting becomes The older you get, the more you are at risk of bone and muscle loss, decreased endurance and a sluggish metabolism. Frequent exercise, particularly weightlifting, will help reverse the ageing process and keep your body in good shape! Taking up a strength training regimen will help to create muscle successfully and also improve the strength of UR joints and tendons. Overall, lifting weights will help boost the quality of UR daily life and decrease the risk of preventable accidents in old age. Myth 5: One plan fits all Every one of us is different and one plan does not fit all! If you are inspired by someone on social media and aim for a fab body, you need to tailor-make your exercise routine and regime. Don’t get carried away by UR favourite movie star or by someone who has toned their body and their routine. Get to know what will work for you and what UR limitations are. Follow you exercise routine with passion, dedication and persistence to reach your fitness goals.
Lifting Weights Doesn’t Make U Big! Eating Biryani Does.
Nobody is perfect and there’s no such thing as a perfect body. We need to feel comfortable in our own skin and accept ourselves for who we are. Beauty as we know comes in different shapes and sizes. There are many different body types in the world and you need to embrace yourself for who you are. Women usually tend to live according to previously set standards of beauty. There seems to be some kind of obsession about having the perfect features and perfect body. Celebrities, especially women, are under constant scrutiny. There is body shaming by critics and anonymous trolls on the internet. Their body is either too fat or too skinny and never good enough. In my opinion nothing can be more beautiful than being confident and loving yourself! Take charge of your negative thoughts and you will feel more confident. Don’t put yourself through any kind of stress, because you’re already perfect. Love your body just the way it is! Fashion trends may pressurize you to look like a mannequin, but it’s just not practical and healthy to be size zero. You are never going to be able to please everyone so there is no use trying! Loving URself just the way you are will help you become the best version of URself. Developing a positive outlook is very important. Be proud of your body and just be you. No matter what people say or expect, be comfortable in your body and love yourself. You need to be OK with not being perfect. Society can be very judgmental at times, but you need to stand up against body-related stereotypes. Just ignore any negative comments about your body and the way you look. Also, in case you are struggling with weight gain due to health issues like a hormonal imbalance, just deal with it in a healthy way. It’s your health that matters and not anyone’s opinions about you. I believe you need to love the skin you’re in. I work out to stay fit, to be healthy, strong, and energetic and feel good! I don’t work out to lose weight or to get a ‘perfect body’. I feel you should choose to take care of yourself because you want to, not because you want to follow the false perception of what your body should look like! The size of UR waist has nothing to do with UR worth. Don’t let UR mind bully UR body!
Important Do’s & Don’ts While Weight-Lifting
Weight-lifting/ Strength Training is the most beneficial form of exercise if you desire a toned body, an increase in UR muscle strength, improved metabolism or stronger bones. Weight training also helps add definition to UR body. Many people observe others and attempt to lift weights on the basis of peer pressure. This is wrong! You should always learn the form and technique properly before taking up any form of exercise. The dire consequences of not following a proper technique can range from back injuries to torn muscles to fractures, sprains and strains. In order to help you get all the benefits of weight lifting the right way, we’ve compiled a list of some useful do’s and don’ts for you to follow: Ensure you warm-up beforehand: When you warm-up, UR muscles become more flexible and elastic. This helps to stay away from strains and injuries. Try to do at least 10 minutes of warm-up exercises before weightlifting or any type of exercise. Focus on form: This is crucial. When you don’t use proper form for the exercise, it will not only cause injury but also cause muscle soreness and body pain! Understanding the proper form of each exercise and visualizing the particular muscle working, is of prime importance. Overall, focus on the basics and pay more attention to the form than the amount of weight you lift to get the best of UR training. Breathe properly: It’s essential to maintain a proper breathing pattern while weightlifting. Many people tend to hold their breath while lifting weights. This should be avoided as muscles need oxygen. Think of oxygen as a sort of fuel for UR muscles. In order for you to do anything—talk, walk, exercise—you need to get oxygen to your muscles, the more you move the more oxygen you need. Learn to breathe in, while putting down the weights(eccentric) and breathe out while lifting weights(concentric). This way, you won’t tire yourself easily and you’ll also be able to maintain the correct form. Opt for comfortable apparel & shoes: When lifting weights, wear clothes that are neither tight nor loose. Keep it in mind that UR attire needs to promote mobility so that UR movements are not restrictive. Also, UR shoes need to be proper to protect your feet in case any weights fall. Proper shoes help you engage in proper balance and give you traction while lifting. Don’t overdo it: Make sure you’re not overworking yourself and stop when you feel any strain or pain. It’s best not to concentrate only on one muscle or a group of muscles. Maintain a balanced approach overall. Choosing the right weight is important, choose a weight which feels comfortable but still requires a decent amount of effort. Choose a weight that you can get 12-15 reps and increase the weight as you get stronger. Don’t be in a hurry: Rushing an exercise can hamper your progress as you may get injured. Just lift the weights slowly and focus on each movement to get better control and avoid any kind of injury. When lifting weights, going slow equals faster results. Even though you may be tempted to rush and complete the number of reps, avoid it. When you do the exercises slowly with proper concentration, you reduce the possibility of strain and injury. Don’t overlook increasing the weights slowly: Though lifting weights that are too heavy should be avoided, if we feel we can push a bit harder, then definitely attempt it. If you need to swing the weights (use momentum) to lift it, it means it’s heavy for you. Make sure you don’t choose weights that shift UR focus from the movement of your body. Don’t forget to rest: Your muscles need rest to be able to repair damage and recover. Even though you may not want to take any time off from the gym, it’s very essential, as UR body and muscles must recover from any overexertion. To prevent any overexertion of muscle groups, follow a workout schedule that allows you to plan UR rest days. Don’t forget to enjoy those rest day, as balance is the key to achieving optimal results.
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Thakkali Sadam With Brown Rice
Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Ease: 5 Servings: 5 Cooking time: 30 Approx cost: 250 Nutritive Value Energy: 152.2Kcal Carbs: 18.8g Protein: 3.1g Fat: 7.3g Fibre: 2.4g Ingredients Uncooked brown rice: 1 ½ cups Ghee: 2 tablespoons Jeera: 3/4 teaspoon Mustard seeds: 3/4 teaspoon Urad dal: 1 tablespoon Cashew nuts: 8-10 Asafoetida or hing: 1 pinch Green chilli (slit in half): 1 Curry leaves: 1 handful Onion (sliced): 1 Chopped garlic cloves: 2 Chopped tomatoes: 4 Kashmiri chilli powder: 1 teaspoon Turmeric powder: 1/4 teaspoon Garam masala: 1 teaspoon Coriander powder: 1 teaspoon Fennel seeds: 1 teaspoon Coriander leaves (chopped): 3 tablespoons Jaggery: 1 teaspoon Salt per taste Preparation Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Let it cool completely and open the cooker. Fluff the rice with a fork and leave it to cool down. Heat the ghee/oil in a kadai. Add in the jeera and mustard and cook till they splutter. Now put in the urad dal, cashew nuts and hing. Cook till the nuts roast well. Add in the sliced onions, garlic, chilli and curry leaves. Cook until the onions become softer but still hold their shape. Now it is time to add in the tomatoes. Cook it till it’s mushy. Sprinkle in the chilli powder, turmeric powder, garam masala, coriander powder, fennel seeds & jaggery. Keep cooking till the whole mixture is soft and the spices are well roasted. Add in the cooked rice along with salt and mix well. Mix in the coriander leaves and serve hot! Health benefits Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fibre, gluten-free and can be incorporated into a variety of dishes. It has no trans-fat or cholesterol and only trace amounts of fat and sodium. Low GI Food: The fibre in brown rice helps lower cholesterol. It moves waste through the digestive tract, promotes fullness and may also help prevent the formation of blood clots. Tomatoes contain lycopene and vitamin C that have antioxidant properties which help protect cells from DNA damage. Ghee consists of fat-soluble vitamins, which aid weight loss. Ghee also plays a key role in balancing hormones and maintaining healthy cholesterol. It has a high heat point which prevents it from producing free radicals that damage cell function. Cashews are low in sugar and rich in fibre, heart-healthy fats and plant protein. They are also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
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.
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.
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.
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
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:
