Lunch & Dinner, Nutrition, Recipes
Thotakura (Amaranth) And Mango Pickle

Dr. Lakshmi K

Food Scientist
 

Ease

7

Approx. Cost

INR 60

Serves

2

Cooking Time

40 Min

Ingredients list
  • Thotakura (amaranth leaves): 1 cup
  • Garlic pods: 5
  • Fenugreek seeds: 3tsp
  • Mustard seeds: 3tsp
  • Red chilli powder: 1 cup
  • Salt: ½ cup
  • Oil: 1tbsp
  • Small-sized raw mango: 1

Preparation


Step 1 :

Wash all the vegetables with water. Chop amaranth leaves, peel and grate the raw mango and throw out the seed.

Step 2 :

In a pan, add fenugreek seeds and fry them until they turn brown. Stir for a few seconds and then remove it from the pan and grind it into a fine powder along with the garlic pods to make masala powder.

Step 3 :

In another pan, heat 1 tsps. of oil and add amaranth leaves, cover and cook them for a minute or two. Remove the lid, stir and let it cook for another minute or until the amaranth leaves become soft. Add the masala powder, stir fry before you add red chilli powder, remaining oil and salt according to taste.

Step 4:

Finally, add the grated raw mango to the mixture. Combine everything well till the grated mango is coated in the masala and remove the pickle.

Serve with hot rice, ghee and dal.

Wellness advice from qualified experts

Get personalized and curated wellness content on URLife.co.in

Wellness Advice

By clicking you agree to T&c and privacy policy

Fill UR Inbox with wellness!

Signup for weekly newsletter

Wellness Newsletter

By clicking, you agree to T&C and Privacy policy

Related Tags

Health healthy foods Healthy recipes nutrition recipes spices Thotakura-mango pickle UR

Related posts

Breakfast & Snacks, Nutrition, Recipes

Potato and Veggie Pancakes 

Rinse grated potatoes in cold water, squeeze out as much liquid as possible & pat dry. Combine all veggies (potatoes, carrots, green onions, coriander leaves and green chillies). Add salt, pepper, ground cumin, garam masala in the given quantities & mix well. Add milk and lightly beaten egg to the mixture and mix well. Step 3 : Now, add the besan and maida to the given quantities and mix thoroughly. The mixture will be slightly runny but once cooked, the pancakes will come out nice and crispy. Step 4: Drop 2 tablespoons of mixture for each pancake into a large, lightly greased, non-stick frying pan & cook over medium heat for about 5 min on each side or until golden brown & carrot is tender. Repeat the cooking process for the remainder of the mixture. Microwave for a minute to reheat before serving. Serve with ½ cup of sour cream or plain greek yoghurt.

Aditi Mammen Gupta 1 min read
 
Expert advice, Nutrition

Food allergy VS sensitivity. Stock UR home with sensible foods for UR family 

Imagine gorging on delicious dishes and enjoying the best of foods without a worry. Well, this can be a blessing for some and a curse for a few who have food allergies or intolerances. Even though having or dealing food allergies is considered normal, there are still a few setbacks like not knowing safe food substitutes. What if you could indulge in your favorite dishes and not be troubled by UR allergies. Here is a fab list of food substitutes which can help you beat food allergy woes.    What Is A Food Allergy?    There is a distinction between food intolerance and food allergy. Food sensitivity (bloat, nausea, stomach cramps) is an uncomfortable symptom of food. Nevertheless, the immune system is not active in this case.    The difference between food allergies and food sensitivity or intolerance is the way UR body reacts to the allergens. Food allergy is when UR immune system causes the reaction. Ex Hives, anaphylaxis. Food sensitivity or Intolerance: Is triggered by the digestive system. Ex Nausea, vomiting, gas, stomach cramps, diarrhea.  Food allergy reactions can vary from being extreme or mild. Most Importantly, “Listen to your Body”.   When & How Do Allergies Set-In?   Allergies can set in within a few minutes or two hours post ingestion and it also varies on the individuals immune system. If they have strong immunity, then they have more chances of warding off any infection or disease. But if you have strong immunity but if you are allergic to a specific food, then the severity and approach may vary.  Signs & Symptoms Tingling Hives  Swelling of lips, tongue and throat can lead to choking due to an airway blockage. The individual requires immediate medical attention if they are experiencing anaphylaxis. Wheezing Itchy skin or rashes Nasal congestion Throat tightness GI (Gastrointestinal) SYSTEM: Nausea vomiting, diarrhea. Cramps. Inflammation of the gut for example, Celiac and Crohn's disease.   How Is A Food Allergy Diagnosed Allergy skin test Blood test—Ige antibody test for specific food allergen Spirometry—Lung function test   Safe Substitutes For Different Food Allergens   Allergens Substitutes Cow or buffalo milk Coconut milk, rice milk, cashew milk oat milk, or Almond Milk. Read the labels for hidden ingredients in small print. Eggs in baking Applesauce, baking powder, bananas and  ground flax. Nuts/peanuts  Toasted oats, sunflower and pumpkin seeds. Whole wheat flour Coconut flour and spelt flour Flour (Maida) Rice flour, almond flour and quinoa flour. Soya Ricotta cheese or Paneer Peanuts Sunflower or pumpkin seeds Citrus Applesauce and acidic  white wine.     Proteins That May Cause Food Allergies Protein  Food Source Gliadin Component of gluten/wheat Glutenin Wheat protein Lactose Milk protein therefore lactose-free milk is available. Conalbumin Present in egg whites Calcium Caseinate Milk protein additive Arginine Kinase Enzyme Lectin Lentils and legumes.     Things to Keep In Mind If You Have Food Allergies   Always read the ingredient list on the food label. Maintain a food diary. Eliminate one food item in the diet.                                                                                                                                                                         If no signs of allergies. May conclude that particular food may be the cause for the allergy. Don’t miss UR doctor’s appointments, whenever you have a doubt make sure to clear it with the help of a certified and trusted medical professional.  Ask UR doctor and or Registered and Licensed Dietitian the right questions, starting from your daily food choices and lifestyle to get the best diet plan or food substitutes for you.  Even though this method takes time, it is one of the most effective and can help you overcome food allergy woes. Lastly listen to your body’s response to allergic reactions.   

Veena Reddy 3 min read
 
Expert advice, Nutrition

Make The Most Of Intermittent Fasting 

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

Dr. Lakshmi K 3 min read
 
Breakfast & Snacks, Nutrition, Recipes

Focaccia Bread  

Dissolve the honey in the warm water in a large bowl, sprinkle yeast over the top. Let it stand for 5 minutes until the yeast softens and begins to foam. Focaccia Bread  Author: Dr Sai Satish Designation: MBBS, MD (General Medicine) D.M (Cardiology)   Ease: 5 Approximate cost: INR 250 Serving size: 10 Cooking time: 55 minutes   Nutritive value   Energy: 291.9 Kcal Carbs: 50.05 g Protein: 6.8 g Fat: 5.49 g Fibre: 2.39 g   Ingredients Warm water: 2 cups Honey: 1 tbsp Active dry yeast: 1 tbsp  Extra-virgin olive oil: 4 tbsp  Diced onion caramelised: 1/2 cup All-purpose flour, or as needed: 5 cups and 2 tbsp Fresh chopped rosemary: 2 tbsp  Sliced  mushrooms - ½  Olives - 10  Salt as per taste   Preparation   Step 1: Dissolve the honey in the warm water in a large bowl, sprinkle yeast over the top. Let it stand for 5 minutes until the yeast softens and begins to foam. Then add one tablespoon of salt, one tablespoon olive oil, the diced and caramelised onions, rosemary and 5 cups of flour to a stand mixer fitted with a dough hook.   Step 2: Add the bloomed yeast liquid and mix until it’s smooth and elastic (about 5 minutes) or (Alternative you can knead it the old fashioned way for about 5 - 10 mins until it’s nice and elastic). Lightly oil a large bowl, place the dough in the bowl and turn it to coat with olive oil. Cover the bowl with a damp cloth and let rise in a warm place until it doubles in volume, about 20 minutes.    Step 3: Preheat the oven to 410 degrees F. Place the dough onto an oiled baking dish or tray, and flatten out the dough to cover the tray or dish evenly. (You can also line the dish with a baking sheet if you want, don’t forget to oil it as well.) Use the tips of your fingers to make indentations all over the dough spaced about 1 inch apart.    Step 4: Drizzle the focaccia with three tablespoons of olive oil, and the remaining one tablespoon of kosher salt (or 1/2 if you want it less salty) over the top. Cover with a damp cloth and let rise in the pan for 15 minutes. Add your desired garnish on top of the focaccia bread. Bake in a preheated oven 20-25 minutes until golden brown.   Note: You can use these optional Garnishes too, cherry tomatoes, kalamata olives, dill, parsley, chives, mushrooms, radish, edible flowers etc.   Did you know that the term focaccia is derived from the Latin word hearth or focus originated from how this bread was originally baked on hearthstones? Bakers till today bake Focaccia bread in hearth ovens which are wood-fired.    Unlike other breakfast options, it does not contain sucrose and saturated fats (butter, lard, palm oil, etc.) Focaccia has higher satiety (helps keep UR tummy full). Focaccia, provides simple carbohydrates vitamins, minerals and fibre too.   Focaccia bread has a high proportion of selenium and Vitamin B1, B2 and B3, which are a boon for good health. Using fresh rosemary can reduce inflammation, improves UR memory and also acts as an antioxidant too.    Gluten intolerant option/substitute   If UR gluten intolerant or looking for ingredient substitutes then, a mix of white rice flour, cornstarch, tapioca starch, potato starch and some skimmed milk powder.    If UR calorie conscious you can burn those extra calories by walking, doing mountain climbers, taking the stairs, running in one place or trying easy workouts.   

Dr Sai Satish 3 min read
 
Drinks & Dessert, Nutrition, Recipes

Spinach, Banana & Moringa Smoothie 

Wash the spinach thoroughly as dirt is deposited on the leaves. Add the spinach into a blender and make a thick paste. Add the rest of the ingredients to the blender except the almond milk. Blend everything well and at the end add almond milk. Blend them until it has a uniform colour. Without straining the smoothie, add it to a tall glass and serve fresh! Raw spinach: 1 cup Unsweetened almond milk: 1 cup Banana: ½  Yoghurt: 2 tbsp Honey:  ½ tsp Moringa leaf powder: ½ or 1 tbsp

Dr. Lakshmi K 1 min read
 
Breakfast & Snacks, Nutrition, Recipes

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

Shweta Shah 2 min read
 

Disclaimer

Copyright Lifetime Wellness Rx International Limited. All rights reserved throughout India.
Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.

Copyright@2020 UR Life