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Creamy Garlic Aioli
Transfer the mayonnaise in a medium - sized mixing bowl to whisk mayonnaise, garlic, lemon juice, salt and pepper in a bowl. Whisk all the ingredients together for about 3 - 4 minutes until everything is combined. Garlic Aioli Serves: 2 Approx cost: 80 Ease: 3 Cooking time: 10 Nutritive Value Energy: 181.8 Kcal Carbs: 1.1 g Protein: 0.1 g Fat:19.6 g Fibre: 0.15 g Ingredients Mayonnaise: 100 gms Minced Garlic cloves: 3 Lemon juice: 2 ½ tablespoon Salt as per taste Ground black pepper: ½ teaspoon Preparation Step 1: Step 2: Cover the aioli with a cling wrap or lid and refrigerate it for at least 30 minutes before serving. Step 3: I’ll be using this garlic aioli in two of my recipes: in our salad and lettuce wraps! Health Benefits Boosts skin health Mayonnaise has both Vitamin K and E that helps repair body cells and promote skin health. It can also lower inflammation, reduce skin redness and aids in the healing process. Anti aging properties The antioxidants and nutrients in mayonnaise and garlic nourish UR skin and act as an anti-ageing food. Antioxidants fight free radicals in the body. Free radical compounds can cause harm to the body if their levels are too high. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer. Lowers cholesterol levels Garlic has the ability to thin your blood, making it less likely for UR blood to clot. It also helps in lowering the cholesterol in your blood and reducing any risks of developing heart disease. Great for heart health The omega-3 found in mayonnaise is great for keeping UR heart healthy and it can also ward off sudden heart attacks. The antioxidants found in this specific condiment, may also help decrease the risk of a heatstroke. Active compounds found in garlic can help in reducing blood pressure. High blood pressure, or hypertension, can all that act as triggers in developing various types of cardiovascular diseases.
Hibiscus Tea For Glowing Skin
Boil a pot of water. Add the dried/ fresh hibiscus flowers to a clean and empty teapot. Ease: 2 Cooking time: 5 minutes Approx cost: 20 Nutritive Value Calories: 0 Carbs : 0 Protein : 0 Fats : 0 Fibre: 0 Ingredients Dried/fresh hibiscus flowers: 3 Water: 3 - 4 cups Cinnamon stick (optional) Mint leaves (optional) Lime wedge (optional) Honey or jaggery optional Preparation Step 1: Boil a pot of water. Add the dried/ fresh hibiscus flowers to a clean and empty teapot. Step 2: Add the boiling water into the teapot. Let all the ingredients infuse in the water for some time. Step 3: You can also let the tea soak for a longer time for it to have an intense/stronger taste and colour. You can judge the intensity of the tea by looking at the changing colour of the water — the darker the colour, the intense the flavour. Strain the mixture. Add honey or jaggery as per UR taste. Serve UR delicious tea hot with a healthy snack or garnish UR tea with cinnamon, mint leaves, or a lemon wedge and enjoy! If UR a tea lover, then you can let the hibiscus flowers infuse in the water for a bit longer to enjoy the true flavour of this particular tea. If you want UR tea to be mildly flavoured, then avoid soaking the hibiscus flowers in the water for more than 4 - 5 minutes. Hibiscus tea is known for its peculiar, but the subtle flavour and when taking in the right amount can also help you achieve a radiant glow. The chock full of antioxidants, anthocyanosides in hibiscus play a fantastic role in improving UR skin’s health by guarding it against radical damage and delaying premature skin ageing. Hibiscus tea is also known to help improve uneven skin tone, hyperpigmentation, dark spots and discolouration too! Filled with antioxidants: Essential antioxidants help fight free radicals in the body. Did you know that free radical compounds can cause harm to the body if their levels are too high? These free radical compounds are usually linked to multiple illnesses like; diabetes, heart disease and cancer only when we neglect our well-being. These antioxidants protect you from cell damage. This indeed delays the premature ageing of the skin. Great for skin: The presence of AHAs (Alpha Hydroxy Acids) with citric and malic acids starts its magic by getting rid of the stubborn and unwanted dead skin cells. Research also states that these AHAs may and can also increase the thickness among each skin layer, which makes our skin firm and youthful. Hibiscus is a fab remedy for common skin concerns like uneven skin tone, discolouration, dark spots and hyperpigmentation. Skin Tightening: As we age, our skin tends to go through some inevitable changes. Elastin is a protein that is responsible for keeping our skin youthful and radiant. An enzyme called elastase breaks down elastin, which unfortunately results in sagging skin. However, myricetin a compound abundant in hibiscus slows the elastase enzyme and protects UR skin from early ageing signs like wrinkles, loose or sagging skin. Antidepressant: The flavonoids in flowers directly or indirectly aid the release of dopamine and serotonin, the happy hormones. Since there is much more to be discovered on this, it is advised to take a doctor's opinion before drinking the tea if you are pregnant or hyperallergic. Ancient Remedy: The traditional value of hibiscus flowers is prevalent. Since the ancient Egyptians, these flowers were used to treat upset stomach, bacterial infection, high blood pressure and lowering the body temperature. Not only in Asian traditional medicine, but this tea of various versions is deeply rooted in almost every culture.
Dry Upma Mix
Dry Upma Mix Ease: 3 Approximate cost: INR100 Serving size: 2 Cooking time: 8 minutes Nutritive value Energy: 555.2Kcal Carbs: 79.2g Protein: 18g Fat: 17.6g Fibre: 11.4g Ingredients Green chillies - 4 Rava - 100g Salt - as per taste Mustard seeds - 10g Jeera - 10g Cashew nuts - 15g Urad dal - 10g Chana dal - 10g Curry leaves - Olive oil - 2 tsp Preparation Step 1: Pour oil in a Kadai. Add mustard seeds, chana dal, cashew nuts, curry leaves and saute for a minute or two. Step 2: Now add Rava and stir fry all the ingredients together. Stop cooking the upma after two-three minutes. Your dry upma is ready; you can store this dry upma mixture up to one month. Step 3: Serve. It Digests Slowly Your body digests upma slowly. This is an advantage as it will keep you full for long. So, you don’t need to snack on anything else. Good For Immunity The vitamins present in wheat rava are good for your immunity. Mainly, Vitamin B and E in it fortify your immune system. Keeps You Energetic Even health experts agree that upma can keep you energetic. Also, when you add enough vegetables to it, you can get some fibre content too. Good For Kidneys The potassium content present in wheat rava is good for your kidneys. In fact, it enhances the function of your kidneys. Good For Your Heart The nutrients present in wheat rava are heart healthy. Also, the selenium content in it is said to be good for your immune system. Vegetables Generally onions, tomatoes and potatoes are added to upma.You can also add green peas and any other vegetables to it. This helps you get lots of vitamins and minerals in your diet. This makes upma nutritious. Good For Bones Minerals like magnesium, phosphorous and zinc present in wheat rava are good for your nervous system and bones too. Good Source Of Iron As what rava is a good source of iron, it can prevent anemia. Also, it enhances your blood circulation. Nuts You can add various types of nuts like ground nuts and cashew nuts in upma. This will make it tastier and of course, you can reap the health benefits of the nuts too.
Healthy Aubergine Parmigiana
In a large plate, salt the aubergine and cover with paper towels. Let the natural water drain out- about 30 mins to an hour. Wash and pat dry. Grill the aubergine in a pan with some olive oil until its soft and golden brown. Ease: 5 Approximate cost: INR 150 Serving size: 2 Cooking time: 35 minutes Nutritive value Energy: 122.4Kcal Carbs: 18.2g Protein: 6g Fat: 2.6g Fibre: 7.3g Ingredients Large aubergine/ eggplant: 1 sliced into rounds 1cm thick Minced garlic: 2 cloves Medium-sized red or brown onion: ½ Organic tomatoes or ripe plum tomatoes: 3-4 ( skin removed by blanching in boiling water for 10 seconds.) Coconut Sugar/ Honey optional: ½ tbsp Chilli flakes Handful Basil leaves Olive oil: 1 tbsp Bayleaf: 1 Freshly grated parmesan cheese: 2-3 tbsp Salt as per taste Preparation Step 1: In a large plate, salt the aubergine and cover with paper towels. Let the natural water drain out- about 30 mins to an hour. Wash and pat dry. Grill the aubergine in a pan with some olive oil until its soft and golden brown. Step 2: In a separate pan, add some olive oil and sauté the garlic and onion for a few minutes until the onions turn soft and translucent. Step 3: Add bayleaf, tomatoes and salt. Keep stirring and cook on medium low heat until really thick and reduced. Season with chilli flakes, add the yeast if using. Add some coconut sugar if the sauce tastes sour. Remove the bay leaf and blitz sauce in the processor until it is smooth. Step 4: Then layer in a serving dish- eggplant, sauce, basil leaves and repeat. If using parmesan cheese, in a baking dish layer the eggplant, sauce, basil, cheese, repeat and bake at 200 deg c for 5 mins until the cheese melts.
Chana Dal Sundel
To cook the chana dal, wash the chana dal three times and add one and half cups of water and let it look in the pressure cooker for 3-4 whistles. Ease: 4 Approximate cost: 50 Serves: 1 Cooking time: 20 Nutritive value Energy: 229Kcal Carbs: 35g Protein: 8.5g Fat: 2.8g Fibre: 5.7g Ingredients Cooked chana dal: 1 cup Sesame oil: 1 cup Green chilli: 1 cup Grated coconut: 1 tbsp Curry leaves as per taste Salt as per taste Corn: 2-3 tbsp Step 1: To cook the chana dal, wash the chana dal three times and add one and half cups of water and let it look in the pressure cooker for 3-4 whistles. Let the chana dal rest in the pressure cooker till the pressure is completely released. Heat 2 tablespoons of oil, add mustard seeds, jheera, curry leaves, chopped chilies, cooked and mashed dal and turmeric and sauté for a few minutes. Set 2: Add a bit of water and salt and mix well now add the boiled corn mix grated coconut, ghee and mix well until the corn is soft. Step 3: UR sundel is now ready to be served garnish with coriander and serve hot. Keeps UR heart healthy Chana dal is rich in antioxidants which help reduce any damage done by free radicals to our blood vessels and lowers inflammation. It is also a great source of folic acid, which helps lower homocysteine levels which reduces the risks of any blood clots and hardening of arteries too. Boosts insulin response Chana dal being rich in magnesium is known to improve insulin response by lowering insulin resistance. It’s also high in protein and therefore can be used in diabetic diet. Lowers blood pressure Chana dal is high in potassium and low in sodium which makes it essential for regulating UR blood pressure levels. It can also maintain/balance electrolytes in UR body, which help in preventing the narrowing of blood vessels and helps regulate blood more freely. Eating natural sources of potassium like pulses, fresh fruits and vegetables can help you reap the most health benefits. Excellent source of protein for vegans and vegetarians The level of protein in Chana Dal makes it an excellent source of the macronutrient amongst vegetarians and vegans. Helps manage weight when eaten in the right portions Serving of 30gms of chana dal provides approximately 100 calories of energy in combination with a number of vitamins and minerals and is extremely effective for weight management. Another star ingredient in this dish is corn. Here are a few benefits it has up its sleeve. Great protein source Corn is a rich source of protein favoured by vegans and vegetarians. You can either have corn as a meal in fresh corn soup or as boiled corn for UR evening snack. Rich in antioxidants Antioxidants combat harmful free radicals in the body. Work indicates that free radicals may play a role in ageing and a variety of chronic diseases. Many fruits and vegetables are also rich in carotenoids including dark leafy greens, carrots, and sweet potatoes. Good dietary fibre Corn contains dietary fiber, similar to other plants, legumes, and vegetables. Nevertheless, the amount of fiber found in corn when compared to other sources is much lower. this. Fiber can also help with digestion and lower any chances of constipation. Research also suggests that healthy fiber intake done moderately can also result in living a much more wholesome life. A major study in 2011 found a link between dietary intake of fiber and a lower overall risk of premature death , especially from cardiovascular, infectious and respiratory diseases.
Healthy Banana Bread
Preheat your oven to 185C. Line a loaf tin with parchment paper. In a bowl mash the bananas with the sugar till they become a puree. Now add in the oil and vanilla extract. Sieve the whole wheat flour, cinnamon powder, baking powder, baking soda and salt directly into the banana mixture. Fold the dry ingredients into the wet ingredients slowly and till they are combined. Pour batter into the loaf tin and bake for around 30 to 40 minutes. A toothpick inserted into the banana bread must come out clean. Once cooked, remove the banana bread from the oven and let it cool slightly. Remove from the pan and slice. Serve the banana bread warm. You can keep it in an airtight container in the fridge for a few days. Medium overripe bananas: 4 (300g) Vegetable oil: 1/2 cup Powdered jaggery: 1/2 cup Vanilla extract: 1tsp Whole wheat flour: 1 and 1/2 cups Cinnamon powder: 1/4tsp Baking powder: 1 1/2tsp Baking soda: 1/2tsp Salt: 1 pinch
All time favorites
Chicken Broth With Peas & Carrots For Pets
Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches. Cover the pot with a tight-fitting lid. Ease: 6 Approximate cost: INR 225 Serving size: Cooking time: minutes Chicken Broth Ease: 6 Approximate cost: INR 225 Serving size: 6 Cooking time: minutes Nutritive value Energy: 112.7Kcal Carbs: 10.4g Protein: 9.53g Fat: 3.4g Fibre: 3.6g Ingredients Chicken (whole or pre-cut with bones): 1 Brown or white rice: 1 cup Peas and carrots: 1/2 pkg Cut green beans (not French cut): 1 cup Step 1:Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate. Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot with a pot and let it simmer till the meat and veggies are almost done. Read the package for directions and stop cooking just 5 minutes before the total cooking time mentioned on the box or package. Step 2: Water should not be absorbed. If water does seem to get absorbed in UR broth, then add some more to make a little more chicken broth. Make sure you don't burn it or let it absorb into the rice too much. Separate the chicken from the bones while the rice cooks. If your dog is large, you can leave the pieces a bit bigger and if your dog is a bit small or likes to eat in smaller quantities, you can either cut or pull the chicken apart into small or large pieces depending on how UR pet likes it. Step 3: When rice is 5 minutes before it is done, add vegetables and stir thoroughly. Put a lid and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove from heat, add the chicken pieces and stir thoroughly. Allow the stew to cool down and serve. Store the leftover stew in an air-tight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth is essentially chicken-flavoured water, and since dogs love the taste of chicken, by giving them chicken broth you help hydrate UR pup and aid in stopping diarrhoea. Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort of your pets. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are recommended for addition. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for your puppy. This would possibly contribute to an energy boost when your dog uses chicken broth. Rich in Amino Acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety. Nutritive value Energy: 112.8 Kcal Carbs: 62.5g Protein:57.2 g Fat: 9.53 g Fibre: g Ingredients Chicken (whole or pre-cut): 1 Brown or white rice: 1 cup Peas : 1/2 cup Carrots: 1/2 cup Cut green beans (not French cut): 1 cup Step 1: Put the chicken pieces in a large pot with enough water to cover the chicken by one or two inches on top. Cover the pot with a tight-fitting lid. Boil the chicken until it separates easily from the bones. Remove chicken from the water onto a platter, separate the meat from the bones and keep the bones separate to give them to UR pet. Step 2: Allow the chicken to cool down on a platter. Now pour the rice into the broth, stir gently and bring to a boil on low flame. Cover the pot and let it veggies and rice cook. Water should not absorb the stock too much. If too much stock does seem to get absorbed, then add some more water. Step 3: Add the chicken while the rice cooks. Cover the pot and let it simmer for approximately five minutes, or until the veggies are soft. Avoid using corn and grains as they have been proven to cause an allergic reaction in some dogs. Step 4: If UR adding fresh veggies like beets, then make sure to add them 15 minutes before you add chicken. Remove the stew from the heat, add the chicken pieces and stir. Allow the stew to cool down and serve. Store the leftover stew in an airtight container in the freezer. Note: Remove the stew from the freezer 2 hours before you want to feed UR pet. Chicken broth doesn't just taste great but it is also healthy for UR pets too! From joint relief and keeping their fur coat shiny and strong. It's a host of great health benefits which keep UR pet happy and healthy! Joint pain relief Chicken broth includes two primary ingredients which can relieve the joint discomfort. Glucosamine is the first and chondroitin, the second. For dogs with arthritis, these two ingredients are definitely recommended. The problem is that the additions can be costly. One great choice is to feed the chicken breast for your dog. Heart-healthy Arginine is a prescribed treatment for congestive heart failure in dogs. Chicken broth contains plenty of arginines that improve cardiac health for UR puppy. Rich in amino acids Every day most dogs eat the same thing. It doesn't matter if the food is well-balanced. The problem though is that it can cause certain deficiencies in amino acids. A number of amino acids, including glycine, are found in chicken broth. Giving UR dog a little chicken broth is a great way to make up for the missing amino acids. Gives a lustrous and healthy fur coat Just like chicken broth contains a good variety of amino acids, it also includes a wide range of micronutrients, which will help keep UR dog's coat on point! Boosts brain health Glycine offers multiple health benefits, but one of the biggest is that it can improve UR dog's brain health too apart from bone health. Glycine is a neurotransmitter that can help your pets with OCD, depression, stress and even separation anxiety.
What Should A COVID-19 Diet Include?
COVID-19 pandemic has been an extremely challenging situation for everyone, and it's not something that we were equipped for. There was no dietary checklist ready to follow in order to avoid or beat the virus smartly. All we knew was to eat immunity-boosting foods and go back to the basics of having Vitamin C rich fruits, haldi, vegetables and multivitamin. But the fundamentals which I've realised while working during this pandemic with my clients is that it's not just about immunity. We need to make sure that we follow a holistic plan. Not withdrawing any nutrient is the key to maintaining immunity. The idea is to eat well and not follow unrealistic diets during this unpredictable phase. Every nutrient should be included in UR diet in specific quantities during UR day. So, let me highlight some of these vital nutrients and give you a generic guideline on how to include them through your day: Nuts & Seeds: are high in magnesium and good fats. They can be consumed anytime in the day Dal, Pulses and Sprouts: are good sources of fibre and a make-up for the protein source for vegans in their major meals. Non-vegetarian Foods: might be difficult to get due to unavailability during the COVID times. Also, some people are apprehensive about consuming any animal protein during COVID. But if you can manage eggs, fish and lean meat, they are a great source of protein in your major meals. Greens: Spinach, green beans, amaranth leaves, colocasia leaves, coriander, fenugreek leaves, mint leaves and arbi-ke-patte all of these are rich in fibre, iron and vitamins. Fresh Fruits: All seasonal fruits are great sources of vitamins and minerals and should be added as a meal once or twice a day. Dairy Products: like yogurt, kefir, buttermilk and lassi make up for good source of probiotics for UR gut flora. Grains: Barley, brown rice, buckwheat, millets, oatmeal, whole-wheat bread, whole grains are great sources of energy Snacks: Makhana (fox nuts), nuts and steamed sprouts are great guilt-free snack options. Is there anything like over binging on immunity foods? At times we overdo eating all the immunity-boosting foods all at one go, which makes it ineffective. Spread these foods through UR day and don’t have it all at one time. Food’s such as haldi, ghee, flaxseed powder, jeera paani, black pepper, aloe vera, moringa powder, honey and Vitamin C, all of this works when taken consistently over a long period of time. It will eventually help you build a good immunity but it’s not going to overnight double UR immunity. The trick is to eat the right variety of food and create a good sustainable habit. Let food be thy medicine. While no foods or dietary supplements can prevent or cure COVID-19 infection, but following healthy sustainable diets are essential for supporting immune system. A good mix of nutrients which includes carbohydrates, protein, fat, fibre and fluids can help you attain a balance in nutrition, making your body stronger, one step at-a-time.
Nutritional Gains Of A Cauliflower
Nutritional Gains Of A Cauliflower Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can do wonders for UR health. It has turned out to be a secret superhero since it is extremely low in carbs and fat. It is a significant ingredient for the keto diet that was followed by a large population around the world. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. Without further ado, let's find out what this veggie can do for you health-wise. Nutritional Values Of Cauliflower A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein. Cauliflower has been known to have anti-carcinogenic properties. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. The fibre content in the veggie also lends to an improved digestive process. Cauliflower is so versatile, you can use it as a substitute for rice, as a pizza base, make a soup, bake it, whip-up a pachadi, or even freeze it for later use. Table Source: USDA For 100gm of cauliflower (raw) Name Amount Unit Water 92.1 g Energy 25 kcal Protein 1.92 g Total lipid (fat) 0.28 g Carbohydrate, by difference 4.97 g Fibre, total dietary 2 g Sugars, total including NLEA 1.91 g Calcium, Ca 22 mg Iron, Fe 0.42 mg Magnesium, Mg 15 mg Phosphorus, P 44 mg Potassium, K 299 mg Sodium, Na 30 mg Zinc, Zn 0.27 mg Copper, Cu 0.039 mg Selenium, Se 0.6 µg Vitamin C, total ascorbic acid 48.2 mg Thiamin 0.05 mg Riboflavin 0.06 mg Niacin 0.507 mg Vitamin B-6 0.184 mg Folate, total 57 ug Folate, food 57 ug Folate, DFE 57 ug Choline, total 44.3 ug Lutein + zeaxanthin 1 µg Vitamin E (alpha-tocopherol) 0.08 mg Vitamin K (phylloquinone) 15.5 µg Fatty acids, total saturated 0.13 g 4:0 0 g 6:0 0 g Where Does UR Cauliflower Grow? Some of the states that produce the largest quantities of cauliflower are Karnataka, Uttarakhand, Uttar Pradesh, Himachal Pradesh, Haryana, Rajasthan, Bihar, Gujarat, Maharashtra and Odisha. Upsides Of Eating Cauliflower Rich in antioxidants and phytonutrients that protect against cancer. Great source of vitamins and fibre. Low in calories, helps with weight loss and weight management. Strengthens our bones, improves heart health. Sulforaphane present in cauliflower helps to regulate blood pressure and kidney function. Regulates the immune system and inflammation. Cauliflower contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese. Improves insulin sensitivity. Helps in preventing oxidative stress. Cauliflower, like other vegetables belonging to the brassica category, is packed with Vitamin C, manganese and other potent antioxidants, which provide nourishment to UR body. Raw Vs Cooked Cauliflower Studies suggest that both forms of cauliflower when consumed have almost the same nutritional value, so it's basically a “win-win” situation. Well, in some European countries cauliflower is eaten raw rather than cooked. Some of the best ways to savour this vegetable are by steaming, blanching, roasting, mashing or sauteing it. One of the few downsides of overeating cauliflower is that it can cause bloating and gas. If you've already had a bit too much to eat, then here's a simple remedy to get rid of gas. Myth 1 Steaming cauliflower is not the best way to preserve the most amount of nutrients. Don’t worry, though — you don’t have to eat it raw if that’s what UR wondering. Studies show that, out of all the cooking methods, steaming cauliflower retains the most amount of nutrients. It is also said to be moderately consumed in hypothyroid patients since it contains goitrogens. However, when cauliflower is steamed, the goitrogen content can be reduced significantly since it leaches into the water. So, steaming cauliflower is the way to go. Myth 2 The stems and leaves of cauliflower are edible and nutritious. It turns out, the stems and leaves of cauliflower are completely edible, tasty, and quite nutritious too. The stem can be cut- up and used with the florets, while the leaves can be tossed in a salad or added in a soup. Cauliflower stems and leaves are excellent sources of calcium, iron, fibre, vitamin C and folate. Myth 3 Cauliflower only comes in one colour. Almost everyone recognizes the creamy-white coloured cauliflower we see in most of the grocery stores and markets. But, did you know that this veggie comes in 3 other eye-catching colours too? Orange has the most amount of beta carotene out of all the cauliflower variants. Purple is filled with anthocyanins, which are the same antioxidants that give purple potatoes their colouring. Green looks like the cauliflower but has the chlorophyll content found in broccoli. If you want more cauliflower recipes, then check out our videos on how to make cauliflower crust pizza and cauliflower curd like rice. If you still want to know more about how you can scale your nutrition then get in touch with our certified and trusted nutritional advisors.
Rinse the raw mangoes and wash them in water to remove any sticky residue. Aam Panna Ease: 5 Approximate cost: INR 105 Serving size: 8 Cooking time: 20 minutes Nutritive value Energy: 186 Kcal Carbs: 45.8 g Protein: 1.4 Fat: 0 Fibre: 4.2 g Ingredients Raw mangoes- 400 grams Water - 2 cups Jaggery powder - ½ cup Cardamom powder - 1 tsp Roasted cumin powder - 1 tsp Black pepper powder - ¼ tsp Black salt - 2 tsp Preparation Step 1: Rinse the raw mangoes and wash them in water to remove any sticky residue. Step 2: Boil the mangoes till they become soft inside and the skin gets discoloured. Take them off the heat and let the mangoes cool down. Step 3:When the mangoes have cooled down, remove the skin and squeeze the pulp out of the mangoes. Step 4: Strain the liquid to remove any chunks. Mix all the ingredients together, blend and add two cups of water. Put some crushed ice or ice cubes in a glass, pour the aam panna and serve.
Chewy Banana Bars
Preheat the oven to 180C. Peel the bananas, put them into a bowl and mash. Add nutella and whisk, until the mixture is smooth. Ease: Approximate cost: INR 150 Serving size: 16 Cooking time: 35 minutes Nutritive value Energy: 67Kcal Carbs: 9.65g Protein: 1g Fat: 2.86g Fibre: 1.30g Ingredients Bananas: 120g Homemade nutella: 60g Seedless dates: 55g Chopped hazelnuts: 35g Puffed Rice (Kurmura): 10g Oats: 45g A pinch of salt Preparation Step 1: Preheat the oven to 180C. Peel the bananas, put them into a bowl and mash. Add nutella and whisk, until the mixture is smooth. Step 2: Put seedless dates and hazelnuts in a food processor, and grind them finely into crumbs. Transfer the crumbs into a bowl and mix in the puffed rice, oats and salt. Step 3: Add the banana and nutella mixture and stir, till it is evenly combined. Spoon the batter into an 8-inch square baking pan lined with butter paper. Press the batter down firmly and evenly in the baking pan. Step 4: Place the baking pan in the centre of the preheated oven for 25 minutes. Let the baked chewy banana cool down for sometime before you slice them into even bars. Store them in an air-tight container.
Prep time: 10 Ease: 5 Approximate cost: INR 45 Serving size: 1 Cooking time: 30 Nutritive Value Energy: 167 Kcal Carbs: 24 g Proteins: 5 g Fat: 6.1 g Fibre: 24 g Ingredients Whole wheat flour - 1 cup Chickpea flour- 1/2 cup Green chilli - 1 Ginger - 1 tsp Cumin seeds - 1 tsp Red Chilli powder - 1 tsp Turmeric powder - 1/2 tsp Sugar - 1 tbsp Cooking soda - 1 pinch Oil - 2 tbsp Methi (fenugreek leaves)- 1/2 cup Water - 1/2 cup Method Finely chop the methi leaves. Add all the ingredients into a bowl except water. Preheat the oven for 150 C Mix the mixture well until a crumble forms. Add water and make a kneadable dough and rest for half an hour. Spread the dough and cut them into your favourite cookie shape. Bake them in a preheated oven at 150-degree centigrade for 20 minutes. You can have them as an evening snack with tea.