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Introducing MacroTracker by MasalaMonk

When you look at the app store or all other apps that enable you to efficiently track your macros, most of them rely on some type ‘database’ of built in food products, values, names, dishes, data from some authority – maybe USDA, or any such reliable body. My problem with those apps it that it makes them highly unreliable, The data is pre-fed into the system and you are just estimating your diet hoping for the accuracy of the data. And most of these apps would not allow you to customise those values. And then there is a problem of nationalities, locations and types of food that we actually like to eat,

The main difference in MacroTracker by MasalaMonk is  that there is no database fed into the system at all. It comes blank out of the box, allowing you to make your own entries and database. As someone who has struggled with weight and keeping a track of his food and eating habits, I realised as big a ‘foodie’ I thought I was, I ended up eating items from the same catalogue of 30-50 dishes or food items max – depending on where I am living, weather, kind of food available etc.

Finding Macro content of anything is not a big deal these days, just do a quick google search for anything and you will have the values – pick one from the source you find most reliable and create your own entry in the database for your account. You can always come back and edit the item or delete the same and make any modifications you want.

What else? Though you enter 3 basic macros, Proteins, Carbs and Fats,  for the food item, the app gives you a sope to add 5% error, to account of things that might not be accounted for, a feature I believe can help people who are strictly trying to restrict their caloric intake for whatever reason.

Right now we have hosted the first cut of the application on MacroTracker.MasalaMonk.com or  http://macrotracker.masalamonk.com/ – its in early development stages, however I thought I will still put the word out there and start collecting some feedback.

If you are looking for a MacroTracker – do take this one for a spin and let me know the feedback on comments. Would love to improve and develop it further.

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Homemade Traditional Coconut Ladoos- Make the juiciest ladoos with this recipe

In Indian tradition, Coconut ladoos or Nariyal ladoos are offered to God or deities during Hindu festivals. Eating homemade sweets that are traditionally prepared, especially during festivals, is a way to bring families together. Sweets prepared at home in the traditional way are wholesome and nourishing that are not going to affect your health or weight.

Unlike commercial sweets, homemade sweets give you a complete control over what you are going to add. Celebrity nutritionist Rujuta Diwekar is of the belief that, if you go completely off sugar, then it can increase cravings and make you switch to artificial sweeteners-which come with their share of side effects and health risks.

Thus you can have homemade sweets prepared with natural and quality ingredients, used in right quantity. Portion control and moderation is the key to everything.

Coconut ladoos are traditional sweet balls made primarily with coconut and a sweetener like sugar and jaggery. They are flavoured with cardamom. Some prefer adding nuts like cashews and almonds to it as well. These are traditionally made with milk, ghee and fresh coconut. However, there are other variations that use condensed milk or milk powder to reduce the cooking time and fresh coconut is replaced with store-bought desiccated coconut.  

In this recipe, we will be making traditional coconut ladoos with fresh coconut, unprocessed sugar, milk and ghee.

They come out absolutely delicious, juicy and soft and they are so easy to make. These ladoos taste best with freshly prepared desiccated coconut at home instead of store-bought desiccated coconut. Preparing desiccated coconut at home is super easy and will hardly take you 10 minutes to prepare it.

Recipe

Prep time: 15 minutes Cook time: 30 minutes 
Serving: 10 ladoos

Ingredients: cup measurements 250 ml

  1. Homemade Desiccated Coconut: 2 cups + 2 tbsps (refer below)
  2. Full cream milk: 1 1/4th cup
  3. Sugar: 1/2 cup
  4. Cardamom powder: 1/4th tsp
  5. Nuts (optional, I didn’t add any)
  6. Kesar strands for garnishing
  7. Ghee: 2 tbsps

Method

  • Heat a heavy bottom wok. Put ghee and coconut in it and roast for a minute. Keep stirring continuously on lowest flame. 
  • Now add milk and sugar. Mix well. The mixture at this point will be watery. Keep stirring and cook on lowest flame till milk completely evaporates. It’ll take roughly 25 minutes. 
  • Once the mixture thickens and gets a crumbly texture, add cardamom powder and chopped nuts if using. Mix well. 
  • Allow it to cool for couple of minutes. Now shape them into small balls. 
  • Put remaining desiccated coconut on a plate. Roll the laddoo over it till it coats well. 
  • Garnish it with kesar strands. 
  • Refrigerate it for atleast an hour or overnight to set.

How to make desiccated coconut at home with fresh coconut

  1. Peel the brown husk from the coconut. Either grate or finely chop it and shred it in a blender. Heat a heavy bottom wok. Put the grated/shredded coconut in it and roast on lowest flame, stirring continuously till moisture from coconut evaporates. It’ll take you anywhere between 7 to 10 minutes. 
  2. It’s done when you will feel that it has really gone light while stirring and separates easily from each other.

Notes:

  1. Sweetener: You can use a sweetener of your choice. If you can’t find raw unprocessed sugar, you can make this with jaggery as well.
  2. Flavour: Traditionally cardamom powder is used to flavour coconut ladoos. However, if you don’t want to add it, you can skip it as well. In winter, you can flavour it be adding dry ginger powder or nutmeg.
  3. Choosing Coconut: Though this recipe tastes best with fresh desiccated coconut but if you can’t find fresh coconut, you can use store-bought desiccated coconut. Make sure the desiccated coconut is raw and not steamed or frozen.
  4. Vegan Version: For vegan version skip, ghee and milk and instead add coconut oil and coconut milk to this recipe.
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Everything you need to know about drinking from Earthen Pot- Back to Basics

Water consumption is crucial for maintaining good health, particularly in summertime, when temperatures are soaring. This is the time when we crave for a glass of chilled water. We step inside our homes after being under the scorching sun and the first thing we do is drink a glass of chilled water straight from the refrigerator. Drinking cold water gives an instant relief and helps beat the heat.

According to experts, drinking 8-10 glasses of water is necessary to stay hydrated. However, drinking water at a proper temperature is also important. Drinking cold water straight from the refrigerator has been linked with many health issues. Various researchers and even Ayurveda has claimed that refrigerated chilled water weakens our immune system and leads to various health problems.

Here are a few reasons why one should avoid cold water from the refrigerator:

  1. In Ayurveda, it is believed that consuming cold water can weaken your digestive fire, known as Agni, and impacts digestion. Normal body temperature is 37 degree C, and when you consume something very cold, your body compensates by spending energy to regulate this temperature. This energy should originally be used in the process of digestion and absorbing nutrients.
  2. Consuming cold water from the refrigerator can lead to mucus formation. Due to this, problems like sore throat, cold, excess mucus and throat swelling can occur quite frequently. A study conducted in 1978 in a journal CHEST published by American College of Chest Physicians found that nasal mucus thickened after drinking cold refrigerated water and persisted for more than half an hour.
  3. Cold water consumption can also have an effect on the heart rate. It can reduce the heart rate of your body. Research at the National Yang-Ming University School of Medicine in Taiwan found that drinking 250 ml of ice water significantly lowered the heart rate as compared to room temperature water.
  4. It can lead to sudden headaches. Cold water can cool down your nerves in your spine, which affects the brain and nervous system. This situation can increase problems for people who are already suffering from sinus or migraine.

So, what is the solution? For someone like me, I need cold water in summers to quench my thirst. But fret not!! The answer to your concern is- EARTHEN OR CLAY WATER POTS. Drinking water from clay pot or matka, as we call it, is nothing new to us Indians. Our ancestors have been storing water in clay pots for centuries. Earth is a natural coolant and also naturally contains many minerals that are healing for human body.

Benefits of Clay Pot water

  • NATURAL COOLER: Clay is porous in nature which helps in cooling the water. Now this naturally cold water unlike refrigerated water will not give you sore throat or cold.  Infact, you’ll be surprised to know that this earthen water is soothing for sore throat because of many minerals that seep into water through clay. 
  • ALKALINE: Clay water is more alkaline than normal water. Clay naturally increases the pH level of water. Alkaline clay reacts with water, in turn increasing its pH level. Hence, we don’t have to run after those expensive water filters which claim to increase pH level of water when we can naturally do it and it is inexpensive. 
  • BOOST DIGESTION: Since clay water is naturally alkaline, it boosts digestion and metabolism. Human body is known to be acidic in nature. Keeping your body alkaline will help you and your child get rid of acidity and indigestion related problems. 
  • PREVENTS SUN-STROKE: Its summer time and temperatures are soaring everywhere. There’s nothing better than drinking water from these earthen pots. This nutrient dense water, will cool your digestive system and will prevent you and your child from other heat related ailments.
  • NATURAL PURIFIER: Clay pots are not just useful to cool the water, but it also helps to purify it naturally. The porous micro-texture blocks contaminants in the water and makes it safe to drink.
  • ENHANCED TASTE AND FRESHNESS: Water stored in earthen pots acquire a distinct taste due to minerals present in clay. This earthiness enhances the taste of the water and makes it refreshing. Also, the porous surface of clay pot allows for air circulation preventing the water from stagnation and helps to maintain its freshness overtime.

How to first time use Clay Pot

When you buy the pot, rinse it well with fresh water 3 to 4 times. Then fill it with water. Keep the water filled pot overnight or for 10 to 12 hours, then empty it. Do this twice. This is called seasoning of clay pots before use. Now, keep the empty pot in the sun for 4 to 5 hours. The sun rays will naturally disinfect the pot. After keeping it in sun, fill it again with water. Empty it after 2 to 3 hours. Now the pot is ready for consumption.

How to clean a Clay Pot

It is recommended to clean the pot at least once a week. To clean all you have to do is keep the empty pot facing upside down in the sun for 4 to 5 hours. The sun will do its job. Afterwards, rinse it with fresh water 2 or 3 times and refill again for consumption. Do not use any dish washing liquids or soap to clean it. Never use a metal scrubber to clean. And never put your hand inside clay pot. This might contaminate it.

Since clay pots are porous in nature, it allows the natural salt and minerals from water to seep through the outside causing a white powdery build up on the outsides of the pot. This residue is not harmful, and it can easily be cleaned with a dry clean cloth.

Some Do’s and Don’ts of Clay Water Pot

  1. Store it in cool, dry place to prevent mold growth.
  2. Don’t store acidic or citrus – based liquids in the clay pot.
  3. Don’t store hot water in it.
  4. Do not keep it in the refrigerator.
  5. Since clay is fragile, handle it with care.

Bottomline

Clay is healing for human body. It is time we go back to our roots. Ancient India extensively used clay wares which is nothing but earth. It is one of the healthiest substances to store water. Water stored in these matkas makes one of the most refreshing drinks on a hot summer day. Introduce your children and family to this goodness. It will help you connect with mother earth and nature.

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Hummus Veggie Sandwich: A Nutritious and Delicious Delight

There’s something incredibly satisfying about biting into a sandwich that’s not only packed with flavor but also brimming with nutrients. Enter the Hummus Veggie Sandwich, a perfect blend of creamy, flavorful hummus and a colorful medley of fresh vegetables. This sandwich is a fantastic option for a quick breakfast, a healthy snack, or even a light dinner.

Hummus, made from blended chickpeas, tahini, lemon juice, and garlic, is a staple in many kitchens for good reason. It’s rich in protein, fiber, and healthy fats, making it a nourishing choice for any meal. Its creamy texture and savory taste complement a variety of veggies, enhancing the overall flavor of the sandwich.

Ingredients: For Hummus:

  • 1 cup boiled Chickpeas
  • 2-3 cloves of Garlic
  • 2 tablespoons Olive oil
  • 1 tablespoon Sesame Seeds (Tahini)
  • 1/2 teaspoon Salt

For the Sandwich:

  • Hummus (prepared from the above ingredients)
  • 4 slices of Bread
  • 1/2 Cucumber, thinly sliced
  • 1/2 Onion, thinly sliced
  • 1 Tomato, thinly sliced

Instructions:

In a food processor or blender, add the boiled Chickpeas, garlic, olive oil, sesame seeds, and salt.

Blend the ingredients until you get a smooth and creamy consistency. If the mixture is too thick, you can add a little water or more olive oil to achieve the desired texture. Taste the Hummus and adjust the salt or other seasonings to your preference.

Take two slices of bread and spread a generous amount of Hummus on each slice. Place the thinly sliced cucumber, onion, and tomato on one slice of bread, creating a layer of fresh veggies.

If you prefer a warm and toasty sandwich, you can grill it in a pan or sandwich press. Heat a non-stick pan or sandwich press over medium heat. Place the assembled sandwich on the hot pan or press and cook for a few minutes on each side until the bread turns golden brown and crispy.

Once the sandwich is ready, remove it from the pan or press (if you grilled it). Cut the sandwich in half or quarters, if desired, and serve immediately. You can enjoy the Hummus sandwich as it is, or pair it with a side salad or your favorite dipping sauce.

This Hummus sandwich is not only delicious but also packed with nutrients, making it a healthy and satisfying meal option for any time of the day. Enjoy your tasty and nutritious creation!

Whether you’re packing it for lunch, serving it at a picnic, or enjoying it as a quick dinner at home, this sandwich is sure to satisfy. It’s easy to make, highly customizable, and perfect for meal prep. Plus, it’s a fantastic way to enjoy a variety of fresh, nutrient-dense vegetables in one tasty package.

Give this Hummus Veggie Sandwich a try, and discover a new favorite that’s as healthy as it is delicious. Your taste buds and your body will thank you!

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How to make Almond Milk at Home

While I love the convenience of store-bought almond milk but once you get the taste of your homemade version, it’s hard to go back to store-bought milk. It’s creamier and nuttier than commercial almond milk and of course without thickeners, artificial flavors, stabilizers and no shelf life extending additives.

Almond milk is a nutritious, nut-based dairy alternative and has become popular over the years. It’s dairy and lactose free. Hence, making it a good option for those avoiding dairy or are lactose intolerant.

Including almond milk in an overall healthy and balanced diet certainly has its upsides. Almond is a fabulous source of vitamin E, a nutrient that has antioxidants properties. Since it is low in calories, it can also support your weight management goals. 1 cup of almond milk has only around 40 calories. It also contains heart-healthy poly- and monounsaturated fats and is also free from saturated fat, trans fats and dietary cholesterol.

While homemade almond milk is a great source of nutrients, it is not a good source of protein and calcium but don’t let it stop you. There are plenty of other plant base sources of calcium and protein which you can include in your diet.

Homemade almond milk allows you to control the amount of sweetness and infuse flavors as well as play around with the thickness. It’s amazingly simple- just soak, blend and strain and it is super versatile. You can use this milk for making coffee, add it to your cereals, blend it to smoothies, use it in your favorite baked goods. Once you have it in hands, there are million ways to use it.

How to make Almond Milk

Ingredients: makes 800 ml thick Almond milk

  • 1 cup raw Almond
  • 3 sticky Dates
  • 1/2 tsp Vanilla extract
  • 3 cups of filtered Water

Instructions

  • Soak almonds overnight or for at least 7-8 hours. Now most recipes call for soaking almonds in hot water for an hour or 2. But soaking it for long increases bioavailability of the nutrients and makes milk easy to digest. Also, it makes almond easier to blend resulting in creamier milk.
  • Drain the water. The almonds should be nice and plump. Add soaked almonds in a blender. (Do not peel the skin. Skin contains several antioxidants and prebiotics)
  • Also add de-seeded sticky dates and vanilla extract.
  • Add filtered water and then blend till it is smooth & creamy. Do it for 1 or 2 minutes. The timing will depend on how powerful your blender is.
  • Take a clean muslin cloth and set it over a large bowl. Add almond milk. Use your hands to squeeze and press as much liquid out as possible. This is thick creamy milk.
  • If you want it thin, which I like, put the almond residue back in blender. Add 1.5 cups of water and strain again. This will be thin and less creamy.

Variations:

  1. You can choose sweetener of your choice as well. If you don’t want to use sticky dates, you can either go for maple syrup or honey to sweeten it.
  2. You can also simply go for unsweetened version of almond milk as well.
  3. Flavoring your almond milk is totally your choice. Either you can add vanilla extract like mentioned above or flavor it with cinnamon or raw cacao powder if you like chocolaty milk.
  4. You also try blending it with strawberries or blueberries if berry milk is your thing.

Notes:

  • You can use almond milk right away or refrigerate it in a clean airtight glass bottle for upto a week.
  • Do not throw away the almond residue. This can be added to cakes, cookies, smoothies, energy bites. You can also spread the almond residue on a baking tray and bake it in an oven at 180 C till moisture evaporates. Once cooled, grind it to a fine powder and you have your homemade almond meal ready.