Category: Health and Wellness

Posted on by — Leave a comment

Tips and Recipes to Help your Child Recover from Diarrhoea

Diarrhoea (loose, watery bowel movements) is a common problem in young children. It rarely means a child has a serious illness. Three most common reason for loose watery stools are: –

  1. viral or bacterial infection
  2. drinking too much fruit juice
  3. starting a new medicine

The biggest risk of diarrhoea is dehydration which means losing body fluids and not having enough electrolytes for their body to function the right way. Your child NEEDS to stay hydrated at all times which means giving extra liquids in smaller amounts at regular intervals. 

I love summer season but with temperatures soaring comes a large variety of infections and stomach bug is one of most common infections in summers. Most of such cases don’t require any medication or medical attention and can be cured at home with few dietary changes. Mild diarrhoea is 2-4 watery bowel movements in a day which usually goes away on its own. 

When do you require medical attention?

  • If your child is below 18 months old, ALWAYS consult your pediatrician.
  • If diarrhoea lasts for more than 2 days

Now let’s come to the biggest question- WHAT TO FEED YOUR LITTLE ONE?

Yes, we all know the usual stuff that we Indians normally eat when we have an upset tummy like khichri (rice and lentil gruel) and curd rice. But we mothers are aware that our child gets extra fussy when sick and will need variety. As a mother of a 10 year old boy I can understand your plight. We are always in a fix when it comes to preparing the next meal for our child when he/she is sick. We want it to be nutritious, mild, wholesome and above everything else your child needs to find it tasty.

So yes! The biggest challenge is what healthy and tasty stuff can you give? So here I am to your rescue. I will share with you few tips and simple, healthy yet delicious tried and tested recipes which will help you sail through the infection.

Pro Tips

Diet rule for Diarrhoea is B.R.A.T.Y diet, i.e.: Banana, Rice, Applesauce, Toast and Yogurt

  • Include more of yogurt in your child’s diet. The probiotics in yogurt will soothe his/her digestive system.
  • Switch to fruits like apple and banana which helps in binding the stool and avoid all fruits starting with letter ‘P’ like peaches, plums, papaya, pear. Also avoid apricots and strawberries.
  • Give your child more food containing starch. Starchy foods like rice, pasta, potato, white bread (refined flour bread) are easily digested during diarrhea.
  • Avoid all green leafy vegetables like spinach, Broccoli 
  • Include more carrots in diet. Pectin in carrots soothes digestive tract and helps add bulk to the stool.
  • And most importantly, keep your child well hydrated at all times. Strictly avoid all kinds of juices, fresh or concentrated.

Now keeping the B.R.A.T.Y diet in mind, here are some simple and healthy recipes to feed your child

  • Banana Smoothie: Consuming bananas with a little curd/yogurt is a traditional combination which works wonders. Eating banana and yogurt can provide your child with potassium, electrolytes, probiotics and prebiotics which deplete during diarrhoea. Here’s how you can make it. 
  • Carrot Apple and Ginger Smoothie: Carrot are a must when a child is suffering from diarrhoea. Carrot contains pectin. When pectin enters the body, the intestine begins to swell and form a sticky gel, thereby reducing diarrhea. But remember to lightly cook carrots.
  • Potato Poha (Flattened Rice) Patties: Potatoes without the skin are easy on the stomach and contain potassium, an electrolyte lost through diarrhoea. Boiled potatoes are easy to digest and can provide a starchy source of energy when your child is feeling weak due to stomach issues. Poha is light, easily digestible and good source of carbohydrates. It’s also a great source of iron. The husk of rice from which poha is made helps to bind loose stools. Here’s how you can easily make these patties for your child. Remember to keep it low on spices. 
  • Aglio Olio Spaghetti: Pasta is every child’s favourite. This was my life saviour during these troublesome times. They are good sources of carbohydrates, which your child needs for energy, whether he/she is pooping prolifically or not. It can help to bind stools. Also, since pasta has less fibre than whole grains, it is easier on the gut. Check out the recipe
  • Herb Rice with Spring Onions: White rice is a great choice during episodes of upset tummy. It will help to add bulk to the stool and will also provide your child with energy. Since plain bland white rice is boring and children refuses it at times, I tried to spice it a little with black pepper, rosemary, garlic and star anise. All these spices and herbs aid digestion and are actually good for the gut. You can tweak the recipe as per your liking. This is just to give you an idea. 
  • Hung Curd Sandwich: Another great source of carbohydrates, protein and probiotics. Your child will love these sandwiches and will eat them without any fuss. I have also added boiled egg yolk in the hung curd spread. Eggs help slow down bowel movements and help the child recover faster from diarrhoea. You can of course add or remove the ingredients as per your liking. 
  • Chocolate Banana Pancakes: No child says no to pancakes. Ever! Atleast I haven’t seen any. I have added cacao powder instead of cocoa powder. Cocoa powder is more processed than cacao powder, hence cacao powder is a healthier choice. Keeping in mind the BRATY diet, I have added Maida (All Purpose Flour) and oats flour to this recipe with no leavening agents. Check out the recipe here.

Please note, that BRATY Diet and refined flour is recommended by pediatricians for only a short period of time. It helps to neutralise stomach acid and stop diarrhoea. It is to be followed only till diarrhoea is under control. Once the child recovers, please follow the usual diet with whole grains and all kinds of vegetables and fruits.

I hope these recipes help you. Please remember, not to force feed your child especially when the child is sick. Your child will let you know when he or she is ready for food. The most important thing is that your child should remain hydrated at all times. And in all this chaos remember to take a breather. Keep your sanity intact which is another most important thing. I promise it gets better. 🙂 Stay healthy! 

Posted on by — Leave a comment

Fermented RAGI (Finger Millet) IDLIS- Gluten Free | Gut Friendly | Breakfast Recipe

At home Idlis is our favourite breakfast. Ragi idli is a nutritious wholesome South Indian meal. They are light, easy on stomach and have tremendous health benefits. Idlis are like steamed cakes made with lentils and idli rice. Ragi idli is just another variation where ragi is replaced by rice. The batter of these ragi idlis will also be beneficial for making dosas the next day. I like to serve these millet idlis with Coconut Chutney or Kara Chutney.

Ragi idli is made using idli rice, flattened rice (poha), ragi flour, urad dal and fenugreek seeds. The ingredients are first soaked and then the batter is prepared by grinding the ingredients followed by fermentation, then the batter is steamed to make idlis. This batter yields consistent results. The idlis will always be pillowy soft and totally melt in mouth.

Not just Ragi idlis or dosas, if you are a pancake lover, you can also try these, Ragi Pancakes or these Millet Cutlets which you can easily make at home in 10 minutes using minimal oil. They come out absolutely delicious and are so healthy.

Given the health benefits of ragi, these steamed cakes become a superfood which not only has benefits of whole grains, but it is also fermented. 

Why fermented food is good for you? 

Fermented foods like idli, dhokla, dosa are a fabulous addition to your diet.

  • It helps in increasing immunity and improves digestion. 
  • It also increases the bio availability of minerals. It breaks down proteins, carbohydrates and other minerals in a way making it easily available to our body. 
  • Also a lot of good bacterias are at play when your food is fermenting. All fermented foods are natural probiotic. It’ll strengthen your immune system making you disease resistant.
  • The lactic acid bacteria which helps in fermentation also creates omega 3 fatty acids, essential for the immune system. It will help to remove toxins and helps your body build a healthy gut flora. 

Here are 5 excellent reasons why this millet should be in your diet.

  1. High fibre content: Ragi is high in dietary fibre which will help to promote proper digestion and keep your bowel movements in check. 
  2. Rich in Calcium: It is an ultimate non-dairy source of calcium. Just 100 grams of Ragi can give you 344 mg of calcium.
  3. Supports Gluten- Free Diet: Ragi is a great choice if you are on a gluten-free diet – it’s naturally gluten-free! No need to worry about hidden gluten as it’s a safe and delicious way to enjoy your meals.
  4. Child Nutrition: It helps to fulfil child’s nutritional needs. It is rich in protein, calcium, iron, zinc and other essential nutrients.
  5. Treats Anaemia: Since Ragi is an excellent source of iron too, which is essential for producing red blood cells, it helps to fight off anaemia.

With all such goodness and nutrition packed in this humble dish, let’s get to the recipe now

Recipe: serves 4

Ingredients: measuring cup size 250 ml

  1. Ragi flour: 1 cup
  2. Idli Rice/Parboiled Rice or Broken Rice: 1 cup
  3. White Split Urad dal: 1/2 cup
  4. Flattened Rice/Poha: 1/4th cup
  5. Fenugreek seeds/Methi dana: 1/4th tsp
  6. Rock Salt or any non-iodised salt: As per taste
  7. Oil/ghee for greasing
  8. Water as required for making batter and steaming 

Method: 

  • Wash rice and poha 3 to 4 times. Soak them in enough water for 5 hours. 
  • Wash urad dal and fenugreek seeds 3 to 4 times and soak for 5 hours. 
  • Drain the water from dal and rice. First grind urad dal to a smooth and fluffy batter. Add little water at a time to get a smooth paste. Do not add too much water in one go. 
  • Then grind rice and poha to a smooth batter using water as required. Again, don’t add too much water. Add little at a time. 
  • In large steel bowl, mix together both dal and rice batter. 
  • Add roughly 3/4th cup of water to ragi flour and make a smooth consistency batter. Make sure there are no lumps. 
  • Mix Ragi batter with rice and dal batter till it completely incorporates. 
  • Add rock salt as per taste. Cover the bowl with a lid and keep the batter in dark warm place for 9 hours or more. I had to keep it for 12 hours.
  • The batter will double and become fluffy and airy. Give a gentle mix before making the idlis. Do not mix rigorously or you will lose the airiness of the batter. 
  • In an idli maker, bring water (roughly 3″ above) to boil. Grease idli moulds with oil/ghee. Fill in the cavities with the batter.
  • Now, steam the idlis in idli maker for 10 to 12 minutes or till toothpick inserted at the centre comes out clean. It shouldn’t be sticky.

Tips for fermentation: – 

  1. Add rock salt to the batter before fermenting. Salt helps in fermentation. Do not use iodised salt. 
  2. Do not skip Fenugreek seeds. It helps the batter to get bubble like texture. Also, it’s makes dosa crispier. 
  3. Add enough water while grinding dal and rice to get smooth and fluffy batter. Do not add water in one go. Keep adding little at a time. This will give you soft idlis. 
  4. Mix the final batter with your hands for a minute and then keep it at a warm place. The warmth in your hand will help in fermentation. 

I hope you enjoyed reading this recipe and will give it a try. Do let me know if you do. I would love to hear from you guys. Here’s to healthy eating! 🙂

Posted on by — Leave a comment

A perfect and foolproof Jowar Bajra Roti Recipe

When winter rolls around, or when I’m on a diet, there’s one recipe I always turn to: Jowar Bajra Paratha. This wholesome and nutritious paratha is incredibly satisfying and pairs beautifully with jaggery or any curry sabji. Not only is it a staple during colder months, but it’s also a fantastic option for those looking to incorporate more healthful grains into their diet. So lets see how to make perfect jowar bajra paratha.

Ingredients:

1 cup Jowar Flour

1 Cup Bjara Flour

Water as needed

Ghee for Cooking

Instruction:

In a mixing bowl, combine the jowar flour and bajra flour. Gradually add hot water to the flour mixture. Keep adding water until the mixture comes together to form a soft and pliable dough. Knead the dough for a few minutes until it becomes smooth. The hot water helps in binding the flours.

Divide the dough into equal-sized portions to make roti. Take a portion of the dough and dust some flour to prevent sticking. Roll out the ball into a round roti. Heat a tawa on medium-high heat. Place the rolled paratha on the hot tawa. Cook for a minute  Flip the paratha and cook the other side. Apply ghee on both sides for added flavor and to keep the roti moist.

Once both sides are cooked and crispy, remove the roti from the tawa. Serve hot with jaggery or a curry of your choice.

Enjoy your nutritious and wholesome Jowar Bajra Roti! 🌾🍽

Do try out this simple recipe. I am sure you guys will love it. Let me know what other kind of millet roti you make at home in the comments section. It will be great to know.

Posted on by — Leave a comment

Incredible Health Benefits of Mishri- The Indian Rock Sugar

If you have ever been to an Indian restaurant, it is common to spot a bowl, at the entrance of a restaurant containing fennel seeds and rock candy squares. This practice stems from the age-old ayurvedic wisdom that mishri is a mouth freshener, digestive, mood uplifter and energy booster. 

Rock sugar also known as Khand or Mishri is unrefined sugar made from the solution of sugarcane and the sap of palm tree. It is made by evaporating the sugarcane sap. The nectar and sugarcane tree is almost colourless when it is in its fresh form. As it ages for a few hours it develops a creamish colour. To make white mishri, it is processed further by boiling the creamy mishri with water and then cooling it down in dark spaces. The unrefined rock candy is similar to the refined sugar in colour but tastes so much better in flavour. It is less sweet than refined sugar making it an ideal, mild sweetener for many drinks and dishes.

How to differentiate between Real Mishri and Artificial Mishri

There are three types of mishri available in the market. They are:

* Dhage wali mishri: It is simply mishri crystallised on a thread. It is the authentic, traditional form of mishri.

* Small machine-made crystals of mishri

* Large crystallised lumps without any thread

For real Mishri, go for Dhage (Thread) wali Mishri as it is the most traditional and authentic mishri. The use of thread is a common practice to support the process of crystallization.

Read below for some amazing health benefits of Mishri:-

Mishri is loaded with vitamins, minerals and amino acids and is often used for medicinal purpose. It is used in Ayurveda for centuries for strengthening weak immune system.

  • Cough suppressant: Due to its medicinal and therapeutic value, mishri, in Ayurveda, helps easing cough and cold symptoms. It is also famous among Indian classical singers to prevent their vocal cords from being dry. A powder of mishri and black pepper with lukewarm water helps in alleviating cough and also sweeps out excess mucus. Pop a small piece of mishri instead of sugar and artificial flavour loaded cough lozenges as a natural cough suppressant.
  • Aids Digestion: It also helps in giving relief from acidity, gas, nausea and indigestion. Having mishri with fennel seeds post meal is not just an amazing mouth freshener but it also helps in digestion. 
  • Increases Haemoglobin: According to a famous nutritionist, Rujuta Diwekar, mishri is useful in anaemia, weakness, pale skin, dizziness and fatigue. It helps to support good blood flow in the body.
  • Boosts Energy: Mishri is an instant source of energy, that refreshes your dull mood and boosts your energy especially during post-menopausal mood swings. Mishri improves memory and eases mental fatigue.
  • Mood Swings: It helps in dealing with mood swings, depression especially in new mothers as a result of post-partum depression.
  • Treats Nausea: Mishri is an elixir when it comes to relieving nausea and vomiting sensations. By keeping these tiny sweet in your mouth, you can soothe the unease that may have got triggered by acidity or an infection.

Takeaway 

While natural sweeteners like jaggery and honey also have amazing health benefits, mishri is often overlooked and forgotten because of its pale countenance. And for people who worry about ‘sugar’, it’s the processed and hidden sugars in the processed foods you need to be wary of. Natural sugar works wonders and should be a part of your healthy, wholesome diet but of course in moderation. Cheers to good health! 🙂

Posted on by — Leave a comment

Jal Jeera aka The Indian Lemonade- Powerful Digestive Drink

Jal jeera is an Indian beverage in which Jal means water and Jeera means cumin. It is an interesting refreshing drink from North India. Summers can be cruel in North India. The temperature can rise upto 42 ºC. This Indian Lemonade is not just a summer coolant that can lower your body temperature in the heat but also a digestive drink.

Jal Jeera has a long history. It originated at the banks of river Ganges. The jal jeera powder was ground on stone slabs. It was a popular drink which was freshly prepared and stored in clay pots to make it more alkaline. It was typically served as a welcome drink or was consumed before meals. It activates your tastes buds and appetite. Know all the benefits of clay pot and how should you use it here- Everything you need to know about Earthen Pots

In our fast paced complicated lives we have forgotten the beauty of simplicity. But this beauty of jal jeera cannot be attained from jal jeera that comes in a bottle which you conveniently pick up from a super market. Jal jeera that comes in a bottle or in a powdered form can be prepared with tons of preservatives, sugar, synthetic citric acid and artificial flavouring. Simple lifestyle habits like making your own fresh jal jeera at home can make a huge difference. 

Jal jeera essentially includes water and cumin but it is so much more than that. Let’s see the ingredient list and their benefits 

  • Cumin (jeera) is one of the most gut-friendly spice, and promotes pancreatic enzymes, assisting in the digestion process.
  • Black salt cures acidity, acts as a laxative, promotes hair growth, and has antioxidant effects. It also has a low salt content, minerals like iron, calcium, and magnesium that are necessary for good health.
  • Asafoetida (hing) act as a good digestive.
  • Fresh mint leaves help regulate your body temperature, aids metabolism and improves respiratory functions.
  • Grated ginger or ginger powder helps in treating nausea. It also helps in digestion and constipation. If you experience heart burn, ginger can be your best friend.
  • Lemon juice: Great source of Vitamin C. Citric acid naturally present in lemon will help in making your body alkaline
  • Black Pepper is great bloating, skin issues, aids digestion and helps to boost immunity.

Recipe: for 2 glasses

Ingredients 

  • Black Salt or Rock Salt to taste
  • Bhuna jeera/Roasted Cumin Powder: 1 1/2 tsp
  • Kali mirch/Black Pepper: 1/4th tsp
  • Ginger juice: 1 tsp (or use dry ginger powder)
  • Lemon juice from 2 lemons
  • Mint leaves: handful
  • Hing: a pinch 
  • Water : 2 glasses
  • Ice as required 

Method

  1. In a blender, add all the ingredients mentioned above and blend it well. 
  2. Sieve if you like. Check for saltiness or tanginess as per your liking. Garnish with some mint leaves, lemon wedges and boondi if you prefer.
  3. Note: If you like your jal jeera sweet, add jaggery powder or raw honey to sweeten it. Do not add white refined sugar.

I hope you make this drink at home to beat the summer heat. If you want to try or know more about such traditional healthy summer drinks you can check out these recipe links below: