Category: Health and Wellness

Posted on by — Leave a comment

Best Guacamole Recipe (Easy, Fresh and Authentic)

I absolutely love avocados for their rich buttery taste. Guacamole is an avocado-based dip or spread that originated in Mexico. Mexico cuisine is quite incomplete without guacamole. Making guacamole at home is super easy. It will literally take you 5 minutes with which you can make a classic side dish. You can spread guacamole on a toast, serve with tacos, chips, tortillas or burrito bowl.

Avocados are well loved for its buttery rich creamy flavour. Authentic guacamole doesn’t contain fillers and unnecessary ingredients. All you need is ripe avocados, onion, tomatoes, cilantro, lime juice, garlic, and salt. Easy and delicious! The key to making a good guacamole is to keep it simple. Do not get too fancy with the ingredients. Keep it plain and simple!

Pick ripe avocado for best guacamole. How to pick ripe Avocado?

Pick ripe but firm avocado. We are not looking for soft mushy ones for this recipe. 

  • Ripe avocados will yield to firm gentle pressure in the palm of your hand. 
  • If avocado is ripe, it may have a darker colour but colour can vary so it is best to go by feel as well as colour. It will feel lightly soft but it will not feel “mushy” to the touch.
  • The “stem trick” can also help you determine—by pulling off the nubby stem—how ripe an avocado is. If it comes off easily and the color is bright green, it’s ready.
  • Another indicator is the skin. Feel for bumpy skin. Avocados that are ready to eat will have a bumpy and not smooth skin.

Avocado Benefits 

Incorporating avocado into a varied, healthy diet can provide a number of benefits.

  1. They are loaded with vitamins, potassium and antioxidants. Avocados are a source of Vitamin C, E, K, and B6, as well as riboflavin, niacin, folate and pantothenic acid.
  2. They are excellent source of omega 3 fatty acids. These are good fats which helps a person feel fuller in between meals. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins and minerals
  3. Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties.
  4. It can also help you loose weight. A half-cup of guacamole has about 6 grams, almost 1/4, of your daily fiber needs. Fiber helps you feel full, so you’re less likely to overeat. Although avocados are high in fat, it’s mainly healthy monounsaturated fat which will not lead to unnecessary weight gain. 
  5. Avocados can also help lower “bad” cholesterol, triglycerides, and blood pressure.

How do you make Guacamole?

Ingredients:

  • 2 large ripe Avocados
  • Juice of 1 Lemon
  • 1 clove Garlic, minced
  • 1 small Onion, chopped very fine
  • 1 small Roma tomato, chopped very fine
  • 1 small Jalapeño, chopped finely
  • Handful of finely chopped Sweet Basil leaves (optional)
  • Handful of finely chopped Cilantro
  • Salt, Black pepper and Cayenne Pepper to taste

Instructions 

  • Slice the avocados in half, remove the pit, and scoop into a mixing bowl. 
  • Mash the avocado with a fork and make it as chunky or smooth as you’d like.
  • Add the remaining ingredients and stir together. Give it a taste test. Add more salt or lemon juice if needed.
  • Refrigerate the guacamole for 30 minutes before serving. It tastes best when it is cold.

How to store the leftover

Guacamole is best consumed the same day because it oxidizes and turns brown quickly. There are lot of old wives tales that tell you to keep a pit in guacamole to prevent it from browning but I tell you none of this works. 

The most common guacamole preservation hack is placing plastic wrap directly on the guacamole and refrigerate it to prevent oxidation. This may work for a day or two.

Happy eating! Do try out this easy peasy recipe and let me know in the comment section how you liked it. 🙂

Posted on by — Leave a comment

How to make the Best Peanut Butter at Home

I can’t stop making this peanut butter at home. If you have a high power blender, then this peanut butter can get ready in just a few minutes. 

I’ll show you how to make creamy or crunchy peanut butter, plus a variation which I love. The most time-consuming part of this easy recipe is roasting the peanuts, which takes about 10 minutes. Roasting helps peanuts to release oil and it brings out excellent flavor of peanuts.

Peanut butter is one of the healthiest sources of proteins. It has the right amount of amino acids for protein digestion. Just one tablespoon will give you 4 grams of good quality protein. One tbsp of it also contains about 8 grams of healthy fat. It is great for natural weight gain in adults and kids. In addition to protein, peanut butter is also packed with vitamins and minerals like vitamin B6, vitamin E, zinc and magnesium. If you are a fitness enthusiast then eating peanut butter daily can keep your body functioning at its best and provide you that necessary boost of vitamins and minerals.

But how healthy the peanut butter you have been buying from the market is? 

Pick up the label and check the ingredients. Most peanut butter ingredients would be roasted peanuts, sugar, hydrogenated vegetable oil which includes cheap quality processed cotton oil, palm oil and soybean oil and salt. So along with all that healthy peanuts, you are also having processed sugar and inflammatory bad oils. This is definitely not what you want to put in your system.

For making peanut butter at home the only equipment you will need is a blender. I have used a high power blender but a food processor is fine too.

Ways to use Peanut Butter

  • The easiest and the most delicious way to use it is, peanut butter toast with maybe bananas or strawberries on top.
  • You can make peanut butter cookies, muffins, add it to granola, smoothies, overnight oats or have it with fruits like apples.
  • You can make energy balls with peanut butter for healthy snacking.
  • You can also make Peanut Butter Dressing for salads. Check out this amazing Thai Peanut Butter Dressing recipe.

Recipe: makes 10 ounces

Ingredients 

  • 2 cups Raw Peanuts (with or without skin)

For Variation

  1. 1/4th tsp Pink Salt/Rock salt/Sea salt 
  2. 1 tbsp Raw Honey or Maple Syrup
  3. 1 tbsp unprocessed Coconut/Olive oil/Groundnut Oil

Instructions 

  • Spread raw peanuts on a baking tray and dry roast in a preheated oven at 180 C for ten minutes or till peanuts release slight oil. After 4 to 5 minutes, give a shake then roast again for another 4 to 5 minutes. 
  • You can also dry roast the peanuts on stove top as well till they are fragrant. Just make sure not to burn them. Keep stirring. 
  • Remove the skin. I retained skin of some. The skin of peanuts contains antioxidants.
  • Put the peanuts in a blender and blitz till peanuts crumble. Now if you like Chunky Peanut Butter, save few tbsps of crumbled peanuts and mix towards the end when the peanut butter is ready.
  • Blitz for another minute. It’ll start coming together.  Open and scrape from the sides now. Keep repeating this process till you see butter forming. Keep blitzing at this point if you want Creamy Peanut Butter till butter gets a flowing consistency. 
  • But if you want a variation then, once the butter starts forming, add salt, honey or maple syrup and oil. Now blend again till you get a smooth creamy peanut butter which will be slightly sweet and salty.
  • The whole process will roughly take you 5 minutes if using a high processor blender. If not then this should take you around 10 minutes.

Storing 

Transfer the peanut butter to a food-safe container or jar, cover it, and store it in the refrigerator for up to 1 or may be even 2 months if stored well. In winters, you can keep the peanut butter at a room temperature. If the peanut butter separates, use a spoon to stir it until it is well blended.

Caution: Peanut Butter is not recommended for kids below 1 year.

Stay Healthy! :)) Do let me know in the comments if you tried this recipe and if you want healthy recipes using peanut butter.

Posted on by — Leave a comment

How to sprout moong overnight with one secret step

Green moong sprouts, also known as moong bean sprouts, are highly nutritious and offer a variety of health benefits. Here are some of the key benefits of incorporating green moong sprouts into your diet:

Green moong sprouts is high in plant-based protein, essential for muscle building and repair. It is good source of vitamins such as Vitamin C, Vitamin K, and several B vitamins (like folate). Green moong sprouts contains important minerals like iron, magnesium, phosphorus, and potassium. It is Rich in antioxidants like Vitamin C, which help strengthen the immune system and fight off infections.

Here’s a step-by-step guide on how to make green moong sprouts at home:

Ingredients:

1 cup green moong (whole green gram)
Water for soaking

Instructions:

1. Soaking:

Take 1 cup of green moong (whole green gram) in a large bowl. Add enough water to completely submerge the moong.
Allow the moong to soak overnight, typically for about 8-10 hours. This will help soften them and initiate the sprouting process.

2. Washing and Rinsing:

After the soaking time is up, drain the soaked moong using a sieve or strainer. Rinse the moong thoroughly under cold running water. Make sure to wash away any residual starch.

3. Sprouting:

Take a plate and place a strainer (channi) over it. Transfer the rinsed moong to the strainer, spreading them out evenly.
Cover the moong with a clean muslin cloth (or any breathable cloth). Sprinkle some water over the muslin cloth to keep it moist but not soaked. Find a warm place in your kitchen to keep the moong for sprouting you can use microwave without turning it on. Alternatively, you can keep them in a dark, warm corner of your kitchen.
Allow the moong to sprout for about 12 hours. During this time, check and sprinkle water lightly if needed to keep the cloth moist.

4. Checking for Sprouts:

After 12 hours, your green moong should have sprouted. You’ll notice tiny white sprouts emerging from the moong.

5. Using the Sprouts:

Incorporating green moong sprouts into your daily diet is a great way to boost your nutrition. Here are some simple and delicious ways to include them in your meals:

Salads: Add green moong sprouts to your salads for a crunchy texture and extra protein. Combine with fresh vegetables, herbs, and a light dressing.

Smoothies: Blend green moong sprouts into your morning smoothie for an added nutrient boost. They blend well with fruits like bananas, berries, and spinach.

Stir-Fries: Toss green moong sprouts into your vegetable stir-fries. They cook quickly and add a nice crunch to the dish.

Soups: Add green moong sprouts to soups for extra texture and nutrition. They work well in both clear and creamy soups.

Sandwiches and Wraps: Use green moong sprouts as a filling in sandwiches and wraps. They pair well with spreads like hummus or avocado.

Breakfast Bowls: Sprinkle green moong sprouts over your oatmeal, yogurt, or smoothie bowls for a protein-packed breakfast.

Indian Dishes: Incorporate green moong sprouts into traditional Indian dishes like chaat, curry, or kachumber (a type of salad).

Sprout Pulao: Make a nutritious sprout pulao by adding green moong sprouts to rice along with your favorite vegetables and spices.

Sprout Dosa: Mix green moong sprouts into your dosa batter for a healthy twist on this popular South Indian breakfast.

Sprout Pancakes: Add green moong sprouts to your pancake or cheela (savory pancake) batter for a protein-rich meal.

Enjoy your freshly made green moong sprouts, packed with nutrients and great for adding a healthy touch to your meals!

Posted on by — 2 Comments

Easy Homemade Oats Milk with just One Ingredient- Non Slimy, at last

Oat milk is a creamy, plant-based alternative to dairy milk, rich in fiber and essential nutrients like vitamin D and calcium. It’s a great option for vegans, as it’s free from animal products and is environmentally friendly due to its low water and carbon footprint. Additionally, oat milk is easy to digest and can help lower cholesterol levels, making it a nutritious choice for everyone.

Oatmeal Milk Recipe
Ingredients:
1 cup rolled oats
4 cups iced chilled water


Instructions:
Place the oats into a blender. Add 4 cups of iced chilled water to the blender. Blend on high for about 30-40 seconds until the mixture is smooth and creamy.


Pour the blended mixture through a fine mesh strainer, cheesecloth, or nut milk bag into a bowl or pitcher to remove the oat pulp. Squeeze out as much liquid as possible.

Transfer the oatmeal milk to a clean bottle or jar and refrigerate. Shake well before using.

Oat milk is an excellent choice for individuals with lactose intolerance or those who are allergic to nuts, soy, or gluten. Environmentally, oat milk production has a lower environmental impact compared to dairy and other plant-based. This makes it a sustainable choice for eco-conscious consumers.

How to Make Oat Milk Less Slimy
Here are some tips to help you make smooth, non-slimy oat milk:

  1. Use Cold Water
    Blend the oats with cold water instead of warm or hot water. Warm water can cause the oats to release more starch, leading to a slimy texture.
  2. Avoid Over-Blending
    Blend the oats and water for a shorter duration, typically around 30 seconds. Over-blending can break down the oats too much, resulting in a slimier texture.
  3. Strain Thoroughly
    After blending, strain the oat milk through a fine-mesh sieve, cheesecloth, or a nut milk bag. This helps to remove excess oat particles that can contribute to a slimy consistency.
  4. Use Rolled Oats
    Opt for rolled oats instead of instant oats or steel-cut oats. Rolled oats tend to produce less slime because they have a more consistent texture.
  5. Chill Before Serving
    Chill the oat milk in the refrigerator for a few hours before serving. This can help the milk settle and improve the texture.

By following these tips, you can enjoy smooth, non-slimy oat milk that’s perfect for drinking, adding to coffee, or using in recipes.

Posted on by — Leave a comment

Vegan and Sugar Free Creamy Cold Coffee

As a lover of cold coffee, I’m always on the lookout for delicious alternatives that align with my dietary preferences. While I adore the creamy texture and rich flavor of traditional cold coffee, I’m mindful of overconsuming dairy and processed sugar. That’s why I’ve turned to a vegan twist on this beloved beverage. By swapping out dairy for plant-based alternatives like almond milk and eliminating processed sugar in favor of natural sweeteners like dates, I can indulge in my favorite summer treat guilt-free. With every sip of this refreshing vegan cold coffee, I satisfy my cravings while nourishing my body with wholesome ingredients.

Ingredients:

1/4 cup soaked almonds
2-3 pitted dates
1 cup cold brewed coffee
1 cup cold water
Ice cubes, as needed

Instructions:

Begin by soaking the almonds in water overnight or for at least 4-6 hours to soften them.

Once the almonds are soaked, drain and rinse them well.

In a blender, combine the soaked almonds, pitted dates, cold brewed coffee, cold water, and a handful of ice cubes.

Blend everything together on high speed until smooth and creamy. If the consistency is too thick, you can add more cold water to reach your desired consistency.

Once blended to perfection, taste the cold coffee and adjust the sweetness if needed by adding more dates.

Almond milk is lower in fat and calories than regular cow milk so include this healthy creamy almond milk coffee in your diet.

You can buy California almonds from numerous brands available online as well as offline. In case you are looking for a premium California almonds, you can always explore Masala Monk’s California Almonds ships all over India.