Tag: almonds

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Energy Boosting Drink for Kids- No Sugar

My child goes to school at 7.30 am. My only struggle and concern in the morning has been his breakfast. He doesn’t like to have anything in the morning except for a glass of milk. The school recess starts somewhere around 10 am. So this long gap between waking up and the school recess always troubled me. I wanted to make him have something substantial, something that can sustain him till 10 which can’t happen with just a glass of milk.

So here is a Healthy Drink Recipe that I would love to share with you all. This drink contains dates, nuts, seeds and cacao powder. 

  • The dry nuts and seeds are soaked overnight. Soaking nuts and seeds before consuming has innumerable benefits as said by many nutritionists. Soaking nuts and seeds, starts the germination process which activates enzymes making it easily digestible and the nutrients present are better absorbed. Also, nuts and seeds by nature are protected by phytic acid which is a mineral binder. Soaking them, breaks the phytic acid which in return makes it easily digestible and increases the bioavailability of nutrients.
  • Raw cacao powder is a storehouse of many antioxidants and magnesium. Calcium alone does nothing to your bones. We need magnesium in our diet to absorb calcium. This is the easiest and yummiest way to ensure that your child is getting their daily dose of magnesium.

Difference between Cacao Powder and Cocoa Powder

Cacao beans are dried fermented, and heated at a low temperature. The heat separates the fatty part of the bean from the rest. Cocoa powder on the other hand, is harvested the same way as cacao but heated at a high temperature. This difference in processing helps cacao powder retain its nutrients and antioxidants properties while cocoa powder is more processed, decreasing its nutrients and antioxidants. 

Are the claims made by Store Bought Health Drink Powders True? 

As a mother it’s our duty to provide our child with best nutrition possible. Pick up the boxes of these health drinks and read the ingredients. The first ingredient is the dominant one followed by the second and so on. The dominant ingredients are malt extract or malted barley, sugar, liquid glucose, wheat, soy and vegetable oils. 

If you compare the ingredients of these drinks, you will realize that you do not need this highly addictive sugary fat filled powder to be added to a healthy glass of milk. In simple words, these “so called health drinks” mainly consists of- grain, sugar, processed junk, preservatives, salt, artificial vitamins & minerals which are difficult for kids digestive system to absorb, even the proteins it contains is low quality crap.

Malt extract is made from grain and has the same effect as refined sugar. Main carbohydrates in malt syrup is Maltose that has very high glycemic index even higher than table sugar which will likely not have a gentle effect on your child’s blood sugar levels. It also results to cavities and tooth decay.

Why look for expensive milk powders which are full of synthetic vitamins, minerals, flavors, hidden sugars etc when this simple nutritious easy to prepare drink can solve the purpose. It is also inexpensive and much better nutrition wise. It is never about the quantity of nutrients. It is always about the quality. Dates milk has also been glorified in Ayurveda for centuries. It helps to balance Vata and Pita doshas.

There is no food that is as nutritionally dense as real food. If your kid is a picky eater, train them to eat real food. Don’t let those stupid ads play on your mind and heart. Make sensible choices.

Recipe: serves 1

Ingredients

  • Milk: 1 cup
  • Sticky Dates: 1 or 2 (depends how sweet your child likes it)
  • Almonds: 5 to 6
  • Walnut: 1/2
  • Mixed seeds: 1/2 tsp
  • Cacao powder: 1 tsp

Instructions 

  1. Simply soak sticky dates for 5-6 hours or overnight. It will reduce the heat and will also make dates easy to digest. 
  2. Soak almonds, walnut and mixed seeds overnight.
  3. Add milk in a blender. Chop dates and nuts. Add dates, nuts, seeds and cacao powder to milk.
  1. Blend everything on high speed. Sieve if your child is fussy about small bits coming in the mouth and serve warm or cold.

Variations 

  • If your child is lactose intolerant, then you can make this drink with coconut milk or any other plant based milk of your choice. This can even be made with water
  • You can use nuts of your choice. If you don’t want to use seeds, that’s totally fine too.
  • There are days, I like to add peanut butter along with spice powder to it.
  • You can add more flavor to this drink like pure vanilla extract, all spice powder or cinnamon powder.

I hope your child enjoys this drink as much as my child does. Do let me know in the comments section if you enjoyed reading this and want more such recipes. Stay Healthy! 🙂

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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.


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Almonds for Weight Loss and Belly Fat Reduction: How to Eat, How Many to Eat, When to eat, and Why to Eat

Almonds, known for their heart-healthy fats and protein, have also emerged as a powerful ally in weight management and belly fat reduction. The Masala Monk article delves into the various reasons why incorporating almonds into your diet can be beneficial for those looking to shed pounds or maintain a healthy weight. From their nutrient-rich profile to their ability to satiate hunger, almonds offer a multifaceted approach to weight loss that goes beyond mere calorie counting.

Harnessing the Nutritional Power of Almonds

Almonds are a treasure trove of nutrients beneficial for weight loss, including dietary fiber, protein, and healthy fats. These components work together to promote feelings of fullness, reduce overall calorie intake, and enhance metabolic health. Additionally, almonds are a source of antioxidants and vitamins that support overall well-being.

  1. Low-Calorie Snack for Weight Management: Despite being energy-dense, almonds’ high fiber and protein content make them an excellent snack for weight management. They help curb appetite and prevent overeating.
  2. Protein-Rich for Muscle Maintenance: The protein in almonds is crucial for building and maintaining muscle mass, especially important during weight loss to prevent muscle loss.
  3. Fiber for Digestive Health: Almonds’ fiber content aids in digestive health, ensuring that the gut microbiome supports weight loss efforts.
  4. Healthy Fats to Combat Inflammation: The monounsaturated fats in almonds help reduce inflammation, a key factor in weight management and overall health.
  5. Blood Sugar Regulation: Almonds can help stabilize blood sugar levels, reducing cravings and making it easier to stick to a healthy diet.

Optimizing Almond Consumption for Weight Loss

How Many to Eat: A serving of almonds is typically about 23 nuts (1 ounce), providing a perfect balance of nutrients without overdoing the calorie intake.

When to Eat: Incorporating almonds as a mid-morning snack or part of a balanced breakfast can help control hunger levels throughout the day.

How to Eat: Almonds are versatile – enjoy them raw as a snack, chopped in salads, or blended into smoothies. Almond butter is also a nutritious option for spreading on whole-grain toast.

Why to Eat: Beyond weight loss, almonds offer extensive health benefits, including improved heart health, better blood sugar control, and enhanced digestive health.

A Balanced Approach to Weight Loss with Almonds

While almonds can be a beneficial addition to a weight loss diet, they are most effective when consumed as part of a balanced and varied diet. It’s crucial to combine almond consumption with other healthy lifestyle choices, such as regular physical activity and adequate hydration, to achieve and maintain weight loss goals.

Precautions and Considerations

Although almonds are generally safe for most people, those with nut allergies should avoid them. Additionally, because almonds are calorie-dense, portion control is essential to prevent accidental overconsumption.

Incorporating almonds into your daily diet can be a delicious and nutritious way to support weight loss and improve overall health. With their rich nutrient profile and satiating properties, almonds are more than just a snack; they’re a key component of a healthy lifestyle.

Blog Tags: Almonds, Weight Loss, Belly Fat Reduction, Nutritional Snacks, Healthy Diet, Protein, Fiber, Healthy Fats, Blood Sugar Control, Portion Control

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10 Benefits of Eating Soaked Almonds Everyday

Introduction:

Welcome to the world of simple yet profound dietary changes that can make a huge difference to your health. Today, we’re focusing on a humble nut – the almond – but with a twist. Soaking almonds overnight and consuming them daily can unlock a plethora of health benefits, some of which might surprise you. Let’s dive into these ten incredible benefits of soaked almonds and why they should be a staple in your diet.

1. Digestive Health Booster

Did you know that soaking almonds can aid in better digestion? The soaking process breaks down the hard texture and enzyme inhibitors, making it easier for your body to absorb their nutrients. Say goodbye to bloating and welcome improved gut health with soaked almonds.

2. Your Weight Management Ally

The high fiber and protein content in almonds help you feel full, reducing the tendency to overeat. This makes soaked almonds a great snack for those on a weight management journey. Remember, moderation is key!

3. A Heart-Healthy Choice

Almonds are a heart’s best friend. Rich in monounsaturated fatty acids, they help manage cholesterol levels and keep your arteries clear. Regular consumption of soaked almonds can lead to a healthier cardiovascular system.

4. Brain Function Enhancer

Improve your memory and cognitive function with almonds. They contain nutrients that aid in the growth of new brain cells, making them a smart addition to your daily diet.

5. Oxidative Stress Reducer

Packed with antioxidants, almonds fight oxidative stress and free radical damage. This not only prevents chronic diseases but also boosts your overall energy levels.

6. Blood Pressure Regulator

High in potassium and low in sodium, soaked almonds are excellent for keeping your blood pressure levels in check. They’re particularly beneficial for those battling hypertension.

7. Bone Health Promoter

Soaked almonds are a fantastic source of calcium and magnesium, essential minerals for maintaining strong and healthy bones. They’re especially beneficial as you age.

8. Skin and Hair Savior

Vitamin E is your skin and hair’s best friend, and soaked almonds are loaded with it. This vitamin acts as an antioxidant, reducing inflammation and promoting healthy, glowing skin and shiny hair.

9. Pregnancy-Friendly Nutrient Source

For expectant mothers, the folic acid in soaked almonds is a boon. It helps prevent neural tube defects and supports the healthy development of the fetus.

10. Chronic Disease Fighter

Almonds’ antioxidants may help reduce the risk of chronic diseases, including certain types of cancer. This is thanks to their ability to neutralize harmful free radicals in the body.

Conclusion:

Incorporating soaked almonds into your daily diet is a small change with big benefits. From improving digestion to enhancing brain function and supporting heart health, these nuts are a nutritional powerhouse. Soak a handful overnight and start your day with this crunchy, health-boosting snack!

How to Soak and Store Almonds:

It’s easy! Just cover a handful of almonds with water overnight (about 12 hours), then drain and store them in the refrigerator for up to a week. You can peel off the brown skin if you prefer a softer texture.

Remember, while almonds are incredibly beneficial, they should be consumed in moderation as part of a balanced diet. Always consult with your healthcare provider, especially if you have specific health conditions or dietary needs.

FAQs

  1. Q: How many soaked almonds should I eat daily? A: It’s recommended to eat about 6-8 soaked almonds per day for optimal health benefits.
  2. Q: Do I need to peel the almonds after soaking? A: Peeling is optional. Removing the skin can make them easier to digest, but it’s not necessary.
  3. Q: Can soaked almonds improve my skin health? A: Yes, the high vitamin E content in soaked almonds is great for skin health, providing a natural glow and reducing inflammation.
  4. Q: Are soaked almonds better than raw almonds? A: Soaked almonds are easier to digest and the nutrients are more readily absorbed by your body compared to raw almonds.
  5. Q: Will eating soaked almonds help with weight loss? A: Yes, soaked almonds can aid in weight management due to their high fiber and protein content, which helps in feeling fuller for longer.
  6. Q: Can I eat soaked almonds if I have heart issues? A: Soaked almonds are heart-healthy, thanks to their monounsaturated fatty acids and antioxidants, but it’s always best to consult with your healthcare provider.
  7. Q: How long should I soak almonds? A: Almonds should be soaked in water for about 12 hours or overnight.
  8. Q: Can soaked almonds improve brain function? A: Yes, they contain nutrients that aid in the growth of new brain cells and improve cognitive functions.
  9. Q: Are soaked almonds good for pregnant women? A: Yes, they are a great source of folic acid, which is essential during pregnancy, but it’s recommended to consult with a healthcare provider.
  10. Q: Can soaked almonds help in lowering blood pressure? A: Yes, due to their potassium content and low sodium levels, soaked almonds can help in managing blood pressure.
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Almonds – 5 Benefits During Pregnancy

Pregnancy is a journey filled with joy, anticipation, and a fair share of nutritional puzzles. One nut that stands out as a miniature powerhouse for expectant mothers is the almond. Let’s crack open the shell and discover the top five benefits of almonds during pregnancy!

  1. A Nutritional Power Punch: Think of almonds as tiny nutritional superheroes. Each almond is packed with a blend of essential nutrients like monounsaturated fats, protein, fiber, vitamins (especially vitamin E), and minerals such as calcium, iron, and zinc. It’s like having a miniature army fighting to ensure you and your baby get a wide array of nutrients, crucial for both of your health. Swap out those less nutritious snacks for almonds and feel the difference!
  2. Energy and Protein – The Dynamic Duo: Pregnancy can feel like running a marathon, and you need the right fuel. Almonds are here to save the day! They provide that much-needed energy boost without the bulk. Plus, they bring a decent punch of protein to the table. This dynamic duo of energy and protein aids in the development and growth of your baby, and keeps you feeling empowered and capable to tackle the day. A handful of almonds can be your secret weapon against pregnancy fatigue.
  3. The Shield Against Developmental Problems: Almonds are rich in folic acid, a superhero nutrient for your developing baby. Folic acid is key in preventing neural tube defects and ensuring the proper development of your baby’s brain and spinal cord. It’s like giving your baby an invisible shield, guarding them right from the start.
  4. Building Baby’s Bony Fortress: Here’s a fun fact – almonds are teeming with calcium. This mineral is a building block for your baby’s bones. Including almonds in your diet is like laying the foundation for a strong bony fortress for your baby. This not only helps in the development of strong bones but also reduces the risk of fractures. It’s like ensuring your baby has a sturdy frame to grow on.
  5. Iron Woman to the Rescue: Iron deficiency is a common concern during pregnancy, but almonds are here to help. Rich in iron, they help in combating anemia and keeping your blood healthy. This means better oxygen supply for you and the baby, keeping you both vibrant and thriving. Consider almonds as your personal Iron Woman suit, keeping you strong and resilient.

Incorporating almonds into your diet can be both fun and creative. Whether it’s tossing them into your morning cereal, blending them into a smoothie, or simply snacking on them, almonds are versatile and delicious. Remember, while almonds are beneficial, moderation is key. So, go ahead, add that crunchy, nutty goodness to your pregnancy diet and enjoy the multitude of benefits it brings to you and your little one! 🌟🤰🥜

10 FAQs for “Almonds – 5 Benefits During Pregnancy”

  1. Can I eat almonds every day during pregnancy? Yes, you can eat almonds daily during pregnancy, but in moderation. A small handful (about 4-6 almonds) is typically a good amount.
  2. Are there any risks associated with eating almonds while pregnant? For most people, almonds are safe during pregnancy. However, if you have a nut allergy or are advised otherwise by your healthcare provider, you should avoid them.
  3. Do almonds help with pregnancy nausea? While almonds aren’t a cure for pregnancy nausea, their high protein and fiber content can help stabilize blood sugar levels, which may alleviate nausea for some women.
  4. Can eating almonds affect my baby’s health? Eating almonds can positively impact your baby’s health by providing essential nutrients for growth and development, but always consult with your healthcare provider for personalized advice.
  5. How do almonds contribute to fetal development? Almonds are rich in nutrients like folic acid, calcium, and iron, which are crucial for fetal brain development, bone growth, and preventing anemia.
  6. Is it better to eat raw or roasted almonds during pregnancy? Both raw and roasted almonds are beneficial. However, raw almonds may retain more nutrients, while roasted almonds can be easier to digest.
  7. Can almonds help with my energy levels during pregnancy? Yes, the protein and healthy fats in almonds can provide a sustained energy boost, which is helpful during pregnancy.
  8. How can almonds assist in managing pregnancy weight? Almonds can help manage pregnancy weight by providing a feeling of fullness and reducing the likelihood of overeating due to their fiber and protein content.
  9. Are almonds beneficial for all trimesters of pregnancy? Yes, almonds are beneficial throughout all trimesters, but your nutritional needs may vary, so it’s a good idea to discuss your diet with a healthcare provider.
  10. Can I replace my calcium supplements with almonds? While almonds are a good source of calcium, they may not provide enough to meet the increased demands of pregnancy on their own. Always consult with your healthcare provider regarding supplements.

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Pregnancy Nutrition, Almonds Benefits, Healthy Snacks, Maternal Health, Fetal Development, Energy Boost, Iron-Rich Foods, Bone Health, Prenatal Care, Healthy Diet