Tag: antioxidants

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Oats vs Suji: The Surprising Facts You Need to Know

When it comes to dieting, certain foods receive all the glory, while others are often overlooked. Oats, for example, are hailed as a superfood and a staple in many diet plans. But what about suji (semolina)? This humble grain is frequently ignored, despite its impressive nutritional profile. Let’s dive into a detailed comparison between oats and suji to uncover the truth about these two diet-friendly foods.

At first glance, it’s easy to see why oats are favored in the diet community. They are a rich source of protein and healthy fats, making them an excellent option for sustained energy of course but we love to adapt western culture and often ignore our own food option. However, suji holds its own with slightly more protein per serving and significantly less fat, which might appeal to those looking to reduce their fat intake.

The Case for Oats

Oats are celebrated for their high fiber content, particularly beta-glucan, which is known to lower cholesterol levels, improve heart health, and provide lasting satiety. They are also gluten-free, making them a safe option for those with gluten sensitivities or celiac disease. The healthy fats in oats contribute to brain health and help maintain balanced energy levels throughout the day.

Oats can be incredibly versatile in a diet:

  • Breakfast Porridge: A warm, filling way to start the day.
  • Smoothies: Adding oats to a smoothie boosts its fiber content.

The Underrated Suji

Despite its lower profile, suji is a nutritional powerhouse in its own right. With slightly more protein than oats and a negligible fat content, suji is perfect for those aiming for a lean diet. It’s also an excellent source of selenium, an antioxidant that helps prevent cell damage, and iron, which is essential for transporting oxygen in the blood

Suji is often seen in traditional Indian dishes:

  • Upma: A savory breakfast dish that’s both light and satisfying.
  • Halwa: A sweet treat made with ghee and sugar, offering a comforting dessert option.

Which Should You Choose?

If you’re looking for a filling, fiber-rich option: Oats are your go-to. They help in maintaining steady blood sugar levels and keep you fuller for longer periods.

If you’re aiming for a lower-fat, high-protein diet: Suji might be the better choice. It provides essential nutrients without the additional fat content, making it a lighter option for those counting calories.

Conclusion

Both oats and suji have their unique benefits and can be part of a balanced diet. Oats are great for those needing more fiber and healthy fats, while suji offers a low-fat, high-protein alternative. Instead of choosing one over the other, why not incorporate both into your diet? Each can play a role in achieving your health and fitness goals, depending on how you use them. Remember, the best diet is one that’s varied and includes a range of nutrients from different sources.

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Know the right way of Consuming Turmeric Milk

We Indians are so well familiar with turmeric spice. Turmeric is so commonly used in India that you will find it in every spice box in a typical Indian household. Rarely you will find an Indian recipe prepared without a dash of turmeric, be it your vegetables or dal preparation. 

Growing up this spice used to be an answer to all our health and skin related issues in our grandmother’s book of wellness. Whenever you fell sick or got injured, your mother or grandmother was quick to force this liquid gold aka Haldi Dhood down your throat. Whether you had chronic cold, cough or stomach related problems, turmeric was antidote to everything. Now, as adults we do realize why our elders did what they did- the science behind their humble wisdom. What was once something our mothers and grandmothers coaxed us into gulping down, has become an international health phenomenon—and all the “golden milk” “turmeric latte” available in every cafe nowadays only reinforce the fact. 

This spice provides innumerable benefits by itself but mix it with milk, and its benefits are doubled. Turmeric mixed with milk is a perfect bedtime drink that helps to reduce inflammation, poor immunity  and disturbed sleep patterns.

Below are all the reasons as to why turmeric milk should be part of your health depository. 

  1. May help fight cancer: Studies indicate that turmeric may offer some protection against cancer.
  2. Strong Bones: Nutrients in turmeric milk contribute to a strong skeleton, reducing your risk of bone diseases, such as osteopenia and osteoporosis.
  3. Reduces inflammation and joint pains: There hero component in turmeric in curcumin. It has strong antioxidants properties which helps to reduce inflammation in the body. Inflammation is a root cause of all the diseases. Having anti-inflammatory foods such as turmeric regularly can greatly reduce that risk. Also, it can help ease joint pains. Hence, it is extremely useful for people suffering from arthritis. 
  4. Helps in Cough and Cold: Consuming a glass of turmeric milk at night is the norm for most growing Indian kids, as this concoction not only provides relief from sniffles and coughs, but also protects against further infections. In fact, turmeric milk has an immediate effect on colds and coughs, as it removes excess phlegm from the body. If you are experiencing a sinus headache, a cup of turmeric milk might provide relief, as it eases mucus flow and promotes sinus drainage.
  5. Skin Benefits: Curcumin in turmeric has anti-bacterial and anti-inflammatory properties which will help in acne and clarifying the complexion. Traditionally, a glass of turmeric milk was given to brides-to-be to add glow to their complexion. For long, turmeric has been a key ingredient in skin care DIY routine for radiant and glowing skin. Turmeric mixed with fresh cream when applied as a mask on face gives an instant glow. 
  6. Induces better sleep: Turmeric milk when combined with saffron was granny’s one of the many remedies to treat insomnia. Dairy foods contain tryptophan, magnesium and zinc, which are essential for serotonin and melatonin production but its bioavailability is limited. When combined with curcumin, it is a game changer. 

Let’s see the correct way of making Turmeric Milk

The main compound in turmeric is curcumin. It makes up about 5% of turmeric. Our liver gets rid of foreign substances by making them water-soluble so that they can be excreted. That is where the role of black pepper comes. Black pepper contains piperine, which naturally helps inhibit drug metabolism. So, when the liver excretes curcumin, piperine can inhibit this process so that curcumin is not excreted. This explains how piperine can help to make curcumin more bioavailable. Research has found that consuming just 20mg of piperine per 2g of turmeric can increase curcumin absorption by up to 2000%. Hence, if you want all the benefits of turmeric milk, do not forget to add black pepper to it.

Recipe: For 1 cup

Ingredients

  1. A2 Cow’s Milk- 1 cup
  2. Turmeric Root: 1/2 inch
  3. Black pepper corns: 2
  4. Cardamom: 1
  5. Saffron: few strands
  6. Jaggery: 1 tsp or as per taste

Instructions

  • In a mortar pestle, add turmeric root, black peppercorns and cardamom. Bruise it a little. 
  • Now in a pan add milk, saffron strands and turmeric mix. Allow the milk to boil. 
  • Then add jaggery powder and allow the milk to simmer for 2 minutes. Switch off the flame. 
  • Cover and let the milk rest for 5 minutes. Sieve and serve warm. 

Notes: 

  1. Cardamom is added because it helps in digestion. It also helps to induce sleep and relieve stress or anxiety. 
  2. Saffron is added to help boost immunity and memory. It also helps to improve sleep quality and protects against flu. 
  3. You can use natural sweetener of your choice. Mishri (rock sugar) or coconut sugar works well too.
  4. Go for A 2 raw cow’s milk instead of pasteurized milk that comes in a packet or a carton. You can boil the raw milk before using it in turmeric milk.
  5. You can add other spices too like ceylon cinnamon or dry ginger powder.

I hope this recipe and information helped you. Do let us know how haldi dhood is prepared at your home. If you have any questions do let us know in the comments. We would love to hear from you. Stay happy and healthy! 🙂

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5 Herbal Teas for Better Health- Gut Friendly

Whether you are reading a book, watching your favourite show, chatting with a friend or just having a quiet me time, who doesn’t love the warmth of a good tea. 

Unlike real tea (green, yellow, white, black, oolong, and post-fermented tea) which comes from Camellia Sinensis, herbal teas are made from dried flowers, dried fruits, fruit peels, herbs and spices. They are not only delicious but have soothing, calming and health-promoting properties. Most herbals contain no caffeine, and do not have tea’s special antioxidants EGCG or the amino acid tea theanine.

Whether you are struggling with recurring bouts of bloating, acidity, indigestion, or flatulence or are looking to give your gut a much-needed break these herbal infusions can give you relief and strengthen your digestion and metabolism. In addition to that, certain herbal teas can help strengthen your heart and liver health. 

Human beings have been experimenting with herbal teas for centuries. In historical records, the Sumerians were the first group to use herbs dating back to 5,000 years ago. 1,000 years later, records mention China and India using herbals as well. India has been considered as a treasure house of medicinal and aromatic plant species. According to WHO (2000), 65% of the world’s population integrate the medicinal plant for treatment and 80% of the Indian population used plant product for treating many diseases. 

Which herbal tea you should use will depend upon your needs and body condition that will make you choose one herbal infusion over another. According to Chinese medicine, all herbals teas are separated into two categories: cooling and warming. Some herbals have stronger cooling properties, helping cut down inflammation. Warming properties help you with better blood circulation. 

Herbal teas have become very popular over the years because it is almost always caffeine free, and with gentle and mild flavors there are many choices. In this post we will discuss 5 Herbal Teas from which you can choose based on your requirement, availability and body needs. If you are an expectant mother and morning sickness is one of your major concerns give this Ginger and Herbal Blends: 5 Blends for Morning Sickness Relief a try.

To understand more about what kind of herbal teas you can have when you are pregnant, this post will give a detailed understanding about ‘why’ behind each recommendation- Herbal Teas in Pregnancy: Navigating Safety and Embracing Benefits

5 Herbal Tea Infusions 

1. Blue Tea:

Blue tea is made with Butterfly Pea flowers or Aparajita flowers. It’s not a new fad. This concoction is centuries old and has its origin in South East Asia. Thanks to travel shows and food blogging, this caffeine free tea became famous worldwide

  • Helps to aid digestion. 
  • When consumed before bedtime, it helps to promote healthy sleep.
  • Antioxidants present in blue tea can help improve skin health. 
  • Stimulates hair growth
  • Stimulates collagen production 
  • Helps to reduce anxiety and promote relaxation due to its potential interaction with neurotransmitters in the brain.

How to brew it? 

Just add 4-5 dried or fresh flowers in a cup of hot water. Cover and let it seep for 10 minutes. You can add a cinnamon stick, cardamom, star anise or honey to enhance the flavour. Finish it with some lemon juice. 

2. Rhododendron Tea: 

Rhododendron is naturally occurring plant which originated in the valley of Himalayas, Kashmir, Assam and Manipur in India and in some regions of Bhutan. This plant is acquiring a special place in the cultural as well as economic life of the people. It possess various health benefits, such as prevention and treatment of diseases associated with heart, detoxification, inflammation, bronchitis and asthma. The leaves possess effective antioxidant activity. Due to these reasons, the flower has been entitled as the national flower of Nepal and state flower of Himachal Pradesh (India)

  • It provides protection against stress and inflammation reduction
  • Helps safeguard against chronic diseases
  • Regular consumption of rhododendron can help strengthen your immunity making you less susceptible to illnesses.
  • Contribute to maintaining healthy heart. They assist in reducing cholesterol levels and lowering blood pressure.
  • Provide relief from symptoms such as bloating, indigestion and constipation.
  • Possess properties which help in congestion, ease coughs and improve overall respiratory health.

How to brew it?

Put 1 tsp of dried rhododendron flowers in a cup of hot water. Let it steep for 3-4 minutes or longer as per your liking. Add lemon juice if required. For cold infusion, let the steeped tea cool down.

Aside from the above mentioned advantages, rhododendron juice extracted from the flowers or leaves of this plant is widely used to harness its benefits. It is renowned for its properties and contributions to health. It is a hydrating beverage that proves especially beneficial in hot climates or during physical exertion. For days when hot beverages are not your thing, you can try out Masala Monk’s Rhododendron Squash (Buransh ka Sharbat) which is produced from fresh Rhododendron Flowers that are hand-picked in the foothills of the Himalayas.

3. Spiced Tea:

If you are struggling with bloating, indigestion, flatulence, acidity, or gas, this will calm down your digestive system. This tea will help to strengthen your metabolism and will help in better digestion. All these spices below have a calming effect on your digestive system. You can have it either in the morning or 30 minutes after a heavy meal.

How to brew it?

Ingredients: 

  • 1/2 tsp Cumin Seeds
  • 1/2 tsp Fennel Seeds
  • 1/2 tsp Coriander Seeds

Take 2 cups of water. Add all the ingredients above. Let it boil till it reduces to half. Sieve and sip warm. You can add lemon juice to it once it is off heat.

4. Lemongrass Tea:

I love lemongrass flavour- mild, slightly lemony and sweet. It’s not only a delightful drink but has great health benefits too. If you have lemongrass plant at home, make the most of it. It’s full of antioxidants and it’s a great healthy drink if you have water retention problems. 

  • It aids digestion due to its cooling effect esp if you have bloating problems. 
  • It can help in controlling chronic cough and cold by reducing congestion
  • It’s an amazing immunity boosting and stress relieving concoction.
  • It is a powerful diuretic, stomach and gut cleanser and helps fight water retention.

How to brew it?

Add 2-3 stalks of lemongrass in 2 cups of water. The best way to squeeze out maximum flavour from lemongrass is to use its bottom stalk and bruise the stalk slightly with a rolling pin before adding. To enhance the flavour you can try adding 2-3 pods of cardamom and 1 star anise. Reduce the infusion to half and sip warm. You can add honey or lemon slice to it while serving.

5. Orange Peel Tea:

This is one of my favourites. There is nothing more comforting than a cup of freshly brewed hot tea with citrus fragrance. Oranges are one of the healthiest fruits and their peels have great medicinal properties. There’s proven research around the effectiveness of orange peels in boosting metabolism and immunity.

  • A natural decongestant, in clearing lungs and phlegm and in also reducing allergy-causing histamine.
  • It has diuretic properties that help to eliminate excess body fluid and reduce abdominal bloating.
  • It has excellent amounts of hesperidin, a flavonoid with anti-inflammatory and antioxidant properties which improve blood circulation.
  • Because it contains excellent amounts of antioxidants, orange peel tea helps improve the function of insulin.
  • It’s anti-inflammatory and anti-oxidants can protect and improve liver function.

How to brew it? 

Take a tbsp of fresh or dried orange peel without the white part. It is recommended to prioritize organic versions of the fruit, as these are less likely to contain pesticides. Boil the water in a kettle or pot. Turn off the heat, and add the orange peels. Infuse for 5 to 10 minutes and then strain and drink without adding sugar or sweetener. To enhance the taste I like to add a small piece of cinnamon stick to it.

Takeaway

All these herbal infusions have tremendous health benefits when made a part of your lifestyle. But these herbal infusions are in no way a magic potion or a replacement for your medication. If you are suffering from some ailment, keep your doctor in loop before trying anything new. While you have these infusions, keep in mind that you must make necessary changes in your lifestyle to reap the health benefits. Eat smart and move more to stay healthy. 

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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. 🙂

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Indian Spiced Healthy Plum Chutney- Aloo Bukhara Chutney

Dip, lick or eat.. This chutney is absolutely delicious. Indian Plum Chutney also known as Aloo Bukhara Chutney is a flavor bomb. It is spicy, tangy and a sweet condiment. I made this chutney for the first time in 2019. It happened by chance. I had no intention of making plum chutney. It was only when my husband got so many organic plums that we got tired of eating them. They were just lying around the kitchen counter and no one spared them a glance. They kept getting riper and riper and before they became overripe it caught my attention. And thank God they did otherwise I would have never made this chutney. 

Plums are packed with nutrients. It contains vitamin K, vitamin B3, vitamin B2, vitamin A, vitamin B6, copper, manganese, potassium & phosphorus. Plums also contain antioxidants which will help repair damaged cells and fight free radicals. The antioxidants in plums have powerful anti-inflammatory properties better than any other stone fruit. Also, if you or your child has constipation issues then, a little bit of this chutney can help in easy bowel movement because fibre in plums is extremely good. In Ayurveda, plums are known to aid digestion and strengthen immune system.

Plums are in season and before this amazingly nutritious and yummy stone fruit goes out of season you have got to make this yummy chutney for your family. I promise kids will love it too.

Fun ways to use this Chutney

  1. Use it as a spread for wraps, sandwiches, burgers or a toast.
  2. Use as a substitute for BBQ sauce for pork chops or chicken
  3. It can be an excellent addition to your cheese board to add more dimension and flavour. 
  4. My favourite way is to have it with dal and rice or with simple plain Parantha.

Recipe Ingredients

Plums: Always use black ripe plums that have tart skin and sweet flesh for making plum chutney.

Spices: I have used ginger, garam masala, chilli powder, kalonji (Nigella seeds), nutmeg powder, cinnamon, bayleaf, cloves and peppercorn. If you don’t have some spices, you can still make this chutney without it.

Sweetness: For sweetness I have used jaggery powder. Apart from adding nutrition, jaggery add its own earthy rich caramel flavour. You can use other sweetener like coconut sugar, palm sugar.

Black Salt or Kala Namak: Black salt has a distinct tangy and pungent flavour. It tends to give a dish a rich umami flavour. It also helps to aid digestion. You can substitute black salt with Himalayan Pink Salt.

Recipe: makes 500 grams Chutney

Ingredients

  1. Plums: 1 kg
  2. Jaggery: 250 grams
  3. Rock salt to taste: 1.5 tsp or as per taste
  4. Red chilli powder: 1/2 tsp
  5. Minced ginger: 1 tbsp
  6. Garam masala: 1/2 tsp
  7. Any Non-fragrant Oil: 2 tbsps (I used groundnut oil)
  8. Water: 1/2 cup
  9. Nigella seeds/Kalongi: 1/4th tsp
  10. Nutmeg powder: a pinch

Whole Spices

  • Bayleaf: 1
  • Cinnamon stick: 1” long
  • Cloves: 4 
  • Peppercorns: 6

Instructions

  • Chop plums roughly and add ginger to it. 
  • In a wok, heat oil. Add bayleaf, kalongi or nigella seeds, cloves, cinnamon and black peppercorns.
  • After 30 seconds, add plum and ginger mix. Cook for a minute. 
  • Break jaggery into small pieces and add to plums.
  • Stir well and let jaggery dissolve. 
  • Then add salt, red chilli powder & garam masala. Mix well. Cook for 2 minutes.
  • Now add water and let it cook for about 30 minutes or till it gets thick and jammy. 
  • Keep stirring in between. 
  • Finish it with some grated nutmeg in the end. Mix well.
  • Let cool and the pour it in clean glass jars.

How to store Plum Chutney

Allow the chutney to cool completely before storing it in a clean dry airtight container. Refrigerate this chutney. It will last you approximately 3 to 4 weeks. However, if you are planning to make a large batch then do follow proper canning procedures. There is no point in going through all the processes of preserving, if it is going to spoil before you get to open the jar.

Notes

  • Fresh whole spices add more punch.
  • Try to get your hands on black salt or kala namak. It goes very well in this recipe.
  • Adjust sweetener as per your taste. When using ripe plums this recipe will yield a sweet tangy chutney, but not overly sweet.