Tag: health benefits

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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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The Ultimate Nutrition Cheat Code: Elevate Your Health with Simple Habits

In the hustle and bustle of everyday life, maintaining a balanced diet and healthy lifestyle can seem daunting. However, with a few mindful adjustments, you can significantly improve your overall well-being. This “Nutrition Cheat Code” isn’t about strict dieting or complicated routines; it’s about incorporating simple yet effective habits into your daily life. Let’s dive deeper into each point and understand how these small changes can lead to big results.

  • Eat Protein Before Meals to Reduce Hunger

Starting your meals with a protein source can help curb your appetite. Protein is known to increase feelings of fullness and reduce the hunger hormone ghrelin. By consuming protein first, you’re likely to eat less overall, helping in weight management and providing sustained energy throughout the day. Whether it’s a handful of nuts, a piece of cheese, or a boiled egg, make protein a priority.

  • Maintain a Consistent Meal Schedule

Your body thrives on routine. Eating at regular intervals helps regulate your metabolism, prevents extreme hunger, and can lead to better digestion. Skipping meals or eating at irregular times can lead to overeating or making poor food choices. Establish a meal schedule that fits your lifestyle and stick to it as much as possible.

  • Chew Until Your Food Becomes Liquid

Digestion begins in the mouth. Chewing your food thoroughly not only aids in better digestion but also allows you to savor your meal, making you more mindful of what and how much you’re eating. This practice can prevent overeating and improve nutrient absorption, as the enzymes in your saliva break down food more effectively when it’s well-chewed.

  • Avoid Water During Meals

While staying hydrated is essential, drinking water during meals can dilute the digestive juices and enzymes needed to properly break down food. It’s best to drink water 30 minutes before or after meals to optimize digestion. If you feel the need to drink during a meal, take small sips rather than large gulps.

  • Ditch Empty Calories Like Soda and Soft Drinks

Empty calories from sugary beverages provide little to no nutritional value and can lead to weight gain, insulin resistance, and other health issues. Instead of reaching for a soda, opt for water, herbal teas, or naturally flavored sparkling water. These alternatives not only quench your thirst but also contribute to better overall health.

  • No TV or Phone While Eating Your Meals

Mindless eating often occurs when we’re distracted by screens. Watching TV or scrolling through your phone while eating can lead to overeating because you’re not paying attention to your body’s hunger and fullness cues. Make it a habit to eat without distractions, and you’ll find yourself enjoying your food more and eating less.

  • Stop Eating at Least 2-4 Hours Before Bed

Eating late at night can interfere with your sleep quality and digestion. Your body needs time to digest food before it can fully rest. By stopping eating a few hours before bed, you give your body a chance to digest the food properly, leading to better sleep and overall health.

  • Start Your Day with 20-40 Grams of Protein

Breakfast is the most important meal of the day, and starting it with a protein-rich meal can set the tone for your entire day. Protein helps stabilize blood sugar levels, reduces cravings, and keeps you full until your next meal. Whether it’s eggs, you can check 10 different kind of eggs recipe here , Greek yogurt, or a protein smoothie, ensure your breakfast is packed with protein.

  • Move at Least 100 Steps After Any Meal

A short walk after eating can do wonders for your digestion and blood sugar levels. Moving just 100 steps after a meal can help improve circulation, aid digestion, and prevent blood sugar spikes. It’s a simple and easy way to incorporate more activity into your day and promote overall health.

Conclusion

Incorporating these cheat codes into your daily routine can lead to significant improvements in your health and well-being. Remember, it’s not about making drastic changes but about consistently applying small, manageable habits that can have a lasting impact. Start with one or two of these tips and gradually incorporate more as you go. Your body will thank you. We would love to know more cheat codes do share in the comment box!

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Bored with the same palak saag? Try This Delicious Palak Raita| Spinach Raita

Spinach is an excellent source iron, vitamin C and E, potassium, and magnesium. You can enjoy spinach in so many different ways cooked, raw or frozen. Either eat in chilled salad or sautĂ© with your favorite veggies or make a smoothie but if you are bored using all these way spinach dry this Spinach/Palak raita. This is the best way to use those extra palak and when you are bored with the regular palak saag or palak roti or smoothie. This Spinach Raita is a refreshing and healthy side dish that pairs perfectly with dal rice, parathas, or can be enjoyed on its own. It’s simple to make and adds a delightful twist to your meal.

Ingredients:

  • Oil
  • 1 tsp Cumin seeds
  • 2 cups Palak (spinach), chopped
  • Salt, to taste
  • 1 cup Curd (yogurt)
  • 1 tsp Roasted Cumin powder
  • 1/2 tsp Black salt
  • 1/2 tsp Red chilli powder
  • Additional Salt, to taste

Method:

Heat oil in a pan over medium heat. Add cumin seeds and let them sizzle. Add the chopped palak (spinach) and sauté until the water evaporates and the spinach is cooked through. Add salt to taste while sautéing.

In a bowl, beat the curd until smooth. Add roasted cumin powder, black salt, red chilli powder, and a little more salt to the curd. Mix well to combine.

Once the spinach has cooled slightly, add it to the curd mixture. Mix well to ensure the spinach is evenly distributed.

Serve chilled as a side dish with dal rice, parathas, or enjoy it just like that. I hope you enjoyed reading this recipe. Do give this recipe a shot. If you try this recipe, do give us a shout out. Just click a picture and tag us on @masala.monk or use the hashtag #MasalaMonkRecipe and share on Instagram and Facebook. We would love to hear from you.

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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.

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Avocado, Basil, and Grilled Tomato Sandwich: A Perfect Breakfast Option

Looking for a healthy and delicious breakfast option? This Avocado, Basil, and Grilled Tomato Sandwich is the perfect way to kickstart your day. Packed with fresh ingredients and bursting with flavors, this sandwich not only tastes amazing but also provides essential nutrients to keep you energized throughout the morning. The creamy avocado, aromatic basil, and juicy grilled tomatoes come together in a delightful combination that will make your taste buds sing.

Ingredients:


Sliced avocado
Basil leaves
Grilled tomato slices
Salt and pepper
Butter

Method:

Wash and clean the basil leaves. Cut the avocado into slices.


Heat a pan and add butter. Grill the tomato slices in the butter until they are slightly charred. Sprinkle with salt and pepper.

Toast your bread slices until they are golden and crispy.


Start by placing the grilled tomato slices on one piece of toast.


Layer the avocado slices on top of the tomatoes.


Add the fresh basil leaves. Sprinkle a little more salt and pepper for extra flavor.


Serve: Cut the sandwich into two pieces and serve with your favorite sauce or chutney.

Why This Sandwich is Great for Breakfast
This sandwich is not only quick and easy to make but also incredibly nutritious. Avocados are rich in healthy fats and fiber, which help keep you full longer. Basil adds a refreshing flavor and is packed with antioxidants. Grilled tomatoes bring a slight sweetness and are a good source of vitamins A and C. Together, these ingredients create a balanced meal that is perfect for a satisfying breakfast.

Give this Avocado, Basil, and Grilled Tomato Sandwich a try and start your day on a delicious note. It’s a simple yet flavorful recipe that you can enjoy any day of the week. Don’t forget to share your feedback or any variations you try! Enjoy your breakfast!

Explore More Delicious Sandwich Recipes
If you enjoyed this sandwich, be sure to check out our other sandwich recipes for more tasty ideas. Here’s is some of our favorites: Hummus sandwich , Mushroom Cheese Sandwich, Hung Curd Spinach Cheese Sandwich.

Happy cooking!