Tag: health benefits

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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 sauté 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!

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Barnyard Millet and Foxnuts Savoury Pancakes- Protein Rich Gluten Free

I try to have atleast 2 gluten free meals in a day. I don’t have any gluten allergy but I think it keeps my system in check. There are exceptional days when all my meals have gluten but mostly I prefer breakfast and dinner to be gluten free. 

Millet, an ancient grain has gained quite a well deserved popularity in recent times. Traditional millets have found their way back into households quickly winning hearts. It’s naturally gluten free and offers tremendous health benefits. There are countless reasons why you should have 1 meal in a day that contains millets. 

There are several types of millets you can choose from like foxtail millets, sorghum millet, pearl millet or finger millet. But today we will use Barnyard Millet. In addition to millets, these pancakes also include foxtnuts (makhana), flattened rice (poha) and buttermilk which is a great source of protein.

Benefits of Barnyard Millets 

  • Barnyard millet or Sanwa rice as it is popularly known has high levels of protein, calcium, iron, minerals, and vitamin B complex.
  • It is also low in carbohydrates making it a boon for those with type II diabetes and cardiovascular diseases.
  • It contains high amounts of iron- richest amongst all millets and cereal grains.
  • It is low in calories and a good source of highly digestible protein

Benefits of Foxnuts/Makhanas 

Makhanas were previously so under-appreciated. They have become more popular in recent years as people have become more health conscious. 

  • Foxnuts are a fabulous source of protein, magnesium and potassium. Just 100 grams of foxnuts can give your 9 grams of quality, easy to digest natural protein.
  • They have high calcium content.
  • Studies have shown that foxnuts aid in management of blood sugar levels.
  • Fox nuts are high in astringent properties and can help prevent kidney problems.

I tried these pancakes for the first time today and surprisingly they came out so nice and flavourful. Even my 10 year old son loved it and ate 4 of these for breakfast. They are crisp on the outside and soft on the inside. I paired it with my Tangy Spicy Peanut Chutney for more flavour and to add more protein in my diet.

For more savoury pancake recipes you can check out my Semolina Pancake recipe or this Iron Rich Pancake recipe.

Main Ingredients list: (check the full list below)

  1. Barnyard millet: It tastes like broken rice and is also a fabulous substitute for rice. They are also ideal for summers as this millet has cooling properties. In case you can’t find barnyard millet flour, you can substitute it with other millets like pearl millet or sorghum flour.
  2. Flattened Rice/Poha: It is a delightful and nutritious breakfast option with numerous health benefits. It is also an exceptional vegetarian source of Iron. If you can’t find poha, you can use rice flour. 
  3. Foxtail Nuts/Makhana: Makhanas add a great nuttiness and chewy texture to these pancakes. 
  4. Buttermilk: It is a great source of protein. In addition to that, it easy to digest and also adds a natural tangy flavour which tastes delicious. I used homemade buttermilk which was freshly made while making cultured ghee at home. You can check out the recipe here- Homemade Ayurvedic Cultured Ghee. If you can’t find buttermilk, use yogurt or homemade curd.

Recipe: makes 12 pancakes

Ingredients

  1. Barnyard Millet flour: 1 cup
  2. Flattened Rice/ Poha: 1/2 cup
  3. Foxnuts/Makhana: 3/4th cup
  4. Buttermilk: 2 cups
  5. Water: 1/2 cup or as required 
  6. Ginger: 1” long
  7. Green Chilli: 1
  8. Salt to taste
  9. Baking soda: 1/2 tsp
  10. Chopped Vegetables- Onion, Capsicum, Tomato: 2 cups
  11. Chat masala: a pinch (optional)
  12. Curry Leaves: Handful
  13. Oil/Ghee for cooking

Instructions 

  • In a large bowl, add foxnuts, barnyard millet flour and poha. Now add buttermilk and mix well. 
  • Cover and let it rest for 20 minutes. The foxnuts and poha will soften and absorb the buttermilk. At this point it will have a thick consistency. 
  • Now add everything to the blender. Add salt, ginger and green chilli. Then add water and blend to a smooth consistency batter. Add more water if required but add little at a time. Do not make a runny thin batter.
  • Empty the batter in a bowl and add baking soda. Mix gently.
  • Add chopped vegetables and curry leaves in about bowl. Sprinkle some salt and chat masala if you like and mix well. Keep aside.
  • Heat a non-stick pan or cast iron pan. Bring it to medium heat. Spread one ladle full of pancake batter on the pan. Add oil/ghee around the edges.
  • Now add some vegetables on top and press the vegetables gently. Cook on medium flame for 3 minutes or till the edges brown. Carefully flip and cook the other side for another 2-3 minutes or till it becomes nice and golden brown.
  • Cook the remaining pancakes in the similar way. Serve hot with chutney of your choice.

Notes:

  1. Always remember not to add Eno as a leavening agent. It’s an antacid and it’s bad for health. Baking soda will do the similar job and is not harmful when taken in moderation.
  2. Cook these pancakes on medium heat patiently. Do not increase the flame or the pancakes will not cook evenly and might remain raw from the middle. 
  3. You can store the remaining batter in the refrigerator and consume within 2 days.
  4. You can use vegetables of your choice like grated carrots, baby spinach, beetroot etc.