Tag: healthy eating

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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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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.
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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!

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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.

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Honey Rules! Why you should never cook honey?

“The fruit of bees is desired by all, and is equally sweet to kings and beggars and it is not only pleasing but profitable and healthful; it sweetens their mouths, cures their wounds, and conveys remedies to inward ulcers.” 
– Saint Ambrose

The above quote pretty much sums up the importance of honey in our lifestyle. It’s one of the many nature’s gift to mankind. It is a natural and a healthy substance that has been harvested by humans for over thousands of years to heal and provide natural source of energy. Across the globe our ancestors were well aware of its benefits. In India, honey is an important part of Siddha and Ayurveda – the ancient, traditional systems of medicine. In ancient Egypt, it was used in managing skin and eye diseases, and also as a natural bandage applied on wounds and burns.

In this post we will look at various health benefits of consuming honey regularly, how according to Ayurveda honey should be consumed and the kind of honey you should buy to derive maximum benefit from it.

Health Benefits of Honey

Honey is anti-microbial and antiseptic: Several clinical studies have demonstrated that application of honey to severely infected wounds rapidly clears infection from the wound and improves tissue healing. It has a synergistic effect when applied with antibiotics. Tissue repair is enhanced by the low pH of honey. The pH of honey is between 3.2 and 4.5. This acidity is low enough to inhibit the growth of most microorganisms.

It is anti-inflammatory: Suffering from pain and inflammation? Include honey in your lifestyle. It has the power to lower inflammation. Honey contains antioxidants like Vitamin C, flavonoids, and polyphenols which are highly anti-inflammatory. It helps repair damaged intestinal linings, and stimulates the growth of new tissues.

It is an energy food: Out of many vital uses of honey, one of the most important use is that, it is a brilliant energy booster. Honey contains 85% of sugar molecules, glucose and fructose. The remaining 15% is water, pollen and trace nutrients. Unlike white sugar which is 100% sugar with a GI of 65, honey has a GI of 30-50. This means honey will provide energy over a long period of time.

Helps in Digestion: Honey has a mild laxative properties which helps in giving relief from constipation. It is also a mild probiotic which is excellent for your gut. Regular consumption can help reduce bloating and gas problems.

Combat skin and scalp infections: Thanks to its anti-fungal and anti-inflammatory properties, honey can give you relief from dandruff, eczema, and psoriasis rashes. It can strike down candida overgrowth that most people today struggle with. It can curb  infections like ringworms, athlete foot, itchy scalp and seborrheic dermatitis.

Why you should never cook it?

Honey is liquid gold but its effectiveness nullifies once you heat it, cook with it or add it to hot liquids. According to Ayurveda, honey when heated above 40 degree Celsius becomes toxic. Overtime it contributes to ill health. The reason behind this is when honey is cooked, it becomes like a glue and sticks to your digestive tract producing toxins and clogging body channels. In Ayurveda, this is called Ama, which is nothing but undigested matter that can’t be flushed out of your body because it is stuck to your digestive tract like a glue. This is considered as one of the most difficult forms to detoxify. Charaka, the ancient sage of Ayurveda wrote over 500 years ago that, “nothing is so troublesome as Ama caused by improper intake of honey.”

Even modern science confirms that, heating honey can damage its properties, deteriorates the quality by damaging all beneficial enzymes responsible for its numerous health benefits.

How you should consume honey?

  • The best way to consume honey is as it is in its raw form. You can add honey to slightly warm to room temperature liquids but never to hot liquids. If you are used to having honey water in the morning, make sure the water is not hot.
  • Do not bake or cook with honey. Find different alternatives to sweeten your dishes which are not harmful when cooked like maple syrup or jaggery.
  • Honey should not be consumed when you are working in a hot environment. Honey has qualities of being ‘hot’ in nature. It is best avoided on a hot summer day.
  • It should never be combined with hot, spicy foods and fermented beverages like whiskey, rum.
  • Avoid honey baked goods, snacks or cereals

Caution: Do not give honey to kids below 1 year of age. It can lead to botulism.

How to identify good quality honey?

All the benefits of honey go to waste if the honey you bought is substandard or is highly processed. Do not buy heated or pasteurised honey. Honey contains live enzymes and antioxidants which become completely dead once honey is heated during processing leaving you with nothing but sugar.

Do not fall for organic ones too. It’s is the biggest scam of food industries. Most of the commercial honey available in the market are nothing but fructose or corn syrups which can create a havoc with your blood sugar if consumed daily. Look for artisanal honey with terms like raw, unprocessed, unfiltered or unheated on the label. Raw honey is never heated above hive temperature and is strained but not filtered. They bear quite a price difference to commercial honey but investment in health and quality products will take you a long way.

Hope this article helped you. Let me know in the comments if you want to know how you can incorporate honey in your lifestyle. Enjoy good health! 🙂