Tag: healthy recipes

Posted on by — 2 Comments

Healthy Iron Rich Pancake- Kid Friendly Recipe

Kids have limited appetite. Give your child the best nutrition in that little food that they eat. The biggest struggle for vegetarians or vegans is to fulfill their child’s iron needs. While balanced diet here is the key but we all know how balanced it gets with the children especially the ones who are picky eaters.

So, I am going to share with you a simple recipe which has a great balance of protein and iron.

We all make BESAN CHEELAS at home. Sharing with you a simple way wherein you can make the best out that one Cheela that your child eats. 😊 And trust me it comes out delicious and packed with flavours. Also, this makes a great lunch box recipe too.

This recipe requires no elaborate preparations, so don’t need to plan ahead either. Just stir together the ingredients to make a batter, pour it on a hot griddle & cook up a delicious healthy meal.

What is Cheela?

Cheela is a sweet or savory Indian Pancakes made using lentils, cereal or grain flour. They are often made without any leavening agents, so they are considered to be healthy.

What is Besan?

Besan is a Hindi word which means “gram flour”. It is a pulse flour made using channa dal or chickpea flour. So besan cheela is gram flour pancakes. These pancakes are Gluten Free, vegan and nutritious. Gram flour is a fabulous source of protein, iron, magnesium, potassium, vitamin B6. Just 100 grams of gram flour can give you 22 grams of easy to digest natural protein. You can make these pancakes with basic ingredients as well but when you add green leafy vegetables to it, it not only enhances the taste but also makes it wholesome and an amazing source of iron for your kids.

Also the vegetables I have added are all homegrown. If you don’t have enough space, grow them in small pots. It’s no rocket science. Just get a few pots or grow bags, potting soil and seeds from any nursery near your house. Engage your children while planting it. The satisfaction of eating your homegrown organic vegetables is unmatchable. Try it!

Ingredients

Prep time: 5 minsServing: makes 3 Pancakes
Cook time: 5 mins
  • Besan/Chickpea flour: 1/2 cup
  • Sattu/Roasted Gram flour: 1/4th cup
  • Semolina/Suji: 1/4th cup
  • Cumin seeds/Jeera:  1/8th tsp
  • Bishop seeds/Ajwain: 1/8th tsp
  • Garam Masala: 1/4th tsp
  • Roasted Cumin powder: 1/4th tsp
  • Turmeric: 1/4th tsp
  • Salt & Black pepper to taste
  • Chat Masala to taste (optional)
  • Coriander powder: 1/2 tsp
  • Water as required 
  • Chopped Methi (Fenugreek), Spinach, Radish leaves, Mint leaves, Curry leaves & Coriander leaves: 1 cup
  • Onion: 2 tbsp, finely chopped
  • Ginger: 2” long, grated
  • Ghee or Oil as required 

Method

1 Take Besan/Chickpeas flour, Sattu or Roasted Gram flour (great source of protein) and Semolina/Suji (for crispiness) in a bowl.

2. To this add turmeric, cumin seeds, ajwain/bishop seeds, garam masala, roasted cumin powder, black pepper, salt, chaat masala and coriander powder. Mix it well. Add enough water to make a thin but not a runny batter. Start with 1/4th cup water and the gradually add more as required. Continue whisking until the batter has a smooth, flowing consistency. There shouldn’t be any lumps, so make sure to break those up while mixing the batter.

Tip: Use a wire whisk to whisk the batter. This will ensure that your batter is lump free.

3. Now add chopped methi (fenugreek) leaves, spinach leaves, onion, grated ginger (fabulous food for digestion), curry leaves, coriander & mint leaves. Use the leaves that are in season. All the green leaves are a great source of iron and this is one of the best ways to incorporate this in your child’s and your diet.

4. Keep the batter aside for 10 minutes. Heat a cast iron tawa on a medium to low heat. I have made it on normal tawa in which we make rotis but if you can’t make it on tawa then you can use a non stick pan as well.

5. Brush the tawa with desi ghee or oil. Add generously to avoid dry cheelas because besan tends to soak ghee/oil. Take a ladle or ¼ to ⅓ of a measuring cup full of the batter and pour on the pan. Spread the batter evenly with the back of your ladle to make thin cheelas.

6. Then continue to cook the chilla on a low to medium-low heat until the top begins to set. You can drizzle some more oil or ghee along the edges for a crispy cheela.

7. You can flip the chilla once or twice for even cooking.
Once the base gets golden brown, it’s time to flip the cheela. Cook the other sides till you see golden spots on cheela. You can flip the cheela once or twice for even cooking.

8. Finally, fold it and then serve it mint chutney, homemade ketchup or the way your child likes it.

Enjoy!! 😊

Notes:

  • If some of the spices mentioned above are not available, feel free to skip them.
  • Incase you don’t find sattu or roasted gram flour, feel free to skip it and add more besan or chickpea flour. However, sattu is a great source of protein and iron, so it’ll be great if you can get your hands on it.
Posted on by — Leave a comment

Unlocking the Power of Cumin Tea: A Warm Beverage for Weight Loss

Cumin tea, a simple yet profound beverage, is steeped in centuries of culinary and medicinal tradition, offering more than just warmth and flavor. Known scientifically as Cuminum cyminum, cumin has been a staple in various global cuisines, cherished for its distinctive taste and a myriad of health benefits. This exploration into cumin tea reveals its potential role in supporting weight loss efforts, underpinned by both historical use and emerging scientific research.

The Potential Benefits of Cumin Tea for Weight Loss

Cumin tea, with its earthy, peppery flavor, is not just a delight for the palate but also a boon for the body, especially for those navigating the challenges of weight loss. Here’s how this ancient spice can be a modern ally in your health journey:

  1. Digestive Support: Cumin’s carminative properties help alleviate bloating, gas, and indigestion, fostering a healthy digestive environment conducive to weight management.
  2. Metabolism Boost: Preliminary studies suggest cumin’s positive impact on metabolic rate, hinting at its potential to aid in a more efficient calorie burn.
  3. Hydration and Satiety: As a flavorful beverage, cumin tea contributes to hydration, essential for overall well-being and weight management, while also providing a sense of fullness that may curb unnecessary snacking.

Brewing Your Cup of Cumin Tea

Crafting cumin tea is an exercise in simplicity, requiring minimal ingredients for a richly aromatic brew. Here’s a quick guide:

  • Crush a teaspoon of cumin seeds to release their oils.
  • Boil two cups of water and add the crushed seeds.
  • Simmer on low heat for 5-10 minutes, then strain.
  • Enhance with lemon or honey to taste.

Precautions and Considerations

While cumin tea is celebrated for its benefits, moderation is key. Be mindful of any allergies to cumin or related spices, and consult with healthcare providers if you have underlying medical conditions or are taking medications.

Sipping Towards Health

Cumin tea embodies the fusion of pleasure and wellness, making it more than just a beverage. Its potential to aid weight loss, alongside a balanced diet and regular exercise, positions it as a valuable addition to a holistic health regimen. Embrace the tradition and science behind cumin tea, and let it guide you on a flavorful journey towards achieving your weight loss goals.

In embracing cumin tea, you’re not just sipping on a warm beverage; you’re nurturing your body with centuries-old wisdom, blended with the potential for modern-day health benefits.

Posted on by — Leave a comment

Sweet Potatoes – Health, Nutrition and How to Use

Sweet potatoes, often overshadowed by their starchy counterparts, are finally having their moment in the nutritional spotlight. This vibrant root vegetable is not just a feast for the taste buds but also a cornucopia of health benefits, making it a must-have in your dietary arsenal. From their rich, earthy flavor to their impressive nutritional profile, sweet potatoes are the unsung heroes of the culinary world. Let’s dive deep into the world of sweet potatoes, exploring their health benefits, nutritional content, culinary versatility, and much more.

Sweet Potatoes: A Nutritional Powerhouse

Sweet potatoes are a nutritional powerhouse, packed with vitamins, minerals, fibers, and antioxidants. They are particularly rich in beta-carotene, which the body converts into vitamin A, crucial for maintaining healthy vision, skin, and immune function. But the goodness doesn’t stop there; these tubers are also loaded with vitamin C, potassium, and dietary fiber, all while being low in calories. This makes them an excellent ally in combating oxidative stress, supporting heart health, and promoting digestive wellness.

Unleashing the Health Benefits

  1. Immunity Booster: The high vitamin A content in sweet potatoes strengthens the immune system, making it more efficient at warding off infections.
  2. Heart Health Hero: With a significant amount of potassium, sweet potatoes help in regulating blood pressure levels, thus reducing the risk of heart disease.
  3. Weight Loss Wonder: High in fiber and water content, sweet potatoes keep you fuller for longer, aiding in weight management and appetite control.
  4. Glycemic Guardian: Despite their sweetness, sweet potatoes have a low glycemic index, making them a great choice for blood sugar regulation.
  5. Inflammation Inhibitor: The vibrant orange hue of sweet potatoes isn’t just for show; it’s a sign of the powerful antioxidants that help reduce inflammation throughout the body.

Culinary Creativity: Sweet Potatoes in the Kitchen

Sweet potatoes’ versatility makes them a star ingredient in any meal. From savory soups and salads to sweet desserts and smoothies, there’s no limit to how you can incorporate them into your diet. Here are a few ideas to get you started:

  • Morning Boost: Kickstart your day with a sweet potato breakfast hash, a perfect blend of savory flavors and nutritious goodness.
  • Lunch Delight: Toss roasted sweet potato cubes into your salads for a nutritious lunch that packs a punch.
  • Dinner Masterpiece: Sweet potato shepherd’s pie offers a comforting and healthy twist on a classic dish.
  • Snack Time: Sweet potato chips baked with a sprinkle of sea salt make for a crunchy, guilt-free snack.

Selecting, Storing, and Preparing

Choosing the perfect sweet potato is simple; look for smooth, firm skins and avoid any with soft spots or blemishes. Store them in a cool, dark place to preserve their freshness. When it comes to preparation, the possibilities are endless. Whether baked, boiled, steamed, or grilled, sweet potatoes retain their nutritional value and offer a delicious taste in every bite.

Sweet Potatoes in Folklore and Medicine

Sweet potatoes hold a place of honor in many cultures, not just as a food source but for their medicinal properties. They’ve been used to treat a variety of ailments, from inflammation to digestive issues, showcasing their importance in holistic health practices.

The Sweet Potato Challenge

In a world where diet trends come and go, the sweet potato stands the test of time. We challenge you to incorporate sweet potatoes into your meals for one week. Observe the changes in your health, energy levels, and overall well-being. We bet you’ll be pleasantly surprised!

Sweet potatoes are more than just a side dish; they’re a nutritional goldmine waiting to be explored. By incorporating these vibrant tubers into your diet, you’re not just enhancing your meals; you’re boosting your health, one delicious bite at a time. Embrace the sweetness and versatility of sweet potatoes and let them transform your culinary adventures and wellness journey.

Blog Tags: Sweet Potatoes, Superfood, Nutritional Benefits, Culinary Uses, Immune Boosting, Heart Health, Weight Loss, Blood Sugar Control, Anti-inflammatory, Healthy Recipes

Posted on by — Leave a comment

Berry Blast: 5 Energizing Clove-Blueberry Drinks to Supercharge Your Morning

Introduction: A Symphony of Flavors to Start Your Day Awaken your senses each morning with our specially curated Berry Blast collection. These five clove-blueberry drink recipes are not just about tantalizing your taste buds; they’re a perfect blend of health, flavor, and energy to kickstart your day. Let’s dive into these delectable concoctions that blend the tangy sweetness of blueberries with the exotic spice of cloves.

1. Clove-Infused Blueberry Morning Zest

  • Ingredients: Fresh blueberries, ground cloves, natural honey, Greek yogurt, and a splash of almond milk.
  • Method: Blend the blueberries and yogurt, adding a pinch of ground cloves for a spicy twist. Sweeten with honey and thin with almond milk to your desired consistency. This smoothie is not just a drink; it’s a nutrient-packed breakfast in a glass, offering a perfect balance of antioxidants and probiotics.

2. Blueberry-Clove Energizing Iced Tea

  • Ingredients: Black tea leaves, fresh blueberries, ground cloves, lemon slices, and honey.
  • Method: Brew the tea and let it cool. Muddle blueberries and cloves together, adding them to the tea with a hint of lemon and honey. This iced tea is a refreshing way to stay hydrated, and the cloves add a surprising warmth to the cool blueberry flavor.

3. Sparkling Blueberry-Clove Morning Potion

  • Ingredients: Blueberry puree, ground cloves, sparkling water, lemon juice, and maple syrup.
  • Method: Blend blueberries into a smooth puree. Mix in a pinch of cloves, lemon juice, and maple syrup. Top off with sparkling water for a fizzy, light drink that dances on the palate, leaving you feeling refreshed and invigorated.

4. Blueberry-Clove Power Smoothie

  • Ingredients: Frozen blueberries, banana, a dash of ground cloves, spinach, chia seeds, and coconut water.
  • Method: Combine all ingredients in a blender until smooth. This power-packed smoothie is perfect for post-workout recovery or a quick energy boost, with the cloves providing a subtle yet invigorating kick.

5. Warm Blueberry-Clove Morning Elixir

  • Ingredients: Blueberries, whole cloves, cinnamon stick, apple cider, and a touch of agave syrup.
  • Method: Simmer blueberries, cloves, and cinnamon in apple cider, adding agave to taste. This warm beverage is ideal for chilly mornings, combining the soothing warmth of cloves with the comforting taste of spiced blueberries.

Conclusion: Unleashing the Power of Blueberries and Cloves Each of these drinks is a testament to the magic that happens when you pair the antioxidant-rich blueberry with the aromatic clove. Not only do these ingredients offer a burst of flavor, but they also bring a plethora of health benefits to your morning routine. Whether you’re seeking a cold, refreshing start or a warm, comforting wake-up call, this Berry Blast collection has something for everyone. So tomorrow morning, as you seek to energize your day, reach for a glass of clove-blueberry bliss and feel the difference in your step!

10 FAQs for “Berry Blast: 5 Energizing Clove-Blueberry Drinks to Supercharge Your Morning”

  1. What are the health benefits of combining cloves and blueberries in a drink? Blueberries are rich in antioxidants, while cloves offer anti-inflammatory properties. Together, they boost immunity, improve digestion, and provide a rich source of vitamins and minerals.
  2. Can these clove-blueberry drinks help with weight loss? Yes, these drinks can aid in weight loss. Blueberries are low in calories and high in fiber, while cloves help in metabolism regulation.
  3. Are these drinks suitable for diabetics? In moderation, yes. The natural sugars in blueberries are balanced with fiber, and cloves do not impact blood sugar levels significantly. However, always consult a healthcare provider for personalized advice.
  4. Can I use frozen blueberries for these recipes? Absolutely! Frozen blueberries are a great alternative to fresh ones and can be used directly in the recipes.
  5. Is there a non-dairy alternative I can use in these recipes? Yes, you can use any plant-based milk like soy, oat, or coconut milk as a non-dairy alternative in these recipes.
  6. How can I store these drinks? Most of these drinks are best enjoyed fresh, but you can store them in the refrigerator for up to 24 hours. The iced tea and lemonade may last a bit longer.
  7. Are these drinks kid-friendly? Yes, these drinks are healthy and delicious for kids. Just ensure the clove flavor is mild as it might be strong for young taste buds.
  8. Can I add protein powder to these drinks? Definitely! Adding protein powder, especially to the smoothies, can make them a more filling post-workout drink.
  9. How can I make these drinks sweeter without adding sugar? You can sweeten these drinks naturally with honey, agave syrup, or ripe bananas for added sweetness without refined sugar.
  10. Can I prepare these drinks in advance? The smoothies are best made fresh, but the iced tea and lemonade can be prepared in advance and refrigerated.

Blog Tags for the Post: blueberry recipes, clove benefits, healthy drinks, morning boost, antioxidant-rich, immune boosting, weight loss, diabetic-friendly, dairy-free options, kid-friendly drinks, natural sweeteners, make-ahead beverages

Posted on by — Leave a comment

Phalsa or Falsa: Nutrition, Benefits, & Uses.

berries on white ceramic bowl

Dive into the world of Phalsa (Grewia asiatica), a small, tangy, and nutritious fruit that thrives in the Indian subcontinent, Southeast Asia, and parts of Africa. Available during the hot summer months from May to July, Phalsa is not just a fruit, it’s a health booster packed into a tiny, juicy package.

Phalsa’s Secret Powers:

  1. Nutrition Powerhouse: Rich in Vitamin C and antioxidants, Phalsa is your immune system’s best friend. It fights off infections and wards off diseases by battling free radicals. The added fiber aids digestion and promotes healthy bowel movements. Who knew a small fruit could do so much?
  2. Medicinal Marvel: Beyond its refreshing taste, Phalsa’s leaves and bark are traditional remedies for ailments like diarrhea, dysentery, fever, respiratory issues, and even heatstroke. Its cooling properties make it a summer essential.
  3. Culinary Versatility: Sip on the popular Phalsa Sharbat to beat the heat or spread some homemade Phalsa jam on your toast. With its unique tangy flavor, Phalsa is a versatile ingredient in drinks, desserts, jams, jellies, and even savory chutneys!

Five Fabulous Benefits of Phalsa:

  1. Antioxidant Abundance: Loaded with anthocyanins and flavonoids, Phalsa protects cells and reduces inflammation.
  2. Immunity Injection: Thanks to its high Vitamin C content, it strengthens your immune defense.
  3. Digestive Delight: High fiber content means happy digestion and a healthy heart.
  4. Skin Savior: Vitamin C and antioxidants keep your skin glowing and youthful.
  5. Sugar Stabilizer: Great for diabetics, it helps regulate blood sugar levels.

How to Enjoy Phalsa:

Whether it’s the rejuvenating Phalsa juice, traditional sherbet, spicy chutney, sweet jam, or just raw, Phalsa is a refreshing and healthy choice for any summer day. Embrace the tangy taste and myriad health benefits of this incredible fruit.

Looking to explore Phalsa in all its glory? Let me know if you’re interested in the links to delicious products and more!

10 FAQs About Phalsa (Grewia asiatica)

  1. What is Phalsa? Phalsa, also known as Grewia asiatica, is a small, tangy fruit native to the Indian subcontinent, Southeast Asia, and parts of Africa.
  2. When is Phalsa available? It’s a seasonal fruit, typically available during the summer months from May to July.
  3. What are the health benefits of Phalsa? Phalsa is rich in Vitamin C, antioxidants, and fiber. It boosts immunity, aids digestion, promotes healthy skin, and helps regulate blood sugar levels.
  4. Can Phalsa be used medicinally? Yes, the leaves and bark of the Phalsa tree are used in traditional medicine for treating diarrhea, dysentery, fever, and respiratory issues.
  5. How is Phalsa typically consumed? It can be enjoyed raw, as a juice or sherbet, in jams and jellies, or as a chutney.
  6. Is Phalsa good for diabetics? Yes, its compounds help regulate blood sugar levels, making it beneficial for people with diabetes.
  7. Can Phalsa be eaten raw? Absolutely! Just wash the fruit and enjoy its tangy taste.
  8. How do you make Phalsa juice? Extract the pulp, mix it with water, sugar, and salt, strain to remove seeds, and serve chilled.
  9. What does Phalsa taste like? It has a unique tangy and slightly acidic taste.
  10. Is Phalsa available worldwide? It’s mainly found in the Indian subcontinent, Southeast Asia, and parts of Africa, but it’s gaining popularity and may be found in international markets.

Blog Tags: Phalsa, Grewia asiatica, Summer Fruit, Nutritional Benefits, Medicinal Uses, Healthy Recipes, Antioxidants, Vitamin C, Digestive Health, Diabetic Friendly, Indian Cuisine, Refreshing Drinks, Natural Remedies, Seasonal Produce