Tag: nutrition

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The Power of Six: Amazing Benefits of Common Indian Spices

In the world full of fancy foods, Indian spices are the unsung heroes that elevate the flavors of our dishes. However, their contributions go beyond just taste. Spices are packed with potent health benefits, each offering unique properties that can boost your overall well-being. Here, we explore the amazing benefits of six commonly used in our kitchen spices: Turmeric, Ginger, Chilli Pepper, Cinnamon, Cardamom, and Nutmeg.

  • Turmeric: The Golden Healer

Turmeric is often hailed as a superfood, and for good reason. The active compound in turmeric, Curcumin, is known for its powerful anti-inflammatory and antioxidant properties. Regular consumption of turmeric can help boost your immune system, making it a great addition to your daily diet. Whether you’re adding it to your curries, soups, or even smoothies, turmeric is a spice that packs a punch when it comes to health benefits. Read more here

  • Ginger: Nature’s Digestive Aid

Ginger has been used for centuries in traditional medicine to treat a variety of ailments. One of its most notable benefits is its ability to reduce bloating and improve digestion. Ginger also possesses strong anti-inflammatory and antimicrobial properties, making it effective in fighting infections. Incorporate ginger into your meals, teas, or juices to take advantage of its digestive and immune-boosting benefits. Read more here

  • Chilli Pepper: The Metabolism Booster

If you love a bit of heat in your food, then you’re in luck! Chilli peppers contain Beta Carotene, which is converted into Vitamin A in the body, supporting eye health and immune function. Additionally, chilli peppers are known to promote fat loss by boosting metabolism and increasing the body’s ability to burn calories. Adding a dash of chilli to your meals can spice things up while also helping you maintain a healthy weight. Read more here

  • Cinnamon: The Sweet Spice with Surprising Benefits

Cinnamon is more than just a fragrant spice used in baking; it’s also a potent health ally. Cinnamon can ease cramps and help in managing belly fat. It’s rich in antioxidants and has anti-inflammatory properties that can help with a variety of conditions, from arthritis to heart disease. Sprinkle some cinnamon on your oatmeal, coffee, or desserts to enjoy its health benefits. Read more here

  • Cardamom: The Aromatic Detoxifier

Cardamom is a spice that’s often used in both sweet and savory dishes, particularly in Indian and Middle Eastern cuisine. It’s rich in manganese, a mineral that helps the body form connective tissue, bones, and sex hormones. Cardamom also helps in blood sugar control and has been used in traditional medicine to detoxify the body and improve digestion. Adding cardamom to your tea or coffee not only enhances flavor but also provides numerous health benefits. Read more here

  • Nutmeg: The Calming Spice

Nutmeg is a warm spice that adds depth and complexity to both sweet and savory dishes. It is a good source of Vitamin B6, which is important for brain health and can help with mood regulation. Nutmeg is also known to ease digestion and has calming effects, making it an excellent addition to evening beverages or desserts. A small pinch of nutmeg can go a long way in improving your overall well-being. Read more here

Conclusion

Incorporating these six spices into your daily diet is a simple and delicious way to enhance your health. Whether you’re looking to boost your immune system, improve digestion, or simply add more flavor to your meals, these spices offer an array of benefits that can support your overall wellness. Next time you’re in the kitchen, don’t just reach for the salt and pepper—give these spices a try and experience their amazing benefits for yourself!

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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 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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Skillet Mushroom and Zucchini Stir Fry- Fresh and Healthy

Sometimes, the best way to enjoy fresh veggies is a simple sauté. I love doing this with zucchini, especially because it cooks up quickly. Skillet sautéed mushroom and zucchini is fresh, healthy and absolutely delicious side dish. This is sautéed to crispy tenderness with garlic, scallions, butter, olive oil and mild spices. It is quick, easy and wholesome. Even kids will love it as a side.

Pair these veggies with scrambled eggs, omelette or roasted chicken. For vegetarians and vegans you can add Indian cottage cheese or tofu to it for protein. It could be your perfect light meal in summers. I paired it with omelette and a toast for breakfast. 

Tips for sautéing Zucchini to prevent it from getting Soggy

  1. Since zucchini contain a large amount of water content, it is best to sauté it at on a high flame. It allows the moisture to evaporate at a quicker rate, allowing the zucchini to brown. It also shortens the cooking time. 
  2. Be mindful when cutting the zucchini. Smaller and uneven pieces can burn more easily at high temperature. 
  3. Don’t overcrowd the zucchini in the pan. This will cause the zucchini to steam and not get browning effect.

Recipe: serves 3

Ingredients 

  • Zucchini: 2 cups, cut into roundels of roughly 1/2 cm thickness
  • Mushroom: 250 grams, chopped length wise
  • Garlic: 3-4 large cloves, cut thinly
  • Scallions: 2, chopped with greens
  • Salt and pepper to taste
  • Italian Seasoning: 1/2 tsp
  • Red Chilli flakes: 1/2 tsp or less
  • Butter: 20 grams
  • Olive Oil: 1 tbsp
  • Lemon juice: 1 tsp

Instructions 

  • Bring cast iron skillet to medium heat. Add half of butter and olive oil.
  • Increase the flame and add zucchini. Sauté at high flame for 3-4 minutes. Remove it from the skillet and set aside. 
  • Now add remaining half of the butter and oil and sauté garlic till it becomes lightish brown. 
  • Then add mushrooms and cook for a minute. 
  • Season mushrooms with some salt and pepper and then add scallions and scallions greens. Cook everything for 4-5 minutes or till mushrooms soften and become brown.
  • Return zucchini to the skillet. Add Italian seasoning and red chilli flakes if using. Mix well and cook for another minute on high flame. 
  • Taste for salt and other seasoning. Add more if required. 
  • Remove skillet from flame and finish it with lemon juice. 

Enjoy the goodness! 🙂

I hope you enjoyed reading this recipe. Do give this recipe a shot. I am sure this recipe will bring you a lot of joy. 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. Happy Cooking!