Tag: nutrition

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Know the right way of Consuming Turmeric Milk

We Indians are so well familiar with turmeric spice. Turmeric is so commonly used in India that you will find it in every spice box in a typical Indian household. Rarely you will find an Indian recipe prepared without a dash of turmeric, be it your vegetables or dal preparation. 

Growing up this spice used to be an answer to all our health and skin related issues in our grandmother’s book of wellness. Whenever you fell sick or got injured, your mother or grandmother was quick to force this liquid gold aka Haldi Dhood down your throat. Whether you had chronic cold, cough or stomach related problems, turmeric was antidote to everything. Now, as adults we do realize why our elders did what they did- the science behind their humble wisdom. What was once something our mothers and grandmothers coaxed us into gulping down, has become an international health phenomenon—and all the “golden milk” “turmeric latte” available in every cafe nowadays only reinforce the fact. 

This spice provides innumerable benefits by itself but mix it with milk, and its benefits are doubled. Turmeric mixed with milk is a perfect bedtime drink that helps to reduce inflammation, poor immunity  and disturbed sleep patterns.

Below are all the reasons as to why turmeric milk should be part of your health depository. 

  1. May help fight cancer: Studies indicate that turmeric may offer some protection against cancer.
  2. Strong Bones: Nutrients in turmeric milk contribute to a strong skeleton, reducing your risk of bone diseases, such as osteopenia and osteoporosis.
  3. Reduces inflammation and joint pains: There hero component in turmeric in curcumin. It has strong antioxidants properties which helps to reduce inflammation in the body. Inflammation is a root cause of all the diseases. Having anti-inflammatory foods such as turmeric regularly can greatly reduce that risk. Also, it can help ease joint pains. Hence, it is extremely useful for people suffering from arthritis. 
  4. Helps in Cough and Cold: Consuming a glass of turmeric milk at night is the norm for most growing Indian kids, as this concoction not only provides relief from sniffles and coughs, but also protects against further infections. In fact, turmeric milk has an immediate effect on colds and coughs, as it removes excess phlegm from the body. If you are experiencing a sinus headache, a cup of turmeric milk might provide relief, as it eases mucus flow and promotes sinus drainage.
  5. Skin Benefits: Curcumin in turmeric has anti-bacterial and anti-inflammatory properties which will help in acne and clarifying the complexion. Traditionally, a glass of turmeric milk was given to brides-to-be to add glow to their complexion. For long, turmeric has been a key ingredient in skin care DIY routine for radiant and glowing skin. Turmeric mixed with fresh cream when applied as a mask on face gives an instant glow. 
  6. Induces better sleep: Turmeric milk when combined with saffron was granny’s one of the many remedies to treat insomnia. Dairy foods contain tryptophan, magnesium and zinc, which are essential for serotonin and melatonin production but its bioavailability is limited. When combined with curcumin, it is a game changer. 

Let’s see the correct way of making Turmeric Milk

The main compound in turmeric is curcumin. It makes up about 5% of turmeric. Our liver gets rid of foreign substances by making them water-soluble so that they can be excreted. That is where the role of black pepper comes. Black pepper contains piperine, which naturally helps inhibit drug metabolism. So, when the liver excretes curcumin, piperine can inhibit this process so that curcumin is not excreted. This explains how piperine can help to make curcumin more bioavailable. Research has found that consuming just 20mg of piperine per 2g of turmeric can increase curcumin absorption by up to 2000%. Hence, if you want all the benefits of turmeric milk, do not forget to add black pepper to it.

Recipe: For 1 cup

Ingredients

  1. A2 Cow’s Milk- 1 cup
  2. Turmeric Root: 1/2 inch
  3. Black pepper corns: 2
  4. Cardamom: 1
  5. Saffron: few strands
  6. Jaggery: 1 tsp or as per taste

Instructions

  • In a mortar pestle, add turmeric root, black peppercorns and cardamom. Bruise it a little. 
  • Now in a pan add milk, saffron strands and turmeric mix. Allow the milk to boil. 
  • Then add jaggery powder and allow the milk to simmer for 2 minutes. Switch off the flame. 
  • Cover and let the milk rest for 5 minutes. Sieve and serve warm. 

Notes: 

  1. Cardamom is added because it helps in digestion. It also helps to induce sleep and relieve stress or anxiety. 
  2. Saffron is added to help boost immunity and memory. It also helps to improve sleep quality and protects against flu. 
  3. You can use natural sweetener of your choice. Mishri (rock sugar) or coconut sugar works well too.
  4. Go for A 2 raw cow’s milk instead of pasteurized milk that comes in a packet or a carton. You can boil the raw milk before using it in turmeric milk.
  5. You can add other spices too like ceylon cinnamon or dry ginger powder.

I hope this recipe and information helped you. Do let us know how haldi dhood is prepared at your home. If you have any questions do let us know in the comments. We would love to hear from you. Stay happy and healthy! 🙂

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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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Incredible Health Benefits of Mishri- The Indian Rock Sugar

If you have ever been to an Indian restaurant, it is common to spot a bowl, at the entrance of a restaurant containing fennel seeds and rock candy squares. This practice stems from the age-old ayurvedic wisdom that mishri is a mouth freshener, digestive, mood uplifter and energy booster. 

Rock sugar also known as Khand or Mishri is unrefined sugar made from the solution of sugarcane and the sap of palm tree. It is made by evaporating the sugarcane sap. The nectar and sugarcane tree is almost colourless when it is in its fresh form. As it ages for a few hours it develops a creamish colour. To make white mishri, it is processed further by boiling the creamy mishri with water and then cooling it down in dark spaces. The unrefined rock candy is similar to the refined sugar in colour but tastes so much better in flavour. It is less sweet than refined sugar making it an ideal, mild sweetener for many drinks and dishes.

How to differentiate between Real Mishri and Artificial Mishri

There are three types of mishri available in the market. They are:

* Dhage wali mishri: It is simply mishri crystallised on a thread. It is the authentic, traditional form of mishri.

* Small machine-made crystals of mishri

* Large crystallised lumps without any thread

For real Mishri, go for Dhage (Thread) wali Mishri as it is the most traditional and authentic mishri. The use of thread is a common practice to support the process of crystallization.

Read below for some amazing health benefits of Mishri:-

Mishri is loaded with vitamins, minerals and amino acids and is often used for medicinal purpose. It is used in Ayurveda for centuries for strengthening weak immune system.

  • Cough suppressant: Due to its medicinal and therapeutic value, mishri, in Ayurveda, helps easing cough and cold symptoms. It is also famous among Indian classical singers to prevent their vocal cords from being dry. A powder of mishri and black pepper with lukewarm water helps in alleviating cough and also sweeps out excess mucus. Pop a small piece of mishri instead of sugar and artificial flavour loaded cough lozenges as a natural cough suppressant.
  • Aids Digestion: It also helps in giving relief from acidity, gas, nausea and indigestion. Having mishri with fennel seeds post meal is not just an amazing mouth freshener but it also helps in digestion. 
  • Increases Haemoglobin: According to a famous nutritionist, Rujuta Diwekar, mishri is useful in anaemia, weakness, pale skin, dizziness and fatigue. It helps to support good blood flow in the body.
  • Boosts Energy: Mishri is an instant source of energy, that refreshes your dull mood and boosts your energy especially during post-menopausal mood swings. Mishri improves memory and eases mental fatigue.
  • Mood Swings: It helps in dealing with mood swings, depression especially in new mothers as a result of post-partum depression.
  • Treats Nausea: Mishri is an elixir when it comes to relieving nausea and vomiting sensations. By keeping these tiny sweet in your mouth, you can soothe the unease that may have got triggered by acidity or an infection.

Takeaway 

While natural sweeteners like jaggery and honey also have amazing health benefits, mishri is often overlooked and forgotten because of its pale countenance. And for people who worry about ‘sugar’, it’s the processed and hidden sugars in the processed foods you need to be wary of. Natural sugar works wonders and should be a part of your healthy, wholesome diet but of course in moderation. Cheers to good health! 🙂

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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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Is Homemade Butter really Worth the Effort?

We all know what butter is. It is a dairy product that is made from the fat and protein components of churned cream. In this world of modern dietary greed that teaches deprivation is the way to health and beauty, butter is the most feared food- often frowned upon. Butter remains amongst the most misunderstood food.

Butter is called Makkhan in Hindi, that has always been a quintessential part of the Indian culinary culture. As a Punjabi household, our childhood had been surrounded by makkhan (white butter) and ghee, whether on paranthas, rotis or in vegetables. We always had homemade butter in the fridge. It was prepared in a ‘matki’ or a large vessel/ pot in the olden days. The cream was collected over a few days and transferred to a matki specially meant for this purpose. It was then churned with a ‘madhani’ following a long process that consumed a lot of muscle power. But nowadays, matki is replaced by a regular kitchen bowl and madhani is replaced by a food processor or a hand blender or an electric beater. Although the process remains the same, much energy and time is saved using modern equipment. The end product collected after the churning is called white butter.

In Hindu tradition, white butter or makkhan is offered to Lord Krishna during Janmashtami. As a food for gods, I wonder how such ancient wisdom and food traditions are lost in this new fast pace world where everyone is chasing newly found super-foods and conveniently forgetting their roots- the very foundation of our health.

According to celebrity nutritionist Rujuta Diwekar, “The churning of butter itself makes the makkhan special in terms of molecular gastronomy, not just in terms of its unique, ‘melt in an instant’ texture, but it also nutritionally equips it with many special properties.For starters, it retains the potency of the fat-soluble vitamins A, D, K and E, therefore making it a powerful anti-oxidant. Then there is the Wulzen factor, a hormone-like substance only found in freshly churned butter that has the capacity to prevent joint stiffness and ensures that your bones store more calcium.”

Difference between White Butter and Yellow Butter

White butter is one of the original forms of butter, which was made in almost every Indian household earlier while yellow butter is commercially produced in a factory. White butter typically contains fewer milk solids which makes it a healthier option for individuals who have lactose intolerance or sensitivity. As white butter contains less lactose, it is may be easier to digest.

  1. Yellow Butter is processed and contains high amounts of saturated and trans-fat which makes it high in calories as well. White Butter, also known as Makkhan, is a natural, un-processed version of butter and contains healthy fats. Thanks to the presence of lecithin in white butter which aids in dismantling unhealthy fats and kick-starts a more agile metabolism.
  2. The molecular makeup of white butter allows it to effectively assimilate fats. This property extends a soothing touch to joints, offering respite to individuals grappling with joint discomfort. It’s a natural elixir for bolstering joint health and mobility.
  3. White butter houses arachidonic acid, a fatty acid pivotal in brain development. In addition, it also contains omega 3 and omega 6. It is exceptionally good for children as it supports their overall brain growth.
  4. Want that glowing skin? Include Makkhan in your diet. It is an amazing source of Vitamin E, that safeguards skin health, potentially leading to a reduction in skin-related issues.
  5. Yellow butter is yellow because of the high fat content, and it’s processed, therefore it’s heavy in calories. Salt and preservatives are added to make it last longer and have a prolonged shelf life. Yellow butter also contains colouring agents.

How to make White Butter at home?

  1. Take some of top creamy layer of milk or malai in a bowl.
  2. Churn it with a whisker or sturdy spoon for a minute or two. 
  3. Now add ice cubes and a little bit of cold water and churn again till butter has separated from water and comes together. 
  4. Separate the butter from the liquid. Gently squeeze the makkhan between your hands. 
  5. Rinse butter with fresh water to get rid of any milk residue. 
  6. Let the butter set in refrigerator for 10-15 minutes and it is ready to be used.

Notes: 

  1. I normally make small quantity of butter so I prefer manual churning. However, if you plan to make a big batch you can totally use food processor or an electric beater. Just add some cold water to the blender and blend it on pulse mode.
  2. It is important to wash away all the milk remains from the butter. If a substantial amount of buttermilk remains, it will sour within a week, otherwise homemade butter can keep for upto 2 weeks in the fridge.
  3. You can also make Cultured Probiotic Butter at home which has added benefits of probiotics and is much easier to digest. You can check out the full procedure here- Ayurvedic Cultured Ghee. 

Takeway

In a nutshell, white butter is way better than yellow commercial butter. Is it worth the effort? Absolutely Yeah!! I always feed my child white butter and he barely eats yellow butter. It’s just so easy to whip in small batches. Literally takes you 5 minutes. Although, always remember to have it in moderation. Too much of everything is bad. Any excess of oil or fats will lead to heart or cholesterol problems. And never be scared or feel guilty about food. Do not indulge in fearful eating. Enjoy your luscious aloo ka paratha with a dollop of freshly made white butter, but moderately. Eat smart and exercise and aim at a healthy lifestyle.