Tag: wellness

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Refreshing Bael Sharbat / Wood Apple Summer Drink

Once upon a time, I couldn’t stand the taste of bael fruit. It was my grandfather’s favorite summer fruit, and he made it a tradition for every child to enjoy bael sharbat during the scorching heat. Those days, bael fruits arrived fresh from our village. Fast forward to urban life, and now I find myself craving these regional delights. I make it a point to visit the local market and grab some bael fruit to whip up the sharbat at least once or twice every summer. Funny how our tastes change with time, isn’t it?

It is very easy to make and it is also very amazing in taste!

Ingredients:

1 ripe bael fruit
Lemon juice (from 1 lemon)
Black salt, to taste
Cold water
Ice cubes
Sugar, to taste
Mint leaves for garnish (optional)

Instructions:

Begin by cracking open the ripe bael fruit and scooping out the pulp. Discard the seeds and any hard parts.
In a bowl, add the bael pulp and cover it with water. Let it sit for 2-3 minutes to soften.
After soaking, strain the pulp through a fine mesh strainer to separate the juice from the fibers.
Add more water to the strained juice according to your desired consistency.

Mix in sugar, lemon juice, and black salt to taste. Adjust the sweetness and tanginess according to your preference.
Stir well until the sugar and salt are fully dissolved.


Fill serving glasses with ice cubes. Pour the prepared bael sharbat over the ice in each glass. Garnish with fresh mint leaves if desired. Serve immediately and enjoy the refreshing and flavorful bael sharbat!

You can make your own bael sharbat at home or you can buy from numerous brands available online as well as offline. In case you are looking for a homemade, preservative free and authentic experience, without getting into hassle of making your own, you can always explore Masala Monk’s Bael Sharbat, which ships all over India.

Bael Sharbat isn’t just a refreshing summer drink; it’s a testament to the timeless wisdom of our ancestors. Unlike sodas and colas that can harm your health, this homemade concoction offers both flavor and nutrition in every sip. By embracing these age-old recipes and prioritizing homemade drinks, we not only honor our culinary heritage but also nourish our bodies with the goodness of nature. Here’s to savoring the simple joys and flavors of life, one glass of Bael Sharbat at a time!

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The Indian Summer Superfood: Chana Sattu

This super food has existed in our country for decades. Sattu atta or Sattu maavu is familiarly mentioned as a quick breakfast option in many households across India. A staple in Bihar, Jharkhand, West Bengal, Uttar Pradesh, Rajasthan, and Madhya Pradesh, it is cherished and consumed by laborers and farmers.

Sattu, derived from roasted Bengal gram flour, is often hailed as the “poor man’s protein” for its affordability and rich nutritional profile which is now also gaining popularity in urban areas. What earlier belonged to a few states, is now a famous and exotic food ingredient that is easily available even in supermarkets.

Growing up, sattu was not just a food item for me; it was a cornerstone of my childhood memories and experiences. In the bustling kitchen of my Bihari household, sattu was omnipresent, woven into the fabric of our daily lives in countless ways. From savory dishes to refreshing drinks, sattu featured prominently on our dining table, each serving a testament to its versatility and significance.

Interesting History of Sattu

There have been many stories behind origin of sattu. However the most common one is that, Sattu originated in Tibet where it is known as ‘Tsampa’. It was a staple travel food of monks, who traveled long distances in search of enlightenment. It was durable, easy to eat and provided them with required nutrients and energy.

Infact, in the heroic case of the 1999 Kargil War in the Batalik Sector, not many know that the win initially was achieved, courtesy Ladakh Scouts. This unit was instrumental in ensuring that not only the little battalion posted up there got their ammunition and information supply, but food as well— especially Sattu.

Health benefits of Sattu:

  • Rich source of protein: Did you know 100 grams of sattu can give you 20 grams of pure protein? Sattu is made from roasted Bengal gram flour, making it a potent source of plant-based protein.
  • High fiber content: Sattu contains dietary fiber, which aids digestion, promotes bowel regularity, and helps maintain a healthy gut.
  • Low glycemic index: Sattu has a low glycemic index, meaning it causes a slower and steadier rise in blood sugar levels, making it suitable for individuals with diabetes.
  • Nutrient-dense: Sattu is packed with essential vitamins and minerals such as iron, calcium, magnesium, and potassium, which are vital for overall health and well-being.
  • Energy booster: Sattu provides a sustained release of energy due to its complex carbohydrates, making it an ideal pre- or post-workout snack.
  • Cooling properties: Sattu has natural cooling properties, making it a popular choice during hot summer months to beat the heat and stay hydrated.
  • Weight management: Sattu is low in calories and fat, making it a nutritious option for those looking to manage their weight while still feeling satisfied and full.
  • Supports heart health: The fiber, protein, and potassium content in sattu may help lower cholesterol levels, reduce blood pressure, and support cardiovascular health.
  • Boosts immunity: Sattu contains antioxidants and micronutrients that help strengthen the immune system and protect the body against infections and diseases.
  • Promotes bone health: Sattu is a good source of calcium and magnesium, which are essential for maintaining strong bones and teeth, reducing the risk of osteoporosis.

How to select Sattu Flour?

When an ingredient becomes more popular, brand race starts to put their stamp on the product which is in demand. In this race, selecting a good brand becomes challenging. Go for indigenous variety of channa that is stone ground to a fine powder. Indigenous pure variety is easy to digest while being a source of insoluble fibre. Traditional stone grinding process preserves the natural taste, aroma, and nutritional benefits of the chana, making it a more authentic and a wholesome choice. You can explore Masala Monk’s Sattu Mix which is made from pure channa and is stone ground sattu flour.

Ways to incorporate Sattu in your lifestyle 

  • Simple Sattu Drink: This one is effective, easy and you just need a few ingredients to make this recipe. It is an easy fussy free recipe which will keep you hydrated in summer heat. All you need to do is mix sattu, lemon juice and some spices in a glass of water. Stir it well and drink this nutritious drink. For the full recipe, click here
  • Sattu Parantha: A staple in Bihar, sattu parantha is delicious and so easy to make, and you can pair it with curd and pickle. Just make simple filling with sattu, onion, green chillies and spices. Then add the filling in the middle of your parantha dough and cook. Check out the full recipe here. 
  • Buttermilk Sattu: Sattu is a rich source of protein and when mixed with buttermilk it is a natural and a potent protein shake. This drink is a quick escape from the sweltering summer heat and a refreshing twist on a classic drink that’s both easy to make and high in protein. Click here for full recipe.
  • Sattu Cheela (Pancake): A good and nutritious breakfast recipe, sattu cheela is easy to make. For this, you need is a mix of besan, sattu, spices and vegetables of your choice. It is simple protein rich breakfast recipe. Know how you can make this iron rich too. Check the recipe here.
  • Sattu Porridge: Sattu Porridge is a wholesome and nutritious breakfast option that combines sattu with creamy milk and a touch of natural sweetness. This hearty porridge provides sustained energy and keeps you feeling full and satisfied throughout the morning. With its easy preparation and customizable toppings, it’s the perfect way to start your day on a healthy and delicious note! Click here for detailed recipe.
  • Sattu Chokha: It is a humble yet flavorsome dish. With no cooking involved and no intricate techniques required, it’s a true testament to the beauty of minimalism in cooking. Made primarily from sattu, this dish celebrates the natural flavors and nutritional benefits of its core ingredient. Mixed with an array of aromatic spices and fresh ingredients like onions, green chilies, and coriander leaves, Sattu Chokha is a delightful medley of textures and tastes. Click here for full recipe.

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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.
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Quick Strawberry and Apple Preserve- Healthy Kid Friendly Recipe

I love making fuss free healthy recipes for my little one. Strawberries have literally become synonymous to preserves and jams. With only a few ingredients, you can whip up homemade strawberry preserves in no time and it’ll keep so well in the fridge for weeks to come!

This delightful homemade preserve is one of my son’s favourite and it is super easy to make. He enjoys it with almost anything – pancake, on a toast, parantha. It takes only 5 ingredients and tastes so much better than the store bought ones which are laden with sugar, artificial colours and preservatives.

This preserve is made in smaller batch without the use of pectin. But this recipe can be doubled or tripled to make a larger batch of preserve. If you want the preserves to last longer than three weeks in the refrigerator, you’ll need to process the jars in a hot water canning bath.

Do make this strawberry preserve when berries are in season and I am sure you will love it.
It tastes delicious. It’s healthy and its is ready in flat 20 minutes. 

This preserve does not contain any processed sugar. It is not sickly sweet. This is something your child and your family can enjoy guilt free. I have added chia seeds to it for more nutrition and also it improves the texture of the preserve.

Ingredients

Prep time: 5 minsServing: makes 2 ounces
Cook time: 15 mins
  • 100 gms Strawberries
  • 1/2 cup Apple
  • 30 gms jaggery powder or unprocessed coconut sugar
  • 1.5 tbsps Chia seeds
  • 1 tbsp Lemon juice
  • 1 tsp Vanilla extract (optional but recommended)
  • 1/4th cup Water

Method

  1. Chop strawberries and apple finely. Add them in a pan. Keep the flame low. Cook for a minute. Now add coconut sugar or jaggery powder. 
  2. Stir till sugar melts. It should take a minute or two.
  3. Now add water. Cook till apple becomes mushy and the preserve thickens. It will roughly take 9-10 minutes. 
  4. Once it thickens, add lemon juice, vanilla extract and chia seeds. 
  5. Cook for a minute and Voila!!! It’s done 🙂

Notes:

  • You can skip apple here and add 1/2 cup more of strawberries or other berries of your choice.
  • Do not skip lemon juice. Lemon juice is required to set the preserve. The acid in it neutralizes the PH level of the mixture. 
  • Store in an airtight glass jar. Refrigerate for longer shelf life. Use within 3-4 weeks
  • Use a dash of cinnamon for a warm touch.

Enjoy good health! 🙂

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Who Knew Sweating Could Make You Smile? The Happy Path to Mental Wellness

In the realm of mental health, an unexpected hero emerges—not from the shelves of pharmacies or the couches of therapists, but from the very movement of our bodies. The connection between physical activity and mental wellness is a tale as old as time, yet it’s one that’s gaining a fresh, vigorous spotlight in today’s fast-paced world. Let’s dive into this dynamic relationship and uncover practical ways to harness the power of movement for your mental health.

The Science of Movement and Mental Health

At the heart of this exploration is a simple, profound truth: moving your body can dramatically improve your mental state. But why is that? How does something as basic as walking, stretching, or dancing wield such influence over the complex workings of our minds?

Research reveals that physical activity kick-starts a series of biochemical processes in the brain. It’s like hitting the refresh button on your computer; suddenly, everything runs smoother. Exercise releases endorphins, the body’s feel-good neurotransmitters, which act as natural painkillers and mood elevators. It also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that helps repair brain cells and build new neural connections. Imagine your brain is a garden; physical activity is the rain that nourishes it, encouraging growth and bloom.

But the benefits don’t stop there. Regular movement has been shown to reduce symptoms of anxiety and depression, boost self-esteem, and improve sleep. In a world where mental health issues are on the rise, these findings are not just encouraging; they’re a call to action.

Practical Ways to Move Your Way to Mental Wellness

So, how can you start incorporating more movement into your life to reap these mental health benefits? The beauty lies in the simplicity and accessibility of physical activity. Here are some practical, punchy tips to get you moving:

1. Find Your Joy in Movement

The key to sustainable physical activity is enjoyment. Forget slogging through exercises you hate. Explore different activities until you find the ones that make you feel alive. Whether it’s dancing in your living room, hiking through nature, or practicing yoga, your perfect activity is out there.

2. Integrate Movement into Your Daily Routine

Make physical activity a natural part of your day. Cycle to work, take the stairs, walk while you take calls, or do a 10-minute workout during your lunch break. Small changes can lead to big differences in your mental health.

3. Set Realistic Goals

Start with achievable goals to avoid feeling overwhelmed. Even a 10-minute walk can uplift your mood. As you build confidence and stamina, gradually increase the intensity and duration of your activities.

4. **Connect with Others

Physical activity can be a social affair. Join a class, find a workout buddy, or engage in team sports. The combination of social interaction and exercise can be incredibly beneficial for your mental health.

5. Listen to Your Body

Remember, the goal is mental wellness, not physical exhaustion. Pay attention to your body’s signals and give yourself permission to rest when needed. Balance is key.

The Ripple Effect of Movement on Mental Health

As you incorporate more movement into your life, you may notice a ripple effect. Physical health improvements, increased energy, better focus, and a more positive outlook on life are just the beginning. Movement empowers you to take control of your mental health, one step at a time.

Embracing the Movement Mindset

In conclusion, the path to mental wellness doesn’t have to be complicated. By embracing the movement mindset, you unlock a powerful tool for managing stress, enhancing your mood, and improving overall mental health. Let’s not underestimate the power of our own two feet, the rhythm of our heartbeat, and the agility of our bodies to dance through life’s challenges. Your mental health journey can be a vibrant, moving experience. So lace up your shoes, and let’s get moving towards a happier, healthier mind.

FAQs for “Who Knew Sweating Could Make You Smile? The Happy Path to Mental Wellness”

1. How does physical activity benefit mental health?

Physical activity releases endorphins and stimulates the production of BDNF, improving mood, reducing anxiety and depression symptoms, boosting self-esteem, and enhancing sleep quality.

2. How much exercise do I need to see benefits for my mental health?

Even short bouts of exercise, such as a 10-minute walk, can boost your mood. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week for substantial benefits.

3. What are some simple ways to incorporate more movement into my daily routine?

You can cycle to work, take stairs instead of elevators, walk during phone calls, or engage in short workout sessions during breaks.

4. Can physical activity replace medication or therapy for mental health issues?

While physical activity is beneficial for mental wellness, it should complement, not replace, professional medical advice and treatments for those with serious mental health conditions.

5. Do I need to join a gym to get enough physical activity?

No, many forms of physical activity don’t require a gym, such as walking, dancing, cycling, or yoga. The key is to find activities you enjoy and can do regularly.

6. How can I stay motivated to keep moving?

Set realistic goals, track your progress, vary your activities to keep things interesting, and find a workout buddy or group for social support.

7. Is there a best time of day to exercise for mental health benefits?

While any time of day is beneficial, some people find that exercising in the morning helps set a positive tone for the day or engaging in physical activity during breaks can help relieve stress.

8. Can physical activity help with sleep problems?

Yes, regular physical activity can help regulate your sleep patterns, making it easier to fall asleep and improving the quality of your sleep.

9. What if I don’t feel any improvement in my mental health after starting to exercise?

Benefits can take time to manifest. Consistency is key. If you’re struggling with severe mental health issues, consult a healthcare professional for a comprehensive treatment plan.

10. Are there specific types of exercise that are more beneficial for mental health?

While any form of physical activity is beneficial, aerobic exercises like walking, running, cycling, and swimming have been shown to have a significant positive impact on mental health.

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mental health, physical activity, wellness, exercise, mood improvement, stress relief, anxiety reduction, depression management, lifestyle change, mental wellness strategy