Tag: wellness

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Highly Effective Homemade Cough Syrup- A Quick Natural Solution

When it comes to flu, I try to resort to home remedies as much as i can. I don’t like over the counter medication like suppressants, expectorants or decongestants to treat my cough unless it is keeping me up all night and a doctor suggests it. 

I have seen so many people who have bad cough and stuffy nose heading straight to a drug store to pick up OTC medication for relief. The labels of these OTC cough and cold medicines are often overseen or ignored; as a result, people don’t know what these bottles contain and what their ingredients can do.

Decongestants provide symptomatic relief from congestion because they cause narrowing of blood vessels in the nasal passages and sinuses. This can help to reduce inflammation and stuffy nose but what people overlook is that other blood vessels throughout the body are not immune from the narrowing effect. It can lead to high blood pressure and elevated heart rate. People who already have high BP should always take such medication under doctor’s supervision and never self medicate.

There are growing concerns about safety and doubts about the efficacy around the use of OTC cough medicines. In fact, most studies have found no evidence that over-the-counter medicines actually suppress or stop coughing. In many cases, they’ve performed no better than a placebo.

Most viral infections anyway don’t need any medical attention. It’s best to resort to home remedies. The more medicines you take, the lower will be your immunity.

This homemade cough syrup remedy was passed on to me by grandmother. I made it for the first time some 7 years back when I had dry cough that just didn’t go away. It had been more than 15 days, the cough didn’t seem to get any better. I tried everything from saline water gargles, hydration, steam, even tried mucolytic drugs prescribed by the doctor. But nothing gave me much relief.

It was then this syrup came to my rescue and worked like a charm. Within 3 days I noticed a huge relief in my cough. The best part is I can give this to my little one without any fear of side effects.

Ingredients used and their benefits 

1) Holy Basil or Tulsi Leaves: Tulsi, the ancient herb, has positive actions on the respiratory system. Tulsi or holy basil helps to effectively liquefy the phlegm. Boiled Tulsi water helps to provide a soothing effect to people suffering from sore throat. Due to its anti-bacterial and anti-inflammatory properties, Tulsi has been used as part of home remedies for cough and common cold for centuries. Its juice is also effective in bringing down fever.

2) Ginger: Ginger is a natural anti-inflammatory and antioxidant that can help ease a cough. It can reduce inflammation in your respiratory tract and may even help to suppress the cough reflex.

3) Turmeric: Turmeric is a nutritional powerhouse and is said to contain a nutrient called curcumin, which has significant anti-inflammatory properties. It can relieve congestion and reduce coughing.

4) Black pepper: Due to the expectorant properties present in black pepper, it extends relieve from sinus, cough and nasal infection. It’s anti-viral which can break down mucus and phlegm deposition in the respiratory tract. 

5) Caraway seeds or Ajwain: Ajwain is a powerful spice that provides relief from coughing as well as clear mucus from your nose, both of which make breathing easier. It may also help to widen the bronchial tubes, which can help those with asthma.

6) Banafsha or Dried Sweet Violet Flower: Banafsha is one of the main hero ingredients in this recipe. It is medicinal plant which has a long proven history in treating whooping cough. It is highly effective in treating asthma, fever and also bodyache. It is also used as an ingredient in many herbal medicines. It expectorates phlegm from the chest and relieves chest pain and pneumonia.

7) Mulethi or Liquorice Root: Mulethi or Liquorice also known as “Sweetwood” is a traditional medicinal herb. It is widely used in Ayurvedic practice to treat respiratory and digestive disorders. It is said to contain anti-viral, anti-inflammatory & anti-bacterial properties, which maintains mucosal health. It is also an immunity booster because of its powerful antioxidants. 

8) Cloves: Clove is rich in essential oils which have antimicrobial and antioxidant properties. Its anti-inflammatory properties can accelerate healing process. Many people opt for clove oil to clear blocked nasal passages too. It also has a cooling effect on nasal cavity and throat. Cloves show expectorant property that helps to discharge secretions and mucous in the respiratory tract.

9) Star anise: Star anise has been traditionally used in Chinese medicines for centuries to treat respiratory and digestive disorders. Studies indicate star anise may have antioxidant, anti-inflammatory, antimicrobial, anti-cancer, antispasmodic, and sedative properties. Be careful when it comes to star anise. Use Chinese star anise and not JAPANESE. Japanese star anise is believed to be highly toxic.

Recipe: makes 80 ml

Ingredients

  • 10 to 12 Tulsi leaves
  • 1″ ginger
  • 1″ fresh turmeric or organic turmeric powder
  • 10 to 12 Black peppercorns 
  • 1 tsp Caraway Seeds
  • 1 tbsp Banafsha
  • 1″ Mulethi
  • 2 cloves
  • 1 Star anise
  • 2 tbsps Jaggery powder
  • Water: 300 ml

Instructions

  1. Crush tulsi and ginger together. Coarsely crush peppercorn and cloves.
  2. In roughly 300 ml of water, add all the ingredients except jaggery.
  3. Let it all simmer till it reduces to almost 1/4th. Add jaggery and mix well till it melts. 
  4. Cover it and let it rest till it cools and then sieve it.
  5. Transfer it to a clean glass bottle.

Notes

  • It is safe for children. You can give this to kids above 1 year. One tsp for kids, twice in a day followed by warm water.
  • For adults about 10 ml twice a day followed by warm water
  • If not Jaggery, you can also add raw honey to it. Honey should be added when the concoction is completely cool. Honey should never be added to hot liquids as per Ayurveda. If you would like to know more about it, check out this link- Honey Rules! Why you should never cook honey. Do not give honey to children below 1 year.
  • This syrup will last you 2 days when kept at room temperature. But I prefer making it fresh everyday.
  • Drinking enough water is important with this syrup because some of the spices and herbs used are warm in nature.

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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! 🙂

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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.