Eat Well. Feel Good.

Good News! Cafe Goodluck’s New Venture; Where to Eat in Pune?


It is hard to express how happy and proud I felt  when I saw Cafe Goodluck’s new venture, Chota Bites in a Food Court in Aundh today! Beaming humbly amidst the swanky boards of  Subway, KFCs and McDonald’s, there it was, our very own, local pride – Chota Bites, the latest venture by Cafe Goodluck.

Move over American Burger giants, Bun Maska, Irani Chai and Keema-Pav are here to stay. Over the past few years, I was really disappointed to see the diminishing presence of local Irani Cafes, Udupi joints and Pav-Bhaji & Juice centres.

As per an article in May 2015 in DNA newspaper, “Despite many Irani cafes in Pune closing down due to lack of business, Ali Mashti decided to revive his family tradition of serving Irani chaiand bun maska. In a city where the culture of Parsi chai shops is dying, majorly due to migration, a few outlets have survived. Bun maska, chai and broon are the most popular dishes that Irani cafes are famous for. With just 2-3 Irani cafes remaining in the city, Mashti feels the prick of low business”.

Cafe Goodluck is a symbol of Pune history and our proud food culture. A culture that welcomed delicious Irani delicacies from immigrants who won our hearts with their food and became a part of our social fabric.  Among the few local, stand alone Irani-owned restaurants in the city, Cafe Goodluck is one that every true-blood Puneri swear by. While the culture is dwindling, the flourishing business and the latest expansion of Cafe Goodluck has given us new hope.

The QSR chain version of Cafe Goodluck – Chota Bites in the WestEnd Mall, Aundh has managed to retain its homely, old-world charm while competing with the new. The servers are those courteous and kind old men handling the cash counters, who give us a big smile and a kind word as we order. The kitchen at the same time, is quick as ever, and there’s no question that the quality of the food is maintained to a high standard.

The menu comprises of the high-demand, quick selling items from the original Cafe Goodluck menu, in keeping with the general tone and requirements of a food court. You will find your favourite Bun-Maska, Irani Chai, Bun Omelette and Tava Keema offered in the selection.

The fresh, clean food is a refreshing change from the processed, frozen reheated food that is otherwise available in movie theatre food courts and QSR food chains. If you’re new to Pune, or have been enjoying the charming Bun-Maska for five decades, you must rush to this newest local pride to show them some love and support.

Check out 20 Best Places to Eat in Pune and More about Cafe Goodluck here..


Pocket Friendly Eatery in Pune for College Students | Where to Eat in Pune?

Pocket Friendly Meals

Remember the Oh-So-Broke days of college? Those days we were perpetually hungry and in search for cheap places to eat and hangout. I recall them as my maggi and anda days. Well, Food Palette in Kothrud is exactly like that, it is a pocket-friendly little place that offers everything from pav bhaji & sandwiches to the yummiest Dal khichdi on their menu. It is a steal for students and a budget family meal, with food that is easy on the stomach.

The easy-going cafeteria vibe, quick service and affordable prices will all remind you of your all-you-can-eat days. If that wasn’t enough, the young crowd sharing a pav bhaji or gorging on a quick sandwich will surely take you back.

The place is very approachable and offers the perfect selection of items for its location close to the colleges in Kothrud area. Food palette is a place, which will make you feel comfortable enough to have loud laugh or catch up on some office gossip. The menu has everything familiar and well loved, from pav bhaji to butter chicken, sandwich & chai to classic main course dishes.

What I liked most is that many of these quick service restaurants in Pune are “PURE” vegetarian. It is hard to come by an economical cafe that will serve anda bhurji – pav or a simple chicken sandwich. In my opinion, Food palette is everything that you and I will readily buy. It is a place that will make people from all walks of life drop by for a simple meal with family or friends. The food quality is good and hygienically prepared (you can peep in the kitchen at the back). The freshness and ingredients haven’t been compromised in trying to make the food inexpensive. This is something that I’m most mindful about when grabbing a quick bite in old city area.


Pav Bhaji, Tandoori Chicken, Dal Khichdi

I’d drop by again for their pav bhaji and the dal khichadi, I really enjoyed both of these dishes. Also, given that its not on the menu yet, don’t forget to specially request for their “Tandoori Chicken”, it is part of their secret menu, strictly for loyalists and it is really delicious. I do have a list of many good pocket friendly places in 20 Places to Eat in Pune but I’m sure there are some new ones that you’ve come across. Let me know what other newly introduced, pocket friendly eateries serve good quality and fresh food in Pune, I would love to include it in my Pocket friendly Pune List!

Where To Eat in Pune? 20 Must-Try Local Food Places in Pune

Pune’s Foodmantra : Eat Local in Pune 

Don’t forget to carry your rubber slip-ons if you’re leaving for Pune. Drive through the luscious green mountains, feel the cool breeze blow through your hair and smile pointlessly. Lounge with a beer in a city where retired uncles and aunties get-together for karaoke nights, and the college ‘katta’ is colonized by Bengalis, Punjabis and Gujaratis, as they all bite into a vada-pav.

People from around the world come here to spend months in the Osho Ashram, a world-renowned meditation center, and some just drive down for the wildest parties ever. Whatever be your reason, this historical city and now an IT hub makes you feel its spirit. Casual conversations, comfortable climate and its laid-back, what’s-the-big-rush attitude are addictive. If you’ve been here once you will want to keep coming back again. So while you are in Pune, lounge, eat and be merry like the locals. Here is a list of 20 of the local favourites, each has its own vibe and specialty that prints in your head. Remember the time we went to.. kind of places.

#1 Goodluck Café

Opens at 7.30 am, Goodluck Café, located at its namesake Goodluck chowk in the middle of all the hustle bustle in the Deccan area of Pune is not a restaurant but a history. A history of generations that have been coming to this eatery day after day, just for the Keema Pav and Bun-Maska, Chai.  Being close to the Film Institute, this affordable eatery has seen celebrities like Dev Anand, David Dhavan walk through its doors since they were students and through decades for the delicious food. Goodluck used to be among the few places in Pune that offered non-vegetarian food at affordable prices at the time. If you’re in Pune, you can’t give this place a miss, you must try out the Keema-Pav here, it is legend (Wait-for-it)dary! It is still affordable with good quality food, what we call practical pricing, for hygienic food. Try the Chicken ra-ra with rumali rotis during the lunch hour, but before that, you must wait in a long que, only to be seated within minutes, just as your food appears on the table like magic!

What’s Latest on Goodluck Cafe?

#2 Burger King

Not to be confused with The Burger King Chain, this is a local stand-alone. There are two Burger Kings, one around MG Road and the other near Koregaon Park (Let’s call it KP like the locals). The one in KP has great ambience, and by ambience I mean it is full of trees and has three separate seating areas, each isolated from the other. The plastic chairs and tables are worn out but there is one high table with bar stools of-sorts that is right in front of the creeper adorned entrance, that is the most fun place to sit and is usually occupied. It is a cheap, self-service place that almost always has a long line to place the order and their sandwiches get over fast. I usually tell them to skip the ketchup in my sandwich, but I absolutely love their simple salami sandwich and the sausage surprise with lots of egg bhurji. The veg burger is also really big and the massive beef burger takes it away. What I like the most about this place is that it is simple, straightforward and casual, just like the people of Pune.

#3 Marz O Rin 

Like every other Puneri, I have grown up on the homely macaroni and cheese, chicken sandwich and coffee of Marz-O-Rin. Why it is named so, remains a mystery to the world even today. Right on the main street, MG Road the big red and white board of Marz-O-Rin cannot be missed. Marz-O-Rin has fed the city since the time the roads used to be empty, and bike races were organized on the main street. The mac n cheese is still the same, so is the make-at-home chicken sandwich and coffee. The people that run this place are still surprisingly quick though they seem easy-going. The sturdy, neat furniture humbly fulfills the purpose of seating you as you grab a quick, cheap bite. Lot of people come here just to sit and take a breather between shopping, but there is a rule, ‘No food on the table, no seat’.

#4 Vaishali

There is always a large crowd outside Vaishali on FC road waiting for a table, and for good reason. Have you tried out the ‘world-famous’ Sev Puri Dahi Puri (SPDP) and sabudana wadas here? No one can make sabudana wadas with coconut chutney like that, and that white butter, or loni they add on their special dosas makes them so butterly drool-worthy, it’s a sin to go on eating like that. If that wasn’t enough reason for you, hop in here for breakfast or for a pav bhaji and you will enjoy this hustle bustle just like the locals do.


#5 Amriteshwar Pohe

Hungry at 4am after a great party last night? Join the students after their ‘study-sessions’ and in the middle of a sleepover night, as Amriteshwar at Nal stop signal serves freshly made kaande Pohe, sabudana khichadi, idlis and chai. He is too busy serving to even lift his head, he opens the shop at 4am, and even earlier sometimes, as newspapers are sorted, and street lamps light up the empty road, you will find dozens of bikes parked outside amriteshwar. The mild and humble kaande pohe have a taste that lingers in your memory. Try it out once, and it will urge you to stay up every night.


#6 Tiranga Non Veg

Looking for delicious gawti chicken curry and jowar bhakris in the city? Tiranga non-veg is the place to be. With nearly half dozen branches in different parts of the city, Tiranga is where you will find home-style Maharashtrian curry with the perfect blend of hot spices and soft, hot millet (jowar) bhakris straight from the tava. This too, like many other favourite eateries in Pune, prepares fresh food everyday, which is likely to get over if you reach late. Vegetarians don’t step back, I had the freshest, softest, bestest ever palak paneer here, which was equally good, if not better than the non-vegetarian food. They use desi chicken in their curry, which means less meat but more flavour in every bite. I’m not a mutton lover, but even so, the mutton sukha and the mutton biryani here is a out of this world, finger lickingly yummy. It is the best, softest and the tastiest mutton there can be, simply because their maharashtrian spice blend makes it so good. This place is by food lovers, of food lovers and from food lovers. I’m still day dreaming about the food as I speak.

#7 Sinhagad Trek

If you’re in Pune for a weekend and in the mood for a meal on the mountains in a local’s hut, then go for an early morning trek to Sinhagad Fort and work up an appetite. You will be rewarded with a rustic meal of Zunka-Bhakar and Gawti Kombdi (Rustic, desi Chicken curry), and the adventurous picnic will be worth every ounce of effort you put in to climb up that mountain. This place becomes lush green, and 3 times more beautiful during the monsoon, and the roasted bhutta (corn) and chai make it all the more romantic. You will find a lot of couples coming up to the historical site for lovely view and a different, yet wonderfully economical desi meal. The trek may tire you, but the experience is priceless.

Sinhagad Fort

Sinhagad Fort

#8 Shabree 

Thalipeeth, is a local delicacy made with a variety of grains and eaten with chutney, this and many other authentic Maharashtrian delicacies like sabudana khichadi, bhareleli vangi (stuffed brinjal), batatchi bhaji (potato preparation), amti (Maharashtrian pulses), varan-bhaat (Dal-Rice) can be tried and enjoyed at Shabree. Shabree also serves a Maharashtrian thali. Pohe and sabudana wadas are also served, it is very crowded during meal times, but of you’re a vegetarian and want to try the local food, then this is the place to be.

#9 Bedekar Missal 

Missal, is a spicy preparation made with sprouted lentils, topped with farsan (fried munchies) and served with pav. Puneri Missal is considered to be the best missal in Maharashtra, and the most famous missal-pav in Pune is served in Bedekar Missal. This humble shop with steel plates and crowded benches has no branches, and known for selling lip-smacking Puneri missal.


#10 Sujata Mastani

Ever tried a mastani loaded with dried fruits, flavoured with kesar or in your favourite fruit flavour? Skip a meal if you want to try this creamy, desi handmade ice-cream, it is no regular ice-cream, you will not be able to finish your glass full right after a meal. Yes, I said glass full, this hybrid ice-cream milkshake is served in a glass and topped with nuts and dried fruits, kesar and in some cases cherry. It is unimaginably creamy, and was whipped by hand over an ice block when it first started almost 50 years ago. Sujata Mastani is very famous and has several branches, you must find the nearest one and try it out.


# 11 Kalyan Bhel

They have a number of branches in the city only because no one else makes bhel like they do. I can try to explain what is so great about it, but you will only be able to appreciate the awesomeness of this bhel once you have it yourself. The mélange of sweet, spicy and sour flavours is oh-so-perfect and the flavour of the chutneys they add is a signature that can’t be replaced.


# 12 Vohuman’s Omlette

Near Ruby Hall Clinic, go to Vohuman’s when you’re in the mood for breakfast all day, he serves the best bun-omlette, and his cheese omlette gives you both, satiation and hunger-for-more at the same time, what a feeling that is! Just sit back and relax, and enjoy your omlette. And yes, of course it is a cheap and fulfilling meal at any time of the day.


#13 JJ Garden Vada Pav

Want to try the best vada-pav in town? Go for JJ Garden vada-pav in Camp area, near MG road.

#14 Arthur’s Theme

Arthur’s Theme has served continental food from the time when people didn’t really know what continental food was, it catered to the world citizens that lived in this area, yet the locals have always loved this place. If you love classic French sauces, gorgeous vegetables with potatoes on the side then Arthur’s Theme with that ‘cosy Pune-feel’ will win you over. It is casual fine-dining, cosy with food that makes you feel cosy. Solomon prawns are yummiliciously popular, and the creamy sauces and fresh herbs with names like Diane and Ferdinand give this place a very English or French restaurant character. They have no branches in Pune, other than the one in Koregaon Park, but they do have a branch in Mumbai.

# 15 Coffee House 

Located in the heart of the city, very close to Moledina road Coffee House for years has been the one place every Punekar would to go to. Why? When concept of fast food restaurant was in its infancy, Coffee House was one of its kind in the city. I don’t even have to look at the menu, I can tell you they serve everything! Everything? Yes, everything meaning, Pav Bhajis, Dosas, Idlis, Uttapams, Indian food, Chinese food, Mexican food and lovely, thick milkshakes. They serve everything that a typical Indian fast food eatery serves and what’s more, they are quick, the food is familiarly good (I don’t know if that’s a word, familiarly) and it is like the go-to place for all the locals when we are in that area. The waiters always smile, no matter how busy it is, and it is very busy all the time, they even know your name, and who doesn’t love to go to place like that?


For the Late Night Food Hunt


Amriteshwar Pohe

Be there at Nal stop signal at 4am for kaande pohe and chai, now don’t keep your hopes up if you reach an hour late, because I told you, there is a big crowd there and kaande pohe get over in no time.


Shivajinagar Station Stalls

For pav-bhaji and bhurji-pav, late in the night, drive down to the Shivajinagar station, usually there is mad traffic and hustle bustle here, but later in the night it is quiet and lit up by these little stalls that sell bhurji pav and pav-bhaji outside the station


Where to Drink

1st Brewhouse in Corinthian on NIBM Road, try out there Bob Barley and other freshly brewed beer in the open air seating area as you enjoy the music.

High Spirits in Koregaon Park is a very popular place if you wish to go drinking.

The Irish House in Phoenix Mills, Vimannagar is great for International beer brands, don’t miss the happy hours here.


For The Road – What to Take Back from Pune?


# 17 Kayani Bakery


There are literally hundreds of people that crowd inside the shop, the moment Kayani opens in the second half around 3.30pm. Nobody wants to miss out on those Shrewberry biscuits and Mawa cake, and both run out in no time. Why you ask? Visitors and even locals love them so much that people buy 20, 30 and even 50 fresh cakes at one time. The baked goods are freshly made everyday but you never know in how many minutes it will vanish today. So if you want to try these signature of Pune cakes and biscuits, then be there in time, jump in and leap before you get mobbed.

# 18 Budhani Wafers

If you love wafers, and who doesn’t? Do pick up your big bag from Budhani Waferwala for your journey back. Their plain salted wafers are great, but the chili potato wafers are even better. Some soft drinks with these chips, and you’ve got yourself an all nighter to pull. Budhani wafers are available all around Pune, in the local shops.

# 19 Laxminarayan Chiwda

Loaded with nuts and dried fruits, Mr. Laxminarayan, the man behind this chiwda, travelled for 15 years across India, even from Peshawar to Maynmar, and then came up with the perfect recipe for Laxminarayan chiwda. This is probably why people from around the world, love and buy this Puneri Chiwda. Many have tried to ape the flavour, but no one succeeded in replicating it. The credit of this unique flavour is still given to its founder, and the flavour has remained the same over the years. They have a shop and a manufacturing unit in Camp area, but Laxminarayan Chiwda too, is available in local shops across Pune.


#20 Chitale 


Chitale is famous not only in India, but around the world for its pedas and bhakarwadi. The owners have got new machines to double, and triple the production, people love it so much, no matter how large the quantity they make, it always gets over. The kesar pedas, saakhar pedas and now, the sandwich pedas are very popular, there are a number of varieties, and you can pick one that you like best. Don’t forget to get your supply of bhakarwadis though, cause Chitale bhakarwadis are crunchy and tasty as heaven.

Rethinking Old Favorites 

German Bakery

When everywhere you look there’s a firang (Hindi for foreigner) in a maroon Osho gown know that you’ve hit the vicinity of German Bakery. In the Koregaon Park area of Pune, amidst trees and lavish bungalows, German Bakery on the main road is pretty easy to spot. They have redecorated the German Bakery now, even the added in a few new specials on the menu. We would go here with a book or a friend and lounge for hours with a cup of mint tea and a muffin. In the past it hasn’t really lived up to the expectations of German Bakery patrons, the place is considered over-priced and the old awesomeness is sadly missing as on date (October, 2013). 



11 Tiffin Ideas with Brain Boosting Foods for Exams

It is challenging to come up with fun tiffin ideas at 7am that will also boost the brainpower during exams. I don’t think my brain will work fast to research and innovate with natural foods so early in the morning. Not just during exams, and not just for kids, all of us concerned about our families’ health and fitness want to come up with innovative lunch box ideas to keep things healthy and interesting.

Don’t forget to include some coconut curry, or use cold pressed coconut oil and turmeric in your families’ diet. While coconut oil breaks into ketones that given brain cells energy and act as brain fuel, turmeric boosts the brains oxygen intake and keeps the mind alert. Apart from these, there is walnut, almonds and even chocolate for good brain health! So here’s a list to make your morning simpler with Tiffin ideas that boost brain.

#1 Chocolate Walnut Pinwheel Sandwich

Dark chocolate has small amounts of caffeine that keep the brain alert. It also triggers the feel-good hormones that will keep you happy during exams. Dark Chocolate with at least 70% cocoa is full of antioxidants and anti-inflammatory properties. Walnuts, which look like brain in their shape, are rich in nutrients and good for memory, concentration. You can read more about the benefits of walnuts here.

To make this sandwich use fresh bread, slightly moistened with softened butter. Then spread melted, dark cooking chocolate on the bread, sprinkle it with crushed walnuts. Now roll the bread into swiss roll style and secure with four toothpicks: two toothpicks at the ends and two in the middle. Now slice the roll inbetween the toothpicks to make the pinwheel.

Chocolate Pinwheel

Chocolate Pinwheel

#2 Spinach Omlette cooked in Coconut Oil

Egg yolks have choline that helps in development of the fetal brain in pregnant women. Eggs, also breakdown bethane, the happy hormone and make you feel happier. Spinach and green leafy vegetables are loaded with vitamins A and K, and studies have shown that they result in better brain health and slower deterioration. Coconut oil, cold pressed is anti-inflammatory; it slows memory loss as you age and also destroys bad bacteria in your gut. Coconut oil is also full of nutrients that benefit the brain, combined with spinach and egg it boosts the calcium absorption in the body. Find this and more recipe for Killer Ideas for Breakfast Eggs here.

Breakfast Eggs

Breakfast Eggs

#3 Broccoli, Tomato & Toasted Almond Spaghetti cooked in Olive Oil

Broccoli with choline and vitamin K help in keeping your memory sharp, and vitamin C helps in boosting immunity. Lycopene in tomatoes is a powerful antioxidant that helps in good brain health by preenting free radical damage to the cells. Almonds, have been given to Indian kids for centuries to boost the brain power before exams. Almonds are known to strengthen memory and concentration because they are rich in nutrients, antioxidants and lean protein that help in repair of brain cells.

Here is a recipe that combines three of these powerful brain-boosting foods. Find how to cook a carbonara pasta here. 

Broccoli Almond Pasta

Broccoli Almond Pasta

#4 Roasted Beetroot & Cheese Roll

The natural nitrates in beetroot help in boosting the blood flow to the brain, and that’s how it also improves the performance of your mind. Whole grains in rotis or bread improve the blood flow to the entire body and also give energy. Any sharp tasting or salty processed cheese goes well with roasted beetroot. Grate beetroot on the large perforation of a box grater. Then lightly roast it on a tava. Mix it with grated cheese, cardamom, cinnamon and clove powder and roll it into a roti.

#5 Coconut Curry & Rice with Turmeric

Coconut Oil is rich in medium chain triglycerides, which break down into ketones, which can be used by brain cells for fuel. It is full of vital nutrients that give energy and nourishment to the brain and other organs ensuring quick healing and an active body.

Turmeric also helps in boosting antioxidant levels and keeps your immune system healthy, it also improves your brain’s oxygen intake, keeping your mind alert and able to process information.

Here is a simple curry paste made for maximum turmeric absorption that you can use in different meals.

#6 Hyderbadi Tomato Kut with Boiled Eggs & Roti

Tomato is rich in antioxidant lycopene, while egg yolk is rich in choline that helps improve brain health. Both of these are beautifully combined in a tomato kut. To make tomato kut, simply cook tomatoes without water, add salt, turmeric and garlic on low heat with a fitted lid. Once soft, grind into a fine paste. In a pan, add curry leaves, onion seeds and the paste. Add red chilli powder and garnish with boiled eggs.

#7 Daal Khichdi Balls

As mentioned earlier, turmeric helps in healing the brain and also betters the oxygen intake of the brain. To maximize turmeric absorption, add black pepper and ghee to your khichdi. Once a semi-dry khichdi is ready shape in into balls, coat it with papad brumbs and deep fry in ghee to make khichdi balls.

#8 Egg, Lettuce & Tomato Sandwich

Eggs, green leafy along with tomato are full of essential micronutrients. It makes a light and healthy lunch in buttered whole grain bread. It is perfect for a quick bite when you are in a rush for energy and nourishment.

#9 Palak Paneer & Multigrain Roti Rolls

Spinach has lutein. Lutein is a powerful antioxidant. Lutein in comparison to other carotenoids is absorbed well by the brain. It therefore helps in improved function of the brain including memory and learning.

Palak Paneer or any saag with an assortment of leafy greens such as mustard greens, dill leaves and as such is good for digestion and full of powerful micronutrients. Make sure that you don’t over cook the greens, this will reduce its nutrititional benefits. Whole grain wheat rotis will provide energy and nutrition in this meal.

#10 Masala Pumpkin seeds snack – Munchies

Pumpkin seeds are rich in zinc. Zinc helps enhance memory and thinking skills. Pumpkin seeds also have stress-busting magnesium, vitamin B and tryptophan, which help the good mood chemical serotonin. Roasted pumpkin seeds are simple munchies that can also be added on top of salads or soups for some texture.

To make them simple dry or buy washed, sun dried, raw pumpkin seeds. Lightly roast the on a tava until golden brown. Add Himalayan pink salk, amchoor, red chilli powder to the toasted seeds. Store them in an airtight container. Use them as an in-between meals munchy.

#11 Prawn Curry Risotto

Coconut oil has come to be known as super food for its aid in calcium absorption, reduction in belly fat and obesity related problems. As I have mentioned before it is brain fuel. This along with curcumin in turmeric, which helps in healing, repair and better oxygen intake by the brain, together make a magic mantra for brain health. In this recipe you can replace the prawns with any oily fish like salmon, tuna or mackerel (bangda). These oily fish improve brain function because Omega 3 fats and essential fatty acids in these fish help in health of the brain cells.

The recipe video is given below.


Along with these healthy tiffins, encourage the young and the old ones to spend fifteen minutes each morning in deep breathing and meditation. This will improve concentration, clear the mind and help in stress busting. Such techniques are very useful before exams to calm the mind and think clearly. If you have any more creative ideas to be used with these brain boosting foods, then please share in the comments below.

11 Natural Foods Reverse Diabetes


11 Natural Foods Cure Diabetes

11 Natural Foods Cure Diabetes

Both my parents crave sweets but struggle to keep their blood sugar in check, to help them out I started researching natural foods that cure diabetes. It was heartbreaking for me to see my dad who is such a sweet tooth crave sweets but not be able to eat them at all. The artificial sweeteners are often cancer causing and at times even more harmful than white sugar. That’s when I found that there is a way to reverse diabetes naturally and enjoy sweets once in a while without having blood sugar rise and fall drastically.

Freedom from Diabetes

That’s when I go in touch with Dr. Pramod Tripathi of the Freedom from Diabetes program. Dr. Tripathi has helped naturally reverse diabetes with his program for thousands of people. By 2017, 5000 of his patients were completely off diabetes tablets and 1000 patients were off insulin shots. That is a commendable number for people who have been able to stop diabetes medication just through natural foods and changes in their lifestyle.


3 Mistakes All Type II Diabetes Patients Make

Dr. Pramod Tripathi has done a lot of research on diabetes and its causes. He has also studied research and theories about diabetes from across the world. He says there are three mistakes all diabetes patients make.

  • Eat Foods that cause high acidity
  • Eat foods that have high fat
  • Eat food that lacks micro nutrients, that is, essential Vitamins and Minerals

According to his research on diabetes, high fat around the muscle, acidity and lack of micronutrients prevent insulin from doing its work properly and sugar to get absorbed in our muscles. He also said hormones like IGF in Milk and dairy products attached to the muscle and blocks insulin from doing its job.

I recently interviewed and played a game to free my dad from Diabetes with Dr. Pramod Tripathi. He gave us a few simple to tips to follow that will help my parents reverse their diabetes naturally and stabilize their blood sugar completely.


11 Rules Freedom from Diabetes 

Here are 11 simple food rules to follow which will help you stabilize your blood sugar. These rules are not just for people who have high or low blood sugar. Everyone can follow these tips to maintain general health and fitness.

  • 1. Why Almond Milk & Coconut Milk are better than Cow’s Milk

Cow’s Milk and dairy products like paneer, ghee, dahi, buttermilk and such should be stopped immediately and completely. The reason is that dairy contains IGF which resembles insulin, blocks insulin by attaching itself to the muscle tissue and prevents it from stabilizing blood sugar. I’ve experienced this myself. Just to test the concept I stopped dairy suddenly and completely in a day, and immediately my after-meal blood sugar dropped to 100 with no other change in my diet. Other than this, milk we buy often has a lot of growth hormones and other artificially injected hormones in the cow, making the dairy more harmful than beneficial to us.

If you must have it, reduce the your dairy intake to once or twice in a week and go for grass-fed, hormone free desi cow’s milk. Coconut milk and almond milk are good replacements to have you can also make cashew cheese and cashew curd. I will post the recipe in the recipe section.


  • 2. Choose Dals, Beans and Sprouts over eggs, meat & fish

Animal proteins like eggs, meat and fish cause acidity and therefore inflammation in the body. In the long term, this acidity and inflammation prevents insulin from doing its job of stabilizing blood sugar. Reduce animal protein considerably if you can’t cut it down completely.

Lentils, pulses and sprouts are a great source of vegetarian protein. You will find these vegan protein Indian dishes a delicious addition to your daily menu. They are full of vitamins and minerals and do not cause as much acidity as animal protein. Animal protein is also often loaded with artificially injected growth hormones that are harmful to us.


  • 3. Start eating Salad & Raw Greens

Raw greens and salads are loaded with micronutrients that are otherwise lacking in our diet. The addition of fiber from raw food also improves digestion and general functions of the body. Raw greens are full of magnesium, which is a mineral that several diabetes patients are deficient in. Eating salad and raw greens in the form of smoothie or chutney everyday helps boost overall health and the micronutrients in raw food is specially for diabetes reversal.


  • 4. Eat Rice or Roti, not both in one meal

Excess carbohydrates cause blood sugar to rise. Nearly 70 percent of an Indian food plate is carbohydrate. It is also difficult to digest two types of carb in one meal. Eating either one roti or one katori rice in a meal will reduce the quantity of carb and also ease digestion and stabilizing blood sugar.


  • 5. Eat Chutney to make every meal tasty

Chutneys are ancient food wisdom given to us by our ancestors. Eating raw herbs, vegetables, nuts and seeds in the form of chutneys are great for our health. As I had mentioned earlier, raw greens and vegetables are rich in micronutrients that makes them great for diabetes reversal.


  • 6. Balanced Meal Plate

Balance your meal by keeping 25 percent of the plate for all essential food groups. As opposed to the age old food pyramid, the plate should now be divided into 25 percent of all for main foods. 25 percent grain for carb, 25 percent protein, 25 percent cooked vegetable and 25 percent raw greens and vegetables for micronutrients.


  • 7. Herbal tea or Green tea over Milky, sweet Chai

Drinking Chai first thing in the morning not only causes acidity but also the milk is also not good for insulin function, as we had discussed above. Replacing chai with herbal tea or green tea during the day prevents acidity and aids bodily functions.


  • 8. Know your Roti Wheat

The type of wheat you are eating makes all the difference. Lot of people can be allergic to gluten that can cause inflammation in the stomach. Wheat also causes more acidity than rice or other lentil rotis like missi roti. Khapli wheat is indigenous wheat available in India. This wheat is better for daily consumption.


  • 9. Buckwheat, Jowar, Bajra Rotis are better

As I had mentioned earlier, wheat can cause acidity and disrupt the function of insulin that stabilizes the blood sugar. Ancient and indigenous grains like sorghum (jowar), pearl millet (bajra) and buckwheat (Kootu) are options that can be used to replace wheat in a meal.


  • 10. Vegetables – Cook them right

Overcooking vegetables makes them loose essential nutrients in the process. A quick stir fry on high heat for beans and carrot, a healthy sauté with oil water mixture for peas or steaming cauliflower may the right way to go for cooking vegetables right.


  • 11. Starting the Day with Smoothie, No Grain Breakfast

Starting the day with a healthy smoothie loaded with nutrients helps us stay energetic and fit through the day. The Freedom from Diabetes smoothie is loaded with micronutrients and is great before and after your morning exercise. It is made with one macro green, preferably a dark green leafy like spinach. It also has any two micro green likes paan, mint, tulsi leaves or curry leaves. It has a low sugar fruit like apple, pear or strawberry. It has spices like cinnamon, black pepper, rock salt and fresh turmeric if you have any. You can also include nuts and dried fruits for added taste and wholesomeness. If your blood sugar is stable the non-diabetics can also have this smoothie with sweeter fruits like banana and chikoo.

The food rules accompanied by exercising and building muscle (even for women) help counter diabetes. Instead of simply walking, alternate it with a little running to help reverse diabetes.

You might assume that these tips are not for me. But the truth is these foods are beneficial for everyone. If you are having trouble making drastic changes suddenly, start by making small changes like making your chai with coconut milk instead of cow’s milk. You can incorporate what is good for you forst, increase its quantity and slowly reduce the animal protein and excess carbohydrate.

Even if your parents are diabetic or the size of your waist in inches is more than half your height in inches, you might be pre diabetic without knowing it right now. Make the changes now to stop yourself from becoming diabetic later. Diabetes affects your overall energy, fitness and body functions. You become more susceptible to organ failure in the long term. Take necessary measures and incorporate good natural foods including raw foods in your diet.

You can watch this video with Dr. Pramod Tripathi for more information on Freedom from Diabetes. After the sugar control with these tips there’s a test that allows diabetics to eat 8 jalebis without any drastic fluctuation in blood sugar. So the truth is Diabetes can be reversed naturally by following these simple rules. Let me know if you have any questions about diabetes and I will pass it on to Dr. Tripathi for an answer.











11 Vegetarian Romantic Dinner Ideas Using Kama Foods

Chocolate Fondue

Chocolate Fondue

In Ancient India, special Kama Foods were taken after a romantic dinner. Even today, certain practices such as chewing saunf or fennel after a meal, chewing paan and betel nut after dinner and even drinking warm milk with crushed almonds at bedtime are known to improve ones sex life.

A romantic dinner should be pleasing to all the senses; it should be appealing to look at, aromatic and delicious in taste. Here are a few romantic dinner ideas that use food combinations that will not only please your partner’s taste buds but also prepare the body for the romance to follow. These romantic dinner ideas use ingredients rich in zinc and phosphorous for better sex life. Some of these, such as fennel were also used in concoctions as remedies to boost passion and excitement.

  • 1. Chickpeas Tomato Salad with Honey & Peanuts

Chickpeas aka Chhole are rich kn zinc. These are combined with roasted, crushed peanuts to boost energy and stamina. Tomatoes were known as love apples and had as love potion to increase passion and excitement. They are contain with antioxidant lycopene which is a libido enhance in men and women. Honey has been mentioned in sacred texts like the classic Vatasyayana’s Kamasutra as a magical drink for couples to increase sexual desire. These ingredients combined together along with Asian sesame oil and lemon juice will make a satiating dinner for two in every way.

You can watch the video recipe in the link given at the bottom of this article.

  • 2. Hummus Platter & Pita

For vegetarians, Kabuli chana or chickpeas is among the richest sources of zinc. Zinc helps boost the male testosterone. It also helps reduction of acne, making your skin more beautiful. Chickpeas are combined with garlic and tahini made of sesame seeds to make hummus. While raw garlic in hummus improves blood circulation, many ancient civilizations used it to heal and increase sexuality and stamina. Tahina is also rich in zinc and great for your skin and hair.

You can watch the video recipe in the link given at the bottom of this article.

  • 3. Mango Garlic Chili Paneer Sticks – Mexican Style

In Ancient India Mango essence was applied topically on genitals to stimulate desire. That paired with garlic which is known to increase blood flow to both male and female sex organs and boosts libido while chillies added in the dressing are considered a stimulant because they mock reactions similar to sex, like heaviness of breath, heart pounding and as such. Make sure you brush your teeth though, too much garlic breath might be a mood killer!

You can watch the video recipe in the link given at the bottom of this article.

  • 4. Orange, Fennel & Arugula Salad

The Kamasutra refers to fennels as such, ‘if ghee, honey, sugar and liqorice in equal parts, the juice of a fennel plant and milk are mixed together, the nectar is considered to be holy and provocative of sexual vigor’. Rocket leaves or arugula on the other hand, according to modern research blocks environmental contaminants that negatively impact our libido.

So simply toss some olive oil, orange juice and zest with honey and pepper, both ancient india stimulants, with arugula and orange wedges along with pumpkin seeds and you are good to go for a light romantic supper.

  • 5. Leftover Roti ka Meetha with Almonds & Pomegranate

Almonds are loaded with nutrients, they increase passion, act as a sex stimulant and aid in fertility because they are rich in minerals like zinc. As per Indian tradition the groom is given a glass of warm milk with a handful of crushed raw almonds for his wedding night. This combined with pomegranate, which is a symbol of fertility and love in many ancient cultures and adds to the visual appeal with its reddish pearls is simplest recipe for romance. This dish is made with crushed leftover roti, sugar and cardamom powder mixed with hung curd.

You can watch the video recipe in the link given at the bottom of this article.

  • 6. Chocolate Fondue with Strawberries

Chocolate is loaded with libido boosting methyxanthines. It is a great idea to gift chocolate on a romantic dinner date. Chocolate becomes even sexier when it is melted, dipped in luscious pink strawberry and wiped off with fingers in the end.

Here’s the Recipe

Dark Cooking Chocolate Slab (I used Morde)       250g (1/2 slab)

Cream (packaged)           100ml (1/2 cup)

Cognac (use brandy if cognac is unavailable)        30ml

Dark Rum            30ml

Orange zest (remove shavings from the peel with a zester)         2 teaspoons

Cinnamon Powder          1 teaspoon

To Serve

Strawberry         20

Grapes (I prefer Black grapes)                    1 bunch

Marshmellows                  1 large packet

Sliced Cake, cut into croutons                     1 cake


Heat a steel bowl with water and bring the water to a boil. Break chocolate into pieces and place the chocolate in a glass bowl that fits over the steel bowl with the boiling water. Melt the chocolate in this double boiler.

Add in cream to the chocolate and stir. Let the chocolate be placed over the hot water but turn off the heat.

Now add in the cognac and rum into the melted chocolate and stir.

Add in the orange zest and cinnamon powder. Stir.

Allow it to stand for a 5 to 7 minutes so the flavor is infused in the chocolate (light the candles meanwhile).

Place a fresh bowl full of hot water under the chocolate fondue and serve with strawberry, black grapes, marshmellows and cake croutons if you like.

  • 7. Makana Matar (Fox nut & Peas) Curry with Roti

Makhana or Fox nut is rich in minerals and is known to increase the quantity and improve the quality of sperm. Makhana tossed in ghee is a specially good snack to boost male fertility and sexuality, particularly in older men. Peas is full of protein and micro nutrients to help boost stamina.

To make makhana matar, simple toss the makhana in some ghee and set aside. Do the same with peas. Make an gravy with ginger, garlic, fried onion and tomato masala. Add in coriander powder, red chilli powder and turmeric powder. Add the sauted peas and makhana into the gravy along with salt. Serve with warm rotis.

  • 8. Vegetarian Szechwan Fried Rice with Garlic & Chilli

We have talked about the properties of garlic that boost your sex life. While the heat and chillies in this desi chinese recipe teases the senses by mimicking similar reactions as sex, like shortness of breat, panting and pounding of the heart. Aside from that it is a filling and delicious meal and your partner and you will enjoy.

You can watch the video recipe in the link given at the bottom of this article.

  • 9. Watermelon Tomato Chaat with basil & Pumpkin Seeds

Watermelon is now being called a natural Viagra! It is rich in amino acid citrulline, which relaxes and dilates blood vessels like Viagra. In addition to that, both watermelon and tomatoes have lycopene, which are known to boost libido. The salad is made even more refreshing with fresh sweet basil for a fragrant breath afterwards! Pumpkin seeds are rich in zinc and know to pump sexual prowess and vigor in the bedroom.

  • 10. Cut Up Banana with Long Pepper & Pepper Cream, Honey & Almonds

Not just for their appearance, bananas are rich in phosphorus, which is good for a healthy sex life and increased sex drive. Long pepper and black pepper with honey was used in ancient india to boost sex drive. This, along with almonds with also give you energy and better stamina, this is a recipe for romantic success.

Here’s a recipe to make Long Pepper cream from the Telegraph UK

5 Indonesian long pepper catkins, snapped, cracked and ground with a pestle and mortar

300ml cream, thick enough to spoon

4 tbsp pure cane brown sugar

5 cardamom seeds, opened and crushed

1 Madagascar vanilla pod, scraped

1 pinch of icing sugar to dust

Mix or whisk the brown sugar, cardamom and vanilla along with the ground long pepper into the cream just before serving.

Sprinkle a little extra sparingly on top at the end and a dusting of icing sugar.

  • 11. Whole Wheat Pasta with Pumpkin Seed & Spinach Pesto

Pumpkin seeds is rich in nutrients, libido boosting vitamins and minerals like zinc that increase your sex drive. This happens to be one of my favorite Martha Stewart recipes. To make this pasta, simple cook the pasta in salted boiling water for 7 to 9 minutes or until it is firm to bite. Combine toasted pumpkin seeds along with baby spinach, parsley, chives, lemon zest, salt, pepper and garlic in a food processor and pulse until smooth. Toss with pasta and cook with1/2 cup of pasta cooking liquid. Garnish with tomatoes and ricotta.


I hope you have a wonderful evening or evenings with your loved one. These foods are not only good for sex and romance but also great for your fitness in general. Don’t forget to show some love to yourself and enjoy these meals just to treat yourself well! Do let me know if you enjoyed these recipes and what you ended up cooking for your special date night.


Video Recipe Links for this Article

Chickpea Tomato Salad 


Hummus Platter

Mango Garlic Chilli Paneer

Leftover Roti ka Meetha

Vegetarian Szechwan Fried Rice

Birbal ki Khichdi | Slow Cooked Dum Khichdi Recipe

Birbal ki Khichdi

Birbal ki Khichdi

Have you heard the tale of Akbar’s wise minister Birbal and his Birbal ki Khichdi? I grew up listening to bedtime stories about Akbar & Birbal. Birbal was a clever man, his wit and wisdom was well known in Akbar’s kingdom. He was Akbar’s advisor, he had a simple solution for every problem in the kingdom.

Birbal was the only one who could even teach the King a lesson when he was wrong just by using his wit. One such famous tale about Akbar is called “Birbal ki Khichdi”. This is how the story goes.

One day in winter, Akbar and Birbal were taking a morning walk by the lake, discussing some official matters. Suddenly the king slipped and lost his slipper in the lake. The water was cold that he squealed like a little girl and jumped out of the water. When Birbal giggled at this little mishap, the King, to mask his weakling reaction declared a public dare. Any man who would stand in knee deep water all night in this lake would be given a big reward from the King’s treasure.

A poor man, who needed money to get his three daughters married decided to accept the dare. On a winter evening, he stood all night in knee deep water in the lake to win this reward. When he came in front of the King to claim his reward, the King couldn’t accept his defeat and refused the prize claiming the man had cheated. Akbar said that there was a little lamp lit miles away, at a window in his palace. This man was warming himself up by looking at that lamp all night, and so was he did not deserve the prize.

The man hurt and helpless went away. Akbar was happy that he had outsmarted Birbal this time, and he wouldn’t have to pay the man. Birbal was not one to stand such injustice. He decided to teach Akbar a lesson.

The following day, Birbal did not come to the Darbar. He sent word to the King saying that he would come once he had cooked and eaten his Khichdi. When many hours passed Akbar felt angry and frustrated and decided to go by the lake himself, where Birbal was cooking this khichdi all morning. Akbar was shocked at what he saw.

Birbal had lit a small lamp on the ground and tied a pot of khichdi to a long bamboo over it. The bamboo was really long and it was impossible to cook the khichdi that way. Akbar frustrated to see this said to Birbal, “this is ridiculous Birbal! It is impossible to cook the khichdi from that far.”

Birbal smiled and said to Akbar, “Why my King? If an old man can warm himself with a little lamp far, far away, then why can’t my khichdi cook on this bamboo?”

Akbar realised his mistake right away, he smiled and agreed to pay the old man who had stood all night in the lake. And so, once again, Birbal saved the day.

Since the day I heard this story as a five year old, I’ve been fascinated by what Birbal ki Khichdi would taste like. Slow cooked, rich with lots of ghee, gooey and beautifully garnished for the King and his ministers. Here’s my recipe for Birbal ki Khichdi.

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Birbal ki Khichdi
Slow cooked, rich with lots of ghee, gooey and beautifully garnished for the King. Here's my recipe for Birbal ki Khichdi with 6 different garnishes and toppings. This recipe has a smoky flavour with dungar given with chillies!
Cuisine Indian
Prep Time 2 hours
Cook Time 3 hours
Passive Time 12 for slow cooker
For the Dum Khichdi
Topping 1
Topping 2
Topping 3
Topping 4
Topping 5
Topping 6
Cuisine Indian
Prep Time 2 hours
Cook Time 3 hours
Passive Time 12 for slow cooker
For the Dum Khichdi
Topping 1
Topping 2
Topping 3
Topping 4
Topping 5
Topping 6
Dum Khichdi
  1. Mix and soak the dals and rice for 2 hours. Then wash and drain out the water.
  2. In a heavy copper bottom vessel, add the soaked dal rice mixture along with 3 cups of water.
  3. Add 1/4 cup ghee, turmeric, salt, garlic and red chilli powder. Mix well.
  4. Line the copper vessel with a heavy, flat tava and cover it with a fitted lid. Place a heavy weight on the lid so no heat can escape. Turn on the heat on high and allow it to cook on high heat for 10 minutes or till you hear bubbling sound.
  5. Open the lid and add the remaining half cup of ghee, mix well. Cover with a fitted lid again and place a heavy weight on top of it. Turn the heat to the lowest setting and cook for 3 hours. Check every 20 minutes, stir to avoid sticking. Add ghee if the khichdi starts sticking to the bottom.
  6. For SLOW COOKER, Simply add all the above ingredients, cover with a lid and cook on the lowest setting for 12 hours or overnight.
  7. Heat 1 tablespoon ghee in a steel bowl until it is piping hot. Place it in the khichdi, add whole red chillies and cover with a fitted lid. Place some heavy weight over it. This ghee can be poured into the khichdi to flavour it. Mix well.
  1. Divide the khichdi into 6 equal portions.
  2. Top the first portion with mixed nuts and dried fruits fried in ghee and fresh pomegranate.
  3. Top the second portion with garlic tossed in cornstarch and fried, raw spinach, thinly sliced and few drops of raw mustard oil.
  4. For the third portion, prepare an onion tomato salad with whisked curd and place it on the khichdi along with green chilli.
  5. For the fourth part, add onion sliced and fried in ghee until golden brown, along with a sprig of mint.
  6. Top the fifth portion with a roasted urad dal papad brushed with ghee and sprinkle red chilli powder on top.
  7. For the sixth portion, simply steam green peas and toss them with chaat masala. Place these to top the khichdi.
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Egg in a Hole with Veggies | Breakfast Eggs Sandwich

Print Recipe
Egg in a Hole with Veggies
The classic egg in a hole gets a healthy twist with lost of veggies. Spinach and tomato in this recipe add to the goodness of this breakfast. It is delicious, filling and protein rich.
Egg in a hole with veggies
Course Breakfast
Cuisine Contemporary
Course Breakfast
Cuisine Contemporary
Egg in a hole with veggies
  1. Spread mustard paste on both slices on bread. Use a shot glass or cookie cutter to cut a hole in the middle of one slice. Keep aside.
  2. Align the spinach leaves and use the same cutter to cut a hole in the centre and keep the leaves aside.
  3. Use the same cutter to cut a hole in the centre of a cheese slice. Keep aside.
  4. Slice tomatoes. Keep aside.
  5. On the plain slice of bread without the hole, place the slice of cheese with the hole as the first layer of the sandwich.
  6. Put slices of tomato over the cheese, leaving the hole in the middle empty. Tear basil leaves and place over tomatoes. Sprinkle some black pepper powder.
  7. Place the spinach leaves on top of the tomatoes, aligning the hole of the spinach with that of the cheese slice. Keep aside.
  8. In a bowl, whisk an egg with salt and pepper. Keep aside.
  9. Heat vegetable oil in a non stick pan. Add the whisked egg to the pan and allow it to cook until it sets. Now cut a hole in the middle and trim the sides of the egg to match the size of the bread slice.
  10. Place the sandwich with the bread side down and spinach on top in a pan. Align the cooked egg with the hole in the spinach leaves. Top with the cut bread slice, aligning all the three round cuts. This creates a deep hole in the middle.
  11. Break an egg into the hole. Cover with a fitted lid and cook for 5 minutes on medium heat until the egg white sets. Serve hot with mustard and sweet potato fries.
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12 Protein Rich Vegan Indian Dishes

Chhole foodmantra

Chhole foodmantra

Did you know some of our favourite Indian dishes are rich in vegan protein? I’m a non-vegetarian practicing veganism for 30 days. More on that later, but today is Day 4 of my #30DayVeganChallenge and I’m feeling slightly uncomfortable. When our body is deficient in protein, we are likely to notice symptoms like anxiety, depression, muscle pain, constant tiredness and breakage of nails and hair.

I’ve been eating eggs and dairy everyday since I was six months old, so lack of both is a bit of a shock for my body. I started reading up about vegan, plant based protein sources and I realized that if I increase the intake of some of my favourite Indian dishes, I would actually get most of the protein I need per day. The daily protein requirement is estimated to be around 1 gm per kg of my body weight.

Listed below are some of the protein rich vegan sources, which are already a part of a standard Indian diet. All I’m going to do is increase the quantity and frequency of these dishes in my daily routine. I am also introducing Soy Milk and soya chunks in my diet to compensate the protein dose I was getting from eggs and dairy products such as cheese, curd, buttermilk and milk.


#1 Dal Chaaval

The combination of lentils with hand-pounded rice is considered to be complete protein for our body. Lentils are rich in methionine and low in lysine; while rice is high is lysine and low in methionine, making the dal-rice combination golden for our daily protein intake. Tempering Dal with fat such as cold pressed coconut oil helps absorb the vitamins in dal-rice that are fat-soluble. So adding some kind of fat to your dal-chaaval is important.


#2 Mixed Sprouts Chaat

Sprouts of chana, moong and other beans are rich in proteins. Enzymes are activated and they become even more nutritious once they sprout. These beans have the potential to become a whole plant, so they are loaded with nutrients. Mixed sprouts, when tossed with raw salad including onions, tomatoes and green chillies make the combination rich in protein, vitamins and minerals. Add raw herbs and mint chutney to the chaat to make it tasty and healthier. This is a great option for an evening snack, for 4 to 6pm hunger pangs.


#3 Chhole

A cup of chickpeas has about 13g of protein in it. Punjabi Chhole curry is prepared in north india by soaking and boiling chickpeas with salt. Chickpea curry is eaten in different ways all across India. Chickpeas are rich in fiber, complex carbohydrates and magnesium for your heart’s health! Chhole should be cooked with ginger or asafetida (hing) to ease digestion. It is also a good idea to sprout the chickpeas before making chhole for maximum nourishment from the meal. Chickpeas also regulate blood sugar. There are also some great Kebabs which you can make with leftover chhole!


#4 Green Peas / Matar ka Nimona

Recently, I had shared a recipe for matar ka nimona in a bread bowl. This recipe contains yogurt but in its place you can add any souring agent such as tamarind pulp or dried mango powder to finish. Green peas are rich in protein and fiber, they are also good for Type II diabetes patients. Lightly sautéed peas are full of nutrients and easier to digest than chickpeas. Get recipe here.


#5 Rajma Chaaval

Kidney beans are a protein staple that is being eaten in India for centuries. They are soaked overnight, boiled with salt and ginger before cooking in an onion-tomato based gravy. The protein in rajma combined with protein in rice make up for a protein rich diet for vegetarians.


#6 Palak Sarson ka Saag

Spinach is rich in proteins and mustard greens are rich in Vitamin A, K and C. When making saag it is better to lightly sauté the greens in fat rather than boil them. Boiling the saag in water will result in loss of all the water-soluble nutrients in the process. Palak Sarson ka saag prepared without boiling can do wonders to improve our health and immunity.

#7 Badaam ka Halwa

Rather than over cooking the almonds, I have a simpler way we can enjoy a more creamy and less tideous badam ka halwa. 1 cup Almonds are first soaked overnight, the allow them to dry completely for a day. After they are dried, grind them with a tablespoon of coconut oil until the paste is smooth. Mix honey or jiggery syrup and enjoy! Almonds are rich in protein and halwa made in this way is very nutritious and delicious.


#8 Til- gud ki Vadi

Along with iron, magnesium, potassium, white sesame is also rich in protein. So including the little chikki and vadis made in festivals are actually good for vegetarian protein. The quantity of protein for the day can be compensated with tit bits such as these vadis to make up for the daily protein requirement for vegans.


#9 Amaranth Laddoos (Ramdana laddoo)

Ramdana or popped amaranth grains also contain protein. They are very nutritious and although they cannot provide the major chunk of protein in a vegan diet, its contribution in a vegan diet helps in compensating for the protein requirement per day.


#10 Whole Masoor Dal Sabji

Puy lentils or whole masoor dal is even given to lactating mothers in India for its nutritional benefits. These protein rich lentils can fulfill a major chunk of protein requirements for vegetarians per day. One cup (198g) of lentils has nearly 18g protein. This means that I generous serving of cooked masoor dal will help me meet my daily protein requirement.You can find a great European style soup made with leftover whole masoor dal here. 


#11 Soya Matar Sabji

There has been a lot of debate about the benefits and harmful effects of soya. We must make sure that the source of soya is organic, non-GMO when we use it in everyday cooking. My standard homemade vegetarian meal consists of more carbohydrates than protein, by including soya matar sabji or tofu matar, where both ingredients are rich in protein, I will be able to make up for the protein needs of my body to avoid symptoms like anxiety, depression, hair loss and muscle pain.


#12 Moong dal Chila

This is by far my favourite breakfast preparation made with lentils. Whole moong dal is soaked overnight or sprouted, then grind and made into pancakes with coconut oil. It is served with a raw chutney made of fresh herbs such as coriander leaves and mint. This makes this a filling, healthy breakfast, packed with protein and nutrients. This recipe can also be used to make paniyarams or wadas along with tomato chutney.


I am increasing my protein intake with these dishes, I hope it will help you too. I will share the overall impact on my health after these plant based replacements were increased in my diet. If you have any feedback to share please write in comments section below.

7 Matar Recipe Ideas to Make Your Family Strong – Power of Peas

Are we ignoring the power of peas? Matar recipes are the perfect protein to make your family strong! Peas are full of muscle building proteins and healthy fibre that improves digestion. It is rich in Vitamin K, Vit C and minerals like zinc, manganese and magnesium. Such anti-oxidants and nutrients in peas give us better skin, better hair and muscles, also making peas great food for anti-aging. Research has now proven that peas release sugar slowly and because of high fibre it is good for people with Type II Diabetes. It is a great, quick workout snack. It is best eaten steamed or sautéed.

Here are some yummy recipe ideas to keep your family warm and strong this winter. Hari matar aka fresh green peas have been used in these recipes because they are in season. Dried peas or frozen peas can be used when not in season.


  • Matar ka Nimona

This is a boiled, mashed green peas soup that is thickened and garnished with potatoes. It is flavoured with cumin seeds and asafetida for better digestion, and traditionally eaten with steamed rice. It is a thick, filling, warm and comforting soup in the winter.

I tried a fun twist on this traditional recipe by serving it in a whole wheat kulcha bread bowl. It turned out really well and tasted delicious with the kalonji flavoured kulcha bread. You can check out the full recipe and video here.

  • Ghugni

This is a green peas curry, which can also be made with kala chana, dried peas or chickpeas. Unlike Nimona, the peas in this dish are not boiled and mashed. In some parts of northern india, green peas are simply roasted in coal and served as a snack.

Ghugni can also be sautéed in ghee, cumin and asafetida or cooked to semi thick gravy with coriander powder and chilli powder. It is a complete meal on its own, although many pair it with baked potatoes, parathas or any other bread.

To make it, simply heat ghee in a pan, add ginger, cumin and hing, allow it to crackle. Add fresh peas or soaked and boiled dried peas. Add coriander powder, chilli powder, salt and garam masala. Let it simmer for 5 minutes. Garnish with chopped green chillies, coriander leaves and onion tomato salad to top.


  • Matar ka Paratha – Quick Fix

My favourite stuffed paratha in the winter. My mum cooks it in ghee and serves it with red chilli pickle. It tastes divine! But like me, if you are cooking for one or two people and don’t want to go through all that trouble, here is a quick fix tip.

Just take a corn or wheat tortilla, or leftover chapattis. Make a stuffing with steamed mashed peas and potato, salt, chilli powder and garam masala. I also like to add some mint or fresh herbs in the stuffing. Lightly sauté the peas stuffing so that it is dry but not loose and sticky. Spread the stuffing on one half of the tortilla and fold the other half on top. Now heat ghee on a flat tava and cook on both sides till brown blisters appear.


  • Matar ki Tikki Chaat

My mom makes the best aloo tikkis stuffed in the center with masala matar. They are tiny, crispy and perfect golden. But let’s face facts here, I am not as skilled or patient as she is. I like to believe that I don’t have the time for all that! So, I simply boil potatoes and green peas with salt, then add chilli powder, dried mango powder and garam masala, shape them up, refrigerate them and then deep fry! (or air fry if you will..)


  • Matar Mangaudi Aloo Tehri

This is by far the easiest dish to cook on the planet, well almost. We simply heat ghee, add cumin, sliced onion, potato, dried dal mangaudis (or use soya chunks) and green peas, sauté for a minute. Add salt, turmeric, chilli powder and coriander powder. Add soaked rice and sauté for a minute. Add water, double the quantity of the rice. Bring it to a boil, then allow it to simmer till all the moisture is absorbed.


  • Baked Matar Kachoris

This one requires kitchen skills like our desi moms’. How do you make these? Well, simple I use two cups of whole wheat flour with half cup ghee, mix it well, add ajwain (carom seeds) and salt. Sprinkle some water and bring the dough together. Then rest it for 15 minutes in the refrigerator. Divide the dough in 10 equal parts and roll it out to 3 inches diameter. Then add seasoned, mashed peas in the center, bring the sides to center and seal, then roll again.

Brush the kachoris with ghee and bake for 15 minutes at 200 degree celcius.


  • Vatana chi Ussal

This is one of my favorite Maharashtrian delicacies. It is a spicy onion and coconut based curry in which fresh green peas are cooked and served with chapatis.

To make this, heat some sesame oil and fry sliced onion, dried coconut in it. Add coriander seeds, cumin seeds and dried red chilli, roast them until they are rosy brown. Add crushed garlic, ginger and green chilli and sauté. Grind this into a coarse paste.Saute green peas in sesame oil, add salt and then add the paste. Add half cup of water, cover with a lid and let it simmer for five minutes. Serve hot with chapatis. Looking for more fun vegetarian recipes? Here are a few of my favourites. 

I’m trying a #30DayVeganChallenge this month. I have replaced all dairy products, eggs and meat with plant based proteins. You can follow my journey on my instagram account here. If you have any comments or feedback on the power of pea protein then please write in comments section below. You can also find 12 Protein packed Vegan Indian dishes here. 

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