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Category: Diet & Exercise (page 1 of 2)

How to make oil free Pakoras? Moras Pakora

Moras Pakora:

Miraculous Moras

This recipe is an interesting variation on the dal wada/ pakora. In this particular recipe the aim is to showcase this wonderful ingredient called the Moras bhaji/ Chiu chi Bhaji. This is a special leafy plant that grows in the marshy mangrove areas. Its speciality is its incredible resistance to salt content in the soil. This salt seems to permeate into the vegetable. The leaves are not flat but slightly swollen and juicy. Resultant taste is bafflingly salty, slightly sour and the texture of the leaf is crunchy almost like biting into salty chip. This appears for a very short period in the markets and we can owe this largely to the gujarati community that consume this leaf as a snack to compensate for their salt-less fast that they have to follow for periods upto 5 days straight. This keeps the salt cravings at bay.

Print Recipe
Moras Pakora
Prep Time 10 minutes
Cook Time 15 minutes
Passive Time 2 hours
Servings
people
Ingredients
Batter
Tadka
Prep Time 10 minutes
Cook Time 15 minutes
Passive Time 2 hours
Servings
people
Ingredients
Batter
Tadka
Instructions
  1. Wash the dals until the water turns clear. Soak the dals in water for about 2 hours atleast.
  2. Drain, then grind it to a fine paste in the mixer with very little or no water.
  3. In a large wide pan. Heat some ghee, add the jeera, hing, green chillies, then add the mixture and add 2 cups of water. Keep stirring, on a medium-low flame and add the salt and the sugar and continue to stir with a flat spoon, making sure it doesn’t stick to the bottom. Don’t be tempted to add more salt, because of the saltiness of the moras will come through after baking.
  4. Do this for at-least 1 min. if it gets too thick before that, add water ½ cup at a time. The idea is to make sure that the dals cooks and doesn’t have the raw taste like batter.
  5. Usually after about 15 minutes of stirring, the ghee will start to separate from the mixture, and the mixture will have a slight shine. At this point give it a good stir, scrape the sides down and turn off the flame.
  6. Wash and pick the leaves and discard the stems of the moras bhaji. Roughly chop it up and mix it with the cooked batter. Spread it out and let it cool down till it can be handled.
  7. Preheat the oven to 200*C, grease a tray with very little oil, make tiny balls of the mixture and arrange them on the tray. You should get about 18-20 of them. Use some water or oil while shaping the balls if the mixture is too sticky. Ideally it should not be. Bake it at 200* for 5-7min then for another 10 min. on high to get the brown colouration and the crispness. The center will be slightly gooey, but the mixture is cooked completely even before baking so. Enjoy oil free guilt free binging on these pakoras.
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How to make oil free Pakoras? Waterchestnut Pakoras (Singhada bhajiya)

Waterchestnuts are in season, with the rains come these decoratively arranged green jewels with a mellow ivory interior adorn the streets with numerous vendors selling them. Before we delve into making these beautiful waterchestnut pakoras, a bit about this seasonal super food.

Price point:

At 6o rupees for half a kg they aren’t exactly cheap. But their versatility and nutritional value outweighs this factor. It is a food that is consumed especially in times of fasting since it is a non-grain source.  It can also be converted into a flour (Singhada) and used much like regular flour.

Nutritive Highlights:

  • Potassium: Whats more, it is high in potassium and low in sodium, so it helps in the electrolyte balance in the body and especially beneficial for people with high blood pressure
  • Healthy Snack:Its incredibly helpful with satiety levels. 1 cup of water-chestnuts will only set you back 120 calories and is hence the perfect snack with instant energy.

  • Dietary copper: A lesser known fact is that it is rich in source of dietary copper which is required in organ and tissue functions not to mention stable oxygenation of blood.

 

Texture:

Its crunchy texture will turn to a mellow slightly firm potato like texture after cooking. What better way to enjoy them as pakoras in these rains other than maybe popping them raw.

Print Recipe
Waterchestnut Pakoras (Singhada bhajiya)
Cuisine Healthy, Indian
Servings
Ingredients
Cuisine Healthy, Indian
Servings
Ingredients
Instructions
  1. Wash and peel the waterchestnuts.
  2. Hand chop the waterchestnuts into small cubes. Avoid blitzing in the mixer as after the steaming process the waterchestnuts may turn mushy.
  3. Prepare the pakora batter. Check the ingredient lists for the consistency of the batter.
  4. Fold the waterchestnuts into the batter. Get a steamer running. You could boil the pakoras but after my first recipe with the cauliflower stems, I found that steaming them is a lot easier and they look a lot like golden cookies.
  5. After steaming them for about 2 mins. Grease a baking tray with 1 tsp of oil and place the steamed dollops.
  6. Bake it at 180* for 5-7 mins to begin with and then increase the temperature to max for another 2-3 min till the pakoras brown and crisp up.
  7. Serve hot with a sauce of your choice. Ideally some ketchup or coriander mint chutney.
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Eat Cheese, Cream & Mayonnaise to get Killer Abs??

Keto Foods

Keto Diet

What would you say if I told you that you could eat cheese, mayonnaise, cream and everything yummy and still get killer abs? Would you believe me? Would you say that I’m insane? Well, I’m not, and here’s some real good news for you. I’m going to share tips on how you can eat cheese, cream and mayonnaise and still lose fat! I’ve done it; my friends have tried it and if you like, you can experiment with this too! But before you do, do check with your family doctor first.

Keto goes against all conventional wisdom and turns the diet pyramid on its head. It’s a HIGH FAT, MODERATE PROTEIN and very LOW CARB diet. The battle with getting onto the keto bandwagon is predominantly a psychological one that often make me wonder, “Seriously, what am I doing?” Will I die of a heart attack eating this much fat?

Research has shown consistently that there is no link between cardiac diseases, fried foods, and cholesterol intake. The true enemy is sugar. Whaaaaaatttt???

What is a ketogenic diet?

To understand the diet we have to first understand that our body is used to operating on carbohydrates, and has become extremely efficient at doing so. So much so that as time goes by the body requires less and less carbohydrates to function and the surplus carbohydrates are converted to glycogen and subsequently stored as fat. Coupled with our often sedentary lifestyle our body becomes a fat storing machine. Back when we were kids of course we would be playing sports and engage in more physical activities, so these carbohydrates got utilised completely. But as adults it’s difficult to sustain those levels of exercise.

Ketosis is a state induced in the body primarily when a person fasts. In this scenario the body is starved of carbohydrates and it goes into a backup mode converting fats transported to the liver and converted to ketones. These ketones are what fuel the body kick-starting the fat burning metabolic processes in the body. However it is not always possible or safe to starve oneself. The idea is to limit carbohydrates to a mere 5%, proteins to 20%, and fats to 75%. The exact quantity however will depend upon your height, weight and activity. You can get an accurate estimate on https://www.ruled.me/keto-calculator/

Typically for a Male weighing 75kg and 175cm the intake should be around

2000 calories

156g of fat

20g of carbs

106 g of protein

How do I Keto…?

To gain control over what you are eating, I would recommend downloading an App called ‘MyFitnessPal’ this has an exhaustive list of foods both retail and raw products with macros and calories in its database that will help you track of the same.

Count your macros not calories

Other macros to keep in mind is your salt intake Potassium, Sodium, Calcium and to a lesser extent Magnesium.

Affordable Ketogenic Diet Grid

Below is a list of vegetables that are commonly available in the markets. Of course there are a couple of ingredients that may have lesser carbs per unit but quite frankly asparagus and avocado are a luxury for our desi shopping lists.

 

Very low Carbohydrates Ingredients

Vegetables Sauces Condiments
Cauliflower Cheese sauce Vinegar
Cabbage Cream Soy
Broccoli Mayonnaise Grated coconut
Spinach Pesto Olives
French beans Coconut milk Pickled gherkins
Mushroom Tomato Salsa Buttermilk
Eggplant Spinach puree Powdered indian masalas (Coriander, Cumin, Garam masala, Chilli powder)
Paneer Almond gravy  Mustard
Lettuce Dry Wine  Chilly
Tomato  Peanut butter
Cucumber
Green capsicum
Meats Flours
Sausages Almond Flour
Eggs Coconut flour
Mutton Oat husk flour
Chicken thighs Psyllium husk
pork belly with fat
Mackerel, Sardines (oily fish) salmon

 

Foods to avoid like the plague!!

Any form of sugar (jaggery, honey, grain sugar). Pasta, Cereals, Rice, Bread, Chapati, Fruits(Barring small quantities of Raspberry/ Strawberry), ketchup, fizzy drinks, fruit juices, lentils.

Just to give you an idea of the carbohydrate restriction in place. 1 large slice of bread has 20g of carbs which is the intake limit a day.

The  Four myths and their accompanying Commandments of Keto diet

  • ‘I’m on a low carb diet so I’m going to have the largest bucket of fried chicken I’ve ever had’
Thou shalt not eat too much protein

Many people mistake keto diet with a high protein diet. If you eat too much protein your body is smart enough to convert the excess protein to glucose by a process called gluconeogenesis. Thus your vital fat reserves remain untouched.

  • ‘Eating so much butter, cheese can’t be good. Will I die of a heart attack?’
Thou shalt not eat too less fat

This sounds a little strange to even seasoned keto followers. It’s a difficult psychological barrier to overcome when all your life you have been told that eating it can lead to health problems. Your body is the best signal, trust the unique body chemical processes that goes on in your system and be liberal with the use of oil, butter, ghee.

  • ‘Eating very less salt is good for your health’
Thou shalt season your food properly with salt

Sodium: Insulin, besides keeping blood sugar levels in check is also is responsible for storing sodium in the kidneys. When it is suppressed (as a result of reduced blood sugar levels) the sodium is flushed out of the body. Hence it is essential to salt your food properly maybe even slightly over-salting.

‘I want to be healthy but I don’t want to eat my greens’

Thou shalt honour Popeye and eat your Spinach

Potassium: is critical in muscle contraction and reduced levels in the body can lead to fatigue.(and other green leafy vegetables of course) to replenish your potassium levels

‘Eating too many nuts will make me fat’

Thou shalt eat your quota of nuts.

Magnesium is another important nutrient important in several bodily functions can be supplemented by tablets and eating nuts and seeds like almonds, peanuts, pumpkin seeds.

  • ‘Hey, if it says low carb it must be alright for me to eat.’
Thou shalt read the nutritional information carefully

It is very important that you read labels of every processed product that you purchase. Even the ones that state low carbs. Manufacturers have mastered the art of disguising sugars in their food by giving misleading names fructose, corn syrup, lactose, barley malt, dextrose, rice syrup, maltose, agave, molasses, cane juice, fruit juice, honey, and malt syrup. Sometimes it is mentioned as sugar alcohols and blatantly says zero carbohydrates but actually is sugar!! Don’t compromise. When in doubt ask for help or avoid that product altogether.

Useful Hacks to Keto

1. Snacking

Nuts: You can eat nuts like almonds, peanuts in moderation. I would suggest going for unsalted nuts although I mentioned earlier that you must salt your food, simply because they are less addictive and tempting. Take a fixed amount and eat it at leisure. Don’t take a big bags of nuts and keep munching.

Crudites: Cut up some bell peppers and cucumbers into sticks and keep it sealed in a ziplock bag. Just before using, put the cut up vegetables in cold water for a minute. Strain. This will make them crunchy. Gorge on these guilt free with some spicy mayo.

Greentea and Buttermilk: You can have these both as much as you need through the day to keep yourself hydrated. The green tea will suppress your appetite (add some lemon) and it’s a delightful beverage to sip while working. If it’s too hot opt for spiced buttermilk

2. Eggs

Eggs are probably the single most important ingredient that will save you when you are hungry. You can eat it by itself like an omelette. Boil, cut it up and add it to bulk up salads. Use it as a binder to coat chicken before crumbing it in some shaved parmesan/ almond meal and bake. Use it to make low carb pancakes.

3. Overcoming carb urges like rice and chapatti

Cauliflower couscous – There are times when the urge of having some starch is over-whelming. Check out the below recipe I found below.  Gives satisfaction of having had something that resembles rice.

http://www.thekitchn.com/how-to-make-cauliflower-rice-couscous-cooking-lessons-from-the-kitchn-203344

 

  • Word of caution: Do consult your doctor before trying this diet if you are a diabetic or have an existing heart condition.

 

 

6 Reasons to EAT Desi Superfood; Jackfruit Vindaloo Recipe

Vegan Meat Curry

Jackfruit Vindaloo

 

Jackfruit is in season and much has been said about the sweet treat. But we are going to pay tribute to its meaty avatar, which is in the truest sense a desi superfood, the RAW JACKFRUIT.

#1 High Vitamin C Boosts Immunity

Jackfruit is loaded with nutrients including Vitamin C and other antioxidants. These nutrients help flush out toxins and are even believed to help us in fighting cancer. The vitamin C boosts our immunity.

#2 High Fibre for Better Digestion

There is high fiber content in jackfruit, especially in the seeds, this aids healthy digestion and an effective excretion keeping the gastrointestinal tract clean and healthy. It therefore prevents constipation.

 #3 High Fibre for Weight Loss

The high fibre in jackfruit helps you feel full faster and you remain satiated with a smaller quantity of jackfruit for longer than other carbs like refined flour.

#4 Good for Bones due to Magnesium and Calcium

Jackfruit is rich in both magnesium and calcium. In women specially, deficiency of magnesium and calcium at a later age can cause osteoporosis. Eating jackfruit will keep your bones healthy because it is rich in these minerals.

#5 The Ultimate Anti-diabetic Carb

Jackfruit has a very low glycemic index. It has an unusually high ratio of insoluble fibre content. This means that it releases glucose into the body at an extremely slow rate, by which time most of it has passed through the digestive system.

Most importantly has a high satiating value, which keeps you full. A much ignored fact being that it is 80% of water and vital to keep hydrated during the summer.

#6 Good for your heart

Jackfruit is loaded with minerals, vitamins and antioxidant properties. Jackfruit is packed with vitamin B6. Vitamin B6 along with B12 and folic acid may help reduce the rick of heart diseases.

 

Uses of Jackfruit – The Vegan Meat

A lot has been said about the meaty character of raw Jackfruit. It is also known as “the vegan meat”. When cooked right, raw jackfruit texture tastes like that of pulled pork. It is meaty and chunky, it can be used in Biryani, kebabs, tacos and vegan burgers as a healthy, vegetarian meat replacer. This largest tree fruit is very versatile, you can eat it raw and cook it like a vegetable, you can also eat it ripe as a fruit. As a fruit, it stinks a bit, but one can get used to that. Jackfruit is eaten fried like chips in Kerala, it is also dried and ground into flour and used along with wheat flour to make healthy bread.

How to Cook Jackfruit Vindaloo?

This recipe will surely satisfy your hunger for meat without actually having to eat mutton or pork. This is a classic vegan spin on the Pork Vindaloo, You can eat it with pac or even stuff it in tacos.There is just something special about pulled pork and Jackfruit is the perfect substitute to achieve this texture as it separates into long juicy fibres that are flavour neutral and soak up any flavour that it is cooked in. This recipe is going to leave you wanting for more.

 

Jackfruit Vindaloo Curry

Vegan Meat Curry – Jackfruit

Jackfruit Vindaloo:

jackfruit cleaned deseeded 0.5 kg
onion chopped fine 1 large
garlic paste 1 tbsp
ginger paste 0.5 tbsp
Masala
Cumin 2 tbsp
Clove 3 pc
Cinnamon 1 inch
black pepper 0.5 tbsp
Turmeric 1 tsp
kashmiri 7 no.
red wine vinegar/ goan vinegar 0.5 cup

 

Instructions:

Pretty often these days you will get raw jackfruit already cleaned. Make sure to keep the seeds aside. These can be soaked overnight and boiled and added to other curries. Cut the jackfruit into wedges from the center, outwards so that we can achieve that wonderful pulled pork consistency.

First, measure all the spices, roast it over a low flame for 4-5 minutes or until you get the aromas of the spices. After the spices are roasted, let them cool down. Meanwhile, chop one onion, fine. Prepare the ginger garlic paste or you can purchase a ready-made one. Blend the spices in a spice grinder to a fine powder.

Over a heavy bottom pan, heat about 3 tbsp of oil, add the onions, saute, then the ginger-garlic paste cook until light brown in colour, now add the powdered masala, about 2 tbsp of it. The rest you can save for later, now add the jackfruit pieces, just about cover with water and let the jackfruit simmer for 8-10 minutes. When the jackfruit is cooked, take the pieces out into a wide bowl or a plate and use a potato masher to lightly mash the jackfruit without breaking it completely.

In the pan, add the red wine vinegar to the remaining gravy and reduce the gravy until it becomes slightly thicker. Check for salt. After the jackfruit is pulled thoroughly, add it back into the gravy and let it cook for 10 to 15 minutes, or until it is fully cooked and absorbs all the delicious spice flavours. Serve it with pav or as a pickle on the side of a main dish.

Yipppppyyy!! All You Can EAT Superfood Noodles…

Po Eating Noodles

Po Eating Noodles

Have you seen Kung Fu Panda or The Ramen Girl, with the legendary noodles? There isn’t a day when I don’t fantasize about slurping noodles bowl after bowl, like my friend Po (from the picture above). You know Po!

Noodles are the most fun food to eat, don’t you think? Kids love them, most adults love them. What’s not to love, when you see that loooooonng strand of noodle just rolling slowly into your mouth, your heart just goes galloping to it. In China, noodles are known as a symbol of longevity. It is for this reason that freshly made hand pulled noodles need to be unbroken. That’s the beauty of wheat, and also the challenge in making noodles with other flours. Each noodle web you see might be a single long noodle on your plate! Obviously, what we get in the Indian market is very different and most of us have the awful habit of breaking the noodle cake before cooking it. You Criminal!

Millet Noodles

This noodle that I recently tried may be to your liking if you are not into slurping those really long strands of noodle. In my opinion, this healthier version was good to taste, very pleasing, stretchy and smooth in texture and doesn’t give you a sticky mouth feel like some atta noodles do.

Naturally Yours Millet Noodles

Naturally Yours Millet Noodles

Ancient grains, millets and wholegrains are all the rage all over the world. While some people are going “gluten free” others buy only organic, whole grain options. And while none of us can be excessively “healthy” in our choices all the time, we must find mid ground.

What made me Buy this again

The reason I tried, and liked the Multi Millet Noodles by Naturally Yours that I bought, was because

  • It doesn’t burn a hole in my pocket, a 180g pack cost me Rs 110
  • The texture is not all that different from maida noodles that we get in the market
  • They provide a spicy, salty tastemaker along with the noodles that makes it work as well as Instant noodles made in 3 minutes!
  • The noodle is made with Ragi, Bajra, little millet, wheat, Kodo millet and barnyard millet, making it a more nutritious option than maida or atta noodles.
Inside pack Millet Noodles

Inside pack Millet Noodles

So the product is affordable, good to taste and quick to make. I only wish it was also available in smaller packs, because when I’m by myself, it is too much noodle for one meal for a single person.

Since many of us eat instant noodles when we are cooking just for ourselves, a small packet of this noodle would really cut it for a lot of people. On the other hand, if you want to make an easy peasy dinner for some friends or your loved ones, then this pack should be sufficient for two or three people after adding vegetables.

How to Cook Millet Noodles?

Cooking these noodles is almost as easy as making instant noodles. The method mentioned on the packet it different; I don’t follow that as it leaves clumps of masala in the noodles. Also, the masala is too spicy and salty if you mix it just like that. So simple mix the spice mix in water and then bring that spiced water to a boil. Now, add the noodles, cook it for three minutes and strain the excess water. If you want it spicy, use as less water as possible, so you won’t have to drain out the spiced water.

Cooked Millet Noodles

Cooked Millet Noodles

I toss some sliced capsicum, onion, cabbage and carrot in some oil and add it to the noodles. These vegetables don’t need to be cooked for more than two minutes on high heat, they remain crunchy and add to the texture of this recipe.

Final Millet Noodles Dish

Final Millet Noodles Dish

I always found it so challenging to make noodles healthier. As a child I was addicted to Maggi, I could eat it everyday. As an adult, I understand that any noodle without vegetables is not good for me, and eating so much maida is definitely not good for children as well as for adults. So I’ve found this amazing alternative now. I usually divide it and use it in batches when its just me. I have added this noodle to noodle soups, eaten it like a Hakka Noodle stir fry style and even as a simple instant noodle. I enjoy the texture because it doesn’t have a sticky mouth feel when you bite in.

What I didn’t Like About these Millet Noodles

The not-so-great part is that the first ingredient, which is the prime ingredient mentioned on the pack is fortified wheat flour, followed by a mixture of multi millets mentioned on the pack. So essentially, even though they seem to be far better for your nutrition requirements than maida noodles the prime ingredient is fortified (nutrient rich) wheat. Other millets will make the noodle more nutrients rich and higher in fibre, however, none of these qualities have been mentioned on the pack. After researching millets, it is my guess that the nourishment you get from these noodles will be more substantial than what you get from other noodles available in the market. I wish Naturally Yours would do more to tell us about the nutrition requirements this noodle fills.

Where you can Find Millet Noodles?

I bought these noodles for rupees hundred and ten as on date, from a store called Miru Organics in Versova, Mumbai. The name of the Brand is “Naturally Yours”. These are Multi-Millet Noodles made with a mixture of millet flours, all organic. These noodles are also available at the same price on Amazon India and Flipkart. You can also buy them on the Naturally Yours website. I must mention here that I found and bought these noodles on my own, with my hard earned money, I am not endorsing or advertising this product for anyone, nor am I praising it for any reason, other than I really liked them and wanted to share this information with you.

Eat Some Noodles!

Eat Some Noodles!

If there’s any other interesting product, which is similar and you would like me to try it out, do let me know. I will be happy to experiment with it and try to come up with more fun ways to eat it.

15 Minute Protein Power Lunch Box Ideas – Amaranth for Vegans!

Wondering how to make this protein powerhouse called Amaranth a part of your daily meals? Don’t sweat it, we found 10 easy peasy recipes you can make with Rajgira in just 10 minutes! Amaranth will get you from Fat to Fit without burning a hole in your pocket this summer. It is a vegan protein powerhouse, which is cheaper than quinoa and loaded with vitamins and minerals. Read our article about the Benefits of Amaranth and 5 ways to cook with it everyday!

For now, here are some recipes that you might like.

#1 Amaranth Parathas

By Swaroopa on Nourishing Indian Food

Ingredients

Rajgira flour or freshly ground grain – 2 cups

salt according to taste.

Ginger, grated – 1 inch piece

Sesame seeds (til) – 1 tsp

Green chillies, – 2 ,finely chopped

Potatoes – 2 , boiled and mashed

Yogurt – 2 tbsp

Ghee – 1 tbsp + for applying on parathas

Fresh coriander leaves -2 tbsp ,chopped

Method:

Place ragjara flour in a bowl, I was not sure about the freshness of store bought flour, so made my own flour in a blender. The grain looks like a poppy seed. flour smelled like amaranth leaves. Mix in salt, ginger, sesame seeds and green chillies. Add mashed potatoes, yogurt, one tablespoon of ghee and coriander leaves. Knead into a semi-soft dough using water. Cover and keep the dough aside for an hour. Divide into small portions. Roll into balls. Dust with flour and pat into a round diskette on a dusted surface. Heat a tawa. Shallow fry the parathas on both sides applying ghee as required. Serve hot with yogurt. Amaranth or rajgara parathas with yogurt was our lunch today.It was a tastey and wholesome lunch :).You can also substitue yams for potatoes in this recipe.

 

#2 Amaranth Upma

By FlynCook

Ingredients

1 cup amaranth grains (optionally toasted)

1 small onion chopped

1 carrot chopped

1 large tomato chopped

Any other vegetables of choice such as peas, beans, potatoes

1-2 green chilli chopped

1 small piece of ginger chopped

a few curry leaves

1 tsp dry split yellow peas(channa dal)

1 tsp white gram or moong dal

1 tsp mustard seeds

1/4 cup cashews or as desired

1-2 tbsp oil

1-2 tsp ghee or butter

Method

Add oil to the pan. Add cashews, channa dal, moon gal and mustard seeds and fry till lightly  brown. Add curry leaves, green chilli, ginger and onion and fry till the onion turns translucent. Add the rest of the vegetables and lightly fry. Add salt and 2.5 cups water and bring to a boil.

Set flame to medium low and continue cooking until the vegetables soften. Add the amaranth seeds and continue cooking until all the water evaporates and the grains are cooked, adding water if necessary. Add the ghee and mix well.

Serve hot. Makes 4 helpings.

 

#3 Mung Bean & Amaranth Salad 

By Flexitarian on Yummly

Ingredients

200 grams mung beans 

100 grams amaranth 

carrots (medium)

beets (medium)

3 tablespoons rice vinegar

1 tablespoon soy sauce

1 1/2 tablespoons sesame oil

1 tablespoon ginger (fresh grated)

1 tablespoon vegetable oil

1 teaspoon honey

lime juice

garlic cloves (crushed)

3 tablespoons coriander leaves (finely chopped)

2 tablespoons mint leaves (finely chopped)

2 handfuls peanuts (chopped)

Instructions

  1. Heat some water in 2 separate saucepans.
  2. When boiling add mung beans to one and amaranth to the other. Cook according to packet instructions. Mung beans should be cooked in 15-20mins (make sure they still have a bite). Amaranth should be cooked in 15 mins.
  3. Drain separately. Add 1 Tbsp of rice vinegar to mung beans. Leave to cool for 15 mins or so.
  4. Make dressing by mixing together 2 Tbsp rice vinegar, soy sauce, sesame oil, vegetable oil, crushed garlic, grated ginger, agave syrup, lime juice.
  5. When mung beans and amaranth have cooled down to room temperature, mix together in a salad bowl. Add grated carrots, beetroot, chopped herbs and dressing. Toss well.
  6. Serve with chopped peanuts sprinkled on top.

 

#4 Amaranth n Green Tea Porridge

By BBC GoodFood

Ingredients

For the compote

8 dried apricots

25g cherries

2 tsp grated fresh ginger                






2 green tea bags

1 red skinned apple

4 tbsp fresh pomegranate seeds

For the porridge

85g amaranth

2 tbsp chia seeds

300gplain yogurt

Method

  1. The night before having this for breakfast, put the dried apricots and cherries in a pan with the ginger shreds, pour in 350ml water then cover the pan and bring to the boil. Simmer for 10 mins then turn off the heat, add the tea bags and allow to infuse for 2 mins. Remove the bags and squeeze the excess liquid from them back into the pan. Rinse the amaranth in a sieve under a cold running tap to remove the saponins (natural compounds that leave a slightly bitter taste). Tip the amaranth into a small pan, pour in 325ml water, cover and set aside.
  2. The next morning, bring the pan with the amaranth to the boil, turn down the heat then cover the pan and cook for 10-15 mins until the grains are tender and the liquid has been absorbed. Stir in the chia seeds.
  3. Stir half the yogurt into the mix to make a porridge consistency and spoon into shallow bowls. Top with the remaining yogurt. Core and slice the apple into the compote and spoon on to the porridge and scatter with the pomegranate seeds.

 

#5 Amaranth Dosas & Waffle Batter

By AskAmma

Ingredients

1 cup brown rice
1 cup urad, whole or split, with black peel intact
1 cup amaranth
1 tsp salt

Instructions: Soak rice, urad dal and amaranth for 8 hours or overnight.  Blend into a smooth batter, add salt, cover and leave in a warm place to rise for 8 hours or overnight.  Batter should double in bulk and form bubbles.   Use the batter to make pancakes or waffles.

 

#6 Amaranth Polenta with Mushrooms

By Whole Grains Council

INGREDIENTS

½ cup loosely packed dried mushrooms

1 tablespoon olive oil

¼ cup finely chopped shallots

1 cup amaranth

¼ teaspoon. salt

Freshly ground pepper to taste

1 tsp. chopped fresh thyme (substitute ajwain), plus more for garnish

Instructions

  1. Bring water to a boil in a kettle, and pour 1 ¾ cups boiling water into a large heatproof glass measuring cup. Stir in the dried mushrooms. Cover and set aside until the mushrooms are soft, about 10 minutes. Chop any large pieces.
  2. Meanwhile, heat the olive oil in a heavy 2-quart saucepan. Add the shallots and cook for 1 minute. Stir in the amaranth. Add the soaked mushrooms and the soaking liquid, taking care to leave any grit on the bottom of the cup. Bring to a boil. Reduce the head, cover, and simmer for 15 minutes. Stir in the salt, pepper, and thyme.
  3. Continue simmering, covered, until the mixture is porridgy and the amaranth is tender, 10 to 15 minutes more. (Tender amaranth should still be crunchy, but shouldn’t taste hard or gritty.) Stir in a bit more boiling water if the mixture becomes too thick before the amaranth is done.
  4. Serve in small bowls with a sprinkle of thyme or ajawain on top.

 

#7 Amaranth Risotto with Mushrooms

By Fast Delicious Recipes Blogspot

Ingredients:
1 cup dried oyster mushrooms
2 cups boiling water plus 2 1/2 cups cold water
6 tablespoons unsalted butter
2 tablespoons olive oil
1 large onion, finely chopped (about 1 1/2 cups)
2 cups amaranth
1 1/2 teaspoons salt, or to taste
3 garlic cloves, finely chopped
2 cups sliced mushrooms
1 tablespoon soy sauce
3 tablespoons sherry (Substitute Port Wine)
Freshly ground black pepper to taste
1 teaspoon chopped fresh thyme, or to taste

 

Directions:
Put the dried oyster mushrooms in a heatproof bowl and pour the 2 cups of boiling water over them. Let the oyster mushrooms soak until tender, 10 to 15 minutes, then lift them from the liquid and squeeze any excess liquid into the bowl. Finely chop the oyster mushrooms. Reserve the oyster mushrooms and the liquid separately.

In a heavy bottom pot over moderately low heat, warm 1 tablespoon butter and 1 tablespoon oil. Add the onion and cook, covered and stirring occasionally, until tender and lightly golden, 10 to 15 minutes.

Add the amaranth and stir to coat it with the butter and oil. Slowly add the reserved porcini mushroom soaking liquid, leaving any grit at the bottom of the bowl. Add the 2 1/2 cups cold water, cover the pot, and bring the mixture to a boil, whisking occasionally. Using a heatproof rubber spatula, push any seeds clinging to the side of the pot into the liquid, then reduce the heat to low and continue to simmer, covered, until the liquid is absorbed, 20 to 25 minutes. Stir in 1 teaspoon salt, or to taste. Remove the pot from the heat and let the amaranth stand, covered, 5 to 10 minutes.

While the amaranth is simmering, in a 12-inch heavy skillet over moderate heat, melt 1 tablespoon of the remaining butter with the remaining 1 tablespoon oil. Add the garlic and cook, stirring, for 30 seconds. Add the reserved porcini mushrooms, along with the fresh sliced mushrooms, the remaining 1/2 teaspoon salt, and the soy sauce and sauté until the mushrooms are softened and juicy, 8 to 10 minutes. Add the sherry (or port wine) and continue to sauté until the mushrooms are tender, about 2 minutes. Season with salt and freshly ground black pepper.

Remove the pan from the heat then stir in the thyme. Cut the remaining 4 tablespoons butter into small pieces, add it to the pan, and stir until melted. Spoon the amaranth onto plates or into soup bowls and top with the mushroom mixture.

 

#8 Amaranth Crusted Chicken with Roasted Peppers

By OxygenMag

Ingredients

2 boneless, skinless chicken breasts

1 cup bell peppers (red, green, yellow)

Marinade:

Juice of 1 lemon

4 tsp. olive oil

1 Tbsp mustard paste

2 tsp. fresh garlic, minced

Crust:

6 Tbsp. amaranth seeds

Olive oil spray

Pinch sea salt and pepper

Directions

  1. Cut chicken into thirds to make 6 pieces. Flatten to ½-inch thickness, then place the pieces into a large Ziploc bag.
  2. Rinse bell peppers, let drain and set aside.
  3. Whisk marinade ingredients and add to bag with chicken. Shake to coat and let soak for 10 minutes.
  4. Prepare crust: heat a skillet over high heat until it becomes very hot. Add 2 tablespoons of amaranth seeds into the skillet and cover with a lid. Shake the skillet until all the seeds have popped, about 20 seconds. Remove seeds from the skillet and repeat 2 more times. Set aside in a bowl.
  5. Roast peppers: preheat oven to 400°F. Spray a cooking sheet with oil and place peppers on top. Spray with oil and season. Bake in the oven for 15 to 20 minutes, turning to brown evenly.
  6. Cook chicken: sear on a skillet set on medium-high heat for 2 minutes on each side, until lightly golden. Cover with a lid, lower heat, and cook for 2 more minutes. Remove from pan and place into a bowl with popped amaranth; coat evenly on both sides. Serve with roasted peppers.

 

#9 Mango Turmeric Amaranth Parfait

By Nirvana Cakery

INGREDIENTS

Amaranth layer:

2tbsp raw amaranth (3/4 cup once popped)

Coconut layer:

125g coconut yoghurt (1/2 cup)

60ml coconut cream (1/4 cup)

Mango turmeric layer:

1 large mango

1″ fresh turmeric

½” fresh ginger

¼tsp cinnamon

Topping:

coconut flakes

INSTRUCTIONS

Heat up deep medium size pot and lower the temperature to medium. Add 1tbsp of amaranth and stir or toss continuously until most of the grains have popped. It’ll look white once ready and only takes few seconds, don’t let it start to brown. Scoop into a bowl and repeat with the next 1tbsp of amaranth. You will need only 2tbsp for the recipe, but I recommend to make more and save some for later. It’s messy and expect some of the amaranth to come out of the pan. You could use lid if you like, but I find it’s difficult to keep an eye on it once covered. Experiment with what works best for you.

To make the coconut layer simply whip coconut yoghurt with coconut cream and set aside.

To make the mango layer, peel and slice mango, turmeric and ginger. Add everything into blender with the cinnamon and blend until smooth. Taste if it’s sweet enough for you, if not you can add 1tsp of your favourite sweetener.

To assemble prepare 2 small serving glasses. Spoon 2tbsp of amaranth into the glass, top with 2tbsp of coconut yoghurt and 2tbsp of mango puree. Repeat with another layer. Top with coconut flakes or any other toppings of your choice.

#10 Protein Power Lentils & Amaranth Patties

By Gourmandelle

Ingredients

1 cup red lentils

½ cup amaranth

½ cup chopped fresh parsley

1 onion, diced

2 Tbsps ground flax seeds + 3 Tbsps water (or one large egg)

½ cup breadcrumbs (GF)

some sliced black olives (optional, but recommended)

salt and ground pepper, to taste

some oil

Instructions

  1. Mix the ground flax and water in a small bowl and set aside for 5 minutes to thicken.
  2. Add red lentils and amaranth in a pot. Cover with water and boil for 15 minutes. Strain them.
  3. Put them in a large bowl and blend in all the other ingredients, except oil. If the composition is too moist, add more breadcrumbs. The patties should be easy to form.
  4. Heat some oil in a non-stick frying pan.
  5. Make the patties – 1 Tbsps per patty.
  6. Fry them 2 minutes on each side.
  7. Put the amaranth patties on a plate covered with a paper towel, in order to absorb all excess oil.

Much has been said about the miracle grain quinoa, but we don’t need to look so far for the ideal super grain when our humble Amaranth is double the power at one fourth the price! Let’s face it healthy foods are becoming increasingly expensive so before we delve into the awesomeness of eating Amaranth let me tell you, this is something that you and I can buy without worrying about next months rent. Read More here..

 

GET SEXY WITH SUPERGRAIN AMARANTH – Check out the Amazing Benefits here 

 

Get Summer Sexy without Burning a Hole in Your Pocket..

This Indian Supergrain – Makes you Fit on a Budget!

Ready to get summer sexy for swimwear? You won’t need a fat wallet to get fit this summer. Move aside all those expensive Protein SUPPLEMENTS, shakes and bars that BURN A HOLE IN YOUR POCKET, Amaranth is here to stay.  Much has been said about the miracle grain quinoa, but we don’t need to look so far for the ideal super grain when our humble Amaranth is double the power at one fourth the price! Let’s face it healthy foods are becoming increasingly expensive, so before we delve into the awesomeness of eating Amaranth let me tell you, this is something that you and I can buy without worrying about next months rent.

This is the price of Amaranth compared to several other comparable supergrains.

Amaranth Quinoa Teff Buckheat
Rs 210/ kg Rs 990/kg Rs 820/kg Rs 500/kg

 

 

 

HIGH PROTEIN & LOW PRICE – SUPERGRAIN AMARANTH

 

PROTEIN POWER HOUSE

Amaranth truly has remarkable protein content: cup for cup, 28.1 grams of protein compared to the 26.3 grams in oats and 13.1 grams in rice.

Rich Vegan source of easily digestible Proteins

Albumin is the protein found abundantly in eggs, poultry, other meats needed for building muscle mass. Globulin proteins are responsible for a strong immune system. Albumin makes up more than half of the total protein within the blood, and globulins make up the remainder. The relatively high content of essential amino acids in amaranth grain is favorable for its use as a substitution for meat-and-bone food/feed for vegans and vegetarians.

In comparison with the prolamins in wheat of which glutenin and gliadin are the major ones. These proteins are quite useless to the body. Not only are they not soluble in water they actually dissolve well only in alcohol!! Hence difficult to digest and assimilate. They contribute to Celiac diseases or gluten intolerance. To think we have been glorifying wheat for so many centuries.

The Building Blocks for your Body

It is a great source of lysine, an important amino acid with protein content comparable to that of milk, more easily digested; neither can be said of other grains. A simple explanation, amino acids are the building blocks which when put together in conjunction with other amino acids make proteins.

Lysine is scarcely available in cereals like maize, wheat and rice hence these need to be paired with pulses which are rich in this particular type of amino acid. The “protein complement” of the grain is very near to the levels recommended by FAO/WHO.

THE DEATHLESS GRAIN

Firstly I’d like to clarify that Rajgira and Amaranth are the same. So if you see this fancy grain in health food stores don’t be surprised to see it in a kirana (local grocery) store. After much digging I’m still undecided on the origin of the name itself. Like most things ancient it has conflicting origins. Some claim origin of the word amaranth is Sanskrit and believe it or not, it means, ‘deathless’. Others claim ‘Amaranth’ is derived from the greek term ‘amarantos’ meaning ‘unwithering’. It’s also called Rajgira or Royal seed. This grain has some serious street cred that will put off the most earnest efforts by the grim reaper, or so we’d like to believe!

It’s estimated that amaranth was first domesticated 6,000 to 8,000 years ago, which means we’ve been eating it almost as long as we learned to cook. Considering how easily and quickly it grows. It also keeps for upto 7 years in storage, making it a vital survival crop.

Amaranth

5 Ways to Cook with Amaranth

  1. Amaranth Grain 
    (Porridge/Upma/Sheera)

The grains are about as small as poppy seeds and golden yellow in colour.

It’s really easy to cook Amaranth. All you have to do is just add 3 cups of water (essentially any liquid, milk, vegetable stock) to 1 cup of amaranth grain bring it to a boil and simmer for 30min. The resulting mixture is going to be quite mushy, much like a sheera, or an upma, however you will be able to see some of the grains swelled up and the resulting grit does have a little bite to it. It has an earth slightly nutty flavour. A handy tip will be to roast the amaranth in ghee, oil till it gives off its nutty aroma and then add it to the boiling water.

  1. Popped Amaranth: 

    Snacks

For your next horror flick ditch popcorn because amaranth much like corn can be popped!!! Though it won’t expand to the size that popcorn does it’s nonetheless an awesome snacking option. Get a deep saute pan and heat it on a high flame till almost smoking. Add 1 TBSP of the amaranth and close the lid immediately. The moment you shut the lid, the amaranth kernels will start popping. Swirl the pan around to make sure all the grains pop. Empty into a bowl, sprinkle with chaat masala, chilli powder, salt and if you have, some garlic powder and you have Amaranth farsan ready!

Laddus, Granola bars, Cereals

It can also be used to make laddoos, by adding jaggery, mixed dryfruits, and honey. You can also add it to milk, add some cut fruits and have it exactly like a cereal.

  1. Amaranth Flakes

Much like oats are sold in flaked form as well. These take about half the time to cook if you want to make a porridge or can be had like corn flakes, and added to soups and gravies as thickeners.

  1. Amaranth Flour

It has been traditionally used in Upvas/Vrat/ religious fasting food. Parathas and chapatis can be made using rajgira flour. The trick to getting a pliable dough is to add boiled mashed potatoes and rolling the rotis like bhaturas by greasing the surface with oil.

  1. Amaranth Salads

Sprouted Amaranth goes well in salads or prepared cereals.

Read more for 11 Exciting Lunch Box Recipes with Amaranth

How do you store Amaranth?        

As Amaranth contains fairly high levels of poly-unsaturated fats, it’s a good idea to store them in your refrigerator after opening the container. It stores better than Quinoa or buckwheat which have similar nutritional qualities but have a softer, more permeable shell.

 

11 Amazing BENEFITS of Eating AMARANTH

AMARANTH makes YOU FIT & FAB…!!
  1. It is completely GLUTEN FREE.
  2. Cholesterol – The oils and phytosterols in amaranth help lower cholesterol levels, including LDL and triglycerides.
  3. Inflammation – The anti-inflammatory properties of peptides and oils in amaranth can ease pain and reduce inflammation. This is especially important for chronic conditions where inflammation erodes your health, such as diabetes, heart disease, and stroke.
  4. Cancer – The same peptides in amaranth that protect against inflammation may also help prevent cancer. The antioxidants in this grain may even help protect cells from other damage that can lead to cancer.
  5. Blood Pressure – The fiber and phytonutrients in amaranth lower blood pressure according to some recent studies. This seed tackles cholesterol, inflammation, and blood pressure, making it an all-around good food for heart health.
  6. IRON – It has twice the iron as wheat does.
  7. Manganese – At 105% of the daily value per serving (1/4 cup), the manganese in amaranth is off the charts, yet it contains fewer carbohydrates.
  8. Squalene for your Skin! – Shark liver oil is considered as the richest squalene source; however, reasonable amounts are also found in olive, wheat-germ, palm, amaranth, and rice bran oils. Squalene shows some advantages for the skin as an emollient, antioxidant, hydrating, and antitumor agent.
  9. Test results also concluded that amaranth oil currently used as a cosmetic could be a functional food product for preventing and treating cardiovascular diseases.
  1. Vitamins – It is also a good source of many essential vitamins too, including A, C, E, K, B5, B6, folate, niacin, and riboflavin. These act as antioxidants, raise energy levels, control hormones, and do much more.
  2. Minerals– It is a very rich source of minerals like calcium, magnesium, and copper. It is also a good source of zinc, potassium, and phosphorus. These build strong bones and muscles, aid hydration, boost energy, and are vital in thousands of processes throughout the body. Pound for pound Amaranth has more calcium than a glass of milk. 100ml of milk clocks in at 125mg.
Read more for 11 Exciting Lunch Box Recipes with Amaranth
The Nutrient Power House
Component (per 100g portion) Amaranth Wheat Rice Sweetcorn Potato
Amount Amount Amount Amount Amount
water (g) 11 13 12 76 82
energy (kJ) 1554 1368 1527 360 288
energy (kCal) 371 327 365 86 69
protein (g) 14 13 7 3 1.7
fat (g) 7 2 1 1 0.1
carbohydrates (g) 65 71 79 19 16
fiber (g) 7 12 1 3 2.4
sugars (g) 1.7 <0.1 >0.1 3 1.2
iron (mg) 7.6 3 0.8 0.5 0.5
manganese (mg) 3.4 4 1.1 0.2 0.1
calcium (mg) 159 29 28 2 9
magnesium (mg) 248 126 25 37 21

FUN FACT – This grain is so cool it actually has its own music video that has nothing to do with the grain but what the heck! Join the conversation and tell us how you use this wonder grain in your kitchen.

 

A special thank you to Naaznin Husein for providing us with some invaluable inputs on the nutritional aspects of Amaranth. Ms Husein is the President of The Indian Dietectics Association, Mumbai Chapter. She is also an associate professor at Mumbai University, a regular newspaper columnist and Nutrional Counsellor for several sports celebrities and bollywood actors.

 

 

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.

 

Kriti Saxena
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Kriti Saxena

Author at FoodmantraTV
A food journalist and researcher. Food, for me, is therapy, emotional and physical. Like you, I was born to eat, I ended up learning how to cook because I love to eat. I use natural foods to make easy, tasty food. Together, let's try to balance what we WANT to eat versus what is good for our body and mind.
Kriti Saxena
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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.

 

Kriti Saxena
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Kriti Saxena

Author at FoodmantraTV
A food journalist and researcher. Food, for me, is therapy, emotional and physical. Like you, I was born to eat, I ended up learning how to cook because I love to eat. I use natural foods to make easy, tasty food. Together, let's try to balance what we WANT to eat versus what is good for our body and mind.
Kriti Saxena
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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.

Kriti Saxena
Follow me

Kriti Saxena

Author at FoodmantraTV
A food journalist and researcher. Food, for me, is therapy, emotional and physical. Like you, I was born to eat, I ended up learning how to cook because I love to eat. I use natural foods to make easy, tasty food. Together, let's try to balance what we WANT to eat versus what is good for our body and mind.
Kriti Saxena
Follow me
 

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