Blog | Category | Healthy foods
  • QUARANTINE HEALTHY PAV BHAJI RECIPE

    In Child nutrition On 05 April 2020

    Pav Bhaji is a delicious street food and many might be missing it during the quarantine period. Even if one wants to cook it at home, the scarcity and unavailability of vegetables would not make it possible. So, for all the pav bhaji lovers out there, sharing a quick recipe below of the bhaji that does not require vegetables and is also healthy, rich in protein, and also very delicious. Ingredients: Pressure cooked pigeon pea (arhar dal) - 2 cups Tomato cut or puree - 1/2 cup Onion - 1 medium Potato boiled - 2 medium Capsicum - 1 medium Pav bhaji masala - 3 tsp Cumin seeds - 2 tsp Dried fenugreek leaves (kasuri methi) - 2 tsp oil/ghee/butter - 2 tsp Salt - as per taste Procedure: In a pan, add the ghee or butter, add cumin seeds, 1 tsp pav bhaji masala (this will make sure the flavours are enhanced even when all the ingredients are missing). Now, add the finely chopped onion and capsicum and cook for about 3-4 minutes until the onions turn translucent. Add the cut tomato or puree, boiled chopped potato, cooked lentil and also any other vegetables chopped and boiled if available (carrot, beetroot, green peas). Cook them for about 5 minutes and all the spices salt, chilli powder, 2tsp pav bhaji masala, dried fenugreek leaves,  and cook until week done. Now, mash them all with the help of a masher and cook for another 5 minutes until the vegetables are well combined.  The bhaji is ready to be served. You can relish this with pav, bread, or even roti or rice and live your old memories of eating the street food at your own place, delicious and yet a healthy one.

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  • QUARANTINE PULAO RECIPE - Minimal vegetables onepot meal

    In Child nutrition On 05 April 2020

    Pulao is a one pot meal every part of the country enjoys and some parts of the world too. But, due to the lockdown and scarcity of the variety of vegetables makes it next to impossible to enjoy this dish. So, below is a recipe of a yummy, healthy and tasty pulao which has two vegetables that have a longer shelf-life and can be freezed very easily.   Ingredients: Oil - 2 tsp Mustard seeds - 1/2 tsp Cumin seeds - 1 tsp Curry leaves - 1 sprig (optional) Peanuts - 3 tbsp Green chillies - 2 slit (optional) Potatoes - 2 medium (cut into wedges) Green peas - 1/4 cup Salt - as per taste Turmeric powder - 1 tsp Vegetable masala/garam masala - 1 tsp Basmati rice - 1 cup (soaked for 30 minutes)   Procedure: In a pressure cooker, add oil, ones it’s hot, add mustard seeds, cumin seeds, curry leaves, peanuts, fry them for a minute. Now, add the turmeric powder, green chilli, potatoes, green peas, rice, salt, vegetable masala. Next add 1 cup water (equal to the amount of rice taken), cover and cook for one whistle. Let the pressure release on it’s own and the pulao is ready to be savoured. This is a dish which does not even need any raita, dal or any sides to be complete with. This dish is a complete and tasty meal in itself.

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  • INSTANT WHOLE WHEAT DOSA/CHEELA RECIPE

    In Child nutrition On 05 April 2020

    Lockdown and quarantine period is a time when you have access to limited products, not many grocery products at home, no house helps to share the kitchen work load and when the complete family is at home, the demands  and expectations are unending when it comes to food. So, below is a recipe of whole wheat dosa or chilla, instantly made without requiring many prior preparations. Ingredients: Whole wheat flour - 2 cups Finely chopped onion - 1/3 cups Green chillies finely chopped - 4 Coriander leaves - few sprigs (optional) Salt - as per taste Oil or ghee - for cooking Procedure: In a pan, add the whole wheat flour, salt and mix well. Gradually add water and form a thick batter with a dosa consistency. To this, add the chopped onion, green chillies, coriander leaves, mix well and adjust the consistency with water and let it sit aside for 10 minutes. Now, take a dosa pan, ones hot, grease very little oil and pour a ladle full of batter on this. Spread slightly to form an even base, drizzle some oil, cover and let it cook in steam. Ones the base is turned brown, flip the chilla and and cook until it is well done. Repeat the same process with the rest of the batter. To add more flavours to this while serving it to your kids, you can add some greater paneer or cheese on top while cooking it.   You can serve these dosa/chilla with coconut chutney, tomato chutney, ghee or just by itself.    

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  • 6 NUTRIENTS TO LOOK FOR INTO YOUR FOOD TO BOOST YOUR IMMUNE SYSTEM

    In Child nutrition On 12 April 2020

      There are so many lists of foods around you that are said to boost your immunity, but understanding the nutrients that play a vital role in boosting your immunity and the foods they are present in is very important. 1. Vitamin C - Vitamin C acts as an antioxidant and plays a very important role in our body. The antioxidants in the body help fight free radicals, which damage our immune system. Vitamin C also helps in boosting immunity in people who are under major stress.       Foods with vitamin C are - citrus fruits like lemon, orange, lime and other foods like kiwi, red and green bell peppers, amla, broccoli, strawberries, papaya, spinach, watermelon and sweet potatoes.   2. Zinc - Zinc again plays a very crucial role in our body as zinc is involved in the production of certain immune cells. Foods high in Zinc are - flax and sunflower seeds, beans, cashew nuts, oysters, wheat germ.   3. Vitamin D - Adequate level of Vitamin D in your body is very essential for your immune system to work at a robust level. Sources of Vitamin D are - Sunlight in the early morning hours without sunscreen, mushrooms, yogurt and other probiotics.   4. Omega-3 fatty acids - These essential fatty acids not only boost the immune system, but also suppress the inflammation in your body. Foods rich in Omega-3 fatty acids are - oily fish (mackerel, tuna, salmon, sardines), flax seeds, chia seeds, walnuts and almonds, oils rich in Omega-3.   5. Vitamin E - Just like vitamin C, even Vitamin E is also a powerful antioxidant. Vitamin E plays a very important role in maintaining our immune system, especially among older people. Foods rich in Vitamin are - Almonds, sunflower seeds, peanut butter, hazelnuts, wheat germ oil.   6. Carotenoids - Carotenoids are a class of pigments that are present in plants. These pigments when consumed, they convert into Vitamin A which helps in boosting and regulating the immune system. Foods containing carotenoids are - carrots, papaya, mango, apricots, sweet potatoes, kale.   Now that you are aware of the nutrients involved in your immune mechanism, include these foods into your everyday diet and boost your immune system with these nutrient containing foods.

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  • HEALTHY NO MAIDA, NO SUGAR, NO EGGS CAKE RECIPE

    In Child nutrition On 29 April 2020

    Amidst the COVID-19 pandemic lockdown, people are experimenting with their cooking skills. This cooking has also made a lot of people try on their baking skills as well. But, all these cooking skills are only taking a toll on their health and weight. Apart from this, there are so many people celebrating their birthday’s, anniversaries, and many other special days and the stores and supplies being closed, their celebrations are lacking the sweetness of a good cake. And, also we are all aware of the harm that maida and refined sugar does to our body. We always always to avoid eating these foods, but some circumstances just make it next to impossible.  So, considering the need of the people, be it adding sweetness to their celebrations, or testing the culinary skills, or not wanting to eat anything unhealthy, here is the recipe of a healthy cake that has no refined flour (maida), no sugar, no eggs, and even after all this, it’s extremely delicious with no comparison to the commercially available unhealthy ones. The measurements for this cake are done using standard measuring cups and spoons.                Ingredients:   Whole wheat flour - 1.5 cups Jaggery - 3/4 cups Baking powder - 1.5 tsp Baking soda - 0.5 tsp Oil - 5 tbsp (any oil without any prominent smell) Vanilla essence - 0.5 tbsp Cinnamon powder - 1 tsp Dry fruits of choice Salt - 1 pinch   Procedure:   In a pan, add the measured amount of jaggery and 200ml water and heat it until the jaggery melts. Switch off the flame and allow it to cool. Sieve the mixture of whole wheat flour, baking soda, baking powder, salt and cinnamon powder. You can sieve this mixture upto 3 times if you want your cake to be fluffy and airy, or you can just sieve this ones. Now, add the cooled jaggery water into this and mix very slowly in the cut and fold method. Next, add the oil and the vanilla essence, mix in cut and fold method and check for consistency. The batter should be of a ribbon falling consistency. If required you can add more water. But, do not make the batter runny. Pre-heat the oven at 180°C for 10 minutes. Now, take a cake baking tin and line it with butter papers. Pour the better into the tin uniformly but do not tap the tin. Tapping will not make the cake fluffy. You can swirl the batter the with a tooth pick or finger tip if it is uneven. And then, garnish on top with the desired chopped dry fruits. Now, bake the cake at 180°C for about 20 minutes. The baking time varies from oven to oven and also depending upon the thickness of the cake. After 20 minutes, insert a knife and check if the cake is cooked. You can also make this cake in a pressure cooker and the cooking time may vary from 35-40 minutes. Ones the cake is done, let it cool down at least for about 20 minutes, and then it is ready to dig in.   Now that yon have a healthy cake recipe handy which is also very easy to make with all the ingredients available at home, let your lockdown celebrations and culinary skills have no limits with healthy eating.  And also, even after lockdown, do not worry much if your kids or family or even you crave for cakes. All you have to do is, just bake the healthy cake with this recipe and enjoy your happy and healthy eating.

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  • 13 FOODS TO BOOST IMMUNITY

    In Child nutrition On 13 May 2020

    Food is essential for our everyday living and our body. Our body and its functions are completely dependent upon the kind of food we eat. There may be many individuals around who are fit, working out, eating healthy and in their ideal body weight but still end up catching cold and flu very often. This indicates the low immunity levels. That may be because they lack the immunity boosting foods and the the right nutrients in their diet.   So, nourishing our body with the nutrients and foods is very important so that we are not only healthy from the outside, but, our body is healthy from the inside as well. So, here is the list of foods, that help in boosting our immunity and to be included in our everyday diet. GINGER - Ginger has anti-inflammatory and anti-oxidative properties. Ginger helps in decreasing inflammation in the body, reduces sore throat and other anti-inflammatory issues. GARLIC - The compound allicin present in garlic helps in boosting immunity. This food is more effective when pressed slightly and consumed raw. SPINACH - Spinach is packed with antioxidants, Vitamin C, E and beta- carotene which increases the infection fighting ability of our immune system. Spinach also has high amount of folate, Vitamin A, fiber, magnesium, iron . These nutrients in spinach also boost immune function and provide body with necessary nutrients for cell division and DNA repair. Spinach is to be slightly cooked to to retain nutrients and enhance release of Vitamin A. GREEN TEA - Green Tea is packed with flavonoids which is a type of anti-oxidant which in turn helps in boosting immunity. TURMERIC - Curcumin present in turmeric has antioxidant and anti-inflammatory effects. DARK CHOCOLATE - A good quality dark chocolate has an antioxidant called theobromine, which helps boost the immune system by protecting the body’s cells from free radicals. ONION - Raw onions are rich in quercetin which highly helps in boosting the immune system. For better results, consume a few slices of raw onion in every meal. MUSHROOMS - High in selenium and B vitamins like riboflavin and niacin, which play a role in healthy immune functioning. Mushrooms are also rich in polysaccharides, a sugar like molecule that boosts immune function. POMEGRANATE JUICE - Consuming pomegranate juice promotes the growth of beneficial gut flora that boosts the immune system. WATERMELON - An immune boosting seasonal fruit, rich in vitamins, minerals and also an antioxidant called as glutathione. Glutathione strengthens the immune system and helps fight infections. SWEET POTATOES - Sweet potatoes are rich in beta-carotene. Beta-carotene when enters the body, turns into Vitamin A, which mops up the damaging free radicals. YOGURT - Yogurt is probiotic in nature. These probiotics help maintain the bacterial balance in the stomach, keeping our gut healthy, which is a key to good immunity. Yogurt made at home is more effective since the packaged and commercially available ones come with additives. BROCCOLI - Broccoli is rich in Vitamin C and sulforaphane which is another potent antioxidant.     The foods mentioned above are economical in season and are easily available without having to spend a lot of money and look for them at places. So, include these foods in your everyday diet and reap the benefits for the healthier you both inside and outside.  

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  • THE MONSOON GUIDE

    In Child nutrition On 31 August 2018

    One needs to be more cautious about their food during the rainy season, as the wrong food choices may give rise to a variety of infections and health ailments.             Following these few do’s and don’ts will help all of you better. Avoid watery fruits and foods – melons, cabbage family vegetables. Avoid meat, seafood and raw or semi-cooked eggs as there are more chances of passing infections from these foods. Eat more seasonal fruits as they help you restore energy. Body’s immunity can be boosted by adding a dash of garlic to all the foods you take. Include more of herbal teas to your diet. Eat steamed salads than raw as they may be contaminated with bacteria. People suffering from arthritis should drink warm water with tulsi and cinnamon on empty stomach, for reduced pain in the joints. Cut down on the intake of caffeine. Include more of barley, whole wheat, millets to your diet. Keep your diet low on sodium to avoid water retention. Avoid leafy vegetables as they are moist and damp and tend to attract more bacteria. Drink plenty of home made soups as that will also help you stay hydrated.   Fried pakora is what everyone craves for when it starts pouring. But, since your metabolism drops in this season, these are okay to relish ones in this season being homemade and in moderation. Better is to be avoided. This leaves our cravings option less, so some of the healthy snack options during rains are Healthy homemade soups. Hot ragi/rava idli and piping hot sambar Corn or bhutta Steamed vegetables with some healthy dressings Homemade sprouts chaat or sprouts bhel with some masala chai infused with ginger and pepper. Roasted nuts and seeds with desired seasoning.

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  • BENEFITS OF DRINKING WARM WATER EMPTY STOMACH

    In Child nutrition On 04 January 2019

    Whether winter or scorching summers, Pouring heavy rains or drought, in the best of your health or sick, when we wake up in the morning, all we look for first id a cup of hot tea, coffee or a glass of cold water for it feels refreshing but, the fact is that, it is only hampering our metabolism in return. Bad metabolism is the primary cause of many lifestyle diseases and disorders, the major one being obesity which in turn leads to many health related problems like diabetes, blood pressure, hormonal imbalances, cardiac issues, etc. Hence, a good metabolism is very important and can be achieved by a few lifestyle changes. One of the lifestyle change can be – DRINKING WARM WATER EMPTY STOMACH. The warm water can be of any taste and preference or upon your health conditions like LEMON WATER – reduces the activity of free radicals in the body. APPLE CIDER VINEGAR – if you suffer from hormonal imbalances, food cravings through the day, uncontrolled diabetes. CINNAMON WATER – high cholesterol levels and are diabetes. JEERA WATER – acidity and gastro-intestinal issues.             For the change of taste, even flavoured waters can be used, but not to use any store bought or packed flavoured water as they may be artificially flavoured, and we do not want to load our body with preservatives first thing in the morning. One glass of any of the above waters and rest plain water can be taken.             It is always better to consult with your dietitian before switching to any of the above water methods. Otherwise, plain warm water is equally good and is proven to have multiple health benefits. So, some of the benefits are: DETOXIFICATION -  Following this every day will heal your bodies, provides digestive power and reduces metabolic waste that might have built up in your immune system. IMPROVED DIGESTION – Warm water has a vasodilating effect. It can also cleanse the body by flushing out toxins. Acting as a vasodilator, it widens the blood vessels and stimulates the blood flow to rush towards the intestine aiding in better digestion process. It also helps the food in the stomach to break down faster and digest better. IMPROVES BLOOD CIRCULATION – Flushes out the toxins that are circulating throughout the body, stimulates the removal of fat deposits from the body and the deposits that affect the nervous system. So, detoxification process relaxes the muscles and loosens them so that the blood supply is not cut off to any part of the body. CLEARS SINUSES – It clears nasal congestion quicker than when you drink cold water as the high temperature speeds up the rate at which the mucus may travel. CONSTIPATION – Drinking warm water empty stomach helps improve the bowel movement and relieve constipation as it breaks down the food while smoothly passing through the intestines. Stimulation in the bowel movement helps your body return to normal functioning by maintaining your colon health. ACTS AS ANTI AGING – The toxins accumulated in the body lead to faster aging along with other skin problems like pimples, acne, blemishes and wrinkles. Drinking warm water empty stomach cleanses your body of the toxins and repair the skin to retain elasticity and free your skin from all the related problems acting as anti-aging therapy. ALLEVIATES PAIN – The heat from the warm water has calming and soothing effect on abdominal muscles, which helps alleviate pain from menstruation to headaches. WEIGHT LOSS – Drinking warm water empty stomach leads to a rise in the body temperature and increased metabolic rate. The increased metabolism helps you burn more calories resulting in weight loss. URINARY TRACT INFECTIONS – As the body is detoxified and well hydrated, the problems of UTI’s can be reduced and avoided. BETTER NUTRIENT ABSORPTION – As the body is detoxified, all the organs in the body function optimally with better nutrient absorption and no deficiencies.                                                                                                           So, taking up this change in your everyday routine will help you not only with above mentioned but also many other benefits which you will experience post application. Good health starts not just by right eating but also by, right drinking!  

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  • TIPS FOR HEALTHY NAVRATRI FASTING

    In Diet during navratri On 01 October 2019

    Navaratri fast is observed for 8 or 9 days and the food consumed during the fast is nutritionally rich and helping your detoxify. While the food consumed during the fast can help your body rejuvenate, wrong eating patterns followed can mess up the digestive system and devoid your body of all the nutritional benefits. A few tips to for healthy eating patterns during Navaratri: Start you day with warm water and a seasonal fruit. Starting your day with water will help your body detoxify and the fruit will give instant energy to your body. Prefer eating home cooked meals. The vrat thali and combo available at the restaurants may look tempting to you but is not tempting your stomach. As he food items prepared at restaurants are fried in refined and re-used oil, low on nutrition and too high in calories. Do not use refined for frying and cooking at home. Chose fileted or cold pressed oils or ghee in moderate quantities. Do not consume your fried in fried form. The fast observed is to detoxify your body. The fried foods are burdening your stomach and liver with lot of fat to digest and absorb. Do avoid desserts. The sugar is only adding to the empty calories without any nutrition and feeding the wrong bacteria in your gut. If you crave for dessert, you can opt for fruits in the form of fruit raita or fruits mixed with seeds in milk. Consume good amount of fruits throughout the day. The natural sugar in the fruits will make sure there is constant supply of energy without letting you feel weak. Make a juice of mixed seasonal vegetables as a morning or mid-morning meal.  The raw vegetables will provide your body with all the vitamins and minerals and good digestive enzymes. Stay hydrated throughout the day. This will help your body throw away all the toxins. And, sipping water throughout the day will keep the unnecessary hunger pangs away. Add proteins to your diet in every meal. This will keep you high on energy, fuller for longer and meals rich in carbohydrates without proteins will add to the inches on your waist. Protein can be added in the form of protein, nuts, seeds, amaranth, curds. If you suffer from acidity then you should take small and frequent meals, avoid fried and spicy foods and consume a small piece of jaggery after all the main meals. Do continue with your regular exercise and routine. Mental detoxification is also equally important and can be achieved by meditation, pranayama, workout, brisk walk in open air and most importantly staying away from screen as much as possible.   HAPPY AND HEALTHY NAVARATRI !!!

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  • Healthy Christmas Cake Recipe

    In Child nutrition On 24 December 2019

    It’s Christmas time and everyone must be craving for some special cakes and desserts. While some may fall for the temptation and give up on their healthy eating pattern, some may just curb their cravings and feel depressed for not being able to enjoy the desserts around and may give up sometime or the other for those tempting desserts and may also surpass their portion size at times. So, why not try something healthy yet tasty dessert, which can satisfy your taste buds and also let you relish guilt free. Below is the recipe of a cake which is made without oil, butter, refined flour, low in sugar and also can be prepared in a jiffy. This treat can be enjoyed by all the age groups. So, this Christmas, rather than store bought or unhealthy stuff, you can also treat your kids with a cake which is full of love and health and made at home. This is a simple tea time cake recipe which can be enjoyed with tea or milk or any other beverages.   INGREDIENTS: Instant cooking oats - 2 cups Desiccated coconut powder - 3/4 cup Curd - 1 cup Sugar powder - 4 tbsp Cocoa powder - 1 tbsp Mix seeds - 1 tsp Mixed nuts - 2 tbsp ( I prefer almonds, cashews, raisins and dates, you can pick any dry fruits of your choice) Baking soda - 1/2 tsp Cinnamon powder - 1/8 tsp   Method : Into a bowl, add the oats, desiccated coconut powder, sugar powder, cocoa powder, nuts and seeds, cinnamon powder and baking soda and mix well. Keep some nuts aside to garnish on top. Now gradually add curd to the mixture and keep mixing. It will be a firm and hard batter. Now, take a baking mould and line it with butter paper or parchment paper. Put the batter into the mould and press to give the desired shape. Add the remaining dry fruits on top and press gently.   Baking : Microwave - In the pre-heated oven at 180 degree celsius for 30-35 minutes. In the pan - in the pre-heated pan, from low to medium flame for 40 - 45 minutes. Air fryer - In the pre-heated air fryer, for 160 degree celsius for 11-13 minutes. Ones the cake is baked, cool it completely on a rack and cut into slices.   HEALTHY FEASTING AND HAPPY CHRISTMAS TO ALL!!!  

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  • TIPS FOR HEALTHY HOLI

    In Health Tips On 02 March 2018

    HOLI – The festival of colors, family gatherings, parties, outings, loads of exertion and last but not the least, the sinful delights of food varieties around the corner that ranges from sweets, savories, chutneys, drinks to all the food items that have been dipped into the oil at high temperature burning themselves just to add the flavors to your tongue and satisfy your taste buds. We all look forward to celebrate holi with the beautiful bright colors, enjoy all the food but do not want to end up ruining our diet plans. So, here are a few tips that make sure that this holi, you don’t just have a happy and beautiful skin but a healthy and beautiful stomach as well. Since holi is celebrated in the start of the summer season, do keep your consumption of fried foods to the minimum and prevent yourself from indigestion and heart burn. Holi is a festival that needs a lot of energy. So, kick start your day with a banana, a fruit rich in potassium that will keep your blood pressure levels on check and will help you stay on your toes with its high energy content. Do keep munching healthy snacks in between. Besan ka cheela with mix veg paneer burji, moong dal thepla, idli with sambar and chutney, or green peas uttappam are the best high protein breakfast options to start your day with on this exerting day. We all understand our love for the festivals and the food items. Do keep the serving size very small so as to taste the food and not just indulge into it like there is no tomorrow. Drink lots of water to stay hydrated and eat salads as snacks to curb your appetite for those large servings of sweets and chats. Do drink a minimum of 10 glasses of water to keep your body hydrated and cool when you spend all your day out in the scorching sun. Do try to attend some dance holi parties to keep yourself active and burn those extra calories you just ate deliberately. Last but not the least, do protect your skin by avoiding harsh colors and playing freely with gulal and herbal colors.                                                                                                                                                                                       Hope your life is framed with all the colors of love and happiness today and always. HAPPY HOLI!!!

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  • KNOW YOUR FOOD OF FAST

    In Health Tips On 16 March 2018

    Fasting is observed by people for it is believed that, fasting can purify his/her mind, body and soul. Fasting is also observed so that our body is detoxified by all the toxins that are accumulated with our everyday eating habits and other practices.             This navratri fast observed twice a year, comes with many food restrictions to be followed. The same kind of fast is also observed for a day on ekadashi, janmashtami and mahashivaratri. This fasting can have a direct impact on your body and mind. Therefore, it requires an enormous sense of responsibility and a proper nutritional guideline while planning a fast during navratri to keep you energetic and healthy all through the day.             Hence, here are a few foods that are allowed to eat in fast, along with their benefits and overconsumption effects, so that you can plan your fast better, keeping yourself devoid of hunger pangs, lethargy, laziness, nausea or weakness. SABUDANA – Also called as tapioca pearls are the first food to come to our mind when we think of fasting. This energy loaded food is easy to digest and helps to cool your body temperature. Loaded with Vitamin C, Calcium and minerals, helps to keep you energetic throughput the day. High in potassium, good for regulating blood pressure and cardiovascular system, considered as a good antidote for hypertension. Rich in iron will keep your hemoglobin levels up even during fasts. Will help in healing digestive issues like bloating, constipation, indigestion, flatulence and acid reflux. BUCKWHEAT (KUTTU) – Not related to wheat family, this is a gluten free grain, so can be consumed by people with gluten intolerance. A food with low GI, also good for people who are diabetic. Will keep your blood sugar levels regulated even in the fasting state. With all the essential amino acids present, a very good source of protein. Its high fiber content will improve digestion and aid in weight loss. AMARANTH SEEDS (RAJGEERA) – A gluten free seed rich in calcium, will improve bone health. Rich in cysteine will help your hair stay strong and healthy. Slow to digest, will leave you feeling fuller for longer. One of the few food items containing lysine. Lysine helps the body absorb calcium and promotes bone health. Rich in potassium so will keep a check on your blood pressure levels. BARNYARD MILLET (SAMWAT KE CHAWAL) – A good source of digestible fiber and protein, so losing weight and gain lean muscle can be done together by eating this food. A food low on Glycemic Index, ideal staple on fast for people with diabetes. A good source of B-complex vitamins to keep you away from anemia and weakness. WATER CHESTNUT (SINGHARA) – A good water content and high in fiber, these are packed with all the essential nutrients. Gluten-free, low in saturate fat and cholesterol free, a good snack as tuber or a staple as flour (aata) during the fast. Low in sodium and high in potassium helps with hypertension. High in riboflavin, helps relieve symptoms of repeated headaches and migraines. Considerable amount of Vitamin E present helps with premenstrual and post menstrual symptoms. Also helps relieve the symptoms of dysentery and diarrhea. A good coolant to the body due to its high water content also helps in alleviating mood and good for sound sleep due to high Vitamin B6 content. FOX NUTS (MAKHANA) – One of those superior dry fruits, rich in protein, carbohydrates, fiber, magnesium, potassium, phosphorous, iron, zinc, a low calorie snack which you can munch to lose your weight. Low in fat and sodium, a good snack to beat your evening snack hunger pangs. Low in GI, a good snack for diabetics. Good for heart, reduces inflammation, helps with infertility and also flushes out toxins, good for liver and spleen, rich in calcium with so many benefits, the old style makhana has made a comeback as the new popcorns. SWEET POTATO (SHAKARKANDI) – These high in fiber tubers, will help you lose weight, also help in better digestion due to their magnesium content. Loaded with healthy vitamins, minerals and proteins, these keep you satiated for longer duration. A good immune booster as they are rich in antioxidants like beta-carotene and vitamin C, along with B complex vitamins. These have a soothing effect on stomach and intestines, hence used for reducing pain ulcers in the stomach. Rich in vitamin C, produces collagen that maintains your skin elasticity. High magnesium content in this acts as a anti-stress mineral and helps you relax better throughout the day. These are low in GI, and do not release glucose immediately in the blood after food, hence can be consumed by diabetics in the moderate level. So, these in the form of baked, roasted or occasionally even fried at home can be your new French fries. POTATO – Potato has been our regular staple vegetable for ages but being avoided now for a myth of gaining weight with it. Potatoes are an excellent source of vitamin C and potassium (good for people suffering from hypertension). Fat, sodium and cholesterol free. A good source of Vitamin B6 that helps all your carbohydrate and proteins consumed metabolize better. Potatoes look huge as they contain about 70-80% of water. Considering the myth that consuming potatoes make you fat, it depends upon the source of potatoes you opt for. If they are consumed in the form of fries or wedges or patties at fast food joints, then one is bound to gain weight. Knowing the right amount and right combination, potato can also be used as a food to help you lose weight. PUMPKIN – Apart from being used for Halloween decorations, pumpkin is known for its dense nutrient content rich in vitamins and minerals and low in calories. Rich in beta-carotene which is an antioxidant. Good potassium content so a positive effect on the blood pressure. These are also a good source of fiber helping you with constipation and promoting regular bowels. DRY FRUITS – Dry fruits are a must eat, whether on fast or not. These energy packed foods come with most unqiue and amazing health benefits. Dry fruits are packed full of energy and calories. These are a good to go snacks and keep you full for longer. A great alternative compared to all the other packed and processed snack foods. Some of the dry fruits are rich in antioxidants and plant polyphenols that help you fight heart disease, cancer, osteoporosis, diabetes, and degenerative diseases of the brain. Some of these contain high amount of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium. Prunes, raisins, apricots contain high levels of iron and prevent from anemia. Rich in potassium, vitamin A, fiber, copper, prunes help in maintaining high energy levels. Almonds help in the formation of new blood cells and help improve hemoglobin levels. A tasty and convenient snack, dry fruits and nuts are the ideal substitute for fast food high calorie junk snacks. With natural sugars and fiber, zero cholesterol and fats, and a variety of delectable flavors, these are an easy source of all essential nutrients.        MILK AND ITS PRODUCTS (PANEER, CREAM, GHEE, CURDS) – These are a must on everyday basis when on fast. While observing fasts, we do make some food restrictions that may leave you deprived of nutrition, especially proteins. Hence, milk products like paneer and curds are a very good source of protein that will maintain your muscle health. Ghee can be used to cook your food in, a fat which will help the stubborn fat in your body mobilize. Milk should be an everyday drink to fulfill your calcium requirements, provided you take it from a genuine vendor. FRUITS – Loaded with fiber, water, antioxidants, vitamins and minerals, the seasonal fruits are the best to go snacks or meal on fast any day. Since fruits do contain natural form of sugar, diabetics can consume fruits but do need to keep a watch on the quantity. SOME USEFUL TIPS: Consuming fried foods during fasts may lead to gastric issues. Let there be more of roti made of any flour instead of poori and papads. Do keep yourself hydrated by sipping water all day. This will prevent you from feeling bloated and keeps your skin glowing. Always opt for whole fruits rather than fruit juices. The juicing will remove all the fiber, dense in calories and loaded with sugar. There may be only one complete meal in a day. Opt for small, frequent snacks in between. So, these are the food items along with their benefits that will help you add health and make you stronger and energetic even during fasting. HAPPY AND HEALTHY FASTING TO ALL!!!    

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  • SUMMER SKIN HEALTH

    In Child nutrition On 08 June 2018

    Summers are the season when most of the people complaint of dry, itchy, tanned and saggy skin blaming it to the rising temperature. Little de we know that these problems are due to the dehydration of our skin losing all the essential moisture.             So, here are few things that we can provide to our body by some additions in the diet and few skin care tips using the foods. Omega – 3: The skin is the largest organ acting as a barrier that protects our body from most of the problems. This skin is made up of certain amount of fat as well with omega-3 as major one. Lack of this loosens your skin not being able to retain moisture. So, supplying your body with omega-3 rich foods makes your skin a much strong barrier and helps retain moisture. Some of the omega-3 rich foods that can be included in your everyday diet are walnuts, flaxseeds, chia seeds, soyabean and fish.         Liquids: There is no better alternative to a healthy body and skin than drinking 2-3 liters of water a day. One coconut water every day will also come as a host of glucose and many essential minerals helping you restore all the lost liquids and stay hydrated and also acting wonders on your skin.      Stay Moisturized with Sunscreen: A good SPF moisturizer will come in handy anytime preventing your skin turning dry and itchy and also stay away from sun tan. Mask it: A good mixture of grated cucumber and fresh aloevera gel applied as a mask for few minutes and then washed off will help your skin stay soothing, supple and hydrated. Try it to believe it.     AC hacks: Air conditioners come to our savior in these scorch summers. A good night’s sleep without them is a nightmare. But, were you aware that, the AC’s absorb the moisture from the room and our skin leaving us dehydrated to give the cold feeling. Just to confirm, check your skin when you wake up. To retain the moisture in the night with AC’s and staying cool is, never forget a good aloevera based moisturizer in the night and set the AC temperature to 26+ C. Stay hydrated and healthy this summer!!!

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  • BUTTERMILK – THE SUPER DRINK

    In Child nutrition On 14 June 2018

    A usual beverage obtained after churning butter from cream or easily made at home by mixing curd with water along with some spices. This drink, usually used as a beverage in summers to keep the body cool or as a digestive usually comes with many unknown benefits.   Low in calories – One serving of buttermilk made of low fat milk is only 100 calories and 2.2gms fat. So, low fat beverage is any day a good one. Contains abundant bioactive proteins that help reduce blood pressure. Calcium – 284mg calcium per serving which is essential building block of bones and skeletal system of the body also helps teeth stay strong. Vitamins & Minerals – contains Vitamin A, C and other B vitamins including thiamine, riboflavin, niacin and pantothenic acid. Contains many essential and trace minerals like iron, magnesium, phosphorus, potassium, sodium and zinc. Riboflavin – 0.4mg riboflavin present which is important to convert food into energy helping the body detoxify. Protein – one serving will give about 8gm of protein. Probiotic food – As a fermented milk product, it contains live micro-organisms with health benefits. Helps populate your intestine with health promoting bacteria that improve the immune function, reduce bacteria and also helps with irritable bowel syndrome. Water – as over 90% of it is water, its consumption helps to maintain the water balance of the body, satiates unusual hunger pangs, a good drink for people looking for weight loss. A beverage full of electrolytes when rightly spiced, hence effective to prevent dehydration, fight against the heat and loss of water from the body. Keeps the digestive tract healthy which also reflects on the skin. A complete food with good nutritive values for a balanced diet with protein, carbohydrates, minimal fat, vitamins and essential enzymes present. Acts as an astringent as it helps in reducing pores caused by acne and pimples. Reduces hyper motility of intestines during diarrhea and also shrink hemorrhoids. The bacteria present inhibit the growth of hostile or illness causing bacteria inside the intestinal tract and promote growth of beneficial bacteria needed for digestion. To be taken liberally when administered antibiotics as antibiotics wipe off the useful intestinal flora. Recipe: My favorite recipe for a good, appetizing and tasty buttermilk is – Curd and water churned together if the traditional one unavailable, add salt, freshly grated ginger, green chilies paste, cumin powder and chopped coriander leaves and a tasty, preservative free beverage is ready to be relished for its amazing health benefits.

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  • THE GOOD RAW BANANA

    In Child nutrition On 12 July 2018

    Bananas are a super fruit. Easily available everywhere, easy to eat, easy to digest, instant glucose and energy providers, suitable for everyone right from 6 month old to all age groups.             Where yellow ripen bananas are have all the qualities of being called a super fruit, the raw form of this fruit also comes with a host of nutritional benefits. Where raw bananas are mostly dejected for their unsweet taste, sticky texture and the efforts in peeling, these are mostly consumed cooked and are used in various cuisines to make mouth-watering delicacies. Some of the health benefits of the nutrients present are listed below: Good source of resistant starch – This starch works more like fiber. This kind of starch in the diet, reduces the risk of diabetes by aiding in blood sugar control, reduced fat storage, improved insulin sensitivity, lower triglyceride and plasma cholesterol concentrations preventing heart disease. Good source of fiber – 1 cup serving of boiled raw banana provides 3.6gms of fiber. Essential for proper functioning of the digestive tract and bowel movement, reduces cholesterol. Ensures both digestive and heart health. Aids in weight loss. Potassium – 1 cup serving provides 531mg of potassium. Potassium aids in muscle movement, builds stronger bones, boost metabolism, proper functioning of the nerves, purification of blood by kidneys. Since potassium is a vasodilator, ensures blood pressure levels in check. Powerhouse of vitamins and minerals, facilitates absorption of essential minerals and nutrients, especially calcium. Vitamin B6 – plays an important role in more than 100 enzymatic reactions in the body. Necessary for formation of haemoglobin. Also aids in blood sugar control. A good source of pectin which helps relieve constipation problem. Probiotic bacteria – these feed the friendly and beneficiary bacteria in the gut and the short chain fatty acids present is important for digestive health. My Favorite recipe is RAW BANANA FRY: Ingredients: Raw banana, oil, mustard seeds, cumin seeds, split black gram, salt, pepper powder, turmeric powder, red chilli powder. Procedure: Wash and peel and raw banana and slice them. Coat them with salt, chilli powder, pepper powder and turmeric. In a non-stick pan add 2tsp oil, add mustard seeds, split black gram, cumin seeds, and add the coated banana to this. Sprinkle some water and let it cook covered for 10 minutes. Cook opened for 2 minutes. Enjoy this with roti, rice and dal and a side sabzi.

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  • FRUITS OF MONSOON

    In Child nutrition On 29 August 2018

    After the scorching summers, rain is undoubtedly a pleasant experience. But, these rains also bring along a host of health conditions like cough, cold, diarrhoea, gastrointestinal problems, stomach upsets, flu etc. All you need to do is, pay a little extra attention and make some alterations with the seasonal fruits and vegetables in your balanced diet regimen to stay away from these health issues and boost your immunity and metabolism. Why in season? They are more fresh, full of vitamins and minerals, more nutritious as they don’t need any chemicals to be grown, and are, pocket friendly. The monsoon fruits are more on the sweeter and citric acid side, packed with lot of nutrients that provide the necessary comfort. JAMUN: Extremely low in calories, contain important nutrients like iron, protein, folate, Vitamin B, Vitamin A, magnesium, potassium, fibre, phyto-chemicals and some traces of calcium. Known for their blood sugar lowering and hypoglycemic effect. Jamuns reduce blood pressure by 30%. Good as blood purifying agents, medicinal properties that aid in managing lung diseases, heart ailments and arthritis. Good for treating gastric disorders.   CHERRIES: Low on calories, high in potassium, low in sodium. Help relieve chronic painful episodes of gout, arthritis and sport injuries. Rich in antioxidants, help fight heart disease, since they lower bad cholesterol and have anti-carcinogenic properties. Contain antioxidant melatonin which helps prevent oxidative damage and has a soothing effect on the brain and instigates a calming effect reducing irritation, frustration, headaches and insomnia. Reduces blood pressure and uric acid levels too. LITCHI: 66kCal per serving, these have no cholesterol and saturated fats. High in Vitamin C which helps increase resistance towards infections and strengthen the immune system. These contain anti-oxidant, anti-influenza properties. Helps revitalise skin and reduce weight. With lots of dietary fiber, these are high in Vitamin B, copper, potassium, which helps regulate blood pressure and RBC count. The fiber present keeps the digestive system clean and aids in acidity. PEACHES: High amount of Vitamin A, β-carotene which protects the skin, enhances eye sight, provides protection from lung diseases, and oral cancers. Also contain fluoride which helps prevent dental carriers. Rich antioxidant that prevents damage caused by free radicals. PLUM: Good source of Vitamin C, Vitamin K, copper and dietary fiber, potassium. Rich source of Vitamin C, hence helps in better absorption of iron. Prevents oxidation of lipoprotein which causes atherosclerosis. Contains high fiber which helps in peristalsis, proper digestion and relieve constipation. POMEGRANATES: Infused with nutrients, helps with improving immunity during the monsoon season. APPLES: Having a few slices of apples a day will keep away most of the illness that could possibly get during the monsoon season. BANANAS: Rich in vitamins and minerals. This will help your stomach to ease the digestion process. PEARS: With a host of vitamins present, this fruit is a must in monsoons, to help fight the infections. A good source of fiber, also contains good quantity of copper, vitamin C, Vitamin B12. PAPAYA: High in Vitamin C, which will help in improving the immune system by fighting against illnesses. Also, high in fiber, that aids in better digestion.  

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  • VEGETABLES OF MONSOON

    In Child nutrition On 30 August 2018

    Just like seasonal fruits, even vegetables and their nutrition does vary. Some of the non-seasonal vegetables added to your diet can be the cause for many health ailments in this season. Hence, it is very important to stick to seasonal vegetables in monsoon.             Green leafy and some other vegetables are a big no-no in this season considering they have excess bacteria during this period and can make you prone to various health hazards. Eating in season vegetables will boost immunity and further will keep you healthy. LAUKI (BOTTLE GOURD): Rich in dietary fiber of both soluble and insoluble kind, helps you maintain a healthy digestive tract. It contains iron, rich in vitamin B and C, also acts as an anti-oxidant. Low in calories, also good for weight loss. KARELA (BITTER GOURD): Comes with innumerable health benefits. Rich source of Vitamin C, helps you boost immunity, is also antiviral in nature. TINDA (INDIAN SQUASH): Numerous health benefits include anti-inflammatory agents which control and prevent bloating, acidity, heart burn and keep the digestion process smooth. It is high in fiber content and keep bowel disorders at bay. PARWAL (POINTED GOURD): Have many health benefits that can help you keep hale and hearty and get you through this season. This wonder vegetable helps you with keeping the monsoon cold, cough and headaches at bay. It is rich in antioxidants, Vitamin A and C, which helps in boosting the immune system. TUBERS: Great vegetables during monsoons, are safe to eat and less prone to giving birth to bacteria. KANTOLA (TEASEL GOURD): Have an array of health benefits. Rich in protein, iron, and fiber, it keeps your stomach in good shape by strengthening the functioning of your digestive tract and keeps infections at bay. GARLIC: Packed with antioxidants, these cloves are rich with immunity boosting properties. They ease your digestive system while keeping your metabolic rate high. GINGER: Boosts your metabolism and verves up your mood. Rich source of chromium, magnesium, zinc that improves blood flow. Antibacterial and antiviral properties help fight against cold and flu. TURMERIC: Immunity boosting, natural antiseptic and antibiotic agent. Also keeps blood sugar under control. BLACK PEPPER: An awesome dose of good health. Natural antidote for fever, cough, cold, muscular pain, flu, respiratory conditions, black pepper is a must include spice of this season. BEETROOT: Goodness of essential nutrients, vitamins, minerals, including potassium, fiber and folic acid. These are also low in calories. SPROUTS: Good for health as they boost your immunity. CORN: Lowers blood pressure, reduces cholesterol, rich in fiber and starch, ensures smooth functioning of the digestive system.

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Ambika Niranjan

Nutritionist / Dietitian in Sec 119, Noida, India 

You become what you eat... It is always 80% food and 20% exercise... Don't starve to be healthy, rather eat healthy to be healthy.... These are some of the fitness mantras which prove to be so very true.  For someone who was obese to 95kgs at the age of 21 to a person who has been on a rough roller coaster to achieve the ideal weight and the best shape with a naturally radiant and glowing skin. My journey to fight my obesity issues forced me to learn more and transform myself into a completely new and energetic me overloaded with confidence. I have completed M.Sc and Doctor of Medicine (M.D.) in Alternative Medicine with Diet and Nutrition as one of the major subjects and also Post Graduate Diploma in Clinical Nutrition in Clinical nutrition and Dietitics A nutritionist by profession and passion, I am always available for my clients through the best communication system possible to help them overcome their health issues, a stronger, energetic, confident and healtheir you full of positivity.  Expertise in obesity, PCOD, PCOS, post pregnancy weight loss, thyroid, Diabetes Management and all the other disorders arising due to nutrition issues.  You hire me as your nutritionist and I'll ensure that you reach your goals. I am also an expertise in online consultation available through skype or any other mode of communication, so that I can consult people at any places. 
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