Total Nutrition

Paneer + bean sprouts + spring onion soup -

Ingredients -
1/2 cup low fat paneer cut into small cubes,
1/2 cup bean sprouts,
3/4 cup finely chopped spring onion,
4 cups basic vegetable stock,
1/2 cup sliced baby corn,
1 tsp soy sauce,
1/2 tsp sugar,
1 tsp white pepper powder,
Salt to taste,

For the garnish - finely chopped coriander,

Method - Combine the basic vegetable stock & baby corn in a deep pan or kadhai ,
Mix well & cook on a medium flame for 3-4 minutes,

Add the soy sauce, sugar, white pepper powder, salt , paneer, bean sprouts & spring onions,
Mix well & simmer for another 3-4 minutes,

Serve hot , garnished with coriander.

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Dal & rice combination gives you complete quality protein which is easy in assimilation & absorption in our body.
Adding lemon & pure ghee into that make it more nutritious & avoid dryness of dal which helps to control vaat property also.
So have combination of
Dal+ rice+ lemon+ pure ghee
For best results to build lean muscles.

Satvik Dal /Varan -

Ingredients-
1/4 cup dal ,
2 cup chopped vegetable, like onion, tomato, coriander,
1/4 tsp turmeric ,
Salt to taste.

For Tempering ( tadka),
2 tsp pure cow ghee,
1/4 tsp cumin seeds& mustard seeds,
1 green chilli,
Curry leaves,
Pinch of hing,

Garnish -
Coriander leaves( chopped)
1 tsp juice of lemon ( freshly squeezed)

Method-
1) cook dal in a clay pot.
Take 1 clay pot medium size,
Add dal + water+ tomato+ turmeric+ salt.
Cook it on a low flame.
As per required consistency.
2) after cooking give tempering ( tadka)
3) take tempering pan.
Add 2 tsp pure ghee.
+ 1/4 tsp cumin& mustard seeds
+ 1 green chilli
+ curry leaves
+ pinch of hing
Add this tempering ( tadka) into to the dal.
Mix it well .
Garnish with coriander leaves.
Serve hot with
Rice/ bhakri/ chapati.

Benefits-
Dal & rice combination gives you complete quality protein which is easy in assimilation & absorption in our body.
Adding lemon & pure ghee into that make it more nutritious & avoid dryness of dal which helps to control vaat property also.
So have combination of
Dal+ rice+ lemon+ pure ghee
For best results to build lean muscles.

Mushroom soup-

Ingredients
Any type of mushroom
Big bowl,
1 TBS garlic,
1/2 onion finely chopped,
3-4 spring of thyme/ mint/ coriander,
Vegetable stock
Salt as per taste
1/4 pepper.

Method-
Take 1 pan,
Add 1 tbs butter,
Saute garlic & onion.
Add 3-4 spring thyme/mint/ coriander
Add mushroom, saute for a minutes
Add vegetables stock
( make it before if possible)
, add salt
Add pepper
Let's come to boil.
Switch it off.
Put all the mixture in a blender.
Make it in a puree/ soup form.
Yummy Soup is ready .
Serve hot .

Quinoa Bowl -

Ingredients-
Cooked quinoa 1/2 cup,
Low - fat curd 1/2 cup,
Chopped ripe any seasonal fruit 1/2 cup,
Roasted quick oats
1 TBS ,
100% Peanut butter 1 tsp,
Chia- seeds - 1.5 TSP
Jaggery powder 1/2 tsp
For garnishing ,
Seeds & Nuts
Sunflower/ pumpkin seeds.

Method-
Soak the quinoa 1/2 cup overnight, cook it for 15-20 min.

Take 1 bowl
1) add low-fat curd+
Chia seeds + jaggery powder + peanut butter .
Mix it well.
2) add quinoa in a curd
+ 1 fruit chopped
+ 1 TBS Roasted oats
+ sunflower seeds
+Pumpkin seeds
+ dessicated coconut 1 TBS
Mix it well.
Enjoy delicious dish
On your weight loss journey.
Read quantity of each ingredient carefully.

Ragi Chocolate smoothie -
Ingredient's -
2 TBS Roasted Ragi Flour or 1/3 cup Ragi flakes,

1/2 frozen banana,
1 TBS chia seeds,
1 TBS cocoa powder,
1 TBS flaxseed powder,
1 cup coconut milk,
4 cashews,
5 raisins,
Method -
Blend all the ingredients in a blender,
Pour in a glass,
Garnish with nuts.
Enjoy !!!
Benefits:- Ragi is a high in iron , calcium & fiber. Helps in pcod, weight loss , anaemia.

Healing Benefits of Drinking Water in a Copper Vessel:-

1. Helps the digestive system perform better
2. Aids weight loss
3.Helps heal wounds faster
4. Slows down ageing
5.Helps maintain heart health and beats hypertension
6. Mitigates the risk of cancer
7. Protects you from infections
8.Regulates the working of the thyroid gland
9. Beats arthritis and inflamed joints
10 Boosts skin health and melanin production
11. Beats anemia

Health benefits of cucumber in summer:-
1. Hydrates and Detoxifies Your body

Cucumber is made up of 95 per cent water and hence is super hydrating. It eliminates toxins from the body and keeps you healthy from inside. Cucumber is an effective system cleanser, that can expel waste products.

2. Soothes and Refreshes the skin

Cucumber juice when applied on the face can make you look refreshed. It is especially great for people with dry skin.

3. Reduces Dark Circles

Cucumber slices have been used in many beauty treatments. They are especially effective in reducing dark circles and treating puffiness around the eyes. You can even put grated cucumber on your face for a fresh skin. All you have to do is put them on your eyes for eight to 10 minutes daily.

4. Treats Bad Breath

Not many people know this, but cucumber helps in reducing excess heat in the stomach, which is a primary cause of bad breath. Just holding a piece of cucumber in your mouth can kill the bacteria that cause stinky breath.

5. Complete Beauty Food

Cucumber is a complete beauty food and is not just great for the skin, but also for the nails and hair. Cucumbers can help in reducing tanning and the silica in the vegetable can promote hair growth and make your nails stronger.

6. Promotes Weight Loss

Cucumber is high in fibre and low in calories. Hence it is a great snacking option for people wanting to reduce weight.

7. Regulates Blood Pressure

Owing to its high potassium, magnesium and fibre levels, cucumber is effective in controlling blood pressure.

Puranpoli Healthy or Unhealthy ?

Puran poli is a classic maharashtrian delicacy. It is a pan-griddled sweet bread stuffed with split yellow gram (channa dal) or red gram (toovar/arhar dal).

It has various regional names like paruppu poli in tamil, holige or obbattu in kannada, ubbati in konkani. The taste also varies from region to region. It is sweet and is circular like a parantha. It is a festive dessert. The stuffing is called puran and the parantha-like bread is called as poli.

But. Hold on if you think puran poli is bad think again every food has its merit and demerits, the key is to maintain moderation.

Puran poli is supposed to be a high cal food, right. It is upto you to make it healthy, use whole wheat flour instead of maida, use ghee sparingly.

Lets look at its merit:

Puran poli made with whole wheat flour is rich in complex carbs, fibre, gives b complex vitamins, certain minerals. Dals as we all know gives give good amount of protein, what you all will be surprised to know is that this combination of cereal i.e. wheat flour and protein from dals will provide you with good quality protein, which can be compared to egg which is considered as high biological value with almost 100% bioavailability i.e. of excellent quality. This combination provides all the required amino acids which are building blocks of protein.

Futher it has lot of jaggery which contains iron, calcium, potassium, phosphorus, it is releases energy slowly, as it is digested slower than sugar. Further jaggery also aids in digestion, as jaggery breaks and becomes alkaline in the digestive system.
Addition of green cardamom powder, saffron, nutmeg powder, mace (javantri) powder which have essential volatile oils, boosts digestion and are antispasmodic, carminative, anti-inflammatory and anti-microbial.

Go ahead and enjoy this festive delicacy, but keep it as festive delicacy and do not gorge on it, it is to be enjoyed only during festival season.