Nutrition with Ryan

Hummus and chocolate? (This isn't some dodgy sugar-laced, palm oil filled chocolate sauce or road-side food stall recipe)

It's a tasty and healthy snack designed to improved one's mood, promote heart health, and provide fibre for good gut-health. It's an excellent accompaniment to a fibre and protein-rich breakfast to stabilize your serum-glucose levels too.

Get ready to level up your snack game with this super cool hummus toast! It’s not just delicious; it’s packed with health benefits that your body will love.

First up, the base of my hummus is made from chickpeas and tahini. These ingredients are like superheroes for your body because they’re loaded with protein and fiber, which help keep you full and energized for all your activities—whether it’s school, sports, or hanging out with friends.

Now, let’s talk about the chocolatey twist! I’ve added raw cacao powder and raw cacao paste, which give this hummus a rich flavor while also packing in antioxidants. These are great for your heart and can even boost your mood—who doesn’t want that?

For a touch of sweetness, I used forest honey. It’s way healthier than regular sugar and has some cool antibacterial properties too. Plus, creamy cashew nut paste adds healthy fats that help your brain stay sharp.

Don’t forget the crunchy toppings! Freshly ground flaxseeds are loaded with omega-3s, which are awesome for fighting inflammation, and pumpkin seeds bring in essential minerals like magnesium and zinc—perfect for keeping you strong and healthy.

Spread this yummy hummus on your favorite toasted bread, and you’ve got a snack that’s not only tasty but also super good for you! Whether you munch on it for breakfast or as an after-school treat, this hummus toast will keep you feeling great all day long!

RECIPE TO MAKE THE CHOCOLATE-HUMMUS

In a mixer, blend:
Step 1-
- In a blender grind 20 cashewnuts into a paste

Step 2-
To the cashew paste add:
- 1 cup boiled chickpea
- 2 tbs tahini
- 2 tbs cacao powder
- 3 tbs unrefined honey
- 2 pinches of himalayan pink salt
- 5-6 ice cubes to prevent splitting of the sesame seed oil

Blend it all

Step 3-
- In a double boiler, melt 4 pieces of 90% or 99% dark chocolate

Step 4-
Add the melted dark chocolate to the hummus
Blend once more

Step 5-
Store in fridge up to 1 week

Recipe to make the supertoast

Step1
- Toast your bread
- Spread the chocolate-hummus on the toast
- Press in 1 tps of pumpkin seeds in the toast
- Sprinkle 1/2 tps freshly ground flaxseed
- Drizzle 1 tps honey





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Another example of how you can eat delicious, healthy food when away from home.

Pardon the rough presentation.

It's another 'NO-WHEAT, NO-JAM n BREAD, NO-KADAK CHAI' breakfast.

This brekky keeps me energized for hours, eliminates cravings for junk food, and keeps my blood-glucose levels steady. This means I don't feel drowsy after a meal.

It's full of healthy fat, protein, fibre and complex carbs.

I carry all these ingredients, as they don't occupy much space in my bag.

1- Start off with a handful of walnuts and cashews (not in the photo). Walnuts are a perfect anti-inflammatory food, and rich in omega3. Great for brain and thyroid health.

2- Slice up an apple and use hummus as a protein-rich dip. Once again, olive oil is a super healthy fat that helps with heart health.
Chicken peas are rich in fibre and protein.

3- My drink is my magic portion, straight from the lands of Asterix and Obelisk- Coconut milk with cacao, colostrum and cinnamon. It's a super immunity booster. Colostrum is known as the world's most powerful immunity building food.

All these foods combined will help you manage stress better, manage weight effectively, improve heart health, brain health, gut health.

Did I mention that coconut milk and cacao have strong anti-cancer benefits?

Share this with those looking for healthy and delicious breakfast options.

Welcome to the

Why I eat a plateful of cucumber slices at breakfast-

1. Hydration: Cucumbers are composed of about 96% water, making them an excellent option for staying hydrated in the morning.

2. Bone Health: Cucumbers are rich in vitamin K, which is essential for bone health. Adequate vitamin K levels are associated with lower rates of bone fractures.

3. Heart Health: Cucumbers contain flavonoids, which benefit cardiovascular health. These compounds reduce the risk of heart disease by supporting healthy blood vessels.

As always, eat a balanced diet which includes a lot of raw and fresh whole-foods.

So go ahead and enjoy those crisp cucumber slices to kickstart your day! 🥒🌞

Definitely Nas is in way better shape than me.

But building deep cuts is not my goal, and it isn't the goal for many busy corporates.

I want to show the world that if you take 15 minutes out from your 16 hour schedule, you can get in shape.

Yes, it's all about a healthy delicious diet, and smart movement.

With every passing month, I am getting in better shape with my 15 minute routine.

Wanna try it? Buzz me.

Let me show you how you can eat healthy even when travelling.

This meal will keep you full with sustained energy through the day right up to an early dinner.

Start with a fistful of Almonds and cashewnuts (not in the photo)
That's high energy, and gives you steady energy through the day. It's also good quality fat, fibre and protein)

A simple salad gives you your complex carbs and fibre to regulate your blood-sugar levels. Say farewell to mid-day cravings and drowsiness.

Now follow up the salad with a delicious egg-burji. A No-salt ((very important)), no-red chilly powder burji with 2 eggs. Depending on your calorie requirement, you can bump that up to 4 eggs. Once again it is a good combination of healthy fat and protein.
This is accompanied by just half a pao.

Wash it all down with a glass of lassi with little sugar.

It's more satiating than a breakfast with poha and chai, followed up by lunch with a plateful of rice and dal with a veggie side dish.

Keep aside all the "sciencey" explanation. If you do this, get ready for better blood-sugar control, weight loss and long lasting energy.

Follow on IG and Fb

Yesterday I highlighted that an FSSAI license is not a guarantee that that licensed food is fit for consumption.

How does my unlicensed coconut milk coffee compare to a billion-dollar company's cuppa mocha?

The answer is in my Instagram description.
Click here 👇🏻

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Comment > Follow > Share

Cheers!

A coconut-mulk coffee is way healthier and tastier than a Starbucks or McDonald's cuppa mocha. Here are 5 simple reasons why a homemade coconut milk coffee can be considered healthier than a cup from Starbucks or McDonald's: 1. CONTROL OVER INGREDIENTS:Making coffee at home with coconut milk allows you to control the quality and quantity of the ingredients. You can avoid additives, preservatives, and excessive sugar that may be found in some commercial coffee drinks. 2. NUTRIENT CONTENT: Coconut milk is rich in vitamins like C, E, B1, B3, B5, and B6, and minerals such as iron, selenium, sodium, calcium, magnesium, and phosphorus. It also contains medium-chain triglycerides (MCTs), which are beneficial fats that can provide energy and may have other health benefits. 3. LOWER CALORIE OPTIONS: By preparing your coffee at home, you can make a beverage that's lower in calories compared to some of the more indulgent offerings at Starbucks or McDonald's, which often have high sugar and calorie content due to added syrups, whipped cream, and other toppings. 4. ANTI-CANCER PROPERTIES: Coconut milk contains lauric acid, which has been shown to trigger apoptosis, or cell death, in certain cancer cells like breast and endometrial cancer cells. This suggests it plays an important role in inhibiting cancer cell growth. 5. LOWERS HIGH BLOOD PRESSURE: Coconut milk contains potassium and medium-chain triglycerides (MCTs). Potassium helps regulate blood pressure, while MCTs help improve heart health. Together, they aid in maintaining healthy blood pressure levels. Remember, the key to a healthier coffee is moderation in sweeteners and mindful selection of ingredients. Enjoy your homemade coconut milk coffee! #coconutmilkcoffee #healthycoffee #coffee #coconutmilk

We all must reintroduce this superfood back into our diet. I LOVE it in my morning coffee. It takes on the flavour of the food/beverage you add it to.

An Excellent Fat-burner
Drinking bone broth helps boost your metabolism and burn fat by providing essential amino acids, such as glutamine and glycine. This helps increase fat burning and improve insulin sensitivity. This can lead to weight loss and improved blood sugar control.
Yea, it's a marvellous diabetes-friendly food.

Welcome to the Nutrition Counter Revolution - putting healing and health back into 21st century food.

Because God's food is delicious, healing medicine!

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Text me to get your organic, zero-preservative, zero-stabilizers buff. bone broth. Available in Pune

Prepared over 8 hours of slow cooking in a dutch oven.

#bonebrothcoffee #weightlossdrink #coconutmilkcoffee We all must reintroduce this #superfood back into our diet. I LOVE it in my morning coffee. It takes on the flavour of the food/beverage you add it to. The INGREDIENTS 1 Cup Coconut milk 1 scoop buff. bone broth (not chicken broth) 1/2 tps coffee 1/4 tps cacao powder Pinch of srilankan cinnamon Pinch of pink salt Warm lightly on a low flame or microwave on medium heat until broth melts. Enjoy! (((Never boil coconut milk))) #bonebroth is an excellent fat-burner Drinking bone broth helps boost your metabolism and burn fat by providing essential amino acids, such as glutamine and glycine. This helps increase fat burning and improve insulin sensitivity. This can lead to weight loss and improved blood sugar control. Yea, it's a marvellous #diabetesfriendlyfood Welcome to the #NUTRITIONCOUNTERREVOLUTION - putting healing and health back into 21st century food. Text me to start your delicious weight-loss diabetes reversal journey.

Gold is undoubtedly a very precious metal and people buy it as a store of value.

Did you know that Bone Broth is also called LIQUID GOLD for its powerful health benefits.

Since Buff. bone broth has no taste, it makes an amazing combination with my morning coffee, topper on my dal & rice, and an excellent addition to my soups.

Get your organic bone broth from NUTRITION COUNTER REVOLUTION and guidance how to use it.
(((Available in Pune)))

Health is true wealth

Any resemblance this picture has to people in real life is purely coincidental and not done on purpose

A quick 10-12 min breakfast preparation that's delicious and healthy. Guaranteed to make mid-day food cravings disappear

Anti-inflammatory, so it's excellent for those battling high cholesterol and high blood pressure.

It's an excellent option for diabetics

High in fiber and protein, and healthy fat, and a good dash of complex carbs

helping bring back healthy and delicious recipes to remind everyone that the right food-combination is powerful, healing medicine.


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Quick and healthy breakfast ideas. Needs only 10 minutes for preparation. Ingredients 2 eggs Half a red/yellow capsicum 4 tbs green peas (fresh or frozen) 2 kale/lettuce leaves Fistful of coriander leaves 1/2 tps garlic flakes or 3 cloves garlic (NOT garlic powder) 1 tps butter 1/2 tps olive or coconut oil 60ml water Pink salt for flavour Preparation Step 1- Boiling Eggs Put 2 or 3 eggs to boil on medium heat for 8 minutes. Add 1/2 tps salt to the water Cover with lid Step 2- Cooking Peas - While the eggs boil, add 1 tps butter in pan - On medium heat, add 1/2 tps garlic flakes or 3 chopped garlic cloves - Sauteé for 30 seconds - Now add the green peas - Let the peas sizzle a bit, then add 50 to 60ml water - Cover with lid and let it cook for 4-5 minutes Step 3- Chopping veggies - While the peas cook, wash and chop 2 kale or lettuce leaves - Chop half a capsicum - Chop the coriander - Add all these to the green peas Step 4- Mix all ingredients - Mix the eggs, peas and veggies in a bowl. If you're quick, you'll prepare this in 10 minutes. Enjoy this meal with my coconut milk smoothie. #healthybreakfast #quickbreakfast #weightlossmeals #nutritioncounterrevolution