Mehar Jamil, Author at Fitpiq

Baked Avocado Egg for Breakfast

By Mehar Jamil / Eggs, Healthy Breakfast Recipes, Healthy Recipes

Avocado Egg When Combined and consumed in the right way, they ensure a good dose of energy and satiety as well as numerous beneficial nutrients for the body. That’s why eating them together is super practical.

Introduction –

Matching eggs with avocado is a winning choice at the table and not only because it tastes amazing. This combination, in addition to being versatile and done in the right way, ensures numerous nutritional benefits to stay fit and healthy. It is perfect for preparing avocado toast for breakfast, as a snack or to enrich salads for lunch or dinner. Combined with the fiber from seasonal vegetables and complex carbohydrates found in brown rice as well as all varieties of grain cereals, it allows you to create complete, balanced and nutritious meals. However, this mix should be eaten in moderation. The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week.

Benefits –

1. To build a healthy brain

The combination of eggs and avocado ensures a whole range of properties essential to protect brain cells. The good fats, which it’s rich in, keep neurons healthy. They also help to metabolize glucose and promote brain activity. Finally, it’s also rich in zinc, selenium, phosphorus, and magnesium, which help keep the mind sharp.

2. To stay away from depression

Eating eggs together with avocado promotes the synthesis of stress-reducing hormones. It provides essential amino acids including tryptophan, the precursor of serotonin, good mood hormone and tyrosine, which facilitates the production of dopamine, the pleasure hormone.

3. To keep your heart healthy

The combination of egg and avocado provide several nutrients that reduce cardiovascular risk. Monounsaturated and polyunsaturated fats, such as Omega 3 and Omega 6, of which this combination is particularly rich in, counteract the depositing of triglycerides and LDL bad cholesterol. The combination of eggs and avocado also helps regulate blood pressure. It provides potassium, a mineral that lowers sodium levels and facilitates the proper functioning of blood circulation.

4. To combat aging

Eggs combined with avocado are an excellent anti-aging remedy. This food combination contains vitamin C which promotes the synthesis of collagen and vitamin A, in the form of retinol and beta-carotene, which protects the skin from oxidative stress damage. To these is added glutathione, a powerful antioxidant present in avocado that blocks the action of free radicals and prevents cellular aging.

5.To fight insomnia

Eggs paired with avocado are also perfect to ensure a super relaxing dinner. Tryptophan promotes the production of melatonin, the sleep-stimulating hormone. The B complex vitamins and essential fatty acids increase its sedative action, while glutamic acid stimulates the production of Gaba, a hormone that relaxes the body and mind, as well as improving the quality and length of sleep.

INGREDIENTS –

1 avocado
2 large eggs
salt and pepper to taste
Sesame seeds
Few Scallions
optional toppings, such as bacon bits, cheese, chives, cilantro, tomatoes

METHOD –

Preheat the oven to 400°F (205°C).
Slice the avocado in half, remove the pit, and use a spoon to scoop out some flesh from the middle and make the hole bigger.
Crack one egg into each hole.
Sprinkle few sesame seeds and scallions.
Season with salt, pepper, and add your choice of toppings.
Bake for 10-15 minutes and serve.

Enjoy your time saving breakfast !!!

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Low Carb Recipe : Tandoori Fish Tikka

By Mehar Jamil / Healthy Recipes, Weight Loss Recipes

INTRODUCTION –

A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables and fruit and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat. A low-carb diet is generally used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as reducing your risk of type 2 diabetes and metabolic syndrome.

Why you might follow a low-carb diet

You might choose to follow a low-carb diet because you:

Want a diet that restricts certain carbs to help you lose weight
Want to change your overall eating habits
Enjoy the types and amounts of foods featured in low-carb diets

Check with your doctor and dietitian before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.

Carbohydrate –

Refined carbohydrates such as sugar or white flour are often added to processed foods. Examples of foods with refined carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.

Your body uses carbohydrates as its main energy source. During digestion complex carbs are broken down into simple sugars (glucose) and release into your blood (blood glucose).

Insulin is released to help glucose enter the body’s cells, where it can be used for energy. Extra glucose is stored in the liver and muscles, and some is converted to body fat.

A low-carb diet is intended to cause the body to burn stored fat for energy, which leads to weight loss.

NOW COME OVER TO OUR VERY EASY LOW CARB RECIPE AND ENJOY IT WITH ANY DIP OF YOUR CHOICE !!!!!!

INGREDIENTS –

Fish: Cut fish fillets into roughly 1.5 inch chunks. You can use any of these fish for this recipe- Katla, Rohu, Cod, Tilapia, Salmon etc (any of your choice). If using frozen fish, read instructions in ‘Tips’ section.
Onions and Peppers: Cut bell peppers or rainbow peppers into 1-1.5 inch chunks, about the same size as the fish. Cut onion into large chunks and separate the layers. You can switch the onions and peppers for squash, zucchini, cherry tomatoes or mushrooms if you like.
Tandoori Marinade: Yogurt, oil, crushed ginger and garlic (or grated), lime, salt, turmeric, garam masala, ground coriander, cumin, kashmiri red chili powder (or paprika), black pepper powder and Kasoori methi (dried fenugreek leaves).

METHOD –

Step 1: Marinate Fish

In a mixing bowl combine oil, crushed ginger and garlic, spices, lime juice to make a quick marinade.
Mix well.
Toss fish pieces, onions and pepper chunks in the marinade till everything gets coated well.
The best part about this recipe is that the fish absorbs the flavors of the marinade quickly so you can cook it right-away.

Step 2: Cook Fish in an AirFryer or Oven Broiler

You can cook Fish Tikka using an Airfryer, Oven broiler. Checkout the step by step directions for all three methods below:

Options 1: How to Cook Fish in an Airfryer

Line the drip pan with aluminum foil for easy clean-up. This is optional though. Place the fry basket in the drip pan.
Arrange the fish, onions and peppers in the basket in a single layer. Don’t overcrowd them otherwise they won’t crisp up while cooking.
Insert the basket back. Using the temperature button set 360°F. Set the timer for for 8-10 mins, depending on thickness of fish. (1 inch= 8 mins; 1.5 inch=10mins)

As an optional step, half-way through cooking after 4 minutes, you can baste the tikka pieces with oil, or spray lightly with cooking oil . This makes the exterior texture extra-crisp. Push the basket back in and cook for another 4 minutes.

Option 2: Oven Recipe

Turn on the oven broiler. Place the marinated fish, onions and peppers on an aluminum or parchment lined baking sheet.
Place the baking sheet on the top rack and cook for 7-8 minutes, or until the fish cooks through and turns opaque.

Serve hot with chutney’s or any dip of your choice. The chutney’s fresh and zesty flavors provide a delicious contrast to the earthy and spicy flavors in the fish, onions and peppers.

Tips for the Tastiest Tandoori Fish

Before marinating, always pat dry the fish. This absorbs the extra moisture which leads to a crisper texture.
When making this recipe with frozen fish, allow it to gradually defrost in the refrigerator overnight. This results in a better texture of fish after cooking.
Tikka recipes traditionally call for onions and peppers, but you can switch these for squash, zucchini, cherry tomatoes, mushrooms etc.
As an optional step, half-way through the cooking process, you can baste the tikka pieces with oil. This makes the exterior texture extra-crisp.
Sprinkle fish tikka with fresh lime juice and chaat masala (Indian spice blend) before serving, this extra step really elevates the tikka flavors.
Getting the cooking time right for fish is very important.

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Comprehensive list with food and their Glycemic Index

By Mehar Jamil / Health Tips

The glycemic index is a scale that ranks the number of carbohydrates in foods from zero to 100, indicating how quickly a food causes a person’s blood sugar to rise.

Foods high on the glycemic index (GI) can cause harmful blood sugar spikes in people with diabetes. Also High GI foods make it more challenging for a person to maintain a healthy weight. This is why some people with diabetes use GI to plan their meals.

Undoubtedly a nutritious, balanced diet includes a wide range of foods, so a person is not limited to consuming just low GI foods. However, knowing where a specific food rests on the GI can help a person make healthful choices.

Basically in this article, you will learn more about Glycemic index, and also not only about high but low GI foods.

What is Glycemic Index ?

The GI provides information about how the body digests carbohydrates using a scoring system of zero to 100. Pure sugar has a score of 100. Nutrition experts used to classify carbohydrates as either complex or simple. For example, table sugar is a simple carbohydrate, while beans and grains are complex carbohydrates.

Definition –

Glycemic Index (GI) is an important term often related to foods or diets prescribed for diabetics. GI is defined as the area under the blood glucose response curve for a specific food, expressed as a percentage of the area after taking the same amount of carbohydrates as glucose.

In simple words, it implies to what extent the blood glucose can rise after eating a particular carbohydrate diet, and these responses can differ from one carbohydrate source to the other. Foods with a low GI cause less of a spike in post meal blood glucose than those with a high GI. So much so that the response of blood glucose to the same carbohydrate food can vary if prepared in two different ways or given in two different forms.

For example, a pureed apple can cause a greater increase in GI or blood glucose rise as compared to when an apple is eaten raw as such.

The higher a food’s GI is, the more rapidly it elevates blood glucose. A high GI food can cause blood sugar spikes, followed by rapid declines in blood sugar. As blood sugar declines, a person may feel hungry. Eating only high GI foods can cause a person to overeat since they will quickly feel hungry again after eating.

Eating a diet with a low average GI may reduce a persons risk of developing diabetes and heart disease. In people who already have chronic conditions, a low GI diet may reduce the risk of complications and prevent blood glucose spikes.

Glycemic Index Score –

The GI scores are as follows:

low GI foods: 55 or less
medium GI foods: 56–69
high GI foods: 70 or above

Some studies suggest that average dietary GI score of 45 may offer the most significant health benefits. This does not mean that a person can only eat foods with a GI score of 45 or lower. Rather, a person should balance their intake of higher GI foods by eating foods with a lower GI.

It is important to note that the GI of a specific food is an estimate. Several factors can affect the GI of a given food:

Cooking tends to raise GI – The same type of pasta will have a lower GI if it is raw than it will if a person cooks it to the point of softness.
Processing typically raises GI – For example, fruit juice typically has a higher GI than whole fruit.
Riper foods usually have a higher GI – The GI of a banana, for example, will get higher as the banana ripens.
The foods a person eats together can affect GI – Fiber lowers the total GI of a meal.

Low GI food –

some examples of low GI foods include:

Non-starchy vegetables, like sweet potatoes and carrots
Barley
Whole grain pasta
Bulgar
Whole grains like whole wheat bread
Legumes
Lentils
Oat bran
Steel-cut oatmeal
Muesli
Brown rice

High GI food –

Foods with a higher GI include:

Heavily processed grains, such as white rice, white bread, and white pasta
Puffed rice
Instant oatmeal
Popcorn
Starchy vegetables, such as potatoes
Pumpkin
Corn flakes
Melons
Pineapple
Bran flakes

Glycemic Index of some common Indian Foods –

CEREALS

Bread – 70
Millets – 71
Rice (white) – 72
Wheat flour – 70

VEGETABLES

Beans – 79
Potato – 70
Sweet Potato – 48
Yam – 51
Beetroot – 64
sweet corn – 55
Carrots – 35
Pumpkin – 66

PULSES

Soyabeans – 43
Rajma – 29
Bengal gram – 47
Green gram – 48
Black gram – 48

SUGARS

Glucose – 100
Fructose – 20
Maltose – 105
Sucrose – 59
Honey – 87

MISCELLANEOUS

Peanuts – 13
Potato chips – 51
Tomato soup – 38
Hummus 30gm – 6
sponge cake – 46
Doughnut – 76
French fries – 75
Gatorade – 78
Croissant – 67
Special K cereal – 69

DAIRY

Milk – 33
Ice cream – 36
Curd 36

FRUITS

Apple – 39
Banana – 69
Orange – 40
Apricots – 32
Grapefruit – 25
Grapes – 43
Mangoes – 51
Pineapple – 51
Oranges – 48
Strawberries – 40
Kiwi – 58

Conclusion –

Furthermore the GI can help a person make healthful decisions about their overall diet and nutrition.

As a matter of fact People with diabetes, those trying to lose weight, and people at risk of heart disease can reap significant benefits from a low GI diet, after all the benefits extend to everyone — not just people with chronic illnesses.

Eating a low GI diet does not have to mean avoiding all high GI foods. Instead, a person’s goal should be to stay balanced over time, with a strong focus on fiber-rich foods with a low GI. A doctor or dietitian can help with planning a delicious and nourishing diet that features a wide variety of low GI foods.

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How to make Corn Flakes Chana Chaat

By Mehar Jamil / Healthy Recipes

Cornflakes chaat recipe with step by step instruction – Snacks and junks are two different things that many people mix up as the same thing. However, they indeed are not, and this fact will only be redefined with this super easy recipe of Cornflakes Chaat.

Add a little twist to your classic chaat recipe and prepare this Corn Flakes Chana Chaat recipe, which is super-tasty and can be enjoyed anytime. It is one such healthy recipe that will leave your taste buds impressed for a long time to come. Loaded with the goodness of green chickpeas, green chili, tomato and onion, this easy-to-make chaat recipe will be a refreshing snack to savour. To elevate the flavours of your meal, don’t forget to pair this scrumptious chaat with a pipping hot cup of tea or coffee and relish the wave of lip-smacking flavours. Feel free to add any other vegetable of your choice to make this snack recipe even more nutritious. Try it and enjoy with your loved ones.

Ingredients for cornflakes chana chaat recipe-

1tsp ghee
1 tsp finely chopped green chillies
1/3 cup finely chopped onions
3/4 cup finely chopped tomatoes
Red chilli powder as per taste
1/2 tsp cumin powder
1 tsp chaat masala
3/4 cup Boiled hara or kala chana
1 cup corn flakes
Salt as per taste
1 tablespoon lemon juice
Finely chopped corriander

Preparation time : 15 min

Serves : 4

METHOD –

Heat the ghee in a kadhai, add the green chillies and onions and saute on a medium flame for 2 to 3 minutes.
Add the tomatoes and saute on a medium flame for 3 to 4 minutes.
Add the chilli powder, cumin powder, chaat masala.
Mix well and cook on a medium flame for another 2 to 3 minutes.
Add the hara or kala chana , corn flakes and salt, mix well and cook on a medium flame for another 2-3 minutes, while stirring continously
Add the lemon juice and coriander, mix well and cook for few seconds.
Serve hot.

Try this super versatile recipe as evening snack or even as a side dish with any meal!!!

For more information click here

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Easy and Healthy Breakfast Toast with Walnut and Carrot Hummus

By Mehar Jamil / Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Hummus Toast is a quick and healthy breakfast recipe, snack recipe or appetiser recipe. The great thing about this recipe is that you can add your favourite toppings along with hummus on the toast. Some of the toppings which you can use are avocados, cucumbers, tomatoes, cheese, herbs, spinach, sesame seeds, salmon, chicken and eggs. Hummus is also healthy food that can aid weight loss because of its protein, fats and carbohydrate components. The ingredients used to prepare hummus are rich in vitamin A and E, iron, fibre and antioxidants. Do try this recipe and let us know how it turned out to be. Here in this recipe we will go through a different and more healthier version of Hummus.

Health benefits –

Avocado toast provides vitamins, minerals, and antioxidants . It’s also a good source of magnesium, potassium, and vitamin C. It contains a variety of phytonutrients, including tocopherols, carotenoids, phenolics, and phytosterols. These antioxidants are linked to heart health, eye health, and skin health
Also avocados are high in healthy fats and fiber, an average portion size of avocado toast delivers the right number of calories to leave you full, but not too full. Fiber is known to aid in digestion and can aid in weight loss.
Women who consumed avocado as part of their daily meal had a reduction in deeper visceral abdominal fat. An avocado a day could help redistribute belly fat in women toward a healthier profile, according to a new study from the University of Illinois Urbana-Champaign and collaborators

INGREDIENTS –

WALNUT AND CARROT HUMMUS:

500gm of carrot
400gm fresh chickpeas (can also use processed chickpeas)
50gm of toasted walnuts
3 garlic cloves
2 tablespoons tahini sauce
1 teaspoon of cumin powder
3 tablespoons of lemon juice
2 tablespoons of extra virgin olive oil

Easy Tips for the preparation –

Tip 1: Toast the 1 cup sesame seeds. If you plan to toast the seeds, we recommend doing so on the stovetop and not in the oven. Sesame seeds are tiny and so they burn very easily. Over medium-low heat then stir constantly with a spoon until the seeds darken ever so slightly in color and become fragrant. When the sesame seeds have cooled, Put them into the bowl of our food processor, shut the lid then process until a crumbly paste begins to form. Add 3 – 4 tsp of neutral flavored oil and process into a smooth cream. To reach a similar consistency as store-bought, we’ve found 3 to 4 tablespoons of oil should do it. After more processing, a few stops to scrape the bottom and sides of the bowl and a little more processing after that, the tahini is done. Extra smooth and ready to use in whatever recipe you like.

Tip 2: To make it more convenient you can blend Chickpeas, Carrot, Walnut and Sesame seeds and other ingredients altogether. So you don’t need to add Tahini in it.

Tip 3: You can use ready made Tahini Sauce available in market in making this carrot hummus.

BREAD TOAST

4 whole wheat bread slices
2 Avocados
Tomatoes slices
Sprouts (optional)
Toasted sesame
Extra virgin olive oil

You can also use Cucumbers, Onion, Peppers on topping of the Toast. One can use any Veggies of choice depending upon the availability. And trust me taste will remain the same.

PREPARATIONS –

Peel the carrots and cut into pieces about two centimeters thick. Put them into boil in a saucepan until cooked, around 15 minutes.
In a food processor, mix the carrot with the chickpeas, tahini sauce, cumin, lemon juice, garlic, toasted walnuts and extra virgin olive oil. If the hummus gets thick, you can add some lemon juice. Put it in bowls and reserve until the serving time.
Serve the whole wheat bread slices spreading the hummus and putting on the top 2 slices of avocado, tomatoes slices, alfa alfa sprouts (optional), toasted sesame and extra virgin olive oil.

Do try this recipe and let us know how it turned out to be!!! You can also try our EASY PEASY CUCUMBER SANDWICHES FOR TIFFIN BOX

For more information click here

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How to make Nutty Tofu Lettuce Wrap

By Mehar Jamil / Healthy Recipes, Weight Loss Recipes

Nutty tofu lettuce wrap is a super delicious and healthy, low carbohydrate options for all those people who are struggling with weight loss. I know a lot of people find tofu a bit hit or miss – when it’s nice and crispy it can be absolutely delicious, but if it’s cooked poorly, it can be really bad, with a slightly spongy, squidgy texture. If you’ve had trouble cooking tofu in the past, this is the recipe for you – nutty tofu lettuce wraps, served with a creamy peanut sauce. It’s impossible to get wrong.

When you cook tofu in big slabs, it can be so easy to cook it badly. But in these lettuce wraps, the tofu is crumbled up before being cooked, so the small pieces get nice and crispy. It’s then mixed with ground peanuts and cashews, red chilli and basil, to give it a beautiful flavour and texture.

Serve it up in a big green lettuce leaf with some fluffy rice and a drizzle of creamy peanut sauce, and you’ve got yourself a delicious, and pretty healthy, lunch.

I’ve been struggling to think of healthy meal ideas lately, so I was excited to remember that lettuce wraps were a thing. In some contexts, it seems a bit depressing to substitute a tortilla wrap for a lettuce leaf, but actually, with these Asian flavours, a proper wrap wouldn’t have felt right anyway. The big lettuce leaves work perfectly as big spoons for the tofu and nuts and make you feel like you’ve had something a bit different.

Why are lettuce wraps good for you ?

One of the most prominent benefits of using lettuce wraps instead of traditional tortillas or bread is that the produce has substantially fewer calories. Whereas a Burger bun contains more than 50 grams of carbohydrates and around 200 calories. If you’re looking to go low-carb, lettuce wraps are a worthy solution. Plus, the added hydrating crunch of the lettuce makes for a refreshing summer meal.

Ingredients –

For the tofu mixture:

1 tablespoon oil
200 g firm tofu (cam use paneer if tofu is not available), crumbled (1 cup when crumbled)
2 tablespoon cashew nuts and / or peanuts (I used half of each)
1 small red chilli, seeds removed
Small handful fresh basil
1 tablespoon lime juice
One tablespoon soy sauce

For the peanut sauce:

1 tablespoon sweet chilli sauce
1 tablespoon peanut butter
2-3 tablespoon water

To assemble:

8 large lettuce leaves
200 gm of veggies (use any veggies of your choice)

Method –

Heat the oil in a frying pan, and add the crumbled tofu. Cook over a medium heat for 5-10 minutes, until slightly dry and crispy.
While the tofu is cooking, add the nuts, deseeded chilli, and fresh basil to a mini food processor. Blitz to form a coarse crumb. Add this mixture to the pan with the tofu, along with a squeeze of lime juice and a dash of soy sauce. Continue to cook over a medium-low heat for another 5 minutes, until the mixture is cooked to your liking.
To make the peanut sauce, add the sweet chilli sauce and peanut butter to the mini food processor (no need to clean it properly after using it for the nuts), along with a dash of water. Blitz to combine, and adjust the consistency with more water if needed.
Serve the nutty tofu mixture with the veggies, in large lettuce leaves, drizzled with the peanut sauce.

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Healthy Corn Spinach Soup

By Mehar Jamil / Healthy Recipes, Soups, Weight Loss Recipes, Winter Recipes

Yummy and healthy soup

Corn spinach soup is so light and healthy for all age group people. I made this yummy soup in about 20 minutes. Sweet corn kernels and spinach are the main ingredients, with onions and mild spices rounding out the recipe. My family enjoys sipping this colorful and yummy chowder. It certainly warms them up on a cold winter evening!

Not only is this soup delicious, but it is also nutritious, too, as corn and spinach are known to have many nutrients.

Introduction for corn spinach soup –

Treasure house of vitamins and minerals, spinach must be included in the week’s menu. The usage can be varied: chopped spinach leaves cooked with potatoes is a semi-wet vegetable with rotis, a few spinach leaves thrown in with mixed vegetables and turned into a soup is lovely on a cold winter night, chopped and blanched spinach makes a different sort of raita, spinach puree can be used in cutlets or kababs, the list goes on.

Prep Time : 16-20 minutes

Cook time : 11-15 minutes

Ingredients for corn spinach soup –

Spinach blanched and chopped 1/2 cup
Corn kernels boiled 3/4 cup
Oil 2 teaspoons
Garlic finely chopped 1 tablespoon
Vegetable stock 3 cups
Salt to taste
White pepper powder to taste
Cornflour slurry 2-3 tablespoons

Method

Step 1

Heat oil in a non-stick pan. Add garlic and sauté well.

Step 2

Add corn kernels and mix well. Add stock, stir to mix and bring to a boil.

Step 3

Add salt, pepper powder and cornflour slurry, mix well and cook for 3-4 minutes. Add spinach, mix and let the mixture come to a boil.

Step 4

Serve piping hot. You can also squeeze few drops of lemon on it.

You can also try our other various soups like french onion soup , roasted cauliflower soup

Also learn how to make Broccoli soup at home!

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How to make Zucchini subzi

By Mehar Jamil / Healthy Recipes, Weight Loss Recipes

Introduction of Zucchini –

The zucchini ,courgette or baby marrow is a summer squash, a viningherbaceous plant whose fruit are harvested when their immature seeds and epicarp (rind) are still soft and edible. It provides many health benefits. Zucchini suits many diets, such as keto, paleo, vegan, or low-carb, and a person can prepare it in many different ways based on taste preferences. Zucchini is a summer squash that is a part of the Cucurbitaceae plant family, otherwise known as gourds.

While many people refer to it as a vegetable, zucchini is a fruit. Other names include courgette and baby marrow. They range in color from dark emerald green to a yellowish shade.

Health benefits of Zucchini –

Can help fight inflammation: Zucchini is rich in several different types of antioxidants which can help fight free radicals and ward off inflammation. Enjoy it with the skin on for full nutrition benefits, as much of the nutrients are in the skin itself.
Can support a healthy immune system: Just one medium zucchini provides over half your day’s worth of vitamin C, an important antioxidant and water-soluble vitamin that plays a major role in immune function. Vitamin C also plays a role in reducing risk of several chronic diseases.
May support blood sugar control: Naturally low in carbohydrates, zucchini can be a great lower-carb alternative to more starchy vegetables and refined carbohydrates at any meal. Zucchini noodles make a great swap for spaghetti and lasagna in many recipes, helping to keep blood sugar levels at bay and limit blood sugar spikes from excessive refined carbohydrates. You can even try half regular linguine and half zucchini noodles which can still significantly reduce the carbohydrate load of the meal but give you the best of both worlds. It can even be made into chips or fries in the air fryer, providing a delicious and satisfying low-carb alternative.
Can promote good digestion: Both the fiber and water content in zucchini can help keep you regular and support healthy digestion. It is also considered a low-FODMAP vegetable, which means it may be easier to digest especially for individuals with irritable bowel syndrome.
May assist with weight management: It is naturally low in calories but abundant in nutrients, making it a great addition to a healthy diet. Plus, it naturally has a high water content and also contains fiber, both of which can help keep you full.
May support a healthy heart. One medium zucchini is a good source of potassium, a mineral and electrolyte that helps with nerve and muscle function. Potassium plays a big role in helping your heartbeat stay regular, and a potassium-rich diet can help offset some of the harmful effects of sodium on blood pressure. It also contains magnesium, another important mineral that helps keep heart rhythm steady.

fresh zoodles with tomato sauce — IT CAN BE USED IN VARIOUS DISHES

Come on lets come over to our Zucchini subzi recipe. In this dish the spices are subtle, which make the final dish pronounced in flavor, but not overwhelmingly spicy. Lets start….

INGREDIENTS –

Zucchini medium sized 2 sliced (can also used unpeeled zucchini)
2 small finely chopped tomatoes
1 big onion finely sliced
Oil 1 tbsp
Salt as per taste
Ginger Garlic paste
1 green chilli
1/2 tsp black pepper powder
1/4 tsp turmeric powder
Red chilli powder as per taste
1/2 tsp cumin
a pinch of garam masala

METHOD

The method can be simplified into 4 Steps:

Step 1: Add cumin seeds in oil once its get hot.
Step 2: Now Sauté the onions until golden in this oil. Don’t brown them too much because once you add the garlic and ginger, the onions will deepen even more in color.
Step 3: Add the tomatoes, salt, and spices. Once the tomatoes soften, add the zucchini along with a bit of water.
Step 4: Cover and allow to cook for 7-10 minutes. Once the zucchini is soft and the water has dried up, use a wooden spoon to break the zucchini into pieces.
Step 5: Lower the heat, cover, and allow the zucchini to cook for another 15-20 minutes. Uncover and sauté out any excess moisture, using your spoon to break up any remaining bits.

How to know when it’s done:

The final dish shouldn’t have water content from the zucchini floating around. When in doubt, sauté a little extra. Once the oil separates from the curry and the zucchini is very well cooked, you’re done!

A note: I’ve had several people share pictures of their finished product with a bit more ‘curry’ and not fully reduced down. If that’s how you prefer it, that’s okay too. Make it your own!

How to serve –

This dish pairs perfectly with just about anything, but roti, naan, paratha, or any other bread go exceptionally well with it. Rice is another reader-favorite pairing.

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Walnut, Dates and Yogurt Toast

By Mehar Jamil / Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

This delicious toast made up of Walnut, dates & yogurt for breakfast is a simple and healthy option for all the working and busy crowd , this is a packing of walloping with loads of nutrients. The high protein levels in the yogurt and nuts will keep you feeling full for many hours. This delicious Walnut, dates & yoghurt toast is a Combination of a complex carbohydrate with fat and protein is well-balanced and will keep your blood-sugar in check and feeling satisfied into the morning. This delicious Walnut, dates & yoghurt delicacy is the perfect start of the day.

Health benefits of this delicious toast ingredients are as follows –

Health benefits of yoghurt –

1. Improves Digestion: Consuming yoghurt every day, keeps our bowel movements regular and improves our body’s flora. It kills the harmful bacteria in the gut and makes our digestive system healthier. Yoghurt is also found to be effective in lactose intolerance, constipation, inflammatory bowel disease and infections caused by Helicobacter pylori bacteria.

2. Natural Immunity Booster: Regular consumption of yoghurt enhances our immune system and protects our body from a variety of infections. Yoghurt effectively fights against gastrointestinal infections, respiratory issues like common cold, flu and even cancer. Magnesium, selenium and zinc in yoghurt also improve immunity.

3. Reduces risk of Cancer: Yoghurt has anti-carcinogenic properties and is known to protect our body from colon, bladder and breast cancer.

4. Regulates Blood Sugar Levels: Regular consumption of homemade, unsweetened yoghurt helps to regulate blood sugar levels and is very good for people with type 2 diabetes mellitus.

5. Good for Bones: Yoghurt is a rich source of calcium, thus making it ideal for improving bone health. Regular consumption of yoghurt, preserves bone mass and strength, thus reducing the risk of fractures and osteoporosis.

6. Reduces High Blood Pressure and Risk of Heart Diseases: Consuming yoghurt on a regular basis has shown to reduce blood pressure which is a major risk factor for diseases of the heart. Thus, yoghurt results in reducing the risk of heart diseases.

7. Reduces Appetite and Weight: The high protein content of yoghurt makes us feel full, reduces our appetite and thus decreases our calorie consumption. This, in turn, promotes weight loss.

Health benefits of Walnuts-

Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.
Excellent source of omega 3 fats.
The polyphenols in walnuts can help fight oxidative stress and inflammation.
Eating walnuts not only nourishes us but also the beneficial bacteria that live in our gut. This promotes the health of our gut and may help reduce disease risk.
Good for diabetics as they help in managing blood glucose levels.
Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.
They also help control blood pressure, prevents signs of ageing and promotes weight loss.

Health benefits of Dates –

Lowers cholesterol.
Packed with antioxidants like carotenoids, phenolic acid and flavonoids.
Dates are rich in copper, selenium, and magnesium which are very important nutrients to keep our bone health and prevent bony related disorders. It is also rich in vitamin K which helps to regulate coagulation of blood and helps metabolize our bones.
Each date contains choline, vitamin B that is very beneficial for the learning and memory process.
Dates are an excellent source of vitamin C and D which helps to maintain your skin elasticity and keeps your skin smooth.
Dates have antioxidant properties that help to prevent the formation of atherosclerosis and prevent cardiac diseases.

Lets start making our super easy recipe !!

Ingredients for this delicious toast –

4tbsp greek yoghurt/ Thick hung curd
3 Dates, roughly chopped
8 Walnuts halves, roughly chopped (you can also use any nuts of your choice depending on availability)
Half a clove of garlic, minced
1 tsp honey
A pinch Cinnamon powder
2 large slices of bread, toasted

Preparations –

Stir the yoghurt to loosen and place in a mixing bowl. Add the dates, Walnuts, minced garlic and walnuts and stir to combine.
Season to taste with cinnamon powder.
Top the toasted bread with the date mixture, then sprinkle with more nuts to serve.
You can also add Basil leaves for garnishing (optional)

For more such recipes you can click here 31 Easy and healthy Oats Recipes which you can enjoy at any time of the day

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Walnut, Berry and Beetroot Smoothie bowl

By Mehar Jamil / Breakfast Recipes, Healthy Recipes, Smoothies, Weight Loss Recipes

SMOOTHIE BOWL

Smoothie bowl is basically a smoothie that is much thicker in consistency and eaten from a bowl (Hence the name “Smoothie Bowl”). They are usually loaded with toppings of your choice which includes something as soft as a banana to anything that is as crispy as granola, nuts or seeds. Smoothie bowls are simple, easy and quick to prepare, can be made colourful and flavourful as well as a healthier choice of breakfast to start your day with.

To make smoothie bowl vegetables and fresh/frozen fruits are used. And also other healthier choices of toppings such as fruits, nuts, seeds, coconut shavings, granola and more which are rich in micro and macro- nutrients. Smoothie bowls are in pureed form which makes it easy to eat and easy to digest.

Fantastic option for Breakfast –

Smoothie bowls are not just colourful and attractive to see but also tastes fantastic with a pop of flavours and goodness of crunchy toppings used with every bite you take. Always use a trick at home that simply add the disliked fruits and vegetables while making your smoothies! These can be than easily consumed by adults including pregnant and lactating women, and children as they are healthy and consist of natural sources of ingredients which is safe for all individuals. They are a great way to kick start your day. Adding a vitamin C rich fruit such as berries or lemon juice will also help boost your immunity. Also incorporate superfoods such as turmeric, cinnamon, walnuts, etc in small amounts as they are power packed with nutrients which prevents various health conditions.

There is a wide variety of toppings to choose from and can be used as per your preference for the smoothie bowls such as fruit slices (apple/banana/mango, etc), coconut shavings, grated chocolate, mixed berries/ pistachios/ almonds/ walnuts/ chia seeds/ flax seeds/ pumpkin seeds/ watermelon seeds/ granola/ roasted oats, dates/ honey and more. To make your favourite smoothie bowl in just 2 steps and takes less than 5 minutes to prepare i.e., blend all ingredients in a mixer and transfer it to a bowl and top it up with toppings of your choice.

Benefits –

Prevents constipation, muscle building, reduces the risk of heart conditions and promotes a healthy heart, prevents cancer, improves memory.
Also prevents the risk of infections.
Rich in fibre, potassium, zinc, protein and iron, antioxidants, vitamin C, fibre, iron, calcium and probiotics.
Prevents against infections/ illnesses, boosts the immune system, promotes regular bowel movement and promotes healthy gut.
Regular bowel movement, prevents anaemia, regulated blood pressure, muscle building and maintains a healthy heart.
Regulates blood pressure and controls diabetes.

Walnut, Beetroot, Berry smoothie bowl –

I tried this berry beet smoothie bowl on a hectic Monday yesterday. And trust me I can feel that relaxing goodness and zestful energy of this smoothie bowl. If you feel inclined to try the smoothie bowl, give this combination a try! Filled with berries, beets, mint, chia seeds and of course walnuts, it’s delicious!! And you will not notice the beet (just putting that out for you beet-haters).

Ingredients –

150 gm beetroot
175 gm frozen/fresh mixed berries (preferably fresh)
2 tbsp oats
1 tbsp chia seeds
400 ml milk
A handful of blueberries
2 handful of walnuts
A couple of spring of mints

Preparations –

Place the beetroot , frozen/fresh berries and oats into a blender.
Pour over the milk and whizz until the smooth.
Pour the smoothies in two bowls and arrange the Chia seeds, walnut, Berries and mint leaves on top in an attractive pattern to serve.

SERVING SIZE – 2

Your super easy and healthy smoothie is ready to rock…..

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