Chicken biryani is a dish that is loved by all. It is not only cherished by children, but also by adults. The flavor, the aroma, the texture, everything about this dish is special and amazing. I think that you can never go wrong with chicken biryani. It’s healthy, full of proteins and above all, it tastes so good.
Chicken biryani is like a comfort food. If you dine out, chicken biryani is a must, isn’t it? But do you know, that it is really easy to cook chicken biryani at home as well? And a bonus, you can also add your favorite ingredients as per your choice and your taste.
It might take some time to cook, but the result is worth the wait and preparation. And, the aroma of biryani is too good to miss. So next time, try this super easy recipe of chicken biryani at home when you crave for it!
Let’s get started with the super-delicious recipe of chicken biryani.
Firstly, marinate the chicken. To marinate the chicken, in a bowl, take chicken (500g). Make few slits.
Then to this add hung curd, garam masala (you can also use biryani masala), ginger garlic paste, salt, chili powder, and turmeric. If you like you can also add 1 tablespoon of lemon juice to this mixture.
Mix all the ingredients well and marinate the chicken. Make sure to cover all the sides of the chicken. Cover the bowl with a lid and keep it aside for 1 hour.
Meanwhile, rinse and drain 1 cup of basmati rice. Rinse it properly with water for about 2-3 times. Then, add fresh water to the rice and set it aside for about 30 minutes. After 30 minutes, drain the rice and keep aside.
How to cook chicken biryani:
Now, to cook the chicken, take a heavy-bottom pot or pressure cooker. Place it on stove and heat oil or ghee. To the ghee, add all the whole spices.
Then, to this add finely chopped onions. Cook them on medium flame, until golden brown.
Furthermore, add the marinated chicken to the cooker and sauté it for about 5 minutes.
When the chicken turns pale, turn the flame to low. Cover the cooker with a lid and cook the chicken until it is soft and completely cooked.
Check if the chicken is completely cooked with the help of a knife. Now, remove the lid from the cooker, and evaporate excess moisture.
Once the moisture is evaporated, add curd, garam masala, mint leaves, coriander leaves and salt. You can adjust the spices according to your taste. Mix well
Now, add the drained rice to the cooker and spread above the chicken. Further, add water to the cooker from the sides. (use about 3 cups of water).
To this, add fried onions and saffron. Do not mix everything. Let is cook slowly. Cover the lid of the cooker and cook it till 1 whistle. Check if the rice is cooked completely. If done, let it rest for about 15 minutes.
(If you’re cooking in a pot, let the biryani cook until the rice is cooked)
And your chicken biryani is ready! Serve it either with mint-coriander chutney or any other chutney that you like.
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Do you ever think that chocolate is the answer to all of you questions? A solution to all of your problems? And a thing that just gives loads of happiness? How about a low carb chocolate yet no regrets?
Well, chocolate does feels like a comfort food. There will be many who’ll agree with me when I say that sometimes, all you need is chocolate. And many of you will also say that chocolate is like my dopamine. Well, don’t we all like chocolates? Be it dark or white or milk chocolate, we tend to have it all.
There are benefits of chocolates as well, as you might have heard that dark chocolate is good for your heart health and reduces risk of heart disease. But, when you go out and purchase a pack of chocolate, do you ever look at it’s food label? Well, there is tons of added sugars and saturated fatty acids in them. Which gives you a load of extra calories that you really don’t want.
But how not to eat chocolate? No one wants to do that. So, to satiate your cravings for chocolate, we are bringing to you an easy low carb chocolate recipe!
It’ll take you just 5 minutes to prepare it. Yes, you read it right. Just 5 minutes. What makes this recipe special is that it not only is tasty, but also is dense. So, by only eating a small piece of it, you’ll feel satisfied.
There are 2 ways to make this low carb chocolate at home. You can either use a microwave or can make it on the gas stove.
To make it in the microwave:
Firstly, In a bowl, add cocoa powder and stevia or erythritol. To this add cream cheese. Mix the ingredients and place the bowl in the microwave. Then, microwave it for 1 minute.
Lastly, mix all the ingredients well, and if you have a silicone mould, pour the mixture in it and refrigerate for few minutes. Your low-carb chocolate in less than 5 minutes is ready!
To make it on a stove:
In a pan, add all the ingredients and mix well till liquid. Pour the mixture into a mould and refrigerate for few minutes.
Enjoy your low-carb chocolate at home! You can adjust the quantity of ingredients according to your servings.
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Nachos are one of our favorite snacking options. When you don’t find something, opt for nachos. Because, not only they are really yummy, but also, they are nutritious. Here, I am talking about how to make nachos at home. Yes, you read it right, nachos can be easily made at home.
Have you ever wondered of combining different vegetables, a bit of cheese with nachos and then having them? Well, let me tell you, nacho-chaat tastes amazing! You can add different colors of vegetables to it and it looks so great.
You can either make a vegetable nacho chaat, where you simply add vegetables to the nachos, a bit of pepper and chaat masala along with few drops of fresh lemon juice. And toss everything up to make a chat-pata mix! Or you can make baked cheesy nachos. For this, all you need is your favorite vegetables, nachos and cheese. You put all of it in a baking tray, and bake it for around 5-10 minutes. And your super-delicious baked cheesy nachos are ready to serve!
Many of us like to munch on to nachos just with classic chutneys and masala or dips. So, you can also have these yummy homemade nachos with tomato chutney or green chutney. And a pro-tip: you can also add garlic to your chutneys to make it ultra-yummy!
You can either fry the nachos, or can bake them at home. In this recipe, I’ll be sharing with you to how to make baked nachos at home.
Firstly, in a pan, boil water (to knead the dough). Make sure the water is hot while kneading the dough.
Then, in a bowl, add makai flour, wheat flour, salt and black pepper. To this add black pepper and mix all the dry ingredients using a spatula or spoon.
Further, add the hot water while mixing the ingredients. (Note: Be careful while adding and mixing the water and ingredients as the water will be hot).
To this mixture, add oil and make a smooth dough. If the dough seems dry, add water accordingly.
Meanwhile, keep the oven at preheat at 180˚C. Place a parchment paper on the baking tray.
Then, divide the dough into portions and roll the dough by placing it between 2 parchment sheets. Furthermore, roll the dough into thin layers.
Now, with the help of a knife, cut the layers into triangles and prick them with a fork. (make sure to prick the nachos, so that they don’t puff while baking).
Lastly, bake the nachos in preheated oven at 180˚C for 20 minutes. Depending on the size of your oven, check the nachos, and bake them till they are crisp.
And finally, your crispy baked nachos are ready! You can serve them with your favorite dip or can make a chaat!
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Lockdown weight is something that the majority of us have experienced during this pandemic. The lockdown period has been really difficult for everyone. Not only for adults but also for school-going and college-going students. Who would have thought that one day, our country would come under a complete state of lockdown? And we will not be able to go out, or meet anyone, or even perform our usual activities.
With everyone being at home, all under the same roof, we surely got a lot of family time. Moreover, many of us learned new hobbies and many of us also practiced our long-lost hobbies. Everyone got used to the comfortable lifestyle. With school classes going online, even examinations were online, to offices opting for work-from-home. We all got a lot of comfort with the lockdown lifestyle.
With the gyms getting closed, and open spaces getting locked, we all stayed at home and still many offices and schools are not back on-site. Staying at home impacted our eating habits and our physical activity pattern. You might have put up some extra kilos during the lockdown. Many would have gained weight, and many would have also shed weight during this lockdown period.
No, that you have gained those extra kilos, you must be having thought about how to reduce that weight.
Listen to Dr Sneha Chopra’s Podcast:
Let’s discuss some ways that will help you reduce lockdown weight.
1 Set up a routine to reduse lockdown weight
Yes, you read it right. It is very important to set and follow a routine. Our body is set to work in a certain manner. When we disturb that momentum, the body tries to adjust according to that. Now, it might reduce your metabolism, or increase your metabolism, depending upon the activity and the routine you set for it.
So, it is better to set a routine and follow that up. Try to sleep at a time, and wake up at the time. So that your body clock can work properly. Make sure to have your meals on time. Furthermore, try to take out some time for physical activity. When you set such kind of regime, your body will adapt to it.
2 Reduce extra calories
Being at home, we all tried new recipes. Be it the Algona coffee challenge, or making momos, or our favorite gol-gappas and other snacks at home. We all were eating and making our favorite dishes at home. Many of you might be new-found chefs buy now!
Well, let’s use that chef talent and curate our meals in such an order that they are not very high in calories. A wholesome, nutrient-dense yet low on calorie meal is perfect. Reducing calories along with performing physical activity will surely show you the results that you are looking for.
Include more fruits and salads in your diet. Instead of soft drinks and drinks that are high in sugars, try to have healthy options. For instance, you can opt for buttermilk, or lemonade, or mint mojitos, and coconut water.
Substitute your fried and oily snacks with healthier options. You can have murmurs chaat, or makhana bhel, sprouts or can try different soups.
Try to eat less processed foods, especially foods high in salt, sugar, and fat. Always look up to the food labels of the foodstuffs before purchasing. Make a healthy choice!
Get some amazing healthy weight loss recipes here!
3 Practice mindful eating to reduse lockdown weight
It is very important to practice mindful eating. Eat only the amount of food, that you are hungry for. Do not try to put extra food on your plate.
We generally try to exceed our hunger. If our favorite dish is prepared, we usually end up eating more. Well, you need to monitor that. Eat-in moderation, and along with that enjoy your food too. Always remember, that moderation is the key.
For instance, let’s say that you are in a buffet. And there are a lot of options from which you can choose. Or you’re at a party where you see a variety of food options. Try not to get overwhelmed with all those food options. Eat only that much amount in which you will feel satiated. You don’t need to fill up your plate with extra Kcals. Here, you need to practice mindful eating. If you do that, you will surely be able to enjoy your food without feeling guilty about it.
Controlling the portion size is one of the best ways to follow mindful eating. When your stomach says that it’s full, listen to it and do not binge on extra food. That is the signal you should look for, and keep your plate down!
4 Increase physical activity
We all are a little too comfortable with the lockdown lifestyle that, now when we think of performing physical activity, we feel like giving up. Well, do not fall for giving up an option. You’ve got this.
Let’s discuss a few ways in which you can incorporate physical activity into your sedentary lifestyle.
Use stairs in place of lift whenever possible.
Try to place your belongings far from your reach. So, every time you need something, you get up and walk to the grab your things.
When working or studying, follow this simple rule. Work for 55 minutes, and walk or stretch for 5 minutes. Follow the same every hour. If you follow this, and let’s say you work for 6 hours, you will be unknowingly performing physical activity for 30 minutes in a day. You can dance on your favorite song, or can brisk walk for 5 minutes. Furthermore, you can jog for 5 minutes, or do some stretching exercise.
This will not only make you active but also will help you feel refreshed. So next time, instead of sitting and working straight for 6-7 hours, try to take out those 5 minutes from each hour for your workout!
When on a call, try to walk and talk.
Practice aerobic exercises, such as walking, running, jogging, jumping. You can also practice exercises such as planks, squats, lunges, jumping jacks, etc. Try to put your muscles on work!
5 Stay hydrated
Always try to replenish your fluid reservoir. This will not only make your feel refreshed, but also will keep your electrolytes in check. Drink plenty of water according to your body’s requirements.
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Healthy nuts and oilseeds are not only a perfect munch option, but also brimming with goodness of nutrients. They are filled with anti-oxidants and anti-inflammatory properties. Let’s try to get a better understanding of nuts and oilseeds commonly available in India.
Understanding Nuts and Oilseeds:
What are Nuts and Oilseeds?
Nuts are rich sources of unsaturated fatty acids, protein, fiber, minerals (eg, magnesium, potassium, and zinc). They are also rich in vitamin E, folate. Also, rich in other bioactive compounds. For instance, phenolics and phytosterols. And so are oil seeds.
There are a variety of nuts and oilseeds available in India. Moreover, you will be surprised to know that different regions of India, have different names for these nuts and seeds.
Healthy Nuts & Oil seeds and Fats:
What is the relationship between healthy nuts & oilseeds and fats?
When we think about nuts and oilseeds, the first thing that comes to our mind is fats. It is true that they are rich in fats. But whenever you consume fats, not only the quality but also the number of fats are the factors that matter the most. In the case of nuts and oilseeds, though they are rich sources of fats. But the fats they are rich in are healthy fats. For instance, unsaturated fatty acids, which are monounsaturated fatty acids and poly-unsaturated fatty acids.
Any food item, rich in saturated fatty acids and trans fats is not healthy for your consumption. Furthermore, if the fat break-up shows a significant amount of unsaturated fatty acids, you can think to choose that food item.
Coming back to nuts and oilseeds, they are not only rich in unsaturated fatty acids, but also rich in protein, fiber, and anti-oxidants. Anti-oxidants are compounds that help to neutralize free radicals in our bodies.
There are many types of research that support the fact, that nut consumption has beneficial effects. Such as on heart health, on improving lipid profiles. And reducing the risk of weight gain and having anti-inflammatory and antioxidant properties. So, nuts are healthy and should be consumed daily.
What is the nutrient content of Nuts?
Healthy Nuts & oilseeds and the nutrients present in them:
Nuts are not only energy but also nutrient-dense foods. They are one of the natural plant foods richest in fat after vegetable oils. However, the fatty acid composition of nuts is beneficial.
Because the saturated fatty acid (SFA) content is low (4–16%). And nearly half of the total fat content is made up of unsaturated fat. That is, monounsaturated fatty acids MUFA (oleic acid) and polyunsaturated fatty acids (PUFA) in most nuts.
Nuts and bioactive compounds:
Nuts are also rich sources of other bioactive macronutrients. That has the potential to beneficially affect metabolic and cardiovascular outcomes. They are an excellent source of protein (approximately 25% of energy).
And often have a high content of L-arginine. Nuts also are a good source of dietary fiber, which ranges from 4 to 11 g per 100 g. And in standard servings provide 5–10% of daily fiber requirements.
What should be the serving size of nuts?
Eating in moderation is always the key. And therefore, you should not eat excessive amounts of nuts, thinking that they are super healthy. Having nuts in regulation, with 1-2 servings of mixed nuts per day is considered to be beneficial. 1 serving of nuts according to Indian recommendation refers to 8-12g of nuts. And therefore, if you tend to take 2 servings of nuts, you should go for 16-24g of nuts. It’s usually best to take mixed nuts, or you can also take nuts according to your preferences.
Moisture(g)
Protein(g)
Total Fat(g)
Dietary Fibre Total(g)
Insoluble(g)
Soluble(g)
Carbohydrate(g)
Energy (kcal)
Food Name
WATER
PROTCNT
FATCE
FIBTG
FIBINS
FIBSOL
CHOAVLDF
ENERGY
Almond
4.37+0.31
18.41+0.04
58.49+0.04
13.060.31
10.55+0.22
2.52+0.34
3.04+0.24
2549+4
Arecanut, dried, brown
6.63+0.15
5.78+0.45
4.35+0.03
11.44+0.64
10.14+0.44
1.30+0.32
70.42+0.81
1467+12
Arecanut, dried, red
6.300.32
6.46+0.51
4.46+0.03
11.11+0.34
10.090.25
1.030.27
70.27+0.96
1477+9
Arecanut, fresh
37.70
2.73
5.51
7.63
6.59
1.03
45.00
1024
Cashew nut
4.44+0.22
18.78+0.58
45.200.07
3.86+0.47
2.23+0.35
1.630.24
25.46+0.70
2438+11
Coconut, Kernal, dry
3.97+0.73
7.27+0.02
63.26±0.30
15.88±0.79
14.55+0.23
1.330.99
8.01+1.02
2611+9
Coconut, kernel, fresh
36.14+0.36
3.84+0.04
41.38+0.42
10.42+0.28
9.43+0.24
0.99±0.07
6.300.43
1711+13
Garden cress, seeds
4.600.21
23.360.32
23.74+0.09
8.27+0.04
6.330.06
1.95+0.10
33.66+0.50
18633
Gingelly seeds, black
4.51+0.44
19.17+0.64
43.10+0.03
17.16+0.19
13.57+0.13
3.59+0.13
10.29+0.74
2124+8
Gingelly seeds, brown
3.620.32
21.61+0.71
43.220.08
17.21+0.18
13.580.18
3.630.11
9.761.01
2161+8
Gingelly seeds, white
3.300.28
21.70+0.44
43.05+0.04
16.99+0.30
13.49+0.19
3.51+0.15
10.83+0.50
2174+9
Groundnut
6.97+0.69
23.65+0.85
39.630.29
10.380.18
8.580.15
1.79+0.22
17.27+0.33
2176+9
Mustard seeds
5.67+0.48
19.51+0.23
40.19+0.21
14.100.66
10.63+0.57
3.47+0.20
16.80+0.71
2132+16
Linseeds
5.48+0.28
18.55+0.15
35.67+0.70
26.17+0.39
21.830.60
4.330.84
10.99+0.86
1857+16
Niger seeds, black
4.65+0.59
18.92+1.61
38.61+0.41
10.93±0.05
10.500.03
0.43+0.04
22.982.64
2144+11
Niger seeds, gray
5.660.29
18.34+2.11
39.530.26
10.960.14
10.54+0.12
0.41+0.03
20.591.85
2128+6
Pine seed
5.32+0.15
12.55+0.25
48.79+0.10
3.79+0.03
2.23+0.03
1.57+0.03
26.77+0.35
2486+3
Pistachio nuts
4.680.22
23.35+0.35
42.49+0.34
10.64+0.16
8.230.15
2.41+0.11
15.820.52
2257+10
Safflower seeds
5.24+0.16
17.66+0.54
30.87+0.98
13.49+0.45
10.24+0.27
3.25+0.22
30.18±1.20
1981+20
Sunflower seeds
3.530.29
23.53+0.56
51.85+0.07
10.800.13
8.51+0.17
2.29+0.07
6.85+0.99
2453±8
Walnut
3.56+0.22
14.92+0.62
64.27+0.05
5.39+0.19
4.74+0.17
0.65+0.03
10.14+0.69
2809+3
Table 1: Energy and Macronutrients of nuts and oilseeds per 100 g (Source: IFCT 2017)
Aluminum
Arsenic
Cadmium
Calcium
Chromium
Cobalt
Copper
Iron
Lead
Lithium
mg
pg
mg
mg
mg
mg
mg
mg
mg
mg
Food Name
AL
AS
CD
CA
CR
CO
CU
FE
PB
LI
Almond
0.88+0.32
228+10.2
0.006:0.003
0.007+0.002
1.08+0.06
4.59+0.61
0.002+0.002
0.001+0.001
Arecanut, dried, brown
1.68+0.97
61+13.25
0.045+0.020
0.003:0.003
1.27+0.29
2.74:0.71
0.008:0.006
0.004+0.003
Arecanut, dried, red
1.05+0.33
0.001+0.000
51:11.33
0.029+0.016
0.002+0.001
1.57+0.59
3.26+0.90
0.005+0.003
0.002+0.000
Arecanut, fresh
34.03
0.71
1.04
Cashew nut
0.18:0.11
34:2.98
0.002+0.001
0.004:00.001
2.23+0.13
5.95+0.44
0.005+0.004
Coconut, Kernal, dry
0.41+0.05
0.001+0.000
32+4.51
0.013+0.012
0.006:0.003
0.90+0.11
3.13:0.47
0.006+0.003
0.004+0.003
Coconut kernel, fresh
0.03:0.01
0.001+0.000
8:1.42
0.003+0.002
0.004:00.002
0.36+0.19
1.30+0.51
0.002+0.000
Garden cress, seeds
11.01+10.33
0.008+0.003
318:54.8
0.019:0.010
0.51+0.09
17.20+5.49
0.042+0.029
Gingelly seeds, black
2.08+0.32
0.004+0.002
1664+329
0.029+0.014
0.035:0.013
1.76:0.24
13.90+1.60
0.034+0.017
0.035e0.019
Gingelly seeds, brown
2.50+0.69
0.001+0.001
1174+189
0.020+0.009
0.022+0.011
1.68+0.18
14.95+1.69
0.010+0.011
0.004+0.003
Gingelly seeds, white
1.29+0.43
1283+149
0.015+0.006
0.023.00.026
1.50+0.12
15.04+2.09
0.024+0.017
0.005+0.003
Groundnut
3.16:0.39
0.002+0.001
54+7.37
0.007+0.002
0.009:0.003
0.92+0.08
3.44+0.36
0.003+0.002
0.002+0.002
Mustard seeds
7.78+1.60
5.84+1.58
0.004+0.002
402+54.0
0.027+0.018
0.019:0.010
0.69+0.15
13.49+2.95
0.008+0.004
0.016+0.016
Linseeds
8.25:3.18
0.009+0.002
257+14.0
0.001+0.000
0.033.00.014
1.34+0.09
5.44+0.69
0.004+0.002
Niger seeds, black
11.94+3.46
3.35+0.16
0.001+0.001
572+37.1
0.029+0.019
0.011+0.004
1.20+0.04
8.19:0.22
0.004+0.003
0.037+0.035
Niger seeds, gray
13.84+2.87
3.02+0.38
0.004+0.006
375+58.1
0.046+0.022
0.017:00.005
1.37+0.15
19.61:5.77
0.008+0.008
0.024+0.020
Pine seed
7.00+1.48
0.004+0.001
17:1.27
0.002+0.001
0.001:0.001
1.17+0.07
4.50+1.03
0.004+0.002
Pistachio nuts
3.09+0.56
0.001+0.000
135+22.4
0.003.0.004
0.001:00.000
0.89+0.05
4.50+0.63
0.014+0.007
Safflower seeds
1.19:0.21
0.005+0.002
211+14.5
0.003.0.002
0.003:0.001
0.56:0.13
4.06:0.42
0.032+0.044
Sunflower seeds
1.33+0.51
0.005+0.000
176+27.0
0.009+0.002
0.021+0.001
278+0.99
5.85+1.09
0.009+0.003
0.006+0.000
Walnut
0.37+0.15
0.46:0.52
105+5.9
0.006+0.007
0.009:0.003
1.52+0.33
3.21+0.17
0.015+0.012
Table 2: Micronutrient content of nuts and oilseeds per 100g (Source: IFCT 2017)
Magnesium
Manganese
Mercury
Molebdeum
Nickel
Phosphorus
Potassium
Selenium
Sodium
Zinc
mg
mg
pg
mg
mg
mg
mg
pg
mg
mg
Food Name
MG
MN
HG
MO
NI
P
K
SE
NA
ZN
Almond
318:49.5
2.54+0.20
0.033.0.012
0.130+0.027
446+23.2
699+43.4
3.61:1.30
1.50+0.51
3.50+0.10
Arecanut, dried, brown
76.39+17.49
2.14+0.75
0.005+0.003
0.111:0.057
105+8.3
524+43.4
15.21:4.09
12.06:1.47
0.89+0.11
Arecanut, dried, red
91.01+14.45
2.32+0.84
0.022+0.036
0.104+0.019
127+3.4
25.80
12.52+1.56
17.13:2.81
1.02+0.20
Arecanut, fresh
47.60
1.36
90.48
329.00
5.53
0.56
Cashew nut
307+46.6
1.78:0.08
0.025e0.011
0.607+0.145
500+35.3
635+35.2
13.08:1.07
9.00+0.19
5.34+0.27
Coconut, kernal, dry
97.21+14.66
1.61:0.40
2.10:0.65
0.025+0.013
0.282+0.098
203+6.0
739262.00
25.25:2.78
16.68:0.38
1.41+0.11
Coconut, kernel, fresh
35:11.30
0.74:0.15
0.012+0.008
0.050+0.025
67.73+15.15
246:81.2
8.12+2.48
0.58:0.16
Garden cress, seeds
307+11.9
2.87+0.35
0.033+0.007
0.128.0.045
539+50.7
952+41.7
54.41:4.38
21.84:3.57
4.83+0.97
Gingelly seeds, black
390+53.1
2.53:0.32
0.075+0.021
0.262+0.100
568+96.4
480+8.7
15.70+1.67
15.91:0.56
8.59+0.69
Gingelly seeds, brown
328+13.3
1.76:0.19
0.114+0.029
0.113+0.030
613+86.8
491+7.5
52.64:8.89
11.94:0.17
7.84+0.93
Gingelly seeds, white
372+39.9
1.74:0.15
0.126+0.036
0.116+0.039
754+42.6
460+38.9
26.74+2.78
15.43:0.70
7.7720.67
Ground nut
197+15.5
1.62+0.07
1.37+0.00
0.108+0.024
0.174+0.065
391+13.0
679+48.9
3.41+0.74
12.21:0.47
3.18:0.14
Mustard seeds
266+47.3
4.23+1.18
0.028+0.010
0.076+0.036
715:82.1
28.99
71.47:15.33
3.97+1.01
4.03:0.26
Linseeds
349+19.8
2.14+0.23
0.022+0.009
0.171+0.052
445:20.1
655+45.6
46.87+9.22
32.93:6.45
4.86+0.25
Niger seeds, black
346+41.0
3.08:0.19
0.030+0.018
0.25720.036
461+9.5
716:70.6
39.31:5.41
10.70:1.79
4.98+0.77
Niger seeds, gray
379:69.3
4.44+0.14
0.048:0.026
0.293+0.104
474+93.5
874+11.4
153.64+5.52
8.08+0.18
3.62+0.82
Pine seed
268+18.7
7.92+0.55
0.033.0.021
0.191+0.045
618:39.7
686+69.0
10.56+4.93
1.31:0.04
4.18:0.04
Pistachio nuts
149+3.0
0.87+0.06
0.65+0.33
0.022+0.003
0.087+0.009
537+9.2
1053+11.7
10.46:2.65
6.93+1.84
2.42+0.14
Safflower seeds
321+49.5
0.56:0.81
0.36+0.10
0.020+0.010
0.053+0.016
644+56.5
550+64.3
6.33+1.14
3.05:0.91
3.90:0.76
Sunflower seeds
413:33.5
2.35:0.91
0.047+0.020
0.322+0.144
752+118
559+8.0
1.90+0.44
7.07+0.52
Walnut
180+16.2
3.47+0.32
0.020+0.006
0.300+0.079
400+43.0
457+33.2
6.53+3.72
1.33:0.56
2.94+0.25
Table 3: Micronutrient content of nuts and oilseeds per 100g (Source: IFCT 2017)
Image 1: Energy and Macronutrients of nuts and oilseeds per 100 g (Source: IFCT 2017)Image 2: Micronutrient content of nuts and oilseeds per 100g (Source: IFCT 2017)Image 3: Micronutrient content of nuts and oilseeds per 100g (Source: IFCT 2017)
What are the benefits of Healthy Nuts and Oilseeds:
Let’s first try to look at the consolidated benefits of nuts, and then discuss each nut and seed in detail!
1 How does nuts benefit in cardiovascular health?
Nuts and oilseeds are good for your heart. Furthermore, Cardiovascular health depends on many risk factors, and one of the most important risk factors is lipid profile. Deranged lipid profiles can lead to cardiovascular disorders. Nuts and seeds are naturally cholesterol-free. And they also help in improving lipid profiles.
2 They are low in sodium, and high in calcium, magnesium, and potassium. So, a high intake of calcium, magnesium, and potassium, with low sodium, leads to protection against bone demineralization, arterial hypertension, insulin resistance, and overall cardiovascular risk.
Please try to avoid processed nuts and seeds as they are rich in salts. It’s always a wise choice to have raw and unprocessed nuts and seeds!
3 How does nuts prevent oxidation?
You can prevent certain cancers by eating nuts. Cancer has many risk factors but one of the most important is the oxidation of cells by free radicals. As mentioned earlier in this article, nuts and oilseeds have anti-inflammatory and anti-oxidant properties. They protect cells from oxidation. By dealing with free radicals and eliminating them, nuts prevent oxidation.
4 Nuts also improve our eyes, mental, skin and bone health. Further, they also help in preventing gall stones (by improving lipid profiles and lowering cholesterol).
Boosts metabolism and immune function and in addition to they also improve digestive function.
There are many protective benefits of nuts and oilseeds. The only thing to keep in mind is that always eat in moderation. They can be considered an amazing source of nutrients and energy. But eating above the limit will only increase the chances of health hazards. So, I suggest that you practice mindful eating!
Let’s try to understand nuts and oilseeds individually:
Almonds
Almonds are one of the most widely consumed nuts in India. You can easily find it in the households over-all the year, despite any season. In many households, you can see, people consuming almonds on daily basis. It has become a morning ritual or routine for many people. Let’s discuss the benefits of almonds!
What are the key benefits of almonds?
Almonds helps in lowering bad cholesterol levels. It helps in the prevention and treatment of cardiovascular diseases.
It is rich in nutrients. They are high in protein, calcium and magnesium. Also, a good source of phosphorus, selenium and zinc. Do you also know, that almonds are a great source of potassium and are low in sodium? Well, they are a good source of potassium and magnesium too!
They are good source of Vitamin E.
As, they are a good source of potassium and have low sodium levels.
Almonds helps in lowering blood sugar levels.
They also helps in controlling blood sugar levels. Almonds are good source of fiber and protein, and aids in blood sugar control.
Almonds can satiate your hunger. Yes, you read it right. 5-6 almonds with other mixed nuts can really deal with your hunger pangs. So, next time when you’re hungry, go for healthy almonds!
They may aid in weight loss. Well, more research is needed to make this a fact. But some researches show that almonds and nuts may increase metabolism. Boosting up of metabolism is good.
In summary, almonds are a great source of nutrients. They are brimming with the goodness of nutrients. But again, let me repeat, have your nuts in moderation!
Pro-tip:
There are a lot of recipes that can be made out of almonds. For example, oats-almond pudding or smoothie. Or badam halwa or you can use almonds for garnishing too. You can always have a warm glass of almond milk!
Walnuts
Walnuts are one of the most healthy nuts. They are easily available in India. As we talked about almonds, many people have a ritual of consuming walnuts every day. They are brimming with the goodness of nutrients. A power-pack nut that contains fiber, proteins, and a very good source of omega-6. Let’s discuss the benefits of walnuts!
What are the benefits or walnuts?
Walnuts are extremely rich in antioxidants. As we earlier mentioned in the article. That antioxidant activity is very important for scavenging free-radicals. It also protects are cells from oxidation.
A rich source of omega3 and omega 6. It contains Alpha-linolenic acid (ALA), that is an essential amino acid (EAA).
EAA are those amino acids that you require from your diet. Both omega 3 and omega 6 fatty acids are an important part of body functions. They are an important part of cell membranes and also prevent inflammation.
Do you know, that the human body is not able to produce Omega-3 and omega-6 fatty acids? And that is the reason why they are essential for body functioning.
Well, the good news is that Walnuts are rich in both!
It has been seen that walnuts helps to decrease inflammation. Inflammation and oxidative stress both damage our body. Walnuts contain polyphenols, which helps in decreasing inflammation. Omega 3 and magnesium also helps, and walnuts are a rich source of both!
Walnuts may help in managing Type 2 diabetes.
Studies show that walnuts may have a direct impact on blood sugar levels. They also might help in regulating weight. Increasing weight is a risk factor for diabetes. And studies also show that insulin resistance can be reversed. So, if weight is a risk factor for insulin resistance, it can be reversed.
Walnuts are heart healthy. Many studies shows that walnuts have a positive impact on heart health. They help in lowering LDL cholesterol and increasing HDL cholesterol. Also, walnuts helps in preventing oxidation of LDL.
Walnuts may support in good brain health. They contain polyphenols, and ALA and polyunsaturated fats. All of these components helps in maintaining good brain health.
You know, the best part of walnuts is, that they are very easily available and easy to incorporate into your diet. You can make a dry mix of nuts. Or you can add walnuts to your puddings and cakes. Can be also used as garnishing.
Peanuts
Peanuts are one of the most favorite nuts of India. It is easily available, rich in nutrients and the best part is, that it is economical. During winters, you can easily find peanuts in almost all households. The good part is, that you can consume peanuts in not just raw form, nut also adds them into your recipes.
Let me give you some amazing recipe ideas that use peanuts. You can make peanut chaat loaded with vegetables. Or can make peanut poha as a breakfast option. You can grind them and make flour, and then can add it to your chapatis or bread. Furthermore, you can make a peanut chikki that is very famous in India. It is made with peanuts and jaggery. Moreover, can also make peanut burfi. And it tastes amazing!
Peanuts are a good source of proteins. Furthermore, are energy dense and contain good fat.
They are a good source of calcium, magnesium and phosphorus. Even, they are rich in potassium and zinc. They contain moderate amount of sodium. But, the best way to enjoy peanuts and all the benefits that they contain is, to eat mindfully.
Peanuts may protect against heart diseases. They contain good fat. But keep it in mind to eat in moderation. If you will consume a lot of peanuts, they might increase your cholesterol levels. Also, people tend to eat salted peanuts. Try to avoid processed and peanuts that are high in sodium!
Many studies show that peanuts might help in gallstones prevention. They have a cholesterol lowering effect. And as gallstones formation is primarily because of cholesterol, peanuts might help in the prevention.
Peanuts might help in diabetes management. They are low in carbohydrates and have very low glycemic index. This might help in managing diabetes.
Word of caution: Many people are allergic to peanuts. So, it is always best to check the label of the product that you are purchasing for peanuts content!
Cashew-nuts
Isn’t cashew nuts everyone’s favorite? Well, we like them. Do you know cashew nuts have a positive impact on your HDL levels? Easily available in India, cashew nuts can be found in almost every household.
The utmost famous recipe for cashews is Kaju ki barfi or as we call it “Kaju Katli”. During festivals, we all crave this sweet dish. You can prepare it at home too, adding very little sugar and making a healthy version of it. There are other variants of sweets available that are prepared from cashews. You can make a healthy nut mixture by adding mixed nuts and cashews. Moreover, can also use them in gravies and sauces to add that creamy texture to it!
Yet again to remind you, eat in limit and moderation. Let’s get started with the benefits of cashew nuts.
What are the benefits of cashew nut?
Let’s start by understanding the nutrient content of cashews.
Cashews are rich in copper, and proteins. They are also energy-dense and low in carbohydrates. They contain good quality fats, i.e., unsaturated fatty acids. Apart from these, they are a rich source of magnesium, manganese, and zinc. Abundantly rich in selenium, iron, and thiamine. Well, isn’t it fascinating?
They are low in sugars and a decent source of fiber. So, might as well help in managing diabetes.
They might help in brain function. Well, you read it right. As mentioned, cashews are rich source of copper. Copper is a micronutrient that helps in managing functions of brain and development.
Cashews also aids in bone health. They are good source of magnesium and manganese which helps in maintenance of bone health and function.
These nuts are also rich in antioxidants. As mentioned earlier in the article, anti-oxidative properties helps in preventing oxidation of cells via free radicals. So they have a protective effect. They contain carotenoids and polyphenols, which are the classes of anti-oxidants.
Cashews might help in maintaining heart health. Some researches suggest that cashews have cholesterol lowering effect. But more research is needed in this area, as few suggest that they have no effect on cholesterol. That is neither positive nor negative.
Diabetes prevention.
Cashew nuts might help in the management of diabetes. They are low in carbohydrates. In place of eating other snacks which are processed and high in sugars and salts and fats, it is better to munch on to healthy options.
What are the downsides of Cashew-nuts?
they contain phytates. Phytates are such substances which hinders the absorption of vitamins and minerals.
Roasted and processed cashews must be avoided. They are rich in salts and unhealthy fats. It is best to avoid them. You can dry roast them at home!
Some people are also allergic to cashew nuts. So make sure to read the food labels properly before consuming the food item!
Pistachios
Pistachios generally come up with a hard shell, green in color with a salty taste. You can easily find pistachios in India, also known as pista. It is rich in nutrients and has anti-oxidant properties.
Pista or pistachios are generally used for garnishing on sweets. Have you ever tried pista burfi? Well, it is really delicious. Even on malpuas, you can find garnishing pistas. You can make a healthy nutty mixture by adding pistas. Or can add them in ice-creams, or pancakes, etc.
What are the benefits of pistachios?
The most important benefit of pistachios is that they are super rich in nutrients. They are calorie dense with proteins and fiber. Contain low carbohydrates. Around 90% of the fat content found in pistachios is unsaturated fat. So you can yourself see the quality of fats present in pistachios.
They are a great source of thiamine, copper, Vitamin B6, and manganese. Also, a good source of potassium.
Pista are rich in Vitamin B6. This vitamin helps in regulation of blood sugar levels, and also helps in the formation of hemoglobin.
They are high in antioxidants, and therefore helps in prevention of oxidation of cells. By preventing oxidation, it may also prevent certain cancers. As the main risk factor of cancer is oxidation of cells via free radicals. Moreover, polyphenols and tocopherols are abundant in pistachios.
Pistachios may aid in weight loss. They are high in fiber and protein and gives a sense of fullness when consumed. It might lead to satiation and you might not feel hungry often.
They are rich in fiber. And fiber is very important for gut-microbiota. So, it might enhance and promote gut health!
They might help in promoting heart health. Researches have suggest that pistachios may have a cholesterol lowering effect and this can promote heart health. Many studies have suggested that with a continuous intake of pistachios, LDL is reduced. Moreover, HDL increases and there is a reduction in the cholesterol ratio.
As it is rich in potassium, it may also help in managing blood pressure.
One of the best things about pistachios is that they are really tasty to eat. Not only just tasty but they are so healthy. So, make that mixed nut mixture and consume all these nuts in moderation!
Seeds
Seeds or oilseeds are an integral part of our households. You can easily find sesame seeds, white or black, also known as “til” in houses. Mustard seeds are commonly available and used in many dishes. Flaxseeds or pumpkin seeds or chia seeds are also getting really famous. Do you know that there is a cycle of seeds that is really beneficial for PCOD or hormone balance?
Well, this cycle consists of flaxseeds, followed by pumpkin seeds, then sunflower seeds, and ends with sesame seeds. It starts on the first day of periods, and each seed is consumed for 1 week.
Coming back to seeds, let’s discuss them individually.
Mustard seeds(Oilseed)
Mustard seeds have varied functions and use in our life. They are abundantly used in our kitchen for tadka or added as condiments and spices. Adds flavor to the recipes. They are highly nutritious. Let’s see their benefits.
What are the benefits of mustard seeds?
Mustard seeds are loaded with nutrients. They are rich in vitamins and minerals. Also, are a good source of protein and fiber. And are rich in unsaturated fatty acids.
They are a great source of calcium. Aiding in our bone health.
Also, they are rich in iron. Iron when eaten with vitamin C, enhances absorption of iron. So next time when you have an iron-rich diet, make sure to have something citrus, vitamin C rich. This will enhance absorption of iron, and will help in filling your iron stores.
Mustard seeds are a rich source of potassium and contain low sodium. Therefore, they might aid in managing blood pressure.
They are rich in magnesium and phosphorus. In addition to promote bone health, they also helps in promoting nerve transmission and function.
Mustard seeds are rich in anti-oxidants. Rich in selenium and zinc. They might help in preventing oxidation.
These seeds might also help in managing heart disease by having a cholesterol lowering effect.
Sunflower seeds(Oilseed)
Sunflower seeds are loaded with nutrients. They are rich in proteins and fiber. And also are abundantly available in India. These seeds have antioxidant properties and are rich in healthy fats.
Sunflower seeds are covered in black and white shells, but from inside they are white. You can consume them raw as such or can include them in a healthy seed mixture or in your recipes. Let’s discuss their benefits in detail:
What are the benefits of sunflower seeds?
Sunflower seeds are rich in Vitamin E and polyphenols. And they really help in reducing inflammation. Inflammation is really dangerous for body and may lead to chronic disorders. It may also lead to auto-immune disorders.
Sunflower seeds are said to be heart healthy. Many researches suggest that these seeds have cholesterol lowering effect.
They are rich in selenium and zinc. Both of these minerals aids in boosting the immune system. So overall, consumption of sunflower seeds may improve immune function.
Rich in phosphorus, calcium and magnesium, they correspond in supporting bone and teeth health.
This seeds are high in potassium and low in sodium and therefore, they might help in managing blood pressure.
Flaxseeds(Oilseed)
Flaxseeds are a great source of nutrients. They are a rich source of omega-3 fats and also a good source of fiber. These days, flaxseeds have become famous and are considered as superfoods too.
You can have them raw or can add them to your recipes to make them more wholesome and full-filling.
Let’s discuss the benefits of flaxseeds:
What are the benefits of flaxseeds?
Source of Nutrients
Flaxseeds are rich in nutrients. they are rich in proteins, fiber and polyunsaturated fatty acids. Vitamin B1, and B6, and folate and calcium. Moreover, rich in iron, magnesium and phosphorus as well as potassium.
They are an amazing source of omega-3 fatty acids. Which makes them heart healthy and also suggests that they reduce the chances of stroke.
This seed is rich in anti-oxidants, and researches suggests and they may help in prevention of cancer.
They help in managing diabetes as well as blood pressure. And are a good source of dietary fiber and therefore, not only promote gut health but also helps in managing diabetes.
Flaxseeds are wholesome and provide satiety. This helps in keeping a check on hunger. Researches suggest that they may help in weight loss.
Serving of flaxseeds: 1 tablespoon of seeds per day. You can add them to your salads or dressings or can have them raw!
Chia seeds(Oilseed)
Another seed that is extremely rich in nutrients is Chia Seeds! These are also considered superfoods and people are consuming them daily as a part of their daily routine. The best part about chia seeds is that they can be used and incorporated into the diet very easily. You can add them to your smoothie, or puddings or frozen fruit bowls, or can use them for garnishing. And the list goes on and on.
What are the benefits of Chia seeds?
Firstly, let’s discuss the nutrition facts of these amazing seeds.
they are a good source of proteins and rich in fiber. Also, they contain ALA (alpha-linolenic acids) which is an essential amino acid. Do you know that they are brimming with Calcium? Well, not only do they provide calcium, these seeds are rich in iron, magnesium, and phosphorus.
Also, high in zinc and thiamine, and niacin!
Isn’t it great?
Well, did I mention that they are rich in anti-oxidants too? They are loaded with anti-oxidants which will prevent your cells from oxidation.
Chia seeds may aid in weight loss. The primary reason behind this is that they are high in fiber and proteins. They produce a sense of satiety and you feel more fuller. When this happens, you might refuse to eat more and hence reduce your calorie intake!
These seeds have a cholesterol lowering effect and therefore they might promote heart health and also help in managing blood pressure.
They are rich in calcium and magnesium and phosphorus. These minerals are really important for your bone health. So, Chia seeds may promote bone health too.
Chia seeds may also help in regulating blood sugars levels, most probably due to their fiber content.
Sesame seeds (Oilseeds)
Have you ever come across the white or black seeds in your house? They are very small in size and available in white or black color. Most commonly called as “til” in India, sesame seeds are easily available in every part of the country.
There are many dishes that can be made from these seeds. One such sweet is til ke ladoo. Well, let me tell you, I am very fond of these ladoos. You can make them with jaggery too. Nutrient and energy dense ladoos, and above that, they are so full-filling. You must have also seen garnishing of sesame seeds on chilly potato or other food items. So, yes, you can use them as garnishing as well.
What are the benefits of sesame seeds?
They are rich source of many nutrients that are required by our body on daily basis. Such as zinc, iron, calcium and potassium.
Sesame seeds are goof source of fiber. And therefore, research suggests that they might be helpful in controlling diabetes.
Did I tell you that they are heart healthy as well? Sesame seeds are known for their cholesterol lowering effect and may aid in HDL cholesterol. So, they might promote heart health.
Abundant in Proteins. As a plant source, sesame seeds are a really good option for proteins. And they are easy to incorporate in diet as well.
Sesame seeds are high in calcium, magnesium and zinc. These all nutrients are good for your bones. So, these seeds might improve or promote bone health.
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The diet helps us to fit. We all like to take a break from our daily life’s hustle and bustle once in a while. A weekend getaway is a much-deserved break that we give to ourselves to clear our minds and enjoy the essence of life.
But while we are on a vacation, we tend to indulge ourselves in various unhealthy eating options. And then, when we are back from the vacation, we fell into a guilt-trip of cheating with our meals and gaining those extra kilos which are then very difficult to shed.
Well, this happens with each one of us, and so we thought of creating a list of foods that are not only healthy but also tasty. And that can be consumed and opted as a healthy food choice option during your chilling getaway.
Well, the availability of the food and grocery stuff depends on the location you’re traveling to, but choosing healthy options from a variety of foodstuffs is always a wise choice. When we see a variety of foods in front of us, such as in the case of the buffet, we tend to eat more and end up putting a lot on our plate.
In this situation, we end up eating extreme amounts of extra calories which we didn’t tend to eat at first. Immediately after realizing that we have eaten extra, we feel guilty and end up being sad on our vacations.
To solve all these guilt problems, we here have a list of options from which you can choose to eat while you are out for your much-deserved break! here are various health tips for you which you can follow on weekend getaways.
Breakfast Diet:
Breakfast is one of the most important meals of the day, and it can really set your mood for the rest of your day. So always choose your breakfast wisely and never skip this most important meal of the day.
When out, you can choose from the following options:
1 Egg
Eggs in any form, such as omelet, boiled eggs, scrambled eggs, or half fry. You can choose from the choices. Portion control is the key. Always put the amount of food that you are hungry for on your plate, and not more than that. If you follow this rule, we bet you will not feel guilty after having your meal, rather you will enjoy it more!
Eggs along with toast go really well, so you can have an omelet with a single toast. Moreover, can add coffee or tea, or milk (if available) to the meal.
Egg Omelet
2 Poha/Upma or any other cereal
Poha, upma, or oats are some of the safest and healthiest options available for breakfast. You can always opt for any of these.
To modify your meal, if milk is available (like in a buffet breakfast), you can add oats to the milk and take a side of freshly cut fruits, to make not only an amazing but also a wholesome oats bowl. It is a very helpful diet.
Oats in milk with fruits
3 Idli/Dosa or Uttapam Diet:
Idlis never really disappoints and so does dosa. You can enjoy a paper dosa with rasam or hot sambhar on a cold day, really anytime. It just makes you feel at home and is like soul food. Having idli or dosa or uttapam as breakfast options is not only healthy but also tasty. Idlis with hot sambhar and coconut chutney, just thinking about it gives us hunger pangs!
South Indian food
4 Paranthe
Well, we all have traveled and had paranthe for breakfast. It just feels right, like you’re right in a comfort zone, enjoying stuffed paranthe with curd and tea in one hand, looking at the mesmerizing view! It really does feel amazing. Hot stuffed paranthe can really satiate your hunger. But again, choose wisely from the menu.
Make sure to avoid that extra loaded butter (salted or white-unsalted), or cream. And keep the portion size in mind. Though the getaway is to sit back and relax, make sure you don’t feed your body with excessive calories and macros.
5 Fruits and salads
If you follow the diet, and If you’re at a breakfast buffet, then you will surely find freshly cut fruits and different kinds of salads. You can always opt for fruits and salads with a nice cup of coffee.
Furthermore, sprouts are an amazing option to choose from if you have them available at the place you’re dining.
When eating out, try to have one exchange or serving or pulses in a day. There are many options to choose from, for instance, dal tadka, dal makhani, rajma, etc.
Order a pulse variety so that you are covered at not only your taste front but also at your health front. Pulses are brimming with the goodness of nutrients, so choose them!
2 Paneer gravy
There are a number of options and varieties available of paneer in the menus these days. You can have a simple paneer bhruji to shahi paneer or kadhai paneer and what not. Even in the starters, you can choose from paneer tikka or chilly paneer options. Again, keep in mind the portion. Mindful eating is the key and should be practiced at all times.
3 Chicken gravy
For all the non-vegetarians, chicken gravy is one of the finest options to look for. The only rule that one must follow is, that if you see a layer of visible fat or oil on the top of the curry you have ordered, please remove that layer and try to avoid that excessive oil.
5 Green leafy vegetables:
We usually get tangled up between paneer or pulse or chicken option. But there’s more to the menu and options that you can opt from. Greens are always there. For instance, you can go for saag and makai ki roti, or palak paneer or you can even opt for palak corn. These options are not only limited to the main course. You can also get salads made of green leafy vegetables and even appetizers!
So, try to choose your greens this time!
4 Salads
There are many healthy diet salad options available in restaurants these days. You can go for a sprout salad, or chickpea salad, chana chaat salad, corn and sprout salads, and so on.
Sprout Salad
5 pieces of bread
While choosing bread, please choose chapati if available in place of naan or butter naan, etc.
6 Rice
You can always go for vegetable rice options from the menu such as pulao or biryani in place of just steamed rice options.
Vegetable rice
7 Curds
There are simple curds as well as raitas available. Choose wisely from the same. Our recommendation, go for vegetable raita!
Cucumber mint raita
Mid-meals Diet
While traveling, it might get really difficult to follow your diet plan pattern of fruits or salads or soups as your mid meals. And when we are not able to follow that, and feel hungry, we usually end up eating processed foods such as namkeens, chips, or biscuits.
The key to avoid this from happening is to plan your mid-meals beforehand. Below, we will be mentioning some of the ideas that will ease your search for healthy snacking items.
1 Roasted makhana+ mumura+ chana mixture
Makhanas really never ever disappoint anyone. They are one of the easiest and tastiest snaking diet options available. To make this mixture, take makhanas, and murmurs, dry roast them in a pan. You can add spices of your choice to it if you want. Then, add roasted chana to this mixture. And ta-da, your healthy munching mixture is ready!
Store it in a jar and take it with you to your getaway!
2 Black pepper pop-corn
Pop-corns really know how to add crunch to your diet. This is also an easy snack option, you just need to cook pop-corns, add black pepper (and any other spices if you want) and that easily, they are ready to carry!
Popcorn
3 Banana chips
Banana is a fruit that has really very varied uses in our kitchen. You can make banana bread from it, muffins, chips, custard and what not!
They are easily available in the market, but you can also make them at home. Just buy some raw bananas, slice them into fine pieces, fry them and toss them into your favorite spices. Store them in a jar, and take that jar with you on our getaway!
Banana chips
4 Vegetable sandwiches Diet
When we think about vegetable sandwiches, we really think about comfort Diet food. Just take your favorite vegetables, for instance, cucumber, onion, tomato, carrot, can also add lettuce. And spread green chutney- mint-coriander chutney to the sides of whole wheat flour bread. And your sandwich is ready!
Pack this sandwich on the day you’re leaving home and consume it on the same day.
5 Khakhra- Gujarati Savory Flatbread
Khakhra is a very crispy flatbread served in Gujarat. It is made of whole wheat flour and methi leaves. You can add spices of your choice and as per your taste. You can either bake it or cook it on a pan. Just kneed a stiff dough, roll out khakhra balls and make it in a circle. Apply a few drops of oil to the pan and cook the khakhra from both sides. Cook until crisp and the good news is that you can save them for about 2 weeks in an air-tight container!
Drinks
Apart from traditional drinks like tea and coffee, you can opt for lemonade or mojito. If available, can also choose coconut water or buttermilk. Try to opt for drinks that are low in sugars. Avoid soft drinks during your get-away.
Banana Yogurt Smoothie is not only easy to make but also loaded with the goodness of nutrients. Such as both, bananas and yogurt are rich in potassium. Banana is a rich source of potassium and on the other hand, it is low in sodium. So, for people suffering from Hypertension and following the DASH diet, banana is one of the best fruit choices. It is also a good source of vitamin C, folate, and magnesium. Banana is also easily available in the market and it never really disappoints.
Yogurt, on the other hand, is also a rich source of potassium. Moreover, it is a good source of calcium, vitamin B6, and cobalamin. Therefore, the combination of banana and yogurt is not only healthy but also yummy!
This smoothie can be served during breakfast or during evening snacks. It will surely make you feel satiated. It only takes 5 minutes to prepare and make this smoothie.
To make a banana yogurt smoothie, you need a banana, yogurt, milk, honey, or sugar. You can also avoid sugar because the sweetness can come from bananas. Moreover, you can add chia seeds to this smoothie and make it even more wholesome. In this recipe, we will be using just bananas, yogurt, and milk.
Let’s quickly dig into the recipe:
Preparation time- 2-3 minutes
Total time- 2-3 minutes
Serving- 1 Glass
Ingredients to make Banana Yogurt Smoothie:
Banana- 1
Yogurt- 2-3 tablespoon
Milk- ½ glass
You can also add honey or sugar as per your choice.
We love pulses, and not only because they are tasty, but also they are loaded with the goodness of proteins and minerals. In India, we get a whole variety of pulses and each state has its own special dal. Also, different regions in India make different types of recipes with pulses like dal makhani, dal tadka, dal palak, and one of the most amazing dal recipes that we are going to share today- Amti Maharashtrian dal.
This dal is easy to make and also, a bonus for you all, it is very healthy, let me repeat it, it is very healthy. For this dal, you need chana dal (Bengal gram dal), peanuts, cashew (as per choice), arbi leaves, coconut, and tamarind pulp. The list of ingredients itself is very interesting and brimming with nutrients.
Let’s dig into the recipe really quickly!
Preparation time: 5 minutes
Cooking time: 10 minutes
Total time: 15 minutes
Serving: 3
Ingredients to make Maharashtrian Amti Dal:
Chana dal (Bengal gram dal)- 1 katori
Arbi leaves (Colocasia leaves)- 1 bowl (chopped) (can also add beetroot leaves and spinach along with arbi leaves)
Besan- 1 tablespoon
Peanuts: handful
Cashew nuts: a handful
Coconut: 2 tablespoons (grated)
Tamarind pulp: 2 tablespoons
Goda masala: 2 tablespoons
Green chili: 1-2 (chopped)
Curry leaves: ¼ cup
Jaggery: ½ tsp
Mustard seeds: ¼ tsp
Cumin Seeds (Jeera): ¼ tsp
Fenugreek seeds (methi): ¼ tsp
Turmeric, Dhaniya, Red chili powder, and salt: as per taste
1 Firstly, soak a handful of chana dal, a few cashew pieces, and a few peanuts in hot water for about 20-30 mins.
2 Meanwhile, clean arbi leaves and chop it up.
3 Secondly, in a Kadai, add 1 tsp oil and let it heat, to it add mustard seeds, jeera, Methi seeds, curry leaves, and a slit green chilli, mix well and immediately sauté.
4 Furthermore, drain soaked items and add to the tadka. Also, add chopped arbi leaves, (can also add beetroot leaves and spinach to it along with arbi leaves).
5 Now, Sauté everything for a couple of mins. Now add salt, haldi, Mirchi as per taste, and daniya powder (1/4 tsp) plus 2-3 tsp of Goda Masala (Maharashtrian garam masala kind). Then, stir everything well.
6 Lastly, add plenty of water and 2 tbsp of tamarind pulp and let it all cook till dal and leaves are cooked.
7 Further, add 1 tbsp Besan to a cup and dilute with water. Immediately, add this paste to the dal and let it come to a quick boil.
8 Then, add 1-2 tbsp of grated coconut.
9 Finally, add a little jaggery and switch the gas off.
Your Maharashtrian Amti Dal is ready to serve. It goes really well with chapatis, so serve hot with soft chapatis and enjoy!
Recipe and Picture credits: Shoba Natarajan
Shoba is one of our clients at FitPiq. Shoba Natarajan loves food and even more than loving food, she loves to cook. She is a healthy foodie and likes to try new dishes. She loves Maharashtrian food and shared this amazing recipe of amti dal with us!
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Watermelon Coconut Cooler is the best in summer. We all need something refreshing once in a while. And then we tend to indulge in soft drinks which are very high in calories and not to forget, sugar content.
So, we thought of sharing an ultimate thirst quencher cooler, that you’ll enjoy guilt-free. Watermelon coconut cooler is so refreshing and so good, and it is very easy to make.
Watermelon is a rich source of potassium and vitamin C. It is also a good source of fiber and rich in antioxidants too. It is also low in calories.
And we all know that watermelon is high in water, it is 90% water, so, it also fulfills our water requirements and keeps us hydrated.
Coconut water is a low-calorie drink that is loaded with nutrition. It is rich in electrolytes, and it aids in regulating electrolyte balance in our bodies. It is a rich source of potassium.
This is an easy-to-make recipe, that will take hardly 10 minutes. We have not added sugar in this recipe, because the sweetness naturally comes from watermelon and coconut water.
You just need 3 ingredients for this recipe, watermelon, coconut water, and mint leaves. Watermelon and mint leaves go along really well, so do try this combination. You can also add lemon juice to the cooler, or skip it as per your choice.
Preparation time: 10 minutes
Total time: 10 minutes
Serving: 1 glass
Let us get started with the recipe for a Watermelon coconut cooler
Learn how to make more potassium rich recipe by visiting this space!
Ingredients that you will need for the recipe:
Watermelon: 3-4 cups seedless and chopped
Coconut water: 1 cup
Mint leaves: 5-6 (crushed and chopped)
Black salt: as per taste
Methods for Watermelon Coconut Cooler :
1 Cut the watermelon into cubes and take out its seeds.
2 Add watermelon, coconut water, black salt in a mixer and blend the ingredients till smooth.
3 Serve fresh with a slice of lemon and mint leaves.
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Apple-Banana Oats pudding is a dish that is brimming with nutrition and deliciousness. We all know that an apple a day keeps a doctor away, well, it is so because apples are loaded with potassium, antioxidants, fiber, and vitamin C. And similarly, banana is a fruit that is very wholesome. It is rich in fiber, potassium, and antioxidants, and furthermore a good source of vitamin B6. A combination of apple and banana with oats is not only incredible but also healthy.
The oats used in this recipe are steel-cut oats. You can use everyday oats too to make this pudding. Oats are high in fiber and so are apple and banana, so this combination gives you a recipe that is a good source of potassium and a good source of fiber too.
Apple banana oats pudding can be consumed as a part of wholemeal, or during snacks or it can be an amazing breakfast option that satiates your hunger pangs. Also, this recipe is free of refined or added sugar, as the sweetness comes as a result of apple and banana. You can add apple sauce to it or can add a teaspoon of honey, as per your taste.
It tastes best when served chilled, so put the pudding in the refrigerator and enjoy it when it is chilled, you can serve it immediately too, according to your preferences.
Pro-Tip: You can also add mixed berries or strawberries to the pudding to make it more delicious!
1 In a bowl, add milk and vanilla extract and mix them well. To this add cooked oats, chopped apple, banana, strawberries and walnuts, and almonds. Mix the ingredients and refrigerate for 30 minutes.
Serve chilled!
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