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Category Archives: meal palnning

Categories Advice, Anxiety, Diet, meal palnning, Preventing Illness, Tips

A Healthy Diet to Beat Anxiety

Everyone experiences anxiety. In fact, being unable to do so can be a sign of a serious psychological problem. In our hazardous world, anxiety is a strategy the body uses to help the mind recognize danger and keep well out of its way.

As with most mental illnesses, it’s not the presence of anxiety alone that creates problems. It is more about how severe it is and how much it gets in one’s way of life or quality of living. Most people feel anxious at some time in their lives.

However, only about five per cent of people experience severe anxiety and rarely seek

professional help. Anxiety is a mixture of physical and mental symptoms. They are part of what psychologists call the “fight or flight” response.

When the body is under threat it automatically prepares either to defend itself or run.

Anxiety is a normal reaction to stress. It helps one deal with a tense situation in the office, study harder for an exam, or remain focused on an important speech. In general, it helps one cope with the tasks and demands of everyday life. But when anxiety becomes an excessive, irrational dread of everyday situations, it can become a disabling disorder.

Fortunately, effective treatments for anxiety disorders are available, and research is yielding new and improved therapies that can help most people with anxiety disorders lead productive and fulfilling lives.

anxiety

However, studies have shown that having a healthy diet may reduce signs and symptoms of anxiety. Although food can’t cure an anxiety disorder, consider some diet changes and that would benefit a severely anxious person:

•Avoid or limit caffeine intake as much as possible.

Caffeine is present in many soft drinks, not just in tea and coffee and it can set up its own vicious cycle. It can speed up heart rate and disrupt sleep — which later on become prevailing signs of anxiety. Trying to overcome tiredness by drinking more caffeine only makes the long-term problem worse.

•Avoid too much alcohol.

Similarly, alcohol can worsen the symptoms of anxiety, and disrupt sleep. Many people reach for a drink to calm their nerves, but the consequences of overindulgence can outweigh the benefits of initial relaxation. For some, a hangover, insomnia, and dehydration make one feel worse than before one had a drink. In excessive amounts, alcohol can actually act as a depressant, making the drinker feel sluggish or more anxious.

Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms. It also causes mood swings.

•Eat complex carbohydrates,

also known as carbs. During anxious times, turn to comforting carbs. These foods act as a mild tranquilizer by increasing the amount of serotonin, a calming neurotransmitter in the brain. Complex carbs such as potatoes, wholewheat bread, and pasta take longer to

digest than sugary simple carbs like white bread.

That way, one can stay fuller longer and blood sugar is likely to stay steady, eliminating stress and anxiety.

•Be sure to drink eight or more glasses of water a day.

Dehydration can lead to fatigue, headaches and stress. One should be well-hydrated and drinking lots of water a day can decrease symptoms of anxiety.

•Take multivitamins and mineral supplements.

B vitamins, whose role is to unlock the energy in food, are crucial. Vitamin B-6 helps manufacture serotonin in the brain. Choose a daily supplement that supplies 100 per cent of the daily recommendation of all vitamins and minerals.

Although tension and daily stresses are unavoidable, one can relieve tension and manage stress and anxiety better by watching out for what one eats and what one does not eat. Remember that a healthy body and a healthy mind are often one and the same thing.

Categories Advice, Diabetes, Fitness, food, meal palnning

Understand Diabetes – Do’s and Don’ts

If you’re already following a healthy and nutritious diet plan, congratulations! You’re on your way to leading a fitter and longer life. But if you have any health problems, such as diabetes, check out this best food for diabetes control food list!

Diabetes is an acute metabolic disorder wherein the body is unable to convert sugars, starches and other foods into usable energy. Most of the foods you eat are normally converted into a kind of sugar called glucose during the process of digestion. The bloodstream then transports this glucose throughout the body. The hormone, insulin, then converts glucose into active energy or is stored for future use. The most common types of diabetes are type 2, prediabetes and gestational. In short, diabetes and sugar go hand-in-hand.

Best food for diabetes control

A healthy diet plays an important role in controlling and managing the symptoms of diabetes. Those having this health disorder can either not make enough insulin or their bodies cannot use the insulin correctly. This is the reason why too much glucose gets accumulated with the bloodstream. If you have diabetes, avoid foods high in sugars, carbohydrates and unhealthy fat, as such foods increase your blood sugar.

Key foods are fruits, vegetables and whole grains. There are certain foods that can help manage your blood sugar levels efficiently. Here’s a diabetic food list which you must follow religiously.

Indian Gooseberry (Amla)

One of the richest sources of Vitamin C, the Indian Gooseberry boosts immunity, improves digestion, is a potent liver cleanser, works as a laxative, brings a glow to the skin and prevents aging. This superfood must be part of your diabetic food list, as it helps bring down the blood sugar levels. Mix a tablespoon of amla juice with half a cup of bitter gourd juice and take it on an empty stomach in the morning. It is especially beneficial for young children suffering from frequent colds and throat infections.

Jambool

Dark purple in colour, the Jambool is an age-old remedy for a number of conditions. In the Ayurveda, the seeds, as well as the fruit, are used in the treatment of type 2. The dried powder of the Jambool seed is given in a dosage of 2 gm thrice a day. Eating the fresh Jambool fruit has a beneficiary effect on the liver and pancreas too. It helps remove toxins from the liver and prevents fatty liver infiltration.

Fenugreek seeds (Methi)

They are highly effective in treating type 2 diabetes and hence are a must in your diabetic food list. Two tablespoons of powdered methi seeds should be taken in the morning on an empty stomach to bring down blood sugar levels. In addition, this will also help bring down triglycerides and serum cholesterol levels. Methi leaves are also useful in combating anemia.

Helpful herbs

Certain herbs available in pharmacies are especially good in controlling diabetes. Karneem made from Karela is one such herb. Jambukasav, syrup made from jamuns is another such herb that helps control blood sugar.

Bitter gourd (Karela)

If you wish to keep blood sugar levels under control, drink a cup full of fresh bitter gourd juice first thing in the morning. Karela is known to be effective in lowering elevated blood sugar levels in type II diabetes. You can also have it in the cooked form. Karela helps improve carbohydrate metabolism, supports the immune system and is rich in Vitamin A and C. It is also beneficial in the treatment of piles, heat boils and rash.

Diabetic Food List: What Foods to Avoid with Diabetes

White rice

The more white rice you eat, the greater is your risk of getting type 2 diabetes. White rice and pasta can cause blood sugar spikes similar to that of sugar. Opt for brown rice. It does not cause the same blood sugar spikes thanks to fibre, which slows the rush of glucose into the bloodstream.

Sugar

Sucrose, present in table sugar, provides no nutrition instead increases calories and carbohydrates intake. Try substituting this kind of sugar with natural sugar, like honey, jaggery (gur), molasses etc.

Whole milk & its products

Try replacing high-fat milk or its products with low-fat milk and its products like low-fat yogurt (curd) or low-fat cottage cheese.

Tea and coffee

Avoid having more than two cups of the regular tea or decaffeinated coffee every day. Blended coffees are especially laced with syrup, sugar, whipped cream and other toppings that are loaded with calories and fats. Switch over to herbal teas.

Refined flour & its products

Replace these with whole grains, whole wheat or soy bread and unpolished rice, whole wheat pasta.

Chinese food

High-calorie, high fat, high-sodium and high-carb, Chinese cuisine can increase blood sugar drastically and keep it high for a while. So, if you love Chinese food, prepare a modified recipe at home using steamed vegetables and low-sodium, low-fat condiments and flavourings. The best would be to not include in your diabetic food list.

Fruit smoothies & juices

This might sound like a healthy refreshment, but can be a sugary disaster if you have diabetes. A large glass of smoothie contains as much as 500 calories and 92 grams of carbohydrates. Instead, make your smoothie at home so you can control what goes in it. You can add vegetables like spinach and kale and use low-sugar fruits like green apples and berries. Similarly, drinking a glass of orange juice with your breakfast is equal to sipping a can of soda.

Fried foods

French fries, fried chicken/fish and potato chips soak up tons of oil during their preparation. This leads to piling of extra calories if eaten frequently. At 25 grams of fat, 500 calories, and over 63 grams of carbohydrates, a large serving of french fries can spike your blood sugar levels. Also, it can lead to weight gain.

Foods to Avoid in Type 2 Diabetes

Those with type 2 diabetes should avoid refined grains as they affect blood glucose more quickly than whole grains. Here’s a list of grains and products made from refined flours to avoid or limit their intake:

  • White rice, pasta and flour
  • White bread, bagels and white flour tortillas
  • Cereals not made from whole grains
  • Cookies
  • Cakes
  • Muffins

Besides the above-mentioned foods, type 2 diabetes persons must avoid.

  • Trans fat – They have been linked to inflammation, insulin resistance and belly fat
  • Fruit flavoured yogurt – Flavoured yogurts are made from non-fat or low-fat milk and loaded with carbs and sugar. Plain yogurt can be a good option for people with type 2 diabetes
  • Flavoured coffee – Consider this as a liquid dessert and not a healthy beverage as it is loaded with calories and carbs that result in weight gain
  • Honey – Other forms of sugar – including natural sugars such as honey – can cause blood sugar spikes. Type 2 diabetes persons should also avoid brown sugar and maple syrup
  • Dried fruit – When a fruit is dried, it loses water that leads to even higher concentrations of vitamins and minerals. Dried fruits may contain more than three times as many carbs as fresh fruits do. Hence, type 2 diabetes persons should avoid them
  • Packaged snacks – They are nothing but mostly refined flour and supply few nutrients to the body. In fact, some packaged foods may contain more carbs than mentioned on their nutritional label.
navratri special diet
Categories Advice, Diet, festival special, Fitness, food, Health, meal palnning, Meals and Snacks, Tips, Wellness

Well-Balanced Diet for Navaratri fasting

The festivities of Navratri begin shortly. Along with the fun and frolic of garba, it also brings along the nine-day fasting routine. In order to maintain good health, it is imperative that you follow a healthy diet and fast in a safe manner.

Is fasting healthy? Many may wonder if going on a nine-day fast is indeed healthy for our bodies. Yes, it is an extremely healthy practice as long as you do not starve yourself. Fasting helps you cleanse and detoxify your body and mind. All you need to do is fast in the correct manner by eating small meals frequently and select healthy eating options.

Bad effects of not fasting properly:

Many people who fast also go to play garba or dandiya in the evenings. Since this requires stamina and energy, it is vital that you fast in a proper manner in order to enjoy the festivities and not strain your body’s health. Some of the ill-effects of not fasting properly are:

  • Weakness and fatigue
  • Fainting due to a drop in blood sugar level
  • Unable to sleep properly
  • Lack of stamina
  • Tiredness

Who should avoid fasting?

We suggest diabetics and pregnant woman avoid this fast as it can cause a drop in the blood sugar levels which is not conducive in both the cases.

sabudana khichdi for navratri fasting

1.) Breakfast options (choose any one)

  • Fruits shake with wet almonds.
  • Fruits with cream of milk.
  • Amaranth porridge with nuts.

2.) Mid-morning options (choose any one)

  • Green tea with water.
  • Lemon water with fruits.
  • Coconut water with fruits.

3.) Lunch options (choose any one)

  • Baked sabudana tikkis with veggies and curd.
  • Grilled Vadas with mint spicy chutney.
  • Kuttu chapatti with vegetables and salad with raita.
  • Samak rice with vegetables and salad.

4.) Post Lunch

  • Drink a cup of hot green tea.

5.) Evening time

  • Green tea with baked chips or roasted makhana or baked namkeen.

6.) Dinner (choose any one)

  • Paneer tikka with vegetables.
  • Milk with fruits.
  • A bowl of vegetables and salad.
  • Pumpkin and bottle gourd soup with vegetables.

 

Here is the collection of Farali recipes which you can have during fasting. All fruits and foodstuff made of fruits are eaten during the seven days. The devotees, who have taken fast, would get up early in the morning, take bath and worship to the Maa Durga.

People follow a specific diet for Navratri special, if they haven’t observed a nirahar means water-less fast. Special in Gujarati people may not eat onion, garlic, wheat, rice, vegetables etc.

They take beverages like tea, coffee, and milk, on Navratri. Dishes made of sago, potato, and Singhare ka atta, kuttu ka atta is generally consumed by the people, when they observe fast on Navratri.

Sendha namak as rock salt is used instead of common salt, for cooking on the festival. All fruits and foodstuff made of fruits are eaten during the seven days.

drum stick rasam

Here is the Gujrati farali recipes..

  • Sabudana Khichdi
  • Mandvi Paak
  • Singhoda ni Kheer
  • Moriyaani Khichadi
  • Dudhi no halvo
  • Suran Bataka ni khichadi
  • Potato Rosti
  • Potato Wafers
  • Farali Batata vada

South indian navaratri festival recipes..

  • Rice Payasam
  • Carrot Payasam
  • Lemon Rice
  • Besan Ladoo
  • Vermiceli Kheer
  • Udipi Sambar
  • Drumstick Rasam
  • Idli recipe
Categories Advice, Diet, food, meal palnning, New Food, nutrition, Protein, Wellness

How to Grow Broccoli Sprouts at Home

What’s so special about broccoli sprouts? According to various researchers (including Johns Hopkins and Ohio State University), they contain 1,000 percent more nutrients than mature broccoli!

Sulforaphane, the prominent phytochemical in broccoli, combats cancer on several fronts − including removal of carcinogens, prevention of cancer cell production, destruction of breast cancer cells, and tumor reduction. These small plants are in the cancer research limelight for their unique ability to exert 50 times the amount of cancer fighting power of broccoli.

Sprouts are easily absorbed into the system because they also contain potent digestive enzymes.

Ingredients

2 tbsp broccoli sprout seeds.

Filtered water

Instructions

  • Add 2 tablespoons of broccoli sprouting seeds to a widemouthed quart jar.
  • Cover with a few inches of filtered water and cap with the sprouting lid.
  • Store in a warm, dark place overnight.
  • The next morning, drain the liquid off and rinse with fresh water. Be sure to drain all the water off.
  • Repeat this 3-4 times a day. Continue to store your seeds in a warm, dark place. After a few days, the seeds will start to break open and grow.

  • Eventually, the sprouts will be an inch or so long and have yellow leaves. Now you can move the sprouts out into the sunlight.
  • Continue to rinse them 3-4 times a day until the leaves are dark green. Now they are ready to eat!
  • This whole process will take about a week. Patience is key!
  • Once they are ready, replace the sprouting lid with a standard mason jar lid and store in the refrigerator.
  • Serve on top of salads, stirred into soups, or however strikes your fancy.
Categories Advice, Diet, Fitness, food, Health, meal palnning, New Food, nutrition, Protein, Wellness

Why everyone should eat Chia Seeds?

Weight loss can be a major challenge today because of the abundance of food available and a more sedentary.

But inthis modern-day superfood that is native to South America can help you with weight loss in a healthy way . In older times, chia seeds were a staple in Mayan and Aztec diets, but later got banned due to their ritualistic religious use. Needless to say, these seeds have made a comeback with a bang in the market due to their positive connection with weight loss.

When you think of chia seeds, you most likely think of the tiny seeds that were the joke of a generation as we slathered them on clay sculptures and gleefully watched the sprouting of ‘green hair’ on Homer Simpson and porcupines.uhh..now let us go keen on them, Chia seeds are rich in fibre and thus eating them in between your meals not only stops you from bingeing but also helps you eat less in your next meal.

Chia is the edible seed of Salvia hispanica, a flowering plant in the mint family.

The seeds are hydrophilic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based creams and beverages a distinctive gel texture.

Nutritional value per 100 g (3.5 oz)

Energy – 486 kcal (2,030 kJ)

Carbohydrates -42.1 g

Dietary fiber-34.4 g

Fat-30.7 g

Protein-16.5 g

 

Chia seeds on average contain 6% water, 42% carbohydrates, 16% protein, and 31% fat. The fatty acids in chia seeds are highly unsaturated, with the major fats being linolenic acid (50–57% of total fat) and linoleic acid (17–26%). The seeds are rich in omega-3 fatty acids and the B vitamins thiamin and niacin.

Ground or whole chia seeds are used in Argentina, Bolivia, Guatemala, Mexico, and Paraguay for nutritious drinks and food.

Chia seeds may be sprinkled or ground up on top of other foods. Chia seeds can also be mixed into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread. They can be soaked in water and consumed directly or mixed with any kind of juice or milk.

Categories Advice, food, Health, meal palnning, New Food, nutrition, Protein

Flax Seeds

Is flax seed the new wonder food?

Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries.

Flax seed was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flax seed that he passed laws requiring his subjects to consume it. Quite interesting. curious to know more about this tiny tot. here you are

Nutrition:

  • Flax seeds contain 534 calories per 100 grams, corresponding to 55 calories for each tablespoon of whole seeds (10 grams).
  • They consist of 42% fat, 29% carbs and 18% protein.
  • The net digestible carbs are only 1.5 grams for every 100 grams of seeds, making flax seeds a low-crab friendly food. Two tablespoons of flax seeds provide about six grams of fiber. This is roughly 15–25% of the daily recommended intake for men and women, respectively Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding the beneficial bacteria in the digestive system When mixed with water, the mucilage gums in flax seeds become very thick. This, combined with the insoluble fiber content, makes flax seeds a natural laxative.
  • Consuming flax seeds can help promote regularity, prevent constipation and reduce the risk of diabetes. However, flax seeds are also high in arginine and glut-amine. Both of these are important in preventing heart disease and supporting the immune system
  • Flax seed proteins may be useful against fungal infections, high blood pressure, high cholesterol, type 2 diabetes and inflammation Because of their high content of omega-3 fatty acids, flax seeds promote a lower ratio of omega-6 to omega-3. A lower ratio of omega-6 to omega-3 fatty acids may significantly reduce the risk of various chronic diseases
  • There is one variety that is not as nutritious as regular flax seed, a yellow flax called “solin.” It has a very different oil profile and is low in omega-3 fatty acids

Vitamins and minerals:

  • Vitamin B1: This B-vitamin is also known as thiamine. Vitamin B1 is essential for normal metabolism and nerve function.
  • Copper: An essential mineral that is important for growth, development and various functions in the body
  • Molybdenum: Flax seeds are rich in molybdenum. This essential trace mineral is found in seeds, grains and legumes
  • Magnesium: An important mineral that has many important functions in the body. It is found in high amounts in grains, seeds, nuts and green leafy vegetables
  • Phosphorus: This mineral contributes to bone health and tissue maintenance, and is usually found in protein-rich foods

Phytoestrogens also help lower blood pressure and reduce oxidative stress and inflammation in the arteries

Lignans are fermented by bacteria in the digestive system and may reduce the growth of several cancers, especially hormone-sensitive cancers such as breast, uterus and prostate cancers

Flax seed oil is a source of polyunsaturated fatty acids such as alpha-linolenic acid. The alpha-linolenic acid and related chemicals in flax seed oil seem to decrease inflammation. That is why flax seed oil is thought to be useful for rheumatoid arthritis and other inflammatory (swelling) diseases.

Categories Diet, food, meal palnning, Meals and Snacks, nutrition, Protein

Broccoli Fried Rice Recipe

Bursting with protein power and the goodness of antioxidants , broccoli is a nutri-dense veggie worth including in your everyday diet.

Being low in calories , fat and carbohydrates, it can comfortably be included in at least one meal every day.

It can be made into a soup , added to your subzi , relished as a baked snack , or cooked in many other forms, which makes it easy to consume.

This delicious recipe shows you how to make a fried rice using brown rice and broccoli. In this Healthy Broccoli Fried Rice, the beneficial veggie is tossed with brown rice and spices in very little oil.

Healthy though it is, remember to stick to the mentioned portion size to stay within good limits

Ingredients

1 cupblanched broccoli florets
2 cups cooked brown rice
2 tsp oil
2 tsp finely chopped garlic (lehsun)
2 whole dry kashmiri red chillies , broken into pieces
1/4 cup thinly sliced onions
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped green chillies
1/2 cup sliced coloured capsicum
1 tsp soy sauce
salt to taste
Categories Diet, Fitness, food, Health, meal palnning, Oats Recipe, Protein, Wellness

Banana and Almond Butter Oatmeal

We love the combination of peanut butter, bananas and honey. In our quest for new metabolism boosting meals, We came up with this little number. We recommend almond butter for weight loss vs. peanut butter. You can either use peanut butter or almond butter in this recipe – both taste amazing. Substituting old-fashioned oats is also an option. Once you learn how to make crockpot oatmeal, you’ll want to regularly add it to your meal prep. The mashed up banana adds a delicious texture, and the steel cut oats hold up well to reheating all week. I love making  a big batch of this Clean Eating Peanut Butter Banana Slow Cooker Oatmeal to take to work – they don’t get mushy!

  • 2 cups unsweetened almond milk
  • 1 cup steel cut or old fashioned oatmeal
  • 1 banana thinly sliced
  • 2 tablespoons almond butter
  • 2 teaspoons honey (optional)

In a medium sauce pan combine the almond milk and oatmeal, heat on low until most of the liquid is absorbed. Add in 1/2 of the banana slices and the almond butter, mix together and let the oatmeal soak up the rest of the milk. Remove from the heat, move to two bowls, top with the remaining banana slices and drizzle with honey.

Each serving has: 375 calories, 6 g fat, 8 g fiber, 8 g protein, 66 g carbs.

Categories Advice, Diet, food, meal palnning, nutrition, Oats Recipe, Protein

How many types of Oats are Available?

Types of Oats

Oats are one of the few whole grains you’ll find many varieties of on the grocery shelf, making them an extremely versatile ingredient. With such a wide selection available, choosing the right oat for your recipe might be a little challenging. Use this quick guide to the oats you’ll find at the store to make your decisions a little easier, and perhaps you’ll be tempted to give them each a try!

All-natural and delicious, oats – in all their forms – are a terrific way to add fiber, vitamins, minerals, and plant-protein to any diet. Here’s what to look for at the grocery store:

Steel cut oats

These are coarsely cut groats with a sharp steel blade. The nutritional profile & Glycemic Index of this kind remains the same as the whole groats. The cook time of this is slightly lesser than the whole groats as they are cut.

Whole oat groats

These are hulled oat kernels meaning the outermost layer that is inedible is removed from the whole grain oats. These are chewy and go great in salads, slow cooked stews and pilafs. The cooking time of oat groats is quite long as much as 50 to 60 mins apart from the soaking time. Not all oat varieties have low glycemic index, but these have the lowest Glycemic Index among their counter parts since these are least processed.

Scottish oatmeal

 

The whole groats are stone ground to coarse meal, great to make porridge and stews. Cooking time is about 15 to 20 mins.

Regular or Rolled oats

These are made similar to the Indian Poha. They are steamed and then rolled to flatten them. So they can be eaten as such without cooking. They also cook quite fast. It is always good to use these organic since we do not rinse them and are consumed directly.

Quick cook oatmeal

These are steamed for longer and pressed more to make them flakes than the previous kind. The nutritional profile of this kind is almost the same as the rolled variety. These have a high glycemic index and must be consumed in moderation. It is good to use these too organic.

If you are striving to prevent or manage diabetes, then the best kind is to use whole groats or steel cut oats and the next choice should be rolled variety. Quick cook or instant variety are more processed and is almost similar to any processed food and is good to avoid them.

Reduced risk of cardiovascular diseases, lower cholesterol levels, improved immunity, reduced risk of type 2 diabetes are some of the health benefits that come just with the consumption of 1 bowl of oatmeal regularly. But most of us may not prefer to eat a porridge regularly.

Categories Diet, food, meal palnning, Oats Recipe

Oats Idli

Low on carbs and healthy idlis made with oats and grated carrots. Ideal for those who are calorie conscious. Oats being rich in minerals, vitamins and proteins gives this dish a high nutritive value without compromising on the delicious taste. Easy and quick to make, this Low Calorie Oats Idli recipe is ideal for a good breakfast or brunch at home.

Ingredients:

Oats – 2 cups
Rava (Sooji) – 2 cups
Curd – 1 cup
Buttermilk – 1 1/2 cups (or as required)
Asafoetida – little
Coriander Leaves – handful, chopped
Cooking Soda – 1/2 tsp
Carrot – 2 to 4 tblsp, grated
Green Peas – 2 to 3 tblsp, shelled
Green Chilli Paste as per taste
Mustard Seeds – 3 tsp
Salt as per taste
Oil as required

Method:

1. Dry roast the oats in a pan over medium flame for 3 to 5 minutes.
2. Remove, cool and grind to a coarse/smooth powder.
3. Dry roast the rava until golden and remove.
4. Cool and mix with the oats in a bowl.
5. Heat little oil in a kadhai over medium flame.
6. Fry the mustard seeds for 30 seconds.
7. Add carrot, green peas, green chilli paste and saute for a minute or two.
8. Add this to the oats mixture.
9. Add salt, asafoetida, coriander leaves, cooking soda, curd and buttermilk.
10. Mix well to a idli batter consistency.
11. Cover and keep aside for a few minutes.
12. Pour into greased idli plates and steam cook until done.
13. Remove and serve hot with chutney or sambar.

Benefits

1. Prevents cardiovascular disease: “The antioxidants present in oats are beneficial for heart disease and the dietary fibers help lower the bad cholesterol (LDL) without affecting the good cholesterol (HDL)”.

2. Prevents constipation: Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation.

3. Controls blood sugar levels: Since oats help stabilise blood sugar and reduce risk of type-2 diabetes, diabetics should consume oats regularly.

4. Reduces hypertension: If you suffer from high blood pressure, a daily dose of oats will help combat this problem and in turn, lower risk of hypertension.

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