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Category Archives: Protein

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, Diet, Fitness, food, nutrition, Protein, skin, Wellness

6 skin benefits of fasting during Shravan

In case you are fasting and keeping your non-vegetarian diet aside, here are seven food items that will help you get a healthy glowing skin in the month of Shravan

If you think that fasting during Sharavan can turn your skin dull and dry, then you need to think again. This is because a vegan diet comprising of fruits, vegetables, health drinks and nuts, improves the digestive system, keeps you healthy and helps you attain a glowing skin. The fasting diet is equally rich in vitamins and minerals, fasting do have some skin benefits. These seven food items listed below will help you get a healthy glowing skin in the month of Shravan:

banana

1. Banana: Rich in vitamins, minerals, and potassium, the fruit nourishes and revitalises dry skin. Consumption of banana protects the skin against free radicals that cause pre-mature ageing. While it’s zinc content fights acne-causing bacteria and the vitamin C content promotes the production of collagen.

papaya

2. Papaya: Rich in vitamin A and Papain enzyme, papaya helps to reduce pigmentation and promote rejuvenation. Also, it removes tan and controls acne breakout.

3. Pomegranate: Its antioxidant property builds up immunity and reduces tanning. Also, pomegranate has anti-ageing property that help rejuvenate the skin internally and externally. The delicious fruit if consumed during the fasting season, will keep the skin healthy and glowing.

4. Sweet potato: It contains vitamin A, C, D along with niacin, riboflavin and potassium. Sweet potato is a rich source of natural antioxidant that reduces pigmentation and signs of ageing. During Shravan, sweet potato can be eaten in boiled or mashed form. It can also be sauteed in olive oil and eaten for taste.

5. Sabudana: This is another rich source of carbohydrate, which is eaten universally during fasting period. Carbohydrates are rich source of energy and will keep you active throughout the day. Sabudana is eaten mostly in the form of khichdi, popularly known as ‘sabudana khichdi’. Mix milk and dry fruits in a sabudana recipe to increase its nutrition level. Sabudana along with milk and dry fruita contribute to a healthy skin.

6. Cold Milk: This is one of the most important drinks to have during Sharavan. Drinking milk increases the nutrition level of the diet and helps attain a healthy skin. Anytime you feel an acid formation in the stomach or heartburn coming on during the fasting period, have a glass of plain cold milk without additives or sugar. It can also be consumed as the main drink in the morning or evening.

Stay away from high calorie foods during fasting month as such food items can weaken the immune system and lead to a dull skin.

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 food, nutrition, Oats Recipe, Protein

Oats Chilla

Oats Chilla

Ingredients:

  • – 2 cups of cooking rolled oats
  • – 2 Tablespoons of Semolina
  • – Sliced onions, sliced red and green bell peppers, mint leaves, coriander
  • – Oil
  • – Curd or buttermilk
  • – Salt
  • – Crushed garlic cloves (as per taste)
  • – Crushed green chillies
  • – Warm water
  • – Turmeric (for colour and taste)

Method:

Crush the oats till they are coarse. In a bowl, mix oats, semolina, curd or buttermilk, water, salt, vegetables, mint leaves, coriander, crushed garlic cloves, turmeric and crushed chillies and make a paste the consistency of a thick batter. Set this mixture aside for about 20 minutes. Once the oats and semolina soak up the water, your chillas are ready to be made. Heat a non-stick pan on a stove and brush the pan with a little oil. Ladle the batter on the pan and spread it in circles. You can even make small holes in between your chilla and add some oil/butter (this takes away from the health benefits) for a crispier chilla. Roast the chilla till it is nice and golden and then turn it to the other side. Once the pancake is cooked on both sides, take it off the pan and pair it with some ketchup or chutney and voila!

Tip: You can even add other vegetables to the chilla but it will make your chilla thicker. Also, use slightly soured buttermilk or curd for better taste. You can also add ajwain seeds if you like the slightly strong taste they give.

Categories Beverages, Diet, Fitness, food, Health, nutrition, Protein, salad

Melon Strawberry Fruit Salad

Melon Strawberry Fruit Salad

This Strawberry Melon Fruit Salad is perfect for all your spring/summer potlucks and barbecues (as well as Easter!) ! Its wonderfully simple yet refreshingly delicious packed with an incredible harmony of melons and fruit makes it taste extra gourmet AKA you will have everyone begging for the recipe.

Ingredients

Strawberry Melon Fruit Salad

  • 1/2 medium seedless watermelon, cubed (about 4 cups)
  • 1/2 medium honeydew, cubed (about 2 1/2 cups)
  • 1/2 medium cantaloupe, cubed (about 2 ½ cups)
  • 1 pint fresh strawberries, halved
  • 2 cups seedless red grapes
  • 2 cups seedless green grapes

Add and chop later:

  • 3 medium firm bananas, sliced
  • 2 honey crisp apples, cubed

Benefits:

  • Regulating blood pressure.
  • Boost immunity.
  • Fights cancer.
  • Helps in skin improvement.
  • Fights cholesterol.
  • It is anti inflammatory.
 Our summery ensemble of fruit includes watermelon, cantaloupe, honeydew, strawberries, red grapes, green grapes, apples and bananas. I find this particular cast of characters delightfully balanced and refreshing, but feel free to mix it up however you please.
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