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Categories Diet, Fitness, food, Health, meal palnning, Oats Recipe, Protein, Wellness

Banana and Almond Butter Oatmeal

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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?

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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

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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 Diet, food, meal palnning, Oats Recipe

Oats Idli

Tags , , , , , , Categories Diet, food, meal palnning, Oats Recipe Posted on 3 Comments on 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.

Categories Beverages, food, Health, nutrition, Preventing Illness

Carrot spinach juice

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Carrot spinach juice

This healthy spinach carrot juice recipe will not only give you a TON of natural energy, but has a hefty dose of fiber!  The pineapple is a nice sweetener and flavor, make sure to keep the nutritious core in it, as your Blendtec or Vitamix high powered blender will easily pulverize it and make it digestible for you.  You can substitute apple for the pineapple if necessary, but make sure to core it first, since apple seeds aren’t nutritious like the core of the pineapple! You can use regular water or we like coconut water for added hydration, electrolytes, and potassium. Because carrots juice is so fibrous compared to other juices we make and to make it more of a thin juice consistency, you will notice in the recipe instructions for Blendtec we use the SOUP button, which runs a full 40 seconds longer than the WHOLE JUICE button, and for Vitamix, we run it a full 1.5 minutes on High before manually stopping. However be sure to add lots of ice so it doesn’t get hot and kill the live enzymes.

Ingredients:

  • 2 Carrot peeled and chopped.
  • 1 Bunch of spinach (1 cup).

Method:

Clean the spinach carrot cut into pieces add carrot, spinach and ½ cup water into the mixer grinder or blender blend it discard the  pulp and serve. Drink it immediately to get maximum nutritional benefit.

Benefits:

  • Creation of RBC.
  • Relief from Rheumatoid Arthritis.
  • Prevent bleeding gums.
  • Rich in Antioxidants.
  • Prevents formation of cancerous cells.
  • Treats vision problems.

 

Categories Advice, Diet, food, Health, nutrition

Choose your food wisely

Tags , , , , , Categories Advice, Diet, food, Health, nutrition Posted on 4 Comments on Choose your food wisely

We all can eat better, and truthfully, there are simple and delicious substitutions for the unhealthy food items you love. Here are some ideas. Try them and figure out what tastes good to you. It’s worth the effort.

Eat lean chicken, Not chicken nuggets

Benefits of lean chicken:

  1. High Protein Content
  2. Rich in Vitamins & Minerals
  3. Weight Loss
  4. Control of Blood Pressure
  5. Reduced Cancer Risk
  6. Reduced Cholesterol
  7. Treatment of Common Cold

 

Eat a veggie burger, Not a cheeseburger

  1. B Vitamins
  2. Iron
  3. Fiber and Protein

 

Eat baked potatoes, Not French fries

  1. Just 110 calories.
  2. No fat, sodium or cholesterol.
  3. Nearly half your daily value of vitamin C.
  4. More potassium than a banana.
  5. A good source of vitamin B6.
  6. Fiber, magnesium and antioxidants.
  7. Resistant starch.

 

Eat whole grain toast, Not doughnuts

  1. They’re High in Nutrients and Fiber.
  2. Lower Your Risk of Heart Disease.
  3. Lower Your Risk of Stroke.
  4. Reduce Your Risk of Obesity.
  5. Lower Your Risk of Type 2 Diabetes.
  6. Support Healthy Digestion

 

Eat hummus, Not ketchup

  1. Good Source of Plant-Based Protein
  2. Fights Illness and Disease
  3. Decreases Inflammation
  4. Helps Digestion and Intestinal Health
  5. High in Vitamins and Minerals
  6. Supports Bone Health
  7. Protects Heart Health
  8. Boosts Your Energy

Eat dried fruit and nuts, Not potato chips

  1. High Fiber
  2. Antioxidants
  3. Nutrient Density

Eat spaghetti squash, Not pasta

  1. Anti-Inflammatory To Fight Cancer & Arthritis
  2. Promotes Cardiovascular Health
  3. Helps Prevent Birth Defects
  4. Eye Health
  5. Antioxidants
  6. Aids Weight Loss

 

Eat lettuce wraps, Not tortillas

  1. Fights Inflammation. Certain proteins in lettuce (or Romaine lettuce), like lipoxygenase and carrageenan, help control inflammation.
  2. Aids Weight Loss. Save.
  3. Promotes Brain Health.
  4. Boosts Heart Health.
  5. Help Fight Cancer.
  6. Cuts Diabetes Risk.
  7. Promotes Vision Health. …
  8. Promotes Digestive Health.
summer holiday and food
Categories Advice, Fitness, food, Health, summer, Wellness

Your Summer Holiday  Health & Diet Guide

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Your Summer Holiday  Health & Diet Guide

Summer holidays present a wonderful opportunity to explore new places,Travel and enjoy outdoor activities, they also brings various temptations that pile on unhealthy or unnecessary eating. This could create a problem, if you are trying to maintain or reduce weight. Here are some vital health & diet tips to help you maintain your vital statistics.

If you have planned a summer vacation, then you need to plan your intake from the moment you step out of your house. If you have planned to take your car, then you could pack in some light salads or sandwiches made with whole meal bread along with some iced tea or even green tea.

summer food and holiday

This will ensure that you do not pig out on burgers and fries along the journey. Give your children sandwiches and low-calorie cereal bars that provide energy at lower calories. If you are travelling by air, then the temptations are even greater, since in-flight food, alcoholic drinks, and even fruit juices are high in high calories.

Skip on the butter and cheese provided in your food tray. Avoid alcohol, since it ends up increasing your period of jet lag.Stick to a small can of beer or wine. Drink plenty of water, and a small glass of canned juice, instead of fizzy drinks with no nutritional value.

Know More About – Ideal Food for Summer All Time

The situation gets even worse, when you reach your holiday resort, with scrumptious breakfasts, unlimited buffet lunches, dinners, and a mouth-watering variety of desserts after every meal. You might also tend to relax your diet, since you are on a holiday.

While you may enjoy the delicacies spread out before you, try to pick out a lot of salads, grilled vegetables and rice or whole meal bread into your lunch and dinner schedules, and limit the amount of red meat or desserts on offer. Avoid salads dripping with mayonnaise.

summer holiday and food

If you stay near the sea, then the resort would also have a wide variety of fish, crabs, and lobsters on their menu, try them out, especially when not deep-fried or wrapped in batter.

Include fruits, cereal, and whole meal bread for breakfasts, instead of omelettes, bacon or ham. Even while eating barbecues, eat chicken instead of sausages or beef. For desserts, stick to fresh fruits with a little ice cream or sorbets instead of gorging down on hip-exploding cheesecake.

Even if you do tuck into the delicacies, your holiday resort offers many ways to burn off the fat. Go swimming, hit the gym, or at least engage in regular long walks. If your resort is on the beach, then you can go snorkelling, kayaking or even hire a pedal boat.

Even while on alcoholic drinks, stick to small quantities of beer or wine, instead of calorie rich cocktails. In addition to adding on calories, alcoholic drinks dehydrate the body and cause a hangover that could ruin your holiday.

Even as you enjoy your summer holidays, you can still ensure that you enjoy your various meals, while maintaining a low calorie count. Even if you gulp down the odd high-calorie delicacy, you can still burn it off in a fun way by physical activity.

Know More About – How To Stay Fit In Summer

stress management
Categories Health, Meditation, Stress Management

Understand Stress and learn to Manage

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Understand Stress and learn to Manage.

stress management

What happens when you are stressed?

Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response.

Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time.

But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school.

What can you do about stress?

The good news is that you can learn ways to manage stress. To get stress under control:

  • Find out what is causing stress in your life.
  • Look for ways to reduce the amount of stress in your life.
  • Learn healthy ways to relieve stress and reduce its harmful effects.

stress management akhilasoukhya

How do you measure your stress level?

Sometimes it is clear where stress is coming from. You can count on stress during a major life change such as the death of a loved one, getting married, or having a baby. But other times it may not be so clear why you feel stressed.

It’s important to figure out what causes stress for you. Everyone feels and responds to stress differently. Tracking your stress may help. Get a notebook, and write down when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress. Tracking your stress can help you find out what is causing your stress and how much stress you feel. Then you can take steps to reduce the stress or handle it better.

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