Friday, March 8, 2013

Apple Oats Smoothie!!!!!!!! very smoothy!!!!!!

     Yes sometime apples go the way as mangoes or bananas do and also I am a smoothie person.Smoothies are the best when you wish you had some extra hours to finish your work and they help you to steal time......... Smoothies give the best of taste, flavour, delight and healthy meal/breakfast or a quick nutritious evening snack. Like this Apple Oats Smoothie.

       This smoothie serves best for breakfast when you are short for time and  you need something good to fill yourself  with , which is also good for your health.It gives you the delicious meal for the best part of your morning rich in fibre and nutrients. Do try it and have a happy Breakfast and ENJOY your DAY AHEAD!!!!!!

Inspired from Nithya's Blog.

1 big apple
1 1/2 tablespoon oats porridge ( I made it in water)
1 teaspoon honey
1 teaspoon sugar ( Sugar as per taste)
Pinch Of salt
250ml chilled water
2 Almonds to garnish

 Peel the apple and chop it into small cubes. Prepare oats porridge. Mix the apple,oats porridge and all other ingredients except almonds into blender and blend for a minute.Add water as per you desire consistency of your smoothie.Pour it into a glass, garnish with almonds and gulp it off readily.

Foot Notes: 
I have made this smoothie using water.You make with milk also. 
This Smoothie is not very sweet : the sweetness comes from the little sugar,honey and apple. If required you can add sugar.

Wednesday, March 6, 2013

Do you have enough Selenium in your diet!!!!!!!!!!


   Selenium is an essential micro-nutrient in our we have enough selenium in our diet. Selenium is a micro-nutrient which is required for normal thyroid function; it  enhances ,maintains immunity and it reduces stress by working as an anti-oxidant. Studies have shown Selenium is effective in Cancer, heart disease. Apart from any pathological condition; lets come to daily life where we encounter stress at every moment. No matter whether you are in your office, at home or any place we are confronted with stress: as in you have to completes your work in a deadline, your senior will ask all sort of questions related to your work and you should have answer to all. At home- it is your kid or family e.g. academics/sport or other performance of kid. You have to manage things also in time. And all above that you need to manage people and  also get things going on correctly. So don't you think , this all knowingly and unknowingly increases stress on our mind , body and soul. 

      Hence, in order to face this stress it important that we stay fit physically. One thing of doing this is adequate dietary intake of micro-nutrients. Stress increases risk of various diseases like cancer or heart diseases. Selenium helps to reduce this stress by its anti-oxidant property to eliminate free radicals from body formed in your body as a result of stress. Selenium performs its functions with the help of selenoproteins and enzymes like selenium-glutatlione  peroxidase.  But however it should be kept in mind that overdose of selenium also causes toxicity and therefore it should be taken in proper amount. The recommended dietary allowance for adult is 55 mcg/day. The requirement changes in children, pregnancy and lactation.(Source: Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.)
              Emphasize on intake of variety of fruits, vegetables, garlic, whole grains, and fat-free or low-fat milk and milk products.Whole grain breads, cereals, and noodles, brown rice, tuna and low fat cottage cheese can be good sources of selenium. This will make you ready to face stress without harming your body.

BE STRESS FREE!!!!!!!!!!!!!!

1. Benjamin S. Weeks et. al. Dietary selenium and selenoprotein function.  Med Sci Monit, 2012; 18(8): RA127-132.
2.E. Ekweagwu et. al. The role of micronutrients in child health: A review of
the literature.African Journal of Biotechnology  5 November , 2008;Vol. 7 (21), pp. 3804-3810.
3.  Elizabeth Williams and Melinda Harrison.Selenium: From Health to the Biological Food Chain.Journal of Biotech Research, 2010; 2:112-120.
This information should not take the place of medical advice. Take advise of your health care providers (doctor, registered dietitian, etc.) about your interest in, questions about,what may be best for your overall health or use of dietary supplements . 

Friday, January 25, 2013

Detox : Cleanse yourself to find a newer you..........

           Its many of ours new year resolution to shed away the extra weight or to get rid to that extra fat. Also, many must have decided to abstain from alcohol  for about a week or so. A solution to achieve it is through cleansing your self thoroughly: detox. I am confronted with so many questions regarding cleanse or detox; specially during this time of year. Detoxifying yourself is a serious commitment especially when are full on with vacation and festival diet.
             Therefore, going to extreme is not the way out. Fasting or giving up food is not the solution, especially during the winter season, wherein our body needs food to keep us warm. Its good to fast or cut on your diet during spring or summer when the weather is hot.....hence , now we should start in a step-wise manner and eventually move towards the detox. So, this is a good news for all of us ; as we have to postpone our fast at least till June.
            So, you should make small, warm and gentle changes in your diet for a week. No doubt that you will notice the difference within you. You will be compelled to follow this  clean nutritional regime that brings back your body to balance in regards of sleep, digestion, work and concentration.

These are some general cleansing suggestions which everyone can follow:


1. Begin your day with warm cup of water and fresh-lime juice. This cleanses your digestive system and refreshes your liver and kidney.  It would be better if you take this before taking your morning tea or coffee.

2. For one week; your meal should consists of steamed vegetables, brown rice,  clear soups and smoothies.You add ginger and other spices to increase the flavor.

3. Drink plenty water during your day,this will help eliminate toxins from your body.

THINGS TO AVOID: Sugar, fried foods, meat, dairy and all that is packed.


1. Perform Yoga for 15-20 minutes or join a yoga class.

2. Exercise: Perform low intensity exercise as your body is a resting and cleansing mode.

Hence you are surprised that I did not ask you to starve.  But remember detox does not mean starving. If you are able to handle the above suggestions then we can move to a more complex ones.
When you are through with this gentle cleanse. Try and continue to eat balance,whole food diet. Do your regular physical activity and take a proper sound sleep. Give your body and mind the complete respect they deserve,so the need to detoxify becomes less...Good luck to you with that!!!!!!!!!

 Warning :If your are a patient( Diabetes, Heart, Kidney and all other diseases) consult your doctor before doing this.

(Inspired by Sarah B)

Wednesday, January 23, 2013

Pumpkin Patties: Winter special....

         During winter we are in search of tasty and nutritious food to sustain the cold weather, so what is your idea about pumpkin......I know all smiles down...but yes pumpkins do taste good. Pumpkin is very good source of dietary fibre, iron, magnesium and keeps good control on blood glucose therefore very good for diabetic patients. But PUMPKIN!!!!! this is the thought that comes to our mind...but today's Pumpkin Patties will vanish all your bad thoughts regarding pumpkin. So try this recipe today  and ENJOY !!!..........I did it........

Pumpkin Patties


1 small red pumpkin

1/2 medium onion chopped

1 tbsp sesame seeds

3 cherry tomatoes sliced longitudinally and 1 tbsp chopped red cabbage to garnish ( optional)

1 tsp black pepper powder

Salt to taste


1.Peel and Chop pumpkin into medium size dices and boil them in water until they get cooked.

Cooked Pumpkin

 2. Smash the pumpkin ( I kept little cover of pumpkin to gain more fibre but ensure it is cooked well)

3. Add onion , salt and pepper. Transform them into shape of small round patties ( cookies) around 1/2-1 inch thick.

4. Sprinkle sesame seeds on each patties and garnish them tomatoes and red cabbage.

* These patties get formed as soft patties ; same like that made from smashed potatoes. You can eat them with spoon...

Pumpkin Patties are ready
Best accompanied with : Crackers

Friday, January 18, 2013

Mustard Broccoli Raisin Salad

As we were talking about simplicity and getting stronger on our path towards our aim, it is very important to have a healthy body , mind and soul. Healthy body is the gateway for the other I am sharing a healthy,delightful and warm salad  that is Mustard Broccoli Raisin Salad. 
Broccoli belongs to the cruciferous family which rich in micro-nutrients and anti-oxidants while raisin and mustard refreshes our digestive system. Enjoy this warm salad which is appealing even by thought so if its in front of your eyes.....ahem ahem.....................Just dig in and enjoy this winter.

 Mustard broccoli raisin salad

( inspired by cookrepublic)

Heat 1tsp extra-virgin olive oil in pan. Add 1/4 tsp mustard seeds, longitudinally chopped Almonds ( 2 pieces) and 8-10 cloves of raisins. After 30-40 seconds stir in 15-18 small florets of broccoli. Mix well ,cook for 30-40 seconds..........Serve Warm this winter

Thursday, January 17, 2013

Egg Salad Sandiwch

2013 is here and we are all excited and full of energy to accomplish our new year resolutions. As we grow, we  appreciate simplicity. Simple things makes us more comfortable . I also make resolutions but preferably short- termed and simpler so that I can stay stronger on my path to complete my resolutions and keep on setting new ones. Staying firmly on my path, today I am going to share a simple, delicious and of course healthy egg recipe with you today. Egg is most fundamental food everywhere and liked by all. It is a complete package of first class protein and also some fat. This  Egg salad sandwich  is full of proteins,carbohydrates,fats and micro-nutrients. It is the complete breakfast, where a simple and complete one is loved  to start your day rather than very dull or very tangy ones. Actually this one can be perfect eaten as brunch..........Make it today and enjoy it.........


2 bread slices ( White or brown)

2 hard boiled egg whites

1/4 hard boiled egg yolk

1/2 onion chopped ( medium size)

1/2 tomato chopped ( medium sized)

1/2 cup chopped lettuce

1 tbsp freshly squeezed lemon juice

2 tsp Ranch salad dressing ( I used) or mayonnaise

1 tsp Honey mustard ( optional)

1/2 tsp black pepper powder.

Salt to taste.


1. Using a fork smash the egg white and yolk in a bowl.Add onion,tomatoes,lettuce,ranch, pepper and salt. Stir in with lemon juice .

2. Meanwhile toast the bread slices and place a slice of bread in a plate.

3. Evenly place the egg salad on bread slice and top with another slice. Serve.

Best Accompanied by :  Fruits like orange, sweet lime.

Notes: You can add  other salad of your choice like carrot,cucumber,bell peppers.

Monday, January 14, 2013

Sesame Seeds lowers your bad cholesterol

         This is the time of peak winter everywhere, In India its time of makar sankrant festival. This festival is celebrated all over India and has different names as per the regional effect like in north India its called "Lohri", In west and mid India its called "Sankrant" or "Uttaran", In east India it is called "Bihu" while in south India its celebrated as 'Pongal". Even though there are different names area-wise but common thing done during this festival to eat various preparation of sesame seeds. I belong to west India and here we make very famous and tasty preparation of sesame called "Gulachi Poli" or "Sesame Jaggery Pancake".
          Research has proved that sesame seeds improve lipid profile in patients suffering with cardio-vascular diseases by decreasing LDL( Low density lipoprotein), Total Cholesterol and Triglycerides. Therefore it is good to heart patient to eat sesame seeds. Sesame seed is also known for its anti-oxidants and anti-inflammatory properties.
           Coming back to the recipe,this is simple and yummy recipe which is liked by children and adults both. Eating this helps our body to maintain the warmth during winter.Try this recipe...........good  for body and good on taste.........enjoy it........... 


Dough: 1 Cup whole wheat  flour

1/2 cup refined wheat flour ( maida)

3 1/2 tsp vegetable oil (lukewarm)

milk to knead the dough. (lukewarm)

pinch of salt

Stuffing: 1 cup sesame seeds

1 cup  Jaggery 

2 tsp crushed dry fruits ( almond,walnut, cashew nuts,pistachio)

1 tsp Cardamon powder ( optional)

Pinch of nutmeg powder (optional)


1. Mix the flour, add salt and oil. Mix them properly. Add milk as per requirement and knead a dough ( little thick than roti/nan dough). Keep the dough to rest for 2 hours.

2. Prepare Stuffing: 
     a) Roast the sesame seeds till get nice golden brown. Allow to cool it.

     b) Grate the jaggery by grater

     c) When the sesame seeds cool down , grind them in mixer ( consistency coarse) 

     d) Mix crushed sesame seeds, jaggery,dry fruit, cardomon and nutmeg powder.
     e) Microwave the mixture for 20 seconds and then press them hard to make small round balls medium    
3. After 2 hours, divide the dough into equal small parts. Now take one part of that dough make it into ball.
    by using a roller and a clean platform, roll the ball into a small circle .

4. Place one round ball of stuffing onto that small circle and cover the stuffing ball from all sides by the dough     
    circle. Remove the extra dough after completely covering the stuffing.

5. Now roll that stuffed ball into medium sized circle/paratha/poli/pan cake  ( like a pie crust or a pizza base)

6. Roast the stuffed circle/paratha/poli/ pan cake on skillet from both sides on medium heat. Add Ghee  ( Clarified butter) on both the sides of circle/paratha/poli/ pan cake while roasting.

Best Accompanied by: Ghee  ( Clarified butter)  or milk.

Saturday, January 12, 2013

Stress not a good Idea

World around us is full of good and more of bad things..........but never forget that there is goodness and there are good people around do not take stress.......because stress is not a good Idea....... a good head massage helps us to relax........ have head massage weekly/ fortnightly and be stress free.........

Friday, January 11, 2013

Mumbai Veeegy Pulav

We all have started new year 2013 with full zing and energy. This winter , where our taste buds wants tasty and spicy food, it is necessary for the food to be nutritious to withhold the winter winds. So lets start this new year with a tasty healthy recipe...which is Mumbai Veeegy Pulav which has a balance of protein, carbohydrate and micro-nutrients. Also it has the best mixture of Indian spices, easy to cook.........a simple recipe .........In  mumbai style vegetable pulav I have added pav bhaji masala to overcome the mundane taste of pulav. It has egg which serves a good source of first class proteins that helps increase our immunity and the vegetables take care of our micro-nutrients requirements. This is exact dinner recipe when you had a long busy day and you are tired to easy delicious recipe..........ENJOY IT............I DID.........:)


1/2 Cup Basmati Rice.

1/2 tbsp Ghee (preferably homemade)

1 tsp Cumin Seeds

3-4 cloves

1 garlic cloves ( finely chopped)

cashew nuts (optional)

1/2 cup carrot (long sliced)

1/2 cup broccoli

1/2 cup tomato (long sliced)

1 egg 

1 tsp Pav Bhaji masala

1/2 tsp Black pepper powder

Salt to taste

1/2 tsp cream to garnish (optional)


1. Wash basmati rice and cook it in pressure cooker. ( add little less than 1 cup water while cooking so that it comes out free).

2. After the rice is cooked remove gently in a plate to cool down.

2.  In a pan heat ghee, add cumin seeds, cashew nuts, garlic let them cook for a minute, add carrot broccoli and allow to cook them for 3 minutes. 

4. Add egg in to pan along with  black pepper powder and wait till the egg gets  to cooked.

5. Add tomatoes and pav bhaji masala, toss tomatoes for around 30-40 seconds .

6. Add cooked rice  and salt in the pan and stir gently so that the rice grains do not break.

7. Garnish with a whip of cream

Best Accompanied with: Yoghurt, Pickle , Papad or different raitas.