Tag Archives: Indian Dietitian Online

  • 23
    Dec 16
  • 0

Turmeric Milk (Turmeric Latte/How to make Golden Milk)

Category:Indian Dietitian Online,Online Dietician India Tags : 

 

Turmeric is a plant that has a very long history of medicinal use, dating back nearly 4000 years. In India, turmeric is used not only as a principal spice but also as a component in religious ceremonies. In Ayurveda and the Unani systems, turmeric has a long history of medicinal use for purifying the blood , as an antioxidant which is beneficial nasal and throat congestion and has been traditionally used for its anti-microbial and anti-fungal and anti-inflammatory properties.

Ingredients for Turmeric Milk/ Golden Milk:

  • Milk: 1 cup (Organic grass fed cow’s milk if possible)
  • Turmeric Powder: 1/4 tsp- 1/2 tsp
  • Honey (optional): to taste
  • Pepper/cinnamon/saffron (optional): a pinch

Method:

  1. Warm the milk in a saucepan over medium heat.
  2. Add the turmeric powder and stir till it is completely dissolved in the milk (you could add the other spices if you like)
  3. Remove from heat and pour into a cup/mug.
  4. Add the honey (optional) and drink when it’s still warm.

The best time to drink it is before bedtime as it can help you sleep better (though you can drink it anytime). It helps build immunity to coughs and colds and makes a great drink in the fall/winter.

Another great way to keep coughs & colds at bay during winter is Adrak Chai or Ginger Chai Latte. Here’s the recipe for Ginger Chai Latte/Adrak Chai

 

  • 20
    Dec 16
  • 0

Adrak Chai (Brewed Ginger Tea Latte)

Category:Indian Dietitian Online,Online Dietician India Tags : 

Ginger has many medicinal properties and has long been used in Ayurveda and other traditional medicinal systems for improving digestion, reducing intestinal gas and alleviate nausea and vomiting (including morning sickness) and reducing the pain during menstrual cramps. Ginger is also used in Ayurveda to reduce phlegm and coughs, colds and breathing difficulties. Research has also shown it has anti-inflammatory properties also reduces inflammation and makes it a great pain reliever for athletes and arthritis.

In our house, we switch to ginger tea (adrak chai) the moment it starts to get cold (which is usually in autumn) and switch to cardamom tea in summers.

Ingredients For Adrak Chai or Ginger Tea Latte: Serves 4

  • Milk: 2 cups
  • Water: 2 cups
  • Tea leaves: 4 teaspoons ( we use orange pekoe)
  • Ginger: 1 ” piece
  • Sugar/Stevia: to taste

Method:

  1. In a saucepan, heat the milk and water and add the tea leaves.
  2. Grate the ginger (you could also crush them and add) and add it to the saucepan.
  3. Let the tea boil for 8-10 mins on low heat.
  4. Switch off, strain the brewed tea and add sugar/stevia.

Note: We like our tea with a lot of milk, but you can reduce it or even just have black tea with ginger. You could also add cardamom or other spices like pepper,cinnamon. We prefer our tea with just one spice at a time 🙂

Fresh ginger contains greater levels of gingerol and other anti-inflammatory compounds.

Storing Tip: You can store fresh ginger in the freezer and grate it while frozen directly into your saucepan.

Another great recipe for keeping coughs and colds away is Turmeric Milk/ Turmeric Latte or Haldi Doodh. Here’s the recipe : How to make Turmeric Latte/Golden Milk

 

 

 

  • 14
    Dec 16
  • 0

Spaghetti Squash (and a Low-carb dish)

Category:Indian Dietitian Online,Online Dietician India Tags : 

So what’s so great about me putting up a photo of a plate of spaghetti??
Look more closely-that’s not your regular spaghetti-it’s a SQUASH!!!!! A couple of weeks back when I was chatting with my brother, he had mentioned that he had recently tried spaghetti squash and that got me intrigued and I quickly put it on my shopping list. I found it quite easily,but I wasn’t too sure if it was the right one as it looked no different from the rest of the squash where it was kept( I guess I was expecting something which at least vaguely resembled spaghetti),but the label on it very clearly said “Spaghetti Squash” and also had cooking instructions (thank you very much).

The instructions said that I could either bake it or microwave it-I microwaved it on high for about 7-8 minutes(after piercing the rind) and let it cool for sometime before cutting it open-and voila, there was the spaghetti just staring at me-beautiful!!!

Spaghetti squash

I hadn’t even thought of what to do with it. I could make spaghetti(after all it was named after it) or I could use it as noodles. Since this was the first time,I settled with a simple spaghetti dish with sauteed vegetables along with grated Parmesan cheese (you could try adding chicken, meatballs).  The result was a nice crunchy dish( and it was all vegetables!!) which was very filling.

Spaghetti Squash

Next time I’m going to be a little more adventurous and try out something new-maybe a salad, or maybe a stir-fry dish,or use it as noodles. Any suggestions??

Question: How would you like to try out Spaghetti squash?

  • 01
    Dec 16
  • 2

Green Apple and Mint Chutney

Category:Indian Dietitian Online,Online Dietician India Tags : 

I had picked up 3 Granny Smith apples in the hope of turning it into a chutney that a friend had made.Well,the recipe involved some cooking and since I was feeling too lazy for that, thought I’d make it like raw mango chutney.So,I peeked into the fridge and got out all the stuff that goes into a regular chutney-mint leaves,cilantro,ginger,lemon,green chilies and put them all in the blender with the cored and peeled apples. The resulting Green Apple Chutney which came out of the blender reminded me of the “chaat” taste and so I blended some sugar and a little roasted cumin seeds,and the result was great. The Green Apple Chutney can be eaten with meals,mixed with yogurt and used as a dip, or used as a spread in a sandwich.Here’s what I blended together for the Green Apple Chutney:
Ingredients for Green Apple and Mint Chutney:

  • Granny Smith apples/tart cooking apples-2 nos.(peeled,cored and chopped)
  • Mint leaves-10 numbers
  • Coriander leaves/Cilantro-2 tablespoons
  • Green chilly/Serrano-1 no.
  • Ginger-1/2″piece
  • Lemon juice-2 tablespoons
  • Jeera/Cumin seeds-1 tsp(roasted)
  • Jaggery/Stevia-2 tsp/to taste (optional)
  • Salt-to taste

Method:

  1. Put all the ingredients into a blender and blend till you get a fine paste.
  2. Adjust salt and sugar according to your taste.
  3. Serve the Green Apple Chutney with sandwiches, as a dip or as a salad dressing.
  • 29
    Nov 16
  • 0

How to motivate yourself to Exercise?

Category:Indian Dietitian Online,Online Dietician India Tags : 

Top 5 ways to beat workout shyness

 Are you one of those who keep putting off exercising to ‘tomorrow’? Do you start your New Year’s resolutions with ‘Start exercising daily’ but never seem to be able to ‘start’ or if you do start never are able to do it for more than a couple of weeks? We all know that we should exercise, but some days it’s tough to get moving: not enough time, too tired, no energy. Here are some tips to beat workout shyness:
1. The ‘Buddy’ system: get a friend/ relative/spouse/ neighbor to workout with you. Having a partner makes it more difficult to miss the gym when a spell of laziness hits you, and you are likely to work out harder once you are there. The best part of having a workout buddy is that after you complete, you’ll have somebody to cut loose and celebrate with! You’ll also have somebody to continue working out with in order to keep yourself in your best shape possible.
2. Buy a whole year’s package: basically pay up. Money is the ultimate motivator. A whole year’s gym package would probably cost you a bomb and you’ll find yourself being regular just to get your money’s worth (if not anything else).
3. Set a goal: To start with, set small attainable goals like exercising for five days a week for at least 45 minutes each time. Once you attain this, then you could go one step further by either increasing the intensity of training or by increasing the time for exercising, etc.
4. Find a workout that is fun: Exercise need not be limited to working out in a gym. You could find some fun activities like dancing, jazz exercising, aerobics, playing a sport that you love (like tennis, basketball, squash, etc). Sometimes the fun element in these can make you look forward to it rather than detesting the thought of it!
5. Reward yourself: Every time you achieve a goal, reward yourself-it could be going for a movie, meeting up with friends, a facial, a new dress, getting a new hair cut or buying yourself a gift certificate to a spa (go ahead and pamper yourself, you’ve earned it!)

President Obama makes time for exercise whenever he can-so what is YOUR excuse??

Along with these tips, don’t forget the health benefits of exercising:
• Helps manage your weight,
• Combats diseases like osteoporosis, heart diseases, certain types of cancers and diabetes,
• Improves your mood,
• Promotes better sleep and
• Boosts your energy levels.

So pack a bottle of water, wear a snazzy exercise outfit and hit the gym (or the dance floor/ tennis court, etc) and watch those extra layers of fat melt away. You may even surprise yourself by fitting into the pair of jeans from your college days!

  • 07
    Nov 16
  • 0

Alasande Kalu (Lobia) Gasi (Black Eyed Beans in a thick coconut gravy)

Category:Indian Dietitian Online,Online Dietician India Tags : 

Black Eyed Peas are high in Vit A, fibre, potassium and folate and is known to help in relieving constipation, keeping sugar levels in check and in lowering cholesterol levels.

This is a Mangalorean recipe and is served with rice. It can be made with Indian yam /potato or even with Mangalore sautekai (mangalore cucumber).

Ingredients for Alasande kalu gasi :

  • Black Eyed Beans (Alasande kalu) – 1/2 cup (Soak overnight)
  • Tomato – 1 large (chopped)
  • Grated Coconut – 1/2 cup fresh/desicated
  • Red chilli powder: 1 tbsp
  • Coriander powder: 1 tbsp
  • Potato: 2 small cubed or Indian Yam(Suran/Suvarnagadde): 1/2 small, cubed (OPTIONAL)
  • Cumin/jeera powder: 1/4 tsp
  • Salt: to taste
  • Coriander/ cilantro leaves: 3 tbsps chopped (for garnish)
  • For Seasoning:
  • Mustard Seeds – 1 tsp
  • Urad dal: 1 tsp
  • Channa dal:1/2 tsp
  • Dry Red Chilli: 1
  • Hing/asafoetida: a pinch
  • Curry Leaves : 10
  • Garlic: 4 cloves (crushed)
  • Oil – 3 tsps

Method:

  • Pressure cook the black eyed beans ( the beans must be tender, but still firm and hold shape).
  • Meanwhile grind the coconut, red chili powder, coriander powder and jeera powder with a little water till you get a fine paste.
  • Heat a kadai, add a tsp of oil, add the potatoes/yam (optional) and fry for 2-3 minutes.add the tomatoes and saute. Add some water and close and cook the potato/yam and tomato .
  • Add cooked black-eyed beans and salt.
  • Add the ground paste to the cooking beans. Adjust the consistency of the gravy by adding water.
  • For seasoning, heat oil in a pan, add mustard seeds,urad and channa dal. When the mustard starts to pop, add the dry red chillies,  curry leaves, hing and crushed garlic.
  • Fry for a minute, then add this to the gravy. Mix and close the gravy and let it sit to infuse the flavours of the seasoning.
  • Garnish with chopped coriander leaves and serve with rice or even phulkas.
  • 29
    Oct 16
  • 0

Easy Microwave Doodh Peda (Condensed Milk Peda)

Category:Indian Dietitian Online,Online Dietician India Tags : 

This is a quick peda recipe and takes just 3-5 minutes. A tasty recipe for when you are in a hurry and still want to make a dessert or mithai. I make this for Diwali. Sweets are fine if you don’t eat it on a daily basis and also know when to stop. Festivals, birthdays and special occasions definitely deserve a sweet treat.

Ingredients for Microwave Doodh peda:

  • Instant Dry Milk (Milk Powder) – 2 cups (150gm)
  • Sweetened Condensed Milk – 1 can (aprrox 396gm)
  • Unsalted Butter – 110g (1 stick)

Method:

  1. In a microwave safe dish, melt the butter, then add in the milk powder and condensed milk and mix well.
  2. Cook in the microwave for a total of  3 minutes, mixing well after every minute.
  3. After 3 minutes, mix well again and leave aside for it to cool down.
  4. After it has cooled down enough for you to handle(say 5-10 mins), grease your hands and make balls (You can also take the entire mixture and flatten it on a greased sheet with a rolling pin and use different shapes (cookie cutters) to have cute shapes).
  5. Gently press the balls and flatten them a little and place a raisin or a sliver or pista/badam.
  • 20
    Oct 16
  • 0

Palak Chutney(Spicy spinach chutney)

Category:Indian Dietitian Online,Online Dietician India Tags : 

If ‘Green smoothies’ (with raw palak)or ‘Spinach juice’ isn’t your cup of tea, then you can try out this spicy palak chutney which is a great way of adding green leafy vegetables to your diet.

Spinach is loaded with nutrients like protein, fibre, vitamins ( A, C, E, K , as well as vitamins B2, B6 , folate) and minerals like manganese, magnesium, iron, copper, calcium and potassium.

The original recipe uses tendli/tondli(ivy gourd) leaves,but since that isn’t available everywhere, had to substitute with palak. The resulting Palak Chutney was quite close to the ‘tondekai/tondli chutney’ that I remember. Here are the ingredients for the Palak Chutney:

Ingredients for Palak Chutney:

  • Palak(baby)/Baby spinach-2 cups chopped
  • Garlic-5 cloves(crushed)
  • Ginger-1″ piece
  • Cilantro/coriander leaves-1 cup
  • Green chillies-6-7nos(or according to taste)
  • Roasted channa dal-2 tbsp
  • Roasted groundnut-2tbsp
  • Hung yogurt/curd-3tbsp
  • Lemon Juice: 1 tbsp
  • Salt-to taste
  • Oil-1tsp

    Method:
    1)Heat the oil in a pan,add the garlic and green chillies and saute for a couple of minutes.
    2)Add the chopped baby spinach and saute till they are cooked.Let it cool.
    4)In a mixer grinder-add the channa dal,groundnuts,cilantro,ginger,salt and the cooked palak.
    5)Make a fine paste.
    6)Pour the palak chutney into a bowl. Add the lime juice, yogurt and mix well. Test for salt.

    Palak chutney tastes great even without the addition of the yogurt/curd at the end(add a little tamarind). I just love the creaminess that the yogurt adds to the palak chutney.
    Serve the palak chutney with idlis/dosas, as a spread for sandwiches,a dip or as a side with your meal.

  • 05
    Oct 16
  • 0

Pineapple Rasam (Pineapple Mulligatawny Soup)

Category:Indian Dietitian Online,Online Dietician India Tags : 

Pineapple is rich in fibre ,vitamin C and manganese.  Bromelain is an enzyme that is found in pineapple that can be helpful in healing tissues, reducing inflammation, and treating cancer because it helps restore the immune system. 

There are so many versions of the famous “Mulligatawny Soup” (the literal Tamil translation being just “pepper water” ) that I decided to add my own version-a pineapple  flavoured mulligatawny soup. The addition of the pineapple makes this soup a perfect soup for summer or winter.
Ingredients for Pineapple Rasam:

  • Pineapple: 1 cup (chopped)
  • Onion: 1/2 medium (finely chopped)
  • Garlic:2 cloves(crushed)
  • Ginger:1/2 ” piece(finely chopped)
  • Pepper: 1-2 teaspoon(freshly ground)
  • Turmeric: a pinch
  • Curry powder or Sambar/rasam powder:1/2 to 1 teaspoon
  • Green chillies:1-2(slit lengthwise)
  • Water/vegetable broth/dal water: 2 cups
  • Oil: 1 teaspoon
  • Salt: to taste
  • Jaggery (gur): 1 teaspoon(optional)

For tempering:

  • Mustard seeds: 1/2 teaspoon
  • Zeera/Cumin seeds-1 teaspoon
  • Peppercorns:3-4 nos.
  • Curry leaves:2-3 nos.
  • Hing/Asafoetida: a pinch (optional)

Method:

  1. Puree half the quantity of the pineapple into a fine paste and keep aside.
  2. Heat the oil in a saucepan and add the mustard seeds,cumin seeds and peppercorns.
  3. When the mustard starts to sputter,add the curry leaves,turmeric and the asafoetida/hing(optional).
  4. Add the chopped ginger and the crushed garlic and stir-fry till slightly brown.
  5. Then,add the chopped onions,green chillies and salt and saute till the onions are golden brown.
  6. Add the pineapple puree along with the rest of the chopped pineapple pieces,curry or sambar/rasam powder,sugar/jaggery(optional) and stir continuously for about 5-6 minutes on medium heat.
  7. Add about 2 cups of water/vegetable broth (or you could also use the water after boiling dal) and let it simmer for about 10 minutes.
  8. Serve hot with a dash of freshly ground pepper.

Question: What is your favorite “summer” soup?

  • 29
    Sep 16
  • 0

Beetroot Mocktail/ juice

Category:Indian Dietitian Online,Online Dietician India Tags : 

This is a great drink for athletes ,sports persons and for those who exercise regularly as beetroot is loaded with nitrates . Nitrates when consumed are converted to nitric oxide which helps in opening the blood vessels and allows more blood and thereby oxygen to be delivered to the muscles. Beetroot juice which is naturally rich in nitrates, is believed to enhance exercise endurance among athletes. People living in high altitude areas will also benefit by drinking this juice as it increases oxygen supply to the body.  Besides this, beetroot  juice has also shown to reduce blood pressure.

Ingredients for Beetroot Mocktail:

  • Beetroot:1 small
  • Carrot: 1/2
  • Lime juice : 2-3 tablespoon
  • Apple: 1

Method:

  1. Blend all the ingredients together in a juicer.
  2. Serve chilled.

Note: The carotenes of beetroot will turn your urine and stools pink in colour which is normal.

Other Beetroot recipes:

  1. Beetroot Salad: Click here for recipe
  2. Beetroot Upkari(a simple Mangalorean style stir-fry): Click for recipe here
  3. Beetroot leaves dal: Click here for Recipe

Copyright 2020. My Indian Dietitian