Author: suphalac

Cumin, home made foods, Suphala care, traditonal

Turberry Pickle to heal in Pinky Winters

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Turberry is not found on google, its coined by us Team Suphala care 🙂

This actually is our super nutritious food, immune boosting, detox our hero Turberry pickle(Fresh Turmeric /Haldi and Indian Gooseberry /Amla)! While it also has a volley of Anti Oxidants from its own sources apart from whole /crushed black pepper,hard dark green chillies, mildly laced with chilly powder,along with Cumin/Jeera, Fenugreek/Methi seeds and Mustard/Rai seeds and asafoetida/hing tampered in gingelly/Til oil !

Yes you are getting introduced to of art of healthy healing pickling diet.

Super simple to make if you are ready to give some arm strength and finger grip ! Yep you need to grate 500 gms of amla and 500 gms of peeled grated haldi, followed by lime juice of 20 medium sized lemons.

Rest is all easy mix rest of the ingredients whole black pepper, chilly powder, salt, lemon juice and grated Amla and Haldi mix well. Store the pickle in clean and dry bottles -glass or ceramic bottles preferably to retain original taste and flavour and less chances of spoilage and plastic contamination. Leave the bottles in cool and dry place and start scooping out after three days and relish it till you finish it!

Now take a bowl of if tamper it with gingelly oil 2 tsp with cumin, mustard and asafoetida and add to bowl of pickle and mix well and serve it with your favourite piping hot plain dal ,steamed rice and yes a spoon of our darling ghee /tuppa to make it a complete food.

This pickle is ideal for the winters in India, you should surely make this if you find gooseberries and fresh turmeric  in plenty in your local markets ! This also encourages your habit of promoting local produce, regional and seasonal foods ! Surely not making a dragon fruit pickle please!

Now there would be 1000 odd question who can eat is it safe for kids, pregnant woman ,elderly, hypertensive, diabetic , weight loss????and many many more….

Well  let us summarise, this is a pickle made with reasonably less salt and less of oil unlike the traditional amla pickle which has loads of oil and salt. Its more of sour and tangy astringent flavours with dash of chilly and pepper flavours which feels more fresh and flavourful. Hence if you are a normal healthy individual and with out any turmeric allergies and not on any hypertensive drugs then you can safely relish it 1 or 2 spoons a day, while you are hypertensive then you can take a half  tsp of it alternate days, keeping a tab incase your blood pressures rise with high salt intake.

This is not for pregnant mothers, uncontrolled blood pressures, renal stones and any other kind of renal/kidney disorders, with high levels of Sodium and Potassium levels. As the key ingredients are rich in loads of vitamin A  and C but also high on Sodium and Potassium levels which can be damaging in case of renal disorders. But surely yes for lactating moms , diabetics, cancer preventing, and all those people who want to eat home made pickles yet feel healthy and strong and trying for a home made detox!

burgers, Food, Health, Nutritious Food, Spices, Uncategorized

Division of Traditional Indian recipes and Multiplication of global ingredients in recipes = Globalization of Indian nutritious recipes and diet

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Traditionally Thali is a meal usually served as lunch /dinner consisting of Rice and Roti / phulka / chapatti, Vegetable gravy curry, seasoned toasted curry (dry vegetable curry/ or chicken or egg in case of a non-vegetarian thali) Dal, Curds, fried crispies Pickle and Chutney. Amount of rice and roti varies depending on regional staple food grain. All southern and eastern states of India have rice as their staple cereal, while in North its Wheat, Maize and Bajra, in Western parts it’s a combination of rice and roti (Jowar- Sorghum vulgare), Bajra(Pennisetum typhoideum) and wheat) in 30/70  or  50/50.Basic Meal

However the way each recipe is cooked in different regions is strongly ruled by the crops and spices that are locally grown. Within the same region every house hold has a different way of making a recipe say for instance sambar (Lentils (masoor dal) or Red gram (turdal)  cooked in plenty of water, tamarind juice, spices with one or more vegetables), I must have tasted at least thirty different versions of sambar with in Bangalore. Several of my Andhra friends complain of sweet taste of sambar in Bangalore, while Chennai friends complain of lack of spice and sourness, while Keralites want it with more pepper and chili powder for obvious reasons.

Thanks to sundry cookery shows on television, social media and boxed spice industry for not merely taking Indian food global, but has been instrumental in gradual standardisation of recipe. Especially if the person cooking is opting for ready to make spice mixes for sambar, rasam, Indian curries and several other dishes the use of the spice is well described in making of the recipe. In the coming decade I am sure at least 70 of the population would depend on packed spices or masalas and recipes might get more standardised and cooking methods more uniform across various regions. Tangentially the Indian recipes/ spices/vegetables and fruits are finding place with make overs that can sync with the foreign palate.

However I do not find this a welcome change since we miss out on the original regional traditional recipe that has survived over the years. I strongly believe in the fact that all traditional recipes which are homemade across the regions have a strong scientific base in preparing the recipe in a particular manner which balance the nutritional needs of individuals. There are several factors which rule the preparation of a particular food depending on the geographic location, vegetation, crops, soil, water sources, climate and socio-political set up.

As most of us are aware that traditional Indian recipes are cooked on a slow flame.With a combination of freshly ground spices and herbs, this method gives sufficient time for the food to absorb the essential oils from the spices and herbs and makes the dish abundant in readily available antioxidants along with the protein, carbs and fats associated with that particular food. This method is certainly losing ground as all these recipes are sliced up with new methods of fortification and easy cooking techniques. However this revised traditional dish lacks the natural flavours and wholesomeness. While it certainly gets fortified in terms of protein, fats and carbs. Decidedly the antioxidant levels of these foods certainly does not improve with the new methods adopted. The most pathetic twist ever , I have come across is the vadapav twist, noodles in place of potato vada. Imagine the refined carbs over load in this dish !

noodles pav

With the changing times and advances in cooking appliances we certainly save time but to retain traditional form of cooking at least let’s not mix-up global foods in our traditional recipes. Every Indian traditional recipe is a fine balance of food chemistry making every dish complete and neutral in nature and extremely nutritious and unassumingly delicious. For instance let’s look at the simplest and most popular summer recipe consumed across Indian, Mango pulp (Aam Rass) with Puri / Chapati /curd rice. We all know that Mango is rich in several anti-oxidants, fructose and several cancer fighting properties. Making a simple juice of the ripe fruit without additives is healthy , but traditionally Indians love eating Mango pulp, mixed with little ghee/ Milk  and a pinch of salt along with Roti / Poori or Curd rice in Southern states.

Well let me tell you why this is more healthier than just guzzling down the mango juice thinned with water and unwanted sugar. Mango pulp is rich in sugars, vitamins and minerals and when complemented with milk or ghee (clarified butter) improves absorption of these essential nutrients without harming the gut and for easy bowel moments., compared to as  is form in which the absorption is direct and you will find a spike in blood sugars. While when consumed with roti, poorie or curd rice (consumed in combination with a protein, fat and carbs combination) its absorption is slow and complete without causing any shocking changes in blood sugar levels. Hence ideally even if a diabetic loves to have a cup of mango pulp its ideal to take it along with a cereal food which will not spike the blood sugar levels as its released slowly along with complex combination of food.

This is one small and simplest example to understand the beauty of traditional methods, combination of foods and the hidden health benefits behind every recipe.

Promote traditional foods and traditional eating practices which are safest and avoid make overs of traditional foods.  Globalisation of Indian foods to a certain extent is acceptable as long as the traditional methods and ingredients are used. However changing a few ingredients or adding a few more in the existing recipe will not only over load the nutritionally but also influence the digestive systems which many not be accepting it for its basic constitutional design adaptable for a particular geographic location. Like the paneer dosa, or cheese dosa.

cheese dosaDo we really need to eat paneer or cheese in South of India? Well the answer is No keeping in view the traditional status of the Dosa and its goodness. A traditional dosa will have good amount of ghee or oil, apart from the traditional coconut, gram chutney with chilles and tampering, potato curry and sambar, makes it a wholesome and complete meal an ideal start for a breakfast. But imagine adding double dose of fat and protein in the form of cheese and paneer will essentially spoil the balance of the entire breakfast. So eating traditional foods will not a make you fat, eating traditional food with an international twist will certainly make you feel world is round physically and mentally!  If this article crosses the eyes of chefs, cooks and cooking enthusiasts request is let the original be original , remember old is gold, twist of taste may not go with the tongue and bellies of millions across the globe. Imagine making a burger with beans and bottle guard filling, will this be appreciated and liked by our burger eating nations? Answer is certainly not! Let’s not pollute our traditional foods with unwanted ingredients. However the idea behind this write up is undoubtedly not to kill your experimental approach to dish out new food varieties, concern has been regarding, adoption of food ingredients used in other parts of the world and mixing it with traditional Indian recipes. Traditional Indian foods are sacred and let us sanctify and stick to the original methods of making them, to retain its health benefits and palatability.

bonding, Uncategorized

Party world and the food misused for decorations !

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India is very famous across the globe for her vibrant and colourful way of celebrating life events. One of the popular title for celebrating Indian weddings  is “Big Fat Indian wedding!” There was a time an average wedding had a fixed budget and major portion of it was allocated to food on the wedding day.  I remember as a child in any wedding there used to be not more than two desserts , two curries rice, special rice dish (Pulao/Biryani) raita, Dal roti and salad, papad and chutney and cool/cold drink if the wedding is in summer and of a rich family. However we have managed to develop an elephantine appetite for good food and now regardless of the affordability the peer influence has been so strong that an average budgeted Indian wedding you shall find at least two Chinese, 2
Punjabi, a few chat varieties and south Indian tiffin’s (idly dosa, Vada etc.)
apart from the regular, regional thali. Ofcourse not to miss the plateful of sweets and ice-creams.

silver plateA rich big fat Indian wedding the menu
might be a small book of ten to twelve pages serving food from across the globe. However with changing times and trends and a more busy lifestyle we have learned to invest elaborately in pre wedding ceremonies like engagement, sangeet and mehendi ceremonies, irrespective of the regional divide. All these events are celebrated close to an average budgeted Indian wedding. I don’t see any big difference between engagement ceremonies and weddings except for number of people. The amount of fruits and vegetables used for decorations and menu list remains more or less the same as that of a wedding. At one point we blow trumpet on food inflation and soaring cost of living in cities same time we have been lavish in celebrating events at length. We have to have if not a big agency, at least an average local event management agency to organise the celebration, a caterer who can make foods from across the globe in Indian version, while he might not have even travelled out of the state he lives in, and an elaborate or should we call it a minimum of 10-15 kg of fruit and vegetable carvings used for decoration in the dinning area.

food carving

I really don’t see anything that we get out of this except for appreciating the food carving and dumping all this in a bin immediately after the event. This might sound too much, however imagine donating a  ten kg bag of fruits and vegetables by the couple to less privileged people. I think we are sinking in too much of materialistic outlook for every big and small life event rather than being part of a social event meeting old and some new relatives and friends,  and celebrating with a greater purpose of bonding and spreading love.

Well the point again is to ensure that we invest for a genuine reason not just to please the peers and guest. All the investments on wedding decorations and supplies are just one day affair just like the wedding dress of the bride and bride groom which they never wear nor fit in those clothes over the years 🙂 As we know good and healthy food as satvik aahar, (balanced diet) there is a need to change the system of celebrations in Satvik way.

Nutritious Food

Makara Sankranti the festival of Harvest & Woman’s Health!

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Makara Sankranti, the day of entry (sankranti) of the sun into the constellation of Capricorn (makara), is the only major Indian festival that follows the solar calendar, falling every year on January 14 (occasionally on the 15th). Roughly 1700 years ago Makara Sankranti coincided with the winter solstice, and many in India continue to regard it as the first day of uttarayana, the period lasting until the summer solstice when (in the Northern Hemisphere) the sun appears to move into the north, heralding the start of longer days. Makara Sankranti is a social day, with many in north and west India flying kites and folks in Tamil Nadu cooking pongal (milky rice pudding), where that day is, fittingly, known as Pongal.⁣
⁣
At Prayaga (where the Rivers Ganga and Yanuma meet) Makara Sankranti occurs during the Magha Mela bathing festival, which every twelve years (which marks one complete circuit of Jupiter through the zodiac) that Mela is known as the Kumbha Mela. Salutations to the sun on this auspicious day! Om Suryaya Namah!


This might sound like, why reading on health while we are celebrating and enjoying the festive time?
While many of us know and few like me have an urge to spread the message of health & Wellness,
Here’s a small note on things exchanged among woman for haldi kumkum during this cosmic Transition of Sun into Capricorn and believed to be Parva Kal or Auspicious time to offer prayers to Sun God!

Sankranti falls every year on January 14 (occasionally on the 15th). Roughly 1700 years ago Makara Sankranti coincided with the winter solstice, and many in India continue to regard it as the first day of uttarayana, the period lasting until the summer solstice when (in the Northern Hemisphere) the sun appears to move into the north, heralding the start of longer days. Kite festivals mark this festival of Harvest across India, which indirectly helps us absorb Sunlight and build good Vitamin D reserves while sesame and jaggery help us build calcium, protein a d iron reserves! So u don’t need that extra Vitamin D in a health drink!


Betel leaf/Paan ka patta/ Veladala: Betel leaf is an amazing analgesic that offers relief from pain, improve your iron levels,
Eases Constipation, rich in antioxidants, Improves Digestion, Reduces Gastric Pain, Promotes Oral health and Relieves Cough.
Betel nut/Chikni Supari/Adika : It’s a strong alkaline nut, Arecoline in betel nuts is responsible for some of the effects of betel quid chewing, such as alertness, increased stamina, a sense of well-being, and salivation. Chewing the nut stimulates the flow of
saliva to aid digestion and Improves appetite. So, all your bloating problems are kept at bay!


Banana/Kela/Balehannu: A great energy food, mood elevator by improving serotonin levels, Manganese in bananas is good for
your skin, Potassium in bananas is good for your heart health and blood pressure, aids in digestion and help beat gastrointestinal
issues, give you energy minus the fats and prevents constipation!
Turmeric/ Haldi/Arsina: Antifungal anti-bacterial germicidal all in one used in roasted form as Kumkum and dry powdered form as
haldi needless to talk of its beautifying effects! ☺ Apart from many scientifically-proven health benefits, such as the potential to
prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve
symptoms of depression and arthritis.


Sesame seeds/Til/Ellu: A must have for woman of all age groups alteast 2/3 times a week a few teaspoons. Effective for joint
pains as it’s a rich source of calcium and Iron. Lowers blood sugars, blood pressures, excellent for iron deficiency anaemia, hence
works preventing skin breakouts in dry cold weather and improved hair growth.


Jaggery/Gud/Bella: Improves metabolism and hence helps in weight loss, rich source of iron and calcium and other minerals, so
effective with join problems and anaemia, reduces menstrual cramps, prevents Constipation, reduces bronchial infections great
mood elevator. Replace it with sugar for sure!


Sugarcane: One of the greatest liver detox drink, cures jaundice, sore throat, flu and prevents tooth decay. A great energy and
immune booster.
Extra brownie points are gained by all of us by meeting chit chatting and elevating our moods and pampering thyself in best of our
costumes and accessories! In Marathi we greet and share Til gud sweets/laddu saying “Tilgul ghya goad goad Bola” meaning Bond
like Til and Gud and lets speak sweetly to one another!
Isn’t it a total woman’s health package is Sankranti Haldi Kumkum😊
Happy Pongal Lohri and Makara Sankranti!

While Previous day of Sankranti is Called as Bhogi, Lohri or name it any harvest Festival this day is a big day to thank the Farmers who feed us!
Regional seasonal and Local food of the festival @Maharashtrian Bhogi Meal!

Bajra Ata Gud mix roti, carrot lime salad, Baigan bhartaa, Methi Chana Turdal, Pongal and yes some chunk of Jaggery and butter to brush itt up clean from the tummy! Bajra is a hard dry millet those constipated pls take plenty of veggies and dals along with it and keep hydrated.

🙏🏼😍🙏🏼Warm Greetings of the Harvest Celebrations/Festival

ANNA DAATA SUKHI BHAVA
🙏🏼🌹💖🙏🏼

Colloboration, dos and dont during lactation, eating just right, Food, Healthy Heart, Spices, Suphala care, Uncategorized

Expert Nutritionist’s Guide to Heart-Healthy Recipes for Holistic Wellness

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Maintaining a healthy heart is crucial for overall well-being, and a balanced diet plays a significant role in achieving this. As an expert nutritionist, I’m excited to share some heart-healthy recipes that not only support cardiovascular health but also contribute to holistic wellness. These recipes are designed to be delicious, nutritious, and easy to prepare, making it simple to incorporate them into your daily routine.

1. Avocado and Berry Smoothie

Ingredients:

  • 1 ripe avocado
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 cup spinach
  • 1 cup almond milk (unsweetened)
  • 1 tablespoon chia seeds
  • 1 teaspoon honey (optional)

Instructions:

  1. Scoop out the avocado and place it in a blender.
  2. Add the mixed berries, spinach, almond milk, and chia seeds.
  3. Blend until smooth. Add honey if desired for extra sweetness.
  4. Pour into a glass and enjoy a nutrient-packed start to your day.

Benefits: This smoothie is rich in antioxidants, healthy fats, and fiber, which help reduce inflammation and support heart health.

2. Quinoa and Black Bean Salad

Ingredients:

  • 1 cup quinoa
  • 1 can black beans, rinsed and drained
  • 1 red bell pepper, diced
  • 1 small red onion, finely chopped
  • 1 cup corn kernels (fresh or frozen)
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 2 limes
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Cook the quinoa according to package instructions and let it cool.
  2. In a large bowl, combine the quinoa, black beans, bell pepper, red onion, corn, and avocado.
  3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
  4. Pour the dressing over the salad and toss to combine.
  5. Garnish with fresh cilantro and serve.

Benefits: Quinoa is a complete protein and high in fiber, while black beans provide additional protein and fiber. This salad is a great source of vitamins, minerals, and healthy fats, making it perfect for heart health.

3. Baked Salmon with Garlic and Herbs

Ingredients:

  • 4 salmon fillets
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Juice of 1 lemon
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Place the salmon fillets on a baking sheet lined with parchment paper.
  3. In a small bowl, mix together the olive oil, garlic, dill, parsley, lemon juice, salt, and pepper.
  4. Brush the mixture over the salmon fillets.
  5. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
  6. Serve with a side of steamed vegetables or a fresh salad.

Benefits: Salmon is rich in omega-3 fatty acids, which are known to reduce the risk of heart disease. The herbs and garlic add flavor and additional health benefits, making this dish both tasty and nutritious.

4. Oatmeal with Fresh Fruits and Nuts

Ingredients:

  • 1 cup rolled oats
  • 2 cups water or milk (dairy or plant-based)
  • 1/2 teaspoon cinnamon
  • 1 apple, diced
  • 1/4 cup walnuts, chopped
  • 1 tablespoon flaxseeds
  • 1 tablespoon honey (optional)

Instructions:

  1. In a saucepan, bring the water or milk to a boil.
  2. Add the oats and reduce the heat to a simmer. Cook for about 5 minutes, stirring occasionally.
  3. Stir in the cinnamon and diced apple. Cook for another 2-3 minutes until the apple is tender.
  4. Remove from heat and top with walnuts, flaxseeds, and honey if desired.
  5. Serve warm and enjoy a heart-healthy breakfast.

Benefits: Oats are high in soluble fiber, which helps lower cholesterol levels. The addition of fruits and nuts provides essential vitamins, minerals, and healthy fats, making this a balanced and heart-friendly meal.

5. Mediterranean Chickpea Stew

Ingredients:

  • 1 can chickpeas, rinsed and drained
  • 1 can diced tomatoes
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 2 tablespoons olive oil
  • 1 cup vegetable broth
  • Fresh parsley for garnish
  • Salt and pepper to taste

Instructions:

  1. In a large pot, heat the olive oil over medium heat.
  2. Add the onion and garlic, and sauté until softened.
  3. Stir in the cumin and paprika, and cook for another minute.
  4. Add the chickpeas, diced tomatoes, zucchini, bell pepper, and vegetable broth.
  5. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until the vegetables are tender.
  6. Season with salt and pepper to taste.
  7. Garnish with fresh parsley and serve.

Benefits: Chickpeas are a great source of plant-based protein and fiber, which help maintain healthy cholesterol levels. This stew is packed with vegetables and spices that provide antioxidants and anti-inflammatory properties, supporting overall heart health.

Conclusion

Incorporating these heart-healthy recipes into your diet can significantly improve your cardiovascular health and contribute to holistic wellness. Remember, the key to a healthy heart is a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. By making conscious food choices and enjoying a variety of nutritious meals, you can support your heart and overall well-being.

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Baby’s Best Start: Nutrition and Wellness Advice from the Experts

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The human body is one of nature’s finest creations, and no artificial intervention or replacement can supplant its original form. Similarly, breast milk is one of the purest, healthiest, safest, and most economical foods for newborn babies. It directly impacts the mental, physical, and emotional well-being of new mothers. Breast milk is a priceless gift that you can offer your baby, unmatched by even the finest artificial formulations due to the absence of growth factors and immunoglobulins present in breast milk. Feel glad if you can breastfeed your baby; there is so much science and art behind breastfeeding that you will cherish during your motherhood.

The significance of breast milk and its health benefits to both the baby and the mother have been detailed extensively in medical books, human physiology, nutrition, and more recently through social media. The success of breastfeeding is purely dependent on the health status of the mother, closely associated with her dietary habits, socio-economic status, geopolitical environment, and pre-existing medical conditions. Hence, it’s important that women take care of their health and nutritional status even before they shoulder the responsibilities of family and motherhood.

During pregnancy, a woman is looked after with a lot of care and love, often expressed through feeding her according to her cravings, likes, and dislikes. However, it is crucial to maintain a balance and avoid extreme food behaviors like overindulgence or starvation, which can affect the growth of the fetus. Understanding the importance of balanced nutrition during pregnancy, eating at regular intervals, along with light exercise and prenatal yoga, provides extended benefits post-pregnancy.

In recent times, I have observed that mothers, grandmothers, and extended families are increasingly concerned about the nutrition and health of mothers and newborns within hours of delivery. While this is a positive sign of caution and care, going overboard can create psychological distress. It’s also important to recognize that some women suffer from postpartum depression, which can impact breastfeeding.

Steps to Ensure Quality Breastfeeding:

  1. Preparation: Many maternity hospitals offer sessions to prepare women for nursing during the last month of pregnancy. These sessions provide valuable information on holding the baby, breastfeeding methods, dos and don’ts, and breast hygiene, easing the initial challenges of nursing.
  2. Consultation: Talk to nursing or lactation specialists for personalized advice.
  3. Initiation: Start breastfeeding soon after birth. Encourage skin-to-skin contact and offer your breast as often as your baby wants to feed in the early days. This helps stimulate milk production. The first milk, colostrum, provides significant immunity, so start feeding without hesitation.

Health and Nutritional Significance of Breast Milk:

  • Colostrum: The first milk your baby receives, rich in white blood cells and antibodies, especially immunoglobulin A (IgA), which coats the baby’s intestines to prevent infections and allergies.
  • Mature Milk: Contains essential nutrients like proteins, carbohydrates, fats, vitamins, and minerals that are easily absorbed by the infant, unlike formula feeds.

Benefits for the Baby:

  • Strong immunity
  • Prevention of acute infections and chronic disorders
  • Mental sharpness and timely milestones
  • Economical and safe

Duration of Breastfeeding:

  • Minimum of 6 months, ideally up to 12-13 months.
  • Gradually wean from the 9th month, introducing whole milk and solid foods by 15 months.

Alternative Feeding Methods:

  • Seek expert help if breastfeeding is challenging.
  • Avoid feeding foreign foods like honey, sugar water, or cow milk.
  • Consider wet nurses or breast milk banks if necessary.

Benefits for the Mother:

  • Helps uterus contraction and reduces postpartum bleeding.
  • Lowers the risk of breast and ovarian cancers.
  • Builds a strong emotional bond with the baby.
  • Aids in losing postpartum weight and toning the body.
  • Acts as a natural contraceptive to some extent.

Dos and Don’ts During Lactation:

  • Follow researched and traditional guidelines to ensure a healthy breastfeeding experience.

Let your bosom nurture your little one to blossom into a happy and healthy child!

Food, Health, Spices, Suphala care, Wellness

Transform Your Kitchen: Expert Tips from a Top Nutritionist and Dietitian

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This information may not come from a nutrition or health expert, but I’ve ensured to cover this issue for multiple reasons that affect our time, enthusiasm, effectiveness, and variety in cooking. Cooking food in a clean place with a happy mind can be meditative—try it yourself! 😊

  1. Maintain Your Equipment: Ensure all your equipment like the gas stove, microwave, oven, toaster, sandwich maker, water filter, mixer, grinder, food processors, chopping boards, and knives are in good condition and serviced timely as required.
  2. Grocery Assessment: Conduct a fortnightly assessment for groceries and list down the foods required for the next 15 days.
  3. Weekend Prep: Dedicate 1 hour on a weekend to prepare your masalas, curry powders, sprouts, and batter for idly dosa, or ready-to-use paratha stuffing/phulka/roti dough (dough can be refrigerated for up to 2 days).
  4. Container Cleanup: Clean up empty containers and refill foods needed for the next 15 days. Ensure foods stored in large amounts are protected with good insect/pest control measures.
  5. Natural Pest Control: Use red chillies in dal and dry neem and tulsi leaves in rice to keep grains clean and insect-free, along with other organic products available in the market.
  6. Spice Box Organization: Clean up your spice box, add the required spices, and keep it handy.
  7. Fridge Maintenance: Clean out the fridge, remove leftovers, and ensure proper defrosting and cooling temperatures are maintained. Keep different foods in separate sections (dairy products, meat and poultry, cooked foods, ready-to-make foods, vegetables and fruits, and foods that require freezing).
  8. Menu Planning: Plan a week’s family menu. It’s easier to cook when planned and everything is in place.
  9. Regular Cleaning: Clean kitchen towels, napkins, and covers every 15 days. Sanitize the kitchen sinks and dustbins regularly.
  10. Pest Control: Pest control in the kitchen is essential, especially to get rid of cockroaches, fruit flies, and mosquitoes.
  11. Surface Scrubbing: Scrub the cooking platforms and tiles at least once every 15 days. A clean and bright kitchen will make you happy and encourage you to cook. When you cook with happiness and love, the food will surely taste better!
Nutritious Food

Supercharge Your Nutrition: Double the Green Power with Advice from a Renowned Nutritionist

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How to Double Up the Goodness of Greens?

Here’s a simple solution: Just grow them in your little kitchen garden! The rainy season often brings more polluted greens into the market, leading us to skip eating them for a while. However, this is the perfect season to grow green veggies in your own garden, ensuring safe, pesticide-free, and fresh produce.

How to Get Started:

Well, we (green leafy veggies) don’t need 24/7 WiFi or constant watering, nor do you need an app to grow us! 😉

We just need a little patch of manure-rich soil in a space as small as a shoebox.

  • Sow the Seeds: Plant the seeds in your prepared soil.
  • Care for Us: As we grow, lay us in rows, and shower us with a little water and love every single day.
  • Harvest Joy: This small effort will double up the joy when you harvest us.

You can then use us to make wholesome meals, whether mixed with your lentils or soup, or added to a bowl of salad with carrots and cucumber.

Delicious and joylicious, this is how we greens double up the goodness of your meals!

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Discover Why Ganesha Loves Jaggery Laddu: Tips from a Dietitian

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As part of the series I mentioned during Ganesh Chaturthi, where I share 10 offerings (Prasadam) made to Lord Ganesha and their nutritional benefits, today I present Bappa’s (Lord Ganesha’s) favorite laddu – Jaggery with Groundnuts (Peanuts/Phalli Dana).

This recipe is very simple and quick to make, and it’s also very healthy, especially for kids, young girls, and nursing mothers!

Ingredients:

  • 1/2 cup grated jaggery
  • 1 cup roasted groundnuts, coarsely ground (Note: Do not make a fine powder)
  • Cardamom powder

Instructions:

  1. Mix the grated jaggery and groundnuts.
  2. Add cardamom powder and mix well.
  3. Form the mixture into round laddus. (Note: If the jaggery is too dry and the mixture doesn’t bind, microwave it for 15-20 seconds to soften and moisten it, making it easier to form into laddus.)

Nutritional Benefits:

Jaggery is an unrefined form of sugar made from sugar cane, rich in iron, mineral salts, calcium, magnesium, and zinc. It generates warmth in the body and is absorbed gradually, preventing sudden spikes in blood sugar levels. Jaggery also aids in digestion, prevents constipation, and helps with lung and upper respiratory blockages. It acts as a nerve tonic, helps in fluid balance, and purifies the blood. Regular intake can prevent muscular cramps, especially in women.

Groundnuts are rich in proteins, essential fatty acids, fiber, B-complex vitamins (especially niacin and riboflavin), and phosphorus. Cardamom adds flavor and a dash of antioxidants.

This laddu is a complete food, especially for those looking to increase complex carbs, reduce direct fats, and improve fiber intake. It’s a wholesome and delicious offering (Naivedhyam/Prasad), especially loved by kids!

Word of Caution:

  • Use plain peanuts without additives like salt, sugar, or coatings.
  • Roast the peanuts fresh for this recipe; do not use pre-powdered and stored groundnut powder as it can turn rancid.
  • Avoid this recipe if you are allergic to peanuts/jaggery or suffer from frequent headaches/migraines.
  • Remember, anything in excess can be harmful!

Sukha Karta Dukha Harta! Ganapathi Bappa Moriyaa!

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Expert Dietitian’s Guide to Bengal Gram & Coconut Salad for Gowri Ganapathi

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I was completely absorbed in the preparations for Gowri (Maha Lakshmi/Jeshta Gowri) Pooja celebrations, which fall on the 4th, 5th, and 6th days of Ganesh Utsav, celebrated on the 21st, 22nd, and 23rd of September 2012 this year. I was also involved in making several traditional Prasadam/Naivedhyam over these three days and, of course, indulging in all the delicious food prepared. However, as I always say and practice, anything in excess is dangerous. Enjoy moderate amounts without overloading your tummy, and savor what you eat, keeping all senses in sync!

Today, I would like to share a savory dish prepared during this pooja: Vatlya Dalichi Koshimbir (Bengal Gram Dal Coconut Salad). It’s one of the simplest yet most wholesome recipes, loved by both mother and son (Ganesha and Gowri/Parvathi)! It’s also prepared on the last day of Ganesh Utsav, but you can enjoy it anytime as a nutritious snack!

Ingredients:

  1. Soaked Bengal Gram – 150 gm (soaked for 6-7 hours in water prior to making)
  2. Fresh Coconut – 100 gm, grated
  3. Freshly chopped coriander – 1/2 bunch
  4. Ginger – coarsely pounded, 1 tsp
  5. Cumin seeds – 1 tsp
  6. Mustard seeds – 1 tsp
  7. Curry leaves – approximately 20 leaves
  8. Green chillies – 2-3, as per taste
  9. Asafoetida – 1 tsp
  10. Oil – 1 tbsp
  11. Salt – as per taste (lesser the better!)
  12. Lime juice – from 1/2 lime

Instructions:

  1. Heat oil in a heavy-bottomed pan and add cumin, mustard seeds, and asafoetida to crackle.
  2. Add chopped ginger, curry leaves, and green chillies. Mix well and leave on low flame for 2-3 minutes.
  3. Meanwhile, drain the water from the soaked Bengal gram, rinse it well, and add it to the seasoning mix. Cook on a low flame.
  4. Add the grated coconut, chopped coriander, and salt as per taste. Mix well and leave on low flame for 2-3 minutes.
  5. Add lime juice and serve warm.

Nutritional Benefits:

  • Bengal Gram: Rich in protein, carbs, fiber, minerals, and B vitamins.
  • Coconut: Provides protein, calories, medium-chain triglycerides (MCT), vitamins A and E, and fiber.
  • Coriander, Curry Leaves, and Green Chillies: Packed with minerals, vitamins A and C, and antioxidants.
  • Cumin and Mustard Seeds: Contain essential oils and antioxidants, adding warmth and flavor.
  • Asafoetida: Carminative, soothes intestines, prevents gas, and enhances flavor.
  • Oil: Adds fats and calories.

This salad is a complete, wholesome food. Treat yourself to this energy and protein-packed snack and feel the difference. Just remember to pre-plan by soaking the gram and grating the fresh coconut in advance.

Please remember, anything in excess is dangerous!

Ganapathi Bappa Moriyaa! Mangal Moorthi Moriyaa!

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Laddu Extravaganza for Bappa! Insights from an Expert Dietitian

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Lord Ganesha is offered several forms of laddu/laadu during Ganesh Utsav as he is fond of laddus. It seems like we have borrowed his sweet tooth for these ten days! 😊

After Modak, there’s a long list of laddus starting with motichoor laddu, boondi laddu, besan laddu, and rava laddu, which are commonly prepared and must-have prasadam/offering on one of the ten days.

However, it occurred to me that Ragi (finger millet) can be used to make delicious laddus and should not be missed as this is another preferred food of the elephant lord! In fact, I call Ragi laddus “Indian choco laddu” though they are devoid of cocoa. 😊

There are several variants in making these laddus. Below is my version of Ragi Laddus.

Ingredients:

  1. Ragi flour (Finger Millet) – 200 gm (slightly roasted in microwave for 1 min)
  2. Wheat flour – 100 gm (roast with a teaspoon of ghee (clarified butter) to a slightly brown color)
  3. Jaggery – 100 gm (grated)
  4. Dry coconut – 50 gm (grated)
  5. Milk – 100 ml (lukewarm)
  6. Ghee (clarified butter) – 20 gm
  7. Cashew nuts – 10-15 (plain roasted)
  8. Cardamom powder – 1 tsp

Method:

  1. Mix all the ingredients in the sequence listed above to make a soft dough.
  2. Form the dough into round laddus. The malty flavor and chocolaty color attract kids at first sight, so do make a point to name it Choco Laddu. What’s more, you are giving your child the best choco ever, 100% nutritious! 😊
  3. Laddus can be preserved in the fridge for up to one week. If you find the laddus too dry, just break them and bind them again by adding a little warm milk.
  4. You can also make a soft porridge of this laddu by adding hot milk, an ideal meal for infants and toddlers.

Some Knowledge on Ragi and its Qualities: Ragi (finger millet) is popular in the southwestern states of India. It is widely consumed as a staple food apart from rice in Karnataka and some parts of Andhra Pradesh, Tamil Nadu, and Maharashtra. Ragi is a very soft millet when made into flour and is a rich source of calcium, other minerals, and fiber. It is easily digested, soothes the digestive system, and is a natural coolant. Ragi soaked overnight in buttermilk or water is consumed as the first meal in hot summers, as it is loaded with rich minerals and fiber, absorbed gradually due to its fiber content, helping maintain fluid balance in the body and preventing energy loss/exhaustion. It is one of the cheapest and best infant foods popular in southern states of India and is making its mark in several branded cookies for its fiber and calcium-rich qualities, making it ideal for diabetics, cardiac patients, and weight managers. Regardless of the region, Ragi is a great food for infants because of its soft malty taste when cooked in milk with a bit of jaggery or sugar and a pinch of cumin powder. This is certainly an important food for moms-to-be and nursing mothers.

Nutritional Benefits:

  • Ragi: Rich in calcium, fiber, energy, and protein.
  • Wheat: Good amount of protein, energy, and fiber.
  • Jaggery: Unrefined sugar, iron, minerals, and fiber; great taste enhancer as a sweetener; complex form of sugar.
  • Coconut: Rich source of protein, vitamin E, minerals, and fiber.
  • Ghee: A better option of fat compared to saturated fats and trans fatty acids.
  • Cashew nuts: Rich in protein, essential fatty acids, fiber, and antioxidants.
  • Cardamom: Adds flavor, antioxidants, and essential oils.

Shall we call it a complete nutritious food? YES, of course! My take is that it’s the best food for all seasons and festivities and a great snack for kids with the goodness of all nutrients from various sources. You can make variations by replacing wheat flour with any other flour of cereals or pulses as per your taste and liking. You can also add cocoa powder to make it a real choco flavor for normal days. However, it is a practice in India to use all-natural sources of foods to prepare the Prasad or Naivedhyam (offering), so it’s all-natural in the current recipe. 😊

So, let’s get started with a hands-on experience!

Note: Always remember, anything in excess is dangerous!

Ganapathi Bappa Moriyaa! Mangala Moorthi Moriyaa!

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Expert Dietitian’s Guide to Ganesha’s Beloved Kheer/Payas/Payasam

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Any festival is incomplete without the regional form of Kheer/Payas/Payasam offered to Lord Ganesha. As we enter the third day of Ganesh Utsav on 21st September 2012, here’s a little detail on Kheer. There are at least 50 variants of Kheer prepared across India that I am aware of, and there may be more! 😊 However, I have ensured that my version is not too elaborate, requiring too many ingredients or long hours of cooking. Typically, Kheer is a sweet made using milk (boiled to half its quantity on a low flame) mixed with sugar/jaggery, along with vermicelli/sevainya made from wheat or rice flour. It can also be made from broken wheat/semolina or cracked rice (Govindobhog rice is the best option for rice kheer) and sometimes a mix of rice and dals/pulses (green gram/bengal gram).

Note: When milk recipes are cooked on a low flame for a longer time, the taste is certainly richer compared to short-time, high-flame cooking!

My Version of Kheer:

Ingredients:

  1. Milk – 4 cups (boil on low flame for 30 minutes; leave a small porcelain dish in the pot to prevent spilling or burning)
  2. Jaggery – 1/2 cup (grated)
  3. Milk Maid – 100 ml
  4. Broken wheat (Bansi Rava) – 1/2 cup (soak for 30 minutes before cooking)
  5. Clarified butter (Ghee) – 20 gm
  6. Dry fruits (cashews, raisins, and almonds)
  7. Cardamom and saffron for flavor and color

Method:

  1. Pressure cook the soaked broken wheat with its soaking water for 4-5 whistles.
  2. Heat a frying pan, add ghee, and fry the dry fruits until golden.
  3. Add the cooked broken wheat to the pan and mix on a low flame for a few minutes.
  4. Add grated jaggery and Milk Maid diluted with 100 ml of water. Cook for 2-3 minutes until the jaggery melts, stirring continuously.
  5. Slowly add the reduced milk, keep stirring, and allow it to boil for 5-10 minutes on a low flame.
  6. Serve lukewarm.

Nutritional Benefits:

  • Milk: Rich source of protein, calcium, and vitamin A.
  • Jaggery: Rich in iron, minerals, and fiber.
  • Milk Maid: Provides calories, protein, and fat.
  • Broken Wheat: Rich in protein, carbs, vitamin B complex, and fiber.
  • Clarified Butter: A better fat option compared to saturated fatty acids and butter.
  • Dry Fruits: Provide vitamins, minerals, antioxidants, and fiber.
  • Cardamom and Saffron: Add flavor, natural color, antioxidants, and essential oils.

A complete food indeed! 😊 So go ahead and experiment with ingredients to make your version of a complete food Kheer.

Note: You can avoid Milk Maid if you have good quality milk, but you might need to boil the milk longer to make it creamy/thicker.

Caution: Anything in excess is dangerous!

Ganapathi Bappa Moryaa! Mangala Moorthi Moryaa!

Nutritious Food

Suphala Care recognised among Top 10 woman entrepreneurs @ Banagalore

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Dear Friends,
With great pleasure and happiness sharing a wonderful news about Suphalacare. We have been recognised among 10 best Woman Entrepreneurs in Bangalore….
This was made possible only by the love and trust of thousands of our Patrons.

Heartfelt Thankyou to all our wellwishers for helping us in our entreprenueral journey in Holistic Nutrition and Wellness Industry.

Nutritious Food

Day 8 of Navarathri 

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Day VIII of Navratri – Maa Maha Gowri

The VIII is basically highlighted to nourish young girls and pray for their good health and overall wellbeing. Goddess Maha Gowri is worshiped on eighth day. On this day Coconut is offered to the Goddess as prasadam. She bestows us with success in all our good deeds, and helps preserve fertility of woman. No wonder Coconut is offered as its one of the most pious of all fruit/Nut also called as Shreephal (the fruit of prosperity) and tree is called as Kalpavruksha since every part of this tree has so many uses and it’s the most selfless and giving tree known to man kind and its specialty is it co exists with other crops and plants without disturbing the growth of other plants. Coconut is a very versatile and indispensable food item for most people under the tropical belt. It is a complete food rich in calories, vitamins, and minerals. A medium-size nut carrying 400 g edible meat and some 30-150 ml of water may provide almost all the daily-required essential minerals, vitamins, and energy of an average-sized individual.

While there are several aesthetic, religious beliefs associated with this great Nut as it helps us to know our inner self. On any festive occasion a coconut is broken in front of the deity to remove negativity and bring out goodness. The whiteness inside the coconut denotes purity. Breaking of coconut is similar to breaking of ego, the water inside represents the inner tendencies or vasanas and the white kernel offered is the mind of the Lord! A mind thus purified by touch of the lord is used as Prasad. Tender coconut water is used in abhishek rituals since it is believed to bestow spiritual growth of the seeker.

• 100 g kernel consists of 354 calories. Much of this comes from the fats and protein. Although, its meat is disproportionately high in saturated fats on comparison to other common edible nuts, coconut has many bioactive compounds that are essential for better health.

• The important saturated fatty acid in the coconut is lauric acid (1:12 carbon fatty acid). Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockade (atherosclerosis). Physicians recommend high HDL to total cholesterol levels in the blood for the same reason.

• Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, minerals, and bioactive compounds such as cytokinins, and enzymes such as acid phosphatase, catalase, dehydrogenase, peroxidase, polymerases, etc. Altogether, these enzymes aid in digestion and metabolism.

• Coconut oil extracted from dry kernel (copra) is an excellent emollient agent. It is used in cooking, applied over scalp to nourish good hair growth, employed in pharmacy and in medicines.

• The cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.

• The kernel is an excellent source of minerals such as copper, calcium, iron, manganese, magnesium, and zinc.

• It is also a very good source of B-complex vitamins such as folates, riboflavin, niacin, thiamin, and pyridoxine. These vitamins are essential in the sense that body requires them from external sources to replenish.

Coconut meat and water contain a very good amount of potassium. 100 g of fresh meat contains 356 mg% or 7.5% of daily required levels of potassium.

So make the most with coconut in as is form or some yummy coco laddu or burfi /kheer to mark this day and also share this healthy goodies with some little girls and cherish the auspicious day of Ashtami (day-8) Sri Maha Gowri .

Nutritious Food

Day 7 of Navratri Maa Kaalratri – Offer her jaggery to seek her blessings!

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blue-durga

Day VII of Navratri Maa Kaalratri – Offer her jaggery to seek her blessings and ward evil from our mortal forms. Eat complex carbohydrate rich sweets made of jaggery and yes same time remember Jaggery is a high caloric food and hence unless you have really lived on fruits on day 5 and 6 do not go over board on eating sweets today .

The Day 5 and 6 are purely spent on fruits and honey it’s now time to again charge your system with high energy complex foods with jaggery (Gur) as main ingredient. Maa Kaalratri is worshipped as the seventh form of Maa Durga. She is a remover of all the evil powers and thus is called by the name of Kaalratri. She is offered sweets made of jaggery or jaggery as Prasadam.

What to make ? Jaggery stuffed rotis (Gur ki roti), Bengal gram jaggery cooked and stuffed rotis (puran poli),  Jaggery with rice or  or broken wheat and Jaggery kheer, rice flour Jaggery mixed pan cakes, any local food offered as Prasadam where Jaggery is the sweetener – sweet Pongal, chana daal Gur porridge, ragi laddu, groundnut/ til laddu etc.
Some learning on Jaggery: Jaggery/Gur is made from sugar cane, its unrefined form of sugar made in large Iron barrels, without any preservatives and has a small amount of fiber too. It is rich source of Iron and several mineral salts. It is also a decent store of calcium, magnesium, and zinc.

Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free-radical damage and also boost resistance against infections .It is a complex form of sugar, generates warmth in the body and is absorbed in the body gradually without causing fluctuations in blood sugar levels (sudden rise in sugar levels that is typically noticed on consumption of glucose or white refined sugar)

Jaggery is excellent in secreting digestive juices, and prevents constipation. It benefits in case of lung and upper respiratory blockages. It is a nerve tonic and helps in fluid balance, and cleansing the body and purifying blood. Muscular cramps especially among woman can be prevented with regular intake of Jaggery in small amounts. Jaggery enhances and improves the quality, color of a recipe apart from sweetening

Want to effectively detox your body? Eat a small piece of Jaggery. It helps detoxify your liver by flushing out harmful toxins from your body. Cough and cold, water retention, bloating and migraine are some of the minor health problems that most of us experience on an everyday basis. However, you can fight these symptoms with the help of Gur. All you need to do is mix it with warm water and drink or add it in your tea instead of sugar to reap its benefits.

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Day 6 is dedicated to Maa Katyayani and she blesses each of us with strong immunity and wellbeing.

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Today we continue on the 6th day of detox with honey and Guavas. The Day six of Navratri is dedicate to Maa Katyayani – the daughter of Sage Katyayani. She is offered liquid gold (honey) and Guavas as she is the symbol of health and wellbeing.

Honey is one of the most ancient natural sweetener known to man with a chest of health benefits and a quick energy drink. It provides calming effect on the mind and body and helps in repair and regeneration of cells and builds immunity against seasonal changes, allergies and wounds and associated health issues. It aids in good sleep and boosts memory and an excellent remedy for seasonal cough and cold.

Guava is considered one of the healthiest fruit because it has proven positive effects on our body’s numerous functions. Right from strengthening our immune system to regulating a healthy and ideal blood pressure, Guava provides a number of health benefits. It’s a rich source of Vitamin C as an anti-oxidant contributes in maintaining a good skin health by cleaning the body off the free radicals and other impurities thereby delaying skin ageing.

Lycopene and anti-oxidant property of Guava help in protecting from tumors and cancerous growths in the body. It restores the lost potassium reserve of the body thereby maintaining a sound balance of this mineral in the electrolyte. The nutritional composition of Guava especially Potassium, Vitamin C, K, Folate, B6, Copper and Manganese help in maintaining a healthy blood pressure and aid in blood formation and iron absorption. Process of ageing can be effectively slowed down and delayed by consuming guavas that are naturally fortified with anti-oxidant properties.

The low Glycemic index of guava makes it a safe sweet treat for diabetics and also help in controlling the sugar spikes that they experience. The Vitamin A in Guava improves the vision and eye health including protecting from infections whereas Beta Carotene fights against sunburns by reducing your body’s sensitivity to sun damage. Digestion and good digestive health is encouraged by Vitamin A, C and high fiber in Guava. It prevent constipation and cleanses the digestive system. In short it’s no surprise to quote Day VI as an immune boosting day, so add immune boosting foods for overall wellbeing.

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Day 5 of Navrathri reap the benefits of Banana

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Day V of Navratri – Mata Skanda Mata

With a gradual meal of complex carbohydrate on day four, today – day five is time again to rest your gut with some good dose of fructose and vitamins and fiber and yes an energy booster. Maa Skandmata is the mother of Kumar Karthikeya. Banana is offered to the Goddess as Prasadam. Prasadam of Banana will bring in general wellness.

Here’s more on goodness of banana : Beats fatigue, constipation, prevents acidity, instant energy, regulates blood pressures and brings in flawless glow on skin. With an average of 105 calories, banana is an excellent source of instant energy. It is especially great as an after workout food because it instantly replenishes the low levels of glucose in the blood. The probiotic effect of fructooligosaccharides (FOS) present in bananas, helps stimulate the growth of friendly bacteria in the intestine and protect you against gastric disturbances. It is also good for your bone health too. Fermentation of FOS reduces the pH in the gut thereby promoting calcium absorption which in turn builds strong bones. Banana stem helps to eliminate fluids from the body. This diuretic effect is thought to be useful in eliminating kidney stones and also help detoxify the body. The stem is also believed to dissolve stones.

Bananas actually protect you from muscle cramps. Because of its high magnesium and potassium content, bananas are the best way to replenish the minerals in your body. It helps relax the muscles and protects you from any further episodes of leg cramps. Bananas, being very rich in potassium and very low in sodium help manage blood pressure better. It aids in maintaining water balance in the body and detoxify the body to protect you against heart attack and stroke. Bananas are also very effective antacids. It coats the inner lining of the stomach and suppress acid secretion, thereby protecting you from stomach ulcers and acidity. Hence if your food on day four caused any form of acidity banana on day 5 is best antidote. Both the fruit and stem are rich in fiber and pectin which helps assist bowel motility and eases out constipation. If you feel your body dehydrated and depleted of electrolytes. Restore the lost potassium by eating bananas. The feel good factor after is certain, having a banana before bed can help promote sleep. The soothing effect is due to high levels of tryptophan which gets converted to serotonin in the brain. This not only improves your mood but also makes you more alert and improves your concentration levels. Apart from helping you get some much-needed beauty sleep, you can add bananas to your beauty regime too. So eat bananas for glowing skin and instead of making a face pack!

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​Day IV of Maa Durga Navrathri

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Treat yourself to some delicious complex carbohydrate (when simple sugars + Starch+ Protein from Milk solids – and deep fried in Ghee) this is digested slowly and absorbed gradually with out causing spikes in your blood sugars even if you are a diabetic! So for once just enjoy your prasad to glorify your health! Yes always remembers any thing in excess is dangerous 🙂

The Day IV– of Navratri – Maa Kushmanda

The fourth day of prasadam gets a slightly more complex form of food yet provides complete and balanced nutrition. Maa Kushmanda is worshipped on fourth day. There has been so much talked about low sugar foods and low fat foods but remember we are again making a full circle that simple sugars in small proportions are required and equally important to fuel and maintain energy levels in the body and too less of fat can lead to several nervous disorders and general weakness. Hence no surprises for guessing, Maa Kushmanda improves the intellect and decision making ability. This is possible when u take foods that consists of fine balance of carbs, proteins and fats.

The Prasad that is severed on the day four is an adequately balanced food with all the key nutrients required for bodily functions and no wonder it is said that the universe is formed from the abdomen of Mata Kushmanda, meaning these nutrients are key to origin of life, development and survival – carbohydrate, protein, fat and water.

Malpua is the most common Prasad made on this day. However Malpua has several versions as per regional foods and made in north, west and eastern parts of India during festivities. The batter for malpua in some areas is prepared by crushing ripe bananas / pineapple/mangoes or (in Bangladesh) coconut, adding flour, and water or milk. While Bengali, Maithili and Oriya malpua is traditionally made only with thickened milk and a little flour (sometimes rice flour instead of wheat flour).is delicately seasoned with cardamoms. It is deep fried in oil, and served hot. The Bihari version of this dish has sugar added to the batter prior to frying, while the method prevalent in Odisha has the fritters dipped in syrup after they are fried. Malpua in northern India, particularly in Uttar Pradesh, Bihar and Rajasthan, don’t contain fruit. There are several variations, using some or all of the following ingredients: Maida (refined flour), semolina, milk, and yogurt. The batter is left to stand for a few hours before being spooned into a kadhai/deep frying pan [ of hot oil to form a bubbling pancake which should be crisp around the edges. The pancakes are then immersed in a thick sugar syrup. Though it is not made in the same manner in south of India but we do have similar food made of rice flour jaggery and ghee/oil called as (Attirasa/anarsa/ arise -rice pancake).

So go ahead and treat yourself to some delicious complex carbohydrate (when simple sugars + Starch+ Protein from Milk solids – and deep fried in Ghee) this is digested slowly and absorbed gradually with out causing spikes in your blood sugars even if you are a diabetic! So for once just enjoy your prasad to glorify your health and don’t skip ur exercise since u r feeling heavy 😉

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Day III of Navratri- ! Make the most of this day by offering your prayers to Maa Chandraghanta and consume plenty of milk based foods !

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​Day -3 of Navratri – Maa Chandraghanta

The third day of Navratri is dedicated to Mata Chandra ghanta who carries the half form of Moon on her head is the third form. She is clam like Moon i.e. Chandra. She fulfils all the wishes and provides relief from worldly pains. She gets pleased by offering milk, sweets and Kheer.

After a detox with ghee on day 1 and ensuring good growth of gut flora by adding simple sugars and fruits on day two


your body is now ready to absorb protein rich complete food i.e.  milk and sweets made with milk. So enjoy a good dose of Payasam/Payas/Kheer/ made with milk and cereals (rice/broken wheat/semolina/sago/vermicelli).

Milk provides special and unique and complete nutrition that cannot be derived from any other type of food. Milk, when digested properly, nourishes all the tissues, promotes balanced emotions, and helps to balance all the doshas. It is one of the most important foods to promote ojas. According to Ayurveda, ojas is a refined substance the body produces from the most subtle level of proper digestion. Ojas brings strength, strong immunity, happiness, and contentment.

How to use Milk:  Milk should be brought to boil till the milk foams up, and then bring the heat down so the milk is on a slow boil for about 5 to 10 minutes. Heating the milk changes its molecular structure so it is much easier for human consumption, and it reduces Kapha, making it lighter to digest. Warm milk may be consumed with following foods such as rice, wheat, broken wheat, vermicelli,  sago, dates, mangos, banana, and almonds makes it wholesome and balanced meal in itself. Also remember Milk should not be mixed or eaten with sour, bitter, salty, astringent, or pungent tastes. When combined with incompatible tastes, milk becomes indigestible and causes the build-up of harmful toxins in the body.

Hence go ahead and nourish your self with goodness of milk and bring your self all the peace and happiness your body deserves !