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Super Healthy – Pumpkin Seeds

pumpkin seeds 1

Did you know that you can eat seeds? Yes, it’s true you can as they are rich in nutrients. These small but mighty kernels are high in vitamins and minerals the body needs to function at peak performance. Seeds are extremely versatile and can be incorporated easily into a variety of different recipes. There are various kinds of seeds that you can eat and Pumpkin seeds are one amongst them that you can eat.

Pumpkin seeds are green in colour and may have a white outer covering. They are flat and asymmetrically oval in shape. The white husk is edible. They have a distinct nutty and crunchy taste.  You can easily get them in the market.

Can be prepared at home too!!!

They can be easily prepared at home by scraping the inside of the pumpkin with a metal spoon. Take out all the seeds. Wash them under running water and separate the seeds from the mass and other remains of a pumpkin. Boil the seeds in salted water for 10 minutes. Keep the salt minimum. You can use rock salt or Himalayan pink salt. Remove from heat and drain. Roast the seeds in the oven. Preheat the oven to 400 F. Brush the tray with some olive oil and spread the seeds in a single layer. Don’t overlap. Bake for 5 to 10 minutes. Let the pumpkin seeds cool down…Voila!! They are ready to EAT!!!

pumpkin seeds.jpeg

Nutritional facts:

Pumpkin seeds are energy packed. These small seeds are high in calories (approximately 550 kcal in 100 grams). They are a major source of proteins, fibre, niacin, iron, zinc, magnesium, manganese and phosphorus. Apart from that, they are also a good source of Vitamin B5, B6, B9, potassium and sodium.

It is one of the superfoods. It is an essential part of everyone’s diet (Check with your doctor if you are renal patient)

How to eat these energy-packed seeds?

  • Buy or prepare roasted pumpkin seeds
  • These can be included in a variety of things like :

 

  1. Roasted snacks: To make this – Mix roasted puffed rice + roasted chana + roasted makhana + roasted pumpkin seeds + roasted almonds/ walnuts + roasted peanuts. Choose all or two or three of the ingredients. But don’t skip the seeds. Mix and keep in a jar. Eat as a snack. Very healthy!!! Remember all these have to be dry roasted (without ghee/oil) or roasted in homemade ghee according to your calorie needs.

 

  1. Add them to a bowl of curd or oats porridge and enjoy the healthy nutritious snacks.

 

  1. Make pumpkin seeds sweet bars at home. Roast a combination of pumpkin seeds and melon seeds in ghee. Place them on plate evenly. Prepare jaggery syrup. Pour these over the seeds. Let it cool down. After it cools down completely, break into small piece and enjoy eating!!! (This recipe is not advisable for people who want to reduce weight. Good for people who want gain weight or kids).

 

  1. Nutty powder – Mix 50 grams roasted pumpkin seeds + 50 grams roasted melon seeds + 50 grams roasted sesame seeds + 100 grams almonds + Rocky candy (Mishri) as per taste + 25 grams anise (saunf) = Powder them together. Store them in an airtight container. Eat 1 teaspoon daily. Super healthy powder!!!

 

  1. Top it up on your salads. Yummilicious!!!

 

How much can I eat?

As pumpkin seeds are calorie and nutrient dense food, taking too much is not a good idea. You can take up to 2 tablespoons daily (30 grams). This may vary if you have any medical problems.

I hope after reading these facts about pumpkin seeds you will surely include them in your diet. I, myself, eat them daily. I pop in 1 teaspoon roasted pumpkin seeds just before going to bed.

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Love Sweets! Take the Sugar free challenge – a personal account

Say no to sugar

How difficult it is when you love something beyond a limit and have to suddenly let it go? It’s very difficult. I went through this very recently when I let go of eating ‘Sugar’ for few days. Here is what I went through.

Being a qualified nutrition and dietician, the important aspects that are top of the mind for me is food, fitness, nutrition and everything that is necessary for a healthy lifestyle. Moreover, Challenges always attracts me. I have always liked to challenge myself as it gives me an insight about how strong my will power is and my potential to handle tough situations.

The Sugar Challenge was one such challenge that was thrown open to me. At GOQii office, we come up with challenges at frequent intervals related to fitness for our coaches and players. And, Sugar Challenge was one such challenge that was thrown open to us. I just could not resist taking it up more so given the fact that I love sweets- chocolates/pastries and everything else that is sweet. In a way I was a ‘Sugar Addict’.

I wanted to check whether I could stay away from eating sweets as the sugar challenge meant complete abstinence from refined sugar and food items that is either made of sugar or contained sugar like chocolates/sweets/bakery items. Why bakery items? Yes because even bread/toast/buns does contain SUGAR in good quantities.

Sugar is an addiction and you could call it a poison which makes you sluggish and gets stored as fat! I thought to myself it can’t get any better than this. This challenge could only keep me away from sweets specially chocolates. Some of my colleagues also joined me in this challenge. I guess when you know you have company to take up such a challenge it becomes a fun activity and you do not tend to perceive it as a challenge anymore. Also you are motivated to push yourself daily to keep at the challenge.

The next big question that popped was for how many days should we go for this challenge? 1 day was too less. (how I wish).. so we decided we would take it up for a week. At the back of my mind the top most thought was are 7 days too much? Will I be able to complete it successfully? But, then I felt no harm in giving it a shot.

With all enthusiasm, we started with the challenge. First 3 days were easy as still the excitement was at its peak. However, on the 4th day, it was a friend’s birthday and all the efforts went down the drain.. as I ended up having a piece of cake. The very next moment I was feeling extremely guilty about breaking the challenge.

Then, I thought there is always a next time and this time I was very sure that I am gonna follow the challenge diligently for all 7 days.. I gave the challenge another shot and this time around more strictly. So what did I do to keep to the challenge and not cheat?

First I stopped taking sugar in my teas. Secondly, as and when I used to get a sugar cravings I used to opt for healthy alternatives like dates/dried figs/fruits/chikki (as all of these sweets have jiggery in them which is a healthy alternative to refined Sugar).

Jaggery is not counted as sugar. It is comparatively healthier than sugar due to its trace mineral composition. Ideally, sugar is acidic in nature where generally pathogen breeds. When I took this challenge my constant effort was to make my body alkaline by having more of veggies/fruits/whole grain etc. Sugar makes you crave for more sugar and if you restrict it, it leads to mood swings and behavioural changes. Also, it makes your body dehydrated and fastens ageing process.

I found sweet substitutes as I said earlier, or set small milestones during the challenge to reach my goal. The benefits of staying off sugar made me feel lighter, increased my metabolic rate, made me more active and helped in getting rid of the toxins. Imagining a better me kept me motivated. And thus, I was able to successfully complete my sugar free challenge for 7 days.

It was a big accomplishment for me as never in my life, had I imagined that I would be able to stay away from chocolates for so long! This challenge has motivated me to the next level of consuming less or no sugar at all in the future.

Anyone can take up this challenge, if they want to get off their addiction and lead a better life. Even, people suffering from hypertension, diabetes can take up this challenge. For a diabetic, if the person’s sugar drops, a fruit would do. For individuals suffering from severe hypoglycemia, I would not recommend this challenge. Even otherwise I would advise that this challenge should be done under the supervision of your dietician, personal trainer or doctor. After this challenge, I do not get any more sugar cravings which has made a Happy me!

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Hungry Kya! Here are 5 nutritious snacks recipes

paneer-wrapAlong with being a lifestyle coach and nutritionist, I play one more dual role that of a homemaker and a mother. The big question that always arises is what snacks can we make which are healthy and quick to make at the same time, right?

Here are few recipes from my recipe book which are not only healthy but fast.

1. OATS PATTIES

oats-patties

Ingredients Amount
Oats 1 cup
Capsicum 1 small
Carrot ½ no
Tomatoes 1 no
Spring Onions ½ cup
Gingerchilli paste 1 Tbsp
Lime ½ no.
Turmeric powder ¼ tsp
Red chilly powder ¼ tsp
Salt To taste
Oil 1 tsp

METHOD:

  1. Sprinkle water on oats. Continue this till it absorbs the water and becomes a bit sticky.
  2. To this add chopped capsicum, carrot, tomatoes, fresh onion with leaves, ginger chilli paste, lime, turmeric powder, red chilli powder and salt. Mix well.
  3. Divide the mixture into two equal halves. Make a flat (pattice) pieces of it and cook in a nonstick pan on both sides.
  4. Serve hot with tomato ketchup.

Nutritional Benefits: Oats is rich in fiber and the veggies are a source of vitamins and minerals, lime juice makes the food alkaline. Overall it is a great dish to start your day with which will surely improve your immunity and overall health

2. Steamed Spinach breads (PALAK DHOKLA)

palak dhokla

Ingredients Amount
Rawa 1-2 TBSP
Gramflour 1-2 TBSP
Spincach (palak) (finely chopped) 1 bunch
greenchilli paste ½ Tbsp
Salt To taste
Oil 1 tsp

 

METHOD:

  1. Mix all the dry ingredients in a vessel.
  2. To this mixture add 1 tsp of warm oil.
  3. Add luke warm water to make the batter of some flowing consistency.
  4. Pour this mixture into a greased tin and steam the mixture for around 30 minutes.
  5. Garnish with Spinach leaves. Serve hot with tomato ketchup.

 

Nutritional Benefits: This can serve as a super evening snack as it contains goodness of fiber, calcium, B vitamins of the spinach and is also a cereal pulse combination which improves the protein quality. Wholesome meal which is low in calories and has high satiety value.

3. FENUGREEK PANCAKES (METHI PUDLA)

methi pudla

Ingredients Amount
fenugreek leaves (chopped) ½ bunch
Wheat flour 1 TBSP
Bajra flour 2 TBSP
Onion 1 no.
Gingerchilli paste 1 Tbsp
Garlic paste ½ tsp
Turmeric powder ¼ tsp
Salt To taste
Oil 1 tsp

 

METHOD:

1.Mix all the ingredients except oil in a vessel.

2.Add water to make the batter of pouring consistency

3.Make two pancakes on a nonstick pan

4.Serve hot with tomato ketchup/ Mint sauce (Pudina chutney)

Nutritional Benefits: It is not only rich in B vitamins (fenugreek leaves) and helps in improving hemoglobin but due to the addition of onion, ginger, garlic it is highly anti-inflammatory and good for gut health. Researches prove that consumption of ginger, garlic and onion helps fight GI infections too.

4.Bottle Gourd and Semolina Pancakes (DOODHI-RAWA PANCAKE)

doodhi-rawa-pancake

Ingredients Amount
Semolina 3 TBSP
Bottle gourd 100 gms
Curds (skim milk) 3 TBSP
Gingerchilli paste 1 Tbsp
Carrot For garnish
Salt To taste
Oil 1 tsp

 

METHOD:

  1. Grate the bottle gourd.
  2. Add semolina, ginger chilli paste, curds, salt and make a batter of pouring consistency by adding water.
  3. Make 3 small pancakes on a nonstick pan by adding oil.

4.Garnish with grated carrot and coriander.

5.Serve hot with green chutney

Nutritional Benefits: Bottle gourd has multi benefits like it is high in fiber, helps curb the acidity too, good for heart, and the list goes on. Curds are rich in probiotics which improves the gut bacteria.

 

5. COTTAGE CHEESE VEGETABLE WRAP ( PANEER VEG WRAP)

paneer-veg-wrap

Ingredients Amount
Gramflour 2 TBSP
Capsicum ½ no
Carrot ¼ no
Tomatoes 1 small
Spring onions ½ cup
Paneer (COTTAGE CHEESE) 200 ml(20 gms)
Coriander leaves Few sprigs
Lime ½ no.
Turmeric powder ¼ tsp
Red chilli powder ½ tsp
Pavbhaji masala/ Garam masala ½ tsp
Salt To taste
Oil 1 tsp

 

METHOD:

  1. For the Wrap:

To the gram flour add chopped coriander leaves, red chilli powder, salt and make a batter by adding water

Pour this batter on a nonstick and make a chilla

  1. For the filling:

In a nonstick pan, take 1 tsp of oil. Add chopped capsicum, carrot, spring onions, tomatoes, paneer cubes and cook for a minute. To this add turmeric powder, red chilli powder, lime juice, pav bhaji masala or any garam masala (blend of ground spices like peppercorns, clove, cinnamon, nutmeg, mace, cardamom, bay leaf, caraway). You can even use herbs instead of this . Mix well. Cover the pan for 1-2 minutes. Cook until done.

  1. Place this filling into the centre of the chilla and wrap it. Cut it into pieces. Garnish with spring onion leaves and tomatoes.
  2. Serve hot with tomato ketchup.

Nutritional Benefits: It is high in protein with cottage cheese and gram flour. It contains goodness of fiber, Vit C, vitamins and minerals and other phytochemicals too. Children love this most as it looks like a frankie/roll but the base is super healthy here. Also helps in improving immunity, hemoglobin, better growth.

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Curious case of my ‘Bullet Proof Coffee’

bulletproof-coffee

I have been having ‘Bullet Proof Coffee’ and guess what? every time I post a picture of my cuppa coffee on social media, it has raised immense curiosity and next I know, I am flooded with messages asking me what is this ‘Bullet Proof Coffee’?

It all started with me undertaking ‘Intermittent fasting’ (IF). This is an age old concept and has been a secret to health. However, for many decades this concept was forgotten. But, now many nutrition and lifestyle experts are once again bringing back this concept of fasting and recommending it to people as it comes with huge benefits if done in the right manner. The benefits are weight loss through fat burning, increased energy through the day, improve over health, simplify lifestyle among many others.

What is Intermittent Fasting? It is a concept where you fast for almost 12-14 hours. One can choose to fast how they want. IF is not about which foods you eat but more about when you eat. It’s all about following an ‘eating pattern’. In definition, IF is a term for an eating pattern that cycles between periods of fasting and eating.

I chose to fast between dinner and lunch the next day a period of approximately 12-14 hours and this is part of my everyday routine. I have my dinner between 7.30 pm and 8 pm and only have water in between. Next morning around 8.30 am, I have a ‘Bullet Proof Coffee’ which is quite heavy and keeps me full and not crave for food till lunch at around 1 pm. After my lunch, I eat enough for a period of 8 hours and end with dinner at 8 pm.

Coming to your curiosity on what is ‘Bullet Proof Coffee’ and how I make it?  

BPC was invented in the US by David Asprey, an entrepreneur, businessman and author from Albuquerque. Bullet Proof Coffee is nothing but Coffee with butter and oil.

My Bullet Proof Coffee is however Indianised and is very easy to prepare.

Ingredients:

  • 2 ½ tablespoon Blue Tokai organic Coffee or any other single origin organic coffee  
  • 1  tablespoon 100% Pure MCT Oil ( This is available on Amazon.in)
  • 1-2 tablespoons Parsi Dairy Farm’s White Butter (unsalted) or use Ghee

Method:

1. Brew 1 cup of coffee using filtered water, just off the boil, using 2 1/2 heaping tablespoons freshly ground Blue Tokai Coffee beans

  1. Add in 1 tablespoons of MCT Oil to the hot coffee (It’s STRONG – start with 1 tsp. and work up over several days).
  2. Add 1-2 tablespoons white butter
  3. Mix it all in a blender for 20-30 seconds until it is nice and frothy like a latte

Benefits of Bullet Proof Coffee:

  • It is rich in taste
  • Bulletproof coffee can help prevent diabetes and also protect the liver, lower the risk of stroke, and help the brain fight depression.
  • It reduces cravings
  • It is a high-performance drink that has a large impact on your energy levels and cognitive functions. Reduces anxiety and improves mood.
  • This coffee keeps you energized for a long time.  

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]