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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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SNACK Your Way to Great HEALTH!!

cauliflower pizza

I have decided I am going to eat right, I am going to exercise everyday and I am going to continue like this forever and get fit. And so I thought!!

I was very comfortable eating right with my main meals namely, Breakfast, Lunch and Dinner. But what I realized was actually an eye-opener. The problem was not these meals but what happens between these meals, the Snack time!!

I used to get these hunger pangs surely around 4-5pm and sometimes around 11.30am, because of which I used to grab the first thing I saw in front of me be it biscuits, unhealthy oily snacks or bread, which completely threw my efforts out the window.

That’s when I decided that this needs to be sorted out and started planning a Snack Menu which included things like roasted chanas, khakras, diet snacks but soon I realized that these were not enough.

Evening snack should be considered as the 4th main meal of the day. By having the right food at this time, you reduce your hunger even at dinner time which helps you eat better.

I’ve tried these 4 recipes myself and believe me they are a snack time Delight!!

They not only fill you up but also taste delicious, satisfying your every taste bud.

Cauliflower Pizza

cauliflower pizza

Ingredients:

Cauliflower florets (riced) – 2 cups

Parmesan cheese or Mozarella cheese – 1cup

Egg – 1

Salt

Mixed herbs

For Topings:

Tomato sauce (Tomato puree, fresh garlic, mixed herbs, black pepper powder, salt)

Any vegetables of your choice

Little cheese

Method:

  • Wash and dry the cauliflower well
  • Cut it into florets
  • Pulse the florets in a food processor or grate it to form rice like granular consistency
  • Take 2 cups of riced cauliflower and transfer to a non-stick pan to remove the moisture
  • Keep stirring on low heat till most of the moisture is gone
  • Do not brown it
  • Let it cool
  • Beat one egg in a bowl
  • Add the cheese and mix well
  • Add the riced cauliflower
  • Mix well with salt and herbs
  • Line a baking tray with parchment paper and transfer this mixture onto it to make a pizza base
  • Gently pat the mixture to make a base of your desired shape with a thickness of quarter of an inch
  • Keep the edges slightly thick so that it doesn’t burn
  • Now place it in a pre-heated oven at 200 c for 20mins
  • Remove and let it cool
  • Topping:

Spread the tomato sauce and add any topping of your choice with little cheese (if required)

Bake it again at 200c for 10mins

Your pizza is ready!!

Black Gram (Chana) Kebabs

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Ingredients:

Black (gram) chana – ½ cup

Potato – 1 medium

Ginger (chopped) – 1 tsp

Garlic (chopped) – 1 tsp

Onion (chopped) – 1

Green Chillies (chopped) – 1 to 2

Chaat masala – 1 tsp

Garam masala – 1 tsp

Cumin (jeera) powder – 1 tsp

Red Chili powder – 1 tsp

Salt – to taste

Coriander leaves – ¼ cup

Method:

Soak the ( black Gram) kalachana overnight

Pressure cook it till soft and cooked through

Boil and peel the potato

For the masala:

  • Heat a tablespoon of oil in a pan and add in onions, salt, ginger, garlic and chilies
  • Let them cook through and soften
  • Add chaat masala, cumin powder, red chilli powder and garam masala
  • Mix well and take off the heat
  • Mash the boiled chana well in a mixie or use a masher
  • Mix the boiled potato
  • To this add the prepared masala and chopped coriander
  • Divide into small sized balls and flatten to form shammi kebabs or cutlets
  • Serve them hot with chutney or sauce and a cup of steaming hot tea or coffee

Bajra, Carrot and Onion Mini Uthappa


Ingredients:

¼ cup whole Bajra, soaked for 8 hours and drained

1 ¼ cups Bajra flour

Salt to taste

½ cup grated carrot

½ cup finely chopped onions

1 ½ tsp finely chopped green chillies

1 tsp garlic paste

¼ cup finely chopped coriander leaves

1 ½ tbsp. lemon juice

¼ tsp turmeric powder

1 ½ tspchilli powder

Oil for cooking

Method:

  • Combine the whole bajra, ½ cup of water and salt in a pressure cooker, mix well and pressure cook for 5 whistles.
  • Allow the steam to escape before opening the lid. Drain the water and keep the cooked whole bajra aside.
  • Combine all the ingredients, along with whole bajra and 1 ½ cup of water in a deep bowl and mix well.
  • Heat a non-stick tava and grease it lightly with oil.
  • Pour ¼ cup of batter over it and tilt the tava lightly to spread the batter evenly. Cook on medium flame till it turns golden brown in colour from both the sides.
  • Repeat step 5 to make more uthappas.
  • Serve immediately.

Jackfruit Seed Roast

jackfruit roast

 Ingredients:

Jackfruit seeds – 1 cup

Oil – 2 tsp

Mustard seeds – 1 tsp

Onion (small) – 1

Garlic cloves – 4

Green chilies – 3

Red chili powder – 2 tsp

Kashmiri chili powder – 1 tsp

Turmeric powder – 1 tsp

Coriander powder – ½ tsp

Cumin powder – ½  tsp

Fennel seed powder – ½ tsp

Amchur – ¼ tsp

Chaat masala – ½ tsp

Garam masala – ¼ tsp

Salt to taste

Method:

  • Steam the jackfruit seeds
  • Slice them
  • Heat oil in a non-stick pan
  • Add mustard seeds
  • When they splutter, add finely chopped onions, garlic and slit green chilies
  • Sauté for a few minutes on medium heat till the onions become soft
  • Add all the masalas and salt
  • Sauté for some more time
  • Add the jackfruit seed slices
  • Mix well and stir-fry for five minutes
  • Add few drops of water, cover the pan and let it cook over low heat for five minutes.

I hope you will try these out right away, so that I can share many such finger licking good healthy recipes soon.

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10 Lifestyle Changes for Fat Loss and Healthy Living

healthy-living

  • Choose and learn to like healthy food options: Many people who aim to lose fat and live a healthy life go on crash diets or have boiled meals thinking that their only way to achieve their goal is to eat bland food. It’s just a myth that “healthy” foods are not very appetizing. There are many recipes which are very healthy and also very delicious. The best way to start a healthy living is to do some research and make a list of some healthy recipes that are low in processed ingredients and are appetizing.
  • Always start your day with a nutritious breakfast: Breakfast is the most important meal of the day. After a long gap of 6-7 hours of sleep, our body needs the fuel (calories) to get our metabolism going and give us the sustained energy throughout the day. Breakfast should be a combination of quality carbohydrates, proteins and fats.
  • Mid- meal snacking: If you have the habit of snacking between meals during the day, select healthy snacking options. Opt for a serving of fruit or a handful of nuts that have good fibre content, vitamins and minerals. Avoid having snacks made out of refined flour, refined sugar and deep fried snacks.
  • Eat at regular intervals: Missing meals and eating after long gaps is a big no-no! A log gap between two meals switches our body to “starvation mode”. While in starvation mode, the BMR of the body reduces drastically to save energy. This environment in the body makes it very difficult to lose fat. Having meals at regular intervals keeps the BMR on the higher side and helps a lot in giving effective fat loss. It also avoids one from binge eating.
  • Opt for whole foods: Whole foods include whole grains and products made out of whole grains, fruits and vegetables. These foods are rich in Fibre, do not spike blood sugar levels and fill the stomach. They give satiety for a long period of time without adding on unnecessary calories. Fibrous foods are heavy to digest, increase the BMR of the body and hence give effective fat loss. Enjoying an occasional treat sometimes is fine, but, make it a habit to eat more whole foods.
  • Load your plate with salads and soups: Water-rich vegetables like cucumbers, gourds, tomatoes etc. gives satiety and avoids consumption of too many calories. Soups are also very water-rich foods but, choose clear soups over creamy soups. Having water-rich foods does not mean that one needs to ignore the good old water!
  • Practice mindful eating: It is very important that we concentrate on the food we eat and enjoy it. Mind and body connection is very powerful. Never eat sitting in front of a TV, while working on gadgets, when angry, depressed or tensed. In such times we tend to eat more and add on unnecessary calories. Chew the food well; it improves the process of digestion. Portion control is very important; it prevents adding on unnecessary calories. Also, guilt-eating is bad! Giving self an occasional treat will cut too much temptation and avoid binge eating.
  • Avoid stocking tempting foods at home: Never stock at home tempting, unhealthy foods like biscuits, cookies, cream crackers, chips, ice-creams, milk chocolates and deep fried snacks because, if you don’t have these in the house, you won’t be tempted to eat them.
  • Avoid “white” or “refined” foods: Foods made out of refined flour and refined sugars are of “low benefit and high risk”! They tend to increase the blood sugar levels drastically causing fat gain and diabetes. They also rob the body of certain vitamins. Refined foods are very low in fibre content and cause digestive disorders like hyperacidity, constipation, haemorrhoids, anal fissures etc.
  • Drink plenty of water throughout the day: Water is the best fat burner. 70% of our body is made up of water. Water acts as a catalyst, a reactant and a solvent in almost all the biochemical reactions taking place in the body. This keeps the body functions going on and helps in keeping the BMR on the higher side thus, giving effective fat loss. People believe that water should be had only when thirsty but that is not true. Thirst is, actually, a late indicator of dehydration. It’s best to drink water before feeling thirsty. Our mind sometimes registers thirst as hunger. At such times, instead of eating something just drink a big glass of water. Water acts as a medium through which toxins produced in the body are flushed out. Water enhances the production of new blood cells and muscle cells. Drinking good amounts of water also prevents digestive tract ailments such as hyperacidity, constipation, haemorrhoids, etc.

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5 HEALTHY TASTY SALADS

We always think salads to be dry and boring. How would you like it, if you get some super tasty salads combined with goodness of health?

Do go through these recipes and trust me post this, you will not like to miss salads in your meals

  1. TOFU/ PANEER STIR FRY SALAD

Paneer Salad

 

Ingredients Amount
Tofu/ Paneer ½ cup
Onion 1 no
Tomato 1 no
Bell pepper(any or all color) 1 no
Brocolli 4-5 florets
Baby corn 5-6 no
Salt To taste
Pepper powder To taste
Oil 1 TBSP
Oregano (optional) To taste
Chilli flakes (optional) To taste

METHOD:

  1. Dice the onion, tomatoes, bell peppers and tofu/ Paneer in same size.
  2. Heat 1 TBSP of oil in a pan. Once the oil heats up, saute the veggies and Paneer/Tofu on a high flame for a couple of minutes and add salt and pepper powder as per taste.
  3. Serve hot.

 

  1. SWEET POTATO SALAD

Sweet Potato Salad

 

Ingredients Amount
Sweet potato 500 gms
Onions 2 no
Bell pepper 1-2 no
Crushed garlic 2-3 cloves
Baby corn 7-8 no.
Brocolli 5-6 florets
Coriander leaves Few sprigs
Pepper Powder 1 tsp
Salt To taste
Ricebran Oil 1 TBSP
Lime juice ½-1 no

METHOD:

  1. Steam and Peel sweet potatoes, and cut into 1-inch cubes. Cut onions and bell peppers into quarters, and cut each quarter into half.
  2. In a pan, add 1-2 TBSPricebran oil. Add crushed garlic, onions, broccoli and baby corn. Cook for a minute. Toss together sweet potatoes. Sprinkle evenly with salt and pepper.
  3. Sauté until golden brown. Sprinkle lime juice over it.
  4. Garnish with coriander leaves

 

  1. MOONG CHAT

Moong Salad

 

Ingredients Amount
Whole moong 2 TBSP
Curds made of skim milk 100 gms
Tomatoes 1/3 cup
Onion 1/3 cup
Red chilly powder ¼ tsp
Green coriander chutney 1 tbsp
Date chutney 1 tbsp
Salt To taste
Roasted jeera powder ¼ tsp

METHOD:

1.Sprout the Moong.

2.To the sprouted Moong add curds(beaten), chopped tomatoes, onion, red chili powder, green coriander chutney, date chutney and roasted jeera powder. Mix well

3.Garnish with coriander leaves and date chutney. Serve chilled.

 

  1. BOILED CHANA SALAD

boiled chana salad

Ingredients Amount
Kabuli chana 2 TBSP(unsoaked)
Tomatoes ½ cup
Onions ¼ cup
Lime ½ no.
Red chilly powder ¼ tsp
Salt To taste

 

METHOD:

1. Soak 2 TBSP of Kabuli chana for more than 8 hours. Boil them

2. Add the chopped onions and tomatoes.

3. Add red chilli powder, salt and lime.

4. Mix well. Garnish with coriander and serve.

 

  1. CUCUMBER RAITA 

cucumber raita

Ingredients Amount
Curd (made of low fat milk) ½ cup
Cucumber 1 whole
Coriander leaves Handful
Jeera powder ½ tsp
Pepper powder ¼ tsp
Salt To taste

 

METHOD:

1. Grate the cucumber into curd.

2. Add the chopped coriander leaves to the mixture and mix well

3. Add pepper powder, salt and jeera powder.

4. Serve chilled with any of the main dishes/ flat breads

P.S- You can also use mix veggies, bottle gourd, and pumpkin instead of cucumber

BENEFITS OF THESE SALADS:

  1. Nutrient dense- Rich in vitamins, minerals and flavonoids
  2. Has good protein content
  3. Fiber rich- Good for your digestive system
  4. Immune booster- Rich in various vitamins, minerals, antioxidants, fiber and water content, helps cleanse your system

These are some of the basic salads which everyone can make at ease to give a break to their boring salad plate. So which salad are you trying today?

If you have some interesting salad recipes, do share it with me. Will love to hear it from you

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 […]