Vasundhara Agrawal, Diet and Lifestyle Consultant

We all are well aware that, Diabetes is a chronic, metabolic disease characterized by elevated levels of blood glucose (or blood sugar). Let’s discover how an aromatic seed from ancient times could transform the way we manage diabetes today.

Read our latest article on ' Fenugreek Seeds: A Natural Ally in Diabetes Management' to know more

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Baked Sweet Potatoes are a versatile and nutritious staple in many kitchens around the world, enhancing their inherent sweetness and resulting in a soft, creamy texture. Sweet baked potatoes can be enjoyed as a simple side dish, stuffed with various fillings for a hearty meal, or even used in desserts. Why wait when the weekend has already arrived? Let’s get started with the recipe!

⌛ Preparation Time: 35–40 minutes

🍽 Serves: 1

🥗 Ingredients:

Sweet potatoes — 1/2 cup
Olive oil — 1 teaspoon
Salt — as per taste
✋ Method

Preheat the oven to 300 degrees F. Line several baking sheets with parchment paper and set aside. Cut the sweet potatoes into paper-thin rounds.
Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top. Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer.
Sprinkle the chips lightly with Salt. Bake for 20–25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets.
Baked sweet potato is ready to serve, pair them with your favorite topping such as greek yogurt or sour cream.

True discipline goes beyond the gym; it extends to every meal and every choice you make. Remember, what you eat in private, you wear in public. Are you keeping an eye on what goes onto your plate the other 23 hours of the day?
Let's share and inspire each other with our favorite healthy eating tips and tricks! What's your strategy for maintaining a balanced diet?
Drop your go-to meal prep ideas or your secret snack swaps below. Let's build a community of mindful eaters together!

Ulcerative colitis is a chronic inflammatory bowel disease that causes inflammation and ulcers in the digestive tract. Managing your diet is crucial to minimize symptoms and promote healing. Eating a diet filled with gentle, easily digestible foods can help reduce discomfort and provide necessary nutrition.

Here are some dietary tips that are safe and tolerable for those with ulcerative colitis:

Include Soft and Gentle Foods:

Mashed potatoes, sweet potatoes, and butternut squash
Well-cooked vegetables like carrots, zucchini, and spinach
Ripe bananas and canned fruits like pears and peaches
Smooth nut butters like almond or peanut butter (in moderation)
Plain, lean proteins such as boiled chicken, turkey, and poached fish

Include Low-Fiber Foods:

White rice, white bread, and pasta
Oatmeal and cream of wheat
Refined cereals and low-fiber crackers

Include Non-Dairy Alternatives:

Almond milk, coconut milk, and lactose-free milk
Yogurt and kefir with probiotics (if tolerated)

Stay Hydrated:

Plain water, herbal teas, and broths
Electrolyte-infused drinks and coconut water

Avoid Trigger Foods:

High-fiber foods like raw vegetables, popcorn, and whole grains
Spicy foods, caffeine, and alcohol
Fatty foods, fried foods, and processed meats
Dairy products (if lactose intolerant)

By following these dietary guidelines, you can help manage the symptoms of ulcerative colitis and maintain a balanced diet.

They say there’s nothing a cup of tea can’t fix and there is some truth to that. We are well aware that people of different cultures from around the world have been drinking tea for thousands of years. But how about herbal tea, is it the same as the tea produced by steeping the young leaves and leaf buds of the tea plant? Let's understand in this article.

Read our latest article on 'All You Need to Know About Herbal Tea' to know more

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This highly flavorful Date and Tamarind Tofu Curry lends all of its Asian flavors to Tofu and makes it juicy and delicious to pair with steamed rice. It is easy and can be perfect for those family dinners or parties to enjoy with everyone! It is packed with a whole bunch of nutrients such as protein, vitamins and minerals.

Check out our latest recipe of 'Date and Tamarind Tofu Curry’

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Unlock the secrets of pomegranate, the powerhouse fruit! Rich in antioxidants like punicalagins and anthocyanins, pomegranates help combat inflammation and oxidative stress. They're also great for your heart, lowering cholesterol and blood pressure, and boosting your immunity and digestive health with essential vitamins and fiber. Dive into the vibrant taste and health benefits of pomegranate today!

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"Many of us have developed a habit out of this whole grain because of its varied uses and high nutritional content. This grain makes a filling and satisfying meal, whether it is eaten warm with a bowl of milk, blended into smoothies or baked into wholesome breakfast bars. Which whole grain is it, can you guess?

Read our latest article on 'Nutritional Benefits of Including Oats in Our Diet' to know more

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Who else loves quick and easy recipes?
Dive into these Classic Fish Tacos, a traditional Mexican delight that’s taken the world by storm! These tacos are not only wholesome and tasty but also filling and nutritious.

⌛ Preparation Time: 40–45 mins
🍽 Serves: 1
🥗 Ingredients:
Fish fillet- 80 gram
Lime juice- 1 teaspoon
Chili powder- 1/2 teaspoon
Paprika- 1/2 teaspoon
Cumin powder- 1/2 teaspoon
Olive oil- 1 teaspoon
Salt- as per taste
Black pepper- as per taste
Corn tortillas/ Phulka- 2 pieces
Avocado (diced)- 1/4 cup

For the filling
Hung curd- 1/4 cup
Lime juice- 1 teaspoon
Coriander leaves (chopped)- 1 tablespoon
Cabbage (shredded)- 1/4 cup
Corn (boiled)- 1/4 cup
✋ Method

1. First, in a bowl, whisk together olive oil, lime juice, paprika, chili powder, cumin and mix well. Add fish to this and toss well until they are evenly coated. Let the fish marinate for 15 minutes.
2. Prepare the filling by combining hung curd, lime juice, coriander, corn in a bowl. Then, add cabbage, corn and season with salt and pepper. Keep this aside.
3. Next, heat some oil in a large nonstick skillet over medium-high heat. Then add the marinated fish and cook until it is well done. Then flake the fish into small pieces with a fork.

To assemble the tacos

1. Warm up the tortillas/ phulkas. Place them on a dish and add the flaked fish pieces, hung curd mixture and top them with diced avocado. Finally, add some lime juice on top and fold it into a taco.
2. Fish taco is ready. Enjoy! :)

Feeling stuck in your health journey?
Take it from Malavika Nadig who just completed our 4-week program with amazing results! Nutritionist Vasundhara and her team tailor each diet plan to fit your unique lifestyle, making it easier to follow and sustain. Ready to make a change?
Join us for a personalized, transformative experience!

"Food can transform your health and it's the same for hormones and the menopause transition". In this article let's understand the essential role that diet and nutrition play in managing and promoting overall well-being in menopause stage.

Read our latest article on 'Understanding the Relationship Between Diet & Physical Fitness During Menopause' to know more

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⌛ Preparation Time: 05–10 mins

Why not drink something refreshing today? All you need to do is quickly prepare a drink using fresh spinach and cucumber! Making this drink is quick and easy. It is an extremely nutritive and delicious juice made from colorful vegetables. This juice is loaded with essential nutrients and offers a healthier alternative to a regular fizzy carbonated drink.

Check out our latest recipe of 'Spinach Cucumber Juice’

🍽 Serves: 1

🥗 Ingredients:
Cucumber (peeled, cubed)- 1/4 cup
Spinach- 1/4 cup
Apple (cubed)- 1/4 cup
Ginger- 1/2 inch
Lemon juice- 1 teaspoon
Black salt- to taste
Cumin powder- 1/4 teaspoon (optional)

✋ Method
Blend all the ingredients together.
Season with lemon juice, black salt and cumin powder (optional)
Spinach cucumber juice is ready.
Enjoy! :)

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Thank you, Agastya, for your kind words and heartfelt review!
I’m delighted to have been a part of your post-maternity weight loss journey.
It's truly rewarding to see you achieve such fantastic results—losing 7kg in 3 months while enjoying your favorite foods. Your success story is a testament to the power of personalized, sustainable plans.
I'm grateful for your trust and would be honored to support anyone else in their weight loss journey. — Dr. Vasundhara

Did you know! Typhoid, also known as enteric fever, is a severe illness in some developing countries? Yes. In this article let's understand how dietary management affects the treatment quality and eases symptoms in typhoid.

Read our latest article on 'An Overview on Typhoid: Definition, Symptoms & Dietary Considerations' to know more

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Did you know! Typhoid, also known as enteric fever, is a severe illness in some developing countries? Yes. In this article let's understand how dietary management affects the treatment quality and eases symptoms in typhoid.

Read our latest article on 'An Overview on Typhoid: Definition, Symptoms & Dietary Considerations' to know more

Link in the bio ☝️

The diet starts... right after this chocolate! 🤣

Cow peas, also known as black-eyed peas, are a common legume cultivated around the globe. They are highly nutritious and offer many health benefits.

It is Crucial to know that calorie cutting alone cannot help you lose waist circumference, as our circumference is affected by many factors other than just excess belly fat such as bloating, water retention and lack of muscle tone. Indeed we are here to curate diet plans according to individual needs , glad to share that our efforts turns meaningful !😇

As summer season is here let's revive our memories back with those summer vacations we have spent with our grandmother during our childhood having this seasonal fruit. This huge summer fruit is often referred to as an alternative of meat for the vegans and vegetarians due to its thick texture , Can you guess which fruit it is? Yes, Jackfruit being the largest tree-borne fruit in the world can be consumed raw or cooked into any dish. Let's discuss in this article.

Read our latest article on 'Jackfruit: An Exotic Tropical Fruit' to know more
https://medium.com/diet-nutrition/jackfruit-an-exotic-tropical-fruit-d5069c7311cc

Time for a salad! Nothing beats a delicious homemade salad recipe to round out a meal. The best salad recipes make it simple and delicious to consume colorful, fresh foods. Without any delay, make this healthy and creative salad for a refreshing change in your lunch or dinner routine. Are you ready to get started?

Check out our latest recipe of 'Basil Grilled Chicken Salad’
https://medium.com/healthy-recipes/basil-grilled-chicken-salad-5e871a8b86f0

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"Let food be thy medicine, thy medicine shall be thy food" emphasizes the importance of nutrition to prevent or cure disease. Here is our happy client enjoying her favourite meals
Just being mindful about her food choices.🙂

Chickenpox is a highly contagious and uncomfortable disease. Eating a diet that is filled with healthy but tolerable foods, such as those that are soft and bland, will keep you nourished.

Here are some tips that are safe and tolerable to follow with chickenpox.

✅ Include soft foods such as mashed potatoes, sweet potatoes, avocado, scrambled eggs, beans, lentils, tofu, boiled chicken and poached fish.

✅ Include cool foods such as yogurt, kefir, cottage cheese, milkshakes and smoothies.

✅ Try consuming bland foods such as rice, toast, pasta and oatmeal.

✅ Include non-acidic fruits and vegetables such as applesauce, bananas, melon, berries, peaches, broccoli, kale, cucumbers and spinach.

✅ Stay hydrated. Include plain water, coconut water, herbal tea, low-sugar sports drinks and electrolyte-infused drinks.

✅ Avoid sugary fruit juices, coffee, soda, alcohol, energy drinks, chili peppers and chips.

The cashew tree produces a soft, shiny and juicy fruit, known as cashew apple which bears a single-seeded nut in its bottom covered with a hard grey shell.

Balanced diet implies proper nutrition given to a person, it is not compulsory to cut down on foods you like to consume. Here is our happy client enjoying her favourite meals on a diet. Our goal is to always create diet plans that are easy to follow. We are grateful for such reviews! ☺️

Are you staying hydrated in this intense heat wave? Although you may believe that the only way to stay hydrated is to drink water but, watery fruits and vegetables can also help you stay hydrated more efficiently than water alone since they frequently contain natural levels of sugar and minerals. Let's understand in this article.

Read our latest article on 'Benefits of Hydration: Is Only Drinking Water Enough?' to know more
https://medium.com/diet-nutrition/benefits-of-hydration-is-only-drinking-water-enough-d614e250431d

Who doesn't enjoy a snack in the evening? Fish Cutlet is a simple dish with a burst of flavors from spices that make it delicious. They are soft on the inside and crispy on the outside, creating a delightful sensory experience. Aren’t you drooling already? Let’s get started with the recipe!

Check out our latest recipe of 'Fish Cutlet’
https://medium.com/healthy-recipes/fish-cutlet-1c12908fc17e

Healthy living is not only making choices that result in a healthy body but also mind. You can maintain a healthy lifestyle by eating a healthy diet tailored based on your lifestyle. Here is our happy client enjoying her favourite meals on her journey of healthy living 🙂

Protein deficiency is when people do not get adequate amounts of protein from their diet.

Here are some things you can try to Increase Protein Intake
✅ Include quinoa, beans, lentils, brussel sprouts, broccoli, edamame, cauliflower, eggs, cottage cheese, salmon and chicken breast.

✅ Add high protein options such as plain greek yogurt, pumpkin seeds and raspberries to breakfast cereals.

✅ Include protein-rich sources such as nuts, seeds, tuna and peanut butter in every meal and snack that you eat.

✅ While cooking grains, use bone broth rather than water to enhance the flavor and protein content of the dish.

✅ Sprinkle a scoop of protein powder (supplement) into muffin batter, oatmeal or smoothies.