Mindful Eating with MeghA

Let the past make you better, Not bitter😊😊🌛🌜💫⭐🌟💞💞

Mood Boosting Smoothie Recipe

Let this Diwali burn all negativity of your life and enter positivity in you.
Happy Diwali everyone ✨✨
✨ 💥 😊💕💜

Spicy and tangy bell pepper salad.
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"Little pup,big world."
Lots of love ❤️❤️ CoCo❤️

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Oats Idli :-

Total Time:- 55 mins

Servings :- 16 idlis.

Ingredients:-

*1 cup rolled oats flour (roasted).
*½ cup fine rava (roasted).
*½ cup fresh curd.
*1 cup water or add as required.
*½ teaspoon baking soda.
*½ cup grated carrot.
*3 teaspoon chopped coriander leaves.
*salt as required.

For Tempering Oats Idli:-

*½ tablespoon oil.*½ teaspoon mustard seeds.
*½ teaspoon cumin seeds.
*½ teaspoon urad dal.
*1 teaspoon chana dal (bengal gram).
*1 pinch hing.
*½ teaspoon crushed black pepper.
*1 teaspoon chopped green chilies.
*1 teaspoon finely chopped curry leaves.
*1 teaspoon chopped ginger.
*8 to 10 cashews - chopped.

Instructions:-

Making Tempering For Oats Idli Batter :-

*Heat the oil in a pan. On a low flame, add the mustard seeds, chana dal and urad dal.

*Stir and saute till the mustard seeds crackle and both the urad dal and chana dal become golden.

*Now add the green chilies, ginger, curry leaves, cashews and a pinch of hing. Saute for a minute.

Making Oats Idli Batter :-

*Add roasted rava and Oats flour the pan.

*Then add the grated carrots and chopped coriander leaves.

*Add curd and water. Stir the idli batter very well. The batter should have a medium consistency. Cover and allow the batter to sit for 5 to 6 minutes.

*Meanwhile, grease the idli moulds with some oil or ghee. Also heat water in the idli steamer or in an electric cooker or pressure cooker.

*Now add salt as per taste and stir very well.

*Now add baking soda.As soon as you add the baking soda, quickly begin to stir the whole batter.

Steaming Oats Idli:-

*Pour the oats idli batter in a the greased idli moulds.

*Cover and steam the oats idlis for about 10 to 12 minutes. A toothpick inserted in the idlis should come out clean.

*Serve these light healthy and instant oats idli hot or warm with coconut chutney or sambhar.

Happy independence day guys.

Hung Curd Salad Recipe:-

Try this chilled Hung by Salad, which is quite healthy and equally lip-smacking.So go ahead make this salad within minutes and serve it to your loved ones. This delicious recipe will be appreciated by people of all age groups and so will be an instant hit amongst your social gathering.Go ahead and enjoy!

INGREDIENTS OF HUNG CURD SALAD

2 Servings (total time 20 minutes).

*200 mililitre hung curd.
*1 1/2 tablespoon bell peppers (any color).
*2 tablespoon tomato.
*2 tablespoon cucumber.
*salt as required.
*black pepper as required.
*1/2 teaspoon red chilli powder
*For Garnishing 1 sprig mint leaves.

HOW TO MAKE HUNG CURD SALAD

*Chop bell peppers, tomato and cucumber finely. Next, put hung curd in a bowl and give it a proper whisk.

*Then, add red chili powder along with salt and black pepper according to your taste. Stir the mixture well.

*Now, add the chopped tomato, bell peppers and cucumber in the bowl and mix them again.

*Transfer the hung curd salad in a serving bowl and put it in the refrigerator for about 20-25 minutes.

*Serve chilled. Garnish with mint leaves if desired.

-Breast milk is the best nutrition you can offer your newborn.
-Breastfeeding offers tremendous health benefits to both mother and child.
-It is specially designed to cater for all your child’s nutritional needs in the first six months of life.
-For maximum benefits, breastfeeding should be initiated soon after the birth of your child and should be maintained exclusively for six months, until weaning is initiated.
-The decision to breast or formula feed remains your individual choice.
-However, breast milk is undoubtedly the best nutrition you can give your baby, with added benefits for a mother.

Virabhadrasana III

Virabhadra means the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand feet; wielding a thousand clubs; and wearing a tiger's skin.

Contraindications and Cautions:-

High blood pressure

Modifications and Props:-
Balancing in this pose can be very challenging for beginners. Prepare for the pose with a chair positioned in front of you, just a bit in front of your sticky mat (face the back of the chair toward you). When you stretch your arms forward take hold of the top of the chair. As you rise up into the full pose, push on and slide the chair away from you and use it to support your arms. Try to hold the chair as lightly as possible.

Benefits:-

*Strengthens the ankles and legs.
*Strengthens the shoulders and muscles of the back.
*Tones the abdomen.*Improves balance and posture.

Variations:-

In Virabhadrasana III you can vary the position of your arms. Try stretching there arms out to the sides, like the wings of an airplane, or reaching them back, palms facing up, along the sides of your torso.

Jamun Sauce :- A simple recipe, which is the perfect treat for hot days of summer.You can have this sauce with cutlets,omlet,toasts etc.

Ingredients:-

*Jamun 1 kg.
*Honey 2 tbsp.
*Chilli 1 tsp
*Garlic cloves 3, minced.
*Powdered cumin 1/2 tsp.
*Salt, to season.

Method:-

*De seed and chop up the jamuns, as small as you can.
*Place them in a saucepan, with the honey and 1/2 cup of room temperature water, and bring to a boil.
*Once it all comes to a boil, turn down the heat and cook for fifteen minutes, until you feel that the fruit has softened.
*Cool until it is room temperature, then purée it all in your mixer.
*In the meantime, rinse out the saucepan thoroughly.
*Pour the jamun mixture back into the saucepan, adding in the spices and garlic and wait until it thickens considerably.
*Let it cool, then season with salt.


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Happy rakhi to all.....

💝 😊

Sattu porridge:-

Recipe:-

Ingredients:-

Sattu:- 6 tbsp.
Hot or warmMilk/water:- 200-250ml
Jaggery powder:- 1-2 tsp.

Method:-
*Add sattu and jaggery in a bowl and mix.
*Pour milk/water slowly to avoid lumps in it.
*Your sattu porridge is ready.

Benefits:-

-Protein rich.
-Healthy snack/meal.
-You can add fruits in it as well.
-If you are adding fruits then no need to jaggery powder.
-Try to make sattu at home with roasted bhuna channa with it's husk.
-You can change consistancy of the porridge according to your preference.

Benefits of raw banana:-

1. Fibre rich:- Fibre plays an essential role in ensuring digestive health as well as our heart health.Fibres add bulk to the stool, aiding bowel regularity and facilitating smooth digestion. Consuming foods rich in fibre helps maintaining blood sugar levels, ensures low cholesterol levels, which in turn reduces risk of stroke or attack.

2. Heart friendly:-Just like the ripe bananas, green bananas too are extremely rich in potassium. Potassium plays an essential role in proper kidney function. Potassium is also a vasodilator, which helps in ensuring that the blood pressure levels are in check.

3. Weight Loss:- Fibre in raw bananas takes the longest to digest, which in turn induces the feeling of satiety and fullness. When you feel full, your cravings are suppressed and you don't go out bingeing on other fattening foods.

4. Rich in Vitamins:-They are a powerhouse of vitamins and minerals. In addition to potassium, raw bananas are rich source of vitamin C and vitamin B6. It also facilitate absorption of essential minerals and nutrients, especially calcium.

5. Good for diabetics:- Raw bananas have low sugar content. It's glycemic index is 30. Low glycemic index foods are digested, absorbed and metabolised slowly, thereby ensuring there is no sudden surge in blood sugar levels.

6. Good Source of resistant starch:-
Resistant starch is a type of starch that isn't fully broken down and absorbed by your body during the time of digestion. It is turned into short-chain fatty acids by intestinal bacteria. Resistant starch helps keep cholesterol in check.

7. Good for stomach related problems:-The rich fibre content of raw bananas can help ease conditions like Irritable Bowel Syndrome and constipation. You can have them steamed or boiled with a pinch of salt.

Notes:-
*Steamed or boiled one are better than fried one.
*Cook with peel.

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Natarajasana (Lord Shiva’s Pose)meaning,tips,precautions and benefits:-
Sanskrit name Natarajasana is derived from 3 words. Their meanings are as:

Nat = Dance
Raja = King
Asana = Posture

Dance king refers to Lord Shiva and his dance symbolizes cosmic energy.

Tips:-

*Hold the pose from 20 seconds to a minute, gradually increasing the time each day.
*Practice 2-6 times, evenly on each side by changing the position of legs and arms.
*Beginners can take support of a wall.

Natarajasana Precautions:-

*Avoid practicing Natarajasana if you suffer from any of this condition: Severe back pain, heart problems, high blood pressure, duodenal or peptic ulcers, hernia, colitis or vertigo.
*Neither overstretch the body nor hold the pose for too long. Practice within the range of your own strength and flexibility.

Natarajasana Benefits:-

*Strengthens shoulders, back, legs, hips, ankles and arms.
*Stretches chest, abdomen, groin and thighs.
*Gives relief from stress and anxiety.
*Helps to attain a calm and peaceful mind and increases concentration.*Develops a sense of balance, stability and coordination.

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This Easy homemade Jam is the perfect healthy alternative to conventional jam! It's made with 3 healthy, natural, whole-food ingredients and it's quick and easy to make!

Recipe:-

(Total Time: 40 minutes)
(Servings: 1 jar)
(Calories: 450kcal)

Ingredients:-

*500gms fresh strawberries(sliced).
*3 tbsp honey. *2 tbsp chia seeds.

Instructions:-

*Heat a medium saucepan over medium heat and add the strawberries. Add the honey and place on the stove over medium heat.

*As the strawberries begin to soften over the heat, stir them around in their juices and the honey.

*Once the berries have softened to the point that they're starting to fall apart, use a potato masher or fork to break them up even more.

*Let the mixture come to a slow boil, stirring almost continually. Once you see some big bubbles break the surface, add the chia seeds.

*The chia seeds will help the jam achieve a gelatinous texture.

*Continue stirring the mixture over low heat for about 15 minutes, and then remove the pan from the stove.

*For smoother texture,add the mixture to a blender and blend it a few times before pouring it into a mason jar.

*While the jam is still hot it may seem more fluid that you would expect. The chia seeds need a bit of time to do their work, so let the jam cool to room temperature in the jar and then put your jar of jam in the fridge for a few hours and it will achieve the perfect texture.

Enjoy!!

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The recipe is a no grind ragi dosa and very easy to make. Handy at times when you want to make a quick breakfast or brunch.

(TOTAL TIME:40 MINS).
(1 CUP = 250 ML) Ingredients:-

*1 cup ragi flour.
*1/4 cup sattu(bhuna chana atta).
*1/2 cup finely chopped onions.
*1/2 teaspoon finely chopped ginger.
*1 green chilli - chopped.
*8 to 10 curry leaves - chopped.
*1/2 teaspoon cumin seeds.
*1 pinch asafoetida(Hing).
*3 tablespoons fresh grated coconut.
*1/2 cup buttermilk.
*1.5 cups water or add as required.
*salt as required
*1-2 tablespoon oil or ghee.

Instructions:-
(Making Batter):-

*Take ragi flour and sattu in a mixing bowl or pan.

*Add onions,ginger,curry leaves,green chillies,asafoetida, cumin seeds, grated coconut and salt as per taste.

*Add buttermilk and 1.5 cups water. To make the buttermilk, stir briskly 1/4 cup curd with 3/4 cup water.

*Mix very well to a thin batter.

*Cover and let the batter rest for 15 to 20 minutes.

(Cooking Ragi Dosa):-

*Heat a tawa or a skillet on medium flame. Spread some oil on the tawa.

*Before pouring batter mix very well as the flours settle on the bottom of the pan. On the medium hot tawa or skillet pour the batter from outside to inside just like you do for rava dosa. Then you can gently spread the batter with the ladle.

*Let the base cook and become crisp. Sprinkle some oil on top and spread it with a spoon. Sprinkle a few drops of oil on the sides of the dosa as well.

*When the base is golden and crisp, turn over and cook the other side. Cook till both sides are crisp and cooked well. Make all ragi dosa this way.

*Serve ragi dosa hot or warm with coconut chutney.

Jamun or black plum is an incredibly healthy summer fruit.Jamun seeds are also a great option to have all year round.Seeds of the fruit are considered to carry many healthy benefits.

The best way to have jamun seed is by consuming it in its powdered form. Let the seeds dry naturally and crush them or grind them to make its powder.

Health Benefits Of Jamun Seeds:-

1.Manage Diabetes:- Jamuns are best known for their ability to regulate blood sugar level.Jamun seeds contain compounds called jamboline and jambosine that reduce the rate at which sugar is released into the bloodstream. Jamun seeds also increase the production of insulin.

2.Boost Stomach Health:- Jamun seeds can be used to manage a number of stomach-related issues. They are rich is fibre content that helps improve the functioning of the digestive system. They can also be used as oral medication to combat sores, inflammation and ulcers in the intestines.

3.Regulate Blood Pressure:- Jamun seeds may prove to be a boon for people dealing with hypertension as the seed extract of the fruit contains a type of antioxidant called ellagic acid that may help in keeping a check on rapid fluctuations of blood pressure.

4.Boost Immunity:-
Jamun seeds contain powerful antioxidants like flavonoids and also phenolic compounds that help keep harmful free radicals at bay.

5.Aid Weight Loss:-
Since jamun is rich in fibre, it may help keep tummy sated and propel weight loss process.

Trikonasana(Triangle Pose):-

Sanskrit name- Utthita Trikonasana.

(Utthita trikona = three angle = triangle).

Stay in this pose for 30 seconds to 1 minute.

Contraindications and Cautions:-

*Diarrhea.
*Headache.
*Low blood pressure.*Heart Condition: Practice against a wall. Keep the top arm on the hip.
*High blood pressure: Turn the head to gaze downward in the final pose.
*Neck problems: Don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

Modifications and Props:-

If it isn't possible to comfortably touch the foot with the bottom hand or fingertips, support the palm on a block.

Beginner's Tip:-

Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.

Benefits:-

*Stretches and strengthens the thighs, knees, and ankles.*Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine.
*Stimulates the abdominal organs.
*Helps relieve stress.*Improves digestion.*Helps relieve the symptoms of menopause.
*Relieves backache, especially through second trimester of pregnancy.
*Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.

Beans Pulao

(Total Time:-30-45 minutes
Serves: 6)

Ingredients:-

*1.5 cups- parboiled rice.
*1/2 cup- kidney beans (boiled).
*1 tbsp - broken cashews.
*1 tbsp - small raisins.
*4 -green chillies, slit.
*1 tbsp - coriander (finely chopped).
*2- onions (cut into strips).
*1/2 tsp - cumin seeds.
*3-4 pinches of asafoetida(Hing).
*2 -cloves.
*2- bay leaves.
*2 -cardamom pods.
*1 inch -cinnamon.
*4-5 black peppercorns.
*3 tbsp - ghee or oil.
*1/2 tsp - garam masala.*salt to taste.
*lemon juice -to taste

How to Make Beans Pulao:-

*Wash and soak rice in salted water for 30 minutes.
*Heat oil, fry onions till crisp and drain.
*Fry cashews till light brown, drain, keep aside.*Add cumin seeds to remaining oil, allow to splutter.
*Add asafoetida, cloves, bay leaves, cardamom, cinnamon, peppercorns, and stir.
*Add green chillies, drained rice, and stir gently till well coated. *Add raisins.Add 6 cups of water, bring to a boil. *Simmer covered till 3/4 done.Add more water if required.
*Add beans, fried cashew, onions (save some for garnish), garam masala, salt and lemon juice to taste.
*Stir gently with a spatula. Cover and finish cooking till all water evaporates.
*Garnish with coriander and the reserved fried onions.
*Serve hot with green chutney or curd.

The Right Way To Drink Water:-

Just like there are rules to eat, there are rules to drink water too. Here are some you probably didn’t know.

1) Sit down to drink water:- According to Ayurveda (and naturopathy), when you drink water while standing, the water quickly moves down the colon, thereby preventing the nutrients in the water to be absorbed. This can lead to health issues such as arthritis, kidney damage and gerd.

2) ​Do not drink at one go. Take slow sips:-
The reasons are:-
-Our saliva is alkaline in nature and water should be given time to mix with saliva so it stabilises acid in our stomach.
-Sipping also soothes your digestive system.
-Taking it in at one go can make your stomach upset.

3) ​Keep sipping throughout the day:-
When you sip water all through the day, you will feel more satisfied and will have fewer cravings. This will prevent you from over-eating. Many a times when you feel hungry, it is a sign of thirst.

4) ​Do not drink water that is too cold:-
It is better to have water at room temperature(warm water is the best option) as it satisfies your thirst better than cold water. Cold water can shock your senses and kill your digestive juices and especially with meals it can turn out to be toxic for your digestion.

5) ​Do not drink too much water before meal:- If you drink water right before your meal, you will end up filling your stomach with too much water. This will devoid your stomach of enough space to carry out digestive action.

Water: The right timings :-

*Have two glasses of water as soon as you wake up.
*Have a glass of water 20-30 minutes before your meal.
*Drink a glass of water before your shower.
*Drink 1/2 glass of water before bedtime(but not too much, it can interrupt your sleep).
*Drink a glass of water before and after workouts.
*Avoid drinking from plastic bottles and too much at a time.
*Have more water when you are ill.

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Dhanurasana (Bow Pose):-

This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string.

(dhanu = bow)

Contraindications and Cautions:-

*High or low blood pressure.
*Migraine.
*Insomnia.
*Serious lower-back or neck injury.

Modifications and Props:-

If it isn't possible for you to hold your ankles directly, wrap a strap around the fronts of your ankles and hold the free ends of the strap, keeping your arms fully extended.

Theraputic Applications:-

*Constipation.
*Respiratory ailments.*Mild backache.
*Fatigue.
*Anxiety.
*Menstrual discomfort.

Benefits:-

*Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors.*Strengthens the back muscles.
*Improves posture.
*Stimulates the organs of the abdomen and neck.

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Cucumber, Mint and Lemon Detox Water:-

Ingredients :-

*3 litres water.
*1/2 cucumber(with peel).
*2 lemons(with peel).
*Sliced10 - 12 mint leaves.

How to consume it:-

Chilled water can be a bit of a shock to your digestive system, especially if you are drinking it first thing in the morning. A good tip for this drink is once it has steeped overnight in the fridge, pour it into a glass or bottle and wait until it reaches room temperature before drinking it, or add a little hot water.

How to make Lemon, Mint & Cucumber Detox Water :-

1.Add all ingredients to a large glass jug and cover it with lid.

2.Allow to steep overnight in the fridge to release all the flavours.

This recipe is full of goodness:-

*Natural Detoxifier.
*Immune Boosting.
*Improves Digestive Health.
*Hydrating & Refreshing.

Lemons are a natural detoxifier. They help to cleanse the body by flushing out toxins, whilst also boosting your immune system and aiding better digestion.

Mint is also good for digestion and provides a touch of sweetness without the sugar.

Cucumbers are 96% water, so they provide a subtle flavour and extra hydration.

Foods for beating fatigue and weakness:-

Eggs:- A Whole egg contains 7 grams (g) of protein. It also provides 4% of the recommended daily intake of calcium and 6% of the recommended daily intake of vitamin A.Eggs are also a source of fats,which provides energy and helps the body absorb vitamins.

Bananas:-Bananas are a good source of potassium, fiber, and carbohydrates. This combination of carbohydrates and fiber provides a long lasting source of energy.

Almonds:-Whole almonds are rich in nutrients such as fats, fiber, protein, magnesium and vitamin E . Both protein and fat provide a feeling of fullness and can help increase energy levels.

Watermelons:- They are 92% water and contain vitamin C, vitamin A, and many other nutrients.Dehydration can increase feelings of fatigue.

Kale:-Kale is a leafy green vegetable rich in vitamins, antioxidants, and iron.This mineral is essential for carrying oxygen around the body for cells to use as energy. For this reason, low levels of iron can cause a lack of energy.Raw kale also contains plenty of potassium and vitamin A.

Spinach:-Spinach is high in iron, vitamin K and magnesium.

Chia seeds:-It contains protein,fiber, and fats.Fiber is useful for preventing blood sugar spikes around meal times. Rapid changes in blood sugar levels are another possible cause of fatigue.

Oats:-Oats are high in fiber and complex carbohydrates.Complex carbohydrates are more difficult as compare to simple carbs for the body to break down. This makes them a longer lasting source of energy.

Foods and drinks to avoid:-

*Sugary foods, including syrup and honey.
*White bread.
*Baked goods.
*High caffeine drinks.
*Heavily processed foods, such as potato chips.

General diet tips for energy:-

*Avoid skipping meals.
*Eat an evening or mid morning snack, such as a handful of almonds, if energy levels dip.
*Stick to recommended daily calories intake.
*Stay hydrated with water or other nutritious drinks.

Ardha Matsyendrasana or half spinal twist yoga pose is major asanas effectively practiced in the hatha yoga.

In Sanskrit, the ‘ardha’ means ‘half’ and ‘matsya’ means ‘fish’. The ‘asana’ means ‘pose’ and ‘indra’ means ‘king’. This literally means half twist pose of king of the fishes.

Duration:-

In order to start with this yoga pose, you can be held for short time, but gradually be creating up to 2 minutes. The regular practice helps you to keep it for 5 minutes on two sides.

Benefits:-

The Ardha Matsyendrasana is an essential yoga pose that helps you to obtain lots of surprising health benefits.

*It strengthens and tones your obliques and abs.*The pose energizes and stretches the spine.
*Open your shoulders, hips and neckIncrease the flexibility in your spine and hips.
*It also cleanses your internal organs.
*It will improve digestion as well as elimination of the wastes.
*Relives the symptoms of fatigue, backache, sciatica and menstrual discomfort.
*It can stimulate your spleen, kidneys, lungs, heart and liver.
*This pose releases the excess toxins and heat from your body tissues and organs.

Precautions:-

Ardha Matsyendrasana should be completely avoided during menstruation and pregnancy due to the powerful twist in your abdomen. Individuals with the abdominal, brain or heart surgeries never practice this yoga pose or asana.

PEANUT BUTTER COFFEE

The peanut butter gives the coffee a lovely nutty taste.

Recipe:-

INGREDIENTS (1 serving):-

*1 cup chilled milk.
*1 TBSP smooth peanut butter (unsweetened).
*1 tsp instant coffee powder.
*1 tsp Honey or jaggery powder.
*2-3 tbsp hot water.
*1/4 tsp cocoa powder.

HOW TO MAKE IT:-

*Mix coffee powder with hot water.
*Transfer it with rest of the ingredients to a blender.
*Blend up for about 30 seconds and sprinkle cocoa powder on the top and enjoy.


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