My Food Bliss

https://myfoodbliss.com/almond-persimmon-fudge-vegan-gluten-free/

ALMOND PERSIMMON FUDGE- 0% dairy, 0% added sugar, 0% ghee, but 100% festive and nourishing. The gorgeous fall fruit - persimmon (amarphal in India) with its bright color , right amount of crunch, pairs well with almonds and is completed by the natural sweetness of dates. Totally soulfully satisfying. .
Given yourself a chance to include more whole plant based foods into your day, even in the desserts. Festivals are extra special if celebrated with no guilt involved desserts. And this Fudgy goodness checks the right boxes.

Have a Happy and Healthy Diwali.

Excited to read the new 2021 dietary guidelines from the American Heart Association.
The 10 key points are--
-Adjust your calorie intake basing on your expenditure.
- Consume abundant Fruits and Veggies
- Depend on Whole grains (whole is the key word here) because your heart does
-Healthy sources of protein ( and the article states mostly plant followed by animal sources)
-Avoiding tropical oils which are (coconut, palm kernel and palm oil) and partially hydrogenated fats.
-Choose always the less processed foods
-Limit foods, drinks with added sugars ( which basically includes variety of store bought items/snacks)
-Little or no salt in diet.
-Limit or avoid alcohol.
-Adhere to the healthy eating lifestyle no matter what.

The subtle but notable change from previous guidelines is the emphasis on more plants , especially for the protein needs.

Reference - https://www.ahajournals.org/doi/10.1161/CIR.0000000000001031

https://myfoodbliss.com/tropical-coconut-pancakes-wholefood-plant-based/
TROPICAL COCONUT PANCAKES- with just 5 ingredients and no refined sugars. Simple and satisfying. Coconut is so controversial! Marketing and Science just like in most other cases go against each other when it comes to coconut. Rich in saturated fat, it is easy to load up on calories with coconut, especially the most debated coconut oil. Hence, it is important to know the preferable ways to consume coconut and to always keep a check on portion control, if there is concern for chronic diseases.
Abundant texture, right amount of sweetness, these pancakes feel like they are born in nature:)
Make them this weekend with fresh coconut and enjoy responsibly.

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https://myfoodbliss.com/festive-plum-walnut-kheer-vegan-gluten-free/
FESTIVE PLUM & WALNUT KHEER- Purely 'plant'astic, rich, indulgent and free of added sugars, oil, dairy products. Sweet plums match up with medjool dates, while the crunchy walnuts add the richness to this comforting and classy kheer. Traditionally inspired but holistically designed, this kheer reflects the festive vibes and will nourish you without added guilt, for this auspicious day. Happy Dussehra.

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https://myfoodbliss.com/balsamic-spicy-roasted-fall-medley-wholefood-plant-based/

SPICY BALSAMIC ROASTED FALL MEDLEY- A Hypernourishing and an easy, enjoyable way to include the wonderful colors, textures of fall produce. Without much effort, you can exceed the plant diversity, fiber intake goals, while enjoying the vibrant hues and flavors. As the recipe uses a broad variety of the veggies from brussels sprouts to squash/ sweetpotato/ beets and more, a generous dose of multiple vitamins, minerals, antioxidants is happily inevitable.
Try these veggies in a bowl with a whole grain of your choice and yummy sauces to top off the natural goodness.

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https://myfoodbliss.com/ragi-almond-chocolate-pancakes-with-chia-vegan-gluten-free/

RAGI ALMOND PANCAKES, CHOCOLATEY AND WITH CHIA-A healthy and tasty sunday indulgence. Ragi has more calcium than milk and is also rich in protein. Match with almond flour, more almonds, and with good dose of chia seeds, cacao powder ,plant based milk you can make fluffy delicious pancakes that are super nourishing.

Myfoodbliss.com celebrates it's first anniversary today. Born with the mission of spreading the much needed whole food plant based diet importance in preventing and reversing chronic diseases, myfoodbliss.com made us learn and modify our diet vastly in a family loved way. Being fulltime physicians and a busy family with school aged kids, it took us great deal of time, thought, research, introspection, planning, and effort to keep the recipes, nutritional info added on the website. And it was worth the labor of love. People who have learnt a thing or two, or even gained the awareness about sustainable, sensible eating practice for life are the inspiration to move us forward.
As a physician team, the more darkness we saw through the pandemic, the more we knew scientifically how important food is in preventing disease. Being healthy is a journey and the right lifestyle is your map for it. Wholefood plant based food, with adequate exercise, sleep, stress management are key pillars for disease free longevity.
We thank you deeply for the support and continued interest in the science backed knowledge of enriching your health through food over the last year. Eat smart and sustainably. Be well.

https://myfoodbliss.com/sorghum-jowar-undrallu-vegan-gluten-free/
SORGHUM (jowar) UNDRALLU- STEAMED & SOUL SATISFYING.
Festivals are supposed to spiritually enrich our souls. Fill those days with food that will enrich both the body and the mind. Traditional undrallu made for Ganesh Chaturthi are steamed rice based balls. Culturally inspired but nutritionally thought out, rice was switched to jowar. The valuable jowar rava is easily home made, before being rolled into the dainty balls that are steamed and then offered to Lord Ganesha.
The advantages of this recipe- by switching to jowar, you get a good dose of protein, many micronutrients including iron, and the essential plant fiber. Plus, you decrease the overall glycemic index- meaning these jowar undrallu will not raise your blood glucose as much as the rice version.

Eat smart and sustainably.

Happy Ganesh Chaturthi!

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https://myfoodbliss.com/omega-3-rich-curry-leaf-powder-vegan/
OMEGA 3 RICH CURRY LEAF POWDER- Essential fats are those that you have to obtain through diet and omega 3 fats are one of them . Popularly thought to be obtained from fish, omega 3 supplements are now widely taken across the world. But did you know, there are diverse plant sources that can provide you with omega 3 fats that are crucial for your heart and brain?

A super healthy, delicious, spiced mix of Curry leaves along with WALNUTS, CHIA, H**P, PUMPKIN SEEDS, FLAX and SESAME is so easy to make, can store in fridge for 3-4 weeks and nourishes you unconditionally in a flavorful way.

Jump start this festive season with powerful recipes that provide healthy nutrition at your fingertips.

Try it with breakfast such as Idli, dosa, or add to your stirfries or just mix with rice, the options are too many...


**p

https://myfoodbliss.com/gongura-green-apple-rasam-vegan-gluten-free/
GONGURA GREEN APPLE RASAM- Time to upgrade the plant diversity quotient and nutrition content of the comforting rasam, with enhancement of the drool worthy flavors. Did you know that the common gongura (roselle) leaves are a powerhouse of Iron, Vitamin B, folic acid, Vitamin C and the flowers/seeds are rich in antioxidants that can lower Blood pressure and cholesterol?
A lip smacking combo of gongura and fresh green apple will be your new craving, once you try it.
The best of spices to enhance the health benefits, balance the tangy, slightly sweetness.
The perfect enriching, vibrant rasam that you can enjoy with rice, or savor it by the spoon is a definite must try.

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ANOTHER NEW STUDY THROWING LIGHT ON PLANT RICH DIET & HEALTH

Flavinoids are compounds present in many fruits, vegetables and redwine. They are the molecules that give color to various berries.
This latest study published this month in the Journal of Hypertension, was done on 904 adults aged 25-82 years in Germany to determine the effect of flavinoid intake on blood pressure.
-The study found that about 1.6 servings of berries/ day can systolic Blood pressure by 4.1 mm Hg.
-The interesting point in this study is- the stool samples of the participants were studied to understand the gut microbiome content. (Gut microbiome is a garden of multiple organisms in your intestines that is scientifically known to effect multiple functions in your body in a goodway).
-Turns out that the beneficial effect of eating flavinoids present in various plant products such as berries, is associated with the type of bacteria in the gut microbiome. A diverse, healthy gut microbiome is useful to breaking down the flavinoids into substances that improve cardiovascular health.

-So, more power to fiber rich plant based diets that nourish the good microbes in the gut.

Eat those berries every day!🍓🍓🍒🍒

Reference-
Amy Jennings, Manja Koch, Corinna Bang, Andre Franke, Wolfgang Lieb, Aedín Cassidy. Microbial Diversity and Abundance of Parabacteroides Mediate the Associations Between Higher Intake of Flavonoid-Rich Foods and Lower Blood Pressure. Hypertension, 2021; DOI: 10.1161/HYPERTENSIONAHA.121.17441

https://myfoodbliss.com/green-makhana-fox-nut-tikkis-vegan-gluten-free/

GREEN MAKHANA (FOXNUT) TIKKIS- A super nourishing, and equally addictive low carb, low fat snack that is made easily. Fox nuts, are popped water lily seeds that are abundant in gut friendly fiber and protein as well. With 20% less calories than plain popcorn but 50% more protein, popped water lily seeds are a wonderful snack as it is, or in any recipe that you make. This recipe is inspired from the traditional tikkis that are almost Indian version of hashbrowns.
Makhana is widely used to make offerings to Lord Krishna for the Janmashtami festival usually in sweetened recipes and also consumed during periods of religious fasting. This vibrant tikki is a flavorful, spiced and green way to enjoy the beloved makhana this festive season.
A fun, family favorite recipe to obtain your daily dose of greens along with many phytonutrients, in a fiber rich, low fat, oil free, no sugar added snack that is purely home made..

Happy Janmashtami.

https://myfoodbliss.com/comforting-one-pot-chana-masala-vegan/
COMFORTING CHANA MASALA- For those evenings, when all you need is a quick, warm, hearty meal that is soulful yet simple. This quintessential dish with origins in Northern India, was born as a thoughtful blend of the bean that is entwined in the culture and a variety of spices in a tangy gravy. Nutritious and flavor packed, this simple dish will load you up with plant protein/ gut loving fiber with minimal ingredients and effort.
There are too many versions of chana masala, but the best one is what you can make. And, this recipe is the most simplistic yet enjoyable with a magic that pulls the family together to the table.
Find your favorite traditional foods that are deep rooted in culture where they originated from and make them your own in a healthy way.
Happy Independence Day!
Link in Bio or in Comments.

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https://myfoodbliss.com/favorite-beets-and-greens-masala-fried-rice-vegan-gluten-free/
BEETS & GREENS MASALA FRIED RICE WITH H**P- Because lunch boxes need vibrant vibes in addition to lots of nutrients. Nitrate and antioxidant rich, this simple but satisfying masala fried rice is a quick way to convert left over rice from dinner to next day's lunch. Few humble ingredients work together to make this gorgeous fried rice in under 15 min. Schools are back in season and this super dashing fried rice is a promised kid favorite to fill the lunch box. Eat it as it is, or pair with sautéed legumes, or a creamy gravy with veggies, you will not be disappointed. You can even try adding tofu, broccoli, beans into the fried rice too. This is the most loved way to eat beetroot on my dinner table and it is totally worth the hype.

P.S- Keep the mask on, eat wholesome plant based food and hope the school year goes as planned.

Link in Bio or in comments.

https://myfoodbliss.com/very-berry-cherry-pico-de-gallo/
VERY BERRY & CHERRY PICO DE GALLO- Because we just can't have enough of the berries and cherries in the season. Pico de gallo is sort of a chunky salsa eaten with tacos, nachos, burritos and most things Mexican. Instead of the heavy use of tomatoes and onions, this super easy and ravishing recipe demands every kind of berry and lots of cherries. With the right amount of spice, hint of lime, this gorgeous pico is perfect to dip your chip or to be added in your wraps, salads, or to eat by a spoonful with no hesitation.
From a health perspective berries, cherries are rich in flavinoids and many other phyto nutrients, fiber, and will aid in better mood, cognition, anti inflammatory, anti cancer functions. If you have acid reflux, and the traditional pico with lots of tomatoes is not your best friend. This berry cherry pico, is pure merry and is made for you.

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https://myfoodbliss.com/spicy-roasted-red-pepper-protein-toast-wholefood-plant-based/

SPICY ROASTED RED PEPPER & PROTEIN TOAST- A super healthy and delicious alternative to the usual toast. Plus, it is fast and fresh to fill your plate on busy mornings. Inspired by Muhammara, this roasted red pepper spread is spicy and addictive. The topping with chickpeas, greens, a hint of basil is just wholesome and full of texture, flavor. Add pickled red onions for crunch, color. Bring on extra h**p seeds, roasted crunchy veggies- I love asparagus, shish*to peppers. A good combination of plant protein with veggies, with abundant dose of fiber, will refresh the timeless toast that you have known so far..
Use wholegrain bread for best health benefits.

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https://myfoodbliss.com/quick-nutty-chocolate-oatmeal-vegan-and-in-2-versions/

MOMMY and ME CHOCOLATEY OATMEAL & WHY YOU SHOULD TRY OATMEAL- I used to be on the forefront of oatmeal detesters for a long time, until I realized the nutrition aspect of it and even more so, the convenience of it. As a working mom, finding a fuss free, under 10 min, wholesome, breakfast that doesn't involve the stove is pure luxury. You can cook oats in microwave, or just soak them overnight. 😇
Oats are easy to cook, wholegrains that are abundant in soluble fiber- beta glucan that does more than just improving gut health by fueling the gut microbiome. Heart health, blood glucose/ cholesterol control, keeping weight in check, fueling before workout- oats can do it all.
Remember to choose steel cut oats than rolled oats, whenever you can, because rolled oats are more processed than steel cut version. Try to skip quick oats which are even more processed than rolled oats.

Making oatmeal chocolatey, checks the kid friendly box and as a solid breakfast , this bowl of oatmeal can fuel kids till their next meal. A good dose of cacao powder, with a spoon of almond butter and if needed a splash of maple syrup will repaint the 'boring' oatmeal into a easy no complaint breakfast. My favorite part of oatmeal- the range of customization which can depend on the season, region where you live or even just the way you feel. Add in the fresh fruit of the season, especially berries in addition to nuts, seeds . I add chia, h**p and sliced almonds on a regular basis with a small dose of flax. With berries, you will boost the antioxidant, vitamin intake and add a nice sweetness with color and texture to your bowl. Remember we eat with our eyes, and if you can make that bowl of oatmeal visually appealing, it is half battle won when you are serving it to the people who deem it overrated. Oatmeal is like blank canvas, and make a special version of yours. Create your bowl of oatmeal today and it is your first step to make it a habit. I now eat my oatmeal at least 4/7 days, while my husband cannot live without eating it every single morning.

Eating right is a skill that you can teach your kids and that has priceless, the best return of investment in your life.

https://myfoodbliss.com/simple-pickled-red-onions/
EASY PICKLED RED ONIONS-These tangy, bright version of red onions is super addictive and can elevate any dish. Super simple to make and satisfying to eat. Make them today. All you need is vinegar, water, salt and date sugar. Add a light heat with black peppers, sweetness with fennel and after an hour ..you just want to munch on these radiant version of onions. Add on salads, burgers, sandwiches, tacos, fritters, and many more..
Link in Bio or in comments

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https://myfoodbliss.com/10-minute-super-carrot-stir-fry-wholefood-plant-based/
10 Minute SUPER CARROT STIR FRY- Simple, salubrious, stress- free, easy, week day dinner that will brighten your day and lighten your to do list.
The very dependable fridge staple - 'carrot' paired with power packed edamame and moringa leaves, is enough to fuel you in a wholesome way , through the mid week blues.
This humble recipe is done in 10 minutes, but delivers loads of plant protein, fiber, Vitamin A, C, calcium and iron in addition to whole lot of phytonutrients.
A stir fry that goes well with rice ,breads or even as a filling in dosa and is perfectly nutritious and convenient, is waiting for you to be made… Try it today. Much easier than picking up a take out meal or waiting for food delivery !

P.S-If you don't' have moringa, feel free to add kale or any greens. Edamame can be substituted for peas, or any cooked beans.

https://myfoodbliss.com/summer-salad-pita-pocket-wholefood-plant-based/
SUMMER SALAD PITA POCKETS- Filled with medley of veggies that go straight from the grill into the pita pocket. Crunchy, Sweet and Spicy, with hint of smokiness, these delicious pita pockets are easy to go meals, and are best paired with the herby home made hummus. The Zaatar spiced chickpeas in the salad and fresh dill, really upgrade the flavor while adding fresh aroma in this salad. There is no paucity of diversity or plant protein content in these cute, very filling pockets.
Choose to add a rainbow of veggies on your grill this weekend, and effortlessly they will become your healthy, easy meal for the next day.
Happy July 4th.

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https://myfoodbliss.com/no-oil-homemade-herby-hummus-wholefood-plant-based/

HUMMUS- Herby, 100% Home made with NO OIL in 10 min. Hummus is the miracle chickpeas gave us☺️. Honestly, from nutrition stand point to convenience to versatility, hummus is a must have in the fridge. With a easy, super healthy way to make it without store bought tahini or addition of any oil, you can now indulge in this fresh, flavorful and fragrant hummus. Starting from scratch with sesame seeds, there is priceless joy in finding your own version of hummus. A hint of spice, along with vibrant herbs, this hummus is on the point balancing the deliciousness and wholesomeness. Try it today !

https://myfoodbliss.com/wholesome-green-dosa-rollups-wholefood-plant-based/
WHOLESOME GREEN DOSA ROLLUPs- Let's make beloved dosa (South Indian Crepe), nothing but extraordinary. Shift the paradigm from calorie dense to nutrient dense in the traditional dosa. Batter made with jowar, urad, quinoa and then colored with mixed greens, stuffings made with vibrant variety of plant foods from veggies to chick peas will enhance the nutritional value as well as add extra crunch/flavors. Chic and green/ sprouted sunshine/Fresh Fajita or Crunchy unicorn- choose your favorite stuffing or try them all. 100% Kid favorite recipe .

https://myfoodbliss.com/summer-in-a-bowl-jicama-salad-wholefood-plant-based/
'SUMMER IN A BOWL' JICAMA SALAD- If this salad is a piece of art, jicama is the canvas and a variety of summer produce from mango to cherries to berries are the colors that paint a master piece very effortlessly. Loaded with antioxidants and plenty of fiber, vitamin C and many minerals, Jicama is a Mexican root vegetable that is wonderful for health. From diabetes to heart disease to weight issues, or if you just want a better gut health , this salad is a must try. 🔥❤️

You get prebiotic, antioxidant and fiber along with a decent dose or many vitamins and minerals, all in one bowl. Plus, the amazing summer vibes..

Kids will only ask for more..so make in large quantities.

https://myfoodbliss.com/spilling-the-beans-about-beans/
How far have you 'BEAN' in your health journey? Beans are one of the fundamental foods that we need for our bodies and the planet. 1/2 cup of beans/day has myriad health benefits from weight control to heart and gut health. Beans are wholesome, complete protein source. Being cheap, nutritious, earth friendly and incredibly delicious while being versatile, there is no reason to go for any other protein source. You have a wide variety of beans to choose from per your taste to add in your diet regularly.
Worried about the bloating and gas issues after beans- there are multiple tricks to make beans easy on your tummy, listed in this article.

WHAT CAN YOU EAT TO PROTECT YOURSELF DURING COVID 19? Read on for the latest science ..
https://nutrition.bmj.com/content/bmjnph/early/2021/05/18/bmjnph-2021-000272.full.pdf

The first study looking at relation between diet and COVID 19 severity, where 95% participants were physicians. A case control self reported study that looked across 6 countries -568 cases 2316 controls and adjusted for multiple factors including age , race , s*x, physical activity, comorbities, smoking status , PPE availability. The results were spectacularly clear among the three diet groups.

Plant based diets - (whole food plant based and vegetarian in this study) had 73% less chance of moderate to severe COVID disease. ✅

Pescatarian - (plant based + fish eaters) - had 59% less chance of moderate to severe COVID disease ✅

Low carb High protein group- had higher risk of moderate to severe COVID 19. ❌

The evidence keeps growing! Nutrient dense plant based diets nourish humans and the planet as well.🌱🌿🌾🥬

https://myfoodbliss.com/summer-rainbow-lettuce-cups-whole-food-plant-based/
Super Healthy and fresh SUMMER RAINBOW LETTUCE CUPS that are fun to make with a medley of flavors, textures are perfect starters for your summer meals. Mango, avocado, cucumber, corn, tomato, with a hint of spice and minty aroma are perfect in a fresh cute lettuce cup. Make a 10 min sweet and spice sauce that pairs well and feel the bliss in each bite. 100% kid loved too...

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Australian study done in 7675 participants showed that moderate consumption of WHOLE fruit reduced odds of developing diabetes at 5 years. Fruit juice on the other hand didnot show the same effect.
More evidence on how whole foods with the whole package of fiber, vitamins, minerals are processed by the body to optimize health!
It is a common misconception of fruit consumption leads to worsening of blood glucose in diabetics. Whole fruit can be and should be consumed in moderate amount by diabetics to reap various health benefits.

https://academic.oup.com/jcem/advance-article/doi/10.1210/clinem/dgab335/6290732

https://myfoodbliss.com/the-healthiest-chocolate-dip-wholefood-plant-based/
WHOLE FOOD PLANT BASED CHOCOLATE DIP- with 4 main ingredients- almonds, sweet potato, dates and cacao.
A touch of balsamic vinegar for a hint of tartness and loads of other health benefits. Purely healthy, no strings attached. .
Eat it by the spoonful or add it to your desserts or dip all the lovely fruit of the season. Cravings for this dip are 100%encouraged. That's how desserts should be..

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The evidence keeps growing in favor of including more vegetables in your diet. Nitrates present in our diet, (abundant in green leafy vegetables) is converted into nitric oxide by our body. Nitric oxide is vital to maintain the health of our arteries.

A large study done on 53,150 participants over 23 years showed striking findings.
ONE CUP 🥬 Greens / day can reduce the risk of peripheral arterial disease , stroke, heart failure and ischemic heart disease.
A simple dietary change that can profoundly impact your life!
Harness the power of 🥬 for your health!
https://link.springer.com/content/pdf/10.1007/s10654-021-00747-3.pdf

https://myfoodbliss.com/summer-melon-and-pepper-soup-vegan-gluten-free/
SUMMER MELON AND PEPPER SOUP- Because summer is not just about salads. A delicious blend of red peppers, watermelon (perfect addition), corn, carrots and herbs is the one soup you should try this summer. Lycopene, a potent antioxidant that is cancer protective is in abundance in this recipe. As always, this soup is 100% healthy, plant based and utterly addictive.
Yeah..watermelon adds memorable summer sweetness at the end of each sip, and is pure bliss.

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https://myfoodbliss.com/earthy-buckwheat-almond-flour-pancakes/
Introducing, BUCKWHEAT PANCAKES, (vegan, gluten free) that are light, earthy and very much wholesome. Buckwheat (kuttu in India)is good source of complete protein (15 g in a cup) and has more minerals than whole wheat. With a blend of buckwheat and oats, these pancakes are super nourishing while being delicious. These pancakes are a great option if you are gluten intolerant.

If you have not tried buckwheat yet, this is a good place to start. Start your weekend with diverse plant based whole foods.

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https://myfoodbliss.com/beetroot-asparagus-walnut-stir-fry/
ASPARAGUS BEETS WALNUT STIR FRY- A striking combination with bright colors (..means loads of phytonutrients), textures in a simple comforting dish that pairs well with rice or breads.
Fiber fueled, rich in anthocyanins, nitrates and omega 3s this simple stir fry will power you through the mid week mundaneness.

https://myfoodbliss.com/super-berry-lavender-panna-cotta-vegan/
BERRY LAVENDER PANNA COTTA- A dessert that captivates you with its. color, floral hint and sweetness of berries. Loaded with antioxidants, this vegan dessert is fancy, pretty and perfect for Mother's day, if you are looking for an easy recipe to experiment.
Celebrate with plants, for the Mother Earth, and all the mothers out there- human or non human, this Mother's day.

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https://myfoodbliss.com/all-things-green-asparagus-soup-vegan-gluten-free/
ALL THINGS GREEN ASPARAGUS SOUP- The world needs lots of green color, from our plates to the planet. Rejuvenate with a soup that is full of Spring vibes.
Bringing together green apple, the low fat low calorie asparagus along with peas, mint and lime, for a vibrant dish that is a feast to the eyes and to the gut.
Antioxidant loaded soup to keep your immunity geared up and fiber rich for the gut biome, this soup is easy to make and just the one thing that might uplift your mood and spirit.

Wherever you live, stay safe and be lead by science. If there is one reality that Covid reminded us, it is human vulnerability amidst the unpredictability of nature. Regardless of technology, the vaccines, the medications, the most powerful tool you have is your body's defense, which is directly linked to what you eat.
Make right choices for each meal, while we all wait for the world to come out of the turmoil. Stay positive !

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