Author: wp-nurture-yourself

Do I need Vitamin B12?

by wp-nurture-yourself, posted in Blog

Vitamin B12 on a Plant dominant diet

Do you get enough vitamin B12? You’ll want to make sure that you do, in order to stay healthy. Your body doesn’t make vitamin B12, you have to get it from animal-based foods or from supplements. And you should do that on a regular basis.

The animals too get it only from the feed they consume which are fortified with this important nutrient. Vitamin B12 comes from the soil, these are bacteria’s present in soil surface and natural water streams. Now, however, traditional sources of B12 have been virtually obliterated by our modern, sanitized lifestyle.

So you are left with few choices. It’s either fortified foods such as breakfast cereals, non-dairy milks, and nutritional yeast. Of all the food groups, the most beneficial and effective way is to use fortified Nutritional Yeast. Be mindful that the nutritional yeast you buy from the bulk section of your super market may not even have Vit B12. So again CHECK THE LABEL to see if it’s fortified with B12. Braggs Nutritional Yeast seasoning has the most per serving of Vit B12.

How much of Vitamin B12 is needed?

The average recommended amounts, measured in micrograms (mcg), vary by age:

  • Infants up to age 6 months: 0.4 mcg
  • Babies age 7-12 months: 0.5 mcg
  • Children age 1-3 years: 0.9 mcg
  • Kids age 4-8 years: 1.2 mcg
  • Children age 9-13 years: 1.8 mcg
  • Teens age 14-18: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)
  • Adults: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)

Who needs to be extra worried about Vitamin B12?

People who follow a Plantbased lifestyle, a 100 percent Vegan diet or are vegetarian must not ignore their Vit B12 intake. Apart from that also people who are above the age of 50 and are omnivore, must also get themselves periodically tested for their Vit B12 levels since with age our natural tendency to absorb B12 gets compromised.

If you have vitamin B12 deficiency, you could become anemic. A mild deficiency may cause no symptoms. But if untreated, it may lead to symptoms such as:

  • Weakness, tiredness, or lightheadedness
  • Heart palpitations and shortness of breath
  • Pale skin
  • A smooth tongue
  • Constipation, diarrhea, loss of appetite, or gas
  • Nerve problems like numbness or tingling, muscle weakness, and problems walking
  • Vision loss
  • Mental problems like depression, memory loss, or behavioral changes

Blood Tests

  • When your blood is tested, you want it tested for: (a) Vitamin B12, (b) Homocysteine, and (c) Serum Folate.
  • If your folate level is low, eat more dark green leafy vegetables, including, but not limited to, collard greens, kale, spinach, swiss chard, and turnip greens – and, repeat the test in 3 months.
  • The recommended form of Vit B12 IS methylcobalamin. It is the active form of B12, and is readily available for cells to use. Since vitamin B12 is stored in the liver and muscles, methylcobalamin, 1000 mcg – 2,500 mcg, twice weekly should cover almost everyone’s B12 needs. But some doctors also suggest Cyanocobalamin
  • ​ You can use B12 supplements in the form of liquid drops or sublingual “microdots” that melt under your tongue or even tablets are fine.

Adequate B12 in the body can help promote and preserve optimal function of your brain, spinal cord, and bloodstream.The need to ensure a reliable B12 source must be taken seriously. Chronic, severe deficiency of vitamin B12 will lead to anemia, dementia, paralysis, and death. As a result, maintaining adequate levels of vitamin B12 in your tissues is vital to your well being.

Hope this blog gave you information that you found useful and made you more informed.

Note: Always consult your GP/PHYSICIANS. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.

source- https://www.webmd.com/diet/vitamin-b12-deficiency-symptoms-causes

https://www.doctorklaper.com/b12

https://nurtureyourselfnow.com/summer-fresh-beetroot-salad/

One Bowl-Gluten Free Banana bread

by wp-nurture-yourself, posted in Blog

Time: 15 min (prep) 50min (bake time) 

Servings: A medium loaf

Type: Snack/Dessert

Ingredients: 

  • 1 cup oat flour (blended at home)
  • 1/4th cup rice flour
  • 2 super ripe big bananas
  • 1/4 cup coconut oil
  • 1/2 cup apple sauce (unsweetened
  • 1/2 tsp. nutmeg
  • 1 tsp. ground cinnamon
  • 1 tsp. baking soda
  • Pinch of salt
  • 1/2 cup whole cane sugar
  • 1/4 cup soya milk (unsweetened)
  • 1/4 cup raisins (at the end)
  • Handful of chopped pecans

Method:

Preheat the oven to 350°F (175°C), and butter an 8 x 4-inch loaf pan. In a large bowl, mash bananas, add the apple sauce and the melted coconut and milk. Mix them well.

Now add the whole cane sugar and mix well using a whisk or fork. Now add the nutmeg, cinnamon, baking soda, salt and stir until well combined.

Now add the two types of flours and stir gently with a fork until mixed. Add in the raisins and pecans and pour into a bread making pan which is lined by a baking sheet or greased well with a bit of coconut oil to avoid sticking.

Bake at 180 degrees centigrade for approx. 50-55 minutes. Check with a knife and if it comes out clean then you have a healthy and delicious bread cum dessert ready.  If you try, don’t forget to share with me your feedback.

Note:

  • This simple and easy banana bread will definitely give you an energy boost as well ease your sweet craving. I personally like it with a cup of green tea. Also a simple bake for your next potluck. Anyone can bake this. Trust me!!

For more such healthy and vegan recipes, Connect with me.

Kadhai Tofu(a healthy plant based version of Kadhai Paneer)

by wp-nurture-yourself, posted in Blog

Time: 25-30min (cook time) 

Servings: 6 people  

Type: Main course

Ingredients: 

  • 1 block hard tofu (375 grams)
  • 1 large onion chopped into big cubes
  • 2 big tomatoes chopped into big cubes
  • 1 whole black cardamom
  • 3 whole green cardamoms
  • 5/6 whole black pepper
  • 8 raw cashews soaked 2/3 hours and blended into a thick paste
  • 1 tsp garam masala
  • 1/2 lemon juice
  • 21/2 tsp ground coriander
  • 1 tsp chili powder
  • 1/4 tsp black pepper
  • 1/2 tsp ground turmeric
  • 1/2 tbsp. Extra Virgin Olive Oil
  • 1 cup of bell peppers cut in big cubes
  • 1 cup water
  • salt to taste
  • garnish with fresh coriander and some lemon juice (taste and adjust)
For Marinade (Tofu)
  • 2 tbsp of any plant based yoghurt (I used soya)
  • 2 tbsp. tandoori (I used this or use any curry spice mix)
  • tofu cut into bite sized cubes

Method:

Tofu prep- Remove the tofu block from its packaging. Wrap the tofu block in a clean kitchen towel and press the tofu with a heavy weight (books/big rice bag, anything that won’t fall of and is quiet heavy) 3/4 hours or overnight. Remove the cloth and cut the tofu into bite sized cubes. (now you can see how dry and solid the tofu feels)

Add the marinade ingredients into a bowl and mix well. Now throw in the tofu and mix gently until everything looks coated. Cover the bowl with a plate and let it rest in the fridge for upto 4/5 hours.

Gravy– Take a deep stainless pan, let it get warm on the stove and add the EVOO. Now add the whole spices and and let it get aromatic for few seconds and then add the onions ( make sure you remove each petals of the onions once cut) and peppers. Let it sweat for 2/3 minutes.

Now add the ground spices mentioned under ingredients and mix well. Lower the heat so the spices do not burn. Sprinkle few drops of water if you see the spices sticking but keeping your oil low is a good choice. Just keep sprinkling bit of water to make sure everything is good when needed. 🙂

After about 5 minutes , add the tofu and mix everything well. stir for 5 to 6 minutes. To the same bowl, add the water and get all the remaining marinade dissolve with the water. Keep the bowl aside.

Now add the tomatoes to the pan and stir until the tomatoes gets just soft not mushy. Now add the water and stir well. Add salt, cashew paste, mix all well and cover to cook on low heat for 10 minutes approximately. Now its a perfect time to add the garam masala and your kitchen will smell heaven! Stir well and turn the stove off.

Garnish with fresh coriander, lemon juice and dig right in for a taste or two (because I did a few times before I actually sat down and ate my full dinner, hahha! )

Note:

  • If you don’t like tofu, find it bland and tasteless, you gotta try this recipe. Make sure you follow the tofu press method before you cook and also marinade tofu for at least 3/4 hours or more.
  • The tofu will taste so flavorful because it will soak up the flavors of any marinade you use.
  • Hope you will enjoy and share this dish with your loved ones and ask them to follow me for more healthy recipes without compromising taste!!

For more such healthy and vegan recipes, Connect with me.

Calcium beyond Dairy

by wp-nurture-yourself, posted in Blog

“If I don’t drink milk, where will I get my calcium?” is a commonly asked question. The milk industry advertises milk as a good source of calcium. And this is deeply engrained through the culture and tradition we are brought up in.

But, its not the dairy or milk products that helps us in building strong bones. Its the CALCIUM.

We all know that calcium is the building block of our bones and thereby we believe that  milk consumption  will ensure enough calcium levels in our body.

Do you know that it is absolutely possible to obtain all calcium needs solely from food, at the exclusion of any animal products or direct supplementation? Dietary calcium intake deficiency almost NEVER occurs. The actual problem is that calcium is not being utilized efficiently.

  • 300 mg/day is commonly offered by a well-balanced diet, excluding calcium-rich foods. This comes from little contributions that add up, and includes ingredients such as dark green vegetables such as spinach, chard, kale, broccoli, almonds, and the white part on the outer layer of oranges.
  • 700 – 900 mg/day is to be consumed from calcium-rich food sources.

Here is the comparison to get my point more clear-The calcium content of human milk is just 33 mg per 100 ml and the calcium content of 100 grams sesame seeds have 1,160 mg of calcium.

Some other plant based sources of calcium are namely, leafy greens like kale, spinach, broccoli, lettuce, nuts and seeds such as almonds, pistachio, grains like amaranth and beans too. These foods also come with added nutrients such as vitamins, minerals and healthy complex carbs which supports our overall health. Although the best bet is to opt for fortified foods such as fortified plant based milks which have calcium and most times these milk are also fortified with B12 and Vitamin D.

THE BENEFITS OF FORTIFIED FOODS ARE THAT YOU CAN EASILY MEET YOUR DAILY CALCIUM REQUIREMENTS WITHOUT ANY FUSS.

Calcium from fortified non-dairy drinks, non-dairy yogurts, and tofu are absorbed at the same rate and efficiency as those from cow’s milk. Some fortified plant based choices are namely plant based milks, orange juice, tofu, yoghurts. You need to check the label to see if they are calcium fortified or not. All brands have varied about of calcium. 

Key Points to remember while buying fortified milks are

  • choose 100-150 mg per 100ml
  • best protein rich milk choice is an unsweetened soy  or pea milk
  • milk brands that have fortified with B12 and Vitamin D are added benefits if you are not getting these from elsewhere
  • choose unsweetened version of plant milks whenever possible

Researchers at Harvard University concluded from a study of the diets of 78,000 women over a 12-year period, that participants whose primary source of calcium was dairy actually doubled their risk of hip fractures. Societies with little or no consumption of dairy products and animal protein show a low incidence of osteoporosis. 

I use various plant based milks to meet my varying taste and culinary needs.  

  • Soy milk is thick in consistency so great for baking , or in coffee. I also also make butter milk which I use for baking.
  • Coconut milk goes well with curries, desserts and even in smoothies due to its sweet and creamy texture.
  • Oat milk is delicious in coffee, turmeric milk or Matcha.
  • Hemp milk is not so common variety yet its is high in protein and can be used for drinking.

Hope you will try some of these milks and let me know how it goes. 

Also, get some plant based yoghurt & give this recipe a try. Its fresh and will add so many beautiful nutrients to  your body. 

https://nurtureyourselfnow.com/summer-fresh-beetroot-salad/

Summer Fresh Beetroot Salad

by wp-nurture-yourself, posted in Blog

Time for cooking: 15 min 

Servings: 2-4 people

Type: side dish/savory snack

Summer Beetroot Raita

Ingredients:

  • 1 medium size beetroot (organic if possible)
  • 1 medium red onion chopped finely
  • 1 green chilies chopped finely 
  • 1 tsp. ground cumin
  • 3/4th cup yoghurt
  • water 1/3 cup
  • 1/2 tsp black pepper
  • salt to taste
  • 1/2 tsp avocado oil 
 

Method:

Wash, pat dry and grate the beetroot.

Take a bowl, and add the yoghurt in the bowl. whisk it well. 

Take a small pan. To which you add 1/2 tsp avocado oil. Add the spices, the green chilies, and half the onions only and stir until onions get a bit brown and spices aromatic.  

To the yoghurt bowl, add the beetroot, raw onions and the cooked onion mix. Now add the salt. Taste and adjust.

Store in the fridge for later or serve immediately with a bowl of rice and curry of your choice. 

In summer I enjoy this as a savory cold snack.

ITS FRESH IN FLAVOURS AND SO HEALTHY!

Nutrition fact- Beetroot is high in folate and great food for lowering blood pressure. Also high in fiber, a big bonus for  smooth digestion! 

 

 

 

What is the single most nutrient you may be missing in your diet?

by wp-nurture-yourself, posted in Blog

Eat your greens!! When I was a child, my mom used to tell me to eat SAAG, “It’s good for your eyes”. (An Indian dish made with spinach and mustard greens)

I would fret and gag and very unwillingly eat them. I used to find it slimy and bitter to be honest. Gosh my kids shouldn’t hear this, or else I could never get them to eat greens again. 

Not anymore though, in fact I love eating a hot bowl of saag along with a traditional millet bread (bajra roti) and jaggery on the side. So good!

Fast forward to mommy hood, turning into a serious health evangelist and being a detective of my own health led me to read a number of books and medical papers on benefits of adding fiber. 

It’s HUGE, trust me! 

So for the past many years, I have focused on many creative ways to add fiber in my family’s meal on a daily basis. 

Plant foods are high in fiber and should be eaten everyday. It is a good goal to get 30 different plants in your diet in one week. Sounds like a hell lot of fiber to consume. But don’t worry. I promise you that it is easier than it sounds. 

How about starting with these simple & effective ideas right away?

  1. Switch to whole grains. Examples include whole wheat instead of white flour, white rice to brown rice, quick cooking oats to steel cut or old fashioned oats.
  1. Adding nuts and seeds on top of your foods like salads, soups, sandwiches, Asian bowls and wraps for crunch. 
  1. Committing to one plant based meal a week which has beans/lentils in them.
  1. Eat 1 whole fruit everyday instead of fruit juices or smoothies. 
  1. Stock your fridge with one seasonal greens such as kale, spinach, swiss chard, mustard greens etc. and use them in curries or one pot dishes. You can get creative here…
  1. Use cut up veggies like fresh cucumbers, carrots, celery and bell pepper sticks with your delicious dips. 

Does this sound difficult to you? I know you can easily make some switch if not all. Pick two ideas from the list above and execute it. Once that is easy, step up your game. 

BTW, my kids hate SAAG (a special dish in Indian cuisine made out of fresh Greens) and yet I make and serve them often. That is the only way; I know for sure they will develop a taste for it one day. Hope! 🙂 

Are frozen, canned and jarred vegetables good choices?

by wp-nurture-yourself, posted in Blog

Look, when it comes to healthy and balanced eating the prime focus should be on diversity and nutrient density. Seasonal, fresh produce is the most appropriate choice generally for maximum nutrition. 

That being stated loud and clear, my pantry does have frozen and canned veggies too. Some staples I commonly use are canned tomatoes for quick pasta or pizza sauce. Some of these canned veggies make meal preparation easier.   But I recommend you to read the label before buying and check for salt and sugar content. Always opt for the least or no sugar and salt variety whenever possible. Also look for cans with BPA-free lining.  It will be stated on the label if it’s BPA-free. 

Canned vegetables lose some of their water-soluble nutrients during processing.  So be mindful over the use of canned veggies and fruits. They may even be high in sodium, something that you should avoid.

When it comes to frozen vegetables and fruits, they are mostly higher in nutrient value than canned counterparts. Since they are usually frozen soon after they are picked, their nutrients are well preserved and they are super convenient. However, cruciferous vegetables are best when fresh because of their amazing compound sulforaphane that neutralizes toxins, may slow tumor growth, reduces inflammations and may even protect your DNA. 

Practically, I like to freeze some seasonal vegetables and fruits for off seasons. For example, here in Europe, I find plenty of fresh organic kale in the farmers market in the winter season. So for me it’s a great idea to buy more, clean and freeze them in zip locks or sealable bags for use in summer. 

BUT KEEP FOLLOWING US, BECAUSE I’ll BE SHARING SOME COOL COOKING HACKS WITH YOU ON ANOTHER BLOG ABOUT HOW YOU CAN OPTIMIZE YOUR FROZEN GREENS AND CRUCIFEROUS VEGETABLES FOR GREATER HEALTH BENEFITS. 

Lastly,  I am a big fan of seasonal veggies so the frozen kales are just for occasional use and some diversity in my smoothies for example. Same goes for green peas or fresh corn.

 Freezing seasonal veggies and fruits are also cheaper than buying them fresh during off seasons. These days you can get any vegetables and fruits in any part of the world at any time of the year, right? But eating seasonal food cannot be emphasized enough. I will probably write about this topic on my blog soon as to why eating seasonal is so important?

Healthy Plantbased Stuffing

by wp-nurture-yourself, posted in Blog

Time for cooking: 30 min (both)

Servings: 4-6 people

Type: snack

Potato and Coriander filling: 

Ingredients:

  • 3 medium potatoes (boiled)
  • 1/2 tsp. Ginger garlic minced
  • 1 tsp Ground coriander
  • 1 tsp ground paprika
  • 1/2 tsp. ground turmeric
  • 1 tsp mango powder
  • Handful of fresh coriander leaves
  • Salt to taste
  • 1 tsp. Olive/avocado oil (optional)

Method:

In a warm pan, add the ginger-garlic and add along with it a tbsp. of water. On low heat stir well and let this cook for a minute or two. The strong aroma will start to fade away. 

Now add the spices and mix well. After 3 minutes approx., add the boiled potatoes. 

Mix everything well for 1 minute on high heat. And put the pan aside for cooling. Now add chopped coriander, salt and mix well. Now taste to adjust the salt.. This is ready to use.

Peas and Tofu filling:

Ingredients:

  • 1 cup frozen peas
  • 1/2 cup crumbled firm tofu
  • 1/3 cup chopped red onions
  • 3tsp. Cajun spice 
  • 1 tsp. minced ginger garlic
  • 1/4 tsp. black pepper (increase if you like more heat)
  • Salt to taste

Method:

In a hot pan, add the minced ginger garlic and stir until well cooked and aroma lessens. At this point if the paste starts to stick to the pan, add few drops of water and stir on low heat. 

Meanwhile, add the defrosted peas to the blender and give a quick blitz. Don’t make it into a paste but just granular in texture. 

Also crumble the tofu and add to the blende peas. Transfer this mix to the ginger mix and add the spice. Mix well until combined. 

Let it cool and use this to fill the filo pastry (store bought). Read the instruction on the filo pastry and bake accordingly.

 If you are new to cooking or cannot find filo pastry, add these to a tortilla wrap.

These fillings are so versatile. You can use these to make crusty toasted sandwiches. Add to a wrap with some fresh veggies like lettuce, peppers, and olives and roll them up for take away lunch.

For more such healthy and vegan recipes, Connect with me.

Cumin Spiced Puffed Mixture

by wp-nurture-yourself, posted in Blog

Time: 20 min 

Servings: 4 people  

Type: Snack

Ingredients: 

  • 2 cups puffed rice ( found in Indian/Asian store)
  • 1/3 cup roasted chana ( found in Indian/asian store)
  • 1/4 cup peanuts (organic) if possible
  • 1/4 tsp.EVOO Pinch of turmeric
  • 6/8 fresh curry leaves
  • Pinch of salt
To garnish
  • Ground cumin
  • minty green chutney ( recipe below in notes)
  • Any Indian namkin ( optional)
  • I only add once in a while something like store bought namkin.

Method:

Add oil to a deep pan, the add peanuts and curry leaves. Sauté for 6/8 minutes until peanuts are roasted well.

Add the roasted chana and puffed rice. Mix them all well for 5 minutes.
Serve warm in bowls. Sprinkle cumin powder. Drizzle the coriander dip over as per your liking. Add some namkin if you desire.

Enjoy with a cup of tea/coffee on a cold evening. It’s a light, protein packed mildly spiced snack that will have enough crunch to satisfy your evening hunger.

Will you try this? Share with me in the comment

Notes:

  • 1 cup chopped fresh coriander leaves (cilantro leaves or dhania patta)
  • 1/2 cup fresh mint leaves
  • 2 garlic cloves
  • 2 green chili (optional)
  • 2 teaspoon lemon juice
  • ½ teaspoon cumin powder (ground cumin)
  • black salt or rock salt or sea salt as required
  • Method is simple – blend them together with water to smooth thick paste and it’s ready.
  • Enjoy this with any Indian snack, parathas and even as a side condiment with your main meal

For more such healthy and vegan recipes, Connect with me.

My Health and Wellbeing through Covid

by wp-nurture-yourself, posted in Blog

I just recovered from Covid. As a family, we were safe during this past 2 years of Pandemic until now when we planned our trip to India to meet family. Inevitably, we also got victim to the Omicron variant. I was a bit panicky and felt annoyed for the fact that now I have to stay in quarantine and isolated from my family. Really sad right!

Nevertheless, this is normal and although I am a healthy individual and eat 80% wholefoods Vegan Diet, my body felt weak and my throat was painful for the first day. I got tired easily and so I had to device a plan to beat these symptoms naturally. Mind you although I did not felt well, and was advised by my brother who is a doctor to take some medication, which I chose not to.

I listened to my body cues, took rest, and ate warming meals that my body was craving at that moment. I noticed that I felt better within just three days. The three main components that helped me recover from the flu like symptoms were mainly following a WholeFood Plant based diet, lots of warming teas that were home-made with fresh herbs and spices, practicing simple pranayamas for 10 minutes every day and really slowing down.

In tea I used Ayurvedic ingredients which are naturally healing for our bodies such as a mix of fresh turmeric, fresh ginger, black pepper, fresh holy basic (Tulsi leaves) and cinnamon stick. I boiled these in a glass of water until half in quantity and enjoyed it warm twice a day. This plant based concoction is suppose to reduce inflammation, clear mucus and also fights against virus.

The pranayama helped my lungs get more oxygen and also helped my breathing and clearing congestion. I only started this after the second day once I didn’t have much runny nose. I practiced just two routines, Kapalabhati and Ujjayi breath to ease my breathing.

We all have different cravings when we feel sick. We either lose all appetites or we crave only certain foods. It’s important to not push your body against what it is telling you. The body has an innate ability to heal itself if given half a chance. So let your body relax, do its thing. Eat simple, wholefoods and the quantity can depend on how much you feel like eating at a given time. Let intuition be your guide.

One thing I understood through my journey of getting Covid and recovering from it sooner than later, is that my body has a strong immunity to fight not just this virus but many other viruses which come and go due to seasonal changes. And one thing I am so proud of and need to tell you about that my whole family hardly gets seasonal flu, cough or cold ever since we changed our lifestyle and adopted a healthier way of eating.

Health is not built in a day; it’s a process of multiple small shifts that you need to bring in your daily routine.

To end this, as rightly put by Joel Fuhrman, “The human body is a miraculous self-healing machine, but those self-repair systems require a nutrient-dense diet”.

Leave me a comment if you would like to learn ways to build immunity. 

These recommendations are based on personal experience and should not be considered as medical advice. Please check with your medical practitioner before trying any of the above mentioned practices.

Oil free Spicy Peanut Dip

by wp-nurture-yourself, posted in Blog

Time: 10 – 12 min 

Servings: 4 -6 people  

Type: Snack

Ingredients: 

  • 1 cup peanuts
  • 1.5 tbsp fennel seeds
  • 4/6 red chillies
  • 6 garlic cloves
  • ½ cup water
  • 3 curry leaves
  • salt to taste

Method:

Dry roast peanuts with skin (organic if possible), for approx 8/10 min on medium heat. 

Lower the heat and add fennel seeds, red chilies, curry leaves, garlic and stir for 1 minute. Now add tomatoes and stir. 

Oil tadka is optional.
Take 1 tsp hot EVOO and to it add 1/2 tsp black mustard seeds, 10 curry leaves and once splutters , pour over the peanut dip.

Transfer to a mixer jar and blend with water until very smooth and thick consistency. Add salt, mix and taste. 

Pour into a glass bottle and enjoy for upto 4 or 5 days in sandwiches, parathas, breads, Buddha bowl, South Indian dishes like dosa, idli etc.

Healthy and vegan recipes, manage personal health & well-being, contact me today.

Veggie Lit Noodle Soup

by wp-nurture-yourself, posted in Blog

Time: 20-25 min 

Servings: 2 people  

Type: Main course

Ingredients: 

  • Brown rice noodle soup 2 packs of noodles- (brown rice, buckwheat) any variety 
  • 1/2 cup broccoli small florets 
  • 1/4 cup cubed carrots 
  • 1/4 cup cubed pepper (any colour) 
  • 1/4 cup sweet corn (fresh, frozen, or canned)
  • 1/4 of an onion small diced
  • 2 cloves
  • 2 1/2 cup veggie broth or plain water
  • Dry Red chilli flakes for garnish
  • Fresh finely chopped raw broccoli (optional)
For sauce
  • 1 tbsp sriracha
  • 2 tbsp light soya sauce/tamari
  • 1.5 tbsp white vinegar
  • 1 green chilli pounded

Method:

Chop all veggies into cubes. Add 1 tsp olive oil to a heavy bottom pan and add garlic and onions to the same pan. Stir for 1 min until soft and add all the veggies. Stir and cook for 2 min on low/ medium heat. Transfer the veggies out of the pan and keep them aside.

Mix all sauces and add to it 1 green chili pounded in a mortar. Keep aside. To the same pot, add 2 cups of water. Let it come to a boil and then add two portions of your noodles. Mine was in two individual wrapped portions so it’s easy to use one per person.

Add the noodles and boil for 4/5 minutes.

Gently add the sautéed veggies and the sauce prepared. Stir well and garnish with some thyme fresh or dry chili flakes. Garnish with  fresh raw broccoli. Adjust salt now and add more soya sauce or chillies as per your likeness.

It’s simply a warm hug in a bowl. Enjoy with your family this weekend. It takes about 20min to make and is a perfect quick lunch or dinner. 

Note:

  • Use noodles mentioned above because the cooking time differs and quantity of water or broth may also vary.
  • Add any seasonal veggies as you like
  • Use less salt as tamari or soya sauce has some salt already
  • If you don’t have sriracha, use any other hot sauce and adjust the quantity. So add gradually.
  • Garnish with chopped red chilli or fry flakes and some spring onions

For more such healthy and vegan recipes, Connect with me.

3 effective ways to find peace in your busy day

by wp-nurture-yourself, posted in Blog

Stress is one of the key factors that may lead to the onset of so many chronic diseases. Starting your day early and slow is one of the simplest ways to help with stress management. There is power in waking up early if you want to reset your life to a more balance and composure. I say, “Waking up with the sun and birds is a way to feel in sync with nature”. The morning air is clean, fresh, calm and our body and mind benefits from it a lot. Time-management expert Laura Vanderkam highlights what makes mornings special and how we can use them more efficiently in her book What The Most Successful People Do before Breakfast. It’s an interesting read.

Healthy Lifestyle comprises of many factors. Managing sleep cycle is one of them. Late night work shifts, attending late night social events and parties, watching Netflix till late in the night and waking up too early or too late in the morning are some things that must be thought and taken into perspective.  Having an erratic and inconsistent sleep cycle can disrupt your circadian clock. 

Getting a goodnight sleep and maintaining same sleep time every day is important to be able to wake up early. If you still cannot wake up early, it’s probably just an old habit that needs restructuring. You also have to be consistent to your new habit and stick with it for at least 21 days. Once you get into the habit, you will look forward to waking up early while everything is still slow, calm and fresh. Shift your wake up time up by only 15 minutes earlier and gradually reach your desired goal.

Healthy Lifestyle includes healthy sleep habits. Waking up to an alarm’s jarring tunes is not the best thing to do. But use an alarm clock that can play a soothing music or mantras which can ease you into waking up early.

Utilize this quiet time to go out in the open, like your balcony to meditate for 5 minutes. Go for a walk for 20 minutes.

After which, sit down for few a minutes to plan your day, use a journal to pen down things you have to complete and make a realistic list of goals for the day. This practice will keep you focused and more productive through your busy schedule.

Practice “Doing Nothing”

Thirdly, practice “Doing Nothing” – I know it can get very busy during the day. We are living in a culture of doers. Not doing anything doesn’t only seem odd, but feels like an impossible state of being.

Stop for a moment right now and notice the tendency toward perpetual motion in your life.  Take a deep breath and practice the art of doing nothing. Start with only 5 minutes. It’s something you can do anytime, at home or while working at your office desk, pause for a moment and ask what am I doing right now? And watch your feelings, your bodily sensations and learn to be present in the moment. 

Meaningful connections

Secondly, 30 minutes of meaningful connection with your partner, your best friend or even with your kids will create a sense of contentment and will help with your psychological well-being. This practice can bring back love and care in your life. Effective communication can sometimes help solve so many issues that we battle in our daily lives. It also helps manage stress. And sometimes we just need a pair of listening ears, don’t we?

So prioritize 30 minutes of your day for making meaningful conversation with someone you love and care for. Find time after work once you reach home or before bed when there is nothing else to do and remember to cut down on your TV and phone time if you have to. 

Real communication is about making eye contact, listening to the other person and being nonjudgmental.

We are all scurrying away to tick that one more to do list every single day, making us drained and unproductive in the long run. These 3 simple strategies if incorporated into everyday life will help us stay more present and will act as an easy and accessible tool for stress management.

Green peas and potato

by wp-nurture-yourself, posted in Blog

Ingredients:

Potatoes boiled, peeled and cubed – 4 medium
1 cup green peas
1 onion chopped
11/2 teaspoons ginger-garlic finely chopped or grated
1 teaspoon red chili powder (optional)
1 tablespoon coriander powder
1 teaspoon cumin powder
1/4 teaspoon turmeric powder

1 green chilies, chopped
1 teaspoon cumin seeds
A pinch of asafetida (optional)
1 tsp lime juice
handful of fresh corriander
2 tablespoons water (if necessary)
Salt as per taste
1 tablespoon oil

Instructions:

Use a pot and add oil to it. Let it get hot and then add cumin seeds and asafetida.

When the seeds start to splutter, add chopped onion and sauté for 3 minutes.

Add finely chopped or grated ginger-garlic and sauté for 2 minutes.

Now add green peas, salt and let it cook for 3 minutes.

Add cubed potatoes along with coriander powder, turmeric powder, red chili powder, and mix well.

Add 2 tablespoon water, and mix well if you feel the mixture starts to stick to the pan lese you can skip the water. Cook on medium heat for 3-4 more minutes. (Keep stirring occasionally)

Your Potato Peas Stir Fry is ready. Squeeze some lime juice on top and mix gently. Garnish with fresh coriander.

Note: Serve hot with any whole wheat flat bread of your choice or as a side dish with brown/basmati rice.

Striving to be a Minimalist

by wp-nurture-yourself, posted in Blog

I am an Integrative Nutrition Health Coach and while pursuing my study; I came across some amazing concepts of Primary foods. Primary foods are foods that are off the plate. It encompasses all aspects of Holistic Health such as physical, emotional, social, spiritual and intellectual.

In the quest for living a holistic life, I am starting to question and asses my life at a much deeper level. And that has led me to believe that materialistic things don’t always confirm a happy life. Having less doesn’t mean living small, I guess we all know and have experienced this idea at least once time in our lives. Instances when we have experienced immense joy and success without spending any money. And yet those moments are unforgettable. Couple of years ago, minimalism was a foreign concept to me. So why am I talking about this now, did I become a minimalist? No, I haven’t yet. I have been thinking about this idea a lot lately. Why?

Before I come to that, let me explain from where this idea of minimalism emerges in my life. Past 12 plus years of my life I have been globe-trotting with my husband and later my two boys joined the league. I have lived in Europe, Asia and Africa and have visited about 17 countries so far. Although I had a settled home with everything one desires for, some part of my life was always packed in a stack of boxes. These were just stuffs that I didn’t need at the time, but I perceived I will need them someday.

Basically, lots seasonal clothes, sports gears like ski sets and even fishing rods. Beddings, souvenirs that I collected from everywhere I visited on holidays, lots of shoes for different seasons, crockeries and much more. With two growing kids, there were always a pile of future need necessities. The buying for the future linked to the edge cases like what-ifs, the could-bes, and created an unbalanced sea saw of needs and splurge. Sliding up and down to secure a no scarcity tomorrow, I kept buying extra of everything. Some of them never made its way out of the box even leaving me stressed and anxious.

Now when I look back, our first move from India to Norway was 12 years ago when everything fitted in barely 5 suitcases and now 12 years later, our suitcases has moved into 200 plus boxes and the thought itself drives me anxious.

And not everything is useless of course but they do fall under essential and non-essential groups. As humans our natural inclination is always to accumulate, to add, to upgrade, and to build upon. We live in a consumer world and always buy more than we need.

Currently, I am being an observer of my own life. Stepping back and reassessing, which projects match up, what goals I have, what are my values and most importantly what values I want to instill in my kids?  I realized how distracting it is to live with more and how vital it is to set limits on unnecessary things in life.

Very soon, I’ll be moving with my family to a new country and this transition phase has stirred up all my inner feelings and brought them up on the surface. Am busy segregating stuff, new things pop out from each box I open and I wonder why I still have this? Well, that is how the 5 suitcases turned to 200 plus boxes, right. Recently all of the past experiences of preserving these old stuffs and moving with them from one country to another, setting up space to store them doesn’t seem right. What once felt precious, now feels chaotic.  There is a sense of awareness when I hear my inner voice which is inviting me to believe “less is more”. I want to live a more deliberate life with more mindful material consumptions.

Lately, I have been inspiring myself with a lot reading, listening to podcasts and my most recent watch is a documentary called “Minimalism” on Netflix by Joshua Fields Millburn and Ryan Nicodemus. These meaningful exposures are helping me amplify my thoughts and remind me to live more deliberately. As an Integrative Nutrition Health Coach, I strive to live with what I preach to my clients. And often reminding myself and others that progress is better than perfection.

Minimalism by no means is a life of deprivation or anything. I still want to spend money that will augment my life in an intrinsic way rather than extrinsic. For example, the food that I buy which will serve my body at a cellular level is still important to me. The holidays we plan as a family which will give us quality time to enjoy the beauty of the world together and share some fun and laughter along, or, buying stuff to use for my business will all still be meaningful expenditures.

Many times our mind battles through any new habit we want to acquire any new ideology we want to adapt and it’s because it is hard work for the brain too. So it kind of tries to protect us. The key to setting yourself up to living a more meaningful life is to set limits on unnecessary stuffs and material distractions.

Here what is helping me emerge from negotiable to non-negotiable? Asking high mileage questions.  Do I really need this? What purpose does this serve me in my life? What happens if I don’t buy this? Is there anything I already have that can serve my current needs? How often will I use this? How can I live a healthy lifestyle and balance needs versus purchase versus consumption? All these questions when asked before buying anything will make us into a smart and conscious consumer.  We all have this unbiased inner voice that we need to tap into, learn to trust your inner instincts.

You will be surprised! And one last message is to….

Look at spending in an equation experience over expenditure.