Tangy Zero Oil Sweet Potato Snack

Serves : 4 people
Time : 10 minutes to assemble

Ingredients

Spice blend

Method

Start by washing the potatoes well. I don’t recline d removing the skin. Buy organic sweet potatoes if possible. Steam the sweet potatoes. Once cooked, cut into small cubes. Keep aside.

Use roasted peanuts or roast on medium heat unsalted peanuts. Once cooked, brush between your palms to remove they skin. Use a mortar pestle roughly crush the peanuts.

In a small bowl, mix all the spices and keep aside.

Now to assemble, add the sweet potatoes, the spices, green onions and pomegranate seeds and give a gentle mix.

Save some pomegranate seeds for garnish.

Add lemon juice , peanuts and stir. Give a taste. Adjust any spice or flavour you want more. Chill the bowl until serving time and enjoy!

Did you know that sweet potatoes are the one of the healthiest food on the planet. And the big myth that it will make you fat, is not true! It’s just a matter of cooking it the right way.

Disclaimer: 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.

Creamy Butter Bean Dip

Makes : 2 cups approx
Time : 5 minutes (excluding the beans cooking time)

Ingredients

Note: Extra chickpea or flour for dusting the patties before cooking.

Method

In a blender, add all the ingredients and give a good blitz. Stop when you see a smooth texture. Give a taste and see if you want to adjust the salt or lemon. Serve it with healthy crackers, add to your sandwiches, or use it as a dip for your veggie sticks.
Expert Tip: Butter beans are rich in folate and B- vitamins. Better gut health and blood sugar regulation.

Disclaimer: 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.

Tasty Gluten Free Vegan Kebab Patties

Makes : 8-10 medium size Patties

Time : approx 45 minutes

Ingredients

Note: Extra chickpea or flour for dusting the patties before cooking.

Method

Once partially brown on both sides , these patties are ready to serve. Lay them on top of grated beets and carrots. Add some green chutney or dips of your choice and enjoy!
Expert Tip: Did you know that due to the high fibre and resistant starch content in raw bananas can help you feel full for longer periods. It’s a wonderful low calorie and satisfying dish.

Disclaimer: 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.

Estrogen Effects

Estrogen Effects On Female Body

If losing weight is harder than you thought?

If mood swings are taking a toll on our relationship with your partner and kids?

If premenstrual (PMS) symptoms make you dull, bloated and throw you out of whack then it’s probably excess estrogen circulating in your body.

In Males, excess estrogen can also lead to erectile dysfunction.

Estrogen regulates cholesterol, maintains bone health and affects moods. It influences puberty, menstrual cycle, pregnancy and menopause. The three types of Estrogen are

  1. Estrone (E1): This is the primary type of Estrogen in males. It is also the primary form of estrogen in females after menopause. The ovaries, placenta, testicles, and fat tissue produce estrone from androstenedione or androgens.
  2. Estradiol (E2): This is the most potent form of Estrogen, and its concentration is highest in females of childbearing age. Doctors use this form of estrogen as a marker for ovary health.
  3. Estriol (E3): The placenta produces this type of Estrogen, which reaches peak levels during pregnancy. The amount of estriol increases as the fetus grows.

Let’s first understand that high levels of estrogen are not good. This may happen due to primarily 3 reasons

  1.  Overproduction of Oestrogen
  2.  Changes in how the body breakdown Estrogen
  3.  Changes in how the body excretes Estrogen

Factors that can be influence Estrogen dominance are

Follow these tips to ease your symptoms drastically

Ofc, seeing a doctor and testing for hormone imbalance is a must. 

Disclaimer: 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.

Creamy Aubergine Tahini Dip

Creamy Aubergine Tahini Dip

Servings: 2 people 

Time : 25-30min

Ingredients

For garnish

Method

Disclaimer: 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.

Buddha Bowl

The benefits of eating Buddha Bowls

What is a Buddha Bowl?

A Buddha Bowl is a nutritious, plant-based meal served in a single bowl, featuring a variety of whole foods. It’s designed to be balanced, colourful, and satisfying, making it a great option for a healthy diet.

Key Components:

  1. Whole Grains: Examples: Quinoa, brown rice, farro.
  2. Plant Proteins: Examples: Chickpeas, lentils, tofu.
  3. Raw Veggies: Examples: Spinach, kale, carrots.
  4. Sautéed/Baked Veggies: Examples: Sweet potatoes, broccoli, Brussels sprouts.
  5. Healthy Fats: Examples: Avocado, nuts, seeds.
  6. Dressings: Examples: Tahini dressing, cashew cesar dressing, miso ginger.

Why Eat Buddha Bowls?

Fiber is the single most nutrient lacking in our food these days regardless of what diet we may follow. And research is evident that Fiber is the single most nutrient responsible for a healthy gut.Global Burden of Disease study (GBD, 2017 Diet Collaborators, 2019), which showed that, of the 11 million deaths in the world that could be attributed to diet, 1 million were due to low DF diets (below 25–30 g/day).

Buddha bowl is an easy choice, here’s why

Nutrient-Dense: Packed with vitamins, minerals, and antioxidants.

High in Fiber: Supports digestion and weight management.

Versatile: Easily customizable to suit tastes and dietary needs.

Convenient: Ideal for meal prep and quick assembly.

Ingredients:

This is a fair estimate of the fibre amount in the bowl I have prepared per person. You will get more than 17.9 grams of fibre. The data says to include more than 25-30 grams of fibre a day.

At Least you can strive by including one of similar bowls in your diet once or twice a week. 

Disclaimer: 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.

cleaner veggies and fruits

6 Ways to Clean Fresh Fruits and Veggies: Easy and Affordable Tips

Consumers are advised to avoid exposure  to endocrine disrupting pesticides (EDPs), which can be found  as pesticide residues in conventionally-grown fruit and vegetables. Due to their harmful effects on human health, the EU banned EDPs twelve years ago.  However, they are still abundantly present in food and other items sold in (super)markets. 

Here are some simple ways to ensure you are consuming cleaner veggies and fruits.

Vinegar Soak

Mix 1 part vinegar with 3 parts water. Soak your fruits and veggies for 15 minutes, then rinse thoroughly with clean water. This helps remove many pesticides and bacteria.

Baking Soda Wash

Add 1 teaspoon of baking soda to a large bowl of water. Soak your produce for 10-15 minutes and then scrub gently before rinsing. This method is great for removing surface pesticides.

Salt Water Solution

Dissolve 1 tablespoon of salt in a bowl of water. Soak your fruits and veggies for 5-10 minutes, then rinse well. This helps in eliminating residues and killing bugs.

Lemon Juice and Water Mix

Combine 1 tablespoon of lemon juice with 2 cups of water. Spray the mixture onto your produce, let it sit for a few minutes, and then rinse. This natural disinfectant helps in removing wax and chemicals.

Running Water Rinse

For a quick clean, rinse your produce under running water while scrubbing with your hands or a brush. This simple step can remove a significant amount of surface contaminants.

Peeling

For those fruits and veggies with thick skins, peeling can be an effective way to reduce exposure to pesticides. Just make sure to wash them first to avoid transferring dirt or chemicals from the surface.

With these easy and cost-effective methods, you can ensure your fresh produce is clean and safe to enjoy!

Disclaimer: 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.

Fiber Fueled Gut Crackers

Fiber Fueled Gut Crackers

Servings: 2 people 

Time : 25-30min

Ingredients

Method

Nutritionist Tip: Incorporating these seeds into your diet can support weight loss and help manage chronic conditions by promoting fullness, reducing inflammation, and providing essential nutrients. Include seeds on top of salads and as a creamy base for your curries or salad dressings.

Disclaimer: 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.

Raw Mango Launji

Servings: 2 people 

Time : 25-30min

Ingredients

  • 1 raw mango – medium size (peeled and cut into long slices or cubes)
  • 1/4 tsp Assafoetida
  • 1/4 tsp Nigel’s seeds
  • 1/4 tsp Fennel seeds
  • 1/4 tsp cumin seeds
  • 1/4 tsp Salt
  • 1 dry red chili whole (optional)
  • 1/4 tsp Red chilli flakes
  • 3-4 tbsp jaggery (organic)
  • 1/2 tbsp potato starch (notes)
  • 3 tbsp Jaggery
  • 1/2 cup water

Method

To a warm pan, add the seeds & red chili. Let it crackle and then add the asafoetida. Now add the raw mangoes and sauté stir well for 1 minute. 

Now add the jaggery, salt and potato starch. Mix well. Add water and let it simmer covered with a lid for 20 min.  

Uncover add chili flakes. Mix well. Check if the mango is soft if not then cook for a few additional minutes. The sauce should also get thick by now. 

Serve with Indian bread or with rice along side of your favourite curry.

Disclaimer: 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.

Spicy Vegan Tahini Sauce

Servings: 3/4 cup 

Time : 5-6 min

Ingredients

  • 2 tbsp whole tahini
  • 2 tbsp date syrup ( maple syrup can be used too)
  • 2 tsp lemon juice
  • 2 tsp tamari ( low sodium soya sauce)
  • 1/2 tsp  cayenne pepper
  • 2 tbsp apple cider vinegar
  • 2 tsp home made made hot sauce (or use sriracha)
  • 1-2 tbsp warm water
  • ¼ tsp salt

Method

In a medium size bowl, add all the ingredients except water. 

Use a whisk to mix it all together. Now add water as per desired consistency. The sauce should be pourable. 

Taste and adjust any preferred seasonings. 

 

Notes
  • Use this over Cauliflower Wings.
  • You can use this over rice noodles, add a rainbow of veggies for a quick lunch.
  • Dip your veggie sticks and enjoy a creamy and weight friendly dip.

Fact: Tahini is one of the richest sources of calcium. Way more than cow’s milk.  Sesame seeds per 100 grams contain 1,160 mg of calcium whereas cow’s milk contains 120 mg of calcium.

Disclaimer: 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.

Oil Free Vegan Smoked Cauliflower Wings

Servings: 4 people

Time : prep time 15 min

Cook time : 30 min (oven)

Ingredients

  • 3 cups of medium size cauliflower florets (washed, and pat dried)
  • 1/3 cup brown rice flour
  • 1 tsp onion powder
  • 1.5 tsp garlic powder
  • 1/4 tsp black pepper powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp cayenne pepper
  • 1/2 tsp unrefined salt
  • 3/4 cup plant based milk (use any)

Method

Preheat the oven to 180 Centigrade or 350 Fahrenheit for 10 min. 

Add all the dry ingredients in a bowl and whisk until combined.

Then add the milk and whisk until you get a pourable smooth batter.

Add the florets to the batter one by one and cover until well coated. 

Arrange the florets on a baking tray lined with silicone sheet or non-stick butter paper. 

Let the wings bake for 15 minutes. Once done, bring the florets out of the oven. 

Pour Spicy Vegan Tahini Sauce over the forest and place the tray back in the oven for another 12-15 minutes.

This recipe can be served as an appetizer for your next get together at home. 

Facts: Did you know that cauliflower is a cruciferous veggie which is considered to protect humans from certain cancers. And it’s recommended  to eat one portion every day.

Disclaimer: 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.

Delicious Vegetable Kichdi

Time for cooking: 45min.

Servings: 5-6 people

Type: Main Dish

Ingredient

  • 3/4 cup brown rice rinsed & soaked (1-2 hours)
  • 1 cup green split peas with skin rinsed & soaked (2 or more hours)
  • 1/2 cup orange lentils rinsed & soaked (2 or more hours)
  • 6 garlic cloves minced
  • 1 medium size onion thinly sliced length wise
  • 1 cup cubed carrots
  • 1.5 cups  tightly packed broccoli
  • 1/2 cup green peas (frozen or fresh)
  • 2 cups tightly packed cauliflower florets (big florets)
  • 2 cups organic kale
  • 1.5 inch ginger minced
  • 2 medium red tomatoes cut in cubes
  • 2 green chilies (optional)
  • 3.5-4 cups of water (for cooking)
  • 2 tsp unrefined salt
  • Fresh coriander chopped for garnish

Spices

  • 1.5 tsp cumin seeds
  • 3tsp ground coriander
  • 1tsp ground turmeric
  • 1tsp ground mango powder
  • 1/2 tsp ground black pepper

Method

Heat a pressure cooker, and add cumin seeds. Let it dry roast on medium heat. Once aromatic, add the onions. sprinkle some water and sauté the onions until brown.

Now, add the carrots, half broccoli, cauliflower, ginger and garlic. Stir for 2 minutes.

If the food sticks to the pot, sprinkle water instead of oil. Now, add all the remaining spices. Stir for good 5-6 minutes.

Now, add the tomatoes, chilies and let it sweat partially. Once done, add the rice and all the lentils. Stir well so that everything is well incorporated.

Now add the water, salt and mix everything together. Pressure cook for 2-3 whistles. Soaked rice and lentils should be soft in about 15 minutes.

once the pressure is released, open the lid and check of readiness. Add more hot water if the khichdi looks very thick. stir well.

now add the remaining veggies including broccoli, green peas, and kale. Stir well. Cover again with the lid for 6-7 minutes. The raw veggies will also get steamed due to the heat.

Before serving add fresh coriander and if you don’t like it, you can skip or add any of your favorites’ herbs.

Nutrition Tip: If you cut your broccoli and allow it to sit for 40 minutes, this give the myrosinase and glucoraphanin enough time to activate sulforaphane. These are cancer fighting compounds. As mentioned, sulforaphane is heat resistant, and once activated, you can then cook and the health benefits stay in tact.

Disclaimer: 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.

Avocado Lime Dressing

Servings 1

Time: 5 minutes

Ingredient

  • 1 medium avocado 
  • 3 tbsp fresh lemon juice 
  • 1 clove fresh garlic 
  • 1/2 tsp cayenne pepper 
  • 2 tbsp date paste (add maple syrup as substitute) 
  • Water 3 tbsp

Method

Blend all the ingredients in a high speed blender until smooth. Adjust the water if you desire a thinner consistency.

Tangy Caesar Dressing

Servings 1

Time: 5 minutes

Ingredient

  • 6 tbsp plain vegan yoghurt (unsweetened soy yoghurt)
  • 1 small fresh green chili 
  • 1 1/4 tsp Dijon mustard 
  • 2 tsp tamari (any low sodium soy sauce)
  • 1/2 tsp garlic powder

Method

In a high speed blender, add all the ingredients. Blend well. Store this upto 3-4 days for quick use on any salad.

Pumpkin Seeds Green Goddess Dressing

Servings 1

Time: 10 minutes

Ingredients

  • 1/3 cup soaked pumpkin seeds
  • 1/3 cup tightly packed fresh coriander 
  • 1/3 cup tightly packed fresh mint 
  • 1 small fresh garlic clove 
  • 1/2 cup diced cucumber 
  • 3 tbsp orange juice (freshly squeezed) 
  • 1 gooseberry chopped, seed removed (optional)
  • 1/2 fresh green Chili 
  • 1/2 tsp unrefined salt

Method

Blend all the ingredients in a blender. This dressing is ready to be used as a dip, or a topping for your salad, or Buddha bowl.

Tip

It’s nut free, gluten free and yet creamy with healthy fats.