Health Fitness Food

You run after protein powders and supplements without thinking about your desi food. Yes, you have forgotten desi recipes that are nutritionally dense and help with protein absorption and synthesis. Take for example, this dosa premix recipe. Multi mix fermented dosa batter is made by combining equal weights of homemade moong dal atta, rice premix powder and ragi atta. For example, use 100 g of each flour (total 300 g), add 300 ml of water and blend to a smooth batter. Transfer the batter to a clean container, cover loosely and ferment at around 25 °C for 6–7 hours or until it rises and shows small air pockets. Once fermented, stir in 5 g of salt. Use the batter immediately to steam idlis or dilute with an additional 120 ml of water to a pouring consistency for dosas. Ingredients 1/2 cup- homemade moong dal atta 1/2 cup ragi atta 1/2 cup-homemade rice dosa premix 1.5 cups- water (for idlis) +1/2 cup extra water for dosa Fermentation Benefits The health benefits of fermented dosa include...

Instant dosa saves time but lacks the digestive, nutritional, and gut-health benefits of fermented dosa. Learn why fermentation matters and how it impacts health. Fermented dosa batter undergoes several biochemical changes that offer significant health benefits. During fermentation, lactic acid bacteria and other microbes break down complex starches into smaller fragments, making them easier to digest. Phytic acid, which inhibits mineral absorption, is reduced, and gas-producing oligosaccharides are leached out. As a result, the risk of gas or bloating after eating dosa is greatly lowered. The proteins in urad dal and rice are partially pre-digested by enzymes produced by lactic acid bacteria. This process releases amino acids, making them more readily available. When you eat fermented dosa, your body absorbs essential amino acids more easily, supporting muscle repair and overall metabolism. Fermentation partially hydrolyzes starches into simpler sugars. Lactic acid and acetic acid for...

Shaping gluten-free rotis, especially ragi roti, can be quite challenging due to the lack of gluten, which provides elasticity and structure to dough. Many beginners, and even experienced cooks, struggle to get them perfectly round. My hack using a round, heavy-duty hot pot stand (or matka stand) is ingenious. It’s a clever way to repurpose kitchen items for a specific task. Mastering Gluten-Free Roti: The Challenge of Shaping Ragi Roti Crafting perfectly round rotis can be a significant hurdle for many home cooks, a challenge compounded exponentially when working with gluten-free flours. Unlike their wheat-based counterparts, gluten-free flours such as ragi flour lack the elastic protein network that gluten provides. This absence makes gluten-free doughs inherently more crumbly, less pliable, and notoriously difficult to roll out into uniform circles. Achieving a consistent, round shape in a ragi roti or other gluten-free chapati often demands considerable experience and a nuanced und...

 Instead of consistently purchasing dosa batter, consider preparing your own dosa premix powder at home. This approach ensures a healthier, more controlled product and offers significant convenience. Crafting Your Own Healthy Dosa Premix Making your own dosa premix is straightforward, requiring just three core ingredients. This homemade alternative eliminates concerns about additives often found in store-bought batters, offering a pure and wholesome option. Ingredients: Rice Flour 1 cup Homemade Urad Dal Atta (Black Gram Flour) 1/4 cup Methi Dana Powder (Fenugreek Seed Powder) 1 tsp Instructions for Premix: you can scale the ingredients accordingly but avoid adding too much of methi powder. Combine Ingredients: Measure out your desired proportions of rice flour, homemade urad dal atta, and methi dana powder. While specific ratios can vary based on preference, a common starting point might be 3-4 parts rice flour to 1 part urad dal atta, with a small amount (e.g., 1-2 teaspoons per ...

A snack made with ridge gourd and green peas that’s not only delicious but also surprisingly healthy—this dish is guaranteed to have everyone licking their fingers. Whether it's a chilly morning or a light dinner craving, this ridge gourd upma fits the bill. It’s satisfying, nutritious, and bursting with authentic, home-cooked flavor. To prepare this wholesome dish, begin by dry roasting brown semolina (sooji) and vermicelli (semi) in a little oil. This step is important because roasting brings out the nutty aroma and helps keep the final texture fluffy, preventing the mixture from turning sticky or clumpy during cooking. Ingredients: Brown semolina (sooji) – ½ cup Vermicelli (semi) – ½ cup Ridge gourd (turai), peeled and chopped – 1 cup Green peas (matar) – ½ cup Onion – 1 large, finely chopped Panch phoron (five-spice mix) – 1 tsp Green chilies – 2, slit curry leaves – a few Chana dal – 1 tbsp Urad dal – 1 tbsp Peanuts – 2 tbsp Turmeric – ½ tsp Salt – to taste homemade magic masa...

 You’re often faced with two types of semolina—white and brown. When it comes to making a healthier choice, brown semolina is the better option. White semolina is made mostly from the endosperm and sometimes a small part of the germ. However, it lacks dietary fiber because the bran—the outer layer of the grain—is removed during processing. Brown semolina, on the other hand, retains the bran, along with the endosperm and germ, making it a whole grain option. Brown semolina is rich in insoluble fiber, which promotes better digestion, supports regular bowel movements, and may reduce the risk of constipation. Diets high in whole grains are associated with a reduced risk of gastrointestinal disorders. The fiber in brown semolina slows down the absorption of carbohydrates, leading to a more gradual rise in blood sugar levels. This makes it a better option for people with insulin resistance or type 2 diabetes. Whole grain intake is linked to improved glycemic control. Whole grains like br...

Amaranth, popularly known as rajgira in India, is an ancient grain-like seed that has been consumed for centuries for its nutritional and therapeutic value. As temperatures rise, many look for foods that not only nourish but also help cool the body. In this context, amaranth emerges as a scientifically backed and traditionally trusted option, offering both cooling properties and numerous health benefits. Cooling Nature of Amaranth In traditional Indian practices such as Ayurveda, foods are often classified based on their effect on the body’s internal temperature. Amaranth is considered a sheetal food, meaning it has a cooling influence. This makes it an ideal addition to a summer diet, especially when the body is prone to dehydration and heat-induced stress. From a modern nutritional standpoint, the cooling effect of amaranth can be attributed to its hydrating qualities and mineral composition. Rich in electrolytes such as potassium and magnesium, it supports thermoregulation and fluid...

Commercial condensed milk often contains extra sugar and preservatives. Making it at home from fresh milk gives you better taste and a healthier option. Ingredients milk (I use 4% fat milk) Optional flavor: ¼ tsp vanilla extract or ground cardamom How to make condensed milk at home It's very easy to make condensed milk at home. Your nanis and dadis used to make kheer this way. My nani used to make khoya for us the same way. 1. Pour the milk into a heavy-bottomed pan and bring to a gentle boil over medium heat.  2. Reduce the flame to low and stir continuously so the milk doesn’t stick or burn. Cook for 45–60 minutes, until the volume is about half and the milk has thickened. 3. Add jaggery or sugar and stir until fully dissolved. I don't add any sweetener here as I use it for multiple recipes that often demand a sugar-free (stevia). 4. If you like, stir in vanilla extract or cardamom for extra aroma. 5. Let the mixture cool to room temperature, then blend for 20–30 seconds unti...

Preparing an air-fryer moong halwa premix streamlines traditional dessert making without sacrificing taste. Begin by washing and rinsing 200 g of moong dal under cold running water, gently massaging the grains until the rinse water runs clear. Transfer the dal to a bowl, cover with fresh water and soak overnight. The next morning, drain the dal thoroughly in a colander. Lightly grease a steel baking tray with 10 g of ghee, then spread the drained dal in a thin, even layer. Air-fry at the lowest temperature setting (approximately 80°C) for 30 minutes, pausing once to stir and ensure even drying—extend the time by 5–10 minutes if the dal retains a lot of moisture. Little moisture is needed for the next step Once the dal is crisp and cooled, transfer it to a blender and pulse to a coarse powder or fine paste, depending on your texture preference. In the same air-fryer tray, combine this dal powder or paste with an additional 1tbs of ghee and roast at 120 °C for 30 minutes. Stir every 10 m...

Legumes as More Than Carbohydrates Many people regard legumes, lentils and pulses chiefly as sources of complex carbohydrates, overlooking the fact that they also supply substantial protein. On average, these plants contain between 20 and 25 percent protein by dry weight, and when combined with grains or seeds, they provide all nine essential amino acids. Chickpeas: A Protein Powerhouse Chickpeas stand out among pulses for their high protein yield. A cooked 100-gram serving delivers roughly 19 grams of protein, alongside dietary fiber, B-vitamins and minerals such as iron and zinc. Their firm texture and mildly nutty flavor make them ideal for stews, salads, purees and even baked snacks, helping to meet daily protein targets without relying on animal sources. Poor Man’s Meat: A Historical Perspective For centuries, legumes have been known colloquially as “poor man’s meat.” This label reflects their historical role as an affordable, shelf-stable source of protein for families of modest ...