Health Fitness Food

 Let’s Make Life Easier — and Healthier Too! In this series, we’ll be making homemade lentil flours — one at a time. Today, it’s all about moong dal flour. Once you have this flour ready, you can make tons of recipes in a healthier, lighter way. And yes — it’s simple. First, wash the moong dal thoroughly and soak it overnight in water (3 times the amount of dal). The next day, drain the soaked dal using a colander and spread it out on a cloth to dry. If you have access to sunlight, that’s ideal. Otherwise, you can also dry it well under a fan. After about 2 days, when the dal is fully dry, grind it in a mixer — giving your grinder breaks in between — until you get a fine, smooth powder. And that’s it — your homemade moong dal flour is ready. Here are the key benefits of yellow moong dal (split and dehusked green gram), known for being light, easily digestible, and nutrient-rich — ideal for all ages, from toddlers to elders. ✅ Top Benefits of Yellow Moong Dal 1. E...

Let's continue with our Tawa Veggie Series: Bitter Gourd Fries with Potato (Karela-Aloo Bhaja)! No deep frying. Less oil. More flavor! Bring out the best of seasonal veggies with this earthy, crisp, and wholesome karela-aloo fry — all done on the humble **tawa** with just a touch of mustard oil. Ingredients * 4 medium bitter gourds (karela), peeled and thinly sliced * 1 large potato, peeled and thinly sliced * 1 tsp turmeric * Salt to taste * 1 tbsp mustard oil (I used *Gramiyaa wood-pressed mustard oil*) * Black pepper to taste * ½ tsp amchur (dry mango powder) * Optional: 1 small onion and 3–4 garlic cloves, thinly sliced Marinate the Karela 1. **Peel and slice the karela** thinly. 2. **Massage with salt and turmeric.** Let it sit for **30 minutes** at room temperature — this draws out the bitterness. 3. After resting, **wash thoroughly** and **squeeze out excess water.** Set aside. Cooking on the Tawa 1. Heat a lohe ka tawa or iron griddle** on low flame. 2. Add **1 tbsp mustard...

 Bilkul! Jab mann ho simple, no-masala aur healthy khane ka — tab tawa-fried garlic beans ek perfect choice hai. Na zyada masale, na complex steps — bas asli swaad mustard oil, garlic aur fresh beans ka. 🫛 Tawa-Fried Garlic Beans (No-Masala Recipe) Ingredients (for 2 servings): 200g fresh green beans (ends trimmed) 6–8 garlic cloves (lightly crushed, no chopping needed) 1.5 tbsp mustard oil (gramiya or cold-pressed preferred) Salt to taste (Optional) 1/4 tsp turmeric (Optional) 1/2 tsp black pepper 👩‍🍳 Step-by-Step Cooking Method: Heat iron tawa on medium flame until hot. Add mustard oil and let it smoke lightly to release its pungency. Toss in beans and garlic together. Spread evenly. Cover and cook on low heat for 5 minutes – no water needed. Uncover, sprinkle salt , and give a gentle stir. Cover again and cook for another 3–4 minutes until beans turn slightly soft and aromatic. Uncover and dry-roast for 2–3 minutes for tha...

The Secret Ingredient for the Healthiest Homemade Chocolate – Totally Sugar-Free is here! Here’s how you can make ultra-creamy, nutritious cashew butter at home — no sugar, no preservatives, and no guilt. Step 1: Soak raw cashews for 5 to 6 hours. Step 2: Drain and air-dry them in a colander for some time. Step 3: Dry them completely. You can either sun-dry them or use an air fryer, oven, microwave, or a heavy-bottomed pan on the lowest heat until the cashews are fully dry. Step 4: Grind the cashews in short pulses. Take breaks between grinding sessions to prevent overheating. This helps retain the healthy fats and keeps the butter creamy and natural. Result: You now have homemade cashew butter — smooth, fresh, and ready to use. Add just two more clean ingredients and you’ll have a simple, rich, sugar-free chocolate you can enjoy guilt-free. Want the full 3-ingredient homemade chocolate recipe? Comment "chocolate" and I’ll share the complete recipe with you. Benefits of Cashe...

How to Make Pumpkin Seed Butter the Right Way A nutrient-dense, vegan spread that supports digestion and enhances bioavailability. Making pumpkin seed butter correctly is key to unlocking its full nutritional potential. The process begins with soaking the seeds, a crucial step that activates enzymes and reduces anti-nutrients such as phytic acid. This not only improves digestion but also enhances the bioavailability of essential minerals like zinc, magnesium, and iron. Step-by-Step Guide: Soak the Seeds: Place raw pumpkin seeds in filtered water and soak for 6–8 hours (or overnight). This helps neutralize enzyme inhibitors and prepares the seeds for optimal nutrient absorption. Dry and Roast: After soaking, thoroughly rinse and pat dry the seeds. Spread them on a baking tray and roast at a low temperature—160°C (320°F)—for 8–10 minutes, just until they’re dry and lightly toasted. This gentle heat preserves healthy fats while enhancing flavor. Grind to Powder: Once cooled, add the roast...

 Pumpkin seeds cause water to develop a green tint mainly because they contain chlorophyll, the natural pigment that gives plants their green color. This phenomenon occurs through several interconnected processes that involve the seed's cellular structure and pigment composition. Raw pumpkin seeds, particularly the hulled green varieties commonly known as pepitas, contain significant amounts of chlorophyll. This is the same compound responsible for photosynthesis in plants and creates the distinctive green appearance in leaves, stems, and other plant tissues. The chlorophyll concentration in pumpkin seeds is naturally high since these seeds develop within the green interior of the pumpkin. When pumpkin seeds are soaked in water, their cellular walls begin to soften and break down gradually. This process allows water molecules to penetrate the seed structure and extract various compounds, including pigments. Although chlorophyll isn't completely water-soluble in its pure chemica...

If you're buying ragi (finger millet) flour from the market because making it at home isn't an option, there's still a way to improve its nutritional value — simply **knead the dough with whey or buttermilk** instead of plain water. Whey, the liquid left behind after curdling milk, and buttermilk are both known to **reduce anti-nutrients** such as phytic acid and tannins naturally present in millets like ragi. These anti-nutrients can hinder the absorption of essential minerals like iron, calcium, and zinc. While soaking millets before grinding is the ideal traditional method to lower these compounds, most store-bought flours are **not soaked before processing**. Since commercially sold ragi atta usually skips this step, **using whey or buttermilk during dough preparation is a practical and effective workaround**. It mimics the benefit of soaking by creating a more acidic environment that helps neutralize anti-nutrients — all without any extra effort. So the next time you p...

Psyllium husk is derived from the seeds of *Plantago ovata* and is an exceptionally fiber-rich supplement. The husk consists of about 70% soluble fiber (mainly a gel-forming *arabinoxylan*) and 30% insoluble fiber. When mixed with water, psyllium’s soluble fiber absorbs liquid and swells into a viscous gel. This gel is **not fully digested or fermented** in the small intestine, allowing psyllium to reach the colon largely intact. These properties underlie its multiple mechanisms of action: * **Gel Formation and Slowed Gastric Emptying:** The thick gel formed by psyllium in the gut slows the emptying of the stomach and the absorption of nutrients. This leads to a steadier digestion process, which helps **attenuate postprandial blood sugar spikes** (by slowing glucose absorption) and **increases satiety** (prolonging fullness after meals). Controlled trials have shown that taking \~10 g of psyllium before meals significantly reduces hunger and desire to eat, by delaying stomach emptying ...