Food, Uncategorized

Healthy Chocolate Ice cream in 2 minutes

If any mom realises a chocolate ice cream can be made at home within 2 minutes with just 4 healthy ingredients, she would definitely not let her child have a store-bought ice cream. Store bought ice creams are not just sugar laden, but also in additives such as artificial colours, flavours and preservatives which are known to cause health problems not just limited to obesity, ADHD, behavioural issues and cancer .

This recipe serves 3 and uses just 4 ingredients , more can be added according to your family’s tastebuds. The main ingredient avocado is nutrient dense and contains good fats . It is also rich in vitamin A, E, K, B6 , C , Folate and Magnesium.

Ingredients

  • 2 avocados/butter fruit
  • 250-300 ml chilled whole milk ( Raw milk is the best option)
  • Organic cacao powder( yes, cacao and not cocoa. more details on this at the end)
  • 4-5 tbsp of unrefined cane sugar or date syrup
  • Almonds, Cashews and Pistachios( Optional)
  • Cardamom Powder (optional)

Method

  • Cut avocados vertically into two halves. Remove the seed and scoop the flesh with a spoon.
  • Transfer all ingredients except the nuts to a blender , Blend it for 30-45 sec. ( Can be even mashed with hand and mixed in a vessel if you wish to skip using the blender)

Tada… The easiest and healthiest chocolate ice cream you can ever imagine is ready.

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Transfer the mixture into a bowl and serve at room temperature or chilled.

If you are adding nuts, add it at the end and blend once. This will add a crunch factor to the ice cream.

If you find the mixture too thick, add little more milk and blend again. If it is too dark or bitter for your taste, add a little more sugar or date syrup.

 

What’s the difference between cacao and cocoa powder?

Cacao is the unprocessed, powdered cacao beans. Rich in Copper, Selenium, Iron, Magnesium, Manganese, Zinc, Vitamins and antioxidants.

Cocoa is cacao processed at a higher temperature and with alkali and usually had added sugar. This changes its nutrients, and structure at the molecular level and doesn’t offer much health benefits. While you read about dark chocolate being good for heart, it’s the cacao that is actually meant. However, when it reaches the magazines and newspapers, it is modified to be read as chocolate. Forget about chocolate (dark/milk) you eat being heart protective, the way it is processed will just clog your arteries.

How about the chocolate milk that we give kids? Be it boost, bournvita , nesquik or milo; it is highly processed, loaded with sugar, salt , synthetic vitamins and chemicals which will harm kid’s health.

Read more about hidden sugar in processed foods here.

If you want to give milk to your child by altering the taste, try cacao powder, or home-made dry fruit powder like almonds with cardamom or fennel seeds. They are wholesome, nutritious, delicious and give the real energy boost.

If they don’t like milk, just chill. Milk is not the only source of calcium/protein in this world.

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Food, Uncategorized

Dill Leaf – The Winter Green

 

Dill is a green leaf that is known for its health benefits. It is available easily in Indian, American and other markets too. The other names include Sabbasige soppu /Chatakuppa/ Soa-Kura  and Soa

Why should you include it ?

Dill leaf is rich in Flavonoids, Antioxidants, Folate, Vitamin A, Calcium , Manganese, Iron, Magnesium, Potassium, Phosphorus and Fiber.
Gives the warmth and immunity you need for the harsh and dry winter. It is also a natural aphrodisiac.

What are the other winter foods you should include in your diet? Watch my video on Winter Diet .

Who should include it ?

  • If you have painful and irregular periods, PCOS – Helps in regulating the menstrual flow.
  • If you are nearing menopause – Strengthens bones and regulates hormones.
  • If you feel bloated, constipated or gassy often -Cleanses and deworms your digestive system, improves your digestive juice secretion.
  • If you are a lactating mom – The age-old tradition of giving new moms this herb is still prevalent to improve lactation and to strengthen bones.
  • If you have bad breath or mouth ulcers – Chew on its seeds.
  • If your little one is crying due to colic – Boil water with a few sprigs of dill and give them to drink.
  • If you feel depressed or struggle to sleep – Include it in your diet or drink water boiled with dill leaf .

How can you include it ?

  • Sprinkle on top of dosa or mix with dosa/idli batter – Easy even on a busy weekday morning.
  • Season your potato curry at the end with chopped dill leaves.
  • Mix  dill with wheat flour when you make chapathi or roti.
  • Make a concoction/tea by boiling water and adding a few leaves in it and drink it.
  • Season/Garnish hot lentil soup/Dal/Pappu with chopped dill leaves.

Make sure you use it when the leaf is fresh, else the flavour and properties diminish quickly.

 

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Interested in sustainable weight loss through lifestyle changes and not crash diets? Check out our programs.

 

Lifestyle, Uncategorized

Why are you deficient in Vitamin D?

Is it not ironical that most of us are deficient in the only vitamin in the world that is available for free? The Internet is flooded with articles about the risks of Vitamin D deficiency and ways to increase Vitamin D levels in your body.

Let’s identify the root cause and figure out the reasons why are we becoming deficient, even when some of us live in places that have more than 300 days of sunshine in a year.  The obvious answer is that we are not exposed to sunlight as much as we need to be. This is a no brainer and anyone can guess this. However, insufficient exposure to the sun is not the only reason for the Vitamin D deficiency epidemic.

  1. Even when we are exposed to sunlight, we tend to use sunscreens. Thanks to cosmetics industry and our society, we are more conscious about our beauty and complexion than our health.
  2. We don’t consume sufficient amount of good fats. Since Vitamin D is fat soluble, good fats are essential to absorb the vitamin D from the sunlight. French fries and burgers don’t count as good fats. On the contrary, cheap refined oils like canola, corn, soybean oil etc are proven to be detrimental to health. Since such products are marketed and packaged well, we tend to fall for those products. What is needed is consumption of good fats like ghee , cold pressed traditional  oils like coconut, sesame, mustard and groundnut.

  3. In our goal of becoming ‘health conscious’, we follow what our personal trainers and newspapers say, ‘Eat only egg white and not the yolk’. In fact, some of the items deemed to be villains like egg yolks, butter and ghee actually contain the much-needed Vitamin D.
  4. Our unhealthy eating habits causes Bloating, indigestion, constipation and other digestion issues which leads to Vitamin B12 deficiency which subsequently results in Vitamin D deficiency as well.
  5. We are not eating our greens. All green leafy vegetables are rich in Vitamin K. Deficiency in Vitamin K leads to Vitamin D deficiency . Also, anaemia or iron deficiency can lead to Vitamin D deficiency as Iron Is needed to activate enzymes for Vitamin D activation. Drinking green smoothies? Read this.
  6. Most people who are deficient in Vitamin D are actually deficient in Magnesium.

    Magnesium and Vitamin D are ‘Made for Each Other‘ and one cannot function without the other .

    Read this to know about Magnesium and how to improve your Magnesium intake. 

What Doesn’t work?

  1. I get sufficient sunlight when I am in my car and at my desk (in the comfort of Air condition):  Sorry , but glass blocks all the UV- B rays that is needed to absorb Vitamin D.
  2. 20 minutes of sunshine is enough for me : That depends on your skin colour. Dark skinned people (like me and most Indians) are created that way to ensure we can live safely in places with lots of sunshine. Looking at this the other way, if your skin colour is dark, you NEED to spend more time in the sun to absorb Vitamin D.
  3. I am having Vitamin D fortified milk, orange juice and cereals: The Vitamin D in milk and cereals are in negligible amounts. Furthermore, most of it is synthetic and might aggravate health issues
  4. I am taking Vitamin D supplements – Even scientists don’t know what the ideal amount of Vitamin D supplement should one take to avoid toxicity, leading to calcification of arteries, kidney stones etc. Since it is only fat soluble, consumption of higher amounts tends to get accumulated in the body.

 

When we are deficient in a Vitamin, supplementing just that vitamin will not help. We need to understand that unlike a mechanical body like a car, where we can fill in oils and fuels whenever needed,  there is a delicate balance of nutrients needed for human body to function optimally.   Focusing only on weight loss and trying out fancy diets posted in social media and magazines will only hamper the delicate balance.

 

Does this post echo what you go through? Let us know by leaving a comment.

 

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