Health & Nutrition

Thumbprint cookies

(25 servings)

Ingredients

180 gm toasted almonds
100 gm maida
90 gm wheat flour
60 gm sugar
180 gm unsalted butter
100 gm chopped dark or milk chocolate
1 tsp oil

Preparation guide

Grind almonds roughly.
Add flour, sugar, and a pinch of salt to the almonds and grind for another 20-30 seconds.
Add butter and grind again. Tip the dough out onto a work surface and […]

¼ cup rolled oats
½ cup mashed (medium-size) banana
½ cup cooked and mashed pumpkin
2 tbsp sugar
1 tsp vanilla essence
1 tsp baking powder
¼ cup chopped walnuts
¼ tsp cinnamon
¼ tsp nutmeg
¼ tsp ginger powder
¼ tsp salt

Preparation guide

Preheat oven to 180°C.
Mash the banana in a bowl. Add the remaining ingredients. Blend well and knead the dough.
Measure two tablespoons […]

Akki Roti

Ingredients

1 cup leftover rice
¼ cup water
1 cup rice flour
salt to taste

Preparation guide

Blend the cooked rice and water to make a smooth paste. transfer the rice paste to a mixing bowl. add rice flour and salt to taste and knead into a dough.
Pinch out small ball sized dough and flatten it. Pat […]

One pot rice

(4 servings)

Ingredients

500 ml chicken/vegetable stock
250 gm leftover rice
200 gm rajma (pressure cooked) or shredded chicken (cooked)
250 gm spinach
2 grated carrots
1 tsp sesame oil
1 tsp sesame seed
2 tbsp vegetable oil
4 eggs
2 tbsp thick chilli sauce

Preparation guide

Boil the chicken/vegetable stock in a large pan for 12-15 mins. Add […]

Unexpected rice surprises

With the on and off lockdowns limiting trips to supermarkets and disrupting food supply chains, get creative and rustle up these simple and healthy treats from leftover rice! – Parvathy Menon

Rice Cutlet
(8 servings)

Ingredients

Cutlet mixture

1 cup cooked rice
1 potato, boiled and mashed
2 tbsp grated carrot
2 tbsp chopped capsicum
2 tbsp […]

Dental care primer for youngest children

In too many Indian households, including well-educated middle class homes, oral hygiene is often neglected in the false belief that deciduous (milk) teeth are unimportant. Quite the contrary. Several research studies have firmly established that cavities in primary teeth further increase the risk of caries in permanent teeth. therefore, it’s important for parents to set […]

Challenge your child to a workout!

– Monojit Ghosh

One of the major negatives of schools closures and lockdown restrictions is that children have lost the benefit of physical activity built into everyday activities. The daily rituals of walking to the school bus pick-up point, racing up and down the school building stairs, physical education/ sports classes, free play during lunch break […]

Cinnamon and banana dessert

Cinnamon and banana dessert
(8 servings)

Ingredients

2 tsp brown sugar
¼ tsp ground cinnamon
4 ripe bananas
¼ cup finely chopped dark chocolate
¼ cup chopped walnuts or almonds
2 tsp lemon juice

Preparation guide

Mix brown sugar and cinnamon in a bowl.
Cut bananas in half lengthwise, leaving peels intact.
Grill the bananas, cut sides down. Cook directly over medium heat on an oiled […]

Recipe for Kadha (traditional Indian decoction)

Recipe for Kadha
(2 servings)

This traditional Indian decoction is made by boiling herbs and spices in water and served warm with honey, lemon, or plain. It is a traditional remedy for coughs, cold, fever and upset stomachs. The peppercorns provide respiratory relief and stimulate appetite.

Ingredients

4 cups water
1 cinnamon stick
5 whole peppercorns
2 cloves
¼ tsp carom seeds
1 […]

Turmeric latte recipe

Turmeric latte recipe
(1 serving)

Ingredients

cup plain or unsweetened almond or coconut milk
1 tbsp grated turmeric (if using turmeric powder, halve the measurement)
2 tsp honey
1 tsp grated ginger
Pinch of pepper powder
Ground cinnamon for garnish (optional)

Preparation guide

Blend milk, turmeric, honey, ginger and pepper in a mixer until smooth.
Pour into a saucepan and heat over medium-high flame until […]

Immunity boosting food

Here are four easy to rustle-up immunity boosting food recipes using common Indian spices such as garlic, ginger,
cinnamon, and turmeric. Consuming immunity-building foods is a natural and excellent way to protect the body from invasive viruses including Covid-19 – Parvathy Menon

Garlic milk
(2 servings)

Ingredients

1 cup milk
2-3 garlic cloves
¼ tbsp pepper powder
Pinch of turmeric
1 tbsp […]

A stretch in time saves nine: Stretching exercises

Regular stretching exercises improve joint flexibility and prevent muscle tears, sprains and strains – Monojit Ghosh

Stretching exercises keep body muscles flexible, strong and healthy. As people age, joints lose up to 50 percent of their flexibility. Moreover without exercise, muscles shorten and tighten and become weak. This puts the body at risk of joint pain, […]

Mango panna cotta

(9 servings)

Ingredients for mango panna cotta

 4 cups cold water
 6 gelatin sheets (1 tbsp granulated gelatin = 4 gelatin sheets)
 1 ½ cups heavy cream
 ½ cup milk
 ½ cup sugar
 1 tsp pure vanilla extract

Mango layer

 3 cups ripe mangoes (finely cut)
 2-3 tbsp sugar (to taste)

Nanaimo

(9 servings)

Named after the city of Nanaimo on Vancouver Island (Canada), it comprises three layers — wafer, nut (walnuts, almonds, or pecans), and coconut crumb base; custard in the middle; and layer of chocolate ganache on top.

Ingredients for Nanaimo

Bottom layer

 ½ cup unsalted butter, diced into pieces
 ¼ cup granulated sugar

Strawberries and cream recipe

(6 servings)

Ingredients
 75 gm icing sugar
 250 gm soft cheese
 125 gm cream
 300 gm fresh strawberries

Preparation guide
 Whip the cream, and gently add icing sugar.
 Add the cheese and whip.
 Cut strawberries.
 Alternate strawberries and cream in serving glasses. (You can also add a third layer […]

Cool desserts

Take on summer heat with these super cool desserts – Parvathy Menon

Banana-Chocolate joysticks

(6 servings)

Ingredients
 250 gm chopped dark chocolate
 6 popsicle sticks or wooden skewers
 2 bananas, peeled and cut into thirds
 cup chopped salted peanuts

Preparation guide
 Place chocolate in a pot set over a pan of gently simmering water. […]

Boost immunity the natural way

To boost the body’s innate active immunity to stave off infections and survive pandemics, avoid vitamin/mineral pills and include natural immunity-boosting foods in your family’s diet instead

Over the past several millennia, homo sapiens have survived pandemics, plagues, and infectious diseases precipitated by deadly viruses and pathogens. During these pandemics, some people died, others became sick […]

3 simple exercises to relieve back pain

Back pain is one of the most common health complaints of people with an estimated 540 million people worldwide reporting low back pain. Adults bound to desk jobs 9-5 slouching over computers or driving long distances on two-wheelers are more susceptible to back pain.

The key to prevention as with most lifestyle aches and pains is […]

Delectable energy balls

Here are four easy-to-make and store protein and vitamin-packed nuggets that will delight children – Parvathy Menon

Spinach cheese balls

(12-15 servings)

Ingredients
 500 gm spinach
 2 cups bread crumbs
 1 cup grated Parmesan cheese
 ½ cup melted butter
 4 finely chopped onions
 4 eggs, beaten lightly
 Salt and pepper

Preparation guide
 […]

Sausage chicken balls

(24 servings)

Ingredients

 ¾ cup fresh breadcrumbs
 ¼ cup low-fat milk
 1 large egg, lightly beaten
 1 cup finely grated Parmesan cheese
 ¼ cup finely chopped parsley
 2 large grated garlic & cloves
 ½ tsp ground pepper
 75 gm chicken sausage, casing removed
 300 gm minced chicken

Preparation guide

 […]

Millet balls

(25 servings)

Ingredients

 210 gm (1 cup) of any millet, such as ragi
 2 tbsp sugar
 500 ml (2 cups) apple juice
 100 gm (½ cup) sesame seeds
 100 gm (½ cup) pumpkin seeds
 100 gm (¾ cup) chopped dried apricots
 30 gm puffed rice
 20 gm coconut flour

Date balls

(20 servings)

Ingredients

 1 cup peanut butter
 3-5 pitted dates (add more if you have a sweet tooth)
 ¼ cup seeds (pumpkin etc)
 ¼ cup chia seeds
 3-4 tbsp oats

Preparation guide

 Blend peanut butter, pitted dates, seeds, and oats in a food processor until a cookie dough-like texture forms.
If too crumbly […]

Importance of good gut health

The gut i.e, gastrointestinal/digestive tract, plays an essential role in sustaining, protecting and boosting the overall health and wellness of every human being. A healthy gut builds a strong immune system, healthy heart and brain, ensures effective digestion, good sleep and alleviates depression

For years in biology class, school children learnt that there are 11 organ […]

Coconut Cream Truffles

(makes 18 truffles)

Ingredients

 ¼ cup softened butter
 ½ tsp vanilla essence
 ½ tsp coconut milk
 2½ tbsp thickened coconut milk
 Pinch of salt
 1½ cups powdered sugar
 1 cup shredded coconut
 6-8 ounces baking chocolate

Preparation guide

 Beat butter until smooth. Mix in coconut milk and salt. Slowly add […]

Peanut butter coconut bars

(12 servings)

Ingredients

 1½ cups of coconut flakes
 ½ cup desiccated coconut
 1½ cup chocolate chips
 1 cup rolled oats
 ¾ cup smooth peanut butter
 ⅓ cup coconut oil
 4 tbsp sugar

Preparation guide

 Mix 1 ½ cups of coconut flakes, 1 cup of chocolate chips, sugar and rolled oats.
 […]

Coconut Panna Cotta

(6 servings)

Ingredients

 4 cups thick coconut milk
 1 tbsp gelatin
 ⅓ cup honey
 2 tsp vanilla essence
 1 cup seasonal fruits

Preparation guide

 Pour 1 cup coconut milk into a medium saucepan. Add the gelatin. Keep for 5-10 minutes to allow gelatin to soften.
 Now heat over medium heat, stirring constantly, […]

Coco about coconuts!

Call it a drupe or fruit, coconut is a must-have ingredient in the Indian kitchen, used in almost everything from juices and soups to curries and desserts. Coconuts are rich in fibre, vitamins and minerals, and contain medium-chain fatty acids that are better absorbed by the body than animal fats. Fresh coconut flesh is high […]

Encourage children to drink more water

In the scramble to adopt healthy lifestyles and nutritious diets, most parents tend to ignore the critical importance of encouraging children to drink more water for maintaining good health and well-being – Shunila Joy Chauhan

The familiar advice: drink eight to ten glasses of water a day is dinned into our heads in childhood and later. But […]

Mushrooms on toast

(4 servings)

Ingredients

 4-6 slices bread
 1 tbsp olive oil
 4 bacon slices
 2 tsp butter
 350 gm mushrooms
 1 crushed garlic clove
 4 tbsp fresh cream

Preparation guide

 Toast the bread lightly, set aside. Add olive oil in a large frying pan, and fry the bacon for 2 minutes on […]

One-pot mushroom

(4 servings)

Ingredients

 1 tbsp oil
 1 chopped onion
 1 large potato, chopped into small chunks
 1 large brinjal, trimmed and chopped into chunks
 250 gm mushrooms
 2-4 tbsp curry paste
 150 ml vegetable stock
 400 ml coconut milk
 Chopped coriander

Preparation guide

 Heat oil in a large saucepan, […]

Mushroom mania

According to legend, the Pharaohs of ancient Egypt loved iron-rich mushrooms. This fats-free, protein-rich food offers numerous health and nutrition benefits. Here are three simple mushroom recipes children will love – Parvathy Menon

Mushrooms boost vitamin D levels, metabolism and immunity, lower cholesterol, protect against cell and tissue damage and are rich in iron, calcium, and protein. […]

Helping children overcome stuttering

The inability to speak clearly and fluently severely affects the confidence and self-esteem of children diagnosed with stuttering – Rekha D.

October 22 was observed as the International Stuttering Awareness Day (ISAD) to raise public awareness about this speech disorder which afflicts 77 million people — approximately 1 percent of the world’s population. The American Speech and […]

Gingerbread cake

(9-10 servings)

Ingredients

 1 large egg, room temperature, beaten
 1/2 cup sugar
 1/2 cup brown sugar
 5 tbsp melted butter
 2/3 cup cold water
 1-1/2 cups white flour
 1 tsp baking soda
 1 tsp ground ginger
 1/2 tsp salt
 3 tbsp whipped cream

Preparation guide

 Add egg, sugar, […]

Russian salad

(4 servings)

Ingredients

 2 boiled and peeled potatoes
 2 small boiled carrots
 3 hard boiled eggs
 200 gms peas
 2 pickles
 1 boiled chicken breast
 Mayonnaise (2-4 tbsp or as desired)

Preparation guide

 Add unpeeled potatoes to a pot of cold water; bring to a boil. Reduce heat to simmer and […]

Christmas treats

It’s Christmas time! Try out these easy-to-make recipes with your children who will love to help rustle up these treats.

Strawberry Santas
(16 servings)

Ingredients

 24 medium-sized strawberries
 1 cup heavy cream
 1 tbsp powdered sugar
 1 tbsp chocolate sprinkles

Preparation guide

 Slice the tip off each strawberry to make place for Santa’s hat; set […]

Superfoods for your family

Every family has its own favourite foods and preferences. In the everyday battle to serve three appetising meals, the nutrient value of foods is often forgotten. Ditto striking a balance between vegetables, fruits and meat. For instance a family that frequently eats chicken, may fail to include leafy vegetables in its daily diet. Or a […]

Fruit salad

(for four adults)

Most fruits are high in dietary fibre, low in fat, sodium and calories and zero in cholesterol. Dietary fibre aids healthy bowel movement, lowers blood cholesterol and risk of heart disease. For pregnant women, fruits are a good source of folate (folic acid) which helps the body build red blood cells.

Ingredients

Half cup containing […]

Sardine pasta salad

(for two adults)

Sardines are a good source of omega 3 fatty acids which prevent cardiac ailments, reduce the risk of blood clots and control blood pressure. They are also rich in vitamins B12 and D, calcium and minerals such as potassium, magnesium, zinc, iron, niacin and phosphorous.

Ingredients

 240 gm sardines in brine, bones and skin […]

Chicken and egg salad

(for four adults)

This is an easy-to-prepare gluten-free classic salad. Since it contains chicken, eggs and potatoes, it can be a full meal. Potatoes are a good source of Vitamin B6 and don’t contain fat, sodium or cholesterol.

Ingredients

 800 gm cleaned unpeeled potatoes
 2 eggs
 1 tsp mustard sauce.
 75 gm light mayonnaise.

Sumptuous salads

Broccoli is an all-star vegetable which is low in calories and high in essential vitamins, minerals and fibre. It contains vitamins K, C, B1, B2, B3, and B6, iron, magnesium, potassium and zinc. Red peppers are a good source of vitamin C, B6, folate and antioxidants and improves eye health – K. P. Malini

Broccoli & Red […]

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