Food that has high nutritional value is good for both
physical and mental health. Studies suggest that processed food, packaged meat,
and fast food items leads to obesity and mental health problems like ADHD,
depression and anxiety. It is always better to eat freshly cooked food items
than refrigerated foods to avoid loss of nutritional value and cross
contamination. A healthy meal should consist of whole grains, protein rich foods,
veggies, and fruits. It is better for parents to introduce healthy food habits
to their kids at early stages of their childhood. So when the kids grow up,
they will be sensible enough to choose a healthy eating habit.
Try to add
more color to the food by adding colorful veggies and fruits. Consuming a
combination of these fruits or vegetables increase the health benefits as they
are loaded with vitamin and minerals. Knowing the difference between healthy
carbs and unhealthy carbs can go a long way in achieving health. The carbs that
are slowly digested helps in maintaining the insulin level. Usually carbs in
whole grains, beans, and vegetables are good for the body unlike refined flour
and sugar. One can make healthy recipes just by altering swapping any unhealthy
ingredient with a healthy one (refined flour to whole wheat flour), by changing
the technique of cooking (baking instead of deep frying or steaming instead of
cooking it with oil). This is just a first step towards healthy eating.
Gradually, the taste will get adapted and yield good results. There is a
misconception that healthy recipes aren’t tasty. We have tried to debunk this
misconception and presented here with some healthy recipes that are simple and
quite easy to make at home.
Oats Porridge with Fruits and Nuts
- Oats are rich in dietary fiber and
anti oxidants. So, it keeps our heart healthy by raising good cholesterol level
and lowering bad cholesterol level.
- Oats control blood glucose and
insulin levels in the body and make it healthy for diabetic people.
- Phyto chemical properties in oats
help to reduce the risk of cancer.
- Hypertension problems are reduced by
daily intake of oats as it is rich in soluble fiber.
- Oats helps in solving constipation
problem by easy bowel movement
- Daily intake of oats helps in weight
loss and weight management.
- Oats -1 cup
- Water-1 cup
- Skimmed milk-1 cup
- Brown Sugar / white sugar
- Mixed nuts chopped (almonds, walnuts,
pistachios) - 1 tablespoon
Fresh Fruits (any chopped fruit of
your choice) – ¼ Cup
- Boil one cup of water.
- Add one cup of oats. Let it boil for
- Add one cup of skimmed milk. Boil
till the porridge is done.
- Sugar, if needed, can be added. (This
dish tastes equally good even without sugar)
- Top it with chopped nuts like almond,
walnuts, pistachios (There are no hard and fast rules in adding nuts. Nuts of
your choice can be added).
- Let it cool down for some time.
Before serving, add freshly chopped fruits like banana, apple, pomegranate, and
Whole Wheat Flour Pancake
One need not
sacrifice pancakes as it is usually made with refined flour. Refined flour has
no nutritional value and sometimes it is bleached to attain white color. But
whole wheat flour obtained from wheat grains include bran, germ, and endosperm
and has lots of vitamins and minerals to keep our body healthy. It helps in
reducing the cholesterol level and maintaining the insulin level thereby
reducing risks of metabolic syndrome. Whole wheat flour also helps in weight
management. We have used whole wheat flour instead of refined flour in this
recipe without compromising on the taste and fluffiness.
- Whole wheat flour -1 cup
- Skimmed milk -1 cup
- Egg - 1
- Sugar-1 tablespoon
- Salt- ¼ teaspoon
- Baking powder -1 teaspoon
- Flavorless oil- 2 teaspoons
- Vanilla sugar-1 teaspoon
- Add sugar, salt, baking powder,
vanilla sugar and mix it with whole wheat flour.
- Add egg to milk and mix well.
- Mix both to get the pancake mixture.
- Add 2 teaspoons of oil to the pancake
- The mixture is ready.
- Place a griddle on the stove. Once
the griddle is hot, scoop the mixture with the help of ladle and pour it on the
- Appearance of bubbles on the top is a
- Turn the pancake and cook on the
- Top it with maple syrup or fresh
fruits of your choice.
Apple Smoothie with Flax Seed
simple and easy to make. Drink it in the morning to kick start your metabolism.
Variations can be made in smoothie to make it more healthier option. Here, an
apple smoothie is made with flax seeds. Flax seeds are rich in omega -3 fatty
acids apart from fibers and minerals. They are good for heart, help in weight loss,
and help in lowering the cholesterol level and keep the stomach healthy. These
are just some benefits among many. We all know about health benefits of apple –
it keeps heart healthy and reduces cancer risks. When these two ingredients are
combined, the benefits are doubled.
- Apple - 1 cup chopped
- Flax seed powder (ground flax seeds)
– 1 tablespoon
- Non-fat chilled yogurt - 1 cup
- Cinnamon powder (optional)- 1
teaspoon (cinnamon has many health benefits)
- Blend apple, flax seed powder, and
yogurt in a blender.
- Sprinkle cinnamon powder on top.
- Your thick smoothie is ready for