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Instant Rava Appam

Recipe by Madhvi Solanki

Ingredients:
Rava: 1 cup
Curd: 3tbsp
Water: 1 cup & more if required
Capsicum: 3tbsp
Onion: 1 small finely chopped
Carrot: 1 small finely chopped
Coriander Leaves: 3tbsp
Cumin seeds:1 tsp
Salt to taste
Baking soda:1/4tsp
Oil for shallow frying

Method:

Mix all the above ingredients in a bowl, and make a batter, heat a appam pan on medium heat and use one drop of oil on each molds. Pour in the batter and let it cook until golden brown, turn the appam on the otherside and let them brown until crispy. Take them off the heat once cooked, serve with chutney. You can also make cheela from the same batter if you dont have an appam pan!

QUINOA PATTIS

RECIPE BY RADHIKA THAKKAR

Ingredients:

1.5 cup quinoa cooked

1.5 cup Greenpeas boiled

1 Onion finely chopped

2 Green chillies

1 Small piece grated ginger

1/3 cup gluten-free oats ground into flour

3 cloves garlic

1 tbsp olive oil for sauté

1/2 tsp Chilli powder

1 tsp Amchur powder

salt to taste

Method:

Mix all the ingredients together in a bowl and shape them into medium sized pattis.

Heat oil in a pan and shallow fry them on a medium to high heat! Make sure to use as minimum oil as possible, if you make on non-stick pan you would not need to use more than ½ tablespoon of oil! 

Serve hot with mint and coriander chutney.

Crunchy Detox Salad

We all have mixed feelings about the quarantine and home isolation, on one hand we feel privileged to have what we do, and on the other hand, we are tired, bored and also a little lonely. During these times, it is hard to follow a routine schedule.

This has brought in quite a few changes in our body as well. Our bodies were not ready for this sudden change in routine, due to which a lot of toxins could build up, making you feel lethargic, low on energy and also affect your weight and mood. We have come up with this recipe of “detox Salad” which is easy to make. The best part about this recipe is that you can also substitute the ingredients as per availability.

INGREDIENTS

 • 2 cups cauliflower

 • 2 cups broccoli

 • 1 cup red cabbage, roughly chopped

 • 1 cup carrots, roughly chopped

 • 1-1/2 cups fresh parsley

 • 2 celery stalks

 • ½ cup almonds

 • 1/2 cup sunflower seeds

 • 1/3 cup organic raisins

 For the Vinaigrette

 • 3 Tbsp olive oil

 • ½ cup lemon juice

 • 1 tablespoon fresh ginger, peeled and grated

 • 2 tablespoons clover honey

 • 1/2 teaspoon sea salt

INSTRUCTIONS

Either chop the ingredients using a good sharp knife, or toss them individually in a food processor and quickly process until they’re finely chopped.

Add all of the salad ingredients to a large bowl and toss with the vinaigrette.

For the Vinaigrette

Place the ingredients for the vinaigrette in a jar with a lid. Place the lid on the jar and shake the ingredients. Or place all of the ingredients in a small bowl and whisk to incorporate well. Best if refrigerated for up to an hour before use.

WHAT FOODS BUILD IMMUNITY?

In the middle of pandemic and with abundance of theories, stories and researches, one thing stands common. That is IMMUNITY.  Immunity is going to be your savior during this entire span.

Immunity is not just about popping in pills, multivitamins and super foods. It’s dependent on nutrition, but also on your sleep and physical activity and most importantly emotional health. In short, it’s the lifestyle that builds in your immunity. And thus, all by previous posts were more about sleep and exercise. Going further I would like to highlight top foods in your kitchen that can help u build your immunity.

COVID-19: foods that boost immunity.

  1. Spices – Ginger, garlic, turmeric, black pepper, cumin, fennel, star anise, fenugreek seeds, clove, cardamom, cinnamon

Star anise contains shkimic acid, the active ingredient in TAMIFLU – a medicine used to treat influenza virus. While this COVID-19 is a mutated virus, star anise helps in boosting immunity.

Turmeric contains curcumin an active ingredient boost the immune system.

  • Herbs – tulsi, lemon grass, oregano
  • Coconut oil – cold/pressed /wet milled
  • Raw honey
  • Quality source of protein –  lentil, pulses, legumes, beans
  • Nuts and seeds –  specially walnuts, almonds, pumpkin seeds, sunflower seeds)
  • Fruits and vegetables – lemons, oranges, pomegranate, amla, sweet potato, pumpkin
  • Probiotics – yogurt / curd, rice kanji
  • Prebiotics – garlic, apple cider vinegar, banana

An immunity boosting tea recipe:

Take two cups of water, boil one whole star anise in it along with:

3 black peppercorns

1 cracked elaichi (Cardamom)

1 cinnamon stick

2 cloves

Half tsp turmeric powder

1-inch mashed ginger

1-2 cloves garlic – mashed or minced

Boil all of this into half (till water reduces to 1 cup), simmer for 2 minutes strain and consume warm.

Along with all of the above immunity boosters, also promise on your sleep, emotional and physical activity. This along with the immunity boosting foods listed above will create a perfect environment.

BENEFITS OF SLEEPING EARLY

Supercharge your life tonight!!

“EARLY TO BED EARLY TO RISE MAKES PERSON HEALTY WEALTHY AND WISE “– Benjamin Franklin

Science has shown there’s some truth in these words about the importance of hitting the pillow early. Sleep is a powerful force that has multiple life changing benefits from making us more productive to prolonging our lives

Check out top 14 reasons of sleeping early – all backed up with solid scientific evidence.

  • Strengthens immune system:

With COVID – 19 pandemic this tops the list. During sleep your immune system releases proteins called cytokines some of which help promote sleep. Certain cytokines need to increase when u have an infection or inflammation or when you are under stress. Sleep deprivation decreases these cytokines. Not just cytokines are impacted with the sleep but also infection fighting antibodies and cells are reduced.

Renowned neurologist Dr. David Perlmutter has stated that after 10 pm the body metabolizes a lot of waste products and during 11:00 pm to 2:00 am, immune system charge itself

The optimal amount of sleep for most adults is 7-8 hours of good sleep each NIGHT. Teenagers need 9-10 hrs. sleep and school aged may need 10 or more hours of sleep.

  • Better sleep quality

There’s a clear link between sleeping early and improved sleep quality. Sleep is made up of 90 min cycles, during which the brain moves from deep non-rapid eye movement (non-REM) sleep to rapid eye movement (REM). The cycle remains consistent but the split between non-REM and REM changes. Non-REM dominates the cycle in the early part of the night and then REM takes over as we move closer to daybreak.

WHY DOES IT MATTER? NON-REM sleep is much deeper and restorative than REM (although both have different benefits) the sync between these REM’s gets imbalanced when you sleep late which may result in a poor quality of sleep, such as difficulty falling or staying asleep.

  • Reduces the risk of diseases

Hitting the bed early could prevent life threatening disease such as cancer. The WHO has officially classified night shift work as a probable carcinogen as it interferes with our circadian rhythm also known as biological clock.

Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. They respond primarily to light and darkness in our environment. Sleeping and night and being awake during the day is an example of a light-related circadian rhythm. To read more click https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx

  • Improves memories

Sleep statistics shows that 7 out of 10 do not sleep adequate, however sleep has proven itself to be an excellent memory aid. Both animal and human studies have uncovered that good quality sleep for the right amount of time has a positive impact on both learning and memory

First an alert mind helps to acquire and absorb information while awake. Sleep deprivation results in struggle to focus and shorten attention span

  • Controls weight

Have also described in my video https://www.youtube.com/watch?time_continue=9&v=3L_49ACLmpA&feature=emb_logo that sleep is the crucial ingredient when it comes to weight management –  “SLEEP STOPS PONDS BEING PILED ON”

Insufficient sleep affects the secretion of cortisol (a hormone that regulates hunger) and the body’s ability to regulate sugar levels

Moreover, those who suffers from sleep deprivation can often be too tired to carry out much physical activity and burn off fat – this will cause the waistline to grow.

  • Feel happier

Going to bed early means that you are likely to rise early, and sunlight can be enjoyed for longer the following day. Exposure to sunlight increases the brain’s release of serotonin. This is the hormone that boosts mood and help you feel calm.

  • More energy

There is no denying that after a good night sleep we wake up feeling more energetic and ready to go. On the other hand, insufficient sleep results in a sluggish and exhausted feeling. You feel heavy headed irritated all the time

WHY DOES THIS HAPPEN? Restorative functions In the body like muscle growth, tissue repair, and growth hormones are released during sleep. Sleep provides the opportunity for the body to restore what we lost while awake.

  • Reduces anxiety and depression

Sleep is a game changer when it comes to your mental wellbeing. Lack of shut eye has a significant impact on mood. The reason being the same – related to serotonin secretion as mentioned in the point no. 6

  • Looks more attractive

Sleep is excellent for the skin and it shouldn’t be an overlooked as an important part of your beauty regime.

Researchers found that the sleep quality heavily impacts on skin functions, with poor sleep accelerating the aging process and weakening the skin’s ability to repair itself at night

  • Sharper thinking skills

Good quality sleep is vital for brain health and cognitive functions. Attention and concentration abilities reduces there by making one less attentive. And they don’t respond well to the environment around them.*

  • Prevents accidents

Sleepy brains don’t make the best decisions. Low level of alertness and poor reaction time is common in the sleep deprived. As per the statistic one out of every six deadly accidents and one out of eight crashes are due to drowsy driving. Lack of sleep has similar effects to alcohol intoxication on certain aspects of brain

  • Increase productivity

Memory levels, the ability to mentally focus and a happier state, will lead to high levels of productivity following a good night’s sleep. With society geared around an early start, it makes sense to get to bed at an early hour, rise early and seize the day.

  • Improve athletic performance

Sleep can help increase an athlete’s game. It’s a useful aid for anyone – not just those running clocking up high mileage on long marathon runs. Physical activity takes its toils on the body, particularly muscles and tissues; the body needs time to repair itself and this happens during sleep. Sleep boosts performances, from speed (alert minds experience faster reaction times) to better co-ordination (as sleep is crucial for cementing learning from during the day). While oversleeping can have detrimental effects on your health and lead to an early death, exceeding the recommended sleep time can be a positive for sportsmen/women.