How to take care of your gut health this summer, experts reveal

Source code: How to take care of your gut health this summer, experts reveal – Health News (

Experts share simple tips you can follow to take care of your gut health this summer.

Take good care of your gut health this summer. (Photos: Pixabay)

As the temperatures go rising, the need to take care of your health also increases. Your gut, especially, demands that bit of extra attention during summers. It is important to stay hydrated, eat well and include a set of particular food items in your diet to ensure good gut health during summers. Otherwise, you may witness an array of issues like food poisoning, diarrhea, dehydration, bloating, constipation, acidity and more.


“A healthy gut contains an optimum amount of good bacteria & immune cells that discards infectious agents like viruses, fungi and bacteria. Gut health describes the balance and function of gut bacteria in several parts of the gastrointestinal tract that help us eat, digest food and absorb nutrients properly, without any discomfort,” said Sakshi Suri from the brand Dr Morepen.

“Gut health is closely linked to the immune system, mental health, mood, endocrine disorders, autoimmune disease, hormone disorders, skin conditions, and even cancer,” she added.


STAY HYDRATEDStay hydrated! (Photo: Pixabay)

Increasing your water intake during summers is super important for your overall well-being. “Drink more than your usual quantity of water and add coconut water and buttermilk,” said Dr Rajeev Agarwal.

“Coconut water, bael sherbet, ginger and celery juice and cold watermelon salads are also great options for keeping inflammation in check and giving some relief from the heat during summer months,” said Nupur Arya, consulting nutritionist, Nutrimend.

EAT MORE GREENSAdd green vegetables and fresh fruits to your diet. (Photo: Pixabay)

Add lots of green vegetables and fresh seasonal fruits to your diet. Stay away from spicy and heavy meals. You need essential nutrients and fiber to ensure your gut bacteria work more effectively.


“Consume natural probiotics like yogurt and fermented food. A probiotic supplement can be extremely helpful in keeping good gut bacteria alive and healthy. It is better to opt for strain-specific supplements that have high CFUs and good encapsulation technology that improves bacteria survival rate in the gut,” said Sakshi Suri.

Nupur Arya also emphasises adding probiotics to your diet during summers. “Having plenty of probiotic-rich drinks like Kombucha, yoghurt lassi or smoothies, kanjhi water and fermented rice water can be helpful in keeping your gut healthy as well as providing hydration in this scorching heat,” she said.

GET ENOUGH SLEEPIt is important to sleep well. (Photo: Pixabay)

Make sure you get at least 7-8 hours of sleep every day, not only for the proper functioning of gut bacteria but for your overall well-being.


High stress levels can have a direct impact on your gut health. “Go for a walk, play with your pet, perform Yoga or exercise in the gym to reduce stress,” Sakshi Suri further suggested.

Source code: How to take care of your gut health this summer, experts reveal – Health News (

8 Cholesterol-Lowering Foods To Try

Source code: 8 Cholesterol-Lowering Foods to Try – Cleveland Clinic

Here’s what to try when looking to lower your cholesterol

low cholesterol foods, fish, olive oil, avocado, fruit, HDL Cholesterol, lowering cholesterol

Cholesterol is a finicky little thing: You’ve got both bad cholesterol (low-density lipoprotein or LDL) and good cholesterol (high-density lipoprotein or HDL) and those levels can fluctuate slightly based on what you eat. The difference food makes in impacting your cholesterol levels may not seem important at a glance, considering your liver is your primary source of cholesterol, which makes about 85% of the cholesterol in your blood.

But foods that are high in cholesterol tend to also be high in saturated fats and in some cases, trans fats. Saturated fat and cholesterol are mainly found in animal products like fatty meats, high-fat dairy products, poultry skin and baked goods. Eating those foods could lead to an increase in your LDL and a decrease in your HDL, which can cause plaque to form in your arteries and eventually lead to heart disease.

“Your diet influences your overall risk for several conditions in multiple ways,” says registered dietitian Julia Zumpano, RD, LD. “Why do we even care about cholesterol? Because it’s a risk factor for heart disease. So, what we’re really trying to prevent is the heart disease.”

Foods to help lower cholesterol

You can increase your HDLs through exercise, but when it comes to your diet, there are several foods that can help with LDL reduction The key here is to reduce, replace and improvise.

Soluble fiber is a gummy fiber that binds to bile (which is composed of cholesterol) and removes it with your body’s waste. For every 1 gram of soluble fiber you eat, you can lower your LDL by 1%. Replacing foods high in saturated fat with mono- and polyunsaturated fats can also help reduce LDL in your body. It’s important to find small ways of building these foods into your diet, like swapping out cheese on a salad with avocado slices or replacing a creamy dressing with olive oil and vinegar.

Oats and grains

Oats and grains are a great source of soluble fiber. A good way to start your day is having a bowl of oatmeal or oat bran muffins. “Oats are very versatile,” says Zumpano. “They can also be ground up to make oat flour and used to replace traditional white flour to increase fiber.” Experiment with different grains like quinoa, barley, buckwheat, rye and millet, or use more mainstream grains such as brown or wild rice as a side dish.


Another source for soluble fiber is legumes, which include dried beans like kidney beans or black beans, lentils and split peas. These are also high in protein and incredibly filling — helping curb your cravings from one meal to the next. Legumes are a great replacement for meat, too, which also helps lower cholesterol values. “They don’t spike your blood sugar as much as some other carbohydrates may, which can also be supportive in controlling blood sugars,” says Zumpano.

Non-starchy vegetables

Fill your plate with non-starchy vegetables like asparagus, Brussels sprouts, cabbage, broccoli, cauliflower, tomatoes, peppers, celery, carrots, leafy greens and onions, as they’re low in calories, high in fiber and contain protein. “These vegetables support all of the goals we’re trying to accomplish,” says Zumpano. “Increasing the amount of non-starchy vegetables and decreasing the amount of starches (like rice, potatoes, pasta and bread) you eat can also help lower triglycerides (blood fats similar to cholesterol) which can be just as risky when elevated for developing heart disease.”

Nuts and seeds

Next time you’re in need of a little crunch, or just a snack between meals, you might want to try a handful of nuts. Walnuts, almonds, hazelnuts, chia seeds and flax seeds have been shown to increase HDL and lower LDL and triglycerides if you eat them regularly and use them to replace other crunchy, salty snack foods. Not only can these be filling, but they can be added to meals to enhance flavor and nutrition.

Sprinkle pepitas or sunflower seeds on your salads, or add chia seeds and flax seeds to oats, whole-grain pancakes or Greek yogurt. “This is a very satisfying food category, which can help when you’re eating a lot of plant-based foods,” notes Zumpano.


Berries are key: Blackberries, blueberries, raspberries, pomegranate and strawberries are high in soluble fiber and low in sugar. Apples, bananas and pears provide soluble fiber, too, but be cautious of the portions of these fruits because they contain more sugar. Fruit can be an excellent addition to oatmeal, a salad or snack.

Soybeans, edamame and tofu

Plant-based diets can be powerful. As we’ve seen with beans, soybeans, edamame and tofu are all heart-healthy options that provide that feel-good feeling of being full while also functioning as a replacement for red meats that are high in saturated fat.


Go for a tuna steak instead of a traditional steak or try a salmon patty instead of a burger. Fatty cuts of red meat, which include beef, pork, veal and lamb, should be replaced with fatty fish like salmon, herring, tuna or mackerel because these provide the anti-inflammatory omega-3 fatty acids, a polyunsaturated fat, to help lower LDL.

“You’re improving your overall lipid panel,” says Zumpano. “When you replace the fat in red meat with the fat from fish, you’re really supporting cholesterol reduction overall.”

Olive oil and avocados

Extra virgin olive oil is low in saturated fat and high in monounsaturated fatty acids, which is supportive of heart health and can increase your HDL. Avocados have similar properties. “Extra virgin olive oil and avocados should be used as staple fat in a heart-healthy diet to replace saturated fats like butter, margarine and white condiments like mayonnaise, sour cream and cream cheese,” says Zumpano. “When you start to utilize plant-based fats to replace animal fats, that will help lower your cholesterol and improve your overall heart health.”

Source code: 8 Cholesterol-Lowering Foods to Try – Cleveland Clinic

The 7 Best Plant-Based Foods to Promote Hair Growth, Say Nutritionists

Source code: The 7 Best Plant-Based Foods to Promote Hair Growth, from Experts (

If you have been noticing that your hairline has been receding for a while now, or you have more hair in the brush than usual, incorporating more wholesome, plant-based foods into your diet can help promote hair growth and stronger, healthier hair from the follicle up.

“The link between healthy hair and our diet is stronger than we often realize and by making a few changes hair loss prevention and even reversal can be achieved. Foods to integrate into our diet are rich in vital nutrients like biotin, zinc, and protein,” says Trista K. Best, MPH, RD at Balance One. “These foods also have additional benefits when added to the diet like reducing cholesterol from their fiber content and balancing blood pressure because of their potassium.”

To find out what foods to focus on, we tapped nutritionists for their top picks. We don’t know about you, but we’re definitely adding all of the below to our next order. Join us.

Healthy Homemade Baked Orange Sweet Potato wedges with fresh cream dip sauce, herbs, salt and pepper
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Foods that promote hair growth and slow down hair loss

1. Sweet Potatoes

Our favorite lazy dinner side has long been a baked sweet potato with a smidge of mustard or dollop of plant-based butter, even though everyone who eats said masterpiece seems to think making it requires five-star culinary schools and tools beyond an oven and a piece of tinfoil. Now, we have a feeling we’re going to be eating this low-effort dish with even more frequency:

“One food in particular that meets all of [the criteria I discussed above] is sweet potatoes. This root vegetable is versatile, tasty, inexpensive, and packs a ton of health benefits,” notes Best. “Because of its versatility you can easily use it as the base of any meal in traditional baked form or as a base of baked fries,” she offers, adding that sweet potatoes also make a welcome, filling ingredient to any vegan stew.

Open vegan tortilla wraps with sweet potato, beans, avocado, tomatoes, pumpkin and  sprouts on white background, flat lay, copy space. Healthy vegan food concept.
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2. Beans and lentils

“Why do these nutrient-dense foods work wonders for hair growth? It’s all in the protein. “Insufficient protein intake can sometimes result in reduced hair growth and even hair loss. Enjoying a balanced diet and including protein-rich foods like beans and lentils can help grow healthy, strong hair,” shares the Desi~licious RD Shahzadi Devje, MS, noting that protein are the building block of your hair follicles.

“Not to mention, [such protein-rich foods] can also help reduce damage and dryness. Keep in mind that too much protein, known as protein overload, is equally damaging as too little for your hair. Excessive amounts of dietary protein may add extra weight to your hair, compromise the moisture balance, and result in brittle hair that is prone to breakage.”

Green smoothie bowl with kiwifruit, pumpkin seeds, buckwheat, hemp seeds
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3. Hemp seeds

This suggestion from Bansari Acharya, MA, RD couldn’t have come at a better time as we’ve been on a bit of a kick with adding hemp seeds to our green protein powder smoothie as of late.

“Hemp seeds are an extremely nutritionally dense food item that can promote hair growth. They contain essential nutrients in it such as omega-3 fatty acids which have been linked to promoting hair growth by reducing the inflammation in the hair follicle.” says Acharya. “In addition, hemp seeds are an excellent source of protein (just two tablespoons contain a whopping 10 grams of protein) and are one of the few vegan foods that contain all essential amino acids which make them a complete protein.” Like Devje stressed above, Acharya emphasizes how crucial getting adequate protein is for hair growth.

Add hemp seeds to smoothies for a nutty flavor boost, or sprinkle them over your oatmeal or dairy-free yogurt.

Close-up of salad served in plate on table at home
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4. Spinach

Who knew that Popeye’s favorite was such a winner in the hair growth department? “Spinach is another nutritious vegan food that is great for hair growth. It is a rich source of nutrients vitamin A, vitamin C, folate, and iron. All of these nutrients, especially iron, are needed in the healthy growth of hair follicles,” comments Acharya, noting that the most health effective way to reap all of the green’s nutrients is by eating it raw in salads, smoothies, and the like.

Pumpkin Soup With Cream,Herbs And Seeds
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5. Pumpkin

Pumpkin is good for so much more than just that pumpkin-chocolate marble cake when sweets cravings arise. Pumpkin is a boon for encouraging hair growth thanks to its ample amounts of vitamin A. “Pumpkins, a rich vitamin A source, can prevent deficiency symptoms, leading to hair loss. Besides being a requirement for hair growth, vitamin A also aids your skin glands to produce sebum, an oily substance that moisturizes your scalp to keep your hair healthy,” explains Devje.

Personally, we could totally eat canned pumpkin straight with a spoon, but while it’s still available, pick up some fresh pumpkins to roast in the oven with spices like cinnamon, turmeric, and ground ginger for a nourishing side dish. Or cube up some cooked pumpkin and mix it into your favorite stir fry recipe.

almond milk, vegan drink, peeled and unpeeled almonds,
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6. Vitamin D-rich foods such as mushrooms and fortified plant-based milk

“One vitamin that consistently has been shown to help with hair loss is Vitamin D. Low Vitamin D has been associated with alopecia areata (sudden hair loss) and premature gray hair and loss,” shares Jackie Elnahar RD, Esq., founder of TelaDietitian, a tele-nutrition platform that is now part of Teladoc Health.

“Although the exact mechanism is not known, Vitamin D can help stimulate the hair follicle to grow. Supplementation of Vitamin D has been shown to improve hair loss and can be a safe recommendation under a physician’s supervision.” Most naturally occurring sources of vitamin D hail from animal products, but for plant-based options with vitamin D, Elnahar recommends adding fortified almond or coconut milks to your diet, or eating mushrooms such as Portobello, maitake, morel, chanterelle, oyster, and shiitake, which all contain natural levels of vitamin D that gets activated when they are exposed to sunlight.

7. Nuts for Zinc, Selenium and Magnesium

Nuts are high in protein and zinc, which helps your body grow strong hair.  The best nuts to add to your diet include walnuts, which are packed with omega-3 fatty acids and biotin, and Brazil nuts, which are high in selenium as well as almonds, which are high in magnesium and other nutrients that promote healthy hair growth. Almonds provide help your follicles produce stronger hair strands, and lead to less hair breakage or loss, studies say. The latest research on growing stronger healthier hair backs a plant-based diet with plenty of oils from nuts, so dig in.

Source code: The 7 Best Plant-Based Foods to Promote Hair Growth, from Experts (

World Health Day 2022 And Foods You Must Eat For Good Health

The theme for World Health Day 2022 is ‘Our Planet, Our Health’. This year’s theme aims to direct global attention toward the well-being of our planet and the humans living on it.

Source code: World Health Day 202

World Health Day 2022: Date, Theme And Foods You Must Eat For Good Health

World Health Day is celebrated on 7th April

We have witnessed a sharp bent of mind towards healthy living in recent years. The pandemic, especially, has shifted our attention towards our health with a special focus on diet to keep various diseases at bay. But much before this, The World Health Organization has been doing its bit to spread awareness about health and health-related issues and how to deal with them. The organisation has even earmarked the 7th of April of every year as World Health Day, with different themes every year focusing on the currently prevailing health matters requiring immediate attention. World Health, Day was first conceptualized at the first Health Assembly in the year 1948 and was started celebrating from the year 1950. 


World Health Day 2022 Theme: 

The theme for World Health Day 2021 last year was ‘building a fairer, healthier world for everyone’ which focused on achieving good health for people from all walks of life, regardless of their age, race, religion and socio-economic status. 

The theme for World Health Day 2022 is ‘Our Planet, Our Health’. This year’s theme aims to direct global attention toward the well-being of our planet and the humans living on it. “In the midst of a pandemic, a polluted planet, increasing diseases like cancer, asthma, heart disease, on World Health Day 2022, WHO will focus global attention on urgent actions needed to keep humans and the planet healthy and foster a movement to create societies focused on well-being,” wrote WHO on its official website.  

WHO estimates that more than 13 million deaths around the world each year are due to avoidable environmental causes. This includes the climate crisis which is the single biggest health threat facing humanity. The climate crisis is also a health crisis. 

While there’s not much that common people can do to reverse climatic conditions, but everyone can surely keep their health in check by following a good diet. When we talk about environmental factors that may adversely affect our health, pollution comes to the mind first. So, following a diet comprising foods that may help combat air pollution may be a good idea for all. 

5 Foods That May Fight The Effects Of Air Pollution: 


Prized for its high anti-inflammatory and anti-bacterial properties, turmeric (haldi) is one of the best foods to ward off not just climate-infested ailments; this magical spice is known to help with several other diseases.  

2. Spinach: 

Nutritionist Rupali Datta voices her opinion of the superfood, “Chlorophyll gives the vegetable its green colour, and it is the same chlorophyll that also gives spinach its powerful antioxidant with anti-mutagenic properties that are known to be great for lung health.” 

3. Tomatoes toward

The bright red vegetable is used in almost every recipe. A study published in the European Respiratory Journal highlighted its benefits: “Adults who ate more than two tomatoes a day had a slower rate of natural lung function decline.”

4. Broccoli 

The Bloomberg School of Public Health at Johns Hopkins Universi revealed in its study that broccoli contains sulforaphane, an anti-carcinogenic compound that helps flush out toxins associated with air pollution.  

5. Flaxseed 

Omega-3 fatty acids present in these seeds have been found to protect cardiovascular system by reducing the effects of smog. And, phytoestrogens, also present in flaxseeds provide antioxidant properties to protect the lungs from all kinds of pollution-related symptoms. 

This World Health Day 2022, make a pledge to give yourself and your family a healthy and happy life. And start off by following a healthy diet.

Source code: World Health Day 2022: Date, Theme And Foods You Must Eat For Good Health – NDTV Food

9 Tips to tweak the simple buttermilk (chaach) for weight loss

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01/10 Here’s how you can use buttermilk for weight loss

When looking for healthy drinks for #weightloss, buttermilk is one drink that comes on the top. It’s a healthy drink that most people enjoy in scorching summers, as it helps to beat the heat. It’s a delicious concoction of chilled curd, water and spices like cumin and mint to ward off any heat. It is one of the most effective drinks in Ayurveda and can help in digestion. It is for this reason that chaach is recommended by nutritionists in summer. We talked to Holistic Nutritionist Shweta Shah, who gave some tips on how to use this simple drink for weight loss. She also said that one can drink buttermilk at any time of the day & it is a great substitute for accelerated drinks. Shweta says, according to Ayurveda, it is best to consume buttermilk post-lunch as it is easy to digest. However, she cautions, one must avoid it at night as it can aggravate the Vata & Pitta, which will cause an imbalance in the body. Here are some of the tips mentioned by Shweta. (Images courtesy: iStock)

02/10 Tip#1

Add some freshly ground cumin powder in buttermilk. It will not just help in easing gastric problems but aid in weight loss as well.

03/10 Tip#2

Freshly ground some ginger and take out its juice. Add 1 tsp of this ginger juice to fresh buttermilk. It will regulate the bile secretion and improve digestion for weight loss.

04/10 Tip#3

If you are a spice lover, add a fresh green chilli paste in a glass of buttermilk. It will improve your metabolism while speeding up the digestive process.

05/10 Tip#4

Always, add some rock/pink salt to the buttermilk. It helps in regulating the water levels in your body while controlling excess sweat and dehydration.

06/10 Tip#5

One of the best ways you can use buttermilk for weight loss is by adding some mint in it. It is an excellent coolant and works by fastening the gastric juices, which further helps in weight loss.

07/10 Tip#6

If you are a fan of coriander, add some of it in powdered form or use it fresh while making chaach. This ingredient helps in relieving gas and bloating, which is quite beneficial for weight loss.

08/10 Tip#7

You can also add some freshly ground black pepper to the buttermilk. It not only enhances the taste but boosts the metabolism, which is quite important for weight loss.

09/10 Tip#8

If you have been suffering from abdominal swelling caused by intestinal perforation, then mix Pippali with honey in chaach. It will ease the condition.

10/10 Tip#9

For vegans, it’s best to make buttermilk with coconut milk along with spices like black pepper, cumin, and pink salt with some fresh coriander leaves.

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Shrikhand recipes with a twist to amp your traditional Gudi Padwa feast

Happy new year!

Once again, it is time to celebrate, leave your worries behind and start with a fresh mind. You must be wondering, is it December already? You are right, it is just April and no, we are not pranking. As per the lunisolar method of the Hindu calendar, it is the beginning of the new year. The first day of the month of Chaitra as per this calendar, corresponds with the English months of March or April.

This is the time when people celebrate Gudi Padwa in Maharashtra with pomp and joy. The word ‘Gudi’ stands for Lord Brahma’s flag while the word ‘Padwa’ is derived from the Sanskrit word ‘pradurbhu’ or ‘pratipada’ meaning the first day of the lunar month. The legend has it, it was on this day that Lord Brahma created the universe. Others say this day signifies the victory of Lord Rama over Ravana and his subsequent coronation after his 14 years of exile.

In Andhra Pradesh and Karnataka this day is celebrated as Ugadi. The word Ugadi is a combination of the words yuga (era) and aadi (beginning). This festival follows Holi, which signifies the end of the old.

Gudi Padwa may be known by different names in the country, but the sentiments remain the same- pure joy, enthusiasm and positivity to bring in a brand-new year!

In the Maharashtrian tradition, Gudi Padwa is one of the four most auspicious days of the year. People adorn their homes with a gudi (flag) brass pot that hangs upside down on a bamboo pole, adorned with a bright coloured silk cloth, flower garland, mango and neem leaves and Battasha garland (Sugar candy garland). A Gudi is raised to ward off evil, invite prosperity and good luck into the house. This Gudi is raised at the time of sunrise and taken down before the sunset. The bright morning sun shines upon the gudi and marks the beginning of the harvest season.

Devotees offer special prayers and make offerings at temples on this day. People consider this day auspicious to start a new venture or celebrate any special occasions like weddings, house-warmings and for buying gold, silver or property.

Most begin their day by eating a paste of neem leaves mixed with jaggery or sugar and tamarind. This bitter sweet mixture indicates that life is a blend of good and bad, happiness and sorrow, so we must accept sweet and bitter experiences in our lives with grace and dignity. This age-old tradition is still significant in modern lives today!

Nevertheless, no Indian festival is complete without an elaborate menu of dishes and sweets. Every festival calls for some special dish. In Karnataka and Andhra, sour-and-spicy tamarind rice – called puliyogare (in Kannada) and pulihora (in Telugu) is made. A sweet called holige (which is a cousin of puran poli) is also made. Gudi Padwa is almost incomplete without some amazing Shrikhand, hot fried puri and batatyachi bhaaji. But instead of the usual beloved shrikhand, add in fruity flavours to make it even better. Here are some simple and easy shrikhand recipes for Gudi Pawda.

Pineapple Shrikhand

As the name suggests, this one is filled with the yumminess of pineapple and creaminess of shrikhand. All you need to do is get some hung yogurt, add in generous amount of chopped pineapple, Kesar (saffron) and sugar, mix it all together and serve it. Oh, just before serving, garnish it with some nuts to also make it look even more pretty. Trust us, this unique flavour of the shrikhand will impress everyone at home.

Fruit Shrikhand

Ok, why just a single fruit when you can have a variety? This fruity twist to the shrikhand is sure to get you drooling. Choose your favourite fruits, chop them into pieces and then follow the recipe by Chef to make outstanding fruit shrikhand. On that note, it is mango season, so don’t forget to add in mangoes!

Stewed Fruits Shrikhand

Festivities call for some great looking fancy dishes. Here is the perfect fancy recipe of fruity shrikhand. Watch the video to check out the step by step recipe of how to make stewed fruits shrikhand. Flavourful mix of stewed fruits are placed carefully on a plate and topped with shrikhand to make a master piece.

Fruit Shrikhand Delight

A dessert that is perfect for your celebrations is here – baked fruit shrikhand. Fruits of choice mixed with shrikhand then arranged along with a layer of crushed sweet mix of arrowroot biscuits in a bowl and baked to perfection. You must give this recipe a try. It is so unique that your friends and family will keep you asking for its recipe. So get ready to flaunt your skills with this easy and tasty recipe.

Puri and Batatyachi Bhaji

Finally, we need some amazing meal to go with the fruity rich shrikhand. And we think what can be better than the traditional Puri and Batatyachi Bhaji! It is a classic Maharashtrian combo that you must have along with shrikhand. The fried puris and medium spicy batatyachi bhaji (potato sabzi) are going to multiply happiness. Here is the recipe of how to make Puri and Batatyachi Bhajiat home.

Try out these delicious shrikhand recipes along with Puri and Batatyachi Bhaji as you celebrate Gudi Padwa.

FoodFood wishes you all a happy, healthy and prosperous new year.

11 vegetables & fruits that can replace bread!

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01/12Why you need to ditch bread

The next best food after our chapati is our beloved bread. Bread butter and masala chai are considered to be a healthy way of starting our day. So much so that we have almost become addicted to this refined flour product. We need to understand that breads available off the market shelves are an amalgamation of refined flour, butter and sugar and excess of anything can harm us more than we think. One slice of bread has 53 empty calories, hurting your weight loss more than you think. Ever wondered, why after continuous days of vigorous workouts, the weighing scale does not seem to dip down? Your answer maybe your midday brown bread sandwiches. Here we have listed some delicious alternatives to your all time favourite bread which can help you in two ways: Get rid of your bread addiction and losing fat and weight at the same time.

(Picture Courtesy: Shutterstock)


POTATOES: Even though the carb content in potatoes is high, using potatoes in place of bread is a better option as these contain complex carbs which are good for those following an intense cardio workout regime. This is because after a cardio workout our body craves for carbs more than any other nutrient, and bread is not the ideal choice due to the presence of refined flours – which is found in most multigrain breads too. Therefore, replace your bread with potatoes and see the difference in your satiety levels.

03/12​Bell peppers

BELL PEPPERS: We love adding colours to our salads and what better way to have a colourful sandwich instead. You can grill the bell pepper and add cheese, olives and lettuce in the middle to have a treat of your own!


EGGPLANTS: We know that our treasured eggplant is usually cooked in the form of a subzi in our homes, but another yummy way to add this rich in dietary fiber vegetable in your diet is by replacing your bread with thin slices of grilled eggplant. You can add bell peppers, cheese, potato tikki to experiment and have this as a healthy snack.


TOMATOES: As Indians, tomatoes are special to us. We add these everywhere and anywhere we think our food may lack taste. We usually put two slices of tomatoes in the middle of our sandwiches. If you want your sandwich to be healthy, remove those two slices of bread and let the rest of the filling remain the same within two slices of tomatoes. Not only will you get the same flavour but no one will end up evil-eyeing your big fat sandwich!


CUCUMBERS: Cucumbers can be used in a variety of ways to make a veggie sandwich without bread. You can make mini open sandwiches with paneer, olives and tomatoes. Or you can use cucumber shavings (thin) and wrap your fillings inside. Low in calorie and rich in dietary fiber, this is the perfect way to snack on a sandwich.


APPLES: We have all seen videos of apple fruit salad. The next best alternative, rich in carbohydrates are apples! You can also do a bit of cheating here. Add peanut butter and walnuts between two slices of an apple and munch on these as a midday snack.


LETTUCE: You can use a variety of lettuce to make healthy wraps. These can be romaine, iceberg, green leaf, red leaf etc. These can be used as they have big lettuce leaves enough to make into a wrap. You can add your favourite fillings like cheese, olives, cherry tomatoes, cubed tikkis to make a delicious wrap, which will not only fill you up but also cater to your ‘bread hunger pang’.

09/12​Zucchini slices

ZUCCHINI SLICES: Zucchinis are rich in antioxidants and are low in GI and calories at the same time! You can use either yellow or green zucchini to make sandwich or burger look colourful. Grill these and add tomatoes and eggplants to make your very own rainbow sandwich.

10/12​Pineapple slices

PINEAPPLE SLICES: Yes, some of us do detest pineapples on our pizzas, but they make some yummylicious substitutes to your unhealthy refined flour filled bread. With fruit sandwiches, there are plenty of cheats you can try to cater to your sweet tooth. You can grill the pineapple slices with brown sugar on top and add herbs like rosemary and fennel in the middle of your sandwich to make it an antioxidant rich snack.


CABBAGE: Our desi ‘patta gobhi’ maybe an underdog but has the rich in dietary fiber, vitamin K and C. Just like lettuce, you can use cabbage leaves to make a wrap with your favourite veggies and add chicken or potato cubes to savour as an evening snack. Not having your favourite ‘brown bread’ sandwich does not seem like a bad idea now right?


CARROTS: Just like cucumbers, you can either use carrot shavings or slices to make yourself a sandwich or burger. Try blanching the carrot before using it in your sandwich as it will make it softer to chew. Have a heart condition and doctors advised to you have healthy food but sandwiches are your favourite? Carrots to your rescue! Carrots have been known to lower chronic heart diseases and these will be great for you as a snack.

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6 Healthy Cooking Ingredients You Should Have in Your Kitchen

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Make sure to stock your kitchen with a few of these cooking ingredients to get on the path to a better diet.

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(George Rudy /

As the saying goes, you are what you eat. Cooking with the right ingredients can have many major health benefits, and the proof is in the pudding: researchers found that eating healthy foods prevents everything from heart disease and stroke to diabetes and cancer. It goes to show that cooking with the right ingredients not only adds more flavor but also has huge advantages for feeling great. In fact, some medical schools are even teaching cooking as a part of their curriculum to promote health and better eating habits. So make sure to stock your kitchen with a few of these cooking ingredients to get on the path to a better diet.

1. Garlic

For a long time, Ancient Chinese and Indian cultures already figured out the health benefits of garlic for things like aiding digestion and even for treating leprosy. Modern medicine now proves the advantages of consuming this pungent herb. Garlic promotes health in all kinds of ways, from lowering cholesterol to preventing and treating the common cold. Studies have also linked the bulbous plant to reduce the risk for different types of cancers. So who cares if you have smelly breath when you feel that great?

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(Marian Weyo /

2. Turmeric

Many Asian foods use this orange spice to flavor foods and color cosmetics, but also for its medicinal purposes. Turmeric contains curcumin, a chemical that improves metabolism, eases arthritis, and aids degenerative eye conditions. Because of turmeric’s anti-inflammatory properties, the spice can even ease chronic conditions like Alzheimer’s, Parkinson’s, multiple sclerosis, epilepsy, cardiovascular disease, cancer, allergies, arthritis, diabetes, obesity, depression, and fatigue. Better stock up!

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3. Onion

If you’re going to be cooking with turmeric, you might as well throw in some onions, too. A 2006 study published in Clinical Gastroenterology and Hepatology revealed that combining onion with turmeric reduces the size of precancerous cells in the intestines, thus lowering the risk of colon cancer. Onions have a few more bonus benefits like lowering blood pressure and reducing the risk of diabetes. While they may make your breath smell, they actually can strengthen teeth and prevent tooth decay. So actually, an onion a day keeps the doctor away!

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(Evgeniya369 /

4. Mint

The family of plants known as the mentha, or mint, refers to a species about 20 plants that includes peppermint, spearmint, pennyroyal, and apple mint. Throw some mint in your salad or tea to reduce allergies, prevent catching a cold, or ease a sore throat. Research shows that if you suffer from stomach aches or heartburn, mint could help to relieve an upset tummy, reduce acid reflux, prevent stomach ulcers, and treat irritable bowel syndrome. It also naturally freshens your breath!

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(Subbotina Anna /

5. Ginger

It seems that the cultures of Asia were on to something when they started incorporating ginger into so many of their dishes thousands of years ago. The anticancer properties of ginger are well-documented, and the spicy root has been shown to prevent colon, ovarian, gastric, and liver cancer. Because ginger relieves pain, consuming it before exercise can help reduce muscle soreness. If that wasn’t enough, ginger also helps ease nausea, promote heart health, and soothe a cold or flu.

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(pilipphoto /

6. Parsley

Parsley is far more than just a garnish. According to doctors, this versatile leafy herb contains a chemical compound called apigenin that fights against breast cancer. If you get UTIs often, consuming parsley can also help relieve urinary tract infections. On top of that, the plant prevents kidney stones, gastrointestinal (GI) disorders, constipation, diabetes, cough, asthma, and high blood pressure. A few sprigs go a long way.

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(Brent Hofacker /

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End of the Avocado: Why Chefs Are Ditching the Unsustainable Fruit

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Give peas a chance—as well as pistachios, fava beans, and pumpkin seed paste. These are just some of the ingredients being used to replace one of the world’s most popular fruits.

On the one hand, they are deliciously creamy, versatile and gloriously Instagrammable. On the other, they have an enormous carbon footprint for a fruit, require up to 320 litres of water each to grow and “are in such global demand they are becoming unaffordable for people indigenous to the areas they are grown in”, according to Thomasina Miers, the co-founder of the Mexican restaurant chain Wahaca.

For some time, the chef has struggled to balance the devastating environmental impact of avocado production with her customers’ appetite for guacamole. Now, she thinks she has found the answer: a vibrant, green guacamole-inspired dip, made from fava beans, green chilli, lime and coriander.

The dip – called Wahacamole – debuted in October 2021, but Wahaca is not the first restaurant to remove or reduce its reliance on avocado. In Toronto, the Mexican chef Aldo Camarena recently suggested a guacamole alternative made with courgette and pumpkin seed paste. In 2020, the chef Santiago Lastra included a guacamole-style dip made from pistachios and fermented gooseberries on the menu at Kol, his Mexican restaurant in London. In 2018, the Irish restaurateur JP McMahon called avocados the “blood diamonds of Mexico”; he has developed a guacamole alternative made using jerusalem artichokes.

This trend is not confined to the restaurant industry. In October 2021, the TikTok star Calum Harris (AKA @madebyblitz) garnered 371,000 likes on his recipe for “guacamole” made with frozen peas, while, on Instagram, the hashtag #noavocado has 3,220 posts and counting.

“A few years ago, I was quite well known for my use of avocados in my cooking – so much so that I dedicated a whole Instagram account (@avodaily) to my love for them,” says the vegan cookery writer Bettina Campolucci Bordi. She decided to cut back when she moved to the UK, having previously lived in Spain, where she could source avocados locally. “My favourite recipe to date uses British peas instead. I blanche the peas before crushing them and mixing them with plant-based sour cream, salt and pepper, a little grated garlic and a spritz of lemon juice.”

Wahaca’s decision to offer an alternative to guacamole is perhaps the clearest indication to date that “parts of the food industry are beginning to wake up to the enormity of the issues we face as a result of intensive farming”, says Tim Lang, a professor of food policy at City, University of London. Avocados have become a “global commodity crop”, he says, the perfect example of what happens when “an exotic food becomes normalised with no thinking through of the consequences”. Problems including deforestation, loss of biodiversity, and water shortages mean that “the communities growing them do not have enough water for washing and hygiene”, adds Lang.

But avocados are challenging to replace – as are their derivatives, avocado oil and avocado butter, which are important in gluten-free and vegan baking. Plus, for many fans of the fruit, a dip made from beans, nuts, seeds or vegetables is no more a replacement for guacamole than smashed broad beans on toast (as suggested by Tom Hunt’s recipe for not-avocado on toast) is an alternative to smashed avocado. Perhaps anticipating this complaint, Wahaca has said that “a traditional, freshly made guacamole” will remain on its menu, for which all of its avocados are “sourced at the most sustainable levels possible”.

Miers, who worked with the British pulse grower Hodmedod’s to create Wahacamole, says: “The fact that we can grow [fava beans in the UK] using regenerative farming methods that fix both nitrogen and carbon into our soil is an added boon.” While guacamole swaps may not exactly replicate the taste of avocado, the feedback has been good at Wahaca. “We’ve been giving people Wahacamole to try for free when they come in to dine with us – and on the whole they seem genuinely interested in giving it a go. Most are enjoying it and many are ordering more,” says Miers.

Lastra says: “We were looking not to recreate, but to produce a similar sensorial experience. What does an avocado mean in terms of sight, texture, aroma and flavour? And how do we paint that with the tools we have?” His blend of pistachios, pine oil, cucumber juice and fermented gooseberries may not fool an avocado connoisseur, but Lastra tells me most people “can’t actually tell the difference … they really enjoy it”. It has all the creaminess, tang and colour of traditional guacamole, he says – and it doesn’t look bad on Instagram, either.

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