Author: Archana Patil

Women’s Hormone: A Seeding Story

The “Divine” has created this universe and many ecosystems, which includes many living and nonliving things. To sustain this ecosystem, he thought to create an organism that could reproduce, and thus he created “feminine beings” in every creature. This feminine being could create and nurture.

In human beings, females reproduce and nourish as they have some peculiar physical and physiological characteristics. Hormones play a key role in maintaining these characteristics. Menarche is one of the first stages in a female’s life during the adolescent period and continues as a regular monthly menstrual cycle for fertility. This cycle ends with menopause after a particular duration. This cycle of menarche to menopause in a female act as a shield to protect her from various diseases and disorders.

Let us dig deeper into the of a female as follows:.

1. Menarche

Starting phase of the reproductive period: Estrogen and Progesterone are the key players of the whole cycle. Sound nourishment and a healthy lifestyle during childhood and adolescence are the necessities of a healthy menstrual cycle.

Menarche also brings in newly bodily changes, skin issues, digestion changes causing sensitivity. Adding seeds like carrom (ajwain) or cumin (jeera) & coriander (dhaniya) seeds in small quantities to their diets provides relief from period pains or cramps.

2. Fertile stage up to 30 years:

Women’s peak reproductive years are from the late teens to 40 years of their age. The menstrual cycle has three phases in a month:

i) Follicular phase:

The Follicular phase is the first phase of 1 to 14 days. Growth and development of the follicles occur in this phase due to the rise in Follicle Stimulating Hormone (FSH) secreted by the Pituitary gland. Basal body temperature stays normal in this phase while Estrogen levels rise gradually. During the ovulation phase, they are at a peak.

During this phase, female physiology needs micronutrients such as Vitamin B12, D, C-rich foods, Calcium, Zinc, Iron-rich foods, essential fatty acids with phytoestrogens. All these nutrients are available in superfoods like flax and pumpkin seeds, Avocado, milk, red meat, walnuts, and dandelions. Such foods are good in the follicular phase for ease of menstruation.

According to Ayurveda principles, Kapha dosha dominates in the follicular phase and is called Rutu kala. Kapha dosha – acts as the binding substance. It is a synonym for ojas, which nourishes, supports, and gives strength. Owing to this property of Kapha, it usually involves the follicular phase until ovulation.
Seeds like ‘flax seeds & pumpkin seeds’ taken in small quantities over small periods will help reduce the aggravated Vata, balance Kapha, and serve as binding & strengthening agents in this phase. Always add the seeds to your diet under guidance of an Expert.

ii) Ovulation phase:

The Corpus luteum, the outer covering of the remaining follicle secretes Progesterone and Estrogen. The timeline of the ovulation phase is from the 13th day to the 14th day. One of the follicles matures into the egg and gets released from an ovary which moves along a fallopian tube toward the uterus. It can last for 16 – 32 hours.

Estrogen levels are at the peak, thickening the endometrial linings and breast tenderness. It could be a preparatory phase for pregnancy. If the egg gets fertilized with sperm, only then the pregnancy occurs else that egg starts disintegrating. It is the beginning of the next phase.

Adding seeds like sesame seeds (roasted) with dill seeds (balantshepa or suva seeds toasted) added with black salt or with a small pellet of jaggery can help in balancing the hormones.

iii) Luteinizing Phase:

The luteinizing phase starts from day 15 – day 28. Progesterone hormone starts gradually increasing and is at its peak between the 22nd-24th day. Along with this, Estrogen levels rise gradually which dropped just after ovulation.

One needs to consume foods that will improve the secretion of progesterone. There are no particular foods containing progesterone, but the following foods will certainly help elevate progesterone secretion and ease this part of the cycle.

# Fiber-rich food: Oats, Flax seeds and Quinoa
# Zinc-rich food: Lean beef, seafood, Pumpkin and squash seeds and nuts

# Vitamin B6-rich food: Sunflower seeds, fish, Turkey and dried fruits (dates, apricots, raisins)
# Magnesium-rich food: Spinach, fish, dark chocolate, whole grains (Barley, Bulgur, also called cracked wheat, Farro, Quinoa Black rice, Brown rice)
# Vitamin C-rich food: Oranges, broccoli, Kiwi
# L-Arginine-rich food: Lentils, Salmon, pumpkin seeds, pork, chicken, lean beef.

3. Post 30 physiological changes:

After 30, metabolism starts declining which impacts the quality of the ovum and hormonal secretions. Women should take care of their diet and Lifestyle to overcome these physiological changes.

To increase metabolic rate, one should perform physical activities like Yoga, exercise, Brisk walking, Pranayama, meditation, etc, and consume superfoods like nuts and oil seeds which may boost the secretion of feminine hormones. Adding seeds like flax seeds (roasted) with dill seeds (balantshepa or suva seeds toasted) along with salt and made into a powder can be consumed with a glass of warm water or buttermilk post meals can help in balancing the metabolism.

4. Post 40 physiological changes:

By every decade, metabolism declines 7-10% of every individual body. Also, the water content of the body reduces due to advancing age. Female body composition has a high-fat percentage as they tend to have lower metabolism by birth than males.

Pre and perimenopausal changes begin between 40- 50 years of female age that may depend on their genetic makeup and lifestyle.

Adding seeds like toasted pumpkin seeds or sunflower seeds along with carrom or dill seeds in small amounts and consuming post lunch & dinner have shown effect in taking care of the pre-menopausal symptoms.

5. Post 50 physiological changes:

Usually, in most females, menopause occurs between 50 -60 years of age or early menopause may occur. The ovulation process ceases and ultimately there will be no ovum production, leading to no secretions of female hormones like Estrogen and Progesterone.

From menarche to menopause, female health is under the protection of these feminine hormones. Metabolism is effective and boosts psychological strength to overcome conditions like stress, anxiety, nervousness, etc. During menopause, females must take care of their health, as such valued protection is ripe off. Calcium metabolism disturbs that leads to less calcium deposition in bones and muscles, reducing bone density, and muscular strength. Due to these physiological changes, females are more vulnerable to disorders like osteoporosis, arthritis, and sarcopenia. Also, they become more emotionally sensitive.

According to Ayurveda principles, the menopausal stage is a period of Vata domination. The lower abdomen and pelvic region are the site of “Apana Vayu” which has expulsion as the main function. As dryness is one of the characteristics of Vata, it causes dryness to the inner lining of the uterus, vagina, skin, hair, etc. Aggravated Vata leads to several psychological issues like mood swings, depression, and anxiety.

Sometimes in some females, Pitta aggravation in the menopausal stage may lead to symptoms like anger, irritability, hot flushes and sweating.

The Kapha dosha gets reduced due to Vata predominance, which decreases the binding capability and lubrication of the Strotasas.
Adapting to lifestyle changes and consuming superfoods like nuts and seeds can overcome physiological and psychological stress. These superfoods are packed with essential nutrients with phytochemicals that boost feminine hormones required for ease of journey from menarche to menopause.

Adding seeds like roasted sesame seeds and flax seeds with turmeric and pink salt and consumed early morning on empty stomach helps in managing the changes in the hormones and also help with the symptoms.

Thank you for reading the story of seed formation in a female, which gives rise to creation, and the cycle will continue until eternity!!

Happy International Women’s Day 2023.

Author. Archana Amol Patil.
Nutrition wellness coach,
Atreya Innovations Pvt Ltd.

Vaidya Shillpa Venkatesh Jamdarkhana
Certified Ayurveda Wellness Coach
Atreya Innovations Pvt Ltd.

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Digital Medical Health Data

What is Medical Health Data?

Medical Health data is any data “related to health conditions and quality of life” for an individual or population. Medical data contains information about a person’s health status, all kinds of treatment reports, current and past medical treatment received.
Medical health data records can include General numerical information, such as vital signs like heart rate, respiratory rate, and temperature. Diagnostic-related information, like laboratory test results from blood tests, genetic tests, culture results, and so on.
Before the invention of technology, such information was recorded on paper. But there were many disadvantages. To overcome these problems modern technology has helped to record and store the data in digital files and databases.
For example: Wearables like GOQii, Apple, Fit bit, Devices like oximeter, Glucometer, digital blood pressure monitor, First Digital Pulse Diagnostic Device-Nadi Tarangini etc.
All of these devices reveal medical information about a person and allows for his or her identification as per the requirement at any time.

What are the Different types of keeping Health Data records?

Together, they form a complete overview of an individual's health.

  • Clinical Data- This data includes medical history and diagnosis current and past, list of medicines, list of vaccinations the patient has received, lab test results, current and past surgical history.
  • Demographic Data- This includes data such as age, sex, nationality, etc.
  • Psychosocial Data- This data includes psychological health and social status.
  • Lifestyle Data- This includes habits, interests, and hobbies.
  • Genomic Data- This data includes all information of all genes and their interrelationships in order to identify their combined influence on the growth and development.

What are the different Forms of Medical Data available?

Health data are classified as either structured or unstructured.

Structured: Structured health data is standardized and can be easily transferred between various health information systems. For example, a patient’s name, date of birth, or a blood-test result can be recorded in a structured data format.

Unstructured: Unstructured health data, unlike structured data, is not standardized.  Emails, audio recordings, or physician notes about a patient are examples of unstructured health data.  

What are the advantages of Digital Health data over paper-based health data?

Advantages of Digital Health data

Challenges of paper-based health data

The digital medical health data storage requires only a cloud server where the data can be stored and sorted in the required manner.

Paper based data requires larger physical space to store thousands of papers, files, and reports. Maintenance cost was quite high.

Composition and storage of digital forms of medical data is in a standard format. Hence it is easily accessible when required.

This kind of data had different kinds of handwriting for different sections and caused inconvenience to access. 

Digital medical data is available at a click anywhere around the globe, thus convenient for remote consultations.

Paper based data was not portable due to distance and due to weight issues, thus unable to consult remotely. 

In this form of medical data, the percentage of error is very negligible.

Paper based data had a high percentage of error.

Digital medical data gives efficiency to the organization.

Paper based data was a very time-consuming affair.

What are the Limitations of Health data?

Digital medical health data adds value in areas such as digital health records, patient monitoring, and medical devices, thus makes the proper use of time and resources. But this form of data also has its own limitations, and they are: limited technology infrastructure, staff reluctance to learn new things, data illiteracy and concerns about privacy and security.

What are the Ending notes to understanding Digital Health Data?

There are multiple software solutions available in the market to digitalize the medical health records. Management may opt for customized software and also make usage of paper-based data in some sections taking in consideration the limitations and the needs. This type of information can be retrieved, for providing care as well as for further clinical research and development.

Let’s explore and welcome digitalization of the medical health data for our ease and progress!!!

To learn more and to go digital with Nadi Tarangini, visit the Nadi Tarangini home page or contact us at +91 9168616013.

Dr.Shillpa Jamdarkhana and Archana Patil
Shruti Kulkarni and Dr. Tejaswini Bhale

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An Evolution that leads towards progress.

Evolution is the necessity for growth and development. Such evolution has been happening since the past and it is still an ongoing process.

Each and every part of the Universe is evolving through transformations, by adjusting to their changing environment. These transformations are mostly good enough for progress. There have been vast phases of evolution in technology and medical science.
Myself, as a part of this Universe is not the exception and has evolved and helped the evolution of “Atreya Innovations ” a leading start up organization in the health sector.
My journey with Atreya Innovations as a Nutrition Wellness Coach began in 2021. Reaching out this position I feel my Graduation, Post graduation and work experience and skills helped me a lot. I have done my post-graduation in Biochemistry, which was based on physiology and the biochemical processes happening in our physiology.

The subject provides me in depth knowledge which is more practical oriented. After completing my Post graduation, I got an opportunity to work as an intern in Rotary club Blood Bank as an assistant Lab technician, where I used to do blood analysis. Further, due to some circumstances, my interest developed in the Nutrition subject. Then I did a PG Diploma in Dietetics, health and Nutrition. My Biochemistry subject knowledge was like a foundation for nutrition science learning and gained knowledge of nutrients, their role, various diseases, disorders, primary knowledge of Ayurveda also.

From those days Vaidya. Tejaswini Bhale became my mentor as she taught me Ayurveda and its principles.
For counseling practices, I worked as an intern Nutritionist in a renowned wellness center after completing my P.G. Diploma. After gaining this experience, my career geared up and started working in Gyms as a diet consultant. During this I got to know one opportunity of teaching and content writing of an educational organization. Teaching was not new for me as I played the role of home tutor during my internships, but content writing was totally new for me. While writing I came across many hurdles, which was again a learning phase for me.
Teaching and writing requires vast practical knowledge of that subject. Taking into consideration this I took one more step towards my evolution and did one more post-graduation in Dietetics, food service management.

Simultaneously I was working in wellness centers, health foundations as a consultant, giving seminars on health and nutrition for bankers and other organizations which didn’t detach me from my original profession of counseling. To get more clinical practice I worked as a diet counselor with a renowned Diabetologist. Here I could grab clinical practical knowledge. During this came to know that I should do some specialization in diabetes, taking into consideration the complexity of the disorder and its spread amongst the population. Out of enthusiasm I did Diabetic Educator certification where I became more clinically, practically sound as a Diabetic educator.
Till this I became versatile in my field, with my knowledge of Nutrition and Dietetics. I was planning meals and counseling patients for their disorders and diseases. Patients do trust me and my meal plans, lifestyle recommendations as I could convince them with scientific reasons. Holistic approach is the main skill of my counseling. I do trust that along with Nutrition there is an equal importance to psychological stability, and sleep.
During Pandemic situations these scenarios changed and adapted this situation as a new journey.
Here, I got an opportunity to work with Atreya Innovations as a Nutrition Wellness Coach which is an evolutionary phase of my Career path and life as well.

Atreya Innovations has developed a new product “Turyaa” a wellbeing health monitoring device, based on their mother invention Nadi Tarangini, which was the best connection between modern Nutrition science and ancient Ayurveda science by using A.I. technology. Nutrition science is the important domain of this organization where I contributed immensely. Earlier I was dealing with calculations of calories, nutrients and their use in various Diet therapy, here I took one more step towards my evolution by grabbing the knowledge of technology and ancient Ayurveda Principles in depth. 

My expertise and skills have helped me to provide lifestyle recommendations with the modern outlook along with diet counseling and planning.
Research and development are the main areas of evolution of Atreya Innovations. In this area I learnt tongue analysis which was not the domain of my profession. My Nutrition expertise could help to improve the overall effectiveness of this device through the calorie counting and giving recommendations to the patient’s meals images which were sent through the app. During this journey Mrs. Shruti Kulkarni taught me how one can apply and combine Nutrition science with technology. Thus, she became my mentor of Nutrition science.

Atteya healthcare management products Nadi Tarangini and Turyaa provide a detailed patient history, based on geographic location, diet and water recommendations, Sleep and yoga exercise recommendations, which is a uniqueness of my profession and made me different from other Nutrition Experts.

Bonding between the patient and me has become stronger due to technology which Atreya Innovations created than the earlier days. Now I can confidently work no matter whatever circumstances are surrounding you!!!

Thus, Atreya Innovations and I both are successful sides of an evolutionary phase that helps us to rise and shine.

Author. Archana Amol Patil.
MSc (Biochemistry)
MSc (Dietetics, food service and management) PGDP – DDHN.
Certified Diabetic Educator. Certified Nutritionist.
Nutrition wellness coach, Atreya Innovations Pvt Ltd.

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Effect of Dosha kala and Metabolism on Weight loss

Effect of Dosha kala and Metabolism on Weight loss

What is metabolism?

In today’s modern era we have often heard about ‘Metabolism’. Metabolism is the body process which comprises both anabolism and catabolism. Catabolism is the process of breaking down complex molecules into simpler units. In this process there is energy generation.
Anabolism is the antagonistic process to catabolism in which synthesis or build-up aspect of metabolism occurs. These processes are continuously occurring in the body, however, time duration of the day has an impact on the rate of metabolism. The key to weight loss success may be understanding how your metabolism really works. It’s necessary to understand the dosha kala effect on metabolism. Eating the right amount, the right kind of food and at the right day time(Dosha kala) will help in weight management.

Ayurveda divides 24 hours into groups wherein one particular Dosha is dominant. So, how is the division made:

“Early to rise and early to bed makes a man healthy, wealthy and wise.”

We have been bombarded with such phrases from our childhood.
We can relate to such phrases now during modern new norms.
Ayurveda dosha kala(day time) and metabolism(body processes) are two equal and important sides of well being and healthy eating.

Kapha Kala and its effect on metabolism:

According to ancient Ayurveda science our ancestors have educated us about the “Dosha clock”.
In the modern science era we can connect this with metabolism which is nothing but biological clock.

As the period from 6 AM to 10 AM is Kapha Kala(Kapha time) and 6 PM to 10 PM as well, we need to rise early and perform physical activities like yoga, cardio, stretching to metabolise fat tissue. Imbalanced metabolism affects proper nourishment of kapha and meda dhatu/ fat tissues which results in obesity or weight gain.

If we rise early and perform physical activities, the Kapha will not get aggravated and the stored meda dhatu(fatty tissue) will be utilised and ultimately will help in weight loss.
In this period we should eat foods which will eliminate kapha and help in reducing it.
Easily digestible food should be consumed during kapha kala as the digestive fire and Digestive Quotient (EQ) is not very low (Mand agni) during this period . During evening kapha kala light and early dinner is advisable. Less exertion physical activities, yoga, relaxation therapies are most preferable.
For example: Tulsi mint Green tea, Ginger Tulsi tea, Cinnamon tea.

By rising early in the morning emotional quotient(EQ) increases as well. It makes the person wise with a better presence of mind.

In aspects of nutrition science too, as we rise early in the morning our metabolism gets a boost. By performing physical activities in the morning, our body secretes happy feeling hormones like serotonin and endorphins. These keep us active throughout the day and thus helps in proper functioning of physiology.

Pitta Kala and its effects on metabolism:

The period of Pitta kala is from 10 AM to 2 PM and 10 PM to 2 AM. Ayurveda science has mentioned that the digestive fire(Agni) is intense during pitta kala and hence foods that are Guru(heavy to digest) can be consumed during this period for better nourishment and balanced metabolism. Thus lunch should be the major meal of the day.

According to the new norm, some people practice having brunch in their routine which is a good way to keep the digestive fire in balance. Foods like chapati, stuffed parathas, basundi(rabadi), puran poli, chole, rajma, paneer can be consumed and easily digested in this period rather than during other dosha kala.

The pitta kala from 10 pm is well known for rejuvenation and healing process of the body. Hence sound sleep is essential for the body to build new cells and repair the wear and tear. One should not consume food or perform any physical activity during this period.

Vata Kala and its effects on metabolism:

Vata Kala begins from 2PM to 6 PM and from 2 AM to 6AM. After this there is Vata kala in which the Pachan(digestion process) continues and helps in assimilation of food. During this period no heavy meals but moist and warm foods should be consumed.
We should not consume foods which create dryness like Bhel of puffed rice, namkeen, farsan, breads, chola, rajma, potato and its products during this period.

For example- pomegranate, dry figs, walnuts and infused waters like amla- ginger infused water is advisable

There is a relation between metabolism and Dosha kala. At Turyaa platform we suggest lifestyle modifications and many recipes according to prakruti of individuals, Dosha kala of the day, health complaints and the goal to be achieved . To know more about recommendations according to metabolism, recipes and their benefits for weight loss please connect with our certified wellness coaches at our website

Archana Patil and Dr. Shillpa Jamdarkhana
Dr.Tejaswini Bhale and Shruti Kulkarni

#Metabolism #Weightloss #fatloss #Doshakala #Daytime #Perfectmealtime #Ayurvedanutriaspects #Anabolism #Catabolism #Dipan #Pachan #Biologicalclock #EmotionalQuotient #Kaphakala #Pittakala #Vatakala

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New-age Upwas Superfood – 1

Amaranth (Rajgira)


The “New-normal” phenomenon has touched our lives in small and big ways. We truly understood the real need to eat naturally & locally sourced foods. Our country India, its geographical location, our customs and traditions have made us eat the natural way & heal the real way. One such interesting tradition is the arrival of Shravan (Monson). The season brings in a lot of rain, nature’s transformation, lush greenery and a lot of Hindu festivals. Upwas or traditional fasting has been a common tradition since ancient ages. Besides sago or sabudana or tapioca and varai or saam ke chawal there is a grain named Rajgira or Amaranth which is also the “New-age” super food. It is gaining popularity in the upwas times or among people with Gluten or IBS or Weight Loss issues due to its high digestible properties termed as Laghu guna according to Ayurveda. Time to change your traditional upwas cereals to this magic grain Rajgira or Amaranth. Lets know more about this Super-Upwas food: Rajgira or Amaranth in our New blog.

History of superfood Rajgira:

Being ancient and well known, this superfood was widely used by our ancestors in a variety of dishes throughout the year. We only recollect it in the form of Rajgira Ladoo. Amaranth was long forgotten partially in some parts of the world but now it has been rediscovered again as a New-age pseudo-grain. It has again gained immense popularity due to its wide nutritional range and it possesses characteristics of a fast growth rate, and good tolerance to any type of soil or land cultivation process (drought, salinity, alkalinity, acidic, or poor soil). You will be surprised to know that Rajgira or Amaranth is a pseudo-cereal crop and comes under the millet category.

Ayurveda aspects of the superfood:

Ancient Ayurveda science has mentioned that Amaranth (Rajgira) is a lighter and easily digestible cereal in comparison to other upwas options like sago or potato or sweet potato. It pacifies Pitta, Kapha and Vata in our body i.e. called Tridoshahar. Lets know more in quick details:

  • This superfood is beneficial in Kapha dosha as it is lighter and dry in nature, it reduces the excess Kapha in the body. It is helpful in reducing Kapha-related disorders like respiratory infections and lung infections. It has proven to be a beneficial superfood in the pandemic times, Covid-19 is a Kapha-related disorder, people with the symptoms when switched to Rajgira flakes instead of corn or buckwheat flakes have shown better improvement and tolerance to fighting the virus with improved immunity.
  • Being a mild sweet tasting grain, Amaranth has Madhur Rasa and Vipak, so it is helpful in reducing over-exacerbated Pitta and thus improving appetite by lowering hyperacidity issues.
  • Though dry and light in nature, it does not aggravate Vata because of its mild sweetness. It pacifies Vata disorder and has proven to be beneficial in digestive disorders like celiac disease, gluten sensitivity, bloating, stomach ulcers & IBS.

Nutritional aspects of the superfood:

  • Amaranth grain is high in protein and it has Lysine & Methionine in ample quantities, mostly two potent limiting amino acids in other cereals and legumes rendering it as a beneficial grain.The protein content in Amaranth/Rajgira is good quality, bio-available and hypoallergenic comparable to that in milk casein.
  • Amaranth grain is free of gluten, high in fibre, hypoallergenic making it a great alternative to corn flakes or processed breakfast cereals.
  • Amaranth is naturally fortified with complex carbs along with Iron, Calcium, Vitamin C, Phosphorus, Manganese, Selenium and Magnesium thus making it a Superfood.
  • No other cereal is rich in antioxidants like Amaranth (Rajgira) thus making it a great option for weight loss, diabetes management or gut issues management.

How to incorporate Rajgira into daily diet routine:

  • Earlier this superfood was widely used only during upwas or traditional fasts but recently this is widely consumed by people in their daily diet as well. One may consume this superfood in the form of breakfast flakes or puffs, add them to a porridge, make pancakes and dosa with the flour.
  • People suffering from cold, cough and weight issues can also consume Rajgira in the form of flakes or puffs and make small pancakes to reduce Kapha dosha.
  • For Pitta-related disorders like hyperacidity, people may consume Rajgira puffs in salads or porridge in breakfast or dinner times.
  • For Vata-related disorders like Arthritis, people may add Rajgira flakes or puffs to cow milk or lactose free milk in breakfast or consume with vegetables as stews at dinner time.
  • To increase the nutritive value of this superfood we may complement this with other foodstuffs like jaggery or pink salt , almonds, dates or vegetables etc to make the dish more appealing to the senses.
  • Let’s have a quick look to some of the quick fix dishes using Rajgira/Amaranth other than upwas or traditional fasting times.

High Fibre Salad / Amaranth Super Salad

Prep time: 15 mins
Cooking time: 6 mins
Makes: 3 Servings


  • 1 cup Beetroot, julienned
  • 1 cup Carrots (Gajjar) , julienned
  • 1/4 cup Amaranth Puffs(Rajgira)
  • 1 tablespoon Sesame seeds (Til seeds), lightly roasted
  • 1 tablespoon extra virgin olive oil for dressing
  • 1 tablespoon Basil leaves
  • ½ cup chopped Bell peppers
  • 1 tablespoon lemon juice
  • 1 tablespoon Dried Figs, chopped

Amaranth Super Salad Recipe:

  • To make the Amaranth Super Salad Recipe first combine the beets and carrots in a salad bowl.
  • Drizzle in the lemon juice and extra virgin olive oil to the beets, carrots and bell peppers. Top it with the chopped dried figs, and chopped basil leaves and toss it all very well.
  • Mix the amaranth puffs and sesame seeds next to the beet and carrot salad mixture only when you are ready to serve. This is to ensure that they don’t get soggy and lose the crunch.
  • Check the salt and seasoning and adjust it to suit your taste. The Amaranth Super Salad is ready to be served as a meal by itself for a delicious dinner along with warm toasted bread and soup.

Healthy Rajgira Kheer
(A to-go breakfast option)

Prep Time:10 mins
Cook Time: 10 mins
Makes: 2 servings


  • ⅓ cup amaranth grain (rajgira or amaranth) or 1 cup Rajgira puffs
  • 1.5 cups water ,
  • 1 cup milk (cow-milk/lactose free),
  • 2-3 brown dates/seedless dates,
  • 5-6 cashews or blanched almonds, sliced ,
  • 1 tsp green cardamom or nutmeg powder,
  • 3-4 dried rose petals, chopped (optional)


  • Roast 1/3 cup amaranth grains in a non-stick pan for 3-4 mins on low flame, once puffed, keep aside or you may buy Rajgira puffed grains from a supermarket or Bio-shop.
  • Now take a non-stick pan or vessel and add 1.5 cups of water into it. Bring it to a nice boil. Add the roasted Rajgira flakes to the water and simmer for 5-6 mins.
  • Now add 1 cup of milk (cow milk or lactose free) to the above mix.
  • Keep the pan or vessel on sim or low flame. Stir the milk and the cooked amaranth grains mixture very well. Simmer on a low flame for another 5-6 mins. Do keep on stirring at intervals so that the kheer/porridge does not stick to the base of the pan or vessel.
  • Add chopped dates and mix well and simmer for another 2-3 minutes. Now add cardamom-nutmeg powder. Combine and switch off the flame .
  • Lastly for finishing touches add sliced cashews or almonds.
  • Now take your regular porridge bowl or glass container and put the porridge into it. Decorate with dried rose petals(optional).
  • You can also add raisins and crushed saffron instead of dates/almonds/cashews.
  • Serve as per your preference and enjoy .

In our Wellness plans we suggest different forms of foods and recipes considering the amounts, availability & affordability of the superfoods in our diet plans based on the prakruti, geography & climate in which a person lives. Connect with our Wellness Coaches & Wellness Experts and know more about how to incorporate “Amaranth grains or Rajgira” into your menus and make eating natural & local the “New-Habit”.

Do visit our websites:,,
and know how you can eat & stay healthy as per your Prakruti & Vikruti changes. You may also connect with us on +91 90214 14895, Call to know more Today!!

Mrs. Archana Patil
Vaidya Shillpa Jamdarkhana (Wellness Coaches)

Credits –
Mrs. Shruti Kulkarni
Vaidya Tejaswini Bhale (Domain Experts)


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