Food

Sorbet Chill & Lime : The Devil’s Kiss

Ingredients:

140 grams Coconut (Palm) Sugar
210 grams Castor Sugar
100 ml water
2 limes, juiced (1/4 cup) plus the zest finely chopped
5 lemons juiced (1 cup) plus the zest of 2 finely chopped
1 red chilli deseeded and finely chopped

Steps:

1. Add the Coconut Sugar, Castor Sugar and water to a saucepan. Heat slowly over low-medium heat until the sugar dissolves.
2. Remove from the heat before it boils
3. Once cooled add the remaining ingredients
4. Pour into a plastic container and put into the freezer
5. Remove 3 x every few hours and mix well with a hand held beater

Author:
Mrs. Shruti Prashant Kulkarni
B.Sc. (Foods & Nutrition), M.Sc. (Public Health)
Clinical Nutritionist, Diabetes Educator & Counsellor, Ph.D. scholar
Research & Product Domain Expert (Atreya Innovations Pvt Ltd)
Chief Nutrition Counsellor (Germany)

Chef’s Touch: Hrushikesh Gokhale (5-star Culinary Expert)
Credits: Turyaa Wellness

 

For regular updates, like and follow:

Guilt free ways of eating right !!!!

A lot of us have this feeling since the time we start thinking about our health, our fitness goals or missions…..Am I really going to achieve this if I really don’t know what I am eating is really healthy and really right???? How will i know i am achieving what I really need???? First time mothers are the most worried??? Well let’s just accept this fact, is eating alone that complicated than cooking that up to your table???? Just shifting to locally available, fresh stuff each day is the first simplest step to start eating right….Come let’s walk the way to do this, starting from Today….

Color your plate each day with colors from the shinning rainbow:

A palate of colours brightens your eyes as does a plate full of food. A good way to give all required Vitamins & Mineral load daily is by adding veggies and fruits (seasonal) locally available in good quantities in all your meals from breakfast to dinner. Load your breakfast cereals with crunch of veggies and glass full of fruits, a bowl full of vegetable soup/stew will be a great accompaniment in lunch/dinner,Try to stick to one particular time zone in a day for each meal. Block your mind cells to No Breakfast beyond 10:00am, Less on Lunch after 2:00pm, A big No-No to snacks/tea/coffee more than once, Go light on your tummy before 8:00pm

Choose simpler version and combinations of foods from your basket/pantry:

Go for locally grown, simple to use fruits and vegetables daily. Snack on them at each meals. Combine simple cereals with vegetables to convert the same old meals into hot gruels or porridge of choice. Load your tummies with light and easy to prepare recipes. Be a chef of your kitchen and give your best from the rest.

Watch your bowls, plates, mugs, glasses before you eat, think of the quantity that suits you best:

Take smaller size bowls and plates and re-size your cereals, fats, sweets intakes. Go easy on your salad bowls, dals (no oil), whole fruits (cut). Change the size of your plate and always fill in your plate by yourself

Ditch your urge for that hot cup of masala chai or sizzling mug of coffee:

Move out of your cravings for a cup of tea/coffee step-by-step and replace them to a cup of warm water with lemon/ warm milk with turmeric/warm water with rose petals/saffron to give yourself that shot of antioxidants

Boost your palate with simple whole spices & nuts:

Go easy on whole spices (cumin seeds, coriander, rosemary, basil, peppercorns, ginger, garlic) as dry rubs to season your starches (potatos, breads, roti, rice) and meats (boneless chicken/mutton/egg whites) instead of oils and salt. Combine your salad and fruit bowls with adash of whole dried-fruits (black raisins, roasted pumpkin seeds, roasted sunflower seeds, almonds (unsalted), dry figs, dates

Go green at least once a week:

Eat guilt free with goodness of fresh greens, fruits and goodness of sprouts you like at each meal. Combine your dals, grains with gorgeous greens (spinach, coriander, cabbage, fenugreek, broccoli, asparagus, avocados)

Hydrate your body daily:

Load your DNA with at least 8-10 glasses of luke warm water infused with different fresh ingredients or just sip in a lot of plain water with each meal on the go. Walk to your water dispenser and refill at regular intervals

Sleep light each night:

Go light on your tummy each night, go for fresh vegetables combined with grains and dals and load your senses with goodness of soups, stews, gruels with the same. Sleep light each night, shine bright with next morning light!!!

Go easy on yourself:

Don’t get stressed if you don’t follow each step everyday. Try and stay calm, focused and choose what is best suitable for you. Stay guilt free, talk to your close ones, look for help whenever necessary, don’t ape others- Stay Natural!!!

Author:
Mrs. Shruti Prashant Kulkarni
B.Sc. (Foods & Nutrition), M.Sc. (Public Health)
Clinical Nutritionist, Diabetes Educator & Counsellor, Ph.D. scholar
Research & Product Domain Expert (Atreya Innovations Pvt Ltd)
Chief Nutrition Counsellor (Germany)

For regular updates, like and follow:

Keeping your salad healthy!!

When you hear the word “salad”, you may think of a boring bowl of cucumber, raw carrots and tomatoes to go with. But do you know you can pep-up your daily salad bowl into something so much more fun & colors, and its not at all time & pocket consuming! With a few simple hacks & additions, you can create that magic bowl of salad & be the star chef of the party today!!

A salad should always be a small, wholesome bowl of goodness, but should never be a meal replacement. Also it should not have too many flavors added which will kill or mask the natural flavors of greens and herbs added to it! Come let’s see some very easy combos which will not only look yummy but taste as healthy as it should be!!!

Adding punch of fruits

Slice up fresh seasonal, locally available fruit in the bowl – choose a rainbow of colours! Pairing sweet fruits like pear, apple or pomegranate with a dash of lime juice, rock salt, fresh herbs like mint, lemon zest give you a great punch at lunch times. Mixing dried fruits like black raisins, apricots, sultanas will enhance & balance the tanginess to make that super salad bowl.

Clubbing with wholesome Grains

Warm or cold cooked whole grains add bulk and satisfaction to a salad. Try boiled dalia, plain puffs (rajgira/makana/popped rice) or red rice to give that Mediterranean effect to your salad. Whole wheat boiled pasta is another inexpensive way to add bulk & texture to any basic salad. Team up with fresh mint, fresh dill, cucumber, lemon juice, spring onions & back salt to make the best companion with warm soups at evenings.

Load with best portion of Proteins

Recently there has been a wave of adding proteins to all meals. Using protein rich foods in salads is just another healthy and safe way to add good bulk & texture to your daily food. Use of cottage cheese (panner), boiled egg, tofu, tuna & salmon, boneless chicken can make the salad bowls weigh & look healthier. Toss in some chickpeas, kidney, black beans with cucumber, tomatoes, salt, lemon juice, cumin powder, black salt to make a wholesome bhel. Unsalted nuts, like peanuts, almonds and walnuts, give your salad extra crunch and a dose of healthy fat. All these protein foods will keep you feeling fuller longer.

All time pack of goodness: Veggies

Raw vegetables like cucumbers, radish, tomatoes, onion with lemon juice, pepper & rock salt are the all time favourite siders. A twist with boiled broccoli, cauliflower, peas, carrots in olive oil with pinch of pepper, salt add great crunch and color to the palate. Stir-fry veggies like beets greens, spring onion, spinach and radish greens with garlic & turmeric add terrific flavor and crunch to the plate. Boiled pumpkin, bottle gourd with curds compliments any spicy curry or gravy.

Add flavours with easy fix Dressings

With lemon juice or oil or vinegar or curds or butter and spices in your pantry, you are minutes away from a simple, healthy homemade dressing. Flavor it with tasty ingredients like chopped mint, dill, fresh coriander, a squeeze of citrus juice and diced veggies with lots of flavour, like onions & garlic. Even a mild tadka or vaghar using ghee, cumin seeds, hing, coriander leaves gives the normal raita a crisp, fresh flavor full of goodness & taste.
So just go ahead and attempt to try this quick-fix, home-made delicious salad recipes to keep your body & salad plate both healthy. Don’t let that bowl of raw, cut & unflavoured salad bowl ruin your Goal of staying & being healthy. Think out of the box & load your salads to keep them healthy!!!
Stay tuned to our PulSay programme and get personalized, diet charts & customized menu options from our team of experts. Go-ahead make your health & salad bowl both healthy.

Author:
Mrs. Shruti Prashant Kulkarni
B.Sc. (Foods & Nutrition), M.Sc. (Public Health)
Clinical Nutritionist, Diabetes Educator & Counsellor, Ph.D. scholar
Research & Product Domain Expert (Atreya Innovations Pvt Ltd)
Chief Nutrition Counsellor (Germany)

For regular updates, like and follow:

Knowing Your Dad: The “Yes Man”

Quote:
A good father is one of the most unsung, unpraised, unnoticed and yet one of the most valuable assets of society – Billy Graham

With the fast-changing world, today’s fathers are changing and adapting to the changes very fast. From helping in the kitchen to changing nappies… from the earlier Normal to the New Normal, they are sharing each household chores with utmost happiness and willingness. Earlier, fathers used to be the only financial pillar of the family, needs were limited and still the satisfaction was associated with family alone. But the situation is not the same now. Even though we are having multiple financial support, we still lack happiness.

As we all know, Sachin Tendulkar is one of the greatest sport icons in India. Apart from his highly regarded sporting abilities, he is also well known for his very humble and down to earth behavior. On many occasions he has credited his behavioral aspect to his parents in specific to his father Mr. Ramesh Tendulkar. In a nutshell, a father is the first role model for every child.

Quote:
“My father didn’t tell me how to live. He lived and let me watch him do it.” ~ CLARENCE BUDINGTON KELLAND

Due to the changing era, father is entrusted with additional responsibility of providing enough emotional support to the family which was greatly taken care of by the mother in earlier times. This additional responsibility may force him to neglect his own health issues which can cause catastrophic effects in the long run. In metropolitan cities, many fathers are struggling to spend quality time with kids regularly due to their work culture which leads to emotional as well physical stress. These contribute to some family issues where the father thinks himself as guilty. On the backdrop of Father’s Day, let’s stop and analyse what really is needed by our loving fathers.

Men mostly are shy at expressing their emotions hence their psychological health related struggle is very different which needs a closer look. As we all know, physical and psychological factors are two sides of the same coin. The vicious cycle of impacting each other is very commonly seen in almost every family. Stress, responsibilities, economic burden, guilt, pressure and small health problems are bursting nowadays. These all are leading to health problems like High BP, raised cholesterol, diabetes etc at an early age. Most of the fathers are neglecting, compromising health for their families sometimes knowingly and sometimes unknowingly.

Requirement of nutrition, type of food according to type of work, age is also important. This is the reason we easily observe that food or season suits some while for someone the same may feel harsh. This all we should consider in a holistic way to define and design diet & lifestyle modifications required for our dear fathers. This balance is missing very badly. Fathers are facing hazards of lifestyle changes. Wrong food habits, irregular meal timings, regular travelling type of job, excessive use of AC, inadequate exercise are some health impacting factors. Here, Lifestyle modifications with proper personalised diet, yoga, sleep and water are necessities.

In the middle age of his life he is more courageous, aggressive and fights a lot to achieve his family’s dreams. But doing that of course he ignores his own health and peace of mind. When he moves towards his old age, the love and compassion from family members is the great tonic to him. Paying attention to his physical and psychological health is the major responsibility of the kids.

Retirement life is supposed to be very special. It is the time when you can pursue your hobbies, explore new horizons. It is often seen that poor health or neglected health conditions are affecting the quality of life of senior citizens. Loneliness, anxiety, fear are most common problems in seniors living apart from their children. As it is rightly said that health is the real wealth, we must focus on maintaining the good health of our elders for good quality of life.

Ayurveda defines health as balance between your doshas, all systems and psychological aspects. This health primarily depends upon your lifestyle, your diet, your exercise, sleep etc. Eating at the right time, eating together, types of food items, serving patterns, early sleep and waking up and a good amount of physical activity and sleep are core factors associated with good health.

With this ever-changing world, all fathers face individual specific issues related to work, physical and psychological aspects. Hence, it is highly recommended that one should have an Individual Specific diet, exercise, specific yoga, music considering his set of issues. And in this specific requirement, Turyaa Wellbeing Companion www.turyaawellness.com can prove to be a unique solution.

Father can do anything for the family. We have seen the struggle of a father for his child in the very famous movie “Pursuit of Happiness”. As a child we all feel “My daddy strongest” but as a grown up, what can we do to keep the meaning of the line intact? Accept him and understand him before irreversible health changes capture.

A golden triangle for healthy, happy and content life is made up of 1) Assessment of health 2) modification of lifestyle and 3) monitoring of physical and psychological factors. On this occasion of Father’s day, let us contribute to this golden triangle by gifting our father a Turyaa Wellbeing Companion.

Author:
Dr. Gayatri Kulkarni – Mulye
MD (Ayurved)
Blogger @ Turyaa Wellness

Vaidya. Tejaswini Sameer Bhale
Ayurvedacharya, PGPP, MBA, DYA
Prakruti Ayurveda and Panchakarma Clinic, Pune
Nadi Pariksha domain expertise
Nadi Tarangini, Atreya Innovations Pvt Ltd. Pune

Mrs. Shruti Prashant Kulkarni
B.Sc. (Foods & Nutrition), M.Sc. (Public Health)
Clinical Nutritionist, Diabetes Educator & Counsellor, Ph.D. scholar
Research & Product Domain Expert (Atreya Innovations Pvt Ltd)
Chief Nutrition Counsellor (Germany)

For regular updates, like and follow:

Sizzlers for your Monsoon mood: Turyaa Way!!!

Monsoons are called in with lush greens, cool breeze and the temptation to try something hot and tasty. We always go the traditional way of making some tasty, crispy, hot pakoras or samosas to go with our favourite cup of Masala chai. We all have pictured this image since childhood and as we grow this image becomes more and more real because now we are doing the same thing each time we feel about rain.

With the “New-Normal” so many things changed around us… the bike rides through the splashing rains is a old story, the fun under large waterfalls in your favourite destinations with friends and family feels like a dream, the run to your favourite “tapari or stall” to bring chai and bhajiya seems difficult… what we see is so much going around and happening that we are forced to lay back at home and enjoy the pouring rain splashes through our closed windows… But why lose hope, let’s tell you an interesting story of Sizzlers and show you how easy it is to make at home. Just a few ingredients and a grill plate or cast iron tawa or the grill pan and some fresh vegetables, pasta or rice or noodles with paneer or soya or your favourite meat options and your best “Rainy day” companion “At-home Sizzler” is ready to blow your taste buds.

All vegetables are tossed and bean-based which balance your humours. Paneer/tofu /chicken/ fish satisfies your digestive fire and of course the pasta/noodles/ rice makes you feel satisfied. Tomatoes, colored bell peppers, broccoli added along with cooked potatoes and carrots neutralise the acidic level. As it is steamed, baked and with tangy, pungent sauces and spices it is easily digestible. Sizzlers served in a smoky and hot pan satisfies the senses too.

Let’s take a sneak-peek into the history of this all time favourite food of ours “Sizzlers”:

With just the perfect, cosy weather, tantalise your taste buds with the smoky flavours of Indian, Continental and Pan-Asian sizzlers. The sizzler actually originated from the way the Japanese used to prepare sizzling dishes teppanyaki- style. From there, this was adopted in the USA after World War II in a restaurant in California that used to serve steaks.

  • Sizzlers are food items that sizzle. They are served on a very hot iron plate which is kept over a wooden platter. Once plated, the steak lets off a dramatic hiss of steam, which is its great appeal.
  • Sizzler steaks are generally prepared using high-heat to sear the outside and leave the inside moist. Sizzlers are a hot favourite with people of all ages and tastes.
  • Sizzlers are basically a combination of one main dish served with a choice of sauces and a large variety of accompaniments, and are a complete meal by themselves.
  • Sizzlers can be either sweet, sour or of any flavour. The most common sizzlers are the non vegetarian ones — fish, mutton, and chicken, but you can have vegetarian ones as well.
  • Sizzlers with authentic indian vegetables and spices also turn into a tasty, sizzling dish.
  • In fact, you can experiment and innovate with sizzlers, and come up with your own special one just in the comfort of your homes.

Sizzlers- Healthy Ayurveda style !!!

With this concept in mind we at Turyaa thought to help you know how Ayurveda thinks about this interesting dish “Sizzler” and show you how to use complementary dishes from vegetables to meat to sauce to side options and spices that will go in making your favourite Sizzler combos healthy & tasty at home.

Vegan-Delight Sizzler:

Ingredients:

  • 200 gm of Tofu {Marinate in Salt, Pepper, Olive oil, Grated Garlic and Soy Sauce}
  • 150 gm of cabbage leaves finely shredded
  • 120 gm Onions cut into Quarters and grilled
  • 50 gm French beans {slant cut}
  • 50gm of Broccoli {par cooked}
  • 50gm of Green peas {fresh}
  • 50gm of Bell peppers {cubed}
  • 20gm of Carrots {fresh slant cut}
  • 100 gm of potatoes cut into wedges
  • 100 gm cooked Rice/Pasta/noodles
  • 10 ml of Dark soy
  • 10 ml of Vinegar
  • 10 gm of Corn flour {Vegan}
  • 10 gm 0f Garlic {finely chopped}
  • 100 gm vegetable trimmings(onion ,carrot,broccoli, french beans )

Recipe:

  • On a slow flame keep a cast iron griddle or a sizzler pan for heating .
  • Heat oil in another saucepan, add crushed garlic and saute for some time then add onion, carrot,french beans,broccoli and saute for 5 mins
  • To make the garlic soy sauce saute a little more garlic and add the stock cube to it then add some water, dark soy and vinegar,once it boils add cornflour slurry to thicken it a little bit. .
  • Take the potato wedges and bake them till crisp at 180 degrees for 30 to 40 min or air fry them till crisp or saute them until crispy in a non-stick pan.
  • Now once the veggies are cooked, steam the tofu with some mild seasoning or microwave it for 30 sec till it is just hot enough.
  • To assemble the sizzler put the shredded cabbage on the base of the hot pan then add the tofu and the veggies and the rice/ noodles/pasta next to each other and pour the piping hot sauce on the piping hot sizzler plate just after serving to enjoy the sizzler
  • Garnish with spring onion and enjoy piping hot.

RICE/PASTA/NOODLES

  • To cook pasta or noodles add them to boiling water for 6 mins and then strain them before using. For rice, soak it for 30 min and cook in boiling water for 8 to 9 min and then throw away the water and use for the sizzler.
  • To a pot of water add vegetable trimmings and boil for 30 min then remove them and reduce to stock by 50 percent of its volume and use this for the sauce.

Paneer-Delight Sizzler

Ingredients:

  • 200 gm of Paneer {Marinate in Salt, Pepper, Olive oil, Grated Garlic and Soy Sauce}
  • 150 gm of cabbage leaves finely shredded
  • 120 gm Onions cut into Quarters and grilled
  • 50 gm French beans{slant cut}
  • 50gm of broccoli {par cooked}
  • 50gm of Green peas {fresh}
  • 50gm of Bell peppers {cubed}
  • 20gm of Carrots {fresh slant cut}
  • 100 gm of potatoes cut into wedges
  • 100 gm cooked Rice/Pasta/noodles
  • 10 ml of Dark soy
  • 10 ml of Vinegar
  • 10 gm of tomato ketchup
  • 10 gm of Corn flour
  • 10 gm of ginger {finely chopped}
  • 10 gm 0f Garlic {finely chopped}
  • 100 gm vegetable trimmings(onion ,carrot,broccoli, french beans )

Recipe:

  • On a slow flame keep a cast iron griddle or a sizzler pan for heating .
  • Heat oil in another saucepan, add crushed garlic and saute for some time then add onion, carrot,french beans,broccoli and saute for 5 mins
  • To make the garlic soy sauce saute a little more garlic,ginger and add the stock cube to it then add some water, dark soy and vinegar,once it boils add cornflour slurry to thicken it a little bit to a thick pouring consistency
  • Take the potato wedges and bake them till crisp at 180 degrees for 30 to 40 min or air fry them till crisp or saute them until crispy in a non-stick pan.
  • Now once the veggies are cooked, grill the paneer for 30 sec on each side till it is just hot enough.
  • To assemble the sizzler put the shredded cabbage on the base of the hot pan then add the paneer and the veggies and the rice/ noodles/pasta next to each other and pour the piping hot sauce on the piping hot sizzler plate just after serving to enjoy the sizzler
  • Garnish with spring onion and enjoy piping hot.

RICE/PASTA/NOODLES

  • To cook pasta or noodles add them to boiling water for 6 mins and then strain them before using. For rice, soak it for 30 min and cook in boiling water for 8 to 9 min and then throw away the water and use for the sizzler.
  • To a pot of water add vegetable trimmings and boil for 30 min then remove them and reduce to stock by 50 percent of its volume and use this for the sauce.

Sizzling Chicken-Delight

Ingredients:

  • 200 gm of Chicken breast/leg boneless {Marinate in Salt, Pepper, Olive oil, Grated Garlic and Soy Sauce}
  • 150 gm of cabbage leaves finely shredded
  • 120 gm Onions cut into Quarters and grilled
  • 50 gm French beans{slant cut}
  • 50gm of broccoli {par cooked}
  • 50gm of Green peas {fresh}
  • 50gm of Bell peppers {cubed}
  • 20gm of Carrots {fresh slant cut}
  • 100 gm of potatoes cut into wedges
  • 100 gm cooked Rice/Pasta/noodles
  • 10 ml of Dark soy
  • 10 ml of Vinegar
  • 10 gm of tomato ketchup
  • 10 Gm of sweet chilli
  • 10 gm of Corn flour
  • 10 gm of ginger {finely chopped}
  • 10 gm 0f Garlic {finely chopped}
  • 100 gm vegetable trimmings(onion ,carrot,broccoli, french beans )

Recipe:

  • On a slow flame keep a cast iron griddle or a sizzler pan for heating .
  • Heat oil in another saucepan, add crushed garlic and saute for some time then add onion, carrot,french beans,broccoli and saute for 5 mins
  • To make the garlic soy sauce saute a little more garlic,ginger and add the stock cube to it then add some water, dark soy and vinegar,once it boils add cornflour slurry to thicken it a little bit to a thick pouring consistency
  • Take the potato wedges and bake them till crisp at 180 degrees for 30 to 40 min or air fry them till crisp or saute them until crispy in a non-stick pan.
  • Now once the veggies are cooked, grill the Chicken for 8 min till it’s cooked once done toss on sweet chilli sauce.
  • To assemble the sizzler put the shredded cabbage on the base of the hot pan then add the tossed chicken and the veggies and the rice/ noodles/pasta next to each other and pour the piping hot sauce on the piping hot sizzler plate just after serving to enjoy the sizzler
  • Garnish with spring onion and enjoy piping hot.

RICE/PASTA/NOODLES

  • To cook pasta or noodles add them to boiling water for 6 mins and then strain them before using. For rice, soak it for 30 min and cook in boiling water for 8 to 9 min and then throw away the water and use for the sizzler.
  • To a pot of water add vegetable trimmings and boil for 30 min then remove them and reduce to stock by 50 percent of its volume and use this for the sauce.

Butter Garlic sauce (most popular sizzler serving sauce):

Ingredients:

  • 200 ml clarified butter
  • 20 gm cloves garlic
  • 2 tsp of garlic powder
  • 1/2 tsp salt
  • 1 tbsp fresh lemon juice
  • 1-2 tbsp fresh parsley

Recipe:

  • Melt 1-2 tablespoons of clarified butter in a small saucepan over medium heat. Add the garlic and saute for approximately 30-60 seconds, stirring constantly. Do not let the garlic burn, reduce the heat to low if needed. Add the remaining butter, garlic powder, and salt to the pan. Stir well to combine. Once the butter has melted, add the lemon juice and continue to cook for an additional 30 seconds, stirring constantly.
  • Remove the butter from the heat and stir in the minced parsley, if using. Best served hot.

Author-
Mrs. Shruti Prashant Kulkarni
B.Sc. (Foods & Nutrition), M.Sc. (Public Health)
Clinical Nutritionist, Diabetes Educator & Counsellor, Ph.D. scholar
Research & Product Domain Expert (Atreya Innovations Pvt Ltd)
Chief Nutrition Counsellor (Germany)

Vaidya. Tejaswini Sameer Bhale
Ayurvedacharya, PGPP, MBA, DYA
Prakruti Ayurveda and Panchakarma Clinic, Pune
Nadi Pariksha domain expertise
Nadi Tarangini, Atreya Innovations Pvt Ltd. Pune

Chef’s Touch: Hrushikesh Gokhale (5-star Culinary Expert)
Credits: Turyaa Wellness

For regular updates, like and follow:

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