Healthy food

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.

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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: Shruti Kulkarni (Nutritionist), Vaidya Tejaswini Bhale-Borse (Ayurveda Physician)
Chef’s Touch: Hrushikesh Gokhale (5-star Culinary Expert)
Credits: Turyaa Wellness

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Say Yes to fasting but conditions apply – Role of upwas in Monsoon

In our earlier article, we have highlighted how to enjoy the monsoon by taking necessary precautions. The monsoon comes along with many festivals and it’s a time of real celebration. Many times these festivals are associated with Upwas (following fasts). We can observe that across different communities across India, upwas is suggested at different occasions which is inherently related to health.
Ayurveda explains the benefits of Langhan to which upwas is a subset. upwas is one of the main key factors associated with metabolic health.
In 2016, Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize in Medicine for his research on autophagy (result achieved by fasting), a process where body cells regenerate themselves by removing dysfunctional components.
Recently, there’s been a lot of buzz about the health benefits of upwas and calorie restriction. In fact, intermittent fasting was the top Google diet search trend in 2019.

Upwas is nothing but a holiday to our digestive system to give it some rest. But understanding why and adopting scientifically is the need of the hour. Langhan practices are ‘energetic withdrawals’ and offer lightness to the body.

Need of Upwas:

Seasonal changes, lifestyle changes, wrong food habits are crucial factors affecting balance of Agni (Digestive Fire). In Monsoon, it is already at a minimal level. Weakened Agni is responsible for the assimilation of metabolic toxins and metabolic disorders including fat storage, weight gain, prediabetes, diabetes, metabolic syndrome and even cognitive decline. Hence upwas with minimal intake is recommended in monsoon.
Ayurveda states that following fasts enhances Agni by reducing accumulated toxins. This is nothing but autophagy.

Festivals, upwas and health importance:

In India, Monsoon falls during months June to September (Hindu months starting from Ashadh to Ashwin). Chaturmas is the period of these four months, during which many communities strictly follow some diet restrictions for balancing health.

Broadly we can say that there are two methods of upwas:

1. Half day fasts which are to be concluded with light meals at night. E.g. Shravani somavar, Chaturthi, Nagpanchami, Janmashtami, etc.

2. Full day fasts which are strict for the whole day with upwas specific meals and are to be concluded with light sweet breakfast on the next morning. E.g. Ekadashi, a few days of Navaratri.

If one observes this carefully, it can be understood that fasts are periodic and illustrated in such a way to maintain health. This is a unique diet design associated with rituals and traditions with application of Ayurveda principles.

What should be your ideal Menu Plan during upwas in monsoon:

* Connect with Turyaa Wellness Coaches to know more about your ideal Upwas combos*

Note:

1. Do not remain with an empty stomach for more than 6 hrs because it is responsible for increase in Pitta and Vata.

2. People complaining of acidity, heaviness, headache should avoid or consume less heavy food like sabudana/sago, fried food, milk shakes, fruit salads, excess tea, coffee, curd, excess use of groundnut, tamarind etc.

3. If you are having controlled and mild diabetes, then upwas can be done with proper precautions. Intake after every four hours is recommended for such people. Do not use food items like sabudana, potato, sweet potato and fried food items. Milk is recommended because it reduces chances of sudden sugar drop. Restrict sugar intake properly.

4. People with health conditions should consult the expert before following upwas.

5. If you are already on a diet for controlling weight, then upwas is very useful. Here you can modify your upwas day with the principles of intermittent fasting. You can eat more liquid diet, fruits and milk for the whole day followed by a light meal at night.

Concluding here we leave you on a “thought for upwas” to adopt and adapt the correct way to following and enjoying the upcoming “Ashadhi Ekadashi” the healthy Turyaa Way!

Here is your golden chance to start the upwas rituals. Ashadhi Ekadashi is approaching. Let’s celebrate this Aashadhi Ekadashi in a healthy way and keep fasting periodically in the proper way.

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Belly Fat : Villain of the peace / health

Author: Dr. Gayatri Kulkarni – Mulye (MD Ayurved), Vaidya Tejaswini Bhale – Borse (Ayurveda Physician), Shruti Kulkarni ( Clinical Nutritionist)




In the last 6 to 12 months, the number of cases coming to the clinic related to obesity has suddenly increased.

  • Women trying hard to find time for exercise routines.

  • Patients of thyroid, hormonal imbalances are badly struggling to maintain their normal health parameters.

  • Household responsibilities, work life and assisting kids for online schooling is crushing the main pillar of the family.

  • Happy tummies of children are now turning into wrangling tummies due to lack of physical activity and disturbed routines. Progress card for the year reflecting through belly fat.

  • Senior citizens are still uncertain about restarting their outdoor activities. The ‘No routine is the routine’ pattern affects them with sudden weight gain, fluctuating sugar. They are stressed out and unhappy.

Answer to all these questions is to accept where you are standing right now and start with very scientific and holistic methods to improve your inner health. This scientific research based way can be achieved through Turyaa- Metabolic and Stress quotients (Innovative product developed by DSIR-recognized research startup Atreya Innovations).

Ayurveda mentioned obese person as Ashtau nindit (8 types of people prone to large spectra of diseases). Digestive fire / metabolic health is the main element seen to be disturbed in the pathophysiology of obesity. It is kapha, meda dhatu ( Fat tissues) vikruti according to Ayurveda due to impaired metabolism.The food you eat gets converted to produce healthy body elements. Here due impaired metabolism all the food eaten by you gets converted into fat.

Coated tongue, irregular appetite patterns, cravings and often indigestion related complaints are common in such cases. So reversal of underlying pathophysiology producing belly fat is very important.


Another thing is accumulation of fat around your belly is more dangerous than accumulation over hips, thigh and other parts. The trouble with belly fat is that it’s not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat, which lies deep inside your abdomen, surrounding your internal organs. So regardless of your overall weight, having a large amount of belly fat increases your risk of insulin resistance, diabetes, raise BP, raised cholesterol and cardiovascular disorders.



People who have metabolic disorder typically have apple-shaped bodies, meaning they have larger waists and carry a lot of weight around their abdomens. Fat accumulated on the abdomen is mostly visceral and it is dangerous. People with hormonal problems show pear shaped obesity means fat largely accumulated on thighs, hips, buttocks making a pear-shaped body which is at lesser risk.

Parameters for measuring abdominal obesity / Belly fat –

  1. Waist circumference – In men, a waist measurement over 40 inches and in women, a waist measurement over 35 indicates an unhealthy accumulation of visceral fat and an increased risk of health problems.

  2. Waist to hip ratio – A waist-to-hip ratio higher than 0.95 in men and 0.85 in women significantly increases the risk of a heart attack or stroke.



3. BMI – weight in kilograms divided by height in meters squared. A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9.

To reduce visceral fat and potentially increase lean muscle mass, add 45 to 60 minutes of moderate physical activity to your daily routine on most days of the week. Moderate exercise can include aerobic activity (such as walking) and strength training with weights. Combining a more balanced diet with a regular exercise routine can accelerate the loss of belly fat and improve other cardiometabolic risk factors.



Analyze your belly pattern and get connected with Turyaa, your wellbeing companion. before it’s too late.

Weight Loss – Mind & Body

Obesity is a disease. It makes everything taste good except salads.


Turyaa Blogger- Dr. Gayatri Kulkarni – Mulye (MD Ayurved),

Vaidya Tejaswini Bhale – Borse (Ayurveda Physician), Shruti Kulkarni ( Clinical Nutritionist)



The Weight loss journey is just like a game. You must win against your cravings, laziness, wrong food habits, frustration, and stress. So, what is important in winning this game is your MINDSET. When your body and mind go in harmony to fight against obesity, it is YOU who wins.


Vitiated Vata in this disease is responsible for increased appetite, cravings, hunger spikes etc. These cravings and spikes always affect the brain making it resistant. Determination, self-discipline, and constant efforts are very important at the first phase of every weight loss journey.



Turyaa will be your perfect journey partner who guides you, motivate you and take care of you for body-brain harmony in the weight loss journey in a very individual-specific way.


Controlling and replacing your unhealthy eating habits with healthy food habits and maintaining a good exercise routine are the main crucial steps. This good and proper change results in the betterment of your body as well as your mind. By connecting with Turyaa you can get proper guidance about food and exercise based on Nadi analysis.


Other reasons for obesity such as stress, irregular sleep, water intake, impaired metabolism is also assessed by various tools by Turyaa. Apt daily solutions are also given for healthy balance.



Let’s connect with Turyaa for a well-focused and monitored weight loss journey.

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