Healthy food
By Vaidya Tejaswini Bhale

Stay fit at home with Ayurveda.

Ayurveda is an ancient science of life. In the Ayurvedic science of life, health (Aarogya) is considered the most vital aspect for the accomplishment of Purusharth Chatushya (Four aims and objectives of life).

In the present era of wealth and technology people are living their life only to earn money in pursuit of prosperity to live a responsible family life but they have left their physical activity, dietary schedule, sleep pattern, etc. which leads them to suffer from lifestyle diseases. Ayurveda being a holistic health science emphasizes the importance of a healthy lifestyle for the prevention of lifestyle diseases. In earlier days, life was not so hectic. It was quite simple and free of too many challenges with a healthy environment in comparison to these days. People were healthy as they had to perform all the daily routine activities on their own. But now, in the era of wealth and technology, life has become comfortable, but it has also become hectic and unhealthy because of competition. Nowadays, because of unhealthy lifestyles, people become less active at both physical and mental levels which leads to loss of health.

It is better to prevent disease rather than try to cure disease after they occur. So, in order to maintain good health and disease-free life, a vast description of the daily regimen (Dincharya) is mentioned in Ayurveda. Various aspects of dincharya and their applications in the present scenario are described below:

1. Bramhamuhurta Jagrana (Time of getting up in Brahmamuhurta) –

In Ayurveda, it is advisable to wake up during brahmamuhurta (early in the morning i.e., 90 min before sunrise). Brahma means knowledge; this time is also favorable for reading as well as satva guna is also dominant in the human body at this time. Nascent oxygen in the atmosphere at that time easily and readily mixes up with hemoglobin to form oxyhemoglobin which nourishes the remote tissue rapidly. Exposure to bright light in the early morning causes the release of serotonin (neurotransmitter) which contributes to the feeling of well-being and happiness and keeps the person happy and alert. Because of fresh air, lower air pollution, and lower noise pollution, it is advised one should practice Yoga, Pranayama, and Meditation in brahmamuhrta.

Brahma-Muhurta

2. Ushapan (Intake of water early in the morning) –

Drink a glass of lukewarm water after waking up. A person who drinks water at the time of sunrise daily can live for a period of hundred years, without any disease and fear of old age. He also can prevent following diseases like Arsha (Haemorrhoids), Sotha (oedema), Grahani (sprue), Jwara (fever), old age, skin disorders, and obesity-related diseases. This water should be kept overnight in a copper vessel. Copper has many benefits for good health.

3. Shauchkarma –

After ushapan daily evacuate the body waste (stool and urine) in toilets. Never suppress nor forcefully void the natural urges. Vegvidharna (suppression) can lead to many diseases.

4. Dantdhavan (Cleaning of teeth) –

It is directed to clean the teeth in the morning and after taking meals. It stimulates taste perception and increases salivation. According to Ayurveda teeth should be cleaned by chewing twigs of certain medicinal plants like neem, khadir, etc. which makes gums stronger and is also a good exercise for facial muscles.

5. Jivha nirlekhan (tongue cleaning) –

The tongue should be cleaned daily. This practice of oral health promotes overall physical and mental health by removing the coating and stimulating the tongue, this helps to balance the heavy and dull qualities of Kapha dosha.

6. Anjana (application of collyrium in eyes) –

In today’s time, excessive work on computers results in dry eye or computer vision syndrome. So daily application of Anjana removes Kapha dosha from the eyes and improves eye health. It removes dirt from the eye and subsides the burning sensation, itching, and pain of the eyes.

7. Nasya (oily nasal drops) –

Put two drops of sesame oil/mustard oil/ghee or Anu taila (Ayurvedic preparation) in both nostrils. It strengthens the sense organs, prevents premature greying of hair, and baldness, and ensures good sleep.

8. Gandusha (Mouth wash) –

Filling the mouth with Gandusha Dravya and retaining it for some time is called Gandush. It is rejuvenation and preventive therapy which enhances the senses, brings about a feeling of freshness, and invigorates the mind. This technique can also benefit from bad breath, dry face, dull senses, anorexia, loss of taste, impaired vision, etc.

9. Abhyanga (oil massage) –

Abhyanga, mentioned in dinacharya, is an ancient ayurvedic approach adopted for healing, relaxation, and treating various types of vataj disease. It should be performed daily. Especially oil should be applied to the head, ears, and feet. Abhyanga delays aging. It works on Manas Bhav and hence reduces stress and helps in attaining good and sound sleep.

10. Vyayam (Exercising Yoga) –

The aim of Vyayam is to promote the harmonious development of the whole body. Simple exercises and yoga can be practiced daily at home. Daily vyayam helps in physical development, luster, compactness of body parts, stimulation of digestive power, firmness, lightness, tolerance to fatigue, cold, and heat, and provides immunity. Ardhashakti (half of the strength) vyayam is indicated in sheeta and Vasant kala only, as vyayam practiced beyond the capability of the body can be harmful. Kapha prakruti person has a strong constitution and immunity so they can get involved in a faster-paced regimen that will help them to get the blood pumping and their body moving, like aerobics, Zumba, belly dancing, and water exercises.

The best exercises for pitta types are medium in intensity and will avoid overheating the body and mind. Avoid exercising especially at mid-day when the sun and the pitta are at their strongest point.

Vata dosha is made up of air and space. Vata types tend to be smaller, more fragile, and lower weight by nature. So vata types must remember to keep pace slowly and the intensity low, gentle, and non-weight bearing exercises.

11. Snana (Bath) –

Daily bathing improves agni (digestive power), longevity, and enhances sexual desire, provides health, energy, and strength. It removes kandu (itching), mala, ashram (fatigue), sweda (sweat), lethargy, Trishna (thirst),daha (burning sensation), and ill feeling. Ayurveda suggests that having a very hot water bath is bad for eyes and hair. Always use cold or lukewarm water. Bathing in very cold water in the winter season vitiates Kapha and Vata, likewise bathing in very hot water in the hot season vitiates Pitta and Rakta. Also, it is said in Ayurveda that taking a bath right after eating food is harmful because it leads to indigestion, nausea, and abdominal discomfort. These daily regimen procedures have beneficial effects on the proper functioning of the body thereby maintaining a state of equilibrium of three doshas (vata, pitta, kapha), seven dhatu, three mala, and power of digestion along with pleasant mind, soul, and sense organs, which in turn helps to attain positive health.

Dr. Jyotirmayee Verma
By Dr. Gayatri Mulye

Metabolic Health and Upwas: Exploring the Ayurvedic Connection

Shravan or Sawan is the indication of monsoon season. With rains and greenery all around it gets serene and magical and close to nature. 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 on 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 (a 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. 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, and wrong food habits are crucial factors affecting the 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 from 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 a light sweet breakfast on the next morning. E.g. Ekadashi, a few days of Navratri.

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

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

Note:

  1. Do not remain on an empty stomach for more than 6 hrs because it is responsible for an increase in Pitta and Vata.
  2. People complaining of acidity, heaviness, and headache should avoid or consume less heavy food like sabudana/sago, fried food, milkshakes, fruit salads, excess tea, coffee, curd, excess use of groundnut, tamarind, etc.
  3. If you have 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 the 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 weight control, then upwas is very useful. Here you can modify your upwas day with the principles of intermittent fasting. You can eat a more liquid diet, fruits and milk for the whole day followed by a light meal at night.

So, for this Shravan month with functions fasting keep your health in check. For more such interesting Ayurveda updates stay tuned with us at Nadi Tarangini.

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

World Health Day – Jivha Pariksha

“On the occasion of World Health Day, we must learn the importance of our health and work towards making it better. Happy World Health Day.” World Health Day is celebrated Every Year on 7 April.

This is an Initiative by WHO to spread awareness about the importance of Good Health, whether it be Physical or Mental. This Day is celebrated Every Year since 1950. Let us use this opportunity to make a promise to ourselves that we will put our health first in all circumstances. This can be started from Tongue or Jivha Pariksha as it’s a roadmap to your gut health.

Tongue - A Mirror of your gut health

Do you feel a bitter, metallic taste on your tongue?
Or
Have you experienced a white sticky coating on your tongue frequently?
These all observations related to the tongue are reflections of your metabolic health.
In Ayurveda, the appearance of the tongue is very important in the diagnosis of metabolic or gut health. The tongue is considered a reflection of gut health.

Ayurveda mentioned 8-fold diagnostic tools while taking a brief history for assessment of diseases. Jivha Pariksha is amongst them. Thorough observations of the tongue including its size, shape, color, and appearance are very important for knowing gut health.
According to Ayurveda, many diseases originate due to disturbances in gut health or metabolic health. The tongue always reflects these changes on its surface and its unique diagnostic tool.
A healthy tongue that is uniformly pink in color, neither too thick nor thin, and moist, without any coating reflects good gut health. It also shows differentiation according to individual-specific Prakruti. But slight variation in its appearance always shows underlying changes in metabolic health or gut health.

The following entities can be assessed by Tongue examination.

Agni / digestive fire – Coated white tongue always reflects poor gut health with low digestive fire. Poor appetite, constipation, and gases are associated complaints with this white coating. Coated tongue and recurrent mouth ulcers together explain poor digestion and constipation.

Samata / niramata – accumulated aam or dietary toxins produced by poor digestion get reflected on the tongue with a whitish/ yellowish coating. A foul smell is always associated with it. Poor appetite and lethargy are associated symptoms.
Vitiated dosha – discoloration or patches on the tongue are reflections of vitiated doshas. Black spots or patches are due to vitiated Vata, the reddish-brown color associated with mouth ulcers shows pitta vitiation.

Hence tongue examination is very important which gives a proper idea of gut health. By mere observation of the tongue, many times simple dietary changes can give the best results in today’s health complaints. Also, it is a way of assessment of risks or probable underlying health problems.
So, it is the easiest way to assess your gut health daily. So, keep your eyes on your tongue too for better health.

Happy World Health Day

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

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By Vaidya Shillpa Jamadarkhana

Save your Vision !!

The sensory organs are needed to create more liveliness in humans and other animals’ lives. They provide information about the surrounding environment to behave accordingly and may make an alert. During and after the pandemic, vision has been affected more than any other sensory organ.

All India Ophthalmological Society (AIOS) studies and observes these changes. ‘Prevent Blindness’ is one of the organizations that declares March as Workplace Eye Wellness Month to provide Sight-Saving Resources to employees and their employers to improve Eye Wellness and Eye Health conditions at the Workplace.

During the pandemic, everyone adapted to the lockdown and shifted their daily routine of regular work and academics to online mode. This involved the use of laptops, desktops, and mobile phones, which increased screen time more than the pre-pandemic situation for all age groups.

These new norms give rise to stress and strain on the eyes leading to various eye issues like excess dryness, eye redness, and burning sensation of the eyes that may result in chronic eye disorders. 

To reduce the effect of more screen time on eyesight and also to prevent further damage, the Prevent Blindness organization has advised numerous ways to overcome this. They are Eye exercise, using eye safety gear, ergonomics, nutrition, nutritional supplements, etc.

How does visual perception occur?

The eyes are wonderful and special sensory organs. Eyes can visualize all sorts of things – big or small, near or far, smooth or textured, colors and dimensions. The eyes have many parts – all of which must function to see properly, such as the retina, optic nerve, eye muscles, eyelids, and cornea.

Vision perception occurs through the retina and travels from the eye to the brain via the optic nerve. The brain combines these two images it receives to get a complete picture.

What are the visual complications among children?

Children are more vulnerable as they are in the developmental stage. Eye muscles are not that strong enough to adjust to the rapidly changing, harsh, and intense light from the screen. 

To further add to this, their meals are not balanced. Thus eye tissues are not properly nourished, and it may lead to numerous eye disorders like night blindness, lazy eye, ptosis, farsightedness, etc.

What are the visual complications among adults and old age?

In adulthood, compared to old age, adults have fewer complications. On the other hand, in old age, people have weakened their eye muscles, and cellular integrity, thereby naturally they may have poor eyesight.

Food habits and lifestyle plays an important role in adults as exposure to screen is more. Continuous gazing causes excessive dryness, which invites many other visual complications. Nearsightedness and farsightedness are major complications during early adulthood. 

As age advances due to muscular degeneration and the presence of other comorbidities like diabetes and hypertension, there is a higher chance of getting affected eyesight.         

Glaucoma, cataracts, and diabetic retinopathy are major visual complications with advancing age.

Unfortunately, eyesight cannot be improved naturally and there is no way to change a refractive error, such as myopia, hyperopia, or presbyopia. These types of visual conditions can be treated with glasses, contact lenses, or refractive surgery.

However, there can be other reasons for diminished eyesight. Macular degeneration causes diminished eyesight but can respond favorably to nutritional changes. In that instance, there are foods that may improve eyesight without glasses.

How can one take care of nourishment for healthy eyesight?

Aging is irreversible and no one can escape it. But eating the right foods can protect your vision and keep you healthy. Research says that foods rich in Vitamin A, Vitamin C, and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids help to keep eyes healthy.

But what does this nutrient-rich diet look like? Let’s break it down:

● Vitamin C: Foods with lots of vitamin c are oranges, grapefruit, kiwifruit, strawberries, tomatoes, red and green peppers, and broccoli.

● Vitamin E: Healthy sources of vitamin E include almonds, sunflower seeds, olive oil, and avocados.

● Zinc: Legumes (beans and lentils), seeds, meat/seafood, dairy, and eggs are all good sources of zinc.

● Lutein and zeaxanthin: Both of these nutrients are found naturally in the retina—the light-sensitive tissue lining the back of the eye. This is why boosting your diet with lutein and zeaxanthin is a win for your eye health. Lutein and zeaxanthin—often found. 

● Together with many foods like leafy green vegetables, kale, spinach, and swiss chard. Broccoli, asparagus, and colorful fruits like raspberries, papaya, peaches, and mangoes are also chock-full of eye-healthy carotenoids.

Vitamin A: egg yolk, fish, nuts, milk, and meat are sources of Retinol. Carrots, pumpkin, sweet potato, green leafy vegetables, beetroot, apricot, mango, and peach are sources of carotenoids.

● Antioxidant-rich foods: A diet rich in foods with antioxidants is helpful for healthy eyesight. Foods rich in vitamins A, C, and E, carotenoids, lutein, zeaxanthin, and selenium (pasta, bread, and grains) are packed with antioxidants.

Omega 3 and Omega 6-rich foods: These foods help in the lubrication of the eyes. Omega-3 fatty acids are found in oily fish (like salmon, trout, and sardines). Nuts and oils like walnuts and sunflower oil are great natural sources of omega-6 fatty acids.

Ayurveda perspective on eye health:

According to Ayurveda, the eye has domination of fire element and pitta dosha. Thus, eye disorders are mainly caused by the aggravation of pitta dosha.

Ancient texts in Ayurveda have mentioned various causes of eye disorders such as getting exposed to the heat of the Sun for a longer duration, physical, mental, and eye strain, excess grief, excess anger, excess weeping, excessive smoking, eye injury, constant viewing of minute objects, etc.

Ayurveda common remedies for eye health:

1. Massage of the eyes with a wet palm immediately after having food will protect vision from harmful effects.

2. One should neither induce natural urges forcefully nor suppress them (suppression of tears, vomiting, etc.) as it may lead to eye diseases.

3. Pouring warm water over the body bestows strength, but the same overhead makes for the loss of strength of hairs and eyes.

4. It is good to apply Anjana (Collyrium) for eye health.

5. One should regularly consume Ghee, Barley, Wheat, Shastika shali (old rice), Saidhava Lavana, Draksha (black raisins), Dadima (pomegranate), use of Shatavari (Asparagus officinalis), Green Gram.  

6. Padabhyanga (oil massage of the foot), use of footwear, and application of medicated Lepa (paste) to the Pada (foot) are useful to protect vision.

Yoga for eyes:

There are many yoga postures and eye exercises to keep your eyes healthy and improve your vision. They are Trataka, Bhastrika pranayam, Kapalbhati pranayam, Bahya pranayam, Anulom-Vilom Paranayam and Shavasan. These poses should be done under expert advice.

Thus we can conclude –

The eye is the jewel of the body and it’s important to take care of eye health as Your eyes show off the strength of your soul.


Author –

Vaidya Shilpa Venkatesh Jamdarkhana

(Certified Ayurveda Wellness Coach)

Atreya Innovations Pvt. Ltd.


Archana Amol Patil

(Nutrition Wellness Coach)

Atreya Innovations Pvt. Ltd.

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By Shruti Kulkarni

The Food story of Holi

Like all festivals in India, Holi too has its traditional recipes, which are prepared on this occasion as part of the celebration. Indeed, the delicacies prepared on this special occasion add to the delight and excitement as they blend Maharashtrian, Punjabi, Rajasthani, Gujaratis, and many other cuisines.

Here are some Guilt Free Recipes to help you eat your heart out and enjoy the festival with great happiness!

  1. Guilt Free Puran Poli
    Calories: 200 per serving size
    Benefits: less acidity, light to digest, tasty cereal-based roti
    Best time to consume is at Lunch.

Puran Poli in Maharashtra is the most savoured sweet stuffed roti or paratha which is the heart of most traditional functions. Mostly made by chana dal, it is the most relished dish. But with changing time and calorie needs there is a great discomfort in relishing this traditional “Desi delicacy”. It is said that in this transition season digestive fire weakens so go for moong dal instead of chana dal. So here is a quick and lip-smacking fix to the traditional Puran Poli.

Puran Poli

Moong dal Puran Poli (Guilt free)
Ingredients
For the stuffing:

  • Moong dal (Yellow): 1 cup Moong Dal
  • 2 cup Water
  • 1 cup Granulated Sugar or organic Jaggery powder
  • 1 tsp Cardamom-nutmeg, powdered.
  • 1 pinch saffron

For the Covering:

  • 1 cup Wheat flour
  • ½ cup rice flour + semolina(fine)
  • Pinch of salt, turmeric
  • ½ cup milk + water
  • ½ tablespoon oil

Recipe:
Dough- Take a large plate add the flour, semolina in the plate, add salt, turmeric. Start adding the milk plus water milk slowly to the flour mix to turn to soft pliable dough. Let it rest for 1-2 hours.
Stuffing: In a heavy bottom cooker, take 2-3 cups of water, wash the moong dal and add to it, give 2-3 whistles. Once the whistles are done and the cooker is cooled. Open the cooker and add the sugar/jaggery as per your liking and start the flame, on a low flame keep cooking the mixture until the cooked dal solidifies, keep stirring continuously. To test the Puran, take a small mixture in a spoon, let it cool and try to make a small ball of the same, if it solidifies it is done. Now remove from flame and add to a traditional sieve and try to sieve the Puran to give a soft, fine paste or stuffing.

Puran poli:
Now take the Puran divide in 10-12 medium sized balls. Take the dough and divide it in the same way. On a wooden base or marble base (Polpat-latane) put a lot of rice and wheat flour mix. Take the dough, take the puran ball and cover the dough closely to the puran ball. Make a stuffed ball just like a stuffed paratha. Apply a little more flour mix and place the dough and puran ball on the flat base and start rolling into a round shape with slow and steady movement of your latane (rolling pin). Heat a flat based pan (roti tawa) on a medium flame. When the tawa is hot enough, place the stuffed roti or poli on the tawa. Gently keep moving the Puran poli from one side to another as it gets a roasted texture and flavor. Serve warm with a cup of saffron and cardamom infused milk or home-made ghee.

2. Healthy Katachi Amti
Calories per katori: 100 calories
Benefits: Less acidity, warm appetiser
Best time to consume: Lunch.

Katachi Amti

Amti is traditional Maharashtrian liquid-based Dal most cooked and relished with Rice and Puran Poli on the day of Holi. Simple yet tasty it is most relished.
Moong dal based puran and its Katachi amti
Ingredients:

  • Moong dal puran (as per above recipe of Puran in Puran poli)
  • Water: 2-3 cups to make liquid consistency

Home-made garam masala: Dry roasted cumin seeds, coriander seeds, 2 cloves, 1 small stock dalchini, 2 black cardamom, shahajeera seeds, 2-3 pods black pepper, fenugreek seeds. Roast them well on a non-stick and then grind them into a fine powder.

  • Kokum: 2-3, radish/drumstick (optional)
  • Fresh coconut: 2 tablespoons,
  • Hing: ½ tsp, turmeric: ½ tsp, red chilli powder: ½ tsp, sesame seeds ½ tsp
  • Fresh coriander: 2 tablespoons.

In a heavy bottom vessel. Take the remaining puran water and 1 leftover ball of puran and add water to the mixture. Put in the heavy bottom vessel and start to boil. To this add boiled drumstick or raw radish cubes, salt and kokum. In a non-stick small pan, add oil to this, add mustard and cumin seeds, let splutter, to this add turmeric, red chilli powder, home-made garam masala, sesame seeds, fresh coconut and fresh coriander. Add this tadka to the boil dal mix and let it simmer on a slow flame. Your delicious Katachi amti (Dal) is ready to serve with the Puran poli with ghee and Rice with ghee.

3. Solkadhi or Kokum saar
Calories per katori: 50 calories
Benefits: Pittashamak, cooling appetiser
Best time to consume: Lunch/Dinner/Snack time.

Solkadhi or Kokum saar are the most relished and appetising liquid-based beverages. It is the most cooling and light to digest drink. Most relished with warm pakodas, bhajiyas and snack items.
Ingredients:

  • Kokum: 10 in numbers
  • Coconut water: 1 glass
  • Coconut milk: 2 tablespoon
  • For tadka: ghee, cumin seeds, hing, ginger, garlic, fresh coriander or mint leaves, salt: black salt to taste

In a heavy bottom vessel boil 3-4 cups of water and bring it to a bubble. Switch off the gas and add the kokum pellets to the boiling water. Cover and keep aside for some time.

Solkadhi or Kokum saar

Once a light pink color starts to develop, take the mix and sieve it and remove the kokum while straining the liquid. To this cool liquid add either Coconut water or coconut milk according to your wish. In a non-stick vessel, make tadka using ghee, cumin seeds, hing, ginger and garlic. On cooling add this tadka to the Kokum mix and add salt to taste. Decorate with freshly chopped coriander and mint leaves. Serve at room temperature. Your refreshing coolant to enjoy your snacks at the Holi Party is ready.

4. Refreshing Thandai
Calories per small glass: 100 calories
Benefits: Refreshing, energising, appetising cooling drink, heavy to digest
Best time to consume: At snacks time only 1 small glass is best advised.

Thandai

Ingredients:

  • Cow Milk: 500ml
  • Water: 1 cup
  • Almonds: 6-10 soaked
  • Poppy seeds: ¼ tsp
  • Manukas: 5 soaked.
  • Subja seeds: 1 tsp soaked.
  • Rose petals (organic eatable rose petal): from 1 Rose.
  • Rose water: 1 tsp
  • Saffron: 4-5 strands
  • Cardamom and nutmeg powder: 2 tablespoons
  • Sugar: 2 tablespoons

Soak overnight almonds, poppy seeds, and manukas in a glass vessel. In a grinder take all the soaked ingredients and grind into a fine paste. Bring milk to boil in a pan and add the saffron strands. Mix well. Add sugar and simmer till the sugar melts. Grind the 3-4 rose petals to a fine powder. To give it a nice yellow tint, add the saffron strands and the water in which it was soaked, this will accentuate the taste and aroma of this drink. Add the grinded paste to the milk along with some cardamom-nutmeg powder. Mix well and simmer for 2 to 3 minutes. Turn off the flame and keep it at a normal room temperature. Then refrigerate it for 2 to 3 hours. Garnish it with some crushed rose petals, saffron strands and soaked sabja seeds. Serve chilled with some delicious snacks like cucumber or palak bhaji
We at Nadi Tarangini believe that natural foods are the key to maintaining good health and we always try to suggest the use of the best natural ingredients in a wholesome and natural way!!! So “Stay Desi, Eat Healthy”.

Happy Holi!! Stay safe and play safe!

Author: Mrs. Shruti Prashant Kulkarni
Research & Product Domain Expert (Atreya Innovations Pvt Ltd)
Chief Nutrition Counsellor (Germany)
Credits- Vaidya. Tejaswini Sameer Bhale
Nadi Pariksha domain expertise

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Festive wishes: Makar Sankranti- Starting on a “Sweet note”

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