Home made Chhena


A bowl of Healthy Chhena


  • Author: Banhishikha
  • Cook Time: 15 Minutes
  • Total Time: 15 Minutes
  • Yield: 350 grams


Chhena is cheese curds (Cottage cheese) from the Indian subcontinent, made from cow milk by adding food acids such as lemon juice and calcium lactate. It is pressed and further processed to make paneer and used to make desserts such as Khira Sagara, Chhena Kheer, Ras malai, and sweets such as Chhena jalebi, Chhena Gaja, Pantua, Rasgulla, and Sandesh.

Chhena is an incredible source of healthy fat calories with protein, calcium which helps to have healthy strong bones, Vitamin B2, Vitamin B1, which protects nerves, helps carbohydrate metabolism, prevents heart diseases, and helps produce red blood cells. This is ideal to consume during breakfast or snack time. It is loaded with dietary fibres which help in digestion by improving the metabolism and rich sources of protein, slightly higher than Paneer. 


  • Milk – 1 litre
  • Lemon Juice – 15 – 20 ml


  1. Bring milk to boil in a saucepan.
  2. Add lime juice. Keep on stirring and until the milk gets curdled.
  3. Ideally, the milk should get curdled at once after you stir lime juice or vinegar. Just keep extra lime juice ready, in case milk does not curdle.
  4. When the greenish liquid (whey) separates from the milk, pour the curdled milk into a pan with the help of a sieve or muslin cloth.
  5. Usually from 1 liter of whole fat milk, yield 350 grams of chhena.


Instead of lemon juice, you can also use 1 tablespoon (15 ml) of vinegar or 3 tablespoons (45 g) of Curd or 1 tsp of Citric Acid powder (5 g).


  • Serving Size: 4
  • Calories: 468 - 470 kcal
  • Fat: 14 - 15 g
  • Carbohydrates: 48 - 50 g
  • Protein: 16 -18 g

Keywords: #HEALTHY

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Sweet Potato Salad


Sweet Potato Salad

  • Author: Meenu Agarwal
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins


Sweet potato salad is a salad, made typically of sweet potato, olive oil, salt, ground pepper, black pepper, cinnamon sticks, raisins, coriander, sugar, and water. Sometimes  fruits can be used. It is very popular in the Arab world. Sweet potatoes are rich in complex carbohydrate, dietary fiber and beta- carotene (a provitamin A Carotenoids), with moderate contents of other micronutrients, including Vitamin B and Manganese. Sweet potatoes are rich in complex carbohydrate and dietary fiber so it is good for diabetes and weight loss.



Sweet potato – 1 (boiled & peeled and cut into cubes)

1 medium Onion (finely chopped)

2 Green Chilies (finely chopped)

1 tablespoon Lemon juice

3 sprig Coriander Leaves (finely chopped)

1 teaspoon Chat Masala Powder

Pomegranate – to garnish

Salt to taste


  1. Firstly, mix all the ingredients in a bowl. Boiling the sweet potato and having it in the refrigerator for an hour which helps in making this salad more delicious.
  2. Serve chilled with chopped freshly coriander leaves on top.


  • Serving Size: 1
  • Calories: 120 - 130 KCAL
  • Fat: 1-3 GM
  • Carbohydrates: 30 - 40 GM
  • Protein: 2-4 GM

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Stir Fry Vegetables


Stir Fry Vegetables

  • Author: Meenu Agarwal
  • Prep Time: 10
  • Cook Time: 10 mins
  • Total Time: 20 mins


Stir frying is a Chinese cooking technique in which ingredients are fried in a small amount of very hot oil while being stirred or tossed in a wok. This vegetable stir fry is a blend of colorful veggies which are rich in micronutrients. An easy side dish or main course that’s light, fresh and totally delicious. Stir fry veggies are very healthy and a great way to get in your nutrients. This mix of vegetables is low calorie and contains plenty of vitamins and minerals including Vitamin K, potassium, Vitamin C, folic acid, beta-carotene and antioxidants.


  • Vegetables of your choice – 1 serving
  • Vegetable Oil – ½-1 tsp
  • Salt – to taste
  • Black pepper – to taste
  • Ginger – Garlic paste
  • Oyster sauce – 1 tsp
  • Lemon juice – 1 tsp


  1. Heat the vegetable oil in a wok.
  2. Add the ginger, garlic, broccoli, capsicums, and veggies of your choice and stir fry for 2-3 minutes.
  3. Stir in the vegetable oil and oyster sauce and heat through and mix all the ingredients.
  4. Serve immediately.


  • Serving Size: 1
  • Calories: 180 - 200 KCAL
  • Fat: 12 - 15 GM
  • Carbohydrates: 45 - 50 GM
  • Protein: 18 - 20 GM

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Palak Paneer


Palak Paneer


Palak paneer is a vegetarian dish, consisting of paneer (a type of cottage cheese) in a thick paste made from pureed spinach. Palak paneer is prepared by first boiling and pureeing spinach. The puree is then mixed with sauted tomatoes and onions. Grilled cubes of paneer are then added to the puree. Palak paneer is typically spiced with ginger, garlic, tomatoes, garam masala, turmeric, chili powder and cumin. Paneer contains high biological value protein and spinach contain Iron, insoluble fibre, soluble fiber. this recipe is good for diabetic, weight loss or any eye related issues.



34 cups roughly chopped spinach

1 green chili (deseeded)

1 tsp ginger & garlic paste

1 medium chopped onion

1 medium chopped tomato

1/3 tsp cumin seeds

1/3 tsp turmeric powder

½ tsp red chili powder

1/3 tsp garam masala (optional)

1 tej patta

35 pc paneer

1 tsp kasuri methi

Salt to taste


1) Rinse spinach leaves in running water. Remove the stems.

2) Boil 3 cups water in a pan, add ½ tsp salt to the hot water and stir. Add spinach leaves and stir. Let the leaves settle in water for a minute.

3) After 3 minutes, strain by reserving the spinach stock.

4) Immediately add spinach leaves in a pan or bowl containing ice cold water which helps preserving the green color of the spinach. Allow the leaves to be in cold water for 5-7 minutes.

5) Drain the leaves and grind to a fine paste with green chili, ginger and garlic.

6) Make a smooth spinach puree and keep it aside.

7) Heat oil in a pan, add cumin seeds and let them splutter. Add chopped onions and cook till golden brown in color.

8) Add tej patta, chopped ginger and garlic and chopped tomatoes and all the seasonings. Cook till oil separates. Stir well.

9) Add spinach puree and stir well. Add ½ cup water and give it a boil.

10) Cook it for 10 minutes till the gravy thickens.

11) Add paneer cubes to the gravy, stir gently on low flame and stir softly.

12) Serve hot with ginger juliennes on top.


  • Serving Size: 1
  • Calories: 210 - 220 KCAL
  • Fat: 15 - 20 GM
  • Carbohydrates: 30 - 35 GM
  • Protein: 12 - 15 GM

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Diabetes a Frighteningly Familiar Ailment

With over 67 million of the population of India alone being diagnosed with diabetes and around 66% Indian children having abnormal blood sugar levels, does Diabetes mellitus or Madhumeham, as called in India, like the common cold, now need to be christened the common diabetes? As far as this country is concerned, it is fast becoming the next big epidemic of our times.

Let’s take a look at how the disorder takes place: In normal functioning of the body, sugar taken in gets digested and broken down into its simpler form, glucose, which is carried by the blood to the cells where they get used up as fuel for energy. Insulin, a hormone produced by the pancreas, helps move the glucose into cells. A healthy pancreas adjusts the amount of insulin based on the level of glucose. When there is a break in this chain of process, it could result in any of the two types of diabetes:

Type 1: Where the body is completely unable to produce insulin

Type 2: Where the body produces insulin but the cells don’t respond to it

In both cases, the glucose can’t enter the cells, thereby increasing the level of sugar in the blood.

Symptoms of diabetes:

Out of all, the three big symptoms are the 3Ps:

Polydipsia: A state of unusually excessive thirst and a constant feeling of dryness in the mouth and throat.

Polyphagia: It is the medical term used to describe excessive hunger or increased appetite that is beyond response to strenuous physical activity.

Polyuria: A condition where the body urinates more than 3 liters a day, as compared to the normal one to two liters in adults.

However, the above symptoms are not always possible to detect, especially in Type 2 diabetes where symptoms appear gradually over a period of years. The other symptoms to take note of are:

Blurred vision: Blurred vision can affect one eye (unilateral blurred vision) or both (bilateral blurred vision) eyes, and can occur often or rarely, but most importantly, can lead to a more serious eye problem.

Slow healing of wounds: High blood sugar levels lower the immunity of the body which results in cuts and wounds taking unnaturally long to heal.

Unexplained weight loss: Barring the couple of kilos here and there that increase or decrease, body weight in adults is supposed to stay stable. Which is why any drastic weight loss (i.e. over 5% of your body weight) that is unintentional, should trigger alarms of an underlying ailment.

Fatigue or extreme tiredness: The type of weariness that doesn’t wear off even after adequate hours of rest.

Genital itchiness: Unless caused by skin irritations or allergen, in which case they reduce quickly, genital itchiness can be a sign of a more serious ailment like diabetes.

There are also some symptoms that are gender specific, for example:

In men

  • Reduced strength from loss of muscle mass
  • Thrush around the genitals
  • Itching of or around the penis
  • Erectile dysfunction

In women

  • Thrush and yeast infections
  • Itching around the vagina
  • Female sexual dysfunction

Before diabetes hits:

There are two stages where if detected, diabetes can be brought to control more easily:

Pre-diabetes: It means that the cells in your body are becoming resistant to insulin or your pancreas is not producing as much insulin as required. Your blood glucose levels are higher than normal, but not high enough to be called diabetes. It is a warning of a future development of diabetes but is also your chance of preventing development of Type 2 diabetes through proper diet and exercise.

Gestational diabetes: A form of diabetes that occurs during pregnancy, has the same symptoms as for other forms of diabetes. Sometimes the symptoms may not be noticeable, which is why women are tested for gestational diabetes between weeks 24 and 28 of their pregnancy. Gestational diabetes develops in about 3 to 5% of all pregnancies. It usually appears during the second trimester and disappears after the birth of the baby. If not controlled, complications can affect both the mother and the baby. GD also increases the risk of developing it again during future pregnancies and that of of Type 2 diabetes later in life.

Preventive measures against diabetes:

Reduce the intake of refined carbs like refined flour, white sugar, etc. and include more complex carbs like whole grains in your diet that take longer to digest, releasing slow but continuous energy for a long duration.

Get enough physical exercise in a day, either in the form of walking or running for a short while or playing a sport or a recreational activity involving physical movement. Just don’t sit stagnant for hours!

Get quality rest. Sleep for a good 6-8 hours and make sure it is deep sleep.

Keep stress out of your life. When in stress, the body releases a stress hormone called ‘cortisol’, which is antagonistic to insulin activity. The stress hormones make your blood sugar go up.

Have meals on time. Sure, work and business makes us put timely meals on a backseat, but at least starting the day with a hearty breakfast and ending it with a light, early dinner ensures that most of the damage has been controlled.

However, once diagnosed with diabetes, professional scrutiny and medication should be sought immediately to keep a check on further development.

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