Lotus Stem Curry




These luscious Lotus sets are a great source of dietary fibre, phytonutrients and other source of vitamins and minerals. It helps reduce stress, water retention and is great for skin, hair and those who have hypertension. They can be boiled, air fried, added into salads or even eaten raw. Try out this lotus stem curry and surprise your friends and family with this delicious treat.



1 medium size Lotus Stem – cut into small rounds

1 Green Chilly, finely chopped

½ Tsp Cumin


Salt, to taste

1/4 TspTurmeric

½ Tsp Red Chili powder.

1 tspDhania Powder.

¼ tsp garam masala



  • Thoroughly clean the Lotus Stems by scrubbing off all visible traces of mud off them. Run water through the holes till they are clean.
  • Peel, wash once again and cut into medium sized rounds.
  • In a pressure cooker add the chopped Lotus stem with enough water to cover them, add salt and pressure cook till half cooked (2-3 whistles should be good) When done, keep aside, with the water.
  • Heat a heavy bottomed Kadhai and add Oil to it.
  • When the Oil heats up add the Jeera and wait for it to pop.
  • Add the chopped Green Chilies and sauté till they don’t seem raw anymore.
  • Fry well, till the masalas are cooked and Oil starts leaving the mixture.
  • Add this cooked mix to the semi cooked Lotus Stem in the cooker. Add water if required.
  • Pressure cook till done (2-3 whistles).
  • Serve hot with Rice or chapattis.


  • Calories: 100 - 110 KCAL
  • Fat: 3 - 6 GM
  • Carbohydrates: 14 – 18 GM
  • Protein: 4-6 GM

Hara Bhara Kebab


Hara Bhara Kebab


Hara bhara kebabs are vegetarian kebabs made using fresh ingredients. It is a quick energy boosting snack which can can also serve as a starter, or side dish or even part of a light dinner option.



¼ bunch spinach leaves

1/2 tsp oil

12 green chili, finely chopped

¼ capsicum, finely chopped

¼ cup beans, chopped

1 tbsp. peas, fresh / frozen

½ potato, boiled and grated

1 tbsp. paneer / cottage cheese, crumbled

1 tbsp coriander leaves, finely chopped

¼ tbsp corn flour

½ tbsp breadcrumbs

½ tsp red chili powder

½ tsp coriander powder

¼ tsp amchur

¼ tsp garam masala powder

salt to taste

½ cup breadcrumbs, to coat

2 cashews, halved

oil for greasing


  1. Firstly, in a large kadhai heat oil and add green chili, also add capsicum and sauté till the moisture disappears. Further add beans and peas. sauté well.
  2. Transfer to the blender and allow to cool completely. Blend to coarse paste along with blanched spinach. Transfer the blended paste into a large mixing bowl.
  3. Also add grated potato, paneer and coriander leaves. Further add corn flour and breadcrumbs. Add in the spices and salt. Mix well.
  4. Grease hands with oil and make a small patty. Cover the patties with bread crumbs and garnish with cashew.
  5. Now AIR FRY the prepared patties (stirring occasionally).
  6. Finally, serve hara bara kabab with coriander chutney.


  • Serving Size: 2
  • Calories: 130 – 140 KCAL
  • Fat: 10 – 12 GM
  • Carbohydrates: 15 – 20 GM
  • Protein: 6 – 8 GM

Besan kadhi with boiled rice


Besan kadhi with boiled rice


This kadhi is a popular North Indian dish made with primarily besan (chickpea flour) and curd. Its typically served as a side dish to steamed rice, but can also be served with roti and chapattis.



1 Cup yogurt

Energy 170 – 180 KCAL
Protein 14 – 18 GM
Fats 10 – 12 GM
CHO 35 – 45 GM

½ cup gram flour

½ tsp turmeric

½ tsp chili powder

to taste salt

¼ tsp garam masala

2 cups water

1 tbsp. oil

A pinch Asafoetida

1 tsp roasted cumin seeds

12 Whole dry red chilies

For tempering:

1 tsp cooking oil

¼ tsp chili powder

For the pakoras:

12 tbsp. gram flour

Salt – to taste

Oil – for frying



1) Mix gram flour, turmeric, chili powder, salt and garam masala.

2) Add yogurt gradually to this mixture to form a smooth paste, and then add the water.

3) Heat oil in a large, heavy-based pan; add the Asafoetida, cumin seeds and the whole red chilies.

4) When the cumin seeds begin to splutter, add flour and yogurt mixture and bring to a boil.

5) Simmer over a low heat till it thickens a bit.

Prepare the pakoras:

1) Mix the ingredients listed above into a smooth batter with enough water to form a thick dropping consistency. Let the batter rest for at least 15 minutes.

2) In a frying pan, heat cooking oil for frying.

3) Beat the pakora mixture till light and fluffy and add teaspoons full of the mixture.

4) Reduce heat to medium and fry the pakoras.

5) When the pakoras fluff up, and the base becomes golden-brown, turn them over and brown on the other side.

6) Scoop out the pakoras from the oil and drop them into a kadhai. Repeat this procedure with the rest of the mixture.

7) Transfer the hot kadhai into a serving dish.

8) Heat oil, add the chili powder and pour over the kadhai immediately to garnish.


  • Calories: 170 - 180 Kcal
  • Fat: 10 - 12 gm
  • Carbohydrates: 35 - 45 gm
  • Protein: 14 - 18 gm

Saturated Fats : Good or Bad?

When it comes to healthy eating, everyone wants to emphasize fat – it’s a confusing & polarizing topic. Here are some thoughts about most commonly asked questions about fat, particularly saturated fat. What actually saturated fat is? – that they have no double bonds; raises the level of cholesterol in your blood; and are typically solid at room temperature. Some common sources are fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk, many baked goods and fried foods, Some plant-based oils, such as palm oil, palm kernel oil and coconut oil.

Much of the interest in fats are studies which concluded that saturated fat is not associated with heart-disease, then it must be healthy. But the answer is ‘NO’. Then reducing saturated fat alone without considering what it is replaced with may not be beneficial.

So, it is clever to do ‘proportional changes in energy’ when it comes to fat and health. Such as, replacing it with unsaturated fat improves cardio-vascular health and reduces risk of heart disease. And in contrary, replacing it with refined carbohydrates does not at all reduce CVD risk factors. The combined evidence suggests that improving the whole eating pattern will promote cardiovascular health. The American Heart Association recommends 5% to 6% of calories from saturated fat; for example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fat. 


How to stick to your new year resolutions : A Food & Wellness Guide

Every year, enthusiasts around the world take their diaries and scribble a list of to-dos with the hope of making radical changes happen. Unfortunately, most resolutions fade before the new year decorations are down. We worked up some failsafe ways to help to stick with it this year:

Set realistic targets: When making a resolution, try not to override practicality with your ambition. You know yourself the best. Set targets that you are most likely to at least try and achieve. For example, trying to be a size 2 in one year when you’ve been a size 10 all your life is a far-flung idea. However, a target of losing 20 kilos in a year, especially if you are admittedly a big foodie, is realistic enough.

Make your goals specific and measurable: “I have to get thin this year” is vague. “I will lose at least 20 kilos this year” is specifically stated and therefore clearly envisioned. When you have a clear vision of where you wish to go, it is easier to carve the footsteps that will lead you to your destination.

Break your resolution into mini goals: One big goal can be too overwhelming and can set in a low morale. Break it down into smaller, achievable assignments that don’t put too much pressure on you all at a time. So, if losing 20 kilos is your big goal, spread it thin with smaller tasks like going to the gym thrice every week for a year, eating a light dinner every day, etc.

Make your goals time-specific: No goal is measurable or specific enough if not accompanied with a timeline. So if you still don’t see yourself losing 2 kilos and it’s already November that year, this is where you’ve gone wrong. Losing 20 kilos in a year will be better executed if you stick to losing 2 kilos every month.

Track your progress periodically: Once you’ve set measurable goals within a time frame, get to work, but also look back regularly to see how far you’ve come. Tracking your progress ensures that you know it when you’ve failed a particular assignment (refer to point # 2) and lets you get to the reason of it and therefore helps you avoid further goof ups.

Focus on the path more than the goal: Constantly looking at your big goal can be more depressing than motivating, because it looks like a lot to achieve. Once you’ve made yourself an effective plan for achieving your target, keep faith in it. And in yourself. Tell yourself that if you do what you need to do everyday, you’re sure to reach your goal by the end of the year, as planned.

If you fail, forgive yourself and move on: You knew right from the beginning this wasn’t easy. Therefore slip-ups are bound to occur. Get rid of the notion that you are going to get it right at the first attempt. Acknowledge and accommodate for failures. But remember to always get up and get going. This is the most important of all the clauses.

Get help: Making a change happen and sticking with it for one full year is challenging. You do not have to make it more difficult by doing it alone. Being teased for ordering salads when everyone else is gorging on burgers is a bigger torture than passing on the burger. Share your plans with family and friends so that they can be supportive and encouraging when they want to. And if you’re clueless as to why, in spite of all your efforts, you’ve reached a standstill on your weight loss journey, opt for expert help. A professionally planned diet plan and exercise chart is likely to get you speedier results.

New year resolutions aren’t, after all, much different from what we face in our everyday life, whether or not we commit ourselves to one this year. It all comes down to trying as best as you can. After all, you never fail until you stop trying, said Albert Einstein.

Health or Success: What should be the priority?

How many times have you dashed out in the morning missing your breakfast because you were late for a meeting? Or how many times have you let your adolescent kid get away with store-bought junk food instead of a healthy meal because you just didn’t have the time to spend in the kitchen? Can you count the number of cups of coffee you’ve gulped in the office because you were stressed from work?

A small introspection into the pattern of life we lead today will reveal a simple but shocking truth: this generation prioritizes work, career, money and materialistic success over health.

The great poet Virgil once said, “The greatest wealth is health.” But it’s all in the textbooks now. Because the biggest reason we give ourselves to justify our obsession with materialism is that it is only temporary. “I will cut down on the coffee once this project is over.” “I will start having breakfast everyday once I get that promotion I’m working so hard for.” Or, “I will cook and serve my kids a balanced meal when I don’t have to do two shifts at work and when I have saved enough money.” But is it ever enough? Is there really an end to all the material validation that we seek? Is this condition really temporary?

The answer is a simple no. This rat race for wealth and success is an obsession that plagues the whole generation and one which never stops until the first major cardiac arrest or when the blood test yields a positive result of diabetes. That is when you realize how many opportunities of leading a well balanced life you have missed.

Here are a few ways our materialistic obsession has impacted our health:

  1. Working longer hours means being in stressed conditions for a longer period
  2. Excessive workload harms the work-life balance of the individual, thus preventing a wholesome life
  3. Working indoors for too long also amounts to longer hours of a sedentary lifestyle on a daily basis
  4. Prioritizing work often leads to sacrificing of important daily activities like:
  5. Timely meals
  6. Regular exercise
  • Pursuing of leisure activities and hobbies
  1. Spending quality time with friends and family
  2. A deficiency in time also leads to choice of unhealthy packaged and junk food on a regular basis
  3. A constant want for and pursuit of more is also linked with mental illnesses like depression

According to World Health Organization, “Most of the world’s population live in countries where overweight and obesity kills more people than underweight.”

It also asserts that “worldwide obesity has more than doubled since 1980”, that is, shortly after we stepped into the digital age, which has been responsible in bringing a significant change in the modern work system. (http://www.who.int/mediacentre/factsheets/fs311/en/)

It is no news that obesity is largely fostered by unhealthy, irresponsible lifestyle choices. Which in turn is encouraged by our modern day madness over materialistic gains. Sure, it is important to keep up with the fast-moving world of today, but it is equally important to partake in the rich experiences that you work hard for in the first place. Know for a fact that the means of earning your wellbeing cannot be of a greater priority that your wellbeing itself.

Interestingly, small changes integrated into the daily lifestyle have a major impact on the greater wellbeing. Here are a few pointers on achieving a healthy work-life balance:

Make a schedule and follow it to the best of your abilities: This is perhaps the most important. When you go about your day without a schedule, you tend to overwork because work has a tendency to appear urgent and important. Careful scheduling however helps you secure enough time for other healthy activities and you know exactly when to stop working.

Do the 7-minute exercise everyday: Whoever came up with that idea did a favour to all the overworked souls who complain they don’t have enough time for exercise. But when it’s only a matter of 7 minutes, it’s easier to comply and commit. Nevertheless, starting off the day with those few minutes of exercise has a profoundly positive effect on your health.

Eat clean and on time: If your main source of diet is a lot of packaged, fried or fast food, back off immediately. Unhealthy food has the worst irreversible impact on your body. Practice healthy habits like carrying your lunch to work and stocking your kitchen with healthy snack options like fresh fruits, nuts, seeds, yogurt, milk, etc. Also important is to include meal times in the afore-mentioned schedule and stick to it religiously.

Never miss breakfast: The most important meal of the day. If you are typically always rushing to work and don’t have the time for a cereal-milk-fruits routine, try whizzing up a breakfast smoothie. What’s more, you can also carry some extra smoothie to work as a snacking option. Check out our Blueberry Peach smoothie recipe here (https://foodnwellness.com/blueberry-peach-smoothie/)

Spend some time on hobbies that do not entail work or responsibilities: Listening to music, reading, or even playing with your pets help wind down the work stress. Spending time with your favorite people is also a huge stress buster. Connect with your family and for a change, take genuine interest in their life happenings to build strong bonds as well as to leave your work tangles behind.

Consult an expert on a regular basis: The whirlwind lifestyle of today does take a toll on health at some point. Which is why it is important to regularly visit someone who can help with expert knowledge on the same. A professional doctor or a certified nutritionist is your best confidant in this case.

Start and end the day with gratitude: No matter how much we achieve, it will never seem to be enough unless we treasure what we already have. Be aware of all your possessions and be grateful for them. Practice your gratitude before you begin and end each day by either making a mental note or jotting them down on paper. Successful people around the world like Oprah Winfrey, Sir Richard Branson, and Tim Ferriss attribute their success to this simple habit.


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