Minty Oats Vegetable soup


Minty Oats Vegetable soup

  • Author: Mubarra
  • Prep Time: 10 minutes
  • Cook Time: 10-15 minutes
  • Total Time: 40 minute
  • Yield: 1 1x
  • Diet: Diabetic


This Minty Oats Vegetable soup is one of the easiest recipes to put together for a quick breakfast or even as a dinner option. It is a Fibre rich soup which is not only filling, but also delicious, healthy and nourishing.



  • 3 tbsp quick cooking rolled oats
  • 2 tbsp chopped carrot
  • 2 tbsp chopped cabbage
  • 1 tbsp chopped mint leaves
  • ½ tsp chopped green chillies
  • ½ tsp chopped garlic (lehsun)
  • ½ tsp chopped ginger (adrak)
  • ½  tsp oil
  • ½  tsp soy sauce
  • Salt (As per taste)
  • Turmeric ( 1/4th tsp)
  • 2 tsp lemon juice

For Garnishing

  • Sprig of Mint
  • 1 tsp of roasted Pumpkin, 
  • 1 tsp of roasted Sunflower seeds and 
  • 1 tsp of roasted Sesame seeds


  • Dry roast the Oats on medium high flame for 1-2 minutes.
  • Heat the oil in a deep non stick pan. Then add in chopped green chillies, garlic and ginger and saute on a medium flame for a few seconds.
  • Follow this by adding in the chopped carrots, cabbage (and any other vegetable of your choice) and saute on a medium flame for 1-2 minutes till cooked.
  • Add the oats, saute them for another 1-2 minutes.
  • Add the soy sauce, mix well and bring to a boil. 
  • Finally add the spices (Salt, turmeric and any other spice and herbs of your choice), lemon juice and mint leaves, mix well and continue to cook for 1 minute.
  • Serve immediately and garnish with a sprig of mint and tbsp of mixed seeds on top.


  • Serving Size: 1
  • Calories: 308.31
  • Fat: 10.56
  • Carbohydrates: 37.8
  • Protein: 10.37


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Oats idli


Oats idli

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Category: Breakfast
  • Cuisine: South Indian
  • Diet: Vegetarian


These Oats idlis are not only healthy and tasty, but can be made  instantly as they require no fermentation with just oats, semolina, curd and some herbs and spices to add the extra flavour.  The beta glucagon in Oats helps in managing both blood sugar and cholesterol levels, so this recipe is great for Diabetics and anyone with elevated cholesterol levels. Serve these idlis with any home made chutneys or sambhar.


  • Oats – 100g
  • Rava – 50g
  • Curd – 200g
  • Chana daal – 50g
  • Cashew nuts-20g
  • Curry leaves- 8-10pcs
  • Salt to taste
  • Red chilli powder -1/2 tsp
  • Ginger – 1tsp finely chopped
  • Green chili – 1 tsp finely chopped
  • Baking soda-1 tsp. or eno powder 2tsp
  • Oil – 1tsp


  1.  Dry roast oats and rava in a pan till they turn golden brown.
  2. Add curd to this mixture in a bowl.
  3.  Add salt to taste.
  4. Heat oil in a frying pan, add mustard seed till they splutter, add curry leaves, hing, chana daal and cashew nuts.
  5. Saute till golden brown.
  6.  Add this tadka to oats and rava mixture.
  7.  Add chopped ginger and chilli.
  8. Add baking soda or eno (i use eno) and oil to the batter.
  9.  If required add water to get the consistency of idli batter.
  10.  Fill the greased plates with batter.
  11. When the water in the idli cooker began to boil place the idli stand inside it and steam for around 14-15mins.
  12.  Allow them to cool down. Remove from the plates with the help of greased spoon.
  13. Sprinkle chilli powder on top of the idlis.
  14.  Serve them hot with chutney and sambhar.
  15.  Sprinkle chili powder on top of the idlis.
  16.  Serve it with coconut chutney and sambhar.


  • Serving Size: 2
  • Calories: 248Kcal
  • Fat: 7g
  • Carbohydrates: 36g
  • Fiber: 3g
  • Protein: 11g

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Oats croquets



Oats croquets

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Method: Pan fried
  • Cuisine: Indian
  • Diet: Vegetarian


Stomach upset episodes but tired of eating the plain non spicy rice preparations. Here is the recipe in your rescue- Oats croquets. The high fiber content from Oats and the gut friendly bacteria coming from curd will help you to keep the tummy healthy.


– 1.5 cup Quacker Oats 150gms
– 2 tbsp. low fat yoghurt
– 2 potatoes – boiled & mashed
– ½cup grated cauliflower
– ½ cup grated carrot
-Salt to taste
-½tsp red chili powder
-1/4 tsp garam masala
– ½tsp amchoor
– 2 tbsp. chopped fresh coriander


1. Keep 1/2 cup oats aside for coating.
2. Mix yoghurt with 1 cup oats. Add all the remaining ingredients.
3.Make 8 balls of the above mixture. Flatten each ball
4. Spread the remaining ½ cup oats on a plate. Put about ½ cup milk or water in a flat dish/bowl. Dip each croquet in milk for a second
5. Cook the croquets in a nonstick pan on low heat on both sides. If needed, just spoon 1-2 tsp milk on the heart instead of oil


  • Serving Size: Serves 8
  • Calories: 200kcal
  • Fat: 10g
  • Carbohydrates: 90g
  • Fiber: 20g
  • Protein: 18g

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Oats banana pancake



Oats banana pancake

  • Author: Sanjana
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 mins
  • Category: breakfast
  • Cuisine: Continental
  • Diet: Gluten Free


Delicious gluten free Oats banana pancakes are wholesome, heart friendly and nutritious breakfast  choice for the whole family. Quick and easy to prepare dish, an great way to kickstart your day!!!


  1. Oats Flour: 1/2 cup
  2. Ripe banana small mashed: 1
  3. Milk: 50ml
  4. Cinnamon Powder: 1/4th tsp


  1. In a mixing bowl, add all ingredients and whisk well to form a batter of a pouring consistency.
  2. Heat up a non stick tawa, add a ladle full of batter and spread a bit into a thick circle.
  3. Flip over and let it cook on other side.
  4. Serve hot


  1. You can make the batter a night before and refrigerate.
  2. For garnishing, you can use nuts or berries of your choice
  3. For egg lovers, you can use one whole egg and whisk it along with the batter


  • Serving Size: 1- Makes 2 pancakes
  • Fat: 7.4g
  • Carbohydrates: 39.7g
  • Fiber: 3.9g
  • Protein: 9.4g

Keywords: Gluten free, Oats, easy breakfast ideas, continental, pancakes

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Superfoods – What makes them “Super”?

The word “Superfood” has now turned into a Buzzword. It now seems that every week, we are introduced to a new superfood. But how can we differentiate a food being falsely and deceptively marketed as a “Superfood” from the one which actually is a nutrition superhouse?

Well, for starters, a Superfood is defined as “a nutrient-rich food considered to be especially valuable for health and well-being.” These Superfoods are not only high in micronutrients, but are also powerhouses of essential antioxidants, minerals and healthy fats which are all-important for your body in order to thrive.

Superfoods are often marketed as elusive and exotic foods. However, unlike  “Superman” who was born on the planet Krypton, “Superfoods” are Earth grown, on our very own planet and some are even locally and easily available. You just have to look around! These local superfoods in the yester years were celebrated for their therapeutic, weight loss and wellbeing properties, but are now just undervalued, under promoted and simply lost.

Lets have a look at some of the available Superfoods which provide an amalgamation of different health benefits and rightly have earned themselves the title of “Superfoods”!

Note – These Superfoods need to be incorporated into a well balanced healthy diet in combination with lifestyle changes for them to work optimally. 

Superfood Spices


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Ever regretted saying no to “Haldi wala doodh” or simply put, Turmeric milk, all so lovingly prepared by your grandmother? Well, you should. Turmeric, which is an everyday spice used in various parts of India is not only an  excellent source of Vitamin C, Magnesium, Potassium, and Vitamin B6, but, its two key components , the Circumin and Turmerone also contribute towards its therapeutic properties such as boosting immunity, improving digestion, and have anti inflammatory properties amongst many others. 


Photo credit : Lawrence Aritao on Unsplash

Ginger, one of the healthiest spices is commonly used as a home remedy ingredient for treating nausea, indigestion and relieving menstrual cramps because of its powerful antioxidant and anti-inflammatory properties. Several other additional benefits of ginger which will convince you to add Ginger in your everyday cooking are:

  1. Ginger can lower blood sugar levels and improve heart risk factors

  2. Gingerol a substance present in Ginger may prevent cancer

  3. It can help reduce muscle pain and soreness


Photo credit :

Garlic which is known as a universal aphrodisiac is rich in Vitamin C, B6, Selenium, Magnesium and Allicin (antioxidant) which renders it effective against high blood pressure, cardiovascular diseases, elevated cholesterol levels and also against ailments like flu and the common cold.

Superfood Fruits


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The jack of all fruits, the “Jackfruit” which is officially India’s largest fruit is rich in fibre, phenolic compounds, antioxidants and several other nutrients providing numerous health benefits. The interest in Jackfruit internationally has grown multifold because it is considered as a vegan, gluten free and protein rich alternative to meat.

The Jackfruits seeds are rich in protein and aid in healthy blood circulation which is necessary for muscle oxygenation and promoting hair growth.

The phytonutrients present in leaves help boost your immune system. The raw Jackfruit bulbs help in restoring hormonal balance whereas the ripe Jackfruit bulbs are a storehouse of antioxidants and are adequately rich in fiber which helps promote healthy gut motility.


Photo credit : Brooke Lark on Unsplash

This tropical potent fruit is rich in powerful phenols and enzymes which reduce inflammation, improve immunity and even address gut issues. The Bromelain present in Pineapples helps promote healing of injuries, slows down blood clotting and helps break protein molecules in the body which helps in gaining lean body mass and thereby in mobilising belly fat. It also helps in curbing appetite and prevents you from bingeing!


Photo credit : Louis Hansel on Unsplash

If you need a quick recharge, then a Banana is all you need as it is packed with nutrients like Potassium, Vitamin B6, fibre, and its low to medium glycemic index which makes it the ultimate snack to have. Bananas are purportedly termed as the “Original” Superfoods since the nutrients present in them help soothe the stomach, strengthen the bones and also help promote relaxation and better mood.

Indian Gooseberry (Amla)

Photo credit : Arjun Kartha 

This popular fruit which is rich in Vitamin C, Iron and Calcium is a Superfood which is not only inexpensive but it also comes with a legion of its own health benefits such as boosting immunity, promoting healthy skin, hair and digestive system as it is also rich in fiber,  great for heart health, reducing inflammation, improving insulin sensitivity of the cells and thereby proving to be beneficial for people with Type II Diabetes.  Amla can be creatively used in the powdered form, as chutneys, pickles or even juices.

Superfood Grains


Photo credit : Jo soon on Unsplash

Millets have been recently rejuvenated and are currently in line as the “Go-to” healthy gluten free grains to consume and rightfully so. They are packed with Fiber, essential vitamins  and minerals. There are nine commonly known and grown millet varieties namely Foxtail millet, Little millet, Pearl Millet, Sorghum, Kodo millet, Barnyard millet, Finger millet and Proso millet. Each of these millets have a lower glycemic index than most modern grains and also have their own unique nutrition profile owing to health benefits such as reducing blood sugar levels, satiating hunger, improving immunity and reducing the risk of cardiovascular diseases.


Photo credit :Dan Denise on Unsplash

This gluten free pseudo grain is not only a high fiber grain but it is also rich in  high quality protein. In fact it contains more protein than other grains and also has a high profile of Lysine, an amino acid which is responsible for healing sore muscles after an intense workout!

Since Quinoa is also rich in Iron, Manganese, Magnesium and Riboflavin, it provides health benefits such as alleviating migraines, promoting blood sugar control and aiding in tissue growth and repair!


Photo credit : Petra Göschel from Pixabay

This forgotten gluten free supergrain is highly nutritious as it contains good amount of proteins, fiber, vitamins, minerals and antioxidants which provide diverse health benefits such as promoting a healthy gut, preventing premature graying of hair, anti-inflammatory properties and regulating muscle and nerve function, blood sugar and blood pressure levels.

Although this pseudo grain generally makes an appearance in the households of those who traditionally fast, its nutrition profile and health benefits should render Amaranth as an often consumed grain!

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13 foods to eat for a glowing skin and healthy hair


Fish that are high in omega-3 fatty acids have extraordinary beauty benefits, including glowing pores and skin and brilliant strands. About three percent of the hair shaft is made up of omega-three fatty acids. They’re observed in mobile membranes on your scalp and within the natural oils that hold your scalp and hair hydrated. While salmon is commonly the celeb choice, Foy says mackerel, sardines, and anchovies are even better. ‘They’re high-quality because they’re at the lowest of the meals chain, so they’re not dwelling for terribly long, which means that pollution like mercury does not gather in them.’

Red Bell Peppers

Did you know that pink peppers contain a way more pores and skin-boosting vitamin C than oranges? ‘Vitamin C is a pre-cursor to collagen production and is also an antioxidant,’ says Dr. Julia Carroll, a dermatologist with Compass Dermatology in Toronto. ‘When light hits your pores and skin, it creates unfastened radicals. These soar around inside your pores and skin and cause DNA damage, which turns into aging.’ The antioxidants connect themselves to loose radicals and neutralize them so they can’t do damage. Loading up on red peppers will help hold your pores and skin younger-looking.


Not only does spinach give you strength, however, it’s also a prime anti-ager. According to celebrity nutritionist Kimberly Snyder, creator of The Beauty Detox Foods, it’s rich in beta carotene, which converts into the powerful anti-growing old diet A. This nutrient is vital for allowing right moisture retention to the epidermis, supporting to save you wrinkles and remove useless skin. For top class absorption, pair spinach with a food that’s high in diet C. Try a squeeze of lemon in a home made dressing drizzled over a spinach salad.


The water from coconuts is a outstanding herbal hydration aid and consists of potassium, an electrolyte that enables move vitamins into our cells. Coconut oil, which is excessive in healthful fats, vitamins E and K and minerals, is one in all the first-rate natural vitamins on your hair, boosting increase and shine by using moisturizing the scalp. It’s also highly effective in decreasing protein loss when used as a pre-wash conditioning treatment ‘ protein loss can leave strands vulnerable and susceptible to damage. You can also strive swapping vegetable oil for coconut oil when cooking ‘ it has a excessive smoke point, which means that it’s wonderful for high-warmness cooking.

Avocado Oil

We all were given the message about the advantages of consuming whole avocados; now it’s the oil that’s getting all of the attention. Avocados incorporate top quantities of vitamins A, D and E and omega-nine fatty acids ‘ one of the building blocks of healthful pores and skin ‘ which is quite concentrated within the oil. All of these nutrients assist to even out skin tone over the years when delivered to your eating regimen regularly. Avocado oil has a high smoke point, so it’s versatile sufficient to apply whilst sautéing or roasting greens or as a drizzle on a chilly summer season soup.


Whether you enjoy them sunnyside up for breakfast or boiled and sliced over a green salad, eggs are critical healthy-hair helpers. One of their key components is sulfur, an important nutrient that facilitates with the whole thing from diet B absorption to liver function (your body’s detox organ). Sulfur is also essential for the manufacturing of collagen and keratin, which help create and keep bright locks, robust nails and sparkling skin.


Truly one in all nature’s best medicines, garlic also helps prevent breakouts and keep clear skin. To make the most of its naturally antibiotic compounds, it’s satisfactory to crush or chop garlic and leave it on the slicing board for a few minutes earlier than cooking


These nuts have omega-three and omega-6 fatty acids, which help the body keep moisture, giving your mane a healthy-looking shine. The protein content of the walnuts helps increase hair follicles, making hair fuller and stronger.


Tomatoes are skin care superheroes, defensive you from solar damage way to their high antioxidant content. A recent observe offered at The Royal Society of Medicine in London observed that women who had been given 5 tablespoons of general tomato paste with 10 grams of olive oil each day for 12 weeks showed sizable development in their skin’s ability to shield itself against UV damage.

Pumpkin Seeds

These little wonders are filled with zinc, in addition to vitamins A and K and omega-3 fatty acids, all of which are vital to constructing a healthy hair shaft. They’re also rich in fatty acids and vitamin C, which are important for generating sebum ‘ your skin’s natural oil ‘ to shield and restore skin.


Hemp seeds are made from 30 percentage natural protein and a full variety of amino acids and crucial fatty acids wanted to preserve your pores and skin’s structure. You can sprinkle a spoonful on cereal, or use hemp seed oil in dips or upload it in your morning smoothie. According to a study stated inside the Journal of Dermatological Treatment, signs of skin dryness and itching considerably progressed after using hemp seed oil for 20 weeks when eating one to 2 tablespoons a day.


This sweet treat is excessive in diet C and the enzyme bromelain, which is understood to be an powerful pores and skin softener. Drinking pineapple juice and munching on the fruit help the body synthesize collagen, which supports pores and skin structure, whilst vitamin C and amino acids aid in mobile and tissue repair, providing you with a youthful appearance. Add it to your morning smoothie for a refreshing treat.


They have high quantities of zinc, biotin, magnesium, and potassium a deficiency in those key nutrients can cause extra brittle hair and more breakage.

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