Vegan, Ayurvedic Broccoli Tots – A Healthy Green Snack Recipe

Although Broccoli was never a favourite I totally changed that by cooking some of the best tasting recipes with Broccoli. Amazing for weightloss, cancer prevention, blood sugar managing and antioxidant content broccoli is ever so popular. High is Vitamin K, C, Chromium and Folate Broccoli is amazing as a fertility increasing food as well. Try out this recipe and tell me how you like it!

Equipment needed:

A chopper or a grater

Ingredients

3 small broccoli heads plus the stems

¼ cup of gluten free bread crumbs

2 eggs

¼ cup daiya or other vegan cheddar cheese

1 teaspoon of nutritional yeast

Salt and pepper to taste

A pinch of hingvastak

Directions:

Take a baking tray or sheet and add parchment paper on top of it.

Preheat the oven to 350°F and put the try inside the oven.

Use a chopper to grate the broccoli heads and the stems.

Transfer them in a bowl, add salt and mix it well. Keep this for 10 minutes until water from broccoli starts to ooze out.

Take a muslin cloth or a nut milk bag and squeeze out all the water from the broccoli.

Place the broccoli in a bowl and start adding all of the ingredients to it. If you like it spicy – add some cayenne pepper to it as well.

Using your hands mold out tot shaped broccoli for 2 tablespoon of the grated mixture.

Place the raw tot shaped broccoli in the baking tray after bring it out from the over.

Bake for 15 minutes each side.

Enjoy with a home made sauce or dressing.

The post Vegan, Ayurvedic Broccoli Tots – A Healthy Green Snack Recipe appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/vegan-ayurvedic-broccoli-tots-healthy-green-snack-recipe/

Vegan, Ayurvedic Broccoli Tots – A Healthy Green Snack Recipe

Although Broccoli was never a favourite I totally changed that by cooking some of the best tasting recipes with Broccoli. Amazing for weightloss, cancer prevention, blood sugar managing and antioxidant content broccoli is ever so popular. High is Vitamin K, C, Chromium and Folate Broccoli is amazing as a fertility increasing food as well. Try out this recipe and tell me how you like it!

Equipment needed:

A chopper or a grater

Ingredients

3 small broccoli heads plus the stems

¼ cup of gluten free bread crumbs

2 eggs

¼ cup daiya or other vegan cheddar cheese

1 teaspoon of nutritional yeast

Salt and pepper to taste

A pinch of hingvastak

Directions:

Take a baking tray or sheet and add parchment paper on top of it.

Preheat the oven to 350°F and put the try inside the oven.

Use a chopper to grate the broccoli heads and the stems.

Transfer them in a bowl, add salt and mix it well. Keep this for 10 minutes until water from broccoli starts to ooze out.

Take a muslin cloth or a nut milk bag and squeeze out all the water from the broccoli.

Place the broccoli in a bowl and start adding all of the ingredients to it. If you like it spicy – add some cayenne pepper to it as well.

Using your hands mold out tot shaped broccoli for 2 tablespoon of the grated mixture.

Place the raw tot shaped broccoli in the baking tray after bring it out from the over.

Bake for 15 minutes each side.

Enjoy with a home made sauce or dressing.

The post Vegan, Ayurvedic Broccoli Tots – A Healthy Green Snack Recipe appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/vegan-ayurvedic-broccoli-tots-healthy-green-snack-recipe/

Top 10 Ayurvedic SuperFoods for Fat-burning, Weight loss and Kapha Dosha Balancing

Top 10 Ayurvedic SuperFoods for Fat-burning, Weight loss and Kapha Dosha Balancing

Eating to Balance Kapha Dosha

The kapha dosha benefits from a diet that contains whole foods and spices which are dry, light, and warming. They should lower mucus production and support digestion and elimination. Foods should be eaten as three small meals with minimal snacking in between. Kapha tastes include bitter, pungent, and astringent.

Tips for Fat-loss for Kapha’s

Along with following a Kapha specific diet the following will give you amazing weight-loss success

1. Practice yoga for 15 minutes every morning. Include sun salutation in your practice.
2. Add pranayama to your practice especially Kapal Bhati or breath of fire. Note contraindication before practicing.
3. Kick start your weight loss with Kapha dosha detox. You can check out the Fab & Glowing detox program here.
4. In order to improve the digestive power or Agni try the turmeric-ginger pickle recipe and consume this before every meal.
5. Include the following Top 10 Ayurvedic Food for Fat-burning and Kapha Dosha Balancing in your diet to accelerate weight loss.

Turmeric

 Turmeric is a rhizome in the ginger family that has a long history of use as a food and a healing agent. It is a staple in Ayurveda and Asian cuisine and has become more popular in the West. It contains many constituents such as curcumin, volatile oils, and antioxidants that have many effects on health. Turmeric helps with digestion and weight loss by suppressing body fat accumulation. Try this amazing Ayurvedic Golden Milk Recipe for weight loss. One study showed that curcumin – an important antioxidant in Turmeric decreased body weight, fat mass, lipids, blood sugar, and increased insulin sensitivity. It also stimulated fat breakdown and lipase function. I am in the process of finishing of my new kindle ebook on Turmeric and will share with you once I publish.

Bitter gourd

Bitter gourd (or bitter melon) is a popular ingredient in South East Asian cooking. I have a great stir fry recipe here. Bitter gourd or bitter melon can reduce the weight of white adipose tissue and visceral fat, while reducing leptin production. It can reduce triglycerides, lipids that contribute towards weight gain. In addition to targeting fat, one of the more known benefits of bitter melon is for lowering blood sugar. In fact, there are numerous studies showing decreases insulin resistance, increasing glucose uptake into cells, upregulation of the insulin receptor, and increased beta-cells in the pancreas (which make insulin).

Kokum

Kokum is a plant in the mangosteen family who fruit is used in Southeast Asian countries, and provides a sour taste to food. It is known as Garcinia indica which contains hydroxycitric acid (HCA) and garcinol just like Garcinia cambogia. Studies on HCA show that it helps in weight loss and suppressing fat accumulation. Kokum can be found dried and used in food similarly to tamarind. You can add it to foods such as curries, vegetables, lentils, okra, fish, chutneys, and pickles. You can try my Easy Dal recipe and add kokum to it or try the mung dal recipe for weight loss with kokum.

 Cinnamon

Cinnamon is a very popular spice around the world, added to foods and especially desserts. But other than its pleasant taste, it has many health benefits. It is widely used in India to treat diabetes.

There are many benefits to consuming cinnamon especially for weight loss. Studies have shown  that cinnamon lowers triglycerides, cholesterol, and blood sugar. It has insulin-like activity and increases the uptake of glucose into cells. It increases our body’s production of antioxidants (glutathione, superoxide dismutase) and contains many constituents and polyphenols which help against the development of degenerative diseases. It was also shown to decrease body weight and visceral fat. A simple cup of cinnamon tea or Kadha or Immune Boosting Tea recipe can assist with both weight loss and immune defense.

Ginger

Ginger is the ultimate thermogenic food that the kapha body type loves for weight loss. Ginger contains many active constituents including gingerol that has many health benefits. Studies show that ginger aids in weight loss by lowering triglycerides and lipids. It also lowers blood sugar and enhances the action of insulin. Gingerol was found to increase our body’s production of antioxidants such as glutathione, superoxide dismutase, and catalase. These help counteract free radical damage. Try this amazing Turmeric-Ginger Pickle recipe for weight loss.

Honey

Sugar and carbohydrates are usually associated with weight gain, but the Ayurveda tells us that honey is heating and therefore Kapha pacifying. Honey is a much healthier alternative than other sweeteners. Raw, unpasteurized honey contains enzymes, amino acids, vitamins, minerals, antioxidants, flavonoids, phenolic acids, and carotenoids. It is anti-bacterial and wound healing. Studies have found that honey lowers body weight, triglycerides, and leptin levels – a hormone that causes weight gain. If you can getting a sweet craving try my Homemade Naturally Sweetened Strawberry Jam recipe that is made with honey.

Mung beans/Moong dal

The most popular Ayurvedic food for weight loss is a nice bowl of Mung Dal Soup! Mung beans are nutrient-dense legumes, containing folic acid, magnesium, B vitamins, fibre, iron, zinc, and protein. As with many other legumes, it’s best to soak them in water before cooking to decrease phytates and anti-nutrients, and to combine them with spices, as is commonly done in many cultures. Mung beans contain a good amount of fibre (1 cup gives you 7g fibre) and protein, which make you feel full and eat less, as well as balancing your blood sugar. You can try Green Papaya and Moong Dal recipe, Moong Dal for Weight loss or the Oats Khichari recipe from my website for weight loss.

Leafy Greens

Green leafy vegetables or any type of saag are amazing bitter foods in Ayurveda for weight loss, fat burning, reducing mucus and balancing Kapha. These foods fall under bitter and astringent, therefore ideal for Kapha dosha balance. They are a MUST for every day meals! Adding leafy greens to you regular diet will completely transform your health. Leafy greens such as spinach, kale, beet greens, mustard greens, collard greens, watercress, arugula, cilantro and parsley leaves are packed with vitamins, minerals as well as small amount of proteins. Try my Sprouts, Baby Kale and Avocado Salad recipe for lunch!

Fenugreek

Fenugreek seeds are a legume whose seeds are used as a spice and leaves are also common in many Asian recipes. It is especially good for kapha and vata doshas and helps remove excess mucus associated with kapha. The seeds contain protein, B vitamins, folate, minerals, iron, flavonoids, diosgenin, volatile oils, and a lot of fibre. In fact the seeds are about 45% fibre (soluble and insoluble) and this fibre is responsible for many of its effects on weight and health. Studies show that fenugreek decreases cholesterol, blood sugar, and decreases insulin resistance. One study also found reduction in body weight, BMI, adipose tissue weight, and leptin in animals (47-50). See my fenugreek sprouts recipe which could be easily used for weight loss.

Ghee

Ayurveda recommends small amount of ghee even for Kapha dosha. Ghee is clarified butter that has the whey, casein, and lactose removed. It is extremely popular in South East Asian cooking and many foods and spices are cooked in ghee. Certain spices actually release their volatile oil and increase in absorption after cooking in ghee. Ghee contains conjugated linoleic acid (CLA), antioxidants, and butyric acid. Butyric acid is a short chain fatty acid that is also made by our gut bacteria. It is absorbed by colon cells to be used for energy and is also anti-inflammatory. CLA is shown to reduce fat accumulation and leptin levels. Read more about Benefits of Ghee in my previous blog.

The above are the top 10 foods – however ideally In order to help balance kapha, it is recommended to do a detox at  least twice a year. This will help remove toxins and improve your energy, digestion, and mental clarity. I have a wonderful 21-Day  Ayurvedic Detox program for Kapha (vegetarian and non-vegetarian  
options). This program explains your dosha and guides you in a detoxification with food and lifestyle changes. It also provides a detailed meal plan, many recipes, a shopping list to keep you organized, a supplement guide, and so much more. It makes detoxification easy and healthy!

References:

1. Bharat B. Aggarwal. Healing Spices: How to Use 50 Everyday and Exotic Spices To Boost Health and Beat Disease. Sterling: 2011.    
2. Pan Y et al. Curcumin improves glycolipid metabolism through regulating peroxisome proliferator activated receptor γ signalling pathway in high-fat diet-induced obese mice and 3T3-L1 adipocytes. R Soc Open Sci. 2017 Nov 15;4(11):170917.
3. Preventive effect of a melon extracts rich in superoxide scavenging activity on abdominal and liver fat and adipokine imbalance in high-fat-fed hamsters. J Agric Food Chem. 2009 Jul 22;57(14):6461-7
4. Fachinan R et al. Effectiveness of Antihyperglycemic Effect of Momordica charantia: Implication of T-Cell Cytokines. Evid Based Complement Alternat Med. 2017;2017:3707046.
5. Krawinkel MB et al. Bitter gourd reduces elevated fasting plasma glucose levels in an intervention study among prediabetics in Tanzania. J Ethnopharmacol. 2018 Jan 12;216:1-7.
6. Vasques CA et al. Hypolipemic effect of Garcinia cambogia in obese women. Phytother Res. 2014 Jun;28(6):887-91.
7. Zeynep Tuzcu et al. Cinnamon Polyphenol Extract Inhibits Hyperlipidemia and Inflammation by Modulation of Transcription Factors in High-Fat Diet-Fed Rats. Oxid Med Cell Longev. 2017 ;2017:158309
8. Hua Ping et al. Antidiabetic effects of cinnamon oil in diabetic KK-Ay mice. Food Chem Toxicol. 2010 Aug-Sep;48(8-9):2344
9. Reza Alizadeh-Navaei et al. Investigation of the effect of ginger on the lipid levels. A double blind controlled clinical trial. Saudi Med J. 2008 Sep;29(9):1280-4.
10. Dustmann JH. Antibacterial effect of honey. Apiacta. 1979;14:7
11. Aljadi AM, Kamaruddin MY. Evaluation of the phenolic contents and antioxidant capacities of two Malaysian floral honeys. Food Chem. 2004;85:513–518.
12. Jing Gong et al. Effect of fenugreek on hyperglycaemia and hyperlipidemia in diabetes and prediabetes: A meta-analysis. J Ethnopharmacol. 2016 Dec 24 ; 194:260-268.
13. Shen P et al. Effects of conjugated linoleic acid (CLA) on fat accumulation, activity, and proteomics analysis in Caenorhabditis elegans. Food Chem. 2018 May 30; 249:193-201.

 

 

The post Top 10 Ayurvedic SuperFoods for Fat-burning, Weight loss and Kapha Dosha Balancing appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/top-10-ayurvedic-superfoods-fat-burning-weight-loss-kapha-dosha-balancing/

Fenugreek Sprouts for your Salad

Fenugreek Sprouts for your Salad

Making your own fenugreek sprouts is easy and a tasty addition to any salad! Fenugreek seeds are used as a spice but are actually legumes that can be sprouted like other legumes. Sprouting increases the nutrient content as well as digestibility of the legume. You can use these sprouts raw in salads. You can add up to one cup at a time, depending on your taste. For safety reasons, ensure that you store the sprouts in a safe container in the fridge for a few days.

Fenugreek Nutrients

-Iron – 1 cup provides about 8mg of iron

-Fibre – 100g of seeds provides 25g fibre. In fact, fenugreek is used as a food stabilizer and emulsifying agent due to its fibre, protein, and gum content. Seeds contain insoluble and soluble fibre and the gum portion contains galactose and mannose which are associated with its blood sugar lowering effect.

-Protein – 100g of fenugreek seeds contain 23g protein

-B vitamins, folate

-Many minerals such as calcium, zinc, selenium, manganese, copper

But keep in mind that sprouting the seeds will alter or increase the content of many of these nutrients.

Studies have shown that fenugreek has these benefits:

–Promoting milk production while breastfeeding

-Helps with PMS symptoms by balancing hormones

-Lowers blood sugar, cholesterol, and triglycerides

-Helps with digestion and gas, including colic

-Antioxidant and lowers lipid peroxidation which is a factor involved in atherosclerosis

-Helps with inflammation and asthma

Ayurveda

–Pungent and bitter. Warming. Balances kapha and vata doshas.

How to Sprout Fenugreek Seeds

1. Obtain a desired amount of fenugreek seeds (can be purchased in bulk or packaged), you could start with 1/4 cup
2. Choose a good sized mason jar with a wide lid. Remove the lid, and place a mesh or cheesecloth or muslin cloth over the mouth of the lid, secure tightly with an elastic band.
3. Place the seeds in the jar, fill with water, secure the mesh on top and leave for 12 hours (or overnight).
4. After 12 hours, remove the water, rinse carefully under running water, and pour out all the water (through the cloth). Once the water is emptied, place the jar horizontally (or at a little bit of an angle on a plate). You can keep it on the kitchen counter, not in direct sunlight, but not in the dark either
5. Twice a day (once in the morning, once before bed) rinse the jar under water, through the cloth. Place back on the plate.
6. After 2 days, sprouts will show. However, leave the sprouts to grow longer, for up to a week.
7. At the end, remove the sprouts and store in a container in the fridge.

 

Reference:

Sajad Ahmad, WaniPradyumanKumar. Fenugreek: A review on its nutraceutical properties and utilization in various food products. Journal of the Saudi Society of Agricultural Sciences. 2016

The post Fenugreek Sprouts for your Salad appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/fenugreek-sprouts-salad/

Top 10 Ayurvedic SuperFoods for Fat-burning, Weight loss and Kapha Dosha Balancing

Top 10 Ayurvedic SuperFoods for Fat-burning, Weight loss and Kapha Dosha Balancing

Eating to Balance Kapha Dosha

The kapha dosha benefits from a diet that contains whole foods and spices which are dry, light, and warming. They should lower mucus production and support digestion and elimination. Foods should be eaten as three small meals with minimal snacking in between. Kapha tastes include bitter, pungent, and astringent.

Tips for Fat-loss for Kapha’s

Along with following a Kapha specific diet the following will give you amazing weight-loss success

1. Practice yoga for 15 minutes every morning. Include sun salutation in your practice.
2. Add pranayama to your practice especially Kapal Bhati or breath of fire. Note contraindication before practicing.
3. Kick start your weight loss with Kapha dosha detox. You can check out the Fab & Glowing detox program here.
4. In order to improve the digestive power or Agni try the turmeric-ginger pickle recipe and consume this before every meal.
5. Include the following Top 10 Ayurvedic Food for Fat-burning and Kapha Dosha Balancing in your diet to accelerate weight loss.

Turmeric

 Turmeric is a rhizome in the ginger family that has a long history of use as a food and a healing agent. It is a staple in Ayurveda and Asian cuisine and has become more popular in the West. It contains many constituents such as curcumin, volatile oils, and antioxidants that have many effects on health. Turmeric helps with digestion and weight loss by suppressing body fat accumulation. Try this amazing Ayurvedic Golden Milk Recipe for weight loss. One study showed that curcumin – an important antioxidant in Turmeric decreased body weight, fat mass, lipids, blood sugar, and increased insulin sensitivity. It also stimulated fat breakdown and lipase function. I am in the process of finishing of my new kindle ebook on Turmeric and will share with you once I publish.

Bitter gourd

Bitter gourd (or bitter melon) is a popular ingredient in South East Asian cooking. I have a great stir fry recipe here. Bitter gourd or bitter melon can reduce the weight of white adipose tissue and visceral fat, while reducing leptin production. It can reduce triglycerides, lipids that contribute towards weight gain. In addition to targeting fat, one of the more known benefits of bitter melon is for lowering blood sugar. In fact, there are numerous studies showing decreases insulin resistance, increasing glucose uptake into cells, upregulation of the insulin receptor, and increased beta-cells in the pancreas (which make insulin).

Kokum

Kokum is a plant in the mangosteen family who fruit is used in Southeast Asian countries, and provides a sour taste to food. It is known as Garcinia indica which contains hydroxycitric acid (HCA) and garcinol just like Garcinia cambogia. Studies on HCA show that it helps in weight loss and suppressing fat accumulation. Kokum can be found dried and used in food similarly to tamarind. You can add it to foods such as curries, vegetables, lentils, okra, fish, chutneys, and pickles. You can try my Easy Dal recipe and add kokum to it or try the mung dal recipe for weight loss with kokum.

 Cinnamon

Cinnamon is a very popular spice around the world, added to foods and especially desserts. But other than its pleasant taste, it has many health benefits. It is widely used in India to treat diabetes.

There are many benefits to consuming cinnamon especially for weight loss. Studies have shown  that cinnamon lowers triglycerides, cholesterol, and blood sugar. It has insulin-like activity and increases the uptake of glucose into cells. It increases our body’s production of antioxidants (glutathione, superoxide dismutase) and contains many constituents and polyphenols which help against the development of degenerative diseases. It was also shown to decrease body weight and visceral fat. A simple cup of cinnamon tea or Kadha or Immune Boosting Tea recipe can assist with both weight loss and immune defense.

Ginger

Ginger is the ultimate thermogenic food that the kapha body type loves for weight loss. Ginger contains many active constituents including gingerol that has many health benefits. Studies show that ginger aids in weight loss by lowering triglycerides and lipids. It also lowers blood sugar and enhances the action of insulin. Gingerol was found to increase our body’s production of antioxidants such as glutathione, superoxide dismutase, and catalase. These help counteract free radical damage. Try this amazing Turmeric-Ginger Pickle recipe for weight loss.

Honey

Sugar and carbohydrates are usually associated with weight gain, but the Ayurveda tells us that honey is heating and therefore Kapha pacifying. Honey is a much healthier alternative than other sweeteners. Raw, unpasteurized honey contains enzymes, amino acids, vitamins, minerals, antioxidants, flavonoids, phenolic acids, and carotenoids. It is anti-bacterial and wound healing. Studies have found that honey lowers body weight, triglycerides, and leptin levels – a hormone that causes weight gain. If you can getting a sweet craving try my Homemade Naturally Sweetened Strawberry Jam recipe that is made with honey.

Mung beans/Moong dal

The most popular Ayurvedic food for weight loss is a nice bowl of Mung Dal Soup! Mung beans are nutrient-dense legumes, containing folic acid, magnesium, B vitamins, fibre, iron, zinc, and protein. As with many other legumes, it’s best to soak them in water before cooking to decrease phytates and anti-nutrients, and to combine them with spices, as is commonly done in many cultures. Mung beans contain a good amount of fibre (1 cup gives you 7g fibre) and protein, which make you feel full and eat less, as well as balancing your blood sugar. You can try Green Papaya and Moong Dal recipe, Moong Dal for Weight loss or the Oats Khichari recipe from my website for weight loss.

Leafy Greens

Green leafy vegetables or any type of saag are amazing bitter foods in Ayurveda for weight loss, fat burning, reducing mucus and balancing Kapha. These foods fall under bitter and astringent, therefore ideal for Kapha dosha balance. They are a MUST for every day meals! Adding leafy greens to you regular diet will completely transform your health. Leafy greens such as spinach, kale, beet greens, mustard greens, collard greens, watercress, arugula, cilantro and parsley leaves are packed with vitamins, minerals as well as small amount of proteins. Try my Sprouts, Baby Kale and Avocado Salad recipe for lunch!

Fenugreek

Fenugreek seeds are a legume whose seeds are used as a spice and leaves are also common in many Asian recipes. It is especially good for kapha and vata doshas and helps remove excess mucus associated with kapha. The seeds contain protein, B vitamins, folate, minerals, iron, flavonoids, diosgenin, volatile oils, and a lot of fibre. In fact the seeds are about 45% fibre (soluble and insoluble) and this fibre is responsible for many of its effects on weight and health. Studies show that fenugreek decreases cholesterol, blood sugar, and decreases insulin resistance. One study also found reduction in body weight, BMI, adipose tissue weight, and leptin in animals (47-50). See my fenugreek sprouts recipe which could be easily used for weight loss.

Ghee

Ayurveda recommends small amount of ghee even for Kapha dosha. Ghee is clarified butter that has the whey, casein, and lactose removed. It is extremely popular in South East Asian cooking and many foods and spices are cooked in ghee. Certain spices actually release their volatile oil and increase in absorption after cooking in ghee. Ghee contains conjugated linoleic acid (CLA), antioxidants, and butyric acid. Butyric acid is a short chain fatty acid that is also made by our gut bacteria. It is absorbed by colon cells to be used for energy and is also anti-inflammatory. CLA is shown to reduce fat accumulation and leptin levels. Read more about Benefits of Ghee in my previous blog.

The above are the top 10 foods – however ideally In order to help balance kapha, it is recommended to do a detox at  least twice a year. This will help remove toxins and improve your energy, digestion, and mental clarity. I have a wonderful 21-Day  Ayurvedic Detox program for Kapha (vegetarian and non-vegetarian  
options). This program explains your dosha and guides you in a detoxification with food and lifestyle changes. It also provides a detailed meal plan, many recipes, a shopping list to keep you organized, a supplement guide, and so much more. It makes detoxification easy and healthy!

References:

1. Bharat B. Aggarwal. Healing Spices: How to Use 50 Everyday and Exotic Spices To Boost Health and Beat Disease. Sterling: 2011.    
2. Pan Y et al. Curcumin improves glycolipid metabolism through regulating peroxisome proliferator activated receptor γ signalling pathway in high-fat diet-induced obese mice and 3T3-L1 adipocytes. R Soc Open Sci. 2017 Nov 15;4(11):170917.
3. Preventive effect of a melon extracts rich in superoxide scavenging activity on abdominal and liver fat and adipokine imbalance in high-fat-fed hamsters. J Agric Food Chem. 2009 Jul 22;57(14):6461-7
4. Fachinan R et al. Effectiveness of Antihyperglycemic Effect of Momordica charantia: Implication of T-Cell Cytokines. Evid Based Complement Alternat Med. 2017;2017:3707046.
5. Krawinkel MB et al. Bitter gourd reduces elevated fasting plasma glucose levels in an intervention study among prediabetics in Tanzania. J Ethnopharmacol. 2018 Jan 12;216:1-7.
6. Vasques CA et al. Hypolipemic effect of Garcinia cambogia in obese women. Phytother Res. 2014 Jun;28(6):887-91.
7. Zeynep Tuzcu et al. Cinnamon Polyphenol Extract Inhibits Hyperlipidemia and Inflammation by Modulation of Transcription Factors in High-Fat Diet-Fed Rats. Oxid Med Cell Longev. 2017 ;2017:158309
8. Hua Ping et al. Antidiabetic effects of cinnamon oil in diabetic KK-Ay mice. Food Chem Toxicol. 2010 Aug-Sep;48(8-9):2344
9. Reza Alizadeh-Navaei et al. Investigation of the effect of ginger on the lipid levels. A double blind controlled clinical trial. Saudi Med J. 2008 Sep;29(9):1280-4.
10. Dustmann JH. Antibacterial effect of honey. Apiacta. 1979;14:7
11. Aljadi AM, Kamaruddin MY. Evaluation of the phenolic contents and antioxidant capacities of two Malaysian floral honeys. Food Chem. 2004;85:513–518.
12. Jing Gong et al. Effect of fenugreek on hyperglycaemia and hyperlipidemia in diabetes and prediabetes: A meta-analysis. J Ethnopharmacol. 2016 Dec 24 ; 194:260-268.
13. Shen P et al. Effects of conjugated linoleic acid (CLA) on fat accumulation, activity, and proteomics analysis in Caenorhabditis elegans. Food Chem. 2018 May 30; 249:193-201.

 

 

The post Top 10 Ayurvedic SuperFoods for Fat-burning, Weight loss and Kapha Dosha Balancing appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/top-10-ayurvedic-superfoods-fat-burning-weight-loss-kapha-dosha-balancing/

Episode 95: 8 Ways To Shift Your Mindset To Shift Your Lifestyle

Are you looking for the latest diet or exercise equipment to shift your lifestyle and lose the weight? What if I told you that without some major shifts in mindset, the best diet or exercise program can’t help you. That is the truth! In today’s podcast we’ll talk about eight essential mindset shifts to improve ... Read more

The post Episode 95: 8 Ways To Shift Your Mindset To Shift Your Lifestyle appeared first on Cut the Fat Weight Loss Blog | Weight Loss Podcast | Diet | Lose Weight Blog | Fat Loss Program | Weight Loss Motivation | Paleo.

from RSSMix.com Mix ID 8197828 http://cutthefatpodcast.com/4013/fat-loss-podcasts/episode-95-8-ways-to-shift-your-mindset-to-shift-your-lifestyle

Fenugreek Sprouts for your Salad

Fenugreek Sprouts for your Salad

Making your own fenugreek sprouts is easy and a tasty addition to any salad! Fenugreek seeds are used as a spice but are actually legumes that can be sprouted like other legumes. Sprouting increases the nutrient content as well as digestibility of the legume. You can use these sprouts raw in salads. You can add up to one cup at a time, depending on your taste. For safety reasons, ensure that you store the sprouts in a safe container in the fridge for a few days.

Fenugreek Nutrients

-Iron – 1 cup provides about 8mg of iron

-Fibre – 100g of seeds provides 25g fibre. In fact, fenugreek is used as a food stabilizer and emulsifying agent due to its fibre, protein, and gum content. Seeds contain insoluble and soluble fibre and the gum portion contains galactose and mannose which are associated with its blood sugar lowering effect.

-Protein – 100g of fenugreek seeds contain 23g protein

-B vitamins, folate

-Many minerals such as calcium, zinc, selenium, manganese, copper

But keep in mind that sprouting the seeds will alter or increase the content of many of these nutrients.

Studies have shown that fenugreek has these benefits:

–Promoting milk production while breastfeeding

-Helps with PMS symptoms by balancing hormones

-Lowers blood sugar, cholesterol, and triglycerides

-Helps with digestion and gas, including colic

-Antioxidant and lowers lipid peroxidation which is a factor involved in atherosclerosis

-Helps with inflammation and asthma

Ayurveda

–Pungent and bitter. Warming. Balances kapha and vata doshas.

How to Sprout Fenugreek Seeds

1. Obtain a desired amount of fenugreek seeds (can be purchased in bulk or packaged), you could start with 1/4 cup
2. Choose a good sized mason jar with a wide lid. Remove the lid, and place a mesh or cheesecloth or muslin cloth over the mouth of the lid, secure tightly with an elastic band.
3. Place the seeds in the jar, fill with water, secure the mesh on top and leave for 12 hours (or overnight).
4. After 12 hours, remove the water, rinse carefully under running water, and pour out all the water (through the cloth). Once the water is emptied, place the jar horizontally (or at a little bit of an angle on a plate). You can keep it on the kitchen counter, not in direct sunlight, but not in the dark either
5. Twice a day (once in the morning, once before bed) rinse the jar under water, through the cloth. Place back on the plate.
6. After 2 days, sprouts will show. However, leave the sprouts to grow longer, for up to a week.
7. At the end, remove the sprouts and store in a container in the fridge.

 

Reference:

Sajad Ahmad, WaniPradyumanKumar. Fenugreek: A review on its nutraceutical properties and utilization in various food products. Journal of the Saudi Society of Agricultural Sciences. 2016

The post Fenugreek Sprouts for your Salad appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/fenugreek-sprouts-salad/

Ayurvedic Roasted Turmeric Potatoes

I have been cooking with turmeric a lot lately. It is a wonderful spice that provides many health benefits for inflammation, skin health, nervous system, digestion, as well as being anti-septic and anti-cancer. Actually.. I am writing a Turmeric e-book that will be out soon! All the benefits of turmeric, the history, and the >100  study references behind turmeric will be discussed, as well as >60 recipes of food and body care uses!

Turmeric is pacifying for vata, pitta, and kapha

Turmeric is bitter, pungent, astringent

Turmeric is heating and drying

In the meantime, enjoy this recipe!

Ingredients:

• Potatoes, 3
• Sesame seed oil, 2 tbsp
• Garlic cloves, minced. 2
• Turmeric powder, 1/2 tsp
• Cayenne, 1/4 tsp
• Paprika, 1/2 tsp
• Himalayan salt, to taste
• Lemon juice, 2 tsp

Directions:

1. Preheat oven to 450F/230C
2. In a small bowl add the spices and mix with sesame oil
3. Clean the potatoes and  slice into wedges
4. Add the potatoes in a bowl and coat them with the mix
5. Spread the potatoes on a baking sheet
6. Bake for 20 minutes, take them out to flip them, bake another 10 minutes
7. Check with a fork that the potatoes are cooked.

The post Ayurvedic Roasted Turmeric Potatoes appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/ayurvedic-roasted-turmeric-potatoes/

Ayurvedic Kamut Flour Chapati or Roti with Nigella Seeds

I came back from my friend Sapna Jain’s store called the East India Company. You can almost find “anything” that is needed for South East Asian cooking. And since Sapna is getting more into organic my grocery bags are getting heavier every time I visit her.

On my last visit to Sapna’s I bought in organic Kamut flour as well as some other unique flours, nuts, seeds and superfoods from her. After getting the flour I have been waiting for my mom to come and stay with me. Well as hubby away in Bangladesh for 10 days I found the perfect opportunity to wake up early in the morning make chapati with Ammu (my mother)!

So it is the simplest recipe I have shared with you as far as ingredients are concerned however processing is difficult because not everyone can make their roti or chapatti round! It’s an art! So, I made two which were not the best round ones but the rest were made by Ammu.

Why use Kamut:

A grain derived from an ancient Egyptian variety of wheat.  It has large kernels that can be ground, processed into flakes or cooked whole. 

Dosha: Pitta pacifying

Energy: Cooling

Nutrients: Vitamin E, Vitamin C, Niacin, Magnesium, Zinc, Selenium and Manganese. Kamut is also high in dietary fiber.

Some tricks from Ammu that I learned:

1. Salt: Ammu used salt in water to cook the kamut flour or “atta” in a pot.
2. Cooking the flour: She believes in cooking the kamut flour before making the roti or chapatti. In Bangla (our native tongue) she uses the term “atta kai kora” or to cook the four before kneading the dough in warm water.
3. Adding spice: We used a spice to make the roti taste great and have a medicinal value added to it.
4. Keeping extra: Keeping extra flour in hand for dusting the roti while making it.
5. When rolling the chapati – keep on rotating it every few seconds to make it round.

Equipment needed:

1. Belon! Or the Rolling Pin. I got mine from Bangladesh.
2. Piri or the wooden flat round platform to roll the chapatti.
3. Mixing bowl
4. Flat iron pan or flat pan
5. Khonti or spatula to turn the chapatti or roti

 

 

Recipe

Ingredients:

• Kamut flour, organic – 2 cups
• Water, lukewarm water – 2/3 cups
• Himalayan rock salt – ½ teaspoon
• Black seeds or nigella seeds – 1/8 teaspoon
• Ghee or coconut oil – small amount

Instructions

1. In a pot bring water to boil and add salt.
2. Pour in the flour and mix the flour in water.
3. Add the nigella seeds to the flour.
4. Keep on mixing until nice dough like consistency is formed.
5. Transfer the mixture in the mixing bowl and start kneading with your hands.
6. Form dough and then roll it lengthwise.
7. Cut the dough into smaller portions to make 10 small balls.
8. Using the palm of your hand flatten the dough.
9. In a small bowl keep the extra flour and dip the dough in it.
10. Sprinkle more loose flour on the rolling platform or piri.
11. Place the dough on the piri and start rolling using the rolling pin.
12. Keep on moving or rotating the dough so it become round. Sprinkle more flour if you feel the surface is getting sticky.
13. Get all of the raw roti ready and place them on a plate.
14. On a stove top – place a flat pan on the stove and let it heat up.
15. Once hot and ready place one roti and leave it for a half a minute or until you see some bubbles form on the dough,
16. Flip and wait for the same.
17. You may see the roti fluffs up like a mini balloon – keep it like this for a few seconds and then turn. This is a really good sign.

 

The post Ayurvedic Kamut Flour Chapati or Roti with Nigella Seeds appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/kamut-flour-roti-chapati/

Ayurvedic Roasted Turmeric Potatoes

I have been cooking with turmeric a lot lately. It is a wonderful spice that provides many health benefits for inflammation, skin health, nervous system, digestion, as well as being anti-septic and anti-cancer. Actually.. I am writing a Turmeric e-book that will be out soon! All the benefits of turmeric, the history, and the >100  study references behind turmeric will be discussed, as well as >60 recipes of food and body care uses!

Turmeric is pacifying for vata, pitta, and kapha

Turmeric is bitter, pungent, astringent

Turmeric is heating and drying

In the meantime, enjoy this recipe!

Ingredients:

• Potatoes, 3
• Sesame seed oil, 2 tbsp
• Garlic cloves, minced. 2
• Turmeric powder, 1/2 tsp
• Cayenne, 1/4 tsp
• Paprika, 1/2 tsp
• Himalayan salt, to taste
• Lemon juice, 2 tsp

Directions:

1. Preheat oven to 450F/230C
2. In a small bowl add the spices and mix with sesame oil
3. Clean the potatoes and  slice into wedges
4. Add the potatoes in a bowl and coat them with the mix
5. Spread the potatoes on a baking sheet
6. Bake for 20 minutes, take them out to flip them, bake another 10 minutes
7. Check with a fork that the potatoes are cooked.

The post Ayurvedic Roasted Turmeric Potatoes appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/ayurvedic-roasted-turmeric-potatoes/

Ayurvedic Kamut Flour Chapati or Roti with Nigella Seeds

I came back from my friend Sapna Jain’s store called the East India Company. You can almost find “anything” that is needed for South East Asian cooking. And since Sapna is getting more into organic my grocery bags are getting heavier every time I visit her.

On my last visit to Sapna’s I bought in organic Kamut flour as well as some other unique flours, nuts, seeds and superfoods from her. After getting the flour I have been waiting for my mom to come and stay with me. Well as hubby away in Bangladesh for 10 days I found the perfect opportunity to wake up early in the morning make chapati with Ammu (my mother)!

So it is the simplest recipe I have shared with you as far as ingredients are concerned however processing is difficult because not everyone can make their roti or chapatti round! It’s an art! So, I made two which were not the best round ones but the rest were made by Ammu.

Why use Kamut:

A grain derived from an ancient Egyptian variety of wheat.  It has large kernels that can be ground, processed into flakes or cooked whole. 

Dosha: Pitta pacifying

Energy: Cooling

Nutrients: Vitamin E, Vitamin C, Niacin, Magnesium, Zinc, Selenium and Manganese. Kamut is also high in dietary fiber.

Some tricks from Ammu that I learned:

1. Salt: Ammu used salt in water to cook the kamut flour or “atta” in a pot.
2. Cooking the flour: She believes in cooking the kamut flour before making the roti or chapatti. In Bangla (our native tongue) she uses the term “atta kai kora” or to cook the four before kneading the dough in warm water.
3. Adding spice: We used a spice to make the roti taste great and have a medicinal value added to it.
4. Keeping extra: Keeping extra flour in hand for dusting the roti while making it.
5. When rolling the chapati – keep on rotating it every few seconds to make it round.

Equipment needed:

1. Belon! Or the Rolling Pin. I got mine from Bangladesh.
2. Piri or the wooden flat round platform to roll the chapatti.
3. Mixing bowl
4. Flat iron pan or flat pan
5. Khonti or spatula to turn the chapatti or roti

 

 

Recipe

Ingredients:

• Kamut flour, organic – 2 cups
• Water, lukewarm water – 2/3 cups
• Himalayan rock salt – ½ teaspoon
• Black seeds or nigella seeds – 1/8 teaspoon
• Ghee or coconut oil – small amount

Instructions

1. In a pot bring water to boil and add salt.
2. Pour in the flour and mix the flour in water.
3. Add the nigella seeds to the flour.
4. Keep on mixing until nice dough like consistency is formed.
5. Transfer the mixture in the mixing bowl and start kneading with your hands.
6. Form dough and then roll it lengthwise.
7. Cut the dough into smaller portions to make 10 small balls.
8. Using the palm of your hand flatten the dough.
9. In a small bowl keep the extra flour and dip the dough in it.
10. Sprinkle more loose flour on the rolling platform or piri.
11. Place the dough on the piri and start rolling using the rolling pin.
12. Keep on moving or rotating the dough so it become round. Sprinkle more flour if you feel the surface is getting sticky.
13. Get all of the raw roti ready and place them on a plate.
14. On a stove top – place a flat pan on the stove and let it heat up.
15. Once hot and ready place one roti and leave it for a half a minute or until you see some bubbles form on the dough,
16. Flip and wait for the same.
17. You may see the roti fluffs up like a mini balloon – keep it like this for a few seconds and then turn. This is a really good sign.

 

The post Ayurvedic Kamut Flour Chapati or Roti with Nigella Seeds appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/kamut-flour-roti-chapati/