Homemade Roasted Oatmeal Granola Mix – Gluten Free and Better than Store Bought

This blog post shows the recipe for Homemade Roasted Oatmeal Granola Mix. This Oatmeal Granola Mix is gluten-free and better than the store-bought Oatmeal Granola Mix.

Ingredients:

• Oats, gluten free – 2 cups
• Coconut, flakes – ½ cup
• Almonds, slivered – 1 cup
• Sunflower seeds – ¼ cup
• Pumpkin seeds – ¼ cup
• Raisins – 1/3 cup
• Cinnamon, ground – ½ tbsp.
• Coconut Sugar, Organic – 3 tbsp.
• Almond Butter – ½ cup
• Sea salt – ¼ tsp.
• Vanilla extract – 1 tsp.

Instruction:

1. Preheat the oven for 325 F on the bake setting.
2. In a large bowl whisk together coconut sugar, nut butter, vanilla extract, cinnamon, and sea salt.
3. Add in the pumpkin seeds, sunflower seeds, slivered almonds, oats, and coconut flakes in another bowl– mix well.
4. Mix the ingredients in two bowls together. Wear gloves and mix them.
5. Line a baking tray with parchment paper and give it a light coating of oil.
6. Transfer the mixture to the baking sheet and bake for 6 – 8 minutes, take it out, stir it, and put it back in for another 6 – 8 minutes. Watch so doesn’t get burnt. In your oven it maybe 8-10 minutes – so keep a close eye and see how much time is required for your oven.
7. Remove from oven and set to cool. Once cool transfer to a storage container and add the raisins in and toss.
8. Store container in the fridge if not using immediately.

Read more recipe by Nahid, here.

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Tri-Doshic Quinoa Khichari

Learn how to make Tri-Doshic Quinoa Khichari. This khichari recipe is simple and easy to make. Read the recipe below.

Ingredients:

1 cup quinoa, (presoaked)

½ cup mung dal (presoaked)

3-4 cups of filtered water

1 cup chopped spinach

½ cup grated carrot

¼ cup green peas

1 teaspoon of ginger, grated

Salt to taste

1 tablespoon of Khichari spice mix

1 tablespoon of ghee or coconut oil

NOTE:

• Use 1 ½ cup from the quinoa khichari mix bag.
• Soak quinoa and dal overnight or a minimum of 1 hour.

Preparation:

1. Mix quinoa and dal together and soak in water. Drain the water out.
2. In a medium saucepan over medium-high heat add coconut oil or ghee.
3. Add all the spices and vegetables. Fry for 2 minutes. Add some salt to vegetables.
4. Stir in quinoa and mung beans into the pot. Mix well with the spices.
5. Add water, salt to taste and bring it to boil or until quinoa and dal both are soft (15-20 minutes). Once boiling lower heat to medium, cover, and simmer for 10 minutes.

Tri-Doshic Quinoa Khichari Details

Quinoa (keen-wah): contains of about 20% protein. It is high in the amino acid called lysine and a good source of iron and potassium. It also contains high levels of B-vitamins.

Mung Bean: A great source of protein that vegetarians rely on. Compare to rice, mung beans will be 3-4 times higher in protein content.

Ghee: Ghee stimulates digestion and boosts the immune system. Use in moderation if your body type is Kapha.

Ginger: This pungent flavor spice is Tri-doshic. However, pitta individuals should use it in moderation. It improves digestion, absorption, and assimilation of food. Ginger improves circulation and helps with congestion.

Spinach: Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.

Carrot: Carrots are nutrient-dense root vegetables and are rich in antioxidants, fiber, and beta-carotene.

Peas: Peas are rich in nutrients like iron, phosphorus, minerals, and B vitamins. Peas are extremely versatile and can accompany many meals as a side dish to meat or fish, be added to pasta and rice dishes, made into a soup, or cooked and cooled ready to be used in salads.

Read another khichari recipe here.

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15 Ways To Stop Weekend Weight Gain – How To Enjoy Your Weekends And Still Lose Weight

Monday mornings for dieters are like a perpetual groundhog day of guilt, shame, and penance… Research from Cornel Food & Brand Lab confirms that weight fluctuates throughout the week. On average, people weigh the least on Fridays and the most on Saturdays. If I were a betting man, I’d bet that this fact doesn’t surprise ... Read more

The post 15 Ways To Stop Weekend Weight Gain – How To Enjoy Your Weekends And Still Lose Weight appeared first on Cut the Fat Weight Loss Blog | Weight Loss Podcast | Diet | Lose Weight Blog | Fat Loss Program | Weight Loss Motivation | Paleo.

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Top 10 Non- Dairy Vegetarian Sources of Calcium

1. Broccoli

Broccoli is a branched, green vegetable with either purple or more commonly green flower buds. It belongs to the cruciferous family, along with cauliflower, cabbage and kale and it can be eaten raw or cooked, with just 80g (about 2 spears) counting as one of your five-a-day. This nutritional powerhouse is no stranger to plates. It is a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid.

2. Black Eyed Peas

Black-eyed peas beans are common legumes that are cultivated throughout the globe. These black-eyed peas are also known as Cowpeas. These black-eyed peas are pale in color and have a large black or red spot that looks like an eye. When it comes to packing in nutrition, you really can’t go wrong with super nutrient-rich, black-eyed beans. These savory legumes are an excellent source of complex carbs, fiber and many essential vitamins and minerals. Beans like black-eyed peas are so full of good nutrition that they’re considered both a protein food and a vegetable.

3. Almonds

As natural energy-boosters, almonds come loaded with good nutrition like many other nuts, but their high levels of fiber, vitamin E, proteins, and other important components just might make them the best part of the trail mix. Almonds are rich in vegetable proteins, minerals, vitamins, antioxidants, and phytochemicals.

4. Kale

Kale is highly nutritious, containing high levels of vitamins, minerals, and brain-boosting phytonutrients. Kale is easy to grow and generally inexpensive. It’s one of the simplest crops for local farmers to grow, thriving in small plots of land and personal gardens

5. Sweet Potato

Sweet potatoes are full of vitamins and minerals essential to daily health, according to the U.S. Department of Agriculture’s MyPlate guidelines, and have a number of benefits. A sweet potato is high in vitamin A, particularly in the form of beta-carotene. Eating just one of them baked in the skin will give you more than four times the recommended Daily Value of the nutrient, making it one of the richest plant sources of the vitamin there is. Vitamin A is important to the health of your vision, cells, and immune system, as well as embryonic growth.

6. Kelp

Kelp is an excellent source of iodine, potassium, magnesium, iron, and calcium. It is also an excellent source of vanadium, used in clinical studies to lower glucose levels in individuals suffering from diabetes type 1 and 2.

7. Figs

Figs are high in fiber and are a good source of several essential minerals, including magnesium, manganese, calcium (which promotes bone density) and potassium (which helps lower blood pressure), as well as vitamins, principally K and A, as well as folate and choline.

8. Tofu

Tofu is an excellent source of calcium and a very good source of manganese, copper, selenium, protein and phosphorus. In addition, tofu is a good source of omega-3 fatty acids, iron, magnesium, zinc and vitamin B1.

9. Black strap molasses

Blackstrap molasses is the dark, viscous molasses syrup that is produced by the third boiling. It is the thickest and darkest type of molasses, and it tends to have a bitter taste. Blackstrap molasses is also the most concentrated form, and it contains the most vitamins and minerals. For this reason, some sources say that it has the most health benefits.

10. Sunflower seeds

Sunflower seeds are rich in the B complex vitamins, which are essential for a healthy nervous system, and are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E. They also contain trace minerals, zinc, manganese, copper, chromium and carotene as well as monounsaturated and polyunsaturated fatty acids – types of ‘good’ fat that may help to protect the arteries.

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Quench Your Thirst during Fasting with Homemade Electrolyte Drinks & Tea

Fasting in summer is really challenging as we need to keep our body hydrated by drinking liquids. If we don’t keep our body hydrated, it will be dehydrated and make it difficult for us to fast by continuous thirst. There are amazing homemade electrolyte drinks and tea to quench your thirst.

In this blog post, I’ll be sharing my delicious homemade electrolyte drinks and tea.

Homemade Nourishing Electrolyte Drink

1 glass of water

2 tbsp. Of lime or lemon juice, freshly squeezed

1 small juice of orange

Himalayan or Sea Salt, a pinch

1/4 tsp. Raw unpasteurized honey

A pinch of Cayenne or turmeric

Watermelon juice

2-3 ounce of cubed watermelon

3-4 mint leaves

1-2 Tulsi or holy Basil leaves

Black pepper, a pinch

Fresh Breath Tea

As the name suggests, this drink is a refreshing treat for the body. After breaking fast and your meals drink this tradition fresh breath and good digestive power.

2 cups of water

4-5 mint leaves, crushed

1 cardamom, pressed

1 inch of cinnamon stick

1/2 tsp. Fennel seeds

1/4 tsp. Of grated fresh ginger

Simmer all ingredient for 15 minutes

Strain and drink this

It also will improve blood circulation.

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Ayurvedic Herbs and Pranayama for Respiratory Health – A Holistic Protection from Corona Virus

Ayurvedic Herbs and Pranayama for Respiratory Health – A Holistic Protection from Corona Virus

The News headlines are constantly highlighting about the coronavirus. I am confessing here that I do not listen to regular news however I am kept pretty up-to-date during social gatherings with my family members and friends.

Recently we went for a family dinner at my aunt’s home and as a Herbalist and Ayurvedic practitioner, I was asked what have I been doing for the protection against coronavirus. When my answer was usual that I do during winter and I am not doing much specifically for this, I think my family looked a bit concerned. The conversation then carried on about “how many countries are now impacted by a coronavirus and what people are doing for prevention.” My husband also seemed concerned as the vaccine to combat this condition will take up to six months to develop.

So here I am writing for my readers, family members, and friends – what I would be personally doing and what top remedies are there to prevent or protect against coronavirus.

First, understand what it is and what are the symptoms of this condition.

“Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases such as ) and Severe Acute Respiratory Syndrome (SARS-CoV). A novel coronavirus (nCoV) is a new strain that has not been previously identified in humans. Coronaviruses are zoonotic, meaning they are transmitted between animals and people.” –  World Health Organization or WHO

According to WHO – common signs of infection include respiratory symptoms, fever, cough, shortness of breath and breathing difficulties. In more severe cases, the infection can cause pneumonia, severe acute respiratory syndrome, kidney failure, and even death. 

First and foremost, keep your anxiety and stress levels under control as panic and stress will lower your immune system. Wear a face mask, keep your hygiene levels high (wash your hands, keep hand sanitizer with you), cover your mouth when coughing or sneezing and do not touch your face with unwashed hands. Avoid traveling if you are concerned or prone to respiratory conditions and avoid close contact with people who have any respiratory conditions. If you experience any of the symptoms – please visit you, doctor to get tested.

Find an Alternative Practitioner if you are concerned and want to do some work in order to protect yourself by following dietary, lifestyle improvements and add a tea or tincture for your personal protection. A customized herbal tea or tincture that is right for your body type will be prepared to keep in mind your health challenges by a good herbalist. Usually, Herbalists can work with any medication you are taking or take into consideration if other health challenges are present because they will take into consideration the contraindications and herb-drug interactions.

Additionally, check out my Kadha Recipe from a previous blog I wrote.

Following are the herbs I would consider for my clients and all of these herbs have been used and researched for centuries for respiratory conditions and immunity.

Ayurvedic Herbs

Tulsi/Tulasi/Holy Basil: Holy basil or Tulsi is ideally used to remove “kaph” or “mucus” from the lungs and upper respiratory tract. Tulsi has been used in Ayurvedic medicine to improve immunity, treating fevers and flu. Tulsi is used in asthma, bronchitis, rhinitis and respiratory allergies. Tulsi is used in clear dampness and ama that can cause chest infection. These attributes of Tulsi makes it a good protective tool against the Coronavirus.  The natural compounds in Tulsi such as camphene, eugenol, and cineole can provide relief from congestion and other symptoms of lung disorders. Tulsi is also known to combat high fevers.

Mulethi/Licorice: Traditionally used in lung conditions such as asthma, bronchitis, wheezing, phlegm, sore throat, laryngitis, and tonsillitis. Licorice is known to liquify the mucus. According to Stephan Harrod Buhner, author of Herbal Antivirals, Licorice is an antiviral herb. It strongly inhibits the ability of many of the viruses to create the membrane pore through which the viruses then enter cells. I would most likely be including this for protection against Coronavirus. Another bonus benefit of Licorice is like Tulsi it can support the adrenal health to manage stress levels. Increased stress can lower our immune defense. Note that it cannot be used if one has high blood pressure.

Guduchi/Giloy/Heartleaf Moonseed: This is one interesting herb that is used for many conditions including Autoimmune conditions. In Sanskrit “Gu” means “Hidden”, “Du” means “Toxins and “Chi” means “Blood Toxins” – therefore, Guduchi in Ayurvedic medicine is used to remove toxins from the blood to purify it. According to Dr. Vasant Lad, in chronic fever Guduchi is given 3 times daily. Guduchi is also suitable for all three doshas. During an interview when asked, Baba Ramdev mentions Giloy as a preventative tool against Coronavirus.

Haldi/Turmeric: In Ayurvedic medicine, turmeric is also used against many infectious diseases, common cold, fever, and sore throat. Turmeric is one of the best defenses against inflammation and toxins. Combines with tulsi, Guduchi, clove, and licorice this would make an excellent protective tea that can be easily be made in your kitchen. If you want to learn more about this wonderful spice – get my kindle ebook on “Turmeric – The Ayurvedic Golden Gem.”

Kalonji/Krishna Jiraka/Black Seed: Mentioned in Ayurvedic texts, Unani medicine, and the Quran Kalonji or Black Seed has been used for many upper respiratory tract conditions and would probably be my number one go-to home remedy that can be used to protect coronavirus. Traditionally used in asthma, cough, and hayfever. The black seed oil contains thymoquinone, vitamin B1, B2, and B3 which provide the body with powerful antioxidants that reduce inflammation – a useful benefit during minor headaches, fever and flu. Combined with honey it is an excellent tonic against cough. You can also read my previous blog on “Black Seed Oil: A Remedy for Everything but Death.”

Methi Seeds/Fenugreek: This is another one of my favorites that are mentioned in Ayurvedic Medicine, Chinese Medicine as well as used by the Greek and Islamic healers for many respiratory conditions such as, lung congestion, sinus, asthma, and bronchitis. According to “Medical News Today” fenugreek is useful against bacterial, fungal and viral infections. The seeds contain a wide array of natural compounds that are beneficial for the respiratory system. The herb is an expectorant, demulcent, anti-inflammatory, and antispasmodic. I also recommend sprouting fenugreek seeds or eating the leafy greens of the plant. Read my blog on “Fenugreek Sprouts for your Salads.”

Ardrakam/Ginger: This pungent-sweet and heating spice is most commonly used in the world for cold, flu, fever, nausea and digestion. I say it’s a SUPER spice for boosting your immunity and is an effective remedy to fight against allergies and infectious conditions. The compounds in ginger that fights infections, free radicals and reduce inflammation are gingerols, shogaol, and paradols. Ginger is antiviral properties that may protect against respiratory tract infections. Ginger tea with a little jaggery or molasses would be a good preventative remedy.

Amla/Indian Gooseberry: Amla, a favorite amongst many Indians. It is a fruit that is used as herbal remedy due to its antioxidant, anti-inflammatory and adaptogenic properties. Although a sour fruit, Amla does not aggravate Pitta dosha therefore is extremely popular as a tridoshic remedy. The fruit contains vitamin C and bioflavonoids that makes it immune supportive.

Yogic Pranayama for Respiratory System:

Pranayama is one of the eight aspects of Yogic practices. Regular practice of Pranayama along with Asana’s can improve our breathing and strengthen our lungs. Pranayama is the controlled breathing techniques practiced by many Yogis. It is a series of breathing process that controls inhalation, retention, and exhalation of the breath. As breathing sustains life, controlled breathing has positive impact on our immunity, respiratory and lung health. Simply put it is a tool that uses breath to exercise the lungs.

Inhalation fills the lungs with fresh air, retention raises our bodies internal temperature and increases the. oxygen absorption and exhalation release toxins out of our bodies. Pranayama or Breathing Exercises controls the above 3 in various ways to generate benefits for the body. These practices will definitely boost the immune system and prevent against viruses such as the Coronavirus.

Note – you MUST go to a qualified practitioner to understand which ones to do or ones to avoid. Some of the pranayamas are not recommended for people with low or high blood pressure,

Many types of Pranayama and their benefits for our Respiratory Health

1. Yogic Breath – to reduce stress and feel relaxed
2. Nadi Shodhona (Alternative Nostril Breathing) – opens blocked nostrils and good for people suffering from cold and flu.
3. Kapalbhati (Forceful Exhalation) – known to aid in asthma, chronic bronchitis and clearing nasal passage ways.
4. Bharamari (Humming Bee) – Clears throat and nostrils.
5. Ujjayi (The Victorious Breath) – Creates heat in the body, clears throat and reduces stress.

These are some wonderful practices to incorporate in your life whether you are concerned about coronavirus or not. Having preventative techniques against cold, flu and infectious disease is a smart way to feel assured during times like this.

I am mentioning here again that no matter what we say as bloggers on the internet – your personal health is important. Therefore, consulting a good practitioner is the most important thing to do before you consider any herbs or pranayamas. 

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