A copper tongue scraper has so many health benefits for oral hygiene as well as, your holistic health.
👉 Removes harmful bacteria that inflames your gums and also prevents cavities.
👉 Improves the appearance of your tongue.
👉 Remove bacteria.
👉 Improve your overall health.
👉 helps to reduce bad breath.
👉 Aids in improving sense of taste.
Let’s talk about Ashwagandha
🍂 Ashwagandha 🍂
My personal favourite herb for the winter.
🍂 it’s warming and nourishes the body.
🍂 During the autumn season our agni (digestive 🔥) becomes sluggish & irregular. Ashwagandha helps to balance the agni and ensure it works correctly
🍂benefits of Ashwagandha.
👉It stimulates the digestive agni.
👉 aids sleep
👉 Strengthen the immune system.
🔸️ its warming & nourishing for the body
These are signs of a poor gut health –
acidity, abnormal stomach acid, H.pylori,, recurring bloating, and constipation
Below are some tips on what messes our gut health and how to improve gut health with sfood and lifestyle changes.
What messes up your gut health?
👉 Having a diet of Junk and processed foods.
👉 Living a Sedentary lifestyle.
👉 Chronic emotional stress.
👉 Sleep deprivation.
👉 Self-medicating yourself
👉 Overdosing & taking antibiotics without probiotics or vitamin B complex.
How to heal your gut.
👉 Eat a rainbow of fruit & veg.
👉 Cut down on refind sugars.
👉 Inculde more Whole grains into your diet.
👉 Don’t do to fat diets for extreme lose weight.
Other gut-friendly foods
✅ unsalted nuts (almonds and pistachios are best)
✅ Yogurt is an natural probiotic to populate your gut.
✅ Mushrooms are rich in beta-glucan and excellent for the gut.
✅ Over night soaked oats are the best, they are an excellent sources of beta-glucan and high in fibre that promotes gut health and keeps fuller for a longer time.
✅ Lean protein is an excellent source for someone that has poor gut health. like chicken, fish.
✅ For severe gut problems, following a plant-based diet for a month will reduce inflammation, repair thr gut and then slowly
✅ Triphala is more then a lexative. It is amazing for the gut while allowing to pass motions easily.
We naturally start to lose muscle mass after the age of 30. This is called sarcopenia and is part of the aging proccess. We can however slow this proccess by making simple lifestyle changes. Bulid lean muscle is one of the changes. It can help with Mobility, bone health, physically strong and toned , longevity, good posture, hormonal balance.
Bulid lean muscle can also also help with boosting the human growth hormone, mental health, and your gut health
Below are the best exercises to create lean muscle:
Bodyweight exercises (lunges, squats, pushups)
Using a Resistance band
Mobility exercises
Yoga asanas
Isometric exercises (such as plank, wall sit)
My Sabudana waffle recipe is quick and easy to make and very tasty. It’s a popular Maharashtrian delicacy, crispy form outside and soft from inside. It’s best enjoyed warm, with a cup of coffee.
Ingredients
1 cup soaked & washed Sabudana
1 cup chopped coriander
1 tsp ginger paste
1 green chilli chopped
3 small potatoes
Salt as needed
1 tbs lime juice
1 tbs sunflower oil
Method
• Wash and soak Sabudana overnight.
• Steam the potatos and mash them.
• Drain the sabudana and & air dry.
• Place the Sabudana, in a bowl, add in the mashed potato, ginger paste, chopped green chilli, chopped coriander. salt and lime juice .
• Mix well
• Make small flat pattys out of the mixture.
• grease the heated waffle maker with oil.
• Now place the flat patty in waffle maker and close it.
• Cook till the waffle patty is crispy from both sides.
Ingredients
1 tbs of oil
1 tsp Fennel seeds
1 medium Oinion
4 Garlic cloves
2 green chillies
2 tsp Salt
1 tsp Red chilli powder
1 tsp Turmeric
1 tsp Gram masala
Small cup Lemon juice
Handful of Coriander
2 Potatos
1 midium cup Frozen peas
Puff pastry sheet
Butter
1 tsp Cumin seeds
Method
To a large wok add 1tbs of oil.
Add in the cumin and flannel seeds and let them cook for a minute.
Now add in the onion, garlic, ginger and green chillies.
Then add in the turmeric, red chilli powder, gram masala and salt.
Mix well and let it Sauté for 5mins, to let the spices cook.
Add in the mashed potato and peas and mix well.
Add lemon juice and coriander and mix well. Let it cook for a few minutes and take it of gas.
Roll out the puff Pastry sheet and spread a layer of the mixture on it.
Slowly roll up the pastry sheet into a tight log.
Now cut the log in to slices and place it on to a baking tray.
Brush the pinwheels with butter to give it that golden colour.
Place the baking In the oven and bake at 400F for 20minutes.
Ingredients
1 cup of basmati rice
2 cups of water
1/2 cup frozen green peas
2 tsp olive oil
1/4 tsp cumin
1/4 turmeric
Season with rock salt
Method:
Boil the rice in water until it’s cooked. Now wash the peas in warm water to remove ice.
In a frying pan heat oil and add in cumin seeds. Once they have coloured & start to crackle slightly, add in the peas and cook for 2 mins. Now add in turmeric, salt & mix well. Remove from the heat.
Once the rice is cooked drained out the water and add it to the pea pan.
Using a fork mix it well through and add salt to taste.
Batata Poha is popular and traditional South Indian breakfast recipe. In Maharashtra it’s know as Pohe and in Gujarat as Poha.
Batata Poha Is easy to make and is low in calories. It has aprox 76.9% of carbs and 23% fat, making it an ideal choice for a quick healthy meal. It’s also packed with iron, and ranked low on the glycemic index.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Serves: 3 servings
Ingredients
2 cups thick Poha (rice flakes)
1 medium potatoe chopped
1 large onion chopped finely
8 curry leaves
1 tsp Cumin Seeds
1 tsp mustard seeds
1 tsp Asafoetida
1 tsp Turmeric Powder
Salt to taste
1 Lemon
2 tbs oil
1 cup of finely chopped fresh Coriander
Method
Put the poha in a strainer.
Wash the poha throughly and gently. Drain the excess water through a strainer.
In a large wok heat 2 tbs of oil. Add in the mustard seeds, once the seeds start to splut, add in the asafoetida, cumin seeds, green chilies and curry leaves.
Allow the spices to cook for 45- 50 seconds.
Now add in the chopped onions and sauté for 1-2 minutes.
Add in the boiled chopped potatoes and mix well and let it cook for 2mins. Stir to prevent sticking.
Add in the salt and turmeric powder. mix it and leave it for a minute.
Now add the soaked poha and mix well and let it cook for 3-4 minutes.
Add fresh lemon juice, and chopped coriander leaves.
Mix well & turn of the heat.
Batata poha is ready for serving.
Banana bread is made from mashed bananas . It’s a moist, sweet bread – like cake.
This quick and simple yet delicious and full of flavour banana bread loaf, only needs three ingredients to make.
Making it a ideal treat to bake on Sunday 23rd Feb – National Banana Bread day
Ingredients
1 cup of ripe bananas
265g Condensed milk
1 cup of self rising flour
1/2 tsp salt
1tsp baking soda
Method
Put the cup of bananas in medium bowl and mash it thoroughly with a fork.
Add in the condensed milk and mix. Then sieve in the flour, add baking soda and salt to the mixture.
Mix it throughly together with a wooden spoon until fairly smooth.
Grease and line the loaf tin with baking parchment and pour in the mixture.
Place the loaf tin into a pre-heated oven at 180°C and bake for 30-35mins.
Transfer to a wire rack to cool before serving.
Lena's Kitchen 