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:
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.
Sagg paneer/ sagg tofu is very popular in northern India and originates from the Migdalia cuisine.
Saag tofu is my healthy variation of saag paneer. This is a healthier, low fat version, but Still delicious and full of taste. I prefer to use tofu instead of paneer when making this curry, as tofu contains last calories and fat then paneer. If you prefer to use paneer, please do so.
Tofu paneer is really easy to make, it takes me about 25 minutes to make. It’s a really simple but tasty curry to make, as it only needs a few ingredients. Sagg Tofu is best served with rice, chapati or naan bread.
Ingredients
6 ounces of tofu & cut it into 1 inch cubes
1 bag of spinach chopped up.
2 tbs olive oil
Tomato puree
1 tsp ground turmeric
1 tsp ground cumin
1 tsb garam masala
1tsp ground coriander
2 tsp salt
1 medium onion chopped
2 garlic cloves (mashed)
1 tsb of fresh mashed ginger
1 cup low-fat plain yogurt
Instructions
• In a large pan, heat the oil and add in the onion and tofu.
• Let it cook for 10mins on a medium heat (the onion should be soft and brown and tofu golden brown.)
• Now add in the the spices garlic, salt and ginger. Let it cook for 2-3mins till the spices mix together.
• Now add in the tomato puree & chopped spinach.
• Mix it well and let it cook for a further 5-7 mins.
• Lower the heat, stir through the yoghurt.
• Now remove from the heat & garish with fresh coriander.
Food has the power to heal. It’s a potent tool to treat and prevent illnesses.
Inflammation & Nutrition. Inflammation acts like the body’s defense mechanism. The immune system recognises harmful and foreign stimuli and starts to elimate it from the body so it can start the healing process .
Food has power to heal. It’s a potent tool to treat & prevent Illnesses.
There are 2 types of inflammation:
Chronic inflammation: Is referred to as a slow, long-term inflammation lasting for prolonged time in the body. It’s mainly connected to the environment around us, our dietary choices, stress levels and general health. It can be harmful and may increase the risk of several diseases.
Acute inflammation occurs when our body sees harm coming like an infection, and starts to fight in a short period. Thus, known as a normal response for the body ans immune stern to promote the healing process.
Nutrition & inflammation. Our daily diet choices can help to keep both our body and immune system healthy and strong.
Plant based protein. Research over time has shown us that consuming high intake of red meat and dairy products in our diet can increase high level of inflammation in our body. Where as Plant bases proteins such as lentils and beans have a lower levels of inflammation levels. They consist of high fibre levels and anyhocyanin.
Herbs and spices. Herbs and spice have high levels of antioxidants and phytonutrients and have many anti-inflammatory properties. They can help to flavour our meals without adding excess salt and fats. Turmeric, Cardamom, Rosemary, Black pepper and Cinnamon are antiinflammatory herb and spices and should be included in our diet to naturally lower inflammation.
Dietary Choices. Eating a high intake of rainbow colour of fruits and vegetables can help to fight inflammation and strengthen our immune health. Fruits such as cranberries, blackberries, and blueberries are known as anti- inflammatory foods. Anti inflammatory veg includes brocli, cabbage and leafy green vegetables.
Garlic consist of organosulfur compounds and flavonoids. These are known to help with fighting inflammation, infections and cardiovascular diseases.
Ginger is packed with antioxidants and contains gingerols. Gingerols has proven to fight inflammation and with high levels of antioxidants, ginger is able to prevent free radical production anti inflammatory disease.
Onions Onions has a flavonoid called quercetin, which is know as the following Anti- carcinogenic, Anti- inflammatory, Antiviral
Other factors that can help with fighting inflammation.
Vitamin D Research has shown that having low levels of vitamin D in the body can cause inflammation. It always good to check Vitamin D levels and correct them if needed to.
Sleep. A good sleeping pattern is vital for optimal health. Disturbed sleep patterns has been associated weak immune system and increased inflammation levels in the body.
Managing stress Excessive stress levels can have an effect on our physical and emotional health. This also contribute to high level of inflammation in the body. The best techniques for stress management at home is to practice meditation daily and simple breathing exercises. Alway consualt a healthcare professional for ongoing support is advised if needed.
White Dhokla is a popular Gujarati snack. Dhoklas is a healthy and light snack. Easy to make and tastes delicious. It only a needs a few ingredients that are available from the kitchen pantry
Prep Time 35 minutes Cook Time 20 minutes Serves 4
Ingredients
2 cup Rice Flour
2 tbs semolina
1 cup Yoghurt
1 tsp Asafoetida
2 tbs White Sesame Seeds
2 tsp Mustard Seeds
2 tablespoon Suji
Few Curry Leaves
2 tsp Eno
1 tsp fresh Ginger chili paste
Cup of Fresh Coriander Leaves
Salt to taste
Oil as needed
Instructions
In a bowl add In the rice flour, yoghurt, semolina.
Add in 1tsp Asafoetida, 2 tsp oil, pea size of ginger & green chilli paste and 1 tsp of salt .
Now whisk to a lump free smooth batter.
Leave the batter to rest for half an hour.
Check after 30mins, if the batter has become thick, add in a little bit of water & adjust.
Add water to the steamer and turn it on.
Grease the baking tin throughly and keep it ready.
Add 2 tsp of ENO to the batter and mix it quickly and well.
The batter will start to bubble and puff.
Pour the batter mixture in the greased tin and place it in the steamer.
Cover the steamer with lid and and let it cook for 10mins
After 10 mins, check with a toothpick, it come out clean then shut the steamer off.
Remove the cake tin and leave to cool.
Cut the dhokla into squares and remove from the tin.
Tempering method
In a wok heat 2 tbs of oil on a medium flame.
Add in the Asafoetida, mustard seeds, white sesame seeds & curry leaves.
Once Let the mustard seeds have crackled & the curry leaves are fried.
Add in the dhoklas and give it a good mix.
Take of heat & garnish with fresh coriander leaves.
Vegan Protein Alkaline Soup
My Alkaline soup is made up of nutritious high alkaline vegetables and lentils high in protein.
Benefits of Alkaline foods
• Promote healthy body weight .
• Improve kidney health
• Promote gut Health
• Eliminate toxins.
• Rejuvenate damaged cell tissue.
• Increase energy levels.
• Blood nourisher.
• Stimulate the brain and central nervous system.
Ingredients
1 red bell pepper ½ red onion 1 cup canned brown chickpeas ½ cup coriander ½ cup warm milk 1 tbsp olive oil 1 tsp oregano 1 tsp salt 2 cups hot water
Instructions
Start with roasting the bell pepper and onion.
Warm ½ cup the milk (milk of your choice), chop up the coriander finely.
Finally, place all the ingredients into a blender and blend until smooth.
The classic Chaas is known as the Indian buttermilk. A refreshingly and cooling drink made up of yogurt and spices. It helps to cool the body , helps the digestive system and makes an excellent appetizer.
All the ingredients is chaas are extremely healthy. It’s gives a good source protein, B vitamins, minerals and potassium. These nutrients help to boost immunity, improve sleep, enable hormone synthesis.
Today I’m sharing with you the simple classic Chaas recipe which is super easy to make and very tasty. It only take 5-7mins to make.
Ingredients
• 400 grams yoghurt (plant base yoghurt)
• 2 tsp roasted cumin powder
• 350ml of cold water
• 1 tsp black salt or add as required to taste
Method
• In a blender add the yoghurt, water, roasted cumin powder and salt.
• Blend for 3 minutes till all the ingredients are mixed well together. At the top there should be frothy foamy layer.
• Pour in glass and garnish with roasted cumin powder and serve immediately.
• For cold butter milk place it in the refrigerator and serve later.
A easy vegetarian/ vegan omelette recipe made from mung bean batter. it’s known as a favourite street food breakfast in New Delhi. it’s mainly served as breakfast, but also makes a good light heathy evening snack. It’s healthy and rich in protein.
INGREDIENTS
Serves 1
for batter: 1 cup moong dal
1/2 tsp turmeric
2 tbsp rice flour 1 tsp salt
For moonglet:
½ tsp ginger paste
1 green chilli (finely chopped)
½ tsp cumin
2 tsp oil 2 tbsp water
pinch chilli powder
1 tbsp coriander (finely chopped)
1 tbsp ghee
INSTRUCTIONS
• Soak 1 cup moong dal for 30 minutes.
• Drain the water and blend to smooth paste.
• add in ¼ tsp turmeric, 2 tbsp of rice flour and 1 tsp salt.
• mix well to form a thick batter.
• In a bowl add 1 tbsp of ghee, ½ tsp cumin, 1 chilli, and ½ tsp ginger paste and mix well.
• now heat a pan and spread 2 tsp oil.
• once the pan is hot, add 1 tbsp water to the batter and mix.
• pour the batter onto the hot pan.
• simmer till the base is cooked well and flip over and press gently.
Garlicky Spinach Kitcheri a healthy meal in one pot – full of protein and the yummy goodness of green veggies
Kitchari is an staple to the Ayurvedic way of life. It is made up of basmati rice and mung dal and known as a one-pot dish. Basmati rice and mung dal together create a balanced food that is a good protein combination and is tridoshic. kitchari can produce balancing effects for the three bodily doshas, it is easy to digest and gives strength and vitality. It nourishes all the tissues of the body.
Benefits of Kitchari
Eliminates toxins from the body tissues.
improve digestion and restore regular bowel movements.
remove heaviness or congestion in the body.
supports weight loss.
improve energy and vitality.
promote overall health and wellness.
Ingredients
1 cup of moong dal 1 cup basmati rice 1 Bag of baby spinach 2 cups of water 2 green chilli 1 red chilli 1 medium onion 1 Tomato 5 garlic cloves 2 inches of fresh Ginger 4 tbs of coriander 1 lemon 1 tbs of ghee Spices: 1 tsp garlic powder 1 tsp cumin 1 tsp cumin powder 1 tsp of turmeric 11/2 tsp of asafoetida 1tsp of garam Masla Salt
Method
Wash the moong dal and basmati rice throughly. Place the mixture in the cooker, add 2 cups of water, 1 tsp of salt and turmeric. cook in the pressure cooker to 3 whistles. Once cooked remove the mixture and mix well. Put the baby spinach in boiling water for 45 seconds and add a pinch of salt. Remove the spinach and place in cold water for few seconds. In a blender place the spinach, 4 tbs of fresh coriander, 2 chopped green chillies, 5 garlic cloves and blend to purée. In a pan add the following 1 tbs of Ghee 1 tsp cumin 1 tsp asafoetida 1 tsp garlic powder 1 inch of fresh ginger 1 chopped red chilli Cook for 3 minutes on low heat Add in a finely chopped onion and cook till the onions are brown. Add in a chopped tomato 1 tsp cumin powder 1 tsp garam masla 1 tsp coriander 1 tsp salt Stir well (add a splash of water to avoid the spices from burning) cook well till the tomatoes are mushy. Now add the spinach purée to the pan stir and cook for 3 mins. Finally add in the kitchari and stir. cook for another 5 minutes on low heat. Add a squeeze of lemon, mix well.
Lena's Kitchen 