Health & Nutrition

Boost family fitness with traditional rope skipping

– Monojit Ghosh is a former gymnast and fitness trainer and gymnastics coach at Art Corner Gymnastics, Bangalore

Do you remember the good old days before the tech invasion of laptops, computer tabs and smartphones when summers were filled with free play and children skipping a rope solo, in twos and threes? Remember children enjoying […]

Apple Fritters

(4 servings)

Ingredients

½ cup plus 2 tbsp sugar
1 ½ tsp ground cinnamon
4 cups vegetable oil
1 cup plain oats
½ cup rice flour
2 tbsp cornstarch
1 tsp baking powder
¾ tsp salt
1 large egg
½ cup (or more) soda
2 large crisp apples, peeled, cored and sliced into thin rings

Preparation guide

Whisk ½ cup sugar and 1 tsp cinnamon in a shallow bowl; […]

Zucchini Fritters

(4 servings)

Ingredients

4 cups shredded zucchini
2/3 cup maida
2 large eggs, beaten lightly
1/3 cup sliced spring onions
2 tbsp olive oil
Sour cream, for serving (optional)

Preparation guide

Place the shredded zucchini in a colander and sprinkle lightly with salt. Allow the zucchini to stand for 10 minutes. Using your hands, squeeze out as much liquid from the zucchini as possible. […]

Cauliflower fritters

(4 servings)

Ingredients

500 gm cauliflower florets
100 gm crumbled feta cheese
1 tsp thyme
¾ cup fresh breadcrumbs
cup maida
1 egg yolk
¼ cup extra virgin olive oil
Salad, to serve
Lemon wedges, to serve

Preparation guide

Preheat oven to 150°C. Place the cauliflower florets in a metal steamer over a saucepan of simmering water. Steam for 5-7 minutes until tender.
Mince the cauliflower. Add feta, […]

Curd Rice Fritters for the family

From the French beignets to the Indian pakora, fritters make it to the shortlist of favourite snack foods in all cuisines. Vegetable, cheese, meats, sweet or savoury fritters can be given with a healthy touch by adding nutritious ingredients. Here are my favourite fritter recipes – Parvathy Menon

Curd-Rice Fritters

(2 servings)

Ingredients

2 cups soft cooked rice
1 cup […]

Stretching exercises benefit children

Monojit Ghosh is a former gymnast and fitness trainer and gymnastics coach at Art Corner Gymnastics, Bangalore

Stretching exercises benefit everyone but especially children. Children have natural muscle flexibility, and by nurturing it through regular exercise, they can reap lifelong health benefits. Moreover children experience major physical growth spurts, during which muscles get stiff. Stretching […]

Crunchy N’Dizi (Bananas)

(4 servings)

Ingredients

8 bananas, peeled
125 gm butter, melted
125 gm chopped peanuts

Preparation guide

Steam the bananas in a large saucepan. Be careful they don’t become too soft.
Drain and roll the bananas in melted butter and subsequently roll each banana separately in the chopped groundnuts/peanuts.
Arrange them in a baking dish and bake for 15 minutes at 190°C.
Serve with ice […]

Kenyan vermicelli bread recipe

Ingredients for Kenyan vermicelli bread (12 servings)

1 kg vermicelli
4 cups unsweetened coconut milk
½ cup sugar
¼ teaspoon ground ginger
1 egg
½ cup whole wheat or all-purpose flour

Preparation guide for Kenyan vermicelli bread

Preheat the oven to 180°C. Coat a baking dish with butter.
Boil the vermicelli until cooked, then drain.
Boil the coconut milk and sugar in a large saucepan, […]

Sukuma Wiki

(4 servings)

Sukuma Wiki is Swahili for ‘push the week’ and refers to a meal on a budget. It is usually made from leftovers and can include meat.

Ingredients

1 kg spinach, chopped into large pieces
2 tbsp flour
Juice of one lemon
Oil for frying
One chopped onion
Two-three chopped tomatoes
One chilly
Leftover cooked chicken
Salt, chilly powder and pepper to taste

Preparation guide

Boil two […]

Out of Africa

While Chinese and Italian food is popular in India, African soul food is less known. Here are some delectable easy-to-rustle-up recipes from the African continent – Parvathy Menon

Githeri

(4 servings)

Githeri is a corn and beans stew, a staple of the Kikuyu tribe of Kenya.

Ingredients

1 cup dried whole kernel corn
1 cup dried kidney beans; soaked in cold […]

Planks workout benefits

Monojit Ghosh is a former gymnast and fitness trainer and gymnastics coach at Art Corner Gymnastics, Bangalore

Planks are integral to exercise routines. They strengthen muscles and improve body balance. Here are some benefits of including planks in workout routines:

Provides relief from back pain
Increases core and back muscle strength
Builds deep inner core muscles
Improves body posture and […]

Til ka laddu (sesame seed laddu)

(4 servings)

Made from roasted sesame seeds, jaggery, dry fruits and coconut, this traditional sweet is light and healthy.

Ingredients

250 gms (2 cups) sesame seeds
250 gms jaggery
½ cup desiccated coconut
½ cup roasted peanuts, crushed
1 tsp cardamom powder
2 tbsp ghee

Preparation guide

Heat a flat nonstick pan. Add sesame seeds and dry roast them till they change colour. Keep aside.
Add […]

Recipe for Sarson ka saag (mustard leaves)

(4 servings)

This traditional winter food is a healthy mix of greens such as mustard and spinach leaves.

Ingredients

500 gms mustard leaves, roughly chopped
250 gms spinach leaves (palak), roughly chopped
1 tsp cornmeal flour
2 inch finely chopped ginger
4 finely chopped garlic cloves
1 thinly sliced onion
3 green chillies, slit sideways
½ tsp red chilli powder
½ tsp garam masala powder
½ tsp […]

Recipe for Pindi chole

(4 servings)

Pindi chole is made without onion, garlic and tomatoes.

Ingredients

1 tsp dry mango powder
2 green chillies, slit in half
½ tsp red chilli powder
2 tsp Kashmiri red chilli powder
½ tsp garam masala
1 tsp black salt
¼ tsp asafoetida
1 tsp kasoori methi
2 inch ginger, julienned
Salt to taste
¼ cup ghee
¼ cup oil
Lemon wedges
1 tbsp finely chopped coriander leaves

For boiling

1 […]

Rich Lohri treats

The Lohri festival is celebrated in Punjab, Haryana, Himachal Pradesh, Delhi, Uttar Pradesh, Uttarakhand and Jammu in mid-January every year to mark the culmination of winter. People gather with friends and families, dance to the beats of the dhol and rustle up a feast. Here are some special Lohri recipes. – Parvathy Menon

Makki ki roti

Decoding childhood cancer

The outbreak of the coronavirus pandemic has caused diagnostic delays and made it challenging for medical practitioners to deliver timely cancer treatment to children

– Dr. Stalin Ramprakash is a paediatric haematology, oncology and BMT consultant at Aster CMI Hospital, Bengaluru

Childhood cancer comprises almost 3-5 percent of the total cancer cases in India. If diagnosed […]

Kalkals (From Kerala)

Ingredients

 1 egg yolk
 2 cups maida
 ¼ cup semolina
 Pinch of baking soda
 1 tbsp vanilla essence
 2 tbsp oil or butter
 ½ cup water
 ¼ cup sugar

For icing

 ¼ cup water
 ½ cup sugar

Preparation guide

Beat the egg yolk lightly, add the water, and beat some […]

Chicken balls (From Kerala)

(2-4 servings)

Ingredients

 4 cups minced chicken
 2 tbsp chopped onions
 2 tbsp chopped parsley
 1 egg yolk
 300 gm cream cheese
 2 tbsp butter
 1 tbsp maida
 2 eggs
 1 cup bread crumbs
 Salt and pepper

Preparation guide

 Heat butter in pan, add onions and cook until […]

How to make a quick Christmas cake

(25 servings)

Ingredients for a quick Christmas cake

Fruit
 300 gm raisins
 150 gm diced dried apricots
 75 gm orange peel, diced
 180 gm dates, diced
 1 cup + 2 tbsp (280 ml) apple juice

Cake
 1 and cup maida/flour
 3 eggs
 ½ tsp salt
 ½ cup oil
 […]

Christmas delights

Bring India with this platter of Christmas fare from Kerala and Goa to your dining table. Try out these homemade delights, without preservatives and artificial flavouring – Parvathy Menon

Kokad (From Goa)

(24 servings)

Ingredients

 1 coconut, ground dry
 300 gm rava semolina
 650 gm sugar
 2 tbsp ghee
 1 tbsp butter
 10 […]

Benefits of taking the stairs

Stair climbing is a great cardio exercise that burns calories, develops muscle strength and stamina. If you transform this routine activity into a workout — at least 15 minutes every day — you will develop strong glutes, thighs, hips and abdominals and also lose weight

– Monojit Ghosh is a former gymnast and fitness trainer […]

Tomato soup recipe

(6 servings)

Ingredients

1 tbsp olive oil
8 large sliced garlic cloves
4 cups peeled, chopped, and seeded tomatoes
½ cup chopped onion
½ cup chopped carrot
1 ½ tbsp sugar
½ tsp salt
½ tsp ground black pepper
250 ml milk and two tsp milk powder
2 cups fresh sweet corn
¼ cup fresh basil leaves, chopped (you can use coriander leaves as well)

Preparation guide

Heat […]

Caprese garlic bread recipe

(8 servings)

Caprese garlic bread Ingredients

1 loaf ciabatta or French loaf, halved lengthwise
½ cup softened butter
2 chopped garlic cloves
1 tbsp freshly chopped parsley
Salt to taste
Freshly ground black pepper
¼ cup balsamic vinegar
1 tbsp honey
1 ½ cup shredded mozzarella
2 large tomatoes, sliced
1 tbsp extra-virgin olive oil, for drizzling
2 tbsp thinly sliced fresh basil, for garnishing

Caprese garlic bread preparation […]

Meet our hero the tomato

Tomatoes are the perfect immunity booster in these pandemic times – Parvathy Menon

In ancient times, humans were afraid to eat tomato assuming it was poisonous because of its relation to belladonna or the deadly nightshade plant. Now, of course we know better and no meal is complete without the tangy sweet taste of tomato.

The edible […]

Get strong with push-ups!

– Monojit Ghosh is a former gymnast and fitness trainer and gymnastics coach at Art Corner Gymnastics, Bangalore

An excellent home-based physical workout activity is push-ups. Push-ups work the triceps, pectoral muscles, lats, and shoulders as well as strengthen the lower back and core muscles – Monojit Ghosh

Do it right

Hold your body in a high plank […]

Chocolate banana quesdilla

(4 servings)

Ingredients

4 whole wheat tortillas
6 tbsp chocolate almond butter or chocolate hazelnut spread
4 small bananas

For the tortilla

2 cups maida
2 cups atta
1 tsp salt
2 tsp baking powder
2 tbsp oil
1 ½ cups water

Preparation guide

For the tortilla

Whisk the flours, salt, and baking powder in a bowl. Mix in the oil with your fingers until the flour resembles cornmeal. […]

Delectable stay-at-home meals

Try these comfort food recipes to enliven your stay-at-home days – Parvathy Menon

Chicken peas curry (4 servings)

Ingredients

For the curry

1 tbsp oil
1 tbsp kurma paste (see below)
8-10 pieces boneless chicken
300 gm chopped sweet potatoes
6 tbsp red lentils
300 ml coconut milk
200 gm frozen peas
200 gm cherry tomatoes
300 gm cooked rice or roti, to serve

For the kurma paste

1 […]

Creamy mushroom spaghetti

(4 servings)

Ingredients

400 gm spaghetti
250 gm button sliced mushrooms
200 gm chopped spinach
100 gm crumbled creamy cheese
1 tbsp oil
1 tsp freshly ground pepper

Preparation guide

Boil water in a large pan. Add and cook the spaghetti according to packet instructions.
Heat a little oil in a pan, tip in the mushrooms, and fry until cooked.
Drain the pasta and tip into […]

Peas mint soup

(4 servings)

Ingredients

 450 gm frozen or fresh peas
 800 ml hot water
 1 tbsp tastemaker
 Handful of chopped fresh mint, to serve
 Cream, to serve

Preparation guide

Place frozen or fresh peas in a pan and pour out the hot water from a kettle. Leave the peas to defrost, then boil till cooked.
Reserve […]

Exercise right to prevent knee pain

Working out at home without supervision and proper equipment has its perils. And one of the most common complaints of people of all age groups exercising at home is knee pain – Monojit Ghosh

– Monojit Ghosh is a former national level gymnast and fitness trainer/coach at Art Corner Gymnastics, Bengaluru

Although under Unlock 4.0 the Central […]

Oat cookies

(6 servings)

Ingredients

50 gm dried apricots
50 gm soft butter
50 gm sugar
2 tbsp condensed milk
50 gm rolled oats
85 gm flour

Preparation guide

Heat oven to 150°C.
Mix the butter and sugar in a bowl.
Add condensed milk, and beat well. Now add oats and apricots, and mix well. Finally, add the flour and mix well.
Bring the dough together into one big […]

Thumbprint cookies

(25 servings)

Ingredients

180 gm toasted almonds
100 gm maida
90 gm wheat flour
60 gm sugar
180 gm unsalted butter
100 gm chopped dark or milk chocolate
1 tsp oil

Preparation guide

Grind almonds roughly.
Add flour, sugar, and a pinch of salt to the almonds and grind for another 20-30 seconds.
Add butter and grind again. Tip the dough out onto a work surface and […]

Pumpkin cookies

(10 servings)

Ingredients

¼ cup rolled oats
½ cup mashed (medium-size) banana
½ cup cooked and mashed pumpkin
2 tbsp sugar
1 tsp vanilla essence
1 tsp baking powder
¼ cup chopped walnuts
¼ tsp cinnamon
¼ tsp nutmeg
¼ tsp ginger powder
¼ tsp salt

Preparation guide

Preheat oven to 180°C.
Mash the banana in a bowl. Add the remaining ingredients. Blend well and knead the dough.
Measure two tablespoons […]

Akki Roti

Ingredients

1 cup leftover rice
¼ cup water
1 cup rice flour
salt to taste

Preparation guide

Blend the cooked rice and water to make a smooth paste. transfer the rice paste to a mixing bowl. add rice flour and salt to taste and knead into a dough.
Pinch out small ball sized dough and flatten it. Pat […]

One pot rice

(4 servings)

Ingredients

500 ml chicken/vegetable stock
250 gm leftover rice
200 gm rajma (pressure cooked) or shredded chicken (cooked)
250 gm spinach
2 grated carrots
1 tsp sesame oil
1 tsp sesame seed
2 tbsp vegetable oil
4 eggs
2 tbsp thick chilli sauce

Preparation guide

Boil the chicken/vegetable stock in a large pan for 12-15 mins. Add […]

Unexpected rice surprises

With the on and off lockdowns limiting trips to supermarkets and disrupting food supply chains, get creative and rustle up these simple and healthy treats from leftover rice! – Parvathy Menon

Rice Cutlet
(8 servings)

Ingredients

Cutlet mixture

1 cup cooked rice
1 potato, boiled and mashed
2 tbsp grated carrot
2 tbsp chopped capsicum
2 tbsp […]

Dental care primer for youngest children

In too many Indian households, including well-educated middle class homes, oral hygiene is often neglected in the false belief that deciduous (milk) teeth are unimportant. Quite the contrary. Several research studies have firmly established that cavities in primary teeth further increase the risk of caries in permanent teeth. therefore, it’s important for parents to set […]

Challenge your child to a workout!

– Monojit Ghosh

One of the major negatives of schools closures and lockdown restrictions is that children have lost the benefit of physical activity built into everyday activities. The daily rituals of walking to the school bus pick-up point, racing up and down the school building stairs, physical education/ sports classes, free play during lunch break […]

Cinnamon and banana dessert

Cinnamon and banana dessert
(8 servings)

Ingredients

2 tsp brown sugar
¼ tsp ground cinnamon
4 ripe bananas
¼ cup finely chopped dark chocolate
¼ cup chopped walnuts or almonds
2 tsp lemon juice

Preparation guide

Mix brown sugar and cinnamon in a bowl.
Cut bananas in half lengthwise, leaving peels intact.
Grill the bananas, cut sides down. Cook directly over medium heat on an oiled […]

Recipe for Kadha (traditional Indian decoction)

Recipe for Kadha
(2 servings)

This traditional Indian decoction is made by boiling herbs and spices in water and served warm with honey, lemon, or plain. It is a traditional remedy for coughs, cold, fever and upset stomachs. The peppercorns provide respiratory relief and stimulate appetite.

Ingredients

4 cups water
1 cinnamon stick
5 whole peppercorns
2 cloves
¼ tsp carom seeds
1 […]

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