On the subject of Post Workout meal/drink - 2

Having an exercise routine that you love is important, as is, to keep it challenging ! For most of us, our jobs or home life does not involve any physical exertion, so we need to embrace some sort of activity to keep our bodies fit. It also helps if you enjoy your workout. To keep things interesting, I try different things - yoga, training for a run, dance etc when I need a change from lifting.

I do believe though, that as a nation full of people, suffering from a multitude of lifestyle diseases like  diabetes, high cholesterol, osteoporosis, obesity, we are not interested enough, in exercise. Some of us stick to a mandatory stroll post dinner for years, believing that is sufficient. Well, its not!
Exercise has become synonymous with losing weight for a lot of people. And if you are thin then you do not need to exercise! Thats so wrong... We all need exercise, what we choose to do can be different, there is no perfect, or right exercise. Do what keeps you motivated, do what is fun for you, otherwise its difficult to keep at it.

Hippocrates wrote, "All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly.”

We all need exercise (brisk walking in the park, football, hiking, aerobics or what ever works). Even with healthy eating habits, exercise comes with its own benefits - lower body fat, cardiovascular benefits, positive impact on blood pressure, heart rate and overall mortality. Regular exercise even helps people with mild depression.

If you do not exercise regularly, start today! To motivate you, I am sharing these pictures.:) Thats me dead lifting more than my body weight.

Raw Oats with Fruit, Seeds and Nut Butter
This is the perfect breakfast and post workout meal, bursting with nutrition and goodness. I have to say, this is my favourite food, and I eat it almost everyday!

Ingredients

For Oats
1/2 cup steel cut oats
3-4 cashews
3 dates
1/2 - 3/4 cup water

Toppings
1 tbsp flax seed powder
1 tbsp or more peanut butter / almond butter
a handful of gojiberries or raisins
1 mango diced

or

1 tbsp flax seed powder
10 - 12 pistachios or 6-7 walnuts
1/2 cup pomegranate seeds
8-10 strawberries sliced

Process
Soak the oats and cashews overnight. In the morning, discard the water and rinse well 5-6 times. In a mixer, add the oats, some fresh water and dates and blitz for a few seconds.
It can be served with the fruit and nuts. Raw oats can also be stored in the fridge for 4-5 days in an airtight glass jar.

On the subject of Post Workout meal/drink - 1

Hi Everyone! I have been away for a while, focusing on some other aspects of my life, you know, child, home, work, learning how to drive (yeah, can you believe it, I had to be 32 years old to tick that one off!) and trying CrossFit (yes, the first rule of CrossFit, tell everyone you are doing CrossFit ;))

So, anyway, it is really true, CrossFit is amazing, it is truly a full body workout, ensuring your full attention at all times. To me, it was like meditation, that one hour of workout, I was in the present moment, no thoughts or worries about the rest of the day, meetings nothing!
Physically, I pushed harder than ever. I have been lifting weights for a few years now, but have never seen such an improvement so quickly. Of course, it really helps to be surrounded by such driven people - the coaches, the fellow cross fitters !

Anyway, while I was at it, you know trying to CrossFit 4-5 times a week, I realised the importance of RECOVERY, all over again! That is rest and nutrition, especially Nutrition. The crucial post workout meal or drink!

What exactly are we looking for in a recovery drink or meal? Well, Protein, to help the muscles repair the damage, wear and tear from the exercise. Now, of course everyone has a favourite source, that they claim is the secret behind their super power, especially protein supplements! Now, I am, as you know a firm believer of natural and whole foods. That is not to say, that protein supplements don't have their advantages, they do, the very ease of not having to plan your meals and worry about preparation and planning. A word of caution on protein supplements, choose a product, that has its ingredients listed (pronounceable ingredients), source natural, minimally processed, preferably organic, ideally plant sources like sprouted grains etc, this will also ensure a better bio-availability and no scary, potentially dangerous compounds and chemicals with side effects.
The recovery meal also needs to be antioxidant rich. This is essential, because exercise causes free radicals, which in turn can cause oxidative stress, unless the body has enough defences of antioxidants.
We need to include carbohydrates, preferably with a high glycemic index, which will help the muscles restock glycogen.
Another crucial factor, is to consume this meal within 20-30 mins post workout.

Ultimately the purpose of exercise, is to enhance our health, fitness, strength, stamina, appearance and well being. It is not, (hopefully for anyone) to just build bigger muscles or lose weight! Since our health goals are multi fold and we pursue various physical regimes to achieve them, it becomes our responsibility to not be complacent about what we eat.  Giving our recovery drink or meal some extra attention is paramount.
I have come up with a few great post workout meal and drink options, that I want to share with you, over a few blog posts. These are all natural, wholesome, vegan and yummy, hope you enjoy them!

Garbanzo Broccoli Coconut Stew


The garbanzo beans, provide an excellent source of protein and a unique source of dietary fibre and a multitude of antioxidants. It helps body regulate blood sugar (wonderful for diabetics), provides cardiovascular benefit and keeps you full for longer for fewer calories (ideal for weight loss goals).

Broccoli is a good source of protein and is very rich in Vitamin C as well. But broccoli gives an added benefit in muscle building by limiting body's naturally occurring estrogen and even the sythentic compounds that mimic estrogen. This allows you to negate the negative effects of estrogen on your muscle building goals. Broccoli also helps with protecting the skin against UV damage among other things.

So, here is the recipe -

Ingredients
1 cup cooked garbanzo beans (soak the dry beans overnight and cook them in the pressure cooker with fresh water for 30-35 mins)
1-1/2 cups florets of broccoli
5-6 cherry tomatoes or 1 big tomato chopped
1-3 green chillies slit (to tolerance)
1 onion sliced thinly
1 tsp ginger
5-6 curry leaves
4-5 cloves
2-3 tbsp coconut milk
3/4 cup water
1 tsp extra virgin coconut oil
salt to taste

Process

In a large wok, heat the oil and add the cloves, onion, ginger, chillies and curry leaves. Stir and add the broccoli and garbanzo beans. Cook for a minute and add the coconut milk mixed with water and salt. Let it come to a boil. Turn the heat off and add the tomatoes and mix in.
Enjoy it hot off the wok with a red rice dosa or by itself.

3 minute dessert!!!

Do you have days, when you just crave something chocolatey and sweet, but really don't have the inclination to spend a long time in the kitchen? I do, and those days, I pray that my vegan and healthy cooking friends are baking something yummy in their kitchen, which they would send across for me to try:). That wish does come true sometimes!!!
Well, for the days it does not, I share with you, this 3 minute chocolate cake!!!

Ingredients

2 tbsp flour
1 tbsp palm sugar
11/2 tbsp raw cacao powder
3 tbsp cashew milk (or any other nut milk)
1 tbsp extra virgin coconut oil
1 tsp vanilla extract
1 small pinch of baking soda
a bit of oil for brushing the mug

Process

Brush the mug with oil. Put all the wet ingredients in the mug and whisk it well. Now add the dry ingredients and whisk really well.
Put the mug in the microwave for 1 minute, 30 seconds. Check for firmness, if it isn't firm, microwave for another 10 seconds.
This is a rich chocolatey adult dessert, not very sweet (intended to eat with some fruit), if you prefer it sweeter, do add more palm sugar!
Enjoy and share!

Balance - sweet, salt & sour. Day 5 Juice for Radiance

Today's juice is a perfect balance of sweet, salty and sour and probably thats the reason it is so satisfying! Celery, carrot, apple, amla is a really yummy combination.

Celery has natural salts which make it an ideal veggie to use while creating juices that are not too sweet. And it does bring in a huge profile of nutrients that have a host of health benefits - it regulates the body's alkaline balance which improves digestion, reduces acidity etc. The magnesium in celery acts as a stress reliever and also provides better sleep. It helps reduce bad cholesterol and lower blood pressure. It is rich in Vitamin A and is great for eye health. It also has cancer fighting antioxidants!

Amla or Indian gooseberry is a local superfood! It is a rich source of Vitamin C ( has more Vitamin C than oranges!). Amla helps strengthen the liver and flush out toxins, which helps detoxification. By aiding digestion, it also helps better absorption of calcium, which in turn positively affects bone health, teeth and hair! It is especially known to promote healthy hair growth!

Balance - sweet, salt & sour

10 carrots
1 slim bunch of celery
4 apples
3 amlas

De seed the alma. Wash everything well. Juice!

Ruby Warmth - day 4 of Juice for Radiance

A perfect juice for a cold winter morning, this juice literally warms your insides and puts the pink in your cheeks:). This beet, bottle gourd, sweet lime juice with turmeric and ginger is especially great before your workout and may actually enhance your overall physical performance and heart functioning during exercise, thanks to the red beets! 

Beet roots are one of the richest dietary sources of antioxidants and nitrates that improve blood pressure and blood flow throughout the body, including the brain, heart and muscles. They are great for maintaining lower blood pressure and a healthy heart.

Sweet Lime or musambi is rich in Vitamin C and is also amazing for digestion. With its high flavanoid content it is great for ailments like indigestion, irregular bowel movements and other gastrointestinal issues.

Fresh turmeric and ginger provide warmth and immunity benefits and add just the right kick to this perfect juice for this weather!

Ruby Warmth

3 large red beets

1 medium/small bottle gourd

6 sweet limes

1 piece ginger

1 piece fresh turmeric

Wash all the ingredients. Peel the sweet limes. Juice and head to the gym!

The Classic - day 3 of Juice for Radiance

'The Classic' is a perfectly sweet way to start your day! This carrot, apple, ginger juice provides the  right amount of sugar and gingery kick to wake your senses and get you ready to face the day, believe me, you wouldn't even miss the coffee!

Apples are one of the fruits with the highest antioxidant activity and are specifically responsible for a decreased risk, for chronic disease like cancer, coronary heart disease and type II diabetes. Apples are also known to protect brain cells against oxidative stress induced damage, providing protection against diseases like Alzheimer's. For diabetics, its a great fruit to include in one's diet - as Apples, lessen absorption of glucose from the digestive tract, stimulate beta cells in the pancreas to secrete insulin and also increase the uptake of glucose from the blood by stimulating insulin receptors.


The Classic (5-6 glasses)

10 carrots
4 apples
a piece of ginger

Wash, chop and juice!

Green Goddess - mother of all juices!

Dark green leafy vegetables should have their own spot on the food pyramid, considering how nutritionally potent they are. In fact they have one of the highest nutrients per calorie ratios!

So, as the name suggests, the star of the show is a dark green leafy veggie, and a popular one at that - Spinach! Bursting with Vitamin K, its great for bone health and also provides anti inflammatory benefits and host of antioxidants. Oranges are a great source of Vitamin C, as we all know and protect our DNA from free radical damage (includes the damage that causes signs of ageing)! Bottle gourd or opo squash is great for liver health and helps detoxify.

So, here is the recipe which makes 4 glasses.

Ingredients

3 bunches of spinach

1 bottle gourd

5 oranges

1 piece of ginger

1 small piece of turmeric (optional)

Process

Wash and juice! 

Juice for Radiance Day-1

A glass of freshly made vegetable and fruit juice is like a pure, natural energy drink, with a shot of anti ageing , immunity boosting, skin brightening antioxidants, vitamins and minerals! Adding just one glass of fresh and natural juice to our daily diet can greatly benefit our effort to consume more nutrients and eat healthier.

In this 5 day "Juice for Radiance", I will share a recipe for a fresh juice every day. This will help you add a big portion of veggie goodness to your day and will also give you a chance to experiment with juicing different vegetables and combine different fruits and vegetables.


Immunity Booster Day 1
Our juice for the day contains broccoli, which is one of the most nutrient dense veggies available and is great for boosting immunity and is rich in calcium. Turmeric root is a perfect addition for improving your metabolism, for supporting healthy bones and joints and for the added protection against colds, coughs etc. The carrots add a big punch of Vitamin A, and are spectacular for protecting the heart against cardiovascular diseases and great for our eyes! Cucumbers help with detoxing and all of these ingredients also provide anti cancer benefits!

Ingredients (for 4-5 glasses)

half a pineapple
5-6 red carrots
2 small broccoli heads
1 large cucumber
1 large piece of fresh ginger
1 piece of fresh turmeric

Process

Thoroughly wash all the ingredients. Remove the tough skin of the pineapple. Chop everything into the size that fits your juicer head. Juice and drink.

An Asian Feast - Lotus Stem in a sweet, sticky, sesame sauce.

When I was working for a stock broking firm in another life, working crazy hours, having no sense of balance, taking pride in being a workaholic, if someone had asked me what I liked to do, I wouldn't be able to think of anything, except work! But, I have realised that  to be happy, I needed more, more of a connection - spiritual, creative, with other people, with the environment!

Over the years, I have had a chance to pursue some of my interests and it has been absolutely wonderful to meet with people who shared this passion. Whether it is a shared interest in literature, sports, music or Food!

Recently a couple of my friends and I got together to make vegan sushi and the result was a massive Asian feast - Miso noodle soup, Vietnamese rice paper rolls, Lotus stem in a sticky sweet sauce and Sushi. The preparation involved only slicing and chopping some beautiful and colourful vegetables and cooking the most flavourful sushi rice and taking a ton of pictures (well, the credit for that goes to my friend Dipti Jain!). The real experiment and surprise of the lunch was the lotus stem preparation, simple, quick and yummy with a surprising texture. I am eager for all of you to try this recipe, its really great!

 

Lotus Stem in a sticky, sweet, sesame sauce

Ingredients

3 lotus stems
5-6 dried red chillies
1 tbsp (or more) sesame seeds
2 tbsp soy sauce
2 tbsp rice vinegar
11/2 tbsp brown sugar
2 tbsp (or lesser) olive or sesame oil
salt to taste (although its probably not required)

Process

Soak and wash the lotus stems well. With a knife scrape the skin away. Now thinly slice the lotus stem in a slant fashion, this helps increase the cooking surface and decrease cooking time.
In a hot wok, pour in the oil, red chillies and sesame seeds. As they begin to pop and splutter, add the sliced lotus stems. Fry them for a couple of minutes and add the vinegar, sugar, soy sauce and salt if required. Stir, and the liquid will quickly become a sticky sauce. Let it cook for a few more minutes and  take it off the heat. The lotus stem should still be a little crunchy.
Enjoy hot!

Peanut butter Cookies

As a person with such a connection with food, a lot of my happy and feel good moments are related to food. And I have passed this love on to my family as well! With my daughter at home for vacation, we are creating fun and easy to make goodies everyday and enjoying them together. It is a real highlight of her day to be cooking and making healthier versions of the traditional fare, it makes her feel responsible for her health and have fun while doing that!

Peanut butter (the kind which has organic peanuts, no hydrogenated oil, salt and sugar), is a great addition to your diet, a good source of protein and good fat, which can help lower cholesterol. We are both (my daughter and I) big fans and are constantly trying peanut butter with anything from our raw oatmeal to a bowl of fruit, vegan ice cream or a humble toast. Even our vegetarian golden retriever, Bheem is a big fan. So today, I am sharing not one but 2 peanut butter cookie recipes - one for people and one for dogs!

Peanut butter cookies - for people

Ingredients
3/4 cup peanut butter (hydrogenated oil free)
1/4 cup extra virgin coconut oil
1/2 cup brown sugar
2 tbsp water
11/4 cup flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt (use only if your peanut butter is unsalted)

Process
Mix the peanut butter, coconut oil, sugar and water until smooth. Combine the dry ingredients and add to the wet ingredients. Beat until well incorporated. Roll into equal balls on a silicon sheet or a greased tray and flatten with a fork (1/4 inch rounds). If you prefer, chewy cookies with a soft centre, like me, leave the cookies thick, as you can see I leave mine pretty thick. And if you prefer them thin and crispy, flatten them further.

Preheat the oven to 180*C and bake for 7-10 mins or until golden brown.
Let it sit on the baking sheet for an additional minute before transferring to a cooling rack, otherwise they tend to break or crumble.

Peanut butter cookies - for dogs

Ingredients


3/4 cup peanut butter (hydrogenated oil free)
1/4 cup extra virgin coconut oil
2 tsp sugar
4 tbsp water
11/4 cup flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt (use only if your peanut butter is unsalted)

Process
The same as the recipe above.

Napa Cabbage Rolls

An all in one roll is such an awesome food concept! Who ever thought of that is a real genius! Just think about it, you can customise each roll to have exactly what you like in the exact quantity you prefer. You get different yummy bits and different textures in each gloriously perfect bite. Plus, its quick to make and doesn't leave a load of dishes to clean.

These are my version of fresh and light rolls, of course the same can be made with rice paper sheets, but the crunch and freshness of the napa cabbage is just something else. This recipe lends itself well to variations, especially with the sauce or dressing. I have used a fresh pepper pickle in mustard as a sauce, but I made a simple peanut butter one for my daughter.

So, lets talk about the hero of this dish ( borrowing the Masterchef Australia lingo) - Napa Cabbage, also called Chinese Cabbage, its milder flavour compared to the regular cabbage makes it ideal for salads and raw cuisine. More over, it is high in antioxidant content and rich in dietary fibre which makes it great for reducing bad cholesterol. It is also a rich source of folic acid and Vitamin C. It is wonderful for bone health and delaying osteoporosis because of its high Vitamin K content.

The Napa Cabbage Rolls are great for a light lunch, dinner or as an appetiser when you are entertaining  or even as a salad replacement as a part of a big spread.

Ingredients 

Sauce/Dressing

1. Fresh Peppercorns in Mustard Pickle

1/2 cup Fresh green peppercorns

2 inch fresh turmeric root grated

2 inch fresh ginger root grated

6-7 cloves of garlic

5-6 fresh thai chillies

2-3 tbsp mustard seeds ground

2-3 tbsp vinegar

1 tsp jaggery

1 tsp sea salt

Mix all the ingredients and store in a glass jar. Tie a muslin cloth under the lid and keep in the sun for a few days to cure. The store in the fridge.

2. Peanut Butter Sauce

2 tbsp peanut butter

2 tsp soy sauce

1-2 tsp mustard sauce

1 tsp maple syrup

Whisk all the ingredients together.

Filling

8-10 napa cabbage leaves (for the rolls)

2 napa cabbage leaves finely chopped for the filling

red, yellow and green bell peppers finely sliced

3-4 fresh basil leaves

1 avocado cubed with a splash of lemon juice

some finely sliced ginger

1 cup bean sprout noodles (or glass noodles)

a few shreds of nori (seaweed)

Spread the sauce or pickle. Add the other ingredients. Hold lengthwise and chomp away!

Raw creamy tomato basil soup

My soup addiction has been going on for weeks now and its amazing that there is so much variety in taste and ingredients that make the humble soup such a spectacular lunch! And, for this recipe, I used some of my home grown bounty of tomatoes and ghost chillies. The act of growing your own food,  cooking with and eating it, makes one have such gratitude for the food. There also comes an appreciation for organic produce and for keeping the nutrition in the food intact by keeping it raw or just lightly cooking it! This kind of mindfulness about our food helps in better assimilation and nourishment. 

The recipe for this Raw creamy basil soup is available at the guest post that I did, over at Susmitha's awesome vegan blog - "Veganosaurus" -

 

http://blog.veganosaurus.com/2013/09/creamy-tomato-basil-soup-guest-post-by.html

Horse gram, broccoli, shitake soup

I have to admit, I have a soup thing
going on. I am eating some kind of soup everyday for lunch. Now, the great thing about soup, is that it is all encompassing. It works well as clear, thick, chunky, stew like, with noodles, with beans, with tofu... It is difficult to find anything more versatile than the humble soup,   almost every cuisine in the world has its own unique take on it. Moreover, every kind of vegetable has a soup dedicated to it - tomato soup, cream of spinach, beet borscht, mushroom, sweet corn etc.

The interesting ingredient of this soup is Horse gram, fairly well known in the south of India, this lentil is extremely rich in iron and protein. It also helps reduce insulin resistance and makes it a wonderful addition to help with diabetes.
















Ingredients

1/3 cup horse gram (soaked overnight)
1 tsp vegetable bouillon
2 cups broccoli florets
1/2 cup dried shitake mushrooms (soaked in water)
1/2 red bell pepper cubed
1 tomato quartered
1 medium onion chopped
2 cloves of garlic grated
a big piece of ginger grated (the size depends on your love for ginger)
2 cups water
2 tsp olive oil


Process

In a saucepan, heat the oil and add the onion, garlic and ginger. Sauté for a few minutes and add the soaked and rinsed horse gram and the water. Let it boil for a few minutes. Now add all the chopped vegetables, the shitake and the water it was soaked in along with the bouillon. You don't need salt because the bouillon has some. Also if you can't get your hands on the bouillon, you could add vegetable stock or just a bay leaf and black cardamom at the point of sautéing the onion.
Let the soup heat up but not boil. Turn the heat off. This ensures that the veggies are not overcooked. Even the horse gram has a bite to it and is not over done.
Enjoy on a rainy afternoon!

Pizza !!!

Nothing spells celebration or fun, like Pizza does! If I want to get my daughter all excited and make her weekend fun, its pizza time at our house! It is the best accompaniment to a movie, a cricket match, a beautiful sunday afternoon, a fun night out and pretty much every thing in between!

I do think, both the crust and toppings+sauce are equally important. And, I realise how strongly people feel about the crust! Some like a deep dish, some like it stuffed, for me, its the really thin and crispy crust that does the trick.

Today I am going to share a rather fun and easy way to make the perfect pizza. It ensures a crunchy and light crust, without any of the kneading, rising and waiting! The flavours are balanced and the pizza, perfection itself. The sauce keeps well in the fridge for a couple of weeks, so if you have it on hand, it can all be put together pretty quickly. You can go ahead and use your preferred vegan cheese, I haven't, because I like my pizza without cheese. Another great addition is a bit of arugula or fresh basil on top after baking, they add a bit of fresh nuttiness and a healthy dose of greens. Unfortunately I didn't think of it while taking the picture, only while greedily gobbling it down :)

Ingredients (makes 6 pizzas)

Crust -
Get a pack of tortillas. Yes, you read it right, tortillas. This will be the base of the thin crust pizza. It will ensure the right crunchiness and lightness and won't be doughy and heavy. They also bake and crunch up  real quickly.

Sauce -
6 medium sized tomatoes
5-6 cloves of garlic chopped
2 tbsp olive oil
2 tsp marjoram
2 tsp basil
7-8 peppercorns freshly ground
sea salt to taste
1 tsp date palm sugar

Topping -
1 small red pepper diced
1 yellow pepper diced
1 small zucchini diced
1/2 cup steamed pumpkin
12 plum tomatoes (cut or pierced)
4-5 basil leaves
2 tsp extra virgin olive oil
1 tsp pepper
1 tbsp balsamic vinegar
a pinch of salt

Process

For the sauce, puree 5 tomatoes and chop 1. Heat the oil and sauté the garlic. Add the puree and cook for a few minutes. Add the chopped tomato herbs, spices, sugar and salt. Simmer and cook till the sauce thickens. You know the sauce is done, when you move the spatula in the pan and the watery bits don't separate from the chunky ones. Turn off the heat.

For the topping, heat the oil and sauté the vegetables for a minute. Add the pepper, salt and balsamic vinegar. Cook for another minute or two and turn off the heat.

Preheat the oven to 250*C. Now, lightly brush some olive oil on the tortilla (on the side that will go on the pizza stone or oven rack), this will make the crust brown evenly and be crunchy. Spread a bit of sauce (not too much, otherwise it could become soggy), leaving the edges. Now add the toppings.
Bake till the sides are brown and serve hot. Celebrate :)