BeFit - Health & Nutrition

Healthy Soups   MILLET NOODLES SOUP WITH GREENS AND MISO Ingredients 4 cloves grated garlic 1 small onion chopped fine 4 cups vegetable stock 1 pack of gluten-free noodles 1 head of bok choy shredded 6-7 leaves of kale or swiss chard shredded ¼ cup spring onion greens chopped ½ cup finely diced red pepper ¼ cup tofu finely cubed (optional) 1 tbsp brown rice miso salt to taste   Method Sauté the garlic and onions to brown. Add the soup stock and boil the noodles for 3 minutes. Add the greens and boil till wilted. Add the red pepper and tofu and switch off the heat. Mix the miso in the bowl with a little warm water and add it to the soup once it has slightly cooled so as not to destroy the probiotics in miso.   Serves 2-3

  Side Salads MEDITERRANEAN EGGPLANT SALAD WITH YOGURT DRESSING Ingredients 4 cucumbers 2-3 long thin eggplant salt, red chili powder, dry mango powder as per taste Lebanese seasoning (optional) a handful of pumpkin seeds a handful of broken cashews black sesame seeds for sprinkling Yogurt Dressing ½ cup peanut rice milk curd 2 tsp crushed garlic Rock salt to taste Lemon juice to taste A few sprigs of freshly chopped mint leaves (optional) Method Slice eggplant, add salt, red chili powder, raw mango powder, and Lebanese powder, and roast evenly on an iron skillet on both sides till lightly roasted. Mix curd, garlic, salt, mint leaves, and lemon juice in a bowl. Cut cucumbers using a spiralizer or julienne peeler. In a serving bowl, place cucumber juliennes, prepared eggplant slices, pour yogurt dressing, and sprinkle pumpkin seeds and black sesame seeds.   Variation : You can grate cucumber instead of making juliennes. Serves 4 TZATZIKI This is a garlicky Greek salad that is c...

 Healthy Breakfast Recipes CHILLA OR PUDLA OR PESARATTU Ingredients 1 cup whole moong (or other lentil or bean), soaked   overnight ½ - ¼ tsp ginger chili paste salt to taste Method Grind soaked moong or other lentils to a fine paste. Add ginger chili paste and salt to taste. Make as dosa as there is no need for fermentation.   Variations Mix grated vegetables in the batter Make dhoklas with the same batter. Stuf the chillas with cooked or grated   vegetables like peas, french beans, carrots, beetroot, broccoli, potatoes, or corn.   Serves 2-3

 Dairy Alternatives for Vegan PEANUT RICE MILK CURD  Peanuts lend creaminess to the milk but have a strong flavor, which can be reduced by mixing in rice. Rice also helps to thicken the milk and curds.   Ingredients 1 cup raw peanuts soaked for 8 to 12 hours ½ cup brown rice four 4 cups water (800 ml. water) 5 – 6 chili tops / non-dairy curd starter   Method Put peanuts in a blender and blend till you get a smooth paste adding a little water at a time. Make   rice milk by mixing rice flour with water. Stir the  peanut milk and boil slowly on low heat. Once it starts to thicken, start adding the rice milk slowly while  stirring to prevent clumping. L et the milk fully boil and thicken. Cool to body temperature. Set the curd using the chili top as a starter the first time you make it by dipping them in the peanuts mixture and keeping some as a starter for the next batch. The starter can also be stored in the freezer. Note 1: If you want a thick-set curd ...

Push-ups work the upper body, including the chest, shoulders, biceps, and triceps, as well as a core and glute Indoor exercises are irresistibly handy as they provide a holistic workout experience right in the comfort of your home. Also, there are various options for people to consider while working out at home. One such is the push-up, an excellent exercise that works the upper body, including the chest, shoulders, biceps, and triceps, as well as the core and glute, said Rhea Singh Anand, co-founder, of Flexner. Stressing that the bodyweight exercise is essential in every training regimen, whether you are a beginner or a seasoned athlete, she listed down some variations of push-ups for the advanced level. *Your upper body should be in a flying position. Remember to land firmly in the same position for another count. Make sure you perform it in the appropriate position to avoid injury. This push-up method helps strengthen the tricep, chest, and shoulder muscles. Steps to do it *Lower ...

Nutritionist shares why women over 40 gain weight, and what they can do to stay fit To know how to keep fit after forty, read these recommendations by nutritionist Anjali Mukherjee Age may just be a number, but it cannot be denied that the body experiences many changes as one becomes older. As such, turning 40 can affect people’s lives in more ways than one, especially for women. While regular exercise remains the key, it becomes equally important to make certain dietary tweaks as well. Nutritionist Anjali Mukherjee took to Instagram to share how women can stay fit after turning 40. “Everything changes after forty. Your metabolism slows down. Your sugar cravings  increase. You begin feeling less energetic,” she said. – The BMR (Basal Metabolic rate) drops by six percent per decade of life. – Menopausal women develop subclinical hypothyroidism which makes it more difficult for them to lose weight post-forty. One of the main reasons why women over 40 gain weight is that their metabol...