We all love eating. In fact, one of the reasons we are so glad to be human beings is that we can cook delicious food using so many variations. However, we are often exposed to unhealthy food with a lot of oil and calories that can harm us. In this mega guide, we give you many recipes that you can enjoy without any guilt whatsoever.
Healthy recipes for weight loss
Diet plays a major role in weight loss. As most dieticians say, it is 30% exercise and 70% diet when it comes to fitness and weight loss. This means, one needs to be conscious and mindful about what they eat for every meal. But does that equate to eating tasteless and boring food all the time while others enjoy tasty meals? No! Even if you are on a weight loss diet, you can make your meals interesting and tasty by cooking in a healthy manner or replacing the fatty ingredients of your favourite recipes with healthier options. Here are some options for you.
Start your day with a healthy shake. This will not only keep you full for longer but also ensure that you get all the benefits of papaya, orange and banana. This is an anti-cholesterol shake which means that it is good for your heart as well.
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If you are a non-vegetarian, you can opt for a healthy chicken stew. This dish also consists of a lot of veggies so you get their nutrients too. If you are a vegetarian, you can make chana soya masala. It is a low-calorie recipe but it will entice your taste buds as it has a mix of spices. A healthy lunch will keep you full for longer without many hunger pangs.
Snacks are probably the most difficult meal to control when it comes to weight loss as there are a lot of options like junk food, frozen food and other quick bites. So it is best if you have a healthier alternative ready before you start gorging on something unhealthy like fries, burgers, etc. Try making cucumber pancakes.
A light dinner is a good way to end the day and nothing is more healthy than a salad. Try making this healthy leafy salad which has a host of lettuce leaves. Even if you want to eat something else for dinner, have a bowl of salad before it. This way, you will be quite full and you won't indulge too much into eating the main course.
Healthy salad recipes
While almost everyone knows the importance of eating salads, many choose to ignore it as they do not like the taste. In order to make things interesting, try the following salad recipes which are healthy but rank high on the tasty meter too.
Raw carrots form the base of this salad. It is no secret that carrots a rich source of vitamin A and are really good for your eyes, skin and even hair. They keep various ailments at bay and are low in number of calories. A 100g of raw carrots contain only 41 calories. The addition of other ingredients like raisins, mint leaves and walnuts further raise this dish's health quotient.
According to studies, eating watermelon can help prevent heart disease by halting the build-up of harmful LDL cholesterol. Tomatoes on the other hand are a good source of calcium and vitamin A. Both of these fruits are low in calories and are fitting for people on a weight loss diet. But the chaat flavour certainly adds a zing to it, making this salad apt for the Indian palate.
Good things do come in small packages and peanuts are perfect examples of this. They pack a healthy punch and can do wonders for us. They boost memory power, prevent gallstones, have good amounts of folate which is excellent for pregnant women and also protect against certain cancers. The addition of black pepper, chillies and lemon add a tangy twist to this salad.
Spinach is full of antioxidants which prevent free radical damage that causes ageing and serious diseases like cancer. Not only this, spinach also boosts immunity, is great for our eyes, can be consumed by diabetics and provides ample nutrition to pregnant women. Chickpeas or chana are an excellent source of protein for vegetarians. They have ample fibre and iron content and have a low glycaemic index (GI) which means it is good for diabetics too. Make this yummy salad to reap in the benefits of all these healthy ingredients.
This is an all-in-one healthy salad which combines various veggies and spices such as tomatoes, lettuce, carrot, cucumber, peanuts, sprouts, and various others. You can mix other ingredients you find in your fridge to make it a complete meal which can be had as a side or a healthy snack in the evening. It is nutritious, fibre-rich and full of healthy goodness.
Besides salads, you can also try these soups which are healthy and good for your weight loss regime.
If you find eating veggies boring then toss them up in a soup to get their various benefits and to mask their taste in something appetising. This soup has carrots, tomatoes, bottle gourd, potatoes and onions. You can add more veggies if you like. Carrots are extremely good for your eyes, tomatoes give you antioxidants which keep ailments at bay, bottle gourd is low in calories yet gives you ample energy and potatoes provide your body with carbs. (Click here for the recipe)
A delicious blend of oats and chicken make this soup rich in proteins. The addition of parsley, pepper and other spices add an Indian flavour to it, making it palatable. It is good for people who work out in the gym and makes for a healthy evening snack. Oats are rich in fibre and protein and are a good source of essential fatty acids, plant chemicals, amino acids and vitamin E. Chicken too is rich in protein and gives your body adequate energy after a workout. (Click here for the recipe)
Healthy recipes for bodybuilding
Both bodybuilding and weight loss require you to keep a close watch on your diet. However, that doesn't mean you have to do away with delicious food. Here are five delicious recipes by Harry Ranson, an online nutrition advisor, personal trainer and published fitness model who loves to cook.
Monitoring your diet is highly vital as the food you eat directly affects your blood sugar levels and weight. Foods with a low glycaemic index are recommended and most fruits and vegetables are good. Sweets and foods rich in carbohydrates are a strict no-no for diabetics.
Healthy recipes for people with high blood pressure
Hypertension or high blood pressure (BP) is no longer an old man's disease. Many youngsters too are its victims due to their unhealthy lifestyles. Junk food, alcohol consumption, smoking, stress, sedentary lifestyles and other such factors are reasons for triggering hypertension in many people who are only in their 20s or 30s.
While regular exercise, shedding extra kilos and maintaining a healthy lifestyle will better one's health, your dietary habits will also help a great deal in improving it. Here are a few tasty dishes that you can enjoy if you suffer from hypertension.
If you are bored of eating the usual breakfast, try something new and make a healthy porridge. This dish is extremely healthy and nutritious and will keep your tummy full for a long time due the high content of iron, fibre and protein it is made of jowar.
People who suffer from high BP have to monitor their salt in-take and avoid processed foods which are high insalt content. It is also vital to reduce smoking and their stress levels if they wish to live a healthy life. But this does not mean that they can't enjoy tasty food. Try making a healthy, full of fibre pasta. It is made using whole-wheat penne and has lots of veggies in it.
If Indian cuisine is what you enjoy the most then you can opt for making chana paneer. It has good amounts of potassium content which is ideal for people with a high blood pressure and will also satiate your taste buds.
Hypertension is on the rise in India and many cases go undetected making it a silent killer. It is estimated that the number of patients is likely to rise from 140 million in 2008, to about 215 million in 2030. So it is best to get yourself checked by a doctor for it and alter your lifestyle if you suffer from it. Since diet plays a major role, here are two more tasty dishes you can make.
Green peas soup is rich in protein and will help maintain a normal blood pressure. It is easy to make and quick too. So instead of grabbing a packet of crisps or biscuits for snacks, have a soupy meal instead.
And if you are a vegetarian and do not get your share of essential omega 3 fatty acids and calcium from your meals, then make flaxseeds raita. Though anyone can eat this dish, people with hypertension should include it in their diet as it builds immunity and prevents LDL oxidation (the bad cholesterol) and heart ailments.
Healthy recipes for beautiful skin
Which woman doesn't want younger looking skin? Alas, it doesn't happen that easily. We need to take out time to exercise, massage and relax our face to maintain a youthful look. But another essential component is our diet. Eating the right foods can help nourish the skin from the inside out. Face yoga expert Danielle Collins shares her top anti-ageing juice and smoothie recipes which will keep your skin young and healthy.
Super Green Antioxidant Juice
This juice containsspinach, kale, grapes, apple and orange. It is high in antioxidants which help reduce free radical damage caused by pollution, stress, sun and poor food choices. The result is firmer, clearer and more youthful skin. Spinach is known to help keep the eyes healthy. Another ingredient, the superfood kale (karam sag) is a beauty secret of many celebrities and is full of carotenoids. Eating carotenoids like the ones found in kale helps maintain a healthy skin colour. The fruits in this recipe not only add some great taste but the vitamin C content found in these fruits helps the skin produce collagen which results in firmer skin. All you need to do is blend all the items together and then pour it in a glass. You can vary the quantities of each according to your taste.
This juice contains carrot, apple and ginger and helps the skin glow from the inside out by detoxifying, cleansing and nourishing the internal organs. Carrot is high in vitamin A and antioxidants which protect the skin from sun damage preventing premature wrinkling and uneven skin tone. It also assists the liver in flushing out toxins from the body. It reduces the bile and fat in the liver and cleanses the colon. The ginger in the juice is full of anti-inflammatory substances which aid digestion. Ginger contains chromium, magnesium and zinc which can help improve blood flow inhibiting fatty deposits from the arteries. Drink it any time in the day but it is particularly helpful in the evening. Add the quantity of ingredients in a mixer according to your preference.
This smoothie works well after your 10 -minute face yoga workout. Blend together almond milk, rice milk, organic bio live yoghurt, blueberries, raspberries, banana and some protein powder. Protein helps to heal and repair, and gives us stamina and energy. Almond milk is high in protein which can improve the condition of our skin, hair and nails and along with regular face exercise, can help the face appear toned and firm. The organic bio live natural yoghurt in the smoothie is not only high in protein but also helps with digestive health. A blocked digestive system can clog our skin so it is essential to keep it healthy. Add a scoop of protein powder to the smoothie for an extra protein boost. It is important to understand that if we were to stop eating protein, our body and face would start to breakdown muscle for protein, leading to weakened and less defined muscles in the body and face. The berries in the recipe not only add some great flavour to this smoothie but are also full of ingredients which can help fight wrinkles. Add more berries if you want a sweet flavour and the other ingredients too according to your liking.
These recipes just take a couple of minutes to prepare and are great as a snack or can even be used as healthy breakfast ideas. I have not included exact quantities as I am a great believer that quantity of ingredients for juices and smoothies should be varied according to taste, number of people served or simply what you have in your fridge and store cupboard. The recipes are not designed to be meal replacements but rather an additional health boost based on fresh, natural ingredients. In order to eat a healthy, balanced diet it is important to vary your food each day to get a full range of nutrients. Use these recipes as suggestions and inspirations. These smoothies and juices do not take in to consideration any personal food intolerances, preferences or allergies so please consult your doctor or healthcare practitioner before embarking on any new way of eating. Hope you enjoy making and tasting these delicious and nutritious recipes.
Healthy recipes for pregnancy
Pregnancy is a time when you need to take extra care of yourself as you have another life growing inside you. Right from the time you conceive, or even before that, you need to be in the pink of health to ensure that you have a healthy newborn. Diet plays a very vital part. What you eat will have an effect on your baby and on you as well.
There are certain must-have foods which every pregnant woman should eat. These include foods rich in iron, folic acid, vitamins, calcium, etc. By including dishes which are rich in these foods, you are ensuring that your body and child are closer to being healthy during and after your pregnancy. This is because, if you eat foods rich in ghee and fats, it will be more difficult for you to lose weight post childbirth. Pregnant women need nutrition from all food groups and not just from fats. Keeping this in mind, here are five healthy recipes which you can savour during your pregnancy.
This dish utilises tomatoes as the base and other veggies as the stuffing. It has a flavoursome stuffing of mixed vegetables and paneer adding body to tomatoes which are a storehouse of folic acid and vitamin B12 required to build new red blood cells of the mother and child.
During your first trimester, it is better to have dry carbohydrates for your breakfast to ease morning sickness. If you are fed-up of regular biscuits and breads, try these crunchy khakhras instead. Make these in large batches so that you can have them in the morning whenever you have the urge to eat something. The addition of til improves the iron content of these khakhras.
Spinach is another must-have food item during pregnancy. In this dish, the spicy vegetables rolled in spinach leaves provide supplies of vitamin A which boosts the immune system, improves vision and nourishes the skin of a mum-to-be and her baby as well.
This is a filling and wholesome snack for an expecting mother to satiate small hunger pangs and increase nutrient requirements. Broccoli, sprouts and baby corn combine well not just in taste but appearance as well. Not to forget that this dish is nothing short of a super-nutritious meal.
This dish is a classic combination of ingredients brought together in a delicious Indian style soup which provides enough vitamin B2 from curd for the normal development of the baby. it is good in taste too, making it an apt dish for the expecting mum.
Healthy vegan recipes
Vegan food can be tasty too.
For breakfast, enjoy a bowl of hot oatmeal with fresh fruit, or whole wheat bread topped with peanut butter or almond butter. For lunch, have a bowl of spicy mung dal soup. Or perhaps a salad made with spinach, chickpeas, broccoli and mushrooms, or curried chickpea pita pockets.
Coming up with innovative ideas to make your kids eat all the vegetables on their plate is a challenge every mother faces. You can tell them their benefits in the form of stories but after a point they too become old and you find it difficult to make them eat boring but nutritious food. When you go out, kids often want to eat burgers, pizzas and other junk food that are very unhealthy and provide no nutritional value whatsoever. And you often find their lunchboxes coming back as they were in the morning with hardly anything eaten by them. So what can a mother do to make sure that her kid eats right? Give the boring veggies a twist which will not only make the food interesting to look at, kids will benefit from eating it as well.
Paneer is a favourite of many kids but they might not want to eat it with chapattis all the time. So what can mums do? Try making a burger dish likepaneer and green peas burger. The paneer patty and veggies will give them the required nutrients and since it is a burger, most kids would not say no to it.
Another dish that kids love eating is pizza. It is yummy no doubt, but it does no good for their body. Why not try making it at home instead. This way, you can modify the dish a little by adding more nutrition to it. Try making thin-crust mini bhakhari pizzas. Add the desired toppings and let your kids enjoy a healthy and tasty meal.
Soya is an extremely nutritious food but many kids don't eat it. You can either force them to push it down their throats or make an interesting meal out of it. One such meal is soya and veggies star parantha. Theseparanthas will be cut in the shape of a star which will make them appealing to kids and they wouldn't mind trying it. To make things more interesting, try making other shapes that your kids will love.
Cupcakes are lovely delights that many kids want to eat. An innovative way to make to make your kids eat healthy food is by making them in the shape of a cupcake. You can get the moulds in the market. One recipe to try out is protein cupcakes. This is a protein-rich meal which has various foods like doodhi (bottle gourd), different daals (lentils), rice and other healthy food items.
Another popular item kids love is lollipop. But you don't them to ruin their teeth eating it all the time. So make them a dish that resembles a lollipop but is healthy. Try making oats lollipop. It contains nuts, sesame oil and other healthy ingredients that are good for your child's health. Instead of sugar, jaggery is used to sweeten the lollipop.
These recipes are healthy twists to foods kids usually love. They making them at home and surprise your little ones with tasty yet healthy meals.
Healthy fasting recipes
Fasting does not mean that you have to say no to yummy food. Here are some delicious food items you can make using faraal ingredients, that are allowed during fasts.
Made out of healthy ingredients like buckwheat, potatoes and lemon juice, this tasty preparation will ensure that you don't miss out on your health quotient. Buckwheat is an ingredient that is good for your cardiovascular system.
Using ingredients like sanwa millet, coconut milk, coriander and mint, this recipe is a Thai twist to the normal khichdi. Sanwa millet is a rich source of iron and fibre, and proteins. Additionally, this dish has mint which helps relieve indigestion.
The famous south Indian dish can be made using 100% faraal ingredients too. The sanwa millet used in this dish is a rich source of iron, fibre and protein and the chutney made out of curd, can help cure indigestion and strengthen your immune system too. All of this makes it an extremely healthy dish to eat.