Fight Fat and Inflammation with This Sauerkraut Recipe

 

 Let's face it, there are two types of people in this world: those who love and those who despise sauerkraut. While it definitely isn't one of the most popular foods out there, it's definitely one of the healthiest. Sauerkraut, along with other types of fermented foods, has many health benefits. Therefore, if you're looking for a great way to improve the way you eat, adding sauerkraut to your meals at dinner time might just be your answer.

One health benefit is that it's great for your digestive system. It's a probiotic, which means that it's packed with all the good bacteria that your digestive tract requires. These good bacteria include Lactobacilli and Bifidobacteria - both of which help break down lactose, sugars, and starches which ultimately helps aid digestion. 

However, the benefits are not all stomach-related. Sauerkraut can improve skin conditions, oral health, and vaginal health. Furthermore, it can also prevent allergies as well as help maintain a healthy immune system. If this isn't enough, it can also help with weight loss. 

Whether you are a long-time lover of sauerkraut, or whether you'd like to try it for the first time, below is just the recipe for you. This recipe will give you one gallon of sauerkraut.

Ingredients: 

5 lbs shredded cabbage 

2 tbsp. sea salt or pickling salt 

1 tbsp. caraway seeds 

1 onion quartered 

Method:

1. Mix all of the ingredients, apart from the onion, in a large bowl and let it stand for 10 minutes. 

2. Pack the cabbage mixture into a large glass food container. Place the quartered onion on top to weigh the cabbage down. 

3. Cover the container with a paper towel and secure it using a rubber band. Store in a cool spot and leave overnight.

4. The following day, check the container to ensure that the sauerkraut is completely submerged in liquid. Then, every other day for the next 2 weeks, check in the same way. A layer of scum might appear on top of the sauerkraut - skim this layer if needed. 

5. After a period of at least 4 weeks, the sauerkraut will be ready. It can be stored in the fridge for up to 6 months. 

 

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Jackfruit khichdi

Ingredients

Tender raw jackfruit – 1 kg

Basmati rice – ½ kg

Moong dal – ½ kg

Ginger juice – 1 tbsp

Peppercorns – 1 tsp

Shahjeera – 1 tsp

Cardamoms – 4 pods

Cinnamon – 1 stick

Mace – 1 blade

Cloves – 4

Bay leaves – 2

Dry mango powder – 1 tbsp

Thick cream – ¼ cup

Rosewater – 1 tbsp

Saffron strands – a few

Ghee 1 kg

Salt to taste 

 

Preparations 

1.Prepare the jackfruit: Cut the jackfruit into cubes and boil until tender. Drain well, squeeze out excess water, and spread on a dry cloth to absorb any remaining moisture.

2.Marinate: Combine the jackfruit with salt, turmeric, coriander, and mango powder. Mix well to coat evenly.

3.Fry: Heat oil and fry the remaining spices; remove and set aside. In the same oil, fry the marinated jackfruit pieces until they turn a deep reddish colour.

4.Cook the khichdi: Sauté the rice and dal with the spices until aromatic. Gradually add all the fried ingredients, one by one, to the boiling water. Cover and cook until the khichdi is soft and well blended. Finish with a garnish of fresh cream and saffron steeped in rosewater.

 

 

 

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Makhana drink powder

 Fox nuts, also widely known as makhana or lotus seeds, offer extensive health benefits due to their high content of antioxidants, plant-based protein, dietary fiber, and essential minerals like magnesium, potassium, and calcium. These nutrient-dense seeds originate from the Euryale ferox plant and serve as an exceptional low-calorie, gluten-free super-food snack.

Core Health Benefits

• Supports Weight Management: Their high fiber and protein content promotes long-lasting fullness, which successfully prevents overeating and curbs unhealthy food cravings. 
• Promotes Heart Health: Abundant magnesium relaxes blood vessel walls to improve blood flow, while high potassium and low sodium levels naturally stabilize blood pressure. 
• Regulates Blood Sugar: Fox nuts possess a low glycemic index (GI), causing a slow, gradual release of glucose into the bloodstream, making them an excellent snack for managing type 2 diabetes.
• Strengthens Bones and Teeth: Packed with critical levels of calcium and phosphorus, regular consumption supports optimal bone mineral density and helps mitigate the risk of osteoporosis. 
•  Improves Digestive Health: The high dietary fiber content adds volume to stool, ensures smoother bowel movements, prevents constipation, and cultivates healthy gut bacteria.
• Fights Premature Aging: Loaded with potent plant flavonoids like kaempferol and quercetin, they eliminate harmful free radicals to sustain skin elasticity and diminish wrinkles. 

 

 Ingredients

Makhana 2 cups dry roast for 6-8 minutes on low flame, remove to cool

 In the same pan add

Almonds 1/4  cup

Cashew ¼ cup

Pistachios ¼ cup

Roasted gram pottukadalai ¼ cup

Roast for 5 minutes on low flame, remove and cool

Once cool, remove add 3 cardamom and powder the nuts and makhana to a coarse/ fine powder as desired

Can be stored in the fridge for a month or more.

Add 1 tbsp of powder or more as desired, 1 tsp of jaggery pdr/ honey , pour hot milk, mix well and enjoy the healthy protein, mineral rich drink.

 

 

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Protein-rich Home-made Healthy Drink Powder

Ingredients

Almonds 30 gm

cashews 30 gm

pistachios 30 gm

walnuts 30 gm

roasted chana dal / pottukadalai 50 gm

melon seeds 10 gm

pumpkin seeds 10 gm

sunflower seeds 10 gm

roast the above ingredients for 5-6 minutes, stirring continuously till aroma comes,  remove & cool

In the same pan add

makhana/ Fox nuts 50 gm roast it for 3-4 min. on medium flame stirring on low flame

remove and cool completely

rock candy/ kalkandu 30 gm

saffron ¼ tsp ( optional)

Once the roasted ingredients have cooled completely, add rock candy & saffron and grind in a mixer jar to a fine powder.

Cool a bit and store in a clean, air-tight bottle, after 3-4 days, store it in the fridge to last long.

When needed, add 2-3 tbsp as desired, add sugar/ honey to taste, add hot or cold milk, stir well.

Enjoy this protein rich drink to boost your energy .

 

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12 High-Protein Shake Recipes, Benefits

 What Is A Protein Shake And Why Should You Drink It?

A protein shake is a drink made with protein-rich ingredients. It may include protein powder, whey protein, Greek yoghurt, milk, curd, paneer, tofu, soy milk, nuts, seeds, or pulses in blended form.

You may drink protein shakes if you find it difficult to meet your protein needs through meals alone. They are especially useful when you have a busy routine, exercise regularly, want a quick post-workout option, or need a convenient high-protein snack.

However, whole foods should still remain the base of your diet. Protein shakes should support your meals, not replace all healthy eating habits.

Benefits Of Protein Shakes For Muscle Building, Weight Loss, And Recovery

• Help you meet daily protein needs
• Support muscle repair after exercise
• May help improve satiety and reduce frequent snacking
• Can be adjusted for muscle gain, weight loss, or recovery
• Are easy to prepare at home
• Can include fruits, nuts, seeds, and fiber-rich ingredients
• May be useful for people with higher protein needs
• Can be made with or without protein powder

Protein Shakes For Muscle Building

Protein shakes for muscle building should include enough protein and calories. Whey protein, milk, curd, Greek yoghurt, paneer, soy milk, tofu, peanut butter, oats, and bananas are useful ingredients. For best results, combine protein shakes with progressive strength training, enough total calories, good sleep, and consistent meals.

Protein Shakes For Weight Loss

Protein shakes for weight loss should be filling but not overloaded with sugar or calories. Use ingredients like unsweetened milk, curd, soy milk, chia seeds, berries, spinach, apple, cucumber, and a measured scoop of protein powder. Avoid adding too much honey, dates, chocolate syrup, peanut butter, or sweetened powders.

Protein Shakes For Recovery After Workouts

Recovery shakes should include protein for muscle repair and carbohydrates to help replenish energy stores. Banana, mango, oats, dates, berries, coconut water, milk, and yoghurt can work well. After intense sweating, fluids and electrolytes also matter.

12 High-Protein Shake Recipes

Here are 12 protein shake recipes you can make at home. Adjust thickness with water, milk, or ice as needed.

1. Classic Banana Whey Protein Shake

Best For: Muscle building and post-workout recovery

Ingredients: 1 scoop whey protein, 1 banana, 1 cup milk, 1 tablespoon peanut butter, 2 to 3 ice cubes

How To Make: Blend all ingredients until smooth.

Tip: Use toned milk if you want fewer calories, or whole milk if you want more calories.

2. Chocolate Peanut Butter Protein Shake

Best For: Muscle gain and higher calorie needs

Ingredients: 1 scoop chocolate protein powder, 1 cup milk, 1 tablespoon peanut butter, 1 teaspoon cocoa powder, 1 small banana

How To Make: Blend until creamy.

Tip: Avoid adding sugar. Banana gives natural sweetness.

3. Oats And Almond Protein Shake

Best For: Breakfast and sustained energy

Ingredients: 1 scoop vanilla protein powder, 2 tablespoons oats, 5 soaked almonds, 1 cup milk, cinnamon

How To Make: Blend until smooth.

Tip: Soak oats for 10 minutes before blending for a smoother texture.

4. Paneer Berry Protein Shake

Best For: Muscle building and vegetarian protein intake

Ingredients: 100 grams low-fat paneer, 1/2 cup mixed berries, 1 cup water or milk, 1 teaspoon honey if needed

How To Make: Blend until creamy.

Tip: Use fresh paneer and blend well to avoid lumps.

5. Green Apple Spinach Protein Shake

Best For: Weight management

Ingredients: 1 scoop unflavoured or vanilla protein powder, 1/2 green apple, 1 cup spinach, lemon juice, 1 cup water

How To Make: Blend all ingredients until smooth.

Tip: This homemade protein shake is light, refreshing, and fiber-rich.

6. Triple Berry Chia Protein Shake

Best For: Weight loss and antioxidant support

Ingredients: 1 scoop protein powder, 1/2 cup mixed berries, 1 tablespoon chia seeds, 1 cup unsweetened almond milk or toned milk

How To Make: Blend well and let it sit for 5 minutes before drinking.

Tip: Chia seeds add fibre and help you feel full.

7. Coffee Whey Protein Shake

Best For: Pre-workout or busy mornings

Ingredients: 1 scoop whey protein, 1 cup cold coffee without sugar, 1/2 banana, 1 teaspoon cocoa powder, ice

How To Make: Blend until frothy.

Tip: Avoid this late in the evening if caffeine affects your sleep.

8. Mango Turmeric Recovery Shake

Best For: Post-workout recovery

Ingredients: 1 scoop vanilla protein powder, 1/2 cup mango, 1 cup milk or almond milk, 1/4 teaspoon turmeric, a pinch of black pepper

How To Make: Blend until smooth.

Tip: Keep mango portions moderate if you are managing blood sugar.

9. Strawberry Banana Recovery Shake

Best For: Recovery after training

Ingredients: 1 scoop protein powder, 4 to 5 strawberries, 1/2 banana, 1 cup coconut water or milk

How To Make: Blend and drink after exercise.

Tip: Coconut water adds fluid and potassium.

10. Tofu Blueberry Protein Shake

Best For: Vegan or dairy-free diets

Ingredients: 100 grams silken tofu, 1/2 cup blueberries, 1 cup soy milk, 1 teaspoon peanut butter

How To Make: Blend until smooth and creamy.

Tip: Soy milk and tofu together increase plant-based protein.

11. Dates And Almond Bulking Shake

Best For: Healthy weight gain and muscle gain

Ingredients: 1 scoop chocolate protein powder, 2 dates, 5 almonds, 1 banana, 1 cup milk, 1 tablespoon oats

How To Make: Blend well.

Tip: This is calorie-dense, so use it when your goal is weight gain or higher energy intake.

12. Curd, Banana, And Peanut Protein Shake

Best For: Homemade protein shake without protein powder

Ingredients: 1 cup thick curd, 1 banana, 1 tablespoon roasted peanut powder, 1 tablespoon oats, cinnamon

How To Make: Blend until smooth.

Tip: This is a practical option if you do not use protein powder.

 

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