Mixed Nut and Seed Roast:

  

 Dry-roasting a handful of almonds, walnuts, pumpkin seeds, and sunflower seeds with black pepper creates a perfect monsoon shield. Rich in zinc, vitamin E, and healthy omega-3 fats, this crunchy mix naturally reinforces your immune system against seasonal infections. 

 

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Yoghurt bowl with papaya, pomegranate and pumpkin seeds

 Ingredients

1 cup plain Greek yoghurt
½ cup papaya, chopped
A few spoonfuls of pomegranate kernels
1 tbsp pumpkin seeds
A pinch of cinnamon or crushed cardamom

How to make it:

Spoon the curd into a bowl, pile on the fruit, finish with pumpkin seeds and your spice of choice.

 

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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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Smoothie to strengthen joints and bones

 Ingredients and Preparations

Chia seeds 1 tbsp. they’re real super-foods for the bones. They contain more calcium than milk and also magnesium, phosphorus and protein.

Soak the seeds in 100 ml water and stir. Let the chia seeds soak while you prepare the remaining ingredients.

Chia strengthen bone tissue, prevents osteoporosis, maintains bone density and helps with brittle bones. The omega-3 fatty acids in chia seeds reduce joint inflammation.

Flax seeds 1 tbsp- as they’re good for the joints thanks to their high content of omega-3 fatty acids. They reduce inflammation in connective tissue, decrease stiffness and improves mobility.

Pumpkin seeds 1 tbsp. the zinc in pumpkin seeds is important for protein synthesis and bone formation. Powder together with flax seeds.

Put the ground seeds in a blender jar.

Peel ans slice a small banana. Bananas are good for bones thanks to their high potassium and magnesium content. These nutrients help to store calcium in the body, increase bone density and prevent osteoporosis.

Potassium neutralizes acids that leach calcium, and fructooligosaccharides improve calcium absorption.

Add it to the blender. Peel a small cucumber. Cucumbers are good for the bones thanks to their high vitamin K content ( up to 40 % of the daily requirements in 1 cucumber).

Vitamin K is important for calcium absorption, bone strength and a lower risk of fractures. They also contain silicon, which strengthens cartilage and connective tissue and reduces acidity in the body, thus preventing age-related bone loss.

Add the cucumber to the blender along with 1 -1 1 /2 cm long ginger root peeled.

Ginger is an effective natural remedy for joint health with strong anti-inflammatory and pain-relieving properties. It reduces swelling, improves joint mobility and helps with arthritis and osteoarthritis. Ginger warms, promotes blood circulation and supports cartilage regeneration. Add 1 tsp of grated ginger to the jar.

Squeeze ½ an orange. Orange juice, like the orange itself, is very beneficial for bones and joints, primarily due to its high content of vitamin C and other important nutrients. Vitamin c is essential for collagen ( the main protein in joints and bones). Without sufficient vitamin C, the body cannot properly synthesize collagen. Vitamin C is a powerful antioxidant that protects cartilage cells from damage caused by free radicals. This is particularly important in inflammatory joint diseases such as arthritis. Add the juice to the blender.

Peel and slice 1 kiwi, which is again rich in Vitamin C, which is essential for collagen synthesis and thus ensures the strength and elasticity of the cartilage. Regular kiwi consumption reduces inflammation, helps with osteoarthritis and arthritis, thanks to its antioxidants, and promotes tissue regeneration and joint mobility.

Add the peeled kiwi to the blender.

Slice ½ a green apple. Green apples are good for joints due to their high content of antioxidants ( especially quercetin), vitamin C and minerals. Slice them and add to the blender.

These help to reduce inflammation, protect cartilage, and strengthen bones. Quercetin stimulates collagen production, and vitamin C reduces the risk of rheumatoid arthritis through its anti-inflammatory effect.

Add ½ tsp turmeric pdr to the blender. Thanks to its active ingredient curcumin, turmeric is a powerful, natural anti-inflammatory and antioxidant that effectively relieves pain, swelling and stiffness in joints in cases of arthritis, arthrosis and osteochondrosis.

1 cup of low-fat yogurt to the blender. Blend the ingredients. Natural yogurt is good for the joints due to its high content of calcium, protein and vitamin D, as these substances strengthens bones and prevents osteoporosis/ the probiotics contained in yogurt improves overall health and help reduce inflammation. Blend all the ingredients well.

This recipe combines he best of both worlds for the health of musculoskeletal system: calcium from yogurt and seeds, silicon from cucumbers, vitamin C from orange and kiwi for collagen formation and powerful anti-inflammatory spices.

Put ½ of nicely swollen chia in a glass and pour the prepared smoothie over it. This recipe contains 2 servings. Stir well, the smoothie is creamy, nutritious and has a refreshing taste with a light citric note.

Drink this smoothie daily or every other day for breakfast. After 3-4 weeks you will feel more flexible joints and more energy.

 

 

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Anti-inflammatory Drink to strengthen Bones

 Ingredients and Preparations

in a blender jar add 1 tbsp each of flax seeds and sesame seeds. Blend to a fine powder.

The compound sesamin has anti-inflammatory properties, relieves arthritis pain and when consumed regularly, helps to prevent osteoporosis and regenerate joints and tendons.

Add the powder in a blender jar, add 1 tbsp of chia seeds. Chia seeds are good for the joints, because they’re rich in omega-3 fatty acids, calcium, magnesium and phosphorus. These nutrients reduce inflammation and strengthen cartilage and bones.

Soak 3 dates in hot water for 10-15 minutes.

1 green apple, chop  into small pieces. Green apples are good for joints because they’re rich in antioxidants (especially quercetin) vitamin C and minerals.

Add to the blender along with 1 peeled and sliced kiwi. Kiwis are valuable for joint health and are rich in vitamin C, which is necessary for collagen synthesis. Collagen provides the strength and elasticity for the cartilage. Regular consumption of kiwi reduces inflammation, helps with osteoarthritis and arthritis thanks to its antioxidants and also promotes tissue regeneration and joint mobility.

Ginger 1 ½ cm, peel and chop. Ginger is an effective natural remedy for joint health with strong anti-inflammatory and pain-relieving properties. It reduces swelling, improves joint mobility and helps with arthritis and osteoarthritis. Ginger warms, promotes blood circulation and supports cartilage regeneration.

Drain dates, remove the seeds, add to the blender along with chopped ginger.

Dates are excellent for joint and bone health. They’re rich in calcium, magnesium, phosphor=us and silicon, which strengthen bone tissue and increase its density. They prevent osteoporosis, promote recovery after injuries and have an anti-inflammatory effect. This helps with joint diseases, which is particularly important for older people.

1 tbsp of freshly squeezed lemon juice, which is rich in vitamin C.

2 handful of spinach. Spinach is a valuable food for joint health an is rich in vitamins A, C and K, as well as calcium, magnesium and antioxidants.

Spinach has anti-inflammatory properties, but due to its oxalic acid content, it is not suitable for people with gout, arthritis or kidney disease. Leave out the spinach in this case.

Turmeric pdr ½ tsp and 1 cup low-fat natural yogurt to the blender. Blend all well.

Natural yogurt is good for the joints due to its high content of calcium, protein and vitamin D, as these substances strengthens bones and prevents osteoporosis. The probiotics contained in yogurt contribute to improving overall health by reducing in flammation. Regular consumption of natural yogurt maintains bone density and improves mobility, especially in people over 60.

Blend well, pour in a glass, add pumpkin seeds. The zinc in pumpkin seeds is important for protein synthesis and bone building.

This smoothie can be drunk twice a week ti strengthen joints and reduce bone inflammation.

 

 

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Weight loss and dairy free smoothie

Ingredients and Preparations

Soak 1 tbsp chia seeds. These are an effective superfood for weight loss and detoxification and are rich in fiber, omega 3 fatty acids and proteins.

Mix chia seeds with 3-4 tbsp of water well, let them soak for 10-15 minutes until it forms  a gel.

Add 1 tsp of green tea in a cup of hot water.

Green tea promotes weight loss by boosting metabolism, stimulating fat burning with catechins and caffeine and eliminating excess fluid thanks to its diuretic effects.

Add 1 tbsp of pumpkin seeds to a blender. They’re a healthy food that promotes weight loss thanks to their high protein and fiber content. They provide a long-lasting feeling of satiety and regulate metabolism and digestion.

Powder the pumpkin seeds, they inhibit the formation of fat tissue thanks to their polyunsaturated fatty acids. Add the powder in a blender jar.

Chop a green unsweetened apple into small pieces and to the blender jar. The pectin it contains acts as a sorbent and cleanses the body, which organic acids (malic acid) support fat burning.

Peel ½ an orange. Oranges are filling for a long time, are a good alternative to sweets and contain pectin which inhibits fat absorption. Cut into slices , add to the blender. 

Squeeze ½ lemon. Lemon juice support weight loss and improves digestion and stimulates metabolism. Lemon juice nourishes and supplies the body with micronutrients, removes toxins, improves skin quality and ensures a radiant complexion. Grate the rest of the lemon. Lemon peel are rich in vitamins and therefore ideal for anyone who wants to lose weight. It stimulates the metabolism, slows down carbohydrate absorption and reduces cravings for sweets.

Peel 1 ½ cm long ginger piece, it stimulates the metabolism and helps burn calories, thereby reducing hinger and cravings for sweets. Due to its thermogenic effect, ginger is an effective, natural remedy for weight loss. Grate a 1tsp of ginger to achieve intense taste and better aroma and smooth consistency without fibrous pieces. This ensures optimal release of the essential oils and nutrients.

Add a handful of spinach. Spinach is a low-calorie superfood, ideal for weight loss and detox. It contains plenty of fiber for better digestion and thylakoids, which curb appetite. Regular consumption accelerates metabolism, and helps break down toxins.

Add the strained cup of green tea to the blender. Blend well. This smoothie is so nutritious that it can replace a meal. Drink it in the morning instead of breakfast. If you’re very hungry, drink ½ a glass before your main meal- you’ll then only et half as much as usual.

Put the soaked chia seeds in a jar, add the smoothie. 

Do not store: the chia seeds will quickly turn the smoothie into a thick jelly and the vitamin C content from the lemon will be destroyed by contact with air. Drink immediately.

 

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Pumpkin Overnight Oats

  

Ingredients

½ cup rolled oats 

⅓ cup unsweetened almond milk (or other non dairy milk) 

 3 tbsp pumpkin puree 

2 tsp pure maple syrup 

½ tsp vanilla extract 

¼ tsp cinnamon pdr 

Pinch of salt 

Toasted pumpkin seeds or pecans, for garnish 

 

Instructions

Combine oats, milk, pumpkin, maple syrup, vanilla, cinnamon and salt in a pint-size jar; stir well. Cover and refrigerate overnight. 

To serve, top with pumpkin seeds (or pecans), if desired.

Tip: People with celiac disease or gluten sensitivity should use oats that are labeled "gluten-free," as oats are often cross-contaminated with wheat and barley.  

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