Easy Vegan Recipes To Celebrate Plant Power Day

It’s Plant Power Day on 7 March 2021 and here’s everything you need to know about it.

Plant Power Day is the perfect solution for those trying to include more foliage in their diet while still keeping their carnivore habits.

Plant-based means food that comes from plants and doesn’t contain animal ingredients such as meat, milk, eggs, or honey.

The best way to celebrate Plant Power Day is to have an entire set of meals during the day that is completely based on plants.

Plant-based foods tend to be:

Packed with a wide range of vitamins and minerals

Fibre-filled

Heart-healthy

GOOD FOR OUR PLANET

GO BIG ON PLANTS on March 7th and you can.

Save 1,500 litres of water (two whole weeks of showers)

Reduce your carbon footprint by 2kg (the energy needed to make 1,064 cups of tea)

IDEAS FOR THIS DAY

Think about the meals you eat on a typical day and how you could adapt them to be plant-based. By experimenting with plant-based foods for Plant Power Day, you may be surprised at how satisfying and tasty the options can be.

• Try swapping beef mince in a chilli or bolognese for soya mince or beans, lentils and chickpeas. Try these tasty snack recipes using chickpeas

• Add beans, lentils or tofu to stews, soups and curries. Try these Plant-based sources of protein.

• Include a sprinkling of nuts and seeds in your salads

• Try a milkshake, latte or smoothie using fortified plant-based milk. Here is a recipe to make oat milk at home.

• Use nut and seed butter on wholegrain crackers or an apple for a healthy snack like this chocolate peanut butter bars.

If you can’t manage a whole planet, just try to get more plants into your day; why not start the day with our One Day Plant-Based Diet recipe below:

Breakfast

Green fruity Smoothie with non-dairy milk

Chia seed pudding with fresh berries and a spoonful of almond butter

Lunch

Zucchini Noodles with chunky tomato sauce

Whole wheat Avocado toast

Snack

Homemade Energy Bars

Whole-wheat toast topped with peanut butter and berries

Dinner

Millet porridge bowl with seasonal vegetables

Dairy-free Pumpkin Soup or Beetroot, Carrot Tomato Soup bowl

The Plant-Powered Diet highlights the health and weight loss benefits associated with eating more whole plant foods. Click here to book a free nutrition consultation. Nutrition analysis and exclusive tips. Personalized recipes meal plan. Time-saving menus and grocery lists.

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Top 11 “Superfoods” for Healthy Kidney

Your kidney is the filter station and the purifier as well as hormone balancer set-up.

To maintain peak kidney health, one only needs to be careful about a few things like proper diet, rest and exercise.

There are some foods that are good for the kidney and some which can harm them if used in excess.

9 Foods and Drinks to Avoid If You Have High Blood Pressure

The job of this vital organ is to filter things like water and salts out of the blood and to produce urine. The enzyme renin that it creates plays a big role in regulating the blood pressure.

Healthy kidneys balance your body’s minerals, like salt and potassium and the amount of fluids your body requires. Healthy kidneys retain the good nutrients and throw out the waste via urine. Healthy kidneys make hormones that affect the way other organs work.

Here Are 11 Foods To Eat For A Healthy Kidney:

Food items that boost renal health

1.Apple

The healthiest any-time snack that keeps doctors away, apples are helpful for protecting kidneys too. Apples are a good source of pectin, a soluble fiber that can lower cholesterol, glucose levels and helps reduce the risk factors associated with kidney damage. And don’t forget the peel! It is a significant source of antioxidants, including one called quercetin, which is thought to protect brain cells.

2.Berries

Berries are a great source of antioxidants and helpful nutrients. There are a number of berries that can be added to the diet to protect kidney health such as strawberries, blueberries, cranberries, etc.

Blueberries are a low-calorie source of fiber and Vitamin C. They are being studied for their potential to protect against cancer and heart disease and for possible brain health benefits.

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3.Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients our body cannot make, so we must get them through the foods we eat. They have many important functions in the body including controlling blood clotting and building cell membranes in the brain.

Why You Should Focus on Improving Omega Fatty Acids Ratio

Omega-3 fatty acids have been shown to decrease risk of abnormal heartbeats, decrease triglyceride levels and slightly lower blood pressure. They are being looked at for their potential benefits for conditions such as cancer, autoimmune diseases and inflammatory bowel diseases. Salmon is a favorite “go-to” source of omega–3 fatty acids, but you can also consider mackerel, albacore tuna, herring and sardines.

4.Vitamin C

If you want to keep your kidney, healthy, the more Vitamin C the better. Citrus fruits such as oranges, lemons contain this vital vitamin in abundance. According to the studies , “Consuming dilute lemon juice daily has been shown to decrease thee rate of stone formation.”

5 Power-packed Immune-Boosting Juices

5.Cabbage

A cruciferous vegetable, cabbage is packed full of phytochemicals, chemical compounds in fruit or vegetables that break up free radicals before they can do damage. Many phytochemicals are also known to protect against and fight cancer, as well as foster cardiovascular health.

Cabbage is naturally low in sodium, which makes it a great vegetable to have to prevent kidney disease. High in vitamin K, vitamin C and fiber, cabbage is also a good source of vitamin B6 and folic acid. Low in potassium and low in cost, it’s an affordable addition to the kidney diet.

6.Spinach

This leafy green vegetable is high in vitamins A, C, K and folate. The beta-carotene found in spinach is important for boosting your immune system health and protecting your vision. It is also a good source of magnesium. Instead of lettuce in your salad, try spinach. You can also easily incorporate spinach into your diet by making a simple side dish of steamed spinach, spiced up with garlic and olive oil.

7.Sweet Potato

The amount of vitamins and minerals found in sweet potato are great for consumption at any time of the day. Their high fibre content further breaks down slowly, making it ideal to reduce weight too.

These super spuds are packed with beta-carotene and are an excellent source of vitamins A and C. Sweet potatoes are also a good source of vitamin B-6 and potassium. You can eat them mashed or even make your own oven-baked fries.

8.Kale

Dark leafy green vegetables are a must include in your diet towards better kidney health. Kale is one of the glorious green which is packed with Vitamins A and C, calcium and many other important minerals.

Kale is also a serious source of carotenoids and flavonoids, which may translate to super eye health and anti-cancer benefits. Kale contains significant sources of Vitamin K. Its peak season is winter, which makes kale a great choice during a season with fewer fresh veggie choices. Replace those unhealthy potato chips in your pantry with baked unsalted kale chips. Simply slice, drizzle with olive oil and bake!

9.Red bell peppers

Red bell peppers are low in potassium and high in flavor, but that’s not the only reason they’re perfect for the kidney diet. These tasty vegetables are also an excellent source of vitamin C and vitamin A, as well as vitamin B6, folic acid and fiber. Red bell peppers are good for you because they contain lycopene, an antioxidant that protects against certain cancers.

Eat red bell peppers raw with dip as a snack or appetizer, or mix them into tuna or chicken salad. You can also roast peppers and use them as a topping on sandwiches or lettuce salads.

10.Egg whites

Egg whites are pure protein and provide the highest quality of protein with all the essential amino acids. For the kidney diet, egg whites provide protein with less phosphorus than other protein sources such as egg yolk or meats.

Buy powdered, fresh or pasteurized egg whites. Make an omelet or egg whites sandwich, add pasteurized egg whites to smoothies or shakes, make pancakes or add whites of hard-boiled eggs to your salad to add extra protein.

6 Excellent Plant Protein Foods With All The Essential Amino Acids

11.Onion

People who are on a low sodium diet usually have to compromise in terms of taste of their food. This however can be solved by simply adding onions tossed in olive oil with some garlic. They’re also rich in vitamin C, magnesium, vitamin B and some pre-biotic fibres that keep your digestive system healthy by providing necessary good bacteria.

Also read: The Best Way to Cook Broccoli for the Highest Health Benefits

By Priyanshi Bhatnagar

Top 10 Reasons Why You Are Struggling to Lose Belly Fat

Not losing belly fat despite exercising your ass off and eating clean?

Exercise alone cannot help you lose belly fat. Spending hours on a treadmill and sweating too much may aid in overall weight loss but not in reducing the fat in your midsection as it is stubborn and takes extra effort to go.

If you are trying hard and still not achieving that flat tummy, you need to shift your 50 per cent focus to your lifestyle as it contributes significantly to the weight loss.

Here, we tell you about 10 lifestyle mistakes that are not letting you lose belly fat

1. Protein Myth

For the longest time, we have been made to believe that we need more protein in the human body to lose weight.

Now the problem is when we start consuming more protein, a lot of that protein never gets utilized by the human body and it converts into fat and slows down your metabolism. This is why a lot of people who consume protein also bloat up and they have flatulence and acidity.

We can’t behave like athletes if we don’t train like athletes!

So it’s extremely important for you to start cutting down your protein intake and if you want to increase your protein increase it from sources which are wholesome and natural.

You can get quality protein from green leafy vegetables, broccoli, spinach, green peas, fruits, vegetables, nuts, seeds, almonds, walnuts, pumpkin seeds and whole grains.

Also read: 6 Plant-based Foods with complete essential amino acids

2. You’re not eating enough or Fad

When it comes to weight loss, being in a calorie deficit is the go-to approach for one and all. For the uninitiated, it means consuming lesser calories than you need daily so that your body can derive the remaining energy by burning your body fat.

There is no denying the fact that Fad diets help you lose the first two to three kilos and then after that you put it all back on or you just plateau. You need to understand that any fad diet that’s deficient in a macronutrient cripples your metabolism and metabolism is the most important thing when it comes to burning fat.

That’s why when you carry lean mass and muscle your metabolic rate is always high. To maintain muscle tone it requires a lot of energy and that energy comes from your body burning fat constantly.

3. Overtraining

If you think that the more you work out the more you burn fat, you are highly mistaken.

Most people today assume a workout of six days out of seven with one rest day. It is designed to sell gym membership. Everyone is promoting a one hour work out because it’s easy to cycle trainers. The most powerful athletes and people with the best bodies don’t train for more than 30 minutes at one time because it produces cortisol which is a stress hormone which then starts storing fat in your abdominal region.

You should look at doing high interval training, squats, burpees, pull-ups, push-ups and movements that are natural to the human body.

4. Sleep

This is where India has it all wrong. It is so rare to come across a person who’s sleeping seven to eight hours at night when they’re training so heavily.

This is why most people who train well and don’t sleep well may develop arms and legs and a big chest but they still carry that potbelly or that midriff fat around them.

The more you sleep the more body fat you burn, especially in the abdominal region.

Also read: How sleeping more reduce weight

5. You Are Having Wrong Food

Eating unhealthy foods is the biggest contributor to belly fat. Having food items that are extremely rich in starchy carbohydrates and bad cholesterol expand your midsection. Therefore, you must change the way you eat and start adding plenty of green vegetables, lean proteins, and healthier fat-containing foods to your daily diet. Moderate cutting back on carbohydrate intake can also help you in this regard.

6. Hormonal Balance

If you have the right hormonal balance your body will allow you to lose weight. If you have the wrong communication between hormones you can’t lose weight easily.

Our country has the highest count of pcod, diabetes and thyroid issues. These are all hormonal imbalance diseases. Men and women who have hormonal imbalances, exhaustive workouts and intense workouts are not your answer. You will lose more weight by just walking, by doing a little bit of yoga, maybe a little bit of Pilates and by slowly supporting your body to balance your hormones because it’s more rest and recovery that will help you balance your hormones.

Also read: 15 common myths about diabetes diet

7.You Are Addicted to Smoking

You must be aware of the harmful effects of smoking. But do you also know that this habit of yours can increase the abdominal and visceral fat in your belly?

Yes, you read it right!

So, if you wish to have a flat tummy, stop smoking immediately.

8.You Are Taking Too Much Stress

Stress is one of the most harmful factors that can impact your overall health in ways you cannot even imagine. As per science, when the level of your stress hormone called cortisol increases, the level of fat in your belly also increases.

To reduce your stress level, you can try meditation, yoga, and can even consult a mental health professional.

Here we have 5 bedtime drinks to reduce stress & anxiety

9.You Are Not Drinking Enough Water

Various studies in the field have revealed that consuming enough water can help you lose weight and trim your belly fat. This means, not having enough of it can do the opposite. So, drink as much water as you can and stay away from sweetened drinks as they are packed with calories.

Also read: 11 Weird Things That Happen to Your Body When You Don’t Drink Enough Water

10.Too much salt

Many of us feel bloated after a meal. High intake of sodium might make you bloated and make your stomach fat more stubborn. Salt is important but should only be had in limited quantity.

If you are addicted to high salt intake, add other flavours and herbs that will help in enhancing the flavour of your food.

Here we have a salt guide with their types & uses

You need to understand that you have to break away from the mind pattern of heavy workouts and strict nutrition. It’s got to be balanced in all forms of life.

To lose weight there are four verticals that you need to look at which are balanced nutrition, adequate exercise, quality sleep and your emotional health.

If you are on a weight-loss journey or are trying to lose belly fat, take help from a health expert for effective results or book our free online nutrition consultation.

This is the Best Way to Cook Broccoli for the Highest Health Benefits

When it comes to nutrition, broccoli tops the list with a plethora of health benefits.

While low in calories, it is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. It is one of the healthiest cruciferous vegetables and its close relatives include Brussel sprouts, cauliflower, and cabbage.

The vegetable contains a compound known as sulforaphane, which studies suggest helps to maintain people’s blood sugar levels and may even have anti-cancer properties.

How much broccoli should you eat to obtain maximum health benefits?

When looking into literature, there are conflicting results on the functional amount of broccoli based on differences in the study population, design, and dietary assessment.

Some studies recommend 2-3 servings of broccoli (or other cruciferous vegetables) per week. Others show results that broccoli once a week may be enough to reduce the risk of developing certain types of cancers (like prostate cancer).

Overall, one to two servings of broccoli per week is something that we recommend as part of a healthy diet. Cruciferous vegetables in general and eating or drinking other ‘bitter’ foods like olive oil, walnuts, garlic, grapefruit, green tea, bitter melon, dandelion greens, or citrus peel every day will do you good.

Check out The Health Benefits of Drinking Premium Teas

How the research was carried out?

The researchers, from Zhejiang University, bought several heads of broccoli from a local market.

The broccoli was chopped to activate the enzyme myrosinase, which plants have evolved to protect themselves against herbivores.

Myrosinase causes sulforaphane to become available for absorption.

The pulverised broccoli was then divided into three groups.

Some of was left as it was, some were immediately stir-fried for four minutes and the remainder sat for 90 minutes before also being cooked quickly over heat.

A Chinese study suggests chopping the vegetable into 2mm pieces and letting them ‘sit’ for 90 minutes before gently cooking increases their sulforaphane levels by 2.8 times.

Although unclear exactly why this occurs, the researchers believe waiting before cooking chopped broccoli may allow sulforaphane to ‘develop’.

It is important to chop broccoli as sulforaphane can only be absorbed if the vegetable is ‘damaged’.

The Healthiest Way To Cook Broccoli

The high amount of chlorophyll found in broccoli (green pigment present in plants and algae that is essential in plant photosynthesis) can help neutralize the taste and smell of sulfur as well as its gas-producing effects. However, chlorophyll is very heat sensitive, so cooking your broccoli for more than 5 minutes at high heat will destroy its counteracting effects. Therefore, keep the cooking light and short to avoid chlorophyll as well as vitamin C loss!

We recommend blanching, steaming, or microwaving your broccoli shortly, if possible. I like to eat blanched broccoli with olive oil, salt, pepper, and a sprinkle of vanilla powder.

To optimize nutritional benefits and to make sure that the flavorful components in your broccoli are converted into health-promoting bioactive in your body, steaming is a great option.

Pro Tip: To crisp up broccoli florets that have gone a bit limp, soak ’em for a spell in ice-cold water. They’ll firm up fast.

Also read: The Best Way to Drink Water for Weight Loss?

9 Foods and Drinks to Avoid If You Have High Blood Pressure (Plus Healthy Tips too)

Beating high blood pressure with food !

High blood pressure (hypertension) is one of the first signs of heart disease. Left untreated, hypertension can damage your arteries and lead to serious complications like a heart attack.

If your blood pressure remains high over a sustained period, your doctor might prescribe medication to lower it. But even if you take blood pressure medication, you also should work on reducing hypertension by avoiding specific types of foods.

These are the foods to avoid with high blood pressure to keep your heart healthy and lower your risk of heart attack or stroke.

1. Table salt

Salt is one of the most problematic ingredients for people with high blood pressure, and it’s important to make sure you don’t eat too much of it. This may seem easy enough, but salt is quite hard to avoid.

Salt tops the list of foods to avoid with hypertension.

Sodium increases the amount of fluid in your blood, which raises your blood pressure. You should not add any type of salt to your food if you have high blood pressure. No added salt can be considered healthy for a person with high blood pressure.

Tip: Instead, try seasoning your food with flavorful, salt-free herbs and spices. Food may taste bland when you first put down the salt shaker, but your palate will adapt quickly.

Also read: Different types of salt and their uses

2. Salty Snacks

High on the list of high blood pressure foods to avoid lies the salty snacks group. Not only does the high sodium level of these snacks increase hypertension, but their fattiness contributes to weight gain and poor heart health.

Tip: When you must appease that craving for a crisp, salty snack, try eating small portions of low-sodium varieties instead. You also can substitute small servings of unsalted or lightly salted nuts, which provide more nutrition than chips.

Also read: 11 Instant Savory Crepe recipes to kickstart your day the Healthy Way

3. Cured meats

While cured meats can be really tasty, it’s best to avoid them.

Processed meats not only contain excessive amounts of sodium, but they’re usually very fatty and contribute to poor overall health. Before you buy any type of prepared meat—whether Ham, bacon and deli meats are often prepared by soaking them in a brine bath made with saltwater and spices.

Watch out when you go out to eat, and especially when you’re making a sandwich. Sandwiches are high in salt because bread, cheese, condiments, and deli meat all have salt. It is quite easy for one sub or sandwich to have over 2,000 mg of salt.

Also read: The healthiest type of bread to pick

Tip: Read the label on packaged lunch meats to view the sodium information. Also, look up the nutrition information for the brand of deli meat your local counter slices so you can make appropriate choices before you build that next sandwich.

4. Canned foods

Many canned vegetables, soups, and other food products are prepared with lots of salt for taste and to preserve the food. Frozen is ok too, but watch for added salt and butter and pick the plain vegetable packs. If you don’t have access to fresh vegetables (or you don’t have time to prepare them), you may reach for the frozen versions instead.

Tip: If you do need to use canned vegetables, you can buy the “no salt added” kind or rinse the vegetables before eating to get rid of the extra salt. Similarly, canned tuna is also often high in salt, so I advise giving that a rinse as well.

5. Sugar

Anyone with hypertension would do well to monitor their sugar intake. Studies of people with diabetes show some correlation between excessive sugar consumption and increased blood pressure. Even if you don’t have diabetes, avoiding added sugar in your diet is a smart decision. To start, avoid soft drinks and canned fruit in syrup.

Tip: Read labels to learn the total sugars contained in a packaged product. Aim to keep your sugar consumption at a minimum, and you may see your blood pressure numbers fall.

Also, read 15 Top Diabetes Diet Myths

6. Alcohol

Avoid the consumption of alcohol while following a strict high blood pressure diet.

Currently, the American Heart Association recommends people with hypertension avoid excessive alcohol consumption—and that includes red wine.

If you drink alcohol, limit yourself to two drinks per day or fewer. Remember that alcohol of any kind also might interact with heart medications you take, so talk with your doctor or pharmacist before you hoist that next pint of beer.

Tip: In unavoidable social situations, hold on to your glass and just do not sip it. Make that one glass last for the entire meal and your head will thank you for the next day.

Also, read 9 Natural Hangover Remedies (Backed by Science)

7. Caffeine and Energy Drinks

Caffeine from any source causes the blood vessels to constrict, which can raise blood pressure. Coffee, energy drinks, sodas, teas—the list of caffeine-containing beverages is long. Before you consume any beverages that aren’t 100% water, read the label to review the caffeine information. Even sugar-free sodas can still contain caffeine, so choose carefully. Energy drinks without caffeine may not be a good choice, either, since some of them are loaded with sugar.

Tip: To improve your energy levels, try exercising regularly instead. It’s better for your overall heart health too.

Also read: Brain-Boosting Beverages Other than Coffee

8. Sauces and condiments

When I tell people to avoid table salt, they often reach for condiments instead—like ketchup, steak sauce, soy sauce, barbeque sauce, or salad dressings. But, if you look at their ingredients, you’ll quickly notice that they have a lot of salt in them, too! Even red and white sauces in Italian dishes have lots of salt, and so does gravy. I call this “hidden salt.”

9. High-fat foods & Processed foods

While high-fat foods may not directly raise your blood pressure, they can pose other problems, like raising your risk for high cholesterol and type 2 diabetes. The mixture of hypertension, diabetes, and high cholesterol can dramatically increase your risk of heart problems.

Similarly, processed foods carry lots of salt. This includes some frozen products, like frozen dinners and pizzas. My best advice here is to avoid these foods in favour of freshly prepared dishes.

Tip: If you have no other choice, look for low-salt or low-sodium versions. Some brands make healthier products for people with hypertension and heart disease. Those products will have the AHA logo printed on them and will have little to no salt added.

Herbs & Spices Suggested dishes to use

Basil Soups, salads, vegetables, fish, and meats

Cinnamon Salads, vegetables, breads, and snacks

Chili powder Soups, salads, vegetables, and fish

Cloves Soups, salads, and vegetables

Dill weed and dill seed Soups, salads, vegetables, and fish

Ginger Soups, salads, and vegetables, and meats

Marjoram Soups, salads, vegetables, beef, fish & chicken

Nutmeg Vegetables, meats, and snacks

Oregano Soups, salads, vegetables, meats, and snacks

Parsley Salads, vegetables, fish, and meats

Rosemary Salads, vegetables, fish, and meats

Sage Salads, vegetables, fish, and meats & chicken

Thyme Salads, vegetables, fish, and chicken

Get Support

If this is a challenge for you, talk to your healthcare provider about referring you to a nutritionist who can help you explore healthy options and cooking tips.

By Priyanshi Bhatnagar

3 Healthy Homemade Energy Bars That Are Super Delicious

Packed with oats, heart-healthy nuts, nut butter, dates, and seeds, these energy bars will keep you full and focused for hours. They’re great after a workout or when you’re in a rush and need a snack! You have to add these no bake energy bars to your to-do list.

You won’t regret it!

Plus, all of these homemade energy bars are: gluten free; refined-sugar free. and I’ve even included versions that are: vegan, nut-free and; low carb / sugar-free and keto friendly.

These no bake energy bars are absolutely amazing!

Immunity-Boosting Energy Bar

Ingredients:

135g hazelnuts

135g almonds

50g sunflower seeds

70g rolled oats

5 medjool dates (pitted, soaked)

70g Brazil nuts

55g pumpkin seeds

55g sesame seeds

2 tbsp tahini

2 tbsp quinoa puffs

3 tbsp coconut oil

3 tbsp honey

2 tbsp maca powder

90g goji berries

Directions :

Set the oven to 100C.

Put the hazelnuts and almonds in the oven for 2 mins, adding the sunflower seeds midway.

Blitz the oats, dates, nuts and seeds in a food processor.

Add to a bowl with the other ingredients. Mix by hand, then press onto a tray.

Freeze for 1 hr.

Makes 24 bars 188kcals | 3g sat fat | 6g sugar

Hunger-busting Energy Bar

Ingredients:

140g rolled oats

115g almond butter

8 medjool dates (pitted)

2 tbsp chia seeds

2 tbsp flax meal

60ml water

Directions :

Grind the oats in a food processor.

Add the remaining ingredients and mix to form a dough.

Line an 8x8in pan with baking paper, put the mixture in and press down.

Chill the mixture in the fridge for about an hour, then cut.

Makes 10 bars 187kcals | 0.7g sat fat | 13.6g sugar

Cacao-date Bar

Ingredients:

12 medjool dates (pitted)

200g chia seeds

1 tsp raw cacao powder

2 tsp cacao nibs

4 tbsp coconut oil

Directions :

Pulse the dates in a processor until they form a paste.

Mix in a bowl with the chia seeds, cacao nibs and oil to form a thick dough.

Press into the bottom of a 9x9in baking tray and cut into squares.

Eat immediately for a more doughy treat or put in the freezer for

1 hour for a chewier texture.

Makes 10 bars 229kcals | 5g sat fat | 20g sugar

If you like this homemade energy bars recipe, be sure to check out my other no bake sweet treat recipes on the blog.

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Let me know in the comments below if you try this recipe. Would you like more such healthy and no bake recipes on the blog?

By Priyanshi Bhatnagar