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Category Archives: Dietician

dietitian in delhi
Categories Dietician

Childhood Food Allergies: Review Of The Top 6 Food Allergens

A food allergy is a reaction to the body’s immune system in response to the ingestion of certain foods. The body’s immune system mistakenly recognises the proteins in these foods as harmful for the body. It then launches a series of reactions, or releases certain chemicals; these in turn can lead to various symptoms. A food intolerance does not involve the immune system and thus is never life threatening.

An allergic reaction can be caused even if one ingests very small amounts of the allergen containing food.  The severity of the symptoms depends on the type of allergy. The time taken for the allergic reaction to show up or be identifiable can also vary from a few seconds to a few days.

Some symptoms include:

  • diarrhoea
  • hives
  • vomitting
  • itchy or non-itchy rash
  • eczema
  • difficulty in breathing
  • swelling of the tongue, mouth or face
  • sudden drop in blood pressure
  • anaphylaxis

The top 6 most common food allergies in children include:

1). COW’S MILK PROTEIN ALLERGY (CMPA)

It affects almost 2-3% of babies and young children and is one of the most common food allergies. Fortunately studies show that most children will outgrow this type of food allergy as they grow older. If your child is diagnosed with CMPA, then you must avoid the following:

  • milk
  • yogurt
  • cheese
  • cottage cheese
  • butter
  • clarified butter or ghee
  • cream
  • any products made from these

If you are breast feeding mother, you will need to exclude the above from your diet as well until you continue to nurse your baby.

Now a days many formula milk are present that are safe for babies with CMPA. Check with our paediatrician or dietitian for the right formula for your baby.

2). SOY

Soy allergy is most common in children below the age of 3 years. it is most likely that 70% of children with soy allergy will outgrow it as they get older. If your child continues to be allergic to soy, it is important to avoid not juts the apparent foods of soy like, tofu, milk, tempeh, soybean, etc; but also foods like soy sauce, Thai curry paste, etc. Soy is added to many foods and therefore it is important that you read the labels of all packaged foods that you buy.

3). EGG

It is amongst the top three food allergies in children. But almost 65-70% of children will outgrow their egg allergy by the time they are 16 years old. What is interesting is that your child may not be allergic to both egg whites and yolk necessarily, and maybe allergic to either one out of the two. This is due to the fact that the type of proteins present in egg white and yolk are  different.

Avoiding eggs and foods that contain these is the easiest way to avoid an allergic reaction. But sometimes if you know the exact recipe of a food and it does not contain the allergy causing part of egg, then that food may be safe for your child to consume.

4). PEANUT

Even though peanut is called a nut, it is actually not a nut at all, but a legume. A peanut allergy is again very common and can cause a severe fatal allergic reaction. it is common to find that if a child has peanut allergy, he/she may also have other tree nuts allergies.

The current recommendation is that introducing peanuts early on to a child may be beneficial and provide protection against developing an allergy to it later on. This can be done by introducing it via the mother’s diet while breastfeeding.

Some children outgrow a peanut allergy while others do not.

5). SHELLFISH

Shellfish are a group of sea animals like:

  • shrimp
  • prawns
  • crayfish
  • lobster
  • crab
  • squid
  • scallops

Sometimes an allergy to shellfish can be so severe, that even if a child smells the vapours of the shellfish being cooked, it may set off a reaction. Thus, parents of such children are usually advised to always carry an Epinephrine injector pen.

6). TREE NUTS

Tree nuts are nuts that grow on trees. Examples include:

  • brazil nuts
  • walnuts
  • almonds
  • pine nuts
  • pistachios
  • cashew nuts
  • macadamia nut

Children with an allergy to any of these should avoid these, but also products made from these, like nut butters, oils, nut milks, nut powders, etc. It is quite possible that if your child has a tree nut allergy, it may remain for life and your child may not outgrow it.

At present, medicine does not have a cure for food allergies. Therefore it is important to be vigilant and take caution while eating out or buying packaged foods. Now a days there are very sophisticated tests available to check for various food allergies. Talk to your doctor or dietitian for recommendation.

KARAMELE is a brand that is based in New Delhi. They specialise in customising foods according to your food allergies and intolerances and are worth checking out.

I hope the above helps you. To know more or if you need further help get in touch with me, Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

reducing stress and anxiety
Categories Dietician

Eat these foods to reduce stress and anxiety

Are you one of those people that overthinks and wants everything to be structured and well planned? Do you make lists of things to do, etc.? It is quite possible that you are prone to becoming anxious and stressful easily. Nutritional Psychiatry is a branch of nutrition that looks at how certain foods can help to improve your mood by reducing stress and anxiety. Small changes daily can slowly but steadily help in creating lasting mental fitness. Let’s look at some of these foods that you should start incorporating in your diet:

  1. Mushrooms:these are rich sources of B vitamins that aid in reducing inflammation as well as anxiety. You can buy any type of mushrooms that are easily available, like: button, portobello, oyster, cremini, etc. Some of them are quite inexpensive too.
  1. Fatty fish: salmon, mackerel, cod, tuna, sardines all fall under this category. These are all excellent sources of omega 3 fatty acids.. Some studies have shown that omega 3’s reduce symptoms of anxiety by reducing the inflammation in the brain. They also help in improving the quality of your sleep.
  1. Nuts & seeds: For vegetarians or vegans, flax seeds, chia seeds, pumpkin seeds, walnuts are all good sources of omega 3 fatty acids that help in reducing stress and anxiety. 
  1. Fermented foods: foods like kimchi, sauerkraut, kombucha, miso and apple cider vinegar help in the growth and nourishment of your healthy gut bacteria. These bacteria in turn are responsible for producing uotp 90% of your serotonin (the happy hormone), thereby suppressing the stress response and reducing anxiety. 
  1. Bananas: this fruit is an excellent source of vitamin B6, which is needed in the synthesis of serotonin and dopamine. It is also a good source of tryptophan, again which is needed for serotonin production. Magnesium, a mineral that is essential for brain function and has a role to play in good quality sleep, is also found in plenty in bananas.
  1. Physical activity: being physically active is very important for your hormone andbrain health. It keeps you energized and aids in better sleep. Going outdoors and being in nature has its own charm of uplifting your mood. 
  1. Meditation and Pranayam: Since ages, our gurus and elders have emphasized the importance of meditation and Pranayam. Now the scientific community has also started acknowledging the benefits of these not just for our physical well-being, but also for our mental health. Any type of meditation that you do is beneficial, so start dedicating a few minutes of your day towards these. 
  1. Chamomile tea: it contains an antioxidant Apigenin that binds to certain receptors in our brains and helps in decreasing anxiety. This same antioxidant also has the ability in initiating sleep. That is why it is recommended that one drinks this before bedtime.

Always remember to read the ingredient list on any products that you buy and consult your physician or nutritionist before taking any supplements. In case  you need any further help with a “GOOD MOOD FOOD DIET PLAN” connect with me, Kanupriya Khanna, one of the best dietitians and nutritionists in Delhi.

best Dietitians and Nutritionists in Delhi
Categories Dietician

6 ways to eat healthy while you’re super busy

Professionals today think they cannot afford to waste any time on mundane things like eating. With all the deadlines and meetings, and what not; food tends to take a back seat in our lives. What we forget is that to be able to be productive, increase your output and be better able to concentrate; it is important to have a full tummy. But just a full tummy is not enough in the long run. To be healthy and to not miss too many days from work due to ill health is equally important. For that there are a few things you can do to remain fit and healthy. Just a few simple choices that you make can make all the difference between being healthy and unhealthy.

1. Eat a high protein breakfast

Are you usually always running late for work in the mornings? Do you often skip breakfast or grab just a coffee on the way? Do you know that skipping breakfast has been linked to various lifestyle disorders like diabetes and obesity?

Eat a healthy breakfast that is high in protein and good fats. This will not just energise you for what is to come, but also sustain you for a long time. Some examples include: whole grain sourdough with eggs and avocado, overnight oats with berries and nuts, fruit smoothies with yogurt, nuts and seeds, nut butter and granola parfait, etc.

2. Stock your pantry with healthy snacks

Always stock your pantry with healthy snacks when you’re grocery shopping. This way, even if you’re running late, you can grab these and have them on the way, or in-between, whenever the hunger pang hits you. Some good options include: trail mixes, sugar free granola bars, Karamele cookies and other snacks.

3. Schedule lunch meetings

Usually eating and working is never a good idea. Research shows that for the food to be properly digested, you must concentrate on the food and not be distracted by some other activity like reading or watching television. But this is not true when it comes to eating in a social gathering.

This is also a good way to ensure that you don’t skip your midday meal and at the same time you get to network.

4. Drink plenty of water

With over 70% of our bodies being made up by water, it is one of the most essential nutrients that we need for survival. Dehydration is a cause of several mild and severe health issues depending on the degree of dehydration. Some of these include:dizziness, headaches, tiredness, seizures, kidney problems, etc.

The easiest way to ensure that you drink enough water and do not forget is to keep a bottle of water on your desk as a reminder and ready reckoner of how much you’ve consumed in day.

5. Choose quality

Avoid or restrict the consumption of refined sugar and fried foods, or foods with high salt content, preservatives, additives, etc. Limit your alcohol intake and quit smoking.

When eating out choose a good dining option that will give your healthy options to choose from, rather than fast food places. Stick with grilled, steamed, or baked options instead of heavy curries or fried foods.

 6. Importance of meal prep

 The first and most important step in this is to shop wisely for your groceries. Make sure that majority of your shopping includes fresh produce, grains, pulses, lean meats, etc. Stay away from processed meats, packaged foods. These will frequently contain preservatives, etc.

Set aside some time on the weekends to make your meals in advance for the rest of the week. Portion these out in containers that can be easily refrigerated or frozen, which you can grab on your way out.

Remember that small changes will go a long way in ensuring that you remain fit and healthy for a long time. This will also benefit your work life in the long run.

To know more, get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

Fertility
Categories Dietician, Everything, Infertility Diet, Pregnancy nutrition

How Fertility and Diet are Interconnected?

In today’s busy lives, people end up inculcating unhealthy food choices that ultimately damage the proper functioning of their organs. Your diet plays an important role in achieving a healthy pregnancy. Recent research shows that your diet plays an important role not just in helping you become pregnant, but can also decrease the amount of time it’ll take for you to conceive.

The true fertility nutrition lies in healthy fats, plant-based proteins, and whole grains. These food items help in regulating blood glucose and insulin levels which results in healthy ovulation and subsequently pregnancy.

According to studies by Harvard T.H. Chan School of Public Health, the intake of trans fats and foods like processed meats and sweetened beverages negatively affects the fertility of a woman. Another study conducted by the Harvard School of Public Health indicated that consumption of trans fats and animal proteins resulted in ovulatory disorder in over 19000 women.

A 2009 study published in the medical journal “Fertility & Sterility” states that couples who adhered to the Mediterranean diet had better rates of conceiving. Mediterranean diet includes a higher intake of vegetable oils, vegetables, fish, and legumes. The study also showed that a higher intake of B-vitamins positively affected fertility.

Another study published in Obstetrics & Gynaecology journal stated that higher intake of monounsaturated fats, vegetable protein sources, low glycaemic carbohydrates, high-fat dairy, multivitamins, and iron through dietary intake significantly increased the fertility rates in their subjects.

By looking at these studies, we can clearly say that there is a very strong relationship between one’s fertility and diet.

A balanced diet is extremely important for hormones to function properly, but when stress is placed on the system, the body’s natural chemical rhythm faces a toll.

Not able to maintain a proper weight is also the main cause of rising cases of infertility in women. Overweight or underweight women have shown higher instances of infertility and a lower IVF pregnancy rate. Excess weight also worsens the condition of polycystic ovary syndrome (PCOS) which also affects fertility in women. One of the leading symptoms of PCOS is inconsistent ovulation and irregular cycles.

Here is the list of food items you can take to optimize your diet and improve your fertility:

  • Whole fruits and vegetables
  • Omega-3 fatty acids
  • Whole grains
  • Raw Nuts
  • Legumes
  • Extra virgin olive oil, which is also a great source of monounsaturated fat

Food items like refined carbohydrates, trans fats, highly-processed foods, alcohol, excessive caffeine should be avoided by women who are trying to get pregnant or undergoing any fertility treatment.

To know more about fertility nutrition, contact Kanupriya Khanna, one of the best female fertility nutritionists in Delhi to start your journey towards a healthy pregnancy.

child dietician in Delhi | kanupriya
Categories Dietician, Everything, Nutrition Blogs

Ways To Keep Toddlers Occupied Indoors

COVID 19 outbreak has kept all of us indoors. Along with elders, toddlers too are getting irritated for being locked inside their homes. Kids might find it difficult to understand what they see and hear.  As a result, they can be particularly vulnerable to feelings of stress, anxiety, and sadness. However, by engaging kids in different activities, you can help them cope up with the situation better.

Have a read below to find ways to keep toddlers occupied indoors:-

Support Your Child’s Academic Learning

 

Amidst this virus outbreak, most schools have started moving towards the online mode of education. The schools are not only scheduling online lectures but are also assigning various home-based activities for different grades.

When your child has to attend the online class, ensure you lend support. As a parent help your child in setting up a study space to help him/her focus and study better. Gather essential supplies and study materials and make sure you turn away all the distractions like loud music, gadgets, mobile, etc. Before your toddler’s online class begins, sit down with him/her, and look through what he/she needs to do on a daily or weekly basis. And if working on your office laptop is inevitable, ensure you set up a designated time where you can assist your child with the regular homework/studies.

Engage Your Child in Some Artistic Activities

 

When going outside isn’t an option – getting creative is a great way to fill the hours. So consider setting up a creative space for your kid with all the required essentials. Engage him/her in doing something resourceful and fun like building blocks, painting, dancing, learning music, etc.  These activities will not only fill their idle time but will also help them grow artistically.

Involve Your Toddler in the Kitchen

We have all cribbed about the lack of quality time with our kids ! So why not make the most of these days? Believe it or not, we will miss this the most when it’s all over. So ensure you use this time wisely.

Set aside a time where you and your child can work together to create a meal. Enhance your child’s culinary skills and help him/her prepare some healthy diet meal plans. If you are afraid of fire accidents and are worried about your child’s safety, you can try recipes that need no fire cooking.

You can also get in touch with Kanupriya Khanna for some amazing no-fire recipes. A well-known child dietician in Delhi – Kanupriya will not only help you with some healthy kid-friendly recipes but will also help you and your children inculcate healthy eating habits to live a healthier and happier life.

You can also visit the website https://kanupriyakhanna.in for some healthy diet plans and food recipes for kids.

Categories Dietician, Nutrition and Covid, Nutrition Blogs

What is Herd Immunity?

Amidst this coronavirus outbreak, you might have heard about the term “Herd Immunity”. Health experts and various national leaders suggest it might be a good way to stop or control the spread of this new disease. So what exactly is this “Herd Immunity”? Let’s find out:

Herd immunity as the name suggests is also called community immunity or group protection. When most people of a population are immune to an infectious disease, it provides indirect protection or herd immunity to those who are not immune to the disease. The more people are immune, the lesser is the virus spread. For example, if 70% of a population is immune to a virus, 3 out of every 4 people who stumble upon with the infection won’t fall sick or won’t spread the disease any further. In this manner, the spread of viral infection is kept under control.

Herd immunity can stop the spread of most illnesses, such as swine flu, and other pandemics within a country. Hence, health officials suggest that the current COVID 19 chain can be broken with this kind of group immunity model.

People Who Depend on Herd Immunity

For certain people, herd immunity is a vital way of protecting themselves against life-threatening diseases. These groups are:

  • Senior citizens
  • New-born babies
  • Individuals with a history of chronic diseases
  • People who have compromised immune systems, eg. People on chemotherapy treatment, those suffering from autoimmune disorders like multiple sclerosis, lupus, etc.
  • Those who are very ill in hospital

Strengthening Immunity

Vaccines create herd immunity too. Various efforts are underway towards the development of a vaccine for the coronavirus, but there could be a wait as long as up to a year before a safe vaccine is made available.

However, we as individuals can try to strengthen our immunity by following some healthy-living strategies.  Here are some tips:

  • Eat a variety of foods that help in strengthening your immune system
  • Drink plenty of water
  • Include herbs in your healthy diet plan
  • Maintain personal hygiene
  • Avoid alcohol and smoking
  • Exercise regularly
  • Meditate
  • Get adequate sleep
Categories Dietician, Nutrition and Covid, Nutrition Blogs

Recommended Diet for Expectant Women Based on Easily Available Ingredients During Lockdown

Nutrition is a key factor for a healthy pregnancy. However, given the lockdown and the difficulty of food supply or food supply chains being adversely affected, many may not have access to all kinds of food items. Therefore, to ensure proper nutrition, we have listed down a pregnancy diet plan based on the easily available ingredients during the lockdown.

Here is a list of different breakfast, lunch, dinner, and mid-day snack options. These options will not only provide you good nutrition for a healthy pregnancy but will also help you boost your immune system amidst this corona virus outbreak.

Breakfast:
• A glass of milk with one of the following:
poha, upma, dosa, steamed idli, oats, boiled eggs, etc

Lunch and Dinner
Vegetarian:
• Rice or Roti with dal, dahi and vegetables, or simple vegetable khichdi with dahi
• Stuffed vegetable paratha (eg. Aloo paratha, methi paratha, cabbage paratha, palak paratha, etc) with dahi

Non-Vegetarian:
• Rice or roti with egg curry, chicken curry, fish curry (like prawns, Bombay ducks, or whatever is available and safe to consume) and vegetables
• Steamed or baked fish with millets or quinoa salad.
• Chicken soup with salad and whole wheat bread

Mid-Day snacks
• Oat bars
• A bowl of sprouts
• A bowl of fresh fruits or a handful of dry fruits, nuts and seeds.
• Vegetable fingers with nut butters
popcorn, fox nuts, khakhara, dhokla

Stay Hydrated

It’s important to stay hydrated during pregnancy, hence make sure you drink lots of water. Adequate intake of water will decrease constipation, decrease the risk of urinary tract infection, reduce swelling due to oedema, soften your skin, and keep you cooler.

Foods and Beverages to Avoid During Pregnancy
Pay close attention to what you eat, and avoid the following food items and beverages in your diet during pregnancy:

• Unwashed fruits and vegetables
• Unpasteurized milk
• Shellfish
• Undercooked or raw fish like sushi and meat or eggs
• Caffeine
• Alcohol
• Processed Junk Foods

Pregnancy is a beautiful phase of life, so all the expecting women stay at home, be safe, and enjoy the upcoming motherhood. If you need help or have questions with your nutrition plan – feel free to consult Kanupriya Khanna. A female fertility nutritionist in Delhi – Kanupriya will not only help you with a good diet plan, but will also help you stay calm and healthy during the lockdown.

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Food Hygiene Tips During Corona Virus Disease Outbreak

The COVID-19 outbreak has not only affected the entire human race mentally, emotionally, and economically, but has also affected people’s relationship with food. In such a situation people are enforced to follow food hygiene principles to eliminate or reduce the risk of illness.  And so, to give you a helping hand, we have compiled some food hygiene tips to help you maintain a healthy lifestyle amidst this infectious atmosphere.

Stock Your Kitchen Wisely
Be a smart shopper! If possible, try to stock your kitchen with non-perishable food items like lentils, pulses, cereals, flour, rice, oats, pasta, dry fruits, nuts, and seeds, etc. These immune-boosting food items will last for a longer time and will also limit your trips to the store.

Keep Washing
Groceries must be washed thoroughly with clean water after they are brought home from the market. But, before washing the groceries, do wash your hands with soap and water for 20 seconds. Also, as a practise, always wash your hands before cooking and before eating.

Keep Perishable Items Refrigerated
Meat, poultry, fish, eggs, and dairy products (milk, cheese, yogurt, etc) are perishable foods that spoil easily. These foods (raw or cooked) should be stored in the refrigerator without fail. You should store certain vegetables and fruits in the refrigerator to avoid spoilage.

Pay Attention to Product Expiry Dates
Before you start cooking innovative food recipes for kids and other family members, make sure you check the expiry dates on all the food products. The expiration date is the date until when the food maintains its microbiological and physical stability. The expiry date also determines the usable life of a food product, both in terms of safety and quality. Hence, it’s important to use that food before the expiry date.

Dispose Kitchen Waste in an Appropriate and Sanitary Manner
Disposal of kitchen waste is very important else it becomes a prime base for insects, pests, and bacteria. Empty your kitchen waste-bins at regular intervals to avoid any kind of infections or diseases. Segregate kitchen waste into wet and dry waste, and appropriately discard them.

Use Clean Utensils and Other Appliances
Use clean utensils and appliances like food processors, blenders, eggbeaters, etc.  Use a proper dishwasher liquid to get them cleaned. If possible, keep two cutting boards – one for meat/chicken and one for fruits and vegetables. Clean and rinse them thoroughly after each use.

Maintaining a healthy routine and building up a strong immune system has become the need of the hour. So if you are looking for a dietician or a nutritionist who can help you with a healthy diet meal plan – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi – Kanupriya can offer you nutritional guidance and tips to help you live a healthy lifestyle.

Categories Dietician, Nutrition and Covid, Nutrition Blogs, Recipe

Avoid Junk Food & Eat Healthy in Lockdown

While experts recommend eating healthy during the lockdown, it can be difficult to curb your cravings during this phase due to anxiety and stress.
However, to help you prepare a healthy diet plan we have listed few recipes which you can follow in quarantine. Nutritious and easy to prepare – these recipes will help you take control of your diet during the lockdown.

  1. Lavash Chips

Healthy and nutritious – lavish chips pair well with any dip, hot or cold.

Ingredients:
  • 1 cup whole wheat flour
  • 1 tsp garlic powder
  • 1 tsp oregano powder
  • 1 tsp mixed spices,
  • 1 tsp red chilli flakes
  • 2 tbsp oil
  • Little salt

Procedure:

  • Mix whole wheat flour, garlic powder, oregano, mixed spices, red chilli flakes, and salt together.
  • Now add oil to the mixture and knead the dough.
  • You can also sprinkle some water to the mixture if needed. Remember, the dough should neither be too stiff or too thin.
  • Roll the dough till about 0.25 cms thick like a roti. Next cut the roti in strips. Put it in a parchment paper on a baking tray and bake it for 20 minutes in a preheated oven at 180 degrees.
  • Serve when ready.
  1. Quinoa Bites

Quinoa bites make a healthy snack. They’re also a great immune boosting food option to choose instead of fried potatoes.

Ingredients

  • 2 cups cooked quinoa
  • 1 cup kidney beans
  • 1 cup frozen corn
  •  1/2 cup diced yellow onion
  •  1/2 cup breadcrumbs
  •  2 large eggs
  •  1/2 cup shredded cheese
  •  2 tbs chopped cilantro
  •  1 tsp paprika
  •  1 tsp cumin
Procedure
  • Preheat oven to 350 degrees.
  • Mix together all the above ingredients.
  • Equally distribute the mixture into a greased mini muffin tin. Fill each cup to the top (1 heaping tbs each), and press down gently to compact.
  • Bake for 15-20 minutes.
  1. Stuffed Baked Cauliflower

Lip-smacking and full of flavour, this stuffed baked cauliflower makes for an incredible meal – be it any day.

Ingredients For Boiling Cauliflower

  • 1 big cauliflower
  • ½ tsp turmeric
  • Little salt
Ingredients For Stuffing
  • 1 cup paneer,
  • 2 tsp thick curd,
  • ½ tsp ginger – garlic paste,
  • few chopped cashews and some raisins,
  • ½  tsp grounded cardamon,
  • ½ tsp chilli powder,
  • Salt to taste,
  • ½ cup coriander leaves
  • Some lemon juice

Ingredients For Gravy

  • 2-3 bay leaves
  • spices like cloves, black peppercorn, mace, star anise, big cardamom
  • ½ cup chopped ginger and garlic
  • ½ cup roughly chopped onions
  • Few cashews and muskmelon seeds
  • ½ tsp turmeric,
  • ½ tsp  red chillies
  • ½ tsp coriander powder
  • ½ cup of milk
  • 1-2 tsp cooking oil
  • Salt to taste
  • Chopped coriander for garnishing
Procedure
  • Take some water and boil 1 big cauliflower in a pot. Add salt and turmeric and allow it to boil for 3-4 minutes. Later, turn the vegetable upside down and again boil it for some time (make sure you don’t over-boil it since you need to bake it in the end).  After a few minutes take it out on a plate.
For the Stuffing:
  • Take a bowl and add paneer, thick curd, ginger-garlic paste, few chopped cashews, some raisins, grounded cardamon, little chili powder, salt, chopped coriander leaves, and some lemon juice. Mix everything well.
  • Now take the semi-boiled cauliflower and stuff it with this mixture. Stuff it carefully between the florets without breaking it. Turn it around and stuff it from the stem side also.
  • Next place the stuffed cauliflower on a baking tray and bake it in a preheated oven for 12-15 minutes or till the top is nicely golden brown.
  • Meanwhile, prepare the gravy.
For Gravy:
  • Heat oil in a pan. Add bay leaf, cloves, black peppercorn, mace, star anise, big cardamom.
  • Then add chopped ginger and garlic and roughly chopped onions. Saute it together.
  • Add cashew and muskmelon seeds. Mix well.
  • Then add all the dry spices i.e. turmeric, red chilli powder, and coriander powder. Mix everything well.
  • Switch off the gas and allow it to cool.
  • Now grind this mixture in a grinder.
  • Take this mixture out in the pan and add half a cup of thick curd. Saute till the oil gets separated.
  • Add half cup of milk.
  • Let it cool on slow fire for 5-6 minutes. Add salt to taste. Now adjust the consistency by adding milk or water.
    • For presenting, in a serving dish, pour out this gravy. Place the stuffed cauliflower on top of it. Garnish it with coriander leaves.
Serve hot and enjoy!!!
  1. Amritsari Kulchas

Amritsari Kulcha is a scrumptious, flavour-packed Indian bread.  Simple to prepare – you can include it in your healthy diet meal plan during the quarantine.

Ingredients
  • 2 cup flour ( you can take equal portions of wheat flour and maida)
  • 1 tsp baking powder
  • 1 tsp sugar
  • 1/4 tsp baking soda
  • 2 tsp oil
  • salt to taste
  • 1/4 cup curd
  • 4-5 boiled potatoes
  • ½ cup chopped onions
  • ½ tsp red chilli powder
  • ½ tsp amchur powder
  • ½ cup coriander leaves
  • 2-3  green chillies
  • A little mixture of chopped garlic, sesame seeds, coriander leaves, and green chillies.

Procedure

  • Take 2 cup flour. Add baking powder, sugar, baking soda, oil, salt, and curd. Knead it with lukewarm water. Cover and keep it for at least 1 hour.
  • Now for the stuffing. Mash the boiled potatoes. Add chopped onions, salt, red chilli powder, amchur powder, coriander leaves and green chillies.
  • Next roll the kulchas. Add the stuffing and roll it again in whatever shape you like.
  • Put some chopped garlic, sesame seeds, coriander leaves, and green chillies on top and press it with your palm.
  • Make the kulchas in a pre-heated tandoor.
  • Apply some ghee and serve with channas or paneer dish.
  • If you don’t have a tandoor, you can make it on an inverted tawa also.
You can prepare these food recipes for kids and adults. Healthy, nourishing and wholesome – these culinary delights will soothe everyone’s taste-buds.

 

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs

Incorporate Nutritious Food Into Your Diet During Lock Down

Most people often struggle with eating healthy foods during this time. However, below are some tips to be able to do the same:

  1. Grill or bake foods instead of frying. You can bake potatoes, sweet potatoes and sprinkle herbs and spices generously to make them flavorful.
  2. Roast vegetables to make flavorsome and interesting soups and salads.
  3. Use amaranth flour to make lavash, baked mathis, papdi. You can eat this immune boosting food with hung curd dip as mid-day snacks.
  4. Use jaggery or honey instead of refined sugar as a sweetener
  5. Include quinoa in your health diet plan. This super food is rich in protein, fibre, antioxidants, minerals, and vitamins. Use it instead of rice to prepare pulao, poha etc. You can also use it as a binder instead of bread crumbs or eggs in tikkis, etc.
  6. Amaranth or rajgira is another super food to boost the immune system. It can be used instead of rice in various preparations.
  7. Have fruits in different forms like – grilled, stewed (as a dessert), poached or baked. Have them with nut butter as dessert. 
  8. Drink coconut water, lemon water, herbal infusions instead of fruit juices.
  9. Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams
  10. Keep yourself physically active.

The tips outlined above will significantly improve your health. It will boost your immunity, lower your disease risk and help you maintain an appropriate weight.

For more such ideas and tips visit https://kanupriyakhanna.in.

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