• Skip to main content
  • Skip to primary sidebar
Traffic Light Cook
menu icon
go to homepage
  • Start Here
  • About
  • Recipes-OLD
  • Ingredients
    • Email
  • subscribe
    search icon
    Homepage link
    • Start Here
    • About
    • Recipes-OLD
    • Ingredients
    • Email
  • ×

    Creamy Mushroom Medley Soup

    December 9, 2019 by Garima@TLC 1 Comment

    This creamy mushroom medley soup is made with an assortment of portobello, cremini, and shiitake mushrooms. While the soup texture screams creamy due to the addition of chickpeas, you will not miss the ton of butter or cream used in the traditional cream of mushroom (or any vegetable) soup.Immunity-Boosting Mushroom Medley Soup

    Mushroom, which is a fungus rather than a true vegetable, isn't very popular in India--at least at the time I was growing up. In fact, my mom never ever cooked with mushrooms. It took me a long time to appreciate its woodsy flavor and meaty texture. In fact, I remember that the dish that made me a mushroom fan (a long time ago) was cream of wild mushroom soup. However, I always felt uncomfortable adding dairy to a savory soup dish. Maybe it is the influence of Ayurveda, which considers milk and salt combination to be TOXIC[1]. But it's super easy to make soups creamy without adding any cream or milk --read on to find out what I have added to this creamy mushroom medley soup.

    Mushrooms offer immunity-boosting benefits and umami flavor

    Mushrooms are one of the few sources of essential mineral selenium, which helps prevent cell damage and boosts immunity. In fact, this antioxidant is found in very few food ingredients. Additionally, mushrooms offer higher protein per serving compared to other vegetables (even if it is not a vegetable).

    Mushroom is also one of the few food ingredients that naturally offers umami flavor. Umami is the fifth and last flavor after sweet, salty, sour, and bitter. Originating from the Japanese word "umai," which translates to "delicious," umami flavor is characterized by savory, meaty flavor. Scientists attribute this flavor to the high levels of the amino acid glutamate, which is a building block of protein. Umami is considered  flavor enhancer: the more umami present in a dish, the more flavorful it is. The umami in mushroom is the reason that you don't need to add a lot of salt to mushroom dishes.

    Let's make the creamy mushroom medley soup

    Mushroom medley: A medley of mushrooms--portobello, cremini,  and shiitake, ensures that this soup gets a rounded flavor profile unique to the each types of mushrooms used in this soup. For example, shiitake mushrooms tend to have higher notes of umami and are more aromatic and sweeter than other two types of mushrooms. You can definitely try other types of mushrooms in the mix.

    Should you wash or wipe clean mushrooms? This is a source of confusion as you have probably seen many chefs on cooking shows suggest to wipe clean mushrooms. However, many celebrity chefs, including Alton Brown, propound that it's alright to wash mushrooms before cooking. If you are interested in finding more about this, do read THIS funny article on Good Eats fan page. So it would seem that it's ok to either wipe or wash mushrooms before cooking. I personally like to wipe them clean.

    Immunity-boosting Mushroom Medley Soup-Types of mushrooms

    How is this soup so creamy? You have probably come across this tip in most soup recipes on TLC. I almost feel like a broken record, but I will still repeat it. Mixing salt and dairy is considered highly undesirable by Ayurvedic tradition. Even if you don't feel any negative side effects, in my opinion, it  robs the soup of the energy it is supposed to provide. Try using neutral flavor beans such as chick peas, navy beans, or cannellini beans. You can also add nuts, in small amounts, that complement the flavor of the soup. For example, almonds complement the flavor of many types of mushrooms. For a nut-free version, you can add pumpkin seeds.

    What type of broth is best for mushroom soup? Often times mushroom broth is recommended for mushroom based soups or gravies. I almost never buy mushroom broth because I have not been able to find a low-sodium version. Also, in the interest of keeping the pantry not overstocked, I often use Easy Homemade Vegetable Broth for all of my cooking needs, except when I make oriental-style soups like this Tasty Vegan Ramen. For that my go-to broth is Asian Vegetable Broth. When I am busy and don't have time to make weekly broth, my go-to brand is Pacific Foods low-sodium, vegetable broth. Remember, a good broth brings a big smile to your soup.

    Meal plan the creamy mushroom medley soup

    Whenever you bring mushrooms from grocery stores, it is best to cook them as soon as possible as they tend to lose moisture and start reeking if left too long in refrigerator's veggies box. However, once you have cooked them into this creamy mushroom medley soup, you can enjoy this soup for 3-4 days. Just store in an airtight container in refrigerator and reheat in a pot with 1-2 tbsp of water in an appropriate-size pot over medium heat. I haven't done it yet, but you could also freeze this soup for up to three weeks. Just thaw overnight and reheat. Enjoy!

    Easy Amazon Links

    [1]

    Step-by-step recipe

    If you make this recipe, do let me know in the comments section. I would love to hear from you.

    Immunity Boosting Mushroom Medley Soup Final 1 scaled 1

    Creamy Mushroom Medley Soup

    This creamy mushroom medley soup is made with an assortment of portobellos, cremini, and shiitake mushrooms. While the soup texture screams creamy due to the addition of chickpeas, you will not miss a ton of butter or cream used in the traditional cream of mushroom soup.
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 24 mins
    Course Soup
    Servings 4
    Calories 146 kcal

    Ingredients
      

    • 1 tsp avocado oil*
    • 1 white onion (~1 cup chopped, can sub with any other vareity of onion)
    • 1 clove garlic (finely minced)
    • 1/2 tsp salt (Himalayan Pink Salt used in this recipe, no more than 3/4 tsp)
    • 2 tbsp water (as needed)
    • 1 stalk celery (finely chopped)
    • 3 portobello mushrooms (~9 oz, de-stemmed, wiped clean with a paper towel and roughly chopped)
    • 8 cremini mushrooms (~4 oz, de-stemmed, wiped clean and roughly chopped)
    • 8 shiitake mushrooms (~4 oz, de-stemmed, wiped clean and roughly chopped)
    • 1/3 cup chick peas (or sub with equal amount navy or cannellini beans)
    • 2 tbsp almonds (soaked at least for 3 hours and peeled, optional)
    • 2 tsp fresh thyme (~ 2 sprigs, or sub with 1/2 tsp dry)
    • 1 tbsp nutritional yeast
    • 2 pinches freshly ground black pepper
    • 2 tsp low-sodium tamari (or use low-sodium soy sauce)
    • 2.5 cups homemade vegetable broth (or sub with equal amount store-bought low-sodium broth)
    • 2 tbsp pumpkin seeds (lightly toasted, for garnish, can sub with slivered, lightly toasted almonds)

    Instructions
     

    • Start out by wiping the mushrooms clean with a wet, clean cloth or paper towel. Cut the stems off and save for later to add to vegetable broth.
    • Heat the oil in a medium heavy-bottom soup pot. Add onions and garlic and 1/4 tsp of salt and let it cook for 2-3 minutes, stirring often. If onions start to dry out, add one tbsp of water and keep stirring. Once onions are semi cooked and translucent, add celery and cook for another 4-5 minutes. If the veggies start to dry out, add another tbsp of water.
    • Once the celery is soft, add the medley of mushrooms with the remaining 1/4 tsp salt. Stir and cook for 3-4 minutes, until mushrooms have lost some volume and moisture. Add chick peas, peeled almonds (if using), nutritional yeast, tamari (or soy sauce), and fresh thyme (or dry). Give the whole veggie, bean, nut, and flavoring ingredients a stir or two. Add the vegetable broth and bring the soup to a gentle boil over medium heat (~10 minutes). To expedite the process, partially cover the pot with a lid.
    • Once the soup has come to a gentle boil, bring the heat to medium-low and let the soup simmer for about 10-12 minutes. Take the pot off the stove and let the soup cool to room temperature.
    • Use a blender to blend until you get a creamy soup (~60-90 seconds). Garnish with lightly toasted pumpkin seeds (or almonds). Enjoy!

    Notes

    *if avoiding oil use ditch-the-oil cooking method. I have made this soup with both oil and with ditch-the-oil cooking method. It doesn't have any bearing on the final taste of this soup. 
    If you are avoiding salt and fat--use 1/4 tsp salt and garnish with some roasted mushrooms.

    Nutrition

    Serving: 1.25cupCalories: 146kcalCarbohydrates: 16gProtein: 8gFat: 7gSaturated Fat: 1gSodium: 404mgPotassium: 713mgFiber: 5gSugar: 5gVitamin A: 90IUVitamin C: 4mgCalcium: 45mgIron: 2mg
    Tried this recipe?Let us know how it was!

    Immunity-boosting Herb and Spice Tea

    November 22, 2019 by Garima@TLC Leave a Comment

    When you are sick with seasonal cold and flu, hot herbal teas become a great companion to offer comfort not only from the pesky symptoms, but also from the sub-zero temperatures outside. This Indian-inspired immunity-boosting herb and spice tea is a version of what Indian grandmothers and moms use during winter months to alleviate cold and flu symptoms.

    Immunity boosting herb and spice tea

    Flu and cold viruses are not treatable by antibiotics, your doctor has probably told you that already. So, if you are down with flu or a cold, the best way to ride it out is to relieve the symptoms. I have covered the cold/flu prevention strategies in the following blogpost:

    5 Tips to Smoothly Ride Out the Cold/Flu Season

    *The products listed on this page contain affiliate links; however, the choice of products is based on my personal experience and research. Traffic Light Cook earns a small fee if you make a purchase through any of the links below (at no extra cost to you). Ordering through these links helps Traffic light Cook keep publishing FREE content and recipes for you! Thank You.

    A herbal tea rooted in Ayurveda

    In Ayurveda--the 5,000-year-old practice of holistic medicine--herbs and spices that produce a warming effect on your body help keep the body warm and boost immunity. I have covered the importance of keeping your body warm to prevent flu/cold HERE. The following herbs and spices are recommended in Ayurveda to assuage the symptoms of cold/flu. It is important to note that in Indian households, all of the following herbs and spices in different variations are steeped in everyday cup of tea, particularly during the winter months to prevent cold/flu or alleviate the symptoms. But you can enjoy this spicy, aromatic tea anytime by adding your favorite tea bag and non-dairy milk. 

    Immunity boosting herb and spice tea-Ingredients

    • Indian Basil (Tulsi): Indian holy basil is often used in (Hindu) religious rituals. Most Indians (Hindus) believe that it is auspicious to have plant of Holy Basil at home.  Indian basil is considered an adaptogenic herb. Adaptogens are believed to have a balancing effect on human physiological processes without showing any side effects with long-term use [1].  In simple words, they are said to increase energy, achieve hormone balance, improve organ functions, and work toward increasing overall wellbeing. One tsp of basil steeped in one cup water is said to relieve flu symptoms [2]. What about the basil as we know it? The Italian basil also has somewhat similar properties as the Indian basil, but is considered less potent [2]. I have tried but haven't been able to grow an Indian basil plant in the upstate New York cold weather. Therefore, I use the dried version of it. I have tried a number of brands and have come to rely on Starwest Botanical.

    Immunity boosting herb and spice tea-Basil Brand

    • Ginger: ginger is a rhizome that enjoys global popularity and has been used both in food and medicine for 5,000 years. Ginger has anti-inflammatory properties and helps relieve congestion  and nausea [2]. Since ginger is a root vegetable, it is best to use it organic. Fresh ginger works best, but you can surly replace it with dried ginger root or dried ground ginger.
    • Black Pepper: black pepper is rich in antioxidants and has anti-microbial and digestion-boosting properties [3]. Top your salads and soups with extra black pepper during winter months to give an extra boost to the immunity.
    • Cinnamon: is another spice with warming and health-promoting benefits. In Ayurveda it is often used to relieve cold and congestion [2].
    • Clove: clove packs a lot of punch for its size and contains more antioxidants compared to many fruits, vegetables, and spices. Cloves contain eugenol, eugenol acetate, and gallic acid--compounds that are rich in phenolic acid. Clove's antimicrobial activity has been proven against several bacteria and fungi [4]. Clove is another warming spice that helps fight germs and boost immunity.

    Let's make the Immunity-boosting herb and spice tea

    The tea is super easy to concoct. Bring a cup of water to boil and add all the herbs and spices. Let the tea simmer for a couple of minutes. Turn the heat off and let the tea steep for another couple of minutes. To make this tea even healthier, add fresh lemon juice.  Enjoy hot or warm!

    Should you add honey to your tea?

    Honey is prized for its multiple health benefits. In Ayurveda, it is considered an expectorant--it helps loosen cough and aids in expelling it effectively. Honey is also considered an excellent transporter, meaning that it can reach the deepest tissues [5]. Therefore, using honey can increase the effectiveness of other health-promoting ingredients in this tea.

    However, there are some rules to guide using honey correctly in food if you want to enjoy its health benefits.

    1. Always use raw honey: processing changes the chemical composition of honey removing its health-promoting properties. You can find raw honey easily in your local co-op. If you can't find raw honey locally, Amazon has a couple of great brands. Manuka Honey from the Southern Hemisphere--Australia and New Zealand is said to be the best raw honey for its health-promoting benefits. And you don't have to visit either of these countries to get it as it is easily available on Amazon (see Easy Amazon Links). I have tried it and it's really great, but I try to stick to the local raw honey that I get from my co-op.
    2. Don't use honey in hot tea/liquids: much like processing, boiling honey either by heating it or by putting it into hot, boiling liquids changes its chemical composition, rendering its health benefits ineffective. In fact, Ayurveda equates heated honey to poison. I believe heated/boiled honey may not send you to a hospital but it may also not give you the health benefits you are looking out of it. if you want to add honey to this immunity-boosting herb and spice tea, let the tea cool to the room temperature.

    Enjoy!

    Easy Amazon Links

          .

    Immunity boosting herb and spice tea FINAL scaled 1

    Immunity-boosting Herb and Spice Tea

    Enjoy this delicious, aromatic, Ayurveda-inspired herbal tea to boost immunity and soothe those pesky cold/flu symptoms.
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 10 mins
    Course Beverage
    Cuisine Indian
    Servings 1
    Calories 35 kcal

    Ingredients
      

    • 1 cup filtered water (add 1 extra tbsp to count for evaporation)
    • 1/4 tsp grated ginger (fresh, preferably organic)
    • 1/4 tsp ground cinnamon (or sub with 1/2 inch piece of cinnamon stick)
    • 1 clove
    • 2 pinches freshly ground black pepper
    • 1/2 tsp dried Indian basil leaves (preferably sub with 1 tsp fresh Indian basil leaves)
    • 1 tsp maple syrup* (optional)
    • 1/4 fresh lemon (optional)

    Instructions
     

    • In a small, heavy-bottom pan, bring filtered water to a boil over medium heat. Add all the spices and herb . Simmer over low heat for two minutes. Turn the heat off, cover the pan with a lid and let the spices and herb steep for another two minutes. Use a tea strainer to transfer the tea without the spices and add lemon through the strainer. Enjoy hot with a tsp of maple syrup.

    Notes

    *In India this tea is often consumed with honey. However, if you do use honey, the best health benefits come from using RAW HONEY. Also, to preserve the raw honey benefits, it is best to mix with tea when at room temperature. Hot temeperatures bring about a change in honey rendering its health-perserving benefits useless. 
    Variation #1: add a decaffeinated black tea bag after turning off the heat. Steep for 2 minutes with other spices in the tea. Serve with a dash of non-dairy milk. 
    Variation #2: add a dash of non-dairy milk if you find the spices to be too strong.
    CAUTION: if you are experiencing (women 40+) hot flashes due to perimenopause or menopause, first drink in small amounts as warm spices can trigger hot flashes. 

    Nutrition

    Serving: 1cupCalories: 35kcalCarbohydrates: 9gProtein: 1gFat: 1gSaturated Fat: 1gSodium: 15mgPotassium: 37mgFiber: 2gSugar: 5gVitamin C: 14mgCalcium: 11mgIron: 1mg
    Keyword Tea
    Tried this recipe?Let us know how it was!

    Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

    5 tips to Smoothly Ride Out the Flu/Cold Season

    November 19, 2019 by Garima@TLC Leave a Comment

    It is that time of the year again when we look forward to holidays, meeting friends and family, cooking and eating our favorite food. The list of doing fun things can be as long as you want it to be. However, the season also brings something pesky with it: The ever looming threat of seasonal cold and flu. While it is almost impossible to guard against it completely, there are a few things you can do to either prevent it or ride out the dark days of sickness somewhat smoothly.

    5 tips to smoothly ride out the flu/cold season

    Why do we get cold and flu in the first place?

    Flu, short for influenza, is caused by viruses differentiated by nomenclature A, B, C, and D. The seasonal epidemic of flu is attributed primarily to  Type A and Type B viruses [2]. Similarly, common cold is caused by viruses, however, unlike flu the number of viruses that can give you cold is much higher. There are about 200 cold viruses; but  rhinoviruses are considered to be responsible for 50% of all incidences of colds. The important take away from these pieces of information is that flu and colds are caused by viruses that are NOT treatable with antibiotics.

    Cold or flu viruses are highly contagious--meaning you can get it easily from a  family member, co-worker, or even a stranger. Flu viruses  are most commonly spread by droplets, made when somebody with flu talks, sneezes, or coughs around you. These droplets either enter your nasal passage through nose or land in the mouth setting the stage for the onset of a cold/flu  infection. Experts believe that somebody with flu can spread it to others up to at a six feet distance [1].

    To a lesser extent, flu can also be spread through touching surfaces or objects that somebody infected with germs has touched it. For example, if you use a phone that somebody with flu has used, you may have a good chance of catching it. Experts believe that flu viruses can survive for up to 24 hours on hard surfaces while most cold viruses can last up to seven days. However, virusus are most potent in the first 24 hours of their arrival on the surface. The period of survival of both cold and flu viruses is shorter on hands compared to hard surfaces. For example, rhinovirus can survive the longest on hands--more than an hour. Most flu viruses on hand lose their potency substantially after 5 minutes [3]. 

    The worst thing about flu prevention through contact with others is that flu symptoms show up at least one day later (sometimes 2 days) when somebody has contracted flu. Therefore, you could you get flu from somebody who doesn't think he/she has flu. While most of us tend to take seasonal flu in our stride, it can be dangerous for some. The centre for disease control and prevention (CDC) attributed estimated close to one million cases of hospitalization and 79,000 deaths to influenza (flu) during 2017-18 [1].

    Here are five tips that can help prevent or fight flu/cold more smoothly.

    Tip #1: Practice healthy hygiene habits

    The first line of defense against cold and flu viruses is prevention. The best practices involve healthy hygiene habits. It's amazing that how much these simple habits can help prevent the spread of colds or flu.

    • Wash hands with soap and water for 20 seconds

    Your hands are highly instrumental in passing on the flu/cold viruses--either to you when you touch your nose or mouth with the flu/cold virus-laced hands or others when you are sick and touch a surface and leave it contaminated with germs. Simply washing hands can prevent passing the germs onto your nose and mouth, food, or any hard surfaces you come in contact with. However, you need to wash your hand thoroughly. The CDC recommends the following 20-second hand washing process:

    1. Wet your hands under clean running water. The temperature of water is not important, but in winter months warm water can bring extra comfort. 
    2. After wetting hands thoroughly, apply soap. Please don't use "ANTIBACTERIAL SOAPS," as they can do more harm than good. Regular soaps work fine. 
    3. Lather your hands--front, back, around, under finger nails, and between fingers. 
    4. Rub vigorously for 20 seconds, then rinse. 
    5. Dry hands with a single-use towel. 

    If hand washing is not an option, then it is best to carry hand wipes or sanitizers. According to the CDC, only alcohol-containing sanitizers, cleaners, and wipes ensure the removal of bacteria/viruses from your hands. While alcohol is not the healthiest option, in an emergency it can prevent a cold or flu. Do make sure to wash your hand thoroughly with soap and water before eating.

    If you are wondering when should you wash hands, then it is best to do so frequently after exposure to but not limited to the following:

    1. Public places: door handles are a great conduit to pass on any germs. Similarly, sharing phones, pens, or computers (workplace, banks etc.) can become a medium to transfer cold/flu bugs. Airports and the other modes of public transports  are an excellent hub to catch flu/cold viruses. It is best to avoid touching your face or nose before you have washed hands after using public places or transport.
    2. Before eating and preparing food: it is of the utmost importance to wash hands before eating as your hands are going to be close to your mouth and nose. This will also prevent infecting your food. In Indian kitchens moms and grandmothers still require whoever enters the kitchen to wash their hands thoroughly before touching any food so as to prevent the spread of any germs from hand to food. This ancient wisdom is totally worth practicing in every day life, flu season or not.
    3. After using the bathroom: it's amazing that how many of us don't wash our hands after using a bathroom. According to a recent study by Michigan State University, only 5.3% of all bathroom users wash hands properly enough to ward off any germs in public places [4]. While this accounts for the hand-washing practice in public places, it's best to practice hand-washing every time after using bathroom at home.
    • Wipe/clean infected surfaces

    If you are going to touch a surface that may have come in contact with a cold/flu-infected person, it's best to wipe those with cleaning wipes/cleaners that claim to kill 99.9% bacteria/viruses.

    Similarly, if somebody has been sick at home, don't use the same bedding--bedsheets, comforter, pillow cases, etc.--before washing it.

    It is best to use tissue papers or single-use towels to sneeze or wipe mouth/nose as viruses can survive for sometime on a surface.

    Tip #2: Stay Warm

    Why do cold/flu viruses proliferate during the winter months? According to Ayurveda, the 5,000-year-old health care tradition practiced in India, we tend to get sick when the basic elements that form our body go out of balance. During the cold months, when repeatedly exposed to the cold weather, one of the most important element digestive Agni (fire) goes out of balance, leaving the body more susceptible to catching diseases such as cold [5].

    In  the modern scientific world, some studies have proven that the cold temperatures and low humidity, typical of winter months, offer ideal breeding conditions for cold viruses [6]. Similarly, according to a study published in the Journal of Virology, cold temperatures combined with low humidity exhibit higher incidence of spreading flu viruses in guinea pigs [7].

    The clear path of action is to stay warm when outdoors and turn on that dust-gathering humidifier when indoors. Remember to practice layering, i.e. don't just throw your jacket over a t-shirt but wear 2-3 different garments to protect you from getting cold. Here is a great article on LAYERING from Cool Wilderness. If you need another in-depth look on layering, here is another article from Untamed Space. 

    1. Base Layer: this is the underwear layer and helps absorb and evaporate sweat. So choose a t-shirt or shirt that can help wick sweat.
    2. Middle Layer: this layer insulates by keeping the body heat. Choose a warm sweater to go over your shirt or t-shirt.
    3. Outer Layer: This is your outer jacket that you can take off when indoors.

    Don't forget to carry your gloves, hat, and scarf (around your neck) to prevent escaping heat from hands, head, and throat respectively.

    Using spices and herbs that have warming effect on body also help combat the cold weather. You can have these herbs in the form of tea or add to your everyday food. Here are some herbs and spices that promote heating:

    • Black pepper--use in tea, soups, and lattes
    • Cinnamon--use in porridge, tea, soups, and curries
    • Clove--chew on a clove if you have an itchy throat, use in tea, bread, and curries
    • Ginger--use in teas, curries, breads, and lattes
    • Nutmeg--sprinkle on porridge and use in curries
    • Tulsi (Indian basil)--make a tea
    • Turmeric--make latte, hot milk (non-dairy), and curries, salad dressings

    When thinking of staying warm, it is best to avoid cold-temperature foods such as ice-cream and cold beverages as they tend to weaken the digestive fire [5].

    Try this immunity-boosting herb and spice tea from my mom's (and grand mom) kitchen. Some variation of the spices used in this tea are used everyday in making tea in Indian households, especially during the winter months.

    Immunity-boosting Herb and Spice Tea

    Or try this Golden Turmeric Milk

    Tip #3: Shore up your immune system

    What is your immune system?  While it can take a lot to explain the whole thing, in short your immune system is your body's defence mechanism against outside agents such as bacteria, viruses, toxins, etc. Eating healthy and real food daily is one way to keep your immune system in good condition. During the cold/flu season you can give it an extra boost by eating foods that our body likes. Here are some helpful tips:

    • Amp up fruits and vegetable intake. Soups are a great way to keep warm as well as eat your veggies. Find lots of soup recipes from TLC HERE.
    • Reduce/eliminate processed food from diet, especially those high in artificial ingredients and sugar. For example, soda, sugary yogurts and treats, boxed cereals, canned soups, and salad dressings. Your body has to fight the load of toxins or sugar, leaving you more vulnerable to catch colds/flu.

    Tip #4: Quarantine--take time off to get better

    The word Quarantine is derived from the Latin word quadraginta, which translates to "forty." The word means isolating somebody who is sick to prevent the spread of infectious diseases. Historically, the isolation period lasted for 40 days, but now it has come to mean a period of isolation of any length. According to the CDC, those with flu-like symptoms should stay home until at least 24 hours after being free of fever without any fever-reducing medication [1]. This means that you can go back to work or send your kids to school when they are fever free for at least one day[100° F (37.8°C)]. However, the risk of giving flu to another person still persists for ten or more days, albeit the risk spirals downward considerably.

    Even at home, it's best to stay in one place--possibly your bed-- so as not to spread germs to other family members. If it becomes super hard to stay in one place, and it definitely can, assign yourself a place, where you can sit and do whatever you want to do before getting better.

    Tip#5: Stay Hydrated

    Water is a wonderful beverage that costs you nothing, except maybe a good filteration system. But drinking enough water has the miraculous effect on every function of your body. During cold and flu, it becomes of utmost importance to keep your water intake up to the mark. In fact, a new study suggests that drinking less water than your body needs is associated with increased risk of getting flu, cold, and other respiratory conditions [8].

    What counts as water? The short answer is plain water (preferably filtered water)  and true herbal teas. The caffeine-laced drinks--coffee/tea- actually work more to dehydrate us rather than vice-versa. Soda and fruit juice contain loads of sugar; and it's best to avoid.

    How much water should you drink? Experts believe that you should drink 8 glasses of water a day, but that can vary from person to person. A good measure is trusting your thirst and the color of urine. If you are feeling thirsty, you are already dehydrated; similarly, if the color of your urine is dark yellow or bordering onto become deep amber or light brown then your body is in need of more water. Drinking herbal teas is a good way to not only get water but also feel better as they warm up the body.

    So this holiday (winter) season, combine these tips with a bit of luck to not get sick!

    Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

    Resources

    1. Center for Disease Control and Prevention (CDC): www.cdc.gov
    2. World Health Organization--www.who.com
    3. How long do bacteria and viruses live outside the body?
    4. Hand Washing Practices in a College Town Environment 
    5. A Practical Approach to The Science of Ayurveda--Acharya Balkrishna
    6.  Ikäheimo, T. M., Jaakkola, K., Jokelainen, J., Saukkoriipi, A.,  Roivainen, M.   Juvonen, R., Vainio, O.  and Jaakkola, J.J.K., A Decrease in Temperature and Humidity Precedes Human Rhinovirus Infections in a Cold Climate, Viruses,  8(9), 244.
    7. Lowen, A.C., Steel, J. Schultz-Cherry, S. (editor), Roles of Humidity and Temperature in Shaping Influenza Seasonality, Journal of Virology, DOI: 10.1128/JVI.03544-1
    8. Why Water can Ward-off Flu

    Easy Mango Tea Cake

    October 22, 2019 by Garima@TLC Leave a Comment

    Mangoes in the fall?? Well, this friends and family favorite is made out of canned Indian mango puree. This super easy to make dessert can be served as a cake, tea bread, or Indian dessert barfi (a geometrical shaped, often square or rectangular, sweet usually made with milk).

    Mango Cake

    Where can I find mangoes in the fall?

    Fruits and vegetables offer the best taste and nutrition when fresh and in the season. However, even when mangoes are in season, we the natives of upstate New York are unable to find sweet mangoes that can be turned into a scrumptious cake. I grew up in India where different varieties of mangoes was often served as dessert during the summer months. I haven't really found such sweet mangoes anywhere in the world--at least in places where ever I have traveled to. More than a decade ago,  I started making this mango cake with the pulp of Indian mangoes available in Indian grocery stores to commemorate the Indian mangoes. Ever since, it has stayed as an infrequent dessert that comes super handy if I am taking a dessert to a potluck party or during festivals, like Diwali this week.

    I have tried this recipe with frozen, thawed, pureed mangoes as well, but it doesn't taste as good as the "Kesar" mango pulp (no brand affiliation). Indian mango pulp is available in most Indian stores, a few regular grocery stores, and on Amazon.

    Tea cake, cake, and barfi variations

    I almost always make this in the tea cake form, which requires less oil and sugar, compared to the cake and barfi version--both of which use more sugar and oil. In the cake/teacake version I have used ground cinnamon while in making barfi, I have replaced cinnamon with slightly less amount of ground cardamom. A spice that shows up quite often in Indian sweets. This tea cake tastes really good with Almond whipped cream.

     Storing the tea cake

    Store the leftover pieces in refrigerator in  an airtight container. You can enjoy this cake out of refrigerator for 4-5 days. Just reheat the cake either in a microwave (20 seconds) or toaster over (preferred, for about ~2 minutes).

    Step-by-step recipe of Easy Mango Tea Cake

    Here is the step-by-step recipe of the easy mango tea cake with variations. Please leave a comment if you try it out.

    Mango Cake Main 2 scaled

    Mango Tea Cake (with Barfi Variation)

    This super easy to make scrumptious mango dessert can be served as a tea cake, regular cake, or Indian dessert Barfi.
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 29 mins
    Resting time 10 mins
    Course Dessert
    Servings 16
    Calories 79 kcal

    Ingredients
      

    • 3/4 cup cream of wheat* (preferably fine variety or any other)
    • 1/4 cup Almond flour (can replace with cream of wheat)
    • 1.25 cups+2 tbsp Mango Puree ( used in this recipe--Kesar Mango Pulp)
    • 2 tbsp avocado oil (or sub with any other oil except olive oil)
    • 1/3 cup acoconut nut palm sugar (or replace with equal amount white or brown sugar)
    • 1 tsp baking powder
    • 1 tsp ground cinnamon
    • 1 tbsp ground flaxseeds** (flax meal)
    • 2 tbsp unsweetened shredded dried coconut (can replace with equal amount fresh, optional)
    • 1/4 tsp ground turmeric (optional)
    • 1 tbsp unsweetened shredded dried coconut (for topping)

    Instructions
     

    • Start out by pre-heating oven to 375°F (190°C). Also prepare an 8"x8" pan by smearing a teaspoon of oil. You can also use parchment paper cut to the size of the pan to prevent sticking.
    • Mix all the dry ingredients in a wide-mouth bowl--cream of wheat, almond flour (if using), baking powder, ground flaxseeds, coconut palm sugar, and unsweetened shredded dried coconut. Stir the mix with a whisk. If using freshly grated coconut, add that to the wet ingredients.
    • Mix all the wet ingredients in a big measuring cup or bowl--mango puree and avocado oil--and stir with a whisk. If using fresh coconut, add that to the wet ingredients.
    • Add the wet ingredients to the dry and mix with a whisk until well mixed. Don't over mix. Let the mixture stand for 5 minutes.
    • Add the cake mixture to the pre-prepared pan and bake for 30-35 minutes. To test for doneness, insert a toothpick or fork toward the end of baking period ~30 minutes. If the fork/toothpick comes out clean, the cake is done.
    • Take the pan out of the oven and let it cool on a cooling rack for about 10 minutes. Turn the pan upside down and lightly tap the backside to transfer the cake from pan to the cooling rack.
      Mango Cake Process
    • Cut it into 16, 2"x2" pieces. Make sure that the cake is completely cool before cutting. Enjoy with the almond whipped cream.

    Notes

    *Cream of wheat comes in two varieties--fine and coarse. The fine variety works better for this cake. I have tried this with the coarse variety as well, and in the absence of fine variety it works. 
    **If not on hand, you can omit ground flaxseed, but the cake textures becomes slightly crumbly. 
    To make the Barfi Variation
      • Reduce mango puree by 2 tbsp and increase oil by equal amount--2 tbsp. 
      • Replace cinnamon with 3/4 tsp ground cardamom powder. 
      • Increase sugar to 1/2 cup, if you like desserts on the sweeter side. 
    To make the richer cake variation
      • This is a slightly richer version of the tea cake--reduce the mango puree by 2 tbsp and increase oil by equal amount--2 tbsp.
      • Increase sugar to 1/2 cup, if you like desserts on the sweeter side. 

    Nutrition

    Serving: 1PieceCalories: 79kcalCarbohydrates: 10gProtein: 2gFat: 4gSaturated Fat: 1gSodium: 18mgPotassium: 57mgFiber: 1gSugar: 2gVitamin C: 1mgCalcium: 78mgIron: 3mg
    Tried this recipe?Let us know how it was!

    Mango Cake

    Creamy Vegan Tomato Basil Soup

    October 1, 2019 by Garima@TLC 1 Comment

    This antioxidant-rich creamy vegan tomato basil soup makes a great side to your main meals. Although the fresh tomato season is on the wane, try this soup with fresh tomatoes. Make two batches and you can freeze a batch for later.

    Creamy Tomato Soup (vegan)

    Tomatoes: a rich source of antioxidants

    The main ingredient in this soup, tomatoes, are a rich source of carotenoids--plant pigment that gives tomatoes its resplendent red color.  Lycopene, the bright red carotenoid found in tomatoes, is linked with a host of health benefits. In scientific studies, lycopene has emerged as the most potent antioxidant to deactivate singlet oxygen--a harmful free radical [1]. This means that tomatoes can slow the aging process.

    Bone Health: Lycopene is also linked with promoting bone health. A study uncovered that participants with higher levels of lycopene in their blood were less likely to experience hip fractures [2]. Another study found that postmenopausal women who included lycopene in their diet for four months, experienced decrease in bone breakdowns [3].

    Heart Health: Lycopene intake is also associated with decreased stroke risk in a study conducted solely on middle-age men [4].

    Lycopene in tomato gets better absorbed from cooked tomatoes and creates synergistic effect when consumed with fat.

    Interested in other soup recipes?

    Soups are one of the best ways to get a dense dose of nutrition and multiple vegetable servings. It's a great idea to include soups 3-4 times per week in your diet. Here are some vegan soups on TLC that may pique your interest.

    Energizing celery and sweet potato soup (vegan)

    Cream of Broccoli Soup

    Kale and White Bean Soup

    West-African Sweet Potato and Peanut Soup

    How to Make creamy vegan tomato soup?

    Fresh tomatoes work really great in this soup, but I have also tried this recipe with fire-roasted canned tomatoes. Canned tomatoes are a great alternative to fresh tomatoes as they keep their most nutrients intact upon cooking. As discussed above, lycopene in tomatoes gets better released when tomatoes are cooked. When buying canned tomatoes be sure to choose organic, low in sodium, and in BPA (Bisphenol A)-free cans.

    Most creamy soups have dairy (milk or cream) as an essential ingredient. The practice of adding dairy to soups in the form of milk or cream is a harmful practice according to Ayurveda. Milk and salt are considered to be opposing foods; when combined and consumed they can give rise to a host of diseases. If you are wondering what makes this creamy vegan tomato basil soup so creamy: It is the addition of a secret ingredient, ALMONDS. It is best to soak almonds in warm water for at least 4-6 hours and then peel before adding to the soup.

    Creamy Tomato Soup Vegan-Ingredients

     Meal plan the creamy vegan tomato basil soup as a side

    If you have received a ton of tomatoes (like I did) in your farm share, then put those tomatoes to a delicious use by making this creamy vegan tomato basil soup. You can totally replace fresh tomatoes with fire-roasted canned tomatoes. Similarly, replace fresh basil with dried basil. Just make sure that the dried basil you buy has a lot of nice basil smell. This is why it is best to buy dried spices and herbs from bulk bins in smaller quantities.

    • You can make two batches and eat within 3-4 days. Most nutrients, especially water soluble nutrients such as vitamin c, in veggies significantly decline after three days.
    • You  can make two batches of this soup and freeze one for up to four weeks. Once you are ready to eat, you can take the soup out a night before and reheat in a pan before eating.  Although it comes at the cost of some nutrients, a home cooked soup is still a better choice over a store-bought option.

    Step-by-step recipe

    If you make this soup, please let me know in comments. Enjoy

    Creamy Tomato Soup Final 2 scaled

    Creamy Tomato Soup (Vegan)

    This antioxidant-rich tomato soup is super creamy, thanks to the secret ingredient almonds. Fresh basil and freshly-ground black pepper perfectly complement this soup.
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 44 mins
    Course Side Dish, Soup
    Cuisine Global
    Servings 5
    Calories 109 kcal

    Ingredients
      

    • 2 tbsp water* (for sweating veggies, or sub with 1 tsp avocado or any other oil)
    • 2 white onions (chopped)
    • 2 cloves garlic (chopped)
    • 2 lb fresh tomatoes (~7-8 medium-size roma or any other variety except cherry tomatoes, chopped, or replace with 28-oz can fire-roasted tomatoes, low-sodium
    • 2 carrots (medium, grated, ~1 cup)
    • 4 tbsp almonds (soaked for at least 6 hours and peeled)
    • 1/4 tsp freshly-ground black pepper (or to taste)
    • 3/4 tsp sea salt (or to taste, no more than 1 tsp)
    • 1/2 tsp dried basil (optional, roughly chopped)
    • 4 tbsp fresh basil (or sub with 3 tsp dried basil, roughly chopped)
    • 2 cups Homemade vegetable broth (or sub with store-bought low-sodium broth)

    Instructions
     

    • Heat a heavy bottom soup pot over low-medium heat. Add a minute add a drop or two of water; the water should sizzle. Add 2 tbsp of water followed immediately by chopped onion, garlic, and salt. Cook the onion and garlic until soft (~3-4 minutes).
    • Add carrots, almonds, and dried basil (if using) and cook for another 3-4 minutes, stirring often. Add the chopped tomatoes and freshly-ground black pepper and cook for another 3-4 minutes, with the pot partially covered.
    • Add the vegetable broth and bring it to a boil (~15 minutes) over medium high heat. Add the fresh basil and simmer over medium-low heat, partially covered for about 10 minutes.
    • Once done, rest the soup for about 10 minutes. Add to a blender and blend until well-mixed and creamy. Enjoy with your favorite croutons or a dash of olive oil.

    Notes

    *I often use no-oil sauté method to sweat the veggies, especially if using other ingredient with fat, in this case almonds. Please look up
    Ditch-the-oil Cooking Method. 
     

    Nutrition

    Calories: 109kcalCarbohydrates: 16gProtein: 4gFat: 4gSaturated Fat: 1gSodium: 382mgPotassium: 629mgFiber: 5gSugar: 8gVitamin A: 5699IUVitamin C: 30mgCalcium: 66mgIron: 1mg
    Tried this recipe?Let us know how it was!

    Creamy Tomato Soup (vegan)

    The 80/20 Concept: Eat Healthy without Feeling Deprived

    September 11, 2019 by Garima@TLC Leave a Comment

    I recently came across yet another statistics on our (read women's) constant love affair with diets. If the study outcomes are to believed, the 2012 study from Diet Chef reveals that an average woman spends 17 years on diets in her lifetime [1]. Nearly two-thirds (68%) of all the participants reported either their love of food or a lack of willpower to stick with a diet. The thought of never enjoying a favorite dessert  ever can definitely put a big dent in our resolve to stick with a healthy eating plan. If you can relate to not sticking to eating healthy for any reason, and I certainly do many times, then  "80/20" is an easy-to-follow concept.

    The 80/20 concept in the context of a healthy diet entails eating healthy foods 80% of the time and enjoying your favorite not-so-energizing, indulgent foods that your body doesn't like as much, 20% of the time. If you have crossed 40--yes, 40 years of age-- I would highly recommend following this concept with 90/10 ratio. In my experience, the energy you gain by increasing the ratio of healthy foods would motivate you to bring the healthy food proportion close to 100%.

    The origin of 80/20 and what does it mean in the context of eating healthy

    in 1896, Vilfredo Pareto, an Italian economist, first made the observation that for many events, around 80% of the outcomes result from 20% of the causes [2]. Although Pareto observed this principle in the context of the distribution of wealth and income among the population, the Pareto Principle, also known as the 80/20 rule, has been applied to a number of fields, particularly business. The 80/20 concept in the context of eating healthy primarily retains the ratio of 80/20 without its intended definition. This concept entails eating healthy foods 80% of the time and indulging in less healthy foods 20% of the time.

    How to follow 80/20 concept?

    STEP 1: The most important task in following the 80/20 concept is differentiating between healthy and unhealthy foods.

    Healthy foods: are filled with nutrition. Our bodies thrive on healthy foods. The most obvious manifestation of eating healthy is an abundance of physical energy. Unprocessed, whole foods count toward choosing healthy foods. Some examples would include whole grains, fresh fruits and vegetables, nuts and seeds, and lentils and beans (more on this later).

    Non-energizing (less healthy) foods: are those if consumed in excess show up as unwanted fat on our body or plaque in our arteries or metabolic imbalance (diabetes).  More importantly, if unhealthy foods make up the majority of our diet, we are likely to feel sluggish and tired, unable to liberate the physical energy trapped inside our bodies for the lack of nutrition. Foods rich in processed grains (white flour, white rice), sugar, caffeine, unhealthy fats often rank high on the list of foods that our body doesn't like. In short, most processed foods go on the list of foods that you want to eat 20% of the time. Count a  piece of cake/pastry, a piece of pizza, sugary soda, cookies, etc.,  toward eating 20% non-energizing foods.

    Some foods should not even make it to the list of less healthy: some foods that wear the garb of less healthy may actually be dangerous for you. It is best to banish these foods from your diet forever. Some of the examples include trans fats, corn syrup, etc. For the list of the "DIRTY DOZEN" download the TLC guide The Dirty Dozen: Are these twelve toxins in your food making you sick? 

    STEP 2: The most important query in following the 80/20 rule is how to divide your diet into 80% and 20% proportions of healthy and less healthy. First decide if you want to apply the 80/20 rule on a daily basis or weekly basis?

    On a daily basis: it is kind of harder to follow the 80/20 concept, but it is totally doable. If you want to do it the hard way, you can figure out how many calories you eat every day and then divide the total number of calories into 80/20 proportion by healthy/less healthy. For example, if you typically eat 1,500 calories, you could allocate 300 calories to toward the indulgent foods you crave. A more crude method would be just allocate one snack toward eating unhealthy.

    On a weekly basis: it is easier to divide total meals and snacks into 80/20 ratio of healthy/less healthy. For example if you eat 21 meals and 14 snacks in a week, you can put about four of your meals and 3 of your snacks in a less healthy category. However, be cautious not to choose super unhealthy foods in big portions. For example,

    • pair a slice or two of pizza with a salad.
    • Definitely enjoy your favorite dessert, but keep the portion size small.

    Tips on making 80/20 concept successful

    • Remember the 80/20 concept is only as good as you make it. Although you don't need to create the exact ratio, keeping it close is a good idea, especially for healthy foods. You can surely reduce the proportion of less healthy foods without hesitation, but be sure not to feel deprived. Deprivation often results in binge eating unhealthy foods.
    • Keep portion size in mind and listen to your body cues as to when your stomach is full. Overeating consistently, even healthy foods, can pile up pounds. (Stay tuned for a blogpost dedicated to this topic).
    • Avoid eating super unhealthy foods too frequently and in large portion, even if it falls in the quota of 20%. For example, drinking a large soda, eating multiple slices of pizza, on one occasion.
    • Make your own meals to keep the meals truly healthy.
    • I often keep the less healthy meal options for either when I am planning to eat out or attending a social event. On those occasions, you are less likely to have control on the food choices you get.

    If you try this concept, do please let me know if it worked for you.

     

    Healthy Hazelnut & Cacao Energy Balls

    September 4, 2019 by Garima@TLC 2 Comments

    If you are a fan of chocolate desserts, you will love these healthy hazelnut & cacao energy balls. The complex flavor of these balls may remind you of chocolate brownies or cake; however, you will not experience the energy dip that comes about when eating a sugar-dense dessert.

    Healthy Hazelnut Cacao Energy Balls

    These no-cook, gluten-free, vegan bars come together in less than 30 minutes and you can store these in refrigerator for a week to enjoy as a snack or dessert.

    Dates make a healthy sweetener

    Dates offer a healthy alternative to processed white sugar to sweeten desserts, energy bars, etc. Dates have a much lower glycemic index compared to sugar. Glycemic Index (GI) of a food measures how carbohydrates affect your blood sugar levels. Foods with high GI, such as white sugar, cause blood sugar to rise too quickly accompanied by a quick crash. This is why you feel tired after eating a sugar-dense dessert or drinking a sugar-laden soda. In contrast, a food with low GI, such as dates, are digested slowly causing to release energy at a slower pace, which offers sustained energy over a long period. Moreover, while white sugar only sweetens, dates offer a number of health benefits as a bonus. In addition to being a good source of fiber, dates are also high in bone-protecting minerals such as calcium, magnesium, phosphorus, and potassium. (Stay tuned for a longer blog post on health benefits of dates).

    Use sprouted quick oats for the healthiest  hazelnut and cacao energy balls

    (the paragraph about using sprouted oats added October 27th, 2019)

    Oats contain high amount of phytates--a natural substance that stores phosphorus in plant seeds. Most grains--cereals, legume, and beans contain phytates. The downside of consuming grains without removing phytates--especially if you rely heavily on grains in your diet, like I do--is that they can obstruct the absorption of a few essential minerals such as calcium, iron, zinc, and magnesium. Cultures that rely primarily on grains, have figured out the ways to remove/reduce phytates from grains. Oat is particularly high in phytates and sprouting is one of the ways to reduce phytates in oats considerably.

    Since we are going to use raw oats in this energy bar, it's best to use sprouted oats, especially if your diet consists primarily of grains. Since I couldn't find sprouted oats both at my regular grocer store or my co-op, I buy these at Amazon.com. I have tried sprouted oats from both One Degree Organic and Pure Living Organic (no brand affiliation) and they are both good.
               

    Meal plan this healthy hazelnut & cacao energy balls for snack and dessert

    These healthy hazelnut and cacao energy balls not only sooth a sweet tooth, but also truly live up to their name by providing energy. Commercially-available energy bars and balls are often too high in processed sugar, which fails to offer long-term sustained energy. Here are some tips to meal plan this recipe:

    • Put the ingredients on your grocery list.
    • Make it on a weekend or whenever you have some extra 30 minutes on your hand. You can refrigerate these balls for a week. You can also make multiple batches and freeze them in one-week supply portions. Then take out one batch every week. You can freeze these healthy hazelnut & cacao energy balls for up to four weeks.
    • I often eat two of these balls for breakfast, if breakfast running short on time to make breakfast.

    Step-by-Step directions

    Here are the step-by-step directions to make healthy hazelnut and cacao energy balls.

    Healthy Hazelnut Cacao ENergy Balls  scaled

    Healthy Hazelnut & Cacao Energy Balls

    The complex flavor of these vegan, gluten-free, no-bake energy balls may remind you of chocolate brownies or cake; however, you will not experience the energy slump that comes about when eating a sugar-dense dessert.
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 15 mins
    Course Dessert
    Cuisine Global, Gluten-free, Vegan
    Servings 10
    Calories 123 kcal

    Ingredients
      

    • 1 cup sprouted quick-cooking oats (using sprouted oats highly recommended, but can use regular kind*)
    • 1/2 cup hazelnuts (can sub with equal amount almonds, lightly toasted or raw)
    • 2 tbsp raw cacao powder (or sub with equal amount pure cocoa powder)
    • 2 tbsp sun butter (can sub with equal amount almond butter)
    • 3 medjool dates (seeded, or any other variety)
    • 2 tsp pure vanilla extract
    • 3 tbsp maple syrup**
    • 2 tbsp unsweetened shredded coconut
    • 1/8 tsp Pink Himalayan salt (preferably coarse crystals, optional)

    Instructions
     

    • Lightly toast, about 2-3 minutes, the hazelnuts over medium heat in an iron skillet. Alternatively, you can also toast hazelnuts in a toaster oven. Skip this step if using raw.
    • Start out by processing oats in a food processor***. Add toasted hazelnuts and process till the mixture attains coarse consistency.
    • Add dates, sun butter, maple syrup, vanilla extract, cacao powder, and Pink Himalayan Salt, and unsweetened shredded coconut. Process till the mixture comes together and forms a ball.
    • Take the mixture out in a plate and form into balls. Enjoy as a snack or dessert.

    Notes

    *If using regular oats, if it best to enjoy these healthy hazelnut and cacao energy bars infrequently as high amount of phytates in oats can hinder the absorption of essential minerals such as calcium, zinc, iron, and magnesium. 
    **vegetarian option-can sub with equal amount honey.
    ****I have not tried it yet, but you can also use a blender to make this recipe. 
    Make it heart healthy: Skip the unsweetened shredded coconut and Pink Himalayan salt. 
    Make it diabetes friendly: Omit the unsweetened shredded coconut and replace maple syrup with 3 dates+ 1tbsp sun butter or almond butter.

    Nutrition

    Serving: 1oz (1 ball)Calories: 123kcalCarbohydrates: 15gProtein: 3gFat: 7gSaturated Fat: 1gSodium: 42mgPotassium: 143mgFiber: 2gSugar: 9gVitamin A: 112IUVitamin C: 1mgCalcium: 42mgIron: 2mg
    Keyword Less than 30 minutes
    Tried this recipe?Let us know how it was!

    Healthy Hazelnut Cacao Energy Balls

    Energizing Chocolate Cherry Smoothie

    July 26, 2019 by Garima@TLC 1 Comment

    What do you usually have for breakfast if you are in a hurry? Well, if you miss this important meal of the day for the lack of time in the morning, this energizing chocolate cherry smoothie offers a filling, nutritious breakfast that tastes like a dessert.

    Energizing cherry Chocolate smoothie Bowl

    The cherry season is on the wane; maybe a couple of weeks more. Of course, you can always use frozen cherries to make this decadent smoothie. Rich in antioxidants, cherries make an excellent dessert on their own. However, cherry and chocolate combination is made in the heaven.

    Choose healthy fats

    I think when it comes to macronutrients--fat receives a lot of attention. Either we despise  (fat-free diet) it or embrace it (Keto diet) with full arms. A quick rule for choosing fats, especially if you are over 40,  is to avoid or minimize saturated fats, the kind found in animal food products and a few plant-based ingredients such as coconut. Embrace omega-3 and mono- and poly-unsaturated fats. And avoid trans fats like the plague. The universal truth is that fat is an essential nutrient--meaning we absolutely need it--for us to live (more on this later). The biggest benefit of eating fat is that it keeps us satiated for a long time, which can prevent overeating.

    of all the types of fats, Omega-3s remain low in our diet. Hemp hearts, shelled hemp seeds, used in this energizing chocolate cherry smoothie, are an excellent source. You can buy hemp hearts in most grocery stores in the natural section. I often buy it online; Amazon.com offers the best price on hemp hearts. Be sure to store hemp hearts in refrigerator after opening.

    Choice of protein

    Much like fat, protein also has the power to keep you full for a long time. I often use cooked chickpeas in my smoothies to add protein (and fiber). I have tried many other types of lentils and bean, but chickpeas pass the test every time in not changing the flavor of the smoothie. An easier option is plant-based protein powder. My favorite brands are Sunwarrior and Garden of Life. About half a scoop works great in this smoothie.

    You may also like other smoothies on TLC:

    Protein-rich Berry and Mint Smoothie

    TLC Energizing Morning Green Smoothie

    Meal plan the energizing chocolate cherry smoothie for breakfast or snack

    The only meal planning tip for making this yummy smoothie is to put all the ingredients on your grocery list. You can whip this up in less than 20 minutes.

    Step-by-Step recipe

    Energizing cherry Chocolate smoothie Bowl 761x1024 1

    Energizing Chocolate Cherry Smoothie

    Enjoy this sumptuous, energizing chocolate cherry smoothie, prepared within 20 minutes, for breakfast or a quick snack in between meals. It tastes like a good-for-you dessert.
    Print Recipe Pin Recipe
    Prep Time 7 mins
    Cook Time 5 mins
    Course Breakfast, Snack
    Servings 1
    Calories 433 kcal

    Equipment

    • Blender
    • Cherry pitter (optional)

    Ingredients
      

    • 3/4 cup almond milk (no-waste recipe, or store bought)
    • 1/3 cup water (filtered, preferably at room temperature)
    • 1/4 avocado* (ripe, peeled and cubed)
    • 1/2 cup cherries (fresh or frozen, fresh used in this recipe)
    • 1 tbsp raw cacao powder**
    • 1/3 cup chick peas (cooked, or sub with 1/2 scoop of plant-based protein powder)
    • 1 tsp pure vanilla extract
    • 1 pinch sea salt (Pink Himalayan used, optional)
    • 1/4 tsp ground cinnamon
    • 2 tsp unsweetened dried shredded coconut flakes
    • 5 leaves fresh mint (optional)
    • 1 tbsp hemp seeds (or equal amount ground flax seeds)
    • 1 medjool date (optional)

    Instructions
     

    • Have all the ingredients ready near the blender. Wash the cooked chickpeas under running water (if using). Wash cherries and mint leaves under running water. Either use a cherry pitter to pit cherries or cut around the seed.
    • Add all the ingredients to blender and blend until smooth. Enjoy!

    Notes

    *if you are trying to reduce fat in diet, replace avocado with 1/2 a medium-sized banana. 
    **add 1/2 tbsp more, if you prefer intense chocolate flavor

    Nutrition

    Calories: 433kcalCarbohydrates: 55gProtein: 15gFat: 20gSaturated Fat: 3gSodium: 297mgPotassium: 805mgFiber: 14gSugar: 24gVitamin A: 151IUVitamin C: 10mgCalcium: 288mgIron: 5mg
    Keyword Gluten-free, Vegan
    Tried this recipe?Let us know how it was!
    Energizing cherry Chocolate smoothie Bowl

    Frisée & Cherry Salad with Balsamic Vinaigrette

    July 17, 2019 by Garima@TLC 2 Comments

    Frisée & Cherry salad with balsamic vinaigrette celebrates summer. Put together in less than 20 minutes, this chickpea-loaded salad with bitter-sweet flavor profile  makes a quick light lunch.Frisée & Cherry Salad with Balsamic Vinaigrette

    If you find salads boring or insipid, you will change your opinion after eating this one. This salad features a scrumptious sweet-tarty-bitter-zesty flavor by combining cherries and (slightly) bitter frisée with zesty, tangy, garlicky balsamic vinaigrette.

    Find frisée in your CSA share or farmers market

    Frisée belongs to the chicory family and is closely related to Belgian endives and radicchio. Unlike its close cousins, however, frisée offers a radiant appearance with a glowing  pale-green center surrounded by darker lacy fronds. If you are guessing the flavor, it's a bit of a surprise:  slightly bitter, but much milder than its close relatives. I received a couple of heads of frisée in my CSA share, but you can find in farmers' market or even in your local grocery stores. If frisée is not available,  you can totally replace it with arugula.

    When choosing frisée, or for that matter any other type of greens for your salads, do make sure that they are fresh and crisp. Sad and limp greens make a sad and limp salad. It's that simple. Also, please choose organic greens. Organic greens taste much better than their non-organic version due to the absence of pesticides.

    Frisée & Cherry Salad with Balsamic Vinaigrette

    The effort of washing greens before making a salad often derails our intentions to create a beautiful, scrumptious salad like this frisée & cherry salad with balsamic vinaigrette. I would have asked to skip this step if I could, but I can't. Washing greens thoroughly before making a salad is of utmost importance. Most greens are grown close to ground and hence carry some amount of dirt on them. You really don't want to engage in an effort making a elaborate salad just to find out that it's ridden with soil and grit. Here are two options to make it easy to wash greens:

    1. Buy triple-washed salad from grocery store.
    2. Buy a salad spinner and leave it on your counter top. You are more likely to make salads if that spinner is within your easy reach. When buying a salad spinner, do consider the size of your family as spinners come in various sizes.

    Adding flavors to frisée

    Since frisée tends to be slightly bitter, adding a fruit balances the flavor perfectly. Cherries are in the season: full of antioxidants, the sweet-tartness of cherries lends the perfect flavor balance. Other fruit choices would include granny smith apples, blueberries, strawberries, and pears. If you are a fan of cherries, investing in a cherry pitter saves time.

    Homemade balsamic vinaigrette brings all the ingredients together in this frisée & cherry salad with balsamic vinaigrette. Most commercially-available salad dressings are full of chemicals and don't taste as good as the homemade ones. This balsamic vinaigrette perfectly complements the tart-sweet-bitter flavor of frisée and cherry.

    Balsamic Vinaigrette

    Add beans & nuts (or seeds) to make a complete meal

    Chickpeas make a great addition to this frisée & cherry salad with balsamic vinaigrette due to their slightly mellow flavor. I have not tried it yet, but navy or cannellini beans would be fine too. You can also add quinoa in addition to beans to make it more filling. This salad makes an excellent light lunch when paired with beans/grains.

    I have used walnuts in this salad, but have also tried it with pecans, almonds, and pumpkin seeds (for the nut-free version). Adding nuts, i.e., healthy fats, further adds to the taste of the salad and keep you full longer.

    Meal plan this salad for lunch or a side dish

    If you have fresh frisée and any of the fruits mentioned above, it is a breeze to put together this salad. Here are some helpful tips to make it easier to make this salad on busy days:

    1. I like to cook my beans from scratch but also not averse to using canned if in a hurry. If cooking from scratch, I prepare the beans a day in advance and store in an airtight container in a refrigerator. If using canned, just remember to add to your grocery shopping list and rinse well and drain right before making the salad.
    2. It's also best to make the balsamic vinaigrette a day ahead to assemble the salad quickly on a working day. The vinaigrette stays fresh in an airtight container stored in a refrigerator for about 3-4 days.

    Step-by-step recipe of frisée & cherry salad with balsamic vinaigrette

    Do let me know if you make this recipe. Enjoy!

    Frisee salad Final 2

    Frisée & Cherry salad with Balsamic Vinaigrette

    Frisee and cherries along with chickpeas make a yummy and filling lunch. Enjoy the freshness of frisee loaded with antioxidants from cherries.
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 5 mins
    Course Lunch, Side
    Cuisine Global
    Servings 6 (change the number of servings to adjust ingredient proportions)
    Calories 243 kcal

    Equipment

    • Blender
    • Salad Spinner
    • Cherry Pitter

    Ingredients
      

    To make the balsamic vinaigrette

    • 1/2 cup balsamic vinegar (can sub with apple cider or white wine vinegar)
    • 2 shallots
    • 1 tsp mustard (pre-prepared, any variety, spicy brown variety used here)
    • 2 tsp extra-virgin olive oil
    • 2 pinches salt
    • 2 pinches freshly-ground black pepper
    • 3 tsp maple syrup
    • 8 dried cherries (can sub with raisins, dried cranberries, or 1 tsp maple syrup)
    • 1 clove garlic (add two if you want your dressing to be super garlicky)

    For the salad

    • 1 head frisée (1 head, ~8 cups)
    • 3 cups cherries (pitted and halved, ~3/4 lb, 6-7 cherries/serving)
    • 3 cups garbanzo beans (cooked and drained, or 2-15oz cans)
    • 6 pinches black pepper (freshly-ground)
    • 1/3 cup walnuts (lightly toasted or raw, or sub with equal quantity pecans, almonds, or pumpkin seeds (nut-free option))

    Instructions
     

    To make the balsamic vinaigrette

    • Wash and peel shallots and garlic. Add with all other balsamic vinaigrette ingredients to a blender. Blend until smooth and well-mixed.

    To put the salad together

    • Tear the frisée into bite-size pieces. Wash under running water, preferably in a salad spinner. Dry with a paper towel or spin until leaves are reasonably dry. If using canned garbanzo beans, rinse well under running water.
    • Add the frisée to a big salad bowl with pitted and halved cherries, chickpeas, and freshly-ground black pepper. Toss with the balsamic vinaigrette (about 2tbsp per serving) and top with toasted walnuts. Serve immediately. Enjoy!

    Notes

    Variations
    1. Use 2 baked and cubed beets instead of cherries. 
    2. Replace cherries with three thinly-sliced pears
    Make it heart healthy
    • If avoiding oil, replace olive oil with equal amount water. 

    Nutrition

    Serving: 2cupsCalories: 243kcalCarbohydrates: 45gProtein: 9gFat: 4gSaturated Fat: 1gSodium: 168mgPotassium: 623mgFiber: 10gSugar: 20gVitamin A: 2265IUVitamin C: 15.8mgCalcium: 104mgIron: 3.3mg
    Keyword Energizing, Gluten-free, Less than 30 minutes, Vegan
    Tried this recipe?Let us know how it was!

     

    TLC Energizing Morning Green Smoothie

    July 5, 2019 by Garima@TLC Leave a Comment

    Green vegetables of every kind are a source of concentrated energy as they contain energy-promoting  minerals, vitamins and chlorophyll. Start your day with this energizing, bone-supporting green smoothie to feel refreshed all day long.

    Leafy greens are an excellent source of chlorophyll

    Chlorophyll is the pigment that gives vegetables its green color. The four chemicals found in hemoglobin--carbon, hydrogen, oxygen, and nitrogen-- are also found in chlorophyll with the difference that in hemoglobin these elements are organized around a single atom of iron whereas in chlorophyll, the central atom is magnesium instead of iron. Therefore, much like hemoglobin, chlorophyll helps circulate oxygen throughout the body and helps detox the liver--activities that help promote physical energy.

    Bone supporting recipe

    Greens are the best way to get calcium; additionally, greens also help alkalize the body, which prevents bone loss. This TLC energizing morning green smoothie provides 6% of your total daily value of calcium.

    Understand the basics of making a green smoothie

    1. Choose the greens (preferably organic): You can choose from a variety of leafy greens to make this energizing smoothie. All greens are an excellent source of fiber and protein in addition to minerals, vitamins, and antioxidants.  I use a combination of two different types of greens. Romaine forms the base of the smoothie. The reason to choose Romaine lettuce is that it is rich in vitamin A and K and is tastes sweeter compared to many other types of lettuce. For the second leafy green, you can choose any of the following:
      • Baby Arugula: this is my go-to choice for greens in smoothies. Arugula, in addition to being rich in vitamin A, K, and folate, is one of the best sources of food nitrates. Please see   Demystifying Beets: Colorful Nutrition on Your Plate for a detailed discussion on the topic. In short, food nitrates help prevent cardiovascular diseases and infections as well as help our nervous system function better.
      • Kale: kale is one of the most nutrient-dense vegetables; is packed with minerals, antioxidants, and vitamins. However, kale is also a goiterogenic food: foods that can adversely affect the thyroid gland function. Therefore, if you have any type of thyroid condition, avoid consuming raw kale.
      • Spinach: spinach makes and excellent replacement for baby arugula. However, spinach is also high in oxalate--a substance known to cause kidney stones. Therefore, rotate spinach with other greens, especially if you have a history of kidney stones.
      • Celery: instead of greens, you can also use 1/4 cup of organic celery.

    2. Choose a fruit: my ideal choices are medium-sized pears or green apples. However, you can also use bananas.

    3. Choose herb(s): most herbs, especially when used in the fresh form, have health-promoting benefits. Mint makes an excellent choice during the summer months for its cooling effect.

    4. Top with lemon or lime: This brings a refreshing zing to this energizing morning green smoothie.

    Do's and don'ts of having a morning green smoothie

    1. Have the smoothie first thing in the morning before eating (or drinking except water or lemon water) anything else. Particularly, don't have any caffeine before having this smoothie. Wait for 20-30 minutes before eating anything else.
    2. Always use  room-temperature, filtered water to make smoothies. Drinking very cold water compromises digestive system by cooling the digestive fire (agni), according to Ayurveda.
    3. Use organic leafy greens and fruits.
    4. If you are not used to having such a large amount of fruits/vegetables in one serving, start by consuming half the recommended serving amount.
    5. Drink this TLC energizing morning green smoothie within 20-30 minutes of making it.
    6. This smoothie is quite high in fiber, which works as a broom to clean your digestive tract. However, if you don't drink enough water throughout the day after drinking this smoothie, you may end up with constipation. Therefore, aim to drink at least 8 glasses of water, more if you exercise.
    7. Please don't go on a mono-diet of green smoothies.

    ENJOY!

    TLC Morning Green Smoothie

    TLC Energizing Morning Green Smoothie

    Get an energizing jump-start to your day with this detoxifying morning green smoothie.
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 5 mins
    Course Breakfast
    Servings 1
    Calories 116 kcal

    Ingredients
      

    • 1-1/4 cups filtered water (room temperature)
    • 1 cup romaine lettuce (packed, preferably organic)
    • 1/2 cup arugula (packed, preferably organic, can sub with baby spinach or kale)
    • 6 fresh mint leaves (can sub with 2 tbsp fresh, organic cilantro, parsley, or basil)
    • 1 pear (medium, preferably organic, can sub with a medium apple or banana)
    • 2 tbsp freshly squeezed lemon juice (can sub with freshly squeezed lime juice)

    Instructions
     

    • Wash all the greens, fruit, and herbs under running water, making sure that all the ingredients are free of dirt. Add all the ingredients to a blender and blend until smooth. Enjoy fresh.

    Notes

    Variations:
    1. Replace arugula with equal amount kale or spinach. If you have have hypothyroid, avoid using raw kale. 
    2. You can replace mint with cilantro, parsley, or basil. Experiment to find your favorite flavor. 

    Nutrition

    Serving: 16ouncesCalories: 116kcalCarbohydrates: 30gProtein: 2gFat: 1gSaturated Fat: 1gSodium: 13mgPotassium: 359mgFiber: 7gSugar: 18gVitamin A: 4600IUVitamin C: 13.2mgCalcium: 60mgIron: 1.1mg
    Tried this recipe?Let us know how it was!

    • « Go to Previous Page
    • Go to page 1
    • Go to page 2
    • Go to page 3
    • Go to page 4
    • Interim pages omitted …
    • Go to page 11
    • Go to Next Page »

    Primary Sidebar

    Recent Posts

    • Niçoise Salad (vegan)
    • Easy Gazpacho: Antioxidants in a soup bowl
    • Best Ever Guacamole
    • Indian Red Lentil & Spinach Dal (Stovetop)
    • Indian Tamarind (imli) Chutney

    Recent Comments

    1. Garima@TLC on Beet Energy Juice
    2. Garima@TLC on West African Sweet Potato & Peanut Soup (with nut-free version)
    3. Kristy on West African Sweet Potato & Peanut Soup (with nut-free version)
    4. Traffic Light Cook on Cream of Broccoli Soup
    5. Traffic Light Cook on West African Sweet Potato & Peanut Soup (with nut-free version)

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions
    • Accessibility Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services
    • Media Kit
    • FAQ

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2020 Brunch Pro on the Brunch Pro Theme