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Konkani Cuisine

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The Konkani Cuisine - is a broad term used for the food being prepared by different communities i.e., Gowda Saraswat Brahmins, Chitrapur Saraswat Brahmins, and Catholics who live in the coastal belt of Karnataka, Maharashtra, Goa, and Kerala. I belong to one of these communities - Gowda Saraswat Brahmins(GSBs) and the food habits of this community are both vegetarian and non-vegetarian.

The region we live in has lots of effects on the food we eat! Since we are mostly situated in the coastal belt we make use of coconut in most of our curries such as - Ambat, Koddel, Bharshi Upkari, Gajbaje, Bendi, Sagle, Ghashi, Sukke, Kadi, etc. Daalitoy - a dish made of Toor dal is mostly referred to as the 'Kuldevata' of GSB Konkanis cuisine as it is part of every celebration and people prepare it at home often. There are many famous fish curries also which are famous in this community such as Alle Piyav, Hinga Udda, etc. I am a vegetarian so I will talk mostly about veg recipes.

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Being south Indians we prepare dosas and Idlis extensively. Also, there are a lot of steamed breakfast dishes such as Shevei, Undi, Ramdan, etc. which are not only filling but also healthy as they use less oil. The famous 'Patrade', a steamed dish prepared out of colocasia leaves has a different fan base and mostly no haters.

Most people of this community are foodies and enjoy different items for different festivals. There are varieties of sweets - Laddus, Panchakajjaya and other items which are offered to God as part of the Naivedyam. Most of these preparations are based on seasonal fruits and vegetables for the festivities. The temples celebrate many festivals and most celebrations end with 'Samaradhan' - scrumptious food being served as 'Prasada' on banana leaf which usually has rice, Saaru, Dalitoy, a curry such as Gajbaje, Bharshi Upkari, Kuvale Phuli, Kuvale Sasam, Chane Ghashi, etc followed by Godshe (payasam).

GSBs - who are also referred to as Amchis -not only love eating a variety of food, they are good at cooking too. There are many famous hotels owned by people from this community such as 'Kamath Hotels'. Also, most of us prepare Papad, Vodi, Pickles, and snacking items at home and many sell them and are famous for their preparations for generations. The association of this community with food and ingredients is old and trusted - be it growing them, selling them by running grocery shops, or serving as famous cooks. If you have a Konkani friend I am sure you recognize them for the food they made/brought for you.

The Konkani Cuisine - is a broad term used for the food being prepared by different communities i.e., Gowda Saraswat Brahmins, Chitrapur Saraswat Brahmins, and Catholics who live in the coastal belt of Karnataka, Maharashtra, Goa, and Kerala. I belong to one of these communities - Gowda Saraswat Brahmins(GSBs) and the food habits of this community are both vegetarian and non-vegetarian.

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Konkani Cuisine

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The Etiquette of BAEL FRUIT

Bael Fruit is the king of the summer fruits. Nothing can beat BAEL SHARBAT in summer. It keeps our body hydrated. In summer Bael sharbat is one of the healthiest drinks in summer. It has a cooling effect on your body. The shell is so tough it has to be cracked with a hammer or machete. The fibrous yellow pulp may be very aromatic.

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Bael Fruit is likewise referred to as Golden apple, stone apple, or timber apple. It is found in India, Bangladesh, Sri Lanka, Nepal, as naturalized species. Bael Fruit acts as a tonic for coronary heart and brain. Bael Fruit is harvested in March-May. Bael Fruit is in yellowish-green. Bael fruit is bundled with vitamins and medicinal properties. The fruit serves nutrients like diet A and diet C and has been discovered to behave as an antioxidant. Wood apple is rather endorsed for human beings struggling with kidney sicknesses and anaemia. Bael is historically used to therapy constipation, Diarrhoea, Diabetes and different conditions.

**CARBOHYDRATES**
Bael being high on carbohydrates provides a sufficient amount of energy to the body for various bodily activities. 

**POTASSIUM**
Bael Fruit performs a crucial function in reducing the cholesterol levels of the blood. Due to the excessive quantity of potassium, it purifies the blood eliminates pollutants and boosts immunity withinside the blood.

**IRON**
Bael is a wealthy supply of iron that acts as a blood cleanser and will increase the blood withinside the haemoglobin be counted number withinside the blood. 

**AMOUNT OF VITAMINS**
Bael is filled with Vitamins has limitless benefits. It is a storehouse of Vitamin A, B and C and Bael come to be the primary in all of the end results withinside the remedy of eye problems, skin, digestive disorders, coronary heart ailments & stopping frame from infections and boosts the immunity. 

**CALCIUM**
It additionally performs a chief function in controlling the lack of blood in case of injuries. It is beneficial is osteoporosis. 

**BYE-BYE CHOLESTEROL**
Bael juice controls lipid profiles and triglycerides and decreases blood LDL cholesterol levels.

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# Benefits of Bael

- Management of Diarrhoea and Cholera
- Controls Diabetes
- Controls Cholesterol
- Heals Ulcers
- Digestion and constipation
- Scurvy
- Skin Problems
- Blood Purification
- Heart
- Hair
- Lactation

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# How to make BAEL SHARBAT?

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**Ingredients**
- 1 Bael Fruit
- 2 litres of water 
- 1 cup ice cubes 
- 2 tbsp sugar ( if needed)


**Method** 
1. Break open bael fruit, scrape out the pulp with the assist of a knife.
2. Take water in a vessel and upload the pulp.
3. Mash the pulp in water.
5. Strain it in a huge strainer.
6. Now upload ice cubes and serve chilled.

Bael Fruit is the king of the summer fruits. Nothing can beat BAEL SHARBAT in summer. It keeps our body hydrated. In summer Bael sharbat is one of the healthiest drink in summer. It has a cooling effect on your body. The shell is so tough it have to be cracked with a hammer or machete. The fibrous yellow pulp may be very aromatic.

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The Etiquette of BAEL FRUIT

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Soya Mata Pulao

Soya Matar Pulao is a quick, filling, and flavorful one-pot rice dish that is nutritious and the best option for your carb cravings. Soya nuggets are also a good source of Vitamin D. This recipe is one of the easiest since it's made using basic pantry staples that are already available in our kitchens.
Try it!

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**Ingredients**
- Basmati rice - 200 gms
- Green Peas 1 cup
- Soya Chunks - 1 cup
- Potato - 1
- Onion - 1
- Bay leaves - 2
- Cardamom - 2
- Cloves - 2
- Cinnamon - 1 inch
- Star Anise - 1
- Garam masala 1 tsp
- Cumin powder -1 tsp
- Salt to taste
- Cashews - 1 tbsp
- Oil/Ghee - 2 tbsp
- Curd - 2 tbsp
- Water - 2 glass




**Method** 
1. Soak Soya Chunks in hot water for at least 20 mins. Also, soak Basmati rice in water alongside.
2. Squeeze and drain out the excess water from the chunks after 20 mins and keep aside.
3. Heat oil in a pressure cooker.
4. Add cumin seeds, bay leaves, cardamom, cloves, star anise, and cinnamon. Saute until fragrant.
5. Next add green chilies, ginger-garlic paste, potatoes, onions, and saute on medium heat until golden brown.
6. Add Soya Chunks, Salt, Garam masala, Cumin powder, and saute for a minute.
7. Add a tbsp of curd and mix again.
8. Next add soaked Rice, 2 glasses of water, mix well and simmer for a few minutes.
9. Once the water starts to boil, cover the pressure cooker and cook for one whistle.
20. Serve hot with Raita or any gravy.

**Pro tips**
- Cook the rice and spices on low flame throughout.
- Use ghee instead of oil for better taste and richness.
- Cook only for one whistle or else the rice may overcook and the Pulao will turn soggy.

Soya Matar Pulao is a quick, filling, and flavorful one-pot rice dish that is nutritious and the best option for your carb cravings. Soya nuggets are also a good source of Vitamin D. This recipe is one of the easiest since it's made using basic pantry staples that are already available in our kitchens.

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Soya Mata Pulao

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Aamra posto (Poppy seeds curry with Hog Plum)

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This pandemic is making us pay heavy on mental health on one hand, but at the same time, this has helped us to increase the closeness within the family like never before. So many talks, so many lost memories, so many emotions are shared at the dining table now, which we had lost completely in our busy schedules when everything was 'normal'.

'Amra' or hog plum is one of our family's favorites in generations. I have heard how it is much loved in both my father's and mother's families since their childhood. I have seen a hog plum tree in my maternal grandparents' home in the courtyard. My mom's grandpa planted it because of his love for this particular fruit and it still gives fruits.

So, after the 1st lockdown when we got a few 'Amra', ma asked me to prepare this childhood memory of hers. Her 'Pishima' (her aunt, I used to call her 'Pullu') used to prepare this recipe on special days. She became a widow when she was only 9 years old and since then, she came back to stay with her own family. She was a very kind-hearted, lovable, brave lady and my mom's favorite.

I never had a chance of having this recipe prepared by her, but my 'Dida' (maternal Grandma) used to prepare this. After preparing, when I gave ma to taste it, Ma was so overjoyed that this recipe exactly tasted like she used to have in her childhood.

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## Check out the recipe [here](https://www.cooq.app/recipe/621474a088efd163c882e602/Aamra%20Posto%20(Hog%20Plum%20Curry%20With%20Poppy%20Seeds%20Paste))

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## Certain things can never be changed, like this pandemic but we still need to find reasons to be happy; maybe through sharing some quality time with ourselves or with family.

'Amra' or hog plum is one of our family's favorites in generations. I have heard how it is much loved in both my father's and mother's families since their childhood. I have seen a hog plum tree in my maternal grandparents' home in the courtyard. My mom's grandpa planted it because of his love for this particular fruit and it still gives fruits.

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Aamra posto (Poppy seeds curry with Hog Plum) 

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Let's Discuss 'Water'

Water is the most useful component of our daily routine that is frequently overlooked. The human body's greatest component is water. Water accounts for around 75% of the weight of lean tissue and less than 25% of the weight of fat tissue. Water is one of our body's most important components, and it plays a crucial role in regulating our various body functions.

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# Reasons why people should make it a habit to drink an adequate amount of water every day:

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# 

**1. Water as lubricant -** 
Water plays an important role in our body i.e. lubrication of joints. This helps in easy movements and reduces the chances of wear and tear of cartilage and bones. It performs the function of a cushion inside the eyes and around the brain.

**2. Water for cognitive functions -** 
There is ample evidence that water has a significant impact on cognitive functions such as focus, attentiveness, memory, and processing within the brain. Water aids in the delivery of critical nutrients and chemicals that are necessary for healthy neural function.

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# 

**3. Water as a temperature stabilizer -** 
Water is used as a temperature stabilizer by the human body since it has the ability to absorb and transfer heat very well. Water functions as a buffer for our body's blood cells.

**4. Water for skin glowing -** 
One of the most important factors in skin glow is water. Water is carried to our body cells as we drink it, therefore the skin, as the largest organ, is the first to get it. Once the skin is hydrated, pollutants and toxins are washed out at the cellular level.

**5. Water as a source of Dietary Minerals -** 
Calcium, magnesium, zinc, copper, and fluoride are among the nutritional minerals found in the water we drink. Mineral content is determined by the water source.

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# Some ways to ensure your water intake level:

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- It is essential that you carry a water bottle wherever and whenever you go, so that lack of water isn’t the reason you fall sick or don’t feel well.

- It's crucial to get into the habit of tracking your hydration since it may help you stay accountable, highlight instances when you could be falling short (such as throughout the day if you're swamped with work), and indicate if you're actually hitting your quota.

- Try to finish your recommended water limit by midday. The most important thing to keep in mind is the water intake count. Some people only drink water when they are thirsty, but not only at the time of thirst, we should drink water within short intervals of time also to keep ourselves energetic and is good for the kickup functioning of the body.

- It's crucial to stay hydrated throughout the day, not just to quench your thirst, but also to stay motivated and energetic. It's also worth noting that staying hydrated in the winter is just as vital as it is in the summer. There are a variety of tasty and healthy beverages that can be substituted for a glass of water to help meet your hydration needs. These hydration beverages include electrolytes, salt, vitamins, probiotics, and minerals, as well as a blast of flavor. Coconut water, electrolyte drinks, detox water, milk, herbal teas, and lemon water are a few of the great hydration options available to help you meet your daily water requirements.

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Drinking enough water protects us from a variety of ailments such as constipation, kidney stones, weariness, spastic muscles, and cardiovascular disease and ensures the entire functionality of biological functions.

The main chemical component of your body is water. It's critical to remember to keep hydrated and drink enough fluids for excellent heart and general health.

Water is the most useful component of our daily routine that is frequently overlooked. The human body's greatest component is water. Water accounts for around 75% of the weight of lean tissue and less than 25% of the weight of fat tissue. Water is one of our body's most important components, and it plays a crucial role in regulating our various body functions.

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Let's Discuss 'Water'

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# Health Benefits of Sesame Seeds

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## Sesame is the name of seeds, also sometimes referred to as Gingelly seeds. Locally it is termed as 'Til'. They are available in different colors but for now, we are going to focus on black and white varieties of sesame seeds.

## Black and white sesame may appear similar and have the same shape, both have high nutritional value, but there are still some differences to make.

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## WHITE SESAME

It has more carbohydrate and sodium content than black sesame.
White sesame particularly is a **calcium booster**, half of the daily requirements of calcium are fulfilled by 1/2 cup sesame seeds alone. Isn't it amazing? Additionally, it promotes skeletal health, helps prevent osteoporosis, and also maintains teeth and oral hygiene. Chewing calcium-rich seeds strengthens teeth health and sesame oil also keep your mouth germ-free and removes bad breath.
White sesame has a better effect on moisturizing and relaxing bowel movements, nourishment, and skin protection, and has a stronger nutritional effect on the intestines and skin.

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## BLACK SESAME

Protein, fat, dietary fiber vitamin E, vitamin B1, potassium, magnesium, iron, zinc, copper are comparatively more in black sesame.
Black sesame is a storehouse of iron.
If you want to increase your RBC count and hemoglobin level black sesame is the best option.
It helps prevent anemia ( iron deficiency) and boost your energy.
It increases the red mass in the blood.
Pregnant or lactating women should include this in their diet for aiding their physiologically stressed period.
Black sesame besides having the essence of nourishing the blood also has a dazzling and nourishing effect on the eyes. Black sesame also works for dark hair and nourishing hair. It can also relieve the symptoms of dizziness.

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**Common Health Benefits of Sesame Seeds (Til)**

**1. Sesame is an efficient source of protein:**
1/2 cup (about 60g) provides around 11 g of protein to build bones, enhance muscle mass and promote cell health. It has specific amino acids including lysine and tryptophan. These high-protein seeds are widely used in a weight loss diet to boost metabolism too!

**2. High Nutritive value of these seeds:**
In about 60 grams i.e. 1/2 cup,
Energy = 338 calories
Carbohydrate = 15g
Fat = 26g
Protein = 11g
Fiber = 10g

**3. Source of other vitamins:**
Folate (vitamin B9)
Vitamin B1 ( thiamine )
Vitamin B2 (Riboflavin)
Vitamin B3

India has a long list of nutrient-rich foods, it is hence advisable to look for indigenous supplements rather than extravagant imported items.
Happy eating!!

Sesame is the name of seeds, also sometimes referred to as Gingelly seeds. Locally it is termed as 'Til'.

They are available in different colors but for now, we are going to focus on black and white varieties of sesame seeds. Ever thought of this? How are they different? Is it just the color?

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Health and Nutrition Benefits of Sesame Seeds

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WEIGHT LOSS TIPS

Are you trying to get into a regular shape or fit into an old pair of jeans and you tend to opt for Fad Diets? Say no to Fad Diets as most of these diet plans are not based on evidence, and you tend to end up with health complications. Check out the proper tips for weight loss to stay healthy. 

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## Weight Management can be done through a holistic approach by focusing on Nutrition and Lifestyle changes.

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## 

**1. DO NOT INDULGE IN BINGE EATING**
Replace a hand full of popcorn, chips with nuts and dry fruits like walnuts, peanuts, cashews, hazelnuts; or snack on seeds such as flaxseeds, pumpkin seeds, sunflower seeds, etc. If you are looking out for something more filling, opt for fresh fruits.

**2. SAY NO TO FAD DIETS**
The restriction does not help in weight loss in the long run. Fad diets are neither sustainable nor a long-term option. Consume inadequate portions. Balance your portion size.

**3. COUNT YOUR CALORIES**
Keep track of your calories. When you are exceeding the required calorie intake calorie tracking can bring you in control.

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## 

**4. USE SMALLER PLATES**
If you find difficulties in balancing your portion size. Use smaller plates. When you serve yourself on smaller plates; you are not going to overeat.

**5. MINDFUL EATING**
Be mindful of what you eat and how much you are eating, as you know, your calorie intake does not overeat, helping in weight loss. Incorporating mindfulness allows us to let go of the restrictions around food and helps us in focusing on awareness, self-compassion, and freedom of choice.

**6. INCREASE YOUR PROTEIN INTAKE**
Protein is a bodybuilding nutrient. It increases our satiety level and helps in reducing our cravings. Focus more on lean meat, egg dals, and pulses.

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## 

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**7. INCLUDE FIBRE IN YOUR MEALS**
Include fiber-rich foods as it keeps you feel full for longer, so you don’t binge on any food. Grains, Fruits, vegetables, seeds are high in fiber.

**8. EAT SLOWLY** 
Chew your food slowly. The body sends its satiation signal about 20 minutes after the food is consumed. When we slow down, we give the body a chance to catch up with the brain and hear the signals to eat the right amount.

**9. EXERCISE REGULARLY**
Keep a routine and exercise regularly. Exercise at least 30 min every day. You can do any form of exercise like yoga, Pilates, weight training.

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## 

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**10. GET ADEQUATE SLEEP**
Studies have proven that adequate sleep helps in weight loss. Sleep influences appetite hormones in our body – leptin and ghrelin. Leptin decreases appetite, so when leptin levels are high, we usually feel fuller. Ghrelin is a hormone that stimulates appetite, and is referred to as the “hunger hormone”. Sleep restriction increases levels of ghrelin and decreases leptin. Sleep at least 7-8 hours a day.

**11. GO COLORFUL**
Include 2 - 3 different colored vegetables in the raw or cooked form in your meal. Start filling up your plate with 50% of the plate with vegetables, about 25 to 30% with protein, and the rest with carbs.

**12. DRINK WATER**
Always keep yourself hydrated. Drink a glass of water 10-15 minutes before a meal. Ensure at least you consume 2-2.5 ltr every day. 

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## Start Implementing these things. Never allow your body to starve.  Have smaller meals at regular intervals. Weight loss is a slow process. Be patient and consistent.

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Are you trying to get into a regular shape or fit into an old pair of jeans and you tend to opt for Fad Diets? Say no to Fad Diets as most of these diet plans are not based on evidence, and you tend to end up with health complications. Check out the proper tips for weight loss to stay healthy.

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WEIGHT LOSS TIPS

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Parshe Machher Tel Jhal (Parshe Fish Curry)

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So, we are a family with hardcore non-vegetarians, rather be specific we are extremely fond of fish than any other meat. So, fish is on our everyday menu. You would get such a variety of fish and such a variety of recipes for each fish, but still, you will have favourites which you prefer to add quite frequently to your daily menu. 

Parshe or flathead grey mullet is one such fish, we have almost every week. This is a type of small fish, very popular in Bengal for its distinct taste and fewer fish bones. Though the cleaning process is a bit lengthy, this fish is quite easy to cook and one of our favourites. 

Tel Jhal is a common recipe for many fish and vegetarian items among Bengalis. Prepare with minimal spices, it helps to bring the original flavour of the main ingredient. 

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## [<u>Continue to the recipe >></u>](https://www.cooq.app/recipe/621474a088efd163c882e5e7/Parshe%20Machher%20Tel%20Jhal%20(Parshe%20Fish%20Curry))

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## Serve with some hot steamed rice, this comfort food will surely bring a smile to your face.

Tel Jhal is a common recipe for many fish and vegetarian items among Bengalis. Prepare with minimal spices, it helps to bring the original flavour of the main ingredient.

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Parshe Machher Tel Jhal (Parshe Fish Curry)

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# Nutrition Alert: Basic rules to follow while eating fruits

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Eating fruit provides health benefits — people who eat more as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for the health and maintenance of your body. **Health benefits of fruits:**

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Most fruits are naturally low in calories, fat, and sodium.

Dietary fiber from fruits, as part of an overall diet, helps reduce blood cholesterol levels and may lower the risk of heart disease. Fiber is important for bowel functions. Whole or cut-up fruits are a source of dietary fiber, fruit juices contain little or no fiber.

Fruits are sources of essential nutrients that many people don't get enough of, including potassium, dietary fiber, vitamin C, and folate.

But we can get their maximum benefits only if we eat them at the right time and in the right manner. **Here are some basic rules to follow while eating fruits.**

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#

**1. Add two fruits a day - **
Add 2 whole fruits or 4-5 servings every day. 2 fruits per day is linked with skin glow and reduces the risk of diabetes and insulin resistance.

Fruit is a great snacking option or even a pre-workout option. Add fruits like bananas as a pre-workout with a spoon of homemade peanut butter. For breakfast, I have seasonal fruits such as apples and pears. A glass of pineapple, watermelon, or orange juice will help you with hydration.

**2. How much do I need? - **
The amount of fruit you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether they are pregnant or breastfeeding.

**3. Portion control - **
Fruits are easy to overeat but controlling the portion size is important. Fruits contain fructose, a type of carbohydrate that when taken in excess can lead to weight gain and increased blood sugar levels. Stick to 2 fruits a day.

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#

**4. Fruits juices can be part of the diet - **
Fruit juices are a great way to add multiple fruits to your diet. Prefer homemade juices with fiber intact rather than packed ones. Don't store the juice. Drink the minute it is made.

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, pureed, or cooked. At least half of the recommended amount of fruit should come from whole fruit, rather than 100% fruit juice.

**5. Seasonal and grown in your country - **
Choose seasonal fruits grown in your area rather than exported. Seasonal fruits are rich in nutrients and budget-friendly. Exported fruits are expensive and preserved for days.

Few monsoon seasonal fruits: Pear, Jamun, Blueberry, and Pomegranate

![rules-to-follow-while-eating-fruits-dish.png](/uploads/rules_to_follow_while_eating_fruits_dish_6ac5e041ff.png)

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#

**6. Time - **
If you are looking for weight loss or sugar control, the best time to eat fruits is till lunch. In the evening or at dinner if you want to add fruits then have a bowl of papaya.

**7. Fruit with milk - **
With trends of smoothies, there is a constant debate about whether to mix fruits with milk or not. Fruits can be taken with milk, but avoid mixing them if you have any health conditions like diabetes, PCOS, or even a minor health condition. Choose almond milk in your smoothies and shakes instead of dairy milk.

**8. Mix with protein source - **
Add protein with fruits, if you are worried about the sugar content of fruits or limiting your carbohydrate intake due to health conditions like diabetes, obesity, or PCOS.

Combinations:
- Fruits + Coconut meat
- Fruits + sprouts
- Fruits + Paneer

![rules-to-follow-while-eating-fruits-salad.png](/uploads/rules_to_follow_while_eating_fruits_salad_0cdd424c77.png)

Eating fruit provides health benefits — people who eat more as part of
an overall healthy diet are likely to have a reduced risk of some chronic
diseases. Fruits provide nutrients vital for health and maintenance of
your body.

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Nutrition Alert: Basic rules to follow while eating fruits

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THE RAINBOW DIET

The Rainbow Diet is a health-inspired trend that wants you to eat colorful fruit and vegetables that are red, orange, yellow, green, and purple. Colorful diets can paint a beautiful picture of health because of the presence of phytonutrients. Phytonutrients strengthen our immune system and shield the body from chronic diseases. They have potent anti-cancer and anti-heart disease effects. Food patterns that incorporate more colors in diet are linked with a reduced risk of chronic diseases and are protective against certain types of cancers. Each color has its own benefits and health effects.

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## Red

Consuming red veggies and fruits is a crucial staircase towards better heart health. Red foods are packed with powerful antioxidants lycopene and anthocyanins which are a virtuous source of folate and vitamin C. It is because of the lycopene that creates a red pigment in foods like peppers, tomatoes, and watermelon. It has been manifested to lower cancer incidences. Tomatoes are known as one of the best food sources of lycopene and cooked tomatoes make the lycopene content easier for our bodies to absorb as per lots of medical research.

![red-rainbow-diet.jpeg](/uploads/red_rainbow_diet_bd27901aa9.jpeg)

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## Blue and Purple

These are at a peak in Anthocyanins content. The polyphenol compound acts as a potent antioxidant that shields the cells from damage and lowers inflammation. They also help with anti-aging and healthy digestion.

![blue-purple-rainbow-diet.jpeg](/uploads/blue_purple_rainbow_diet_a6e854af90.jpeg)

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## Orange and Yellow

These contain coenzyme Beta carotene which is a good source of antioxidants. Most orange and yellow foods are also loaded with provitamin A. The combination helps to lower oxidative stress of the body. The pigment Beta-kryptoxanthin plays a crucial role in the process of communication among the cells. It prevents oxidative damage in the tissues and organs and reduces the chances of inflammation. It can be found in foods like carrots, tangerines, sweet potatoes, and cantaloupe.

![orange-yellow-rainbow-diet.jpeg](/uploads/orange_yellow_rainbow_diet_3d306b24be.jpeg)

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## Green

These are super good for your health and diet, packed with fiber, low in calories, and rich in vitamins and minerals. A diet high in greens bring down the risk of obesity, high blood pressure, heart disease, and is excellent for your mental health. Green vegetables like spinach, contain high amounts of folic acid. Folic acid is a vitamin that is essential for the formation of neural tubes during pregnancy. Green fruits and vegetables also have vitamin K and potassium which together work with folic acid and enhance healthy blood and heart functioning. Vitamin K takes part in blood clot formation, while potassium helps regulate blood pressure.

![green-rainbow-diet.jpeg](/uploads/green_rainbow_diet_c7f6f866f4.jpeg)

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## Eat colorful, stay joyful 🌈

The Rainbow Diet is a health-inspired trend that wants you to eat colorful fruit and vegetables that are red, orange, yellow, green, and purple. Colorful diets can paint a beautiful picture of health because of the presence of phytonutrients. Phytonutrients strengthen our immune system and shield the body from chronic diseases. They have potent anti-cancer and anti-heart disease effects. Food patterns that incorporate more colors in diet are linked with a reduced risk of chronic diseases and are protective against certain types of cancers. Each color has its own benefits and health effects.

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THE RAINBOW DIET

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# Is Plant-Based Meat Better For You?

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Plant-based meats are products designed to intimate meat. Plant-based meat is also called mock meat or vegan meat. They look and taste similar to the real meat, making them easy to substitute and add to recipes.

Companies like Beyond Meat have introduced a varied variety of Plant-based meat options like vegan sausages, vegan meat shreds, vegan meat tikka, vegan meat curry.

There are a variety of meat substitutes on the market that include: soy, green peas, jackfruit, wheat gluten (Seitan), and beans of all types. Most plant-based meats are mixed with whole grains, nuts, and seeds to provide a varied texture to mimic meat and enhance nutritional value.

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#

**HEALTH BENEFITS OF PLANT-BASED MEAT:** 
- It's Vegan i.e. No animal meat 
- Based on calories alone, the substitutes are lower in calories and cholesterol than the regular chicken meal. 
- It can also help in reducing fat intake by 80% compared to conventional meat. Also, Mock Meat is Cholesterol free, lower in saturated fats, and higher in fiber. 
- One thing meat and dairy products lacks are fiber and natural phytochemicals that have antioxidant and anti-inflammatory benefits, which you can get from some meatless alternatives. 

![plant-based-meat-table.png](/uploads/plant_based_meat_table_05010c8b2b.png)

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**WHO CAN BENEFIT FROM PLANT-BASED MEAT:** 
Mock meat options are great for people who are advised to avoid or limit their red meat consumption. Diabetes, cholesterol and hormonal imbalance, and PCOS are a few conditions where going meat-free can be beneficial. 

**DISADVANTAGE OF PLANT-BASED MEAT:** 
It contains significantly more sodium than the regular chicken meal as well as other highly processed ingredients like modified food starch, cultured dextrose, and soy protein isolate. Read the label and avoid it if it contains edible refined oil like palm oil, sugar, modified food starch, and colorants as its first 3 ingredients. Also, check sodium and fat percentage before buying.

![plant-based-meat-section-2.png](/uploads/plant_based_meat_section_2_404a8b8050.png)

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## Conclusion - There is no black and white answer to whether plant-based meat is healthier. Vegan substitutes/ mock meat can be equally unhealthy. Limit the intake to 2-3 times a week.

Plant-based meats are products designed to intimate meat. Plant-based meat is also called mock meat or vegan meat. They look and taste similar to the real meat, making them easy to substitute and add to recipes.

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Is Plant Based Meat Better For You?

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How to make a diet plan for weight loss?

Did you know? The most common question we come across about transformation is how much time it takes to achieve the desired goal. However, what kind of weight loss diet was followed or what type of physical activity or workout regime was followed, usually is not highlighted as much. To accomplish meaningful and long-lasting weight loss, you need to understand that fitness is not a short-term goal. It’s a change in lifestyle. You have to make it a part of life. Well, if you are ready to bring in that change within yourself and are completely motivated to take charge of your health and lifestyle, we are here to solve your problem. So drink a cup of tea and keep reading the blog.

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Does The Weight Loss Meal Plan Work?

Yes, the meal plan exactly works. Weight loss comes when a person is on a calorie deficit. Therefore, if your meal plan is creating a calorie deficit diet for you, then without any doubt, you will lose weight.

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Some basic habits we need to inculcate to stay fit for a lifetime

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**MIND CONDITIONING** To bring in any change, one must be self-motivated and should believe in themselves. Till the time it does not come from your heart, no words or anybody’s speech would make any difference whatsoever. You must believe that you can absolutely achieve your target weight (which should be in accordance with your height and age). Every person is different and so are their tendencies to lose weight. Do not measure yourself with anyone else’s achievement or be pulled down. Losing weight might take time and seem to be an impossible task but my dear reader it’s all about what you convince your mind to believe. Take charge and be a healthier version of yourself. 

**TRACKING FOR BEGINNERS** If you want to lose weight and maintain the same for your entire life, then the art of tracking will do wonders for you. The only thing you have to do is learn how to track the calories, micro-nutrients, and portion size. 

**STICK TO A ROUTINE AND BRING IN THE CHANGES GRADUALLY** Prepare a routine for yourself since you know yourself the best. Keep it simple and realistic, something that you will be able to follow and stick to. Build up good habits one at a time. Citing a few examples for your reference:

- If you haven’t been working out, kick start with a 20 minutes light workout and try doing this at least 4-5 times a week. Gradually keep increasing your workout time and intensity.
- Set a target of completing 5000 steps in a day, once you are able.
- To achieve your target for a couple of days, increase the number of steps.
- If you are somebody who likes eating out about 6-7 meals per week, then you can set a target of having only 4 meals from outside and gradually work your way down.
- Not somebody who likes salads or vegetables and craves roti/ breads, try having a small portion of salad/ veggies with any one meal and gradually increase the quantity with every meal. Once you have developed the taste and habit, cut down on the bread and enjoy the nutritious veggies.

So basically, don’t be harsh on yourself and give time to your body to accept the changes.

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Let's Dive In And Create A Weight Loss Diet Plan

So here comes the most awaited section. Here you will know the steps to create the weight loss plan. Furthermore, these steps are simple to follow and are enough to keep you lean for life.

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**1. CALORIE IN & OUT IS THE KEY TO SUCCESS**
The most crucial factor when trying to lose fat is your calorie intake. The mechanism of the human body is similar to that of an engine for a car, fuel is needed to operate, in our case its food. You have to be in a calorie deficit to lose fat. So, by now, you might be getting some of it. Let's move forward and know the other essential elements in order to be lean for life. It would be best if you started by setting the exact calorie intake for your goal. Are you worried about setting the correct numbers of calories for your goal? Well, here also have a solution for you.

Firstly you have to check your maintenance calories. Then you have to do (your body weight multiplied by your activity factor multiplied by 22) here the activity factor is the kind of activity done by you in a day such as if you are doing ethereal activities such as seated and standing exercises, your activity factor will be 1.3 for both men and women.

Light activities such as playing cricket, basketball, and swimming 2-3 times a week, then your activity factor will be 1.6 for men and 1.5 for women.

Moderate activities such as doing intensive exercise for 30  to 40 mins 3 to 4 times a week, then your activity factor will be 1.7 for men and 1.6 for women.

Heavy activities such as intensive exercises, five to seven times a week, will raise your activity factor to 2.1 for men and 1.9 for women.

By considering these factors, you'll get to know your maintenance calorie. Now you can reduce 300 calories out of it, thus kick-starting your weight loss diet plan.

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**2. The Protein Target Range Should Be Your Priority**
Keeping track of your calories and protein intake will be more than enough to the desired fitness results for most people out there. You must keep in mind that protein plays a crucial role in maintaining that lean tissue in your weight loss journey. It is also known to decrease your hunger levels, thus making you eat less!

Now you might be wondering how much protein intake is enough? Well, in my opinion, you must go for less than .64g of protein*your GOAL body weight.

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**3. Foods Items To Keep In The Spotlight For An Effective Weight Loss Meal** 
Till now, you might have already figured out the significance of calories while shedding fat. The whole game revolves around calories when it comes to losing or gaining bodyweight. You might have heard most people saying that this food is good, this one is bad, it'll make you fat, etc. Well, there's no such thing as good or bad food. It purely depends on the calories and the number of vitamins and minerals.

The essential weight-loss food to keep in the spotlight includes fruits, green vegetables, nuts, whole grains, etc. These food items will make sure you are getting an adequate amount of minerals and fibers on a daily basis while keeping the calorie count low. Another crucial thing to use while planning your daily meal is the 80/20 rule! It means 80% of food choices should involve micronutrient-rich foods that will ensure you get enough vitamins and minerals, and 20% of your food choices should involve less nutritious but more mouth-watering food items like ice cream, cookies, and booze, etc.

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**4. Wondering How Many Meals Per Day Will Do Good? Let's Have A Look At That Too**
The time you want to take your daily meals depends entirely on you! If you feel hungry after 2 to 3 hours, go for smaller meals designed for those intervals. Or, you can also have those 3 strict meal timings to get the job done! 

However, I would recommend you to eat how you like it, but at the same time, you choose to opt every day. It will get you into a healthy eating habit, and your mind will stop bothering you to eat before that!

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Winding It all up in some fresh Kale Leaves!

Hoping that you might be set and motivated now to begin the fat shedding journey! Well, there will be days, especially in the initial stage, when you won't see any immediate results. Make sure you don't get disappointed and continue with these weight loss tips. You will eventually see results if you won't quit. In case you still need that extra push or nudge, then we at CooQ are at your service to help you sail through this phase and guide you to a healthier lifestyle. We will customize and curate a meal plan that will help you achieve your weight loss targets and also suggest some mind-blowing and simple recipes to turn your bland meals into delicious ones. Our panel of qualified dieticians strongly believes that you must not crave any food item, hence you will be given cheat meals once in a while and will be monitored. Regular cheating of meals will end up reversing your hard work in the blink of an eye so we will have to balance everything out! We will be your constant support partners and will not let you give up on yourself. We are just a click away so what are you waiting for? [Sign up](https://www.cooq.app/diet-journey)


Did you know? The most common question we come across about transformation is how much time it takes to achieve the desired goal. However, what kind of weight loss diet was followed or what type of physical activity or workout regime was followed, usually is not highlighted as much. To accomplish meaningful and long-lasting weight loss, you need to understand that fitness is not a short-term goal. It’s a change in lifestyle. You have to make it a part of life. Well, if you are ready to bring in that change within yourself and are completely motivated to take charge of your health and lifestyle, we are here to solve your problem. So drink a cup of tea and keep reading the blog.

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How to make a diet plan for weight loss?

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# Explore Vegan Diet, High Protein, and Gluten-Free Pasta Recipes

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![explore-vegan-diet-pasta-1.png](/uploads/explore_vegan_diet_pasta_1_711e5319f2.png)

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### Getting to know about Veganism

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Veganism is the practice of avoiding the consumption of animal products, particularly in the diet, as well as the associated philosophy that rejects the commodity status of animals. So to simplify this further, vegans not only avoid eating animals but even foods that come from animals like dairy products and eggs.  A vegan is someone who adheres to the diet, lifestyle, and philosophy.

Once considered a niche diet, veganism has gone mainstream — so much so that the number of people following a vegan diet has increased by 350% in the last decade. Vegans believe in the philosophy that mother nature will provide for all the nutrients, vitamins, and minerals that are required for human consumption and it should come from the soil. More and more people are practicing this lifestyle and taking it beyond just diet as it not only excludes the consumption of all animal products but is also an attempt to limit animal cruelty and exploitation as much as possible.
 
A vegan diet contains only plants (such as vegetables, grains, nuts, and fruits) and foods made from plants. They do not consume dairy milk, dairy cheese, honey, eggs, or any other product derived from an animal. You can get all the nutrients your body requires with careful planning and an understanding of what constitutes a healthy, balanced vegan diet.

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### Great Vegan Sources of High Protein

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As we all are aware that protein is one of the most important macronutrients that help is increasing muscle mass and strength. It also reduces appetite and hunger levels, boosts metabolism and increases fat burning, lowers blood pressure, and helps maintain weight loss. So there is a general misconception that rich sources for proteins come from animals or animal-based products. This is not true at all. We have listed some very important and high protein sources for vegetarians and vegans -

- Tofu
- Lentils
- Beans like Kidney beans, black beans, pinto, Chickpeas, etc. and most other varieties of beans contain high amounts of protein.
- Hemp seeds
- Green peas
- Amaranth and quinoa
- Soy milk
- Oats and oatmeal
- Chia seeds
- Nuts, nut butter, and other seeds
- Protein-rich fruits and vegetables- Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts.

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### Go Gluten-free

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Gluten is a protein found in many grains, including wheat, barley, and rye. It's common in foods such as bread, pasta, pizza, and cereal. Gluten provides no essential nutrients. People with celiac disease, gluten sensitivity, or the skin disorder dermatitis herpetiformis have an immune reaction that is triggered by eating gluten. A gluten-free diet may be helpful for some people with irritable bowel syndrome, the neurological disorder gluten ataxia, type 1 diabetes, and HIV-associated enteropathy.

Gluten helps foods maintain their shape, acting as a glue that holds food together. So basically it is not harmful or beneficial. However, some studies suggest that following a gluten-free diet is a better way of living and helps in losing weight. Gluten-free whole grains, such as amaranth, quinoa, buckwheat, teff, millet, corn, and rice, are good natural sources of folate, thiamin, and riboflavin, niacin, and iron — as well as protein and fiber.

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  <h2> So let's mix health with taste </h2>
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### What is Vegan Pasta?

High-protein pasta is the latest craze! These gluten-free portions of pasta, made from legumes like chickpeas and lentils, have 2-3 times the protein and fiber of traditional pasta. We believe they are worth a shot!

High-protein pasta is typically made with edamame, black beans, mung beans, chickpeas, and green and red lentils. The bean, like the others, varies depending on the type of pasta purchased. We found their drained and rinsed spaghetti to be more akin to soba or rice noodle than a spaghetti noodle, and therefore better suited to salad or soup rather than sauce.

Vegans from all over the world have tried some of the most popular legume-based kinds of pasta for our gluten-free pasta. The stats have impressed me by the nutritional content of these bean-based kinds of pasta: 2-3 times more protein and up to four times the amount of fiber compared to traditional wheat and gluten-free types of pasta – not to mention a lot of vitamins!

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### Pasta Ingredients with High-Protein

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Traditional pasta is made from durum wheat semolina, whereas most gluten-free pasta is made from corn or brown rice. However, high-protein pasta – is also gluten-free! – is made from beans or legumes. The majority of them are made with chickpeas, green lentils, and edamame, in that order.

As an outcome, each of these contained more Protein and fiber than our preferred gluten-free pasta. Bean kinds of pasta also had higher calcium, iron, magnesium, phosphorus, and potassium levels than wheat and corn kinds of pasta. This is one way to incorporate more protein and fiber into your diet or your family's diet.

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### How to fill up your Vegan Pasta with Protein?

Protein is the main ingredient that your body requires to function correctly. Protein is necessary for healthy skin and hair, strong muscles and bones, and fighting off illnesses by keeping your immune system in fine shape, among other things. When it comes to food, high-protein foods can satiate a ravenous appetite. They can also make you feel full longer and less likely to overeat. Pasta is an excellent source of Protein for those concerned about their protein intake or looking for ways to increase Protein in a Vegan diet.

Protein-rich plant foods can help you fill up on Protein. Beans, legumes, lentils, soy like tofu or edamame, seeds and nuts, and whole grains like quinoa are the best plant sources. Certain vegetables, such as zucchini, kale, and collards, also contain trace amounts of Protein. Pasta has a plethora of vegetarian and vegan recipes where you can browse vegetable-filled recipes to find exactly what you're looking for.

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### Taste of Vegan Pasta

The first thing to know about high-protein legume kinds of pasta is that you won't be able to fool anyone into thinking it's regular pasta or even a more traditional-tasting gluten-free pasta. The texture is slightly chewier, with a little earthier, more legumes flavor.

The first thing to know about high-protein legume kinds of pasta is that you won't be able to fool anyone into thinking it's regular pasta or even a more traditional-tasting gluten-free pasta. The texture is slightly chewier, slightly earthier, more legume-like flavor.

You'll never know until you try!

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  <h2> 3 recipes of High-Protein Vegan Pasta </h2> <br/><br/>
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<div>
  <h3> 
      <a target="blank" href="https://www.cooq.app/recipe/622b9d0ea2361562c7f9e9a5/Oil-free%20Creamy%20Pesto%20Pasta%20Salad_vegan"><u>Oil-Free Creamy Pesto Pasta Salad &gt;&gt;</u></a> </h3> <br/><br/>
  <h3>
      <a target="blank" href="https://www.cooq.app/recipe/622b9d0fa2361562c7f9e9c2/High-Protein%20Smokey%20Mac%20&amp;%20Cheese"><u>High-Protein Smokey Mac &amp; Cheese &gt;&gt;</u></a></h3> <br/><br/>
  <h3>
      <a target="blank" href="https://www.cooq.app/recipe/622b9d0fa2361562c7f9e9d2/Tvp%20Spaghetti_vegan"><u>TVP Spaghetti &gt;&gt;</u></a></h3> <br/><br/>
</div>

Veganism is the practice of avoiding the consumption of animal products, particularly in the diet, as well as the associated philosophy that rejects the commodity status of animals. So to simplify this further, vegans not only avoid eating animals but even foods that come from animals like dairy products and eggs.  A vegan is someone who adheres to the diet, lifestyle, and philosophy.

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Explore Vegan Diet, High Protein and Gluten-Free Pasta Recipes

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# How To Make A Healthy Plant-Based Meal Plan Using Everyday Ingredients?

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Going plant-based can be overwhelming at times. Recipes appear to be filled with ingredients that are difficult to find or that you've never heard of. So if you don't know when to start, where do you begin? Alternatively, if you don't want to start buying kitchen supplies, this is the meal plan for you. 

This meal plan focuses on the fundamentals and gets you exactly where you need to be in your plant-based journey, which means we repeat several breakfasts and lunches and try to keep dinner simple. The goal is to make more plant-based meals at home and enjoy health benefits without feeling rushed to the kitchen.

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What is a Plant-Based Diet?

A plant-based diet is a little hazy because there is no agreed-upon "final" definition. For some, plant-based means vegetarian and doesn't include meat but dairy and eggs. Others may interpret plant-based to convey a completely vegan diet, or it may simply mean that you focus primarily on plant-based proteins and eat meat sparingly.

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### Plant-Based Diet Benefits

- More fiber: Fiber is essential for disease prevention and digestive system regulation. According to research, eating more fiber has numerous health benefits, including lower body weight and also lower risk of developing type 2- diabetes and heart disease.
- Reduced risk of chronic diseases: People who eat a plant-based diet have a lower risk of heart disease, diabetes, and even certain cancers. This is primarily due to a higher fiber intake.
- Weight loss: According to research, people who eat a plant-based diet have a lower body fat percentage and a smaller waist circumference. Furthermore, this high-fiber diet will keep you full, allowing you to lose weight while still feeling satisfied.
- Protein sources that cook quickly: The plant-based diet includes many healthy no-cook and accessible protein sources. Beans and lentils, both dried and canned, are good sources of protein that are shelf-stable. Plus, canned beans only require a drain and rise before being ready to use.

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### What Are The Benefits Scientifically Proven for Plant-Based Diet?

Researchers discovered that eating a plant-based diet was associated with a lower risk of type 2 diabetes in a review published in JAMA Internal Medicine in July 2019. The nine studies included approximately 307,100 participants and were adjusted for variables such as smoking status and exercise frequency that could have influenced the results. As a result, researchers concluded that the lower risk was due to the participants' dietary choices.

A plant-based diet may be beneficial to your body as well as your mind. One study, published in the journal Translational Psychology in September 2019, attempted to answer that question with mixed results. Researchers have concluded that this diet is beneficial for boosting metabolism, managing weight, and reducing inflammation; they did not confirm whether it can improve mental function. But don't rule it out just yet — the researchers noted that there's plenty of room for further research to dig deeper into this subject.

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### How to Shop for a Plant-Based Diet?

To avoid eating processed foods, it's standard advice to shop around the grocery store's perimeter. While the outside aisles are where you'll find produce, yogurt, and tofu, the inner walls of the grocery store have a lot of nutritious foods. Whole grains, such as quinoa, brown rice, and oats, as well as dried and canned beans, nuts and seeds, and even frozen fruit and vegetables, are available. Stocking canned and dried beans and lentils, which are shelf-stable and a great pantry staple to keep on hand.

Focus on minimally processed protein sources such as beans, lentils, nuts, and whole grains, and avoid heavily processed vegetarian proteins such as soy "hot dogs" or imitation meats. They are typically high in sodium and lack nutritional value compared to less-processed plant-based alternatives.

![healthy-plant-based-meal-plan-4.png](/uploads/healthy_plant_based_meal_plan_4_2bc9f1d0de.png)

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![healthy-plant-based-meal-plan-5.png](/uploads/healthy_plant_based_meal_plan_5_10a3a187d9.png)

### Plant-Based Diet Foods List From Daily Ingredients

- Beans and lentils, whether canned or dried, are high in protein and fiber.
- Nuts and seeds: Consider nut kinds of butter, almonds, walnuts, flax, chia seeds, and any other variety that appeals to you. When shopping for nut kinds of butter, go for a natural combination to avoid additives.
- Whole grains are high in protein and fiber, so quinoa, oatmeal, brown rice, and wheat pasta are excellent choices.
- Fruits and vegetables: Whether fresh or frozen, eating plenty of fruits and vegetables is a good idea. Fruit and vegetables can last longer if they are correctly stored.
- Tofu and edamame are two high-protein soy options.

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### What to Find in Daily List?

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In a very simple way, your Plant-Based Diet should contain:

- Vegetables
- Fruits
- Whole grains
- Nuts
- Seeds
- Beans
- Lentils
- Coffee
- Tea

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### Final Thoughts

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![healthy-plant-based-meal-plan-6.png](/uploads/healthy_plant_based_meal_plan_6_27d50e9b67.png)

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"All plant-based diets limit animal-derived foods in favor of plants," according to the plant-based diet category. Rather than focusing on meat and dairy, vegetables, fruit, and whole grains take center stage. It's a new, flavorful way to eat that has been shown to have significant health benefits, such as weight loss and disease prevention.

A plant-Based Diet is a good way to live a healthy lifestyle, and with the information provided above, you can see how simple it is to follow a plant-based diet. To make a good diet a part of your daily life, focus on the common ingredients in your home and take the portions at regular intervals.

Going plant-based can be overwhelming at times. Recipes appear to be filled with 
ingredients that are difficult to find or that you've never heard of.

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