Join the Scientific Nutrition Revolution
Healthy No-Bake Cookies
You are not alone if you are one of those who are struggling to find healthy snacks and quick bites. This cookie recipe is packed with nutrition and the best thing is that it is takes just a few minutes to make.
Green-banana promotes a healthy colon and acts like a pre-biotic. It is a resistant starch and doesn’t get absorbed by your gut. Therefore it doesn’t spike your insulin. Just two tablespoons of green banana flour has the same level of nutrition, as seven whole bananas; isn’t that amazing?
Dense in several minerals like zinc, magnesium, phosphorous and manganese, these cookies are also high in fiber and are helpful to reduce cholesterol levels. You can make a large batch and store it in refrigerator. So lets get started.
Impress your family and guests with this fail-proof, healthy and delicious appetizer. Sweet potatoes also known as yams are dense in nutrients.
Yams are an excellent source for Vitamin A and beta-carotene, so your eyes will definitely thank you. Also high in Vitamin C, it will help boost your immunity. Also it is great for your cell metabolism as they have great amount of Vitamin B6.
If you suffer form high blood pressure or trying to reduce sodium level in your body then Yam can be beneficial for you as well as it is a good source of potassium too. Apart from the above-mentioned nutrition, yams are a good source for copper and manganese as well.
They are also high in fiber and contain both soluble and insoluble fiber that helps boost your gut-health. If you are diabetic, pre-diabetic, or insulin resistant or have PCOS condition, you could still consume yams in moderation and in small portion.
Avocados are densely packed with nutrition and no wonder they are priced high. It is suggested to have one avocado a day. They are a good source of several vitamins like K, C, E, B5/6, potassium and folate. It also has small amounts of several minerals.
Filled with healthy monounsaturated fats that are good to fight your bad cholesterol, so if you suffer with cardiovascular disease, high-cholesterol, high triglyceride or fatty liver, make sure to add this to your daily diet. Also high in fiber, avocados are great for your gut-health, they feed your good-bacteria and help reduce inflammatory markers.
This is a very handy recipe for a quick breakfast or meal. Adding eggs to the mix fills you up even further and it acts like a great combo of fat and protein. You can add a side serving of salad or bread/soup to meet all your macros. Also, this quick and simple dish is easy to carry outdoors.
So let’s get started…
We can’t think of a better drink than hot-cocoa aka hot chocolate during winters. There’s something about chocolate; most of us adore it and want a taste of this sweet treat and it is always a big hit for any occasion. Chocolates are typically classified by the amount of cocoa present in it. The higher the percentage of cocoa in chocolate, the darker it is and the better it is for our health.
Don’t under-estimate the power of dark chocolate. It is high in anti-oxidants called flavonoids and several minerals. And anti-oxidants help fight free radicals and reduce oxidative stress in our body. Dark chocolate is also anti-inflammatory and helps improve brain’s function and cognitive performance.
Most hot-chocolate mix available in market are loaded with sugar and additives therefore we tried to make an artisan blend keeping the health of your loved ones in mind. The mix has been made low-glycemic to avoid any sugar-spikes and is easy to store in refrigerator. Go ahead and indulge yourself guilt-free in this hot-drink and also feel free to serve your guests.
Lectin-free Chicken Biryani
If you trace back history, its been said that biryani was invented when Mughals invaded India in 15th century. The word “biryani” originated in Persia and it means fried before cooking. There are several other similar Mughlai rice-pilaf based dishes; however biryani stood out in time and history. If you ever travel to India, you can experience different types of biryani. Each region of India cooks using different style, spices and aroma. It’s hard to cover the similarities and differences of each type in one article; it deserves a book in itself.
MyHealth team always tries to see how to make any dish healthier and safer for all, especially for folks suffering from any autoimmune conditions. Based on public feedback and requests we worked on making a healthier version of biryani.
We focused on reducing the lectin content of biryani by using Indian origin basmati rice from plains of Ganges. Indian basmati is low-glycemic and has inherent resistant starch, which acts like a pre-biotic and feeds your good gut-bacteria. It also has low lectin and pressure-cooking the rice can further reduce the lectin content. We also suggest soaking the rice for 20 minutes before cooking. Also to increase resistant starch we suggest cooking the biryani one day before and refrigerating overnight.Using de-seeded and un-skinned tomatoes removes most lectins from tomatoes and pressure-cooking them further reduces its lectin contents.
If you are pre-diabetic, diabetic, or have insulin-resistance or PCOS condition, we suggest not consuming more than half a cup serving of rice. As your gut gets better, your insulin resistance will get under control over time. Biryani is usually cooked in India on special occasions so you could definitely relish this dish once a while.
Mini Pecan Tarts
Pecan is a great source of manganese and copper, which helps in boosting overall metabolic health. It is also gut-friendly, which makes it an excellent snack on the go.
During Christmas, we wanted to try and see if we could re-make this famous pecan pies/tarts and make them gut-friendly. We kept the recipe sugar-free to avoid any sugar spikes and also used almond flour as the base flour to balance out with more protein.
Don’t get fooled by the tiny size of these chocolate-pecan tarts, as they are very filling and gratifying. Also being tiny, these are ideal to carry on a road-trip or to work.
So without further adieu lets get started.
Carrots are rich in beta carotene. They are also a good source for Vitamin A, fiber and potassium. They are filled with antioxidants that help fight free radicals in your body especially in our eyes. In fact one serving of carrot can help you meet 73% of your daily Vitamin A requirement so now you see why we are in love with this root vegetable.
Carrots are a staple in our soups and pies and cakes however not many think of it as chips so we wanted to explore and see how we can leverage this nutrition bomb in our snacks and starters.
This recipes can be made in bulk for later munching and is also ideal for road-trips and picnics. Impress your family and friends by offering this as an appetizer with a side of guacamole.
You can season the carrots with your favorite spices , we tried with oregano and it turned out yummy. So lets get started…
Spicy Tortillas - Thepla
Thepla is a flat bread originating from western part of India and is unique because of its spicy flavor. Do not worry if you have a faint stomach as we do not intent to add any chilies or peppers. The spiciness comes from the mix of aromatic flavors that blend-in to make it finger-licking delicious.
We are purposefully staying away from any chilies to make it gut-friendly and also easy for digestion. Also this recipe is grain free / gluten free too. If you are sensitive to grains or are diabetic/pre-diabetic/ insulin resistant, you could still relish this dish.
It can be used as an easy wrap, or can be eaten on its own or with some side chutney. You could also pair it with your favorite veggie or non-veg preparation. Perfect for road trip.
Also ideal for folks who are trying to cut down on excess carbs or trying to mange their weight.
So lets get started.
Chocolate Flan Cake
If you are like one of those who finds ways to reduce work in kitchen then you are not alone; especially, around holidays, when the list of items keep increasing and you never know how to manage the load. Do no worry, MyHealth team is here not just to calm your holiday cooking stress but also to share a quick and easy recipe that would inevitably "wow" your family tastebuds without compromising your health.
It's fit for folks struggling with any auto-immune conditions and is gut friendly as well. So even if you are diabetic or struggle with insulin resistance you can indulge in this dessert guilt-free.
Impress your family with this thoughtful , inclusive and easy recipe.
So lets get started…
As the festive season has already begun, MyHealth team is exploring several desserts to satiate your taste palate. It doesn’t come in easy since most desserts are not autoimmune friendly and are rich in processed sugar and low in nutritional value.
Yet we find ways to enrich your plate with food that not only stands out in nutritional chart but also helps balance your autoimmune conditions.
Carrots are an excellent source of beta carotene and they are full of fiber, vitamin K1, potassium, and antioxidants. Its also essential and beneficial for your eye health. Given all its benefits , we had to explore carrots to see if we can make a healthy dish out of it and nothing sounded more tempting that a carrot pudding. Making it a perfect balance to achieve both nutrition and satiety.
So lets get started…
Gluten free Lasagna
Lasagna is one of the most popular Italian dish across the world. You can cook it in bulk and save the remaining in refrigerator or even freeze individual servings, which makes it a very handy family recipe. This deep casserole stye dish is also a classic for most occasions and is heavily admired by kids.
Unfortunately the traditional dish is made of flour/gluten and is not good for your gut health. Its also spikes your insulin; so not suitable for folks watching/managing their sugar or diabetes. Also the traditional dish is heavy on carbs; so not suitable for folks who are trying to manage their weight or for people who are trying to follow a keto lifestyle.
Considering all these factors, MyHealth team explored options and tried to make this popular dish inclusive for all by making it gluten free, gut and diabetic friendly. We also explored on using Italian imported Fontal cheese, a pasteurized cheese; so women who are pregnant can also relish it.
We have purposefully stayed away from tomatoes which is used in the traditional recipe to make it conveniently healthy for all. However if you do wish you to include tomatoes then you could use strained tomatoes or tomatoes with their seeds and skin removed. It tastes yummy even without tomatoes so don’t worry about it.
So lets get started…
Stuffed mushrooms is always a hit in any party. This simple, yet mouth watering dish makes an excellent appetizer and is perfect for all occasions. What makes it so popular is that the filling can be customized entirely based on your dietary needs and taste. Crab stuffed mushrooms are quite popular. Today we wanted to try something more relaxed based on what’s readily available as we understand its not that easy to find wild caught crab meat everywhere. We went with a simple yet mouth-watering vegetarian stuffing which will blow your mind and will be easy not your wallet.
So lets get started…