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Health benefits, Natural, Organic food/organic farming, Recepies,

Essentials for people who work out daily

As soon as we hear the word ‘Workout’, the first few things that come in our mind are: a flexible pair of shoe, the open space and most important: motivation, to keep you going forward but that’s not all. There are things which are essential for your daily workout and will help you shed few more kgs or help you stay fit; if you are going to use them perfectly.

It is true that by following a regular workout routine, you’re going to tone up your body but you may be risking injuries if you are not wearing proper workout costume. There are few essential things which are directly proportional to your workout. Have a look:

  1. Workout Outfits: Your training clothes should be of good quality. It should breathable and well fitted. Don’t run after fashion when it comes to choosing the workout clothing. You should also get a headband and a wrist band too for soaking that extra sweat. Buy good quality of bands as they are available in a wide range. For female, it is necessary to opt for a good quality, well fitted sports bra that will be helpful in providing the support.

 

  1. Comfortable Shoes: Before acing your workout game, it is essential to find a good pair of comfortable shoes. With plethora of options available in the market, it is important to realize the kind of shoe you need for your workout without running onto the fashion street. The selection of shoe depends upon the variety of your workout. If you are a cardio person you should opt for light weight training shoe or racing flats. If you wear daily training shoe for high intensity workout, you may face injury. So, go for the right kind of shoe.

 

  1. Water Bottle: Though water fountains are available in every gym or any other workout place but it is advisable to bring your own water bottle as those water fountains may have some bacteria associated with. If you catch such bacteria, your health will take a downhill road and you won’t be able to work out further. So, the best way to ignore this health hazard is by drinking water from your own water bottle. You can add some lemon juice, glucose powder to the water bottle and keep that spirit alive. It will give you refreshing shot for sure.

 

  1. Timer: If you want to see your performance in every step of your way, you should keep a timer with you. It will help you in keeping the record of your routine and progress. You can use the timer during running and cardio session as well to keep you in a desired zone.

 

  1. Towel: If you are working out hard, the sweat will definitely going to come out and will create problem for further workout so keep a towel with you and enjoy the sweating along your workout journey.

 

These are few essential items that you should definitely keep with you while working out.

Health benefits, Natural, Organic food/organic farming, Recepies,

Finger millet and Whole Wheat Bread

Due to the increasing popularity of wheat and rice flour, Finger Millet had lost its identity which is coming on the pace again nowadays and people are accepting this super millet with great enthusiasm. Rich in iron, calcium and protein, finger millet makes a perfect blend of health and taste.

The most amazing quality of Finger millet is that it is gluten free and has thirty times more calcium than rice does. It is cheap and easily available. What else could one ask for? Rich in fiber and nutrients, Finger Millets is definitely a super food.

Finger millet is a must for people suffering from deficiency of vitamin D and Gastro-intestinal problems. It helps you keeping full for longer as it is digested slowly which is why it is best for people who are trying to reduce their waist size. It improves the hemoglobin in blood.
Here is a quick recipe for you to include the goodness of finger millet in your daily diet.

Finger Millet and Whole Wheat Bread Recipe:

Preparation time: 10 Mins

Cooking Time: 45 Mins

Serving: 1 Loaf

Ingredients:

1 Cup Finger Millet Flour

1 Cup Whole Wheat Flour

½ Cup Oats

1 ¼ tbsp dried and activated yeast (check it is not more that 3 month old)

2 tbsp grated jaggery

1 teaspoon wheat gluten

1 teaspoon salt

1 tbsp olive oil

1 tbsp sugar syrup (mix this in warm water that is going to be use in kneading the dough)

Instructions:

First, take some lukewarm water and try to dissolve the yeast completely in it. Make sure the water is not so hot also it should not be that cold else it will kill the yeast completely. Now, add grated jaggery to the yeast mixture and let it bubble up for some time.

Now, in a blending jar blend oats to make the flour out of it. Take a mixing bowl; add finger millet, whole wheat flour and oats flour in that bowl. Mix them well and wheat gluten to it. Stir in bubbled yeast mixture to it and add olive oil, salt at the same time. Now add lukewarm water to knead the flour.

Now, take a bread tin and grease it with some oil. Now pour the flour mixture in the tin and form free form bread. Grease the top of bread loaf with milk and butter. Sprinkle some rolled oats on the top of the loaf. Keep it aside and cover it for at least two hours until it gets double in size.

Preheat the oven at 350 F after preheating place the tin in oven for 40 mins at 220 C. After 40 mins take out the tin from the oven and let it cool completely. Now, take out the loaf out of the tin carefully and cut it in desirable shape. It’s ready to serve with your evening tea shots.
Be it some high tea party or brunch, this bread is always a saviour.

Organic food/organic farming, Recepies,

Black Beans Soup

Black beans are nature’s health food. They are edible seeds of the plant and are packed with protein and fibers. They help in keeping one full and energetic for hours. If we talk about other nutrients, Black beans are a great source of carbohydrates as well and are useful when you are trying to lose weight. It helps in keeping you full if you can’t survive feeling hungry all the time. It works as magic if you are on a diet plan.

Black beans are also known as turtle beans as they have a hard shell-like appearance. They help in strengthen bones, lowering blood pressure, preventing cancer, warding off heart disease and controlling diabetes.

One of the best ways to include this superfood into your diet is by having a black bean soup before your meal daily.

Black Bean Soup:

This soup is the best as it is easy to cook, thick, healthy and zesty in taste.

The recipe of this magical black bean soup is here:

Preparation Time: 15 Mins

Cooking Time: 30 Mins

Serving: 2 bowls

Ingredients:

1 tbsp olive oil

1 tbsp ground cumin

1 large onion, finely chopped

1 large tomato, finely chopped

1 stock of celery, finely chopped

2 carrot, finely chopped

4 cloves of garlic, finely chopped

4 cups vegetable stock

4 cans black beans

1 can whole corn

2 inch ginger

2 teaspoon chili powder

1 pinch of black pepper

1 tablespoon vegetable oil

Instructions:

First of all, pour 1 tablespoon vegetable oil in a large pot and heat it over medium-high heat. Now add chopped onion, carrot, cloves of garlic and ginger to the oil and sauté all together for 5 mins. For seasoning add 2 teaspoons each for chili powder, black pepper, and cumin to the pot and cook for another 2 mins. Now, stir in 4 cups of vegetable stock, 2 cans of beans and corn as well as the pot. Now, you have to wait until it starts boiling.

Meanwhile, add two cans of black beans into the food processor along with the tomato and blend it to smooth paste. You can use a blender as well for making this paste. Now, add this paste to the boiling soup mixture. Reduce the heat to the medium flame for 5 mins and cook on a simmer flame for another 15 mins.

Your soup is ready to serve.

If you want to add more flavors to this easy to cook soup, you can stir coconut milk to this and change its texture to a completely creamy one. Add lemon juice as well.

For presentation, you can use lemon wedges and mint leaves.

Serve this and gain full marks on a diet plan. It will help in healthy digestion and weight loss. If you are using canned black beans make sure they don’t have added sodium.

Happy Dieting.

Organic food/organic farming, Recepies,

Black Bean Brownie

Black beans are rich in potassium, fiber, protein and antioxidants. Thus, they make a healthy addition to both non-vegetarian and vegetarian diet. Being rich in fiber, it decreases the risk of heart disease and lower downs the total cholesterol in the blood.

There are various ways to consume this super food and make the maximum out it.  We are not discussing the traditional black bean recipes, we are introducing a quirky yet delicious black bean recipe for you.

Black Bean Brownie:

This ultra fudgy chocolate dessert requires no flour and is a complete health pack when it comes to calories, fat and carbohydrates.

Preparation Time: 10 Mins
Cooking time: 15 mins

Serving: 8-12 Brownies

Ingredients:

  1. 5 cup black beans/approximately 250 gm (very well drained and rinsed)
  2. Half cup oats (50 gm)
  3. 2 tbsp cocoa powder (10 gm)
  4. ¼ tea spoon salt
  5. 1/3 cup pure honey, maple syrup (75gm)
  6. 2 tbsp sugar (if you don’t want to include the sugar, you can increase the quantity of maple syrup and honey by ½ cup)
  7. 2 tea spoon pure vanilla extract (5 gm)
  8. ¼ cup vegetable or coconut oil (40 gm)
  9. ½ tea spoon baking powder
  10. Half cup chocolate chips (if you don’t want to include, it’s optional)

For Presentation: Chocolate Chips

Instructions:

Below are the instructions to follow for the amazingly delicious black bean brownies

First: Preheat the oven to 350 F. Now, put the black beans in a food processor and blend it to a smooth paste. Blend it well to give it a perfect texture. Now add oats and other ingredients to the black beans paste except the chocolate chips and blend all together. You can use a blender as well for the paste but a food processor gives it a perfect texture and helps in adding taste to it.

Add the chocolate chips to the blended paste (optional). Now, grease an 8X8 baking tray with butter or vegetable oil and pour the mixture or paste into the greased tray. Sprinkle the chocolate chips over the top for the presentation purpose which is definitely optional.

Put the baking tray in preheated oven for 12-15 mins at 350 F. After 15 mins, take out the tray from the oven and let it cool for another 10 mins. Now, cut them into 8-12 pieces and serve them.
Special Trick: If they look undercooked or not firm then put them in the fridge overnight and they will be ready to serve all firmed up. It is an ultra-fudgy chocolate dense brownie.

If you are not health conscious and want to make it more presentable and delicious for kids, you can try icing it with whipped cream and chocolate sauce as well. Your kids will love it.

Try this at home and welcome your guest with a wonderful and healthy dessert.