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Yogurt / Curd is fermented milk and contains many of the good qualities of milk. Yogurt / Curd is eaten by people around the world today for its health benefits. Yogurt is loaded with healthy nutrients. It is a rich source of calcium, and yogurt with live active cultures aids the body’s absorption of calcium. Also, yogurt contains protein that is easy to digest. Other valuable nutrients in yogurt are riboflavin, B vitamins, folic acid, lactic acid, potassium, phosphorous, iodine and zinc. U can prepare Yogurt / Curd at home.  For tips and tricks for Home made Yogurt / Curd click this link.



Here are the Health Benefits of Yogurt / Curd 

1. Aids Digestion

Yogurt is an easily digestible food. In addition, the good bacteria or probiotics present in some types of yogurt help with digestion of other foods and promote regularity. Also, yogurt is highly recommended for those suffering from different gastrointestinal conditions like constipation, diarrhea and stomach aches.

Eat one cup of low-fat yogurt with live cultures daily to soothe your tummy and keep your digestive tract running smoothly.

2. Boosts Immune System

According to several studies, people who eat two cups of yogurt daily with live cultures for three months have higher levels of immunity boosting cells compared to those who do not eat yogurt.

The good bacteria in yogurt strengthen the intestine, help the body absorb nutrients properly and make the digestive system strong. All these factors in turn boost the immune system.

To boost your immune system, eat yogurt with active cultures daily.

3. Helps Weight Loss

Yogurt can help you lose weight at a faster speed. The good bacteria in probiotic yogurt help improve metabolism and digestion, and keep you feeling full longer.

Plus, the high amount of calcium in yogurt signals your fat cells to pump out less cortisol, making it easier for you to lose weight. Also, the amino acids in yogurt help burn fat.

To lose weight, avoid junk foods and start eating yogurt with berries instead.

4. Treats Vaginal Yeast Infections

Women who have diabetes are more likely to get yeast or candida overgrowth in the vagina. Yogurt is a rich probiotic food containing Lactobacillus acidophilus that helps kill yeast. Also, it helps balance the pH inside the vagina and thus reduces the risk of yeast infections.

Eating six ounces of unsweetened yogurt daily will reduce the risk of vaginal yeast infections to a great extent. If you have a vaginal yeast infection, dip a tampon in plain yogurt and insert it in the vagina for two hours daily for several weeks.

5. Prevents High Blood Pressure

Eating too much salt is one of the key reasons behind high blood pressure. The potassium present in yogurt helps absorb and flush out sodium from the body.

According to a study presented at the High Blood Pressure Research 2012 Scientific Sessions of the American Heart Association, people who ate non-fat yogurt on a daily basis were 31 percent less likely to develop high blood pressure compared to others.

Eat at least one cup of low-fat yogurt every other day to reduce your risk of developing high blood pressure.

6. Lowers Cholesterol

Yogurt with live active cultures can be very effective for lowering your cholesterol level. The live active cultures decrease cholesterol synthesis in the liver. Plus, thew probiotics also binds bile acids, which in turn helps lower cholesterol.

It can be particularly helpful for reducing the chance of cardiovascular disease among people with type 2 diabetes.

A 2011 study published in the Journal of Dairy Science found that people with type 2 diabetes who ate 10.6 ounces of yogurt containing live active cultures each day had a greater decline in total cholesterol and low-density lipoprotein levels compared to those who ate other types of yogurt.

Those who have high cholesterol must eat two cups of yogurt with live active cultures daily. Other types of yogurt are less effective in lowering cholesterol levels.

7. Prevents Colon Cancer

Yogurt is great for keeping your colon healthy. Lactobacillus bacteria are a kind of intestine-friendly bacteria present in yogurt that promote growth of healthy bacteria in the colon and thus reduces the risk of colon diseases.

These good bacteria kill the harmful microorganisms in the colon before they become carcinogenic. Plus, the high calcium content in the yogurt binds cancer-producing bile acids and keeps them away from the colon walls.

To keep your colon healthy, eat yogurt on an empty stomach in the morning. Avoid eating yogurt with dinner.

8. Supports Oral Health

Yogurt can also improve your oral health. Low-fat yogurt, whether sweetened or not, will protect against cavities, one of the leading gum problems. This is mainly due to the lactic acid in yogurt that protects your teeth as well as gums.

Plus, yogurt is an excellent source of calcium and protein, two important nutrients that promote oral health. Experts also believe that the good bacteria in yogurt help control the growth of “unfriendly” bacteria in the mouth that can cause bad breath.

Just two ounces of yogurt per day can lower your risk of periodontal disease and also satisfy your sweet tooth.

9. Prevents Osteoporosis

The calcium, vitamin D and live active cultures in yogurt strengthen bones and increase bone density. This in turn prevents osteoporosis, a progressive disease in which the bones gradually become weak and vulnerable to fractures.

To help make your bones strong, always look for yogurt that has the most vitamin D. Just look at the label on the back of the product to help you to buy the best one.

10. Makes Hair Healthy

If you have yogurt, there is no need for pricy treatments promising healthy and shiny hair. Yogurt is a rich source of zinc, lactic acid, protein, calcium, and other nutrients that are good for your hair.

Yogurt promotes hair growth, reduces dandruff and relieves scalp itchiness. Plus, yogurt acts as a great natural conditioner for dry and damaged hair and helps gain and retain moisture.

Blend one-half cup of plain yogurt, apply it on your hair, leave it on for 30 minutes, and then wash your hair with a mild shampoo. Use this hair treatment once a week to enjoy healthy and strong hair.

By eating yogurt daily, you can give your body a nourishing treat and help prevent many health problems.

Hope this information is useful for u. So be healthy by including Yogurt / Curd  intake in your daily diet.

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Pav Bhaji is considered to be one of the healthy and favorite food of kids. It is mainly made up of potato, tomato, onion and vegetables like capsicum. But this is a recipe where all the possible vegetables (including green beans, cauliflower, brinjal, bottle gourd, spinach) can be boiled, mashed and put inside. The flavor and aroma of the spices and masalas used in it masks the taste, odor and flavor of the vegetables. And thus, it is one of the excellent recipes where all the vegetable in the dislike list can be put inside and great for fussy and picky eaters, or those who does not like eating vegetables



















Ingredients for PAV BHAJI / HEALTHY PAV BHAJI FOR KIDS:

4 Small Carrot
4 small Potatoes
1/2 cup Peas
2 med chopped Tomatoes
2 med chopped Onions
2 chopped Green Bell pepper(Capsicum)
2 tsp Pav Bhaji masala
1 tsp Coriander powder
1 tsp Red chilly powder
1/4 tsp Turmeric powder
2 tsp Lemon juice
Salt to taste
Oil
Butter as needed
chopped coriander leaves for garnish

Whole wheat Bun – 8 to 10 buns (depends on size, I use hamburger bun from grocery store) or  Pav or Whole wheat bread 

U can add 
Chopped Green Beans - 1 cup
Cauliflower – 4 or 5 florets

To prepare PAV BHAJI / HEALTHY PAV BHAJI FOR KIDS:

1. Boil or pressure cook the vegetables with about 1 1/2 cup water. Let it cook for 3 to 5 whistles. Drain the water(save it for making bhaji) from the steamed vegetables and mash it well.
2. Chop 1/2 the onion into smaller pieces and set aside. Chop the capsicum and tomato separately and set aside.
Note: Step 2 done in parallel when the vegetables are being cooked.
4. Heat 2 tsp oil and butter in a kadai or pan and add the chopped onions and saute. When the onion becomes golden brown add the chopped capsicum and peas and saute for a minute.
5. Add the mashed vegetables puree along with the water that was used to cook the vegetables and cook for 2 min.
6. Add the finely chopped tomato, turmeric powder,  Coriander powder, Red chilli powder, pav bhaji masala and salt to taste and cook for 5 – 10 minutes.
7. At last add Coriander leaves and lemon juice to the bhaji and mix well. Add a spoon of butter and mix with the bhaji.
8. Bring a non stick dosa pan to low heat. Toast the pav (Whole wheat Bun ) after adding a thin layer of butter to it.
9. You can also toast whole wheat slices to eat along with bhaji.
10. Serve the hot and tasty Pav Bhaji with chopped onion and lemon and relish its taste.

Tips / Notes :

• Adjust the Pav Bhaji masala, spices and salt level as per your taste.
• U can prepare this recipe by just adding garlic paste or by adding Ginger garlic paste.
• Along with capsicum, vegetables like Green beans, cauliflower, brinjal, bottle gourd, spinach can also be added in the recipe its up to individual choice.

Health benefits

1. Most vegetables are naturally low in fat and calories. None have cholesterol. 
2. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
3. Capsicum is rich in anti-oxidants and vitamin B and helps in body cell repair. 
4. Green beans and peas are rich in dietary fiber. The iron and vitamins in them boosts our immune system. 
5. Carrot with its high vitamin A content keeps you young and your skin glowing. 
6. Cauliflower with high fiber content not only helps in proper digestion but also protects the stomach lining cells.
7. The vitamin C in tomato, lemon and onion help in removing metallic toxins from the body. 
8.Potato and Pav(bun) have the carbohydrate good for a meal.

So try this recipe and write back to us…We love to hear from you.

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Kadi patta or curry leaves commonly used as seasoning, this leaf adds a special flavor to every dish it is added to. Curry leaves are Packed with carbohydrates, fiber, calcium, phosphorous, iron, magnesium, copper, minerals and vitamins like nicotinic acid and vitamin C, vitamin A, vitamin B, vitamin E, antioxidants, plant sterols, amino acids, glycosides and flavonoids, curry leaves help your heart function better, fights infections and can enliven your hair and skin with vitality. 
So by using this curry leaf we can prepare chutney to serve with breakfast dishes like Idli, Dosa, Pesarattu, Upma, Vada and Pongal. Apart from curry leaves which is the main ingredient, fresh coconut is also added and this is also a no onion and no garlic recipe.



Ingredients for Curry leaves chutney :

2tsp oil
1/2 tsp mustered seeds
3 to 4 stems Curry leaves 
3 to 4 Green chillies
1/2cup grated fresh coconut
Small marble size Tamarind
Salt as per taste
1tsp gud or as per taste
1 pinch Hing

To prepare Curry leaves chutney :

1. Place a kadai on stove, put oil, mustered seeds. Once they start splutter add curry leaves, green chillies, and hing and fry for 2 to 3 min. 
2. In a mixi jar add coconut, tamarind, salt, gud and the frayed curry leaves mixture and grind them to make chutney. 
3. Temper it with mustered seeds and hing. Curry leaves Chutney is ready to serve with breakfat dishes like Idli, Dosa, Pesarattu, Upma, Vada and Pongal.

Tips / Notes :

• If u want u can add Rosted channa dal or fried Penuts to this chutney.
• I dont prefer to put tadka for any chutneyso that i can use it for more than a day by keeping it in refrigerator.
• This is also a no onion and no garlic recipe. So u can prepare this chutney during fasting.

Health Benefits of curry leaves :

1. Helps keep anaemia at bay
Tip: If you suffer from anaemia eat one date (khajoor) with two kadi patta leaves on and empty stomach every morning. This will not only help keep your iron levels up it will also help make you stronger and beat the symptoms of anaemia.
2. Protects your liver from damage
Tip: This remedy is very effective to strengthen the liver. Heat one spoon of homemade ghee, add the juice of a cup of kadi patta, some sugar and freshly powdered pepper. Remember to only  heat this mixture a little as Kaempferol boils at very low temperatures and will evaporate if overheated.
3. Keeps your blood sugar levels under check – fights diabetes
Tip: To help keep your blood sugars under check you should ideally add kadi patta to all your meals. Alternatively having fresh leaves on an empty stomach everyday can also help.
4. Can help relieve the symptoms of diarrhoea
Tip: If you suffer from diarrhoea gently crush some kaddi patta into a ball (the size of a berry), and drink it with some butter milk. Do this twice to thrice a day for relief.
5. Reduces congestion in the chest and nose
Tip: To relieve congestion take a spoon of powdered curry leaves and add a spoon of honey to it. Make it a paste and eat this solution twice a day.
6. Is great to stop hair fall, premature greying of the hair and accelerate hair growth
Tip:  To help strengthen your hair and fight dandruff,  add the juice of kadi patta, to 100ml of coconut oil. Heat this oil till it turns blackish and apply it to your scalp regularly. 

So try this recipe and write back to us…We love to hear from you.

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Chocolate Beetroot Cake with Walnut and Raisins is an exceptional combination of cake made with Beetroot and walnuts mixed together in the cake batter and the cake top sprinkled with walnuts and raisins. Walnuts that are rich in omega-3 fatty acids strengthen the heart and Beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants. So here comes the healthy cake recipe...




Ingredients for Chocolate Beetroot Cake with Walnut and Raisins :

100 grams Wheat flour
100 grams Butter
100 grams Beetroot (grated)
100 grams Sugar powder 
3 number Egg (medium size) (approximately 100g)
4 tbsp Unsweetened coca powder
2 grams Baking powder 
2 tsp Vanilla essence
100 grams Walnuts
50 grams Raisins (Optional)

To prepare Chocolate Beetroot Cake with Walnut and Raisins :

1. Take a bowl add butter, sugar powder, cream it and add vanilla essence, egg, mix this well.
2. Take another bowl add wheat flour, coca powder, baking powder, walnuts, Beetroot grated, mix this with the flour, add this wet mixture to the butter mixture and mix it well.
3. Transfer into the greased baking tray and spread the walnuts and raisins on the top of the cake batter and bake them at 200 c for 20 to 25 minutes or until the tester (toothpick or knife) inserted near the center comes out clean. Allow the cake to become cool for 15 min before inverting on a wire rack.
4. Delicious Chocolate Beetroot Cake with Walnut and Raisins is ready to serve.

Tips / Notes :

• U can add any nuts instead of walnuts for this cake
• U can prepare Carrot Walnut Raisins cake by following the same steps by replacing the Beetroot with Carrot.
• Instead of Walnuts and Raisins spreading on the cake u can sprinkle sugar powder before cutting and serving the cake.
• U can use All purpose flour or Ragi flour instead of wheat flour.

Health benefits :

Beetroots :
1. Beetroots have long been used for medicinal purposes, primarily for disorders of the liver as they help to stimulate the liver's detoxification processes.
2. Beetroot is rich in fiber, exerting favorable effects on bowel function, which may assist in preventing constipation and help to lower cholesterol levels too.
Walnuts :
1. Walnuts have potential health benefits in the area of memory and cognitive function as well.
2. Walnut helps prevent heart disease and are the fruit recommended for lowering cholesterol.
3. Walnut is a good ‘hair food’ too. This is because walnut contains biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth to certain extent. 
4. Walnuts are high in protein, vitamins, omega 3 fatty acids, trace minerals, lecithin and oils. Compared with other nuts, which typically contain a high amount of monounsaturated fats, walnuts are unique because the fats in them are primarily polyunsaturated fatty acids (PUFAs) and are the only nut with a significant amount of alpha-linolenic acid. Moreover, walnuts have insignificant amounts of sodium and are cholesterol free.

So try this recipe and write back to us…We love to hear from you.

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Vegetable Saagu is a classic Kannadiga dish. Visit any of the Darshini hotels or Dosa corners and you are sure to see Vegetable Saagu as their signature dish. I prepare this dish with leftover vegetables at the weekend or month end dazzle with flavour and aroma and are not less worthy than any other exotic dish. Traditionally we prepare saagu using grinded masala. But in this recipe I am not using any grinded masala to fasten its cooking process. This saagu an be served with Avalakki set Dosa, Set Dosa, Rava Idly, Rava Dosa, Chapathi, Poori, Any type of Dosa, or even with rice.





Ingredients for Vegetable Saagu :

3 tsp Olive oil
1 tsp cumin seeds
3 small piese cinomon sticks
4 cloves
2 green cardamoms
1 star anise 
2 med size chopped onions
1 tsp ginger garlic paste
1 stem curry leaves
1 cup green beans
1 med size chopped Capcicum
2 med size chopped tomatoes
2 boiled potatoes chopped in cubes
1 tsp Red chilli powder
1&1/2tsp coriander powder
1 tsp garam masala powder
Salt as per taste

To prepare Vegetable Saagu :

1. Heat oil in a kadai or pan. Whole garam masala (cinomon sticks, cloves, green cardamoms and star anise) and saute till aroma comes from garam masala.
3. Add cumin seeds, chopped onions, ginger garlic paste, curry leaves and salt. Cook till onions are slightly golden brown, at this point add green beans and capsicum and saute for 2 min.
4. Now add required amount of water, tomatoes, cooked potato cubes, chilli powder, coriander powder and cook for 10 more min. 
5. Add garam masala powder. At this stage taste the curry and adjust the salt and spice level. 
5. Vegetable Saagu is ready to serve.  Serve hot with Avalakki set Dosa, Set Dosa, Rava Idly, Rava Dosa, Chapathi, Poori, Any type of Dosa, or even with rice.

Tips / Notes :

• For this recipe u can add Curd to get mild flavour.
• Adjust the whole garam masal, spice and salt level as per your taste.
• U can prepare this recipe by just adding garlic paste instead of Ginger garlic paste.
• U can omitt Ginger garlic paste to prepare it as fasting recipe.
• U can add vegetables of your choice.

Health benefits

1. Most vegetables are naturally low in fat and calories. None have cholesterol. 
2. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

So try this recipe and write back to us…We love to hear from you.

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