Content
Need of Immunity
Importance of Good Digestion
Recipes for Improving Overall Health
- Recipe 1- Quinoa Protein Bowl
- Recipe 2- Vegetable Cutlet
- Recipe 3- Jowar Dosa
- Recipe 4- Protein Drink
- Recipes 5- Vegan Sandwich
Synopsis
Frequently Asked Questions
Need of Protein and Nutrients
Proteins are vital for muscle repair, enzyme function, immune health, and hormone production. They are crucial for building and repairing muscle tissues and supports muscle growth, recovery after exercise, and overall strength.
Proteins act as enzymes that catalyze biochemical reactions in the body. It is essential for digestion, metabolism, and various physiological processes. It helps defend against infections and supports a healthy immune response and also regulates various body functions, including metabolism and growth.
Nutrients are essential for various metabolic processes and maintaining health. Each vitamin plays specific roles in maintaining health and preventing deficiencies. For example Vitamin A (vision, immune function), Vitamin C (antioxidant, collagen synthesis), Vitamin D (calcium absorption).
Minerals are vital for numerous physiological functions. They support critical functions including bone health, oxygen transport, and electrolyte balance.
Carbs provide the primary source of energy for the body. They act like a fuel for physical activity, brain function, and metabolic processes. Omega-3 and omega-6 fatty acids supports heart health, brain function, and absorption of fat-soluble vitamins (A, D, E, K).
Importance of Nurturing Food for Digestion
Nourishing foods play a crucial role in maintaining good digestion and overall health. Foods rich in fiber, prebiotics, and probiotics support the growth and maintenance of beneficial gut bacteria. A healthy gut microbiome enhances digestion, improves nutrient absorption, and supports immune function.
Nourishing foods provide essential nutrients and enzymes that aid in the breakdown and absorption of food. Digestive enzyme-rich foods like pineapple and papaya helps improve the efficiency of digestion, reducing symptoms such as bloating and gas.
Plant based foods provide vitamins and minerals that are essential for the optimal functioning of the overall system and maintain balanced stomach acid levels, reducing symptoms of acidity and reflux.
Recipe 1- Quinoa Protein Bowl
Ingredients
- 1 cup of quinoa
- 3 tbsp oil
- 1 ½ cup of onion
- ¼ salt
- 1 ½ Tbsp of garlic
- ½ Tbsp of ginger
- 1 cup of carrots
- 1 cup of green beans
- 1 tbsp of coriander and cumin powder
- ½ tbsp of Turmeric
- ¼ tbsp of pepper
- 1 cup of tomatoes
- ½ cup of green peas
- Few drops of lemon juice
Instructions
- Soak millets
- Take three tablespoons of oil in frying pan
- Add chopped onions, salt and let it fry in medium flame for 5-6 mins
- Add chopped garlic, ginger and fry for 30 sec.
- Add chopped carrot, green beans
- Then add all powders taken and fry for 2-3 mins
- Finally add quinoa, chopped tomatoes, green peas, salt and water.
- Turn up the heat and bring to a boil point
- Cook on low heat for about 20-25 minutes or until the quinoa is cooked
- Sprinkle lemon juice over and it’s ready to serve
Recipe 2- Vegetable Cutlet
Ingredients
- 1 cup of cabbage
- 1 cup of carrot
- 1 cup of cucumber
- 1 cup of corn
- 1 chilli
- Salt
- 1 cup of Besan
Instructions
- Take a big bowl to mix all the ingredients
- Add grated carrots, cabbage, cucumber and corn in that bowl
- Add chopped chili
- Add Besan and salt
- Mix the ingredients well
- Take a small amounts of the mixer and shallow fry in a pan
- Fry in low flame on two sides and serve
Recipe 3- Jowar Dosa
Ingredients
- 1 cup of Urad Dal
- 3 cups of Jowar
- 1 tbsp of Fenugreek seeds
- Salt
Instructions
- Mix urad dal, jowar and fenugreek in a container and rinse it well
- Soak them overnight, at least for 6-8 hours in water
- Add ingredients to a grinder jar
- Add a little water initially and add more according to required consistency for dosa
- Transfer batter to a bigger container to allow space to rise on fermentation
- Add salt at the end
- Next day make dosa and serve
Recipe 4- Protein Drink
Ingredients
- 1 cup of Ground nuts
- One Banana
- 1 tbsp of Honey
- 150ml of Water
Instructions
- Soak 6-8 hours which means overnight
- Add soaked groundnut in grinder jar
- Add chopped banana to jar
- Grind the ingredients to a fine paste
- Add water to get the consistency for drinking
- Finally add honey for taste
Recipes 5- Vegan Sandwich
Ingredients
- 2 slices of Bread
- 1 Avocado
- 2 slices of Tomato
- 2-3 leaves of lettuce
- 1 tbsp of cheese
- Slices of onions
- 2-3 sliced cucumber
- Lemon
- 1 cup of sprouts
- ¼ tbsp of pepper powder
Instructions
- Take two slices of bread
- Spread paste of avocado on one slice and cheese on other slice
- Stack slices of onion, tomato and cucumber
- Sprinkle pepper and lemon juice
- Finally stack sprouts
- Sandwich is ready to serve
Synopsis
Plant-based foods offer numerous health benefits due to their rich nutrient profile and natural compounds. They support overall health by providing essential nutrients that promote bodily functions and prevent deficiencies.
They are rich in fiber and help regulate digestion and maintain bowel health.
Incorporating plant-based foods into your diet provides numerous health benefits, including improved digestion, heart health, and weight management, along with supporting overall well-being. They offer essential nutrients while being low in saturated fats and high in fiber and antioxidants, contributing to a healthier lifestyle and potentially benefiting the environment.
Frequently Asked Questions
How plant based foods are beneficial to health?
Plant-based foods are often high in vitamins, minerals, antioxidants, and fiber which supports overall health by providing essential nutrients that promote bodily functions
What are plant-based foods to avoid?
The plant based foods which are Refined are not beneficial to health. Some refined foods like grains: white rice, white bread, refined pasta, oils and so on.
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