Health Benefits of Pumpkin Seeds for Kids

Most of us know pumpkin as the fruit used for decorating Jack-o’- lanterns for Halloween, but other than just being a decorative fruit or vegetable, pumpkin offers numerous health benefits to your kids. Pumpkins get a lot of attention for a good reason. This winter squash is not a vegetable, but rather a healthy fruit that also contains nutritious edible seeds. The origin of pumpkin is not known but there is evidence that pumpkins were grown in Mexico and North America about 5000 to 7000 BC. Apart from Mexico, pumpkins have also been found on almost all the continents except for Antarctica. Today, the biggest producers of pumpkin are the United States, Canada, India, China and Mexico. Native Americans have long been using pumpkin seeds both for dietary and medicinal purposes. There are numerous health benefits of pumpkin seeds for kids. These health benefits can range from improved brain development, help in getting sound sleep, improved liver health, possesses antimicrobial properties, improved urodynamics and supply of essential vitamins and minerals. Though there are various benefits of pumpkin seeds, yet they are not recommended for infants. The reason is that there is a risk of choking with pumpkin seeds. The risk of allergy for pumpkin seeds is less. But, if your kid has an allergy for seeds or nuts such as cashew, pistachio, Brazil nuts, hazel nuts, peanuts, sesame seeds, etc, then perhaps you might have to rethink about giving pumpkin seeds. Consult your pediatrician before giving pumpkin seeds to your child.

 When can I start giving pumpkin seeds to my kids?

You can start giving pumpkin seeds to your toddler once he/she has strong enough teeth to chew regular solid food, which can usually be between 1 ½ years of age to 2 years of age. This is the age at which your baby has teeth strong enough to chew solid substances and more often the child is ready to eat adult meals, more or less. If you are still worried whether or not your child can chew the seeds, then you could simply grind the seeds and give it a kind of peanut butter consistency and start adding it to his or her diet. For this, you will need seeds in large quantities. You can prepare and store it in a jar. As your child grows older, you could make the consistency crunchier. An important thing to keep in mind is that when you start collecting these seeds from pumpkin fruit, make sure that before you serve the seeds to your child or if you’re trying to make a paste out of it, you need to remove the outer husk or layer that surrounds the seed. Although this is a time-consuming process, considering the benefits your child can get, it is worth the effort.

 Pumpkin seeds benefits for kids

Improves Brain Development: Pumpkin seeds are a great source of omega 3 and omega 6 fatty acids. These fatty acids are highly recommended for kids because of brain development. Brain development in children is as essential as the development of the rest of the body and this is one of the most important health benefits of pumpkin seeds. (Foods for your child’s brain development?)

Promotes sound sleep: Another benefit of pumpkin seeds is that they promote proper sleep in kids and adults. A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Tryptophan is an essential amino acid which helps in producing serotonin and this in turn gets converted into melatonin which is a hormone that helps in getting better sleep. If your kid has trouble sleeping, having a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit, may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. For younger kids, powdered pumpkin seeds can be an option. (Why is sleep so important for your child’s brain development?)

Possesses Antimicrobial Properties: Pumpkin seeds also possess antimicrobial properties. Studies suggest that pumpkin seeds are effective in controlling bacteria such as S. aureus, E. coli and P. aeruginosa.

Improves Urodynamics: Traditionally, pumpkin seeds have been used for regulating passage of urine. Recent studies have confirmed that pumpkin seed oil can reduce bladder pressure, increase bladder compliance and reduce urethral pressure.

Rich in antioxidants: Antioxidants are compounds produced in your body or naturally found in some foods that scavenge or neutralize the effects of cell damage by potentially harmful molecules known as free radicals. Pumpkin seeds are a rich source of antioxidants. (What are antioxidants?)

High in magnesium: Magnesium is one of the top four abundant minerals in the body. So, any deficiency of this mineral will easily reflect in daily life. Magnesium is key in formation of bones, maintaining blood flow and keeping stress low. It also brings relief to girls who suffer from menstrual cramps, leg cramps and irritable mood. For kids who deal with Asthma, which is on a rise due to hazardous air quality levels, magnesium can help. This marvelous mineral has calming effects and hence aids in reducing hyperactivity and lack of focus in kids. Daily intake of magnesium is necessary to maintain stock of the mineral in the body. Pumpkin seeds are a rich source of magnesium, with 150 mg in a 1-ounce (28-gram) serving. (Why is magnesium important for your child?)

Strengthens the liver:  The unsaturated fats present in pumpkin seeds are good for strengthening the liver. Studies suggest that a mixture of pumpkin and flax seeds can reduce liver damage. (How to prevent liver disease in kids?)

Loaded with zinc: Zinc is considered an essential nutrient which means that the body cannot produce or store it. For this reason, it is very important to add zinc in your daily diet. Zinc is required for numerous processes in the body like gene expression, growth and development, immune function, protein synthesis, wound healing to name a few. Pumpkin seeds are a good source of zinc. (How can zinc help with hair and skin health?)

Rich in phosphorus: The health benefits of Phosphorus include supporting bone growth, aiding healthy digestion, eliminating toxins from the body, combating fatigue and weakness, preventing arthritis and osteoporosis and ensuring a healthy brain function.Phosphorus is found in high amounts in pumpkin seeds. 

High in Potassium: Potassium is one of the seven essential macro minerals. The human body needs potassium to support the heart, the muscles, and the transmission of messages through the nervous system. Pumpkin seeds are rich in potassium. Potassium basically acts as an electrolyte and it is less harmful than sodium which is also an electrolyte. In most of our diets and also in our children’s diets, the presence of potassium is becoming very less and the presence of sodium is increasing rapidly which needs to be corrected. (How can potassium rich food help the bones?)

 Pumpkin Seed Nutrition Facts:

In addition to this, other benefits of pumpkin seeds for kids are that they contain various other nutrients required by the body. They are a great source of healthy fats, vitamin K, magnesium, manganese, zinc, copper, and phosphorus. Here’s a better look at the overall nutrition provided by one ounce (28 grams) of dried, roasted seed kernels. 

According to The National Nutrient Database, the nutritional profile of Pumpkin Seeds includes:

NutritionValue per 100 gNutritionValue per 100 g
Protein30.23 gCarbohydrates10.71 g
Fat49.0 gDietary Fiber6.0 g
Calories559 kcalWater5.623 g
Calcium46 mgCopper1.3 mg
Iron8.82 mgMagnesium592 mg
Manganese4.54 mgPhosphorus1233 mg
Potassium809 mgSodium7 mg
Zinc7.81 mgNiacin4.98 mg
Vitamin B60.143 mgCholine63 mg
Folate58 mcgVitamin C1.9 mg
Vitamin A16 IUVitamin E2.18 mg
Vitamin K7.3 mcgThiamine0.273 mg
Riboflavin0.153 mgPantothenic Acid0.75 mg
Nutrition of Pumpkin Seeds

Recipe: Pumpkin hummus/ spread/sauce with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Ingredients:

  • 1 cup pumpkin puree (yes! you can puree raw or after roasting )
  • 1 cup chickpeas
  • 3-4 garlic cloves
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 tablespoon olive oil (optional)
  • 2 tbsp Lemon juice
  • Salt and pepper for taste
  • Coriander chopped for garnish

Procedure:

  • Combine ingredients in a food processor or blender and mix until smooth. Garnish.
  • Serve with roti, wrap, bread, crackers, pasta or pizza sauce or raw vegetables.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

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Popcorn or Makhana- the better snack for Kids

Giving healthy snacks to kids every time when they have cravings in between meals is the toughest job for every mother. By handing over a pack of chips, sugary cookies and cold drinks we miss the chance to feed them something healthy and nutritious. In this article we will discuss the two healthy snacks Popcorn and Makhana (lotus seeds), and will see who wins the race in being more nutritious.

Popcorn: What makes a movie perfect? The answer is popcorn. Whether it is in the theatre or at home, movies are incomplete without popcorn. They are considered as one of the healthy snacks for kids. It has ample dietary fiber and low calorie count. Popcorn is also a good source of polyphenols, an antioxidant that helps in better blood circulation and digestive health. Popcorn is considered to be a food that can aid in weight loss too. Although always remember that vending-machine popcorn is not just high in calories but also in sodium. Air-popped would be a good way to prepare popcorn.

Makhana (Lotus seeds): Makhana or lotus seeds are grown in Asian countries and considered as a power food. Makhana is an excellent source of many important nutrients. It is loaded with protein, fiber, calcium, magnesium, iron, phosphorus and carbohydrates. Makhana contains antioxidants like gallic acid, chlorogenic acid and epicatechin, which reduces inflammation, helps to neutralise harmful free radicals and prevent oxidative stress. In simple words, this food helps to build immunity.

Makhana (Lotus Seeds) vs. Popcorn

Amongst many minerals and vitamins that contribute towards brain development and function, a few are Manganese, Vitamin B6 and B9. They are abundantly present in Makhana.

  • Just a cup of Makhana is enough to meet 50% of Manganese requirements for the day.
  • It is those rare snacks which are loaded with a good balance of B vitamins, 5 times that of popcorn.
  • Makhana has 1/4th of the calories of popcorn. This gap is huge in the limited amount of calories a child can be fed. Every calorie a child consumes should be loaded with nutrients and not be an empty calorie.
  • Not just Brain, Makhana also supports strong bone development of a growing child.

Amongst the two favourite snacks of kids, Makhana wins over many folds in nutrition. However, popcorn is not an unhealthy snack option, but Makhana is definitely more nutritious and healthier. So next time when you are watching a movie or otherwise offer your kids roasted makhana. They will surely love this crunchy healthy snack.

Health benefits of Makhana

Strengthen bones: Calcium is crucial for bone development and strengthening, especially for kids in growing years to have strong bones for lifetime. Makhana being high in calcium helps kids in bone development and adults in bone strengthening.(Foods that help build strong bones?)

Gluten free: This superfood is gluten free, which means if you are gluten intolerant or somebody who avoids gluten foods, can enjoy it without worrying about the reactions. (Foods that can help with allergies?)

Weight loss: Loaded with sufficient amounts of protein, this healthy snack for kids helps to stay full for longer and prevents overeating. Also low in calories, makhana is an ideal food for weight loss. Fiber in it moves slowly through your digestive tract to keep you feeling full for a long time. (Foods that can help with weight control?)

Helps in cognitive function: Makhana have high thiamine content, which helps with sustaining the cognitive function of the nerves and contributes to the process of neurotransmission. (Brain developments foods for kids?)

Better digestion: The high fiber contents of makhana aids in digestion and keeps the bowel movement regular. The antioxidant properties of makhana make them even better for digestion. It also helps in prevention of excessive and frequent urination. (How to fix gut health?)

Improve heart health: Makhana is the great source of magnesium, which significantly improves the quality of blood and oxygen in the body and reduces the risk of heart diseases. Makhana is high in potassium and low in sodium, which keeps the blood pressure level in check. (How to keep the liver safe from fatty liver disease?)

Good for skin: Makhana contains several amino acids, which help promote skin elasticity and skin health. The antioxidant properties in it help fight free radicals, thus they act as an anti-ageing agent. Makhana is high in a natural flavonoid called kaempferol that helps to keep away the signs of ageing such as hair loss, graying of hairs and formation of wrinkles. So it is not only good for kids but for adults too. (Remedies and foods to avoid rashes in skin?)

Recipe for Makhana (Lotus seeds) Ice Cream with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Roast 2 cups Makhana till brown.
Powder them very fine.
Boil 1 cup milk. Add powder. Mix.
Add ½ cup cocoa powder.
Mix while on low flame.
Add 6 tbsp Iyurved’s 5 herbs and 7 nuts chocolate spread (Order here).
Mix ready. Check sweetness. Add honey/ jaggery for more. Switch off flame. Let cool a bit.
Pour in ice cube tray.
Seal in zip lock and freeze.
Ice Cream cubes ready after 6 hours!
No crystals! Kids LOVE it!

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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10 Reasons to give your kids Omega 3

Omega-3 fatty acids are essential nutrients that are required for normal body functions, from muscle activity to cell growth. As our body does not produce them in sufficient amounts, it becomes vital to consume them as a part of our daily diet. As the initial years of kids are very crucial for their overall growth and development, including omega 3 fatty acids in their diet is definitely required. Omega 3 for kids is important as it promotes brain health. Some research has also shown that omega 3 fatty acids help in managing behavioural and psychological conditions in kids because of their role in neurotransmitter function. There are 3 types of omega 3 fatty acids:

  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)
  • Alpha linolenic acid (ALA)

EPA and DHA are found mainly in certain fish, where ALA is found in plant sources. Daily needs of omega 3 fatty acids depend upon age and gender. ALA is the only omega 3 fatty acid with specific dosage guidelines. Below is the dosage for kids recommended by NIH (National Institutes of Health)

  • 0 to 12 months            0.5 grams
  • 1 to 3 years                 0.7 grams
  • 4 to 8 years                 0.9 grams
  • 9 to 13 years (boy)   1.2 grams
  • 9 to 13years (girl)       1.0 grams
  • 14 to 18 years (boy) 1.6 grams
  • 14 to 18 years (girl)   1.1 grams

 Reasons to give omega 3 to kids:

Helps in brain development: Research has established a link between omega 3 fatty acids and brain development in early childhood. These healthy fats have amazing brain boosting power and play a vital role in enhancing memory and attention span. Omega-3 fatty acids are considered as critical brain foods that may counteract oxidative stress and inflammations, two drivers of cognitive decline. It also increases the concentration power in kids. Thus omega 3 for kids is more essential in early years of their life.

Eye benefits of omega 3: There are many clinical studies, that omega 3 fatty acids are essential for infant vision development. DHA and other omega 3 fatty acids are found in mother’s milk and also present in some formula milks to support eye development in infants. These essential fatty acids also help to protect an adult’s eye from macular degeneration and dry eye syndrome.

Benefits for skin: Omega 3 fatty acids are the structural component of your skin. They help in regulating the skin oil production, keep it hydrated, minimize the sign of ageing and also soften rough and dry skin. It neutralizes the effects of sun damage and improves sensitive skin conditions.

Fight depression: Omega 3 can easily travel through the brain cell membrane and interact with mood related molecules inside the brain, which may help in relieving anxiety and depression. It also helps in various mood disorders, such as postpartum depression, mood swings and stress in children and adolescents.

Improves sleep: Lower levels of DHA are also linked to lower levels of the hormone melatonin, which helps in sleep. According to a study child with lower blood levels of omega 3 fatty acids is at higher risk of sleep issues. So omega 3 fatty acids may improve the quality and quantity of sleep.

Helps in menstrual pain: Omega 3 fatty acids can reduce menstrual pain which occurs in the lower abdomen, and may be even more effective than any anti-inflammatory drug. So it’s good to provide a daily dose of omega 3 fatty acid to your growing girls.

Reduces the symptom of ADHD: Attention deficit hyperactivity disorder (ADHD) is most common disorders in kids, and is often treated with medication. However, omega 3 fatty acids are also proven effective in reducing symptoms of ADHD in kids by improving their attention, ability to focus and memory.

Reduce Asthma in children: Asthma is a chronic lung disease with symptoms like shortness of breath and coughing. Severe asthma attacks are caused by inflammation and swelling in the airway of the lungs. Omega 3 fatty acids may reduce the inflammation in the airways which can benefit those with asthma.

Reduces liver fat: Fatty liver is a condition where too much fat is deposited in the liver cell. Reducing the amount of fat in the liver by making changes in diet could help to restore liver function and improve the health of those with fatty liver. Several studies have shown that taking omega 3 may improve liver health.

Helps in inflammation: Inflammation is the body’s immune system response to an irritant like germs and bacteria. According to the studies, omega 3 fatty acids can reduce the production of molecules and substances which results in inflammation which can contribute to many chronic diseases.

 Food sources of omega 3 for kids:

Fish: Fish is the main and the richest dietary source of omega 3 fatty acids. Fish mainly provides DHA and EPA fatty acids. Some fishes that are high in omega 3 fatty acids are: salmon (2260mg in one ounce), mackerel (4107mg per piece) and sardines (2205mg per cup).This is one of the best source of omega 3 for kids. In supplements, cod liver oil is the best omega fish oil capsules available in the market, but it is always advisable to use dietary sources. (Most essential herbs to consume everyday?)

Walnuts: Walnut is a rich source of plant based Omega-3 fatty acids, which aids in brain development and maintaining good blood flow to the brain. One ounce of it contains around 2542 mg of ALA omega 3 fatty acid. The B vitamins present in the nut increase memory and cognition. They are also high in calcium, magnesium, manganese, and antioxidants. Vitamin B, Omega3 and magnesium in walnuts contribute towards a healthier nervous system, and keeping the stress levels and irritability low. So we can say walnuts are the best source of omega 3 for kids. (What is the Ayurvedic Diet for immunity?)

Chia seeds: Chia seeds are also a plant based source of ALA omega 3 fatty acid. It has around 4915mg of ALA in one ounce. Also loaded with copper, phosphorus and zinc, all together helps in soothing inflammation, helps in brain functions, reduces acne and helps to keep skin radiant and healthy. Chia seeds also contain 9 essential amino acids. (Easy to eat nuts and seeds for immunity and brain?)

Flax seeds: Flax seeds are packed with essential nutrients. Along with omega 3 fatty acids (6388mg of ALA omega 3 fatty acid in one ounce), it is rich in protein and fiber which aids in digestion and weight management. (Foods and remedies for tonsils?)

Soybean oil: Soybean oil is a vegetable oil extracted from the seeds of soybean. It contains 0.923grams of ALA per tbsp. loaded with riboflavin, magnesium, potassium, folate and vitamin K. it is being used in many households for frying, baking and roasting. Vitamin K in it helps to maintain bone strength and reduces the risk of fracture. (Fats that are good for the body?)

Mustard oil: Mustard oil is a rich source of omega 3 fatty acids (826mg per tbsp).according to a study one tbsp of mustard oil has an ability to boost your metabolism up to 25%. So next time when you cook your fish, remember to make it in mustard oil and get the double benefits of omega 3 fatty acids. (Easy to consume antioxidants everyday?)

Recipe for Paratha/ Tortilla with hidden veggies and herbs

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Make soft dough. Leave to rise for an hour if you have time.
Take one small portion of dough, roll into a paratha/ tortilla. Cook from both sides. Serve!
  • 2 cups Wheat or Jowar (sorghum) or Ragi (finger millet) flour
  • ½ cup cooked oats (for softness)
  • ½ grated carrot and beetroot
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • Salt
  • 1 tsp Carrom seeds
  • Little water to make a soft dough

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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How to increase breast milk: 7 foods to eat

Giving birth to a baby is altogether a new journey for a woman. A new chapter in life with a new character MOTHER. The bonding between a mother and a child is pure and pious. During early days of motherhood, the main concern of a mother is whether she is producing enough breast milk for the baby or not. Every cry of the baby makes her restless, thinking that maybe he/she is not getting enough milk. The first five to six weeks are crucial for a first time mom to understand and find a proper routine. It is the same time when the body is regulating a healthy supply of breast milk. Though there are small numbers of mothers who are not able to produce enough breast milk, still it is a common fear. There are some tips and foods which can help to increase breast milk production. Before that all we have to understand are the causes for low breast milk supply.

Reasons of low breast milk supply

Delay: Separation of mother and baby due to some medical conditions can affect milk production. If the mother is unwell after delivery or the baby needs to get admitted to a special care nursery, it delays the breast feed and hence the body stops producing enough milk.

Poor attachment: Some mothers have flat or inverted nipples which makes it difficult for the baby to suck milk properly. This may cause poor attachment to the breast. Sleepy babies due to having jaundice at birth time and lip or tongue tie are some other causes which detach babies to get required milk supply from breast feed.

Schedule: Baby needs to get fed whenever he/she demands. Scheduling or making a time table to feed the baby can result in low breast milk production.

Skipping: Some mothers prefer breast feed and formula feed for their babies.  But skipping breastfeed and depending more on formula can lead to low supply of breast milk.

Contraceptive pills: To escape from fear of getting pregnant again, some women start taking contraceptive pills that contain oestrogen. This affects breast milk production.

Smoking: Smoking can also obstruct the production of milk. It can also pass through the negative effects of nicotine to babies through feed. Further in life babies may face a range of health problems due to this bad practice.

Ways to increase breast milk production

Demand and supply: Breastfeed your baby often as the body makes milk on the law of demand and supply. The more you breastfeed, the more your body get signal to produce milk. By nursing your baby every two to three hours you can be able to naturally increase your breast milk supply.

Breast pump: Power pump is a great way to boost up your breast milk production. This empties your breast fully and Indicates body to make more milk.

Proper diet: A nursing mom should take proper care of her food intake. It is the most effective way to increase milk supply. Lactating mom must organise her drinking and eating of a proper balanced meal throughout the day as nothing can hold milk supply faster than being hungry and dehydrated. (Easy source of protein for mothers)

Breastfeed from both sides: During the early days it is advised to feed your baby 8-12 times in a day. Always try to feed the baby from both sides. If it is not working, you can use a pump on the other side. It will stimulate more milk production.

Rest and sleep: Proper rest and a good sleep time can help your body to boost milk supply. After you deliver the baby, your breast milk supply starts to build up.  Many factors such as proper nutritious diet, hydration and relaxation influence this process. Lactation cookies play an important role to increase milk production in lactating mothers. Some foods that promote milk production are used to make these cookies. These are the best things to include in a new mom’s diet to overcome low milk supply issues. (How does sleep help a child with brain development?)

Foods to increase breast milk

Fenugreek seed:  Fenugreek is a herb that is most often used to increase milk production in nursing mothers. It is reported to be the best galactagogue( food to increase breast milk ) for mothers. It affects the activation of sweat production and as mammary glands belong to the same category that has been just modified due to some hormonal stimulation, it boosts the production of breast milk. It is considered as one of the best foods that promote milk production. (Nuts and seeds that help with milk production)

Oatmeal: As oatmeal is high in iron, it is considered to be one of the great foods to increase breast milk. Iron deficiency (maternal anemia) can result in low milk supply in nursing mothers. Including oatmeal in a new mom’s diet can help to boost up milk supply. (Ways to increase a child’s appetite)

Fennel seeds: It is commonly used in lactation cookies. Fennel seeds are considered as one of the foods to increase breast milk supply from ages.  It contains estrogen-like compound that enhance milk production. It can also help to increase milk volume which can promote weight gain in babies. (Foods that help a child with digestion)

Moringa: Moringa is known as an excellent galactagogue. In a study it is found to have an effective result on breast milk production. It is full of nutritional goodness and due to this, even lactation experts recommend adding moringa in diet to induce lactation. Though it is best to consume fresh moringa leaves, soaking moringa powder in water and consuming it can also ensure the absorption of nutrients much more efficiently. It is one of the best foods to increase breast milk. (Foods that help with eyesight of kids)

Garlic:  Garlic has been used as herbal treatment to increase breast milk production. It has sulphur compounds, vitamins and minerals and amino acids and has been used as medicine in Indian culture. Its odor gets transmitted through breast milk and found to make babies suck milk better. (Home remedy for cough)

Nuts: Nuts provide energy to a breastfeeding mother to stay active throughout the day. It is the best snack to include in a breastfeeding mother’s diet. It is believed that almonds, walnuts and cashews help to boost up milk production in lactating mothers. A new study suggested that consumption of nuts while breastfeeding can help to protect babies from developing allergies.

  • Sesame seeds: Sesame seed is one of the best foods that promote milk production in nursing mothers. It is a rich source of calcium which is the most important nutrient for breastfeeding mothers.

Recipe of Quinoa Corn and Peas Poha (beaten rice)

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food tasty and nutritious with herbs and nuts.

Ingredients:

  • 1 cup quinoa, washed, soaked 1 hour
  • Ghee or oil
  • Curry leaves
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 small chopped onion
  • ½ cup peas
  • ½ cup corn
  • 1 pod garlic shopped
  • salt and pepper

Method:

  • Heat oil in pan
  • Add curry leave, and seeds, let splutter
  • Add onion, garlic, saute
  • Add peas, corn, sauté’
  • Add quinoa
  • Add1/4 cup water
  • Add salt and pepper
  • Cover and cook or pressure cook till 1 whistle
  • Serve!

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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What is with Saturated fat nuts ghee

Do you know that from the moment we are born, we begin to latch (pun intended) onto Saturated fat? Breast milk is a high source of saturated fat, formed naturally and is unprocessed. Now… if saturated fat is so bad, then why does the world go ga-ga over feeding only breast milk to a new born for as long as possible?

Olive! Another high source of saturated fat, key part of traditional diet of Middle Easterners, naturally occurring and unprocessed.

Coconut, high source of saturated fat, naturally occurring and unprocessed, loved by most of the Asians since forever.

The list is not long but it is intriguing. Nuts, Avocado and Ghee are few more examples.

  • On a very high level- there are two kinds of cholesterol- LDL (bad) and HDL (good). Saturated fat from the natural food sources actually increases both LDL and HDL. However, within LDL, there are two types as well- Type A and Type B. With the consumption of saturated fat from natural food sources, studies reveal that only type A LDL increases which doesn’t impact the heart. It is type B of LDL that impacts the heart, and that’s sourced primarily from refined carbohydrates (processed/comfort foods). Hence, it is advised to eat whole grains where the ratio of fibre to carbs is higher.

Our body needs saturated fat from natural sources. They help to fix hormones that can otherwise cause the body to go haywire impacting weight, mood, acne, bloating, PCOS, thyroid, sleep and the list goes on. Our brain, that is just 2% of our body mass but consumes 25% energy of the body, needs fat to perform efficiently for life. Saturated fat also stays inside the body cells to build a defence system and attack viruses and bacterias.

If you look around to find a food which has both high level of carbohydrates and saturated fat existing together, you might not be able to. Do you know that nature has not designed any food where saturated fat and carbs are combined? Generally speaking, fruits and veggies are mostly carbs or fibre. If you pick up any grain, then they are mostly protein or carbs. Can you think of any example with both saturated fat and carbs?

The most commonly loved and preferred food, nowadays, are fries, burger, chips, doughnuts etc. They are excellent examples of processed foods where both saturated fat and carbs are combined. They don’t occur naturally around us like a fruit or vegetable or whole grains. These are processed foods and hence can be harmful for the body. Interestingly, a study revealed that this kind of a processed food combination confuses and falsely tricks the brain into valuing this meal higher in nutrition (fat and carbs), releasing higher amount of dopamine (a feeling of reward) and ultimately resulting in more craving for the same.

So you can safely go back to those nuts, avocado, coconut and other naturally occurring saturated fats which haven’t been processed and combined with carbs. And keep a distance from saturated fats which are manufactured and combined with carbs in the form of fast-foods.

Recipe for Millet Pizza with hidden Veggies and herbs

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

  • ½ cup Jowar (sorghum)
  • ⅓ cup wheat or tapioca flour
  • ½ cup cooked oat
  • Salt and oregano
  • Nutritional yeast (optional)
  • Water to make a soft dough

Mix all this and make a soft sticky dough. Leave to rise for an hour.

Sauce:

  • Preheat oven for 5 min. Roll pizza and apply Iyurved’s herb and nut spread and pizza sauce. Sprinkle cheese, bake for 10 min at 220C.

Kids LOVE it and never notice the hidden veggies, herbs and nuts!

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

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The truth about sleep and brain development in children revealed

Sleep is an essential part of everyone’s routine. Studies have shown that kids who regularly get adequate amounts of sleep have improved attention, behaviour, learning, memory and most importantly, mental and physical health. Most of a baby’s brain development happens during sleep. This is the time when the connections between the left and right hemispheres of their brains are being formed. Brain synapses (a junction between two nerve cells) are formed during sleep. Infant sleep development is a highly dynamic process occurring in parallel to and in interaction with cognitive and physical growth. In the womb babies spend about 95% of their time asleep. Your baby’s brain has been developing since they were in your womb. In the first trimester, nerve connections are built that enable your baby to move around in the womb, while in the second trimester, more nerve connections and brain tissues are formed. In the third trimester, the cerebral cortex (the largest part of the brain responsible for thought, memory, language and awareness) starts to take over from the brain stem, preparing your baby for future learning.

The first five years of a baby’s life are exceptionally important for the development of the brain. This early brain development is essentially the building blocks for your baby’s future learning, health and behaviour. The child learns to crawl, eat, sleep, walk, and talk.

Just like you have to recharge your body and brain after a long day, it’s the same for the baby too. But with all that important stuff and learning going on into their tiny head, they need to recharge more frequently than adults. Baby’s brain stores everything they learn on that day during sleep.

Signs of Lack of Sleep in Children:

You should watch for different symptoms and signs of lack of sleep to check if he/she is suffering from any sleep problem. Snoring, getting up often in the night, sleep walking, not able to sleep, pauses in breathing during sleep, having nightmares, difficulty staying awake during the day and negative effect on their performance in sports and academics are the signs of lack of sleep in children. Your kid might also complain of a headache from lack of sleep and if you observe any of these signs, you might want to see a paediatrician.

Kids with less sleep can suffer from:

  • Crankiness or irritation
  • Mood swings
  • Lack of interest, alertness and motivation
  • Academic struggles
  • Trouble in concentrating
  • Headache from lack of sleep (Yes! this happens in kids too)

There are four vitamins and minerals that are found in food that cure sleep problems- Magnesium, Calcium, Vitamin B6 and Tryptophan, an amino acid that is important for production of serotonin (happy hormone) in the body.

Foods to cure sleep problems:

Eggs: Eggs are loaded with high quality protein and important nutrients like folate, Vitamin A, D, E, choline (excellent for brain development also), iron and calcium. Egg whites help the body prepare for bedtime by producing melatonin that bring on that sleepy feeling. Eggs are also a rich source in the amino acid tryptophan, which helps you sleep better or longer by telling your brain to shut down for the night.

Dairy products: Milk before bed time is certainly a good idea, but apart from milk other dairy products like cottage cheese/ paneer and cheese (especially cheddar cheese) are also packed with tryptophan. Cheddar cheese can have up to 60% more tryptophan than turkey. (What kind of cheese should you buy?)

Chickpeas (chola): Chickpea curry or hummus is high in the amino acid tryptophan, the chemical that can help you fall asleep easily. The versatile beans are also high in folate, which helps regulate sleeping, and vitamin B6 which helps regulate your internal clock of sleep and rise. (Recipe for more nutritious spreads for bread, paratha)

Nuts: Nuts like almonds, walnuts, pistachios and cashews are often considered to be a good food source for sleep. Nuts contain melatonin (sleep hormone) as well as magnesium, vitamin B6, protein and zinc. Magnesium is helpful in promoting sleep because of its ability to reduce inflammation (body heat). It may help reduce the level of stress hormone cortisol, which is known to interrupt sleep. (What nuts are easy protein sources?)

Coconut water: This might be surprising for you, but apart from iron, chloride, potassium, sodium, phosphorus and calcium, coconut water has ingredients that can help you sleep better, such as magnesium and potassium, which helps to relax muscles. This drink is also full of vitamin B, helping to reduce stress level, therefore results in sound sleep. A glass of coconut water as an evening beverage can help in quality sleep. (Recipe of a healthy coconut meal?)

Dates: Dates are a superfood. They contain most of the vitamins and minerals. They are also high in fiber and antioxidants. (what are they?). Magnesium present in dates is a calming mineral and helps to improve stress, sleep, muscle soreness, pain and inflammation. Sweet craving of your child is best to be fulfilled by dates, as it also contains two key nutrients that play a role in sound sleep- vitaminB6 and potassium. (Recipe of chocolate using dates)

Pumpkin seeds: A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Pumpkin seeds may be small but they are packed with valuable nutrients like healthy fats, magnesium, fiber, antioxidants and zinc. If your kid has trouble sleeping, having a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit, may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. For younger kids, powdered pumpkin seeds can be an option.

Recipe for Nuts, Pumpkin seed, Dates Barfi/ Sweet

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

  • ¾ cup water 
  • 6 dates or fig or mix
  • 2 tbsp jaggery (add more for sweetness)
  • 2 fresh cardamom powder 
  • 1 handful cashews
  • 1 handful almonds
  • 1 handful hazelnut
  • 1 handful walnuts
  • 1 handful sunflower seeds
  • 1 handful pumpkin seeds
  • 1/2 cup Milk 
  • 2 tbsp ghee or unsalted butter

Roast nuts and seeds slightly. Let them cool before making powder in grinder. Soak dates in hot water for 5 minutes and purée it.  Now cook dates puree and remaining water along with jaggery in NON STICK pan. Once the syrup becomes thick and starts becoming a darker colour (in 5-7 minutes), add the powder of all the nuts and seeds to the pan. Add milk. Add ghee. Now keep stirring till the mixture starts to come together and becomes like a dough (5-7 minutes). It will start coming off the edge of the pan and become like a big ball. Switch off gas. Add cardamom powder to the mixture and mix. 

You can add any nut or seed you like. Add more milk if required to cook the whole mixture. 

Take butter paper and apply some ghee to it and spread the mixture on it. Let it cool outside or refrigerate once sightly cool. Cut in any shape. Serve!

Sorry for the quick, partly eaten photo. My elder one couldn’t wait 🙂

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Read more blogs:

Top 10 brain foods for kids

Just like body, brain too needs nutrients for development. Children’s brain develops rapidly from birth to age five and during these years, it’s necessary to provide the right nutrients required to boost their brain’s growth. As a parent, you can help your child to make healthy food choices to develop their positive relationship with food. Once this is done, kids benefit a lifetime.

The early years of child’s life are very important for his/her future growth and development in terms of both physical as well as mental. Brain development in kids is influenced by many factors. In addition to genes, some important factors are nutrition taken during pregnancy, encounter with toxins or infections at an early age, experience with people and exposure to the world around them. Children are ready to learn from they moment their umbilical cord is cut. They depend upon parents, family members to help them develop skills to become more and more independent and learned. Lastly, in combination with others, food too is a key factor behind brain development.

Before going further, to know in detail about foods good for brain, it is important to understand the nutrients that work together to make them a brain food. Key nutrients in brain foods are:

Foods rich in above nutrients which can support memory, cognition and overall brain health among kids:

GREEN VEGIEES

Green veggies are brain’s favorite food. The health benefits attached with them are not only for brain but also eyes (vitamin A), immunity (vitamin C, E), energy (vitamin B) and bones (Vitamin K). Vegetables like spinach, cabbage, mint and kale contributes to brain health as they are rich in vitamin Bs, iron and antioxidants that helps in the growth of new cells and aids in sharp thinking.

CITRUS FRUITS

The daily vitamin C requirements of a kid’s body can be fulfilled by the intake of citrus fruits in natural form. Vitamin C has powerful antioxidant that helps fight off free radicals (what are free radicals?) which can damage brain cells. Vitamin C also supports brain health in your kids growing age by protecting it against cell damage. Other than oranges, kiwi, tomatoes, and strawberries are also some of the rich sources of vitamin C.

NUTS AND SEEDS

All the nuts like almonds, walnut, pista, cashew, brazil nut, hazel nuts, and Pine nuts are rich in vitamin E and helps in boosting memory. They are also antioxidants which protect against cell damage. Walnuts are rich in omega 3 fatty acid is a valuable substance for brain function, memory and thinking abilities. This fatty acid also encourages the cognitive functions. Apart from nuts seeds like flex, chia, melon, sesame and pumpkins also contain powerful antioxidants like vitamin E that protect the brain from free radical damage.

KIDNEY BEANS (Rajma)

Beans are rich in vitamin B1, which act positively to improve memory and enhance cognitive function. Beans encourages the function of compound called acetylcholine which is a neuron transmitter that allows signal to be transmitted through the brain and nerves. Kidney beans contain higher amount of omega3 fatty acids as compare to other beans, which are important for brain’s growth and function.

CHICKPEA (Chola)

The presence of folate (vitamin B9) in chickpeas is not only good for efficient brain development, but also good for smooth functioning of nervous system. Chickpeas are nutritionally high in good fats (like linoleic and oleic) which are important for brain development.

APPLE AND PLUMS

Loaded with lots of nutrients, apple and plums helps in brain development in kids and fight cognitive declines. These fruits are packed with proteins, carbs, vitamins, choline, iron, selenium and antioxidants required for brain development and growth.

SWEET POTATO

Sweet potato contains component (choline and manganese) that helps a kid’s brain to function at its best. Choline is an essential nutrient for brain growth development. The anthocyanin present in purple sweet potato may also have memory enhancing properties.

COCOA POWDER

Pure cocoa powder (unsweetened) contains brain boosting components as it is packed with large number of antioxidants molecule, the main is epicatechin helpful to improve cognition in studies.

LENTILS

Loaded with folate (vitamin B9) and other B vitamins, Lentil has a reputation for strengthening brain power. The high fiber contents of lentils is a key component in keeping your brain in optimal shape.

HONEY

The secret to Honey’s brain booster potential is an antioxidant called pinocembrin. This antioxidant improves brain function and prevents cellular damage within brain. It also has anti- inflammatory properties. Honey helps absorb calcium, which is used by brain in thought and decision making process.

Recipe for Chocolate seed cake (eggless)with hidden herbs and nuts

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

Recipe for Chocolate seed cake (eggless)

  • 1 cup whole wheat flour
  • ¼ tsp salt
  • ¼ baking powder
  • ½ cup cocoa powder
  • 2 tbsp ghee or unsalted butter or oil of choice
  • 4 tbsp Iyurved’s 5 herbs and 7 nuts choco spread (order here)
  • Jaggery powder or sweetener (as per taste)
  • ½ cup yogurt
  • ¼ tsp vanila essense (optional)
  • 2 handful melon seeds
  • Milk to make batter consistency
  • Mix all well. Preheat oven for 5 min at 200 celsius. Pour in a baking pan and bake for 20-25 min. Once done, let it cool. Spread melted dark chocolate or Iyurved’s herbs and nuts chocolate spread (check here)on top. Refrigerate for some time for the chocolate to harden a bit. Serve!

Let’s make every dish a tasty and nutritious one by adding ‘hidden’ nutrition of herbs and nuts.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Read more blogs:

TOP 10 FOODS TO BOOST YOUR KID’S BRAIN POWER

Brain develops rapidly from birth to age 5 in children. It affects overall growth of a child. There are four main areas of development in any child: motor (physical), language and communication, social and emotional and cognitive. Brain development is part of cognitive development. The first 8 years can build a foundation for future learning, health and life success. When it comes to kid’s growth and development, meal time is just as important as play time. Activities like listening to music, reading to your child, letting them explore their surroundings all encourage brain development. But, it’s not the only way you can help your child’s brain blossom. Feeding nutritious food is equally important.

Foods that contain antioxidants, omega-3 fatty acids, choline and complex carbohydrates are helpful in boosting brain health. Lets understand them below.

  • Choline: Vitamin B4, also known as choline, is a nutrient that is essential for brain development, memory and muscle function. It also helps the brain communicate with the rest of the body and can help regulate mood (What other foods help with mood?).

Antioxidants: studies have shown that antioxidants may help to counteract the unstable molecules that comprise free radicals (What are they?), counteracting the negative effects of oxidative stress.

  • Omega 3 fatty acids: these healthy fats are crucial to brain and eye development, and can help stabilize mood. (What kind of fat is good?)
  • Complex carbs: these nutrients not only fuel brain, but also protect brain cells against damage from free radicals released from pollution, stress (Some super tasty carbs for kids)

BRAIN BOOSTER FOOD FOR KIDS

Because the brain demands such high amount of energy, the foods we consume greatly affect brain function. One of the best things you can do for long term brain health is eating right. Here are some power foods for brain development of children. There are numerous choice for kids who are picky eaters too. The goal is to balance nutrition which supports carbs, good fat that are essential for brain cells to develop.

  • Walnuts is plant based omega-3 fatty acid and also possesses more polyphenols (micronutrients) compounds than any other nut. Both polyphenol and omega-3 fatty acids are considered critical brain foods that may counteract oxidative stress and inflammations two drivers of cognitive decline. Eating a handful of walnut a day may help improve memory (5 benefits of walnut for kids?)

  • Flaxseeds are rich source of certain compounds that stimulates omegs-3 fatty acid, which helps improve brain function in kids and eye tissues. It also contains protein and fibre, nutrients necessary for healthy digestion (Other foods than help with digestion?)
  • Diet deficient in folate (vitamin B9) can cause problems like anxiety, depression, fatigue. B- Vitamins are critical to brain function, especially for memory health. Spinach (Try the recipe of spinach wrap) is one of the most potent memory boosters. It is established fact that spinach contains some of the most valuable vitamins and minerals for promoting cognitive development. Spinach contains 65% of the daily requirement of folate and over 20% of daily vitamin b6.
  • Eggs are good source of several nutrients tied to brain health, including vitamin B6, B9 and B12. Eating whole eggs (egg white and yolk) helps regulate memory because of Choline. Research said that regular consumtion of eggs has been associated with improved cognitive performance in kids and adults (What are some more brain food options?)
  • Avocado contains high quantities of unsaturated fatty acids. A study conducted in 2012 found that unsaturated fatty acid helps protect cells in brain which provide support to the information carrying nerves in the brain. They are highly nutritious including 20 different vitamins and minerals. Avocado not only increases nutrient absorption from other foods, but they also are high in antioxidants. A study has shown that they are linked to reducing the risk of common eye-related ailments in individual. So, eating avocado can benefit kid’s long term eye health also (What other foods can help with eyesight?)
  • According to studies, the antioxidant in blueberries may affect areas of your brain that essential for intelligence. Blueberries help to maintain brain function and improve memory. A study says that antioxidants (What are they and why we need them?) in blueberries stimulate the flow of blood and oxygen to the brain to help keep the mind fresh.
  • Compounds in broccoli can help children’s brain grasp better. Intelligence can be categorised in two types: fluid and crystallised. Fluid intelligence is ability to solve new problems without help, any from prior knowledge. On the other hand, crystallised intelligence is problem solving ability stemming from experience. Study says that Lutein, a pigment found in green vegetables like broccoli, helps in preserving crystallised intelligence, by protecting the neuron in the brain (What other vegetable are good?)

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Chickpea seed crackers

This snack is loaded with nutrition. A super brain food! (want more brain food?) Kids love anything that’s crispy. They too wont say no to anything as snacky as this. Along with taste, they will also get the nutrition of all the seeds and protein of chickpea (want more easy protein options?).

  • Recipe:
  • 1 cup Chickpea ( Besan)
  • 1/2 tsp salt
  • 2 tbsp oil
  • 3/4 tsp baking powder
  • 1 tsp chia seeds
  • 1 tbsp flax seeds
  • 1 tbsp sesame seeds or seeds of your choice
  • 1 tsp oregano or any flavouring
  • 3 tbsp Water (as much needed to get the dough together)
  • Get the ingredients together into a dough. Add water little by little to get the dough together into a ball. Leave the dough to rest for 5-10 minutes. Roll out thin in any shape. Apply dry flour on the surface to roll or use two parchment papers to roll easily. Either bake directly as one big crisp or cut into smaller triangles like nachos. Cut as you like. The thinner you roll, the lesser time it takes to bake (keep an eye on the baking!)
  • Place on baking sheet and bake at 165 Celsius for 7-10 minutes in the middle rack. Keep checking. When you see them lightly golden take out. Leave for a bit to become crispier. Eat! Dip! Eat!
  • I have used avocado dip along with this crisp.