Samosas—crispy, golden triangles bursting with spiced stuffing—are one of India’s favourite snacks. But there’s one problem: they’re usually deep-fried, oily, and calorie-heavy. The guilt often sets in right after the last bite.
What if you could enjoy the same crunch and flavour, without the extra oil? Enter the world of oil free samosas—made using baking or air frying. These guilt-free delights are light, crispy, and just as satisfying. In this blog, we’ll explore recipes, health benefits, and clever hacks for making samosas that are crispy without the calories.
Why Switch to Oil Free Samosas?
Traditional samosas are deep-fried in refined oil, which can:
Add unnecessary calories and fats
Increase risk of indigestion and bloating
Raise cholesterol if eaten often
Feel heavy and sluggish afterwards
With oil free cooking methods like baking and air frying, samosas become:
Lower in calories
Crispy and light
Suitable for weight management
A healthier snack for both adults and kids
How to Make Oil Free Samosas
1. Choose a Healthy Dough
Instead of refined flour, try:
Whole wheat flour → More fibre and nutrients
Multigrain flour → Balanced carbs and minerals
Millet flour blend → Gluten-free and gut-friendly
Add a pinch of ajwain (carom seeds) to the dough for flavour and easy digestion.
2. Nutritious Stuffing Ideas
Move beyond the usual potato filling. Try these protein and fibre-rich alternatives:
Paneer and spinach → Calcium + iron boost
Sprouts and moong dal → High protein, low GI
Chickpeas and corn → Tasty and filling
Soya granules with peas → Vegan and protein-packed
Sweet potato and herbs → Lower GI than potatoes
Season with cumin, coriander powder, turmeric, and fresh coriander for authentic flavour.
Air Fryer Samosas: Preheat air fryer at 180°C, brush samosas lightly with ghee or olive oil spray, and cook for 15–20 minutes until golden.
Baked Samosas: Place samosas on a baking tray, brush with milk or oil spray, and bake at 200°C for 20–25 minutes, flipping halfway for even crispiness.
Both methods give that crispy bite without deep frying.
Flavour Variations for a Twist
Give your samosas an exciting spin with these ideas:
Cheese and corn samosas → Melty, kid-friendly option
Mexican samosas → Beans, salsa, and cheese filling
Paneer tikka samosas → Spicy protein boost
Fruit and nut samosas → Dry fruits, coconut, jaggery for a sweet twist
Health Benefits of Oil Free Samosas
By switching to oil-free cooking, samosas become:
Low in unhealthy fats → Heart-friendly snack
Rich in protein and fibre → Keeps you full longer
Better for digestion → No post-snack heaviness
Kid-friendly → A smart option for lunchboxes or evening treats
Weight-watcher friendly → Fits into calorie-conscious diets
Ayurvedic Angle: Samosas Without Aggravating Doshas
In Ayurveda, deep-fried, heavy foods aggravate Kapha and Pitta dosha, causing indigestion, acidity, and lethargy. Switching to:
Air-fried samosas with light spices helps balance digestion
Ajwain, ginger, fennel, and turmeric in stuffing support gut health
Multigrain flours reduce heaviness
This makes oil free samosas not just tasty but also dosha-friendly.
Serving Suggestions
Pair your crispy samosas with:
Mint chutney → Cooling and refreshing
Tamarind chutney → Tangy-sweet balance
Yogurt dip → Creamy and gut-friendly
Serve as an evening snack, a party appetizer, or even as a light dinner with salad.
Final Thoughts
Who says samosas can’t be healthy? With these oil free samosas, you get the same crisp, satisfying bite without worrying about calories or cholesterol. From air fryer to baked versions, and fillings packed with protein and fibre, this snack is both indulgent and nourishing.
So the next time your cravings hit, ditch the oily version and go for oil free samosas—crispy without the calories!
Who doesn’t love pani puri? This crispy, tangy, spicy street food snack is India’s all-time favourite guilty pleasure. But let’s be honest—fried puris, potato mash, and spicy water often mean acidity, bloating, or guilt after indulging.
The good news? You don’t have to give it up! With some creative swaps, you can enjoy pani puri with a twist—guilt-free, flavour-packed, and nourishing. In this blog, we’ll explore healthy variations of puris, fillings, and flavoured water that transform this iconic snack into a smarter indulgence.
Why Choose Guilt-Free Pani Puri?
Regular pani puri is delicious, but it often comes with:
Fried puris → High in trans fats and calories
Potato-heavy stuffing → High glycemic index, may spike blood sugar
Over-spiced pani → Can cause acidity
Hygiene concerns → Street food risks
With healthy ingredients and innovative twists, you can turn pani puri into a fibre-rich, nutrient-dense snack that supports digestion and immunity—without compromising taste.
Creative Twists for Guilt-Free Pani Puri
1. Baked or Multigrain Puri
Swap deep-fried puris for baked or air-fried versions made from multigrain flour, ragi, or jowar.
Crunchy but light on the stomach
More fibre and minerals
Less oily guilt
Tip: Store-bought puris can be baked again at home to make them extra crisp and oil-free.
2. Protein-Packed Fillings
Move beyond potato! Try:
Sprouts and moong chaat → Protein and fibre boost
Chickpeas or boiled chana → Keeps you full longer
Paneer or tofu cubes → Calcium and protein-rich
Quinoa salad stuffing → Fusion twist
These fillings make pani puri a post-workout snack too!
3. Colourful, Nutrient-Rich Pani
Why stick to the same old spicy mint water? Experiment with:
Beetroot pani → Rich in iron, naturally sweet
Pomegranate pani → Antioxidant boost
Cucumber-mint pani → Cooling and hydrating
Turmeric-ginger pani → Anti-inflammatory and immunity-friendly
You can prepare 2–3 flavoured waters and serve a “pani puri shots platter.”
4. Fusion Fillings for a Twist
Add fun, guilt-free flavours:
Curd + pomegranate seeds + sev → Dahi puri style with probiotics
Sweet corn + capsicum salsa → Mexican-inspired
Hung curd with herbs → Creamy yet protein-rich
Boiled sweet potato + lemon + chat masala → Low GI substitute for potato
You can also add Moringa Powder to the flour of making puri.
5. Fruit-Infused Pani Puri
Perfect for kids or those who prefer non-spicy options.
Watermelon pani
Pineapple-mint pani
Mango-cumin pani
Fruits not only make it fun but also add natural sweetness and vitamins.
Health Benefits of Guilt-Free Pani Puri
By making small swaps, this street snack becomes:
Lower in calories → Baked puris and light fillings
Rich in protein → Sprouts, legumes, paneer
High in fibre → Fruits, veggies, multigrain
Packed with antioxidants → Beetroot, turmeric, pomegranate
Easier to digest → Yogurt-based fillings and light spices
It turns pani puri from a guilty cheat snack into a nutrient-balanced mini-meal.
Ayurvedic Angle: Pani Puri in Balance
In Ayurveda, fried, spicy foods aggravate Pitta dosha, leading to acidity and skin issues. Balanced versions include:
Cooling mint and cucumber water → Pacifies Pitta
Sweet fruits and yogurt fillings → Balance Vata and Pitta
Spices like cumin, fennel, and hing → Aid digestion
This means guilt-free pani puri not only satisfies cravings but also keeps your doshas balanced.
Hosting Idea: Pani Puri Party with a Twist
Make pani puri the star of your get-together by setting up a DIY guilt-free pani puri counter. Offer:
Different baked puris (multigrain, ragi, jowar)
A range of fillings (sprouts, paneer, fruit)
Flavoured waters (mint, beetroot, pomegranate)
Guests can mix and match for their own personalized pani puri twist.
When to Indulge
Even guilt-free versions should be enjoyed in moderation. Best times:
Early evening (better digestion)
As a light snack, not a heavy dinner
At least 2–3 hours before bedtime
Final Thoughts
Who says street food has to be unhealthy? With these guilt-free pani puri twists, you can enjoy your favourite Indian snack without the bloating or guilt. From baked puris to nutritious fillings and flavoured water, every bite is crunchy, tangy, and nourishing.
So the next time your cravings hit, try pani puri with a twist—a delicious way to indulge smartly!
As a parent of a child with autism, you understand that every aspect of your child’s well-being is important. One area that deserves special attention is nutrition. In this blog, we will explore how autism diet chart play a vital role in managing autism. By making informed dietary choices, you can help support your child’s cognitive and emotional development.
ASD or Autistic Spectrum Disorder is a broad term that is characterised by kids having difficulties with social skills, repetitive activities, speech, and nonverbal communication. Inadequate nutrition is more prevalent in kids with autism. Having a nutritious and healthy diet plan is very much crucial for growth and brain development. Autism frequently coexists with sensory sensitivities, physical conditions including gastrointestinal (GI) diseases, seizures, or sleep disorders, as well as psychological difficulties like anxiety, depression, and attention deficits.
Before delving into specific dietary recommendations, it’s crucial to understand why nutrition is essential for children with autism. Autism spectrum disorder (ASD) can be associated with a range of gastrointestinal and metabolic issues. These issues may affect your child’s digestion, nutrient absorption, and overall health. Additionally, some children with autism have specific dietary preferences or sensitivities.
Ensuring your child receives a balanced diet is fundamental. Aim for a variety of foods that provide essential nutrients. Include fruits, vegetables, lean proteins, whole grains, and dairy or dairy alternatives in their meals.
Some parents find success with a GFCF diet, which eliminates gluten (found in wheat) and casein (found in dairy products). However, it’s essential to consult with a healthcare professional before making significant dietary changes..
3. Probiotics:
Probiotics are beneficial bacteria that support gut health. Some children with autism experience gastrointestinal issues, and probiotics may help alleviate these problems.Research probiotic strains that have shown promise in addressing gastrointestinal issues common in autism. Look for products containing these specific strains.
4. Omega-3 Fatty Acids:
Omega-3 fatty acids, found in fish oil and flaxseed, have been linked to improved cognitive function. Consider incorporating these into your child’s diet or consult with a healthcare provider about supplements.
ASD children may have specific vitamin or mineral deficiencies. Discuss with a healthcare provider whether supplements are necessary. Common supplements include vitamin D, vitamin B6, and magnesium.
Prioritise whole, unprocessed foods over highly processed options. Whole foods are nutrient-dense and can provide more essential vitamins and minerals.When purchasing packaged foods, read labels carefully. Opt for products with minimal additives, preservatives, and artificial ingredients.
7. Limit Sugary Foods and Artificial Additives:
Too much sugar and artificial additives, which are present in many processed foods, can cause focus to waver and then crash. wherever feasible, choose whole, less processed foods.
Ensure your child stays well-hydrated. Proper hydration is vital for overall health and can also help with digestion.Ensure your child has access to water throughout the day. Encourage regular sips, especially during activities or in warm weather.
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Are you struggling to put together a healthy and appealing lunchbox for your child to take to school? Do you want to ensure that your little one gets the right nutrients to fuel their day? Creating a balanced and nutritious lunch recipes is key to your child’s overall health and performance in school. In this blog, we’ll explore some creative and practical lunch recipes ideas for packing a lunch box that your child will love, while also keeping their energy levels up and their minds focused.
Whole grain bread is an excellent base for sandwiches. It’s high in fiber and complex carbohydrates, providing sustained energy. Fill sandwiches with a variety of vegetarian options like hummus, avocado, cucumber, lettuce, and tomato. Consider making a veggie wrap with whole wheat tortillas and fillings like shredded carrots, spinach, and a tasty bean spread.
2. Protein-Rich Options:
Vegetarian sources of protein are essential. Include foods like: Legumes: Chickpeas, black beans, and lentils can be used in salads or made into tasty bean dips. Tofu: Marinated and grilled tofu slices or cubed tofu in a stir-fry add a protein punch. Nuts and Seeds: Almonds, cashews, and pumpkin seeds are excellent for snacking and provide healthy fats and protein. Cheese: If your child consumes dairy, cheese sticks or cubes are convenient and provide protein and calcium.
3. Colourful Vegetables:
Fresh, colourful vegetables not only add nutrition but also visual appeal to the lunchbox. Cherry tomatoes, bell pepper strips, baby carrots, and snap peas are perfect for munching. Consider packing a small container of ranch dressing or hummus for dipping.
Fresh fruits provide natural sweetness and essential vitamins. Some options include: Sliced apples or pears with a dash of cinnamon. Berries, such as strawberries, blueberries, or raspberries. Sliced oranges or mandarins, easy to peel and eat.
5. Homemade Snacks:
Instead of store-bought chips or cookies, prepare healthy homemade snacks. Baked sweet potato fries or vegetable chips are a great alternative. Make granola bars with oats, nuts, seeds, and dried fruits for a nutritious snack.
Nut butters (like almond or peanut butter) can be used in various ways: Spread on whole grain bread or crackers. Make a classic PB&J sandwich with whole fruit preserves. Create “ants on a log” by spreading nut butter on celery and topping with raisins.
Water should be the primary beverage in your child’s lunchbox. You can also include herbal teas or naturally flavoured water with slices of lemon or cucumber for variety.
Best kidsfriendly recipes for lunchbox
Finding good recipes for lunchbox for kids is one of the most difficult chores for many mothers, especially if their children are picky eaters. As mothers, we are more concerned to pack children’s lunch boxes with nutrition and making it exciting for them. Here is a collection of recipes for lunchbox that is healthy and nutritious.
Take wheat and sorghum flour to make a soft dough. Make a big roti and keep aside.
Heat oil in pan and add grated ginger garlic. Add sliced onion, capsicum, grated cabbage, carrot and saute.
Add chilly sauce, soy sauce, sprinkle salt over veggies and mix well. Cook them for 5 minutes on high flame. Continuously stir the veggies.
Take roti on a plate and spread Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here).
Cut it on one side. Spread pizza sauce, put veggies, place paneer slices and cheese on each quarter. Fold it and place it over grill pan. Drop little oil on edges and cook on both sides for 3-5 minutes on low flame.
Veg-wrap is ready to serve.
1 Veg wrap – 145 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)
Grind it with chilies, ginger, garlic and 1/2 tbsp salt. Keep aside for 20 minutes.
Add curd and whisk for 5-7 minutes. The moong dal batter is ready.
Grease the idli stand and pour the batter in each mould. Let it cook in steam for 15 minutes. Fluffy moong dal idli is ready.
Cut the idli into 4 equal pieces. Heat oil in a pan. Put mustard seeds, curry leaves, grated ginger, turmeric and idli pieces. Add Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) over it.
Fry on low flame for 3-5 minutes. Squeeze lemon over it and garnish with coriander leaves.
1 cup – 130 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)
Take gram flour in bowl. Add carrom seeds, salt and beetroot puree.
Add Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) . Mix all the ingredients well. Add water to make paste.
Dip multigrain bread in the batter and place on heated skillet.
Drop oil on the edges and cook on low flame for 3-4 minute. Flip over the bread and cook from other side.
Cut into tringles and serve!!
1 pakora – 125 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)
Make sure they have a decent breakfast and that their other meals are well-balanced. Examine their pre-lunch snack to ensure it isn’t so filling that it impairs their appetite for lunch. Don’t be concerned if your youngster still has some lunch leftover. Always come up with new recipes for lunchbox and make their mealtime enjoyable.
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Are you looking for a natural way to increase your brainpower? Do you want to improve your mental focus and clarity? By including brain healthy drinks recipes in your diet, you can support your cognitive function in a tasty and nutrient-dense way. We’ll examine the benefits of smoothies for brain health in this blog and offer you some delectable smoothie recipes to try.
Let’s first explore the benefits of these smoothies for fostering mental clarity before moving on to the recipes.
1. Nutrient-Packed Ingredients:
Brain-friendly smoothies are packed with nutrients, including vitamins, minerals, and antioxidants, which support the health of the brain. These substances can improve cognition in general, including memory and concentration.
2. Convenience:
Smoothies are a hassle-free option for people who are busy because they are quick and simple to prepare. These quick-to-prepare brain-boosting mixtures can be blended and carried with you wherever you go.
3. Tasty and Versatile:
Smoothies that are both tasty and versatile. These smoothies are both tasty and healthy. You can alter them to your preferences and still get the cognitive advantages.
Vitamin C is abundant in oranges, whereas Vitamin A is abundant in carrots. This delicious combo may help to boost the immune system while also acting as antioxidants to protect your skin and eye. Carrot juice can help to minimise brain cell inflammation and boost memory. It is one of the healthy drinks recipes for brain health. (7 healthy benefits of carrot for kids)
Orange Carrot Juice
Ingredients
3 Peeled oranges
1/4 cup Diced carrot
1 tbsp Iyurved’s Family Prebiotic Gut drink Powder (order here)
Preparation
Blend the oranges, carrot and Iyurved’s Family Prebiotic Gut drink Powder (order here) for 3-5 minutes until desired consistency.
And serve fresh!!
1 cup – 96 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Family Prebiotic Gut drink Powder gives 56 calories with 10g of prebiotic fibre).
2.Blueberry andStrawberry Juice
Berries, such as strawberries, blackberries, blueberries, and acai berries, are delicious and can aid with long-term brain health and age-related memory loss. Berries are high in antioxidants, which protect cells from harm and may even alter how neurons interact in the brain. Blend your kid’s favourite berries into a smoothie or juice for breakfast or a snack, and sip their way for better memory. (Hormone happy fruits for teens and kids)
Blueberry and Strawberry juice
Ingredients
2 cup Chopped strawberries and blueberries
1 tbsp Iyurved’s Family Prebiotic Gut drink Powder (order here)
Preparation
Add chopped strawberries and Iyurved’s Family Prebiotic Gut drink Powder (order here) into the blender and blend until it is smooth.
Serve fresh!!
1 cup – 235 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Family Prebiotic Gut drink Powder gives 56 calories with 10g of prebiotic fibre).
3. Pomegranate Milkshake
Pomegranate is high in antioxidants, which aid in the repair of cell damage in the brain and body caused by the presence of free radicals. Besides, drinking pomegranate juice enhances blood circulation, which improves oxygen flow to the brain and leads to improved cognitive performance. Drinking pomegranate juice in the middle of the day can also aid improve brain function and memory. It is one of the best drinks good for brain health. (6 best foods for digestion and constipation in kids)
Pomegranate juice
Ingredients
1 cup Pomegranate
1/2 cup milk
1 tbsp Iyurved’s Brain Booster chocolate spread
Preparation
Add pomegranate, milk and Iyurved’s Brain Booster chocolate spread into the blender and blend until it is smooth.
Serve fresh!!
1 cup – 154 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Brain Booster chocolate spread gives 122 calories with 3.17g of protein)
4. ALMOND MILK
Almonds are well-known for their memory-boosting properties and almond milk is one of the healthy drinks recipes for brain health. As a result, every mother offers her children soaked almonds every day during examinations. The protein present in almonds has been shown to help with memory and cognition. Almonds are high in vitamin E, which helps keep brain cells active and improve memory. (Top 6 Benefits of almond for kids)
Almond milk
Ingredients
1 cup Milk
2 tbsp dried almond powder
1 tbsp Iyurved’s Brain Booster chocolate spread
Preparation
Heat milk in a pan and add almond powder. Bring it to a boil.
Cool and add Iyurved’s Brain Booster chocolate spread.
Serve!!
1 cup – 180 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Brain Booster chocolate spread gives 122 calories with 3.17g of protein).
5. Beetroot juiCe
Beetroot juice, which is high in nutrients, is one of the healthy drinks recipes you can give your kids. It contains vitamin A, K, C, and beta carotene, as well as antioxidants, folate, and polyphenols, all of which are good for your children. Beetroot is high in nitric acid, which helps to improve blood flow to the brain, which in turn helps to improve brain health. (7 Proven Health Benefits of beetroot for kids and adults)
Beetroot Juice
Ingredients
1 cup Chopped Beetroot
1/2 tsp Chopped ginger
1 tbsp Iyurved’s Family Prebiotic Gut drink Powder (order here)
Preparation
Add chopped beetroot, ginger and Iyurved’s Family Prebiotic Gut drink Powder (order here) into the blender and blend until it is smooth.
Serve fresh!!
1 cup – 100 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Family Prebiotic Gut drink Powder gives 56 calories with 10g of prebiotic fibre).
Along with these drinks, try to incorporate nutrients like omega 3 fats, B vitamins and antioxidants that are good foods for brain health for kids. They can help to improve the health of the brain, boost memory, cognition and attention.
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Are you worried about your child’s Nutrition? Have you given a thought of adding peanuts in your kids diet? Do you want to further unravel its benefits? Being a parent, it’s challenging to provide the best nutrition for your child’s active growth and development. Peanuts, the tiny & crunchy wonders, are not just a delicious delicacy but a great source of nutrients that promote brain function. Let’s get some deeper insights into its functional benefits!
WHATSAPPfor concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.
Nutritional Importance of Peanuts
Peanuts are a healthy source of fuel for the brain since they are packed with important nutrients including the vitamins E and B complex, as well as minerals like magnesium, phosphorus, and zinc. These vitamins and minerals are essential for boosting memory, cognitive function, and overall brain health. Furthermore, peanuts are a fantastic source of healthy fats including omega-3 fatty acids and monounsaturated fats that support brain health and stave off cognitive decline. Including peanuts in your diet can be a wise decision for maintaining a sharp and growing mind because of their great taste and amazing nutritional profile.
Frequently Asked Questions
Are peanuts good for autistic kids?
For children with autism, peanuts can be a healthy and useful snack. However, it’s crucial to take into account each child’s unique requirements as well as any dietary restrictions or allergies they might have. It is advised to seek advice from a medical professional or a trained dietitian to ensure that children with autism receive a suitable and individualized approach to nutrition.
Are peanuts good for improving cognitive functions?
Yes, peanuts can improve cognitive abilities. They include a number of minerals, including zinc, magnesium, phosphorus, vitamin E, and the B-complex vitamins, all of which are known to enhance brain health. Furthermore, peanuts are a wonderful source of healthy fats including omega-3 fatty acids and monounsaturated fats, which are crucial for healthy brain function and may help prevent cognitive decline. A balanced diet that includes peanuts can help to preserve and improve cognitive abilities.
Are peanuts healthy for kids?
For young children, peanuts can be a wholesome and nourishing food option. Peanuts boost overall health, support growth and development, and provide sustained energy. It’s crucial to remember that some kids may be sensitive to it because they are a common allergen. Peanuts can be introduced to children’s diets in an age-appropriate form, such as smooth peanut butter or finely crushed form, if there are no allergies or choking risks.
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Does your child frequently experience stomach ache? Is your child burping all the time? Does your child eat less than usual because they feel full? Did your child have a enlarged or swollen belly? Does your child have a very limited appetite? These are some signs of “Gastritis”. More than half of the people around the globe have gastritis. It can cause serious illness by damaging the inner lining of the stomach. Can we fix it in a more convenient way? Let’s say goodbye to gastritis with these effective home remedies.
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Feedback from parent
Home remedies for gastritis
Here are 12 effective home remedies for gastritis that help to ease the symptoms:
1.Yogurt and turmeric
Yogurt is one of the best sources of probiotics, which helps in strengthening the digestive tract and promotes gut health. It is high in protein, calcium, vitamins and probiotics which can enhance the good bacteria in the gut. Yogurt is the best food for kids’ gut health. Turmeric has antibacterial and also antiviral properties and acts as one of the best home remedies for gastritis. It helps to treat the inflammation of the stomach.
Ingredients
Yogurt and Turmeric powder
Things to do
Add a pinch of turmeric powder in yogurt and have it every day.
Kanji is a popular Indian fermented drink, which contains lots of gut friendly bacteria (probiotics) which aids in digestion, reduces bloating, gas and also promotes a healthy gut. It has a tangy, spice and tart flavor. In India, it is used as a detox drink after festival binge eating, which helps in digestive issues.
Ingredients
Carrots and beetroots
Mustard seeds
Asafoetida (Heeng)
Salt
Turmeric
Water
Procedure
Wash the carrots and beetroot and chop them into small pieces.
Boil the water and add chopped carrots and beetroot, 1 teaspoon of salt and mustard seeds, a pinch of turmeric powder and asafoetida
Let it cool and blend the ingredients.
Fill it in a glass jar and allow it to ferment for 3-5 days.
Kefir is a combination of bacteria and yeast fermentation. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. It has a tangy flavour and a consistency similar to a drinkable yogurt. It is a rich source of probiotics that can help maintain gut health, proper digestion and support the immune system. Kefir is one of the best foods for digestion problems.
Sprouted grains are fiber rich food. The concentration of fiber increases in sprouted grains. Fiber is one of the most important components for maintaining gut health. Fiber nourishes the good bacteria in the gut and promotes elimination and also detoxification of the colon. It also diminishes the symptoms of gastritis.
Ingredients
Mung bean
Moth bean
Black chenna
Salt
Turmeric
Procedure
Soak mung bean, moth bean, black chana overnight, let it sprout and grind it to make paste.
In a bowl, add the sprout paste, curd, chopped onion, tomato, salt, a pinch of turmeric and mix well.
Pour the batter on a hot pan and cook it for 2 minutes on low flame.
Drop oil on edges and flip it to cook on the other side till it turns golden.
Things to do
You can have this sprouted grain pancake for breakfast and also for dinner.
Banana stem is a great home remedy for gastritis, as it is 60% fiber or it is a fiber rich food which helps in bowel movement and contributes to the growth of beneficial bacteria in the gut. It helps in balancing the level of acid in the stomach. It also helps in flushing out toxins from the body and helps to maintain proper gut health. Banana stem is extremely high in Vitamin B6, which keeps haemoglobin high, gives ample energy and also help kids fight weakness, fatigue and crankiness.
Ingredients
Banana stem
Curd
Turmeric
Water
Salt
Procedure
Remove the outer layer of banana stem and chop it into tiny cubes.
Wash the chopped pieces in water for 2-3 times.
Remove the external fibers from the stem.
Strain the water and add curd, a pinch of turmeric and salt to taste.
Things to do
You can have this banana stem raita with your meals.
Honey is an excellent food for boosting digestion in children and treating digestive problems. It is a good prebiotic that aids in the maintenance of healthy gut flora. It also aids in the treatment of constipation and speeds up the process of digestion. In addition, it is considered as one of the best home remedies of gastritis and prevents stomach ulcers and inflammation. Honey can also help with indigestion, bloating, and flatulence.
Things to do
Mix 1-2 teaspoons of honey in warm water and drink every morning on an empty stomach.
Garlic is a prebiotic, naturally high in inulin, a type of non- digestible carbohydrate that feeds the good bacteria in your gut and also prevents disease promoting bacteria from growing at the same time. It alleviates the symptoms of gastritis.
Things to do
Chop the raw garlic into tiny cubes. Eat the garlic chunks directly or also have it with a teaspoon of honey each day.
Green tea contains polyphenols and it helps to improve your body’s digestive process. Studies on green tea extracts have demonstrated drinking the green tea with honey is an excellent home remedy that helps to reduce inflammation caused by gastritis. Green tea extract has high antioxidant content, which also helps to improve health and body composition.
Ingredients
Green tea
Water
Honey
Procedure
Boil the water and pour in a glass
Add 1 teaspoon of green tea in the water and soak it for 3 minutes.
Filter the tea leaves and add 2-3 teaspoons of honey.
Things to do
You can drink a cup of green tea one or two times a day.
The Aloe Vera plant is water-dense. It is the best way to detox your body. This plant keeps the body hydrated and provides a way to flush out impurities. It is a rich source of antioxidants, which helps fight free radicals and also lowers oxidative stress on your body. Aloe Vera is proven to clean toxins from the liver. It also decreases irritation in the stomach and intestine.
Ingredients
Aloe vera gel (1 leaf)
Honey (3-5 tea spoons)
Water (1 litre)
Procedure
Wash the sap from Aloe vera and remove the thorns
Peel the aloe skin
Cut the aloe vera gel into tiny cubes and wash it properly
Add aloe vera gel and honey in boiling water.
Cook in simmering water for 10 minutes.
Let it cool for sometime
Also, you can store it in the refrigerator upto 1 week.
Things to do
Each day, you can drink 1 glass for one or two times.
Cabbage is rich in vitamin C, flavonoids and antioxidants. It helps in treating the inflammation and improves gut health. Papaya contains enzymes like papain and chymopapain. It was believed that the natural enzymes present in papaya help to improve digestion and also reduce the inflammation caused by gastritis.
Ingredients
Cabbage
Papaya
Turmeric
Water
Procedure
Wash and chop the cabbage into small pieces.
Peel the papaya, remove the seeds and cut into small pieces.
Cumin seeds (jeera) have anti-inflammatory and also anti-bacterial properties. Cumin contains bioactive compounds like polyphenols and antioxidants which helps to prevent oxidative stress. Jeera water has cooling properties that aids in digestion and also improves gut health. Jeera is easily available so it is one of the most convenient home remedies for gastritis.
Procedure
Boil 1 litre of water and add 3-4 teaspoons of cumin seeds for 10 minutes.
Strain the water and remove the cumin seeds.
Let it cool and have it regularly
You can also store it in a pot.
Things to do
You can drink jeera water instead of normal drinking water everyday.
Tender coconut water is one of the simple home remedies for gastritis. Coconut water contains electrolytes, Vitamin B and minerals. It is proven to have cooling properties. It helps to reduce the inflammation of the stomach and also aids in digestion.
Things to do
Drink 2-3 glasses of coconut water after each meal.
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Do you always feel dull? Do you more often experience low energy levels all the time? Then this can be a strong sign for low haemoglobin levels in blood. Low haemoglobin levels or a low red blood cell count are indicators of anaemia. It’s a typical issue with kids due to iron deficiency. And that’s what is the main culprit as the body does not get enough oxygen and thus results in tiredness and utter weakness! Can we do something about it? Yes, definitely! The main cause behind low haemoglobin levels is Iron deficiency.
For children’s healthy growth and development, both physically and mentally, iron is a vital dietary mineral. Children who don’t get enough iron in their bodies can suffer serious consequences because their muscles, tissues, and cells won’t obtain the oxygen they require. And thus with the consumption of foods high in iron, its level bars can be elevated.
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What is haemoglobin?
Our red blood cells contain an important protein called Haemoglobin . This protein carries oxygen along with it through the blood. Our cells are given energy by this oxygen. Thus, a low haemoglobin concentration could indicate a number of illnesses, including cancer and several types of anaemia.
Signs and Symptoms
Some common signs of Low haemoglobin levels include:
Fatigue
Pale skin and gums
Weakness
Shortness of breath
Rapid or irregular heartbeat
Problems with growth and development in children and teens
Cold hands and feet
Dizziness
Pain in bones, chest, belly
Some important things to remember
Certain forms of anaemia are passed down through your genes, and infants may have it from birth.
Women are at risk of iron-deficiency anaemia because of blood loss from their periods and higher blood supply demands during pregnancy.
Older adults have a greater risk of anaemia because they are more likely to have kidney disease or other chronic medical conditions.
Iron deficiency affects about 20% of women, 50% of pregnant women, and 3% of males. Increased consumption of foods high in iron is the frequent solution.
Let’s look at the foods that can help.
Nutritional Tips
The foods rich in iron includes:
1. BEETROOT
Beetroot is one of the best ways to increase haemoglobin levels as its one of the foods high in iron. Studies suggest that drinking 500ml of beetroot juice a day can reduce the risk of anaemia in kids. Beetroots are rich in B vitamins, iron, manganese, copper, magnesium, potassium and also contain betalains (a class of antioxidants), that helps in reducing free radicals and inflammation in the body. It helps in proper digestion, boosts immunity and also improves blood circulation.
It is one of the iron-rich foods for kids. Bitter gourd is a rich source of vitamins and minerals. It is also extremely rich in iron and other nutrients like magnesium, potassium and vitamins like A and C. Along with vitamin A and C, it is also high in calcium. Various antioxidants and anti-inflammatory compounds are present in bitter gourd.
3. SPROUTED BLACK CHANA
Soaked black chana is one of the best sources of iron for the vegetarians. It helps in improving the hemoglobin levels. Sprouts are low in calories and rich in fibre, enzymes, protein and other micronutrients. Also, black chana contains wide range of phytochemicals including carbohydrates, amino acids, proteins, flavonoids, iron, phosphate, chloride, etc.
4. SPROUTED MOTH BEAN
It has high nutritional content. Rich source of protein, carbohydrates, calcium, Iron, potassium, magnesium and B vitamins; it should be a part of your daily diet plan. However, Soaking and sprouting increases its nutritional value and makes it more digestible.
5. BLACK PEPPER
According to a study, black pepper helps in treating anaemia. It is also an outstanding source of vitamin K and manganese. Studies show that it is also rich in calcium, Iron, zinc, Copper, Chromium and dietary fibre. Apart from this, it contains many health-promoting components such as flavonoids, terpenes, tannins and alkaloids.
6. TAPIOCA STARCH
Tapioca is a delicious starch extract derived from the cassava plant. High in dietary fibre tapioca helps in digestion and constipation. Fibre bulks up the stool, which may help move it through the digestive tract, thereby eliminating constipation, bloating, and intestinal pain. It is also a food rich in protein, calcium, iron and vitamin K, all of these support the overall growth of kids.
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Who wouldn’t love a nutridense and tasty food? Of Course, everyone would! Especially recipes cooked with authentic ingredients are just so superb and mood enlightening. So How do you like to pour in some extra nutrition into your Kids diet? Have you ever thought about tasty and healthy food recipes packed with ayurvedic herbs? Ayurvedic herbs like Ashwagandha, Brahmi, Shankhapushpi contribute to enhancement in brain’s functioning by maintaining overall sound brain health! And thus adding them into your recipes all-together is indeed a great way to begin.
Let’s look at some interesting recipes using Iyurved’s savoury spread.
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8 TASTY AND HEALTHY FOOD RECIPES USING BRAiN BOOSTER SAVOURY SPREAD
Let’s take a look at these 8 tasty and healthy food recipes fortified with the richness of Ayurvedic herbs. Perfect healthifying meals for all! Its a collection of kids friendly savoury recipes that can become your kids favourite.
Soak moong dal overnight and grind it to make paste.
In a bowl, add curd, chopped onion, capsicum, tomato, ginger and chilies(optional), salt, Iyurved’s Brain Booster savoury spread (order here) and mix well.
Pour the batter on hot pan and cook it for 2 minutes on low flame. Drop oil on edges and flip it to cook on other side till it turns golden.
Serve this tasty and healthy food recipe rich with herbs!!
1 cheela – 128 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Brain Booster savoury spread gives 126 calories with 5.36g of protein)
3. Paneer vegetable fried rice
It is no surprise that paneer, or cottage cheese, is a household staple in most Indian households. Paneer is healthy, high in protein and calcium, simple to prepare, and also versatile enough to be used in a number of tasty and healthy food recipes. This is also why paneer is a favourite among moms, especially when there are fussy eaters in the family!
In a pan, add ghee, cumin seeds and allow it to splatter.
Add chopped onion and saute well. Then add grated carrot, chopped beans and fry until they turn soft.
Now add grated panner, Iyurved’s Brain Booster savoury spread (order here),pepper powder, salt and mix well.
Next, add the rice, mix well and fry for 2- 3 minutes until everything is properly combined.
Finally season with cinnamon powder and turn off the flame.
Sprinkle some coriander leaves and spring onion and serve!!
1 cup – 385 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Brain Booster savoury spread gives 126 calories with 5.36g of protein)
4. Carrot beetroot pasta
It is one of the pasta recipes with vegetables like beetroot and carrot that are complete, nutrient-dense superfoods, also rich in vitamins and fibre. Also, aids in relieving constipation by boosting the metabolic system. Along with the phytonutrients, beets are high in iron, while carrots are fibre-rich and keeps the gut healthy. (7 Proven health benefits of beetroot for kids and adults)
Take a bowl and add jowar flour, tapioca flour, cooked oats, yeast (optional), salt and water to make a soft dough for millet pizza base.
Leave it to rise for an hour.
Preheat oven for 5 min. Roll millet pizza base and apply Iyurved’s Brain Booster savoury spread (order here) and pizza sauce. Sprinkle cheese, bake for 10 min at 220 degree celsius.
Nutritious pizza is ready to serve!!
1 Pizza – 246 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Brain Booster savoury spread gives 126 calories with 5.36g of protein).
Tomato soup is a South Indian tomato rasam dish that is especially good for newborns who have a cold or cough. When they are unwell, it makes digestion simpler and promotes a quick recovery. This also improves immunity, aids digestion, and stimulates appetite in children. It not only calms the stomach, but it also tastes great. It can be served as a soup or combined with steam-cooked rice for children. (Reasons for loss of appetite and 5 foods to increase your child’s appetite)
In a saucepan, add water and boil the tomatoes for 5-10 minutes.
Switch off the flame and let it cool down. Then peel the skin off the tomatoes and keep it aside.
In another pan, roast the pepper, cumin seeds, garlic and grind them along with the peeled tomatoes to form a smooth paste.
Then heat the saucepan with oil, add tomato paste, Iyurved’s Brain Booster savoury spread (order here) and cook for a minute.
Add water and boil for 5 minutes on low flame.
Garnish with coriander leaves and Serve!!
1 cup – 53 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Brain Booster savoury spread gives 126 calories with 5.36g of protein).
8. Aloo gobi paratha
Aloo gobi paratha is basically an Indian flatbread dish stuffed with a mixture of veggies. This is a paratha dish with a potato and cauliflower filling within. An ideal lunch box menu for kids.
Aloo gobi paratha
Ingredients
2 cups Wheat/Jowar/Ragi flour
1/2 cup mashed cauliflower (gobi) florets (boiled and mashed)
Mix wheat flour and salt in a bowl. Gradually add water little by little and knead to make a soft dough.
In a pan, add ajwain or jeera, ginger garlic paste, mashed aloo and gobi, chilli powder,turmeric powder, coriander powder, Iyurved’s Brain Booster savoury spread (order here) and salt, mix well and cook for 3 mins in low flame.
Divide the dough into equal portions.Take a small ball and flatten it out lightly..
Place the gobi aloo filling and seal it on top and roll the paratha evenly.
Heat the tawa , spread oil, cook on a medium flame for few seconds.
Once one side is done, flip it over. Apply oil till it turns golden brown.
Drizzle some ghee on both sides and serve hot.
Aloo gobi paratha is ready!!
You may add Iyurved’s Brain Booster savoury spread to the paratha dough or spread 1 tbsp over the paratha while serving.
1 Aloo gobi paratha – 244 calories Additional nutrition benefits ( 1 tbsp of Iyurved’s Brain Booster savoury spread gives 126 calories with 5.36g of protein)
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