Healthy Breakfast Ideas For Kids

Your morning sets up the success of your day. If your child starts their day with healthy and nutritious breakfast you will see a difference in their health and academic performance. Studies show that kids who eat breakfast do better in school, have better concentration, perform better in sports and remain energetic throughout the day. Breakfast is the most important meal of the day out of all the meals as it refuels your body after a long night of sleep. A healthy breakfast is very important for your kid’s growth and weight management

Benefits of breakfast

  • Eating breakfast boosts your metabolism.
  • Improves concentration and attention
  • Keeps you feeling fuller for long and reduces the risk of starving, hence control weight.
  • Studies have shown that people who eat breakfast consume more vitamins, minerals and fiber throughout the day.
  • Keeps you energetic throughout the day.
  • If you skip your breakfast, obviously you are going to eat much in the next meal, this will increase the chances of being overweight.
  • If you don’t eat breakfast you may be in a bad mood throughout the day.
  • Doing Breakfast keeps the blood sugar level stable during the day.

A healthy breakfast should be packed with protein, fiber and carbohydrates that will give you energy to kick start your day and keep you full for a longer time. Below are some healthy and nutritious breakfast recipes that you can daily offer your child so that they can jump start their day.

Healthy breakfast ideas

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.

Quinoa Peas Meal

Ingredients:

  • ½ cup quinoa boiled in equal water
  • 2 tbsp oil
  • 1 small onion chopped.
  • ½ cup peas.
  • 1 pod garlic and ginger chopped.
  • 1 tsp cumin seeds.
  • 2 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • Lemon juice fresh
  • Green chilli chopped (optional)
  • Salt
  • Chopped handful coriander

Heat oil in a pan. Add cumin ginger garlic and onion. Sauté for a minute. Add peas. Add salt. Add chilies. Cook for 3 min. Add boiled quinoa (no water at all)and Iyurved’s savoury spread. Cook for 5 min. Add lots of lemon juice to taste spicy, salty and sour. All flavors! Garnish with coriander. Serve!

Paneer Paratha with hidden radish

Ingredients:

  • 4 small radish
  • 2 cups Jowar/ sorghum or whole-wheat flour (or as much required to make super soft dough)
  • Salt (as per taste)
  • 4 tbsp Iyurved’s 5 herbs and 7 Nuts savoury spread (order here)
  • Paneer or firm tofu (mixed with spices of choice)

Keep the dough very soft. Take a ball of dough Scramble Paneer or firm tofu. Add spices of choice and salt stuff mixture in the fattened ball of dough, roll the ball into a thin paratha/tortilla, cook on both sides and apply little ghee

Sprouted Mung Bean (Moong Dal) Cheela/ Pancake

Ingredients:

  • 1 cup mung bean/ moong dal
  • Salt
  • 1 tsp Ajwain/ Carom seeds
  • 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 pod ginger
  • 1 tsp cumin seeds

Wash and soak for 30 min to remove impurities (Why soak?). Add fresh 2 cups of water and leave to soak further for 4-5 hours. Grind the paste with ginger pod. (Added health benefits of fermenting?) Leave the mixture covered with a lid to ferment for a few hours or make immediately. Add salt, herb and nut spread, cumin and carom seeds when ready to cook. Heat iron or non-stick pan. Grease lightly. Spread one big spoon of mixture and spread circular till thin. Cook covered with a lid. Flip to cook on the other side. Serve with any sauce or plain! (Added health benefits of using iron pan?)

 Millet Upma 

Ingredients:

  • Ghee (clarified butter) or oil
  • 1 tbsp mustard seeds
  • Curry leaves
  • Crushed roasted Peanuts
  • 1 chopped onion (or more veggies)
  • 1 tbsp grated ginger
  • 1 cup little millet or semolina
  • 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 2 cups water

After the veggies are cooked and turn brown, add Iyurved’s 5 herbs and 7 nuts savoury spread (order here). Roast again. Add millet or semolina. Add water. Cover and cook for 8-10 minutes till soft and water is absorbed. Garnish with coriander. Serve hot!

Millet Halwa 

  • 1.5 cups Ragi (finger millet)
  • 2 tbsp Ghee (clarified butter)
  • 3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • ½ cup jaggery
  • Water
  • ½ tsp Cardamom powder

Roast Ragi/ millet once aromatic add Ghee and Iyurved Spread Keep Roasting till change in colour (keep low flame) Take water and jaggery and melt once mixture thickens slightly, add mixture. Keep mixing. Add more water if the paste becomes too hard to mix. Soon the mixture will be cooked well and will leave edges. Add Cardamom powder. Serve garnished with nuts and cardamom powder.

BEETROOT WRAP

  • 1cup Ragi flour (optional)
  • 1 cup chickpea flour or mung bean paste (soak mung bean for 4 hours, blend with water to make thick batter)
  • 1 beetroot grated/ puréed (uncooked)
  • 200mg Tofu (mashed)
  • 3 tbsp Sesame Seeds
  • Water (as required)
  • Salt (as per taste)
  • 2 tbsp grated ginger
  • 2 tsp Ajwain/ Carom seeds
  • 2tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • Coriander leaves (chopped)

 Mix all these ingredients together to make it better. Spread 1 serving spoon batter on a non-stick pan. Apply some oil. Flip the other side. Taste best with coconut chutney.

(What happen when you eat beetroot daily?)

Whole Grain Pizza cups

Stuffing:

  • Sprouts of any kind (pea sprout, alfaalfa etc)
  • Cheddar cheese or vegan or any
  • chopped onions
  • chopped tomato
  • basil, pine nut, sesame spread (blend basil, garlic, pine nuts and sesame seeds, nut milk in a thick smooth paste form) or use Iyurved’s 5 herbs and 7 nuts savoury spread (order here)

Dough:

  • Equal part Ragi flour or amaranth flour or Rye flour or Sorghum flour (any two)
  • Add salt and oregano
  • Add 2 tbsp psyllium husk (optional but good)
  • 1 boiled sweet potato (optional)
  • 1 tsp yeast (optional)
  • 5 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • water or yogurt to knead into sticky dough
  • 1 tbsp nutritional yeast (optional but good)
  • Mix all this together into a sticky dough and leave to rise for 2 hours covered lightly with a cotton cloth and loose lid.

Preheat 5 minutes, Bake for 15 minutes at 200 Celsius.

APPLE AND BANANA MUFFINS

  •  Eggs or 2 tbsp chia or flax seeds powder soaked in 6 tbsp warm water till it becomes lumpy
  • 2 mashed banana
  • 1 tbsp butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1.5 cup whole-wheat flour or almond flour
  • ¾ tsp baking soda
  • Pinch of salt
  • 1 small apple cut in small chunks
  • Honey (optional)
  • Choco chips (optional)

Preheat the oven at 175 Celsius for 5 min.Mix eggs/ chia or flax paste, banana, and butter or Iyurved’s 5 herbs and 7 nuts savoury spread (order here) in a bowl. Add flour, baking soda, apple chunks, salt to the bowl and Mix well. Feel free to add chocolate chips to the mixture. Taste the mixture for sweetness or else add honey. Divide batter into muffin pan or moulds. Bake for 16 to 18 minutes or until golden brown and the toothpick/ knife inserted into the center comes out clean. Cool on the wire rack and eat! Feel free to add chocolate chips to the mixture. Add melted dark chocolate or Iyurved’s 5 herbs and 7 nuts Choco spread (order here) on top (optional)

(Benefits of eating banana and apple)

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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Join 9000+ KIDS NUTRITION Community for Parents of small Kids & Teens.

Foods and Remedies recommended by a Nutritionist expert.

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The Top 5 Reasons Why Your Kids Should Eat Beets (And you should too)!

Beetroot belongs to the same family as spinach which means that both the leaves and root of beetroot may be eaten. The leaves have a bitter taste whereas the root is sweet. There are many health benefits of beetroot for children as well as adults and that is why it should be in your must buy list every time you go shopping for vegetables. It should be among your children’s favorite vegetables and for good ‎reasons! Beetroots are highly nutritious and extremely delicious. 

What are the health benefits of beetroot for children?

The following is the nutritional profile for one cup of cooked, sliced beetroot:

NutrientAmount% Daily Value
Protein2.8 grams (g)6%
Carbohydrate17 g8%
Fat0.3 g0
Fiber3.4 g12%
Calories744%
Folate136 micrograms (mcg)34%
Manganese0.55 milligrams (mg)24%
Copper0.13 mg14%
Potassium518 mg11%
Magnesium39 mg9%
Phosphorus64 mg9%
Vitamin C6 mg8%
Iron1.34 mg7%
Vitamin B60.11 mg6%

These are just some of the vitamins and minerals you will find in beetroot. There are many more health benefits of beetroot for children including valuable phytonutrients (substances found in plants which are good for health & helps prevent diseases).

Beetroots are superfoods:  A superfood is a food which is rich in nutrients and very beneficial for the overall wellbeing and health of an individual. Superfood contains essential vitamins, antioxidants, micro & macro nutrients and fiber and for this reason, beetroots can definitely be called a superfood as it contains all these nutrients. 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. (What are free radicals?)

Improves digestion: One of the health benefits of beetroot for children is that it is high in fiber and thus helps to improve digestion. If your child suffers from constipation, you should include beets in his/ her diet. One cup of beets contains 4 grams of fiber, most of which is insoluble fiber which aids in regular bowel movements. (Check home remedies for constipation here)

Loaded with iron: Iron is required in the body to make new blood cells which help to carry oxygen to different parts of the body. There are two types of iron: heme-iron which is found in animal products and non-heme iron which is found in beets, grains & legumes. Thus, another important health benefit of beetroot for children is that it can prevent anemia in children by increasing their iron levels. Anemia is a condition in which one lacks enough healthy red blood cells to carry adequate oxygen to the body’s tissues. Having anemia can make your child feel tired and weak. Studies suggest that drinking 500ml of beetroot juice a day can reduce the risk of anemia in kids.(Which other foods can help to increase iron levels?)

Boosts Immunity: Beetroots are a natural antioxidant storehouse and they are essential to enhance ‎your kids’ immune system. Beetroots can help to enhance the immunity of babies & young kids whose immune system is still developing. (Foods to boost immunity?)

Helps in cleansing the body: Combining cucumber, carrot juice & beetroot juice can help to cleanse the body, especially the gallbladder and the kidneys. If your child enjoys lots of junk food like chips, pizza, burger etc., including this juice in his/her diet will help to cleanse the system. (Why is cleansing or detox important?)

Increases stamina and energy levels: There are many health benefits of beetroot for children who are engaged in any types of sports or athletic games. Studies suggest that when athletes add beetroot juice to their regime, it may support exercise endurance and improve performance. It also aids recovery because when muscles are in a resting state, the nitrates present in beetroot helps to bring more oxygen to the muscle cells helping muscles to recover more efficiently. In general, including beetroot in your child’s diet can give the energy boost his/her body needs. 

Improves blood circulation: Betanin is responsible for the red color of beetroots. When you think beetroot, you think red, Blood red! This is the reason why this vegetable can do wonders for your blood circulation. The presence of iron and magnesium helps in blood production, thus helping to prevent anemia. Research suggests that drinking 500ml of beetroot juice a day significantly lowers blood pressure and it was found that blood pressure was reduced in healthy volunteers within an hour of drinking the juice.

Is beetroot safe for babies? 

Like most vegetables, beetroot is safe for babies and can be introduced when he/she has turned 6 months old and started consuming solid foods. Beetroots are loaded with nutrients which support development in infants and can be easy on their palette as well. Start with small quantities and give the beets in a form that your baby will easily be able to digest. (food ideas for 6 months old babies)

For older kids, you can either give them beets in juice form or raw as slices or puree them and mix in their food. There are many beetroot recipes for kids to choose from. (Beetroot wrap recipe)

Recipe of Beetroot Buns with hidden nuts 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 make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

MIX (Wet)

  • 1.5 tsp yeast
  • 2 tsp Molasses or jaggery or coconut sugar
  • 5 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • 1 cup beetroot puree (or little more for sticky dough)

MIX (Dry)

  • 1.5 cups Jowar (sorghum) flour
  • 1/2 cup Rye flour or wheat flour
  • 1 tsp Salt
  • 1/4 cup Chia seeds powder (optional)
  • 1/4 cup Psyllium husk (Isabgol)
Ready to serve!

MAKE DOUGH

  • Combine Wet and Dry
  • Make wet, sticky, shaggy dough (husk drinks water)

RISE (part -1)

  • Cover with cotton cloth and loose lid and rise for 2 hours in dry dark area

RISE (part-2)

  • Make small balls of dough and line in a baking tray (use baking sheet)
  • Cover and Rise for 45 minutes more

BAKE

  • Garnish with black/ white sesame seeds
  • Preheat at 200 celsius for 5 minutes
  • Bake at 200 celsius for 15-20 minutes
  • Serve with any spread (see healthy spread recipes)

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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Why Deworming is necessary for your child?

Every parent wishes to give their child a better environment and a healthy life. Presence of worms in the stomach or intestine of your kid can shatter this wish of yours. These worms badly affect the growth and development (How to help your baby in growth and development?) of kids. The main cause behind this issue is unclean environment which takes a serious toll on the kids’ health.  The World Health Organization stated that “soil transmitted helminth (STH)  infections are among the most common infections in humans, caused by a group of parasites commonly referred to as worms, including three main types that are roundworms, whipworms and hookworms. These intestinal worms can severely affect the child’s nutrition and growth.”  For food and survival, these worms reside in the human intestine where they produce thousands of eggs every day. Consumption of vegetables grown in contaminated soil, drinking or washing hands with polluted water or playing in ground where soil carries these worms and pets with infections are some of the potential sources from where your child can get these worms. There is an increased number of awareness worldwide about deworming for children. It is important to identify the symptoms in children to prevent growth deficiency and infant mortality. Right from the age of two, you should deworm your child regularly. It is important to deworm kids at least once every six months. Children with worm infestations need repeated deworming. This can help your child to increase his/her nutritional (Nutrition for kids) uptake. If it is ignored, these worms are able to form cysts in the liver (How to take care of your kids liver health?) and lungs which can lead to pneumonia and some neurological disorders. So, it is really important to keep a close check on your kids to figure out the symptoms as early as possible and start deworming kids accordingly.   

Why is deworming important for kids?

  • It helps in boosting immune system
  • Helps control infections
  • Keep the child active and healthy
  • Boost growth and development

Symptoms that your child is affected by these worms

  • Feeling hungry every time
  • Complaining sore tummy
  • Diarrhea
  • Loss in weight or loss of appetite
  • Anemia
  • Itching in anal region
  • Constipation
  • Blood in stool
  • Frequent urination
  • Irritating itchiness, Rashes in buttocks
  • Fatigue and lethargy
  • Coughing

Effects of worms on kids overall well being

These intestinal worms affect kids in several ways. Anemia is the most common effect as these worms feed on host tissues, including blood. It results in loss of iron (How to overcome iron deficiency?) and protein (What are some easy nuts and seeds for protein?). Children often suffer from malnutrition because these worms interrupt the process of absorption of nutrients (What is the required nutrition for kids?) through the small intestine.

Some safety measures

Children who are exposed to an unclean environment or are in direct contact with soil are more likely to have these intestinal worms. Dirty hands, toys, and tools are easy instruments for transmission of these parasites through hands to mouth and at the end they enter the body and intestine. Some precautionary measures should be taken to prevent your kids from these worms.

  • Keep the surroundings clean
  • Develop cleaning habits among kids
  • Don’t allow kids to play barefoot in grass or mud
  • Ensure that kid is using clean swimming pool
  • Wash fruits and vegetables properly before consumption
  • Never use Fruit and vegetable that has infested part
  • Never allow your child to drink water from contaminated tank
  • Never serve semi cooked meat or vegetables.

10th February is celebrated as National Deworming Day in India. It aims at eradicating the intestinal parasites among children in the age group of 1- 19 years. There are some medications provided to deworm kids. All of them are safe to use. But it’s always better if one could find some natural ways to get rid of these worms. There are some foods that may help in deworming kids naturally.

Foods to get rid of intestinal worms

Pumpkin seeds: Pumpkin seeds are used as a traditional remedy to treat intestinal parasites. They are rich in an amino acid called cucurbitacin. It is anti parasitic in nature and  helps to paralyze worms in the digestive tract. After that they easily get eliminated through stool. Recent study has also shown that pumpkin seeds can help in parasite removal- especially tapeworms. (Pumpkin seeds millet crackers recipe)

Papaya seeds: Papaya seeds contain a variety of essential micronutrients. It has strong anthelmintic and antiamoebic properties which mean they have the ability to kill intestinal parasites in your digestive tract. A study found that papaya seeds with honey have a positive impact on removal of intestinal parasites. You can mix papaya seeds powder with honey in warm water and can give the child empty stomach in the morning for better results. (Importance of liver health)

Garlic: Garlic has some very effective antiseptic and anti parasite properties that helps to destroy intestinal worms and their eggs. It not only kills the existing eggs but also prevents female pin worms from laying more eggs. Regular use of garlic can help to prevent oxidation caused by parasite toxins. (How to increase breast milk production?)

Turmeric: Turmeric is well known for having antiseptic and antimicrobial properties. These qualities help in eliminating any of the intestinal worms. Drinking buttermilk with a tsp of turmeric daily can help in deworming your children. (Foods to boost your kids immunity?)

Carrots: Carrots are great source of vitamin A and beta-carotene. This orange vegetable can help to deworm your kid. Beta-carotene has ability to destroy the eggs of intestinal worms. Eating it raw after washing properly can is best home remedy for deworming kids. Carrot scrapes the mucus which is home for these parasites. It helps to push away these worms out of the intestine. (Foods and recipes for 6 months old baby)

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

Ingredients:

  • 1 cup gram flour (Besan)
  • 1/2 cup curd
  • 1 tablespoon lemon juice
  • 1 teaspoon salt
  • 1 tablespoon ghee/oil
  • 2 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)

Garnishing:

  • 1 teaspoon mustard seeds
  • 15 curry leaves
  • 2 sliced green chilly
  • 1 handful coriander leaves

Procedure: Mix gram flour, curd, salt, lemon juice, Iyurved’s 5 herbs and 7 nuts savoury spread (order here). Ferment batter for 1-2 hours. Pour boiled water in steamer and grease the utensil with few drops of oil. Pour the batter in greased utensil and cook on low flame for 15-20 minutes. Allow the dish to cool down.

Tempering: Heat a pan with 1 teaspoon oil. add mustard seeds, curry leaves and sliced chilly and 1/2 cup of water. Allow it to boil for 3 minutes. Switch off the flame, squeeze half lemon and let it cool down. Pour it over dhokla and garnish with fresh coriander leaves.

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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Dals: Amazing benefits of different kinds of Lentils

Lentils (known in India as Dals) are small lens shaped seeds and belong to the legume family. It is a yearly crop and major producers of different types of lentils are India and Canada. Different types of lentils are available worldwide which come in a variety of colors and shapes and each one of them has its own nutritional value. 

What are the health benefits of Lentils

Due to numerous health benefits of lentils, an Indian thali (plate) is never complete without Dal and it is extremely popular in north as well as south India. Variety of dishes are prepared with different kinds of lentils and all are amazingly delicious. They can be cooked to consume directly, or sprouted (why sprout?) or made into a batter for wraps (recipe for lentil wrap or lentil soup). There are several health benefits of lentils that make them a must-have in your child’s daily diet.

The following nutrition information is provided by the USDA (United States deptt. of agriculture):

For 1 cup (198g) of cooked lentils with no added salt: 

NutrientAmount
Calories230 kcal
Fat0.8g
Sodium4mg
Carbohydrates40g
Fiber15.6g
Sugar3.6g
Protein18g

Rich in proteins: Amongst various health benefits of lentils, the most important benefit is that it is rich in protein. Protein helps in building muscles & supports generation and regeneration of cells in the body. For kids, protein is a vital nutrient and should be included in their each and every meal. Each 1 cup serving of lentils provides a healthy 18 grams of protein, so it is a boon for vegetarian families and they can depend on lentils for their 90% of daily recommended intake of protein. (Why proteins are important for your kids?)

Aids digestion: Lentils are especially rich in prebiotic fiber which promotes digestive function and fuels the beneficial gut bacteria which are so important for our health. A diet rich in fiber is associated with a number of health benefits. (What is the role of prebiotics for good health?)

Reduces chronic diseases: Lentils have the highest total phenolic content in comparison to other common legumes which helps in reducing chronic diseases like diabetes, obesity, cancer and heart disease. (How to control the weight of the child?)

Supports heart health: Lentils are rich in fiber, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also high in iron and vitamin B1 which helps maintain a steady heartbeat.

What are the different types of lentils?

Lentils come in different colours and slightly different shapes.

Green Moong:  Whether you eat them whole, with the skin on, without the skin or split, they are extremely beneficial in providing your body with proteins. Green moong sprouts are a wonderful source of protein. It is high in dietary fiber and also a good source of manganese, potassium, folate, magnesium, copper, zinc, and vitamin B.

Yellow moong dal: In addition to proteins, yellow moong dal is rich in iron and potassium and very easy to digest. It can be easily given to babies as their first solid meal in the form of khichadi combined with rice. (What foods can be given to babies who are starting solids?)

Arhar or toor dal: Arhar dal is packed with all the healthy nutrients and is widely used in North as well as south Indian cuisines. It contains nutrients like iron, folic acid, magnesium, calcium, Vitamin B and potassium making it vital for your child’s proper growth and development. (Nutrition tips for toddlers?)

Urad dal: Urad dal is usually called black dal when whole and white when it is skinned and split. It is great in taste and in nutritional content. Urad dal is one of the best options to improve your digestion. It is a great source of protein and also helps lower your cholesterol levels. Your kids will love urad dal because it has a nice gooey feel and is extremely tasty. Mouth-watering dishes like daal makhni, sambar vada, dahi vada and many more dishes are prepared with it.

Masoor dal: Masoor dal is available in black and orange color. Both are really delicious and rich. This dal is very versatile and can be cooked in different ways. Besides protein, It is one of the best sources of fiber, iron, amino acids, potassium and vitamin B1 for your little one. For adults, masoor dal can be very useful in reducing your cholesterol levels and ensuring that your sugar stays in check. (How can iron deficiency hamper your child’s growth and development?)

Lobia or Black-eyed pea: Lobia is known to have originated from West Africa, but it is widely cultivated in Asia and the US. Lobia is loaded with fiber which helps in keeping your child feeling fuller and also improves digestion considerably. In addition to this, it has high protein content making it an essential part of your child’s diet.

Matar Dal: Matar dal is also one of the most versatile and easy to cook dals available in India. You can use the yellow variety or the green. It can be cooked as an evening snack by simply roasting and seasoning it. Matar dal provides protein and fiber and hence you should definitely include it in your child’s diet. It is also rich in several minerals like manganese, folates, copper and potassium and contains essential vitamins such as vitamin B1 and B5. (Why vitamins are important for kids?)

Chick pea/ Bengal gram/ Chana dal: This dal comes in two forms: a smaller one with a dark skin, which is called kala chana and the larger white one which is known as kabuli chana. It is cooked in different ways and can be sprouted to add to a salad. It has anti-inflammatory qualities, is high on folate, molybdenum, manganese, copper, fiber, protein, iron and zinc. You can give Kabuli chana to your kids in the form of hummus or a more popular form in India is to cook it as a gravy (chhole) and serve with poori. (Pumpkin hummus recipe)

Horse Gram: Horse Gram is one of the best sources of calcium in comparison to other lentils and hence it is good to develop more strength in your lower body. It is also high in protein, low in fat, and in lipid and sodium content, and is good for those who have diabetes or suffer from obesity. In addition to this, it is high in carbohydrates making it very beneficial for kids. (Why is balanced diet important for kids?)

When can we start giving lentils to kids?

Giving different types of lentils to babies and growing children is very important to promote proper growth and development in kids. Lentils can be safely given to a baby when he/she is 6 or 8 months old or when he/she starts taking foods other than milk. At that time, lentils should be given in a very watery/liquid form. Sometimes lentils are gaseous, so you have to watch. To minimize the gas problem, some veggies may be added and a puree can be made. The fiber in lentil helps the child in smooth and regular bowel movements. Gradually, the lentil intake is increased in kids, as a growing child needs a lot more protein and other minerals and fibers. As a child grows, he/she should be introduced with various dishes of lentils to benefit with the healthy nutrients in them.

Recipe of Chana Dal Hummus with hidden 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 make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Ingredients:

  • 1 cup chana dal
  • 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:

  • Pressure cook chana dal until it is soft.
  • Once it cools down, add garlic, salt, lemon juice, pepper and Iyurved’s 5 herbs and 7 nuts savoury spread. (order here)
  • Blend everything to a smooth and creamy texture.
  • Transfer in a bowl & garnish with olive oil & coriander leaves.

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

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Is fast food ok for kids?

Over the last two decades, so many fast food restaurant chains have emerged and are on a constant rise. Whether we are travelling, have guests, short on time, hanging around with friends or simply want to relax, pizza, burger and fries are an instant choice, both affordable and comfortable for parents and children. In reality, food with high sugar/ saturated fat/ salt (what does sugar do to kids?) and low nutrient value in terms of protein, fibre, vitamin and mineral is termed as Fast Food. Food that can be served ready-to-eat and fast. Many of our children are fond of such ready-made food. But these foods have a negative impact on kid’s health in the long run and some of the concerning outcomes are obesity, stress, hormonal imbalance in kids. A single fast food meal could add 300-500 calories instantly without much added nutrition, terming it as empty calories (Why should kids eat a balanced diet?).

Kids love to enjoy meals with high sugar content. Sugar can be consumed in many forms like Bread which is extremely high in added sugar and one of the most staple foods in every household for kids. Other common sources of sugar are white sugar, brown sugar, cane sugar, cookies, candy, donut, cake, canned drinks, packed juices, bottled shakes and smoothies, granola bars, sauces, jams and many others. Such intake on a regular basis can deplete four of the best bone-friendly nutrients from your child’s body.

During the early years, the bones of kids develop and grow while also being depleted at the same time. If the consumption of calcium, Vitamin D and other required minerals are sufficient, the health of bones will be positive. If the consumption of required vitamins and minerals are less, the depletion of bones will soon take over resulting in much weaker bones and easy fractures. When sugar is consumed, there is acid that’s released in the body. In order to balance this acid, calcium is extracted from the bones resulting in Calcium deficient weaker bones. Vitamin D assists in absorption of Calcium by the bones. Consumption of sugar increases an enzyme that degrades vitamin D and thereby also results in reduced absorption of calcium by the bones. Double whammy!

Vitamin C helps to make collagen and also delays the decaying process of bones. Sugar intake restricts the absorption of this vitamin into our body cells resulting in weaker bones.

Magnesium works on keeping the bones strong. Sugar strips the body of magnesium too by releasing it out through urine.

BEST SNACKS FOR CHILDREN:

Many packaged snacks for kids are extremely unhealthy. They are often full of refined flour, added sugars, and artificial ingredients like colours and flavours. Snacks can act as a great opportunity to sneak some extra nutrients into your child’s diet. Instead of highly processed fast foods, fill your child’s tummy with healthy whole food snacks that will provide energy and complete nutrition.

  • You may consider popcorn as junk food, but it’s really a nutritious whole grain healthy fast food for kids. As long as you don’t drown it in unhealthy fat like margarine, popcorn can be a snack for kids. It is also loved by them. Popcorn actually has 4 grams of fibre per 3-cup serving, which makes it a filling snack and good for digestion.

Amongst many minerals and vitamins that contribute towards Brain Health– Development and Function, a few are Manganese, Vitamin B6 and B9. 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 Vitamin Bs. Not just Brain, Makhana also supports strong bone development of a growing child.

  • You can make them healthy fast food for kids, when you use the right ingredients. Healthy cookies contain whole grain flour, which provide protein, vitamins, minerals, and fibre. It can be a favourite treat for kids and adults as well. Adding ground seeds like flax, chia or sunflower seeds to the cookie mix make them more nutritious. By swapping out the added sugar and using other alternatives like puree of dates or raisins or dried berries can make the cookie a healthier choice. (Recipe of cookies)
  • Bread is a staple food in many households. Healthy spreads for bread can be a good way to feed essential nutrition to children. It can not only calm down a kid’s hunger pangs but also give a dose of good fat, protein and vitamins. Peanut butter mixed with cocoa and dates or honey is a bread spread which is loved by adults and kids alike. It is enough to provide with essential nutrients as well as antioxidants. (see Iyurved’s 5 Herbs and 7 Nuts spread)
  • Mixed nut balls or laddoo are the best snacks for children to settle their sweet cravings. Peanut butter (or any other nut butter) mixed with almond flour, dipped in melted dark chocolate is just the perfect snack for anytime during the day. Consuming Nuts and seeds is among the best food with protein to meet the daily requirement of the body and also among the best foods for children in their developing years. (Recipe of nut balls)
Laddoo/ Sweet ball using Iyurved’s 5 herbs and 7 nuts spread
  • Smoothies are a great way to pack fibre and vitamin rich fruits and vegetables, calcium, protein and good fats into a drinkable meal or snack. They are really easy and fast to make at home, and you can create lots of flavour combinations using what you have. An addition of kefir instead of yogurt adds the necessary bacterias to the drink. (Recipe of kefir shake)
  • Cake or cupcake is undoubtedly a favourite and healthy fast food for kids. Using whole wheat flour and mixing with seeds of Sunflower, Pumpkin and Melon together offer a great source of nourishment to the body. 1 tablespoon of this seed mix provides 5g of protein. A spread of this can easily blend with any dish and won’t even get noticed by kids.(Recipe of cupcakes)
  • Recipe of Chocolate chip Oat Cookie with seeds:

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.

Enjoying Tasty Nutrition!
  • 1/3 cup each semolina, wheat flour, oats and melon seeds
  • Handful Chocolate drops (or more)
  • Honey (as per sweetness)
  • Pinch salt
  • ¼ tsp Cinnamon powder
  • 2 tbsp ghee or Iyurved’s 5 Herbs & 7 Nuts chocolate spread (order here)
  • Little Milk to make firm dough
  • Take a big ball of dough
  • Roll in between two baking/parchment papers.
  • Preheat oven for 5 min.
  • Place rolled cookie with baking sheet on the middle rack. Bake as a single piece at 200 for 15 min. Once edges begin to brown, take it out.
  • Cool on rack. Once completely cool, break the cookie as you like or just eat rightaway.  

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

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Some Easy Pro-biotics

Probiotics are live bacteria (naturally occurring in food) that are good for you…your Digestion…your GUT!

Food habits, Lifestyle, Antibiotics, all together impact the Gut health of your body. When you lose “good”bacteria in your body, for example after you take antibiotics, probiotics can help replace them.

GHEE <>YOGURT <> DARK CHOCOLATE <> CHEESE <> KEFIR <> ACV

All these food products have bacterias in them that helps our digestion, immunity, and also increase the presence of more good bacterias in the Gut. It is advisable to go pro-biotic heavy especially after falling sick or taking medicines. Good bacterias lost during infection or otherwise can be recovered by eating food rich in prebiotic and probiotics.

Fermented foods are the most natural source of live bacterias- Probiotics. There is no recommended daily intake for probiotics, so there is no way to know exactly what quantity is best. Therefore, add as many fermented foods to your daily diet as possible.

What is a Pre-biotic? http://turmerich.com/2020/09/18/super-easy-pre-biotic-for-kids/

Kefir is a fermented milk drink similar to a thin yogurt that is made from kefir grains, which are high in bacterias. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. The result is not a sour curd rather a tasty one. You can also load it up with nuts, seeds and berries to make a shake high in antioxidant, probiotics and prebiotics.

Yogurt has much lower bacterias (less than 5) as compared to Kefir (over 50).

Ingredients: kefir, blueberry, blackberry, raspberry, cherry, goji Berry, currant berry, chia, flax, sunflower, pumpkin seeds, frozen mango, soy milk

Try Sunflower seeds for that awesome skin!

This will takeaway your Digestion worry Forever

Digestion is amongst the most common concerns in kids today. This is primarily due to the food choices. Most of the meals nowadays comprises easy-to-consume options e.g. plain roti, yellow dal, potato, bread, white rice, pasta, cake, soup, noodles, cookies. While these food choices don’t lack nutrition entirely (if made at home), they do miss out on an essential macro-nutrient- Fibre.

Fibre is the non-digestible carbohydrate. It is responsible in keeping our digestion healthy and regular. Constipation is a nutrient-deficient disease which is caused by lack of fibre. The usual cycle of digestion is between 1 to 1.5 days. However, with the current food choices, this time has become 4 days. So even though your child may be regular, he might still be 4 days late (constipated).

Fibre travels to the large intestine without being digested and also helps to flush out toxins like excess cholesterol, lead, mercury etc that get released from food. In the absence of Fibre, these waste products get reabsorbed by the body. In addition, fibre is also the food for the good bacterias living in the large intestine (gut).

In older times, humans had the capacity to consume 100g fibre since plants were more accessible than hunting animals for survival. This has reduced to 1/10th now. Just with the addition of Banana Stem, a child can meet the daily fibre requirement considerably. Banana stem is 60% fibre, which is a god-sent solution to improper digestion.

  • Banana stem is extremely high in Vitamin B6, which keeps haemoglobin high, gives ample energy and helps kids fight weakness, fatigue and crankiness. Lower haemoglobin results in lower cognition in kids and this can carry on till later in life. 
  • Learn to make an easy dish using Banana stem

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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5 SIGNS YOUR CHILD’S DIGESTIVE SYSTEM NEEDS HELP

Child’s gut is responsible for the child’s overall health and is connected to the child’s immune system, mood, mental health and body functioning.  Most of the diseases emerge in the gut, which is a component of a child’s digestive system.  Digestive track plays a vital role in our body, as it is responsible for absorbing nutrients and eliminating waste. Digestion is important for breaking down food into nutrients, which is further used by the body for energy, growth and cell repair. The digestive system of kids says a lot about their internal health.  If you want to set your child up for a lifetime of good health, it is essential to flourish the child’s digestive system with healthy bacterias.  Digestive disorders can affect your child’s growth and development. By recognising symptoms early, you can help your child lead a healthy life.

Symptoms of Digestive Disorders in kids:

Stomach pain: Stomach pain is common in children. It can be caused by a variety of reasons such as eating too much, needing to go to the washroom or stress about an upcoming event. However, if your child complains of stomach pain frequently, it can be a matter of concern. The most common causes of stomach pain in children include indigestion, infection, appendicitis (causes acute or sudden pain) (How to correctly identify stomach pain?)

Vomiting: There can be different reasons why a kid throws up. Some of them are viral infections, motion sickness, food poisoning, fever, or coughing. They can also vomit because of concerns such as meningitis, appendicitis and intestinal blockages. If your child vomited more than once and there is blood or bile (green or yellow coloured liquid) in vomit, call your doctor. (Some easy home remedies to fix coughing)

Diarrhea: Diarrhea could be a result of the body’s inability to absorb foods. It may last 1 or 2 days and go away on its own. However, if it lasts for more than 2 days, it’s a matter of worry. Diarrhea may be caused by a bacterial infection, viral infection, parasites that enter through food or water, and reaction to medicines.

Problem with appetite: Digestive issues may lead to children losing their appetite. A loss of appetite is often temporary, and the appetite will come back once the child has recovered.

Bloating in the belly: Gas is the most common cause of bloating. When kids eat or drink too fast or chew gum, they might swallow extra air that causes gas. It can trigger stomach pain. Bloating could also be a sign of several GI (gastrointestinal) disorders, like food intolerance or any celiac disease (an immune reaction to eating gluten). GI diseases mainly occur in the oesophagus, stomach, small intestine, large intestine and rectum.

Eating processed and packaged food is a common phenomenon nowadays. Children who consume a lot of refined and processed foods in their regular lifestyle, have a higher chance of developing obesity. Such foods are high in sodium and added sugar and lack fiber resulting in poor digestion among children. Fiber is essential to bind with bile and support daily digestion. Lack of fiber directly hampers the digestive system of process kids. This often results in abdominal cramps, bloating, irritable mood, reduced immunity and weight gain. It can also have serious consequences on the intestine health in the long run. You can easily prevent digestive disorders and improve the digestive system of kids by making little changes in their diet. (How does sugar impact the body?)

Preventive measures to improve the digestive system of kids:

  • Introducing small meals
  • Chewing food slowly and carefully
  • Fibre rich seasonal fruits and vegetables
  • Intake of plenty of water to cleanse child’s digestive system
  • Enough sleep helps to rejuvenate the child’s digestive system
  • Reduced processed foods

Best food for Digestion problems:

Yogurt: Yogurt naturally contains lots of probiotics that strengthen the digestive tract. Probiotics are often called good bacteria which help to improve gut health. It helps to regulate the child’s digestive system and decrease bloating, diarrhea, constipation. Some research suggests that it can boost the immune system by enhancing absorption of vitamins and minerals. Having better bacterias in the system can conquer the number of bad bacterias, thereby maintaining good health. (Some easy probiotics for kids)

Saunf (Fennel) seeds: Fennel seed is a very effective aid for a healthy digestive system of kids as well as adults. It relaxes muscles in the intestine, which can help relieve constipation. The main component that gives fennel seeds these beneficial effects is Anethole. It can help to smooth and relax muscles of the gastrointestinal system, thereby reducing gas, bloating and stomach cramps. (Other seeds that can help with Protein)

Papaya: Papaya contains an enzyme papain that aids digestion.  It is also high in fiber and water content. This quality helps to prevent constipation and promote regularity and a healthy digestive system of kids. (Fruits that are great for kids and teens)

Banana: Banana is one of the best foods that can help to improve the child’s digestive system. The whole plant is beneficial for the body since it has both probiotic (bacteria) and prebiotic (food for bacteria) fibers. The fruit is gentle enough to be eaten if you are suffering from stomach issues, like vomiting, loose motion and it restores lost electrolytes back into the body. (How to use banana stem in food?)

Moong Dal (Mung bean): It is best to consume this bean every day since it’s loaded with necessary prebiotic fiber. This fiber reaches the gut without getting digested and becomes the food of the bacteria living there. Once the bean sprouts, it has the essential probiotics (bacterias) also which further enhance the health of the gut. The fatty acid present in the bean known as butyrate, is also beneficial for intestinal walls. These have anti-inflammatory properties that help in preventing accumulation of gas and improving a child’s digestive system.  (How to prepare mung bean meals?)

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

Recipe for Spinach Mung Bean wrap:

  • 1 cup whole mung bean (soak overnight) and blend/purée with spinach leaves (boiled or not) and enough water to make pancake like (not too runny) batter (Benefit of soaking?)
  • Or can use sprouted mung bean and follow the same procedure.
  • Add salt, pepper and carrom seeds (optional) and Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
  • Spread on hot iron/ non-stick pan (add drops of oil to cook). Covering the wrap helps to cook faster and better. Flip to cook on other side.
  • Take off the pan and serve with sauce (recipes of healthy spreads)
  • Stuff and roll with cheese, lettuce or salad leaves, grated carrot, mashed avocado, sliced tomato, cabbage and/ or other veggies

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HEALTH BENEFITS OF PANCHAMRIT

Let food be thy medicine and medicine thy food- Hippocrates

 Panchamrit

Panchamrit is a Sanskrit term made by combining two words- Panch (means five) and Amrit (means divine nectar of Gods, immortality). In some regions, it is also known as Charanamrit (nectar from the feet of Gods). Panchamrit is made by mixing these five ingredients -milk, curd, honey, mishri and ghee.

Religious Significance:

In Hindu religion, Panchamrit is considered very sacred and is used as an offering to God during pooja and also used for Abhishek (religious bath of the divine).After the pooja, it is distributed as Prasad to the devotees. The usage of “Panchamrit” in Hindu rituals is considered as the oldest synbiotic food (a combination of both pre-biotic and pro-biotic) in the history of mankind. It is a concoction of five ingredients – Raw Cow’s Milk, Curd, Honey, Mishri (rock Sugar), and Ghee. Other than these key ingredients, cardamom and basil are also added. According to Mahabharata, Panchamrit was one of the valuable ingredients that emerged during the Samudra Manthan or Ksheera Sagar Manthan (churning the ocean of milk). Each one of the ingredients has a symbolic meaning to it. Milk symbolizes purity and piousness, honey stands for sweet speech and unity (as it is produced with absolute dedication and cooperation), sugar represents sweetness and bliss, curd indicates prosperity and ghee represents strength and victory.

Health benefits of Panchamrit:

  • Natural skin cleanser and helps to nourish skin cells and promotes natural glow
  • Enhances memory, grasping power, creative ability and brain development
  • Boosts health of mother and foetus during pregnancy
  • Keeps hairs healthy
  • Improves digestion
  • Strengthens bones
  • Builds immunity

Significance of each Ingredient:

Milk: Raw cow’s milk carries super efficient antioxidants-Vitamin K and Beta Carotene which counter the free radicals (What are they?) in the body. It is the next best thing after mother’s milk. Cow’s milk is rich source of calcium, proteins, vitamin B12 and vitamin D.

Curd: Curd is a provider of both bacteria (pro-biotic) as well as the food for the bacteria (pre-biotic). Curd has a cooling effect on body. Amino acids and enzymes in it help in digestion. It also provides protein and calcium.

Ghee: Ghee carries antioxidants – vitamin K and beta-carotene which counter the free radicals in the body. It is the most treasured food which has healing properties.

Honey: Honey carries the enzymes required to break down the food and aid absorption of minerals and vitamins in the body. It contains anti-oxidants, anti- bacterial and anti- microbial properties which helps in digestion, aids infections, clear complexion and makes skin smooth

Mishri (rock sugar): It provides energy, helps in keeping the immunity high and aids digestion.  It also enhances other ingredients.

Basil and cardamom: Basil is an anti-inflammatory food which aids in digestion by balancing the acid in   the body. It is an eixir that helps detoxify the liver and a super source of iron too. Cardamom is quite an all rounder with powerful antioxidants.

However, there may be certain regional variations in ingredients. Most South Indians add raw bananas to the Panchamrit. Raw banana is a great source of good bacteria for the gut (pre-biotic).

In a nutshell, a simple sweet concoction is not just super tasty but also prepares our body to consume all sorts of fried food and sweets in large quantities. The free radical damage and disturbed digestion from eating and overeating heavy, oily and sweet food is countered by the intake of pre-biotic, pro-biotic, antioxidants and enzymes.

Panchamrit is a perfect example of how our traditional foods are backed by science to provide us maximum health benefits.

Happy Festivals and Cheers to Panchamrit!

Recipe for Panchamrit

  • Raw Cow’s Milk (why?)
  • Curd
  • Manuka Honey
  • Mishri (rock sugar)
  • Ghee made with bilona method (why?)
  • Cardamom
  • Basil

Ingredients don’t have to be warm. Room temp or cooler. Mix all these together completely. Serve!

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