Surekha Sadana

09/06/2024

As we are approaching the middle of the year!

Are we ready for our second habit?🏆

In June, let’s make a habit of “ADDING MILLETS to our daily diet.”

We will START BY ADDING ONE MILLET a DAY and see how we feel 🤗

BUT WHY?😟

The few testimonies I included above should have convinced you that adding millets is good for us

⭐️ What is the nutritional value of millet?
Millets contain much higher amounts of FIBER & essential MINERALS than wheat, rice, other grains
They are good sources of protein, micronutrients & phytochemicals.
Contain 7-12% protein, 2-5% fat, 65-75% carbohydrates & 15-20% dietary fiber

⭐️ Let’s dive deep
The problem is in MODERN wheat!
William R. Davis (born 1957) is an American cardiologist,
His book “Wheat Belly” (New York Times bestseller)
Davis says that all modern wheat, which he refers to as “Frankenwheat,” is as toxic and as addictive as many drugs, making people want to eat more food, especially junk foods.
“The wheat of today is nothing like the wheat of 1960, 1950—that is, the wheat that our moms or grandmothers had—so it has been changed.
This new crop has implications for human health that have never been anticipated. So it is appropriate that nobody, no human, no one in this audience, should be eating this modern creation of genetics research.”

⭐️ Overall, despite that, if you eat emmer/ancient/khapli whole wheat & whole brown rice,in moderation all three grains have unique health benefits & nutritional advantages, depending upon the individual body type & its requirements

♥️Incorporating a VARIETY OF GRAINS into your diet is the best way to ensure a balanced mix of essential nutrients

⭐️ My diet includes 70% Millet/ Quinoa, +20-25% brown/black rice + 5-10 % of wheat ( if I am out)
honestly, the day when I eat WHEAT, I feel bloated and sluggish

⭐️Who should not consume millet?
If you have digestive issues, thyroid issues, or have a history of GRAIN allergies, avoiding excessive millet consumption is recommended. Consult your doctor before making any significant changes to your diet.

STAY TUNED. This month, I will be sharing Millets recipes & tips ❤️

20/03/2024

08/01/2024

Let’s focus on HABITS instead of any NEW YEARS RESOLUTION this year🥳

🏆In January, we will make a new habit of eating

“ONLY NATURAL SUGARS”

❤️I hope you got a clear picture of the REFINED and ADDED SUGAR Vs with the NATURAL SUGAR

There are so many more food items which have added and refined sugar other than the above-mentioned pictures, but I am sure you got some clarity :)🙌

🏆NATURAL SUGARS are safe to consume and are loaded with vitamins, minerals, fiber, and phytochemicals – plant-produced compounds with health benefits

❤️Immune support
❤️Cancer prevention
❤️Healthy skin
❤️Healthy heart
❤️Supports eyesight
❤️Supports healthy aging
❤️Improves gut health
❤️Lowers cholesterol

⭐️Please start reading the labels, to know where is SUGAR HIDDEN in your food

Learn to recognize the 56 different names for sugar

FIFTY-SIX NAMES FOR SUGAR:

1. Agave nectar*
2. Barbados sugar*
3. Barley malt
4. Beet sugar*
5. Blackstrap molasses*
6. Brown rice syrup*
7. Brown sugar*
8. Buttered syrup*
9. Cane juice crystals*
10. Cane sugar*
11. Caramel*
12. Carob syrup*
13. Castor sugar*
14. Confectioner’s sugar*
15. Corn syrup
16. Corn syrup solids
17. Crystalline fructose*
18. Date sugar*
19. Demerara sugar*
20. Dextran
21. Dextrose
22. Diastatic malt
23. Diatase
24. Ethyl maltol
25. Evaporated cane juice*
26. Florida crystals*
27. Fructose*
28. Fruit juice*
29. Fruit juice concentrate*
30. Galactose
31. Glucose
32. Glucose solids
33. Golden sugar*
34. Golden syrup*
35. Grape sugar*
36. High-fructose corn syrup*
37. Honey*
38. Icing sugar*
39. Invert sugar*
40. Lactose
41. Malt syrup
42. Maltose
43. Maple syrup*
44. Molasses*
45. Muscovado sugar*
46. Organic raw sugar*
47. Panocha*
48. Raw sugar*
49. Refiner’s syrup*
50. Rice syrup
51. Sorghum syrup*
52. Sucrose*
53. Sugar*
54. Treacle*
55. Turbinado sugar*
56. Yellow sugar*
*Contains fructose

This list is by Dr. Robert Lustig

Please go through his work on SUGAR HABIT

ALL THE BEST🤗
STAY TUNED for more

06/01/2024

Let’s focus on HABITS instead of any NEW YEARS RESOLUTION this year🥳

🏆In January, we will make a new habit of eating

“ONLY NATURAL SUGARS”

BUT WHY?😟

SUGARHOLIC⚠️

Like alcoholic
Drug addict
Shopaholic
Sugarholic is a disease

The few testimonies I included in the post above should have convinced you that the sugar habit has an adverse effect on your mental, emotional, physical, and spiritual well-being

SUGAR IS EVERYWHERE IN EVERY FOOD ITEM⚠️
SUGAR is killing you, making you look aged, making you depressed, lazy, lethargic, addicted and irritated, and dependent upon sugar for living everyday life
It’s not a NUTRIENT!⛔️

NO CELL IN OUR BODY requires REFIND SUGAR for any function⛔️
It does NOT supply us with anything we NEED TO SURVIVE!

Let’s understand it more
⭐️ REFINED ADDED SUGAR IS A PROBLEM👎
Example-
Sugary soda, fruit juices, sugary milk shakes, candies, chocolates, cookies, cakes, pastries, and Indian sweets etc.

⭐️ NOT THE THE NATURAL SUGAR👍
Example-
WHOLE fruits such as berries, cherries, lychees, melons, grapes, oranges, or apples are great options.
Also, sweet vegetables like carrots, pumpkins, sweet potatoes, nuts dried fruits are good alternatives to satisfy even the sweetest tooth.

When making desserts, you may easily replace refined sugar with dates, raisins, figs, apricots, etc.
Cooking or baking intensifies the sweetness of the fruits.

Scroll down my page to get the recipes

I haven’t eaten refined sugar since September 2016
I have a sweet tooth as well, but I fulfill it with natural sugars🎖️

I understand how difficult it is to develop NEW HABITS

⭐️WHAT HAPPENS WHEN YOU STOP SUGAR?
THE FIRST week or more

CRAVING
HEADACHES
WITHDRAWAL SYMPTOMS😫

SUGAR is more addictive than COCOAIN

After two weeks
♥️ You will feel life is good
♥️ Less irritation
♥️ Having a positive self-image & being active
♥️ Get control of your life again
♥️ Radiant, more youthful skin

ALL THE BEST
STAY TUNED this month i will be sharing hacks, tricks, recipes, and tips

Ask questions/about the food you want me to prepare using NATURAL SUGAR
You can DM me or write in the comment

04/10/2023

Chickpea noodles

Full recipe below⬇️

हिन्दी के लिए साउंड ऑन करे🔊

Part-2
❤️High fiber & protein
❤️Gluten & grain free
❤️Keto friendly

Appropriate for -
❤️Celiac diseasee
❤️Gluten intolerance
❤️Wheat allergy

🏆Great for people who are watching weight or diabetic & diabetic people

⭐️INGREDIENTS
(2-3 person)

Ready Chickpea noodles made with 1 cup of chickpea flour
( Please scroll down to watch the Part 1 reel.)

Julienne vegetables 🥕
1 Carrot
1/2 red & 1/2 yellow Bell peppers
1 cup Cabbage
1 Onion
1-2 Spring onion

Other veggies-
1 Clove of finely chopped garlic
2 tbsp of fresh coriander leaves chopped
1-2 green chilly, finely chopped

Spices
Salt & pepper as per taste

1tsp or more soy/ tamari sauce

⭐️Garnishing
Cherry tomato halves
spring onion sliced

⭐️METHOD-

⭐️Dry roast garlic, onion, bell pepper, and carrot
Cook for 3-4 minutes at low flame

Add cabbage and spring onions
Mix well

Add green chillies, salt & pepper
and soy/ tamari sauce

Mix and cook for 1-2 minutes.

⚠️Keep the veggies crisp do not overcook them. Stir fry them
⛔️Do not add water and do not cover with a lid

⭐️Add noodles and toss for a minute ONLY

⚠️PLEASE HANDLE CAREFULLY and do not overcook

Garnish with spring onion and cherry tomato halves
Serve with love
Enjoy

⚠️After cooking and draining, chickpea noodles will look small, broken, well cooked ( firm) not mushy
They WILL NOT remain as long as they were initially when you have put them in the boiling water

All the best

I would love to hear from you, how will it go
Do your family / you like it? 🤗

Wok-
By SCANPAN ProIQ Wok 32 cm

It's heavy-duty a great for fat-free frying

01/10/2023

Chickpea noodles

Full recipe below⬇️

हिन्दी के लिए साउंड ऑन करे🔊

Part-1

❤️Protein-rich
❤️High fiber
❤️Gluten-free & grain-free

❤️Good for Weight Watchers & diabetic person

⭐️INGREDIENTS
1 cup chickpea flour( besan)
Water to make a dough

1/2tsp salt (optional)
1/4tsp turmeric (optional)
1tbs coconut butter (optional)

⭐️METHOD

⭐️1-Mix all the above ingredients

⭐️2-Knead the dough with your hands until it is completely smooth and consistent.
If the dough is too dry, add some water; if it is too sticky, add some flour.
Perfect dough should never stick to your fingers.

⭐️3-Dust the work surface and roll the dough to make flat sheets with the help of a rolling pin

Lightly dust both sides of the pasta sheet

⭐️4-Set the adjustment k**b of the pasta maker machine to number 2
Lightly dust both sides of the pasta sheet

Feed the ready chickpea sheet through the rollers while turning the crank clockwise

Feed the sheet through the smooth rollers several times until it is long and regular in shape

⭐️5- Heat the water
Once the water starts boiling, gently transfer the noodles

Cook for 3-4 minutes maximum
otherwise, they break apart!

⭐️6-Strain the noodles in a big wide strainer
Gently wash them with cold water

They are ready to use✅

♥️Use them as you use regular noodles
Watch the part 2 reel for the Chinese-style chickpea noodle recipe

⭐️Pasta maker machine is easily available online at Amazon
I am using
MARCATO Atlas 150 Pasta machine/classic
Made in Italy

07/09/2023

Thanks for your love and kindness 🙏

29/08/2023

Gluten-free Quinoa Burfi

Full recipe ⬇️

Sugar & oil-free
Dairy-free

Along with the taste, Quinoa has many benefits

❤️Excellent amino acid profile, containing all nine essential amino acids.
❤️Low glycemic index, so it can be a good option for a diabetes person

❤️Suitable for those with coeliac disease and gluten intolerance
❤️Excellent for gut health

⭐️ Ingredients: (18-20 pieces)

1/2 cup Quinoa flour
2tbs Lotus seed powder (makhana powder)
1 Ripe banana
8 Soaked big juicy majdool dates
1/4 cup Coconut butter
(Scroll down for coconut butter recipe)
1-2tsp cardamom powder

Water to blend the dates

⭐️Garnishing:
2tbs Sliced pistachio

Tray to set the burfi

⭐️Method:

PREPARATION-

⭐️1-Dry roast the quinoa flour for 10-12 minutes at low flame until the color changes to light brown

⭐️2- Dry roast the lotus seeds and let them cool down
Grind to make the powder

⭐️3- Deseed the dates and add them in the blender; add soaking water to the blender and a little more water if needed to make the paste
Blend to make a thick paste (not the running watery)

⭐️4- Peel the banana, chop and add to the blender
Blend to make a fine paste ( no need to add water)

⭐️MIXING-

Add lotus seed powder to the roasted quinoa flour and mix them well

Add date paste and coconut butter to the mixture, mix well

Mix well again, add the banana puree to the mixture
Sprinkle cardamom powder over it

Keep on shifting until the mixture looks like a dough & leave the pan completely

Place a butter /parchment paper in a baking tray and pour the dough in it
Level it evenly by pressing with your hands /spatula

Spread the pistachio slices over it & press again

Let it cool down for 15-20 minutes, then transfer the tray to the fridge for about 2 hrs

If in a rush, refrigerate for quick cooling ❄️

Cut into square pieces & serve to your loved ones & family

Enjoy ♥️

FUN FACT - this recipe might remind you of the taste of HALWA 😃

Substitute: Quinoa flour with whole wheat flour/ oat flour
Use jaggery powder instead of date paste

May the bond of love between YOU and YOUR brother always remain strong
Wishing you a very happy Raksha Bandhan!

23/08/2023

Q-

What to do for good skin and hair?

How do I get glowing skin like you?

हिन्दी के लिए साउंड ऑन करे🔊

♥️A-
Yes, I am sharing what has worked for me

Please watch the reel and read my top 8 suggestions for radiant skin & healthy hair

So, let’s talk about my skincare routine for maintaining physical beauty of my skin & hair

☀️My Morning skincare
⭐️1- I spritz organic rosewater on my face, wipe it off, and repeat three to four times

It truly awakens me

⭐️2- Massage my face with organic oil / Tejasvi brightening emulsion

⭐️3- 30-minute after the massage, I wash my face with homemade face wash
(Scroll down for the face wash reel)

⭐️4- I use a toner after washing my face

I apply the serum once it appears dry

I use moisturizer after a few seconds

⭐️5-If heading outside, I put on sunscreen

All of the above-mentioned products, currently I use are by Forest Essential (an Indian brand)


🏆The natural skin care companies I trust are:

UK-based Neal’s Yard Remedies

A Korean firm now owns the once-US brand
Tata Harper organic

Indian: Forests essential

🎖️Several items made by
Daughter Earth
K**A Ayurveda
Ranavat
are very good

🏅I have faith in these brands for targetted results:
The Ordinary
La Roche Posey

🌙My Evening skincare
A double cleanse is essential

⭐️1st step-Cleaning with beauty balm/ oil/ rich cleanser
followed by a gentle face wash like Cetaphil/Cera V/ Neal Yard’s Micellar Cleanser

⭐️The only differences from the morning routine are the night serum and sunscreen.

♥️Exfoliation
Twice a week with any one of these

⭐️Homemade exfoliator
(Watch face wash reel )
Neal Yard’s Honey & Orange Facial Scrub

⭐️Mask-
Glam glow flash mud brightening treatment mask ( 1-2 times a month)

♥️Hair care
Herbal HAIR OIL- twice a week

⭐️Mask
Flax gel /aloe vera - once every week
Shampoo & conditioner twice a week

⭐️Hair serums
1-2 times every week

🏆PRODUCTS
I love Rosemary infused oil, shampoo & mask by a brand named MIELLE Organics (USA)

🏅For scalp exfoliation & hair massager, I use Tangle Teezer non-slip massager (UK )

🏆Hair care brands I trust
K**a
Fable & Mane
Ranavat
Aveda

02/06/2023

SUMMER PROJECT

हिन्दी के लिए साउंड ऑन करे🔊

Day-3 Kesar Kulfi/ Rabdi
Full recipe 👇

♥️Dairy & sugar-free
♥️Keto friendly & rich in fiber
♥️No cooking

As a child, I had a deep love for kulfi
Each day, in the afternoon, the sound of the bell would draw me toward the Kulfi Wala🔔

I am recreating that same magic without the dairy & sugar♥️

Prep time 5-10 minutes
Freezing time 5-7hrs

⭐️INGREDIENTS
(20 servings) depending upon the size of the mold

1/2 cup raw cashews
1/2 cup raw almonds
1/2 cup mixed melon seeds
1 cup fresh raw coconut chunks
500ml ( 2 measured cups) water

Few saffron strands (10-15)
1/2tbs or more of cardamom powder
1/4tsp turmeric powder (optional)
10-12 Majdool dates (As per taste )

Garnishing-
Sliced pistachios/roasted almonds
Dried rose buds

⭐️METHOD
Step 1- A night before

Wash the nuts, seeds & dates
Soak them in freshwater separately
Soak the saffron strands in water

⭐️Step 2- In the morning
Wash the soaked nuts & seeds with fresh water
Keep the soaking water of dates

Break the fresh coconut, cut into small cubes
open the rose petals
(Use the petals only)
Roast & slice the almond/ pistachio

⭐️Step -3
Blending
Add all the ingredients with the water besides garnishing to the powerful blender
Blend well

Give a pause to the blender, repeat 1more time
Get a smooth creamy texture
That's it; Kulfi mixture is ready

⭐️Step-4
Add sliced almonds in the base of the mold, pour the paste, finish with rose petals at the top
Or
After blending, you can mix the garnishing in the ready mixture with a spoon and then pour the mixture into the molds

⭐️Step -5
Cover the molds, freeze for at least 6-7 hrs/ overnight

⭐️Step -6
After freezing, unmold the Kulfi by running them under the water for a few sec.

⚠️ The taste of Kulfi becomes LESS SWEET after freezing, so the ready mixture should be sweeter than what you like, finally 🤗

⭐️Variation-
Rabdi
All the ingredients remain the same; leave the coconut chunks
Blend well, cook at a very low flame for 8-10 minutes
Garnish & serve hot

27/05/2023

SUMMER PROJECT

हिन्दी के लिए साउंड ऑन करे🔊

Day-2 Creamy coconut popsicle

♥️2 ingredients only
♥️Dairy & sugar-free
♥️Keto friendly

Prep time 5-10 minutes
Freezing time 5-7hrs

⭐️INGREDIENTS
(8-10 servings) depending upon the size of the mold

1 fresh coconut
250 ml ( 1 cup) of water
(Please use a measuring cup as otherwise, you will end up with thin watery milk 😞
1/2 cup of washed green raisins

Optional if like very sweet / making for kids
2tsp of maple/ agave syrup

⭐️METHOD

⭐️Step 1- Extraction of coconut milk
Please check DAY-1 “CHOCOLATE POPSICLE”reel

⭐️Step 2-Making of popsicle

⭐️1- Place the coconut milk & raisins in a blender
Blend until the mixture is smooth
Add maple/ agave syrup, give a quick blend
Thats it!

⭐️2-Grating coconut flacks
Take a big piece of coconut meat as its easier to grate
Hold the coconut and move the white side back & forth against the thinnest holes of the grater
(Avoid grating the black skin, but don’t stress about it 🙂

⭐️3- Take a mold tray & spread the coconut flackes in each section

⭐️4-Pour the milk

⭐️5-Once the molds are filled with milk, spread one more layer of coconut flackes at the top
Close the lid/ cover the tray with a lid/ aluminium foil

⭐️Freeze for at least 6-7 hours/overnight

⭐️After freezing, unmold the popsicles by running them under the water for few sec. Enjoy!

⚠️After freezing, the taste of all popsicles becomes LESS SWEET

The ready mixture should be sweeter than what you like finally 🤗

⭐️Variation-🍓
Place 2-3 thin strawberry slices at the bottom of mold, fill the mold with milk
Transfer to the freezer

⭐️Take them out after 1-2 hour
It should be firm
Now place 2-3 slices over the top, they might go inside a bit, no worries but they should not SINK😞

⭐️Cover with the lid again freeze
Unmold as usual

⭐️Q-
Surekha, what should we do with the leftover coconut fiber?

♥️A- Make coconut flour
Spread the fiber over a baking sheet at 100 degree C or less
Dry completely
Or use dehydrator at 50 degree for 18-20 hrs to dry
Grind them to make coconut flour
Store in an airtight container

Use it in the baking of cakes & cookies

27/05/2023

SUMMER PROJECT☀️

Let’s make fruity & juicy ice popsicles together
and bring kids on board to do this fun activity this summer☀️

हिन्दी के लिए साउंड ऑन करे🔊

Day-1 CHOCOLATE POPSICLE 🥥

♥️Dairy & sugar-free
♥️Super healthy
♥️Keto friendly
♥️Only 4 ingredients

Preparation time: 5-10 mins
Freezing time 5-7hrs

⭐️INGREDIENTS
(6 -8 servings) depending upon the size of the mold

500ml (2 cups) thick creamy coconut milk
2tbs natural unsweetened cocoa powder
1/2tsp vanilla powder
8-12 overnight soaked Majdool dates

⭐️METHOD

⭐️Step 1- Extraction of coconut milk

Break the coconut using either a hammer /hard object

Place a pan/bowl under the coconut, collect the water, strain, drink later😋

Now break the coconut into smaller portions; use a knife to take out the coconut meat from the coconut shell
Wash & cut into tiny size pieces for easy blending

⭐️Add the coconut pieces along with 250ml ( 1 measured cup) water to the powerful blender (like Vitamix)
Make sure not to add more water; you will get thin watery milk :((
⭐️Blend once & give rest to the machine; blend again(2-3 times) to get the entire milk from the meat

⭐️Finally, strain the milk using a cheesecloth, and squeeze with both hands to extract the milk thoroughly

🏆Pro tip: I usually extract the milk of 2 coconuts together to save time so that I can make 2-3 batches of popsicles in one go

⭐️Step 2-Making of chocolate pop

1- Place the coconut milk, vanilla powder, cocoa powder & dates in a blender and blend until the mixture is smooth

2-Pour the ready mixture into popsicle molds

3-Freeze for at least 6-7 hours/overnight

4- After freezing, unmold the popsicles by running them under the water for a few sec. Enjoy!
♥️Click the link in the bio to buy pop molds

⭐️Q-
Surekha, why should we make so much effort when we get delicious popsicles in the market?
What is bad in them?

♥️A
No, Dear, IT’S NOT TOO MUCH WORK!
Store-bought pops have many nasty things🚫
Water, High Fructose Corn Syrup, Fruit Juice From Concentrate Citric & Fumaric Acid
Natural & Artificial Flavors Sodium Benzoate & Potassium Sorbate (Preservatives), Red 40, Yellow 5, Yellow 6, Blue 1