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Greenlyfenutrition

Shoba Balaji, MS, RDN, LDN
Plant-based nutritious living, combining generations of wisdom of plant-based knowledge with evidence-based nutrition.

02/25/2026

🌈Eating your rainbow 🌈

Does not need to be complicated. Each color has a different pigment and it helps you get different antioxidants and minerals phytonutrients.
A meal with
Chayote squash peel chutney ( Fid you know they are edible?) ‘made with peel, urad dhal and red 🌶️
Choyote squash dhal - simple and tasty
💜Purple cabbage
🍓🫐 Berries with Greek yogurt for dessert

For more tips and inspiration follow

02/22/2026

Transforming Rawa Upma Into A ❤️ Balaced Meal

If you love rawa upma but want it to be more blood-sugar friendly and heart-smart… this one’s for you 👇🏽

Made with
1 cup rawa
3 cups frozen mixed veggies (yes, THREE 👏🏽)
1 onion + 3 tomatoes
Mustard seeds, urad dal, channa dal, cashews
Fresh grated ginger
Nutrition tip - Use cream of wheat since it is fortified!
Recipe in the link below
https://greenlyfenutrition.com/creamy-rawa-upma-with-a-nutrient-boost/

Served with:
✨ Roasted chana dal & peanut chutney
✨ Black channa sundal on the side

Here’s the truth: rawa isn’t whole grain. But balance changes the game.

✔️ 3x the veggies = fiber boost
✔️ Lentils + channa = protein support
✔️ Nuts = heart-healthy fats
✔️ Ginger = anti-inflammatory edge
✔️ Eating the rainbow = antioxidant win

Instead of cutting out what you love, build around it.

That’s how you make comfort food work for you, not against you 💚

Save this for your next upma craving

02/15/2026

Chocolate sourdough, topped with creamy cottage cheese, a honey drizzle, and fresh strawberry slices — sweet, satisfying, and protein-balanced.

🍓 A combo that feels like dessert but fuels like breakfast.

Plant-based? Swap in vegan cottage cheese + maple syrup and keep the strawberry topping for the same delicious vibe, fully dairy-free.

Healthy eating works when meals feel enjoyable, not restrictive.

Chocolate sourdough from (Not a paid promotion)

✨ Follow for simple, realistic meals that support heart health and weight goals.
💬 Would you try this combo for breakfast or dessert?

02/12/2026

Creamy, cozy, and packed with goodness — this roasted squash soup + sprouted moong salad combo is winter comfort in a bowl.

Pro tip: Bake a whole butternut squash at 400°F for 35–40 min first. The skin slips right off and dicing becomes effortless — zero wrestling with raw squash.

Quick soup method:
• Sauté 4 shallots + 2 tbsp garlic in 1 tsp olive oil
• Add diced roasted squash
• Stir in 1 can light coconut milk + ½ cup water, salt & pepper
• Pressure cook 2 minutes (or simmer on stovetop)
• Blend until silky smooth
• Top with roasted sunflower seeds & croutons

Serve with a fresh sprouted moong salad for protein and crunch — hearty, nourishing, and perfect for chilly evenings.

Save this, make it, and tell me when your kitchen starts smelling amazing.

02/05/2026

❤️Heart healthy meal for hearth health month❤️ Dhal, Purple Cabbage, Garlic Rasam With Matta Rice

Matta rice adds a nice crunch to this meal. It is high in fiber. Each 100 g has 4.65 grams of protein of fiber.
🥭 Mango dhal made with moong and chana dhal
Recipe
2 raw mango diced to 1 inch cubes without skin
3/4 cuo Moong dhal
1/4 cup chana dhal
1 tsp turneric
Green chili to taste
1 tbl each cumin and mustard seeds
Curry keaves optional
Cilantro for garnish
Add mangoes, turmeric, salt and 1/4 tsp olive oil to Instant Pot and cook in pressure cook for 0 min. ( It gets mushy if you eve do 1 min). You can cook in stove top too. Keep it in simmer and keep stirring if you do it on stove top.
In another small pan add 1/4 tsp oil and add black mustard seeds and cumin and when it crackles add green chili. I used 1 diced serrano pepper for this. Add a pinch of asafoetida and curry keaves and add it to the dhal and add cilantro

02/03/2026

Spinach Dhal, Okra, Daikon and Beans Rasam

Did you know you can eat Daikon leaves. Make sure you was it thoroughly to remove dirt. I like to use the leaves when cooking daikon. Saute onions, add leaves and then diced daikon. Use any spice you like. I made it with usual South Indian seasoning of mustard seeds, urad dhal, red chili and asafoetida and turmeric. Garnished with coconut.

Okra is a vegetable that I love in any form. It is. It is a great source of soluble fiber good for gut and heart health.

This combo is easy to make and has no processed food and made with all fresh ingredients.

-free

02/02/2026

High Protein Idli

This version is made just with moong and urad dhal and no rice like the traditional recipe.it can also be used to make dosa.

Recipe
Soak the following
2 cups moong dhal
1 cup urad dhal
1 tbl fenugreek seeds

Blend it with enough water and add salt to taste. Leave it in a covered container to ferment overnight and then put it in the refrigerator. Use the dough to make idli or dosa.

01/28/2026

Rajma, Tindora and Bitter Melon
Everyday Indian Meal That Is Blue Zone Friendly

Tomatoes, Onions, Garlic, Bitter Melon, Turmeric and Beans that are part of the food list come together in this simple meal.

Beans can be made in a crock pot or Instant pot. Great dish for batch cooking.

01/26/2026

😵‍💫 Are you being bombarded daily with conflicting nutrition advice from social media, AI tools, and well-meaning friends?

🍎 Nutrition and dietetics professionals cut through the chaos with science-backed, personalized guidance and maintain a nationally recognized credential that requires rigorous training and ongoing continuing education — setting them apart from influencers and unlicensed advice-givers.

🍽️ Today, the Academy of Nutrition and Dietetics is launching , a nationwide initiative that highlights the vital role of dietetics professionals in shaping nutrition decisions.

📱 Learn more and explore our new toolkit featuring videos, factsheets, and interactive resources: sm.eatright.org/everytable

01/21/2026

Comfort Food
Dal, Rice,Rasam,Veggies

🍅Masoor dal with tomatoes, onion, garlic, cumin, ginger, turmeric and serrano 🌶️ pepper
🫑 Bell pepper, carrot and peas curry
🍅Tomato rasam
😍Paruppu podi ( Dhal rice powder)with low GI basmati rice.
Finish off with greek yogurt or plant based yogurt for extra protein.
What I like about this:
Easy - Dhal cooks in 1 min in pressure cooker mode on Instant pot, Start rice in rice cooker at same time.
Whole foods - Nothing processed here!
Plant power- Antioxidants, Anti inflammatory ingredients, fiber

01/16/2026

Kannu Pongal - Day 3 of Pongal
Celebrated to pray for brothers, uncles and family. When we were young we would go to our uncles house for lunch.
Mixed rice with sides of vegetables were part of the menu.
Or kannu I made
Tamarind rice
Lemon rice
Yogurt rice
Carrot and watermelon radish salad

Tip - I used parboiled rice since it has lower glycemic index than white rice. Also, used a lot of lentils(chana dal and urad dhal, peanuts and greek yogurt for yogurt rice to get more protein.

01/15/2026

Happy Pongal ☀️

Celebrating 🌞Suryq the Sun God with pongal(dish) on pongal festivql.

Pongal is a dish made with milk, moong dhql, rice and jaggery and topped with raisins, cashews, cardamom and saffron.
🍠🫛Customary 7 vegetable sambar
Vada made with urqd lentils
Fried pappad
🫛🥕 Beans, carrots and peas curry with coconut garnish
🍅 Tomato rasqm

Wishing you all health, prosperity and happiness!

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Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

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