Food, Health and fitness

Mix Berries Smoothie Recipe

Image: Element5 Digital

Serves: 1 person

Mix berries smoothie is one of my favorite smoothies and by adding in some protein powder it makes a perfect post workout drink. This recipe is made using simple ingredients such as berries, greek yogurt, protein powder, and spinach. It is good to eat berries on a daily basis as they have numerous health benefits; for more information on the health benefits of berries, click here. Now let’s start with the recipe.


  • 200 Gram Greek yogurt
  • 100 Gram Mix berries (you can take any berries according to your taste)
  • 40 Gram Vanilla Protein powder (optional)
  • Handful of Spinach
  • 4 to 5 Ice cube


  • In a blender all mix berries, greek yogurt, vanilla protein powder, spinach and ice cubes.
  • Blend everything in a mixer till it becomes thick and smooth
  • Once it’s ready pour it in a serving glass

Tip: The above-mentioned quantity for protein powder can be used by both males & females.

Health and fitness

Benefits And Side Effects Of Omega – 3 Fish Oil 


Omega-3 fish oil is an important fatty acid that our bodies require and has several health advantages. Our bodies require an important fat, which is obtained from foods high in Omega-3, such as fish, vegetable oil, flax seed, and green vegetables, and fish oil is obtained from diet. It is available in liquid, pill, and oil form. Eicosapentaenoic (EPA) and Docosahexaenoic (DHA) are two omega-3 fish oils found in fatty fish. In this blog, I’ll discuss some of the health advantages of fish oil.        

   Benefits Of Omega-3 Fish oil

  • Support cardiovascular  and brain function
  • Help reduce inflammation
  • Promotes healthy mood balance
  • Helps to improve  brain function
  • Helps to lower blood pressure
  • Helps to improve memory and immunity
  • Makes your skin healthy
  • Helps to keep your bones healthy

  The benefits of taking fish oil every day have already been highlighted, however there are certain minor side effects of fish oil if you ingest more than your body requires. If you experience any side effects please consult the doctor. 

Side Effects Of Fish Oil

  • Headache
  • Diarrhea
  • Nausea
  • Heartburn
  • Bad taste
  • Vomiting
Health and fitness

Health Benefits of Grapefruit

Image: Rayia Soderberg

Grapefruit originally came from Barbados. It is citrus fruit with a sour taste and has numerous health benefits. Grapefruit is similar to oranges as they come from the same family but grapefruit is larger and heavier than orange, the color from outside is yellowish and when you cut the grapefruit it is red from inside. It is also known as one of the healthiest citrus fruits. You can have it raw or in the form of a juice. In this blog I will share some health benefits of grapefruit. 

Health Benefits:

  • High in nutritional value
  • Helps to boost immune system
  • Rich in vitamin A and C
  • Helps in weight loss
  • Helps to reduce blood pressure
  • Good for skin
  • Good for digestion
  • Reduces risk of heart disease

Recipes using Grapefruit:

Some people don’t like to eat sour fruit. However, you can consume it by adding it in different recipes such as:

  • Salad
  • Broil grapefruit
  • Smoothie
  • Jelly
  • Grapefruit loaf
Health and fitness

Best Way To Use Protein Powder

Image-Nature Zen

Protein powder may be utilized in a variety of ways and is an excellent source of protein. Most people utilize protein powder to develop muscle after they have finished working out. It  may not taste very nice, but don’t worry, they come in a variety of flavors such as chocolate, vanilla, strawberry, peanut butter, and many more;

In my previous blog I have shared smoothie recipe where I have add protein powder to make it tasty and healthier , to see full recipe click here. You can also buy any flavor you like and it will still be nutritious. It may also be used in a variety of recipes such as pancakes, oats, muffins, and many more. Protein should be consumed in the recommended quantity of 40 to 50 grams per day, but you should follow the instructions on the serving box. In this blog, I will discuss several health advantages as well as how to prepare a great and healthy protein shake.

Health Benefits Of Protein Shake

  • Helps to  build muscle
  • Lowers  blood sugar level
  • Helps with weight loss
  • Good source of protein  

 How to Use Protein Powder

    For making protein shake  take 50 gram of protein with 400 to 500 ml of water. Add frozen fruit (mix berries, bananas, avocado, apple ,etc. ), vegetables (spinach, beat root,) and dry fruits ( almonds, cashew, walnuts, etc.) choose any vegetable or fruits you like add everything and grind with protein powder for better taste. You can also make you shake simple by adding 50 gram protein powder with 400 to 500 ml of water, you can add more water if you want little liquid or less if you want thicker . Shake well before drinking. 

Food, Health and fitness


Image: Sam Moqadam

Oats, as we all know, are super healthy and packed with nutrients. They also help lower cholesterol and are full of antioxidants. If you want to learn more about the health benefits of oats, click here. Many people dislike eating plain oats however there are numerous ways to make oats nutritious and tasty. In this blog, I’ll show you how to make healthy and delicious oat pancakes. Let’s start with the recipe.


  • One and half cup finely grinded oats
  • 1 tbsp baking powder
  • 295ml Milk
  • 2 tbsp butter
  • 1/4th cup powdered sugar (substitution 2 tbsp honey)
  • A pinch of salt 
  • Crush dry fruits (optional)
  • Honey


  • In a bowl add grinded oats, baking powder, sugar and salt and mix everything together.
  • Then add milk and melted butter and stir it to mix everything well. The batter should not be too thick or too runny
  • Once the batter has been prepared, turn the gas on medium flame and add a bit of oil.
  • After that add the batter and cook it until the bubbles start popping out. Then flip the pancake and cook the other side. 
  • Once both the sides are golden brown, take it out on a plate and it’s ready to serve.
  • You can add some honey or maple syrup on the pancake.
Health and fitness

Jeera Water Health Benefits & Recipe | Cumin Water

Image: Tamara Gak

Nowadays, our lives are so hectic that we hardly have time to care for our health. It is difficult to stick to a strict diet with a busy schedule, however it is also important to take care of your health. One simple ingredient which will help you to lose weight and maintain your health is cumin. Cumin is a dried seed from the cuminum cyminum plant. In Hindi, cumin is known as jeera. It is used in a variety of ways, including flavoring foods. You can also incorporate cumin into your diet and it also has numerous health benefits. In this blog, I will share with you the recipe of cumin water and its health benefits.


  • Helps to aid weight loss
  • Good for digestion 
  • Rich in iron, calcium 
  • Helps to control blood sugar
  • Helps to reduce cholesterol


Serves: 1 person


  • 1 cup water
  •  Half lemon
  • 1 tbsp spoon cumin seed


  • Take a small cooking pan, add one cup of water, cumin seeds and let it boil.
  • After it gets boiled, strain out the water into a serving cup with a strainer.
  • Once strained, add the lemon and mix properly. Take it out in a glass and it is ready to serve.
Health and fitness

Walnut Health Benefits & Nutritional Facts

Image: Sahand Babali

Walnuts are the edible seeds from the tree of Juglans genus. These nutrient rich nuts are crunchy and delicious in taste. They can be eaten raw as snacks or in baked goods such as cookies, cakes, granola etc. You should consume 3 to 4oz of walnuts every morning as it is good for your health. Here is the list of nutritional value and health benefits of walnuts.

Health Benefits Of Walnut:

  • Healthy fats
  • Good source of vitamin and minerals
  • Helps to pr
  • event from cancer
  • Good for brainReduce the risk of heart attack
  • Helps with weight loss
  • Good for your skin 
  • Reduces cholesterol
  • Rich in Omega 3 fat 

Nutrition Chart : 100 Gram serving of walnut

  • Saturated fat- 6 gram
  • Cholesterol- 0 mg
  • Protein- 15 gram
  • Carbohydrate- 14 gram
  • Potassium- 441 mg
  • Calories- 654
  • Sugar- 2.6 gram
  • Dietary fiber – 7 gram
  • Vitamin C- 2%
  • Calcium- 9%
  • Iron- 16%
  • Vitamin B-6- 25%
  • Magnesium -39%
  • Vitamin D- 0%

Side effects of Walnuts:

Walnuts should be avoided by anyone who is allergic to nuts. Other negative effects include bloating, stomach ache, diarrhea, and weight gain if you consume too many walnuts.


Soaking walnuts overnight and eating them first thing in the morning is the ideal manner and time to consume walnuts. 


Health and fitness

9 Non -Dairy products rich in calcium

Image-Mae Mu

Calcium is a mineral and is essential for our bodies since it plays a very important role in our body. It is required for the formation and maintenance of strong bones as well as it needs to function properly for nerves, muscles and heart. It also helps to prevent cancer, preserve your gums, and lower your risk of diabetes, among other things. Because your body cannot produce calcium, you must obtain it via nutrition and natural sources. While on a diet, you should keep track of what you’re eating and how much calcium it contains. In this blog I will share some non-dairy products which are rich in calcium and you can use in your everyday diet.

1- Soy Milk

Image-Eiliv-Sonas Aceron

Many people are switching to a vegan diet and are looking for non dairy alternatives for milk. The most common plant based alternative is soy milk. Soy milk is produced by soaking the soybeans then grinding them and then filtering out the mixture. 100 gram of soy milk contains a total of 25 mg of calcium. Not only that but soy milk is also a rich source of omega-3 fatty acids, vitamin D and minerals. While the calcium amount in soy milk is a bit less, the fortified soy milk has an added calcium supplement to increase the amount of calcium in milk. The good thing about soy milk is that it is lactose free and has less saturated fat in it. Many people are lactose intolerant and this is because they are not able to digest the sugar called lactose which is found in cow’s milk. In this case it is a good option to switch to non dairy alternatives such as soy milk which also provides enough calcium and other essential vitamins and minerals.

2- Chia seeds

Image-Joanna Kosinska

Chia seeds are the tiny seeds from the plant Salvia hispanica L. They are known for their antioxidant properties and are also rich in nutrients. 100 grams of chia seeds contain 631 mg of calcium. Apart from their nutritious value, chia seeds also help in improving digestive health, lowering blood pressure and improving blood sugar control. There are many ways to include chia seeds in your diet. Some of the appetizing dishes you can make using chia seeds are puddings, smoothies, chia drinks, baked goods etc. 

3- Sunflower seeds

Image-engin akyurt

Sunflower seeds are seeds that are harvested from the sunflower plant. They have black and white striped shells and are smooth in texture. While sunflower seeds are known to have a number of health benefits such as lowering the risk of high blood pressure or heart disease they are also a rich source of calcium. Every 100 grams of sunflower seeds have 78 mg of calcium. Apart from that they are also high in fats but they consist of healthy fats which our body needs which also provide great anti inflammatory properties. Sunflower seeds are a great snacking option and you can have them raw or roasted however make sure to control the portions. 

4- Sesame seeds

Image-Diane Alkier

Sesame seeds are a fantastic source of calcium and magnesium, as well as a rich source of healthy fats, protein, vitamin B, mineral, fiber, healthy skin, and cancer prevention. Black seeds are more beneficial than white seeds. They are available in two colors: white seed and black seed. Black seed contains higher calcium (18% of daily value) than white seed (975 mg of calcium per 100 grams of white sesame seeds). It can be eaten in a variety of ways, including sprinkled over salads, raw, roasted, and in a variety of other ways.

5- Kale

Image-Deborah Rainford

Kale belongs to the cabbage family and is known as one of the most nutrient dense foods. Out of the many benefits of Kale the main benefit includes helping to protect against cancer. This is because Kale contains sulforaphane which has been shown to fight cancer at a molecular level. It is also rich in other nutrients such as Vitamin A, K, B6 and C. The interesting thing about Kale is that it contains higher concentration of calcium (250mg of calcium for every 100 gram of kale) which is even higher than the amount of calcium found in whole milk (110mg for 100 gram of milk). Kale can be eaten raw in salads or you can even steam or boil them. You can also consume it in the form of a smoothie or make its soup. 

6- Figs

Image-Tijana Drndarski

Figs are an edible fruit of Ficus carica and they are believed to be one of the oldest cultivated plants. They have a sweet taste and are usually soft and chewy in texture. It can be either eaten fresh or dried and are packed with many nutrients. It helps in improving digestion, reducing high blood pressure and increasing bone density. Dried figs are usually high in antioxidants but apart from that they are also rich in calcium. Every 100 gram of dried figs contain 162 mg of calcium. For people who have a sweet tooth consuming figs is the best way to overcome your sugar cravings while also getting all the beneficial nutrients and minerals that your body requires. 

7- Broccoli

Image-Mae Mu

Broccoli is a member of the cabbage family. It is a green edible plant with a huge blooming head, stem, and little leaves. They are high in fiber, high in nutrients, low in calories, help fight cancer, lower the risk of heart disease, improve blood sugar and many other benefits. You can eat broccoli in many ways like roasted broccoli, Grilled broccoli with avocado, broccoli caesar salad and many more. One cup of broccoli (76g) contains 35 mg of calcium, daily requirement of calcium for adults is 1000-1200. 


Image-Kier In Sight

Olives also known as olea europaea belong to a group of fruit called drupes. They are small oval fruits which are mild or salty in taste and usually come in black and green color. Olives are usually used in salads, sandwiches, baked goods or snacks. Olives have many health benefits such as they have anti inflammatory and anti cancer properties not only that but they are also rich in probiotics which helps in promoting good gut health. Olives are also a source of several vitamins and minerals, one of which is calcium. 100 grams of olives contain 88 mg of calcium. 

9- Orange

Image-Vino Li

Oranges are one of the many citrus fruits which are low in calories but are high in nutrition. Oranges are usually known for their high concentration in Vitamin C however many people are unaware about the fact that oranges are also high in calcium content. One orange contains about 70 mg of calcium. In Fact if you have fortified orange juice you can get about 140 mg of calcium for every 100 grams. Needless to say, there are many health benefits of oranges. Consuming orange juice or oranges can help to reduce your risk of heart diseases. 

Food, Health and fitness

5 Ways to Make Eggs

Image: Coffeefy Workafe

Eggs are healthy and good to eat everyday. They are a good source of choline and effective in reducing the risk for heart disease. If you are interested in knowing more benefits about eggs click here. There are many ways in which you can cook eggs. In this blog I will share with you five different ways to make tasty recipes using eggs.


Image: Tamanna Rumee

Hard egg is also known as boiled egg. It refers to both white and yellow yolk being boiled fully from both inside and outside. Hard eggs are good to eat every morning and the recipe for it is very quick and simple.


  • 2 egg
  • Salt ( according to taste)
  • Pinch black pepper
  • 200 ml water


  • In a small pan add 200ml of water and 2 eggs. Let it boil for about 15-20 minutes on a medium flame.
  • Once it gets boiled, peel off its shell and cut it into half. For garnishing you can add a pinch of black pepper and salt. 


Image: Ruben Rodriguez

Contrarily to hard egg, the yolk in soft egg will remain creamy. Rest of the method to make a soft egg is similar to that of a hard egg. Below is the recipe for soft egg.


  • 2 eggs
  • 200 ml water
  • Salt ( according to taste)
  • Pinch of black pepper


  • In a small pan, add 200ml of water and 2 eggs. Let it boil for 8-10 minutes.
  • Once it’s boiled, peel off the shell and cut it into half. The yolk will be creamy in this case. You can add a pinch of black pepper and salt to season it.


Image: Ksenia Gashkova

Basted egg is cooked in little butter or oil. Upper white part is cooked but the yellow yolk will be creamy. Basted eggs are better than frying eggs as they are cooked with less butter or oil. Below is the recipe of basted eggs.


  • 1 egg
  • Half tbsp butter or oil
  • Pinch of black pepper
  • Salt ( according to taste)


  • Take a small cooking pan and add butter or oil in it. Once the butter melts, crack an egg onto the pan. Make sure to keep the gas on medium flame.
  • Carefully slide the egg into oil or melted butter and cook it for about 20 to 30 minutes.
  • Once the edge becomes white, sprinkle some water on the pan, cover it immediately with a lid and let it steam for 1 to 2 minutes. When the yolk gets covered with the white part, that means it is ready to serve.


Priscilla Du Preez

In an over easy egg yellow yolk will be creamy and the egg will be cooked from both the sides. Recipe for an easy egg is very easy. Below is the recipe for an over-easy egg.


  • 1 egg
  • Salt ( according to taste)
  • Pinch of black pepper
  • Half tbsp butter


  • In a pan add ½ tbsp of butter or oil. Once the butter melts, crack an egg into the pan and add some salt and pepper. Make sure to keep the gas on medium flame
  • When the white egg is cooked, flip it over carefully to make sure you don’t break the yolk. After flipping, cook it for 30 seconds and it’s ready to serve.


Image: Shashi Chaturvedula

It is opposite to over easy egg where white and yolk both are fully cooked. Recipe for over hard egg is the same as over easy egg. Below is the recipe for an over-hard egg.


  • 1 egg
  • Salt ( according to taste)
  • Pinch of black pepper
  • Half tbsp butter


  • In a pan add ½ tbsp of butter or oil. Once the butter melts, crack an egg into the pan and add some salt and pepper. Make sure to keep the gas on medium flame
  • When the yellow yolk becomes firm, flip the egg and cook from the other side for about 2 minutes. Make sure that the yellow yolk is cooked properly.
  • When both white and yellow parts of the egg are cooked properly then it is ready to serve.
Health and fitness

Chana Chaat Recipe

Chana Chaat is a healthy, tangy and super nutritious snack which is made of black chickpeas (kala chana), onions, tomatoes, coriander and other spices. When you’re on a diet, this could be a great snack as the ingredients used in they recipe are super healthy. Black chickpeas aid in weight loss, reduces cholesterol , stabilizes blood sugar, and prevents diabetes. Click here to learn more about the health benefits of black chickpeas. Apart from that, onions and tomatoes are high in antioxidants and help with digestion, and when coupled with a few spices, the dish becomes flavorful and nutritious


  • 96 gram chana (soaked overnight) or canned Chana
  • ½ onion chopped 
  • ½ tomato chopped
  • 1 small lemon
  • Salt according to taste
  • ½ tbsp Kashmiri red chili powder
  • ½ tbsp cumin powder
  • Pinch of black salt 
  • 1 tbsp chopped coriander
  • 1/ 4 spoon of chat masala


– Boil the soaked chana (black chickpeas) till it becomes soft. Then drain the water and take out the chana in a container. 

– After that add chopped tomatoes and onions followed by Kashimiri red chili powder, cumin powder, chat masala, salt, black salt, chopped coriander and lemon.

– After adding all the ingredients, close the container and shake it well so that everything gets mixed properly. Shake it for a while and then take it out in a bowl. The Chana Chaat is ready to serve.