OUR FRUITS & VEGETABLES PICKS for 2021
The past year has brought into sharp focus the importance of staying healthy. One of the keys to this? Building a strong immune system. As the adage goes ‘prevention is better than cure’. Here’s a list of fruits and vegetables, known for their immunity-boosting properties that we think must be part of your shopping basket for 2021!
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ORANGES Got a cold? Vitamin C to the rescue! How often have we heard our mothers and grandmothers extol the virtues of Vitamin C? And rightly so – studies show it helps strengthen our immune system by boosting blood cells. Citrus fruits like oranges and mosambis are rich in Vitamin C. Use in salads, juice, desserts or eat as is! AMLA A true superfood, did you know Amla has more than 20 times the amount of Vitamin C as compared to oranges? It also helps to amla juice, in pickles or even raw! SPINACH Every child has grown up hearing – eat your greens, they are good for your health! And indeed, they are. Spinach, our favorite leafy green, is rich in Vitamin C, antioxidants and beta-carotene making it a powerhouse of nutrients! From palak paneer and light stir fries to spinach soup, you can enjoy its goodness in many ways!
BLUEBERRIES ents, there’s a reason why a bowl of blueberries are good for you! Especially because they known to reduce cell damage and boost immunity! PAPAYA A non-citrus fruit rich in Vitamin C, the health known to be great for digestive health as well. Use in salads, bakes, smoothies or eat as is! POMEGRANATE Did you know: one glass of pomegranate juice contains more antioxidants that most other fruit juices? Red, sweet and utterly delicious, pomegranates are rich in Vitamin C and E, and APPLE An apple a day keeps a doctor away. Filled there’s a reason why this saying holds true even today!
BROCCOLI Think healthy, think broccoli. A powerhouse of vitamins and minerals, there’s a reason why broccoli is considered one of the most making it a must have in your diet. The best way to enjoy its goodness? Steam it! RED BELL PEPPERS Rich in Vitamin A, C and B6, loaded with magnesium…need any more reasons why these crisp, crunchy red bell peppers also make salads really pop with their vibrant red colour! GINGER AND TURMERIC Two tubers that have long been revered for their medicinal properties; no home remedies are complete without their presence! Studies have shown that both are rich in immunity-boosting antioxidants and have relieving the symptoms of cough and cold. *Disclaimer: This article is for general information purposes only and not to be taken as medical advice. Please consult with your doctor/nutritionist before any additions/
bloggers WHY WE LOVE THESE
NANDITA IYER
SARAH NICOLE EDWARDS
SIMRAN OBEROI MULTANI
Scroll through Nandita’s Instagram feed and delight in delicious vegetarian dishes that are cooked simply, with a focus on seasonal produce. Her feed bursts with colour, health and innovative cooking! We love the way she -
The place for beautiful, nour-
Simran is the Founder of Ovenderful, a social enterprise and a global community in healthy baking of around 35,000 members, Ovenderful Mom Bakers Community. She only bakes with alternative
a warming soup. Her salads, made with simple dressings (and set to the tunes of Hindustani classical music) are a thing of beauty! A published author, Nandita’s second book Everyday Superfoods is out in March, which carries forward her philosophy of eating healthy, combining it with the power of superfoods!
health and wellness coach, is the founder of Copper + Cloves, where she talks about all things plant based and helps you learn how to cook healthy and tasty food using local and sustainable ingredients. Whether it’s a Carrot & Coconut Sambal, Aromatic Cowpea Hummus, Mediterranean Vegetable Tray Bake or Pickled Lotus Root, her recipes are vibrant and prioritise real, whole foods! What’s more, you can taste her incredible dishes at the Copper + Cloves Café at The Organic World, Indiranagar! Instagram: @copperandcloves
ragi, jowar, semolina and sweeteners such as jaggery, rees, fruit purees and coconut sugar. Her recipes are often gluten free, nut-free, eggless, diabetic-friendly, lactation-friendly, vegan and dairy-free as well! From classic tea time cakes to cheddar cheese crackers and an Amaranth Flour cake, expect a whole lot of healthy delights! Instagram: @sim_ovenderful
SNEHA VACCHANEY
MARIAM BEGG
A product manager “in a past life” as she laughingly says, Sneha is a home chef who specialises in desserts and regional cuisines. She is passionate about her Sindhi - Punjabi roots and the cuisine and it is evident in her feed: we love how she keeps tradition intact as is amply evident in her Lohri thaal or the utterly gorgeous ‘Dhaage Wale Bharwa Karal’ inspired by her grandmother. And we can’t stop drooling over her Vegan Spiced Orange Cake. Instagram: @snehavacchaney
iam Begg’s plant-based recipes are all you need for your her feed and delight in the vibrant and simple dishes. Case in point: the verdant smoothie with the goodness of kale, lettuce, bananas and more, garnished with edible ture! Or a fudge made of raw cacao and coconut. And we can’t get enough of her take on a watermelon and feta salad, spiced with raw methi leaves! Instagram: @mari.b.wellness
NATASHA CELMI colour – Natasha’s cooking looks just as good as it tastes! She focuses on quick, easy recipes using local ingredients and tries to balance fresh seasonal produce. There are tastes from all over: We especially love her Greek Spinach rice and the classic Greek salad that’s perfect for a quick weekday meal. But what really catches our eye is the vibrant Asian Greens with an almond sesame crunch. You just have to check out her feed to see how stunning it is! Instagram: @natashacelmi
vegetable garden BUILDING YOUR OWN
Did you know that over 25 rounds of chemical pesticides are sprayed conventional farms? And residues leaves for more than a month after harvesting? vegetables is a growing problem today. The solution: turn to organic fruits and vegetables – grown on farms that use only organic fertilizers and no chemicals. At The Organic World, you
can choose from a range of vegetables to meet all your daily needs (plus exotic ones as well!), that come to you freshly harvested from organic-
Another alternative, to meet any immediate needs that you may have – and it’s a great hobby as well – is to start your own vegetable garden! Here are our top tips:
WHAT TO GROW IN While earthen pots are the best option, you can always use buckets, plastic bottles, grow bags or even old bathtubs, if you have the space! Some intrepid home gardeners have even used juice cartons to grow greens! PREPARE YOUR SOIL This is one of the keys to a healthy vegetable experts suggest mixing it with compost, coir, containers. SEEDS Ideally you should get your seeds from a nursery. Opt for open pollinated seeds rather than hybrid ones. Make holes and plant your seed – remember don’t overcrowd! Once you sow your seeds cover them with leaves, a process called mulching. If you have a large garden, you can cover the seeds with netting to prevent curious animals and insects from getting to them! WHAT CAN YOU GROW? It’s always better to start with the easy ones such as spinach, mints coriander, microgreens, tomatoes, chilies. Once you get comfortable and enjoy the thrill of sprinkling homegrown microgreens over your salad, you can move to other varieties that take longer to harvest.
SPACE Sometimes all you need is a little sunny spot on a balcony or windowsill! Not everyone has the luxury of a terrace garden or a kitchen garden – so you can always start small! The place you choose should ideally get 4-5 hours of direct sunlight, plus shade as well.
OTHER TIPS Always remember to water the plants but not over water. Look at the top soil and if it appears too dry, water gently. Keep tools like a watering can, a little rake, neem oil/water, a scissor to prune etc handy.
HAPPY GARDENING!
“My kids and I started growing veggies during the lockdown; we started with mustard and amaranthus microgreens as well as spinach. With growing their own food, I saw that they valued it more - they didn’t want to waste even the tiniest bit of what they grew - and eating was a pleasure if their plant was an ingredient in a dish.”
“I am quite proud of my terrace garden – I grow everything from potatoes and tomatoes to greens and bhindi! Both my boys love working in the mud with me – from sowing to looking for bugs and harvesting! It’s a great hobby to encourage in your kids – helps them concentrate, gets them out and also makes them realise the hard work put into getting the food on our plate by our farmers.”
ANNA GEORGE NIRMALA BALAKRISHNAN
Want to
LEARN
how to deal with your wet waste at home?
Daily Dump shows you how to compost at home in a few easy steps
6 Steps To Compost At Home Step 1 : SEGREGATE AND COLLECT - Keep a 1 ltr clay, metal or plastic container with a lid on your kitchen counter. Collect your day’s fruit and vegetable peels, eggshells, tea leaves, leftover food etc in it - You can use a bowl, bucket or pot. Place it in your kitchen to collect your food scraps - Do not mix any plastic with your kitchen waste – even small pieces Step 2 : CHOOSE YOUR COMPOSTER - Based on your family size and volume of cooking you can choose a composter best suited for your requirements. 1 kg organic kitchen waste every day - We can help you decide. We have a wide range of composters for any family size - You can also make your own DIY composter but understand
Step 3 : LOCATE THE COMPOSTER IN A SUITABLE PLACE - Make sure it is well protected from direct rain
Step 4 : DAILY COMPOSTING MADE EASY-PEASY - Our magic ingredient Remix Powder, makes composting smell free and hassle free - Add it to your kitchen waste and mix in! Add this well mixed pile into your composter - Cover again with a layer of Remix Powder - make sure no waste is seen
Step 5 : SIT BACK AND WATCH NATURE DO HER MAGIC - You can mix your compost pile now and then, check on it or just leave it be. Composting will happen in time with the right amount of Remix powder. Nature cannot be rushed! - But just be patient. Composting is a natural process and
Step 6 : BLACK GOLD IS READY! - It will be dark brown in colour, have a crumbly texture and smell of fresh earth texture - Now that you have harvested your black gold, store this precious resource well. Give it some love and care - Store in an airy, covered container. Keep moist. Our Leave-It-Posts and Chomps work best Text courtesy : Daily Dump @ 9916426661
Oils
FOR EVERY MOOD team Wellbe
Have you been wondering what the fuss around cold-pressed oils is all about? First up, cold-pressing is to do with the way the oil is extracted from the seeds. In conventional oils, high temperatures/steam and chemicals are used to extract the oil from the oilseeds. In coldpressing, the oil is extracted with minimal heat, with hardly any processing, with the seeds usually crushed in a wooden or stone press.
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so why is it
GOOD for you?
The primary reason is the absence of high temperatures means the oil does not lose any of its nutritive values. Less energy is used to extract the oil making the process environmentally friendly Completely unprocessed - no solvents like hexane, chemicals or preservative are used No pesticides Rich in Vitamin E and other essential nutrients needed for our well being No trans fat
as compared to conventional oils, therefore consumption is lower (around 20%)
types of
COLD PRESSED OILS FROM WELLBE Why should you choose Wellbe cold-pressed oils? No heat/steam is used to crush/press the oil seeds. They are crushed through a wooden press and what you get is - a healthy alternative to
WELLBE MUSTARD OIL Origin: Rajasthan Good for heart health Usage: As a cooking oil Why Wellbe Mustard Oil: - Contains high level of mon ounsaturated fatty acids and Vitamin E - Only non-genetically modi WELLBE SUNFLOWER OIL
- Organic and natural
Origin: Karnataka
WELLBE COCONUT OIL
Good for heart health, rich in antioxidants and good cholesterol
Origin: Karnataka Helps in immunity building, lowers cholesterol
Usage: As a cooking oil
Usage: As a cooking oil Why Wellbe Coconut Oil: - Contains high level of lauric acid, polynutrients and antioxidants - Only non-genetically modi-
- Contains high level of poly nutrients and antioxidants - Only non-genetically modi- Organic and natural
- Organic and natural
WELLBE SESAME OIL Origin: Rajasthan Good for heart mation Usage: As a cooking oil
WELLBE GROUNDNUT OIL Origin: Karnataka Good for heart health, rich in antioxidants and good cholesterol Usage: As a cooking oil Why Wellbe Groundnut Oil: - Contains high level of un saturated fats and antioxidants - Only non-genetically modi- Organic and natural
Why Wellbe Sesame Oil: - Contains high level of un saturated fats and antioxi dants - Only non-genetically modi - Organic and natural
CUSTOMER
profile
NIRMALA BALAKRISHNAN
Food has always been Nirmala’s passion - whether it has been running her own restaurants, consulting in the food space, managing a kitchen garden or Nirmala talks about her shopping experience at The Organic World, Cunningham Road. TOW: What is your guiding philosophy when it comes to shopping for your home, whether it’s for groceries, staples, homecare... Nirmala Balakrishnan: My guiding philosophy while shopping for my home is simple: it is to ensure sustainability from the source to the supply chain and usage. Some of the key elements I try to focus on include minimum waste, zero or minimal plastic and to try and reduce my one time usage to something that is a bit more enduring.
an opportunity to buy fresh vegetables and fruits from the store each time I visit too. TOW: How has shopping at The Organic World helped you stay true to your philosophy? NB: I think what is really crucial and something that has made a world of The Organic World and I share a similar philosophy: my focus is to prioritise a healthy lifestyle for myself and my family and The Organic World, through the products on its shelves, seeks to enable that! The thoughtfully curated collection of food and grocery and other essentials at The Organic experience. TOW: How has shopping at TOW helped enhance or change the way you focus on homecare or wellness or cooking? NB: I used to focus a lot on food and related items in terms of wellness but visiting The Organic World has opened my eyes to a range of homecare items which also play a key role in contributing to wellness. I would like to believe I always was a mindful shopper, but having a store that helps you stick to and value.
TOW: When you draw up your monthly shopping list, what are a few things you keep in mind? NB: necessities - everyday essentials that you cannot do without, items that add value to health and quality of life - and supplements smile to all members at home, without of course, compromising on my primary goal prioritising health. TOW: What are some of your favourite items at TOW that you feel are a must-buy? NB: I think the cold pressed oils are a must buy as are the organic millets. I never miss
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here was something that touched our lives far more intimately and on a daily basis. After becoming a mother, I found that I was looking at labels on food products more closely, and was putting in more research to understand what I should feed my child and what I shouldn’t. The Organic World and Wellbe’s philosophy touched me: the chance to work towards empowering people with those healthy choices that would truly make a
Bhavna Kumar is the Assistant Manager, Marketing at Wellbe. She talks about her marketing journey – from fashion to organic food and what makes working with Wellbe so special for her! What made you embark on the retail journey? Why did you feel it was the career for you? then went on to get a professional degree summer course I did a project with Dolce
the front-end and gained an insight into the business of brands during a stint with Hidesign. This was followed by a thoroughly enjoyable time at - L’Occitane – I loved everything about the brand, the products, the work culture and learned so much about marketing. From luxury goods to organic kitchen essentials like dal, atta, chawal - why did you make the switch? I have always been driven by the desire to keep learning and challenging myself to push my boundaries. My previous experience was with bags, shoes and cosmetics. But
What is about the Wellbe philosophy that resonates most with you? The whole idea of ‘Better Choices Better Life’ really resonated with me. After all, isn’t the need to follow a healthy lifestyle the need of the hour? And in the quest for convenience, ew have completely lost touch with our roots. The chance to be part of a journey that revived those traditions: whether it is unpolished grains or Bilona ghee really excited me. ensure these better choices? A lot of my work involves researching and understanding what is it that really makes better choices. And then as a marketer, what is the best way to put this across to our customers, so that they are truly able to grasp its essence well and realise how it can make is a truly wonderful platform to spread this all-important message of healthy, wholesome living. What have been the standout moments on the journey thus far? products! - About the compromise we have made in our day to day lives when it comes to food and how products like Wellbe’s make us aware of the message - Working with and learning from fabulous teams at Wellbe and The Organic World
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We have a range of great deals at The Organic World this month to further enhance your shopping experience with us. They include: Go Organic Wednesdays
O
shopping a breeze: Combo 1: 5kg Atta, 4kg Rice, 3kg Tur Dal, 2kg
Combo 2: 5kg Rice, 4kg Atta, 3kg Tur Dal, 2kg
and vegetables every Wednesday through February!
Baker’s Dozen bakery products, organic pantry staples from Wellbe and more! www.theorganicworld.com
NEW
on our shelves
SQUEAKY CLEAN: Stay squeaky clean with Squeaky Clean’s Soap Tablets! Chemical-
- No soya, gum, starch, pesticides or chemicals - Made in a dedicated gluten-free facility THE WHOLE TRUTH: Recharge yourself
DR. GLUTEN: Make a healthy choice with
goodness of clean ingredients with: preservatives
- The goodness of whole-grain
sweeteners
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