NATURE’S superfoods With the seasons changing, this is the time our immunity levels take a dip. And with India in the grip of the second-wave of the Coronavirus pandemic, the importance of building a strong immune system assumes even more importance. Here are a few superfoods that are time-tested immunity boosters!
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IMMUNITY BOOSTING HERBAL POWDERS These plant-based powders pack an immunity boosting punch! They are usually made by drying the herb and pounding it into a fine powder. Immunity-boosting powders can be single ingredient based or a combination of several different herbs. Wellbe has launched four immunity-boosting powders - Amla, Moringa, Ashwagandha and Triphala. These powders are made from organically grown ingredients, minimally processed and free of chemicals, additives or preservatives! Loaded with antioxidants as well as immunity boosting vitamins and minerals, these are the superfoods your diet needs! WILDFOREST HONEY Wildforest honey, as the name suggests, is collected from the forests, by traditional honey hunters, from bees that feed on a variety of flowers. It contains bee pollen and is much more nutritious than conventional honey. Rich in micronutrients, it is filled with enzymes and immunity boosting properties, making it one of nature’s true superfoods.
Wellbe Wildforest Honey is collected by the Gihar tribes, who are traditional honey hunters, from the forest of Uttarakhand. It is made from bees that feed on a variety of florets - around 20 different types of herbs - which have three times the medicinal properties of regular honey. Wellbe honey is extracted using the cold-press method without the use of any heat, which helps preserve the naturally-occurring pollen and enzymes. APPLE CIDER VINEGAR Apple Cider Vinegar is made by naturally fermenting apples. It is known for its immunity-boosting powers and has been used for over centuries now! Wellbe Organic Apple Cider Vinegar is made from the finest organic apples grown in the Himalayas. It’s naturally fermented and bottled raw, a process that preserves the ‘mother’, or the visible cloudy sediment - strands of protein, healthy bacteria and enzymes, which form naturally as the vinegar ferments, and is loaded with healthy goodness. CHYAWANPRASH Easily your grandmother’s favourite nuska! An age-old-Ayurvedic remedy, Chyawanprash is a blend of potent herbs known for their nutritional value, especially their immunity boosting prowess.
*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/modifications to your diet.
YOGHURT Yoghurt and other fermented foods like kombucha are rich in probiotics. Probiotics promote the growth of beneficial bacteria in your gut. A healthy gut is key to a healthy immune system! Yoghurt also contains Vitamin D, another nutrient that helps in battling colds and flu. SPICES Every kitchen has them - whole and powdered - and they are a must in our everyday cooking. And spices are rich in antioxidants, anti-inflammatory properties as well as a host of vitamins and minerals. So whether it’s turmeric, fenugreek, asafoetida, mustard, cloves, cinnamon, pepper or ginger in your food, make sure you use them regularly in your food!
Get all this and more at your nearest The Organic World store or online on www.theorganicworld.com
s e l b a t e g e v &
THE BEST
frui ts
FOR YOUR IMMUNITY
*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/modifications to your diet.
TOMATOES Tomatoes are loaded with antioxidants that steel your cells against free radicals, which negatively affect the immune system. Tomatoes are also rich in Vitamin C and E, as well as beta carotene, all integral to keep our immune system fit and fighting! For best results, eat them raw in salads or sandwiches, or as a juice. CITRUS FRUITS If it’s respiratory woes it has to be Vitamin C to the rescue! Studies show Vitamin C helps strengthen our immune system by boosting the production of disease fighting white blood cells. One of the best sources of this vitamin? Citrus fruits like oranges and mosambis! Use in salads, juice, desserts or eat as is! SPINACH There’s a reason why spinach was Popeye’s favourite food and it’s exactly why spinach is our favorite leafy green. It 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! PAPAYA Rich in Vitamin C, papayas are known for their manifold health benefits. Not only are they immunity boosting, papayas are great for digestive health and for your skin and hair as well. Use in salads, bakes, smoothies or eat as is! POMEGRANATE Wondering what fresh fruit juice to have? Juice pomegranates! Did you know:
one glass of pomegranate juice contains more antioxidants than most other fruit juices? Red, sweet and utterly delicious, pomegranates are rich in Vitamin C and E, and have a host of health benefits. BROCCOLI There’s a reason why broccoli is considered one of the most nutritious vegetables. A nutrient powerhouse, it’s filled with Vitamin C A and E, antioxidants and fiber, making it a must have in your diet. The best way to enjoy its goodness? Steam it, season with salt, pepper, a bit of EVOO, lemon juice and chilli flakes. RED BELL PEPPERS Not only do they look colourful, they have great texture and crunch and are loaded with nutritional benefits! We are talking about red bell peppers. They are rich in Vitamin A, C and B6, loaded with magnesium! WATERMELON One of the most refreshing fruits, watermelons are rich in the antioxidant glutathione, which plays a key role in strengthening the immune system. GOURDS One of the healthiest vegetables that you can include in your diet at this time is bottle gourd. Rich in dietary fibre, it promotes gut health, and has good amounts of iron and vitamins. Another must-have vegetable is bitter gourd, which has high amounts of vitamin C and anti-viral properties. Also consume Indian squash or tinda and snake gourd, which have a high antioxidant content that helps boost immunity.
bright and germ-free KEEP YOUR HOME
THIS MONSOON
The skies are turning grey and while the rains and dipping temperatures are a source of joy for many, it also brings a host of problems! The high humidity, lack of sunshine and perennial dampness can end up creating niggling issues with your home and can also leave your space
looking dull and dreary. Wet floors, fungus growing on damp walls and a perennial musty smell are common problems as is a general dull appearance. Here are a few ways you can tackle them.
USE CLEANING LIQUIDS TO MOP FLOORS Floors are a sore point in the monsoons. They can get very wet and dirty (rain water coming in, muddy shoes) - dampness as well as bugs, flies and mosquitos are a common problem. The solution? Use a cleaning agent that can repel such bugs while mopping floors. Make sure you let the floors dry properly before putting carpets or walking on them. Pay special attention to corners, areas under furniture and bathrooms. Use high-absorbent door mats to prevent the mud from shoes entering your home. Home Strategi Disinfectant Floor Cleaner & Insect Repellent, Bubble Nut Wash Natural Floor Cleaner CLEAN TOILETS AND DRAINS REGULARLY Clogged drains are a common problem - so make sure you periodically check your drains for any blockages. Blocked drains can cause the stench to spread through your home and are also a breeding ground for mosquitoes and other insects. Clean the toilet bowl regularly to ward off any bad smells and insect infestation with no damage to the porcelain bowl. Herbal Strategi Toilet Seat Sanitiser, Wild Ideas Handmade Liquid Bathroom Cleaner, Palmera Single Hockey Toilet Cleaning Brush GET RID OF MUSTY SMELLS Most of us end up drying clothes indoors due to the rain. This coupled with the lack of sunshine can lead to musty smells in your home. Damp walls are a common problem at this time. Make sure you open the windows to allow fresh air whenever feasible. Light fra-
grant incense sticks - not only do they help you get rid of the smell, citronella incense sticks help repel mosquitos. Air diffusers are another good option. Aurofeel Incense Citronella Sticks, Aurofeel Incense Sandal Sticks WASH CLOTHES USING A NATURAL DETERGENT Increased moisture levels can make your clothes feel damp and smell. Wash using a natural, fragrant detergent that won’t damage your clothes. Change your linens once every two weeks. Frosch Liquid Detergents, Bubblenut Wash Laundry Detergent USE NATURAL REPELLENTS Monsoons means mosquitos (and a whole lot of bugs!). Take extra care to see there is no water accumulating anywhere - this is a breeding ground for bugs. Use natural repellents to keep them at bay instead of harmful chemical ones. You can use incense sticks, repellent sprays and vaporisers. Not only are they devoid of any harmful chemicals, they also leave your homes smelling fresh and fragrant! Aurofeel Incense Citronella Sticks, Herbal Strategi Ant Repellent, Herbal Strategi Mosquito Repellent Vaporiser BRIGHTEN UP YOUR HOME NATURALLY Things can get dark and dreary at this time of year. Use bright linens, light coloured curtains. Reduce the amount of surface clutter to make your room appear less congested. Use accent lights if you have them.
THE PERFECT WARMING BEVERAGES
It’s the monsoons and there is a dampness in the air. And a nip as well! The perfect time to bring out those warm, comforting beverages that are literally a hug in a bowl (or cup!).
MASALA CHAI This is easily among the most popular beverages across India. Tea is brewed with a variety of spices like cinnamon, cardamom, cloves, ginger and pepper - or a spice blend of your choice! Best enjoyed with a plate of pakoras and chutney as you watch the rain pour down!
DIFFERENT VARIETIES OF TEA Choose from a wide variety of teas as your rainy day companion. Infused with the goodness of lemongrass, chamomile, tulsi, ginger, you can choose from a wide variety of artisanal teas from brands like Typhoo at The Organic World! You can even make honey-lemon tea! SOUPS Who doesn’t love a warm nourishing soup in the monsoons? Whether it’s sweet corn, mulligatawny, tomato, leek and potato, vegetable soup - your options are aplenty. Add some noodles, throw in pasta, add some rice, maybe some sourdough bread - and your one pot meal is ready!
KASHAYAMS Revered in Ayurveda, Kashayams refer to a decoction made by boiling water along with several herbs and spices. Some of the most common ingredients include: tulsi leaves, ginger, peppercorns, cinnamon, coriander seeds, cumin seeds, fennel seeds, cloves, cardamom, neem leaves, garlic, betel leaves, mint leaves, honey, lemon etc. The ingredients are usually hand-pounded, roasted and then brewed with the water, resulting in a thick liquid. Kashayams are ideally used as digestive aids as well as to boost immunity.
COFFEE The world’s favourite pick me up beverage. We especially love the strong aroma and rich flavour of South Indian filter coffee. Choose from the many variants from Blue Tokai Coffee! HOT CHOCOLATE Watching the rain go by, snuggled under a blanket with a mug of decadent hot chocolate - what can be more comforting? Cocosutra Hot Chocolate Mixes
BE TT ER
ALTERNATIVE FLOURS www.theorganicworld.com
ingredients
When you think of flour, what’s the first thing that comes to mind? It’s probably atta or whole wheat flour, used primarily to make rotis and parathas. Then it would probably be maida or refined flour: used in a whole host of things from bread puri to cakes and more! But did you know, there are several alternative flours that make for a more nutritious and healthier option as compared to maida? Maida is obtained by refining and bleaching the wheat grain. What this process does is strip the grain of all its nutrition. So what you get is a flour with high calorie content and very little food value. “When rice or wheat is polished and then bleached, the bran and germ are removed, whereas the starch-filled portion called the endosperm is left behind,” explains Simran Oberoi Multani, founder of Ovenderful, a social enterprise and a global community in healthy baking. “So what we end up eating is just starch.” So what can you do? At The Organic World, we stock a whole range of flours across brands, made from unpolished grains and minimally processed. So what you get is the goodness of 100% chemical-free nutrition! Our flours are: > Made from unpolished grains > Organic or Natural > Minimally processed > Chemical- and preservative-free > High fibre > Zero adulteration > Nutritionally rich > No harmful chemicals and additives like high fructose corn syrup, sodium benzoate, artificial flavourings and colours Choose from: Whole wheat flour, Ragi flour, Millet flour, Jowar flour, Rice flour, Sprouted flour, Gram flour Corn flour, Chana flour, Almond flour, Soyabean flour, Maize flour, Potato flour, Coconut flour and more! Simran says that when she purchases The Organic World flours made from local grains like jowar, amaranth and ragi, “I know that my food is nourishing not only in terms of health but also flavour intensive due to the purity of the farming process. Our rotis, bhakris, thattai, khakras, parathas, mathris, biscuits and any
other form of recipe we use it in, is a nutrient dense one. We may have grown up eating traditional staples like white rice or refined flours, but alternative flours derived from millets, unpolished rice or better varieties such as red rice, provide a longer horizon for overall health. The latter are truly whole grains with their external layers intact, as a result of which we benefit from the minerals and vitamins that are found in those layers.”
HEALTHY SNACKING OPTIONS
With WFH the norm rather than the exception, do you find yourself snacking more (and more?). We hear you! The urge to reach out for deepfried snacks is real and pressing, but worry not, at The Organic World, we have a range of healthy trans-fat free snacking options that let you snack without the guilt!
VEGETABLE STICKS Slice some cucumbers, carrots, celery sticks and pair it with some hung curd flavored with salt, pepper, chillies and a healthy snack is ready!
CHOOSE HEALTHY PROCESSES Opt for snacks made with healthy processes like baking and vacuum frying. Healthy Dig Baked Bajra Methi Sticks, Yoga Bar Baked Brownie CHOOSE HEALTHY INGREDIENTS Ditch the maida – choose snacks made with healthier alternatives like red rice flour, millets, and real vegetables. Wellbe’s range of savory snacks are made with red rice flour and cold pressed sunflower oil! Kodubale, Murukku, Ribbon Pakoda and Khara Sev from Wellbe, Carrot and Spinach crackers from Lil Goodness
SEEDS, NUTS & DRY FRUITS They are nutritionally rich, keep you full and make for a great healthy snacking alternative over crisps. Avadata Organics Pumpkin Seeds, Nutty Yogi Salted Roasted Chana, Nourish Organics Omega Seed Mix
CRAVING SWEET? Fruits are your go to option, when the sweet tooth craving hits! Simply chop and drizzle with honey (if needed) and you are good to go. Else opt for granola bars or cookies/biscuits that are low in sugar and made from healthy ingredients. Nourish Organics Fig Amaranth Cookies, Nourish Organics Cranberry Granola Bar, Yoga Bar - Protein Bar - Cranberry
becoming friends with a woman who was both a bodybuilder and a nutritionist. She set me on a path to permanent lifestyle changes, which have since been upheld and encouraged by highly skilled, athletic women like Swetha Subbiah and the rest of the instructors brought in by Sisters in Sweat.
I’ve been many things since I was a little girl, taking that love for variety & the spice life well into adulthood. Some of them being a writer, event manager (in college, USA), EA to the CEO of a tech startup in Toronto, associate director of marketing for a performing arts fundraising company, head of a whisky & cigar supper club in Bangalore, bartender, waitress in Toronto, football player, goalkeeper, head of a members-only club for globally rising women leaders, founding member of a company that brings women back to work across India and I’m not even close to being done. All of that being said, If I had to describe myself I would say I’m an extrovert who craves solitude on most days. In the midst of all the chaos, I joined the wellness journey when I was around 25 years old. I had the fortune and pleasure of
The reason fitness is such an important part of my life is because when I am fit, I feel lighter, happier, more energetic and highly productive. I am able to manage so many more priorities in my life, so much better, and enjoy so many more experiences without fully exerting myself. My current wellness model is to eat modest meals at the right times such as dinner before 7 p.m, take daily long walks early every morning and do yoga, dance, piloxing, HIIT, meditation and personal trainer sessions throughout the week. The variety in my workouts keeps it stimulating and exciting for me and the energy I get through all of it keeps me motivated and going.
Besan (Chickpea flour) is high in protein, zinc, magnesium and other minerals . Besan Sheera is traditionally used to alleviate symptoms of cough & cold, and as an immunity booster. In this recipe,a mix of Besan and Atta is used, for a more wholesome taste. If you prefer a gluten free version, just substitute the Atta with equal quantity of Besan. The combination of turmeric powder, ghee and black pepper along with A2 milk provides the immunity enhancing capability of golden milk. Spices offer warmth to the body along with their immunity boosting powers. This is not a replacement to any medication, only a traditional recipe offering a little boost to our immune system. (This recipe first appeared on www.wellbefoods.com)
INGREDIENTS
makes 2 cups of Sheera Well Be Foods Organic Besan – 1.5 tbsp Well Be Foods Organic Whole Wheat Flour – 1.5 tbsp Well Be Foods Organic Almonds - 6 Desi Ghee – 1 tbsp A2 milk – 2 cups Organic Black pepper powder – ¼ tsp Organic cardamom, organic cloves – crushed – ¼ tsp Organic turmeric powder - ½ tsp Organic jaggery powder – 3 tbsp
For Garnish (Optional) Saffron strands Organic cinnamon powder
METHOD
> Boil the milk and keep aside > Soak the almonds in half cup boiling water for about 15 min > Remove the skin. Chop them into thin slivers and keep aside > In a heavy saucepan / vessel, melt the ghee. Add the flours > And fry till it’s golden brown and gives off a nutty aroma (around 3-5 min) > Switch off the flame. Add the rest of the ingredients, except milk and mix well > Now add the boiled milk and stir well to avoid lumps > On a low flame, bring to boil, stirring constantly > Serve hot with a garnish of saffron strands and cinnamon powder
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Indiranagar | Whitefield | Malleshwaram Yelahanka | Koramangala Bellandur | HSR JP Nagar | Cunningham
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