15AprApril 15, 2021

Ramadan special Khichdi

Ramadan special Khichdi Quick and delicious One pot meal with the perfect combination of Indian spices ,also a perfect dish is one of the Suhoor (pre dawn) recipes of Ramadan. Pressure cookerWooden ladle 350 gms Chicken breast (Organic hormone free chicken)4 tbsp Presoaked Masoor dal4 tbsp Presoaked Moong dal1/2 cup Hand pounded sonamasuri rice2 Medium tomatoes2 Medium...

15AprApril 15, 2021

Home made Mustard Sauce

Home made Mustard Sauce High speed blenderWooden spoon 1/4 cup Black mustard seeds1/4 cup Yellow Mustard seeds1/4 tsp Ground Ceylon cinnamon powder1/4 tsp Turmeric powder or use Luke's immunity powder1/2 tbsp Raw honeySalt as per taste1/4 cup Apple cider vinegar adjust as per needs to cover and soak the mustard seedsWater as per needs while grinding Place...

Mindfulness-snack

15AprApril 15, 2021

Nutrition Lifestyle

At Home? Counter All Snack-Attacks With Mindfulness!

Snacks are small portions of food that people have between meals. They are usually a way to bridge long gaps between meals or fill in any gaps in nutrition. Earlier, snacks were fresh, prepared at home, and the portion size was controlled. Today, with the advancement of technology, busier lifestyles, less time to cook,...

13AprApril 13, 2021

Egg Bhurji roll (Ramadan Special)

Egg Bhurji roll (Ramadan Special) Easy to make delicious and scrumptious roll prepared with the melange of Indian spices. Chopping boardCast iron pan 2 Free range eggs1 cup Khapali wheat flour or any gluten-free flour3 tbsp Sattu flour1/2 cup Water1 Tomato1 Small onion2 Green chilli1 pinch TurmericSalt as required1/2 teaspoon Red chilli powder1 handful Mix of...

13AprApril 13, 2021

Healthy falooda

Healthy falooda Refreshingly, delicious and healthy homemade dessert that satisfies your taste buds at every bite. BlenderServing glasses For the Chia Gel2 Tbsp Chia Seeds (soaked in 4 tbsp water)Extra add onsFew blackberries or blueberries or soaked black raisins (unsweetened)2 Tbsp Rice Spagetti strands/rice noodles (cooked and strands separated)For the Smoothie3/4 cup Dates1 tbsp Rose syrup...

Welcome to Luke Coutinho's Holistic Health and Integrative Lifestyle Blog

Your one-stop resource on holistic health, with expert-vetted articles on managing your conditions, lifestyle and wellness tips, in-depth dives into the world of nutrition and, of course, some truly epic healthy recipes!

Ramadan special Khichdi

April 15, 2021Priyanka VithlaniRecipe Cornercalcium, cumin, dal, delicious, fibre, immunity, ingredients, Khichdi, lentils, magnesium, moong, potatoes, recipes, rice, seeds, vitamins, water0 Comments

Ramadan special Khichdi Quick and delicious One pot meal with the perfect combination of Indian spices ,also a perfect dish is one of the Suhoor (pre dawn) recipes of Ramadan. Pressure cookerWooden ladle 350 gms Chicken breast (Organic hormone free chicken)4 tbsp Presoaked Masoor dal4 tbsp Presoaked Moong dal1/2 cup Hand pounded sonamasuri rice2 Medium tomatoes2 Medium...

Home made Mustard Sauce

April 15, 2021Priyanka VithlaniRecipe Cornerhoney, immunity, water0 Comments

Home made Mustard Sauce High speed blenderWooden spoon 1/4 cup Black mustard seeds1/4 cup Yellow Mustard seeds1/4 tsp Ground Ceylon cinnamon powder1/4 tsp Turmeric powder or use Luke's immunity powder1/2 tbsp Raw honeySalt as per taste1/4 cup Apple cider vinegar adjust as per needs to cover and soak the mustard seedsWater as per needs while grinding Place...

Mindfulness-snack

At Home? Counter All Snack-Attacks With Mindfulness!

April 15, 2021Luke CoutinhoNutrition, Lifestyleeating habits, healthy snacking, mindfullness, tips0 Comments

Snacks are small portions of food that people have between meals. They are usually a way to bridge long gaps between meals or fill in any gaps in nutrition. Earlier, snacks were fresh, prepared at home, and the portion size was controlled. Today, with the advancement of technology, busier lifestyles, less time to cook,...

Egg Bhurji roll (Ramadan Special)

April 13, 2021Priyanka VithlaniRecipe Cornerchutney, coconut, delicious, healthy, Lycopene, protein, sattu, tomatoes, vitamin d, water0 Comments

Egg Bhurji roll (Ramadan Special) Easy to make delicious and scrumptious roll prepared with the melange of Indian spices. Chopping boardCast iron pan 2 Free range eggs1 cup Khapali wheat flour or any gluten-free flour3 tbsp Sattu flour1/2 cup Water1 Tomato1 Small onion2 Green chilli1 pinch TurmericSalt as required1/2 teaspoon Red chilli powder1 handful Mix of...

Healthy falooda

April 13, 2021Priyanka VithlaniRecipe Cornerbenefits, dates, delicious, dessert, fasting, health, health benefits, healthy, homemade, ingredients, love, milk, nuts, protein, rice, seeds, water0 Comments

Healthy falooda Refreshingly, delicious and healthy homemade dessert that satisfies your taste buds at every bite. BlenderServing glasses For the Chia Gel2 Tbsp Chia Seeds (soaked in 4 tbsp water)Extra add onsFew blackberries or blueberries or soaked black raisins (unsweetened)2 Tbsp Rice Spagetti strands/rice noodles (cooked and strands separated)For the Smoothie3/4 cup Dates1 tbsp Rose syrup...

Kulith/Horse Gram Soup

April 11, 2021Priyanka VithlaniRecipe Cornercalcium, constipation, dal, energy, fibre, flatulence, gut, hair, health, Horse gram soup, ingredients, jeera, protein, rice, soup, superfood, vegetarian, water, weight0 Comments

Kulith/Horse Gram Soup Horsegram soup or Kulith soup is tasty and super bursting high nutrient soup made from easily available ingredients and spices from our very own kitchen. Soup potPressure cookerLadle 250 g Kulith/horse gram (soaked overnight)½ tsp Ethically sourced A2 cow ghee½ tsp Jeera/cumin2-3 Curry leaves/kadi patta½ tbsp Paste of fresh ginger and garlic¼ tsp...

Raw Banana Curry

April 11, 2021Priyanka VithlaniRecipe Corneranxiety, benefits, children, coconut, coconut oil, diabetes, digestion, fibre, gut, gut bacteria, gut health, health, healthy, hormones, hypertension, immunity, jeera, milk, potatoes, pregnancy, probiotics, Raw banana curry, rice, sattu, seeds, starch, sugar, superfood, water0 Comments

Raw Banana Curry Green banana is an excellent superfood for all ages ranging from babies to elderly citizens. It is recommended to consume while weaning, during pregnancy, post-pregnancy, and various other health disorders such as diabetes, obesity, and hypertension. Green bananas especially benefit the gut, and today, science has established enough correlation between the gut...

Raw Banana Flour Pancakes

April 9, 2021Priyanka VithlaniRecipe Cornerbenefits, calcium, coconut, coconut oil, dosa, fibre, flax, flax seeds, food, gut, honey, ingredients, nutritional benefits, sattu, savoury, seeds, starch, sugar, vitamins, water, weight, weight loss0 Comments

Raw Banana Flour Pancakes Banana flour is a fine, powdery and a unique grain-free flour alternative loaded with gut loving fibre. It is loaded with vitamins and minerals. You will be surprised with the texture and lightness of pancakes made from the starchy flour. BlenderFrying pan 1 cup Banana flour2 tbsp Sattu flour1/2 - 1 cup Fresh...

Sattu Pancake (eggless)

April 6, 2021Priyanka VithlaniRecipe Cornercoconut, coconut oil, healthy, healthy pancake, honey, kids, love, magnesium, milk, nuts, protein, sattu, seeds, workout0 Comments

SATTU PANCAKE (eggless) A healthy pancake you and your kids would love! Involve your kids to make them for a Sunday breakfast! Mixing bowlLadle 1 cup Sattu flour 1/4 tsp Ceylon Cinnamon1/4 tsp Pink Himalayan salt1 tbsp Organic jaggery powder (or as per sweetness desired)1 large Banana (ripe )1 tbsp Cold pressed coconut oil3/4...

fitness driven by your genes

Can Fitness Be Genetic?

April 6, 2021Luke CoutinhoHolistic Health StoreFitness, genetic health, genetic test0 Comments

Let your genes be the guide to your fitness by a Lifetime Genetic Test! "Easy ways for weight loss", "How to lose weight?", "Weight loss Diet" are some of the questions that people Google, when they see or realize that they do not fit in the 'FIT' criteria that social media has created for everyone....

Non dairy kadhi

April 5, 2021Priyanka VithlaniRecipe Cornercoconut, cumin, fats, good fats, health, heart, heart health, hormones, immunity, milk, sattu, seeds, soup, thyroid, water0 Comments

Non-dairy kadhi A dairy free version of delicous Gujarati Kadhi. A spicy soup made with coconut milk and sattu instead of the traditional yogurt. Whisker/hand blenderIron kadhai/steel kadhai 2/3 cup Thick coconut milk2 tbsp Roasted sattu flour1/2 tsp Cumin seeds1 tsp A2 cow ghee2 Green chillies2 inch Ginger (ground to a paste)Handful curry leavesJuice of 1...

Kidneys

Are You Taking Care of Your Kidneys?

March 30, 2021Luke CoutinhoCondition Managementawareness, balanced nutrition, calcium, care, detox, diabetes, diet, exercise, fat, food, health, healthy, heart, high blood pressure, hormones, hypertension, kidney disease, life, lifestyle, nutrition, precautions, protein, sleep, smoking, sugar, tips, truth about diabetes, vitamin d0 Comments

World Kidney Health day is celebrated every year on the second Thursday of March. It is a joint initiative of the International Society of Nephrology, and the International Federation of Kidney Foundations. This day is celebrated to create more awareness amongst the population to take care of their kidneys, and reduce the impact of...

Holi Thandai

HOLI SPECIAL – Almond milk Thandai

March 27, 2021Luke CoutinhoRecipe Cornerair, almonds, cardamom, constipation, digestive health, facts, fat, fennel seeds, health, homemade, honey, immunity, ingredients, milk, naturally, nutrition, nuts, prevent constipation, protein, seeds, sesame seeds, vitamins, water0 Comments

Thandai Traditional beverage prepared specially during the festival of Holi . As it has a cooling effect on the body and hence the name "Thandai " . It is refreshing and at the same time rich in nutrition with the addition of Nuts and seeds . Presenting a New version of Thandai ,a Must add...

A Beginners Guide to MCT Oil

March 25, 2021KashishHolistic Health Store, Uncategorizedalzheimer, autism, benefits, body fat, carbs, coconut, coconut oil, diabetes, diet, digestion, energy, fat, Fat burning, fats, good bacteria, gut, gut health, health, healthy, hormones, immunity, Inflammation, metabolism, recipes, research, rest, saturated fats, smoking, tea, weight, weight loss, weight management0 Comments

MCTs or medium-chain triglycerides are a family of Fats, which contain 6-12 carbon atoms and are fully saturated. They are an excellent source of quick energy owing to their rapid conversion into ketones in the liver, primarily in keto-adapted individuals. Saturated Fats such as Coconut oil, Palm oil, Ghee, Butter, and animal fats are...

Why are my ears ringing? It could be Tinnitus.

March 25, 2021Luke CoutinhoCondition Management, Lifestyleair, ajwain, antibiotics, anxiety, bp, breast milk, breathing, cancer, Causes, children, coconut, coconut oil, diabetes, dosa, energy, exercise, fats, food, habits, hair, health, high blood pressure, hygiene, hypertension, idli, Inflammation, ingredients, insomnia, kids, lifestyle, magnesium, meditation, migraine, milk, msg, nervous system, nuts, oxygen, posture, potatoes, pregnancy, pumpkin seeds, recipe, Reduce inflammation, remedies, seeds, sleep, smoking, stress, sugar, tea, thyroid, water, weight, weight loss, yoga0 Comments

Do your ears ring without a sound? Here’s why and what to do What is Tinnitus, and what are its Statistics? The meaning of the word tinnire is “to ring”. It is the condition that causes ringing in the ears, or abnormal sounds and sensations. The definition of tinnitus is “the perception of noise or ringing in the...

Natural Mood Enhancers – Yes, they exist!

March 25, 2021KashishLifestyle, Mental Healthair, anxiety, breath, Causes, communication, diet, emotions, exercise, food, gratitude, happiness, health, hormones, kids, laughter, life, lifestyle, love, meditation, mental health, naturally, nature, nuts, protein, reality, Relationships, research, rest, seeds, sleep, stress, water0 Comments

With our fast-paced lives, we keep jumping from one task to another, one deadline to another, one meeting to another, one party to another, and so on and so forth. We seem to be in a constant rat race and all this running around and juggling various activities causes us to be constantly stimulated....

Omega 3- Your BFF (Best Fat Friend)

March 25, 2021Luke CoutinhoNutritionacne, almonds, alzheimer, anxiety, arthritis, autism, benefits, calcium, cancer, cardiovascular disease, care, Causes, childhood, children, cholesterol, colitis, dal, diabetes, diet, fat, fats, flax, flax seeds, food, gut, hdl, health, health benefits, healthy, Healthy skin, heart, heart health, hemp, high blood pressure, Inflammation, life, pregnancy, pumpkin seeds, Reduce inflammation, research, seeds, sesame seeds, sleep, sleep problems, vitamin d, weight, weight management0 Comments

Omega-3 fatty acids have received a lot of importance, and earned an excellent deal of respect off late, but do you know what omega-3s are? What are the omega-3 benefits that can convince you to include more of their food sources in your diet? We will unpack these questions one by one, but let us...

Oral Health

Oral Health: Nutrition and Best Practices

March 2, 2021Luke CoutinhoLifestylebest practices for oral health, nutrition for oral health, oral health0 Comments

Do you know your teeth and smile are the first things people notice about you, when they first meet you? A great smile can be the right measurement of overall hygiene and general lifestyle, demonstrating someone's cleanliness, while revealing what they eat and drink, as well as if they smoke or not. While a...