11JunJune 11, 2021

Monsoon Special momos – Enjoy health and taste in every bite

Monsoon Special momos - Enjoy health and taste in every bite Monsoon Special Momos - sans refined flour, MSG and other additives. Get nutrition in every bite and in a hygienic way! SteamerMixing bowl 1 cup Ragi flour (can use jowar/Amaranth flour too)1/4 cup Rice flour2 to 3 tbsp Sattu flour1 Grated Carrot6 nos. French beans...

10JunJune 10, 2021

Ragi Chocolate Sheera

Ragi Chocolate Sheera Ragi or finger millet originated in Africa and has been cultivated for many thousands of years in Africa. Ragi is rich in protein and is a perfect protein source for vegetarians. It has the highest amount of calcium and potassium amongst millets and is also a great source of iron making it...

10JunJune 10, 2021

Dal Palak (Indian Lentil and Spinach Curry)

Dal Palak (Indian Lentil and Spinach Curry) Simple indian, all time favorite Maa ki dal made with the combination of lentils cooked with and tempered with basic Indian spices. Pressure cookerCooking pan ⅓ cup yellow lentil / dhuli moong dal / masur dal pre-soaked for 8 hrs3 cups water1 cup spinach / palak / fresh fenugreek...

10JunJune 10, 2021

Matcha Magic- Sip the magic potion

Matcha Magic - Sip the magic potion Easy and quick Matcha magic is a great alternative for coffee ,made with a dairy free option it can be enjoyed by Vegans too .Presenting here below easy steps to make a creamy and a delicious Magic latte. BlenderServing cups 2 cups almond milk1 tbsp pure vanilla extract2 teaspoon...

09JunJune 9, 2021

Breakfast Oat Groats – Turbo charge morning routine

Breakfast Oat Groats - Turbo charge morning routine Quick easy and a healthy way to begin the day with the goodness of Porridge. Simple and high in fiber, steel cut oats keep you full all morning long. Easy to make and satiating and you can add any of your favorite toppings. Sauce panLadle ½ cup gluten free...

09JunJune 9, 2021

Bottle Gourd Curry – Delish Desi curry

Bottle Gourd Curry - Delish Desi curry Simple easy to prepare curry made from the wonder vegetable prepared with basic indian spices and served hot as a side along with roti /rice. Cooking panMixing ladle 1 medium bottle gourd (lauki, chopped into cubes)1/2 tbsp cold pressed coconut oil1 tbsp chana dal or yellow moong dal (pre-soaked and...

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!

Monsoon Special momos – Enjoy health and taste in every bite

June 11, 2021Priyanka VithlaniRecipe Cornerajwain, chutney, creativity, delicious, health, msg, nutrition, rest, rice, sattu, sprouts, vitamins, water0 Comments

Monsoon Special momos - Enjoy health and taste in every bite Monsoon Special Momos - sans refined flour, MSG and other additives. Get nutrition in every bite and in a hygienic way! SteamerMixing bowl 1 cup Ragi flour (can use jowar/Amaranth flour too)1/4 cup Rice flour2 to 3 tbsp Sattu flour1 Grated Carrot6 nos. French beans...

Ragi Chocolate Sheera

June 10, 2021Priyanka VithlaniRecipe Cornercalcium, carbs, fat, fibre, halwa, ingredients, milk, nuts, protein, Ragi Chocolate Sheera, Raw Cacao, sattu, savoury, water0 Comments

Ragi Chocolate Sheera Ragi or finger millet originated in Africa and has been cultivated for many thousands of years in Africa. Ragi is rich in protein and is a perfect protein source for vegetarians. It has the highest amount of calcium and potassium amongst millets and is also a great source of iron making it...

Dal Palak (Indian Lentil and Spinach Curry)

June 10, 2021Priyanka VithlaniRecipe Cornercumin, dal, dal palak, fibre, immunity, lentils, moong, protein, rice, seeds, water0 Comments

Dal Palak (Indian Lentil and Spinach Curry) Simple indian, all time favorite Maa ki dal made with the combination of lentils cooked with and tempered with basic Indian spices. Pressure cookerCooking pan ⅓ cup yellow lentil / dhuli moong dal / masur dal pre-soaked for 8 hrs3 cups water1 cup spinach / palak / fresh fenugreek...

Matcha Magic- Sip the magic potion

June 10, 2021Priyanka VithlaniRecipe Cornercoconut, delicious, fibre, healthy, honey, Matcha magic, metabolism, milk, moringa, moringa powder, pumpkin seeds, sattu, seeds, stress, vitamins, workout0 Comments

Matcha Magic - Sip the magic potion Easy and quick Matcha magic is a great alternative for coffee ,made with a dairy free option it can be enjoyed by Vegans too .Presenting here below easy steps to make a creamy and a delicious Magic latte. BlenderServing cups 2 cups almond milk1 tbsp pure vanilla extract2 teaspoon...

Breakfast Oat Groats – Turbo charge morning routine

June 9, 2021Priyanka VithlaniRecipe Corneralmonds, healthy, milk, nuts, Oat groats, Raw Cacao, recipe, rest, seeds, water0 Comments

Breakfast Oat Groats - Turbo charge morning routine Quick easy and a healthy way to begin the day with the goodness of Porridge. Simple and high in fiber, steel cut oats keep you full all morning long. Easy to make and satiating and you can add any of your favorite toppings. Sauce panLadle ½ cup gluten free...

Bottle Gourd Curry – Delish Desi curry

June 9, 2021Priyanka VithlaniRecipe CornerBottle Gourd Curry, children, coconut, cumin, dal, fibre, flatulence, jeera, moong, pumpkin seeds, rice, seeds, vitamins, water0 Comments

Bottle Gourd Curry - Delish Desi curry Simple easy to prepare curry made from the wonder vegetable prepared with basic indian spices and served hot as a side along with roti /rice. Cooking panMixing ladle 1 medium bottle gourd (lauki, chopped into cubes)1/2 tbsp cold pressed coconut oil1 tbsp chana dal or yellow moong dal (pre-soaked and...

Ginger Ladoos – Every bite counts

June 9, 2021Priyanka VithlaniRecipe Cornerair, coconut, Ginger ladoos, immunity, Inflammation, ingredients, nuts, recipe, seeds0 Comments

Ginger Ladoos - Every bite counts Ginger and turmeric have anti-inflammatory and antiallergic properties. This recipe is great to help handle inflammation, low immunity, nausea and to stimulate appetite and release of digestive enzymes, thanks to the presence of ginger. Mixing bowlAir tight container ⅓ cup jaggery powder / grated jaggery2 tbsp dry ginger powder1 tbsp...

Zing= Delish Sprouts Poha

June 3, 2021Priyanka VithlaniRecipe Cornercoconut, coconut oil, delicious, fibre, moong, protein, rice, seeds, sprouts, sprouts poha, vitamins0 Comments

Zing= Delish Sprouts Poha Simple, quick and nutritious protein rich poha with the goodness of Sprouts making it rich in antioxidants, fiber and Vitamins . kadhai 1/2 cup Beaten rice (poha soaked and drained )1/2 cup Mixed sprouts (kala chana, moong and matki boiled )1 tsp Cold pressed coconut Oil 1/4 tsp Mustard seeds 1/2 Green chilli...

Chickpea coffee

June 3, 2021Priyanka VithlaniRecipe Cornerbenefits, cholesterol, coconut, digestion, energy, health, health benefits, honey, life, magnesium, milk, nervous system, recipe, superfood, vitamins, water0 Comments

Chickpea coffee Today we are here to break the myth "Life without coffee is a life without energy " Presenting an interesting recipe, Chickpea beans coffee- caffeine-free coffee substitute as it is made from superfood Chole chana /Chickpeas. The best part is that the taste is the same as the regular coffee with an...

Another-Life-Lesson

“Fear will not allow me to enjoy the little time I have left with my son” – Another day, Another Life Lesson

June 3, 2021Luke CoutinhoLifestylelearning, life, life lessons0 Comments

While I’m blessed with health, family, and a life I make the most of, it doesn’t matter how much or how little you have. What matters is what you do with what you have. This is the way I see it and live my life. There were times in my life I had very...

Chocolatey quinoa and Raw banana brownie

May 30, 2021Priyanka VithlaniRecipe Cornercoconut, dates, fat, fibre, healthy, milk, nuts, Raw Cacao, seeds, starch, sugar0 Comments

Chocolatey quinoa and Raw banana brownie A shoutout for everyone who is craving for chocolaty yet healthy and tasty brownie to fulfil the sweet cravings. The dense, moist and chocolaty texture is not less or even better than the store brought brownies. It is high in fibre, resistant starch, proteins, micronutrients, prebiotics, and has a...

slowing-down

How I Learnt The Power Of ‘Slowing Down’ After Six Days Of No Electricity And Wi-Fi

May 27, 2021Luke CoutinhoMental Healthinternet detox, mental health, social media detox, Social Media Hygiene0 Comments

I always take pride in the way I live my life. With over a thousand patients at any given time on my programs, and daily consultations with clients across the globe, I rarely feel rushed and wish for more hours in my day. Who doesn’t want more hours in their day, but for me...

Melatonin

How Melatonin Helped Me Recover And Heal Through The Night

May 27, 2021Luke CoutinhoNutrition, Uncategorizedaction plan, belief, benefits, cancer, Deep sleep, faith, food, healing, hope, hormones, lesson learnt, lifestyle, luke coutinho, melatonin, naturally, probiotics, rest, sleep, vaccine, wake up, yoga0 Comments

What is written below is my experience. This is not medical or lifestyle advice for you. It’s been eight times over the last one year that I have used 3mg of melatonin and valerian root to induce deeper sleep. I have no problem with sleep. In fact, I consider myself blessed to be able to...

Asparagus Moong Dal Tikki

May 25, 2021Priyanka VithlaniRecipe CornerAsparagus Moong Dal Tikki, chutney, coconut, dal, expecting mothers, healthy, homemade, jeera, moong, protein, recipe, rice, sattu, seeds, sesame seeds, vitamins, water0 Comments

Asparagus Moong Dal Tikki Asparagus and moong dal tikki is not only a healthy and nutrient -rich addition to the menu but has it's own unique and earthy flavours which can be relished by all age groups without any guilt. Cast iron tawa/panMixing bowl ¼ cup moong dal (soaked for 8 hours, drained)2 tbsp rice flour (slightly...

Chickpea & Spinach Tikki

May 25, 2021Priyanka VithlaniRecipe Cornercalcium, chutney, coconut, coconut oil, delicious, fibre, healthy, nutrition, rice, savoury, sprouts, water0 Comments

Chickpea & Spinach Tikki Delicious, healthy and Nutrition rich tikki with the goodness of Spinach and Chickpeas which is not only easy to make but also serves as a delicacy for all ages to relish, savoury and enjoy every bite filled with the goodness and crunch. Mixer /blenderCast iron tawa/cooking pan 1 medium bunch Spinach leaves (palak...

Poha Chiwda (Traditional Indian Snack)

May 25, 2021Priyanka VithlaniRecipe Cornercoconut, coconut oil, cumin, dal, delicious, immunity, immunity boosting, immunity boosting powder, jeera, life, nuts, Poha Chiwda, protein, recipe, rice, savoury, seeds0 Comments

Poha Chiwda (Traditional Indian Snack) Healthiest, easy to make and store snacking option made with rice flakes and spices relished by all ages .A festival savoury delicious delicacy too whipped and prepared in 30 minutes . Cooking pan/iron kadhai 2 cups Poha/Beaten rice (preferably thin and roasted)Jeera/Cumin 1/2 tsp Rai/Mustard seeds 1/4 tsp Urad dal 1/4 tsp...

Moringa Khichdi-Taste and nutrition bite by bite

May 25, 2021Priyanka VithlaniRecipe Cornercoconut, coconut oil, dal, immunity, immunity booster, Inflammation, ingredients, Khichdi, moong, moringa, moringa khichdi, moringa powder, nutrition, recipe, rice, sprouts, sugar, superfood, sweet potato, vitamins, water0 Comments

Moringa Khichdi-Taste and nutrition bite by bite Wholesome, Unique khichdi with the blend of hand-pounded Rice ,dal ,vegetables and superfood Moringa inspired by the grandmother recipe. Pressure cookerLadle 500 g hand pounded sonamasuri rice50 g moong dal50 g masur dal1/4 cup green leafy vegetables as per availability or fresh coriander (finely chopped)2 tsp moringa powder75 g...

Beetroot khichdi (BEET it Up)

May 25, 2021Priyanka VithlaniRecipe Cornerbeetroot khichdi, benefits, cumin, dal, delicious, diet, digestive health, fibre, health, healthy, heart, hummus, Khichdi, love, moong, rice, seeds, water0 Comments

Beetroot khichdi (BEET it Up) Nothing "BEETS" a happy healthy heart to celebrate love! Beets even bleed "red" - the hue containing powerful antioxidants. Pressure cookerMortar and pestle /mixer to crush the garlic 4 tbsp hand pounded rice (soaked for 6-7 hours)2 tbsp moong dal (soaked for 12-14 hours)1/2 beetroot (finely chopped)1 garlic pod crushed or minced...