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NDTV
14-05-2025
- Health
- NDTV
5-Minute Mango Bowl: Your Go-To Protein Snack For Weight Loss
Let us admit it, mangoes are the ultimate summer saviours. Their ripe, juicy goodness offers a quick respite from the scorching heat, and they hold a special place in our diets during the season. Whether we enjoy them as is, add them to our breakfast bowls, or indulge in mango desserts, mangoes are everywhere. While many of us enjoy them to our heart's content all summer long, some avoid the fruit, fearing weight gain. Yes, mangoes are sometimes linked to weight gain under certain circumstances, but that is not the complete picture. When eaten mindfully, mangoes can easily be included in a weight-loss diet during the season. And here is the good part: we have a mango-based snack bowl that is not only healthy and protein-packed but may also support fat loss. The best part? It takes just five minutes and only four simple ingredients to prepare. Also Read: How To Make Easy Mango Kulfi At Home (Recipe Video Inside) Mangoes And Weight Loss: Key Points To Remember Nutritionist Simrun Chopra shares some insight into how mangoes can be part of a weight-loss diet. According to the expert, "a diet that excludes fruits is a red flag". Fruits are essential for a balanced diet and overall health. She emphasises that a holistic approach to nutrition makes it easier to regulate weight. Here are some important points Simrun Chopra highlights: 1. Moderation is key While mangoes are undeniably delicious, portion control is important. Overeating any food can lead to excessive calorie intake, which increases the risk of weight gain. 2. Balance overall calories Weight gain primarily results from consuming more calories than the body burns. Mangoes have a low calorie density and are high in dietary fibre, both of which can help you feel fuller for longer and potentially reduce overall caloric intake. 3. Make the most of the fibre Mangoes are rich in fibre, which helps keep hunger pangs at bay and promotes satiety. This can support portion control and healthy weight management. 4. Natural sugars in mangoes Mangoes are naturally sweet. However, their fibre content helps regulate glucose levels in the body. To make the most of this benefit, it is best to eat whole mangoes rather than drinking mango juice, which strips away the fibre. 5. Mangoes are nutritionally rich According to Simrun Chopra, all fruits, including mangoes, are nutritionally dense due to their vitamin and mineral content. She recommends focusing on seasonal, local produce for optimal health benefits. Also Read: 10 Must-Try Raw Mango Dishes From South India Weight Loss Recipe: The 5-Minute Mango Bowl For A Protein Boost Nutritionist Mohita Mascarenhas has shared a quick and easy mango snack recipe, and we are all in. This five-minute mango bowl is a perfect high-protein mango snack and fits effortlessly into a weight loss meal plan. Here is how to make it: Ingredients: 100-125 gm curd/Greek yoghurt 1 tsp honey 1 large pinch of cardamom powder 100 gm ripe mangoes 5-6 almonds Method: Step 1: Wash, clean, and dice the mangoes. Step 2: In a bowl, whisk the yoghurt with honey and cardamom powder. Step 3: Place the diced mangoes on top of the yoghurt mix. Step 4: Garnish with chopped almonds. Also Read: 10 Reasons To Look Forward To Mango Season In India Photo Credit: Pexels What Makes This Mango Bowl Weight Loss-Friendly? 1. High in protein Yoghurt and almonds are both excellent sources of protein. Protein helps build and repair muscle tissue, supports metabolism, and promotes satiety key for weight management. 2. Low in calories All the ingredients in this recipe are low in calories. According to USDA data, one cup of diced mango contains fewer than 100 calories, making it a great option for a low-calorie mango snack. 3. Rich in dietary fibre Mangoes and almonds are both high in fibre. Fibre helps regulate digestion, stabilise blood sugar levels, and promote a feeling of fullness, which can help prevent unhealthy snacking. 4. Naturally sweet Mangoes provide natural sweetness, which reduces the need for refined sugar. Honey, when used in small amounts, adds a hint of flavour while providing antioxidants and other health benefits. 5. Contains healthy fats Almonds add a delightful crunch and are a good source of healthy fats. These fats are essential for overall well-being and help sustain energy levels between meals. This easy mango snack recipe is quick to make, packed with protein and fibre, and ideal for those trying to lose weight without giving up flavour. So, next time you are craving something sweet or thinking of digging into a rich dessert, try this bowl instead. It is wholesome, refreshing, and fits into any time of the day. For more healthy mango recipes and weight loss snacks, click here. Advertisement Comments About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Mango Dessert Protein Snacks Mango Bowl For Weight Loss Show full article Comments
NDTV
12-05-2025
- Health
- NDTV
The Ultimate Guide To Protein-Packed Khichdi: Expert Tips And Recipe
Khichdi is rightly hailed as the ultimate comfort food in India. It has been a staple in Indian households for generations, cherished for its simplicity, versatility, and nourishing qualities. This humble dish is a go-to meal anytime, anywhere. Traditionally crafted with rice and lentils, khichdi is easy to digest and packed with essential nutrients. Its popularity spans regions, with each state adding its unique twist to this classic dish. But what if we told you that you could elevate a plate of khichdi to make it even more nutritious? Yes, you heard us right. Whether you are a fitness enthusiast aiming to boost your protein intake or simply someone who enjoys experimenting in the kitchen, this guide will show you how to transform an everyday khichdi into a nutritional powerhouse. Also Read: High Protein Diet: 7 Protein-Packed Khichdi Recipes To Put Together A Wholesome Meal Tips To Make Your Khichdi Protein-Rich Nutritionist Mohita Mascarenhas recently took to social media to highlight some common mistakes we often make unknowingly while preparing khichdi, along with easy fixes to ensure a perfect dish every time. Curious to know what they are? Let's dive in and learn how to elevate your khichdi game. 1. The Dal-Rice Ratio Nutritionist Mohita points out a common mistake many of us make when preparing khichdi: using more rice and less dal, which results in a carb-heavy dish. She suggests that an average person needs around 20 grams of protein per day. To achieve a better nutritional balance, she recommends using a 60-40 ratio of dal to rice. This simple adjustment can significantly boost the protein content of your khichdi, making it a more balanced and nutritious meal. 2. Add More Veggies The expert emphasised the importance of adding plenty of vegetables to your khichdi. By doing so, you can make the dish fibre-rich, which aids in digestion and enhances the absorption of nutrients. Vegetables like carrots, peas, spinach, and tomatoes not only add flavour and texture but also boost the overall nutritional profile of your khichdi. So, next time you prepare this comforting dish, don't forget to load it up with colourful veggies for a healthier, more satisfying meal. 3. Pair With Dahi Nutritionist Mohita has another great tip for enhancing your khichdi: pair it with a bowl of dahi (curd). This combination not only boosts the protein content but also adds probiotics, which are beneficial for gut health. She explains that adding curd to your plate of khichdi can help you meet the daily requirement of 20 grams of protein. Also Read: Looking For A Unique Khichdi Recipe? Try This Corn Palak Khichdi Today Photo Credit: iStock Nutritionist-Approved Protein-Packed Khichdi Recipe Ingredients: 80g split moong dal 50g broken basmati rice 3 cups water 1 small onion, chopped 1 medium tomato, chopped 50g carrot, chopped 50g cauliflower, chopped 50g peas 1/4 tsp jeera (cumin seeds) 1 pinch hing (asafoetida) 1.5 tsp ginger-garlic-green chili paste 1/4 tsp turmeric powder Salt, to taste 100g curd Method: Wash and soak moong dal and rice in water. In a pressure cooker, heat ghee and add jeera, hing, ginger-garlic-green chilli paste, turmeric powder, and salt to taste. Toss in the chopped vegetables, followed by the soaked rice and dal. Mix everything. Close the lid and cook for five whistles on low heat. Once done, garnish with fresh coriander leaves and serve with a bowl of curd. Also Read: 5 Dal Khichdi Recipes You Can Make For A Wholesome And Delicious Meal Khichdi has long been cherished for its simplicity, versatility, and nourishing qualities. By making a few thoughtful adjustments, you can transform this traditional dish into a protein-rich powerhouse that caters to modern nutritional needs. So, next time you prepare khichdi, remember these simple tweaks to make it even more wholesome and satisfying. Advertisement Comments About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Khichdi Recipe Healthy Khichdi Options Protein Rich Khichdi Show full article Comments
