Thursday, September 29, 2016

My recipe for a sports drink

It is extremely important to replenish any lost electrolytes after a good workout or a run.  Here is an easy recipe for you to make a sports drink at home.  To a pint (500ml) of cold water add 4 tsp of honey, 1/8th tsp of salt and squeeze 4tsp of lemon juice. Mix well and drink it up.

Thursday, September 8, 2016

Sweet Potato Stew Served With Brown Rice

Sweet potato is one of my favorite foods and I make it often. So delicious and good for you!  I enjoy making this stew and hope you enjoy it too...This is an ideal dish for diabetics.

Sweet Potatoes 300g to 400g

Coconut oil

Coriander seeds - 1tbsp
White lentils (Urad dal aka vigna mungo)- 2 tbsp
Red chilles - 4 (There are different varieties of chillies if the ones you have are too hot add 2 chillies)
Coconut - 3 tbsp
Mustard seeds - 1/4 tsp
Fenugreek seeds - 1/4 tsp
Curry leaves  - 1 sprig use only the leaves and discard the stem

Tamarind paste - 1/2 tsp
Turmeric powder - 1tsp
Salt - 2 or 3 tsp depending on your taste.

For Seasoning:
Lentils - 2tbsp
Mustard seeds - 1tbsp
Dried red chillies broken into halves - 3
Curry leaves - 2 sprigs
Asafoetida - 3/4 tsp (optional)

Wash and chop sweet potatoe(s) and add to boiling water.  It usually takes about 10 to 15 minutes for the potatoes to cook.  Check after it boils for 10 minutes.  If its soft turn off stove.  Drain the potatoes and set the water aside for later use.  Mash the sweetpotatoes with a potato masher and set aside.

Heat little oil (2 or 3 tsp) in a saucepan and add Coriander seeds, White lentils, Red chillies, Mustard seeds, Fenugreek seeds, curry leaves.  Stir fry for few minutes.  After the lentils turn slightly brown turn off stove.  Now add coconut.  Stir to mix.  Grind the fried spices and lentil mix along with 1/2 cup water to a smooth paste.

Heat a wok and add some oil (9 to 12 tbsp).  Add seasonings - 2 tbsp lentils, 1 tbsp mustard seeds, 3 red chillies broken into half.  2 sprigs of curry leaves, asafoetida 3/4 tsp (if you have it). After the lentils turn slightly brown add the mashed sweet potatoes and mix well.  Now add the ground-up paste.  Mix well and add the water you had set aside after boiling and draining the sweetpotatoes.  You will need to add more water as the stew will thicken very fast.  You may have to add upto a litre of water. Add water cautiously to get the consistency you like.

If you want a thicker stew add less water.  Mix well after adding water and now add 1/2 tsp of tamarind paste and salt to your taste.  Mix well and after boiling the stew to your desired consistency turn off stove and add a tsp of turmeric powder. Mix will and serve the stew with brown rice.  I usually enjoy eating this with papad on the side.

Thursday, August 18, 2016

Raspberry Smoothie

One of my most favourite smoothie recipe includes berries, banana, fruit, almond milk & protein powder. I absolutely loved the colourful pink smoothie I made today with a cup of almond milk, 1 banana, 3/4 cup raspberries, 3/4 cup pineapple, 1/2 scoop protein powder. I also added a tsp of fishoil.

Wednesday, July 20, 2016

My Mom's Curried Sweet Potatos

A very good morning to all!  I am about to share a recipe that is good for diabetics.  My mother is diabetic and therefore my mum and I are always on the quest for preparing meals that would help keep her blood sugar under control.   We found that Sweet-potato is an excellent vegetable at that.


Sweet-potato - 4 medium chopped into small bite-sized cubes 
Onion - 1 medium chopped into small pieces not too finely

For seasoning ;
Coconut oil - 4 or 5 tbsp
Mustard seeds (you may use yellow or brown, see photo below)- 2 tsp
Cumin seeds - 2 tsp

Red chilles broken into 2 pieces each - 4
Lentils - 2 different varieties - 1 tbsp each (I used split dehusked black lentils AKA white lentils urad dal or vigna mungo and bengal gram dal; photos posted below)

Curry leaves. See photo below:

Dried fenugreek leaves (you may also add fresh ones), 
photo of dried fenugreek leaves also known as Kasoori Methi

Turmeric powder - 1 tsp
Cayenne Pepper - 1/2 tsp
Besan (powdered bengal gram) - 2 tsp (optional)
Salt 1 1/2 tsp

Heat a wok on medium heat. Add coconut oil. After it heats up a little add mustard seeds, cumin seeds, broken red chillies, lentils and curry leaves.  After the seeds splutter a little and lentils turn slightly brown, add chopped onions. Cook onions for 2 or 3 minutes and add sweet-potato pieces.  Add some salt and mix well.  If the pot is too dry add little water as and when needed. After the sweet-potato is half-cooked add fenugreek leaves. Mix well. Close the wok with a lid and let the sweet-potatoes cook until soft. Turn off stove and now you may add rest of the ingredients - Turmeric powder, cayenne pepper, besan and the remaining salt and give it a good mix.  This goes very well with a light roti like a chapati or plain brown rice.

Note: if you have a hard time finding any of the ingredients just omit them except sweet-potato of course :-)

Monday, July 18, 2016

Creamy Mushroom Soup

One of the most simplest soups to make is with mushrooms.  My family and I enjoyed having this soup last weekend. Here is the recipe...


Mushrooms any variety (I used Cremini) - 1 package of about 225 grams
Onions - 1 small or half a large one
Coconut oil - 4 to 5 tablespoons
Water or stock - 6 cups
Coconut cream or milk -  200ml


In a large pot heat coconut oil and add chopped onions.  Fry until the onions turn a little soft. Add a little salt. Add chopped mushrooms.  After stir-frying for about 3 minutes or so Add water or stock and bring to a boil. let it boil on medium heat for about 10 to 15 minutes. Turn off heat. Puree the mushrooms along with some of the stock in a blender until smooth.  Pour the soup back into the pot. Add the can of coconut milk, salt, pepper and boil for about 5 minutes.  Turn off stove. At this point you may also add some crushed garlic.  Stir the soup and pour into serving bowls.

The quantity should be enough for 6 people if you serve with salad and some sweet-potato fries on the side. i will soon post the recipe for sweet-potato fries.

Friday, June 3, 2016

Blueberry Protein Shake

I have been reading this book called How Not To Die by Dr. Michael Greger. He gives us a ton of info on how to wardoff many deadly diseases.  He mentions that blueberries and strawberries are helpful in warding off parkinson's disease.  So I was inspired to include blueberries in my morning smoothie today. The ingredients for this shake include 1 cup of almond milk, 1 cup of blueberries, 1/2 scoop protein powder.

Expert Workout Tips

Here is some great advice from my health care provider. He gives us some expert advice regarding workouts. I hope this is helpful to you.  If you are in the GTA, Mississauga or Brampton do attend his free classes on the last tuesday of every month.

Thursday, May 19, 2016

Strawberry Protein Shake

I made this strawberry protein shake today after my morning run and felt very refreshed after drinking it.  Here are the ingredients - 1 1/2 cup almond milk, 1 Banana, 1/2 scoop protein powder, 1 cup pineapple chunks, 1 cup strawberries and I also added a tsp of fish oil.   Put all of the listed ingredients in a blender and blend until smooth.

Thursday, May 5, 2016

Dr. Sandy's New Power Smoothie!

If you are looking for a morning drink to make you feel energized or if you feel tired any time of the day try this awesome shake. I absolutely love to drink this after a morning run.  It is creamy, delicious and a great alternative to ice cream or eggnog.

I usually use 1 cup of almond milk, 1/2 a scoop of the protein powder, 1 Banana, 1 tbsp powdered almonds, 1 tbsp flax seed powder, 1 tbsp pumpkin seeds, a pinch of turmeric, a pinch of cardamom powder and 1 egg.  If 1/2 a scoop of protein powder is too much for you reduce it. I am sure you will feel energized after you drink this.


Tuesday, April 26, 2016

How to cut open a tender or young coconut

I have been seeing these tender or young coconuts at my local grocery store and wondered how I could open it.  I found this helpful video to do it.  You do get canned coconut water but drinking it right from the coconut is just heavenly. As a bonus you also get to eat the silky and soft coconut meat. Of course the meat is a great addition to your smoothies.  Here is the video I found helpful...

Monday, March 28, 2016

Mulligatawny Soup

This is my favourite lentil  soup! This makes a big pot of soup that lasts a whole weekend.  Hope you enjoy this as much as I do.


Ghee or Coconut oil - 2 tbsp
2 small red onions
8 cloves of garlic
4 tsp Ginger chopped
4 green chili peppers
1/4 tsp ground cinnamon
1/4 tsp ground cloves
2 tsp ground coriander seeds
1 1/2 tsp ground cumin seeds
1 tsp turmeric powder
2 sprigs curry leaves (don't add the stem)
2 carrots
2 apples
2 potatoes medium sized
2 cups masoor dal (orange coloured lentils)
16 cups broth or hot water (I add hot water to save time. You can add cold tap water)
1 cup coconut milk
3 tbsp chopped fresh cilantro

Heat Ghee or oil in a large pot.  Add onions, garlic, ginger, chili peppers, curry leaves and all of the spices. Cook until the onions turn little soft.  Be careful not to burn it. Now add carrots, apples, potatoes and lentils. Mix and add hot water.  Add salt as required.  Cook until veggies are just tender and the lentils are mashed up. This should take about 20 minutes. Blend the soup in batches.  Pour the soup back into the pot and add coconut milk, chopped cilantro and heat the soup. Now the soup is ready to serve

Tuesday, March 15, 2016

Creamy Vegan Tomato Soup

I absolutely enjoy making soups and one of my new year's resolution was to make a big pot of healthy and delicous soups for weekend meals.  I am happy to share this easy to make tomato soup.  The recipe I am about to share is a large amount of soup so it will last through the weekend. If you need to make less or make half the amount just divide all the ingredients by two. You can't go wrong with this soup.

  • Coconut oil - 12 tbsp (9 tbsp if the oil is hardened)
  • 1 156ml can of tomato paste or 2 kilos (16 medium sized tomatoes)or 4 1/2 pounds of tomatoes chopped and seeded; 1 medium sized tomato is approx. almost a cup
  • Salt & Pepper (3 to 4 tsp each)
  • 10 cups of water
  • 1 398ml can Coconut milk
  • 1/2 cup almond milk (you can just add 2 cups of coconut milk instead of combining both coconut and almond milk)

Heat oil in a large pot (6 quart or 5.7 litre pot) on medium heat.  Add the can of tomato paste or the chopped and seeded tomatoes. Fry for a few minutes (not more than 4 to 7 minutes).  Add salt and pepper. Add water and bring to a boil. This should take about 10 minutes. Boil for another 10 minutes.

If you have added chopped tomatoes you now have to puree the soup in a blender and then pour the pureed soup back into the pot.  Add coconut milk & almond milk or just the coconut milk if you are not adding almond milk. Let the soup boil for another 15 minutes.  Taste to see if you need to add more salt or pepper.  Add required amount of seasoning. Now the soup is ready to serve.

Tuesday, March 8, 2016

Creamy Cauliflower & Broccoli Soup

I often make this easy-to-make cauliflower & broccoli soup. What I love about this soup is it is creamy and decadent without having to add any cream or flour while preparing.  Here is the recipe:


10 oz (283.5g or 1.5 cups) Broccoli
1.5 cups Cauliflower

1 large onion
3 garlic cloves
1tbsp oil (I usually use coconut oil)

4 cups water or broth (you may add little more if you like a thinner soup)
salt and pepper to taste


  • In a pot heat oil and add chopped garlic and onions and saute until tender. Mix in cut broccoli and cauliflower. Add water or stock and bring to a boil. Let it simmer for 15 minutes until the vegetables are tender.
  • Puree the mixture in a blender or using a hand blender.  Return to pot and reheat. Add salt and pepper to taste.