Renus Kitchen

A creamy, dreamy, naturally sweet dessert layered with the goodness of yogurt, chia, and mango. Ingredients: For the Yogurt Layer: 1½ cups thick yogurt (either strained regular yogurt or store-bought Greek yogurt) 1½ tsp chia seeds ¼ tsp cardamom powder 1–2 tbsp sugar (adjust to taste) For the Mango Layer: 1 large ripe mango, peeled and cubed 3–4 soft dates , pitted For Garnish: 1 tbsp chopped pistachios 1 tbsp chopped almonds Instructions: Prepare the Yogurt Base: In a bowl, mix the thick yogurt with chia seeds, cardamom powder, and sugar. Stir well to combine. Let it sit for 10–15 minutes so the chia seeds can start swelling. Then spoon the mixture into serving bowls or glasses, filling them halfway. Refrigerate for at least 30 minutes to allow the chia seeds to fully absorb moisture and thicken the yogurt. Make the Mango-Date Puree: While the yogurt layer is chilling, blend the mango flesh and dates together until smooth. If the mixture ...

Craving a sweet treat that won't derail your healthy eating goals? Look no further! These Date & Walnut Cookies are naturally sweetened and made without any white flour, making them a perfect guilt-free indulgence. They're soft, chewy, and packed with wholesome goodness. Wholesome Ingredients You'll Love Here's what you'll need to whip up a batch of these delicious cookies: 1 cup oat flour (or simply finely ground rolled oats) 1/3 cup ragi flour (this is optional, but adds a lovely earthy note and extra nutrients!) ½ tsp baking soda ½ tsp cinnamon ¼ tsp salt ½ cup pitted dates , soaked in warm water for about 10 minutes (this makes them super soft and easy to blend!) ¼ cup vegetable  oil 1 egg 1 tsp vanilla extract ½ cup chopped walnuts Easy-Peasy Baking Instructions Let's get baking! Prep your oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper. This prevents sticking and makes cleanup a breeze. Combine the...

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Salga Bada is a beloved dish from Chhattisgarh, India, featuring soft, airy urad dal fritters (badas) nestled in a tangy and subtly spiced yogurt-based curry (kadhi). It's a comforting and flavorful meal showcasing the region's rustic culinary charm. Here's a simple recipe to bring this authentic taste to your kitchen: Salga Bada (Besan-Free Kadhi with Urad Dal Water) Ingredients: For the Badas (Fritters): 1 cup Urad Dal (split black lentils), soaked overnight or for at least 6-8 hours 1-2 Green Chilies, roughly chopped 1 inch Ginger, roughly chopped A few sprigs of Curry Leaves 1 tsp whole coriander seeds Salt to taste  Optional: 1 tbsp chopped Cilantro For the Kadhi : 3 cups slightly sour Curd (Yogurt) 1 cup Water (adjust for consistency) Optional: Water used to rinse the ground Urad Dal from the mixer (see instructions) 2 tbsp Mustard Oil (for authentic flavor) or any cooking oil 1 tsp Rai (Mustard Seeds) 1 tsp Jeera (Cumin Seeds) A pinch of Hing (Asafoeti...

Beetroot juice has gained traction for its potential cardiovascular benefits. This article explores how beetroot juice can improve heart health through its conversion to nitric oxide (NO), a molecule crucial for blood vessel function. Key Points: Beetroot juice is rich in nitrates, converted by the body into nitric oxide (NO). NO relaxes and widens blood vessels, enhancing blood flow and oxygen delivery. Improved blood flow may reduce heart disease risk and boost athletic performance. Beets are also a good source of anti-inflammatory and antioxidant polyphenols, further benefiting cardiovascular health. Beetroot Juice and Nitric Oxide Production Beets are a natural source of dietary nitrates. When consumed, these nitrates are converted into nitric oxide by mouth and gut bacteria. Nitric oxide acts as a signaling molecule, promoting blood vessel relaxation and dilation. This improved blood flow translates to several cardiovascular benefits: Reduced Heart Disease Risk: By widening...

  Honey and sugar are both sweeteners that add a touch of sweetness to our lives, but are they equally healthy? Let's delve deeper. The Sweeteners: A Breakdown Sugar: Primarily sucrose, a combination of glucose and fructose bonded together. It's a refined carbohydrate, stripped of most nutrients during processing. Honey: Produced by bees from flower nectar, honey is a complex mixture of primarily fructose and glucose, but also contains small amounts of vitamins, minerals, and antioxidants. Digestion and Blood Sugar Sugar: Sucrose needs to be broken down in the small intestine before the body can absorb it. This rapid breakdown leads to a significant spike in blood sugar levels. Honey: The enzymes bees add to nectar already break down sucrose into fructose and glucose, allowing for easier and faster absorption. While still raising blood sugar, honey generally causes a smaller and slower rise compared to sugar. This is reflected in the Glycemic Index (GI), a measure of...

Colon and rectal cancer are on the rise, especially among younger people. Scientists are scrambling to understand why. A recent study published in the  journal Gut  points a finger at ultra-processed foods, suggesting they may contribute to tumor growth by fueling inflammation. The Omega-6 Connection: This study uncovered an intriguing detail: cancer tumors from patients showed high levels of omega-6 fats and low levels of omega-3 fats. This imbalance is concerning because: Omega-6s: These fats, abundant in many seed oils, can promote inflammation when consumed in excess. Omega-3s: These fats, found in fatty fish, chia seeds and flaxseeds, have anti-inflammatory properties. The Role of Ultra-Processed Foods: Ultra-processed foods, often packed with seed oils, are a major source of omega-6s in the modern diet. The study suggests that excessive consumption of these foods may disrupt the delicate balance of omega-6s and omega-3s in the body. This imbalance can create a pro-infl...