Delicious Indian protein soup for you…by Sudesh Abrol

Lentil and Spinach Soup

(Daal Soup)

¼ green cabbage chopped
1 bunch fresh spinach
1 large carrot diced
1 medium onion chopped
½ cup of tomato sauce
1 teaspoon oregano leaves
½ teaspoon thyme leaves
½ teaspoon black pepper
1 teaspoon curry powder
1 teaspoon turmeric
8 cups water
1 cup yellow split peas
1 teaspoon each of ginger and garlic paste
1 teaspoon ghee/oil
Salt to taste

Wash the yellow split peas and soak in water.

Wash spinach thoroughly, chop into tiny pieces and put aside.

In a deep pot put ghee/oil and place on the stove. When hot, put curry powder and turmeric and stir. Add garlic and ginger paste and stir. Add tomato sauce, stir and let cook for 20 seconds. Put yellow split lintels in the pot and add all the vegetables and water. Add salt and let it boil. As it boils, turn down to medium-low heat and let it simmer for 20 minutes. If cooking in the pressure cooker, watch for the whistle and turn off the stove after two minutes. Let it sit for 10 minutes to cool. Open the lid, add black pepper, stir and enjoy a big bowl of hot soup.

You may add meat or any vegetable available in the house and do not get panic if any mentioned plant is not in your refrigerator.

Helps in cold and cough, detoxifies the body, digests quickly, rich in fiber and nutrients, fills you up, and contains calcium and vitamins that are great for bones.

If you like this recipe and want more of my recipes, you may buy my book, click on this link and enjoy all the recipes.

May heath be with you!

Clean Eating

“CLEAN EATING” 40 – Power Foods

Prepare a great meal that satiates your pallet, nurtures your mind and nourishes your soul.

Food is the fuel that powers our lives, a source of nutrients and gives energy to the body to carry out our daily internal and external functions. We all are supposed to believe that’s what food should be.

Unfortunately, in today’s modern age, many of us consume far too many packaged and processed foods that fail to give us the life-sustaining nutrients our body needs. Those individuals, who eat healthy food still have problems processing the nutrients required to stay healthy, energized, active and vibrant.

Plant-based foods and nuts provide the most benefits in their natural form. Vegetables which you cannot eat raw, you may steam or cook a little crunchy to protect the nutrients. If you overcook vegetables to make the food tastier, then you are depriving your body of the nutrients, minerals, and enzymes.

If you use a lot of butter/oil in your cooking to make it delicious, then it is unlikely you will lose weight and stay healthy, rather it is likely you will gain weight. You can bake, sauté, cook or steam the vegetables with salt, turmeric, and black pepper; then sprinkle olive oil or coconut oil over it and enjoy your meal. Be a little creative when you prepare your delicious recipes.

The goal of life is to be healthy, active and vibrant. For a fit and healthy body, we can consume alkaline foods which prevent mental and physical disorders. Non-alkaline foods generate acidity, which is notorious for creating gas and can be the start of dangerous conditions in the body. Here are a few alkaline foods: All dairy products, butter, most nuts such as almonds, hazelnuts, walnuts, chestnuts and Brazil nuts.

Fruits, juicy fruits, fruit juices and especially fresh home-made juice; apples, apricots, bananas, pineapples, water-rich foods such as watermelons and all kinds of berries, figs and papayas, all come from this category. Avocados, tomatoes, and lemons are also salty foods and are highly recommended to neutralize acidity. Well-ripped berries are an excellent food, but if they are raw they produce fermentation, and all acidic foods generate bitterness, which eventually leads to diseases. Soybean is the most alkaline food, and it helps as a treatment for acidity.

Soy products are available in the market as flour, nuggets, granules and ready-made soybeans products. These are high in protein. Most vegetables are alkaline, especially all the greens, like broccoli, kale, spinach, zucchini, and cabbage, and we can use all kinds of vegetables in our everyday life to keep us healthy. In my recipe books, ‘Scrumptious Meals From India,’ in the different volumes, you can find several interesting and delicious recipes, which you may easily cook yourself at home. There are many kinds of luscious soup recipes, which assist in cleansing the skin, intestines, stimulate the digestive system, and help lose weight. All these vegetables are full of nutrients, vitamins, enzymes, fiber and minerals. You can eat soup as much as you desire because these soups will satiate your pallet, fill you up, and help you shed some pounds. These are fat cutter soups.

It is important you read the entire book and find the foods which work best for your body. You can pick those items and make a chart of those you will be consuming on a regular basis. You may also plan an adequate portion for your daily meals. Remember, all the greens you will eat are free foods. That means even if you eat a little extra, you will gain no weight. So, feel free and enjoy all the greens available in the market. Be little creative, cook your food with love and dedication and enjoy delicious meals. This food has to be delicious because you are not feeding your body alone; you are also nourishing your soul.

Nutritional benefits of eggplant


Select eggplant, which is firm and heavy for its size. Its skin should be smooth and shiny with its deep bright purple color. I have tried white but purple eggplant is my favorite with no discoloration. It has a spongy texture with a mild different taste, I will not call it bitter or pungent. Always buy with its stem and cap on one side. The good thing about eggplant is, it is full of nutrients like minerals, vitamins, enzymes, protein and fiber. It is also helpful for many diseases and in Nature Cure, we believe it is antioxidant and anti-cancer. Test it pressing down with the pad of your thumb and if it bounces back, buy it because it is ready to cook. It was grown more for a decorative garden, but when new varieties were developed, people picked up its taste and benefits. History claims that eggplants grew in India. It was then cultivated in China and Africa and ultimately, went to Italy and Japan. Now eggplants are so popular and grown everywhere.

When I moved to Arizona from California, I found my backyard was very fertile. I bought some plants and started taking good care of them. I got so many beautiful eggplants that I started taking bags full for my yoga students. The sad part is, they did not know what it was and how to cook. Many students asked me to explain recipes to cook them. My husband was tired of eating eggplants, but I remember, I picked one medium size eggplant every day, stir fried and ate with cilantro chutney as my breakfast. I love vegetables.

In India, eggplant is a popular food and I have always been an eggplant lover. We call it ‘baingan’ which actually means ‘without merit’. I do not know who assigned this name? In the beginning, eggplant has for a long time been misunderstood as a food without nutrients. But, while studying Nature Cure I was delighted to know it has so many benefits.
• Eggplant is low in calories, contains no fat and is rich in fiber that helps you feel full
• It has iron, calcium and all the essential nutrients for the human body
• It contains Vitamin K and bioflavonoids that helps hot flashes for women community and avoids blood clots in the body.
• It is a highly flavorful veggie indeed and after cooking, I relish it is highly flavorful taste
• Eggplant has certain essential nutrients that improve blood circulation and nourish the brain
• It has no fat and in Nature Cure, we believe eggplant as a heart-healthy food
• We do not throw the skin because it is packed with concentrated essential nutrients and the rich dark purple color protects from colon cancer
• Eggplant has always been used to control and manage diabetes for its high fiber
• It also lowers bad cholesterol and controls high blood pressure. It helps relieve stress too
• To enjoy its delicious flavorful taste, you can grill, stew roast and bake with your favorite spices. If you go after the taste and fry it, remember, it will soak up a lot of fats which makes our food and body heavy. Cook and eat light and live light.