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Nutrition Science Blog

How Much Fruit to Eat Daily?

Nov 30, 2019

Diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally.

Or as my mentor Dr. Michael Greger puts it, one of the least controversial statements in all of nutrition is that fruits and vegetables are good for you. But how much fruit to eat?

Most of my patients tell me during their first consultation that they know fruits are very healthy, and they make sure to eat fruits at least... once or twice a week. Is this enough? Can a large...

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Fruits Before Food or After Food?

Nov 27, 2019

Have you been warned by someone not to eat fruits after food? Or that mixing fruits with food will cause digestive issues like acidity and gas? Let's find out how true these ideas are.

Human beings have evolved from frugivorous apes, and we are fruguvorous animals ourselves. This means that our digestive system has evolved to thrive on a primarily fruit-based diet with other whole plant foods. Studies assessing microscopic wear and tear patterns on archeological tooth samples and studies...

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Sweet Corn Soup Recipe | Whole Food Plant Based Recipes

Feb 13, 2019

Sweet Corn Soup Recipe

Course: Breakfast, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 2 Servings

INGREDIENTS

  1. 1/2 cup Sweet Corn Kernels
  2. 2 Spring Onions
  3. 2 1/2 cups Water
  4. 5 pods garlic
  5. 1/2 tsp Black Pepper Powder
  6. 1 Lemon
  7. 2 tbsp Sunflower Seeds Soaked overnight or at least for 5 hours
  8. 4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
  9. 2 tbsp Coriander leaves and Stems

INSTRUCTIONS

  1. Take sweet corn kernels in a vessel with water and...
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Pulihora Recipe | Kokum Rice Recipe | Whole Food Plant Based Recipes

Dec 30, 2018

Kokum Pulihora is the first dish to be wiped clean, in our feasts. Spicy and tangy, nobody can make out that it doesn’t have any oil, tamarind or red chili powder!

Kokum is a bright red, super tangy fruit that grows in the Western Ghats. It has many medicinal properties and can be used in place of tamarind in many recipes. Pulihora or Puliogare is popular South Indian dish, usually prepared with tamarind as the main ingredient.

Tamarind was in widespread use in Tamil Nadu, Andhra...

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Cheezy Popcorn Recipe | How to Make Popcorn with Popcorn Machine | Whole Food Plant Based Recipe

Dec 30, 2018

 Cheesy Popcorn Recipe for movie night!

Whole Food Plant Based Cheezy Popcorn Recipe

Course: Snacks
Cuisine: American Recipe
Prep Time: 5 minutes
Cook Time: 2 minutes
Servings: 2 cups

Equipment Required:

Air Popped Popcorn Maker Machine
Spray Bottle

INGREDIENTS

1 tbsp Corn Kernels dried
1 tbsp Apple Cider Vinegar
1 tbsp Nutritional Yeast Powder

INSTRUCTIONS

  1. Pour a few tsp of dried corn kernels into the air popped popcorn maker machine and turn it on. Within a minute or two, the corn will...
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Banana Chia Seed Smoothie Recipe | How to Make Smoothies | Whole Food Plant Based Recipes

Dec 30, 2018

Banana Chia Smoothie sounds exotic, but is super simple to make!

Whole Food Plant Based Banana Chia Smoothie Recipe

Course: Course 1: Raw, Juice & Smoothie, Snack
Cuisine: Raw Vegan Recipe
Prep Time: 10 minutes
Servings: 2 glasses

INGREDIENTS

6 Yelakki Bananas / 3 Large Bananas
2 tbsp Chia Seeds
1/4 cup Date Syrup
1/4 cup Raisins
1/2 tsp Cinnamon Powder
1/4 tsp Pepper Powder

INGREDIENTS

  1. Peel Bananas.
  2. Grind all ingredients together to get Banana Chia Seed Smoothie.
  3. Garnish...
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Chakotha Masiyal | Keerai Masiyal Recipe | Whole Food Plant Based Recipes

Dec 30, 2018

Chakotha Masiyal is a mildly spiced, super nutritious mashed greens recipe from Tamil Nadu. 

Whole Food Plant Based Chakotha Masiyal Recipe

Course: Course 2: Vegetable Dish / Side dish for Course 3 (Grain Dishes) at Lunch & Dinner Meals
Cuisine: Satwik Tamil Recipe from South India
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 2 people

INGREDIENTS

  1. 2 cups or 1 bunch Chakotha leaves
Kootu Masala
  1. 1/4 cup Coconut Grated
  2. 1 tsp Urad Dal / Black Gram Dal / Ulutham Paruppu /...
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Jolada Kadubu | Jowar Recipes with Jowar Flour | Whole Food Plant Based Recipes

Dec 30, 2018

Jolada Kadubu nearly made me break my fast! Let me tell you the story.

I had recently undertaken a fruit diet. Curious about the food I was eating, my mother in law had begun transforming her diet to a whole foods plant based diet too! *Yippee!*

We were discussing about what to cook for dinner when she said, ‘Let’s cook up some Joladha Kadubu!’ – a healthy one-pot traditional dish, easy to cook and easy to digest. It is a combination of sorghum dumplings with lentil...

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Athimadhuram Kashayam Recipe | Liquorice Tea | Whole Food Plant Based Recipes

Dec 30, 2018

Athimadhuram kashayam is a refreshing drink from Tamil Nadu. Athimadhuram uses commonly include cold and coughs. You can use liquorice powder or athimadhuram powder to make kashaya powder ahead of time and store it to use daily to get athimadhuram benefits.

Whole Food Plant Based Athimadhuram Kashayam Recipe

Course: Beverage, Snack
Cuisine: Tamil Recipe from South India
Prep Time: 5 minutes
Cook Time: 5 minutes
Servings: 2 servings

INGREDIENTS

2 cups Water
1/2 tsp Athimadhuram...

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Radish Pickle Recipe | How to Make Pickle Recipes | Whole Food Plant Based Recipes

Dec 30, 2018

Radish Pickle is fresh, tangy and spicy! Try it with any grain dish you want!

Whole Food Plant Based Radish Pickle Recipe

Course: Side Dish for Course 3: Grain Dishes at Lunch & Dinner Meals
Cuisine: Indian Recipe
Prep Time: 5 minutes
Passive Time: 30 minutes
Servings: 4 people

INGREDIENTS

1 Radish
1 Green Chili
1/2 cup Vinegar

INSTRUCTIONS

  1. If radish has any black spots, peel only those parts. The rest of the radish does not need to be peeled. Chop radish into thin, one...
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