Taapsee Pannu’s nutritionist Munmun Ganeriwal's audiobook “Yuktahaar”
Munmun Ganeriwal, an author, award-winning nutritionist and celebrated lifestyle consultant to many celebrities, including Taapsee Pannu, reveals 4 drinks that will help in strengthening your immunity this monsoon, in her latest audiobook Yuktahaar, available on Audible.
- Amla Ginger Soup: “A unique combination of amla and ginger, this soup is full of anti-inflammatory, immunity strengthening and detox benefits.” In order to boost immunity this monsoon, one must try this!
- Start by pressure cooking 3 amlas and fresh ginger, about an inch long, in one cup of water with salt.
- Separate the boiled amlas and ginger from the stock and keep the stock aside.
- Discard the amla seeds and make a paste of the boiled amla and ginger. Make a dry paste with 1 or 2 green chillies, fresh curry leaves, 1.5 teaspoons whole peppercorns and 1.5 tsp of cumin seed.
- Heat 1 tsp of ghee, add a pinch of hing, 1/2 a tsp of haldi powder and the coarse paste.
- Next, add the amla ginger paste along with the stock and add another two to three cups of water.
- Let it simmer for 15 minutes. Either drink it as is or strain the soup before consuming it if you prefer a clear soup.
- Lotus nuts Smoothie: A makhana smoothie helps keep the heart healthy and plays a vital role in weight loss. Most importantly, it has anti-ageing properties. “Lotus nuts (makhanas) have the highest resistant starch (RS) content amongst all nuts. It is way higher than cashews, peanuts etc. Super rich in pre-biotic content this smoothie is what you need if you want to have something light.” says Munmun.
- Add 1 cup of roasted makhana, 2 tbsp of roasted peanuts and 2 tbsp of almonds to a blender. Grind them along with one glass of milk.
- Add honey for taste and mix well.
- Garnish with soaked raisins and mixed seeds
- Turmeric Soup: Used in India for thousands of years as a spice and medicinal herb, turmeric has multiple proven health benefits. “It is antioxidant, anti-inflammatory. She adds, “Combined with garlic, onions, and ginger, this antimicrobial recipe makes it a must-have soup during monsoons and winters or simply because you are feeling under the weather.”
- Heat 1 tbsp of ghee in a pan and saute one onion until it gets translucent.
- Add 1 tbsp of minced garlic, freshly grated turmeric of about 2 inches, and 1.5 tbsp grated ginger and saute them for 2 minutes.
- Add 3 diced carrots and saute again. Then add 4 cups vegetable stock and let it simmer for 20 minutes. With the help of a blender or the back of a spoon, give the super good blend and check if the carrots are good.
- Squeeze in some lemon and serve hot.
- Moringa Drumstick Soup: “Drumsticks are a very good source of iron and can help detox the system. Moringa leaves along with lentils are also made into a soup that is equally therapeutic”. Munmun also talks about how Moringa/Drumstick is used for treating stomach complaints that many people complain about during this season. The soup immunizes the body to fight against bacterial diseases, making Moringa a definite need, as per Munmun during monsoons.
- Cut drumsticks into long pieces and slice them into halves
- Take a pan and cook the drumsticks in water till done
- Strain and keep the stock aside and then remove the flesh from the cooked drumsticks and discard the skin
- Heat 1 teaspoon of ghee, add 1/4 cup of chopped onions, 2 cloves, chopped garlic and the drumstick flash and mix well
- Blend the mixture, then in a pan, add the blended puree with the reserved stock
- Add 1 teaspoon of cumin powder, salt and pepper powder for taste
- Bring the soup to a boil and then let It simmer for some time
- Add 3 tablespoons of chopped coriander leaves just before serving
An added tip: “Soon after you wake up, within 30 minutes, have a warm drink!”
Through Yuktahaar, Munmun encourages a gut-balancing lifestyle consisting of season-wise meal plans, recipes, exercise routines, sleep hygiene tips, and yoga practice.