All posts by Sumana Rao

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How To Manage Autoimmune Joint Inflammation RA -Rheumatoid Arthritis

How To Manage Autoimmune Joint Inflammation RA -Rheumatoid Arthritis

Rheumatoid arthritis (RA) is a chronic inflammatory disease that mostly affects joints and lost long. This condition causes pain, swelling, stiffness, and loss of function in joints. It is an autoimmune condition where the immune system attacks the healthy joint tissues. Instead of protecting the body from external invasion such as virus, bacteria, immune system attacks joints attack the joints.

Features of Rheumatoid arthritis include:

  • It affects the lining of the joints, which damages the tissue that covers the ends of the bones in a joint.
  • It occurs in a symmetrical pattern, meaning that if one knee or hand has the condition, the other hand or knee too.
  • It affects the whole-body joints -wrist, hands, feet, spine, knees, and jaw.
  • Condition can cause fatigue, occasional fevers, and a loss of appetite that results in weight loss.
  • In addition, it can also affect other organs such as the heart, lungs, blood, nerves, eyes, and skin.

References:

1. https://www.niams.nih.gov/health-topics/rheumatoid-arthritis

2. https://creakyjoints.org/

3. https://www.practicalpainmanagement.com/

4. www.healthylife.werindia.com

Image credit:

1. www.scientificanimations.com, CC BY-SA 4.0 , via Wikimedia Commons

2. User:Phoenix119, CC BY-SA 3.0 , via Wikimedia Commons

3. Photo by Towfiqu barbhuiya on Unsplash

4. Photo by Towfiqu barbhuiya on Unsplash

5. Photo by leonie wise on Unsplash

6. Photo by Shashi Chaturvedula on Unsplash

7. Photo by Tim Goedhart on Unsplash

8. Photo by CURVD® on Unsplash

What Happens In Rheumatoid Arthritis? : Read more

What Happens In Rheumatoid Arthritis?

Symptoms of Rheumatoid Arthritis : Read more

Symptoms of Rheumatoid Arthritis

Learn How To Manage Rheumatoid Arthritis: Read more

Learn How To Manage Rheumatoid Arthritis

Focus on Nutrition and Joint Care For Rheumatoid Arthritis : Read more

Focus on Nutrition and Joint Care For Rheumatoid Arthritis

Weight Reduction and Exercise Key for Rheumatoid Arthritis : Read more

Weight Reduction and Exercise Key for Rheumatoid Arthritis

Impact of Smoking and Stress on Rheumatoid Arthritis : Read more

Impact of Smoking and Stress on Rheumatoid Arthritis

Treatments For Rheumatoid Arthritis : Read more

MP Tejasvi Surya Blames ‘Growing Islamic Fundamentalism' For Harsha's Murder In Shivamogga
Author: Sumana Rao | Posted on: May 22, 2024
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Turnip benefits

How Healthy Is Root Vegetable Turnip And How It Benefits Our Body

Turnips are root vegetables that belong to the Brassicaceae family, which also includes vegetables like broccoli, cabbage, and kale. They are low in calories but packed with nutrients, offering several health benefits:

  • Nutrient rich: Turnips are a useful source of vitamins and minerals, including vitamin C, vitamin K, folate, potassium, and manganese. These nutrients play crucial roles in immune function, bone health, and metabolism.
  • High in fiber: Turnips are rich in dietary fiber, which aids digestion, promotes regular bowel movements, and helps in maintaining a healthy gut. Fiber also contributes to a feeling of fullness, which can aid in weight management.
  • Antioxidant properties: Turnips contain antioxidants such as vitamin C and beta-carotene, which help neutralize harmful free radicals in the body. Antioxidants protect cells from damage and reduce the risk of chronic diseases like heart disease and cancer.
  • Supports heart health: The fiber, potassium, and folate in turnips contribute to heart health. Potassium helps regulate blood pressure, while folate helps lower levels of homocysteine, a compound associated with an increased risk of heart disease.
  • Cancer prevention: Turnips belong to the cruciferous vegetable family, known for their cancer-fighting properties. They contain compounds like glucosinolates, known for their potential to reduce the risk of certain cancers, including lung, colorectal, and prostate cancers.
  • Bone health: Turnips are a reliable source of calcium and vitamin K, both of which are essential for maintaining strong and healthy bones. Vitamin K is particularly important for bone mineralization and reducing the risk of osteoporosis.
  • Anti-inflammatory effects: Certain compounds in turnips, including glucosinolates and vitamin C, possess anti-inflammatory properties. Consuming turnips may help reduce inflammation in the body, which is linked to chronic diseases like arthritis and heart disease.
  • Blood sugar regulation: Turnips have a low glycemic index and are low in carbohydrates, making them a viable choice for individuals concerned about blood sugar levels. The fiber content also helps slow down the absorption of sugar into the bloodstream.
  • Hydration and skin health: Turnips have a high water content, which helps keep the body hydrated. Adequate hydration is essential for overall health and skin elasticity.
  • Versatile and low-calorie: Turnips are a versatile vegetable that can be enjoyed raw in salads, roasted, mashed, or added to soups and stews. They are low in calories but provide important nutrients, making them a fantastic addition to a balanced diet.

Incorporating turnips into your diet can contribute to overall health and well-being. Here are different ways to incorporate turnips in our daily diet.

  • Raw: Turnips can be enjoyed raw in salads for a crisp and slightly peppery flavor. Peel and slice or grate turnips, then toss them with other salad ingredients like lettuce, carrots, cucumbers, and a vinaigrette dressing.
  • Roasted: Roasting turnips brings out their natural sweetness and adds a caramelized flavor. Simply peel and chop the turnips into bite-sized pieces, toss with olive oil, salt, and pepper, then spread them on a baking sheet. Roast in a preheated oven at 400°F (200°C) for about 25-30 minutes or until tender and golden brown.
  • Mashed: Turnips can be mashed like potatoes for a lighter alternative. Peel and cube the turnips, then boil them until tender. Drain and mash the cooked turnips with butter, salt, pepper, and a splash of milk or cream. You can also mix mashed turnips with mashed potatoes for added flavor and texture.
  • Stir-fry: Add turnip slices or cubes to stir-fries for a crunchy texture and mild flavor. Heat a bit of oil in a pan, then stir-fry turnips along with other vegetables like bell peppers, broccoli, and snow peas. Season with soy sauce, garlic, ginger, and a touch of honey for a delicious Asian-inspired dish.
  • Soups and stews: Turnips can be a fantastic addition to soups and stews, adding flavor and substance. Peel and dice turnips, then add them to simmering broths along with other vegetables, and seasonings. Turnips pair well with ingredients like carrots, onions, potatoes, and hearty greens.
  • Pickled: Turnips can be pickled to preserve them and enhance their flavor. Slice turnips thinly and pack them in a jar with a mixture of vinegar, sugar, salt, and spices like mustard seeds or peppercorns. Let the turnips pickle in the refrigerator for a few days before enjoying them as a tangy condiment.
  • Gratin: Layer sliced turnips in a baking dish with cream, cheese, garlic, and herbs to create a rich and comforting turnip gratin. Bake until the turnips are tender, and the top is golden brown and bubbly.
  • Sautéed: Thinly slice turnips and sauté them in olive oil or butter with garlic and fresh herbs like thyme or rosemary. Cook until the turnips are tender-crisp and lightly browned for a simple and flavorful side dish.

Experiment with these cooking methods to discover your favorite ways to enjoy turnips. They can be a tasty and nutritious addition to your meals, providing a range of health benefits along with their delicious flavor.

Image credit: https://pxhere.com/en/photo/1340780 CC0 Public Domain (published 04/03/2017)

Author: Sumana Rao | Posted on: May 17, 2024
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Constipation and back pain relief

How To Get Relief From Constipation Induced Back Pain

Constipation can sometimes be associated with back pain, particularly lower back pain. It is important to note that while constipation and back pain can be related, they can also be symptoms of separate underlying issues. Chronic or severe constipation accompanied by persistent back pain should be evaluated by a healthcare professional to determine the cause and appropriate treatment.

Here are few reasons why constipation and back pain – two issues might be interconnected:

  • Nerve compression: When constipated, it can cause distention and pressure in the abdomen. This pressure can sometimes irritate the nerves that radiate out from the lower back, leading to back pain.
  • Muscle tension: Chronic constipation can lead to increased muscle tension in the pelvic floor and lower back muscles as the body strains to pass stool. This tension can contribute to back pain.
  • Posture changes: Constipation can alter your posture and how you position yourself, which may put additional strain on your back muscles and spine, leading to discomfort or pain.
  • Inflammatory conditions: Inflammatory bowel diseases (IBD) or other conditions that contribute to constipation can also cause inflammation that affects nearby structures, potentially leading to back pain.
  • Medication side effects: Some of the medications used to treat constipation can have side effects like muscle cramps or spasms, which might contribute to back pain.

Managing constipation-induced back pain involves addressing both the constipation itself and the resulting back discomfort.

Below are ten tips to how manage constipation and back pain:

  1. Increase fluid intake: Drink enough water throughout the day to keep your digestive system hydrated, which can help soften stools and make them easier to pass.
  2. Fiber-rich diet: Consume a diet high in fiber from fruits, vegetables, whole grains, and legumes. Fiber helps promote regular bowel movements and relieve constipation.
  3. Physical activity: Engage in regular physical activity, such as walking or other forms of exercise, which can stimulate bowel function and help alleviate back pain by strengthening core muscles.
  4. Stool softeners: Consider using over-the-counter stool softeners or laxatives under the guidance of a healthcare professional to help ease constipation.
  5. Probiotics: Studies suggest that probiotics may help regulate bowel movements and improve digestive health. Discuss with your doctor if probiotic supplements are suitable for you.
  6. Good toilet habits: Establish a regular routine for bowel movements and avoid delaying the urge to go to the bathroom.
  7. Warm compress or bath: Applying a warm compress or taking a warm bath can help relax muscles and relieve discomfort in the lower back.
  8. Posture and body mechanics: Pay attention to your posture when sitting or standing to reduce strain on your back. Use proper body mechanics when lifting heavy objects.
  9. Medication for pain relief: Over-the-counter pain relievers like acetaminophen or ibuprofen can help alleviate back pain temporarily. Always follow dosage instructions and consult with a healthcare professional if needed.
  10. Consult a healthcare professional: If constipation and back pain persist or worsen despite these measures, it is important to seek medical advice. Your healthcare provider can evaluate your symptoms, rule out underlying conditions, and recommend appropriate treatment options.

It is crucial to address both constipation and back pain comprehensively for effective relief and to prevent future occurrences. Tailor these strategies based on your individual health needs and consult with a healthcare professional for personalized guidance.

Image credit: Woman, Sitting, Back pain image. Image by fairpharma from Pixabay (Free for use, Published Oct 10th 2023).

Author: Sumana Rao | Posted on: May 15, 2024
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Bubble fun for kids and safety

Bubble Fun And Kids Safety

Bubble fun is an engaging activity for kids, but it’s important to ensure their safety while enjoying this playtime. Here are some tips to have safe bubble fun with kids:

  1. Choose safe bubble solutions: Use non-toxic and child-friendly bubble solutions. Read the labels to ensure they are safe for kids, especially if they accidentally ingest or touch the solution.
  2. Supervise young children: Always supervise young children while they play with bubbles. Toddlers and young children might try to drink the bubble solution or put bubble wands in their mouths, so close supervision is crucial.
  3. Avoid Ingestion: Teach children not to drink or ingest the bubble solution. Bubble solution is not meant to be consumed and could cause stomach upset if ingested.
  4. Use sturdy bubble wands: Opt for sturdy and age-appropriate bubble wands or machines. Avoid small bubble wands or toys with detachable parts that could pose a choking hazard. Provide age-appropriate bubble wands or toys for kids to use.
  5. Avoid blowing bubbles near face: Teach kids not to blow bubbles directly into their faces or near their eyes to prevent irritation from the bubble solution.
  6. Choose outdoor locations: Enjoy bubble play outdoors in open spaces where kids have room to run around and chase bubbles safely. Avoid playing near busy roads or areas with obstacles.
  7. Check for allergies: Be mindful of any allergies your child may have to bubble solutions. If your child has sensitive skin, test a small amount of the bubble solution on their skin before extensive use.
  8. Clean up spills promptly: Spilled bubble solution on floors or surfaces can become slippery. Clean up any spills promptly to prevent slips and falls.
  9. Avoid slippery surfaces: Be mindful of where bubbles are being blown. Wet bubble solution on floors or surfaces can make them slippery. Wipe up spills promptly to prevent slips and falls.
  10. Keep bubble solution away from eyes and mouth: Instruct kids not to rub their eyes or touch their mouths with bubble-covered hands to avoid irritation.
  11. Dispose of solution properly: Discard leftover bubble solution properly to prevent accidental ingestion by pets or young children.
  12. Sun protection: If playing outdoors in sunny weather, apply sunscreen to protect against sunburn. Reapply sunscreen as needed, especially if playing for an extended period.
  13. Teach bubble safety: Educate kids about bubble safety rules, such as not drinking bubble solution, not running with bubble wands, and being gentle with bubble toys to prevent accidents.
  14. Store Safely: Store bubble blowers and bubble solution out of reach of small children when not in use.
  15. Avoid electrical hazards: If using an electric bubble blower, ensure that the electrical components are in good condition and keep them away from water to prevent electrical hazards.
  16. Don’t leave solution behind: Empty the bubble blower after the use. Leaving liquid behind can cause leakage or spoil the liquid.

By following these safety tips, you can ensure that bubble play remains a fun and enjoyable activity for kids while minimizing potential risks. Always prioritize safety and supervise children during playtime to create a safe and positive experience.

Image credit: https://pxhere.com/en/photo/868580 CC0 Public Domain (uploaded
02/27/2017)

Author: Sumana Rao | Posted on:
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Quick ways to release stress

Quick Ways To Release Stress And Anxiety

Relieving stress and anxiety quickly can be important for managing day-to-day challenges. Anxiety can cause stress and sometimes stress can lead to anxiety. There are different ways to overcome both these two and prepare your mind for the upcoming hours.

Deep breathing: Take slow, deep breaths. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this several times to calm your nervous system.

Progressive muscle relaxation: Tense and then release each muscle group in your body, starting from your toes and working your way up to your head. This can help release physical tension associated with both.

Mindfulness and meditation: Practice mindfulness by focusing on the present moment. Meditation can help calm your mind and reduce stress. You can use guided meditation apps or simply focus on your breath.

Physical activity: Engage in physical exercise like walking, jogging, or yoga. Exercise releases endorphins, which are natural stress relievers.

Listen to calming music: Play soothing music that helps you relax. Slow tempo music can lower your heart rate and reduce cortisol levels.

Take a break: Step away from the stressful situation for a few minutes. Give yourself time to recharge and gain perspective.

Laugh: Watch a funny video, read jokes, or chat with someone who makes you laugh. Laughter triggers the release of endorphins, promoting relaxation.

Connect with nature: Spend time outdoors in a natural setting. Nature has a calming effect on the mind and body.

Practice gratitude: Take a moment to reflect on things you are grateful for. Shifting your focus to positive aspects of your life can reduce stress.

Talk to someone: Share your feelings with a trusted friend or family member. Sometimes, expressing your emotions can provide relief.

Use stress relief tools: Consider using stress-relief tools such as stress balls, fidget spinners, or essential oils known for relaxation.

Limit caffeine and sugar: Avoid consuming excessive caffeine or sugary foods and drinks, as they can increase feelings of anxiety.

Get adequate sleep: Ensure you are getting enough restful sleep. Lack of sleep can exacerbate stress.

Prioritize tasks: Break down tasks into manageable steps and prioritize them. This can help reduce the feeling of being overwhelmed.

Seek professional help: If stress is persistent and affecting your daily life, consider speaking with a therapist or counselor for professional guidance and support.

Experiment with these techniques to find what works best for you. Regular practice of stress-relief techniques can build resilience and improve your ability to cope with stress over time.

Image credit: https://pxhere.com/en/photo/1628489  CC0 Public Domain (uploaded 09/29/2020)

Author: Sumana Rao | Posted on: May 14, 2024
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Tips to for aging gracefully

The Definition Of Aging Gracefully

Aging gracefully refers to the concept of embracing the natural aging process with acceptance, positivity, and adaptability. It encompasses taking care of oneself physically, mentally, and emotionally as one grows older, while also maintaining a positive outlook and attitude towards the changes that come with aging.

How one can age gracefully and what are the key factors that make one look young?

  • Physical health: This involves staying active, eating well, and taking care of your body through regular exercise, adequate sleep, and proper nutrition. Maintaining a healthy lifestyle can help prevent age-related health issues and promote overall well-being.
  • Mental health: Keeping your mind engaged and sharp is essential for aging gracefully. This can include learning new things, practicing mindfulness or meditation, and staying socially connected with friends and family. Mental stimulation helps prevent cognitive decline and promotes emotional resilience. Engage in mentally stimulating activities such as reading, puzzles, or learning new skills to keep your brain sharp.
  • Emotional well-being: Aging gracefully involves accepting the natural changes that come with age, such as changes in appearance or physical abilities. It is about maintaining a positive self-image and finding fulfillment in new experiences and relationships.
  • Self-care: Taking time for self-care is crucial for aging gracefully. This includes engaging in activities that bring joy and relaxation, such as hobbies, spending time in nature, or pursuing creative outlets.
  • Adaptability and resilience: Being adaptable and resilient in the face of life’s challenges can contribute to a youthful mindset. This means being open to change, whether it is in our physical abilities, lifestyle, or circumstances. Those who embrace change and maintain a sense of curiosity and wonder tend to stay youthful.
  • Gratitude: Cultivating a sense of gratitude for life’s blessings and experiences can contribute significantly to aging gracefully. Appreciating what we have, and the wisdom gained from life’s journey can enhance our overall well-being.
  • Manage stress: Chronic stress can accelerate aging. Managing stress effectively through practices like meditation, yoga, or other relaxation techniques can positively impact both physical and mental health, contributing to a more youthful appearance.
  • Stay socially connected: Maintaining social connections and staying engaged with family and friends can contribute to happiness and a sense of purpose. This social interaction can also help keep them mentally sharp and emotionally fulfilled. Limit Alcohol and Avoid Smoking: Excessive alcohol consumption and smoking can accelerate aging and contribute to various health problems.
  • Keep Learning, develop hobbies: Stay curious and continue to learn throughout your life. This can keep you engaged and enthusiastic about life. Engaging in hobbies and interests that bring joy and fulfillment can contribute to a youthful spirit. Whether it is gardening, painting, dancing, or traveling, staying active and enthusiastic about activities can keep grandmothers feeling young.

Genetics plays a significant role in looking young. Some individuals naturally have genes that contribute to a more youthful appearance as they get older. Others who do not have that privilege can make that happen by taking care of their skin, healthy diet, staying active, getting sufficient quality sleep, staying hydrated and by developing a cheerful outlook towards life.

  • Skincare routine: Taking care of the skin is important for maintaining a youthful look. This may involve using sunscreen daily, moisturizing regularly, and possibly using anti-aging skincare products that suit their skin type.
  • Stay hydrated: Drink plenty of water throughout the day to keep your body hydrated and maintain skin health.
  • Cheerful outlook: A positive outlook on life can contribute to a youthful appearance. Those who maintain a cheerful outlook tend to radiate energy and enthusiasm, which can make them appear younger.
  • Maintain a healthy diet: Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Proper nutrition is essential for overall health and can contribute to healthy aging.
  • Stay active: Regular exercise is crucial for maintaining muscle strength, flexibility, and cardiovascular health. Aim for a mix of aerobics, strength training, and flexibility exercises.
  • Get sufficient sleep: Quality sleep is important for your body’s repair and rejuvenation processes. Aim for 7-9 hours of sleep per night.

Aging gracefully is not about denying the challenges of aging but rather about approaching them with a positive mindset and a proactive approach to self-care. While genetics play a role, lifestyle choices and mindset can also significantly impact how someone ages. Aging gracefully means it is also about celebrating the richness of life at every stage and finding beauty and fulfillment in the process of growing older.

Image credit: https://pxhere.com/en/photo/774388  CC0 Public Domain (uploaded 02/20/2017)

Author: Sumana Rao | Posted on: May 13, 2024
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stress, fat and cortisol

Relationship Between Stress, Cortisol And Abdominal Fat

The relationship between cortisol, stress, and fat distribution in the body is a complex one. Cortisol is a hormone released by the adrenal glands in response to stress. When cortisol levels rise during stress, it can have various effects on metabolism, including fat storage and distribution.

One of the effects of cortisol is its role in redistributing fat storage, particularly promoting fat storage in the abdominal area. This is also known as “visceral fat,” which is the fat stored around the organs in the abdominal cavity. Research suggests that cortisol can stimulate the storage of fat in visceral fat cells through different mechanisms:

  • Metabolism regulation: Cortisol affects how the body metabolizes glucose and insulin. Elevated cortisol levels can lead to increased insulin resistance, which in turn promotes fat storage, especially around the abdomen.
  • Lipid metabolism: Cortisol stimulates the breakdown of lipids (fats) and their redistribution to adipose tissue, particularly in the abdominal area. This process is influenced by the presence of specific enzymes and receptors in visceral fat cells that respond to cortisol.
  • Adipocyte differentiation: Cortisol can also influence the differentiation of precursor cells into mature fat cells (adipocytes) in visceral fat tissue. This can lead to an increase in the number and size of fat cells in the abdominal region.
  • Appetite and cravings: Cortisol can influence appetite and food preferences, leading to increased intake of high-calorie, high-fat foods. This, combined with the metabolic effects of cortisol, contributes to abdominal fat accumulation.

It is important to note that stress-induced cortisol release and its effects on fat distribution can vary from person to person. Some may be more prone to storing fat around the abdomen in response to stress, while others may experience different patterns of fat distribution.

Reducing cortisol levels in the body can be beneficial for managing stress and promoting overall health. Here are suggestions to help lower cortisol levels:

  • Regular exercise: Engaging in regular physical activity, such as aerobic exercise, yoga, or strength training, can help reduce cortisol levels. Exercise is a natural stress reliever and can promote the release of endorphins, which counteract the effects of cortisol.
  • Get adequate sleep: Prioritize getting enough sleep each night. Poor sleep and sleep deprivation can elevate cortisol levels. Aim for 7-9 hours of quality sleep per night to support healthy cortisol regulation.
  • Practice stress-reduction techniques: Incorporate relaxation techniques into your daily routine, such as deep breathing, meditation, mindfulness, or progressive muscle relaxation. These practices can help calm the nervous system and reduce cortisol levels.
  • Limit caffeine intake: Excessive caffeine consumption can lead to increased cortisol production. Consider reducing your intake of coffee, tea, and energy drinks, especially later in the day.
  • Maintain a balanced diet: Eating a balanced diet that includes whole foods, fruits, vegetables, and lean proteins can help regulate cortisol levels. Avoid excessive sugar and refined carbohydrates, which can contribute to cortisol spikes.
  • Stay hydrated: Dehydration can increase cortisol levels. Drink water throughout the day to stay hydrated.
  • Limit alcohol consumption: Alcohol can disrupt cortisol regulation and interfere with sleep. Moderate your alcohol intake or avoid it altogether.
  • Social support: Maintain strong social connections with friends and family. Social support can buffer against stress and lower cortisol levels.
  • Engage in relaxing activities: Find activities that bring you joy and relaxation, such as reading, listening to music, spending time in nature, or practicing hobbies.
  • Consider adaptogenic herbs: Certain herbs like Ashwagandha, rhodiola, and holy basil have adaptogenic properties that can help the body adapt to stress and regulate cortisol levels. Consult with a healthcare provider before using herbs or supplements.
  • Seek professional help: If you are experiencing chronic stress or anxiety that is significantly impacting your cortisol levels and overall well-being, consider seeking support from a healthcare professional, such as a therapist or counselor.

Incorporating these strategies into your lifestyle can contribute to healthier cortisol levels and better stress management over time. It is important to note that individual responses to stress and cortisol regulation can vary, seeking professional guidance from healthcare providers or nutritionists can be beneficial for individuals looking to address stress-related weight management concerns.

References:

Author: Sumana Rao | Posted on: May 10, 2024
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Kachori recipe

Delicious Kachori Recipe

Vegetarian kachori is a delightful Indian snack made with a crispy outer crust and a flavorful filling. It is a popular snack one can prepare at home with some effort.

Try this kachori recipe as a snack or part of a meal!

Ingredients:

For the dough:

  1. All-purpose flour (maida) – 2 cups
  2. Ghee or oil – 2 Tbsp
  3. Salt- to taste
  4. Water for kneading

For the filling:

  1. Moong dal (split yellow lentils), soaked for 2-3 hours -1 Cup
  2. 1-2 green chilies, finely chopped -2
  3. 1 teaspoon ginger, grated – 1 tsp
  4. 1 teaspoon cumin seeds -1 tsp
  5. 1/2 teaspoon turmeric powder -1/2 tsp
  6. 1 teaspoon red chili powder -1 tsp
  7. 1 teaspoon coriander powder -1 tsp
  8. 1/2 teaspoon garam masala – 1 tsp
  9. Salt -, as per taste-
  10. Cooking oil – 2 Tbsp
  11. Fresh coriander leaves (chopped) – ¼ cup

Preparation:

Filling preparation:

  1. Rinse the soaked moong dal and drain the water thoroughly.
  2. Heat oil in a pan. Add cumin seeds and let them splutter.
  3. Add chopped green chilies and grated ginger. Sauté for a minute.
  4. Add the drained moong dal to the pan and mix well.
  5. Add turmeric powder, red chili powder, coriander powder, garam masala, and salt. Stir to combine.
  6. Cook the dal mixture on medium heat, stirring occasionally, until the dal becomes soft and cooked. If needed, sprinkle a little water to prevent sticking. The filling should be dry, not watery.
  7. Once cooked, remove from heat and let it cool. You can optionally add chopped fresh coriander leaves for extra flavor.

Dough making:

  1. In a mixing bowl, combine all-purpose flour, melted ghee or oil, and salt.
  2. Gradually add water little by little and knead into a smooth, firm dough. The dough should not be too soft or sticky.
  3. Cover the dough with a damp cloth and let it rest for about 15-20 minutes.

Kachori frying:

  1. Divide the dough into small lemon-sized balls.
  2. Take one dough ball and roll it out into a small circle (about 3-4 inches in diameter).
  3. Place a spoonful of the cooled moong dal filling in the center of the circle.
  4. Bring the edges of the dough together to enclose the filling and pinch to seal the top.
  5. Gently flatten the filled ball and roll it out into a circle of about 4-5 inches in diameter, taking care not to let the filling spill out.
  6. Heat oil for deep frying in a deep pan over medium heat.
  7. Once the oil is hot, carefully slide in the prepared kachoris, a few at a time, and fry them on medium-low heat until golden and crisp on both sides.
  8. Remove the fried kachoris using a slotted spoon and drain excess oil on paper towels.
  9. Serve hot as it is or add thin sev, pomegranate, tamarind chutney, green chutney, or yogurt.

Few tips:

  • Ensure that the filling is cooled completely before using it to fill the kachoris to prevent the dough from becoming soggy.
  • Adjust the spices in the filling according to your taste preferences.
  • Fry the kachoris on medium-low heat to ensure they are cooked through and become crispy.

Enjoy your delicious vegetarian kachoris as a snack or part of a meal!

Image credit Dheerajk88, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Author: Sumana Rao | Posted on: May 9, 2024
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