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05 February
Why incorporating Dry Fruits and Nuts in your Diet is important?

Dry fruits are often considered an umbrella term for all kinds of nuts, but in its original essence, dried fruit is fruit that has had almost all of the water content removed through drying methods.


The fruit shrinks during this process, leaving a small, energy-dense dried fruit. The benefits of dry fruits are highly contested as some believe that they are hot food products in nature and should not be eaten in excess. While that may be true, a moderated consumption of dry fruits can lead to a plethora of health benefits which your body will thank you for in the long run.


Here are some benefits of consuming a small amount of dry fruits on a daily basis-


  1.Rich in fiber and Antioxidants

        Dried fruit is highly nutritious.One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package.By weight, dried fruit contains up to 3.5 times the fiber, vitamins and minerals of fresh fruit.Therefore, one serving can provide a large percentage of the daily recommended intake of many vitamins and minerals, such as folate.


  2.Contribute to weight loss

          Several studies have shown that people who eat dried fruit tend to weigh less and ingest more nutrients, compared to individuals not eating dried fruit. As dried fruit is also a good source of many plant compounds, including powerful antioxidants, eating dried fruit has been linked to an increased intake of nutrients and a reduced risk of obesity.


   3. Regulates healthy bowel movement

              Did you know dry fruits like anjeer or figs have many benefits as they are rich in fibres which ensure a healthy bowel? Fibre helps the body remove waste from the body smoothly. Other fibrous dry fruits include prunes and dried apricots. Pistachios and dates make your bowel more flexible and, therefore, relieve constipation.


     4. Aid digestion

          Prunes and other dried fruits have fibres, both soluble and insoluble, which improve digestion and keep your stomach and gut healthy. The soluble fibres act as a probiotic and maintain the required good bacteria. The laxative properties of almonds and walnuts help maintain a healthy gut.


    5. Improve cardiovascular health

           Raisins play a significant role in lowering systolic blood pressure. They control cholesterol and reduce inflammatory markers in the body. Almonds contain Vitamin E and healthy fats that prevent spikes in cholesterol levels and maintain it at a healthy optimum. As such, dry fruits and nuts reduce the risk of heart diseases, stroke and heart attacks.


Convinced to start seeping them into your daily diet? Treat yourself to the crunchy goodness of dry fruits by browsing through Freshlist’s wide range of quality nuts and other products.



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Blogs

28 January
Surprising ways coffee can boost your health

Coffee is one of the most popular beverages around the world, and for good reason too. Every individual has their own reasons for enjoying a cup or two in a day. While some believe it improves their focus and helps them get work done, for others it's a favoured pre workout drink which helps them attain better performance and metabolism. 

Whatever may the reason be, coffee lovers can enjoy their brew with the feeling of contentment that each cup comes with a plethora of health benefits. Many scientific researches have concluded that, if consumed in a healthy limit, coffee can do wonders for your health. 


  1. Protect your eyes

While the research is limited, it cannot be denied that coffee consumption is strongly linked with stable eyesight. It has been found that a main ingredient in raw coffee called chlorogenic acid, or CLA, may protect against deteriorating eyesight and possible blindness from retinal degeneration due to glaucoma, aging or diabetes.


  1. Reduce risk of diabetes

Caffeine, the most active compound in coffee is proven to block the toxic accumulation of a protein linked with an increased risk of type 2 diabetes.

It has been found that people who drink four or more cups of coffee a day have a 50% lower risk of getting type 2 diabetes.

  1. Protect your liver

Upon the digestion of coffee, your body  makes a chemical called paraxanthine that slows the growth of the scar tissue involved in fibrosis. That may help prevent liver cancer, alcohol-related cirrhosis, non-alcohol-related fatty liver disease, and hepatitis C.


  1. Fight depression and stabilise mental health

Moderate consumption of this beverage can not only be beneficial for you physically, but it can prove to be a blessing for your mental health as well. Some components in coffee have been proven to counteract the negative effects of depression, according to one 2014 Japanese study.

Coffee contains chlorogenic acid, ferulic acid, and caffeic acid. These acids can reduce the inflammation of nerve cells that takes place in the brains of people with depression.

This may relieve some of the discomfort and distress that depression can bring, some of which occurs due to inflammation.

The same can also yield results towards a more stabilized mental health and keep anxiety and other disorders at bay and contribute towards a more peaceful mind. 


  1. Protect the heart

While too much of it can be bad for your cholesterol level, research has proven that drinking coffee in moderation may protect against heart failure.

Research showed that People who drank moderate amounts of coffee which is around 1-2 cups per day,  had an 11% lower risk of heart failure than those who did not.

It has also been proven that caffeine consumption may also regulate blood levels and improve cardiovascular health.


Coffee drinkers should also be mindful of the fact that consuming caffeine beyond recommended levels comes with its own risks. In order to retrieve the benefits from coffee you should also try to monitor the ingredients they add, such as sugar, cream, or flavorings, as these may not be healthful. 


That said, be smart about your coffee and enjoy your brew!



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Blogs

18 January
5 Benefits of Yoga for a Healthy Mind, Body and Soul

A spiritual practice which is over 5000 years old, no Indian needs introduction to yoga. Contemporarily perceived as a form of physical exercise that promotes greater control over body and mind, various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation to achieve an enhancement of overall well being.


While a lot of people around the globe today practice yoga to remain fit, many don’t know that fitness was not the primary goal at the time of its origin.  Historically, practitioners of yogic tradition focused instead on other practices, such as expanding spiritual energy using breathing methods and mental focus.


That said, yoga is an art which takes an individual beyond the realms of physical strength as it also caters to a sharper mind and a more energetic soul. The following are just a few of the many benefits you will be able to enjoy with the incorporation of Yoga in your daily routine. 


  1. Improves your breathing


  • Most of us don’t usually pay a lot of attention to breathing and as a result our breathing is often shallow. Yoga breathing exercises, called pranayama, direct our focus on breathing and teach us how to take deeper breaths, which benefits the entire body.
  • The benefits of deep breathing include, but are not limited to, detoxifying the body, regulating blood pressure, relieving  pain and improving sleeping patterns. 
  • Certain types of breathing  can also help clear the nasal passages, which can be a boon for people with allergies or sinusitis and ultimately lead to calming the nervous system. 

  1. Increases flexibility 

    • This is especially of utmost importance for people with sitting jobs or less mobility.
    • Moving and stretching in new ways will help you become more flexible, bringing a greater range of motion to your body and make you less prone to chronic diseases.
    • Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips.
    • Yoga can help reverse this process of health issues associated with ageing

    1. Builds better posture


    • When you're stronger and more flexible, your posture improves. Most standing and sitting poses in yoga develop core strength with some especially designed for correcting bad posture.
    • This is because some asanas  need your core muscles to support and maintain each pose.
    • With a stronger core, you’re more likely to walk and sit straight, which can reduce risk of back pain and improve blood circulation and digestion. 


    1. Aids better mental health


    • Yoga’s benefits towards mental health have been highly recognized, so much so that American Psychological Association has deemed it to be an important practice in psychotherapy.
    • The meditative effects of yoga postures increase body awareness, relieve stress, reduce muscle tension, strain, and inflammation.
    • It also calms your nervous systems and boosts endorphins in your brain, which ultimately leads to peace of mind and makes you more calm and centered 

    1. Boosts your overall immunity system


    • Yoga helps lower stress hormones that compromise the immune system, while also conditioning the lungs and respiratory tract to remove residual toxins from the body, and bringing oxygenated blood to the various organs to ensure their optimal function.
    • It therefore regulates the cardiovascular system and helps the body keep diseases at bay. 

    That said, it is safe to say that if practiced safely, the physical and mental benefits can improve your alignment and self-confidence. Have your personal yoga journey to share? Do let us know!



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    Blogs

    06 January
    What’s in season and how to make the best use of it: Mango

    Soft and juicy flesh with a fibrous texture….there’s a befitting reason as to why they call it the king of the fruits, after all. With a sweet taste and the consistency of butter, Mangoes are enjoyed best eaten on their own or can be equally delightful when used in an assortment of desserts or other sweet or savory recipes!

    Toss them in salads, smoothies or curries. Pickle them, make chutneys or whip up lip smacking desserts. Go through our list of the top 5 most creative uses of this fruit and pick your favorite


    1. Raw mango rasam


    Also known as mangaai rasam, this is one of South India’s most popular household meals. Mango rasam is a quick and easy recipe which can bustle with flavors ranging from tangy to sweet depending on how you choose to customize it.  Fiery spices team up with tangy raw mangoes and make it a dream combination on a sunny day. Drink it on its own or serve this with rice to make it a light yet nourishing meal.


    1. Mango sticky rice


    A traditional dessert originating from the south-east region of Thailand, Mango sticky rice is a sweet dish made with glutinous rice, fresh mango and coconut milk. Sold popularity on the streets of Thailand in peak season, it can just as easily be made at your home. This rice dish cooked in sweetened coconut milk is served with mango slices and acts as a filling and refreshing after meal dessert.


    1. Mango ice cream


    Ditch those brands and make your own ice cream! This easy homemade ice cream is super creamy and sweet and hones a delicious zing from the rich use of fresh mangoes. The best thing about this cold, flavorful dessert is that it is open to variations. Use the basic ingredients and freeze it or add your personal assortment of nuts and syrups, it tastes great either way! A refreshing welcome in the scorching heat, mango ice cream can just as easily be turned into a Kulfi, served the way you like it!


    1. Mango lassi


    Lassi is a traditional dahi-based drink which is typically a north Indian favorite. While its classic version is a blend of yogurt, water, spices, adding mangoes to the recipe can add a zesty and sweet flavor and texture to it.  Considered to be one of the best ways to enjoy a mango, this lassi is thick, sweet and creamy. It can be made both with and without milk and topped off with saffron,  rose water or cardamom for a dash of enhanced flavor! 


    1. Raw mango chutney


    Tangy in taste and a welcome addition to spice up any seemingly boring Dal or subzi, raw mango chutney, is an Indian chutney prepared from unripe mangoes. Green unripe mangoes are hard and sour, and their flavor adds a zesty kick to the palette. It is also usually topped off with mint for a more refreshing taste and goes perfectly well with all kinds of snacks and dishes!


    As the monsoon descends upon us, now is the perfect time to relish this glorious fruit in its many forms. Try these recipes and let us know what you think!


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    Blogs

    31 December
    You won’t be able to resist these lip-smacking brunch ideas!

    Brunch, the literal abbreviation of the word breakfast and lunch is a late morning meal devoured by those who prefer to sleep in on a lazy, sultry weekend. 


    Brunches can take a quick turn from a hasty late breakfast to a creative, delicious spread that both you and your family will relish until supper. 

     

    Inspired to revamp your menu? Try these scrumptious breakfast-lunch hybrid ideas to whip up the most delicious morning meals.



    1. Pancakes


    Thick, fluffy, melt in the mouth flat cakes make for the most ideal morning meal for you to sink in. The great thing about this delicious American recipe is that it can be customized to will. Either go for the classic dipped in maple syrup, or try your variations. Substitute flour with oats to make it low fat, or just mash in bananas or blueberries and top it off with honey or peanut butter to instantly delight your tongue. The possibilities are endless!


    1. Penne arrabiata


    Originating from Italy, “arrabiata” translates to the word “angry”, referring to the spiciness of the chilli peppers in the sauce. A must have for those with a taste for the tangy, penne arrabiata is defined by its key ingredients- tomato, garlic, chilli flakes and olive oil. It can also be garnished with meat or parmesan cheese and instantly become a family favorite!


    1. French toast


    You can’t go wrong with the classics! This sweet snack is made of bread slices generously dipped in a creamy texture and then fried. Custardy, lightly sweet, and golden brown, french toast can be made both with egg and eggless, and are perfectly delicious to be eaten on their own or compliment an assortment of breakfast foods, such as waffles or hash browns. 


    1. Frittatas


    Frittatas make one of the best brunch recipes! They’re super flexible and simple to throw together, so they can be easily prepared for a crowd. Sometimes also called  a crustless quiche, frittata is an egg-bake filled with yummy vegetables and herbs. The best thing about frittatas is that they can be mixed and matched, a variety of vegetables and cheese combinations would bring out uniquely tasty results!


    1. Oven roasted potatoes 


    No brunch is complete without a savoury snack and what does that job better than potatoes? Be it fried, baked or roasted, any form of potatoes accompany any main dish well and easily blend into the palette. With crispy edges, creamy middles, and bold, tangy flavor and dashed with herbs, these oven roasted potatoes are one of our favorite side dishes.



    These sweet and savory dishes are best enjoyed hot and plentiful. Have your own personal brunch favorites? Don't forget to share them with us!



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    What is intermittent fasting and What it does to your body

    When most people hear the term “intermittent fasting”, they usually disregard it as another one of those trending diet techniques which ultimately don't end up working out.


    However, I have some news for you: Intermittent fasting is not a diet, it's a pattern of eating. It's a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.


    Intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. 


    This is a very good thing because it means intermittent fasting falls into the category of “simple enough that you'll actually do it, but meaningful enough that it will actually make a difference.”


    There are different types of intermittent fasting. While the most popular one is 16:8 (fast for 16 hours with an 8 hour eating window), there are more as well as less vigorous ones as well, depending on your personal tolerance. 


    Keep reading to find out some benefits associated with intermittent fasting and see if you would like to incorporate it in your routine-

    1. Intermittent Fasting Changes The Function of Cells, Genes and Hormones

    • When you don't eat for a while, several things happen in your body.
    • For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.
    • Many of the benefits of intermittent fasting are related to these changes in hormones, gene expression and function of cells.
    • When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.


    2. Intermittent Fasting Can Help You Lose Weight and Belly Fat

    • Generally speaking, intermittent fasting will make you eat fewer meals.
    • Unless you compensate by eating much more during the other meals, you will end up taking in fewer calories.
    • Additionally, intermittent fasting enhances hormone function to facilitate weight loss.
    • Intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in)
    • All things considered, intermittent fasting can be an incredibly powerful weight loss tool. 
    • Therefore, Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.

    3. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes

    • Type 2 diabetes has become incredibly common in recent decades.
    • Its main feature is high blood sugar levels in the context of insulin resistance.
    • Anything that reduces insulin resistance should help lower blood sugar levels and protect against type 2 diabetes.
    • Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels.
    • What this implies, is that intermittent fasting may be highly protective for people who are at risk of developing type 2 diabetes.

    Were these benefits convincing enough for you to give it a go? If you’ve already been fasting or have just started, do share your experience with us, we’d love to hear from you!






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    5 Spices and Herbs with incredible Health Benefits

    As an Indian, you don’t need to be told twice about the importance of spices in Indian cuisine. The degree to which spices are used in dishes vary from country to country, but it is often noticed that the Indian tongue is so used to eating with spices that they often tend to find other cuisines rather bland in comparison.

    Whether you have a high spice tolerance or not, it will be difficult for you to resist adding just a pinch of these amazing spices in your diet once you find out about the abundance of health benefits that they come with.

    Keep reading to find out freshlist’s top picks on some of the healthiest spices as well as why you should incorporate them in your next meal!


    1. Cinnamon 

    • Cinnamon is a popular spice, found in all sorts of recipes and baked goods.

    • It contains a compound called cinnamaldehyde, which is responsible for cinnamon’s medicinal properties.

    • Cinnamon has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood.But where cinnamon really shines is in its effects on blood sugar levels.

    • Cinnamon can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity.

    2. Peppermint 

    • Peppermint has a long history of use in folk medicine and aromatherapy.

    • As is the case with many herbs, it is the oily component that contains the agents responsible for the health effects.

    • Many studies have shown that peppermint oil can improve pain management in irritable bowel syndrome, or IBS.It appears to work by relaxing the smooth muscles in the colon, which relieves pain experienced during bowel movements. It also helps to reduce abdominal bloating, which is a common digestive symptom.

    There are also some studies showing that peppermint in aromatherapy can help fight nausea.

    3. Turmeric 

    • Turmeric is the spice that gives curry its yellow color.

    • It contains several compounds with medicinal properties, the most important of which is curcumin. 

    • Curcumin is a remarkably powerful antioxidant, helping to fight oxidative damage and boosting the body’s own antioxidant enzymes This is important, because oxidative damage is believed to be one of the key mechanisms behind ageing and many diseases.

    4. Holy Basil 

    • Not to be confused with regular basil or thai basil, holy basil is considered a sacred herb in India.

    • One study also found that it can boost function of the immune system by increasing certain immune cells in the blood.

    • Basil is also linked to reduced blood sugar levels before and after meals, as well as treating anxiety and anxiety-related depression. 

    • Basil appears to improve immune function and inhibit the growth of bacteria, yeasts and mold.

    5. Ginger 

    • Ginger is a popular spice used in several forms of alternative medicine.

    • Studies have consistently shown that 1 gram or more of ginger can successfully treat nausea associated with morning sickness, chemotherapy and sea sickness.

    • Ginger also appears to have strong anti-inflammatory properties, and can help with pain management. It is proven to decrease colon inflammation in the same way as aspirin.


    Browse through freshlist’s wide range of fresh spices and herbs to enjoy their benefits in their freshest state. 

    Convinced to add these amazing delicacies to your diet yet? If so, share some of your favourite recipes with these spices with us, we’d love to hear from you!

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    Best Soup Recipes for the Whole Family

    Whether you eat it in lieu of dinner when you feel like having something light, or slurp it up as a pre-meal snack, soups make for a delicious yet healthy dish that can be served and relished at any point of the day. 


    The best thing about soups is that its ingredients depend entirely on you! Experiment with a variety of recipes and serve it with croutons, breadsticks or a range of different garnishes!


    While there are plenty of soup recipes available on the internet, freshlist brings to you a list of its top picks, which range from mild to highly flavorful, and will be a delightful meal for you and your family!


    1. Laksa Soup


    • Also known as vegetarian Malaysian coconut curry soup, coconut milk and vegetable stock form the base of this tasty soup, which is flavored with a tangy and spicy paste of tamarind, chilies, lemongrass and onions. 

    • Chunky pieces of cottage cheese and crunchy bean sprouts add more josh to this perky soup, which is characterized by the rich taste of coconut milk and the fresh aroma of lemongrass. 

    • Pair the Laksa Soup with Malaysian Noodles and Creamed Corn Cake for a satiating oriental meal.


    1. Corn Chowder Soup


    • A foodie’s delight, the Corn Chowder Soup is also quick and easy to make. 

    • It is a typical American thick soup made of boiled sweet corn and sautéed onions, enhanced by the pleasant tang of celery and aromatic nutmeg. 

    • The use of milk makes this wholesome soup all the more satiating.


    1. Bean and pasta soup


    • A dish with proud Mediterranean origins, this soup is a winter warmer to be served with warm crusty bread and if you like, a slice of cheese. 

    • The addition of cream to the soup balances the acidic taste of the tomatoes.


    1. Cream of potato soup


    • In this delicious  and filling recipe, potatoes are flavored with onions and Bayleaf, and cooked along with milk and fresh cream to make a terrifically creamy soup.

    • Since potato is known to thicken foods, ensure you serve the Cream of Potato Soup immediately before it becomes too thick to consume!


    1. Broccoli and red capsicum soup


    • When you are game for a bowlful that is bursting with flavor, go for this Broccoli and Red Capsicum Soup. Capsicum, onions and garlic together make this a truly flavorsome soup, while broccoli gives it a luscious texture. 

    • Both broccoli and red capsicum are fibre-rich veggies, making this soup a wholesome and nutritious meal.




    We recommend you to browse through freshlist’s range of fresh, ripe vegetables and herbs to enhance the flavor, texture and taste of your soups. 



    Did you try out any of our recipes or have your own personal favorite? If you do, let us know!


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    Blogs

    03 November
    5 Benefits of Meditation

    While nobody really needs an introduction to what meditation is as most Indians are fairly familiar to this eastern practice, the fact that it has been gaining popularity at an astronomical speed over the past few years has compelled even the skeptical ones to dive into it. 


    Although the definition is largely subject to variation, meditation Can be termed as a mental exercise that involves relaxation, focus, and awareness.

    Meditation is to the mind what physical exercise is to the body. The practice is usually done individually, in a still seated position, and with eyes closed. It can be done with either concentration (focusing attention on a single object, internal or external), Observation (paying attention to the present experience) or Awareness allowing awareness to remain present and undistracted).

     

    That said, freshlist brings to you the top 5 benefits of incorporating this practice in your routine-

      1. Reduces Stress

      Stress reduction is one of the most common reasons people try meditation.

      Research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome and post-traumatic stress disorder.



      2. Controls Anxiety

      Less stress translates to less anxiety.

      Studies have found that weeks of mindfulness meditation helped participants reduce their anxiety.

      It also reduced symptoms of anxiety disorders, such as phobias, social anxiety, paranoid thoughts, obsessive-compulsive behaviors and panic attacks 

      Meditation may also help control job-related anxiety in high-pressure work environments. One study found that a meditation program reduced anxiety in a group of nurses. 

      Habitual meditation helps reduce anxiety and anxiety-related mental health issues like social anxiety, phobias and obsessive-compulsive behaviors.



      3. Promotes Emotional Health


      Some forms of meditation can also lead to an improved self-image and more positive outlook on life.

      Studies of mindfulness meditation have found  that this practice has decreased depression in over 4,600 adults.

      Some forms of meditation can improve depression and create a more positive outlook on life. Research shows that maintaining an ongoing habit of meditation may help you maintain these benefits long term.



      4. Enhances Self-Awareness

      Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow inSelf-inquiry and related styles of meditation can help you "know yourself." This can be a starting point for making other positive changes.

      5. Lengthens Attention Span

      Several types of meditation may build your ability to redirect and maintain attention. As little as four days of meditation may have an effect.


        To know more clinically proven benefits of meditation, Visit https://www.healthline.com/nutrition/12-benefits-of-meditation#section5


        Convinced yet? If you try out meditation and experience its benefits, do let us know, we’d love to hear from you!


         

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        Blogs

        24 October
        Top 5 Baking Tips to make your Desserts Healthier

        Baking is an interesting hobby that many choose to pick because it is just as fun as it is therapeutic. Beyond the delight of whipping up warm treats for you and your family, studies have shown that baking is an effective tool to calm your nerves and rejuvenate your body. 


        However, many shy away from the practice because they believe that the more they bake, the more they eat. This particularly affects the weight watchers and calorie-conscious. 


        While it is true that common baking ingredients often use a lot of unsaturated fats and sugar, that needn't always be the case! Freshlist brings to you its top picks of baking in a healthy way.


        1. Make your own bread to use less salt


        Bread is probably the bakery product we eat the most, which means that, while it might not be the saltiest food you can think of, it can make a significant contribution to the salt content of our diet.


        Using whole grain flour instead of white flour will help to increase the fibre content and make your baking more satisfying to eat


        In recent years, many manufacturers have reduced the amount of salt that they add to bread, but it can still vary widely. 


        A recent survey found that one in four loaves contained more salt in two slices than a packet of crisps. This means we all need to check food labels carefully but, better still, why not make your own bread so that you have complete control?


        2. Try different flours and flavourings


        Making your own bread also gives you flexibility in terms of the type of flour you use. Wholegrain flour is a healthier choice than white, but it doesn't have to be just wheat -  you could try spelt, barley or oat, either on their own or mixed. Add some seeds or herbs to give an interesting crunch and flavour.


        3. Bake with unsaturated fat


        Cakes should really be an ‘every now and then’ food. However, with a few tweaks to the ingredients and toppings, baking your own can be better for you than buying them.


        Using an unsaturated spread instead of butter has more benefits than simply reducing the amount of saturated fat: it actually gives a lighter texture, especially if you’re making an all-in-one sponge cake. You can just swap spreads for butter in most recipes without making any other changes. Just make sure the spread you use is suitable for baking.


        4. Add healthier ingredients to your baking


        As with bread, using whole grain flour instead of white flour will help to increase the fibre content and make your baking feel more substantial and filling. The flavour will be slightly different – some people say it tastes a bit nutty. If you want a more subtle flavour, you can try using half wholegrain and half white flour.


        Using fruit and vegetables will also add fibre and sweetness. There might not be enough in a portion to count as one of your 5-a-day, but it’s a nutritious way to help keep your cakes and scones moist. And by using sweet vegetables such as carrots, beetroots or courgettes, or fruit such as apples, berries or pineapples, you won’t need to add so much sugar.


        5. Healthier Icings


        Use a drizzle of glacé (water) icing rather than butter icing for cake toppings. Or, a light sprinkle of icing sugar may be all you need to give your bake the final touch. Try cutting out stencils from greaseproof paper and sifting your icing sugar over it for a professional-looking finish.


        Did you enjoy our tips and find them helpful? Have any of your own? Do let us know, we’d love to hear from you!


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        Blogs

        16 October
        5 Scientifically Proven Ways to Relieve Anxiety

        Despite popular belief, the term anxiety is not just limited to a clinical illness,  Anxiety is your body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come. 


        But if your feelings of anxiety are extreme, last for longer than six months, and are interfering with your life, you may have an anxiety disorder. Freshlist brings to you its top picks of scientifically proven ways to reduce anxiety when it hits- 



        1. Exercise


        Exercise is one of the most important things you can do to combat stress. It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.


        The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.

        There are a few reasons behind this:

        • Stress hormones: Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.

        • Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.

        • Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.

        • Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.

        • Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.


        2. Reduce your caffeine intake


        Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety/ People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back.


        Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.  


        High quantities of caffeine can increase stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.


        3. Write it down


        One way to handle stress is to write things down.


        While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for.


        Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.


        Keeping a journal can help relieve stress and anxiety, especially if you focus on the positive.



        4. Chew gum


        For a super easy and quick stress reliever, try chewing a stick of gum.


        One study showed that people who chewed gum had a greater sense of wellbeing and lower stress.


        One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain.


        According to several studies, chewing gum may help you relax. It may also promote wellbeing and reduce stress.


        5. Laugh


        It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:

        • Relieving your stress response.

        • Relieving tension by relaxing your muscles.


        In the long term, laughter can also help improve your immune system and mood. Try watching a funny TV show or hanging out with friends who make you laugh. Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.

        Did you find these tips helpful or have any of your own? If you do, let us know, we’d love to hear from you!


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        Blogs

        23 August
        5 Unique and delicious salad recipes

        Salads are an essential meal accompaniment in most Indian households. The classic combination of tomatoes, cucumbers, onions and radishes with a sprinkle of salt and a dash of lime juice is seen as a side dish on many lunch tables as it provides a crunchy and juicy compliment to the main meal.  


        However, have you ever considered getting creative with the way you prepare your salad? Salads come in all shapes and forms and are open to customisation which cater to both standard and unique ways. 


        Add a little zing to your classic lunch today by browsing through freshlist’s delicious and wholesome salad recipes- 


        1. Roasted Mushroom and Coloured Capsicum


        Who doesn't like colourful food? Dig in this unique salad with peppy herbs and tangy lemon juice. Mushrooms and capsicum are both low in calories and fat, and rich in fibre, which makes this salad a good option for weight-watchers. You can even perk up this salad by adding baby corn for its tenderness and zucchini for its juiciness. Top it off with a dressing of your choice and serve fresh! 


        1.  Kale and apple salad


        A must have for those who are particularly  health conscious! This salad combines the unique flavour and texture of kale leaves with crunchy strips of apple, shredded cabbage and melon seeds. Serve it immediately upon tossing to enjoy the fresh flavours.


        1. Cabbage salad


        On the surface it sounds like a simple, bland recipe but this salad is cabbage through and through, with dark green speckles of green chillies and coriander here and there. It involves the fusion of cabbage with tangy dressing with black salt, lemon juice and red chili and coriander powder. You can also personalise it by adding your own variants of spices and herbs and enjoy it fresh!


        1. Three bean salad


        This salad is a combination of beans in an oregano tomato dressing which makes a quick and tasty salad. The beans need to be soaked overnight and pressure cooked separately till they are soft. The ketchup used in the dressing lends a sweet and concentrated tomato flavour, which blends beautifully in the salad.



        1. Sprouts, Spring Onion and Tomato Salad


        Quick, easy and tasty, the best part is that this has as much nutritional appeal too, making it a must-have for all ages. Tangy and crunchy, it is an excellent source of folic acid, iron and protein. The lemony dressing adds to the goodness with an ample dose of vitamin C, especially if it is prepared just before serving.


        Dig into our colourful and tasty salad recipes by purchasing ripe and fresh fruits and vegetables through FreshList’s wide range of fresh produce and feel free to add your own personal touch to them!

        Did you try these or have your own ideas? If so, do let us know!


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        Blogs

        23 August
        Forms of self- care that workaholics neglect

        Working at home can make you experience a lot of emotions, both positive and negative. Chances are, you’re so overwhelmed with the transition that you find it hard to be organised and stabilize your mental health throughout the whole ordeal. Many studies have found that even though people clock in the usual 8 hours, since they’ve been working at home they still don’t believe they got enough work done. 


        All these factors can bring mental health deterioration to the surface and that’s why it’s important to simple but effective forms of self care. 


        That said, fresh list brings to you its top picks of types of self care that workaholics often tend to put off- 


        1. Keep a Consistent Sleep Schedule

        Don't have a conference call until mid morning? Get up on time anyway. Is your Netflix binge in full force by the end of the day? Turn it off and get to bed at a decent time.

        When you're suddenly at home more, sleep schedules can take a hit as you try and adjust. But sticking to the same wake time and bedtime are crucial aspects of self-care, because those contribute to sleep quality. Without that, you may find yourself groggy throughout the day, or with big fluctuations in energy.

        If you’re tempted to take a day nap and do want a snooze, aim for a 20-minute power nap, and set an alarm for it


        2. Build Breaks Into Your Schedule

        Don’t make a daunting to-do list that threatens to send your stress levels soaring, but have a general grasp of what you'd like to accomplish today and when you'll tackle those projects, as well as when you'll take breaks.

        Being as intentional as possible is very helpful when you're working from home.. That might mean working on a different schedule than you had in the office. That might mean you have to schedule breaks at specific times. Play around with it so you're building your day in a thoughtful way from the start.

        3. Make an Appointment for You Time

        When it comes to self-care, the perception is often one of indulgence: mud masks, long baths, goblets of wine, lounging in bed until noon. But as the strategies on this list highlight, self-care is actually making yourself a priority in an everyday way, especially when working from home.

        It's about finding healthy ways to comfort yourself, set priorities, stay connected, and create structure. Especially now, when none of us knows what looms ahead, these things can give you a much-needed sense of control that translates to making working into a meaningful activity — not one more big stressor.

        Self-care is not selfish. See this is a time to see working from home not as a hassle, but as an opportunity for taking care of ourselves. And through that, building a stronger foundation for ourselves, our families, and our communities.

        Did you find these tips helpful or have some of your own? If you do, let us know, we’d love to hear from you!


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        Blogs

        23 August
        What’s in season and how to make the most of it: Watermelon

        One of the most anticipated fruits of the summer season is watermelon, and rightly so. The juiciest and the most famous of all melons is the watermelon. This bright red oblong or round fruit with thick green rinds that are often spotted or striped and black seeds is beloved by children and adults alike. 

        Apart from being an absolute delight to it, watermelon also comes with an abundance of health benefits, such as aiding weight loss and helping in energy production. 


        Indians relish watermelon as it or with a sprinkle of chaat masala or black salt.


        But have you ever wondered how you can make use of this delicious fruit more creatively?

        Freshlist brings to you its top picks on how to enjoy this juicy fruit!


        1. Watermelon mojito


        Watermelon mojito is a refreshing drink to make on hot summer’s day. This delectable thirst-quencher is packed with nutrients like vitamin C and A. Salt induces the flavour of the watermelon to strongly combine with the other flavours in this drink.


        1. Watermelon, pineapple and paneer salad


        Flavourful paneer balls containing crunchy veggies and coconut are combined with juicy fruits, all of which is arranged on crisp lettuce leaves, topped with a lemony honey dressing and refrigerated till the salad becomes delightfully crisp and refreshing!


        1. Watermelon and mint grape cup


        Melon balls, seedless grapes and orange squash with a dash of chopped mint leaves combine to make a perfect party starter. Serve cold and fresh! 


        1. Watermelon and strawberry ice


        Watermelons and strawberries complement each other in this refreshing granita. You can also serve it as a drink if unfrozen.


        1. Watermelon, orange and feta salad


        Watermelon, Orange and Feta Salad will sweep you off your feet with its amazing blend of textures and flavours. Watermelon and orange are fruits that you get all round the year and they combine beautifully because the watery sweetness of watermelon and the juicy tang of oranges complement each other very well.


        Add to this some feta cheese and you bring in tinges of salty creaminess to the salad. A dressing of olive oil and pepper is simple but effective in highlighting the positives of this salad.


        Buy ripe and juicy watermelons through the freshlist website or app and have them delivered to your doorstep. 


        Did you try any of these recipes or have any of your own personal favorites? If you do, let us know!

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