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5 best ways to start your morning

1. Wake up with a stretch
Do you experience tightness in the neck when you wake up? Sleeping in awkward positions is one of the primary causes for neck/ spine problems. We tend to move around unconsciously in our sleep, and cramp most of our vital organs. A series of 5 basic stretches will align your organs, create space for them, and allow your blood to flow through to your entire body leaving you rejuvenated!

2. A glass of warm lemon and honey water to detoxify your body
You’ve probably heard this one before, and for good reason! Lemon juice flushes out unwanted materials and toxins from the body. Its atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It
also maintains the pH levels in the body, combats bad breath and helps in clearing the skin.

3. Quieten your mind and prepare it for the rest of the day
Reserve the first 30 minutes of your day for meditation! The journey inwards is a slow process, however, a few minutes of mindfulness goes a long way in keeping you energized through the day. Take deep breaths, raise those vibrations and let the awareness stay with you through the day.

4. Go for a little jog to get your blood pumping
Exercising releases endorphins, which make you extremely happy! Get your energy levels up and your stress levels down with a morning jog to wake you up. It only makes sense to start the day on a positive, energetic note.

5. Eat breakfast like a king
This is one of the most important fitness mantras. Your body has absolutely no fuel to run on when you wake up. Make sure you treat your body to a nutritious breakfast which will give you all the energy you need to go through with your day.

Gaia 4 healthy, gluten-free pancakes!

Strawberry Shortcake Pancakes

Pancakes adapted from Oh She Glows.

Ingredients

  • 1 cup + 1/4 cup whole wheat flour
  • 1/2 cup shredded, unsweetened coconut
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1/4 tsp cinnamon
  • Pinch of rock salt
  • 3/4 cup Coconut Milk
  • 1/2 tsp pure vanilla extract
  • 1 tbsp pure maple syrup
  • 3/4 cup warm water
  • Oil, for skillet
  • Strawberry Banana Soft Serve (3 strawberries + 1 frozen banana, processed in food processor)

Directions

  • Preheat oven to 250F and grab a baking sheet. Whisk the dry ingredients (flour, coconut, baking soda, baking powder, spices, and salt) in a medium sized bowl. In a small bowl, whisk together the wet ingredients (coconut milk, warm water, vanilla, maple syrup) and then add to the dry ingredients. Whisk well until no clumps remain.
  • Preheat the skillet over medium heat and add some oil on the pan.
  • Pour 1/4 cup of batter, per pancake, onto the skillet and quickly smooth out a circle with the back of a spoon. Cook until small bubbles appear on the surface and the bottoms of pancakes are golden. Reduce heat if necessary (I cook them on heat # ‘3’). Transfer to baking sheet and place in the oven to keep warm.
  • Meanwhile, slice about 20 strawberries. I also made Strawberry
    Banana soft serve by processing a frozen banana with a few strawberries to make the cream sauce. Once my pancakes were stacked, I scooped the strawberry banana soft serve on top. Drizzle with maple syrup and serve immediately. makes 8 small pancakes.

Spiced Up & Stacked Pumpkin Butter Pancakes For One

Adapted from my healthy Spelt Pancakes

Ingredients

  • 1/2 cup stone ground Kamut flour (or flour of choice)
  • 3/4 cup almond milk
  • 1 tbsp baking powder
  • 1/2 tsp vanilla bean paste or 1 tsp pure vanilla extract
  • 3/4 tsp cinnamon + dash of nutmeg + dash ginger
  • 1/2 tbsp sugar
  • Pinch sea salt
  • 1 tbsp coconut oil, melted

Homemade Pumpkin Butter:

Directions

  • Grease and preheat a skillet on the stovetop.
  • In a medium sized bowl, mix the dry ingredients (baking powder, flour, sugar, sea salt, spices).
  • In a small bowl mix the wet ingredients (vanilla, almond milk, coconut oil (melted).
  • Add wet to dry and whisk well.
  • Pour less than 1/4 cup per pancake and cook until bubble form.
  • Flip and cook until golden on the opposite side.
  • Layer with Homemade Pumpkin Butter and pecans and sprinkle with coconut.

Maple Peanut Butter, Banana & Jam Pancake Stack

Maple Peanut Butter, Banana & Jam Pancake Stack

Ingredients

  • 1/2 cup spelt flour
  • 1/2 tsp cinnamon
  • tiny pinch sea salt
  • 1 tsp baking powder (I use aluminum-free)
  • 1/2 c unsweetened almond milk (or milk of your choice)
  • Syrup + filling:
  • Pure maple syrup
  • Peanut butter
  • Jam
  • Coconut
  • Cacao nibs
  • Sliced banana
  • Blueberries
  • Raspberries

Directions

  • Mix all dry ingredients together the night before and place in container.
  • In the morning, heat a skillet on medium while mixing the batter.
  • Add the milk to dry ingredients and stir well.
  • Spray the skillet with non stick oil and spoon the batter onto the skillet on med-low temperature.
  • Flip pancakes when bubbles pop and cook other side.
  • Layer with sliced banana, peanut butter, jam, and other toppings as you wish!
    Makes 4 baby pancakes.

Multi-grain Banana Pancakes

Multi-grain Banana Pancakes

Ingredients

  • 1/2 cup whole grain spelt flour
  • 1/2 tsp cinnamon
  • pinch of sea salt
  • 1/4 tsp baking powder
  • 1 tbsp Amazing Grass Amazing Meal Chocolate protein powder (optional)
  • 3/4 tsp vanilla
  • 3/4 cup Almond Milk

Directions

  • Pre-heat skillet on medium heat and lightly coat with oil
  • Mix the dry ingredients together in a bowl and then add the wet ingredients and use a whisk to mix well.
  • Pour a small amount of the mixture onto the skillet and make tiny pancakes, no larger than about 3 inches in width.
  • Because the pancakes are tiny, you will be able to flip them very easy.While the pancakes are cooking, slice a banana and set aside. Now combine the syrup ingredients in a small bowl.
  • Reduced-sugar pancake syrup:
  • 1 tbsp coconut oil, melted
  • 1 tbsp pure maple syrup

Now assemble the pancake sandwich by layering the pancakes with the slices of banana. Add desired toppings and syrup.

Lead a healthy life despite ectice schedule with GAIA

GAIA LITE

5 Healthy and Easy Lunches to Bring To Work

We all here will agree that no other food tastes better than homemade food. Here is a list of 5 healthy easy to cook lunches.

ROASTED TOMATO BASIL SOUP

Ingredients

  • 3 pounds ripe plum tomatoes, cut in halflengthwise
  • 1/4 cup plus 2 tablespoons good olive oil
  • 1 tablespoon kosher salt
  • 1 1/2 teaspoons freshly ground black pepper
  • 2 cups chopped yellow onions (2 onions)
  • 6 garlic cloves, minced
  • 2 tablespoons unsalted butter
  • 1/4 teaspoon crushed red pepper flakes
  • 1 (28-ounce) canned plum tomatoes, with their juice
  • 4 cups fresh basil leaves, packed
  • 1 teaspoon fresh thyme leaves
  • 1 quart chicken stock or water

Directions

  • Preheat the oven to 400 degrees F.
  • Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper.
  • Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes.
  • In an 8-quart stockpot over medium heat, saute the onions and garlic with 2 tablespoons of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown.
  • Add the canned tomatoes, basil, thyme, and chicken stock.
  • Add the oven-roasted tomatoes, including the liquid on the baking sheet.
  • Bring to a boil and simmer uncovered for 40 minutes.
  • Pass through a food mill fitted with the coarsest blade.
  • Taste for seasonings. Serve hot or cold.

SALAMI AND CHEESE SANDWICH

Ingredients

  • Multi-grain bread
  • Low fat butter
  • Salami 2 slices
  • A slice of cheese
  • Lettuce
  • Tomato
  • Onion

Directions

  • Slather your bread with butter
  • Assemble the rest of the ingredients and grill

WATERMELON AND TOFU SALAD

Ingredients

  • Low fat salad dressing
  • Tofu
  • Pre-cut watermelon cubes
  • Basil
  • Seasoning

Directions

  • Throw all your ingredients together
  • Toss it around and dress for taste

HUMUS & PITA

Ingredients

  • 15-ounce can chickpeas, rinsed
  • clove
  • garlic
  • olive oil, plus more for serving
  • fresh lemon juice
  • tahini (sesame seed paste; optional)
  • ground cumin
  • kosher salt

Directions

  • In a food processor, puree the chickpeas and garlic with the olive oil, lemon juice, tahini (if using), cumin, and ¾ teaspoon salt until smooth and creamy.
  • Add 1 to 2 tablespoons water as necessary to achieve the desired consistency.
  • Transfer to a bowl. Drizzle with olive oil and sprinkle with the paprika before serving

SUN DRIED TOMATOES PASTA SALAD

Ingredients

  • 1/2 pound fusilli (spirals) pasta
  • Kosher salt
  • Olive oil
  • 1 pound ripe tomatoes, medium-diced
  • 3/4 cup good black olives, such as kalamata, pitted and diced
  • 1 pound fresh mozzarella, medium-diced
  • 6 sun-dried tomatoes in oil, drained and chopped
  • – For the dressing:
  • 5 sun-dried tomatoes in oil, drained
  • 2 tablespoons red wine vinegar
  • 6 tablespoons good olive oil
  • 1 garlic clove, diced
  • 1 teaspoon capers, drained
  • 2 teaspoons kosher salt
  • 3/4 teaspoon freshly ground black pepper
  • 1 cup freshly grated Parmesan
  • 1 cup packed basil leaves, julienned

Directions

  • Cook the pasta in a large pot of boiling salted water with a splash of oil to keep it from sticking together
  • Boil for 12 minutes, or according to the directions on the package. Drain well and allow to cool.
  • Place the pasta in a bowl and add the tomatoes, olives, mozzarella, and chopped sun-dried tomatoes.
  • For the dressing, combine the sun-dried tomatoes, vinegar, olive oil, garlic, capers, salt, and pepper in a food processor until almost smooth.
  • Pour the dressing over the pasta, sprinkle with the Parmesan and basil, and toss well.

VEGGIE SUB

A quick way to gain all the nutrients simultaneously. Veggie Sub Sandwich is very easy to make and a delicious simple sub for veggie lovers. You can make it at home easily with vegetable patty along with your favorite veggies wrapped in your choice of bread.

Lead a healthy life despite ectice schedule with GAIA

7 DIY summer fruit jams

Making your own jams at home is a lot easier than you think. It’s also a healthier option compared to bottled jams as they are free of preservatives and added sugar. Here is a list of 7 seasonal jams you can make at home:

1. Very-berry Jam

Nutritional Count (Per 100 gms) Total calories: 53
Potassium 151 mg
Carbohydrates 12 gms
Dietary fiber 6 gms
Calcium 2%
Vitamin – C 43%
Iron 3%
Vitamin B-6 5%

You will need:

– 500 gms mixed berries
– 500 gms Gaia Stevia

Directions:

– Blend the fruit and place in a bowl with the Stevia
– Microwave on high for 3 minutes and stir well
– Microwave for 3 minutes and repeat
– Pour into warm jars to cool
– Refrigerate and enjoy at will

2. Magnificent mango jam:

Nutritional Count (Per 100 gms) Total calories: 70
Potassium 168 mg
Carbohydrates 15 gms
Dietary fiber 1.6 gms
Calcium 1%
Vitamin – C 60%
Iron 1%
Vitamin B-6 5%

You will need:

– 500 gms mango cut in cubes
– 500 gms Gaia Stevia

Directions:

– Blend the fruit and place in a bowl with the Stevia
– Microwave on high for 3 minutes and stir well
– Microwave for 3 minutes and repeat
– Pour into warm jars to cool
– Refrigerate and enjoy at will

3. Whimsical Watermelon Jam:

Nutritional Count (Per 100 gms) Total calories: 30
Potassium 112 mg
Carbohydrates 8 gms
Dietary fiber 0.4 gms
Protein 0.6%
Vitamin – C 13%
Iron 1%
Magnesium 2%

You will need:

– 500 gms blended watermelon pulp
– 500 gms Gaia Stevia

Directions:

– Blend the fruit and place in a bowl with the Stevia – Microwave on high for 3 minutes and stir well
– Microwave for 3 minutes and repeat
– Pour into warm jars to cool
– Refrigerate and enjoy at will

4. Adorable Apricot Jam:

Nutritional Count (Per 100 gms) Total calories: 48
Potassium 259
Carbohydrates 11 gms
Dietary fiber 2 gms
Protein 1.4%
Vitamin – C 16%
Iron 2%
Vitamin B-6 5%

You will need:

– 500 gms apricot cut in cubes
– 500 gms Gaia Stevia

Directions:

– Blend the fruit and place in a bowl with the Stevia
– Microwave on high for 3 minutes and stir well
– Microwave for 3 minutes and repeat
– Pour into warm jars to cool
– Refrigerate and enjoy at will

5. Scrumptious Pear Jam

Nutritional Count (Per 100 gms) Total calories: 48
Potassium 116 mg
Carbohydrates 15 gms
Dietary fiber 3.1 gms
Protein 0.4%
Vitamin – C 7%
Iron 2%
Magnesium 1%

You will need:

– 500 gms pear cut in cubes
– 500 gms Gaia Stevia

Directions:

– Blend the fruit and place in a bowl with the Stevia
– Microwave on high for 3 minutes and stir well
– Microwave for 3 minutes and repeat
– Pour into warm jars to cool
– Refrigerate and enjoy at will

6. Sumptuous Fig Jam

Nutritional Count (Per 100 gms) Total calories: 74
Potassium 232 mg
Carbohydrates 19 gms
Dietary fiber 2.9 gms
Calcium 3%
Vitamin – C 3%
Iron 2%
Vitamin B-6 5%

You will need:

– 500 gms fig cut in cubes
– 500 gms Gaia Stevia

Directions:

– Blend the fruit and place in a bowl with the Stevia
– Microwave on high for 3 minutes and stir well
– Microwave for 3 minutes and repeat
– Pour into warm jars to cool
– Refrigerate and enjoy at will

7. Zesty Orange Marmalade

Nutritional Count (Per 100 gms) Total calories: 47
Potassium 181 mg
Carbohydrates 12 gms
Dietary fiber 2.4 gms
Calcium 4%
Vitamin – C 88%
Magnesium 2%
Vitamin B-6 5%

You will need:

– 500 gms orange wedges
– 500 gms Gaia Stevia

Directions:

– Blend the fruit and place in a bowl with the Stevia
– Microwave on high for 3 minutes and stir well
– Microwave for 3 minutes and repeat
– Pour into warm jars to cool
– Refrigerate and enjoy at will

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