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ShadowNutrition

@shadownutritionist

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Nutritionist | Practicing Sustainable & Zero Waste Cooking | Community Awareness-Health | SDG 3 | Member @fao 🇺🇳 [Food for Cities]

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Butter Mushroom Masala with Tava Roti! 🤤

#gracias #varanasi by @shadownutritionist

Stop fighting winter flu. Start sipping your defense.

This Broccoli + Garlic + Ginger soup is my go-to from Dec to Feb. It’s warm, comforting, and clinically proven to support immunity, lung health, and glowing skin in dry weather.

The magic is in the combo:
🥦 Broccoli = Vitamin C + sulforaphane for detox
🧄 Garlic = Allicin to fight viruses
🫚 Ginger = Clears sinuses + warms you from inside

Bonus: Only ∼150 calories per bowl but keeps you full for hours. Perfect for beating winter cravings.

Do you have a go-to winter soup? Tell me below 👇
Save this reel for the future. 🔖 by @shadownutritionist

You found the soup that fights flu, dry skin, and winter blues all at once 🥦

Broccoli + Garlic + Ginger = The winter trio your body needs.

135% Vitamin C, natural antibiotics, and anti-inflammatory in one bowl.

Save this recipe. Your immune system will thank you.

#WinterSoup #ImmunityHack #nutritionist #BroccoliSoup #food by @shadownutritionist

What's the point of wearing an apron while cooking?

Health & Hygiene!

Safety mechanisms to prevent accidents like fire, burns, skin damage, and spills. Chopping board for best practices and presentation.

Keep it hygienic!

#apron #apronstyle #Cooking #Nutritionist #ikigai by @shadownutritionist

Benefits of having a Millet ( Bajra)
Overnight soaked plus 15 whistle
Hard grain to crack.
A great complex carbs. Slow digesting carbs will give you energy slowly and steadily. That means it will not spike the blood sugar levels.

Load on pancreas will be reduced. Imbalance of insulin will make you a prediabetic and diabetic patient.

#nutritionist #cooking #bajra #millets #ikigai by @shadownutritionist

घर से दूर, घर जैसा खाना!🍛

Benefits of having a Millet [Bajra] in your diet.

Masoor Daal

Same process [Millets-Bajra soaked overnight]

Daal soaked 1-½ an hour [ to reduce the energy consumption]

Bajra has a hard grain🌾tough to eat as raw and have a great source of Complex Carbohydrates

Gluten free means no bloatness, healthy guts, Dietary Fibers as well.

• For lowering the belly fats.
• For lowering the blood glucose levels hence good for a diabetic patients.
• Those who are trying to lose weight ( weight management)

• Alternate you can use Jowar, steel cut oats and other millets.

#food #millets #jowar #nutritionist #fy by @shadownutritionist

Basic Food! 🍽️

Veg pulav and Masoor Daal!

#indiandiet #nutritionist #food #ikigai #cooking by @shadownutritionist

White Pasta! 🍝

If you need some different tastes and mood then white pasta is great. I used a ½ broccoli 🥦, ½cabbage 🥬 Spring onions 🧅, garlic 🧄, Pepper, Green chilli and salt🧂 🤤 to make it juicy and delicious 😋

Adding more salad 🥗 🫜 🫛 🫘 🥕 🫚🍅 in the pasta will be more healthy as these play a role of micronutrients and dietary fibers.
No bloatness, No Inflammation

Consume once a week to maintain your health goal.
Consume when you have eaten a right and balanced food throughout the week or months.

Daily recommendation ❌ ❌
Weekly/holiday recommended ✅
Friends/party/celebration 🎊 ✅

#food #nutrition #pasta #nutritionist #ikigai by @shadownutritionist

White Pasta! 🍝

If you need some different tastes and mood then white pasta is great. I used a ½ broccoli 🥦, ½cabbage 🥬 Spring onions 🧅, garlic 🧄, Pepper, Green chilli and salt🧂 🤤 to make it juicy and delicious 😋

Adding more salad 🥗 🫜 🫛 🫘 🥕 🫚🍅 in the pasta will be more healthy as these play a role of micronutrients and dietary fibers.
No bloatness, No Inflammation

Consume once a week to maintain your health goal.
Consume when you have eaten a right and balanced food throughout the week or months.

Daily recommendation ❌ ❌
Weekly/holiday recommended ✅
Friends/party/celebration 🎊 ✅

#food #nutrition #pasta #nutritionist #ikigai by @shadownutritionist

Part 3, First time I tried Marine Fried Fish and as a Nutritionist recommended to the growing kids who have a lack of micronutrients. PUFA and others.

For women, who are suffering from low HB( iron deficiency) may opt in their diet.

Deficiency of iron can lead to breathlessness, weakness and lack of focus and concentration whereas poly unsaturated fatty acids will enhance your brain 🧠 and🫀 functions in this winter ❄️ season.

#food #cooking #ikigai #fish by @shadownutritionist

Bombay duck, also known as Bombil, is a nutrient-rich marine fish packed with benefits.

I tried this Marine Fish for the first time.

- High-Quality Protein: With about 60-62g of protein per 100g serving, Bombay duck supports muscle growth, repair, and overall strength.

- Heart Health: Rich in omega-3 fatty acids, it helps reduce bad cholesterol, lower blood triglyceride levels, and prevent heart diseases.

- Bone Health: Loaded with calcium (1389mg) and phosphorus (240mg), it supports bone density and structure, reducing the risk of osteoporosis.

- Immune System Boost: Vitamin A and zinc in Bombay duck enhance immune function, fighting off infections and diseases.

- Digestion: Soft texture and high water content make it easy to digest, suitable for sensitive stomachs.

- Weight Management: Low in fat (4g) and calories, it's ideal for those looking to maintain or lose weight.

Some other notable benefits include:

- Iron-rich: Helps prevent anemia and supports energy production
- Vitamin B12: Essential for nerve function, red blood cell production, and DNA synthesis
- Skin and Hair: Protein and healthy fats promote skin elasticity and hair strength

Mix salads 🥗🫜 🥬 can be added to make it more healthy for your guts.

#food #nutritionist #fish #Cooking #reels by @shadownutritionist