Doctors – God’s Wonderful Creation and Gift to Mankind

All of us multitask; hence, for the sake of our health, we need to focus on this four-letter mantra.

H- Healthy Lifestyle

E- Efficiency at Work

A – Achieve in All Grounds

L- Live and Let Live

“HAPPY DOCTORS DAY”

The Paradox of Care: Doctors nurture lives while neglecting their own optimum nutrition due to lack of time and a hectic schedule.

Doctors dedicate their entire time to caring for patients, often working long hours, and in their busy schedules, they frequently neglect their own well-being, especially when it comes to eating properly. This negligence can lead to poor nutrition, which affects their own nutritional health status. The irony is clear – those who dedicate their lives to promoting health are often unable to maintain their own.

The Reality:

Time	Feelings	Meal
8.00 AM	Woke up late because of night calls (patient care) and have to rush to the office.	No time – skip breakfast.
12.45 PM	Eew! The same boring stuff; let me hit the fast food.	Plain noodles, french fries, can of cola, samosa and fried items.
6.00 PM	I am exhausted, chaotic day – my brain needs a break.	Pizza, coke and a black forest cake.

Healthy Diet and Optimum Nutrition

Nutrition takes center stage. A healthy diet includes all the nutrients in quantitative and qualitative proportions. Optimum nutrition focuses on the individualization of menus based on one’s demands.

Tailor-made meal plans or structured single-pot meals that fit into hectic schedules can fix these issues. These help ensure that doctors get the essential nutrients they need to stay healthy and energized and help maintain their well-being while they continue to care for their patients around the clock.

Here are some healthy recipes:

1. Quinoa Salad

Ingredients

• Quinoa – 1 cup
• Water or vegetable broth – 2 cups
• Washed and drained chickpeas – 1 cup
• Cucumber, chopped – 1
• Bell pepper of any variety, chopped – 1
• Roughly chopped cherry tomatoes – ½ cup
• Onions, chopped – ¼ cup
• Fresh parsley, chopped – ¼ cup
• Juice of 1 lemon
• Olive oil – 2 tablespoons
• Salt and pepper according to individual taste

Method of Cooking

• Rinse quinoa under cold boil water/vegetable broth in a saucepan. Add quinoa to it; lower the flame and simmer covered for 15 minutes or until the liquid is absorbed. Remove from heat and let it cool.
• Take a big bowl and mix the cooked quinoa with cucumber, bell pepper, tomatoes, chickpeas, onions and parsley.
• For the dressing, whisk the lemon juice with olive oil. Add salt and pepper. Pour the dressing over the salad and mix well.
• Taste and adjust seasoning if served immediately or refrigerate for later.

2. Caprese Avocado Toast

Ingredients

• Whole grain bread – 2 slices
• Ripe avocado – 1
• Tomato, sliced – 1
• Fresh mozzarella cheese, sliced
• Fresh basil leaves
• Salt and pepper to taste

Method of Cooking

1. Toast the bread slices until golden
2. Mash avocado and spread evenly on toasted bread
3. Top with tomato slices, mozzarella slices, and fresh basil
4. Season with salt and
5. Serve

 

3. Stir-Fried Vegetables with Tofu/Paneer

Ingredients

• Firm tofu/paneer, cubed – 1 block
• Assorted chopped vegetables (e.g., bell peppers, broccoli, carrots & peas) as per individual choice
• Garlic cloves, minced – 2
• Soy sauce – 1 tablespoon
• Sesame oil – 1 tablespoon
• Cooked rice or noodles (optional)

Method of Cooking

1. Heat sesame oil in a big pan with medium heat.
2. Fry the garlic for 30 seconds until
3. Add the tofu and fry till it turns golden.
4. Add vegetables and stir-fry until tender-crisp.
5. Stir in soy Cook for another minute.
6. Serve hot over cooked rice or noodles, if desired.

 

4. Nutri Laddu Ingredients

Ingredients

• Bengal gram flour – 100 g
• Multi-millet flour:
  Varagu flour, barnyard flour, samai flour and foxtail flour – 100 g
• Nuts – 25 g
• Palm sugar – 100 g
• Ghee – 60 g
• Cardamom powder – 1/4 tsp

Method of Cooking

• Melt the ghee in a Add the Bengal gram flour and multi-millet flour and cook over a low flame stirring continuously till it turns golden brown in colour.
• Add the cardamom powder and mix

• Roast the nuts in ghee; grind coarsely and add to the above
• Remove from fire and pour onto a Cool completely.
• Mix together the gram flour and millet flour mixture with powdered palm
• Divide into equal portions and shape into Cool and serve.

5. Broad Beans Egg Stir Fry Ingredients

Ingredients

• Oil – 3 tablespoons
• Garlic – 4 cloves
• Green beans – 200 g
• Whole eggs – 2
• Pepper – 1 teaspoon
• Salt – as per taste

Method of Cooking

• Heat oil in a pan; saute garlic in it for 2
• Add green beans – stir and cook for 10
• Add beaten eggs – stir well for about 30
• Add salt and pepper Mix well.
• Cover it for 2 Serve with rice.

6. Red Poha Curd Kichadi Ingredients

Ingredients

• Red rice flakes – 1 cup
• Onion – 30 g
• Carrot – 50 g
• Green chillies – 2
• Coconut oil – 2 teaspoons
• Mustard seeds – ½ teaspoon
• Urad dhal – ½ teaspoon
• Curd – 100 ml
• Curry leaves
• Salt – as per taste

Method of Cooking

• Wash and soak red poha for just 15
• In a pan, heat oil and splutter mustard seeds followed by urad dhal and curry
• Add finely chopped green chillies, carrots, onion and Saute well.
• Add soaked red poha and mix Cover for 5 minutes.
• Switch off the flame and add
• Mix well and

7. Dhal Khichdi Ingredients

Ingredients

• Moong dhal – 1 cup
• Broken black rice – ½ cup
• Onion – 30 g
• Green chillies – 2
• Ghee – 3 tablespoons
• Cumin seeds – ½ teaspoon
• Carrot – 50 g
• Beans – 50 g
• Salt – as per taste

Method of Cooking

• Take a pan; dry roast the dhal on a low flame until it browns slightly.
• Meanwhile, soak the black rice.
• To a cooker, add ghee, cumin seeds, chopped onions, green chillies, carrot and Stir well for 5 minutes.
• Add the roasted moong dhal and soaked black rice to the
• Add 3 cup of water and cover it and cook for 15 minutes or 2 whistles.
• Turn off the flame; wait for the pressure to
• Open the lid and mix it
• Serve it

8. Healthy Black Curd Rice Ingredients

Ingredients

• Broken black rice – 1 cup
• Amla powder – 25 grams
• Green chillies – 2
• Onion – 30 g
• Curry leaves
• Chopped ginger – 1 teaspoon
• Curd – 200 ml
• Mustard seeds – ½ teaspoon
• Oil – 2 teaspoons

Method of Cooking

• Wash and soak the broken black rice for 10
• Take a pot and cook the broken black rice After it cooks, mashed the boiled rice well.
• Heat oil in a pan and splutter mustard Add finely chopped green chillies, ginger, onion, amla powder and curry leaves. Saute for 2 minutes.
• Add the black rice into the mixture and add salt and curd.
• Mix it well and serve

9. Dry Fruits & Nuts Laddu Ingredients

Ingredients

• Ghee – 4 tablespoons
• Almonds – 10
• Pistachios – 10
• Walnuts – 10
• Dates – 100 g
• Raisins – 20 g
• Pumpkin seeds – 3 tablespoons
• Sesame seeds – 2 tablespoons
• Flax seeds – 2 tablespoons
• Sunflower seeds – 3 tablespoons

Method of Cooking

• In a pan, heat Roast the finely chopped almonds, walnuts and pistachios in the ghee.
• Roast until the nuts turn Keep aside.
• To the same pan, add chopped raisins, pumpkin seeds, flax seeds, sunflower seeds and sesame seeds. Roast well.
• To a large pan, add seedless Cook on low flame.
• After 5 minutes, the dates will turn soft and Mash the dates to a paste texture.
• Now, add the roasted nuts and Mix everything well.
• Switch off the flame and start shaping into laddus.
• Finally, Dry fruits and nuts ladoo is ready to serve.

10.  Cucumber Shots Ingredients

Ingredients

• Cucumber – 1 large
• Mint leaves – 8
• Lemon juice – 2 tablespoons
• Ginger – ¼ inch
• Pepper – 1 teaspoon
• Salt – as per taste

Method of Cooking

• Wash the cucumber well and peel the
• Chop the cucumber and
• Take a blender and blend the chopped cucumber and ginger with washed mint leaves, lemon juice, pepper and salt.
• Add some ice cubes if you want.
• Transfer into a glass and serve it chill.

11.  Chia Seed Pudding Ingredients

Ingredients

• Chia seeds – 6 tablespoons
• Coconut milk – 2 cups
• Maple syrup – 1 tablespoon
• Cinnamon powder – 1 teaspoon
• Salt – 1/8 teaspoon
• Roasted flax seeds – 2 tablespoons
• Chopped fruits – ½ cup

Method of Cooking

• To a bowl, add chia seeds, coconut milk, cinnamon powder, roasted flax seeds and
• Cover for 15
• Add maple syrup and chopped fruits into the chia mixture.
• Set it in the refrigerator for some time. Serve it chill.

12.  Shredded Cabbage Moong Dhal Thoran

Ingredients

• Cabbage, sliced – 1 cup
• Moong dhal – 1 cup
• Onion – 30 g
• Garlic – 3 cloves
• Oil – 2 teaspoons
• Pepper powder – 2 tablespoons
• Salt – as per taste

Method of Cooking

• Heat oil in a pan. Add chopped onions and garlic and saute
• Wash and soak moong
• Add the sliced cabbage and soaked moong dhal to the pan and cook for 10 mintues.
• Add pepper powder and salt into the cabbage mix.
• Cover for 5 minutes and serve it hot.
• Optionally, it can also be served with rice also.

13.  Almond Banana Oats Smoothie

Ingredients

• Red banana – 1 medium
• Almond milk (unsweetened) – 1 cup
• Oats – 1 cup
• Cinnamon powder – 1 teaspoon
• Peanuts – 2 tablespoons
• Dates – 3

Method of Cooking

• Take a blender and add cut banana, roasted peanuts and oats in the blender.
• Add the other ingredients into the blender.
• Blend nicely.
• Transfer into a glass and serve.