Raspberry Banana Smoothie Recipe – By Chef Ganesh Teli, Culinary Director, MonkeyBox



  • 80 g Frozen Raspberry
  • 2 medium-size Bananas
  • 60 g Non-fat Greek Yogurt
  • 40 g Low-fat Milk
  • 24 g Granola Bar (crushed)
  • 10 g Toasted Coconut Flakes
  • 2 g Chia seeds


  • In a blender, puree berries, banana, yogurt, chia seeds, and milk until smooth.
  • Portion out into 2 bowls and top with granola and toasted coconut, if desired

Nutritional Information (Per Serving)

Serving Size: I bowl (185 g approx.)

  • Calories:  354 kcal
  • Carbohydrate: 59.6 g
  • Fiber:  13.4 g
  • Sugar: 17.6 g
  • Protein: 8 g
  • Fat: 5.8 g
  • Iron: 3.8 mg
  • Calcium: 236.3 mg
  • Sodium: 97 mg

The Road to Good Heart Health Starts in Childhood

“Oh, high blood pressure? That’s only in old people”

“Heart problems only occur in adults or old people”

Aren’t these your thoughts too? Most of us think that problems related to high blood pressure (hypertension) and heart problems only occur in adults or older people.  In reality, it can affect people of all ages, including children.

Studies show a significant rise in the number of children affected by non-communicable diseases like hypertension and heart diseases. Commemorating World Heart Health Day, we would like to highlight that taking care of the heart needs to start in childhood.

Obesity; the main culprit

Although there are a number of factors that can adversely affect heart health in children, obesity remains the main culprit. Obesity also hastens the occurrence of other heart disease risk factors like high blood pressure, insulin resistance, dyslipidemia and so on. High BP is an important risk factor for heart diseases.

A study that looked at the relationship of childhood obesity with blood pressure in Indian school children (5–16 years) reported that high blood pressure was more prevalent in obese children. So what? Here’s the catch – the problem of high blood pressure that begins in childhood persists through adolescence well into adulthood. In a nutshell, a hypertensive child is a hypertensive adult.

Experts also believe that childhood and adolescent obesity has a compelling impact on the structure and functioning of the heart; so it is very important to ensure that children fall in the healthy weight range.

What can you do to ensure good heart health in your child?

Prevention is always better than cure. Although factors such as family history or genetic predisposition cannot be changed or avoided, we can take control of other risk factors to deter or delay the disease.

  1. Children are what they eat: Healthy eating habits not only includes healthy, nutritious food but also regular meal times. Excess of anything is bad. A diet high in fat, carbs and/or sugar contribute to obesity and excess of sodium (in the form of salt, sauces, MSG) make way for high BP.
  1. Hustle the muscle: with the advent of technology in every phase of life, screen time (like TV, mobile-use, video games) has substantially increased. Activity and exercise have undoubtedly taken a back seat. Physical activity strengthens heart muscles, helps blood vessels branch out more, regulates blood pressure and also increases HDL (good) cholesterol.

      Children and adolescents must get at least 60 minutes of moderate to        vigorous aerobic activity every day. Examples include bike                                  riding, swimming, jogging, football, aerobics or dancing.

  1. Let the children kick butt: be it electronic cigarettes or smokeless tobacco, they are all harmful. Most children may get on this track due to peer pressure or stress. On the other hand, passive smoking can also be the reason.

It’s best to form good habits early in life so we don’t have to break bad habits later.

So it is time to change our way of thinking and understand that good heart health starts from childhood.

Fresh Cucumber Roll Ups Recipe – By Chef Ganesh Teli, Culinary Director, MonkeyBox

Fresh Cucumber Roll ups (for 2 kids)


  • 20 g Cream cheese
  • 1 medium-sized Cucumber
  • 1/2 medium-sized Bell pepper (a quarter each of red and yellow pepper)
  • 1/2 cup Carrot


  • Allow the cream cheese to reach room temperature and mix with a spoon to soften.
  • Wash and dry the cucumber. Using a vegetable peeler, slice into thin strips, lengthwise.
  • Chop carrots and bell peppers into matchstick-sized pieces.
  • Spread a thin layer of cream cheese on each cucumber slice. On one end, place a small amount of chopped carrots and bell peppers.
  • Roll the cucumber slice and serve.

Nutritional Information (Per Serving)

  • Calories: 43 kcal
  • Carbohydrate: 5.4 g
  • Fiber: 0.66 g
  • Sugar: Nil
  • Protein: 0.9 g
  • Fat: 1.79 g
  • Iron: 0.57 mg
  • Calcium: 30.25 mg
  • Sodium: 54.12 mg


Are Potatoes Bad?

The humble potato has earned a bad reputation in the recent years and very often it is banished from all diets. So is it true that potatoes are bad and should not form a part of our diet?

The answer is no…. In terms of its nutritional benefits, the potato has been vastly underrated and grossly misunderstood. It’s high time we peel back the truth about the nutrient treasure trove that lies in the little spud that is the potato.

Potato Nutrition 101

You may be surprised to know that potato offers a number of nutrients and benefits. Maybe not a good source of protein, but the little protein present in potatoes is completely available to the body (i.e., excellent biological value) like the egg.

Minerals like potassium, phosphorous and calcium are present in significant levels and each has their own respective roles in body functioning. Surprisingly, this spud contains a notable amount of fiber, especially the peel. This helps provide satiety, delay hunger pangs and help prevent constipation.

Skin-on potatoes are an excellent source of vitamin C, potassium and fiber.

Last but not the least, vitamins – potatoes are an excellent source of vitamin C. But what else? Let’s not forget B vitamins like folic acid, niacin, pyridoxine, riboflavin, and thiamine are also present.

Potatoes have a plethora of phytonutrients that parade antioxidant activity. Carotenoids, flavonoids, caffeic acid, as well as unique tuber storage proteins, such as patatin, all flaunt powers of fighting harmful free radicals.

Talking of benefits, although potato is typically not considered a good source of dietary iron, iron uptake is enhanced by its high vitamin C content. Potatoes contain significant amounts of vitamins B9 and B6 which are crucial for optimal brain functioning.

However, the main advantage of potato is the starch content, the very thing for which it is damned. Puzzled? Carbohydrates provide the glucose required for the brain to function and to fuel the muscles during activities, games or exercise. So potatoes are the go-to fuel before kids head out for games and sports.

Why the bad name dame?

How did potato become the culprit to all the bad health effects? Where are we going wrong? It’s not difficult to see that, unfortunately, the popular Western form of preparation and preferred forms of potato are either fried or even if baked, it is typically loaded with cheese, butter, cream and/or other such fat-rich products. Least did we realize that barring the extra source of fat, potatoes can be exceptionally healthy.

On the other hand, our Indian potato-based dishes are used along with other vegetables and pulses and rarely witnessed as a deep fried form (even the aloo bondas have dal based coating). So keep those jackets on the potatoes, mix them up with veggies, and resort to baking, steaming, roasting or grilling and enjoy!

Fruity Veggie Bundles Recipe with Yogurt Ranch Dressing – By Ganesh Teli, Culinary Director, MonkeyBox


fruity roll ups


For Dressing

  • 60 ml Plain Yogurt
  • 30 ml Buttermilk
  • 20 g Onion (finely chopped)
  • 1 clove Garlic (finely chopped)
  • 5 ml Lemon Juice
  • 5 g Parsley (finely chopped)
  • 5 g Salt
  • ¼ tsp Black Pepper
  • 1 g Dijon Mustard

For Bundles

  • 4 outer Romaine Lettuce Leaves
  • 50 g Cucumber
  • 50 g Tomatoes
  • 50 g Beans
  • 50 g Carrots
  • 50 g Yellow Pepper
  • 50 g Pineapple
  • 50 g Orange
  • 2 g Salt
  • 2 g Pepper


For Dressing

  • Combine all ingredients in a jar with a tight-fitting lid, shake well until uniform.
  • Alternatively, you can combine all ingredients in a food processor/blender and pulse until it is uniform and smooth.

For Bundles

  • Separate 4 outer Romaine Lettuce leaves and trim the ends if they seem too long.
  • Fill the center of the leaf, along the rib, with thinly chopped strips of cucumber, tomatoes, beans, carrot, peppers, pineapple, and orange wedges.
  • Season with a pinch of salt and pepper.
  • Roll up the leaf and secure with a tie or parsley leaf that is long enough.
  • Serve with yogurt ranch dressing.

Nutritional Information (Per Serving)

Serving Size: 2 Bundles with 50 g Dressing

  • Calories: 86 kcal
  • Carbohydrate: 16.8 g
  • Fiber: 2.7 g
  • Sugar: Nil
  • Protein: 3.5 g
  • Fat: 1.8 g
  • Iron: 2.7 mg
  • Calcium: 140.4 mg
  • Sodium: 1429.3 mg

The Untold Tales of Millets

Ever come across the story of the murder of millets? Yes indeed, millets were a part of our country’s staple food. However, with the advent of polished rice, wheat, and their processed descendants, millets are no longer a part of the picture.

Sadly, this acclimatization has lead to a plethora of health disorders and diseases like diabetes, obesity, and blood pressure which seem to prevail in a widespread manner. It’s time to bid adieu and break the unhealthy trend, and who better than our children to start and set the right trend.

“Did you know that millets are much superior to rice and wheat when it comes to protein, fiber, and mineral content?”

Millets could be the best bet to keep children on high-energy mode since they are said to be high-energy nutritious food and an excellent source of B-vitamins. While the protein of baragu (Proso Millet) ensures optimal growth in children, the calcium content of ragi (Finger Millet) strengthens the children’s bones and teeth.

“Each one of the millets has more fibre than rice and wheat. Ragi (finger millet has thirty times more calcium than rice while every other millet has at least twice the amount of calcium compared to rice.”

Research shows that a jowar (Sorghum Millet) rich diet improves growth and positively affects the hemoglobin, folic acid, vitamin A, iron and calcium content in school going children. Those hunger pangs can be saved for later since the high fiber content of millets gives children a feeling of fullness and as a plus point prevents over-eating.

Millets are not only easy to digest but also offer healing action in cases of gastrointestinal inflammation and ulceration. This gluten-free grain is the mantra for children struggling with gluten related health issues like celiac disease. Additionally, consumption of millets notably cuts down the incidence of wheezing and asthma in children.

Loaded with phytochemicals, millets provide the antioxidants that keep the body’s immune system at its peak. Not only do fermented millet products act as natural probiotics but millets’ whole grain also shows pre-biotic activity, boosting the population of friendly bacteria that play a key role to promote digestion.

Although it would be nice to say that millets are synonymous to perfection, they do contain anti-nutrients. The proportions of these anti-nutrients can be cut down by simple food processing techniques like decortication, germination, malting, and fermentation.

Last but not the least, here’s another bonus – with the monsoon setting in, get set to include millets in your children’s diet because it is a warming grain that will help to heat the body in cold or rainy seasons and climates!

Bircher Muesli with Apple & Banana – By Ganesh Teli, Culinary Director, MonkeyBox

Bircher Muesli with Apple & Banana (Serves 1)


  • 50 g Red Apple (peeled and grated)
  • Half medium-sized Banana (sliced)
  • 50 g Yogurt
  • 50ml Cold Water
  • 25 g Oats
  • 7 g Chia seeds
  • 7 g Almond (chopped)
  • 1 g Cinnamon


  • In a bowl mix grated apple, oats, chia seeds, half the quantity of chopped almonds and cinnamon.
  • Stir in the yogurt and cold water, mix well, cover and chill overnight.
  • Spoon the muesli into bowls and top with sliced banana.
  • Garnish with the remaining almond slivers and serve

Nutritional Information (Per Serving)

  • Calories: 257 kcal
  • Carbohydrate: 34.4 g
  • Fiber: 4.4 g
  • Sugar:  Nil
  • Protein: 7.9 g
  • Fat: 10.9 g
  • Iron: 2.7 mg
  • Calcium: 166 mg
  • Sodium: 15.2 mg

Resurgence of the Humble Coconut

Case # 101: Coconut Chaos

A couple of decades earlier, under Section 111 of the health & nutrition penal code, coconut was defamed and found to be guilty of contributing to ill health because of its high saturated fat content. The accused was thus sentenced to a lifetime banishment from plates across India.

Now, wait let’s crack open this case.

Is coconut really guilty of all the heinous crimes that it was convicted of? Definitely not! Let’s look at why the coconut is back with a bang.

Every part of the humble coconut; be it the coconut meat called copra, water (tender coconut water), milk or oil, has nourished Indians long long before the West became interested in it. However, all of a sudden the coconut was condemned as its oil was touted as an artery clogger due to its saturated fat content. Consequently, the coconut pretty much became extinct from Indian food plates.

It is not hard to see that the accused was framed for the crime of his evil twin – the hydrogenated coconut oil. This fellow creates health havocs with trans fat. The refined coconut oil too, which is extracted from chemically bleached and deodorized coconut meat, is equally bad.

On the other hand, unrefined, virgin coconut oil does contain saturated fat, but of the good kind. It mainly contains medium chain triglycerides (MCTs) that boost metabolism and increases satiety. One of the main MCTs in coconut oil, Lauric acid, offers antimicrobial action and surprise, surprise coconut oil actually improves heart-related risk factors like cholesterol and triglycerides. Coconut oil also nourishes the hair and skin and is found beneficial for brain disorders and diabetes.









But why just look at the oil. The tender coconut water is a natural thirst quencher that effectively replenishes fluids and electrolytes. In fact, it is comparable to sports beverages. Coconut water is also said to help with the battle against diabetes, high blood pressure, heart disease, and kidney stones. But again not the one from bottled or branded water with added sugar, sweeteners or flavors but the natural and fresh form. And last but not the least, coconut milk whose benefits parallel that of the oil.

Why leave the fresh coconut meat? Did you know that that the fresh coconut meat contains a huge amount of fiber? 100g of fresh coconut kernel contains nearly 11 g of fiber which is about half your daily requirement of fiber!

If coconut was as bad as it was portrayed then certain populations who survived purely on coconut should have been sick because of it. But that’s not the case, if you don’t believe our ancestors, especially the South Indians then turn the globe and have a look at the Tokelauans and the Kitavans. It’s just that we forgot the other elements that contributed to ill health.

So in a nutshell, the coconut was just a victim of scattered anecdotal evidence and hearsay and now thanks to sound scientific evidence, it has made an envious-worthy come back rising above all the damning accusations.

Case closed! 

Disclaimer: The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition and/or diet.

Stuffed Jacket Potatoes – By Ganesh Teli, Culinary Director, MonkeyBox

Stuffed Jacket Potatoes (Serves 4)


4 Medium Potatoes

50 g – Grated cheddar

100g – Sweetcorn

100g – Finely chopped bell peppers

A small bunch of Fresh basil


  • Heat the oven to 180°C and bake the potatoes for about 1 hour until cooked and the skins are crispy. Set aside to cool to room temperature.
  • To stuff the jacket potatoes, heat the oven to 180° Cut the potatoes in half. Using a spoon, carefully scoop out the middle of the potato, leaving the skin unbroken (like a boat). Place the scooped potato into a mixing bowl.
  • Using a fork, mash the potato until there are no lumps. Add the cheese, sweetcorn, peppers and mix well.
  • Gently pick the leaves from the Basil. Chop/tear into smaller pieces and stir into the cheesy potato mixture.
  • Using a spoon, carefully scoop the mixture back into the potato boats. Make sure that you use all the mixture up.
  • Sprinkle little extra grated cheese and place on a baking tray. Place the tray in the oven and bake for 10-15 mins until golden, and serve hot.

Nutritional Information (Per Serving)

Serving size: 2 potato halves

Calories: 162.8 kcal

Carbohydrate: 25.7 g

Fiber: 1.3 g

Sugar: 0.06 g

Protein: 5.6 g

Fat: 4.5 g

Iron: 0.6 mg

Calcium: 13.5 mg

Sodium: 87.25 mg