Oats Cantaloupe Sugar Free Milkshake With Stevia

Oats cantaloupe sugar free milkshake with Stevia. I have used homemade Stevia powder. Also sharing the method of making Stevia powder at home in the recipe. Try this chilled and guilt free milkshake to beat the heat and enjoy the delectable taste.

Stevia as sweetener

I have made stevia powder from my homegrown stevia plant to make my milkshake calorie free. You can also use store bought stevia powder. Stevia is more sweet than sugar. A pinch of stevia powder is equal to one teaspoon table sugar. So you need very small quantity to stevia powder. We like our beverage less sweetened so used 1 teaspoon for 3 medium size glass. After blending taste and add more if required.

Stevia is a nonnutritive sweetener. This means it has almost no calories. If you’re trying to lose weight, this aspect may be appealing. If you have diabetes, stevia may help keep your blood sugar levels in check. One 2010 studyTrusted Source of 19 healthy, lean participants and 12 obese participants found that stevia significantly lowered insulin and glucose levels. It also left study participants satisfied and full after eating, despite the lower calorie intake. To read more about stevia Click here.

You may like some more cantaloupe recipes on this blog.

1. Watermelon cantaloupe mint smoothie

2. Muskmelon orange and coconut smoothie

3. Melon cooler

You can use any sweetener instead of stevia. But I made this delicious milkshake with Stevia to make it diabetic friendly. Don’t forget that stevia is much sweeter than table sugar, so you won’t need to use as much. Add little at first and taste after blending. Add more if required and blend again. I have used vanilla essence for flavour but you can also use cardamom powder, cinnamon powder, nutmeg powder or any flavour of your choice.

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Click on the link below to get video recipe of this healthy and delicious milkshake

https://m.youtube.com/watch?v=cjHEW0eM_HY&t=11s

Recipe

Oats – 1/4 cup

Milk – 1&1/2 cup

Cantaloupe or muskmelon/kharbuj – 1 cup, chopped

Stevia powder – 1 teaspoon or to taste

Vanilla essence – 3/4 teaspoon

Pistachio to garnish

Method

Stevia powder

1. To make homemade Stevia powder wash the Stevia leaves well. Drain well and let it drain well.

2. Dry the leaves under sun or in shade. I have dried the leaves in microwave. Spread the leaves on a microwavable plate. Microwave on high for 30 seconds. Stir the leaves with a spoon. Microwave again for 30 seconds or until the leaves becomes crisp.

3. Grind the dried leaves in your grinder jar. Or you can also use mortar pestle to make dried leaves powder. I have ground the dried leaves into fine powder.

4. Mix oats with 1/2 cup milk. Cover and keep it in refrigerator 5-6 hours or overnight. I soaked the oats overnight.

5. In a blender add 1 cup milk, peeled and chopped 1 cup Cantaloupe or muskmelon/ kharbuj, overnight soaked oats and stevia powder.

6. Blend everything well. Taste and add more stevia powder if required. Add vanilla essence and blend again till mixture becomes frothy. You can also use 1/4 teaspoon cardamom powder, 1/4 teaspoon cinnamon powder and a pinch of nutmeg powder instead of vanilla. You can also add 1-2 scoop icecream if you want or you are making for kids.

7. Add some ice cubes in the glass. Pour the blended mixture over it Garnish with small pieces of Cantaloupe. Sprinkle little pistachio over the Cantaloupe pieces. Serve chilled milkshake immediately.

Notes

1. You can use any sweetener instead of stevia powder.

2. If you are making for kids add 1-2 scoop icecream in the milkshake to get rich creamy texture.

3. You can also use store bought stevia powder.

4. Mango or any other fruits can be used instead of Cantaloupe. Make your milkshake with any fruit of your choice.

5. You can use any dairy free milk to make the milkshake for vegan people.

6. You can use any flavour instead of vanilla essence.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.

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Herbal Tea

Herbal tea. Sharing my morning tea recipe today. Black tea with all the immunity booster ingredients. Every ingredient is full of numerous health benefits. You will love the aroma of boiling tea. No negative side effects shown of these common ingredients. But before using these supplements always talk to your doctor.

You can also try two more healthy drink Turmeric shot and Smoothie with turmeric and aloe vera .

These days everyone is taking kadha or different immunity booster food or drink using Ashwagandha, Giloy, Tulsi or Holy basil, cinnamon, nutmeg, raw turmeric, cumin, fennel seeds etc. I don’t have Ashwagandha so I didn’t use it. If you are living in a cold place then you can also add 1/4 teaspoon grated nutmeg or nutmeg powder.

I have used Tulsi or Holy Basil, Giloy stem, ginger, cinnamon, cardamom, bay leaf, black pepper and lemon juice with tea leaves.

Now let’s see the health benefits of these ingredients.

Tulsi or Holy Basil or Queen of herbs. Yes this herb called queen of herbs. I remember my mother used to give Tulsi leaves juice with honey daily to my daughter and she never had cold or cough.

Many studies support the use of the entire plant of holy basil for human use and its therapeutic value. The nutritional value is also high, as it contains: vitamin A and C calcium zinc iron chlorophyll Holy basil has been shown to boost your body’s health in a variety of ways. It can help protect against infection, lower your blood sugar, lower your cholesterol, ease joint pain, and protect your stomach. Source

Giloy

This age-old miraculous herb is also known as “Amrita” in sanskrit, which means “immortality.” In fact, according to the Ayurvedic experts consuming giloy on a daily basis can keep disease at bay. This is the reason why giloy extracts have been used as an active ingredient in several Ayurvedic medicines. Apart from that, giloy is one such ingredient that can be consumed in several ways. However, the stem of this plant has maximum nutrition. This might sound unbelievable, but according to the books of Ayurveda, Giloy can cure as well as prevent hundreds of diseases. Right from seasonal ailments like cold, cough, flu to stomach issues to diabetes to chronic arthritis, giloy has been used for its medicinal purpose since times immemorial. Source

Ginger or adrakh

Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. Ginger is one of the very few superfoods actually worthy of that term. Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few. Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects. To read all the 11 health benefits of ginger click here.

Cinnamon or darchini

Cinnamon is a highly delicious spice. It has been prized for its medicinal properties for thousands of years. Modern science has now confirmed what people have known for ages. Cinnamon is one of the most delicious and healthiest spices on the planet. It can lower blood sugar levels, reduce heart disease risk factors and has a plethora of other impressive health benefits. Source

Green cardamom or chhoti ilaichi

The seeds, oils and extracts of cardamom are thought to have impressive medicinal properties and have been used in traditional medicine for centuries. Cardamom is an ancient remedy that may have many medicinal properties. It may lower blood pressure, improve breathing and aid weight loss. What’s more, animal and test-tube studies show that cardamom may help fight tumors, improve anxiety, fight bacteria and protect your liver, though the evidence in these cases is less strong. Source

Bay leaf or tej patta

The presence of vitamin A and C along with folic acid and various minerals in bay leaf makes it a nutrient-dense herb. Bay leaves are commonly found in biryani, pulao, soups, curries and most Indian dishes. Also known as tej patta, this culinary herb makes for an integral part of the Indian cuisine, thanks to its distinctive flavour and fragrance. Apart from this, it is also known for its age-old medicinal properties. Scientifically known as Laurus Nobilis, bay leaves are used for treating various health conditions. Source

Cloves or laung

Cloves are best known as a sweet and aromatic spice, but they have also been used in traditional medicine. In fact, animal studies have found that the compounds in cloves may have several health benefits, including supporting liver health and helping stabilize blood sugar levels. This article reviews 8 of the most impressive health benefits of eating cloves.

1. Contain important nutrients.

2. High in antioxidants.

3. May help protect against cancer.

4. Can kill bacteria.

5. May improve liver health.

6. May help regulate blood sugar.

7. May promote bone health.

8. May reduce stomach ulcers. Source

Black pepper or kali mirch

Black pepper is more than just a kitchen staple. It has been deemed the “king of spices” and used in ancient Ayurvedic medicine for thousands of years due to its high concentration of potent, beneficial plant compounds. Black pepper and its active compound piperine may have potent antioxidant and anti-inflammatory properties. Laboratory studies suggest that black pepper may improve cholesterol levels, blood sugar control, and brain and gut health. Read all the 11 health benefits of black pepper here.

Lemon or nimbu

Research shows lemon water has many potential health benefits. Aside from those, adding lemon to your water may help you drink more throughout the day and keep you hydrated. Staying hydrated is critical to good health, so lemon water is pretty much a win-win. Here are seven ways your body may benefit from lemon water.

1. It promotes hydration.

2. It’s a good source of vitamin C.

3. It supports weight loss.

4. It improves your skin quality.

5. It aids digestion.

6. It freshens breath.

7.It helps prevent kidney stones. Source

Why I am sharing my morning tea? Well this week’s 263 #Foodiemonday bloghop theme is Herbal And Health suggested by Aruna SarasChandra who blog at Vasusvegkitchen. Aruna suggested to share some herbal tea or anything with immunity booster ingredients. Aruna has a wonderful blog with different types of mouthwatering recipes. Her Chocolate and custard jelly cake and Sabudana coconut laddu is in my list to try. You can also visit her YouTube channel for recipe videos.

This recipe is for 3 cup of tea. You can increase or decrease the ingredients. You can also make it without tea and serve hot as kadha. Use black pepper powder or freshly crushed black pepper according to your taste.

Recipe

Tulsi or holy basil – 8 – 10 leaves

Tea leaves – 1 teaspoon

Ginger – 1 teaspoon grated or dry ginger powder

Cinnamon – 1 inch piece crushed or 1/2 teaspoon powder

Green cardamom – 2, crushed

Bay leaf – 1

Giloy stem – 1/2 inch

Cloves – 4 – 5 crushed or 1/4 teaspoon clove powder

Black pepper powder or freshly crushed black pepper – 1/8 to 1/4 teaspoon or to taste

Lemon juice to taste

Water – 4 cup

Method

1. Crush the giloy stem with a mortar pestle. You can use 1/2 inch stem more but remember giloy taste bitter.

2. Crush the cardamom, cinnamon and cloves. I have used cinnamon and clove powder. You can grind the cloves to make powder.

3. Tear up tulsi or holy basil leaves and bay leaf with your hands.

4. Mix all the ingredients with water in a pan or kettle.

5. Add black pepper powder to taste. I have used 1/8 teaspoon only.

6. Heat the pan or kettle. When it starts to rolling boil reduce the heat. Let it boil on low heat for 15 minutes.

7. After 15 minutes add tea leaves and switch off the heat. Steep the tea for 3 minutes. If you like strong tea boil for a few seconds more. Or if you like you can strain the tea immediately after removing from heat. I always steep the tea for 3 minutes.

8. Stir and strain the tea in teapot or cups. Add any sweetener of your choice. You can add jaggery powder, sugar, unrefined sugar, honey, stevia etc. Now add lemon juice and enjoy hot aromatic tea anytime.

Stay healthy stay happy!

Notes

1. This recipe is for 3 cup tea. You can increase or decrease the ingredients.

2. Use black pepper powder or freshly crushed black pepper according to your taste.

3. You can also make it without tea leaves and serve hot as kadha.

4. You can also add 1/4 teaspoon grated or powdered nutmeg or jaefhal.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.

I would love to hear from you. Please share your thoughts and suggestions in comment.

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