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Askdrsonali Nutritionist with a medical lens 👩‍⚕️
MBBS | PN-L1 Certified
Founder, Nutriquest 🌿
Eat smart. Live strong. 📩 DM to start.

27/09/2026

If banana bread became breakfast… 🍌

Caramelised banana, cardamom, and ragi come together in this Banana Ragi Rava bowl — super delicious and ridiculously easy to make.

🍌 Banana Ragi bowl
Ingredients
• 2 tbsp ragi rava
• 1 ripe banana, mashed + 1 banana for topping, sliced
• ½ tsp cardamom powder
• 1 tsp ghee
• 100 ml water
• 150 ml milk
• 1–2 tsp jaggery powder, or to taste
• Chopped almonds, to top

Method
1. Heat the ghee and sauté the ragi rava for 2–3 minutes till fragrant.
2. Add mashed banana, jaggery, cardamom / Elaichi powder. Add milk & water to adjust consistency. Stir well so it doesn’t form lumps.
3. Cook for 5-7 minutes, or until thick and creamy.
4. In a separate pan, caramelise the sliced banana for topping.
5. Top the porridge with caramelised banana and chopped almonds. Serve warm.

Total cooking time: ~10–12 minutes.

Easy swaps:
🍯 Skip the jaggery and use 1–2 chopped dates instead.
🌾 No ragi rava? Use semolina (suji/rava) instead.

It tastes somewhere between banana bread and payasam… except you can eat this one for breakfast. ✨
📩Save this for your next rushed weekday morning. 🍌

22/09/2026

This Pineapple Paneer Salad is sweet & spicy packed with nutrients & protein!
And is ridiculously easy to put together — with golden paneer to make it a little more satisfying.

You’ll need:
🍍 Pineapple, diced
🫑 Red + green bell peppers, diced
🍅 Tomato, diced
🫒 Olives, chopped
🌿 Fresh coriander
🍋 Lime/lemon juice
🌱 Dry Roasted pistachios
🧂 Salt

For the paneer:
Paneer + a little oil + cumin powder + finely chopped green chilli + salt.
Sear the paneer until golden. Add your pineapple, peppers, tomato, olives and coriander to a bowl. Add the paneer, a generous squeeze of lime, season and toss. Finish with dry-roasted pistachios for that extra crunch.

Sweet + tangy + spicy + crunchy. 💛
Save this one for the next time you have pineapple sitting in your fridge.

18/09/2026

Once you make mustard at home, you are never going back to the store-bought version

This one is sharp, grainy and easy to adjust exactly to your taste.
Ingredients
* 3 tbsp yellow mustard seeds
* 3 tbsp brown mustard seeds
* 6 tbsp white and balsamic vinegar
* Salt, to taste
* Lemon juice, to taste
* A small pinch of turmeric for colour
* Optional: 1–2 tsp honey for sweetness

Method
Soak the mustard seeds in vinegar and salt for 8- 12 hours. Blend to your preferred consistency—I like leaving it slightly grainy. Add salt, lemon juice and turmeric. Mix in honey if you prefer a sweeter mustard.
Transfer to a clean, dry jar and refrigerate immediately. I use mine within 15 days and always use a clean, dry spoon.
Save this for your next sandwich, salad dressing or marinade.

🤨 Would you keep your mustard sharp and tangy, or add a little honey? Tell me below.

Fatty liver? Cutting oil isn’t the fix. Choosing the right one is.3 rules I actually tell my patients:1. Read the label ...
16/09/2026

Fatty liver? Cutting oil isn’t the fix. Choosing the right one is.

3 rules I actually tell my patients:
1. Read the label → cold-pressed / wood-pressed
2. Match oil to heat → olive for low, canola for Indian cooking, mustard for flavour
3. 2 tsp/day — that’s all you need

Yes, canola is on the list — I know the “seed oil” fear. It’s heat-stable and has a better omega balance for everyday Indian cooking. Use it for tempering, baking, air-frying.

Which one do you cook with daily? Comment 👇
Save this before your next grocery run 💾

11/09/2026

🍐 Pear Gingerbread-Inspired Jowar Parfait

What if the warm flavours of pear gingerbread became your go-to comfort food??
Creamy ginger-spiced jowar, vanilla Greek yoghurt, glossy jaggery pears and toasted pistachios — layered into a breakfast that feels suspiciously like dessert. 🤎

For 1 serving:
1.5 tbsp jowar flour
1/2 medium pear
~250ml ml water
½ tsp ginger powder
Tiny pinch of nutmeg
1–1½ tsp jaggery
3–4 tbsp thick Greek yoghurt
1/2 tsp vanilla powder / 1- 2 drops of vanilla essence
4–5 pistachios

Cook the jowar with water, ginger, nutmeg and salt until soft. Cook until thick and creamy.
In a clean pan, cook the pear with ginger and jaggery until soft and glossy.

Then layer:
Jowar → gingered pear → toasted pista vanilla yoghurt → repeat.
One pan. About 20 minutes. And a very good reason to have gingerbread flavours for breakfast. 🍐🤎
Save this one for the weekend!

05/09/2026

If apple crumble became breakfast… 🍎🥣
Warm apples, cinnamon, a little jaggery and ragi come together in this Apple Crumble Ragi Bowl — cosy, naturally sweet and ridiculously easy to make.

🍎 Apple Crumble Ragi Bowl
Ingredients
• 2 tbsp ragi rava
• 2 small red apples, chopped
• ½-inch cinnamon stick
• 1 tsp cinnamon powder
• 1 tsp ghee (optional)
• 100 ml water
• 150 ml milk
• 1–2 tsp jaggery, or to taste
Method
1. Heat the ghee and add the chopped apples and cinnamon stick. Cook for 2–3 minutes until the apples begin to soften.
2. Add 100 ml water, cover and cook for another 3–4 minutes.
3. Add the ragi rava and stir well. Cook for 2–3 minutes, stirring so it doesn’t form lumps.
4. Add 150 ml milk and cinnamon powder. Simmer for another 3–4 minutes, or until creamy.
5. Switch off the heat, then add 1–2 tsp jaggery according to taste. The apples already bring plenty of sweetness, so you really don’t need much.
6. Top with a little extra cinnamon and serve warm. 🤎

Easy swaps:
🍯 Skip the jaggery and use 1–2 chopped dates instead.
🌾 No ragi rava? Use semolina (suji/rava) instead.

Total cooking time: ~12–15 minutes
It tastes somewhere between warm apple pie and apple crumble… except you can eat this one for breakfast. ✨

📩Save this for your next cosy breakfast morning. 🍎

03/09/2026

Why Creatine Works Better for Women 👩‍🔬

Here’s the real medical science: women naturally store 70–80% less creatine than men. Because our baseline is lower, studies show women enjoy up to a 15% performance boost from supplementation compared to just 6% in men—that’s more than double the payoff!

It also supports brain bioenergetics, focus, and recovery through various hormonal phases.

💚 And no, it won’t make you fat—scale weight and fat gain are two completely different things.

❗️🩺 Doctor’s Note: Creatine is safe and effective for most women, but if you have pre-existing kidney issues or high uric acid levels, make sure to check your bloodwork with your physician first.

💬 Are you taking creatine yet, or have you been holding off? Let’s talk below!



02/09/2026

Where did all the colour go? 👀

If your jalebi, Manchurian or kebabs suddenly look a little less neon — you’re not imagining it.

Maharashtra FDA’s recent crackdown has put the use of food colours at restaurants and food joints under the spotlight.
But an important distinction: this isn’t a blanket ban on all food colours. FSSAI permits specific colours under regulated conditions. The problem is non-permitted colours and improper use.
So that unusually pale jalebi? It might actually be telling us something. 😅

Have you noticed the colour change at your local food joint? 👇

31/08/2026

“FREE” doesn’t mean EAT FREELY. 👀

If you have high cholesterol, high triglycerides, or fatty liver, you may want to reach for foods labelled Cholesterol-Free, Trans Fat-Free, or Fat-Free.
But does “free” actually mean zero?
Under FSSAI rules, these claims have specific defined limits. That’s why one word on the front of the pack shouldn’t be the only reason you choose a food.
🔍 Turn the pack around:
Check the serving size, saturated fat, trans fat and ingredients—and enjoy these foods in moderation.
Food labels aren’t about fearing food. They’re about helping you make informed choices.
Save this for your next grocery run. 🛒

30/08/2026

“Sugar-Free” = NO sugar… right? 👀

Not necessarily.
The words on the front of your packet have specific meanings under FSSAI label-claim norms:

🍬 SUGAR FREE → ≤0.5 g sugars/100 g*
🍬 LOW SUGAR → ≤5 g sugars/100 g*
🍬 NO ADDED SUGAR → tells you whether sugars were added; naturally occurring sugars may still be present.

Next time you’re shopping, don’t just read the claim—know what you’re being told.

🇮🇳 KNOW YOUR LABEL
Decoding FSSAI Label Claims. Make an informed choice.

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