Immunity supplements: what the evidence actually supports before the rains
No supplement boosts immunity in a healthy adult. What the best 2024 and 2025 evidence says about vitamin D, zinc, vitamin C and echinacea before the Maha rains.
5 mood and focus herbs: which one fits which kind of day
Five herbs for mood and cognition, sorted by the kind of day each one actually suits: St. Johns Wort, Brahmi, Ginkgo, Gotukola and Chamomilla.
A grown-up pantry snack: dip, breadsticks, and portion control
Snacks supply about 23% of adults' daily calories. Here is how a pre-portioned tropical dip and breadstick pack earns real space in a grown-up pantry.
How to build a 30-day evening ritual around one herb
Thirty consistent evenings beat ninety scattered ones. A six-step, four-minute evening ritual built around one herb, with the skip rule that keeps the streak alive.
Where a herb grows changes what ends up in the capsule
A JAMA analysis found 20.7% of Ayurvedic products sold online carried lead, mercury or arsenic. Here is why a named growing origin changes potency too.
Weekend coconut milk curry: the 25-minute Sri Lankan shortcut
A 25-minute Sri Lankan coconut milk curry from six pantry ingredients, using curry leaf, turmeric and cinnamon powder instead of a wet ground spice paste.
Coconut milk powder: the pantry staple that beats the can
Canned coconut milk can be up to 87.3% water under the FAO Codex standard. Coconut milk powder sits under 5% moisture, and lets the cook set the strength.
Coconut sugar cinnamon oats: the 6-minute breakfast bowl
A six-minute coconut sugar and cinnamon oat bowl with chia, which carries about 4 grams of fibre per tablespoon and keeps you full right through to lunch.
Coconut sugar, kithul treacle, or jaggery: which to use when
Kithul treacle tests at GI 35, coconut sugar at 35 to 54, white sugar at 65. Here is which Sri Lankan sweetener to use for what, and where each one stops.
5 daily-use seeds and what each one actually does
Chia, flax, pumpkin, sunflower and quinoa each do a different job. One ounce of pumpkin seeds carries 156 mg of magnesium. Here is which seed to reach for.
Sunflower seeds: the small daily snack that covers vitamin E
One ounce of sunflower seeds carries about 7.4mg of vitamin E, close to 49% of the daily value. How much to eat, when, and what to pair them with.
Ashwagandha hot chocolate: the cup for cold, wet evenings
A six-ingredient ashwagandha hot chocolate for cold, wet evenings: cocoa, coconut sugar and one teaspoon of root powder, warm in one pan in six minutes.