පුරාණ පෝෂණ බ්ලොග් සටහන්

A bowl of coconut milk powder with a wooden spoon beside a glass of freshly whisked coconut milk, a halved coconut and curry leaves on a wooden kitchen counter
coconut milk

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.

2026 අගෝ 1
breakfastBowl of warm cinnamon oat porridge topped with banana slices and chia seeds, beside a wooden spoon of coconut sugar

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.

2026 ජූලි 31
blood sugarA ceramic bowl of granulated coconut sugar with a wooden spoon, dark amber palm treacle pouring from a plain glass jug into a clay dish, and a round block of palm jaggery on a wooden board, arranged on cream linen

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.

2026 ජූලි 31
chia seedsFive small ceramic dishes on cream linen holding chia, flax, pumpkin, sunflower and quinoa seeds beside a wooden spoon and a glass of water

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.

2026 ජූලි 30
daily nutritionShelled sunflower seed kernels spilling from a plain ceramic bowl onto a pale wooden counter beside a glass jar of seeds

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.

2026 ජූලි 30
ashwagandhaA steaming mug of dark hot chocolate beside a clay bowl of ashwagandha root powder and scattered coconut sugar on a wooden table by a rain-streaked window at dusk

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.

2026 ජූලි 29
adaptogensBowl of ashwagandha root powder with a wooden spoon beside a jar of plain capsules, dried roots and a glass of warm milk on cream linen

Ashwagandha powder vs capsules: when a spoon beats a pill

Traditional Ayurveda measured ashwagandha in grams of root powder, not milligrams. Here is when loose powder beats capsules, when a capsule is the smarter call, and how to take the spoon without ha...

2026 ජූලි 29
absorptionOverhead flat-lay of a morning supplement routine on a marble counter: capsules spilling from an unlabelled amber jar onto linen, a glass of water, black coffee, avocado toast with a boiled egg, and fresh turmeric root

6 things people get wrong about morning supplements

Six morning supplement mistakes that quietly waste good capsules: coffee blocking iron, fat-soluble vitamins taken without fat, calcium clashing with iron, thyroid medication timing, dry swallowing...

2026 ජූලි 28
breakfastA plate of soft scrambled eggs dusted with bright green moringa powder, beside a wooden bowl of moringa powder and fresh moringa leaves on an oak table

Moringa scrambled eggs: the protein-and-greens combo for busy mornings

Whisk a teaspoon of moringa powder into soft scrambled eggs for a 5-minute protein-and-greens breakfast. One pan, three eggs, plus easy dairy-free and plant-based swaps.

2026 ජූලි 27
AyurvedaSri Lankan Ayurvedic herbs for monsoon immunity: Guduchi vine with heart-shaped leaves, a halved bael fruit, dried iramusu roots, an amber bottle, and a brass cup of herbal tea on a wooden table by a rain-streaked window

Pre-monsoon prep: 4 Sri Lankan herbs to fortify before the rains

The Maha monsoon brings colds, sinus trouble, and gut bugs, and over half of infectious diseases worsen with floods. Four Sri Lankan herbs to prep with before the rains.

2026 ජූලි 26
BeliA rustic clay cup of warm amber Beli Mal flower tea with steam rising, beside dried pale bael flowers and green cardamom pods on cream linen

Beli Mal tea: the Sri Lankan village infusion for the gut

Beli Mal tea is a Sri Lankan infusion of dried bael flowers. Learn the village recipe: four ingredients, a 10-minute steep, and a gentle after-meal ritual.

2026 ජූලි 25
AyurvedaA clay bowl of dried Beli Mal flowers beside a glass cup of golden caffeine-free flower tea on cream linen

Beli Mal: the dried Sri Lankan flower for daily gut comfort

Beli Mal is the dried flower of the Beli (Bael) tree, brewed as a caffeine-free Sri Lankan tea for gentle daily gut comfort. What it is, how to brew it, and how to keep it honest.

2026 ජූලි 25