Now that we have reached mid-winter, it’s the perfect time to take extra time to look after yourself. Here at Shreyas we are keen to help you with that, so we have asked our top in- house experts to share their pearls of wisdom which you could put to practice:

Shreyas chefs are sharing their amazing winter salad recipe – easy, yummy and ultra- nutritious:


Preparation & Cooking time: 20 minutes

Serves 3-4


1 cup pearl barley

½ cup sweet corn kernels, steamed

8- 10 button mushrooms, sliced

½ cup broccoli florets, steamed

3 spring onions with greens, finely chopped

¼ cup red bell pepper, diced

For the dressing

1 tablespoon balsamic vinegar (white or black)

1 teaspoon grainy Dijon mustard paste

1 teaspoon fresh thyme, finely chopped

¼ teaspoon lemon zest

½ teaspoon honey | maple syrup ( optional )

1 tablespoon lemon juice

1 teaspoon extra virgin olive oil

¼ teaspoon white pepper powder

½ teaspoon salt

Cook barley in plenty of boiling salted water until just tender and chewy. Drain and set aside to cool. Now toss the barley with corn, bell peppers & spring onions in a large bowl. Heat oil in a non stick pan. Add the mushrooms, salt & saute until mushrooms are cooked. Finally add the barley, vegetables & cook for another minute. To serve, Whisk all the ingredients for the dressing & pour over salad. Garnish with spring onion greens & serve warm.

NOTE : This salad can be served warm as well chilled. If serving chilled, sautéed mushrooms can be mixed with barley, vegetables, dressing & served chilled.

Check out here for more Culinary Experiences

Daily Ayurveda Routine for Optimum Health

Our Ayurvedic Doctor, Dr. Arun, is sharing the description of Dinacharyas, ideal daily routines for optimum health based on ayurveda principles:

A daily ritual of self-care is called “dinacharya”.These rituals are considered as vital for promoting health, wellbeing, preventing imbalance in doshas (humours), cleansing the body, prevent the build-up of toxins, helps in keeping the senses and mind clear.

Some of the practices in dinacharya (daily routine) that we are already doing in our routine, but is not complete; to make it very effective & to experience its efficacy, this should be proper, complete & consistent in our daily routine. Also, the idea behind dinacharya is being mindful in every moment & every activity.

Daily Ayurveda Routine for Optimum Health

In a day (24 hrs) dinacharyas can be divided in to 3 phases:

1) Morning Dinacharyas

2) Midday Dinacharyas

3) Evening Dinacharyas

Morning Dinacharya:

  • Arise early in the morning, preferably before sunrise.
  • Drink a large glass of warm water (should be around 300-400 ml) with lemon, out of a copper cup is ideal.
  • Wash your face.
  • Scrape your tongue with a tongue scraper which stimulates digestion and elimination, preferably a copper scraper.
  • Brush your teeth with natural tooth powder or paste.
  • Evacuate bowels and bladder, ideally within the first hour of waking.
  • Do at least 15-45 minutes of yoga and/or 15-30 minute brisk walk or exercise. Since kapha will be predominant in morning doing any sort of physical activity in the morning is very ideal. Preferable time is between 6am and 10am.
  • 5-10 minutes of breathing exercise (pranayama).
  • 5-15 minute meditation or sit in silence.
  • Perform oil pulling – coconut or sesame oil, gargle it in your mouth for 10-15 minutes.
  • 30-45 minutes before bath enjoy your abhyanga (self-massage using sesame or coconut or almond oil), preferably every day would be effective, if not at least twice in a week.
  • Take shower (after abhyanga, hot water would be preferable).
  • Breakfast: eat a moderate amount, but make it big enough to get you through to lunch without needing a snack in between.

Midday Dinacharya:

  • Lunch: Pitta is predominant at noon time between 1200 – 1400 hours, eating the largest meal of the day at lunchtime aligns with pitta – the digestive fire at its strongest. Relax & do it as a mindful eating.
  • Do not snack until dinner.
  • Do not sleep after meal, as it would disturb the digestion.
  • Light walking (10 to 15 minutes) after lunch for effective digestion.

Evening Dinacharya:

  • Dinner should be lighter.
  • The dinner should be at least three hours before bedtime as it would give sufficient time to the body to digest the food. Sleeping just after dinner with a heavy stomach is not conducive to a sound sleep or good health.
  • Walk to aid digestion for about 10-15 minutes.
  • Naturally, in the evening vata will be predominant, hence doing calming meditation in the evening or before bed at least for 15 mins will be ideal for mental health.
  • Go to bed by 10pm.

From an Ayurvedic perspective, following the dinacharya prescribed here aligns your body and with nature’s rhythms, which will ultimately helps in keeping yourself in optimal health and equilibrium.

Source : Shreyas Yoga India