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Ghar ka khaana lifts my mood like magic, says wrestler Vinesh Phogat - fitness

Vinesh Phogat, 26, is Indian wrestling’s rebel. Forced to bow out of the 2016 Rio Olympics after a knee injury, she returned to the ring with a vengeance in 2018, and became the first Indian woman wrestler to bag medals at both the Commonwealth Games (a gold) and Asian Games (silver). She subsequently became the first Indian to be nominated for a Laureus World Sports Award, often called the Oscars of sport. Her two medal-winning cousins, Geeta and Babita, along with their father and coach, Mahavir Singh, were the focus of the 2016 Aamir Khan blockbuster, Dangal. Now, Vinesh is eyeing gold at the Olympics. A look at what keeps her going. Coming from a family of wrestling icons is a double-edged sword. There’s always great support, but with cousins who’ve set the bar so high, you’re also under immense pressure to win.That said, failure has taught me a lot. Since childhood, I’ve faced challenges with a stubborn will and told myself, ‘whether or not someone else can do it, I can!’After the injury at Rio, my plastered leg got weak and thin. Growing up, I was taught that training hard was the solution to everything when it came to wrestling, so being restricted to exercises that would have earlier amounted to warm-ups was frustrating and scary. But with motivation from physiotherapist and trainers, I stuck with the plan. At six months, I started mat training, and in a year, as they had promised, I felt like the injury had never happened.This experience taught me the importance of rest when it comes to fitness, and the negative impact of excess. Even after I returned to full-scale training, we consciously allocate time for rest.I’ve learnt a lot about diet too. Earlier I didn’t really know what foods contained protein or didn’t. Sometimes I’d skip breakfast, have one roti for lunch or just have eggs before sleeping. Now I eat a steady, healthy diet. Before training I have eggs and oats, tomato or bread. Lunch is roti-sabzi (protein-rich chana, rajma, etc), dahi, salad or fruit; dinner is roti-(hari) sabzi and eggs. I’m not overly strict, but neither do I eat anything at any time, like I did before. What happened in Rio gave me a lot of time to reflect and work on myself, inside and out. Now, if I lose, I see it as an opportunity to identify areas of weakness; if someone says something negative, I know how to keep it from staying in my head too long. In the end, you can have the best diet, train hard, do everything, but if you don’t have faith in yourself, you can’t win. Sundays are my time off from it all. I just do my own thing, tidy up my room, watch movies, listen to music, read, spend time with my people or go shopping. All this lifts my mood like magic. The other thing that works the same way — ghar ka khaana. After a win, I just want some solid sleep and garam garam roti with ghar ka makkhan or chatni and I feel like I’ve been given the world. Read the full article

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Cryotherapy is catching on as a way to rejuvenate, heal, recover from injury - fitness

Christiano Ronaldo famously had a chamber installed in his home. Jennifer Aniston, Daniel Craig and Jessica Alba have sworn by it. Robin Uthappa, Ranbir Kapoor and Farhan Akhtar use it too. Whole-body cryotherapy (WBC) is popular among elite sportspersons and stars looking for quick recovery and rehabilitation. But it’s now being used more widely, to manage pain and chronic inflammation, as well as just to feel refreshed, awake and alive. Here’s what you should know before you seek some cold comfort. WHAT IS IT? • You enter a vertical cylindrical chamber almost naked – standing in just your underwear and thick socks, and sometimes gloves, to protect your sensitive areas and extremities. • A platform inside the machine adjusts your position so your head sticks out at the top. At such low temperatures, your body kicks into survival mode, forcing a rush of blood – and with it, oxygen and nutrients – to your core and your vital organs. “Cryotherapy is a form of treatment that helps manage symptoms,” says Dr BM Jha, who heads the physiotherapy and rehabilitation science department at the Fortis Memorial Research Institute in Delhi. “In sports, it’s used mainly to relieve wear and tear from training and playing.”Hemish Patel, director of Yugeva Cryo, Surat says athletes as young as 13 use their services.For everyone else, the sessions can help rejuvenate the body, “especially if one’s work involves standing for long hours” says Jha. Basically, your next day will be free of aches and pains. Cryotherapy has also shown results in patients suffering from anxiety and depression. • Inside, air cooled by liquid nitrogen drops the temperature drop to about -150° C. • You stay in the chamber for 30 seconds to three minutes. • When you’re done, you exit the chamber and do a few minutes of light stretches to get your blood flowing. “I’ve done it, and it feels a little colder than standing in a meat freezer. Since nothing is in contact with your body it’s actually more comfortable than being in cold water,” says Gaurav Sethi, director of Alchemy Life, which offers WBC in Mumbai. WHAT COULD GO WRONG? • Any liquid content will freeze on your skin and cause cold burns. So wipe yourself dry before entering a cryotherapy chamber. • US sprinter and Olympian Justin Gaitlin, got frostbite on his feet from a cryotherapy mishap caused, reportedly, by wet socks. • “Hypothermia could set in if it is managed incorrectly,” says Dr Jha. “You should recognise shivering and slurred speech as the onset of hypothermia and stop the treatment immediately. If any skin starts turning blue, stop immediately.” • “Don’t do it at all if you are pregnant or have a heart condition, asthma, high or low BP, open wounds, a fever, or cold,” says Patel. HOW DOES IT FEEL? “The cooling process is gradual,” says Revati Krishna, an HT correspondent who tried a three-minute session. “You will feel extremely cold for the time you are in the chamber. Depending on your body’s natural response to cold, you may or may not shiver, but there’s no uneasiness. Expect to feel some lingering chill in your lower body for a few minutes after the session ends.” PAST & PRESENT • WBC was developed in the 1970s in Japan, as a treatment for rheumatoid arthritis. • By the ’90s, it had become popular across Europe, with spas offering cryotherapy as an alternative treatment for chronic pain. • As its popularity grew, so did unsubstantiated claims of its benefits. Some athletes use it almost daily to reduce inflammation. Spas now claim that it helps with psoriasis, sleep disorders and migraines; weight loss, poor skin, damaged hair, even impaired focus and listlessness. While it may help alleviate the symptoms of these conditions for a day or two, it is not a treatment for any of them. • In India, there are functioning whole-body cryotherapy setups in Mumbai, Surat and Bengaluru. Prices start at Rs 2,000 for three minutes. (HT pays for all services and trials) Read the full article

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I like to retreat to the mountains by myself, says Jubin Nautiyal - fitness

You might remember Jubin Nautiyal, 30, from his first Bollywood hit, Ek Mulaqat, from the 2014 film Sonali Cable. The singer-composer from Uttrakhand has since had hits ranging from Zindagi Kuch to Bata (Bajrangi Bhaijaan) to Ik Vaari Aa (Raabta) and Bawra Mann (Jolly LLB 2). In his free time, he likes to trek, and has a black belt in mixed martials arts. Here’s a peek at his fitness regimen.Being fit is a lifestyle that includes exercise, healthy eating as well as being happy in life. I love playing sports and was an athlete in school. I have also been a national-level shooter. So I lead a very active life. I do some physical exercise every day, and I enjoy it. Though I now live in Mumbai, at heart I will always be a mountain boy. I love the serenity of the hills. I think it’s important to spend some time with oneself, and the mountains are a great place to do that. So I go hiking and trekking often. I still do air-rifle practice and I swim and cycle.Currently, my favourite exercise is shadow training, an element of martial arts training where one hits at an imaginary target. This exercise helps to align one’s sense of balance, endurance and agility. It also burns lot of calories and it really helps you focus. I like to learn different kinds of martial arts and am planning to learn sword skills next; I recently got myself a shinai, a Japanese wooden practice sword.I eat three simple meals a day — pancakes or an omelette for breakfast; dal, sabzi, roti and rice for lunch and dinner. I have natural protein daily — soya, chicken breast, mushrooms. I do enjoy chocolate, ice-cream and burgers, but in moderation.I meditate to manage stress. I’ve been meditating for almost nine years now and it helps even with the bustle of everyday tasks. Meditation is the bridge that helps connect you with your inner self. I believe that quietude also makes one more creative.I am lucky that my work is my passion. Music is the love of my life, so I feel content and relaxed even when at work. I just enjoy being with my guitar and singing. Read the full article

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The myth about walking 10,000 steps a day - fitness

All the apps and fitness trackers push you to do 10,000 steps a day, come rain or shine, if you want to be your fittest you — but it turns out the number may have just been a marketing gimmick.The 10k steps trend can be traced back to 1965 Japan. A doctor named Yoshiro Hatano began selling a pedometer known as the manpo-kei (10,000 steps meter). Walk 10,000 steps a day, he said, and you can consider yourself fit. Now legend has it he may have picked the number because the Japanese symbol for 10k looks like a walking man. There is no evidence to suggest that 10,000 is any kind of turning point for fitness. If anything, the catchphrase has done quite a lot of harm, since people began to feel that if there was no chance of them hitting 10,000, they needn’t bother to walk about for exercise at all.That is simply not the case, says fitness and health coach Deanne Pandey. . “There is no one-size-fits-all number of steps to aim for.”For a fit 20-year-old, 10,000 steps might be too few and for a 69-year-old with arthritis, it might be too much. The trend ignores heart rate during exercise, and even the intensity of the walking. “If you’re ambling about and hitting 10,000 steps, it doesn’t really count as a workout,” Pandey adds. The important thing is to get the heart racing, and to move as much as you can.Every little bit helps, Pandey emphasises, but the truth is that exercise is exercise and the best form is cardiovascular.So forget the random number and do as many steps as you can. It’s a start, even if it is not in itself a solution. Read the full article

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“I don’t eat anything that doesn’t feel right,” says Amaan Ali Bangash - fitness

Amaan Ali Bangash, son of sarod maestro Amjad Ali Khan, represents the seventh generation of a musical tradition known as the Senia Bangash school. Amaan’s musical style is praised for its precision in melody, and its bold and evocative strokes. At 42, he is considered one of the finest sarod players in the world, with global honours ranging from honorary citizenship in the US to the Bharat Shiromani award here at home. Here’s how he keeps his own system in tune:I believe that fitness comes from a balanced diet, regular exercise, sufficient sleep and — equally important — the psychological component: work that one enjoys, a positive mindset, and an ability to live in the moment.For a healthy body, one must be in a healthy state of mind. Working out helps achieve both goals.I work out at least five times a week, changing up my workout regimen every three weeks. My favourite is exercising the legs because I believe if one’s legs are strong, you are truly all right — you can go on with life and work and travel the world.When it comes to diet, I don’t eat anything that doesn’t feel right in my gut. This includes foods high in salt, as well as pizza, pasta and fried food.I eat a lot of vegetables and keep myself well-hydrated to flush out toxins. I return to intermittent fasting from time to time.In the mornings, I have a cup of coffee, followed haldi (turmeric) water, amla juice and walnuts and almonds. Lunch is my first meal — lots of green vegetables or lean meat or an egg-white omelette. For snacks, I prefer fruit or steamed dhokla. For dinner, I have cabbage and chicken soup or green vegetables again, or lean meat or fish. I try and avoid carbs as I do have a tendency to put on weight quickly. One day a week, I indulge in a little biryani; even though it’s a cheat day, I am careful.When it comes to states of mind, I think not all stress is bad; sometimes, in short bursts, it can help one accomplish a goal. But this should not become a habit. My father always says it is not important to be the best. It is important to be the most loved. That is the mantra of my life.I relax and unwind by spending time with family. Now my brother has two sons and I simply love their company. The three of us — Zohaan, Abeer and I — play cricket and many other games. God has been kind to bless me with such a loving family, as well as a bunch of good friends. Read the full article

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Why we all need some ‘sky time’ - fitness

As the world comes to your doorstep, there are fewer reasons to step outside. Physical and mental health experts say the need to spend some time outdoors has become so urgent, they’re calling this the year of ‘sky time’. That’s when you step out into the open, look up and take in a clear sky and some fresh air (or as much of either as is available).Doctors are recommending a minimum of 30 minutes of sky time a day, preferably in the morning, before you check your phone.“This will energise you, and better prepare you to deal with the relentlessness, and ups and downs, of the day,” says Anand Chulani, a performance coach who has worked as a mental conditioning expert with the Indian Premier League teams, Rajasthan Royals and Kings XI Punjab.Sunlight is a great source of energy and a mood-lifter. If mornings are too rushed, Chulani says, take a walk at lunchtime, walk to the train station after work, or just stop at a park on your way home. Spending time outdoors is rejuvenating because it also drags you out of the rut of scrolling screens and everyday chores. It gives you perspective, Chulani says.On the most basic level, it eases the sense of being trapped indoors, and in a very tangible benefit, gives you a break from the artificial light and recycled air of offices and most homes. Read the full article

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Fitness takes determination and hardwork, says wrestler Babita Phogat - fitness

Wrestler Babita Phogat has won gold at the Commonwealth Games (2014 and 2018), silver medal in 2010 and a bronze medal at the 2012 World Wrestling Championships. The film Dangal was based on the lives of Babita and her sister. Now married to wrestler Vivek Suhag, the 29-year-old is competing in the 55 kg category. Here, she talks fitness, exercise, self-discipline and diet.Fitness is about self-discipline, the willingness to push yourself to improve and the willingness make healthy choices. It takes determination and hard work.It was my father who instilled good habits in me of healthy food and regular exercise. Today, I still eat home-cooked food most of the time. I don’t drink tea or coffee; I don’t eat junk food. I rarely ingest fried foods or artificial sugar.I start my day with bananas, apples and fresh carrot and pomegranate juice. After a workout, I have a special drink made from 100 soaked almonds. Hydration is essential for the healing of the body so I drink sufficient water. For snacks, I eat dry fruit. I have desi ghee every day, and drink at least a litre of milk a day too. When travelling abroad, I eat eggs and chicken once in a while, but largely it’s vegetarian food — dal, curd, sabzi and roti.My guilty pleasure is aloo parathas with ghee, and puris with aloo sabji. Also, a little halwa (made with jaggery), which I indulge in about twice a month. I exercise and train for almost five hours a day. In the morning it’s all about running, stretching, squats and weight-training for functional strength, stamina and cardiovascular endurance. In the evenings I practise wrestling. I exercise rigorously for six days a week and rest on Sundays so the body can recuperate. For a wrestler, concentration and focus are crucial, and for that one needs a clear and calm mind. I like to listen to Haryanvi and Punjabi music to unwind and de-stress. Chanting Om helps me to be calm and focus on my goals. I like to scroll through social media on my phone. I find it relaxing, but maybe that’s because I don’t do it for long. I don’t spend much time with gadgets. Read the full article

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Monsoon By Café Lota Is Celebrating Regional Delights With A Quirky Spin

The culinary scene all around the globe has been pretty revolutionising in the recent times, to say the least. With interesting fusions, crossover of regional cuisines and what not, this seems to be the time for the food scene to bloom further. But, what has actually caught the attention of chefs and food connoisseurs around the world is the modern Indian cuisine. It has not only taken the centre stage but has also paved the way for several Indian regional cuisines to shine and inspire a host of restaurants to experiment. Delhi, especially, has seen some of the finest regional gems in the recent years with Nepali, Andhra, Kashmiri and more cuisines being added to the menu of restaurants. Joining the list is another eatery - Monsoon by Café Lota at the new glittery party hub, Aerocity.If you've been to the iconic Café Lota at the crafts museum, you'll know what to expect at Monsoon, in fact, it is all the more better. One look at the restaurant will transport you to the calming first rain of the monsoon season and the joy it brings with it. With hanging light bulbs, yellow dewy walls, louvered windows and modern wooden furniture, Monsoon stands out from its neighbouring restaurants for its spacious yet cosy vibe.The menu boasts of some of the most unusual dishes made with locally sourced ingredients, which would definitely make you wish you had a huge appetite to try it all. Right from the moth-watering podi idli to succulent kala chana kebabs or the khapli (wheat) bandel cheese salad, Monsoon offers a host of appetisers in its vegetarian fare. And, if you are biased towards seafood, you simply cannot miss the Mulakittathu fish which comes laced with Kerala-inspired spices cooked over tandoor. But, if you though it was just about the southern flavours, wait till you see the prawn momos served with fiery Sichuan pepper chutney or the keema gujiya. Monsoon fried chicken takes away the cake with its juicy, tangy flavour that shines through its mint-coriander marination. Also, if you wonder what to pair the amazing appetisers with, Monsoon dishes out interesting concoctions like elderflower spritzer, kiwi ka panna among others, besides a fantastic bar, stocked with everything from Belgian, German, Bosnian to Bhutanese beer along with all sorts of wine.Trust Cafe Lota for thinking the undoable and you wouldn't be disappointed. With the main course of Monsoon on the table, don't be surprised if you find an avid non-vegetarian noshing up on the creamy walnut paneer or the heavenly tinda matar curry, Yes, tinda! - what we might avoid at home, but here it is magnificently stuffed with cottage cheese and cooked in tandoor in a luscious yogurt curry.For non-vegetarian food, look no further than the delicate Tamarind fish that has the tilapia fish coated in a delish tamarind and oyster glaze in moilee sauce paired with appams. For meat lovers, the Jau and meat stew is surely going to satiate the taste buds with an interesting blend of goat meat, cereal and lentil. And if you thought this was it, we couldn't have a better end to the meal with salted caramel kheer on the table. A delightful kheer topped with caramel and a hint of salt was a divine closure to a content spread.So, whether you are looking for a dating spot with an unconventional setting and an innovative menu, or are looking to go out for dinner with family, Monsoon by Café Lota can be on your list. Make sure you have a huge appetite, an empty stomach and an experimental palate!About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app. Read the full article

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Greasy Meals May Intervene Gut Action And Hinder Intestinal Activity

Do you love your tall, meat and cheeseburger? You may want to think again before grabbing your next greasy treat. According to a latest study, a meal packed with a lot of fat and grease may silence the communication between the intestine and the rest of your body. The researchers used fish to examine the cells that signal and tell the brain and the rest of the body what's going on inside the gut after a meal. The team discovered that a high-fat meal completely shuts down that communication for a few hours. The study published in 'eLife'. The scientists were looking at the enteroendocrine cells, which occur sparsely throughout the lining of the gut. They happen to play a key role in signalling the body about the all-important alimentary canal. These cells, also have a recently-discovered direct connection to the nervous system and the brain. They produce up to at least 15 different hormones to send signals to the rest of the body about gut movement, feelings of fullness, digestion, nutrient absorption, insulin sensitivity, and energy storage. Hence their communication with rest of the body is imperative. "But they fall asleep on the job for a few hours after a high-fat meal, and we don't yet know if that's good or bad," said John Rawls, an associate professor of molecular genetics and microbiology in the Duke School of Medicine. Since enteroendocrine cells are key players indigestion, the feeling of being full and subsequent feeding behaviour, this silencing may be a mechanism that somehow causes people eating a high-fat diet to eat even more. "This is a previously unappreciated part of the postprandial (after-meal) cycle," Rawls said. "If this happens every time we eat an unhealthy, high-fat meal, it might cause a change in insulin signalling, which could, in turn, contribute to the development of insulin resistance and Type 2 diabetes." To understand the silencing better, the researchers tried to break the process down step by step in zebra-fish, reports the study published in 'eLife'. Once they sense a meal, these cells trigger a calcium burst within seconds, initiating the signalling process. However after the initial signal, there's a delayed effect later in the after-meal period. The scientists said that it's during this later response that the silencing takes place. The silenced cells have to potential change shape and experience stress in their endoplasmic reticulum. These enteroendocrine cells tend to become overstimulated and exhausted for a while, which hinders the action.   (This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.) Read the full article

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Orange For Weight Loss: 4 Drinks With Orange Juice That May Work Wonders For Your Diet

Orange juice is loaded with antioxidants and is low in calories and fat. Highlights Orange juice can greatly help you in losing extra kilos.Orange is a negative calorie and zero fat winter fruit.Include these orange-based drinks in your weight loss diet. A glass of fresh orange juice can lift you up in a jiffy. It is an instant energy booster and sends a wave of freshness down the body. The tangy, tarty winter fruit is a favourite among juice lovers, especially those seeking weight loss. Yes, orange juice can greatly help you in losing extra kilos. Nutritionists and health experts recommend eating the whole fruit rather than juicing and drinking it to get maximum weight loss benefits for its high fibre content. In fact, drinking orange juice works just as well. It's the best thing to pair our morning meals with; it is delicious, refreshing and super healthy.

Orange Juice For Weight Loss

How orange juice can help with weight loss? Orange is a negative calorie fruit with zero fat content! Meaning, when you consume it, you burn more calories than you ingest. Orange is known for its powerful antioxidant properties, given its high vitamin C content. So, it may help in building immunity of the body. Orange juice is also anti-inflammatory, which prevents swelling and bloating of stomach.

4 Orange-Based Drinks For Weight Loss Diet

If you are determined to avoid carbonated, sugary drinks and switch to healthy drinks for weight loss, orange juice is one of the best options. 1. Orange and Carrot Detox Drink This one is a perfect winter drink with the seasonal fruit of orange and seasonal vegetable of carrot. Both the foods are known to flush out toxins from the body and aid weight loss. The addition of ginger and lemon is extra bonus. View Recipe Here (Also Read: 10 Fat Burning Juices You Must Have for Quick Weight Loss)

Orange and carrot juice 2. Orange and Ginger Detox Drink This drink moves up a notch higher with the addition of turmeric powder. The health-giving spice with its considerable antioxidant properties, adds a tinge of 'yellow' and also healthfulness to the incredibly detoxifying drink. View Recipe Here 3. Orange and Basil Juice The tanginess of orange and freshness of basil comes together to make this electrifying drink - just the energy boosting drink you need to liven up your day. View Recipe Here (Also Read: 6 Benefits Of Fresh Orange Juice, From Weight Loss To Healthy Skin)

Orange and basil juice 4. Pineapple, Orange and Bottle Gourd Juice You may have aversion for bottle gourd, but when you'll combine it with pineapple, orange, cucumber and basil leaves to make this drink, you will surely change your mind. View Recipe Here 5. Virgin Punch Party right with this mocktail made with orange juice, apple and mango. You will definitely love the melange of sweet and tarty flavours filled up in your glass. View Recipe Here This winter season, make the most of the abundantly available oranges. Try these refreshing drinks made with orange juice on your weight loss diet and slurp away towards your health goals.   About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee. Read the full article

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Cooking Tips: Make Eggless Doughnuts Without Oven For Christmas With This Easy Recipe Video

Highlights Doughnuts are one of the kids' favourite desserts.If you want to make eggless dessert for this Christmas, try this recipe.This eggless doughnut can be easily made at home without oven. As we inch towards the festival of Christmas, we can't help but dream of all those desserts and bakery items that we are going to savour this festive season. Kids are especially excited for the festival as they can't be denied their favourite sweet treats during that time. If you ask them, many of them would like doughnuts to be on their Christmas spread. The squidgy dessert with a moon-hole spins some kind of magic on kids, as they all seem to just love it. If you are planning to prepare Christmas delicacies at home for you kids and also want them to be without eggs, try this recipe of eggless doughnut. You don't even need an oven to make the doughnut at home. The recipe is quick and easy to follow, letting you prepare your kids' favourite dessert is no time. Knead dough with all-purpose flour (maida) with sugar, melted butter, dry yeast and milk. Make doughnuts out of the dough and fry them till golden brown. Dip the doughnuts in dark chocolate as well as white chocolate, and decorate them with colourful chocolate sprinkles to make the ever-attractive dessert.  Homemade desserts are always the best. If you are a vegetarian, you'll also be able to indulge in the Christmas-special doughnuts this time. They will taste as good as the ones you get in any bakery shop. We found this amazing recipe on YouTube channel 'Cooking With Reshu' and decided to share with you all. Merry Christmas 2019! Watch the recipe video of eggless doughnuts here -    (Also Read: Try This Easy Chocolate Doughnut Recipe At Home) About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee. Read the full article