Sri Lankan Carrot Salad: Healthy No-Cook Recipes You’ll Love

(Updated Version)

Sri Lankan cuisine is a symphony of flavors, where spices and fresh coconut - either as creamy coconut milk or raw - play the lead role. During my seven-day trip in Sri Lanka, I was blown away by the vibrant dishes (COLOMBO DISCOVERY & KANDY SRI LANKA). Not a single meal disappointed, and I even picked up a few new recipes along the way, despite being no stranger to Sri Lankan cooking.

These recipes are not just about taste (SRI LANKAN FISH COCONUT MILK CURRY) - they embody healthy, nutritious eating and align perfectly with the much-loved Zen holistic wellness approach, emphasizing mindful eating and balance.

Wajik Pulut: Zen Wellness Glutinous Rice Cake

(Updated Version)

For Ms. Nava, a true daughter of Malaysia, nothing captures the essence of our cherished heritage quite like traditional kuih-muih (EFFORTLESS MALAY DESSERTS) - those beloved local sweet treats. These delectable morsels, crafted from our rich bounty of pandan leaves, coconut milk, palm sugar (Gula Melaka), flour, and glutinous rice, are a tribute to and celebration of our Malaysian roots (KUIH BUAH MELAKA). Embracing Zen wellness, which emphasizes simplicity, balance, and mindful living, has inspired me to adapt these traditional delights to fit modern lifestyles while preserving their essence. 

Although I haven’t witnessed the process of making palm sugar in Malaysia, I did observe it in Indonesia (YOGYAKARTA TASTES). Palm sugar is my go-to sweetener, preferred over white sugar, and I also use a small amount in Malaysian Malay savory dishes.. Its inclusion aligns with Zen wellness principles, as it offers a lower glycemic index and minimal processing, supporting a balanced and mindful approach to nutrition (PULUT INTI CLASSIC).

Penang Food Finds: Classic Eateries and Hidden Gems

Hey foodies! It's time for another food adventure (BUTTERWORTH FOOD ADVENTURE), and this time we've landed on Penang Island. This place is a true food paradise (MALACCA TRIALS) with so many options to choose from. Even though I've been to Penang Island 8 times already, there's always a new eatery waiting to be discovered. Here are the spots I've tried so far (KOTA KINABALU FOOD SPOTTING), and I'm excited to share them with all of you.

Paal Sangam Café (Jalan Dato Keramat, George Town)

Paal Sangam Café did not disappoint! Their vegetarian banana leaf lunch was fantastic. The Tofu Sambal, Stir Fried Beansprout, Potato Podimas, Chutney, and Curries all tasted truly authentic. It's definitely some of the best vegetarian food around. I loved it, although the Kesari (Indian Semolina Cake) was a bit dry. The service was a bit slow due to peak lunch hour, but it was worth the wait.

Asam Pedas Ikan Bawal: A Nostalgic Malay Heritage

(Updated Version)

Let’s talk about our Malaysian local herbs - the unsung heroes that infuse dishes with vibrant hues and a tantalizing burst of spicy and sour notes. What dish could I possibly be referring to? None other than the legendary, timeless, and quintessentially Malay, Asam Pedas.

 

Oh-my! Does the name alone stir a sense of nostalgia? Of course, it does! Asam Pedas is more than just a dish; it's a journey through the heart of Malaysian culinary heritage. A dish that has stood the test of time, not just for its rich flavors but for the bounty of nutrients and health benefits it brings to the table. At its core, Asam Pedas is all about tender fish swimming in a gravy that’s an explosion of taste—sour, spicy, and utterly mouthwatering.

Zen Mango Pickles: Three Unique Recipes to Savor

(Updated Version)
Aam ka Achaar, or mango pickle, isn't just a beloved staple in India and Pakistan; it's a sensation across South Asia. And guess what? Our Western pals have caught on and are nailing it with their own versions of mango pickle. Impressive, right? Meanwhile, Asians are busy whipping up Western dishes, often with a little too much pride, like they’re honorary Westerners. Can you relate? 

Even in Malaysia, it seems, some Indians feel they’ve got a bit of the Western bug. Sadly, this extends to the kids too—they’re all about burgers and pizzas, forgetting the rich flavors of Indian cuisine. It's heartbreaking to see culture slipping away, to the point where some young ones can't even speak Tamil. I always start by asking, “Can you speak Tamil?” before diving into a conversation with the younger generation. It’s a sad reality, but true. And even aam ka achaar, once a beloved treat, now seems to be something only the older generations, like Ms. Nava in her 60s, truly savor.

Tanni Saar (Sweet Leaf In Dhal Gravy)

(Updated Version)

Tanni Saar - now that’s a name that might raise an eyebrow or two! Directly translated, tanni means water and saar means juice. Oh dear! I’m not going to dwell on that translation, but let me tell you what Tanni Saar actually is. It's a delightful concoction of dal and sweet leaves, specifically known as tausi murungai keerai in Tamil. Think of it as a hybrid between dal curry, stew, and soup, with light coconut milk and your everyday kitchen staples rounding it out.

Hokkien Hae Mee, Penang Hae Mee, Prawn Mee & Mee Yoke Recipes

(Updated Version)

Hokkien Hae Mee, or Hokkien Prawn Mee, is a prawn noodle dish that revolves around its star ingredient - the prawn stock. This rich, savory essence forms the heart of this beloved Malaysian Chinese classic (HAND CRAFTED FISH BALL NOODLE SOUP). While the photos of Hae Mee dishes might look intricate and intimidating, don’t be discouraged. With the right ingredients and a bit of kitchen confidence, you can easily recreate this dish at home.

In today’s world, capturing that perfect Hae Mee shot is more about smartphone skills than anything else. It’s all in how you style the dish, choose your props, and present the meal. But don’t get too caught up in the visual showmanship. The truth is, anyone can master this flavorful prawn noodle dish, and that includes you.

Aging Faster Today: Yoga as a Natural Anti-Aging Therapy

Author

Ms. Krishnan N, a Zen entrepreneur in her 60s, founded Nava's Zen at 58. With 22 years as a lecturer, including 13 years in the Curtin University of Technology Perth, Australia Degree Twinning Program, she is now a certified yoga instructor, coach, and counselor. Her expertise enriches her current work.

Abstract
This paper explores the profound benefits of yoga as a natural remedy for anti-aging, contrasting it with contemporary quick-fix solutions and aesthetic treatments. Yoga is presented not merely as a physical exercise but as a holistic approach that nurtures the breath, body, mind, and soul, offering significant advantages for maintaining a youthful appearance and overall vitality. The paper highlights how yoga fosters genuine skin nourishment and rejuvenation, reducing the reliance on heavy makeup and superficial enhancements. However, it also cautions against overdoing yoga, as excessive practice can lead to fatigue, injury, and may paradoxically accelerate the aging process.

Tamatar ki Chutney, Takkali Thokku & Tomato Rice

(Updated Version)

Tamatar ki Chutney is a tomato-based chutney, known in the Punjabi language as "Tamatar ki Chutney," and is a dish from the North Indian region (INDIAN DESSERTS TO SAVOR). Tomatoes are a staple in many curries (CHANDIGARH NORTH INDIA MARVELS), and when used to make chutney, they create a spicy, tangy, and aromatic thick gravy. This chutney pairs well with chapati, paratha, dosai, and even idli. However, I recently paired it with our side dishes for a rice meal instead (VEGETARIAN MUTTON GASTRONOMY).

There’s also Takkali Thokku, which I consider another version of tomato chutney. Though it shares similarities with Tamatar ki Chutney, it differs slightly in its ingredients. The recipe I’m sharing is my own version. Plus, I’ll also show you how to make tomato rice. You have choices when it comes to cooking with tomatoes, don’t you? Isn’t it wonderful that Ms. Nava offers you these choices?

Classic Genoise: A European-Style Sponge Cake

(Updated Version)

There’s something about people who bake, have you noticed? Sorry for generalizing, but in my experience, many of these people seem to be full of hot air. They act as if they’re a class above the rest, especially those who don’t bake. Beyond being proud hosts, they can’t stop bragging about how well they bake. And it’s not just about them - they’ll go on about how great their family members bake, even people they barely know. Apparently, everyone in their world bakes superbly. Welcome to the world where, if you can bake, you’re a shining star.

 

But for people like Ms. Nava, baking is about learning. I started baking to understand the techniques and skills involved. I even earned credentials in baking, though I never put them to much use. For me, it’s all about practice - improving and advancing my baking skills. I’ve also baked Lamingtons before, but unfortunately, the recipe has gone missing. No worries, though - in the virtual world, there are hundreds, if not millions, of people sharing cake recipes (INDULGENT CHEESECAKE DELIGHTS).

Sunny Lamb Traditional Apam Balik: A Street Food Delight

While out buying groceries, I stumbled upon Sunny Lamb Traditional Apam Balik. Intrigued, I approached the van stall to explore this concept further. The menu offered a captivating array of apam balik varieties and these are vegan friendly. After considering my options, I chose the ori kelapa parut (original coconut) and jagung cheese/corn cheese. The other varieties were equally tempting, but I decided that three pieces of these Malaysian (EFFORTLESS MALAY DESSERTS) traditional pancakes would be enough to start with. Perhaps next time, I will try the other varieties.

Chinese Ginseng Chicken Soup & Other Nourishing Recipes

(Updated Version)
Roots, barks, herbs, and chicken - these are the essential ingredients for Chinese Ginseng Chicken Soup. Unlike the potent and bitter Korean ginseng, which I’ve tried and found too intense to digest (it made me feel like my body was on fire!), Chinese ginseng is milder, even in soups. I particularly enjoy homemade, healthy, and nutritious Chinese soups.

Making any soup, including Chinese Ginseng Chicken Soup, is really straightforward. If anyone claims they can’t make this soup, I’d be surprised (HANDCRAFTED FISH BALL NOODLE SOUP). It's as simple as adding all the ingredients - roots, barks, and other medicinal herbs from a Chinese medical hall or provision shop - into a slow cooker or simmering on very low heat over the stove.

Mental Health and Productivity: The Case for Corporate Yoga

Author

Ms. Krishnan N, a Zen entrepreneur in her 60s, founded Nava's Zen at 58. With 22 years as a lecturer, including 13 years in the Curtin University of Technology Perth, Australia Degree Twinning Program, she is now a certified yoga instructor, coach, and counselor. Her expertise enriches her current work.

Abstract
Corporate wellness programs are increasingly emphasizing mindfulness, mental health, and work-life balance, yet yoga often remains sidelined. This abstract examines the integration of yoga into corporate wellness initiatives and the benefits it offers. Despite the growing popularity of mindfulness practices such as meditation and breathwork, which originate from yoga philosophy, many organizations overlook yoga's comprehensive benefits. This study explores the disconnect between the promotion of wellness practices and the actual incorporation of yoga into corporate programs. It highlights the extensive benefits of corporate yoga, including improved mental clarity, stress reduction, physical health, and enhanced workplace morale.

Pulut Inti: Classic Malaysian Glutinous Rice with Sweet Coconut

(Updated Version)

When it comes to cooking, do you really need every ingredient listed in a recipe? Not necessarily. If you’re the type who follows recipes to the letter, you might feel compelled to gather every single ingredient. But if you’re like Ms. Nava, you’ll consider what you already have and adapt the recipe accordingly (MALAY DESSERTS MADE SIMPLE).

 

Making do with what you have often involves a bit of creative thinking and improvisation. Take, for example, making pulut inti. Traditionally, it requires banana leaves, but if you’re missing them, why not adapt? I did just that using my Pyrex dish to craft a delicious serving of Pulut Inti. See? You don’t need everything to be perfect to be a food hero (KUIH SAGO KUKUS).

Sambal Tumis Telur/Egg Sambal: Urban Garden's Spicy Trio

(Updated Version)

A little creativity in the kitchen can lead to a delightful revelation of flavors. Indeed, it can. For years, I’ve been making sambal telur, or egg sambal, which traditionally consists of boiled eggs simmered in a spicy chili-based gravy. Over time, I discovered that adding dried shrimp or prawns elevates this dish to a whole new level. The best part? The sambal, enriched with these dried shrimp, resembles the flavor profile of canned dried prawn sambal, which, for me, is perfect for spreading on toast with cucumber slices. Doesn’t that sound fabulous? Of course, it does!

Reviving Minds: Yoga’s Impact on Mental Health

Author

Ms. Krishnan N, a Zen entrepreneur in her 60s, founded Nava's Zen at 58. With 22 years as a lecturer, including 13 years in the Curtin University of Technology Perth, Australia Degree Twinning Program, she is now a certified yoga instructor, coach, and counselor. Her expertise enriches her current work.

Abstract
Yoga, an ancient practice combining breathwork, physical postures, and mindfulness, has emerged as a potent tool for improving mental health. This article investigates the therapeutic benefits of yoga in addressing stress, anxiety, and depression. It reviews recent academic studies to highlight how yoga's integrative approach - through breath regulation, mindful movement, and relaxation - enhances emotional resilience and mental clarity. The paper contrasts yoga with conventional mental health interventions and emphasizes its role as a complementary therapy. By examining current evidence and theoretical perspectives, the study advocates for the integration of yoga into mental health practices, underscoring its potential to rejuvenate and stabilize the mind amidst the demands of modern life.

Keywords: Yoga, Mental Health, Stress Relief, Anxiety Management, Depression, Breathwork, Mindfulness, Emotional Resilience, Complementary Therapy.