- On World No Tobacco Day, let’s take a mindful step toward healing—not just ourselves, but also the planet. Ayurveda teaches us that true wellness arises from harmony with nature’s biodiversity.
- By embracing native herbs and plants like Tulsi and Shatavari, we not only nourish our lungs and calm the mind, but also support ecological sustainability.
- This Tulsi & Shatavari Millet Upma is more than a meal—it’s a celebration of India’s rich plant heritage and a conscious choice for detoxification, lung health, and emotional balance.
Ingredients (Serves 2)
- Little millet (or barnyard/kodo millet)- ½ cup
- Water-1¼ cups
- Fresh Tulsi leaves -10–12 (or ½ tsp dried)
- Shatavari powder-½ tsp
- Grated carrot -¼ cup
- Chopped spinach or moringa leaves -¼ cup
- Cow Ghee or sesame oil -1 tbsp
- Mustard seeds- ½ tsp
- Cumin seeds – ½ tsp
- Curry leaves -5–6
- Grated fresh ginger -½ tsp (optional)
- Pink salt or rock salt – to taste
- Lemon juice – 1 tsp
- Coriander leaves – for Garnishing
Method of preparation
- Rinse and soak millet for 20–30 minutes.
- In a pan, heat ghee.
- Add mustard, cumin, curry leaves, and ginger.
- Saute chopped vegetables for 2–3 minutes.
- Add Tulsi leaves.
- Add soaked millet, water, and salt and stir well and add shatavari powder.
- Cover and cook on low flame for 10–12 minutes until the millet is soft.
- Switch off heat, sprinkle lemon juice, and cover for 5 mins.
- Serve warm.
- And garnish with coriander leaves.
Benefits of the ingredients –
Little Millet (or Barnyard/Kodo Millet
- Light to digest (laghu), supports clearing Kapha from lungs and boosts stamina after toxin buildup.
- High in magnesium and antioxidants,promotes lung tissue repair and supports sustainable, biodiversity-friendly farming.
Fresh Tulsi Leaves (Ocimum sanctum)
- Rasayana herb that purifies Pranavaha Srotas (respiratory channels), reduces cravings, and uplifts emotional wellness.
- Anti-inflammatory and adaptogenic which protects lung health, boosts dopamine, and aids in withdrawal symptoms management.
Shatavari Powder (Asparagus racemosus)
- Balances Vata-Pitta, deeply nourishes mucosal linings, strengthens Ojas (vital immunity) weakened by tobacco.
- Restores adrenal balance, repairs gut and respiratory tract linings, reduces stress-induced hormonal imbalances.
Grated Carrot
- Sweet (madhura) and cooling, promotes tissue regeneration (Dhatu pushti) damaged by heat and smoke.
- High in beta-carotene (Vitamin A precursor) which supports lung epithelial healing and boosts skin, vision, and immunity.
Chopped Spinach or Moringa Leaves
- Balances Pitta and nourishes Rakta Dhatu (blood tissue), improving vitality after tobacco abuse.
- High in iron and folate which restores blood oxygenation, boosts immunity, and moringa enhances global biodiversity efforts.
Ghee (or Cold-Pressed Sesame Oil)
- Acts as a yogavahi (carrier) enhancing herb absorption, nourishes lungs and soothes inflamed tissues.
- Rich in healthy fats and antioxidants; protects against oxidative damage and carries fat-soluble nutrients deep into tissues.
Mustard Seeds
- Stimulates digestive fire (Agni), clears phlegm accumulation, and aids detox post-tobacco use.
- Contains glucosinolate which helps detoxify carcinogens and supports natural pest control, promoting biodiversity.
Cumin Seeds
- Enhances absorption of nutrients, supports lung clarity, and reduces bloating caused by tobacco-related gut sluggishness.
- Contains cuminaldehyde which aids digestion, reduces respiratory inflammation.
Curry Leaves
- Blood purifier (Rakta shodhak) and mild rejuvenator (Rasayana) for post-toxin detoxification.
- High in antioxidants and iron which protects liver health, supports blood purification, and grows easily with minimal resources, aiding biodiversity.
Fresh Ginger (Optional)
- Clears Ama (toxins) and supports decongestion of respiratory channels.
- Natural anti-inflammatory which reduces lung inflammation, soothes a smoker’s cough, and encourages biodiversity through companion planting.
Rock Salt (Saindhava Lavana)
- Enhances taste without aggravating doshas, improves digestion, and balances electrolytes post-dehydration.
- Natural source of trace minerals which restores electrolyte balance disrupted by tobacco use and is harvested with low environmental impact.
Lemon Juice
- Stimulates salivation,aids digestion, and supports cleansing of toxins from the subtle channels (srotas).
- Rich in Vitamin C which boosts immunity, combats oxidative stress induced by smoking, and supports ecosystems by attracting pollinators.
Calories value for per serving –
215 calories ,6–7 grams of fat ,32–35 grams of carbohydrate , 5–6 grams of Protein.
Tip–
Can add a pinch of Trikatu (dry ginger, black pepper, and pippali) to the tempering for an extra boost in lung detox and metabolism.
