Ghee vs Oil: Which is better for consumption?

Commonly referred to as clarified butter, ghee is a natural and traditional source of fat often used in Indian kitchen for cooking especially in winters. But these days to maintain fitness, people have started cutting down on ghee and have started to include refined oils in their kitchen which are much more harmful than ghee.

Refined oils are obtained after treating natural oils with various chemicals and thus oil has disadvantages that can turn out to be harmful in the long run. Nickel (chemical) is used in the refinement process which has adverse effects on the liver, skin and respiratory system. In addition to this, refined oils have also been linked with diseases such as cancer, diabetes, stroke, and kidney ailments.

Whereas, ghee apart from enhancing the taste, it also provides strength, vigour, and vitality to the body. Now, let’s take a look at the health benefits of ghee in detail:

  1. Ghee contains conjugated linoleic acid which is a type of omega-6 fatty acids that are healthy and can make you burn fat and lose weight.
  2. Ghee includes medium-chain fatty acids which are processed & absorbed by the liver and burned as energy. Thus, ghee is an excellent source of energy for athletes and people with an active lifestyle or anyone who find it difficult to get through the day.
  3. Ghee contains a rich variety of fats and high levels of monounsaturated fatty acids (MFA) which helps in reducing the levels of bad cholesterol (LDL) and increases the levels of good cholesterol (HDL).
  4. Our bodies convert fiber into butyric acid that has many benefits one of them being aiding digestion. And, ghee is rich in butyrate that helps decrease inflammation, heal digestive track and keep it healthy.
  5. Being rich in vitamin D & E, butyric acid and loaded with detoxification properties, ghee stimulates the production of T-cell production which balances the hormones that maintains healthy metabolism and promotes an alkaline environment in the body, making it extremely difficult for disease to thrive.
  6. These days, there are high cases of people complaining to have dryness, itching, burning and aching in eyes. And, Ayurveda suggests cow ghee is the best tonic for the eyes. Significant levels of vitamin A in ghee helps in maintaining eye health.
  7. High levels of vitamin K2 in ghee helps the body absorb calcium that promotes healthy bone health and prevents tooth decay.
  8. Ghee is also ideal for those with lactose intolerance as during the preparation all the dairy residues are simmered off.

Apart from this, there are many other benefits of ghee for hair and skin apart from cooking, click here to explore.

Verka Ghee is produced from fresh cream that maintains its natural flavour and aroma. It is manufactured in hygienic condition and is conveniently available across all markets in Punjab and Chandigarh.

Harmful side effects of Drinking Soda

Do you often drink soda? Do you know it can have a serious impact on health and further leads to cancer?

Sodas are full of sugar, chemicals and have zero nutrition value. Before trying to quench your thirst with it, take a look at the harmful effects of soda drinks on the human body here:

  1. High Sugar Content
    One 12-ounce can of soda contains close to 50 grams of added sugar that counts 13 teaspoons. And, thus exceeds the daily limit of 9 teaspoons of sugar for men and 6 for women. Therefore, an increased level of sugar consumption can lead to increased chances of becoming diabetic.
  2. Increased Risk of Cancer
    As soda drinks are high in sugar thus increases the insulin levels which feeds tumours. And, the chemicals that are used for colouring in soda drinks can also boost the chances of developing breast cancer, prostate cancer, and pancreatic cancer.
  3. Causes Sleep Disorders
    Soft drinks contain caffeine that affects our nervous system and alters mood and behaviour. Also, it prevents drowsiness by blocking the hormones and sleep inducers making you stay awake for long.
  4. Corrodes Teeth
    Tooth decay is one among the major effects of carbonated drinks on the body. Soda contains added ingredients that are acidogenic and carcinogenic and thus causes corrosion of enamel from teeth.
  5. Causes Weight Gain
    Soda contains many flavour enhancers full of sodium, artificial acids, sweeteners, and other additives that contain hidden calories leading to weight gain over time.
  6. Causes Fatty Liver
    Liver damage is usually linked with consuming alcohol but one of the harmful effects of soft drinks also includes fattening of the liver.
  7. Loss of Calcium
    Due to the presence of phosphorus in aerated drinks, chances of calcium loss from the body through the kidneys is increased.
  8. Risk of Heart Diseases
    Sugar intake has always been linked to high blood sugar, high triglycerides in the blood and dense LDL that are the major cause of cardiovascular diseases.

Now that you know why soda is bad for you, you must consider replacing it with healthier beverages such as milk, lassi, lime water, shakes, fresh juice, coconut water, and herbal teas. You can also consider Verka Beverages as they have a huge variety of healthy drinks such as lassi, flavoured milk, aam panna, sugar-free banana, and many other drinks to choose from. All of these beverages come in Tetra as well as glass bottles’ packaging that makes it easy to carry. Also, all Verka beverages are packaged in hygienic state-of-the-art facilities and meet the requisite FSSAI standards. Visit to explore Verka milk and milk products that are not only tasty but also promotes good health.

Health Benefits of Skimmed Milk

Skimmed milk is a low-calorie and low-fat version of traditional full-fat milk. Many people hold this notion that nutrients of regular fat milk are withered-off from skimmed milk. But, this isn’t true as skim milk is prepared through the process of centrifugal separation where only fat molecules are extracted from the milk.

Is skim milk healthy?

Check out some health benefits of skimmed milk that will encourage you to have skim milk daily.

  1. High in Protein
    Skim Milk contains all nine amino acids that are beneficial in maintaining lean muscles. Therefore, having skim milk protein helps to build muscles more quickly and further to maintain them well. Also, skim milk contains casein protein which is easy to digest. Therefore, having skim milk is healthy for those looking for a safe, natural and rich source of protein.
  2. Rich Source of Calcium
    We all know milk is the best source of calcium but did you know that skimmed milk provides more calcium than the whole milk variants? There are various tissues in our body that need calcium to function and having a cup of skim milk can provide 30% of daily calcium requirements.
  3. Aids Weight loss
    Skimmed milk is prepared by skimming off the cream that contains fat hence making it a low-fat drink. The absence of saturated fat helps prevent weight gain but offers the same amount of goodness as of whole milk. Therefore, having skimmed milk for weight loss is the best choice.
  4. Rich in Minerals
    Skimmed milk is rich in essential minerals such as selenium, phosphorous, magnesium, potassium, zinc, and calcium. Potassium helps in the proper regulation of blood pressure and heart function. Whereas, calcium we know helps build strong bones and teeth.
  5. Low in Cholesterol
    High cholesterol can lead to various heart diseases. For those suffering from high cholesterol levels or want to maintain healthy levels of cholesterol, switching to skimmed milk is a healthy option.

Note: Children under the age of two years should not drink skim milk as it does not have enough fat required for infant’s healthy growth.

If you are looking for skim milk in India or in Chandigarh, consider buying Verka Skim Milk. Pasteurised and hygienically packed in advanced milk processing plants, Verka skim milk meets the requisite FSSAI standards.

Best and Worst Foods for Diabetics

Have you recently been diagnosed with diabetes? Wanting to know the best food to eat for diabetes? No doubt that the market is flooded with sugar-free food products for diabetes, but doesn’t mean you have to completely give up on eating good tasty food altogether.You can still enjoy having a wide range of delicious food but only when you know what food to avoid with diabetes and what to have.

Here we bring you the list of best and worst foods for diabetics that will help you to keep blood sugar level in the safe range without compromising on taste.

  1. Starch: We all know that starch is not good for people with diabetes as they raise blood glucose and increases the chances of gaining weight. But instead of totally avoiding starchy food for diabetes, you can indulge in the ones that have the right amount of it.
    Have: Brown rice, whole grains, oatmeal, quinoa, baked sweet potato, or anything made with whole grains.
    Avoid: Processed grains such as white flour, white rice, white bread, fried potatoes.
  1. Dairy: There’s no such thing as avoiding dairy and milk products to overcome diabetes. According to research including dairy as part of a well-balanced diet can rather be beneficial at preventing and managing diabetes.
    Have: Skimmed milk, low-fat yogurt & cheese, sugar-free ice cream, curd
    Avoid: Whole milk, cottage cheese
  1. Vegetables: Vegetables should be a central part of the diet for diabetics. Take a look at what is best and worst vegetables for you.
    Have: Fresh vegetables whether raw, steamed or roasted like spinach, eggplants, onions, carrots and red peppers.
    Avoid: Canned vegetables and vegetables cooked with butter. Try to limit the intake of sodium through all sources.
  1. Fruits: Fruits are naturally low in fat and a good source of vitamins, minerals, carbohydrates, and fiber. For a diabetic friendly diet, include fruits that are rich in micronutrients, low in carb and low in GI (Glycemic Index).
    Have: All fresh fruits, low-sugar jams, etc
    Avoid: Canned fruits, jelly, jams, fruit drinks.
  1. Drinks: No more hesitation now while having your favourite drink.
    Have: Lemon juice, light beer, sparkling water, coffee, lemon tea, green tea, sugar-free drinks
    Avoid: Packaged juices, regular sodas, sweetened tea, wines
  1. Protein: High protein diet can increase the risk of cancer and heart diseases. However, plant-based protein diet can be a safer option for those having diabetes.
    Have: Fish and seafood, chicken, breast meat, and eggs. If vegetarian, then take plant-based protein such as tofu, beans, nuts, or seeds.
    Avoid: Fried fish, red meat, chicken, pork

Knowing what to eat with diabetes is the key to lower down insulin levels and stabilize blood sugar levels. However, make sure you consult a doctor or a nutritionist first before including or excluding anything from your diet.

Easy and Healthy Summer Picnic Recipes

Summers are here and everyone is planning for their midyear vacations. One of the most fun activities that most families enjoy every summer vacation is going outdoors for picnics. Picnics offer a great time to meet loved ones, enjoy the weather, play games and food of course.

Here we bring some easy and healthy snacks and recipes that will serve as the best food for picnic basket:

  1. Sandwich
    Sandwiches are the best options for picnic snacks as they can be made in advance and carried during travel with ease. While choosing the bread make sure you do not choose a super soft one as they can go soggy.
    Take some butter and cheese spread in a bowl and mix them together. Add roasted pepper olives, tomatoes, and all other veggies that you wish to use. Spread this mixture evenly on one side of the bread and you can add boiled potatoes slice, turkey, ham or salami as per your choice. Finally, add a cheese slice to give it an extra cheesy flavour and your sandwiches are ready.
  1. Veggie Rolls
    Veggies Rolls serves as easy and healthy snacks. To prepare this, heat some Verka butter in a pan and add chopped tomatoes, capsicum, onions and salt. Cook these until they are tender yet crunchy and add boiled corns & chopped paneer into it. Now, turn off the heat and keep it aside. Now, warm all chapattis with Verka butter and spread some Verka cheese spread on it. Scatter the veggies on it and drizzle some oregano and ketchup if you like. Roll it firmly, secure it with a toothpick and pack each individually in silver foil.
  1. Ready-to-Drink Beverages
    When looking for picnic food ideas, ready-to-drink beverages are good options for those avoiding to prepare liquids on own and are afraid of getting spilt on the go. Verka has a wide range of beverages that can be enjoyed by all age groups. From sweetened flavoured milk, lassi to refreshments such as aam panna, nimbu paani, mango shake, etc. Verka beverages are available in tetra packs & glass bottles and thus are easy to carry in Tiffins and picnic baskets.
  1. Cold Macaroni Salad
    One of the easy picnic recipes is cold macaroni salad. Macaroni is loved by all and carrying a colder version of it enables you to have it anytime without bothering to reheat it. Here’s how to prepare one; take boiled macaroni and drain excess water. Take a large bowl and mix together mayonnaise, red chilli flakes cheese spread, vinegar, some sugar, mustard sauce, salt and pepper. Stir in some diced onions, celery, carrot, corns, capsicum and macaroni. Refrigerate it overnight or at least for 4 hours and enjoy serving it cold.
  1. Cheese Cheelas
    Cheelas are desi versions of pancakes and serve as a nutritious snack. It is easy to prepare and can also be served as kids lunch box. Mix together besan and salt to make a thin batter. Take a pan heat some Verka ghee and sauté onion with all other veggies that you wish to add. Now keep the mixture aside and in the same pan put some oil/butter or ghee and ladle some besan batter into it. Spread the batter into a neat round circle and cook from both sides. Now, remove the cheela and add the veggie fillings and cheese single to it. Roll up the Cheela and pack individually in silver oils.

All the above-mentioned recipes can be enjoyed by both kids and adults so you don’t have to worry about anyone staying hungry.

Healthy Food Items to include in your Summer Diet

The soaring temperature in summers outside raises the internal body temperature thus increasing the heart rate and making the blood vessels to expand. And, when this blood is pushed outside towards the body surface for cooling, the muscles, brain and other internal; organs are not supplied with enough of blood. This causes heat strokes, heat cramps, severe headaches, diarrhoea, vomiting and in extreme cases it may even lead to death.

So drinking ample water is a must! Apart from that fluid with electrolytes should also be consumed daily. With summers in full swing, it is advised to include light and healthy fruits and vegetables to your summer diet.

  1. Cucumber
    Packed with nutrients like Vitamin K, Vitamin C, Magnesium, Riboflavin, B-6, Folate, Pantothenic acid, Calcium, Iron, Phosphorus, Zinc and Silica, Cucumber is a healthy food item to include in your salads during summers.
  1. Coconut Water
    Due to the high concentration of fibre, coconut water helps cure indigestion. In addition to this, coconut water is also considered as a cure to a hangover, aids weight loss, controls high blood pressure, and helps to keep you hydrated on excruciating summers.
  1. Watermelon
    Watermelon is a good source of electrolytes which hydrates and replaces the minerals that are lost while sweating. It is also known to protect the skin against harmful sun rays. Also, keeping the body cool and hydrated stabilizes the mood and sharpens the memory.
  1. Curd
    Curd is cooling, soothing, nutrition and light and thus helps aid digestion, boosts immunity, releases anxiety & stress, promotes bone health, improves skin health, helps in weight loss. Including curd in your daily summer meals can also improve the absorption of vitamins and minerals from other foods.
  1. Green Vegetables
    Lettuce, broccoli, mushrooms, raw spinach, kale, zucchini, hot peppers, bottle gourd, and pumpkin are some summer vegetables that are good for health. They provide protection against the sun’s heat, detoxify the body and reduces inflammation.
  1. Lime water
    Lime is rich in Vitamin C and thus turns out to be really good for the skin. Drinking lemon water also helps get rid of the bad breath. Being rich in citric acid, lemon water prevents the formation of calcium stones in kidneys. Having lemon water daily in the morning also helps to clean your body. In addition to this, it hydrates the lymph system, treats constipation and balances pH levels.
  1. Tomatoes
    Did you know that eating tomatoes can provide protection against the sun? Tomatoes contain lycopene antioxidant and protective mechanisms that can lower the risk of cardiovascular diseases, protects skin from UV damage, osteoporosis, and cognitive dysfunction such as in dementia and Alzheimer’s. Therefore tomatoes are healthy food for summer and a must-have in your daily diet.
  1. Corns
    Being rich in vitamins A, B, E and many minerals, corns are extremely high in fibre and thus helps in preventing various digestive disorders. Corn also contains lutein and zeaxanthin, the two antioxidants that are well known to protect from the harmful ultraviolet rays and lowers the risk of developing age-related macular degeneration.
  1. Iced Tea
    From soothing stress to providing numerous minerals, iced tea is more than just a refreshing boost in summers. Having green tea regularly may also lower the risk of Alzheimer’s and diabetes. Also, it boosts anti-oxidants that helps fight cell-damaging free radicals in the body.
  1. Blackberries and Raspberries
    Blackberries and Raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates. Having them every day reduces hunger and increases feelings of fullness which helps in managing food craving and further in maintaining weight.

Now that you know what to eat in summer, start including these healthy summer foods in your diet to soothe yourself under the sun and reap other health benefits.

Health Benefits of having Turmeric Milk Everyday

Turmeric is known to have antibiotic properties and contains a chemical compound known as ‘curcumin’ that has the ability to get absorbed in the fat and tissues of our body. When we add this to the milk, it creates a perfect medium through which curcumin travels fast to those fats and tissues, making its absorption smoother.
This combination i.e turmeric and milk is also an effective remedy to prevent many health-related issues. Here are some health benefits of having the golden turmeric milk every day:

  1. Purifies Blood
    One of the main benefits of turmeric milk is that it purifies the blood. Having this milk can help boost the blood circulation and cleanses the blood vessels and lymphatic system from all impurities.
  1. Prevents Cancer
    ‘Curcumin’ in turmeric is found to be effective in killing cancer cells and limiting their ability to spread and damage the DNA. Having turmeric milk regularly can help prevent cancer growth in the initial stages.
  1. Promotes Digestion
    Anti-inflammatory properties present in the turmeric milk helps manage digestive issues by promoting digestion, preventing stomach ulcers and diarrhoea. Bloating, gas, heartburn and other gastrointestinal infections can also be treated with a cup of milk with turmeric every day.
  1. Improves Reproductive Health
    The antispasmodic property of turmeric milk benefits the women by easing the menstrual pains and normalising the menstrual cycle. In addition to this, turmeric milk is also said to be beneficial in Leukorrhea, Endometriosis, Fibroids, and for women with hormonal imbalances. Having this golden milk benefits the women of all ages and boosts the female reproductive health.
  1. Remedy for Cough and Cold
    Due to antiviral and antibacterial property, turmeric milk is an effective remedy for cough and cold and relief’s sore throat. Having warm turmeric milk increases the mucus production which flushes out the microbes from the respiratory tract.
  1. Fights Respiratory Issues
    Turmeric milk helps eliminate any pathogens or infectious agents from the respiratory system. Being antimicrobial, it fights against bacterial and viral infections. It is an effective remedy for asthma, bronchitis, and also provides quick relief from sinus and lung congestion.
  1. Aids Weight loss
    Yes, turmeric milk does help lose weight! As turmeric contains dietary fiber, having milk with turmeric prevents weight gain by helping you get rid of the extra fat deposited in your body.
  1. Promotes Good Sleep
    Promoting good sleep is another well-known health benefit of the golden turmeric milk. It produces amino acid – tryptophan and thus having it warm in at night before bed helps you relax, calm the mood and thus promotes an undisturbed sleep all night.
  1. Reliefs Joint Pains
    Turmeric is known as a ‘natural aspirin’ in Ayurvedic medicine and therefore reliefs all kind of aches, swelling and pain. Presence of calcium in the turmeric milk also helps in strengthening the joints and keeps the bones healthy. Having this milk a daily basis can avoid osteoporosis and arthritis in future.
  1. Adds glow to the skin
    The antioxidant and anti-inflammatory properties of turmeric milk fights against ageing, acne, scars, skin eruptions, and eczema. Having turmeric milk smoothen your skin; removes fine lines, lightens the blemishes and helps your skin to glow naturally.

Now that you are aware of the endless benefits that the turmeric milk has to offer, start including it in your diet to reap the benefits that you always wanted! You can also consider buying Verka Milk as it is available in a range of variants providing its customers with fresh and healthy milk that meets the PFA standards!

How to Cure Indigestion Easy & Fast

With scorching heat, it can get difficult every day to stay cool. This causes health issues and one on them being indigestion. There are certain trigger foods that cause indigestion when the body gets heated and thus causes bloating.

Here are some symptoms of Indigestion:

  • Bloating
  • Burping
  • Hiccups
  • Difficulty in swallowing
  • Abdominal pain
  • Heart Burn (Acid Reflux)
  • Nausea with and without vomiting
  • Constipation or Diarrhoea

Foods to Avoid Indigestion:

  1. High Fat – Food high in fat slows down the digestion process therefore, avoid having fried food, full-fat dairy, ham & bacon fat, ice cream, and greasy foods.
  2. Chocolate – Avoid having chocolate in summers as it contains caffeine and the bromine which can cause acid reflux and burning sensation in the esophagus.
  3. Spicy Food – Stay away from spicy foods that contain onions, garlic, etc as they can trigger heartburn.
  4. High Fibre – If you are already suffering from indigestion issues then you must ignore high fibre foods as they can increase bloating and abdominal cramps.
  5. Fizzy Drinks – Soda and carbonated beverages are some of the main causes of reflux and therefore you must stay away from fizzy drinks.

How to Cure Indigestion fast

Digestion plays a huge part in one’s well being. When the food does not get digested properly, it gets collected in the intestines. And, if this waste continues to accumulate for long, it can lead to unwanted health issues in future.
Therefore, to keep the digestive system running smoothly, it is important to know what food is good for indigestion. We have shared below the list of foods that can help you fight all digestive disorders:

  1. Coconut Water
    Unsweetened coconut water contains electrolytes that maintain the body’s pH balance and controls acid reflux.  Natural coconut water is rich in fibre & helps with regular bowel movements. In addition to this, it also has cleaning properties that help flush out toxins from your body.
  1. Non-Citrus Fruits
    Non-citrus fruits such as bananas, apples, papaya, pear, and melons are high in anti-oxidants, potassium and fibre. Having these fruits hydrates the body, keeps acidity at bay and reduces pH levels.
  1. Cold Milk
    Having cold milk neutralizes acids in the stomach and combats acidity. Anytime you feel heartburn or any other symptom of indigestion, have a glass of cold unsweetened low-fat milk.
  1. Ginger
    Ginger has anti-inflammatory properties that help relieve gastrointestinal irritation and can also ease heartburn. Having ginger tea and adding ginger to your food can help ease the symptoms.
  1. Curd & Lassi
    The presence of natural bacteria in curd & lassi makes it an effective remedy for acidity. Having lassi and curd after meals restrict the formation of acid and keeps the digestive system healthy.

 Now that you are aware of the best food for indigestion, make sure you include these in your summer diet to keep your gut healthy.

 Note: If you are suffering from diabetes, gastroenteritis or any other health disorder, consult a doctor before adding or eliminating anything from your diet.

Safe Dairy Products for Lactose Intolerance

Do you have dairy lactose intolerance and finding it difficult to find the right food products to include in your daily diet? We have talked about everything you should know about lactose intolerance, the right diet, food to have without cutting down on dairy and other sources of calcium & vitamin D.

What is Lactose Intolerance?

Lactose Intolerance is a disorder with an inability to fully digest lactose (natural sugar) found in milk and dairy products. This is caused by the deficiency of an enzyme in the body called lactase that is needed to break down foods containing it.

Symptoms of Lactose Intolerance

  1. Abdominal cramps
  2. Bloating
  3. Diarrhoea
  4. Vomiting
  5. Occasional Constipation
  6. Gas

Dairy Products for Lactose Intolerance

Being lactose intolerant does not mean that you cut all dairy products out of your diet. If you’re lactose intolerant but not allergic to milk, you can consider having low-lactose dairy foods, some of them are mentioned below:

  1. Cheese
    Processed and Natural cheese are lower in lactose than regular milk. But, hard cheese such as ricotta, cheddar, Swiss and parmesan has the lowest levels of lactose.
  1. Curd
    Presence of bacteria in curd feed on sugar and breaks down lactose thus helping in digesting lactose. You can also consider probiotic yoghurts as they contain live cultures of bacteria.
  1. Butter
    Butter is prepared by churning milk/cream to separate its solid fat and liquid components. This removes maximum lactose during processing and the end result contains 80% fat making butter a safe food for lactose intolerant.
  1. Dairy-Free Sources of Calcium
    There are some people who cannot tolerate dairy at all. For those, having dairy-free sources of calcium can help manage the symptoms of lactose intolerance.

Here are a few things you can add to your lactose intolerance diet:

  • Spinach
  • Broccoli
  • Almonds
  • Rice, Soy and Almond Milk
  • Dark green leafy vegetables
  • Salmon, Tuna and other small fish with soft bones

Note: People with lactose intolerance can probably try taking small servings of the above-mentioned products to see if they can tolerate it.

List of Foods to Avoid for Lactose Intolerance

  1. Regular Milk
  2. Cream
  3. Icecream
  4. Bread
  5. Baked Food
  6. Processed Cereals
  7. Powdered meal replacements
  8. Pancakes
  9. Instant Potatoes
  10. Salad Dressings

Note: If having or eliminating any of the above products is still causing any symptoms, consult your nutritionist.

Discover the Truth about Milk: Myths and Facts

Is milk good or bad for you? The question that creates confusion among most people and mostly stems from misconceptions. With the internet full of pros and cons of having milk there are so many myths about milk that keeps us away from a glass of milk full of calcium and vitamins.

Here are some milk myths and facts that will help you discover the truth about milk.

  1. Myth: Raw Milk is healthier.
    Fact: Raw milk can pose serious health risks.
    Raw milk is unpasteurised and therefore contains harmful microorganisms that can pose serious health risks and exposure to dangerous bacteria such as E. coli, listeria, campylobacter, and salmonella.
  1. Myth: Milk causes early puberty.
    Fact: Genetics, the prevalence of obesity, hormone disorders, and brain abnormalities are some common causes of early puberty.
    Bovine Growth Hormone found in cow’s help produce milk. After the pasteurization, these hormones are destroyed and the remaining traces are broken down during the digestion process and therefore have no effects on the human body and do not influence the onset of puberty.
  1. Myth: Milk and dairy products leads to weight gain.
    Fact: Unsweetened and low-fat milk can help lose weight.
    Excess of anything is bad and same is the case with milk. If you are avoiding weight gain and working towards fat loss then it is important that you burn more calories every day than you take in. Unsweetened and low-fat milk the best to lose weight.
  1. Myth: Milk is bad during cough and cold.
    Fact: Turmeric milk is an effective way to fight against cold and cough.
    Plain milk can make the phlegm thicker and thus cause irritation to the throat. If you are having cough and cold, turmeric milk can help fight as it is full of antioxidants that helps boosts immunity.
  1. Myth: Carton Milk is synthetic.
    Fact: Carton milk maintains nutritional value and long shelf life.
    Carton UHT milk is ultra-high temperature milk prepared by processing the milk at high temperatures to get rid of pathogens. This packaging is used to make milk shelf-stable and preserved with nutrients without adding any preservatives.

We hope this has helped you become an informed consumer. Now, make sure that you don’t give up your glass of milk so easy.

Vital Nutrient Food Sources for Kids

Motherhood comes with a lot of responsibilities as well as challenges that revolve around child’s nutrition, hygiene and sleep. These three factors are majorly responsible for the child’s growth especially for those falling under the age bracket of 8-14 years.

Every parent is advised by family, friends and doctors that their child should be having a ‘balanced and nutritious diet for stronger immune’. But, the question arises that what does a nutritious diet involve? To develop a stronger immune, here are some vital nutrient food sources for kids that every parent should know.

  1. Green Leafy Vegetables
    Rich in Vitamins, calcium and Iron, Green leafy vegetables are an important source of nutrient for kids. Iron builds healthy blood cells (RBC’s) that carries oxygen to the body since the deficiency of Iron can lead to weakness and anaemia. Also, deficiency of vitamins affects the eyesight. Therefore, ensure that you include green leafy vegetables such as Spinach, drumsticks, mint, coriander, cereals, beans, whole grains, nuts, etc in your kid’s meal.
  1. Fruits
    Fruits are rich in Vitamin C that helps boost immunity and can help the child fight off the common cold. Vitamin C strengthens the walls of blood vessels, holds the cells together and helps in healing the wounds. Therefore, encourage your child to have fresh fruits such as oranges, papaya, apple, strawberries, kiwi, mango, etc and avoid having canned ones.
  1. Bread and Potatoes
    For kids, carbohydrates are an important source of instant energy and also helps the body to use fat and protein for building and repairing tissues. You can consider carbs such as bread, rice, and potatoes.
  1. Legumes
    Legumes are family of vegetables or plants having a shell with seeds inside sometimes referred to as pulses. Legumes provide plant tissue that is high in protein and is a great source of vitamins, iron, potassium, magnesium, zinc, and fibre. For kids, Legumes are an effective source of providing energy, improving immunity and growth. Therefore include peas, beans, peanuts, and lentils in your kids daily diet as they also serve as best nutrients for skin & hair growth.
  1. Milk & Dairy Products
    We all know that calcium is essential in building strong bones & teeth and thus, every parent should make sure that their kid includes a calcium source in their diet every day at least till the age of 18. Having a good intake of calcium also decreases the chances of getting osteoporosis later in life. In addition to this, calcium is also important for blood clotting & for nerve, muscle, and heart function. Therefore, include dairy products such as milk, cheese, yoghurt, lassi and paneer.

Note: Limit the intake of trans fat & added sugars and make your kid have naturally sweetened food and healthy fats.

Now that you know the best nutrient food sources for kids, make sure you start including them in your child’s daily diet at the earliest.

Reasons why Cheese is good for you

Cheese is sometimes considered as a fattening and unhealthy dairy product. People often avoid having cheese, especially when on a diet. But, apart from having a great taste and high-fat content, there are many nutritional benefits of cheese for health. To know why cheese is good for you, take a look at some of the benefits listed below:

  • High in Calcium: Cheese is a rich source of calcium that helps keep the bones healthy and also prevents tooth enameling. Also, cheese helps produce saliva that restores the PH levels after having a meal and thus rinses away bacteria and sugar from the teeth.
  • Supplies Probiotics: Probiotics found in cheese helps boost immunity to fight with infections and diseases.
  • Rich in Vitamins: Vitamins such as B6, A, B12, folate, iron, zinc, and phosphorus are found in many types of cheese which in combination with certain kind of proteins promotes anti-inflammatory benefits and improved vision.
  • Provides Protein: Being high in protein, cheese helps secrete insulin, controls the glucose and thus lowering the risk of developing diabetes.
  • Improves Cholesterol: Some studies show that cheese might lower down LDL cholesterol as compared to other fat sources.
  • Increases Muscle Mass: Cheese such as ricotta is known to increase muscle mass in healthy adults and thus making them stronger.
  • Makes you Feel Fuller: Fats and proteins found in cheese make you feel satiated and carbohydrates provide energy to your body, and thus making you feel fuller for a long time and also helps keep your carvings away.

Note: These benefits only works if the cheese is consumed in moderation. To know how much and what kind of cheese is good for you, get a health analysis & a custom diet plan from your nutritionist.

Including cheese in your diet does not mean having pizza and pasta. There are many healthy ways to include cheese in your diet to gain its nutritional advantages such as adding it in your salads to make it more interesting and tasty. Dressing the salad with shredded cheese will spruce up the taste. Same is the case with soups, you can glam up your classic soups such as spinach, tomato or other soup by just adding some processed cheese on top and it will ensure rich and creamy taste. Cheese is something that you can add to almost every dish that you make; be it sandwiches, kaathi rolls or tarts.

So, what are you waiting for? Create a healthy food plan for yourself that includes a moderate amount of cheese. You can also consider buying Verka Cheese that will surely make your meal tastier and healthier.

Which Milk is best for Weight loss?

If you are working towards losing weight and getting in shape, it is important to make sure that you’re burning more calories each day than you’re taking in. As we all know that milk is an essential part of the daily diet but with a huge variety of milk available in the market, a lot of people tend to get confused in deciding which milk is better for weight loss. Unsweetened and non-fat milk can do wonders here and then there are several other options too. Let’s take a look at the best milk to drink to lose weight.

Soy Milk:
Soy milk is made from ground soybeans and thus serves as a great choice for those who are vegan or are lactose intolerant. The monounsaturated fats found in soy milk decreases intestinal & blood fat and absorption of cholesterol. Also, phytosterol in soy performs fat blocking function. In addition to this, soy milk also contains fat-burning vitamins – riboflavin and vitamin B12 which helps produce more energy and increases metabolism to make you burn off fat more efficiently.

Almond Milk:
Due to the processing of almond milk, only a very small portion of almonds is present in the milk and thus it does not create high amounts of calories and fat as originally almonds have.

Almond milk is full of heart-healthy flavonoids that keep the cholesterol in control. In addition to this, it is rich in Vitamin E, low in sugar, a source of calcium, rich in vitamin D and low in potassium and phosphorus. Therefore, including Almond milk in weight loss diet is a great option for those who are allergic to soy, are vegan and wishes to get in shape without excluding milk from their diet.

Skimmed Milk:
Being free from fat or having less than 0.5 gram of fat makes skimmed milk the best milk to drink to lose weight especially for those who are not looking for lactose-free and vegan options. Verka Skimmed milk is easily digestible, rich taste and extremely low in fat. It is pasteurized and hygienically packed in advanced milk processing plants through milk pouch filling machines.

Cow Milk:
Cow milk contains low-fat content than buffalo milk and therefore is lighter and easy to digest. It is high in phosphorous & vitamin B12 and an excellent source of protein and calcium. Being rich in calcium and vitamin D, cow milk helps to body burn calories by increasing the metabolism of fat. Verka Cow milk meets the requisite FSSAI standards and comes in convenient packing of 500 ml and 1.5 litres.

So, after reading the above options now you know which milk is better for weight loss and will improve overall health. Also, in your attempt to lose weight, make sure you stay away from fizzy drinks, oily and fried food, and alcohol.

Benefits of eating Desi Ghee everyday in Winters

Winter has set in and now, it’s the time to revamp your kitchen. Just the way methi, saag, palak and gaajar have replaced the summer veggies, time to swap your refined oil with verka desi ghee.

“Ghee being a fat soluble vitamin that is rich in vitamin A, D, E, K. Ghee helps our body to absorb and make use of these vitamins. So basically it helps in digestion and enhances eyesight, keep muscles healthy and take out impurities from the body. Most importantly it has a softening effect and prevents dryness of skin which is quite common during winter season. 1/2 a tea spoon of ghee is good during morning followed by a hot beverage like green tea or regular tea / coffee.” says Sandhya Gugnani, a celebrity nutritionist.

Here are some benefits of eating desi ghee every day in winters:

  1. Eases constipation:
    Craving for fried food during winters knows no bound. Greasy foods like fries, potato chips, and hot buns are not so good for digestion. These foods are high in fat, low in fibre, and thus the water content in the stool lower downs, making it dry and harder to push out. Ghee is an effective remedy for those suffering from constipation and eating ghee during pregnancy benefits the mother as well. Having a cup of hot milk with 1 spoon full of desi ghee at bedtime can help get fresh easy in the morning and can also help boost the metabolism.
  2. Relieves congested nose:
    As the weather changes and is in, a majority of people suffer from a cough and cold. According to Ayurveda, Nyasa treatment is a helpful remedy to soothe cold and clear the clogged nose. Just pour lukewarm desi cow ghee into the nostrils whenever you feel clogged or during the bedtime. In addition to relieving the congested nose, it also treats headaches, migraine and cervical spondylosis.
  3. Winter Staple to keep you warm:
    When winters come, we start taking out our scarves, gloves, caps, and preparing the fireplace to keep our self warm. Apart from this, ghee should also be stocked in your kitchen & included in every dish that you prepare as it is one of the winter staples that helps you keep you warm from within.To produce heat within the body it needs to burn fat and desi ghee is the healthiest and a digestible fat.  It also keeps you immune from the common winter diseases.
  4. Boost energy:
    Here’s why use ghee to boost your energy. As the winter days are shorter and darker than other months, we spend less time outdoors and often feel lethargic. Take ghee as it contains medium and short-chain fatty acids which act a good source of energy and also acts a strong antimicrobial and anti-fungal substance.

Note: Those suffering from high cholesterol levels and obesity are recommended not to consume ghee without consulting your doctor/nutritionist.

There are several other uses of ghee other than cooking such as benefits of ghee for hair, skin and weight loss, click here to read.

Healthy Indian Dessert Recipes using Verka Milk

We all know that Indians have a sweet tooth and they cannot resist desserts after their meals.

During winters, sugar carvings increase all the more as and when the temperature drops. it starts triggering the appetite. And, if you are health conscious and avoids having sweets with preservatives, we bring some easy to make Indian desserts that will satiate your cravings and won’t take a toll on your health.

Checkout out some best Indian dessert recipes using Verka Milk and milk products:

  • Kalakand
    Kalakand is a popular Indian dessert and preparing it at home is economical and ensures purity and rich taste.
    Method: Take 2½ litres of Verka full-fat milk and divide it into 2 parts. Take one part of milk and boil it in a ‘kadhai’ and continue to simmer. Keep stirring till the milk is half from its original level. Now, boil the 2nd part of milk and curdle it by adding 1½ tbsp lemon juice. Scatter the crumbled paneer over the thickened milk and add 2 tsp rose water and keep cooking till you get a thick paste out of it. Add half a cup of sugar and mix. Cool the mixture and pour on to the greased tray. Sprinkle some chopped nuts and press gently. Now, cut it into the desired shape and chill it for few hours. And, your kalakand is ready to be served.
  • Pineapple Halwa
    Everyone loves having halwa, especially in winters. Adding pineapple will give a fruity and tangy twist to the usual traditional halwa.
    Method: Add 3-4 tbsp Verka Ghee in a pan and fry the cashews and raisins till brown. Drain and remove. Add 1 cup sooji into the same pan and mildly roast. Dry roast 7-8 strands of saffron in a pan and add it to 1½ cup Verka Toned Milk. Now, heat the saffron-infused milk along with the 1 cup sugar, ½ tsp elaichi powder and ¾ cup of water. Pour the milk and 1½ cup chopped pineapple chunks into the roasted sooji, stirring briskly. Cook till it thickens and sprinkle nuts over it.
  • Phirni
    Known as rice pudding by some and popular in India as ‘phirni’, it serves as a perfect healthy alternative to traditional sweets available in the market.
    Method: Take ½ cup basmati rice and then soak in the water for 1-2 hours. Grind the rice with minimal water to create a smooth paste. Bring 500 ml Verka milk to boil and soak saffron in ½ of the milk. Mix rice paste, 4 tbsp Verka milk powder and remaining ½ of milk in a pan and cook for 15-20 minutes. Add saffron infused milk and elaichi powder, and then mix to disperse evenly. Add sugar as per your taste and refrigerate for 7-8 hours.

Note: Consume these desserts in limited quantities only. Avoid if you are diabetic and obese.

Verka brings exciting, healthy and unique recipes by renowned Masterchef season 1 finalist, Kandla Nijhowne. Click here to check out these recipes. And, if you are working and do not have enough time to experiment making deserts in the kitchen, Verka also brings a wide range of ready to eat sweets with the promise of purity and freshness.

Is Pasteurized Milk safe during Pregnancy?

We all know that milk and milk products have nutritional value that is helpful for the growth of foetus and health of a pregnant woman. But, did you know that consuming raw milk during pregnancy can give way to dangerous microorganisms into your body, exposing you and your baby to several health risks?

Benefits of drinking milk during pregnancy

  1. Provides calcium to bones that help to meet the mineral requirements of the baby
  2. Supplies protein that improves the blood supply and strengthens the uterus.
  3. Provides vitamin D that prevents low birth weight and rickets
  4. Keeps you hydrated and serves as an excellent antacid.

Which milk is good during pregnancy?

Milk provides a healthy amount of calcium, protein and vitamin D and to obtain these nutrients, a pregnant woman should consume at least 2 servings of milk per day. But, then there’s confusion whether raw milk should be consumed or pasteurized one. Let’s find it out!

Is consuming raw milk during pregnancy safe?
The raw milk is directly sourced from animals such as cow, goat, sheep and camel. It often contains a variety of infectious pathogens, unnecessary enzymes, and pus cells from the animal. Also, dangerous bacteria such as Salmonella, E. coli, and Listeria are present that can further cause serious foodborne diseases such as listeriosis, typhoid fever, tuberculosis, diphtheria, and brucellosis. Pregnant women have a high risk of getting ill and some may even experience miscarriage from the bacteria Listeria.

Is consuming pasteurized milk during pregnancy safe?

Pasteurization is a process through which the harmful bacteria are killed by heating the milk to a specific temperature and time. Whether you are choosing goat, cow or buffalo milk, it should be pasteurized to keep you and your baby safe. 

Note: If you are pregnant and experience symptoms such as vomiting, diarrhoea, abdominal pain, fever, and headache after consuming raw milk, consult a doctor immediately.

Health Benefits of Drinking Lassi Everyday

These days, the market is loaded with ‘health drinks’ but hardly any of those does justice to what it claims. Lassi is only one such drink that other than being a healthy beverage, also serves as a perfect refreshing drink for people of all ages.

Lassi is an age-old Punjabi after meal beverage which is known for its numerous benefits such as aiding digestion, providing calcium and vitamin D and more. Let’s take a look at some of the health benefits of drinking lassi listed below.

  1. Aids Digestion
    Churned out of dahi (yogurt), lassi is extremely beneficial for our digestive system. It contains lactobacillus bacteria that lubricates the intestines, breakdowns the food, absorbs the nutrients and helps in smooth digestion. In addition, also helps the stomach to get rid of acids that cause indigestion and heartburn.
  2. Prevents Bloating
    Excess water in the body causes bloating and lassi is highly recommended as it contains healthy bacteria that helps keep away the bad bacteria and in preventing stomach bloats. Being rich in probiotics, lassi eliminates bad levels of cholesterol in the body.
  3. Improves Bone Health
    Being rich in calcium, lassi helps to make bone stronger and consuming it daily also assures good dental health.
  4. Boosts Immune System
    Since lassi is rich in Vitamin D and Lactic Acid, consuming it boosts the immune system by preparing the body to fight against various diseases.
  5. Maintains Youthful Skin
    Everyone wants to look youthful for long. Lactic acid found in lassi helps enhance skin’s texture. Drinking lassi benefits the skin by cleansing it from within and thus removing all kinds of blemishes and freckles.

Verka lassi is available in various variants; sweet, low fat, rose, mango, strawberry, and namkeen lassi. All these products are hygienically UHT processed and contain no preservatives & chemicals. Available in tetra packaging, makes it easy to drink even on the move. The main highlight is that you need not refrigerate it till you open.

Visit your nearest Verka booth to take your pick!

Best healthy and delicious recipe ideas using Verka Paneer

Do you crave for quick and guilt-free snacks? If you are someone who hates oil dripping out of the meals, here’s are some of the healthy paneer recipes list to follow.

  1. Paneer Lettuce Rolls
    If you are looking for healthy paneer recipes for snacks or breakfast, Paneer Lettuce rolls will serve the purpose. Here’s how you need to prepare: Heat a small amount of oil or ghee in a non-stick pan and sauté onions until they turn translucent. Add garlic and ginger if you like or just keep it simple to make it a kid-friendly. You can also add some cabbage, carrots and beans. Then, add some paneer and lemon juice, and sprinkle some salt and chilli flakes. Adding sauces is entirely your choice. Mix everything together and cook on a medium flame. Wash and towel dry the lettuce leaves. Add some paneer stuffing on one side of a leaf, roll and fix it with a toothpick. You can dress it up with some spring onions and peanuts.

  2. Haryali Paneer Tikka
    Being prepared from green leafy vegetables such as coriander and mint, Haryali paneer tikka is an easy to prepare healthy paneer recipe that can be savoured during lunch. Prepare a marinade by making a fine paste out of coriander leaves, mint leaves, green chillies and lemon juice. Add some salt, black pepper, ginger garlic paste, chaat masala, turmeric powder, and thick curd. Now, dip the paneer cubes into this marinade and refrigerate overnight or for 4-5 hours. You can grill it, char it in the oven or simply take a non-stick pan and cook it well.

  3. Paneer Pudding
    If you are looking for paneer recipes for kids, consider trying this paneer pudding as it will serve the purpose of a dessert and a healthy meal as well. Melt Butter in a pan and add some lemon juice, cloves, cardamom, cinnamon and whole black pepper. Once the juice is hot, add apple slices and cook it covered for 5 minutes. Now, uncover it and let the half of the orange juice evaporate on a medium flame. Take off the whole spices from it and add some strawberries or cherries. Take some mashed paneer and add some whipped cream and blend it with sugar. Flatten this mixture on a foil. Now pour all the fruit stew in a baking dish and place the flattened paneer layer on top of it. Place it in the oven and heat for 20 minutes. Serve it hot.

  4. Paneer Jalfrazie
    Paneer Jalfrazie is one among the healthy paneer recipes for dinner. This recipe can be enjoyed along with the Indian bread or with jeera rice.
    Heat some oil in the non-stick pan and sauté onions and colored bell peppers. Now, add some baby corns, turmeric powder, chilli, coriander powder, and tomato purée and sauté on a low flame for 5-7 minutes till the baby corns are cooked. Add paneer cubes, some salt, half teaspoon vinegar, half teaspoon sugar and cook for a minute. Serve hot.

If you are looking for healthier yet easy paneer recipes, Verka brings unique recipes by renowned Masterchef finalist Kandla Nijhowne. Click here to explore.

Being prepared from fresh Verka milk and in hygienic conditions, Verka Paneer meets the requisite FSSAI standards. Verka Paneer is available in poly packs, bulk packs and vacuum packs in a variety of sizes. To know more click here.

5 Different uses of Ghee other than in Cooking

Ghee has been considered as a symbol of health and prosperity since a very long time. And, we all are aware of the health benefits that ghee provides. Almost in all regions of India, ghee is a staple ingredient in almost all dishes and desserts. So, here are some different uses of ghee for skin, hair and cold other than ghee used in cooking:

  1. How to use ghee for face?
    Desi ghee is extremely powerful for a soft and supple skin especially if it is made out of cow’s milk. The fatty acids present in ghee helps in hydrating the skin cells and thus promotes clear and bright skin from within. So without hesitating, you can apply ghee on your face by creating an effective natural DIY face mask. Mix 2 spoons of ghee with 2 spoons of haldi or besan and stir the mixture with small amount of water to bring it in a paste consistency. Apply this on your face and neck for 20 minutes and you will see the difference from the very first application itself.
  1. How to use ghee for pure energy?
    In Ayurveda, the use of ghee is known to promote good health, positivity and personal growth. Ghee is enriched with fat-soluble vitamins A, D, E, K, K2, and CLA. It has a fatty acid profile and thus gets quickly digested. Together, they get easily absorbed by the body and converts easily into energy that lasts all day long. Just take a spoon full of desi ghee and melt it on a stove and consume it daily in the morning.
  1. How to use ghee for medicinal purpose?
    As the weather changes, most of us experience cold followed with a clogged nose, headache, sensitive taste senses, exhaustion and the most annoying of all is the difficulty in breathing. These days, people prefer taking nasal drops and sprays to open up their clogged nose. But, Ayurveda has a remedy called ‘Nyasa Treatment’ that highlights one of the medicinal uses of gheee. unclogs the nose naturally. Pouring a few drops of warm pure cow ghee into the nostrils provides quick relief from cold and also soothes the infection.
  1. How to use ghee for curing burns and recovering from post surgery?
    Ghee is an effective post-surgery recovery agent and recommended to women post delivery and post hysterectomy surgery. In Ayurveda, ghee is known for its healing properties and when consumed or used in combination with honey does wonders! As the pH of honey is lightly acidic, the ghee helps maintain pain-relieving, antibacterial and anti-microbial benefits and serves as a carrier for them.
  1. How to use ghee for hair and skin?
    Being rich in fatty acids, Ghee quickly gets absorbed into the skin and hair. Ghee is an amazing moisturizer that keeps the skin hydrated and radiant longer than the usual body lotions. You can apply a small amount of ghee on your body during or after taking a shower. If you have rough and brittle hair, add a small amount of ghee with your conditioner, let it settle for half an hour and then rinse your hair as usual. To use it alone and avoid ghee’s smell, add a drop of your favorite essential oil to it.

    Verka ghee is prepared in hygienic conditions and meets all the requisite FSSAI & BIS Standards. Verka ghee is available in a variety of packaging and sizes:

    Tin: 500ml, 1L, 2L, 5L, 15Kg
    Cekatainer: 500ml & 1L
    Pouch: 50ml

    So what are you waiting for? Get your Verka Ghee today from the nearest verka booth!

Verka Kheer – The Best Alternate for Traditional Sweets & Creamy Desserts

Kheer is the most endearing sweet dish in India and as mentioned in the Ayurveda. Kheer was also a part of the ancient Indian diet. Rice Kheer is also served as an offering to god to show respect and love. It has different names in different parts of the country. If we look back, it has been proven that kheer was a part of the ancient Indian diet. Romans used the sweet kheer dessert as a stomach coolant and also, as a detox diet.

Health benefits of Rice Kheer

  1. When Rice Kheer is made with natural ingredients, it is very healthy and comes across as a better alternative to other sweet treats. It has fewer calories and offers 4 grams of protein. Every 5-ounce serving provides a small amount of both vitamin A and vitamin C. Also, it’s a good source of calcium and low in cholesterol.
  2. It has a cooling effect on the body, which is helpful in the summer when the pitta dosha (the subtle energy that controls metabolism and can cause us to overheat) dominates.
  3. Rice is a great source of carbohydrates which helps in restoring your glycogen that gets depleted from the muscles after exercising.
  4. Milk that is one of the main rice kheer ingredients contains proteins and carbohydrates that help your body assimilate the amino acids which are required to perform all its important tasks.
  5. It can help you lose weight as well and is the best alternative for coffee or tea since it is very light.

Note: Avoid kheer or take in less quantity if you have poor digestion.

Verka Kheer is available in two flavours; traditional and kesar. Verka Kheer as a dessert is extremely delicious and when served chilled, there is no alternative to this delicacy. We all know that nothing can beat the insatiable pleasure derived from sweet delicacies especially during festivals. But, we all are aware that how adulterated sweets are being sold in the market especially during festivals that are harmful to our health. Therefore, Verka kheer is a healthy alternative to traditional sweets and creamy desserts like burfi, gulab jamun, ice cream, but like most desserts, should only be enjoyed on special occasions.

Verka is the oldest and most trusted brand in Punjab and mainly known in the pouch milk segment. Now, Verka manufactures a wide range of milk and other milk based products such as beverages, dahi, lassi, kheer, paneer, ghee, butter, cheese, UHT milk, powder milk , ice cream and Indian sweets. In addition to this, Verka also provides bulk packs of milk, paneer, dahi, etc. that caters to all your dairy product consumption needs. Explore the full range on Verka products at

Indulge in Verka Refreshing Drinks to Beat the Summer Blues

During summers, sometimes we need a thirst quencher on the move that is a little bit extra than just water. Unlike traditional beverage mixes or powders, ready to drink summer refreshments can be consumed right after the purchase and can be carried easily on the move. These beverages not only help to stay hydrated but also have a refreshing flavour that everyone can enjoy!

Verka has a wide range of healthy and tasty thirst quenchers that can tickle the taste buds of all age groups. Verka summer refreshments are manufactured and packaged hygienically in tetra packaging that locks the flavour as well as the freshness of the drink.
Here are some Verka refreshments that serve as an ideal summer drink for parties and picnics:

  • Mango Raseela: Mango Raseela is quite popular in Punjab and one of the top-selling summer refreshments by Verka. This drink serves the best mango flavour with real mango pulp that can be relished all year around.
  • Nimbu Pani: If you are fond of having Shikanji, you will love the flavour of ready to drink Verka Nimbu Pani. It is an excellent thirst quencher and an energising drink for scorching summers. This drink is a perfect blend of sweet and sour flavour that tastes best when chilled.
  • Mango Shake: Verka Mango Shake is a great ready to drink milkshake in India. It is available in a 200ml tetra packaging and has a smooth and thick consistency. This is also a great choice for summer refreshments that can also be served at housewarming or birthday parties.
  • Aam Pana: Verka Aam Pana is a perfect summer energy drink that not just serves as a thirst quencher but also energises you from within. Having Aam Pana prevents the excessive loss of sodium chloride and iron due to excessive sweating. This drink has become a popular drink throughout Punjab and Chandigarh Tricity.
  • Choco Milk: Verka Pio Choco Milk is loaded with the sweetness of chocolate that provides energy to the body. Due to its rich taste, it is one of the favourites ready to drink choco milk in India that is loved by not only kids but also by adults.
  • Banana Sugar-Free: If you are fitness conscious and keep a track on your daily calorie consumption, then Verka Banana Sugar-Free is perfect summer refreshment for you.

All Verka ready-to-drink milk and summer refreshments can be consumed directly on the move or at home, parties and picnics. All the flavours come in an attractive 200 ml tetra packaging that gives you the ease of having it anytime with snacks or can accompany it with other food.

Enjoy the flavors of raw mangoes with Verka Aam Panna

Aam Panna is a famous Indian summer beverage known for its cooling properties. It is a perfect thirst quencher as it helps in fighting against the intense Indian summer heat. Due to excessive sweating, the body tends to lose iron and sodium chloride and having Aam Panna prevents the excessive loss.

Aam ka Panna is prepared from unripe mangoes and thus serves as a good source of nutrition. This drink is rich in carbohydrates, Vitamins A, B1, B2, and C. In addition to this, aam panna drink is a rich source for minerals such as calcium, potassium, magnesium, sodium, and iron. Nutrients like folate, pectin, choline are also found in it.

In some Indian cultures, aam ka panna is considered as an immunity booster and a tonic that increases resistance against diseases such as dysentery, tuberculosis and anaemia. Aam Panna drink is a healthy beverage that has a number of remarkable health benefits, some of these are listed below:

  1. Helps ease constipation
  2. Improves skin texture
  3. Reduces depression
  4. Prevents dehydration and diarrhoea
  5. Boosts energy levels
  6. Increases bacterial resistance of the body
  7. Helps fight diabetes
  8. Prevents cancer
  9. Great for eye health
  10. Improves digestion

Some of these benefits are explained in detail below:

Improves Digestion:
Aam Panna contains high amounts of fiber therefore, it helps in digesting food quickly and the presence of vitamin B helps improves intestinal disorders.

Helps fight diabetes
Mango is known to have a low glycemic index and thus does not increase the blood sugar levels if taken in limited quantities. Aam Panna brings blood insulin to a normal level and helps fight against diabetes or high blood sugar.

Reduced Depression
Vitamin B6 is found in mangoes that help in producing BAGA acid which helps in making central nervous system act as a neurotransmitter. Therefore, having Aam Panna can help to relax the mind and increases concentration.

Prevents Cancer
Vitamin C present in Mangoes helps in producing high amounts of antioxidants. And, these antioxidants protect the body from various forms of cancer such as prostate, colon, lung, breast, stomach, etc.

Healthy Eyes
High Vitamin A levels found in Aam Panna helps to protect eyes from various diseases such as cataract, night blindness, dry eyes, etc.

Note: Drinking Aam Panna in excess quantities may lead to high blood sugar, diabetes, weight gain or even diarrhoea.

Now you can relish Aam ka panna without looking out for summer drinks recipes on the internet. Verka ready to drink Aam Panna has a perfect balance of spicy, tangy and sweet taste. Verka Aam panna is available in 200ml tetra pack all over Punjab, Chandigarh Tricity and selective areas of Himachal Pradesh, Haryana and New Delhi.

Relish the taste of summer with Verka Flavoured Milk

Verka flavored milk is packed with nine essential nutrients; calcium, protein, vitamins A, D, and B12, potassium, phosphorus, niacin and riboflavin. These flavored milk drinks serve as a healthy alternate to carbonated beverages. Verka sweetened flavored milk drinks has a perfect combination of taste and health, conveniently available in a bottle.

Here are 10 Verka flavored milk drinks for toddlers/kids, teens and also for young and adults. 

  • Butterscotch: Quench your thirst and get energized anytime by taking a sip of this extremely delicious butterscotch milk. Butterscotch milk is one of the top-selling beverages from Verka Pio flavored milk range.
  • Elaichi: Cardamom is the queen of spices and having this Elaichi flavored milk can help you get rid of heartburn and indigestion problems. Elaichi milk is aromatic, therefore can also help refresh your mouth’s taste and provides a fresh breath as well.
  • Strawberry: If you love strawberries, you will be in love with the Verka strawberry milk. This is a scrumptious flavor that comes in a bright pink packaging and serves as one of the best summer drinks for a kid’s birthday party.
  • Pista: Pistachios are a rich source of protein, fats, fiber and various other nutrients. Having Pista milk can keep your gut healthy, lower the cholesterol and blood sugar levels and might also help in weight loss.
  • Badam: Almond milk is considered a healthy beverage in India and is consumed hot by many people before going to the bed. Almond milk is much low in fat but high in energy, fiber and protein. It contains minerals such as calcium, zinc, iron, magnesium, sodium and potassium. Being rich in all the above nutrients, Verka almond flavored milk provides various benefits for a healthy body.
  • Chocolate: Chocolate milk is everyone’s favorite since childhood and has become an adult staple for its many health benefits, one of it being an ideal recovery beverage after workouts. Also, it is seen that chocolate milk is tolerable for those who are lactose intolerant.
  • Thandai: Verka Thandai flavored milk has a perfect combination of spicy and sweet taste. Whenever there is a change in the weather, our body is prone to loss of energy, catching a cold and indigestion. Thus, thandai is advised by the elderly as it is loaded with spices which help increase immunity and fights infections. Verka thandai is a perfect summer beverage that is not just healthy but tasty too.
  • Ginger Honey: If you are one of those who love ginger in their food and tea, you are definitely going to like the Verka Ginger Honey flavored milk. It has a tempting taste that will leave you asking for more.
  • Cold Coffee: For all the cold coffee lovers and addicts, now you need not worry about how to prepare and have it on the go as Verka brings to you Pio in Cold Coffee favour that can be cherished anytime and anywhere.
  • Kesar: Kesar is an effective tonic to beat the cold and fever. It is also known to increase memory, treat insomnia and other allergies. Verka Pio Kesar flavor comes in a 200 ml packaging that can be enjoyed on any occasion.

Verka Pio is one of the best known flavored milk brands in India. All the Verka Pio flavored milk drinks are hygienically packed in state of art facilities and also meet the requisite FSSAI standards. All the flavors are available throughout Punjab, Chandigarh Tricity and selective areas of Himachal Pradesh, Haryana and New Delhi. To explore other Verka milk products, please visit:

Tips to Buying, Storing and Cooking Milk!

We all are well aware of the health benefits of drinking milk but have you ever thought of how milk should be stored? How long does it last? What are the servings? Which milk is good for you – cow or buffalo milk? Which milk to buy – raw or pasteurised milk?

If you are looking for an answer to all the above questions, here are some easy milk tips to consider while buying, storing and cooking milk.  

Buying Milk:

  • Buy milk and other dairy products at the end of your grocery shopping as this will make sure that the dairy products won’t get spoiled during summers and you will end up taking them home in a fresh state.
  • If you are planning to store milk for long, consider buying milk with opaque packing or a UHT Milk. The transparent packing milk is prone to sunlight and can lose vitamins after exposure.
  • Once you take them home, place it in the refrigerate as soon as possible

Storing Milk:

  • Do not store milk in the refrigerator door as it is opened frequently. Opening and closing door again and again makes it prone to warmer air getting in. Therefore, always store your milk in the main compartment on the back side of the refrigerator.
  • Always store milk in an airtight container to avoid absorbing the flavours of other products stored in the refrigerator.

Always consider these milk storage guidelines to make sure that your milk and dairy products last longer and remain fresh.

Boiling Milk:

  • Do not boil milk on a high flame
  • Do not heat the milk repeatedly or for an extended period of time
  • Stir the milk with a spoon while boiling
  • After boiling your milk, refrigerate it immediately

Cooking with Milk:

  • Replace water with fresh milk to add extra softness and moisture to your bakery products.
  • To prepare creamier soups, replace water with milk.
  • Adding some milk into the batter can make your omelette fluffier.

Verka has a huge variety of milk available in pouch packing and UHT packing. Verka pouch milk is available in 7 variants; full cream, standard, toned, double toned, skimmed, cow milk and institutional pack. Verka UHT milk is available in 4 variants; Fresh+, Standardized, Toned, and Double Toned. To explore other Verka milk products, click here.

Are Supplements Good or Bad? Real Food vs. Dietary Supplements

Are supplements good or bad? This is something that you should pay close attention to.
For quick results, people often look for short-cuts and turn to supplements such as powders, pills and shakes. They think that this is the best way for losing weight, recovering from an injury, gaining muscles, etc. If you compare real food vs supplements, real food is the better alternative than having supplements, here’s why:

  1. Supplements often contain Fillers
    Supplement manufacturing companies often use fillers to reduce the production costs. Hydrogenated soybean oil, Talc, Magnesium Silicate, Titanium Dioxide, Lead, Mercury and PCBs are some common fillers used in vitamins and other supplements.
  2. Supplements come with unexpected side-effects
    Supplements can cause side effects especially when taken in wrong quantity or taken in combination with other supplements. Some ingredients in supplements are added in more quantity than what your body might require and taking more of it raises the risk of experiencing more side effects. Therefore, when talking about food vs bodybuilding supplements, consider having real food than the supplements which many harm your body and eventually your bodybuilding career.
  3. Supplements are expensive
    When we compare food and dietary supplements, supplements are more expensive. Therefore, it is better to invest money wisely on real food than on supplements since they are artificial and can have a negative impact on your body.

What to do

Take maximum minerals and vitamins from food than from supplements. Add real food to your diet as it is less expensive, tastes better, and comes with no side-effects. Consult a dietician and figure out the nutrients that are lacking from your diet. If you are unable to make dietary changes or have a serious deficiency then you can consider taking supplements but only after doctor’s recommendation.

For Overall Health, quit vitamin supplements and consume dairy products, meat, poultry, fish, vegetables, fruit, nuts and seeds, and whole grains.

For Recovery, quit protein powder and consume low-fat chocolate milk and tart cherry juice.

For Muscle Gain, quit gainers or creatine and consume smoothies, nuts, meat, poultry and fish for natural creatine.

For Weight loss, quit weight-loss pills and consume yogurt, green tea, plenty of fruits and vegetables.

To Boost Immunity, quit taking probiotics & vitamin C/D vitamins and consume Dark-coloured fruits and veggies, low-fat milk and yogurt.

Here’s a food chart that can help you to get the respective nutrients:

NutrientFound in
Vitamin BLean beef, turkey, tuna, sunflower seeds, spinach and other leafy greens, eggs
Vitamin DSalmon, tuna, lean beef, vitamin D-fortified milk and yogurt, fortified orange juice, egg yolk
IronLiver, oysters, lean beef, chickpeas, beans, lentils, and sesame seeds
MagnesiumSpinach, kale, and other leafy green vegetables; unrefined grains; and legumes
CalciumDairy products, fish such as salmon and sardines, and dark, leafy greens.

Why have milk and dairy products for breakfast?

Are you skipping milk in your breakfast by choice or because of lack of time?

Having milk for breakfast adds calcium and high-quality protein as well as other essential nutrients to your diet. Getting these vitamins and minerals first thing in the morning helps kick start on your nutrient requirements for the day.

Dairy for Kids:
Think about a child who skipped his breakfast and has not eaten for past 10-12 hours and is trying to focus in school. Breakfast is an important meal of the day that fuels kids with energy and nutrients that helps make them concentrate and perform well during the day. Milk also promotes bone health and kids overall growth & development. Studies show that those who have dairy products and milk for breakfast regularly, get more nutrients than those who don’t.

If you/your child is not happy having milk for breakfast, take a look at these nutritional dairy breakfast recipes and ideas:

  1. Eggs: This is definitely on top of the list of nutritional breakfast ideas. Make scrambled eggs with milk; add salt, pepper, capsicum and your other favorite veggies.
  2. Oats: Cook oats in milk and add some fruits, nuts and a little honey. And, your dairy breakfast is ready in a few minutes!
  3. Grilled Sandwich: Take whole grain bread; add some veggies, paneer and cheese spread. And your dose of dairy is added to the breakfast!
  4. Smoothie: Take some milk, add yogurt and your favorite fruit into a blender and smoothie milk for breakfast is ready.

We agree that sometimes there simply isn’t enough time to sit and have breakfast. And, for those who find it hard to prepare dairy breakfast and likes to eat/drink breakfast on the go, Verka does have some ready to eat/drink dairy products such as flavored milk, flavored lassi, mango shake, free banana, choco milk, and kesar kheer. 

Verka has a wide range of pasteurized milk and other milk products that are widely accepted in the market, explore the full range here.

Top 5 Ice Cream Flavours Best To Be Stocked In Refrigerator This Summer

Summers are here and we all know that it doesn’t really feel like summer has come until we have our first ice cream scoop!

Are you one of those who gets random ice cream carvings even in the middle of the night?
From fruity to zesty sorbet and from milky to tangy, here are top 5 ice cream flavours from Verka that are must try and should definitely be stocked in your refrigerator this summer:

  1. Roasted Almond: Once you taste this flavor, it will make you crave it forever! With a nutty crunch of roasted almonds, you also get the goodness of Vitamin E and other essential nutrients present in the almonds. Roasted almond has the best taste among the other ice cream flavours with nuts. Serving this ice cream to your guests will surely get you loads of brownie points.
  2. Pista: If you’re a big fan of pistachios, you’ll have a hard time sharing this ice cream with anyone. Pista ice cream tastes best when served simply in a cup or a cone during a lunch break or even a park walk.
  3. Cola, Milky and Orange Candy bars: If you’re feeling playful and want to revive old childhood days when an ice cream wala use to sell cola, orange and milky candies at our doorsteps, these are your go-to best ice cream flavours to beat the summer heat!
  4. Chocó Chips: What more could possibly be better on a sweltering day than a refreshing scoop of a choco chips ice cream! Loaded with crunchy chocó chips and with the goodness of fresh verka milk, Verka chocó chips ice cream is an ultimate flavor.
  5. Mango: Summer is the season of mangoes! If you are craving mangoes and you are out of these, then Verka Mango ice cream should definitely be stocked in your refrigerator. Mango is one of the best ice cream flavours sold by Verka in summers.

These are the best ice cream flavours sold by Verka that will bring glory to every occasion whether it’s a housewarming party or any other party; when you share these ice creams with your guests, don’t be surprised if they ask for a second ice cream scoop!

Verka ice creams are manufactured hygienically and prepared from fresh milk and other superior quality ice cream ingredients. You can explore all the Verka ice cream bricks, tubs, and other available packing here.

Cow Milk vs. Buffalo Milk- The Differences and Which one is Better for Babies

Do you keep getting advice from people on which milk is better and which isn’t?
Milk is very high in nutrition, but when you have a choice, which one would you prefer cow milk or buffalo milk?

Take a look at the differences between cow and buffalo milk below and find out the right milk for yourself.

Fatty food stays in the stomach for a long time and hence takes time to get digested. The amount of fat present in both cow and buffalo milk is what makes the consistency of milk different. Cow’s milk has a low percentage of fat and therefore called to be lighter. Whereas, Buffalo’s milk has a high percentage of fat and is thicker than cow’s milk and is therefore heavy.

Buffalo milk has 11% more Protein content than the cow’s milk. Proteins are more heat resistant and difficult to digest for infants as well as the elders. Keep that in mind when choosing Cow milk vs. buffalo milk for babies.

As buffalo’s milk is high in proteins and fat, it has more calories than the cow’s milk. Those who are diet and health conscious should choose wisely.

Buffalo’s milk has more milk solids than that of cow’s milk. As cow’s milk has more water content, therefore, it keeps the body hydrated. Also, buffalo milk is heavy and creamy therefore it is best to be used in preparing kheer, pudding, custard, ice creams, and tea.

Buffalo milk contains less cholesterol as compared to cow’s milk. Thus, cow’s milk is recommended for infants and elders as well as for people who are diabetic or has kidney diseases, PCOD, obesity, etc.

Now that you are familiar with the pros and cons of both types of milk, choose the right one for your health and body needs.

Whether it is cow milk or buffalo milk, it is important to ensure that it is of good quality. Verka pouch milk is available in many variants including full cream, standard, toned, double tones, skimmed, and cow milk. Take a look, here

What is a Processed Cheese – Uses, Recipes and Nutrition

Long shelf life makes processed cheese the most preferred by consumers these days. Processed cheese is widely used in cooking as it melts easily when baked or grilled.

What is a Processed Cheese?
Processed cheese is prepared from natural cheese. A portion of natural cheese is melted, emulsified and held together with preservatives and salt. And, then it is reformed into various sizes and shapes.


  1. Processed cheese is often available in blocks and in slices packed with wax sheets or plastic wrapper. Choose the according to your need and use. For example, if you are planning to bake a pasta or pizza, choose the block processed cheese as it is easy to grate. Whereas, if you are planning to make sandwich or burgers, go for cheese singles.
  2. Look out for expiry date and discolorations before buying the cheese.


Whether it is processed cheese or any other kind of cheese, they should be stored in the refrigerator. The harder the cheese is, the more shelf-life it will serve.

Processed Cheese Nutrition:

  1. Processed cheese is a source of various milk nutrients including calcium.
  2. A large source of essential nutrients such as Vitamin A, minerals, protein, and much more.

Here are 4 easy processed cheese uses:

  1. Sprinkle: Sprinkle cheese on your favourite salad, omelette or any other snack
  2. Bake: Add grated cheese topping to your pasta and pizza
  3. Grill: Make lip-smacking grilled sandwiches by adding cheese singles
  4. Spread: Use it as a dip for a snack or spread it on your  breakfast toast

Check out processed cheese recipes by Masterchef finalist Kandla Nijhowne here.

Verka Processed Cheese:

Verka processed cheese is colored yellow and is a hard cheese block. This cheese melts easily and has a smooth taste which makes it perfect for preparing sandwiches, pasta, cheese tarts, garlic bread or apple pies. Verka processed cheese in India is available in a 400g Tin Pack and Cekatainer in 100g, 200g, 400g & 1kg. Explore Verka processed cheese nutrition information here.

Tasty UHT Milk in India with Nutritional Benefits and Cartons Packaging for Long Shelf Life

In India, milk is considered the primary source of nutrition for everyone, especially growing children. To maintain milks nutritional value and long shelf life, UHT milk is produced.

What is the meaning of UHT milk?
UTH milk is ultra-high temperature milk prepared by processing the milk at high temperatures to get rid of pathogens. This process is used to produce shelf-stable milk preserved with nutrients without adding any preservatives.

Verka offers the best quality and hygienically packed UHT milk in India in 4 variants; Fresh+, Standard, Toned, and Double Toned. Verka UHT milk tastes delicious as it is homogenised milk and thus has a unique thick texture; creamier, smoother and silkier.

UHT Milk Benefits & Features of Verka UHT Milk:

  1. Free from airborne microbes
  2. No need to boil
  3. Cut open and drink UHT milk packaging
  4. No need to refrigerate until open
  5. Packaged in pre-sterilized tetra pack containers
  6. Stays fresh up to 1 day after opening if kept in the refrigerator
  7. Easy to carry and use while travelling
  8. No preservatives and chemicals are added during its manufacturing process

Verka Fresh+ Milk
Verka Fresh+ UHT milk nutrition is fortified with vitamins A & D.  Fresh+ milk provides essential vitamins that boost energy and ensures good health. This UHT milk packaging comes in a 500 ml finopack with a UHT milk shelf life of 100 days.

Verka Standard UHT Milk
Verka Standard UHT Milk meets the FSSAI standards. These UHT milk cartons come in a 1000 ml (1L) tetra pack with a UHT milk shelf life of 180 days. UHT milk preserves the goodness of milk by keeping the cream intact.

Verka Toned UHT Milk
Verka Toned UHT milk is excellent for tea and coffee as well as for preparing sweets and desserts. These UHT milk cartons come in 1000 ml tetra pack that is easy to carry even when travelling as compared to traditional pouch milk. Verka Toned UHT milk shelf life is 180 days from the date of packaging when stored in a cool and dry place.

Verka Double Toned UHT Milk
Verka Double Toned UHT Milk is ideal for health conscious people as this milk is low in fat. Verka Double Toned Homogenized milk stays fresh up to 1 day if kept in the refrigerator after opening. This UHT milk shelf life is 180 days and this too comes in a 1000 ml tetra packaging.

To explore more Verka Milk Products, visit our product website Now!

Relish Ready to Drink Milk Beverages and Thandai this Holi with Health Benefits

It’s about to be the time when we all look forward to the most colourful day of the year, Holi!

If you’re planning a party this Holi, greet your friends and revive the spirit of the festival by serving delicious gujiya, dahi vada, malpua, and of course the famous thandai drink. If you’re staying away from home or don’t have enough of time to prepare beverages on your own, you need not search the Internet for thandai recipes, consider serving the ready to drink thandai by Verka Pio. When your guests are tired and they need a water break this holi thandai will instantly energise everyone to start playing with colors again.

A desi yet delicious festive drink savoured by Indians especially during Shivrati and Holi, thandai is considered as Lord Shiva’s favourite and is featured quite often in Hindu Mythology. Thandai is commonly served as a traditional drink in North India. Banaras or Varanasi is a hub for the thandai drink.

Ready to drink Verka Pio Thandai is rich in calcium, protein, vitamins, and antioxidants. It also has super cooling effects and therefore is the best thirst quencher as well as an instant energy booster.

Verka Pio Thandai drink flavour comes in easy-to-carry 200ml bottle. This flavour is available throughout Punjab, Chandigarh Tricity, selective areas of Himachal Pradesh, Haryana and New Delhi. 

Verka Pio flavoured ready to drink milk meets the requisite FSSAI standards. Hygienically packed in state of the art facilities, prepared with best quality ingredients and flavours. You won’t’ just serve holi thandai you will get praised for it too! Check out other Verka Pio ready to drink milk beverages here.

Sources of Vitamin D Rich Foods and Supplements – Benefits & Deficiency

Are you getting enough of vitamin D? These days a lot of people, especially women, are diagnosed with Vitamin D deficiency. The lack of Vitamin D can result from various factors such as insufficient exposure to sunlight, daily diet and absorption of nutrients by the body.

Benefits of Vitamin D:
Vitamin D plays a major role in boosting the body’s absorption of various vitamins and minerals such as calcium, iron, magnesium, zinc, and phosphate. This in turn promotes healthy skin, weight loss, strong bones and proper brain functioning.

Vitamin D Deficiency:
Deficiency of Vitamin D causes many diseases in both children as well as adults. Rickets is mainly diagnosed in young children characterised by bowed legs, delayed motor development and stunted growth.

On the other hand, osteomalacia is diagnosed in adults characterized by the softening, weakening, and demineralization of bones. Also, Vitamin D deficiency for a long term can lead to osteoporosis and vulnerability to get fractures.

There are Vitamin D rich foods that can help you boost your Vitamin D levels naturally, check out some mentioned below.

  1. Fish
    Fish is high in vitamin D especially the fatty ones. Salmons have high portions of Vitamin D. However, you can also prefer other options such as tuna, trout, shrimps, and mackerel. In addition to vitamin D, having fish gets healthy omega 3 fatty acids!
  2. Eggs
    Most of the protein is found in egg whites while the fat, vitamins, and minerals are found in egg yolk. Therefore it is important to use the whole egg and not just whites.
  3. Mushrooms
    Mushrooms are the only plant source of Vitamin D. Wild mushrooms have a high amount of Vitamin D as they are exposed to sunlight and they synthesize this vitamin when exposed to UV. Including mushrooms in your daily meals can bring a significant rise in the Vitamin D levels and can help you beat the Vitamin D deficiency.
  4. Cheese
    Cheese is one of the top foods that are high in Vitamin D. Amongst others, Ricotta cheese provides Vitamin D in maximum quantities.
  5. Milk
    Whether its low fat, full fat, flavoured or cow milk, all types of dairy milk are excellent sources of Vitamin D. In addition, it also provides other essential nutrients including Vitamin B, Vitamin A, protein, calcium, phosphorus and many other nutrients.
    For convenience of customers, Verka Milk is delivered fresh to the market across tricity and verka booths every day, explore all the variants here.

Note: Vitamin D supplements should be used under the doctor’s recommendation only. Also, do consult your nutritionist before increasing or decreasing the quantity of any Vitamin D rich food in your diet.

Apart from these, consider taking cod liver oil and make sure you get enough sun exposure to lash out vitamin d deficiency from your life!

Calf Rearing in India with Tips on Products Information Guide & Advice

The health of a calf directly effects the reproductive capacity as well as the milk production. The initial months in a calf’s life are of the utmost importance as it forms the foundation for a high milk-yielding animal.

In the recent past, many measure and techniques were being adopted for productivity enhancement, but calf nutrition was often neglected. Adult animals that are well fed are still unable to yield high quantities of milk. This is because these animals were not well-fed during their crucial stages of growth, thus, resulting in poor reproductive capacity and poor milk production.

To tackle this situation, milk producing breeds should be given special attention to their health and nutrition especially during calf-hood.  The purpose to promote calf rearing programmes is to develop high-quality buffalos of a desired weight, that not only promote high volumes of milk per day, but also a longer duration of lactation per year.

Murrah Buffalo are found in abundance in most areas of Punjab and provide quality milk across the nation. To improve the milk yield and to raise the socio-economic status of a farmer, special emphasis on calf rearing and dairy assistance should be given to this breed.

Efforts by Milkfed Punjab are being made to promote calf health by implementing a Calf Rearing Programme for Murrah Buffaloes at various dairies. Farmers are encouraged with reliable calf rearing advice and information guide on calf rearing products so that essential nutrients are provided to pregnant animals and to ensure a healthy calf is born.

Calf Rearing products such as calf starter and calf growth meals are also given to female calves up to 106 weeks of age. Also, pregnant animals are provided with pregnancy feed in the last trimester. Good animal nutrition helps maintain immunity which is important to retain flexibility to deal with diseases. We at Milkfed Punjab aim at implementing calf rearing guide programmes that promote good nutrition that provides good health for the nation.

Healthy and Easy Indian Recipes & Lunch Box Ideas for School Kids and Work

For many parents, it is a real challenge to pack healthy as well as a yummy lunch for their kids so that they eat it with joy without trading or throwing it away. With careful and wise planning, you can pack lunch that is nutritious as well as tasty!

Here are some tips that can help you with healthy and easy lunch ideas for work and for your school kids:

  • Plan Ahead: To pack lunch box on time every morning, it’s a good idea to plan your menu on a Sunday for the coming week. This gives you enough time to get creative with your lunch box ideas!
  • Keep Your Kids favourite on mind: Make a list of your kid’s favourite food items and then schedule each food item for every day. Also, make it nutritious; add seasonal fruits, veggies, and protein.
  • Add a Beverage: During lunch breaks, kids often buy sodas from the cafeteria. You can replace this with nutritious beverages. Verka has a range of beverages such as lassi, flavoured milk, nimbu pani, mango shake, choco milk, and much more. You can explore the whole section here.
  • Include a sweet dish: Candies, chocolates, and mithais can be replaced with a nutritional sweet dish like Kheer. Verka kheer comes in 2 variants; original and Kesar Kheer. Verka kheer is ready to eat and comes in easy to carry packing. In addition, we also have a range of traditional Indian sweet options such as Kaju Barfi, Milk Cake, Kaju Pinni and much more, explore the range here.
  • Add a twist of cheese: Be creative and think beyond the ordinary. Use salad leftovers and toss it with your kid’s favourite cheese spread! You can also create mini roti wraps and add cheese singles to it! There are many recipes you can come up with if you think innovatively. Verka has a wide range of cheese; singles, spreads and processed cheese. Explore the full range here.
  • Think beyond Curd: If your kid is not a big fan of dahi, consider other options. Create yoghurt dips by adding cilantro and other herbs into it. You can also consider Verka Jeera Raita made from pasteurized Verka milk.

These Indian lunch box ideas are not only restricted to school going kids but can also be used by college goers and those working. Verka brings unique and healthy recipes for lunch by Masterchef finalist Kandla Nijhowne, explore them all here and grab all the Indian lunch box ideas for work and for school.

Ready to Eat Lohri Sweets, Snacks, and Milk Products Online

Verka wishes everyone a very Happy Lohri!

Lohri is a famous festival celebrated in Northern India, especially Punjab. This festival is celebrated with tradition, passion and enthusiasm with various perceptions to celebrate it. For some it depicts the departure of winters and for some this day is marked to pray for healthy harvest of grains. Whatever the beliefs may be, this day depicts the most wonderful start for a new year and the main theme of Lohri is the cultural celebration of the winter solstice.

Verka is one of the leading ready to eat food manufacturers in Punjab and emphasises on authenticity and includes all traditional ready to eat snacks and sweets which represent the fun, celebration and energy; the characteristic of the region!

Lohri is of utmost importance for newlywed and new-borns, especially in Punjabi families. With huge bonfires lit outside the houses, people gather around to throw popcorn and sesame seeds into the fire.  After this, people meet and greet each other by exchanging gifts and sweets such as gajaks and rewris.

Lohri is incomplete without the song “Sundar, Mundariye…Tera Kaun Vicharaa” similarly is incomplete without lohri sweets. Here’s our top pick of ready to eat lohri sweets which are best sellers and perfect to beat the winter chills on Lohri night.

  1. Gur Rewri
    Verka Gur Rweri will floor you with its perfect crunchy taste. Gur Rewri is prepared with high quality jaggery and other quality ingredients to make it melt smoothly in the mouth.
  2. Til Patti Gajak
    With perfect crunch and sugary delight, Verka til patti gajak is irresistibly yummy for Punjabi sweet tooth and exactly what you need when the winter food carvings strike!
  3. Ground Nut Gajak
    Often called Chikki; Verka groundnut gajak is an ideal winter snack with a nutty peanut flavour. This is one of the best sellers and people loves to relish it with steaming hot tea during cold days.

In addition to this, Verka has a wide range of ready to eat sweets like Milk Cake, Peda, Panjiri, Kaju Burfi and many more traditional Indian sweets that are prepared in hygienic conditions and packaged in festive boxes! Explore the entire range of ready to eat products and lohri sweets online here.

Mission Milk: National Dairy Plan

Dairy farming has grown hugely to an organized dairy industry with technological specializations in every part of the process. We have seen tremendous growth in dairy farming equipments that helps modern dairy farms to manage thousands of dairy cows and buffaloes.

National Dairy Development Board and IIM conducted a workshop in November’2016 at Chandigarh in which the goals and objectives of state dairy plan have been fixed. NDDB has proposed a draft National Dairy Development Plan to increase the Milk Production from the current level of 146 Million tonnes to meet the projected demand of 200 Million tonnes by 2021-2022.

To ensure the supply of quality milk to customers, National Dairy Plan proposed to increase the share of  organize section  in  milk production  to  65%  from  the  current  30%.
The main focus of NDP is to enhance productivity of mich animals up till 2018.

Based on the above goals, National Dairy Development Board is developing a State Dairy Plan and MILKFED is working on an ambitious plan to increase its milk procurement to 48 lakh Kg/day by 2020. 

Besides Projects coming up in the State Development Plan the following capacity creation projects are being planned at Federation level:-

  1. Milk Packing Station at Dehradun Capacity 50,000 Ltrs per day with budgetary outlay of Rs.10.00 Crs.
  2. Milk Packing Station at Jammu capacity 50,000 Ltrs per day with budgetary outlay of Rs.10.00 Crs.
  3. Milk Packing Station in NCR of capacity 1.00 lac Ltrs Per day to 2.00 lac per day with budgetary outlay of Rs.20.00 Crs.

With a production of 146.3 million tonnes of milk, India remained on top and contributed 18.5% of the world milk production. India will require about 200-210 million tonnes of milk by 2021-22. While the production of milk grows at 3% per annum, the consumption grows by 5%. The current efforts are aimed at bridging the gap in demand and supply.

Nutritional Benefits of Butter on Health with Online Price in India

Butter is a staple food in the diet of most Indians diet and can turn tasteless and mild meals into appetizing masterpieces! But butter has also been a factor of stress and worry in the minds of many Indians.

From obesity to heart diseases, butter has been blamed for a lot of diseases. Depending on your nutritional goals and health status, you should carefully plan the amount of butter in your diet. But, if consumed in moderate and controlled quantities you can benefit from butters nutritional benefits on health.

  1. Butter contains a variety of fat soluble vitamins including vitamins A, E and K2. Those who consume plants and animals in their diet get enough of Vitamin A & E. Dairy from grass-fed cows is rich in vitamin K2 and consuming Verka butter gives you all of that combined together!
  2. Lauric Acid is found in butter which helps treat fungal infections.
  3. Butter contains anti-oxidants that helps protect against free radicals and weakening arteries.
  4. Contains saturated fats that are known to have anti-tumour and anti-cancer properties.
  5. Conjugated linoleic acid present in Verka butter helps boost immunity and promotes building muscles.
  6. Verka butter protects the body from gastrointestinal infections.
  7. Cholesterol found in butter is essential in the development of the brain and nervous system in children.
  8. Verka butter helps prevent stiffness of joints in the body.

Note: Keep your intake of unhealthy fats low and healthy grains high, occasionally eating butter won’t damage your health. But, do consult your doctor/physician before you alter your diet.

The quality of butter is not determined by its price, or by its fancy packaging. It’s determined by its flavour.

If you’re looking for butter online in India, choose Verka butter. Creamy and easy to spread, Verka Table Butter is produced in extremely hygienic conditions and meets the requisite FSSAI Standards.

Verka Butter is available in 500, 100 and 10g packs and available across all major confectionary shops and Verka booths. The blister packaging of butter is great for travel purposes as it reduces the risk of leakages. Verka butter price in India is very economical; you can explore other Verka products here.

Panjiri Health Benefits for New Mothers after Delivery

If you or someone you know has just had the joy of delivering a baby, there’s much more to worry about that losing weight and getting back into shape! Let’s all face the established fact, it’s the diet that helps regain the energy levels and passes the nutrients to the baby through the mother’s milk.

After delivering the baby, the body undergoes tremendous physical and hormonal changes. You will find yourself getting hungry a lot more than before, as your body is now working hard to produce nutritional milk for your baby. Ad you breastfeed, your body required additional calories every day.

That’s where Verka plays a big role in helping you regain your strength and helping your baby receive the nutrition it requires. Panjiri is a traditional Indian dish, extremely famous in the land of Punjab. Having panjiri after delivery for new mothers is extremely helpful as it is considered a great nutritional supplement with healing properties. But, panjiri is not just for new mothers; anybody can consume it and include it in their daily diet, assuming they consume it in the right quantities. 

Let’s take a look at the panjiri health benefits for new mothers:

  1. Stimulates breast milk flow
  2. Helps in regaining the uterus shape by removing excessive fluid
  3. Boosts immunity and helps keep away the cold in winters
  4. Keeps the mothers body warm and cures backaches
  5. Nutrients help fight postpartum depression

Panjiri, being warm in nature, is most effective when taken in controlled quantities, not more than 2 times a day. If you eat low-calorie food such as khichdi, then you can have panjiri as sweet dish at the end. But, if you’re having a high calorie food, avoid having panjiri after that meal. Maybe you can enjoy it some other time as a snack.

If you are planning to visit somebody who recently gave birth to a child, there is no better gift than Verka’s Panjiri. It is prepared with desi ghee and other high quality ingredients such as flour, sugar and various dry fruits, making Panjiri a healthy snack that can be consumed without worrying about the harmful effects.

Now you need not search the web for panjiri recipes. With attractive packaging, Verka has a range of delectable ready-to-eat sweets! Click here to explore what Verka has to offer.

Nutritional Benefits of Cow Ghee for Hair, Skin, and Eyes

Cow Ghee is not just used in cooking but also acts as medicine. It is often used as a nourishing oil for massaged or after baths. Consuming cow ghee enhances the capabilities of the brain like memory, wisdom, and intellect. We’re sure that you must be hearing all kinds of positive and negative things about consuming ghee. Some say that consuming ghee can have side effects on your health but this is not true. However, consuming it in inappropriate portions is unhealthy. Now, let’s take you through some benefits of cow ghee that makes it healthy and safe to consume.

Saturated Fats:
Cow ghee contains saturated fats and therefore has a higher heating point than vegetable oils that contain polyunsaturated fats. This is why; the saturated bonds in cow ghee do not break down to radicals during heating.

Helps in Digestion:
Cow Ghee helps in improving digestion by stimulating the secretion of stomach acid. It is also rich in butyric acid which helps in lowering inflammation and helps in digesting the food.

Rich in Anti-oxidants:
Cow Ghee is sourced from grass-fed cows, therefore, it has a good presence of K2, butyric acid and CLA (Conjugated Linoleic Acid). CLA is a natural fatty acid that has anti-cancer and anti-oxidant properties that help in digestion, strengthens the immune system and also help in weight loss.

Balances VATA, PITTA & KAPHA in the body:
As per Ayurveda, cow ghee is one of those rare substances that help balance Vata & Pitta which helps slow down aging and increases Kapha as well.

Heals and Nourishes Body:
Cow Ghee is also known for its healing qualities. It is the best thing to apply on skin burns or sun burns. We have been hearing elders emphasising to use cow ghee for hair as it is it helps to cure dryness and relieves flaky scalps. As the winters arrive, make sure to stock up on your cow ghee for skin.  It is always recommended since it is considered a great moisturiser that not only heals skin but also cracked lips and heels.

Relieves Constipation:
It is observed that most pregnant women encounter problems with digestion and constipation. Apart from high fibre intake, it is suggested to take a spoon full of cow ghee with warm milk, every night to help digestion and constipation.

Boosts Energy:
With about 450KJ of energy per tablespoon, cow ghee nutritional energy content high making it a storehouse of energy. The fatty acids present in cow ghee can be directly absorbed into the liver and burnt as energy.

Cow ghee does not contain milk solids as it is produced from clarified butter. IT is also very low in lactose and casein content, therefore, it is safe to be consumed by those lactose or casein intolerant.

For health-conscious people, cow ghee nutrition is unbeatable as it is a healthier alternative to butter and oils. Cow ghee has healthy fat and should definitely be added to your daily diet but as long as you know how much is good for your health.

Verka Cow Ghee is manufactured in hygienic ghee making facilities in Jalandhar and meets all the requisite FSSAI norms. It represents true Punjabi taste and is very popular and well accepted in Punjab. Slowly, other states are starting to recognize the goodness of cow ghee. Explore more Verka milk products and cow ghee online here.

Packaged Indian Sweets Dishes, Kheer and Milk Products Online in India

Kheer is also referred to as sheer, a sweet milk pudding made with rice. As we all know that milk is good for health and also helps build up strong bones, therefore kheer is a perfect replacement for unhealthy sweets available at Indian sweets or bakery shops.

Kheer is prepared during festivals, in temples, and for all special occasions. It is such an endearing sweet dish that even the Ayurveda recommends it and considers it to be a happy food for good health.

Kheer is one of the Indian sweet dishes that have been getting a lot of bling in Bollywood as well. Served to soldier coming back home from war, new bride making kheer first time in the kitchen, mother preparing kheer for son after his exam results, kheer fits well in every situation you can think of!

To enjoy these memorable moments in your life, you need not rush to the market or surf web for Indian sweets online as Verka brings forward a ready-to-eat kheer, reasonably priced to satisfy all kind of pockets of sweet tooth consumers.

Verka Traditional Kheer is available in convenient poly-cups, varying in 125 gm and 200 gm. Whereas, Kesar variant of Verka Kheer is available in 200 gm packaging. Both flavours are available across all major markets of Punjab and selective districts of Himachal Pradesh.

Verka kheer is prepared from fresh ingredients in hygienic conditions and is a healthy replacement for mithai. It is available in two variants; Traditional & Kesar Kheer, both of which are available in affordable and convenient cups. This makes for the perfect on the go dessert as it is easy to carry!

A perfect after-meal delight fortified with the goodness of milk, Verka kheer offers high nutrition and great taste.

Gone are the days when you looked for Indian sweets recipes on YouTube! Verka packaged Indian sweet dishes are available across all major markets of Punjab and selective districts of Himachal Pradesh. All Verka milk products in India are well accepted in the market!

Celebrate Diwali with Verka Packaged Sweets

Preparing Sweets is one of the most important happenings before Diwali. Though there are many attractions for Diwali like crackers, new films, new seasons of clothing etc., tasting great Diwali sweets is always the prime attraction. Those days are gone when people used to prepare sweets a week before Diwali. We end up buying sweets from local sweet shops.

During Diwali days, mithai shops are all decked up with a variety of sweets. But, we don’t know what goes on behind the scenes of these mithai workshops. Quite often, in order to make bulk quantities of sweets, the quality is compromised.

Before you gulp down your favorite milk cake bought from that local sweet shop, let’s enlighten you with the food adulteration that is trending in the tri-city, especially during festive days!

It is observed in many surveys that the samples collected from local sweet shops are found to be using sub-standard flour and low-grade fats. Every year, the milk samples collected from these merchants are found adulterated with urea, detergents, refined oil, dry milk, and starch. Consuming sweets prepared with this milk can lead to skin diseases, hair loss, stomach disorders, and even liver and kidney problems!

Exchanging sweets on Diwali is a way of spreading joy and goodwill among both the givers and the receivers. You need to be careful while buying, eating and distributing Diwali sweets gift packs with your loved ones as adulterated sweets can ruin your health and can also disturb your relations.

Having Diwali round the corner, Peda, Kaju Barfi, Til Milk Cake, Kaju Pinni are some of the Verka’s top-selling Diwali sweets. Verka Diwali sweets boxes are available in bright festive packaging, which are most suitable for gifting purposes! Also, the high standard of packaging retains the quality and freshness of sweets that is highly appreciated by all our customers. With our ready-to-eat packaged sweets, one can celebrate any festival or special moment, without worrying about the quality of the product. 

Check out our full range of Diwali sweets online here.

Easy Snack Recipes for Kids using Verka Cheese Singles

School going kids need to keep their energy levels high especially when they are participating in extra-curricular activities for long hours. When the turnaround time between school and after-school activities is tight, hunger affects both mood and performance. Here, mid-day snacks play an important role in fuelling their tummies. But, it is important to make smart choices in choosing the right one.

Snacks have a big chunk of calories and it is important for them to be on the healthier side of nutrition. An ideal snack for kids should have both taste as well as nutrition and should keep them full until their next big meal.

This is where Verka comes in! Verka milk products are prepared in hygienic conditions and we believe in serving the best to our customers. With a range of cheese spreads, cheese singles, and processed cheese, you can keep your fridge stocked with Verka cheese products that are rich in nutrients, protein, calcium, and carbohydrates.

Check out these easy snack recipes for kids and see how Verka Cheese Singles can turn snacking into a next level.

  • Nothing can be as easy as this cheese toast recipe. Spread some tomato ketchup on a slice of bread, add chopped veggies, sprinkle some herbs and top it with Verka Cheese Singles. Finally, toast it in an oven and your smart snack is ready in 5 minutes!
  • This cheese omelette recipe is super easy and can be prepared in under 10 minutes. Once your omelette is cooked from both the sides all you need to do is add a cheese slice on one side and then fold the omelette. Tap it with spatula, press and wait for few seconds. Say hello to this delicious, cheesy omelette!
  • Cheese filled parantha is another great snack and this parantha can be prepared in no time! Roll out a thin chapatti and put a Verka cheese single on it. Sprinkle some black pepper, salt, and coriander. Now, roll out another chapatti and place it on the first one. Seal the sides on paranthas by pressing them softly and fry it on tawa, it’s that simple!
  • Time to reuse your left over sabzi from last night to prepare a 5 minute snack! Take 2 slices of bread and spread the vegetables on one side. Add a Verka cheese single and sandwich is with the second slice of bread. Now, heat the griller and place your sandwich in it, and viola! Your healthy sabzi cheese snack recipe with bread is ready!
  • A snack recipe with bread pakora filled with creamy Verka cheese. Place a cheese slice and mashed potatoes between 2 slices of bread. Now dip it into the gram flour batter and deep fry it. Serve these hot pakoras with tomato ketchup and surprise your kids with a cheesy treat.

These were some of the quick & easy snack recipes that can easy be prepared from Verka Cheese Singles. If you have a recipe that can be prepared using cheese slices then comment below!
Explore other Verka products and cheese variety at

Benefits of Verka Milk Powder on Health and Skin

Human beings as a species have a substitute for everything! If we don’t have tea, we have coffee; and if we don’t have milk, we have milk powder. But calling milk powder a substitute would be an understatement for sure since it has its own benefits! Some even say that it’s better than milk!  

It is hard for some people to start their day without a cup of tea or coffee and for those who love to travel a lot and are on the go, milk powder can be great option to make a blissful coffee or tea on the move!

Milk, if not boiled, can get spoiled; and for those who hardly stay at home and do not have enough time to carry out kitchen chores can be saved by milk powder! A cup of hot water and a spoon of milk powder is all you need to make yourself a healthy glass of milk!

Check out some Milk Powder skin & health benefits:

  1. Milk powder benefits on skinFor flawless and clear skin, Milk powder is an amazing ingredient to create home- made natural beauty products such as facemasks and face scrubs!

    DIY Face Scrub
    Walnut is a great skin exfoliator you cannot ask for more. But when you add milk powder to a walnut mixture or scrub it becomes even more effective on your skin. Keep this mask on your face for thirty minutes, then gently scrub it away. As a result, you have fairer and healthier skin.

    DIY Face Pack
    Honey is a natural skin cleanser and when mixed with milk powder, it turns out to be even more useful and amazing for your skin. You can also add saffron and a pinch of turmeric to this DIY facemask. It will hydrate your skin as well as make your skin glow.
  2. Good for Health
    For all the fitness freaks out there, pay attention to these amazing milk powder health benefits! Not only does it make your bones strong but also contains a fair amount of protein, is low on fat and is packed with nutrients! Protein
    According to recent studies, every individual has different requirements of protein. So, you never know how much protein you need unless you calculate it! Studies have shown that a glass of skimmed milk provides 14 % protein which is the bare minimum. Low in Fat
    People who take special care of their weight and try to cut down on the fat, this one is for you! For all those, who are trying to lose weight, skimmed milk powder is a perfect option; no fat and you get calcium too!

    Nutritional value of Milk Powder
    Skimmed milk contains potassium, carbohydrate, and calcium whereas whole milk contains fat and calories. Drinking skimmed milk on regular basis boosts your metabolism because of which your body can absorb more nutrients which whole milk cannot due to the excess fat in it. There are two types of Verka milk powder available in the market, skimmed milk and spray dried milk powder. You can buy both of them from your nearest Verka booth or confectionary shop. Discover our products here; you can buy them from the nearest Verka booth or from your nearby market.

Wonders of Curd during Pregnancy!

The moment you get to know that you are pregnant you start taking extra care of yourself, true, isn’t it? Pregnant women are often showered with different pregnancy health tips, such as to work less, eat this or that, etc. It’s pretty common to get that special attention.

When you are pregnant the most common advice you get is to drink milk for proper calcium intake but you cannot rely only on milk for the next nine months! What about all those taste buds cravings for spicy and cheesy food!

Some women do not like milk but still need to fulfill their need of calcium? Do we have another healthy & calcium providing food substitute? Yogurt or curd is a great way to get your daily intake of calcium! There are a lot of health benefits of curdduring pregnancy.

During pregnancy, it’s natural to crave for tangy and spicy food! So, what more can you get out of a bowl of plain curd? A lot! Let’s take a look at all the pregnancy healthy snacks which can be prepared with curd.

Dahi Bhalla
Don’t tell us you forgot this yummy Indian dish, to begin with. Dahi Bhalla is perfect for your cravings as it has that tangy flavor of tamarind chutney, the spiciness of green chutney and finger licking dry mango powder, and dahi is obviously added to it in the end. You can make this dish at home also or get it from your nearest chaat wala.

Dahi Kabab
Dahi Kabab is also known as Dahi ke kabab, it is a popular North Indian dish. This dish is made from hung curd and is spicy to start with. It contains a fair amount of curd and paneer is used as stuffing. This will surely satisfy your taste buds.

Dahi Aloo
Another delicious dish you can make with curd is “dahi aloo”; this is a healthy choice for you as this dish contains protein as well as zinc.

Tadka Dahi
This dish is also made with hung curd and is tempered with onions, tomatoes, red chilies, Kasuri methi, and curry leaves this dish will give your taste buds the kick they’re looking for.

Low-Fat Dahi Chicken
Chicken is good for health especially when you are eating for two! The base ingredient of this Indian dish is dahi. This dish is high in protein, and low in carbohydrates!

Note: Pregnancy health care is kept in mind while suggesting these dishes.

The time has changed now; we have a lot of healthy choices in curd alone to choose. Let’s take a look at what are they:

Verka Plain Dahi: We have plain Verka Dahi made with utmost quality standard, brimmed with the goodness of calcium.
Shahi Dahi: Shahi Dahi is creamy, thick, and contains good bacteria that help to survive digestive juices and boosts digestion.
Jeera Raita: Jeera Raita is made from pasteurized milk and is ideal for daily consumption.

You can buy Verka Dahi at your nearest Verka booth or local market. Explore the range of Verka products, here.

Enrich the joy of Raksha Bandhan with Verka sweets!

Every Indian festival is incomplete without sweets. Whether you have a starter in your food menu or not, a sweet dish is always expected at the end of a meal. Indians usually have a sweet tooth and are quite used to saying “muh mitha krwaiye”. Sometimes they just try to find an occasion to indulge in sweets. Offering sweets in India is considered auspicious after big news such as graduation, admission or even when your board results come out! We are very good at finding ‘mithai toh banti hai’ occasions.

Mithai is also considered as a token of appreciation that Indians gift to their friends and relatives before and after attending weddings, and if by chance you forget to give this precious token, it’s almost considered a sin!

Local sweet shops and vendors that do not follow FSSAI standards often use unhealthy adulteration techniques to increase the quantity of their sweets. These sweets are then harmful for human consumption. Unlike these local sweet shops, Verka has a wide range of sweets that are prepared in hygienic conditions. For occasions like Raksha Bandhan, Diwali, Holi or Lohri, these sweets are a perfect buy to share and celebrate with family and friends. Check out some of Verka’s top sellers this season!

Bundi Ladoo:
If there were a national sweet for India, ladoo would be it! Bundi Ladoo is very popular in North India and is served by people on almost every occasion. Bundi ladoo also holds a sentimental value in India as it is given as parshad in all temples and gurudwaras. The best thing about Verka ladoos is that they have an adequate amount of sugar and are light on your stomach!

Soan Papdi:
Also known as Soan halwa, Verka Soanpapdi’s light golden colour and flaky texture melts instantly in your mouth and simply cannot be missed!

Dhodha is a sweet with a 100-year-old history and lineage. The birthplace of Dodha is Punjab, and Punjabis love food rich in ghee. Prepared from Verka milk, ghee and other Verka products, this sweet is for all those who prefer traditional flavours with authentic taste!

Kaju Burfi:
Made with pure cashew nuts, sweetened with sugar, filled with the richness of milk, decorated with silver vark and adored by every age group from kids to grandparents, Verka Kaju Burfi is a must have from our sweets range!

Milk Cake: 
Don’t make your judgement by the name of this creamy Indian sweet as it is much tastier than a cake! Milk cake gets its slight brown colour and fudgy texture by caramelizing the sugar. Milk cake is considered a classic and old fashioned Indian sweet!

Verka Sweets are also a great item for gifting purposes as it comes in beautiful packaging! Take a look at the full range of sweets at our website!

Spread Happiness With Verka Cheese Spread!

Summer time is here and a long weekend in August is about to arrive. All of you must have made plans with your friends and family for a vacation, picnic, pool-party, or maybe a house warming. It’s high time you try something new and give your taste buds as well as your guests a cheesy treat!

Verka Cheese Spread takes your food menu to another level with its 5 lip smacking flavors! Take a look at them below:

Spiced Cheese Spread:
Plain paranthas are prepared in every Indian kitchen and can be given a twist with Verka Spiced Cheese Spread. If you are travelling, all you need to do is roll your parantha with a layer of spiced Cheese Spread and satisfy your hunger pangs on the go!

Plain Cheese Spread:
This is a classic flavor that can be added to any dish like toasts, pasta, pizza, etc. These days’ kids are seen munching on a lot of chips, crispies and Nachos; and Verka Cheese Spreads can be served as a dip to make it more appetizing! This classic Verka product is one of the top selling milk products in Punjab this season!

Garlic Cheese Spread:
Verka Garlic Cheese Spread is a must try and will make you will fall in love with its creamy texture and garlic aroma. This spread can help you make cheesy garlic bread; all you need to do is apply a thick layer of this spread on your bread and bake it, it’s as easy as that!

Black Pepper Cheese Spread:
Black Pepper is considered as one of the vital spices in the Indian Kitchen. Black Pepper Cheese Spread can bring an extra punch to your meal making every bite worth it!

Red Chili Flakes Cheese Spread:
A cheese spread to add an extra punch to your meal. If you’re a big fan of red chilly and likes your meal to be extra spicy and cheesy then this is the flavor that you need to check out.

Verka Cheese spread is prepared from fresh Verka milk and has a unique aroma and creamy texture that makes it truly irresistible. We think it tastes best when consumed with crunchy bread, crispy potato fries or even nachos.

All the variants are easily available at all Verka stores, booths and milk bars with a shelf life of 4 months from the date of manufacturing!

Check out the nutritional value, composition and other details here!

Restore Your Healthy Bacteria Levels with Verka Dahi!

You must have heard this phrase “survival of the fittest” this is true in every sense as being fit is not a choice anymore, it’s a need. It is believed that the root of all our health problems is a poor digestive system, so, in order to keep your digestive system healthy, you must add some probiotics in your daily diet.

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. Our body is full of bacteria both good and bad, and probiotics are often called good bacteria because they keep your gut healthy.

Let’s take a look at some other health benefits of consuming probiotics:

Lowers Blood Pressure

A strain of probiotics found in dairy and meat can lower your LDL Cholesterol levels. How? The liver uses the cholesterol to make bile and researchers believe that probiotics break up bile salts and decreases the absorption in the gut.

Keep Your Teeth Flawless

Probiotic, Lactobacillus reuteri kills the bacteria which causes tooth decay and also lessens the harmful effects of gingivitis. This gives a good reason to include probiotic in your daily diet.

Makes Diarrhea Go Away

A lot of people catch diarrhea while travelling and it is a common health issue, major or minor does not matter as diarrhea can be embarrassing and unpleasant. Do not worry as probiotic can also help to cure diarrhea.

Relaxes Your Gut

Yes, you heard it right if you are facing bloating, gas, and constipation on regular basis then there is a chance that you might have irritable bowel syndrome (IBS). A cup of probiotic a day can cure IBS, after a week of consuming probiotic you will start noticing less bloating and more bowel movements.

Milkfed Verka has a variety of Dahi that comes in various sizes. Verka Dahi contains Active Lactic Culture and meets the requisite FSSAI standards. It is made from pasteurized Verka milk and packed in advance Dahi packing facilities. The shelf life of Verka Dahi is ten days from the date of manufacturing.

Checkout Verka Dahi variants here:

Which Milk is Healthier for you and your Family: Pasteurized or Raw?

In Indian diet, Milk and milk products are a main source of calcium. Tea is the most popular beverage in India, consumed almost in every house about twice a day. Milk is often used in Indian kitchen, mostly while preparing sweets such as Kheer, Pinni, Vermicelli, Gajar ka Halwa and many more.

Some prefer raw milk while others prefer pasteurized. Let’s take a look and decide which milk is healthier for us!

Raw Milk & Harmful Effects!

Local milkmen delivers raw milk to our doorstep, call it laziness or ignorance a lot of people that they still do not realize that the milk delivered to them is mixed water, urea, and in some cases even detergents are added. All these substances are used to increase the milk quantity and to make milk look whiter.

Despite knowing these adulteration techniques, still a lot of people consume raw milk which is harmful to health. According to experts, E. coli bacteria found in cow’s waste can easily mix with fresh milk if the cow is not washed in a proper manner which further can cause serious health issues such as Diarrhea, Vomiting, food poisoning, and life-threatening diseases such as listeriosis or haemolytic uraemic syndrome.

Pasteurization & Its Importance!

Pasteurized milk is considered to be healthy for a person to consume as the process kills disease causing germs, such as Campylobacter, E. coli, and Salmonella from milk.

Raw Milk Vs Pouch Milk!

Pasteurization does not reduce milk nutritional value. To put it in simple terms raw milk, gets contaminated quickly as compared to pasteurized milk. Even the slightest carelessness in milking the cow can lead to contamination of harmful bacteria which if consumed can prove to be fatal for your health. This is the main reason why pasteurized milk is preferred over raw milk.

Verka Pouch Milk:  A Healthy Choice for You & Your Family!

One of the trusted brands of Punjab i.e. Verka delivers pasteurized milk hygienically packed in advanced milk processing plants and meets the requisite FSSAI standards.

Give your taste buds a treat by trying different variety of Verka Milk:

  • Verka Full Cream Milk
  • Verka Standard Milk
  • Verka Skimmed Milk
  • Verka Toned Milk
  • Verka Double Toned Milk
  • Verka Cow Milk
  • Verka Institutional Pack
  • Verka UHT Milk

Verka milk is easily available at Verka milk booths and also at local grocery stores. Discover more about Verka Milk variants at:

Give a Tropical Punch to your Meal with Verka Mango Shake!

Mangos are known as the “king of fruits”; filled with natural sweetness and several vitamins which are beneficial for our health. Mango shake is the best refreshing drink to consume in summers as it contains the goodness of milk along the health benefits of mango.

Mango shake has a bad reputation as most people think that it is unhealthy and is not good for those who are trying to lose weight; as a matter of fact, it is not true! Mango shake is actually healthy for you as it contains calcium, proteins, minerals, and iron.

Having a glass of mango shake daily will make your kid energetic, healthy, and keeps active throughout the day. Mango shake is also beneficial for old age people as it prevents cancer, keeps heart healthy, and maintains blood pressure.

Verka Mango shake is affordable and comes in easy-to-carry tetra packing which keeps its freshness locked. You can drink mango shake anytime you desire by storing it at your home or carrying in your bag. This Mango Shake is available across all Tricity Verka booths.   

Take a look at some other highlights associated with Verka Mango Shake!

  • Verka mango shake is hygienically packed.
  • The shelf life of Verka mango shake is 120 days from the date of packaging.

With every serve of Verka mango shake you are consuming the following:

  • Protein: 6 g
  • Minerals: 14 g
  • Total carbohydrate: 15.00 g
  • Cholesterol: 44 mg
  • Energy value: 00 kcal
  • Total fat: 6g
  • Saturated fat: 38 g
  • Trans fat: 0 g
  • Added sugar: 5 g

Verka has a huge range of summer drinks that you can relish anytime-anywhere, check out other Verka milk products at

Verka Paneer: A Taste that you can Trust!

Paneer is loved by everyone and used in every Indian household; no function or party is complete without it. Paneer is also known as cottage cheese and is made by letting cow milk curdle and then sifting it completely. Many people believe that Paneer is hard to digest but it’s a myth infact it is light on stomach.
Paneer is an excellent combination of health and taste. It promotes bone strenghtning, prevents rheumatoid arthritis and is a great source of protein etc.

Take a look at the other health benefits of eating Paneer:

  • Stronger BonesCalcium deficiency can lead to weak bones which is a common health issue nowadays. Paneer is rich in calcium which is important for bone and cartilage growth. Paneer is a great source of Vitamin B for growing infants, elderly and pregnant women as it helps to absorb and distribute calcium throughout our body.

  • A Great Source of Protein
    Protein is essential  for functioning of our organs and paneer helps do that. By consuming 100 g of paneer you are receiving 18g of protein which is sufficient enough to fulfil your daily protein needs.

  • Weight loss
    Paneer is rich in conjugated linoleic acid which can improve metabolism rate and therefore can promote weight loss. 

  • Contains Zinc
    Zinc is an important mineral that helps your brain, bones, and kidneys to function well and also improves human immunity system. Therefore, adding Paneer into your daily diet helps you intake good quantity of zinc along with calcium and protein.

  • Rich source of B-complex Vitamins
    B-complex vitamins found in Paneer are helpful in various metabolic activities in our bodies. Some of them are following:

Vitamin B-12:  It is needed for proper brain functioning and also helps in absorbing iron.

Riboflavin: Helps in converting carbohydrates into energy.

Thiamin: It helps in converting sugars into energy in the pyruvate dehydrogenase system.

  • Rich in Potassium
    Paneer is a great source of potassium and should be included in our daily diet. Potassium is a very important body mineral, significant to both cellular and electrical function. Potassium is crucial to heart function and plays a key role in smooth muscle contraction.

  • Healthy Hair and Skin
    Thanks to the amount of protein, calcium, potassium, and antioxidant properties of Paneer it keeps your hair and skin healthy and glowing.

  • Prevents Rheumatoid Arthritis
    Every year, around one million people in India struggle with rheumatoid arthritis (swollen joints and pain), there is no treatment yet discovered to prevent it. Paneer is a blessing for those suffering from it, especially women, as it contains omega-3 and omega-6 fatty acids that help to fight rheumatoid arthritis.

    Nutritional Qualities of Verka Paneer
  • Verka Paneer has a uniform & creamy texture and is prepared from fresh Verka Milk.
  • It is packed in advance modern packaging facilities at Verka Milk Dairies, meeting the requisite FSSAI standards making Verka Paneer a healthy choice for you.

To explore other Verka Products, checkout our website:

Dahi: A Healthy Summer Food!

Dahi is a versatile food that can be enjoyed with steaming parantha in breakfast, lassi in lunch or with sabji in dinner. It is a staple food in most Indian households.

Apart from providing calcium and other nutrients, Dahi has a number of health benefits. Checkout some benefits listed below:

Improves Digestion:
Curd has digestive properties, the nutrients present in curd are easily absorbed by human digestive system and curd also helps in absorbing nutrients from other foods that we eat. Curd has cooling effect therefore it is best to eat it with spicy food as it neutralises the food’s heat. In addition, it is also known to cure Pylori infections or peptic ulcers!

Healthy Heart:
Curd helps in minimising the risk of high blood pressure and also helps in reducing cholesterol levels by preventing the thickening of carotid arteries.

Boon for Lactose Intolerant:
Curd is a safe pick for those who are lactose intolerant. Curd converts the milk’s lactose to lactic acid, making it easy to digest.

Boosts Immunity:
The Good Bacteria present in the curd strengthens our immune system by fighting against microorganisms that are present in our body. Curd is extremely beneficial for women as it helps in preventing vaginal yeast infections in women. 

Strong Teeth & Bones
All dairy products are good for our bones and curd is no different. It contains high amount of phosphorus and calcium that helps promote bone growth and makes our teeth strong.

Curd is a natural skincare product as it contains nutrients like Zinc, Vitamin E and Phosphorus. Also, curd is an excellent ingredient for homemade face masks; mixed with gram flour and lime juice, it acts as a perfect de-tan mask.

A simple homemade treatment can help us get rid of dandruff with curd as it has anti-fungal properties. Whip some curd in bowl and massage it on scalp. Wait for an hour and rinse it thoroughly.

Lose Weight:
Curd is the first food that nutritionist suggests while making a diet plan. It is a well-documented fact that people who eat curd before or after their meals lose more weight than people who don’t!

Relives Stress & Anxiety:
Stress can ruin your health therefore it is important to choose a pocket friendly stress buster that can help you relax and rejuvenate. A study conducted by UCLA’s School of Medicine, states that eating curd lower the levels of activity in the part of brain responsible for emotion and pain.

Verka dahi made from verka milk, is available in various sizes including the bulk packs for special occasions. Checkout the full range, here!

Nimbu Pani – Favourite Thirst Quencher of India!

Nimbu Pani, a healthy and refreshing drink also known as Lemonade or Shikanji. On scorching summer days, Nimbu Pani should be added in our daily diet as it is considered a cooling and a refreshing beverage.

Here are some amazing health benefits of Nimbu Pani:

Hydrates Body:
Nimbu Pani is an ideal beverage for summers as it replenishes our body salts, essential vitamins and minerals. We must drink Nimbu Pani whenever we feel thirsty; it is an excellent alternative to carbonated drinks!

Helps Lose Weight:
Vitamin C in Lemon triggers certain chemical reactions that break down the fat to be used as energy. In addition, Nimbu Pani contains fibre pectin that keeps us full and prevents food cravings.

Cures Hangover:
Nimbu Pani is considered an excellent drink to cure the hangover. It beats dehydration, flushes out toxins, and replenishes what the drinking binge has sapped from our body.

Aids Digestion:
Whenever your stomach is upset, our guardians recommend us to have a glass of lemon water. Lemon is rich in Vitamin C and therefore it helps in improving digestion. Lemon water helps the liver to produce more Bile that helps to break the complex foods. Research shows that Lemon water also tames bloating, heartburn and diarrhea.  

Relieves Constipation:
Lemon water works as a lubricant that softens the food residues in our intestines, regulates the bowel movements and relieves constipation.

Controls High Blood Pressure
Nimbu Pani is great for those dealing high blood pressure.
Lemon juice works wonders for people with high blood pressure owing to its high potassium content.

Rejuvenates Skin
Vitamins andantioxidants present in Nimbu Pani help rejuvenate our skin by purifying the blood.

Verka Nimbu Paani is hygienically packed in state of the art UHT facility. It is available in 200ml & 1-litre tetra pack throughout Punjab, Chandigarh Tricity, selective areas of Himachal Pradesh, Haryana and New Delhi.

For more information, visit our products website:

Lassi: A Nutritious and Delicious Summer Drink!

Lassi is an age old Punjabi drink and is one of the most loved beverage not only in North India but across the whole country especially during summers. It is prepared from curd, churned into a creamy consistency by adding some water.
Lassi is full of probiotics which makes it a beneficial drink for health. Apart from this, Lassi has many other benefits listed below:

  • Healthy Sumer Drink
    Lassi is a healthy summer drink that helps cooling the body temperature during hot summer days and cures prickly heat. Sweetened or unsweetened, Lassi is very good for stomach, it helps to reduce summer-related gastro-intestinal problems and improves metabolism.
  • Improves DigestionLassi is a healthy summer beverage for human digestive system. As it is prepared from yogurt, it helps soothe the digestive tract, promote digestive enzymes and aids in digestion.
  • Cures Stomach ProblemsLassi is a cool drink for summer season and is good for digestion. It works as a natural remedy to cure the bloating in stomach and prevent stomach disorders.
  • Works as a ProbioticLassi being rich in nutrients works as a probiotic and helps to reduce cholesterol and boosts the intestines to absorb nutrients easily, improving metabolism.

Lassi is rich in calcium, protein, carbohydrates, Vitamin A, B and riboflavin. These nutrients make lassi a good energy drink to be consumed when a person feels low. The availability of high amount of nutrients in lassi makes it a good replacement of lactose for people with lactose intolerance.

Knowing the benefits of Lassi and its importance in every household, Verka prepares fresh Lassi in various flavors mentioned below:

  • Namkeen LassiSince ages, Namkeen Lassi has been really popular in Punjab. It’s prepared with common salt, cumin powder and other spices mixed with milk solids and water.
  • Sweet LassiVerka sweet Lassi is a healthy beverage for the people having a sweet tooth. It’s best when consumed after the lunch.

    Verka has introduced sweet lassi in various flavors including:
  • Rose LassiRose Lassi is a cooling drink that helps cure acidity. The aroma of rose Lassi makes it special and more tempting among other sweet flavors. Verka prepares this unique flavor of Lassi to make the experience of Lassi tastier.
  • Mango LassiWhen we listen or read the word mango, naturally the sweet and yummy flavor of the fruit comes to our senses. Mango lassi is an ultimate treat to our taste-buds during hot summer months of April, May, June & July.
  • Strawberry Lassi
    Another treat for summers is Verka’s Strawberry Lassi. This sweet and sour strawberry flavor Lassi gives the nutrition of strawberry and benefits of Lassi. This unique fruity flavored lassi can be consumed at any time of the day.

    Verka Lassi made from verka dahi, is available in 200ml tetra pack, checkout the full range of Verka Milk products on

Reasons to Include Milk in your Diet!

Milk is the best complete food termed ever. It has immense quantity of calcium, proteins, vitamins, minerals and little percentage of fats and carbohydrates. Milk is always welcomed by all age group for its goodness it shares.

If you are a vegetarian, Milk is definitely a complete source of protein. From muscles to hair, bones to teeth, the body needs protein to be healthy and strong. Verka Milk is a high-quality, high in protein and provides vegetarians with the full mix of essential amino acids your body needs.

Checkout the health benefits of Milk:

Flavored milks, tangy yogurts, mellow cheese and countless flavors of ice cream; taste is the most important factor in determining the dairy food choices. Verka has an array of flavoured milks, cheese, ice creams and sugar free beverages. Verka dairy products are manufactured at state-of-the-art processing plants and meet the FSAI/PFA standards.  

Dairy products contain 9 essential nutrients; high quantity of proteins, vitamins A, D, and B12, potassium, phosphorus, riboflavin, and niacin. Whether you follow a strict vegetarian diet or not, calcium is an important nutrient you can get from milk. A glass of milk in everyday diet is a powerful nutrient punch and can make you fit and healthy.

Health Benefits:
Dairy foods have multiple health benefits. Milk and milk products are known for multiple health benefits; improves bone health, reduces risk of cardiovascular diseases, metabolic syndrome and lowers blood pressure.

Verka strives at providing its customers nutritious dairy products that positively affects our communities economically, environmentally, and socially.

One of the best ways to stretch your food budget is by drinking milk.  For a healthy immune system and bone-building nutrients, like calcium and vitamin D, mIlk is an economical choice. Verka delivers affordable, appealing and nutritious dairy products in an easy accessible way.

Verka Milk is local, obtained from cruelty free cattle and hygienic dairy farms. Buying Verka milk supports the local economy and ensures that you’re buying high quality dairy products from a reliable source.

Verka has a wide range of milk of pasteurized pouch milk and fresh products made from to cater to the taste buds of consumers. From skimmed milk to full cream and Institutional packs to tetra packs, Verka has something for all!

Milk can be consumed anytime; before, with and after meal. Verka brings out the chef in you with exciting and unique recipes by renowned Masterchef finalist Kandla Nijhowne.
Now, when the summer is setting in, one can choose from a variety of flavoured milks from Verka’s Pio Range. Verka milk and fresh milk products are available in multiple pack sizes thus suiting to the requirement of every consumer!

What to Eat Before, During and After Workout!

Eating too much at the wrong time can cause stomach cramping and undesirable weight gain. Also, not eating enough can leave you short on gas, with muscle cramps or worse yet, injured.

Good nutrition is critical to fuelling your exercise and it can be a balancing act to get it right.
There are three different times that you need to fuel: before, during and after exercise.  Each is equally important if you want the experience to be enjoyable and get the highest payback for your efforts.

Before Workout

Fat takes longer to digest than protein, and carbohydrates digest the fastest.  When you exercise, blood is channelled away from the stomach to working muscles and organs.  Anything remaining in the stomach when exercise intensity rises becomes very uncomfortable and highly distracting.

Solid foods take approximately 1-4 hours to pass through the stomach, whereas most liquids will empty in 20 minutes. Therefore, the best pre-exercise meal should be hydrating, rich in carbohydrate and low in fat. Also, learn what your body can tolerate too. While some of you might enjoy a moderately sized traditional meal before exercise, others may do better with 2 cups of liquid.

During Workout

Water is the perfect beverage to keep you hydrated when you exercise.  It’s also free, portable and the environmentally friendly choice. So, you it is recommended to avoid electrolyte drinks during workouts.

For those of you who do need to fuel for extended play:

  • 3-8 ounces of water every 15-20 minutes when exercising < 60 minutes
  • 3-8 ounces of sports beverage every 15-20 minutes when exercising > 60 minute

It is also recommended to periodically measure your sweat rate. This can be done by weighing yourself before and after workout to get an idea of how much fluid you lose. Fluid loss after workout should be minimum as body fluids helps maintain blood flow with oxygen, electrolytes and nutrients for strong muscle communication.

After Workout

Refuel within 30 – 45 minutes of exercise.  This is when your blood flow is the greatest and muscles are like a sponge, soaking up fluid, electrolytes and nutrients that you’ve exhausted in your workout.

If you are looking out for weight loss, it is recommend backing up your workout into a meal so that you don’t compromise the calorie deficit needed to lose weight.

But if you workout 3-4 times per week trying to maintain a basic level of fitness, you can focus on rehydrating with water or one cup of low fat milk.

For the athlete who is training to prepare for their next athletic event, a 3:1 carbohydrate: protein ratio is recommended. The carbohydrate is used to refuel muscle glycogen (energy) stores and the protein helps rebuild muscle tissue.

If you have more questions on how to properly fuel before, during and after exercise, contact a Registered Dietitian Nutritionist.  They are the experts in providing science based nutrition answers for all of your exercise needs.

Good Luck, have a great workout!

Cow Milk: Good for Health, Great for Taste!

The nutritional value and availability of cow’s milk has made it one of the most in-demand liquids on the planet. Cow milk is particularly high in protein, vitamin B, vitamin D, various minerals, organic compounds and antioxidants that can affect and stimulate the body in many different ways.

Cow milk has many important health benefits, including its ability to boost the immune system, reduces fat, protects the heart, prevents diabetes, eliminates inflammation, builds strong bones and teeth, and helps stimulate growth. Let’s take a look at them in detail:

  • Strong Bones and Teeth: Entire advertising campaigns have been dedicated to the concept that milk builds strong bones, and it is quite true. Cow milk is a rich source of protein, calcium and other essential minerals, which makes it an important dietary consideration for not only bones but also for teeth.
  • Heart Health: Cow milk tend to have a high content of omega-3 fatty acids that are the “good” form of cholesterol in the body, which can actually help improve heart health and prevent heart attacks or strokes.
  • Prevent Diabetes: With high levels of vitamin B and essential minerals, cow milk helps boost the metabolism and process food normally, which helps regulate glucose and insulin levels that helps to prevent or manage diabetes to a large extent.
  • Weight Loss: Due to high protein content, cow milk causes fullness and feelings of satiety and thus can aid in weight loss.
  • Inflammatory Issues: There’s a reason why people drink milk following a spicy meal! Cow milk has a unique blend of nutrients that soothe the stomach’s inflammation and improving the efficiency of digestion.
  • Growth and Development: Cow milk contains a complete set of proteins which helps in the production of energy, growth and natural development.
  • Immune System: 
    Cow milk contains antioxidant compounds like vitamin E, selenium and zinc that can seek out dangerous free radicals throughout the body that may be causing mutations or chronic illnesses.

Cow milk benefits according to Ayurveda: 

  • Coolant effect on the body and mind.
  • Improves Ojas – Ojas is considered as the factor responsible for the immunity of the body.  (Ojovardhaka)
  • Nourishes the body tissues (Dhatu vardhaka)
  • Acts as natural aphrodisiac.
  • Does rejuvenation, increases life expectancy.
  • Improves intelligence, strength
  • Increases breast milk in the feeding mother.
  • Assists in easy movement (peristalsis) of intestines.
  • Relieves tiredness, dizziness, excessive thirst and hunger.
  • Useful in diseases like severe debility, relieving stage of fever, diseases related to urinary system, bleeding disorders such as nasal bleeding, heavy menstrual bleeding etc,
  • Cow milk for newborn – Cow milk is the next best thing to breast milk for the newborn.

Note: Before making a major hike in your milk intake, consult a doctor/nutritionist.

Chocolate Milk: A Little Flavour and a Bundle of Nutrients!

Milk contains a unique combination of nutrients important for growth and development in kids, and for optimal health and disease prevention in adults.

While some like the taste of unflavored milk, others prefer flavored milk. With the childhood obesity crisis, many people have considered flavored milk unsuitable for kids due to high sugar content. Reducing the sugar intake from foods like sodas and candy makes more sense than reducing sugars from nutrient-rich foods like milk.

Why Flavored Milk
Flavoredmilk contains the same nutrients as white milk, yet contributes only a minor amount of added sugar to child’s diets. Soft drinks and non-carbonated sweetened beverages contribute 40% of the added sugars to the diets of children, whereas flavoured milk contributes only about 4% (~0.8 tsp) of added sugars.

Daily Calcium Intake
These days, kids are not very fond of having white milk and thus they fail to meet the daily calcium requirement that is essential for bone development and growth. Flavored milk is a low-cost, palatable beverage choice to help close the gap between calcium needs and intake.

Since many of the essential milk nutrients are difficult to replace, skipping just one serving of milk a day can put kids at nutritional disadvantage. Therefore, a study was conducted among kids of different age group and it was found that children prefer chocolate milk over the usual white milk and consume more overall, with less milk wastage.

Nutrients in Flavored Milk
Flavoured milk has all of the major nutrients found in unflavored milk – calcium, phosphorus, magnesium, potassium, protein, riboflavin, niacin and vitamins A, B12 and D and contributes only 3% of added sugars in the diets of children 2 – 18 years.

At a critical time when bones are being formed, only one in ten school-age girls and four in ten boys meet their calcium requirements. Those who compromise their bone health put themselves at risk for developing osteoporosis later in life. Verka Pio flavored milks give children another choice of meeting their calcium requirements and satisfying their taste buds. 

Verka Pio Chocolate Flavor

Verka Pio Chocolate Milk is hygienically packed in the state of the art facilities and meets the requisite FSSAI standards. Verka Pio is extremely popular across all age groups and provides calcium for strong bones and protein for active life.

Verka Pio Chocolate is available in 200ml Bottle throughout Tricity, selective areas of Himachal Pradesh, Haryana and New Delhi. 

Pay Cashless at Verka Milk Bars and Booths!

A sudden removal of 86% of India’s currency from circulation without having adequate supply of new notes is that fact that India is more dependent on cash. Therefore, a huge chaos has been caused by demonetisation of currency leaving people with less cash in hand.

Since then, the importance of cashless transactions has been boosted and the demand of Point of Sales (POS) machines, e-commerce transactions and payments through cheques and coupons are gaining steam.

To incentivise the move towards a cashless economy, milkfed verka has tied up with Paytm across 13 milk bars and 50-60 milk booths are in the stack to be facilitated with digital transactions.

Advantages of going Cashless:

The biggest advantage of going cashless is conducting the financial transactions easily; no heavy wads of cash or waiting in long queues for the ATM withdrawals. Digital transaction helps in spending money safely and will be extremely beneficial in case of hospital emergencies.   

In order to promote digital transactions, government has waived off service tax on card transactions up to Rs. 2,000. Moreover, mobile wallets such as Paytm & Mobikwick provide cashback offers and Credit cards also provide reward points & loyalty benefits. So, it’s a great time to take the advantage and increase your savings!

Cashless transactions create a digital record that can help you keep a tab on your spending and better budgeting in future.

Lower Risk
Credit card or a mobile wallet is safer option than carrying cash because if stolen, it is easy to block credit cards and mobile wallets whereas it is impossible get cash back.

Now, verka customers need not worry about the cash and can use Paytm to pay their daily dairy buys.  Over the coming months, all the verka outlets across the tricity will be integrated with POS machines and Paytm. 

Have a safe, easy and a happy dairy shopping!

The Goodness of Ghee

Ghee is simply the oil extracted from butter, the milk solids are caramelized before they are removed which infuses a delicious nutty flavour into golden nectar. Once considered as the food of Gods but now seen as a fattening element and held responsible for diseases such as diabetes, high cholesterol, & obesity.

From early 70’s vegetable oil have been promoted more and Ghee has been labelled as “saturated fat” but since then has our cardiac health really improved?

Ghee is India’s heritage recipe and a therapeutic one. Checkout some Benefits of Ghee listed below:

  • Anti-Ageing: Ghee contains anti-oxidants that make it an anti-wrinkling element.
  • Mobilize Fats: Ghee is lipolytic and has a unique short chain fatty acid structure that can mobilize fats from stubborn fat areas of your body.
  • Joint Health: Ghee lubricates the joints and oxygenates them.
  • Reduces Cholesterol: Ghee reduces cholesterol by increasing contribution of lipids towards metabolism.
  • Healthy Heart: Rich in antioxidants, CLA and fat soluble vitamins like A, E, D; Ghee has just what you need for a healthy heart.
  • Immunity: Ghee has antibacterial and antiviral properties therefore it helps in recovering from sickness and also boosts immunity.
  • De-stresser: Liver produces excess cholesterol under stress and Ghee helps you de-stress, sleep better and wake up fresher!

Verka ensures hygienic method of extracting ghee & maintains its unique colour, consistency, flavour, and aroma.  All the dairy products of Verka come from healthy, happy pastured cows with no antibiotics or growth hormones.

Follow these words from Charvaka Philosophy: Rinam Kritva, Ghritam Pibet – “As long as you are live, enjoy your life, incur debt & eat ghee, once the body is burnt, it won’t come back.”

So from good looks to sharp brains, from overcoming constipation to spiritual evolution, ghee is celebrated in India for every reason – gross to subtle, small and big.

Note: If eaten in access ghee can make you fat. The quantity at which the taste of food is best is the right quantity. Only your tongue and stomach can tell you that!

Watch Out Those Food Portions!

January is the month of festive season, full of parties with friends and family – and also the risk of gaining weight!

At social events in particular, we often don’t realize how much we eat. Controlling food and beverage portions is one strategy to help navigate the holiday season without packing on extra pounds. Healthy eating is not just about choosing healthy foods, but also about controlling the amount of food portions.

Serving Sizes vs. Portion Sizes:
It is important to choose the right amount of food that best meets your needs and can be a key to help manage your weight.Therefore, a difference between Serving size and Portion should also be known.

Serving size
is defined by cups, ounces, tablespoons, or other common measurements and varies from person to person with age, weight, activity level and Gender. Some examples of serving sizes for dairy are: 1 cup (8 ounces) for milk, 1 cup for yogurt, 2 ounces for processed cheese, and 2 cups for cottage cheese.

Checking out the serving size on a food label is a quick way to know the calories and nutrients in a specific amount of food. But, the serving sizes listed on the Nutrition Facts panels on foods and beverages are based on the amounts people typically consume, not on what they should eat.

A portion is the amount of food you choose to consume at one time. With the passage of time, the portion sizes have been increasing, resulting in increased body weight and obesity. Therefore, it is important to look out for both serving size and portions because if you consume more or less than the recommended, you may get either too much or too less of the nutrients you need.

Do you eat even when you are not hungry? Try these instead:

  • Take a walk
  • Keep yourself busy, play cards or try knitting.
  • Listen music and dance on your favourite beats.
  • When craving hits you, eat low fat snacks such as apple or an herbal tea.

The idea is to keep yourself busy!

Controlling Portion Sizes

It’s not always practical to weigh out and measure foods, try these ideas to control those portions at home:

  • Avoid eating in front of a Television.
  • Pay attention to your food; chew it slowly so that your brain receives a message when your stomach is full.
  • Use small plates, bowls or glasses, which make food portions, look large.
  • Try to eat meals at regular times, skipping foods may make you eat more than required.
  • When carving for snacks, go for fruits, nuts, herbal tea, etc.

Keeping Dairy Foods Safe!

Verka ensures the safety and quality of dairy foods, making milk and milk products of the safest and highest quality. By becoming educated on how to buy, transport, and store milk and milk products, you can help extend its quality. To avoid foodborne illness and dairy food waste, it’s important to think about dairy food safety from buying and transporting to storing.

Here are tips to help maintain the quality and safety of dairy foods:


  • During summers, place milk and milk products in your cart just before checking out of the grocery store.
  • Check the “use by” date or “best before” date for the best quality.
  • Choose milk in cardboard cartons or non-translucent jugs. Translucent containers allow light in that can cause milk to spoil more easily and more quickly.


  • Take dairy foods straight home from the store and immediately put them in the refrigerator or freezer.
  • Never leave perishable foods such as milk out of the refrigerator for more than two hours, depending on the outside temperature.


  • Refrigerate milk and milk products (yogurt, cheese) at 40º F or below as soon as possible after purchase.
  • Never store milk in the refrigerator door as it becomes susceptible to warmer temperatures due to frequent opening and closing the door.
  • Store ice cream in the freezer set at 0º F or below.


  • Return milk to the refrigerator immediately after use.
  • Unused milk poured out of its container should not be poured back to its original container.

You can play a critical role in helping to maintain the quality and safety of milk and milk products by keeping them at proper temperatures and by following recommended handling practices, as mentioned below:

 DAIRY PRODUCT REFRIGERATED (below 40º F) FROZEN (at or below 0º F)
Milk, plain or flavored 1 week 3 months
Buttermilk 1–2 weeks 3 months
Yogurt 7–14 days 1–2 months
Ice cream N/A 2–4 months

Drinking Milk After Workout Boosts Fat Burn

Post workout nutrition is crucial for muscle recovery & rehydration. After a long session in the gym, what do you tend to reach for? It’s probably water or a sports drink but you should be better off pouring yourself a glass of milk.

A 250ml whole milk contains 8g protein, 13g carbs & 8g fat for a total of 150kcal. 1 cup also has 290mg calcium & 107g sodium. When you consider the protein (whey/casein/BCAA) and calorie content of milk, it’s one of the cheapest proteins available!

The Ultimate Post-Workout Drink

To prove that milk is one of the most effective pro-workout drinks, a team of volunteers were tested. After their exercise sessions they were rehydrated with three different drinks – milk, water and a sports drink. Results showed that Milk stayed in the system for much longer than water or the sports drink because milk releases very slowly into the small intestine, so it is absorbed much more gradually into the bloodstream, helping the body retain fluid for longer. At the same time, the gain in muscle was much greater among the milk drinkers and they lost more body fat than water or sports drink participants.

Milk doesn’t make you fat

Many people fear that milk is “fattening” even though the calcium and dairy has been linked to fat burning together for years.Milk is a good source of protein and healthy carbohydrates, the perfect ration you need when your workout is over to help recover your muscles and your energy. Milk contains both whey and casein proteins. The whey is quickly digested to help immediate muscle recovery while the casein is slower to be digested. Both proteins are important to have especially after you workout.

Speeds up Metabolism

One can lose up to 11 pounds in 12 weeks by making protein 30% of their diet. Protein increases your metabolism because it’s hard for your body to digest therefore you’ll burn an extra 260 calories/day when protein is 30% of your diet. More calcium in your diet helps shut off the hormones that create fat causing you to burn more fat especially when you’re on a weight loss diet.

How to Decide Which Milk is Good for You!

Calcium and vitamin D are important nutrients for human body because they work together to support a strong skeleton, while potassium helps maintain a healthy blood pressure. People who are trying to lose weight are recommended to take more protein and cow’s milk helps losing weight by building the muscle and making you full throughout the day.

Adults prefer drinking buffalo milk as it contains less cholesterol. However, it is high in fat and difficult to digest. You can consider consuming buffalo milk if you can find ways to burn the calories and don’t have digestion problem. Therefore, it’s a safe choice to go with cow milk than buffalo milk.

Apart from whole milk, there’s an array of milk choices available in the dairy section at the supermarket. Here’s how to decide which milk to buy:

Switching your baby from breast milk: Cow Milk
If a mother wants to switch her milk with another one, then cow’s milk is the best option. Cow’s milk contains vitamin D which helps the body absorb calcium and boosts the growth of bones.

When you’re trying to lose weight: Skim Milk
Skim milk is available at only 80 calories per cup, while containing nearly the same amount of calcium, vitamin D and potassium as low as full-fat versions.

When you need more flavour: Low-Fat Milk
Flavoured milk provides 9 essential nutrients including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin. Flavors such as chocolate, strawberry, mango and elaichi are available for those who cannot stand by the white milk.

Occasional milk drinker: Whole Milk
Whole milk contains 5 grams of saturated fat per cup, nearly a quarter of your daily limit. Research shows saturated fat from whole milk doesn’t have an impact on cardiovascular diseases. But if you want whole milk, cut back on junk foods and sweets having saturated fat.

Dietary Calcium vs. Calcium Supplements

Calcium is a mineral that helps build and maintain bone and teeth health. In addition to this, calcium also helps your body with clotting blood, sending & receiving nerve signals, contracting muscles, releasing hormones and keeping a normal heart beat.

Calcium deficiency can lead to low bone mass leading to osteoporosis, a disorder associated with weak and fragile bones leading to a much higher risk of fractures. Focusing on a diet rich in dairy foods can help prevent these disorders. Consuming calcium in adequate amount helps prevent osteoporosis by maintaining bone density and preventing the body from stealing the calcium it needs from the bones.

Calcium deficiency is a lifetime concern and the most vital time to consume adequate amounts of calcium is in childhood and adolescent years.

Checkout the Dietary Allowances for each age group in the recommendation table below: 

Category   Age Group Calcium Intake
Child 4-8 1,000 mg/day
Child 9-18               1,300 mg/day
Adult 19-50             1,000 mg/day
Women Above 50       1,200 mg/day
Men    Above 70       1,200 mg/day

Dairy foods are the best source of calcium and they provide some of the highest amounts in the standard Indian diet. However, smaller amounts of calcium can be found in dark green leafy vegetables and calcium-fortified foods like bread, certain juices, cereals and snacks but the calcium found in these foods are difficult to absorb & utilize as compared to the calcium found in dairy foods.

Adding milk and milk products to your meals helps meet the recommendations for calcium.
In order to add milk to your daily diet, you can replace water with milk while preparing oats. You can also dress your salad with shredded/grated cheese. For those who have lactose-intolerance, they can also consume calcium through lower lactose dairy foods like aged cheese or yogurt.

While some people prefer taking calcium supplements but these supplements should only be used to make up for any shortfalls that do not come from food. If you do decide to take supplements into your diet, consult a physician/dietitian first.

Excessive calcium intake can result in adverse health effects. So think food first & supplements second!

Milk: An Effective Way to Stay Hydrated!

To stay hydrated, the popular advice is to drink eight-ounce glasses of water a day. However, there is no one size fits all water recommendation as individuals differ in their water needs based on their age, activity, size, geographic location & health status.

As some people find it difficult to drink water every day, there are many additional options available. A survey reveals that 30-40% of total water consumed is from plain water, with the remaining coming from other liquids and foods.

According to the hydration index, some fluids last longer in our body than others, providing more hydration. If we drink a cup of water and then immediately excrete half that amount in urine, we haven’t added eight ounces, but only four. Normally when we drink, it signals the kidneys to get rid of the extra water by producing more urine. However, when beverages contain nutrients and electrolytes like sodium and potassium, as milk does, the stomach empties more slowly.

During a study, 15 male athletes participated in a series of cycling trials, and following each workout, they rehydrated with one of four drinks: a sports drink, cow’s milk, soy milk and a milk-based protein drink. The researchers found that drinking a milk-based beverage helped the athletes retain a more water and electrolytes into their body.

For older adults who are at risk of dehydration because of their low water intakes, milk can be a good choice as it has higher hydration index. In addition to providing water, milk is a significant source of essential nutrients such as calcium and vitamin D, which are important for bone health.

To keep your body hydrated, especially during the warm summer months, it’s important to consume enough water from all sources. Verka has a series of milk products having high hydrating index such as verka lassi, cow’s milk, skimmed milk, & verka dahi. In addition to consuming milk, it is suggested to add fresh fruits and veggies to your diet.  

Introducing Cow’s Milk to your Child

Every mother experiences milestones throughout their child’s initial years of life revolving around food. Working women encounter problems when they cannot breast feed their child anymore as they have to get back to work. One of the questions asked by most mothers is when and how they can introduce cow’s milk to their child’s diet.

As recommended by most doctors, it is preferred to breast feed your child during the first year because mother’s milk contains all essential nutrients (like iron) that a baby needs for proper growth and development during the first year. If a mother wants to get back to work and want to switch her milk with another one, then cow’s milk is the best option.

Why Cow’s Milk:

  • Cow’s milk is an excellent source of calcium, which helps in building strong bones & teeth and helps in regulating blood clots.
  • It is one of the few sources of vitamin D, which helps the body absorb calcium and is crucial for bone growth.
  • Cow’s milk also provides protein for growth, as well as carbohydrates, which will give the energy a child needs to toddle all day.

Here’s How a Mother can Introduce Cow’s Milk:

  • Before Introducing cow’s milk to your child, start giving him small portions of cereals, fruits, and veggies.
  • Allergery test is must! Test it by giving small portion of cow’s milk and check if he has not shown any symptoms of being allergic.
  • Gradually add milk into your child’s diet as you are weaning him from breastmilk or infant formula.
  • Start by switching a cup of cow’s milk a day with breastfeeding. You can also add cow’s milk to morning oatmeal or cereal.
  • Once you’ve changed one bottle or cup from breastmilk to cow’s milk, you can continue making the switch throughout the day. Just be sure to start introducing in small amounts and with other favourite foods so your child will learn to love the taste and nutrition you’re offering!

How Much:

  • To ensure your toddler is meeting his daily calcium needs, offer about two cups of milk a day.

Type of Milk:

  • Whole milk has generally 4% fat and it is recommended for toddlers because they need the extra fat for growth and healthy brain development.
  • If toddler is overweight, it is recommended to talk to your paediatrician and may switch to low-fat milk.

Verka Cow Milk: The Best has Arrived!

Cow Milk has been known for its various health benefits and with increasing awareness, the demand for cow’s milk has also increased. The cow milk contains great amount of vitamins and minerals. Freshly drawn cow’s milk is yellowish white opaque liquid with sulphur which is a tonic for brain therefore, making a person mentally alert and physically agile.

For Infants, breast milk is best in the first 6 months of life, but in the absence of mother’s milk; cow milk should be preferred over buffalo. The percentage of volatile and soluble acids is greater in cow ghee, and consequently it is more easily digested. Therefore, cow milk, being easily digestible, is more beneficial to patients than buffalo milk.

Cow milk has less protein content than buffalo milk. The high protein makes the milk heavy and thus difficult to digest for infants and older population. 100ml of cow’s milk contains 70Kcals whereas 100ml of buffalo’s milk contains 100Kacls. So people who are on calorie restricted diet are again here advised to have cow’s milk to cut down the calorie consumption in the diet.

In addition, Dairy products especially milk is richly supplied with outstanding nutrients that are helpful for growth of fetus and health of pregnant mother. It is recommended for pregnant women to consume at least 3 cups of milk or other dairy products per day.

Verka launches its Cow Milk variant on October 1, 2016 at Rs. 42 per litre (500ml for Rs21). Verka’s cow milk is hygienically packed and homogenized milk with 4% fat. This variant will be available in Tricity (Chandigarh, Panchkula, Mohali), Jalandhar and Ludhiana. Furthermore, Verka will be expanding its cow milk supply to other areas of Punjab as well. 

For more information on Verka Milk products, visit:

Make Your Kids Eat Healthy!

With a busy life, it is easy to forget just how important our kid’s nutrition is. While, most parents agree on the benefits of veggies and healthy proteins, but the question arises how to make their kids eat it? Should they drink fruit juice? Should they consume more dairy products?

It is important to make sure that a child is eating a nutritious diet because every food lying on the kitchen shelf not decomposing for a year does not mean to be fit for consumption!
Here’s a list of food that are good sources of nutrition and every child should consume on daily basis.

1. Protein:

Proteins (amino acids) are used in every function in the body and are absolutely vital for all of us, especially those still forming bones and muscles. Meat, beef, chicken, turkey, and eggs are rich in protein but chicken nuggets just won’t do!  Kids need real untreated and chemical free sources of protein.

  1. More Veggies than Fruits:

    Fruits contain natural sugar and fructose in large amounts can be damaging. Mostly kids prefer fruits over veggies and many parents are happy with the fact.  While fruits are wonderful and have their place, veggies are equally important, and have much less sugar.

    Despite the widely acknowledged fact that veggies and fruits reduce risk of almost every disease, we still aren’t eating them! Veggies do not mean French fries and ketchup; a healthy diet should include green leafy vegetables like spinach, lettuce, kale, & mustard. In addition to this, some colourful veggies like peppers, tomatoes, eggplant, carrots, broccoli, cucumber, olives, fennel, etc.  

  2. Healthy Fats

Some parents restrict fat in their kid’s diet to avoid fatigue but restricting fat may also lead to health problems and vitamin deficiencies. Dietary fats carry vitamins A, D, E and K into tissue and allow for uptake. Breast milk, considered the most complete food for babies and toddlers is over 50% total fat and 40-50% saturated fat.

It is suggested to intake good sources of dietary fats like coconut, avocados, olives, ghee, butter, eggs, fishes, nuts and seeds.  Be careful, of course, in choosing healthy fats; avoid trans fats and engineered fats like vegetable oils, hydrogenated oils and shortening.

Here are a few suggestions to make your kids eat healthy:

  • Serve healthy food and at the beginning, put only a little on their plates.  
  • Let your kids help you in kitchen. Ask them to help prepare food preparation so they feel involved and invested in making healthy choices.
  • Take your kids along on groceries shopping. Ask them to help you pick out colourful and healthy fruits and veggies so they will be more likely to want to try them.
  • Encourage them to plant fruits and vegetables in your garden. The fruit they harvest may encourage them to eat and cook as well.
  • Don’t force them to eat healthy, talk to your kids about why some foods are healthy and some aren’t and let them make their own healthy choices sometimes.
  • Serve fruits as natural deserts! Fruits like berries, mangoes, papaya, apples should be served after meals.

Importance of Milk in our Diet

According to history, raw milk was widely used in medieval cooking. The first evidence of milking cattle for human consumption is believed to be found among the Neolithic farmers in Britain and Northern Europe.Although milk from the cow is processed, it is not an engineered or fabricated food. It is about 87 percent water, 13 percent solids and fat soluble vitamins. The solids other than fat include proteins, carbohydrates, water soluble vitamins, and minerals. These nutrients in milk help make it nature’s perfect food.

As the decades old public helath message says – “Piyo doodh for healthy reason, rahoge phir fit aur fine, jiyoge past ninety-nine!” Milk and its products contain high quality proteins. The Whey protein itself contains about 28% of the protein content of milk. Casein is the protein that is only found in milk and contains all essential amino acids. Protein helps in building and repairing body tissues and also helps in formation of antibodies to help fight infection.

Milk also contains calcium, phosphorus, magnesium, and potassium. Calcium and phosphorous is found approximately in the same ratio as found in the bones. Milk is also a significant source of riboflavin (vitamin B2) which helps promote healthy skin and eyes.

In adults, a calcium deficiency, along with other factors, may result in bone deterioration called osteoporosis. Therefore, it is important to consume calcium in right amounts in order to ensure stronger bones. The recommendations for calcium are 1,000 mg for adults, 1,300 mg per day for adolescents, 500-800 mg per day for young children and 1,200 mg per day for adults over 51 years of age.

Here are some benefits of consuming milk in our diet:

Healthier Teeth
Dairy products contain calcium and other nutrients, which help teeth, grow and keep them healthy.

Bone Health
Dairy products provide calcium, which is essential for bone growth and development. Bone growth is at its highest during childhood and the teenage years and therefore it is important that teenagers consume dairy products.

Controls Obesity
Research has shown that people who consume milk and dairy foods are likely to be slimmer than those who do not. Milk is also not a high fat product. Whole milk contains 4% fat, and semi-skimmed milk contains 1.7% fat. Studies have also found that consuming milk and dairy as part of a calorie controlled diet can help us to lose weight.  

10 Tips to Develop Healthy Eating Habits at a Young Age!

  1. Eat Breakfast: Just like cars, buses and trains cannot run without fuel, our bodies need energy to work. Especially after a night’s sleep, energy levels are low. Thus, eating breakfast, even if it’s just a banana and a glass of milk, kick-starts the body and makes it easier to maintain the energy throughout the day!
  2. Slow it Down: Eating slowly is great for weight control at any age. In addition, it promotes better digestion, better hydration and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. It’s a great way to show kids that it takes about 20 minutes for the message that they are full to get from their stomachs to their brains!
  3. Choose Healthier Snacks: Snacking is an effective way to fit extra nutrients into your diet and prevent overeating at mealtimes. It’s easy to reach for chips or biscuits when you feel like nibbling on something, but these snacks are low in nutrients and high in calories! Therefore, it is advised to keep your cupboards stocked with healthier snacks such as fruits, air-popped popcorns, unsalted nuts and unsweetened yoghurt.
  4. Drink water: Roughly 60% of the body is made of water. Drinking enough water maintains the body’s fluid balance and helps transport nutrients in the body, regulating body temperature & digesting food. It is advised to make water the drink of choice at meal times, and keep juice and sweet drinks as occasional treats!
  5. Grow your own: Growing vegetables and herbs at home can be a fun way to teach kids and grownups; how to grow their own food, naturally and organically can be a fun way to teach children where food comes from and to encourage them to eat a more varied diet. They’re more likely to try new veggies if they’ve helped to plant and pick them.
  6. Eat Together: Encouraging your child to eat regular meals with you at the table, can reduce snacking, and can also teach valuable social skills. Conversations during the meal provide opportunities for the family to bond, plan, connect, and learn from one another.
  7. Have fun in the kitchen: Children are more likely to become adventurous eaters if they know how to cook. Make cooking a fun task by giving them their own aprons and letting them help you in the kitchen.
  8. Be creative; variety is the recipe for health: All the vibrant colours in fruit and vegetables come from natural plant chemicals that have healthy effects on our bodies. Different colours have different effects, so it’s good to eat a variety of different colours each day. You need over 40 different nutrients (such as vitamins and minerals) every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices.
  9. Listen to your Tummy: Although children are born with the ability to stop eating when they are full, it can often be hard for parents to judge whether their kids have eaten the right foods, and enough of them. Teaching children to listen to their tummies and to ask themselves question, such as “Is my tummy full?” will give them the opportunity to develop their ability to sense fullness.
  10. Share your food: Sharing a meal with family, friends, and colleagues is a great way to enjoy food. It is fun to see other people’s choice of food!

Improvement of Milk Quality by Investing in Latest Technology

In India, where the population is largely vegetarian, dairy is a primary source of protein. Milk-based paneer, ghee and yogurt are all staples of daily life, making the country both the largest consumer and the largest producer of dairy in the world.

Milkfed Punjab has successfully achieved to become the number one Pouch Packed Milk Supplier in Chandigarh, Punjab and Himachal. Milkfed Punjab always endeavours to be leader in market in milk & milk products quality and we never miss an opportunity to carry out investments in latest technology.

Production of maximum quantities of high quality milk is an important goal of every dairy operation. Poor quality milk affects all segments of the dairy industry, resulting in milk with decreased manufacturing properties and dairy products with reduced flavour quality.

Milkfed Punjab aims at carrying out investments in the Quality equipments. In order to analyse Milk components such as FAT, SNF, and Lactos, Milk Analyzer FT 120 of FOSS Denmark is installed at Ludhiana and Mohali at an approximate cost of Rs.60.00 lacs each. This machine enables liquid milk testing by analysing the main product components in milk as well as screening for milk abnormalities – all at once in just 30 seconds.

Milkfed Punjab proposed installation of various minor milk analyzers at all other Dairy Plants to test the milk proteins Lactos, SNF and Water, which can ensure the quality of milk. 1125 Automatic Milk Collections and 1301 Electronic Milk Tester are already installed at Village Level Cooperative Societies.

Installation of Automatic Milk Collection System (AMCs) is also in the queue. Automizing the daily milk collection process is the first empowering step towards the whole rural milk revolution. Large number of Bulk Milk Coolers for chilling of milk at village level Milk Producers Cooperative Societies likely to be installed in the coming years. Verka aims at providing a safe, wholesome, abundant and nutritious milk supply to all its consumers.

Women Dairy Cooperatives: Empowering the Women of Punjab!

The dairy co-operatives were formed in India after 1912; the real beginning was made only after the Second World War. The dairy co-operatives are organized with a three-tier structure i.e. milk producers’ co-operatives society at the village level, the union of societies at the district level and the federation of the unions at the state level. The process of organizing societies at village level started in Punjab in 1978.

Women play an important role in the dairy farming as they are the primary caretaker of the cattle. Milkfed realized that Women participation in Dairy Cooperatives can help rural women in becoming self confident, self reliant and can run Dairy Cooperatives more efficiently. Women Dairy Project has been undertaken in six districts namely Hoshiarpur, Ropar, Patiala, Jalandhar, Ludhiana and Amritsar under Support to Training & Employment Programme (STEP) at an out lay of Rs.8.37 crores with 90% grant from Govt. of India.

Under this project, 390 women Dairy Cooperative Societies have been organized having around 20000 women beneficiary members. It is fact that at the household level dairying is largely the domain of women especially in small and marginal household families.

STEP Scheme constitutes providing support services for organizing, nourishing the Cooperative Societies for sustainable functioning. The process is coupled with creating awareness campaigns for the member women concerning management of the societies, enhancement of milk production by providing Breeding, Feeding and Managerial services to the beneficiaries. The programme also addresses the gender mainstreaming, health orientation and exposure of the member women to the process of empowerment in economic, social, political and legal sectors.

The Federation has a plan to prepare similar Project for remaining five Districts i.e. Sangrur, Bathinda, Farikdot, Ferozepur and Gurdaspur and has approached Govt. of India for sanctioning of Project & release of funds. In these districts 400 new exclusive Women Dairy Cooperative Societies would be organized.

Providing Milking Machines to Dairy Cooperatives & Progressive Dairy Farms

Milking management is one of the most important and crucial activities in the milk production chain. Early attempts at milking cows involved a variety of methods. Around 380 B.C., Egyptians, along with traditional milking-by-hand, inserted wheat straws into cows’ teats; suction was first used as a basis for the mechanized harvesting of milk in 1851, although the attempts were not altogether successful.

Around the 1890s, Alexander Shiels of Glasgow, Scotland, developed a pulsator that alternated suction levels to successfully massage the teat and extract milk. That device, along with the development of a double-chambered teat cup in 1892, led to milking machines replacing hand milking.

The milking machine is unique in the sense that it is one of the few machines which comes in contact with farm animals on a regular basis. Modern milking machines are capable of milking cows quickly and efficiently, without injuring the udder. The working principle of the milking machine is to imitate the suckling of the calf. The milking machine opens the streak canal through the use of a vacuum, allowing milk to flow out and prevents the congestion of blood and lymph in the teat.

 Milking machines keep the milk enclosed and safe from external contamination. Therefore, interior ‘milk contact’ surfaces of the machine should be kept clean by washing it regularly. For proper functionality of the machine, it is important to ensure that these machines are correctly installed and maintained in excellent operating conditions.

Milkfed Punjab with a view to produce clean milk and to prevent disease like Mastitis, and to upgrade the milking technology, initiated a scheme for providing milking machines to Dairy Cooperative Societies and Progressive Dairy Farms. This process reduces the milking time and any other contamination and thus reducing the somatic cell count. With these machines even ladies are able to take care of a large herd as they don’t have to depend on other to milk their cows.

Milkfed provides 50% cost of the milking machine of the choice of farmers. Till now approximately 1000 milking machines have been installed in its milkshed area and an amount of Rs. 2.00 Crores has been given to member producer as subsidy.

Silage Making: Nutritious Meal for Nutritious Yield!

Increase in the cost of concentrate feed ingredients and their limited availability, green fodder is considered an economical source of nutrient for dairy animals. Scarcity of water seasonally and at times due to failure of monsoon, results in scarcity of fodder for long duration.

Importing fodder and even straw at high price increases the cost of production of milk; making the activity unviable. Therefore, during the lean period it is important to ensure the regular supply of green fodder to the animals by conserving the green fodder and by increasing the production per hectare of land. In order to ensure regular supply of fodder throughout the year, conserving green fodder in the form of silage is one of the best options available.

Silage is the conserved green fodder having moisture content ranging from 65 to 70 percent. Fodder crops rich in soluble carbohydrates are incubated after chaffing for 45-50 days under anaerobic conditions. Sugars present in the fodder are converted to lactic acid, which acts as a preservative and a good source of readily fermentable sugars for the rumen microbes.        

The fodder crops, such as Maize, Sorghum, Oats, Pearl millet, and hybrid Napier rich in soluble carbohydrates are most suitable for fodder ensiling. Quality of silage can be improved with the use of suitable additives such as molasses, urea, salt, formic acid etc.

In order to fulfil shortage of green fodder, Milkfed has started community based silage pits in Kandi area of Hoshiarpur and Gurdaspur, which are solely dependent on rains. The Federation has constructed 50 silage making pits at Milk Producers Cooperative Society Level. Equipped with fodder chaffing machines, this scheme preserves available green fodder as silage.

The objective of this scheme is to enhance milk production in the Kandi area by minimizing the cost of production by ensure availability of green preserved fodder in the form of silage during scarcity period.

A dairy cow is fed depending on the body weight or generally be given about 6kg to 35kg of silage per day. It is advisable not to feed silage immediately before or during milking especially when the quality is poor as the milk can easily take the smell of the feeds. During these times, a cow can be fed fresh grass, hay, legumes and concentrates. After feeding silage, the bunks and corners of the feeding troughs should be cleaned immediately to prevent contamination.

An initiative to Increase High Yield Buffalos in Punjab!

Fall in productivity of buffalo has been a cause of concern for Punjab. There were 6,170,730 buffaloes in the state in 1997, which further declined to 5,994,540 in 2003. In 2007, the population of buffaloes further declined and touched 5,035,630. Further, their yield has also gone down drastically over the years. As a result, the income of the farmers from the milk fetched too low.

On the initiative of the Punjab State Farmers Commission, the Punjab government has approved the project to establish 300 integrated buffalo development centres, each covering 5-6 villages in the first phase, which later on will extended to cover the entire state.

To improve the milk productivity of milch animals, especially buffaloes, by providing Artificial Insemination service at the doorstep of the farmers, Milkfed runs the Integrated Buffalo Development Centre (IBDC) Programme; funded under Rashtriya Krishi Vikas Yojana (RKVY) Scheme of Govt. of India.

This project aims at establishing 600 IBDCs and each of them operated by a local educated unemployed youth, covering 5-6 villages with a radius of 5 Kms to 10 Kms. These centres propagate Artificial Insemination in buffaloes with semen of bulls with milk yielding potential of 4,000 litres per lactation. IBDCs not only provide instant service to the farmers for Artificial Insemination of animals but also render service of deworming, vaccination, first aid, management and supply of fodder seed.

For effective implementation of this scheme, it is important to create an appropriate economic and production environment for the small dairy farmers who have very poor access to the existing services. In order to reduce calf mortality, dairy farmers should get their cattle protected through prophylactic vaccinations.

After the implementation of the scheme, IBDCs addition of about 86000 improved female calves of buffalo in the State in a span of about four years i.e. from the year 2011 to 2015 is a big achievement.

Fodder Development Programme: Boosting Productivity from Livestock Sector

Livestock is an integral component in the economy of India. The livestock sector in India contributes to nearly 32% of total agricultural output. The requirement of fodder is met mostly from the crop residues of various food crops and in a limited way from the cultivated fodder crops and ever diminishing pasturelands. With only 4% of total cropping area for fodder cultivation has resulted in a severe deficit of green fodder, dry fodder and concentrates.

In the current scenario, where competing demands on land renders the expansion of food/cash crops a difficult proposition, the probability of increasing area under fodder crops is nearly impossible. Therefore, to fulfil this shortfall in demand for fodder, accelerating production of fodder through promotion of integrated technologies and processes for enhancing the availability of fodder is required. 

A strategy to promote the supply of quality seeds, promoting production of fodder crops, extending fodder cultivation to currently unutilized lands, promotion of dual purpose varieties of crops which has the potential of meeting fodder requirements in Season and off-season, promotion of non-traditional fodder, post-harvest technologies for preservation of fodder, all these strategies should be implemented effectively.

Seed is the most critical input to enhance the productivity of fodder crops. Considering the shortage and non availability of fodder seed, Milkfed started its own Fodder Seed Production and Distribution Programme and has established Fodder Seed Processing Plant at Bassi Pathana in district Fatehgarh Sahib. This programme strengthens the production of quality seeds of selected promising varieties/hybrids of fodder with participation of farmers.

The annual growth of agriculture sector can be boosted by enhancing the productivity from the livestock sector. Therefore, it is important to create awareness among the farming community about the importance and development opportunities of fodder production, its contribution to increased livestock production, more use of improved seeds and demonstration of better agronomic practices.

Improving Quantity and Quality of Buffalo for Better Milk Yield!

India possesses 27 indigenous breeds of cattle and seven breeds of buffaloes. Punjab’s main dairy animal is buffalo, not cow. However, the breed of buffaloes is of low quality that leads to low milk yield. It was also found during the survey that one or more animals in some cases of 50% farmers are affected with infertility.

Efforts are made to protect and preserve the buffalos in their native tract, which are facing threat of extinction. Various central and centrally sponsored schemes are being implemented for genetic improvement of cattle and buffaloes.

To reserve the situation by improving the breed and milk yield of buffaloes, Milkfed has implemented the project through NGO Baif and J.K. Trust for establishment of Integrated Buffalo Development Centers (IBDC), under the Rashtriya Krishi Vikas Yojana-2010. The programme is being carried out in 12 districts falling in border, Kandi, trans-Ghaggar and water-logged regions, where these centres have been set up.

As lactating time of the animal in a year is only eight months; for high milk yield, better quality of semen was the pre-requisite under the artificial insemination (AI) programme for buffalos. The Milkfed had set up 200 IBDCs, each of which has been providing AI services to a cluster of seven to eight villages at the door-step of farmers since 2011.

Till date 4, 45,781 artificial inseminations have been done by IBDCs. Most of dairy farmers are in remote areas but were happy with the Artificial Insemination services being provided at their doorsteps.

For effective breeding programme, breeders use a lot of information to select which animals will become parents of the next generation. Once an animal is born with a good trait, that trait can be passed to the next generation. Over time, more animals in the herd will be born with that good trait. This helps producers achieve their breeding goal. The process of selecting animals based on their genetics has helped advance agricultural productivity over the past 50 years.

To get better results in dairy farming more awareness camps should be organised and young educated youth should be motivated for the dairy sector. In addition, more interaction is required at the village and block levels to motivate landless villagers to go in for dairying. It’s time to extend this programme to those areas, which are untouched!