Archives for May 2018

May 31, 2018 By Trupti Hingad Leave a Comment

Best Brown Rice Recipes

brownrice

Brown rice is a powerhouse of nutrients as Ami shah has nicely explained in the blog. https://goqii.com/blog/secrets-of-brown-rice/ (for your reference). But, often the questions arises as to how to use it effectively and make it more interesting to eat as its nutty texture makes it tough to eat daily.

Today, I call all those reading this blog to wear the Chef’s hat and adorn our dining table with some of these yummy Brown rice recipes.

Mexican_Brown_Rice

Mexican Bean Rice

(1 portion)

Ingredients

Brown rice- ½ Cup cooked

Spring Onion- 1 bulb

Tomato- 1 in no

Rajma or baked beans- 1 Cup

Green chilli- 1 in no

Salt & pepper according to taste

Tomato ketchup- 4 Tsp

Vinegar- ½ Tsp

Oil- 1 Tsp

Method:

Heat oil in a vessel, sauté chopped onion bulb. Add Chopped chilli & tomato & sauté for 5-10mins. Add the cooked brown rice, baked beans and mix well. Add all other sauces & stir well. Garnish with spring onion greens & Serve hot.

methi brown rice

Fenugreek Leaves (Methi) Brown Rice

(1 portion)

Ingredients

Brown rice- ½ cup cooked

Methi (fenugreek leaves)- 1/2 bunch

Tomato- 1 in no

Black Gram (Urad dal) & Bengal Gram (Chana dal)- 1 tsp each

Whole pepper- 2 in no

Bay leaf- 1 in no

Onion- 1 in no

Green chilli- 1 in no

Salt & pepper according to taste

Tamarind pulp- 2 Tsp

Oil- 1 Tsp

Method

Heat oil in a vessel, sauté chopped onion, whole spices (masala) & the black and Bengal grams. Add Chopped chilli & tomato & sauté for 5-10mins. Add chopped Fenugreek leaves & tamarind pulp and mix well. Add cooked brown rice & stir well & cook for 10-15mins. Serve it with a chilled cup of curd.

Stir-Fry-on-brown-rice

STIR-FRIED BROWN RICE (1 portion)

Ingredients

Brown rice- ½ Cup cooked

Assorted veggies (Carrot, cabbage, broccoli, beans, capsicum)- 1 bowl

Spring Onion- 1 stalk

Green chilli- 1 in no

Salt & pepper according to taste

Garlic- 1 pod finely chopped

Ginger- a small piece chopped

Chilli sauce, vinegar, & ketchup- 1 tsp each

Oil- 1 Tsp

Method

Heat oil in a vessel, sauté chopped onion, chilli, garlic & ginger & chopped assorted veggies. Add all other seasonings & toss well. Add cooked rice & stir well & cook for 10-15mins.

Serve it curd.

Last but not the least—-THE DESSERT

brownrice Kheer

BROWN RICE Pudding (Kheer)

Ingredients:

1 cup cooked brown rice

250ml skim milk

2tbsp jaggery or stevia

1tsp cardamom (elaichi) powder

1cup nuts (Dates, raisins, dried figs)

Vanilla essence-1drop

METHOD:

Keep milk to boil in a pan, after it boils add jaggery/stevia and rice. Simmer until it cooks.

Turn gas off. Add cardamom powder, nuts and 1 drop of vanilla essence.

Keep in refrigerator to cool.

Serve chilled.

Enjoy making and eating these dishes. If you want to know where you can buy good brown rice? it is now available on the GOQii Health Store. For those who do not have the GOQii App, download now and check out the GOQii Health Store.

May 30, 2018 By Luke Coutinho 3 Comments

Belly Fat and Coconut Oil

Millions of people across America (not to mention worldwide) struggle with stubborn abdominal fat, which can be difficult to shed even when a healthy lifestyle is adopted. Not only is abdominal fat also called visceral fat or ‘belly fat,’ unsightly, it can lead to an increased risk of a number of health conditions.

Some of the risks associated with carrying excess fat around your middle are a greater susceptibility to type 2 diabetes and heart disease. Additionally, as this fat tends to coat vital organs, it can cause system-wide inflammation that can trigger an array of other chronic illnesses.

But according to the ground-breaking studies below, the effects of coconut oil on abdominal fat will surprise you!

Cold pressed coconut oil is probably the most ‘prescribed’medicine food that I have been using in my practice over the last one and a half year with clients and patients worldwide.

Be it thyroid, cancer, alzheimers, dementia, parkinsons, epilepsy, diabetes to even burning belly fat, this wonder super food is a miracle drug

Study 1
A 2009 study published in the Journal of Lipids consisted of testing the effects of either 2 tablespoons of coconut oil or 2 tablespoons of soybean on a group of 40 women over a span of 28 days.
Results showed that the group that ate the coconut oil had a decrease in abdominal fat, while the soybean oil group actually showed a slight increase in belly fat. Additionally, the group that ate the coconut oil showed increased HDL ‘good’ cholesterol levels, while the soybean oil group had decreased HDL cholesterol and increased LDL ‘ bad’ cholesterol.

Study 2
The Journal of Nutrition published a study where researchers investigated all studies relative to medium chain fatty acids (MCFAs) that are abundant in coconut fat and weight management. The studies showed that diets rich in fats such as those found in coconut oil prompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body fat mass. The authors of the study highly recommends using oils that contain MCFAs, such as coconut oil, as a tool to drop extra abdominal fat, manage a healthy weight, and even as a way to treat obesity.

Study 3
Yet another study that assessed body weight and fat storage relative to three different types of diets including a low-fat diet, high-fat diet with long chain fatty acids (LCFAs) and a high fat diet with MCFAs. In order to bring about weight gain, caloric intakes were adjusted for the diets.

At the end of the research period (which lasted 44 days), the low-fat diet group stored an average of 0.47 grams of fat per day, the LCFA group stored 0.48 grams of fat per day, and the MCFA group only stored a mere 0.19 grams per day (despite purposely increasing calories). Those in the MCFA group (coconut fat) had a 60 percent reduction in body fat stored compared to the other diets.

Another added bonus of consuming organic coconut oil (and coconut cream or milk) is that it tends to make us feel fuller for longer. Studies indicate that MCFAs help increase feelings of fullness and lead to a reduction in calorie intake when compared to the same amount of calories from other fats. When MCFAs are metabolized, ketone bodies are created in the liver – these have been shown to have a strong appetite reducing effect helping you to lose fat faster.

I have personally switched to using this oil for all of my cooking and juices and since its cold pressed, it doesn’t really have a strong coconut flavor and doesn’t alter the change in taste of the food that much.

May 29, 2018 By Trupti Hingad Leave a Comment

SSHHH!!! Stop peeling the Fruit!

fruit peels

Fruits are an all-time favourite, decoded healthy food ever.

No matter what your routine includes- fruits are always part of fasting, illness, detox plan or regular healthy eating. Fruits are a great source of nutrition that our body uses to stay healthy. Nutrition aside, fruits are delicious and different fruits are contained within a peel.

Next time when you peel a fruit stop and think twice before you throw the peels into the bin. Did you know that peels of fruit have the most effective and active nutrients that your body needs? A huge amount of antioxidants, vitamins, and minerals are packed into the protective covering of many fruits.

The peel of a fruit may not look appealing as most of them get bruised in transit. But if you are eating only fruit you are restricting yourself to many benefits

Let me explain how fruits and veggies peels are beneficial for health.

banana-peel-1

Banana peel benefits: Wondering how you can use a banana peel?

Rub a banana peel over your teeth and it acts as a great teeth whitener. Even pimples on the face vanish after rubbing banana peel over it for few days. Banana peel has fibre which helps in better digestion. Banana peels are a rich source of potassium and contain much more soluble and insoluble fibre than the fruit inside.

mandarin-peel

The citrus fruit peels have large amounts of Vitamin A, Vitamin C, and Potassium. They make up for almost 30% of the fruits nutritional value and more so in its antioxidant properties. A lot of the peels such as that of orange and lemon are often used as zest in many foods. The protective covering of these juicy fruits often is bitter or sour tasting. This acts as a repellent to pests and insects. Its Nature’s way to ensure that the fruits are not destroyed before ripening.

Orange peels are often used to add glow and radiance to the face. Lemon peels are recommended for skin lightening and fairness.

Apple peel 1

Apple peels are known for their anti-cholesterol properties as well as reduction of diabetes, as they have pectin. It also has quercetin which is anti-inflammatory and fights brain damage and enhances memory.

watermelon peeels

Watermelon Fruit Peels and the rind has citrulline which can be converted into arginine, an essential amino acid that is beneficial for the heart and immune system.. Eating a rind might sound unappetizing, but it can be pickled (like a cucumber), or simply sautéed and seasoned. Or throw it in a blender with the watermelon flesh, and add some lime

mango peels

Mangoes and their peel contain high amounts of antioxidants. Antioxidants work to reduce damage caused by free radicals. Free radicals can affect all parts of the body including skin, eyes and even heart.

An Australian study revealed that eating mangos with their skin could promote weight loss. Eating mango peel can promote digestion and reduce constipation.

Passion-Fruit[1]

The passion fruit peel helps in improving breathing processes, controls wheezing and improves lung function. The peels also have a good amount of fibre that assists in the digestive process of our bodies, preventing constipation and helping the gut flora.

potato peels

Potato skin is packed with nutrients like iron, calcium, magnesium, vitamin B6, and vitamin C. Potassium plays a role in the electrical impulses transmitted by your nervous system and helps your muscles contract to facilitate movement.

Sweet potato skin is loaded with the significant amount of beta-carotene which converts to vitamin A during digestion. Vitamin A is essential for cell health and immune system

The dark green skin contains the majority of a cucumber’s antioxidants, insoluble fibre and potassium. The cucumber peel also holds most of its vitamin K. The next time you have a salad ask not to peel the cucumber.

Since the skin of a carrot is the same colour as what’s directly beneath it (like a tomato or a red pepper), the peel and its flesh have similar nutritional properties. However, the highest concentration of phytonutrients is found in a carrot’s skin or immediately underneath. Just rinse the carrot thoroughly rather than peeling it.

Pomegranate peel cannot be consumed just like that but when you boil it in water and gargle it …it helps to relieve a cough and sore throat

But major concern now is these fruit peels are soaked in harmful chemicals and pesticides.B ut organic fruits can be ingested to enhance the benefits of all the minerals, vitamins, flavonoids and antioxidants that are present in abundance in the peels of many fruits and veggies

As you start eating a fruit/veg available in the market… do think before you peel a fruit/veg and throw away what can be a rich source of vitamin intake for you and key to your glowing skin.

May 25, 2018 By Arooshi Garg 1 Comment

Tips to eat healthy and stay healthy while vacationing!

beach-coast-flip-flops

Summer months is at its peak and June and July marks the end of school sessions and the start of holidays! Many of us opt for a vacation to unwind. Going on vacation is an exciting time! It is a time to relax and enjoy your time off. However, the change in your routine can affect your eating habits so it’s important to plan ahead. Here are some tips to fully enjoy your vacation and stay healthy on it as well:

Carry healthy snacking options with you. Homemade roasted peanuts, chana, figs, dates, fresh fruits, seed trail-mix, baked soya chips, almonds, and walnuts, energy bars made with simple ingredients such as jaggery, peanuts, nuts and dates!
If you can’t avoid outside food then be mindful of portion sizes and have lesser portions of calorie-rich foods like rice and pasta.
Follow the plate rule. Always pick up a quarter plate for your major meals. That will ensure that you don’t overfill your plate. Follow the thumb rule: Always fill half your plate with fruits and veggies.
Many restaurants/hotels have buffet food stations where food can be cooked to your liking. Ask for a stir-fry with lots of vegetables served with a tomato or garlic sauce/olive oil dressing.
If your room has a mini fridge, pick up some fresh fruit and raw veggies at the local grocery store. Pack whole grain, high fibre cereal and a few re-usable/disposable cups, bowls and spoons. Now you have the ingredients for a fast and healthy meal.
Always a bottle of cold water in your bag. Vacations can add more hours of sun-time than you are used to which can dehydrate you, having a water bottle handy helps you prevent any heat stroke, dehydration. For extra flavour, add fresh berries, mint leaves or slices of orange, lemon, lime or cucumber. Try having more of local refreshing drinks like coconut water, kokam etc.
Post your meals squeeze half a lemon in plain drinking water and drink on! Will be a good digestive drink and will help you keep light!
Avoid picking up salads with heavy/creamy dressings and go for simple, green salad, fresh sliced raw veggies like cucumber, tomato, beetroot and carrots.
Choose the GPRS rule which opts for more of grilled, poached, roasted and steamed foods rather than picking foods which are deep fried.
While eating at a buffet, browse all the items and pick only 3-4 best items that will make way to your plate and stomach for that meal. Avoid tasting too many things, or overloading your plate with more food.
Enjoy fresh fruits for dessert. Try the local, seasonal fresh fruit such as mangoes, jackfruit, papayas and pineapples. Treat yourself to a sweet dessert only once in a while, or split dessert with a friend.
Always enjoy the local cuisine and fresh foods available rather than choosing your preferred foods. Give a visit to local markets. They are the ideal place to get a real experience of local culture. It is also a great place to find fresh, flavorful, whole foods, traditional food items. They are always fresh and bubbling with healthy nutrients.
Limit your alcohol intake and opt for more of healthier drinks. Alcohol can dehydrate you and make you lethargic the next day. Choose more of water-based drinks rather than opting for soda.
After a tiring sightseeing day and lots of outside eating, de-stress your body with a cup of warm lemon water, or a cup of green tea easily available in hotel rooms. You can also carry some carom seeds with you and drink warm ajwain water (carom seeds) before dozing off!
Look for sports or recreational activities around your destination. Swimming, tennis, hiking, trekking, kayaking, cycling, or a simple walk around can help you have some adventure and stay active through your holiday.

Going on a vacation is a great time to enjoy a relaxing time with friends and family. Staying on track with healthy eating is easy when you plan ahead and choose wisely. Hope these tips help you stay healthy, fit and enjoy your holidays to the max!