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April 8, 2023 By Neha Goyal 2 Comments

Refreshing and Healthy Iced Tea Recipes

iced tea

Water is probably the best drink you can have during a hot summer day! Drinking at least 2 litres of water or more during the day helps your body dissipate excess heat – especially if you’re exposed to a high-temperature environment. A lot of people struggle with drinking water and rather opt for beverages full of sugar. Instead of hydrating on drinks detrimental to your health, why not opt for some tasty and healthy Iced Tea? Let’s look at some thirst-quenching recipes. 

1. Rose Iced Tea 

Ingredients: 

  • Handful or rose petals fresh or dried
  • Cardamom – 2 crushed 
  • Green Tea – 1 bag 
  • Raw honey – 1-2 tsp 
  • Hot water – 1 cup 
  • Ice cubes or chilled water 

Method: 

  1. Put rose petals, crushed cardamom and a green tea bag in a glass jar. Pour 1 cup hot water over this. Let this sit for 15-20 minutes. 
  2. Remove the tea bag after 3-5 minutes if you don’t want to make it very strong. 
  3. Add raw honey or any sweetener of your choice (avoid processed sugar) and mix well.
  4. Strain the rose petals. Fill a glass ¾ with ice cubes & pour this tea over ice cubes or add chilled water. Your refreshing rose tea is ready! 

2. Fennel Coconut Tea 

Ingredients: 

  • Fennel seeds – 1 tbsp 
  • Coconut water – 1.5 cup chilled 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 

Method: 

  1. Heat 1 cup water in a saucepan. Add fennel seeds & boil until it reduces to half. 
  2. Add the green tea bag for a few minutes. 
  3. After a few minutes, remove the teabag and strain the tea in a tall glass. 
  4. Add raw honey and mix well. 
  5. Pour over chilled coconut water and enjoy.

3. Apple and Cinnamon Tea 

Ingredients:

  • Apple – ¼ cup chopped or thinly sliced 
  • Cinnamon – 2-inch stick 
  • Cardamom – 1 crushed 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 
  • Water – 2 cups 

Method: 

  1. Boil 2 cups of water with cinnamon and cardamom for 5 minutes. 
  2. Turn off the gas, add a teabag to this and cover for 5 minutes. 
  3. Put apple slices in a glass jar and pour the boiled mixture over this after removing the teabag. 
  4. Add honey and mix well. Keep this in the fridge for minimum of 30 minutes to let the flavours infuse. After 30 minutes, strain and serve.

4. Pineapple and Ginger Iced Tea

Ingredients:

  • Pineapple – ¼ cup finely chopped 
  • Ginger – ½ inch thinly sliced 
  • Mint leaves – 4-5 
  • Lemon juice – 1 tsp 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 
  • Hot water – 1 cup 
  • Ice cubes

Method: 

  1. Put all the ingredients, except honey and ice cubes in a glass jar. 
  2. After 5 minutes, remove the green tea bag, add honey and mix well. 
  3. Let this sit for another 30-60 minutes at room temperature. 
  4. Now fill a tall glass halfway with ice cubes, strain and pour the tea mix.

5. Orange Peel Tea

Ingredients:

  • Peel of half an orange or kinnow
  • Water – 2 cups
  • Green Cardamom – 2 crushed 
  • Cloves – 2 
  • Cinnamon – 2 inch stick 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 

Method: 

  1. Boil cardamom, cloves and cinnamon with water for five minutes. 
  2. Kill the flame and add the green tea bag and orange peel in this. Cover for 5 minutes.
  3. Strain the mixture, add honey and let it cool in the fridge for 30 minutes at least before serving.

Tips and Highlights of the Iced Tea Recipes 

  • These recipes can help you fight inflammation, boost digestion, improve immunity and also aid you in removing toxins. 
  • These iced tea recipes can be a great addition to your routine to curb hunger pangs and promote weight loss. 
  • If any of these flavours become your favourite, you can lock in those flavours in the form of ice cubes and preserve it for a few days to enjoy it without waiting. 

We hope you try these recipes and enjoy them. Do leave your thoughts in the comments below. Get more healthy recipes here. You can also get customized recipes and diet plans tailored to your health goal, directly from a GOQii Coach, by subscribing for Personalised Health Coaching here.

Hydrate well and #BeTheForce 

April 15, 2025 By GOQii Leave a Comment

Low-Carb Snacks for Diabetes: Delicious Recipes to Keep You Energised

Snacking can be a source of sustained energy or an easy way to derail your nutrition goals. With the right choices, you can enjoy delicious snacks that keep you full, fuel your body, and support your well-being without unnecessary sugars or empty calories.

These satisfying, nutrient-rich, and easy-to-make snacks are designed to provide long-lasting energy and nourishment while fitting seamlessly into the Diabetes Reversal Program (DRP) Nutrition Plan. Whether you need a quick bite between meals or a healthy alternative to processed snacks, these options have you covered.

From the protein-packed Almond Butter Energy Balls to the crispy, savoury Parmesan Courgette Chips and the creamy Greek Yoghurt Dip with Fresh Vegetables, these snacks are not just healthy—they’re flavourful, wholesome, and incredibly satisfying.

Almond Butter Energy Balls

Looking for a quick, no-bake breakfast or snack? These Almond Butter Energy Balls are the perfect grab-and-go option. They are packed with healthy fats, protein, and fibre, making them an excellent choice for sustained energy throughout the day.

Ingredients

  • 1 cup almond butter (unsweetened)
  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup ground flaxseed
  • 2 tablespoons chia seeds
  • 1 teaspoon vanilla extract
  • 1 tablespoon sugar-free sweetener (optional)

Method of Preparation

  1. In a bowl, mix almond butter, shredded coconut, ground flaxseed, chia seeds, vanilla extract, and sweetener (if using).
  2. Stir until well combined and a dough-like consistency forms.
  3. Roll the mixture into small balls, about 1 inch in diameter.
  4. Place on a tray and refrigerate for at least 30 minutes to set.
  5. Enjoy as a quick breakfast or on-the-go snack.

Health Benefits

  • High in Fibre: Keeps digestion healthy and promotes fullness.
  • Good Source of Healthy Fats: Supports brain function and energy levels.
  • No Refined Sugar: A natural way to satisfy sweet cravings.

Parmesan Courgette Chips

Craving a crispy, salty snack but want to stay on track with your healthy eating? These Parmesan Courgette Chips are the answer! They are crunchy, cheesy, and completely guilt-free.

Ingredients

  • 1 large courgette, thinly sliced
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon olive oil
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste

Method of Preparation

  1. Preheat the oven to 200°C (400°F).
  2. Toss sliced courgettes with olive oil, garlic powder, salt, and pepper.
  3. Arrange in a single layer on a baking sheet.
  4. Sprinkle Parmesan cheese evenly over the slices.
  5. Bake for 15-20 minutes, flipping halfway, until crispy.

Health Benefits

  • Low in Carbs & Calories: A great alternative to potato crisps.
  • Rich in Antioxidants: Courgettes provide essential vitamins and minerals.

Crunchy & Satisfying: Perfect for curbing salty cravings.

Greek Yoghurt Dip with Fresh Vegetables

Need a quick and healthy snack? This Greek Yoghurt Dip is creamy, tangy, and pairs beautifully with fresh vegetables. It’s packed with protein and probiotics, making it a snack that keeps you full and energised.

Ingredients

  • 1 cup full-fat Greek yoghurt
  • 1 teaspoon lemon juice
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried dill
  • Salt and pepper to taste
  • Fresh vegetable sticks (carrots, cucumber, celery, bell peppers)

Method of Preparation

  1. In a bowl, mix Greek yoghurt, lemon juice, garlic powder, dill, salt, and pepper.
  2. Stir until smooth and well combined.
  3. Serve with fresh vegetable sticks for dipping.

Health Benefits

  • Rich in Protein & Probiotics: Supports gut health and muscle recovery.
  • Low in Carbs: Perfect for a light, satisfying snack.
  • Versatile & Refreshing: Customise with different herbs and spices.

Snacking should never feel like a compromise—it’s an opportunity to nourish your body and keep your energy levels steady throughout the day. These low-carb, high-nutrient snack options prove that healthy eating can be both delicious and fulfilling.

Whether you need a grab-and-go option, these snacks are the perfect solution to keep you satisfied and energised without guilt.

Enjoy these wholesome, flavourful snacks, and make every bite count towards a healthier, stronger you!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

April 14, 2025 By GOQii Leave a Comment

Flavourful Dinners for a Healthier You – Low-Carb & Diabetes-Friendly Dinner Recipes

Eating well doesn’t mean giving up on flavour. These diabetes-friendly dinners are proof that you can enjoy delicious meals while keeping your blood sugar levels stable. Full of healthy fats, protein, and fiber, these low-carb dishes will help you feel satisfied and nourished without the post-dinner sluggishness.

Each recipe is quick to prepare and packed with nutrients to keep your energy levels high. Whether you’re cooking for yourself or sharing with loved ones, these meals prove that healthy eating can be both nutritious and full of flavour.

1. Baked Salmon with Lemon-Herb Butter

A perfect dish that’s both light and satisfying, packed with omega-3 fatty acids for heart health.

Ingredients:

  • 2 salmon fillets
  • 2 tablespoons butter, melted
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon garlic, minced
  • 1 teaspoon chopped parsley
  • Salt and pepper to taste

Method of Preparation:

  1. Preheat the oven to 200°C (400°F) and line a baking tray with parchment paper.
  2. In a bowl, mix melted butter, lemon juice, garlic, and parsley.
  3. Place salmon fillets on the tray and season with salt and pepper.
  4. Brush the lemon-herb butter generously over the fillets.
  5. Bake for 12-15 minutes until the salmon is flaky and cooked through.
  6. Serve with steamed vegetables or a fresh salad.

Health Benefits:

  • Rich in Omega-3 Fatty Acids: Supports brain and heart health.
  • High in Protein: Essential for muscle repair and growth.

Anti-Inflammatory Properties: Garlic and parsley boost immunity.

2. Spaghetti Squash with Turkey Meatballs

A low-carb alternative to pasta that’s comforting and full of flavour. Packed with lean protein from turkey meatballs.

Ingredients:

  • For the spaghetti squash: 1 medium spaghetti squash, olive oil, salt, and pepper.
  • For the turkey meatballs: 500g ground turkey, almond flour, 1 egg, garlic powder, dried oregano, salt, and pepper.
  • For the sauce: Sugar-free tomato sauce, olive oil, basil, garlic.

Method of Preparation:

  1. Preheat oven to 200°C (400°F).
  2. Prepare the squash: Cut in half, remove seeds, brush with olive oil, and season with salt and pepper. Roast for 40 minutes.
  3. Prepare meatballs: Mix turkey, almond flour, egg, garlic powder, oregano, salt, and pepper, and form into small meatballs.
  4. Cook meatballs: Heat olive oil in a pan, cook meatballs until browned.
  5. Prepare sauce: Heat olive oil, cook garlic for 1 minute, add tomato sauce, and basil.
  6. Assemble: Use a fork to scrape spaghetti squash strands, top with meatballs and sauce.

Health Benefits:

  • Low in Carbs & High in Fibre: A great pasta alternative.
  • Lean Protein: Turkey helps muscle maintenance.
  • Rich in Antioxidants: Lycopene from tomato sauce supports heart health.

3. Cauliflower Crust Pizza with Veggie Toppings

Craving pizza? This low-carb cauliflower crust pizza gives you all the flavours you love, guilt-free.

Ingredients:

  • For the crust: 1 medium cauliflower, egg, mozzarella cheese, garlic powder, salt, pepper.
  • For the toppings: Sugar-free pizza sauce, mozzarella cheese, bell peppers, mushrooms, cherry tomatoes, dried oregano.

Method of Preparation:

  1. Preheat oven to 220°C (425°F).
  2. Microwave grated cauliflower for 4-5 minutes, then squeeze out excess moisture.
  3. Mix cauliflower with egg, mozzarella, garlic powder, salt, and pepper, and shape into a pizza crust.
  4. Bake for 15-20 minutes until golden.
  5. Add pizza sauce, cheese, and veggies. Bake for another 10 minutes.

Health Benefits:

  • Gluten-Free: Great for those avoiding refined flours.
  • Low in Carbs: Cauliflower is high in fibre and essential nutrients.
  • Customizable: Add your favourite toppings!

These low-carb dinners prove that healthy eating doesn’t have to be boring. Whether you want a protein-rich salmon dish, a hearty pasta alternative, or a guilt-free pizza, these recipes show that you can enjoy your meals while supporting your health goals.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

February 28, 2025 By GOQii Leave a Comment

Power Up Your Mornings: Easy Low-Carb Breakfast Recipes

Breakfast is one of the most important meals of the day—it sets the tone for your energy levels, focus, and overall well-being. If you’re following a low-carb lifestyle, you don’t have to miss out on delicious and satisfying breakfasts.

Whether you prefer something savoury, slightly sweet, or protein-packed, these low-carb breakfast ideas will keep you feeling full and energised without causing a blood sugar spike.

Each recipe is diabetes-friendly, high in healthy fats, protein, and fibre, and perfect for meal prepping or making fresh in the morning.

1. Spinach & Feta Crustless Quiche

This fluffy, protein-rich quiche is packed with iron-rich spinach and calcium-loaded feta cheese, making it a balanced and delicious way to start your day.

Ingredients

  • 6 large eggs
  • 1 cup spinach, chopped
  • ½ cup feta cheese, crumbled
  • ¼ cup milk or heavy cream
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 350° F (175°C) and grease a pie dish or muffin tin with olive oil.
  2. In a large bowl, whisk together the eggs, milk or heavy cream, salt, and pepper until smooth.
  3. Fold in the chopped spinach and feta cheese.
  4. Pour the mixture into the prepared dish and spread evenly.
  5. Bake for 25–30 minutes until set and golden brown on top.
  6. Let it cool for 5 minutes, then slice and serve.

2. Coconut Flour Pancakes with Berries

Love pancakes? You don’t have to give them up! These low-carb, gluten-free pancakes are high in fibre and protein, making them a fantastic choice for a healthy morning.

Ingredients

  • 4 eggs
  • ¼ cup coconut flour
  • ¼ cup unsweetened almond milk
  • 1 tsp vanilla extract
  • ½ tsp baking powder
  • Fresh Berries for topping

Instructions

  1. Whisk together the eggs, coconut flour, almond milk, vanilla extract, and baking powder in a bowl until smooth.
  2. Let the batter rest for 3–5 minutes to thicken.
  3. Heat a non-stick skillet over medium heat and lightly grease it.
  4. Pour small portions of batter onto the skillet to form pancakes.
  5. Cook until bubbles appear, then flip and cook for another 1–2 minutes until golden brown.
  6. Serve warm with fresh berries on top.

Avocado & Bacon Breakfast Bowl

This creamy, nutrient-rich breakfast is packed with healthy fats, protein, and fibre, making it a perfectly satisfying low-carb meal.

Ingredients

  • 2 ripe avocados, halved and pitted
  • 4 slices bacon, cooked and crumbled
  • 4 eggs
  • Salt and pepper to taste
  • Chopped parsley (for garnish)

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Scoop out a small amount from each avocado half to make space for the eggs.
  3. Place the avocados in a baking dish to keep them steady.
  4. Crack an egg into each avocado half.
  5. Season with salt and pepper.
  6. Bake for 15–20 minutes until the eggs are set or to your desired doneness.
  7. Remove from the oven, sprinkle with crispy bacon and parsley, and serve.

With these three delicious low-carb breakfasts, you can kickstart your day feeling full, energised, and ready to go. Whether you’re meal-prepping or making something fresh, these recipes will keep you on track with a diabetes-friendly or low-carb lifestyle.

Which one will you try first? Let us know in the comments below!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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