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January 30, 2020 By Navnee Garg Leave a Comment

Load Up On Carrots During Winter! Here’s Why!

We’ve often advised people to eat seasonal fruits and for good reason! Seasonal veggies are a good source of vitamins, minerals and antioxidants which are required by the body during winter. There are many vegetables but one of them, which is a must-have during these chilly days is the carrot! Carrots are one of the most loved vegetables not only in India but all over the world. The reason is very evident, it not only serves as a salad but a lot more than that. This orange-coloured root is an ultimate health food with many health benefits. Let’s explore the health benefits of carrots during winter!

Why You Should Eat Carrots During Winter

Carrots help you get beautiful skin and help in protecting you from cancer, especially lung cancer. As the temperature drops, this crunchy & colourful vegetable gives you a boost of antioxidants too.
As a rich source of Vitamin A, it helps treat vision loss. So during winter, you can definitely ditch your Vitamin A pills.
The Vitamin A in carrots also help the liver secrete bile and flush out toxins in the body, acting as a Natural Detox.
Carrots contain high amounts of soluble fibers, which indirectly helps in managing cholesterol levels. No more guilt! You can easily binge on your favorite carrot cake during winter.
Carrots are infused with natural pesticides, Falcarcinol, which is anti-fungal in nature. It protects you from any kind of fungal diseases. If your kids eat carrots, you don’t need to worry about them catching any kind of fungal infection.
Carrots aren’t boring! There are many variations you can try with this root – be it dips, juices or soups – carrots are definitely a hit with your taste buds!
Carrot tops are enriched in nutrients such as potassium, phytonutrients and they also contain around 6 times more Vitamin C than what the root does.
Carrots have reserved their place in the list of the World’s Healthiest Foods. Undoubtedly, this crunchy root deserves it too.

Tips to Add Carrots To Your Diet

Soup It: Add grated carrots to your soups and clear broths to add roughage in diet
Crunch It: Raw carrots are enjoyed the best while soaking under the Sun during winters. Great way to boost up the vitamin quotient.
Lick It Up: Our very own Gajar ka Achar or Gajar ka Paani is every grandmother’s special recipe.
Bake It: The versatility of carrots gets it added even in bakery products. Add shredded carrot while baking muffins, cakes or breads to make a delightful dessert.

DO NOT throw away the carrot tops. Surprisingly, these carrot tops can be replaced with all the herbs in all kinds of dishes adding taste and Nutrition adequately.

We hope you’re all set to enjoy the crunch this season. Any more queries in mind? Please feel free to type them down in the comments section below, because, We Carrot about You!

For more topics on the health benefits of foods, check out our Healthy Reads section within the GOQii App or simply tune in to GOQii Play for LIVE sessions by experts.

#LevelUp your winter and #BeTheForce

January 28, 2020 By Sunita Arora Leave a Comment

10 Inflammation Fighting Winter Foods You Must Include In Your Diet

Inflammation is linked with so many serious illnesses such as diabetes, heart diseases, asthma, arthritis, etc. The use of anti-inflammatory drugs is very common and sometimes with no alternative as well. As they say, prevention is always better than cure! Eating anti-inflammatory food is a natural solution without any side effects. During winter, there’s less flow of blood which makes the joints colder and stiffer – leading to inflammation. The pain receptors become more sensitive in winters which result in pain, swelling in joints and other parts of the body.

Fight Inflammation with a Healthy Diet

Here’s a list of foods that should be included in your diet during winter to prevent inflammation.

Turmeric: This spice is also known as “Yellow Gold” in western countries. The Indian cuisine is incomplete without this spice. It’s a food enhancer with great health values. It has curcumin which is a very powerful anti-inflammatory substance. Turmeric works great in treating rheumatoid arthritis and fighting inflammation.
Ginger: is a great valuable cooking spice in our kitchen. It has powerful anti-inflammatory properties. It helps in lessen inflammation as well in treating allergic infections, especially during the winter season. We normally use this spice while making tea, soup, curries, etc.
Walnuts: are always my favourite healthy snacking option during winter. It contains phytonutrients which reduce the risk of heart diseases and diabetes. It has omega 3 fatty acids which reduce inflammation in the body.
Beets: are highly rich in antioxidants and they do a good job in reducing inflammation. It’s a valuable vegetable loaded with magnesium. We should not forget beets in our daily diet (in salads, curd, smoothies) during winter.
Green Leafy Vegetables: like spinach, kale, mustard and fenugreek grow best in winter. Due to the richness of antioxidants, omega3 fatty acids, Vit-C, etc. we should include them regularly in winter months.
Pineapple: It contains a substance called bromelain that reduces the infections during winter and lessens the risk of strokes and even heart diseases. It works as a great remedy for people who have high uric acid (Gout). Bromelain also helps reduce inflammation.
Blueberries: are my favorite! It has an antioxidant substance named quercetin which is generally found in citrus fruits. Quercetin is very effective in decreasing many types of infections and fighting cancer.
Broccoli: is a very nutritious cruciferous vegetable that is rich in antioxidants. It has high amounts of potassium and magnesium with anti-inflammatory properties. It reduces stress and the risk of cancer. A disclaimer here: If you have thyroid, avoid eating cruciferous vegetables
Tomatoes: are a nutritional powerhouse. It’s packed with antioxidants and anti-inflammatory properties. Tomatoes are an excellent source of lycopene which reduces inflammation in the body and helps protect the body against cancer as well.
Salmon: As we have already discussed so many anti-inflammatory fruits and vegetables, Salmon is a non-vegetarian option. It’s great anti-inflammatory food with essential omega 3 fatty acid alpha-linolenic acid. Omega 3 gives relief in inflammation and can reduce the need for anti-inflammatory drugs.

Apart from above you can:

Dress warmly depending on the weather
Stay hydrated and active
Exercise regularly to strengthen your muscles
Get out under the sun to maintain vitamin D levels
Eat a balanced diet and maintain a healthy weight

Include the above foods and #LevelUp your diet to enjoy an inflammation-free winter! If you feel extreme discomfort or inflammation in your body, consult a Doctor.

For more winter tips and remedies, check out Healthy Reads on our app or tune in to GOQii Play. Do leave your thoughts in the comments below.

#BeTheForce

January 18, 2020 By Neha Goyal 3 Comments

5 Winter Salads You Need to Try Now!

With winter at its peak, it is all about comfort food for most of us. Even people who limit their tea, coffee and sugar intake, don’t mind sipping on 1-2 extra cups. But this is how we tend to get through these chilly months. While the comfort food makes us feel good, it also makes us feel sluggish. The best way to bounce back is eating clean by filling our plates with more veggies. The sad truth though, is that we don’t find salads as appealing as we do during summer. To make things interesting, I have some nice warm winter salads to help you get the goodness of veggies in your meals and keep your belly satisfied.

1. Chickpea Salad

Ingredients

Dried chickpeas (kabuli chana) – ½ cup soaked overnight
Grated fresh turmeric – 2 tsp
Grated ginger – 2 tsp
Chopped green chili – 2 tsp
Chopped green coriander – 2-3 tbsp
Medium onion – 1 thinly sliced
Small amla – ½ finely chopped
Capsicum – ¼ cup finely chopped
Boiled potato – 1 cut in cubes
Tomato – 1 chopped
Roasted sesame seeds – 2 tsp
Ghee – 1 tsp
Jeera – ¼ tsp
Hing powder – 1 pinch
Sea salt to taste

Method: Put soaked chickpeas in a pressure cooker along with grated turmeric, salt to taste & ¾ cup water. Let it cook for 4-5 whistles till it gets soft. Meanwhile, you can chop your vegetables. Now heat a nonstick pan on high flame, add 1 tsp ghee, jeera & let it crackle. Then, add the hing & boiled potato on high heat till crisp from all sides. Now combine steaming hot chickpeas, veggies & all other ingredients in a bowl & enjoy!

2. Sweet Potato and Beetroot Salad

Ingredients

Boiled sweet potatoes – 2
Boiled beetroot – 1 medium
Spring Onion – ¼ cup chopped
Extra virgin olive oil or Sesame oil – 1 tsp
Fresh coriander leaves – 2 tbsp
Green chilly – 1 finely chopped
Sesame seeds – 2 tsp
Roasted pumpkin seeds – 1 tbsp
Paneer cubes – 50 gm
Sea Salt to taste
Black pepper powder – ¼ tsp
Lemon juice – 1 tsp

Method: Heat a nonstick pan over medium flame and grill paneer cubes over it. Add sweet potato, beetroot cubes and stir on high heat for a minute. Put the grilled veggies and paneer in a big bowl. Add the olive oil, lemon juice, salt, black pepper and sesame seeds in a separate bowl and mix. Pour this mixture over the grilled veggies mixture. Now add chopped spring onions, green chilly & fresh coriander. Toss everything together and your sweet, tangy & crunchy salad is ready.

3. Sweet Corn Salad

Ingredients

Sweet corn – 1 cup
Chopped carrot – ¼ cup
Chopped capsicum – ¼ cup
Paneer – 100 gm
Chopped onion – ¼ cup
Roasted sunflower seeds – 2 tbsp
Sea Salt to taste
Lemon juice – 1 tbsp
Cayenne/black pepper powder – ¼ tsp
Freshly chopped coriander – 2 tbsp

Method: Boil sweet corn in a saucepan with some water. While your corn is boiling, grill your paneer in a nonstick pan. Strain water from corn and transfer it to a big bowl. Now add paneer, chopped veggies, lemon juice, salt & pepper & toss everything together. Enjoy a hot bowl of salad.

4. Kidney Beans Salad

Ingredients

Boiled kidney beans (Rajma) – 1 cup
Chopped red onion – ¼ cup
Spring onion greens – ¼ cup
Chopped tomatoes – ¼ cup
Grated radish – ¼ cup
Small amla – 1 finely chopped
Grated ginger – 1 tsp
Finely chopped garlic – 1 tsp
Sea salt to taste
Lemon juice – 1 tsp
Chopped green chilly – 1-2 tsp
Freshly chopped coriander – 2 tbsp

Method: Add boiled rajma while it is still hot (or reheat if boiled in advance) in a big bowl. Now add veggies, herbs, spices and mix everything together. Your protein rich salad is ready!

5. Fruity Nutty Salad

Ingredients:

Pomegranate seeds – ½ cup
Orange, Kiwi, Apple – 1 each
Slivered Almonds – 7-8
Walnuts – 4 chopped
Roasted watermelon seeds – 1 tbsp
Rock salt – 1 pinch
Cayenne pepper – 1 pinch

Method: Peel the orange & cut into slices. Divide each slice in half. Cut the apple and kiwi into cubes. Combine all fruits in a bowl, sprinkle some salt, cayenne pepper and toss lightly (as vigorous tossing may let the juice of the fruits ooze out). Sprinkle nuts and watermelon seeds over your salad. It’s now ready to eat.

Highlights of the Winter Salads

Most of these salads contain carbs, protein and good fats in the right proportions. Hence, they are great options for a snack or a healthy and light dinner.
These winter salads are a good mix of warm and cold ingredients which don’t let you use winter as an excuse to skip salads.
The ingredients in these salads keep you warm and improve your immunity during winter.
They work as a great detox post the holiday binge as well

We hope you try these salads out! Your reviews are most welcome in the comment section below. For more healthy recipes, be sure to tune in to GOQii Play or check out our Healthy Recipes section on the GOQii Blog.

Level up your winter and #BeTheForce!

January 16, 2020 By Sunita Arora Leave a Comment

Kanji: The Miracle Drink to Level Up Your Winter!

Kanji is a popular north Indian drink. We can call it an ‘Indian Kombucha’ as well. This drink is traditionally consumed to aid digestion. It keeps the gut healthy during winter. This probiotic drink is the result of naturally occurring bacteria and yeast with salty, zingy taste. It may take a week for Kanji to be fermented as per one’s taste but you can store it in a glass jar for a month easily.

Why Do You Need This Drink During Winter?

This drink has fiber content which smoothens bowel movements. The growth of healthy bacteria helps to promote healthy bowel movement.
Kanji tones the blood detoxifies the liver and aids digestion.
It is packed with a variety of nutrients such as potassium, vitamin C, vitamin A, manganese, few vitamins B as well.
Due to the powerhouse of Antioxidants, it helps provide protection from cancer and prevents eczema in children.
Low-calorie count makes this a perfectly healthy drink which aids weight loss.
Good for maintaining hydration levels and replenish lost nutrients in case of dehydration or diarrhoea.
Old remedy to prevent water loss in case of vomiting, also speeds up the recovery. It gives energy if one feels weak or dizzy.
It prevents certain infections after surgery and reduces systemic allergy too.

Recipe to Prepare Kanji

What You Will Need:

Black Carrots (Kali Gajar) – 250 gm
Filtered Water – 8 cups
Black salt – 2 tsp (or as per taste)
Asafoetida (Hing) – ½ tsp
Mustard Seeds (Powdered) – 3 tsp
Red chili powder – ½ tsp (optional)

How to Prepare:

Peel the carrots, wash them and cut them in small pieces about your finger size.
Boil the water and add the carrots into it, boil it for 2-3 minutes and turn off the flame and let it cool.
Add black salt, mustard seeds powder, hing, and chili powder to the mixture and transfer it in a clean glass jar and close it with lid.
Keep this jar out in the sun for 4-5 days so that the Kanji gets fermented. Don’t keep the jar under the sun after fermentation.
After 5 days, if it tastes sour then your Magic drink is ready for consumption.
Stir and enjoy it with your breakfast or your mid-meal.

It’s easy to prepare. In fact, I just finished making a batch for myself! We hope you like this amazing and nutritious drink. Do share your thoughts with us in the comments below.

For more healthy winter recipes and to learn about nutritious foods and drinks, check out the Healthy Reads section on the blog or tune in to LIVE sessions by experts on GOQii Play and Level Up this winter. Don’t forget to subscribe.

#BeTheForce