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Smart and Healthy Recipes Using Leftovers

smart and healthy recipesWhen you’re really hungry and are not in the mood to cook or get your hands on fresh food, picking your phone and placing an order seems like a viable solution. But at the same time, if you’re worried that all the processed and junk food might not be good for your health, we’ve got the perfect solution for you! Try these smart and healthy recipes using leftovers from your kitchen! 

Smart and Healthy Recipes You Can Try 

These smart and healthy recipes can be prepared using leftover food which is common such as dal and rice. Let’s take a look:

1. Leftover Rice Chilla 

What you will need:

  • Cooked and mashed rice – 2 cups
  • Whole wheat flour – ¼th cup
  • Gram flour (besan) – ½ cup
  • Curd – 2 tbsp
  • Red chilli powder – 1/4th tsp
  • Turmeric powder – 1/4th tsp
  • Jeera -1/2 tsp
  • Asafoetida (hing) – a pinch
  • Chopped green chilli – 2
  • Small onion chopped – 1
  • Tomato finely chopped – 1
  • Coriander leaves – finely chopped
  • Salt – to taste
  • Oil for greasing tawa

How to prepare: 

  1. Take all the ingredients in a big bowl and pour little water to make a thick, pouring consistency batter.
  2. Now heat the non-stick Tawa and grease it with a little oil.
  3. Pour a ladle full of batter and spread evenly.
  4. Let it cook from one side till it gets crisp. Flip it over and cook the other side.
  5. Your leftover rice chilla is ready! Serve it with green chutney.

Tasty and healthy way to finish off leftover rice, plus it is an ideal recipe for breakfast.

2. Dal Dhokli from Leftover Dal

What  you will need:

  • Leftover toor dal
  • Wheat flour – ½ cup
  • Gram flour (besan) – ¼ cup
  • Red chilli powder – ¾ cup
  • Coriander powder – ½ tsp
  • Turmeric powder – ¼ tsp
  • Carom seeds (ajwain) – ¼ tsp
  • Sesame seeds (white til) – ½ tsp
  • Baking soda – a pinch
  • 2 tsp oil
  • Salt to taste
  • Water to knead dough

Method: 

  1. Take wheat flour, besan in a large mixing bowl, add all other ingredients, combine well and knead the dough by adding water as required.
  2. As the dough turns soft and smooth, take a small ball size dough and roll it to form a thick chapati-like shape.
  3. Once rolled, cut it into diamond shapes of medium size. Keep dhokli aside.
  4. Boil the leftover dal, add a cup of water if the dal is thick.
  5. In the boiling dal, add 10-12 groundnuts, little tamarind pulp or juice, a small piece of jaggery and lastly, add the diamond-shaped dhokli and cover with a lid. Cook it for 10-15 minutes till the cooked dhokli will float over the dal (add diamond-shaped dhokli in dal depending on quantity of dal, adding too many may make dal dhokli too thick in consistency). 
  6. For Tempering: Heat 1 tsp of oil in a pan, add a tsp of mustard seeds, a few curry leaves and pour over the dal dhokli, garnish with coriander leaves.

It’s ready to serve! Dal dhokli in itself is a complete meal, a good combination of carbohydrates and proteins.

Do try the above recipes and share your thoughts with us in the comments below. For more recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Healthy Eating: Chickpea Soya Cutlets

chickpea soya cutletIf you’re craving some cutlets but don’t want to run the risk of it being unhealthy, don’t worry! We’ve got you covered with these healthy Chickpea Soya Cutlets! It’s a simple recipe with minimum ingredients which are available in our kitchen. This protein-rich Chickpea Soya Cutlets are easy to prepare and are apt as a snack or a main meal as well. 

What You Will Need 

  • Chickpeas (kabuli chana), boiled and drained-  ½ cup
  • Soya granules – ½ cup
  • Finely chopped mint leaves – 1 tbsp (approx)
  • Green chilli – 2
  • Ginger – 1 inch
  • Red chilli powder -¾ tsp
  • Turmeric powder – ¾ tsp
  • Lemon juice – 1 tsp
  • Salt to taste
  • Oil for cooking – 2-3 tsp

How To Prepare 

  1. Soak the soya granules in hot water for 10-15 minutes. Drain and squeeze out all water and keep aside.
  2. Blend the chickpeas, soya granules, mint, ginger and green chilli together to make a coarse mixture.
  3. Transfer the mixture to a bowl and add red chilli powder, turmeric powder, lemon juice, salt to the paste and mix well.
  4. Divide the mixture into equal portions and shape it into round, flat cutlets.
  5. Cook them on a non-stick pan using a little oil till both sides are golden brown.
  6. Serve hot with green chutney.

Highlights of the Chickpea Soya Cutlets 

  • Provides great satiety as it is high in protein and fiber.
  • It is gluten-free and a great option for vegans 
  • Recipe is high in Iron and folic acid as well which is required for formation of red blood cells and hemoglobin.
  • Other finely cut veggies of your choice can be added as per availability.

Do try this delicious, lip-smacking Chickpea Soya Cutlet recipe and leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

Eat Healthy and #BeTheForce

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What Is The Circadian Rhythm Diet & How Does It Help?

circadian rhythm diet

Have you heard about the Circadian Rhythm Diet or the 7am to 7pm diet and the recommended dietary habits & restrictions it involves? Surprisingly, there are no dos and don’ts on eating. It’s  all about when you should eat. The basic idea of this diet is to reset meal timings to the same one as our ancestors i.e. between sunrise and sunset – basically scheduling meals during daylight hours. 

Circadian Rhythm Diet also known as Body Clock Diet is basically a form of time restricted eating plan where we eat in sync with the body’s internal clock which gets regulated by change within the environment, mainly, light and darkness, and are controlled by a small area in the middle of the brain. This can affect metabolism, hunger, sleep, body temperature and other bodily functions.

The hormone cortisol, also known as the “get up and go” hormone is linked with body metabolism and hence weight. It rises and falls during the course of the day.  If someone eats when metabolism is at peak, calories consumed would be utilized well and not deposited as fat. On the other hand, food eaten at the wrong time may lead to weight gain.

Circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats every 24 hours and can be divided into 2 phases:

  1. Eating and metabolizing phase: Metabolism is high when cortisol is at its peak and slow when cortisol levels are down. The body releases cortisol naturally twice per day: once in the early morning and later in the evening and at that time, the stomach too is ready with the right amount of hormones and digestive enzymes and even good gut microbes to digest the food. So for health benefits eat with the Sun. In response to daylight, cortisol rises, insulin sensitivity increases and melatonin decreases, making one feel active and energized. Cortisol supports thyroid function and metabolism, and contributes to the energy needed  to complete daily tasks.
  2. Resting  and healing phase: When the sun sets, the body naturally wants to wind up and prepare for sleep. The sleep inducing hormone melatonin rises up, while cortisol and insulin sensitivity reduces. So food consumed later at night when cortisol levels are decreasing is more likely to be stored as fat.

As soon as one finishes dinner, the body slowly gets slow on metabolism, the body clock resets, going into repair and rejuvenation mode so that damaged cells can be repaired and replaced with healthy new cells and allergy causing chemicals or pathogens cannot attack the body. Thus, late night munching leads to weight gain and it disrupts the body’s natural healing mechanism too. 

Highlights Of The Circadian Rhythm Diet 

  1. Eat during daylight.
  2. Have breakfast and lunch as the biggest meals of the day, and dinner, the smallest.
  3. Have about 75% of nutrition before 3 pm
  4. Do not eat anything post dinner.

Benefits Of This Diet 

  1. Helps maximize weight loss efforts
  2. Reduces the risk of obesity
  3. Improves digestive health
  4. Improves metabolism
  5. Improves sleep, mood and energy levels
  6. Reduces inflammation in the body
  7. Lowers the risk of type-2 diabetes and cardiovascular disease
  8. Promotes longevity 

Those who schedule their meals between 12 hours (7 am to 7 pm) might have a much better circadian rhythm and health unlike those who delay dinner and eat within 15-16 hours (7am to 11pm or more). After 12-16 hours of fasting when we have the next meal i.e. breakfast – the body gets enough time to heal/repair as required. Don’t eat anything post dinner as the body enters the healing and rejuvenation mode. Compounds that encourage the inflammatory response rise at night. This is likely because the body is better at fighting infections while it is at rest, and energy can be poured into the effort, rather than into other functions like metabolism.

Even if the food choice & calorie consumed is the same, those who eat during daylight have better health than those who delay. Food at the wrong time can disturb the internal clock and break the metabolic balance in our body, and that can push us towards disease. Biological rhythms are meant to protect us. Disturbing this rhythm can lead to weight gain, hormonal issues, mental health issues, metabolic diseases like type -2 diabetes and heart problems. 

So do give this Circadian Rhythm Diet a go and let us know what you feel in the comments below! We hope this article helps you. For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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A Complete Guide To The Benefits Of Oil Pulling

oil pullingImmunity has become a common discussion during these pandemic-stricken times. No doubt that good immunity is the key to a healthy and disease-free body. The Ministry of Ayush has listed some immunity boosting measures for self care during the pandemic and oil pulling is one such Ayurvedic procedure. 

What Is Oil Pulling? 

It is an ancient Ayurvedic practice known as Kalava but not many are familiar with it. It is known to improve immunity and prevent more than thirty systemic diseases when practiced regularly. The oral cavity harbors billions of microorganisms, some of these contribute to the development of systemic diseases. In oil pulling, edible oil is swished around the mouth, continuously for 20 minutes like a mouthwash. Ayurveda believes that the tongue is connected to every organ of the body. Microbes and toxins build up in the mouth and swishing oil in the mouth for a prolonged amount of time draws out impurities from the mouth. Oil acts as a cleanser before these microbes get a chance to re-circulate and spread. 

How To Do It? 

It is quite simple, no side effects and involves a few steps with just 1 ingredient. 

  1. Take 1 tbsp of coconut oil.
  2. Swish it around in the mouth, between teeth, all over the gums, tongue, towards the cheek for 20 minutes.
  3. Spit out the oil and rinse your mouth well with water.

Caution: Oil may thicken and clog your drain so spit it in the dustbin. Children shouldn’t do it as there are chances they’ll swallow the oil.

Initially you may find it difficult to swish oil for long, so just start with 5 minutes and gradually build it up to 15–20 minutes. Coconut oil contains lauric acid which is proven to be anti-inflammatory and can kill harmful pathogens like bacteria, virus and fungi. Early morning is the best time to practice, even before drinking water. During sleep, the body detoxifies and the tongue gets coated with a white film which is full of toxins and microbes.

Benefits Of Oil Pulling On Oral Health 

Oil pulling is beneficial for oral hygiene as it reduces a number of harmful bacteria in the mouth. It is helpful for conditions like: 

  • Bad breath
  • Bleeding gums
  • Plaque
  • Cavities
  • Oral candidiasis
  • Gingivitis
  • Reduces tooth pain
  • Reduces problems like dry mouth, sore throat and chapped lips
  • Gives whiter teeth, pink lips and gums.

Benefits To The Skin

When you oil pull, you constantly exercise your facial muscles which encourages blood flow to your face. Oil Pulling can: 

  • Reduce wrinkles, fine lines, dry face and other signs of aging
  • Improve skin elasticity
  • Reduce double chin
  • Define your jawline 

Apart from the above, it can call help with: 

  • Improving gut health, metabolism, digestion and immunity
  • Detoxifying the mouth and body
  • Improving energy levels and sleep 
  • Balancing hormones
  • Reducing acne, eczema, psoriasis and other skin problems
  • Alleviating headaches and migraine
  • Providing relief from stiff joints and allergies

We hope you try this ancient Ayurvedic method of detoxifying your mouth and body. Do share your experience with us. For more articles on health and wellness, check out Healthy Reads.

To get these tips directly from your GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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