Neha Morche, Author at GOQii

June 11, 2015 By Neha Morche Leave a Comment

QUINOA SUPERGRAIN of 21st CENTURY

Quinoa is a grain like any other grains or cereals that we consume on a daily basis and is definitely a better option to include and to avoid monotony in our daily routine. It is obtained from plant which tastes like spinach. Although it is mostly eaten in Northern America, it is now getting worldwide recognition. Quinoa is a whole grain which has striking health benefits.

Quinoa is a very good source of manganese, phosphorus, copper, magnesium, dietary fibre, folate , and zinc, protein, antioxidants than any other grain including Vitamin B6, thiamin, niacin, potassium, and riboflavin, vitamin E and MUFA(mono unsaturated fatty acids)..Quinoa is a perfect food to include on a gluten-free diet, since it lacks gluten.

It is available in red, light yellow and black colour in market. It is a very interesting grain as it expands than its original size on cooking, here we will have an idea of cooking:

Uses:

Always rinse Quinoa till soapy texture gets washed away (as it has saponin ; a toxic chemical substance) also it has bitter taste after repetitive wash. If the soapy texture does not go then rubbing it may help. Mixture of Quinoa and water should be 1:2 ratio, boil it, approximately it takes 15 minutes to cook. Once it gets cooked the germ gets detached and it looks translucent. If roasted on low heat before cooking it gives it a nuttier flavor. It can be refrigerated for 3 to 6 months.

It can be used as sprouts, in soups, porridge for breakfast; cooked Quinoa can be used in sandwiches and tossed over pasta. Quinoa can be mixed with brown rice and vegetables…and also you can make yummy Quinoa pudding. It can be popped like popcorn which children enjoy.

Pros :

It has good amount proteins for wear and tear of the tissues.
Good for hypertension (low in cholesterol and sodium ), breathing problems and migraine pain as it relaxes blood vessels.
It has abundance of fibre which improves digestion, hinders excess secretion of bile.
It is good sources of calcium for bones.
It is gluten free, which is good cereal option for people having gluten allergy.
Manganese and copper acts as an antioxidant which prevents from free radicals produced in the body.
It reduces triglycerides compared to gluten free breads and pastas.

We have seen the benefits of Quinoa but, let me tell you it does have oxalates which should be avoided in oxalate restricted diets (kidney stones).

So let’s try and inculcate some new stuff in your diet to become more healthy.

March 16, 2015 By Neha Morche 6 Comments

Snacking options to carry

How often do you crave to eat something between meals or after meals and do not have anything on your desk? According to me, one should include healthy mid-meals in to their daily routine in order to boost the metabolism and getting constant supply of energy, nutrients etc. Having said this, the next question is what to eat? What are the healthy options that are easy to carry or make at home quickly as most always crib that time to eat, I am between long meetings etc …

You will be surprised that there are several snack options that are easy to carry and also make quickly

Here are the some easy to make and carrying options ;

Kale chips ( 1 medium cup)

Tuna/salmon+ wheat thins

Peas+Boiled corn ( 1 medium cup)

Mini Pancake (one in number)

Boiled eggs (2-3 in numbers)

Edamame beans with Lemon + pepper ( 1 medium cup)

Black bean salsa with tortilla chips

Spiced up hummus with pita bread

Tabbouleh with Pita wedges

Sweet Potato hummus with whole wheat pita

Low fat yogurt with fresh herbs + oregano

Chopped salmon salad ( 1 cup)

Chickpea dip with bread

Sun dried tomato with artichoke dip

Banana bread with walnuts and flaxseeds

Corn dip with tomato and basil

Chicken salad ( 1 plate)

Yogurt with Oats/berries ( 1 serving)

Handful of nuts (almonds,walnuts, raisins)

Dried apricots + dates ( handful)

Soya nuts (handful)

Mixture of seeds ( flax seeds, pumpkin seeds, sunflower seeds, black and white sesame seeds)

Fruits ( 1-2 in nuumbers)

Wheat bread sandwich ( 2 slices)

Whole wheat wraps (1 in number)

Unsalted pop corn ( 1 medium cup)

Granola bar (1 in number)

Carrots /cucumber sticks + hummus ( 1 medium cup)

Vegetable juice ( 250 ml)

Crab berries+ peanuts (handful)

Banana+ 1 tablespoon of peanut butter

Peas+ boiled corn +spices ( 1 medium cup)

Mini Pancakes ( 1 in number)

Soya milk ( 200 ml)

Skimmilk ( 200 ml)

In India some local eating snacks to carry along :

-Roasted unsalted chana (whole Bengal gram) ( handful)

-roasted unsalted peanuts (handful)

-boiled sprouts ( 1 medium cup)

-peanuts jaggery chikki ( 3-4 in numbers)

-spiced up idli pieces ( 1 plate)

-Dhokla ( 3-4 medilum pieces)

-Khakra ( 1-2 in numbers)

-Buttermilk ( 250 ml)

These snacks are easy to carry, and when it is with us we will be reminded to eat them and ultimately it is a healthy swap over unhealthy eating. This can be incorporated in the mid morning or mid evening snacks. Avoiding meals may lead to over indulgence in your next meal, decreases metabolism and does not meet up with the daily requirement of nutrients.

February 12, 2015 By Neha Morche 1 Comment

Aloe Vera- Wonders of the spiky green plant

Cleopatra is known for her beauty and one of the reasons for her immaculate beauty can be credited to the spiky green plant Aloe Vera which she is understood to have used daily in the gel form and was part of her beauty regime. Today, this very fruit plant is used in several personal care products and medicines. Dubbed affectionately as the ‘Plant of immortality’ by the Egyptians 6000 years ago, Aloe Vera has rejuvenating and healing properties. The ancient Greeks used it to cure everything from baldness to insomnia.

Aloe Vera, also known as a Wonder plant has tremendous benefits. No wonder that it is wildly used in cosmetics, herbal remedies and food supplements.

If you have observed the leaf of Aloe Vera closely there are yellow (latex) found just under the skin and white color gel found inside the leaf. Both of these have medicinal properties. It is rich in calcium, sodium, potassium, iron, zinc, manganese, folic acid, amino acid and Vitamin A,C,E,B1,B2,B6.

Benefits :

Aloe Vera’s white gel has enzymes, fiber, amino acids which helps in digestion and digestive disorders like colitis and irritable bowel syndrome.
It has anti-bacterial, anti-viral properties to help boost the immunity of the system, helps maintain oral hygiene.
It has laxative properties to relieve constipation.
It is anti-inflammatory and helps to reduce the inflammation of Rheumatoid arthritis. Rheumatoid Arthritis is an auto-immune disease which affects the entire body. The immune system attacks the body tissues, especially, the membranes lining the joint.
Aloe Vera juice is used for lowering sugar levels. But, Consult your doctor before consuming Aloe Vera juice
It has anti-carcinogenic properties to fight against the cancer.
It is rich in magnesium lactate which works very well for chest congestion.
Vitamin C present in it is the best natural source to fight against the cold ad cough.

Aloe Vera for the Skin :

It is suitable for all skin types.
Aloe Vera in the gel form has great soothing effect and therefore when applied on the irritable area of the skin, it reduces skin irritation.
Its anti-microbial property helps in curing acne, pimples and lightening of the skin.

Aloe Vera for the Hair:

It has Proteolitic enzymes which helps in removing dead skin from the scalp and removes the excess sebum to promote hair growth.
Because of its alkaline properties it maintains the pH of the scalp to keep hair moisturized.
Its anti -fungal property helps in reducing the dandruff.
To keep our hair more soft and smooth we can add Aloe Vera gel to our regular conditioner and use it daily.

But, here is a word of Caution:

Aloe Vera is power packed with loads of nutrients to treat our body in the most natural way, however, in certain treatments it may cause adverse effects if not taken under supervision like excess amount may cause diarrhea and may lower blood sugar which leads to loss of potassium from the body. It may inhibit some drug reaction internally and may cause allergic reaction on the skin.

January 12, 2015 By Neha Morche 4 Comments

Health Benefits of Chia Seeds

Chia seeds also known as Sabja (in Hindi). Most of us are aware of the fact that Chia seeds are a body coolant but they have other hidden benefits as well.

Listed below are the benefits and ways to consume them and some of side effects too.

Benefits

Chia seeds are rich in omega 3 essential fats, helps in reducing high blood pressure and promotes efficient nerve transmission.
It stabilizes blood sugar levels.
It has anti-inflammatory properties which is effective in reducing the pain and inflammation of Arthritis.
Being low in calorie, it also boosts metabolism and promotes lean muscle mass as it comprises of proteins, Hence it can be used for weight management programme.
Due to its antioxidants properties it has got longer shelf life.
It has minerals and vitamins which improves the hair and skin condition.
Once soaked in water, chia seeds makes us feel full faster thus controls the binge eating, reduces the cravings for fatty foods and cleanses the digestive system.
Chia seeds absorb a lot of water and so after consumption it helps in keeping well hydrated for longer.
Interestingly it does not have a strong taste unlike other seeds, hence they can be easily used in various recipes without changing the original taste.

These seeds are so versatile that you can use them in different recipes. You can sprinkle them on salads as seasonings, spread them on your bread mixed with vegetables, add to your ice creams, smoothies, milk shakes, Shorba, puddings, juices, yogurt, oat meals, muffins, pastas, noodles, pizza, and cakes, etc.

Eating two spoonful Chia seeds every day in any form can help you stay healthy and fit. Before we include Chia seed in our diet we need to be careful. Studies have shown that few people have encountered various side effects of Chia seeds, such as, gastrointestinal problems, allergies, blood pressure disorders.

Pregnant and lactating mother, people under medication, and unwell patients should strictly consult their doctor before making it a part of the daily diet. But if Chia seeds suit your system then you can add them to your recipes (as mentioned above). Surely it provides you a great health and vitality improving your immune system.