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About Urvi Gohil

Urvi Gohil, a foodie turned Nutritionist assists people change or manage their lifestyle in terms of their diet and physical activity. Armed with a Masters’ degree in Clinical Nutrition her goal is to get people healthier. She believes in the act of ‘Moderation’ rather than complete elimination of certain foods. In the entire era of processing and shortcuts, she is there to guide people towards their long-term goals in a sustainable way.

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Healthy Eating: Oats Sprouts and Vegetable Uttapam

Oats Sprouts and Vegetable UttapamDo you love your traditional uttapam? Well, you’re about to love this healthy twist we’ve added to it more! Quick, easy to prepare and nutritious, the Oats Sprouts and Vegetable Uttapam is a mouthwatering recipe just as it is healthy. As it is made with oats, it provides better satiety too. Let’s get started! 

Ingredients:

  • Rolled oats – 1 cup
  • Curd – 1 cup
  • Ginger chili paste – 1 tbsp
  • Parboiled sprouts – ½ cup
  • Grated carrot – ½ cup
  • Grated beetroot – ½ cup
  • Finely chopped onion – ½ cup
  • Finely chopped tomatoes – ½ cup
  • Finely chopped coriander – ½ cup
  • Salt
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tsp
  • Lemon juice – 1 tsp
  • Salt as per taste
  • Oil – 1 tbsp

Method:

  1. Heat a pan and roast the oats for 3-5 minutes and grind them into powder.
  2. In a mixing bowl, add oats powder, curd, salt & ginger chilli paste. Mix this well & add some water to make dosa batter consistency. Put it to rest for 20 minutes.
  3. For the topping, in a different bowl add parboiled sprouts, onion, tomato, carrot, beetroot, coriander and lemon juice. Add the spices too and give it a gentle mix.
  4. The oats batter will be thick after 20 minutes, so add some water again to gain dosa batter consistency.
  5. Heat a dosa pan and grease with some oil. Take a spoon full of oats batter & spread it to make a mini uttapam. After it is slightly cooked take a spoon full of sprouts & veggies stuffing to put over the uttapam. Cover the pan with a lid & allow it to cook.
  6. After it turns golden brown on the base, flip it over for the stuffing to cook well too.
  7. Time to serve it hot with coconut chutney.

Highlights of the Oats Sprouts and Vegetable Uttapam

  • This single dish gives benefits equal to that of a whole balanced meal.
  • Improved fiber, nutrients and protein content from the traditional rice based uttapam.
  • A colorful blend of veggies giving us the necessary antioxidants and improving heart health.

We hope you try and enjoy this Oats Sprouts and Vegetable Uttapam recipe! Do leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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Healthy Eating: Idli Sandwich

idili sandwichThe monsoons have begun and eating nutritious home cooked meals might be the best option for your health. As we understand that your regular food might get boring, adding a little twist would make things more interesting for you. So let’s begin by preparing this delicious and healthy Idli Sandwich. 

What You Will Need 

  • Idli Batter – 500 g
  • Boiled & crushed corn – 2 tbsp
  • Finely chopped capsicum – 2 tbsp  
  • Finely chopped onion – 2 tbsp
  • Grated carrot – 2 tbsp
  • Paneer – 50 gm
  • Finely chopped coriander – 1 tbsp
  • Green chilli paste – 1 tbsp
  • Salt as per taste
  • Oil – 2 tbsp
  • Chat masala – 1 tsp
  • Red chilli powder – 1 tsp
  • Black pepper powder – 1 tsp
  • Sesame seeds – 1 tsp
  • Mustard seeds – 1 tsp
  • Green chutney – ½ cup

How To Prepare     

  1. Add water in a steamer and put it to boil. Grease a plate with oil and pour 2 big spoons of batter on the plate and spread evenly. Sprinkle some red chilli powder and black pepper powder over it. Put the plate in the hot steamer and allow it to cook.
  2. Once done, remove the plate and allow it to cool. Cut the cooked idli batter in a round shape using a mold. Make all the idlis in similar fashion.
  3. Take a mixing bowl and add corn, capsicum, onion, carrot, paneer, coriander, green chilli paste, chat masala, salt and mix everything well.
  4. Now, let us start making the sandwich. Take two idlis, spread green chutney on one side of both the idlis and in-between place the prepared stuffing.
  5. On a pan, pour in some oil. After the oil heats up, add in the mustard seeds & sesame seeds. After they start crackling up, place the prepared sandwich on it. 
  6. After it is golden brown on one side, flip it over and cook the other side.
  7. Our hot idli sandwich is ready! Enjoy it with chutney.

Note: You can also use your left over idlis to make these. Just cut the idli from the middle, stuff and grill. 

Highlights of the Idli Sandwich recipe 

  • It’s a sandwich recipe without the processed bread – which means it is automatically healthier!  
  • Very rich in fiber & proteins – which make them super filling.
  • It makes the traditional idlis two times more nutritious with the addition of vegetables. 

We hope you try this Idli Sandwich recipe and share your experience with us. Do upload your pics on social media and tag us! For more healthy recipes, check out Healthy Reads. To get more advice on recipes, nutrition and diet tips, ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce 

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Healthy Eating: Hariyali Soya Tikka

hariyali soya tikkaIdeally, tikkas are made with paneer or potatoes but in this alternate recipe, we’ll be using soya chunks. This Hariyali Soya Tikka recipe is low-fat and packs quite the protein punch! You can enjoy it as an evening snack or a main meal! 

What You Will Need 

  • Soya chunks- 1 cup
  • Hung curd – 1 cup
  • Onion (diced into cubes) – 1 cup
  • Tomato (diced into cubes) – 1 cup
  • Capsicum (diced into cubes) – 1 cup
  • Besan (gram flour) – 1 tbsp
  • Ginger garlic paste- 1 tbsp
  • Oil- 1 tsp
  • Coriander – ½ cup
  • Mint – ½ cup
  • Lemon juice – 1 tsp
  • Green chilli – 2
  • Salt as per taste
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tbsp
  • Chat masala – ½ tsp
  • Jeera powder – 1tsp
  • Garam masala powder – 1 tsp
  • Kasuri methi – ½ tsp

How To Prepare:

  1. Heat a pan and dry roast 2 tsp of gram flour for 1-2 min. Once the color changes a bit, slide the flour into a small bowl and allow it to cool.
  2. In a pan add oil and salt, once the water starts boiling add the soya chunks and cook for 10 min. Once done strain the chunks. After it cools press them between 2 palms and remove all the excess water. Keep the pressed chunks aside.
  3. Now for the green paste, take a mixer jar, add in coriander, mint and green chillies. Make a fine paste of it.
  4. Take a mixing bowl, and let us prepare the marinade. Add hung curd, gram flour, salt, green paste and all other spices. Give it a nice stir and enjoy the lovely green color.
  5. Time to add in our soya chunks, capsicum, tomato and onions. Give this a gentle mix.
  6. Once done, keep the bowl in the fridge to rest for 30-40 min, so the masalas can stick well to soya chunks and veggies.
  7. Keep a tawa on medium flame. Take a skewer and add soya chunks, capsicum, onion and tomatoes one by one, and repeat the process for all skewers.
  8. Grease the tawa with some oil, and put the skewers on tawa. After it is golden brown on one side, flip it over to cook on all sides.
  9. Our delicious hariyali soya tikkas are ready on a tawa without the grill or BBQ. Serve it hot with salad and green chutney.

Note: If you do not have skewers you can use toothpicks or just roast this on tawa directly. You can also use paneer or tofu instead of soya.

Highlights of the Hariyali Soya Tikka:

  • Extremely rich in protein and fiber. Has curd and all the magical spices which are great for the body
  • Gives you a very refreshing taste for your main meals.
  • Provides satiety in less quantity which stays with you for long.

Do try this delicious, lip-smacking Hariyali Soya Recipe 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 personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Healthy Eating: Sauerkraut (Fermented Cabbage)

sauerkrautNothing is more important and essential than maintaining immunity and proper gut health. If you are seeking good immunity and gut health, you should definitely try this Sauerkraut recipe. While it originated in China over 2000 years back, it is very popular in Germany. It’s basically chopped cabbage that undergoes anaerobic fermentation and gives you major health benefits. It can be a side dish to your main meals or you can add it to your meats and sandwiches.  

What You Will Need: 

  • Raw Cabbage – 1
  • Mason Jar – 1 (750 ml to 1 L)
  • Pink Salt or Normal Salt –  1-2 tbsp

How To Prepare:

  1. Take a medium sized cabbage and remove the outer leaves and keep them aside. Cut the cabbage into 4-5 pieces and remove the white core.
  2. Shred the cabbage or chop it in a food processor. We need it really thin and finely chopped.
  3. Take a big mixing bowl, add the cabbage to it.
  4. Add the salt. Salt will stop the breathing of any unhealthy micro-organism and will start the formation of lactobacillus bacteria which will help us in this fermentation.
  5. Mix the cabbage and salt well with your hands for a few minutes and then keep it aside for 7-10 min to allow the brine to ooze out. Let it set in the bowl.
  6. Pound the cabbage for a few minutes to allow any more liquid to ooze out, hit it well.
  7. Take a glass jar which is clean, freshly washed and pack the cabbage very tightly.
  8. Clean your hands and start keeping the cabbage in the jar. After adding some, take a wooden spatula or glass and push it in to avoid any air pockets between the cabbages. Repeat the process till the cabbage is over.
  9. Now, take the outer cabbage leaf and tuck it over the cabbage kept in the jar just like you are covering it hard to not allow any air.
  10. Next, add the brine we collected after mashing the cabbage, leave the top 1 inch of the jar free, do not pack it with brine tightly.
  11. Close the lid of the Mason jar (it is okay to close the jar not very tight so that the cabbage can breathe) and keep it in a bowl, there are chances of liquid oozing out after fermentation starts.
  12. Keep this for 3 days and then you can refrigerate and eat it. It should be a bit yellow and tangy.

Highlights of the Sauerkraut Recipe 

  • Eat this with every meal to improve digestion and add in good microbes.
  • It has a very long shelf life and a great way to boost immunity.
  • 70-80 % of your immunity is located in your gut and hence, it is very important to keep an eye on what you are eating. This is the best probiotic, just like curd, to help you with it.
  • Sauerkraut is enriched with nutrients, minerals and a lot of fiber. Apart from boosting immunity and digestion, it can aid weight loss, helps in stress reduction, improving brain health, may reduce risk of cancer and promote good heart health.

We hope you enjoy this Sauerkraut recipe. Do try it out and leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce 

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