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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: 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 tune in to LIVE cooking sessions on GOQii Play. 

#BeTheForce 

 

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Spirulina: Nature’s Gift For Good Health

spirulina

Spirulina may be the “most nutritious food” in the world! It is a blue green algae (cyanobacteria) and partly responsible for oxygen in the air. It is also amongst the world’s most powerful supplements. Spirulina was consumed by Aztecs in the 16th century, and came to light again after NASA proposed that it could be grown by astronauts in space. Spirulina can grow in extreme conditions and it is generally cultivated in natural or manmade lakes, harvested and freeze dried for use. Nutritionally, it has more protein than any other vegetable, it is an amazing source of beta-carotene, various minerals and essential fatty acids.

Dosage: 1-10 gram per day, it can be taken as 2-4 grams 2 times a day or a capsule which is usually 7 grams.

Major Health Benefits of Spirulina 

  1. Powerful antioxidant and anti-inflammatory agent: Spirulina can protect against oxidative stress which is one of the main causes behind various diseases like cancer, diabetes, cardiovascular diseases, etc. Oxidative damage can harm DNA and cells inside the body. Phycocyanin is the main active component of spirulina which is a potent anti-oxidant and gives that blue green color to the algae. This component can kill the free radicals and cease the production of anti-inflammatory molecules, and provides magnificent antioxidant and anti-inflammatory properties.
  2. Reduces LDL (bad) cholesterol and increases HDL (good) cholesterol: Many studies have suggested that daily supplementation of spirulina (2-8 grams) helps in reduction of triglycerides by 16 % and LDL cholesterol by 10 %. This is because fat in the body is more susceptible to oxidation which is known as lipid peroxidation. Spirulina with its amazing properties helps the body in protection against this.
  3. Effective against Anemia: A single tablespoon of spirulina (7 gm) has 2 mg of Iron which is nearly 11% of RDA. This can help in improving mean corpuscular hemoglobin, improves energy levels and oxygen carrying capacity.
  4. Improves Immunity: A number of researches suggest that spirulina increases the production of infection fighting proteins, antibodies, T-cells that help in improving immunity and save us from infections and chronic illness like cancer.
  5. Excellent source of protein and healthy fats: A tablespoon of spirulina gives just 1 gm of fat, both omega 3 and omega 6 fatty acids. While the quality of protein is considered to be like eggs, it gives you all essential amino acids you need.

We hope you liked these facts on Spirulina. Do leave your thoughts in the comments below. For more on nutrition and healthy living, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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Healthy Eating: Protein Tikkis

protein tikkisSome people believe that it is difficult for a vegetarian to meet their daily requirement of protein. Well, if you’re a vegetarian who has been facing this issue, we have a fun recipe for you! Try these special Protein Tikkis. As these Protein Tikkis are made using soya chunks, your daily protein intake is guaranteed. What’s more? They absolutely delicious and healthy as well! Give it a try!

What You Will Need

  • Soya Chunks – 1 cup
  • Chilly Ginger Garlic Paste – 2 tbsp
  • Finely Chopped Onion – 1 medium sized
  • Semolina – 2 tbsp
  • Finely Chopped Coriander – ½ cup
  • Chat Powder – ¼ tsp
  • Finely Chopped Carrot – 2 tbsp
  • Salt as per taste
  • Garam masala – ¼ tsp

How to Prepare Protein Tikkis

  1. Soak 1 cup of soya chunks in hot water for an hour.
  2. After an hour, squeeze excess water from the soya chunks and keep them aside.
  3. In a mixer/blender add the soaked soya chunks, 2 tbsp of chilly garlic paste and salt to make a smooth mixture.
  4. Remove it in a big bowl and add onion, carrot, coriander, semolina, chat masala and garam masala. Give this a quick shake and mix well.
  5. Using your palms make flat small tikkis and refrigerate them for 10 minutes.
  6. On a pan, brush some oil and place the tikkis on it. Once golden brown, turn it up and cook well on other side too.
  7. Your hot, tasty protein tikkis are ready to eat with some green chutney

Highlights of the Protein Tikkis

  • Soya bean is known to have higher biological value protein which is well absorbed.
  • It is extremely satiating in a small portion size.
  • You can have it as a side dish or as a main meal with some salad.

Do try these healthy and delicious Protein Tikkis! Which recipe would you like to see us prepare next? Leave your suggestions in the comments below!

You can also check out more healthy recipes on our blog or tune in to cooking sessions on GOQii Play.

#BeTheForce

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Healthy Eating: Masala Egg Sandwich

masala egg sandwichIf you woke up this morning thinking about eating eggs, then you’ve come to the right place.Like with all my other recipes, I’m going to be putting a twist on traditional eggs by making a full meal out of them using veggies and healthy carbs. While sandwiches are considered to be a “shortcut breakfast”, this Masala Egg Sandwich is best eaten as a meal! 

What You Will Need

  • Boiled eggs – 2 whole
  • Wheat bread/ multigrain bread – 4 slices
  • Onion – 1 big finely chopped
  • Tomato – 1 big finely chopped
  • Coriander finely chopped – ¼ cup
  • Garlic ginger paste – 1 tbsp
  • Cheese – 1 cube
  • Few onion slices
  • Few capsicum slices
  • Green chutney – 2 tbsp
  • Red chilli powder – 1 tsp
  • Turmeric – ½ tsp
  • Garam masala – ½ tsp
  • Jeera powder – ½ tsp
  • Oil – 1 tbsp

How To Prepare

  1. Heat a pan, add oil and allow the ginger garlic paste to saute.
  2. Once done, add in the onion and cook for a while until translucent.
  3. Throw in the tomatoes, coriander and cook for 5 more minutes.
  4. Add the spices, chilli powder, turmeric, salt and garam masala. Give it a quick mix.
  5. Mix some water and allow this to cook for a few minutes.
  6. Chop the boiled eggs into small pieces and add them to the pan. Allow it to cook for 3-5 minutes.
  7. Turn the flame off and your egg masala is ready! 
  8. Take 2 bread slices, layer both with green chutney. Add the egg masala, top it up with sliced onions, capsicum and shredded cheese (1/2 cube). Sprinkle some chat masala and cover with another slice of bread. Repeat the process to make another sandwich.
  9. Heat a flat pan, brush some oil and place the sandwich on it for a grill. After it is golden brown on one side, flip it over and cook the other side.
  10. Cut the sandwich into 4 pieces and serve hot with chutney or ketchup.

Note: you can use chopped paneer or tofu cubes instead of eggs.

Highlights of the Masala Egg Sandwich:

  • A great balanced meal, easy to make and a twist to a regular meal.
  • Gives you satiety and a punch of vitamins.
  • It has a good amount of proteins as well! 

We hope you enjoyed this Masala Egg Sandwich recipe. Is there something different you do while cooking eggs? Let us know in the comments below! 

For more awesome recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play. 

Stay home, stay safe, eat healthy and #BeTheForce 

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