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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: Spinach Paratha

spinach parathaIf you love parathas, roti or chapati for breakfast, here’s a way you can make the first meal of the day a healthy one! This Spinach Paratha recipe is loaded with all the essential nutrients to fuel your day and improve overall health. Let’s get started!  

What You Will Need

  • Spinach leaves – 200g
  • Gram flour (besan) – 2 tbsp
  • Wheat flour – 1 cup
  • Ajwain – 1 tsp
  • Green chilli – 1-2
  • Ginger – 1 tsp
  • Oil – 1 tbsp
  • Salt to taste

How to Prepare

  1. Boil water in a pan and turn the flame off. In the hot water, add the spinach leaves. After it has blanched, remove the leaves and soak them in cold water.
  2. Using the spinach leaves, ginger and green chillies, make a puree in mixer or blender.
  3. In a mixing bowl add the wheat flour, gram flour and salt. Mix them well and add the green puree, ajwain and a tsp of oil.
  4. Knead the dough well and allow it to rest for 10-15 min.
  5. Roll medium thick parathas out of the dough.
  6. Heat a tawa and roast the paratha after applying a little oil. Roast well on both sides.
  7. Serve it hot with carrot raita.

Highlights of the Spinach Paratha

  • Spinach is one of the most nutrient dense leafy green vegetables and it will give you the required amount of Vitamin K
  • It benefits eye health, reduces oxidative stress and helps in managing blood pressure too

We hope you enjoy this Spinach Paratha recipe. Do share your thoughts in the comments below. For more recipes, check out Healthy Reads or get in touch with your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce

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Healthy Eating: Vegetable Masoor Rice

vegetable masoor rice

Can there be this one quick and easy meal which can fulfill all your nutritional needs? What if we told you there is! It is a personal favorite called the Vegetable Masoor Rice!

This pot recipe gives you all the required nutrients such as carbohydrates and proteins. Thanks to the veggies, it also has fiber, antioxidants and essential vitamins! This meal can be enjoyed by all members of your family.

Ingredients for the Vegetable Masoor Rice

  • Overnight Soaked Masoor – 1 cup
  • Soaked Rice (2hr) – 1.5 cup
  • Finely Chopped Onion, Carrot, French Beans – ½ Cup Each
  • Green Peas – ½ Cup
  • Finely Chopped Coriander – 2 tbsp
  • Ginger Garlic Paste – 1 tbsp
  • Mustard Seeds, Cumin Seeds – ½ tsp each
  • Bay Leaf – 1
  • Small Cinnamon Stick
  • Red Chilly Powder – 1 tbsp
  • Turmeric – 1 tsp
  • Garam Masala – 1 tsp
  • Oil – 1 tbsp

How to Prepare

  1. Heat oil in a pan on a medium flame.
  2. Add bay leaf, cinnamon, mustard seeds and cumin seeds in the oil. Once the seeds crackle, add onion to the pan now and sauté.
  3. After the onions turn golden brown, add ginger garlic paste and sauté for few seconds.
  4. Add drained Masoor dal, carrot, beans and green peas to the mixture.
  5. Next, you add turmeric, red chilly powder, garam masala, salt and mix them well.
  6. Add the soaked rice and mix well.
  7. Follow it up with 3 cups of water and allow it to cook in the pan till the water evaporates on medium flame.
  8. Once the water evaporates, cover it with a lid and allow it to cook for another 5-7 minutes.
  9. When cooked, garnish the rice with coriander and serve hot!

Please Note: you can also use sprouted mung or Spilt Chana dal instead of Masoor.

Highlights of the Recipe

  • It is the best main meal ever! Eat this rice along with tomato, onion and cucumber raita. It tastes amazing.
  • It is extremely satiating and a good way to make your family eat vegetables and a rarely used pulse like Masoor.
  • This is your best pick for lunch and dinner!

Did you enjoy this healthy Vegetable Masoor Rice recipe? Do try it out and leave your thoughts in the comments below!

For more Healthy Recipes, check out Healthy Reads. You can also get these delicious recipes directly from your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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Top 5 Sources of Protein For Vegetarians

Protein For Vegetarians

Indian Dietetics Association claimed a few years back that vegetarian diets in our country are 84% protein deficient along with 65% protein deficiency in the diets of non-vegetarians too. Data also suggest that 93% of Indians are not aware about their ideal protein intake per day. Proteins are extremely crucial for the body. The word Protein comes from a greek word Proteos meaning “First Place” or “Primary”. Some important functions of protein are:

  • Growth and maintenance
  • Structural part of enzymes required for many biochemical reactions
  • Structural part of hormones which are key messengers in the body
  • Providing rigidity and stiffness to cells and tissues all over the body
  • Maintaining ideal pH and balancing fluids
  • Bolster immune health
  • Providing energy  
  • Transporting and storing nutrients

Recommended dietary allowance for protein is 0.8 gram per kg body weight for normal healthy individuals. So if you are 60 kg, multiply it by 0.8, and your protein intake per day should be around 48 grams. Protein intake will vary based on various stages of life and for athletes, pregnant and lactating mothers, kidney & liver patients.

5 Sources of Protein For Vegetarians 

  1. Sattu (gram flour): Originated from Bihar, Jharkhand, West Bengal and Uttar Pradesh, Sattu is known as the poor man’s protein. But recently, it has gained popularity due to its amazing nutrient profile. It is basically roasted and grinded gram flour. You can make Sattu ki roti, traditional Sattu drink with lemon and pink salt, Sattu fortification in dhokla, idli, dosa, etc. Try to take at least 2 tablespoons of Sattu in a meal. Unlike other protein sources, Sattu is easier to digest and suits well to elderly also.
  2. Sprouted Pulses: The germinated pulses such as mung, kidney beans, black eyed beans, chana, chickpeas, etc. have more magnesium, protein, folate, minerals, Vitamin C, Vitamin K, manganese and phosphorus as compared to non-sprouted varieties. So increase the consumption of sprouts as it will give better nutrients in the same amount. You can make a fresh batch of sprouts daily and have a small cup with lunch and the same for dinner to enrich your meals with protein. Though you can store the sprouted pulses for 3 days in the fridge using a sealed container. Trying a variety of recipes on a daily basis like aloo-sprouts paratha, sprouts stuffed sandwich, sprouts salad, sprouts soup, etc. will also help.
  3. Paneer: is another amazing, well known source of protein for vegetarians. It is rich in healthy fats, protein and low on carbs. In a controlled portion size, it’s great for diabetics, weight watchers and almost everyone. Try to incorporate paneer in your regular meals like post workout meals, sandwiches, curries, grilled paneer with veggies for meals, etc.
  4. Nuts & Seeds: have an impressive number of protein and healthy fats in a single serving. It’s a great idea to add these in your mid meal and snack time. Walnuts, hemp seeds, pumpkin seeds, flax seeds, chia seeds, sunflower seeds, etc. are concentrated sources of protein and healthy fats. About 2 tablespoon of them per day can help you in more ways than one.
  5. Hung Curd: is nothing but our home made curd which has drained off its water. Make curd using low fat milk or cow milk, tie it in a muslin cloth and hang it for 3-4 hours for all the excess water to be drained. 1 cup of homemade hung curd provides 10-12 grams of protein. It is great for digestion and also for meeting calcium requirements. You can use it for dips, raita, salad dressings or just a plain cup of hung curd with meals.

We hope these food sources of protein for vegetarians helps you! Before you add any of these foods to your diet, please consult your doctor, nutritionist or dietitian.

How do you fill in your daily protein requirement? Let us know in the comments below. For more on proteins, you can check out Healthy Reads or tune in to our expert nutritionists on GOQii Play.  

Get these tips directly from your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#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 Healthy Reads or you can get these delicious recipes directly from your GOQii Coach by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

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