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Low Calorie Open-Faced Sandwich for Weight Watchers

healthy recipeWe are back with yet another healthy recipe! This one is dedicated to weight watchers who wish to eat a low calorie, tasty sandwich!

This is my personal healthy recipe for a good low-calorie open-faced sandwich.

Here’s what you will need:

  • Finely chopped purple cabbage (you can use normal cabbage) – 250 gm
  • Shredded carrots – ½ cup*
  • Finely chopped onions – ½ cup
  • Finely chopped fresh coriander leaves – ½ cup
  • Shredded paneer – ½ cup
  • Chilly ginger paste – 1 tbsp*
  • Salt to taste
  • Multigrain bread – 6 slices
  • Green chutney (coriander, garlic, chilly, ginger)
  • Butter or ghee for toasting

Method

  1. In a big bowl, add cabbage, carrot, onion, coriander and paneer and mix
  2. Add chilly ginger paste and salt to the mixture
  3. Take a multigrain bread and spread a tsp of green chutney, top the bread with 3 tbsp of vegetable mix. Repeat this process for all slices.
  4. Grease a pan with butter or ghee and put the slices with vegetable mixture on it to get toasted for 3 to 5 minutes on medium flame.
  5. Once the base of the bread is golden brown, remove it.
  6. Cut diagonally and serve immediately.
  7. Add some cheese on the prepared open bread sandwich if required

Highlights

  • It has so much color on the plate and gives you the required antioxidants, flavonoids, vitamins and minerals in a quick way
  • Reducing the use of an extra bread makes it a light snack
  • It tastes absolutely delicious!!

Try this recipe and let us know how you liked it! Stay tuned for more recipes or tell us which healthy recipe you’d like to see next in the comments below!

*Abbreviations: 1 cup = 200 ml, 1 tbsp = 15 ml

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Healthy Eating: Oats & Besan Pancake

Healthy Eating

Eating the same or similar food everyday can be a boring affair. So if you’re tired of eating roti-sabji (flattened wheat bread and vegetables) and are looking for a change, try adding a twist to your meals!

Following a healthy diet is easy with a variety of recipes which you will see in this “Healthy Eating” series. Get ready to enjoy lighter meals that will satisfy your appetite without compromising flavor.

Here’s the first one which tops my list. It’s super quick to make. Here’s the recipe for Oats & Besan Pancake!

Ingredients

  • Besan / gram flour – 1 cup*
  • Roasted and powdered oats flakes – ½ cup
  • Finely chopped onion – ½ cup
  • Grated carrot – ½ cup
  • Finely chopped tomato – ½ cup
  • Finely chopped capsicum – ½ cup
  • Washed and chopped coriander – 4 tbsp*
  • Chilly ginger paste – 1 tbsp
  • Turmeric – ¼ tsp*
  • Chilly powder – ½ tsp
  • Salt to taste

Method

  • Mix besan and oats. Add the required amount of water to it to make a medium thick batter
  • Add salt as required and allow it to rest till you chop the vegetables
  • Add the chopped vegetables to the batter and stir
  • Add green chilly ginger paste, turmeric, chilly powder and coriander to the batter and stir
  • Add some water if required to make the batter thin
  • Heat a pan and spread the batter once hot
  • Make a thin medium sized chilla and allow it to cook on medium flame
  • Flip it over once cooked from bottom.
  • It turns out soft and thin even without a drop of oil but if you like you can add a tsp per pancake.
  • Serve it hot with green chutney

Highlights

It works great as a quick breakfast idea. Best for your kid’s tiffin but I love to eat it for dinner as well. Oats has Beta Glucan which is a soluble fiber and helps in losing weight. It aids blood sugar control as well and is best for the gut!

Do try this Oats and Besan Pancake Recipe and let me know if you like it! I will be back with a new healthy recipe soon!

*Abbreviations: 1 cup = 200 ml, 1 tbsp = 15 ml, 1 tsp = 5 ml

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6 Lifestyle Changes For Acne-Free Skin

acne-free skinWe all yearn for clear, glowing, blemish-free skin! There’s no denying that smooth skin has mass appeal. If smooth skin were the protagonist of your story, acne would certainly be the formidable foe!

Acne is basically a chronic inflammatory skin condition that causes spots and pimples. It can lead to redness and dull skin. Risk factors include genetics, menstrual cycle, stress, anxiety, humid climate, using oil-based makeup, out of home foods, etc.

Once developed, acne requires a lot of patience to fade away. Hence, you need to be religious towards the efforts.

Make smooth skin a reality with these 5 lifestyle changes which can help you reduce or prevent acne!

No Refined Carbs & Sugar

Bid alcohol, soft drinks, desserts, bread, ice-cream, sugar, maida, etc. a good farewell! As they have a high glycemic index, it can lead to high blood sugar and high insulin levels. This might result in inflammation, which is one of the prime causes of acne. High sugar intake along with acne can lead to dark circles, loose skin, and wrinkles, etc. So go low on sugar.

Drink More Water

Skin cells require water to function properly. According to research, acne is more likely to develop when your system has more toxins. Water helps flush these toxins out. Though water is not a miracle cure but it definitely helps in fighting acne.

Physical Activity

Exercise boosts blood circulation and promotes sweating, which helps the body push impurities out of the pores, reducing acne. Physical activity helps us reduce stress levels, which inturn aids acne prevention. Just make sure you clean up before and after a workout.

Get Quality Sleep

Do you wake up fresh and energetic in the morning? If you don’t get good, restorative sleep, your body might not feel rested. This could start the cortisol surge, which can put you at risk for more acne. Make sleep your priority and give your body the rest it needs and your acne a chance to heal.

Eat Your Colors

Yes! Eat all the colourful fruits and vegetables. They help us improve vitamin levels and antioxidant intake which keeps the skin clear. Eat dark leafy greens, pumpkin, carrots, beetroot, berries, papaya, etc. on a daily basis.

Eat Healthy Fats

Omega 3 and Omega 6 fatty acids are required to keep your skin healthy. They help prevent skin dryness and help you maintain healthy and hydrated skin. Healthy fats are the building blocks of cell membranes. Hence, add walnuts, fish oil, flax seeds, avocado, sunflower seeds, etc. to your diet.

Some handy tips for good skin:

  • Wash your hands once you wake up before touching the face
  • Use fresh towels and handkerchiefs daily
  • Always remove your makeup completely
  • Clean your phone on a regular basis
  • Do not sleep without washing your face

Looking for more tips on skincare? Tune in to our LIVE sessions on GOQii Play or leave your queries in the comments below!

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Your Guide to Eat Slowly For Good Health

Eat SlowlyMary Roach, in her book, Gulp: Adventures on the Alimentary Canal describes the digestive system as a highly elaborate inside of the tube that starts at the mouth and ends at the anus.

Let’s address an important facet of pre-digestion: Chewing – a much neglected lifestyle habit.

What Happens When You Eat Slowly?

The chewing process serves as the first step to proper digestion. Two interesting things happen while chewing: Firstly, Ptyalin, which is required for digestion of carbohydrates is secreted. The other thing is that the brain kicks into action and recognizes whether you are chewing proteins, carbohydrates or fats and accordingly tells the stomach to secrete the right enzymes.

It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. When you eat slowly, it allows ample of time to trigger the signal from your brain that you are full. Feeling full translates into eating less.

Speed eating, gorging and binge eating majorly contribute to unhealthy weight gain. Studies confirmed that chewing every bite for a longer period of time helps you lose weight and improve digestion. This is because it provides more time for your brain to receive the signal. Therefore, the slower you chew, the lesser you eat and the more satisfied you are. Eating fast promotes weight gain and makes you feel out of control of your eating habits.

How Do You Eat Slowly?

  • The very first step to mindful eating is to choose the smallest plate in your house. Take that plate and serve your portions and sit
  • Sit down to eat in a calm environment with minimal distractions. It is your time with your food. Don’t eat while driving, watching TV, while texting, etc.
  • Add 1 exchange of raw or cooked vegetables right before the main meal and use a fork to eat it. Try setting a minimum number of chews per bite
  • Look at your plate and see how colorful it is and what good it is going to do to your body. Sense the aroma and question yourself about its nutrition
  • Take a fork or chop stick to eat your meal. If you’re eating roti-sabji, take very small bites of the roti and more vegetables. Chew 30 times or more per bite and gulp it down
  • Set your time to eat. At least 20-30 minutes for each meal and preferably even longer at dinner. This will set your relationship with food
  • When you eat slowly, it improves your health in more ways than one. It leads to better digestion, better absorption, reduced bloating, acidity & constipation as well as aids weight management

So eat slowly, chew properly and live healthy!

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