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Healthy Eating: Savory Muffins Recipe

savory muffinsHave you been swearing off muffins? Want to reduce the amount of sweet in your snacks? Don’t worry! We’ve got you covered with this awesome Savory Muffins recipe which is made using traditional ingredients. It is quick and easy to prepare, very healthy to snack on and has all the goodness of vegetables. These Savory Muffins will fulfill all your micronutrient needs for the day. 

What You Will Need 

  • Whole wheat flour – 1 cup
  • Gram flour – ½ cup
  • Curd – ½ cup
  • Grated paneer – ¼ cup
  • Grated cheese – ¼ cup
  • Chilli flakes – 1 tsp 
  • Mixed herbs – 1 tsp
  • Salt – 1 tsp
  • Baking powder – 1 tsp
  • Baking soda – ¼ tsp
  • Chopped spinach – ½ cup
  • Chopped coriander – ½ cup
  • Grated carrot – ½ cup
  • Oil – 2 tbsp
  • Vinegar – ¼ tsp
  • Water – ½ cup

How To Prepare 

  1. Take a mixing bowl and add all the dry ingredients. Mix whole wheat flour, gram flour, chili flakes, dried herbs, salt, baking powder and baking soda. Then add spinach, coriander, carrot, paneer and cheese. Mix all the ingredients well.
  2. In another bowl, add oil, curd, vinegar and water. Mix the wet ingredients well.
  3. Time to mix the wet and dry ingredients together, the batter will be of medium thick consistency.
  4. Take silicon muffin moulds and fill each mould with 1-2 tbsp of batter.
  5. Bake them at 180°c for 20-25 minutes. Keep checking them after 15-20 minutes.
  6. Your nutritious, savory muffins are ready.

Note: You can also make these in an appam maker and cook both sides with a little oil.

Highlights of the Savory Muffins Recipe

  • Just a perfect savory meal to start the day or eat once for mid meals.
  • Balanced with fiber and protein, it keeps you full for longer. 
  • Has all the benefits of healthy greens. 

We hope you enjoy this Savory Muffins recipe. Do share it with your friends and family and don’t forget to leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or ask your GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Healthy Eating: Dates and Walnut Cake

Dates and Walnut Cake

It’s the season to be jolly and nothing is jollier than a freshly baked homemade cake! As we slowly step towards the New Year, it would be awesome to end 2022 on a healthy note. So let’s bake our own healthy and delicious eggless Dates and Walnut Cake! It’s a dense, rich cake which provides you with healthy fats and nutrition.

This is a recipe we’re sure your family will enjoy!

What You Will Need

  • Dates – 1 cup
  • Milk – 1 cup
  • Whole Wheat Flour – 1.5 cup
  • Roughly Chopped Walnuts – ½ cup
  • Coffee – ½ tsp
  • Cinnamon Powder – ½ tsp
  • Olive Oil – 100 ml
  • Baking powder – ½ tsp
  • Baking soda – 1 tsp
  • Salt – ½ tsp

How to Prepare 

  1. Soak coffee in a little water.
  2. Soak Dates in hot milk for 2-3 hours until they soften. Then grind the dates + milk into a fine paste in a mixer.
  3. Take the date paste out in a mixing bowl and add olive oil to it.
  4. Sieve the whole wheat flour, baking powder, baking soda, coffee, cinnamon powder & salt and mix well with the dates puree using whisker.
  5. Now, add the chopped walnuts in the batter and gently fold them within. The cake batter is ready for further process.

From here on, there are two ways you can go. One with a Steamer and the other with an Oven.

a. Steamer

  1. Add a cup of salt in an idli steamer and place a plate or vessel in it and close the steamer.
  2. Preheat the steamer for 10 minutes at high flame.
  3. Transfer the cake batter in a properly greased pan and keep it inside the steamer.
  4. Cook the cake in the steamer at low – medium flame for 30-35 mins.

b. Oven

  1. Preheat the oven for 10 min.
  2. Transfer the cake batter in a greased mould and bake it for 35 to 40 min at 180 degree Celsius.
  3. Your cake is ready! 

Highlights of the Dates and Walnut Cake

  • Definitely, a cake with no unhealthy fats, giving you the satiety of eating a dessert.
  • Dates make it nourishing for the guests as it is packed with a host of heart-healthy nutrients.
  • Most importantly, it is absolutely yummy! 

Before you begin preparing this wholesome dates and walnuts cake, check with your doctor for any allergies you might have. For more tasty and healthy recipes, check out Healthy Reads or ask your GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Why You Should Eat Slowly For Good Health & Better Digestion

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.

Follow These Simple Steps! 

  • 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! We hope this article helps you chew your food for better digestion and absorption of all those precious nutrients. Do let us know your thoughts in the comments below!

For more health tips like this, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Healthy Eating: How to Prepare Thick Curd At Home

homemade curdWho doesn’t enjoy a bowl of curd? With its many health benefits and the million different ways in which you can consume it, curd is almost irreplaceable. Did you ever wonder how curd came to be discovered? Was it made with intention?

History suggests that curd, like many other fermented milk products, was discovered by accident! It was primarily due to milk being left unattended for a long time which initiated curdling. Basically, the milk began souring as a result of microbial action. A microorganism called Lactobacillus is responsible for the curdling of milk.

Curd is considered to be a superfood as it is rich in proteins, provides the body with Vitamin B and Calcium and is a fantastic Probiotic and is good for the gut. However, there are many who still struggle to make good thick curd at home and dependent on packaged curd.

So let us learn to make thick, perfect curd at home!

What You Will Need

  • Milk – 500 ml
  • Curd – 2 tsp
  • Water – 2 tsp

How to Prepare Thick Curd

  1. In a pan add milk and allow it to boil. Keep stirring it lightly.
  2. After the milk comes to a boil, switch off the flame and let it cool down.
  3. Now take a bowl, add 2 tsp of curd and 2 tsp water & whisk it together.
  4. Once the milk cools down, remove the cream from the milk and strain the milk in a bowl.
  5. In the strained milk, add 2 tbsp of curd + water mixture & mix well.
  6. Cover the bowl and keep it in a warm and dry space for 4-5 hours to set.
  7. Refrigerate the curd for an hour before you serve it.

Things to Keep in Mind  

  • Do not use skim milk for making curd, it will be runny.
  • The milk should not be very hot when you add culture in it otherwise the curd will coagulate
  • Never forget to remove cream

Benefits of Homemade Thick Curd

  • Curd which is commercially available is the result of a straining process that removes the liquid whey, resulting in thicker curd.
  • In its traditional form, the curd is far more nutrient-dense and is rich in high-quality protein, beneficial probiotics and cancer-fighting linoleic acid.
  • Poor quality milk is used to produce most commercial curd, which can be a concern.

What if You Do Not Have Starter Curd?

  1. Take boiled milk in a vessel and reheat it a little for making the starter curd. Use lukewarm milk. Now, pour little amount of milk in 3 different bowls for making the starter curd.
  2. In one cup of milk drop 2 green chilies. It is very important to have the stalk attached to the chilies for making the starter curd and make sure it is submerged completely in the milk.
  3. In second cup of milk, add 2 red chilies and submerge it completely.
  4. In third cup of milk, add 1 tbsp. of lemon juice and mix it well.
  5. Cover all the three cups of milk and store in a warm place for 12 hours.

Making starter curd is little time-consuming. Its not as good when compared to Dahi and is only used in making the curd.

Here you go! Try this natural and healthy way to make thick curd at home and don’t rely on packaged curd. Do share your experience in the comments below!

For more healthy recipes, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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