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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: Vegetable Quinoa Pulao

vegetable quinoa pulao

Quinoa is a gluten-free superfood that has been gaining a lot of popularity in the past few years, and it is actually pronounced as Kveen Vaa. Quinoa, though popular as a grain, is actually a seed. It has a nutty flavour and lacks the sweetness & stickiness of rice. It is easier to cook than rice and you will love the taste. Although it is not as economical as rice, it is definitely worth a try! So let’s learn how to prepare super healthy and simple Vegetable Quinoa Pulao!

What You Will Need:

  • Quinoa (wash and soak for 30 min) – 1 cup
  • Onion (chopped) – ¼ cup
  • Cauliflower (chopped) – ¼ cup
  • French Beans (chopped) – ¼ cup
  • Carrots (chopped) – ¼ cup
  • Corn Kernels – ¼ cup
  • Green Peas – ¼ cup
  • Spinach – 2 tbsp
  • Coriander – 2 tbsp
  • Ginger Garlic Paste – 2 tbsp
  • Bay Leaf – 1
  • Cinnamon Stick – ½
  • Cumin Seeds – 1 tsp
  • Turmeric, red chili powder, coriander seeds powder, garam masala as per taste
  • Salt as per taste
  • Oil – 1 tbsp

How to Prepare:

  1. In a pan, heat oil and fry the bay leaf and cinnamon stick. Then, allow the cumin seeds to sizzle.
  2. Add the chopped onion along with ginger garlic paste and roast it well until slightly brown.
  3. Now, add all the other vegetables along with turmeric, red chili powder, coriander seeds powder, garam masala and salt. Sauté them well for 4-5 min.
  4. It is time to add the soaked quinoa (discard the water), give it a quick stir and cook it for 2-3 minutes. Now add 1.5 to 2 cups of water.
  5. After a boil, cover the pan with a lid and cook for 5-10 min until done. Mix the contents using a fork and not spatula to give it a Pulao consistency.
  6. Serve it hot with curd or raita.

Highlights of the Vegetable Quinoa Pulao

  • This absolutely easy recipe gives you everything required for a balanced meal.
  • It is high in protein and contains sufficient amount of all essential amino acids.
  • 100% satiety with the fiber content it has in limited portion size.
  • Fun Fact: A cup of Quinoa will provide twice the protein and about 5gm more fiber than the same amount of white rice.

Hope you try this awesome Vegetable Quinoa Pulao recipe and share your experience in the comments below! Click here for more healthy recipes, or get them directly from a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]