GOQii

Blog

By 2 Comments

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 for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

By Leave a Comment

Healthy Eating: Golden Vegetable Bites

Golden Vegetable BitesToday, let’s look at an extremely flexible recipe where you can use the veggies of your choice or based on what is available with you. These Golden Vegetable Bites will take a little time, but they’re definitely worth the wait. Here’s your go-to Golden Vegetable Bites that are fit for a snack as well as a meal. 

What You Will Need 

  • Water: 2 cups
  • Cumin seeds: 1 tsp
  • Grated carrot: ½ cup
  • Peas: ½ cup
  • Grated ginger: 1 tsp
  • Green chillies (finely chopped): 3-4
  • Curry leaves: 4-5
  • Roasted semolina: ½ cup
  • Chopped onion: ½ cup
  • Boiled + grated potato: ½ cup
  • Shredded paneer: ½ cup
  • Chopped coriander: ½ cup
  • Salt as per taste
  • Red chilli powder: ½ tsp
  • Turmeric: ½ tsp
  • Garam masala: 1 tsp
  • Chat masala: ½ tsp
  • Lime juice: 1 tsp
  • Rice flour: 3 tbsp

How To Prepare

  1. Heat a pan and add 2 cups of water. Add in jeera and boil for a few minutes.
  2. After the water starts boiling, add the carrot, peas, ginger, green chillies and curry leaves. Let it cook for 2-3 min.
  3. Pour ½ cup of roasted semolina, stir well and let it soak the water. Stir continuously.
  4. Cook the semolina for a while and then add salt with ½ cup of onions. Make a medium-thick consistency.
  5. Off the flame and mix in potatoes, paneer, coriander, salt, lemon along with masalas.
  6. In the same mixer, add rice flour for binding and mix well.
  7. Now take a tray and grease it well with oil or apply greased butter paper on the tray. Spread the mixer over the tray and let it be of medium width, not too thin and not too thick. Keep this in the fridge for 1 hour.
  8. After an hour take it out and cut it into squares using a sharp knife.
  9. Now heat a pan and brush some oil, put the veggie squares on it to roast.
  10. Once golden brown, flip the side and cook it well. Once it is brown on both sides, take them out.
  11. Enjoy it with green chutney.

Highlights of the Golden Vegetable Bites 

  • Gives you the required satiety and a great variety for a snack.
  • A good combination of protein, fiber and carbs.
  • Easy to make with minimum ingredients.
  • You can also add a little bit of cheese! 

We hope you enjoy this recipe and do let us know your thoughts and experience in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach for customized meals to suit your health goal by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr 

Eat Healthy and #BeTheForce

By 1 Comment

Healthy Eating: Idli Sandwich

idili sandwichThe monsoons have begun and eating nutritious home cooked meals might be the best option for your health. As we understand that your regular food might get boring, adding a little twist would make things more interesting for you. So let’s begin by preparing this delicious and healthy Idli Sandwich. 

What You Will Need 

  • Idli Batter – 500 g
  • Boiled & crushed corn – 2 tbsp
  • Finely chopped capsicum – 2 tbsp  
  • Finely chopped onion – 2 tbsp
  • Grated carrot – 2 tbsp
  • Paneer – 50 gm
  • Finely chopped coriander – 1 tbsp
  • Green chilli paste – 1 tbsp
  • Salt as per taste
  • Oil – 2 tbsp
  • Chat masala – 1 tsp
  • Red chilli powder – 1 tsp
  • Black pepper powder – 1 tsp
  • Sesame seeds – 1 tsp
  • Mustard seeds – 1 tsp
  • Green chutney – ½ cup

How To Prepare     

  1. Add water in a steamer and put it to boil. Grease a plate with oil and pour 2 big spoons of batter on the plate and spread evenly. Sprinkle some red chilli powder and black pepper powder over it. Put the plate in the hot steamer and allow it to cook.
  2. Once done, remove the plate and allow it to cool. Cut the cooked idli batter in a round shape using a mold. Make all the idlis in similar fashion.
  3. Take a mixing bowl and add corn, capsicum, onion, carrot, paneer, coriander, green chilli paste, chat masala, salt and mix everything well.
  4. Now, let us start making the sandwich. Take two idlis, spread green chutney on one side of both the idlis and in-between place the prepared stuffing.
  5. On a pan, pour in some oil. After the oil heats up, add in the mustard seeds & sesame seeds. After they start crackling up, place the prepared sandwich on it. 
  6. After it is golden brown on one side, flip it over and cook the other side.
  7. Our hot idli sandwich is ready! Enjoy it with chutney.

Note: You can also use your left over idlis to make these. Just cut the idli from the middle, stuff and grill. 

Highlights of the Idli Sandwich recipe 

  • It’s a sandwich recipe without the processed bread – which means it is automatically healthier!  
  • Very rich in fiber & proteins – which make them super filling.
  • It makes the traditional idlis two times more nutritious with the addition of vegetables. 

We hope you try this Idli Sandwich recipe and share your experience with us. Do upload your pics on social media and tag us! For more healthy recipes, check out Healthy Reads. To get more advice on recipes, nutrition and diet tips, ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce 

By 1 Comment

Healthy Eating: Homemade Protein Bars

protein bars

Want to stock up on your winter protein supply? We’ve got you covered with these simple, healthy, no bake, sugar-free homemade protein bars. You can make these protein bars using ingredients available in your kitchen. It is quick and quite suited for winters! 

What You Will Need 

  • Dates – 1 cup 
  • Hot water – 1 cup 
  • Almonds – ½ cup 
  • Cashews – ½ cup 
  • Walnuts – ½ cup 
  • Pistachio – ½ cup 
  • Rolled oats – ¼ cup 
  • Desiccated coconut – ½ cup 
  • Flax seeds – 1 tbsp 
  • Pumpkin seeds – 1 tbsp 
  • Sesame seeds – 1 tbsp 
  • Cardamom powder – 1 tsp 
  • Cinnamon powder – 1 tsp 
  • Jaggery powder – 2 tbsp 

How To Prepare 

  1. In a bowl, add the dates and hot water and soak the dates for 1-2 hours until it softens. Once soft, remove the seeds and blend it in a mixture to a fine, smooth paste. 
  2. Heat a pan and add almonds, cashews, pistachio, walnuts, oats, flax seeds, pumpkin seeds and sesame seeds. Dry roast this for 5-7 minutes until they turn crisp and slight golden. 
  3. Time to add the desiccated coconut in the pan and sauté just for 1-2 minutes and remove all the contents in a bowl.
  4. In the same pan, add the dates paste and allow it to cook for 5 minutes until the paste thickens and loses some moisture.
  5. Now add the roasted nuts and seeds mixture to the dates paste and season it with cardamom powder, cinnamon powder & also add the jaggery powder. Mix it well until everything comes together.
  6. Grease a mithai tray or plate with some ghee/ oil and spread the mixture uniformly. Refrigerate for 1-2 hours until it sets completely and using a knife, cut it into bars and enjoy! 

Highlights Of The Homemade Protein Bars 

  • Power packed with energy, micronutrients, minerals, fiber and healthy fats. 
  • A perfect guilt free, sugar free, preservative free alternative to granola bars and energy bars.
  • A great way to start the day in winter, it is filling and keeps your sweet cravings away.
  • Works as a perfect post workout snack.

We hope you enjoy this Protein Bars recipe. Do try it out and leave your feedback in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce  

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 […]