GOQii

Blog

By Leave a Comment

Healthy Eating: Oats and Gram Flour Cookies

oats and gram flour cookiesWith all those delicious festive Christmas sweets now out of reach, we’re sure your sweet tooth is craving for some of that sweet goodness! Those sweets often come with unhealthy baggage, but don’t worry – we’ve found a way to stick to your healthy eating routine in the New Year without guilt. Here’s a crispy, crunchy oats and gram flour cookie recipe with the goodness of healthy fats. Let’s get started! 

What You Will Need 

  • Rolled Oats – ½ cup
  • Besan (Gram Flour) – ½ cup
  • Cinnamon Powder – ½ tsp
  • Flax Seeds – 1 tsp
  • Raisins – 2 tsp
  • Ghee – ¼ cup
  • Olive Oil – 2 tsp
  • Jaggery Powder – 4 tsp
  • Vinegar – 1 tsp
  • Vanilla Essence – ½ tsp
  • Warm Milk – 1 tbsp
  • Dark Chocolate Chips – 2 tbsp
  • Baking Soda – ¼ tsp
  • Baking Powder – 1 tsp
  • Salt – ½ tsp

How To Prepare 

  1. In a bowl, combine oats, besan, cinnamon powder, baking soda, baking powder and salt. Mix it well and set aside.
  2. In another mixing bowl, add ghee, olive oil, vinegar, vanilla essence, warm milk & jaggery powder. Mix thoroughly until the jaggery powder dissolves, forming a smooth paste. It may  still have small jaggery particles, so don’t worry about achieving a completely smooth texture.  Once done, add chocolate chips, flax seeds and raisins.
  3. Combine the dry and wet ingredients thoroughly. Line a baking tray with butter paper. Portion the dough into small parts, flatten each between your palms, and place the cookies on the tray. Sprinkle some chocolate chips & raisins on the top for extra flavor.
  4. Bake in a preheated oven at 180°c for 18-20 minutes or in a microwave using convection mode. Alternatively, you can use an air fryer at 180°c for 15-20 minutes. Check the cookies after 12 minutes to ensure they bake evenly.

Note: You can substitute coconut sugar or stevia powder for jaggery powder if preferred.

Highlights of the Oats and Gram Flour Cookies Recipe 

  • A guilt-free cookie that everyone in the family can enjoy
  • Packed with the goodness of protein and healthy fats
  • Healthy sugars, like jaggery, are safe for most, but diabetics may opt for stevia powder

We hope you enjoy this Oats and Gram Flour Cookie recipe. Share it with your loved ones and leave your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here. 

Eat healthy and #BeTheForce 

By 3 Comments

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 of 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

The 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 ground 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 the elderly too.
  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 in 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 to 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 homemade 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 ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

By Leave a Comment

Healthy Eating: Vegetable and Paneer Kathi Roll

Vegetable and Paneer Kathi RollStill wondering what to do with all that leftover chapati from lunch or last night’s dinner? Don’t let it go to waste. Try this amazing Vegetable and Paneer Kathi Roll. If you don’t know, a Kathi is basically an Indian style wrap made with different stuffing. This recipe adds a protein twist to the traditional Kathi recipe making it healthier for you! 

What You Will Need 

  • Leftover chapati – 3 
  • Onion – 1 medium, sliced 
  • Tomato – 1 medium, sliced 
  • Carrot – 1 medium, sliced 
  • Capsicum – 1 medium, sliced
  • Cabbage – 1 cup, shredded 
  • Paneer – ½ cup, shredded 
  • Ginger garlic paste – 1 tbsp 
  • Haldi powder – 1 tsp 
  • Red chilli powder – 1 tbsp 
  • Garam masala powder – 1 tsp 
  • Jeera powder – 1 tsp 
  • Chat powder – ½ tsp 
  • Coriander mint chutney – ½ cup 
  • Curd – 2 tbsp 
  • Salt to taste 
  • Oil – 1 tbsp 

How To Prepare 

  1. Heat some oil in a pan, saute the garlic ginger paste for a while and then add onions (keep some uncooked, sliced onions away). Once the onions start to get soft, add all other veggies like carrot, tomato, capsicum and cabbage.
  2. Once the veggies are soft, it is time to add in all our spices. Mix it well and add the paneer.
  3. Cover the pan with a lid and allow it to cook for 3-5 mins.
  4. In a small bowl, mix the coriander mint chutney and curd, add some salt too.
  5. Take the leftover chapati, apply the chutney and curd paste on it.
  6. On one side of the chapati, place 1 big spoonful of the hot stuffing and place a few raw onion slices on it as well. Sprinkle some chat powder over it.
  7. Now start folding the chapati very tightly.
  8. Serve it hot along with green chutney.

Highlights of the Vegetable and Paneer Kathi Roll 

  • It’s a fiber rich meal, giving you satiety in less quantity.
  • Great meal idea for weight watchers, diabetics & everyone in the family.
  • Plus points are the high Vitamin A, Vitamin C, magnesium, potassium and folate from the roll.

We hope you try and enjoy this delicious Vegetable and Paneer Kathi Roll recipe. Do you have a special way of making this? Is there a recipe you’d like to see next? Let us know in the comments below! 

For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Eat healthy and #BeTheForce 

By 1 Comment

Your Guide For A Happy Gut: Say bye to bloating, acidity and heartburn

Gut health Your body is constantly communicating with you. Very small episodes of acidity, bloating, indigestion, etc. says a lot about your lifestyle and overall health. Are you paying attention? It is important for us to know that about 70% of the immune system is located in our gut and the gut absorbs nutrients that support body functions from energy production to hormone balance, skin health to mental health and toxin & waste elimination too.

So how can you keep your gut healthy? Well, follow this guide for a happy gut to stay healthy!

Easy Guide For A Happy Gut 

  1. Fennel Seeds or Saunf: These seeds have antispasmodic, anti-inflammatory properties and promote the production of gastric enzymes. It works wonderfully against indigestion, bloating, acidity, heartburn post meals and constipation too. Just add 1 tbsp of raw seeds to the water bottle you carry to office or have 1 glass of fennel seed water post meals to take care of such symptoms.
  2. Basil Seeds: They work well in relieving constipation, bloating, naturally detox your body and help regulate smooth bowel movements. It works as a natural coolant. You can have a glass of milk with basil seeds few hours before bed time, or make a drink with water, honey and basil seeds and have it in mid-morning, or just make a habit of soaking it for 2-3 hours and drinking the water in the morning.
  3. Fenugreek Seeds: These are rich in fiber and antioxidants, and help in enhancing bowel movement. Take a tsp of fenugreek seeds and soak it in 1 cup of water at night and have it in the morning with a glass of lukewarm water if you have long term problems of constipation, indigestion or heartburn. *People experiencing severe acidity should avoid this.
  4. Lemon Ginger Water: This will help strengthen the digestive system and prevent indigestion, nausea, heartburn and bloating. Take a glass of lukewarm water, add 1 tsp of lemon juice and 1 tsp of ginger juice in it. This will work best for bloating post meals or occasional bloating post heavy meals.
  5. Apple Cider Vinegar: The unfiltered, unpasteurized and raw mother Apple Cider Vinegar has live micro-organisms and help to work towards heartburn & GI stress. A dilution of Apple Cider Vinegar before a meal can help you stimulate acid secretion and reduce gut symptoms. Also, having a tbsp of ACV in 300 ml water in the morning can also help in the same.
  6. Water: Is the body’s basic requirement! A constant supply of water is necessary to replenish the fluids lost through activities such as respiration, perspiration, urination, regulating body temperature, digesting food, etc. Try to drink at least 2-2.5L of water throughout the day and it is the answer to all your digestive issues.
  7. Vegetables & Fruits: Having 1 portion of vegetables in every meal is the best way to help your gut digest the food well and have enough nutrients. Plus, the fiber from them helps to ease bowel movement and acts as food for micro-organisms. Fruits are best to go for in mid meals to add more soluble fiber and get rid of acidity and bloating.
  8. Physical Activity: No escape here. Being physically active for 30-45mins is the answer to good health and a happy gut. Exercise gets your heart pumping and increases blood flow and oxygen circulation throughout the body. Blood and oxygen are necessary to aid digestion and keep the intestinal muscles healthy. So for constipation, bloating, acidity, heartburn, etc. including some walking, cycling, yoga, etc. will give you better results.
  9. No Sugar: Processed sugar, refined flour, fried and processed food should be avoided as they are not good for your gut microbes.

Just follow these simple tips for a happy gut! If this article helped you, let us know your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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 […]

Devesh Srivastava Lowers His HbA1c from 6.7 to 5.8 With GOQii

Have you ever suffered from a cold or fever and thought to yourself that you can manage this? In fact, there’s a good chance that with some medication and rest, the symptoms of a cold or fever have subsided. But, when you deal with issues such as Diabetes and Hypertension, trying to manage the issue […]

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

In the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting […]