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Smart and Healthy Recipes Using Leftovers

smart and healthy recipesWhen you’re really hungry and are not in the mood to cook or get your hands on fresh food, picking your phone and placing an order seems like a viable solution. But at the same time, if you’re worried that all the processed and junk food might not be good for your health, we’ve got the perfect solution for you! Try these smart and healthy recipes using leftovers from your kitchen! 

Smart and Healthy Recipes You Can Try 

These smart and healthy recipes can be prepared using leftover food which is common such as dal and rice. Let’s take a look:

1. Leftover Rice Chilla 

What you will need:

  • Cooked and mashed rice – 2 cups
  • Whole wheat flour – ¼th cup
  • Gram flour (besan) – ½ cup
  • Curd – 2 tbsp
  • Red chilli powder – 1/4th tsp
  • Turmeric powder – 1/4th tsp
  • Jeera -1/2 tsp
  • Asafoetida (hing) – a pinch
  • Chopped green chilli – 2
  • Small onion chopped – 1
  • Tomato finely chopped – 1
  • Coriander leaves – finely chopped
  • Salt – to taste
  • Oil for greasing tawa

How to prepare: 

  1. Take all the ingredients in a big bowl and pour little water to make a thick, pouring consistency batter.
  2. Now heat the non-stick Tawa and grease it with a little oil.
  3. Pour a ladle full of batter and spread evenly.
  4. Let it cook from one side till it gets crisp. Flip it over and cook the other side.
  5. Your leftover rice chilla is ready! Serve it with green chutney.

Tasty and healthy way to finish off leftover rice, plus it is an ideal recipe for breakfast.

2. Dal Dhokli from Leftover Dal

What  you will need:

  • Leftover toor dal
  • Wheat flour – ½ cup
  • Gram flour (besan) – ¼ cup
  • Red chilli powder – ¾ cup
  • Coriander powder – ½ tsp
  • Turmeric powder – ¼ tsp
  • Carom seeds (ajwain) – ¼ tsp
  • Sesame seeds (white til) – ½ tsp
  • Baking soda – a pinch
  • 2 tsp oil
  • Salt to taste
  • Water to knead dough

Method: 

  1. Take wheat flour, besan in a large mixing bowl, add all other ingredients, combine well and knead the dough by adding water as required.
  2. As the dough turns soft and smooth, take a small ball size dough and roll it to form a thick chapati-like shape.
  3. Once rolled, cut it into diamond shapes of medium size. Keep dhokli aside.
  4. Boil the leftover dal, add a cup of water if the dal is thick.
  5. In the boiling dal, add 10-12 groundnuts, little tamarind pulp or juice, a small piece of jaggery and lastly, add the diamond-shaped dhokli and cover with a lid. Cook it for 10-15 minutes till the cooked dhokli will float over the dal (add diamond-shaped dhokli in dal depending on quantity of dal, adding too many may make dal dhokli too thick in consistency). 
  6. For Tempering: Heat 1 tsp of oil in a pan, add a tsp of mustard seeds, a few curry leaves and pour over the dal dhokli, garnish with coriander leaves.

It’s ready to serve! Dal dhokli in itself is a complete meal, a good combination of carbohydrates and proteins.

Do try the above recipes and share your thoughts with us in the comments below. For more recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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The Magic of Indian Masala Chai

masala chaiThe word Chai actually means tea in English and Russian. In India, it is also known as Masala Chai. More appropriately, it means spice blend. Tea has become a daily part of Indian life. It is now a key element of our culture which has spread throughout the world. Masala Chai is an everyday drink in most parts of India. It is common for Indians to delight themselves with 2 cups of it per day.

In almost every street corner and even office spaces, you will find a Chai Wallah (tea vendors) who prepares this traditional beverage. They prepare this rich Masala Chai over an open fire in small stands and stalls and serve it in clay tea cups called Kullarhs.

Well, you can prepare it yourself! This may be the right tea for you, to give you the strength and energy during the day and to take you on an amazing ride through the world of Indian tea. Let’s prepare it together! Have a look at our Masala Chai benefits, recipe and get your ingredients ready.

Some amazing Benefits of the Indian Masala Chai

  1. Improves Digestion: The spices used in Masala Chai help in regulating the digestive system. It also helps in keeping your gut healthy. A spice like Ginger aids digestion by improving circulation and delivering oxygen to organs so they can perform optimally.
  2. Supports the Immune System: It is known to strengthen the immune system and keeps common infection at bay. It helps provide relief when infected with common cold and cough.
  3. Improves Heart Health: Cinnamon, one of the main ingredients in Masala Chai, helps lower bad cholesterol and blood pressure. Drinking Masala Chai can prevent cardiovascular disease when consumed regularly over long periods of time.
  4. Relieves Aches and Pains: The spices found in Masala Chai can alleviate common aches and pains. These health benefits derive from the anti-inflammatory properties of many of the ingredients in it, specifically ginger and clove.
  5. Reduces Nausea: Spices like Ginger and Cardamom are well known for their ability to reduce nausea and seasickness. Masala Chai soothes an upset stomach and alleviates stomach pain associated with nausea.
  6. Boosts Energy: It is a wonderful experience having a hot cup of ‘Masala Chai’ after a hard day’s work. Caffeine is a natural stimulant in Masala Chai which boosts energy and gives you the kick which you need to start your day.
  7. Boosts Metabolism: Tea is known as a heat generating food in Ayurveda. It helps speed up metabolism. Ingredients like ginger, clove, black pepper and cardamom helpincreaset loss and increases the metabolism of the body in a short period.
  8. Contributes to Reduce Sugar Levels: Ingredients used in Masala Chai such as clove, cinnamon, and cardamom helps in preventing diabetes by increasing the insulin sensitivity of the body and lowering one’s blood sugar levels.
  9. Relieves PMS: It can be your best friend to fight the symptoms of PMS the natural way. Ingredients like ginger, clove, and cardamom work as natural painkillers when you are experiencing period pains. It calms your nerves, keeps you in a good mood and relaxes your muscles.

Authentic Masala Chai Recipe (Serves 2 cups)

Masala Chai ingredients

Ingredients

  • Water: 1 cup
  • Milk: 1 cup (organic whole milk, almond milk, oat milk)
  • Black tea/ loose leaf: 1 ½ teaspoon
  • Jaggery Powder: 2-3 teaspoons (more or less) or maple syrup, honey, brown sugar
  • Clove: 2-3
  • Cardamom: 2
  • Cinnamon: ½ stick
  • Peppercorns: 3-4 (optional)
  • Ginger: 2 slices or crushed
  • Star Anise: 1 (optional)

How to prepare

  • Lightly crush cardamom, cinnamon, clove, ginger, star anise, and peppercorn and add in boiling water
  • Add black tea/leaf and boil it for 2-3 minutes
  • Add sugar and milk
  • Bring it to simmer twice or more
  • Turn off the heat and strain it into your favorite mug
  • Your Masala Chai is ready!

A common myth is that green tea has more health benefit than black tea.  This is simply not true. It is because all tea (Black, Green, and White) comes from the same plant, Camellia Sinensis, they offer the same benefits. The spices which we have used in our Masala Chai are well known in Ayurveda for many health benefits.

  • Ginger is anti-inflammatory and improves digestion, prevents and manages stomach ulcers, protects against symptoms of cold and flu, and stimulates blood circulation. It also reduces blood cholesterol by improving liver function
  • Cinnamon has Anti-fungal, Anti-bacterial properties. It helps in lowering LDL cholesterol and has a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes
  • Cardamom is considered as a kidney cleanser. It is known to enhance appetite, improve digestion and provide relief from acidity in the stomach. It is also considered beneficial to the urinary tract system
  • Cloves are well-known for its anti-bacterial, anti-viral, anti-fungal and antiseptic properties. They’re also known to heal ailments of the digestive system and promote good digestion as well as metabolism
  • Black Pepper is a powerful anti-oxidant. It improves digestion and promotes intestinal health. It is an effective remedy for respiratory conditions including colds, coughs, and flu
  • Star Anise aids digestion, alleviates cramps and reduces nausea. It also helps in preventing constipation, supports good sleep, promotes bone and skin health.

So, add the ingredients mentioned above in your regular tea to make it a complete Indian Masala chai. Do share your experience in the comments below!

For more on tea, check out Healthy Reads. You can get more valuable insights on the food you consume directly from your GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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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

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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

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