GOQii

Blog

By Leave a Comment

Healthy Eating: Millet Soup

millet soup

Believe it or not, Millets have been in the winter superfoods list since time immemorial. Millets are hardy grains and because they grow like weeds, they can withstand any temperatures (hot, cold and even drought). Let’s learn an interesting way to include this superfood in our diet with a healthy Millet Soup recipe! 

What You Will Need: 

  • Curd – 1 cup
  • Bajra flour – 3 tbsp 
  • Water – 3-4 cups 
  • Boiled sweet corn – 2 tbsp 
  • Yellow & green bell peppers – 3 tbsp chopped
  • Carrot – ¼ cup chopped 
  • Onion – ¼ cup chopped 
  • Cabbage – ¼ cup chopped 
  • Coriander leaves – ½ cup chopped 
  • Desi cow ghee – 2 tsp 
  • Cumin seeds – ¼ tsp 
  • Green chilly – 1 tsp finely chopped 
  • Ginger – 1 tsp grated ginger
  • Coarsely ground black pepper – ½ tsp
  • Lemon juice – 1 tsp 
  • Salt to taste 

How To Prepare

  1. Take curd and bajra flour in a bowl and whisk to make a smooth mixture. 
  2. Gradually add 3-4 cups of water while whisking the mix. Add salt & pepper to this mix and keep it aside.
  3. In a pan, heat ghee and crackle cumin seeds. Add all the veggies except coriander leaves & sauté for a minute.
  4. Slowly add bajra and curd mix into the pan with sautéed veggies while stirring. Cook this on medium to low flame for 15-20 minutes.
  5. Turn the flame off, add lemon juice and fresh coriander. Your hot and tasty millet soup is ready! 

Highlights of the Millet Soup recipe 

  • This soup is the perfect option when you are hungry but want to have something warm and light.
  • It is high in iron content 
  • It’s all organic as millets are naturally non-GMO and pesticide free 
  • Millets are not only high in macronutrients like protein and fiber but are also a powerhouse of many vitamins and minerals too.

We’re sure this Millet Soup will become your go-to winter recipe. Try it now and let us know your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or get the right nutritional advice from 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  

By Leave a Comment

Special Valentine’s Day Recipe: Dates and Nuts Custard

dates and nuts custard

Looking for something tasty and sweet that you and your significant other can share on Valentine’s Day, without ruining your resolution to be healthy? Try this tasty, healthy and absolutely delicious dates and nuts custard that you can eat guilt-free! It is easy to make and completely sugar-free. This recipe can be made with basic ingredients in your kitchen. Let’s get started! 

What You Will Need 

  • Seedless dates – 1 cup 
  • Hot boiled milk – 1 cup 
  • Cold milk – 2 cups 
  • Banana – 1 
  • Vanilla essence – 1 tbsp
  • Mix dry fruits (cashew, almonds, walnuts, pistachios) – 1 cup 
  • Raisins – ½ cup 
  • Sliced strawberries – ½ cup
  • Corn flour – ½ cup 
  • Desiccated coconut – ½ cup 
  • Cinnamon powder – 2 tbsp 

How To Prepare 

  1. Soak 1 cup of dates in boiled milk for 30 minutes.
  2. In a blender, add cold milk, 1 banana, soaked dates along with milk and vanilla essence. Blend till smooth.
  3. Strain the contents in a big bowl to get rid of unwanted lumps.
  4. Now, add in the corn flour and mix it very well to a fine batter.
  5. Heat a pan and pour the contents, stir continuously until it is thick and reduces the moisture but is still a little runny.
  6. Place the serving bowls and let us start plating.
  7. First layer the bowl with dates and milk custard, sprinkle some cinnamon powder, add the desiccated coconut, place the mix nuts generously. Add a few raisins and top it up with 3-4 slices of strawberry.
  8. Allow this to set in the fridge or even outside if the temperature is cool, for 20-30 minutes. Your Date and Nuts Custard is ready! 

Highlights of the Dates and Nuts Custard Recipe

  • The custard has zero sugar and hence, it is a very healthy, guilt-free dessert. 
  • It has the goodness of nuts and fruits.
  • A cup of this custard is rich in fiber, calcium, iron and healthy fats.
  • Great for weight watchers to indulge in.  

We hope you enjoy this Dates and Nuts Custard recipe that is sure to make your Valentine’s Day extra sweet and special. 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

#BeTheForce 

By 2 Comments

Healthy Eating: Masala Gur – The Best Winter Dessert

Masala Gur

Winter is the favorite season for many of us but it brings the challenge of keeping our bodies warm and staying healthy enough to fight off infections. On the other hand, it also leaves the body craving for food. You’ve noticed being hungrier during winter, especially for something sweet. Keeping this in mind, let’s look at a recipe that can help us satisfy that sweet craving, keep warm and boost immunity. Let’s learn how to prepare Masala Gur (Jaggery)! 

What You Will Need 

  • Jaggery – 100 gms 
  • Makhana (fox nuts) – 10 to 12 
  • Ghee – ½ tsp 
  • Sonth (dry ginger powder) – 1 tsp 
  • Ajwain (carom seeds) – ½ tsp 
  • Pinch of Black Salt 
  • Raw Peanuts – 2 tbsp 
  • Almonds – 10 to 12 (roughly chopped) 
  • Jeera – ½ tsp

How To Prepare 

  1. Grate the Jaggery into a bowl and keep it aside 
  2. Take a pan, add half a tsp ghee and roast the makhana in it till crisp. Move them to a bowl.
  3. Next, dry roast peanuts and rub their skin off. 
  4. Now, add the grated gur into a non stick heavy bottom kadai and let it melt on medium flame. 
  5. When you feel the gur is melted and is in a semi-liquid state, add the ajwain, sonth, jeera and black salt one by one into this melted gur. Stir well so that the spices blend well with the melted gur. 
  6. Next, add the makhana, peanuts and roughly chopped almonds to it. Switch the gas off and mix well. 
  7. Grease a thali or a plate and pour this hot gur mix in it and let it cool. Once it cools down and gets hard again, break it into small pieces. Your Masala Gur is ready! 

Benefits of the Masala Gur Recipe 

  • This masala gur can be a healthy substitute to high fat and refined sugar desserts
  • The saunth, jeera, ajwain and black salt aids good digestion, improves metabolism and provides heat to the body 
  • This treat should be enjoyed in small candy size pieces

We hope you enjoy making and eating this tasty Masala Gur winter dessert. Do try it and let us know your thoughts 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 

What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect themselves and others. This is true for our player Kuntal Goswami, who, after the coronavirus hit India, realized […]

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]