GOQii

Blog

By 1 Comment

Healthy Eating: Vegetable Bajra Uttapam

vegetable bajra uttapam

Uttapam is quite a popular dish! How about we add a twist of health and nutrition to it with Bajra? That’s right! Today let’s prepare Vegetable Bajra Uttapam. Bajra, as you know, is rich in fiber, it is gluten-free and helps one manage blood sugar, lose weight and it also reduces cholesterol levels.

Let’s get started!

What You Will Need

  • Whole Bajra – ¼ cup (soaked for 8 hours and drained)
  • Bajra Flour – 1 cup
  • Rice Flour – ¼ cup
  • Carrot – ½ cup (grated)
  • Onion – ½ cup (finely chopped)
  • Tomato – ½ cup (finely chopped)
  • Coriander – ½ cup (finely chopped)
  • Salt to taste
  • Ginger Garlic Paste – 1 tsp
  • Chilli powder – 1 tsp
  • Turmeric powder – 1 tsp
  • Lemon Juice – 1 tbsp
  • Oil 

How to Prepare

  1. Combine whole Bajra with ½ cup of water and some salt. Put it in a pressure cooker and cook for 5 whistles. It will take time to cook, so be patient.
  2. Once done, drain the excess water and keep the cooked Bajra aside.
  3. Combine Bajra flour, rice flour, whole cooked Bajra, all vegetables, ginger garlic paste, lemon juice & spices along with 1-1.5 cup of water in a mixing bowl, mix them well.
  4. Heat a nonstick griddle and grease it lightly with oil.
  5. Using a spatula pour the batter on the tawa and spread it lightly to make a medium thick circle. Allow it to cook on medium flame.
  6. Once golden brown, flip it over and allow it to cook on the other side.
  7. Serve it hot with freshly made green chutney.

Highlights of the Vegetable Bajra Uttapam

  • Vegetable Bajra Uttapam is rich in fiber and iron, giving you satiety with just 1-2 Uttapam.
  • Best for any meal of the day, and very colorful with all the veggies.
  • Will give you a change from the regular Uttapam and is super healthy! 

We hope you enjoy this delicious and nutritious Vegetable Bajra Uttapam recipe! Do share your thoughts with us in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

By 3 Comments

Healthy Eating: Eggless Whole Wheat Jaggery Marble Cake

Whole Wheat Jaggery Marble Cake

This Cake reminded me of my childhood Britannia cakes. We, as kids, could not stop at one slice. The minute that packet was opened, the whole cake vanished with no crumbs left behind. Marble Cake has both vanilla and chocolate flavors and two distinct colors are mixed together to create a marble effect. To top it all, this gorgeous marble cake is a stress buster for me and made my life super special over the weekend. It is a perfect cake to accompany a cup of Tea or Coffee. Bake a loaf and gift it to your loved ones. I am sure they will love it.

What You Will Need

(1 cup= 200 gm,  1 tbsp=15 gm , 1tsp= 5 gm)

  • Whole wheat flour – 2 cups 
  • Odorless oil/Pure ghee – ½ cup 
  • Jaggery powder/syrup (melt jaggery in ⅛ cup water) – 1 cup 
  • Cocoa powder (unsweetened) – 1 tbsp 
  • Vanilla essence – 1 tsp 
  • Baking powder (7.5gm) – 1 ½ tsp
  • Baking soda (5gm) – 1 tsp 
  • Warm water – 1 cup (can be replaced with milk)  

How To Prepare

  1. Preheat  the oven at 350*F/180*C for 10 mins. Take a normal size Cake Loaf Pan (7-8 inches) and grease it lightly. You may also line it with a parchment paper for easy handling.
  2. Take a big bowl and sift 2 cups of flour, baking powder and baking soda into it. Mix it well with a fork and set it aside.
  3. In another bowl, add ghee/oil, curd and mix well. Add jaggery powder/syrup and beat the mixture till jaggery dissolves. 
  4. Add all the dry ingredients and mix gently with a cut and fold method. Add ¼ cup warm water/milk and fold it again. If you feel the batter is thick then slowly add warm water/milk  till the batter is in flowing consistency (DO NOT OVERBEAT THE BATTER).
  5. Now divide this batter into 2 equal parts.
  6. In one part of the batter, add vanilla essence. Mix it well till incorporated in the batter. This is your vanilla Batter.
  7. In the other half of the batter, add the cocoa powder. Mix well with a fork till well incorporated and therefore, the whole of this batter turns chocolate brown in color.
  8. To pour the batter, add 1 tbsp vanilla batter first at the bottom of the greased pan.Then pour the 1 tbsp chocolate batter on top.Tap the pan on the counter a few times so that the batter settles down evenly with no gaps in between.You may pour the vanilla and chocolate batters in the pan in an alternate sequence or the sequence of your desire, could also be chocolate first and vanilla later. However you want to do it.
  9. Keep it  in the oven for 30-40 mins. at 180*C. After 30 mins, check the cake with a toothpick. If it comes out clean then remove the cake tin from the oven and keep it on a cool down wire rack . Demould the tin when it completely cools down. (If it sticks on a toothpick, then bake it for more than 10 min. at 160*C .Temperature may vary in different ovens/OTGs.
  10. Cut it into small pieces according to your choice and store it in a steel or glass container in the refrigerator for a week. Enjoy a hearty slice of your Marble Cake with a cup of coffee or tea.

Why Is This Marble Cake Healthier Than A Bakery/Store Cake?

  • We are adding whole wheat flour in a cake which has more fibre, packed with B vitamins, while a bakery cake is made with maida (refined flour). Eating maida raises your bad cholesterol (LDL), makes you put on weight, clogs arteries, raises BP, disrupts blood glucose, keeps you hungry, causes you to crave for sweets, causes mood swings and ruins your health. People eat it because they’re probably unaware of its consequences.
  • We are using jaggery as a sweetener in cake, which is a good source of iron, helps in maintaining the electrolyte balance, aids digestion and helps prevent water retention thanks to its potassium content. Bakery cakes are loaded with white sugar and contain only empty calories without any nutrients. Excess sugar creates higher blood pressure, inflammation, weight gain, diabetes and fatty liver disease.
  • In Bakery cakes, they use shortening and margarine, which are Trans Fats (Hydrogenated fats) that raise your risk of heart disease. They also raise your “bad” cholesterol levels, lower your “good” cholesterol and cause inflammation, therefore, hardening of your arteries.

We hope you enjoy this Whole Wheat Jaggery Marble Cake recipe. Do try it out and leave your feedback in the comments below. For more Healthy Recipes, checkout Healthy Reads or tune in to LIVE cooking sessions on GOQii Play. 

#BeTheForce 

By 1 Comment

Healthy Eating: Eggless Whole Wheat Gulab Jamun Cake

Gulab Jamun Cake

Can we imagine a Diwali without Gulab Jamun? It’s one of the most delicious Indian desserts! It’s prepared with a blend of all-purpose flour, sugar solution and more. One Gulab Jamun contains 125 calories and while thinking about health and weight, we definitely can’t afford to indulge in this treat. But don’t worry! We’ve found a way to make it healthy with this eggless whole wheat Gulab Jamun Cake recipe! It has the essential flavour without the guilt of eating a deep fried, calorie-laden sweet. 

What You Will Need 

  • Whole wheat flour – 1 cup 
  • MTR gulab jamun mix (or replace with whole wheat flour) – 1 cup 
  • Curd – 1 cup 
  • Odourless oil/pure ghee – ½ cup 
  • Jaggery powder/syrup (melt jaggery in ⅛ cup water) – 1 cup 
  • Cardamom powder – 1 tsp 
  • Saffron – 1 pinch (soaked in 2 tsp milk) 
  • Grated nuts (almonds/cashews) – optional 
  • Baking powder – 1 tsp  
  • Baking soda – 5 gm 
  • Warm water – 1 cup 

Please Note: 1 cup = 200 gm, 1 tbsp = 15 gm, 1 tsp = 5 gm

How To Prepare 

  1. Preheat  the oven at 180*c for 10 mins
  2. Sieve the flour ,baking soda and baking powder all together in one bowl
  3. In another bowl add ghee/oil, curd and mix them well. Now, add the jaggery powder/syrup and beat the mixture till jaggery dissolves
  4. Add cardamom powder, all dry ingredients and mix  gently with a cut and fold method
  5. Add saffron milk and ¼ cup warm water and fold it again. If you feel the batter is thick, then slowly add warm water/milk till the batter is in flowing consistency (do not overbeat the batter) 
  6. Grease a cake tin and line the butter paper in it. Pour the batter in the pan and tap it 4-5 times. Garnish with your favourite nuts. Keep it in the oven for 30 mins at 180*c
  7. After 30 mins, check the cake with a toothpick. If it comes out clean then remove the cake tin from the oven and keep it on a cool down wire rack. Demould the tin when it completely cools down. If the cake sticks on the toothpick, bake it for another 10 mins. at 160*c (temperature may vary in different ovens/OTGs)
  8. Cut into small pieces as per your choice and store it in a steel or glass container in the refrigerator for a week. 

How Is The Gulab Jamun Cake Healthier Than Gulab Jamun? 

  • We are adding whole wheat flour in a cake which has more fibre, packed with B vitamins and gulab jamun is made up of maida (refined flour). Eating maida also raises your bad cholesterol (LDL), makes you fat, clogs arteries, raises blood pressure, disrupts blood sugar, keeps you hungry, makes you crave for sweets, causes mood swings and ruins your health, looks and relationships. People eat it because they are probably unaware of its consequences.
  • We are also using jaggery as a sweetener in the cake which is a good source of iron, helps in maintaining the electrolyte balance ,digestion and helps prevent water retention thanks to its potassium content .Gulab  jamun is loaded with white sugar syrup in more quantity and contains only empty calories without any nutrients. Excess sugar creates higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease.
  • 1 piece Gulab jamun contains 125 calories and 1 piece cake has 90 calories.

Do try this Gulab Jamun Cake recipe and light up your Diwali celebrations! We’re sure your family and friends will love it! Do share your experience with us and if you want us to do any healthy versions of sweets and savoury items, let us know in the comments below! 

For more healthy recipes, check out Healthy Reads or tune in to LIVE cooking sessions on GOQii Play. 

#BeTheForce 

By 1 Comment

Healthy Eating: Tasty Anjeer Wrap

anjeer wrapHow are all of you doing during this lockdown? We hope you are all safe and healthy. Right about now, we know that your sweet tooth must be craving for something delicious but whatever you do, don’t give in to junk! To ensure that, and to make your quarantine time more productive, we’re sharing a sweet recipe for a delicious anjeer wrap that will warm your heart and keep you healthy!

What You Will Need

  • Anjeer (Figs) – 10 pieces
  • Almonds – 5-6 (roasted and crushed)
  • Walnuts – 5-6 (roasted and crushed)
  • Raisins – 10 pieces
  • Jaggery Powder – ⅓ Cup 
  • Dried grated coconut – ¼ Cup 
  • Cardamom powder – for taste

How to Prepare 

  1. In a pan, dry roast the almonds and walnuts. Once done, keep them aside by roughly crushing them.
  2. In the same pan, put jaggery powder and keep stirring by pouring ½ cup water into it.
  3. Now put cardamom powder along with dry fruits and let it caramelize.
  4. Turn the flame off and let it cool a bit.
  5. Take the Anjeer and fill each with half teaspoon of stuffing material prepared and wrap it like a taco.
  6. Sprinkle some grated coconut on the open front of wrap and enjoy.

Health Benefits of the Anjeer Wrap

  • Figs are a good source of dietary fibre. They are ideal for weight watchers as a high fibre diet gets slowly digested, cutting off hunger pangs. 
  • Being rich in potassium, magnesium, calcium and other minerals, it can help manage and lower blood pressure.
  • Fig fruit and even dried figs are used as natural laxatives to treat constipation.
  • Dried Anjeer has a moderate glycemic index, which makes this a smart choice for people with diabetes as you will experience a rapid increase in your blood sugar.
  • It is found to improve bone health because of its good source of calcium which is the main element required for healthy bones.
  • It has been found that consuming them on a daily basis can lower triglycerides levels within the blood. High triglycerides may contribute to hardening of the arteries which increases the risk of heart attack, stroke and other related heart diseases.
  • Anjeer has so many health benefits but its leaves have also been used as medicine for a long time to treat diabetes, cholesterol, and many skin conditions such as vitiligo/eczema/psoriasis. 

We hope you enjoy this sweet Anjeer Wrap recipe. Do try it at home and leave your thoughts in the comments below. For more healthy recipes, check out healthy reads within the app or tune in to GOQii Play. 

Stay at home, stay safe 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 […]