GOQii

Blog

By Leave a Comment

Healthy Dips and Sauces

to

We always want our main course that we eat to be healthy. Would you like some side dishes to make your meals more interesting? Have you ever thought of side dishes that you could have along with your main course which are equally healthy as your main dish and can be had as fillers in the mid meals?

There are many such alternatives available in the market which is not only full of preservatives but also loaded with sugar, fats and are way too costly.

This thought led me to write this blog on healthy dips and sauces which are not only easy to make but are pocket friendly. To add to the benefits – ‘No added preservatives’. All your family members especially children would love indulging into these dips and sauces with various food items. Don’t be shocked if you see your child’s plate clean after this.

Let us have a look at some of the yummy healthy dips and sauces which serve to be an excellent side dish

  1. Avocado Yoghurt Dip
Ingredients Amount
Low fat Greek Yoghurt/ hung curd ½ cup
Avocados (ripe) 2 no
Garlic Ginger (minced) 1 tsp
Fresh Coriander leaves 3-4 TBSP
Mint leaves Few sprigs
Bell pepper 1 no
Lime Juice of 1 no
Red chilli powder ¼ tsp
Salt To taste
Pepper powder To taste

METHOD:

  1. Mix all the above ingredients in a blender. Mix until smooth paste.
  2. Serve with vegetable sticks or whole grain chips.
  3. You can use it as a base for your sandwiches and rolls

BENEFITS

Rich in healthy fats,proteins, loaded with vitamins, minerals, good for digestive and gut health

  1. Mix fruit Salsa
Ingredients Amount
Pineapple (diced) ½ cup
Mango (ripe) (diced) ½ cup
Strawberries(diced) ½ cup
Fresh mint leaves 2-3 TBSP
Ginger ½ inch
Bell pepper 1 no
Lime (big) 1 no
Red chilli powder ¼ tsp
Salt To taste

METHOD:

  1. In a saucepan, mix pineapple, mango and strawberries, bellpepper, ginger, chopped fresh mint leaves, red chilli powder, lime juice and salt. Mix well until well blended.
  2. Enjoy this sweet, tangy, spicy salsa with pita chips/ wheat bread

BENEFITS

Super antioxidant rich. A blend of various vitamins, minerals and helps improve immunity

  1. Beans Basil Hummus
Ingredients Amount
Fresh kidney beans (cooked) 2 cup
Chick peas (soaked and drained) 2/3 cup
Garlic cloves 4-5 no
Ginger ½ inch piece
Fresh basil leaves/ tulsi leaves ½ cup
Mint leaves Few sprigs
Onion 1 no
Lime (big) 2-3 no
Green chilly 1-2 no
Salt To taste
Pepper powder To taste
Low fat yoghurt As required

METHOD

  1. In a blender, add 2 cups of cooked fresh kidney beans(not the dried one), overnight soaked and drained 2/3 cup of chick peas, ginger, garlic, basil leaves, mint leaves, onion, lime juice, green chillies, salt, pepper powder. Grind it well until it becomes a smooth paste. If required you can add low fat yoghurt to get the required consistency
  2. Serve with veggie sticks, chips or crackers
  3. You can even use it as a base for any rolls/ frankies

BENEFITS:

Rich in proteins and probiotic. Excellent for gut health and immunity boosting

  1. Tahini Recipe
Ingredients Amount
Roasted sesame seeds 2 TBSP
Olive oil 2 TBSP
Lemon juice 1 ½ TBSP
Garlic clove 1-2 no
Hung curd 1 cup
Salt to taste

METHOD:

1 Take roasted sesame seeds, olive oil, garlic cloves and lemon juice in a blender

  1. Blend until smooth paste
  2. Mix the above tahini paste with hung curd. Mix well and serve chilled with flat breads/ khakhras/ veggie sticks

BENEFITS:

Great source of Calcium, probiotics and healthy fats

  1. Healthy mayo
Ingredients Amount
Grated cucumber ½ cup
Grated carrot ½ cup
Hung curd 1 cup
Oregano, ½ tsp
Parsley, Basil leaves, Chilli flakes ½ tsp
Salt to taste
Freshly ground Pepper powder ¼ tsp

METHOD:

  1. In a bowl, mix all the above ingredients
  2. Serve chilled with flat breads/ khakhras/ homemade tortilla/ nachos/filling in wheat breads

BENEFITS:

Alkaline in nature, coolant, good source of fiber too

  1. Peanut/ Almond butter
Ingredients Amount
Roasted peanuts/ almonds (salted/ unsalted) 200 gms
Olive oil/ Ricebran oil As required
Organic honey Optional
Salt to taste

METHOD:

  1. In a blender jar, take roasted salted/ unsalted peanuts or almonds and grind till finely coarse
  2. Add a few drops of olive oil
  3. Blenderize until smooth paste.
  4. Add salt and organic honey if required
  5. Peanut butter/ almond butter is ready to serve with khakhras/ whole grain bread/ sandwiches/ fruits/ vegetable sticks

BENEFITS:

Healthy fats. Serves as a great pre and post workout meal option

  1. Guacamole
Ingredients Amount
Avocados (ripe) peeled, pitted 2 no
Tomatoes, ripe 1 no
Fresh Coriander leaves 3 TBSP
Onion, finely chopped ¼ cup
Garlic, minced ½  tsp
Lime (big) 1 no
cumin powder ½  tsp
Salt To taste
cayenne pepper (optional) 1 pinch

METHOD:

  1. In a medium bowl, mash together the avocados, lime juice, and salt.
  2. Mix in onion, cilantro, tomatoes, and garlic.
  3. Stir in cayenne pepper, cumin seed powder
  4. Refrigerate 1 hour for best flavour, or serve immediately.

BENEFITS:

Rich in healthy unsaturated fats. Antioxidants, vitamins and minerals

If you have been making some interesting dips and sauces then do share the recipes with us. Share your feedback on these dips and sauces when you make.

Enjoy!!!

 

By 4 Comments

You can do so much beyond just salads with ‘Sprouts 6 delicious and healthy recipes

We are all fond of salads and soups. And, if that salad and soup are super nutritious then we can safely conclude that we are eating right. I love sprouts and they are nutritionally very good too. Usually, when people hear the word sprouts they think probably yet another boring veggie salad but, we can make it interesting and tasty. I had made some few advances with sprouts to make it tasty, tangy and healthier too…

Here is my collection of recipes. It’s personally tried and tested special dishes of sprouts. So put on your chef’s hat and exhibit your cooking skills!

  1.  Sprout Cutlet/Tikki

1

Ingredients:

  • Mixed sprouts [garbanzo bean (Kabuli chana), Green Gram ( moong)] 20 gm
  • Grated veggies (carrot, potato, pumpkin, lauki, etc.)
  • Chickpea Flour (Besan) (just for binding) 1tsp
  • Semolina (Suji/rawa)-for wrapping
  • Dry masalas-turmeric powder-1/4tsp
  • Red chilli powder-1/2 tsp
  • Salt according to taste and tangy spices (chat masala) -pinch

Method:

Boil sprouts and potato. Mash it. Don’t boil other veggies just grate it finely. Mix all the ingredients except semolina (Suji/Rawa). Make flat balls out of the mixture and then wrap it in the semolina and shallow fry it. Finally, serve it with chutney or sauce.

      2. Sprout Mix

2

Ingredients:

  • Mixed sprouts (garbanzo bean (kabuli chana), Green Gram ( moong) 20 gm
  • Vegetables such as carrot, onion, tomato, beetroot, cucumber, corn
  • dry masalas-turmeric powder-1/4tsp
  • Red chilli powder-1/2 tsp
  • Salt according to taste and tangy spices (chaat masala) -pinch

Method:

Take mixed sprouts add finely chopped vegetables and all dry spices. Then serve it with coriander and tamarind sauce (chutney).

        3. Sprouts and Paneer Schezwan Cigar

3

Ingredient

  • Green Gram (Moong) Sprouts – 1 cup
  • Grated Cottage Cheese (Paneer) – 1 cup
  • Szechuan Sauce – 3 tbsp
  • Sweet and Chili sauce – 1 tbsp
  • Salt to taste
  • Grated cheese – 1/4 cup
  • For rolls: wheat flour Indian bread (chapatti) or multigrain flour bread (chapatti).

Method:

  • In a big mixing bowl, take sprouts, cottage cheese, Szechuan sauce, sweet and chilli sauce, cheese and salt. Mix them well. Keep it aside.
  • Take one wheat flour or multigrain cooked bread (chapatti). Place a portion of the cottage cheese and sprouts mixture at one corner of the bread. Roll it up tightly starting from the end where the filling is placed to make a cigar. Seal the edges of the bread (Chapattis)
  • Shallow fry it in the pan.

Paneer and Sprouts Szechuan Cigar is ready. Serve them immediately with spicy sauce.

      4. Sprout Sandwich

4

Ingredients:

  • Mix sprouts
  • Multigrain bread
  • Grated vegetable (carrot, pumpkin etc.)
  • Raw vegetables cut in slice: onion, tomato, cucumber
  • Grated paneer-1/4th cube
  • Dry masalas: Red chilli powder, turmeric, chat masalas

Method:

Except for raw vegetable mix, all the ingredients and your filling are ready.

Now take bread apply coriander chutney on it and place the above mixture, place then the raw sliced vegetables and close it with the other slice of bread on it and grill it. Serve hot with sauce.

     5. Mixed Sprouts Dosa  

5

  • Grind sprouts along with steamed Pancake (Idli-dosa) batter, Cumin seeds, garlic, ginger, green chillies along with a little water.
  • Don’t add too much water.
  • Add salt and mix.
  • For the seasoning, finely chopped onions, green chilli, coriander and curry leaves.
  • Mix with cumin seeds and set aside.
  • This is an optional step to use as a topping/stuffing for the steamed flat pancakes (dosa).
  • Heat a girdle over medium heat.
  • When it is hot enough, pour a ladle of batter and swirl in a circular motion to spread it.
  • Drizzle very little oil around the dosa.
  • Spread some of the seasonings on the top. The wet surface will help it to stick.
  • Add a few drops of oil over the onions if required or just press with the ladle so that the onions stick to the steamed pancake (dosa) without falling off.
  • When it is done on that side flip to other side and
  • Cook for a minute.
  • Turn it again, fold and remove into a serving plate.
  • Repeat the process to make the required number of flat pancakes.
  • For mixed sprout steamed pancake (dosa) with coriander: Now include generous amounts of chopped coriander to the above batter and grind once again.
  • Make steamed pancakes with this batter following the same process as above.

      6. Sprouts Pancake

6

Ingredients:

  • Mixed sprouts-20 gm
  • Ground oats-10 gm or 1 tablespoon
  • Grated vegetables-carrot, bottle gourd, pumpkin, spinach etc.
  • Dry spices -red chilli powder, turmeric, salt to taste

Method:

  • Grind the sprouts.
  • Take a bowl and pour the ground powder of sprouts and all the ingredients and add water to it and make a thin batter.
  • Heat a girdle over medium heat.
  • When it is hot enough, pour a ladle of batter and swirl in a circular motion to spread it.
  • Drizzle very little oil around the pancake.
  • Flip it up and cook it from both the sides.

By 12 Comments

What’s for Dessert….

always-eat-healthy

“You dietitians have banned all desserts for me.. “

“I have not tasted sweets since I discovered I am diabetic “

“No Artificial sweeteners, you say; does that mean I can’t ever enjoy life? “

Since the time I became a dietician, and later a GOQii coach, I must have heard these statements at least once every week.

What I like to explain to my players is that – It’s not that you can’t enjoy desserts; it depends on how you choose to enjoy them.

Even where diabetics are concerned – our focus should be, not on cutting off all their sugar but, to achieve good sugar control.

Growing up, I had always observed an aunt of mine, whose husband was diabetic; make a separate serving of sugar free dessert for my uncle.And, I always used to wonder how would a dessert taste without any sweetness in it – But, the main ingredient of her sugar free custard or puddings, used to be some or the other added fruit.

When god has given us naturally sweet ingredients, why not use them to their fullest potential.

Going forward I would also like to add that, even though the recipes I am sharing are sugar free – they are still desserts, made with some amount of fats and are still an extra to our routine meals, hence should still be enjoyed occasionally and in smaller quantity than our main meals. I always like to remind my players that our society has smaller sized dessert plates and bowls for a reason. Because, we were meant to enjoy them in smaller quantities from the beginning – It is only, the commercial trend of JUMBO sizing everything that starts the trouble.

Date Balls

It is a customary Indian tradition to celebrate everything with laddus (sweet balls). You get good grades – laddu, you have a baby – laddu, your wedding gets fixed -laddu, and the list goes on…Why not have healthy Laddus then to celebrate every occasion?

Ingredients:

1 cup deseeded dates

¼ cup mixed nuts (almonds, walnuts, pistachio)

Desiccated coconut.

Just soak the dates in ½ a cup of water for 10 minutes – and churn in a grinder jar with the nuts. If too soft, refrigerate for half an hour. Make lemon sized balls of the mixture and coat with desiccated coconut.

Banana custard

Everyone knows how to make custard – It’s the simplest desserts to satisfy our sweet cravings. And the recipe couldn’t get any more basic than this.

The trick to make a sugar free custard is to mash up an over ripe banana and mix it in the milk, instead of just adding chopped fruit.

Just follow the instructions on your packet of custard powder – and mix an overripe mashed banana in the end – strain the mixture if you don’t want any lumps. Serve as you wish – plain as a fruit salad or even a healthy trifle.

You could try the same thing with mango puree too, to make mango custard.

Date biscuits

This is a recipe I pulled off the internet in my earlier baking days. And, the first thing I realized after trying it once – there is no need of sugar in it, although the original recipe calls for it. So, I went on to perfect it, minus the sugar and it actually made no difference whatsoever.

Ingredients

Date Filling:

3 cups (400 grams) pitted dried dates

1 cup (240 ml) water

Oatmeal Crust:

2 cups (200 grams) old fashioned rolled oats

1 cup (130 grams) Whole wheat flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/8 teaspoon ground cinnamon

¾ cup (175 grams) cold unsalted butter, cut into pieces

Method

Date Filling:Place the dates and water in a medium saucepan and cook over low heat, stirring occasionally, until the dates are soft and have absorbed most of the water (about 5 – 10 minutes). Remove from heat, Let it cool to room temperature and then puree in your food processor until smooth. Set aside.

Preheat oven to 350 degrees F (177 degrees C) and place rack in center of oven. Grease an 8 x 11 inch (20 x 28 cm) or a 9 x 9 inch (23 x 23 cm) pan. Line the bottom of the pan with parchment paper. Set aside.

Oatmeal Crust: In the bowl of your food processor, place the oats, flour, and baking soda, salt and ground cinnamon. Pulse to combine. Then add the butter and pulse until the mixture is crumbly. Press 2/3 of the mixture into the base of the prepared pan.

Spread the dates evenly over the oatmeal crust. Sprinkle the remaining dough evenly over the top of the dates. Bake for about 30 -40 minutes or until golden brown. Place on a wire rack to cool. Once the squares have cooled, cover the pan with plastic wrap, and place in the refrigerator at least one hour or until firm enough to cut easily into squares.

These will keep, covered, in the refrigerator up to a week.

Makes about 20, 2 inch squares.

Banana and mango ice cream:

I SCREAM, YOU SCREAM, WE ALL SCREAM ICE CREAM!!!

Ever heard that phrase? I have grown up with it… Well, this is technically frozen yoghurt but, I don’t see anyone complaining when it’s served up in a cone or a pretty ice cream bowl.

  • 6 bananas, peeled and chopped
  • 2 mangoes, peeled and chopped
  • 1 cup (280g) yoghurt
  • ½ teaspoon vanilla extract

Place the banana and mango in an airtight container and freeze for 4 hours or until frozen. Place the banana, mango and yoghurt in a food processor and process until smooth. Serve as you like.
When it comes to cooking, there is no reason to stick to only these fruits – if some other fruit catches your fancy like straw berries, raspberries or peaches or any other, you can try using them too in a similar manner.

Tip: If not serving straight away, return to an airtight container and freeze. Allow to soften for 5 minutes before serving. You could scoopinto ice-cream cones to serve.

Serves 6 -8

My list can be endless, Sweet potato porridge, Date pudding, Carrot and Date Porridge /Halwa…..

But, why should I do all the work, cooking is therapeutic for some and for some it’s an experiment. So why not all of you try this experiment and make sure to share your results..

 

By Leave a Comment

High calcium rich recipes for strong bones

We all know that as the age advances most people suffer from osteoporosis. In today’s time, it’s even more visible in youngsters.

Dr Anand Kulkari has explained very well in his blog about Osteoporosis, its symptoms and causes.  For you to refer— https://goqii.com/blog/osteoporosis/

The first line of treatment to prevent or cure osteoporosis is having good nutrition in which CALCIUM forms the major part of the diet.

The moment we think of calcium, our think of milk and milk products and leafy veggies. But, trust me sometimes it’s so monotonous and boring to have a glass of milk and have those boiled or cooked green veggies.

So here I am with some yummy interesting Calcium rich recipes which will not only enhance your calcium intake for the day but will also add variation in meals.

PANEER Ki KHEER

paneer ki kheer

Paneer Ki Kheer is a sweet recipe straight from the heart of Bengal. It is one of the quickest desserts you can make with a unique ingredient-fresh Paneer. This recipe is high in calcium and low in calories making it a good dessert option for people with osteoporosis. Besides, it is rich in protein and riboflavin.

Ingredients

Cow’s milk chenna crumbled 50gm

Skimmed Milk 300ml

Rice powder 1 Tsp

Saffron (Kesar) a few strands

Almonds, blanched and slivered 4

Pistachios, blanched and slivered 4

Green cardamom powder 1/4 teaspoon

Sugar free – to taste/stevia/jaggery

Preparation

Boil milk in a deep pan and simmer till it reduces and thickens slightly. Add rice powder mixed with a little water and stir. Cook till the mixture thickens a little more.

Add saffron and continue to cook. Add almonds, pistachios and green cardamom powder and mix well. Add sugar-free/stevia/jaggery and stir till it dissolves. Add chenna and mix.

Take it off the heat and set aside to cool. Serve. If you wish you can have it hot too.

 Pumpkin Surprise

red pumkin

A low-calorie pudding made of pumpkin. This recipe is rich in potassium, calcium, and magnesium and beta-carotene. A perfect dessert for people who watch their weight and have little time for cooking. In addition, this recipe can prove to be useful for people with high calcium and magnesium requirement.

Ingredients:

Red pumpkin 400 grams

Corn flour 1tsp

Milk 200ml

Cinnamon powder 1/2 tablespoon

Desiccated coconut 1 Tsp

Pomegranate pearls 1 Tsp

Stevia extract to taste

Almonds 10gm

Preparation

Place pumpkin pieces in a large pan. Add Stevia extract and one cup of water. Cover and cook on medium heat for about twenty-five to thirty minutes. Mix cornflour with milk till smooth. Once the pumpkin is cooked add cornflour-milk mixture and mix.

Cook till the mixture thickens. Sprinkle cinnamon powder. Add desiccated coconut and mix.

Transfer the mixture to a serving dish. Sprinkle crushed almonds and pomegranate pearls and serve.

Cardamom Shake

A beverage made up of milk, flavoured with poppy seeds and cardamom. A High calcium recipe good for people with osteoporosis. Also a good Breakfast/Evening time menu option for all

Ingredients:

Toned Milk 300ml

Water 100ml

White Poppy seeds 10gm

Cardamom seeds ground1/2tsp

Stevia, extract to taste

Preparation

Place the poppy seeds in a frying pan over a moderately low heat and dry-roast, turning often, for about 5 minutes.  Combine the poppy seeds, cashews or almonds, and water in a blender process for 2-3 minutes. Add 100 ml of milk and process on low speed for 15 seconds. Pour the mixture through a strainer over a pan.

Press out as much as liquid as possible, and then add the remaining milk and cardamom seeds. Stirring constantly bring to boil over moderately high heat. Reduce the heat to low and simmer for 2 minutes. Now mix stevia extract. Pour the milk back to forth from one pan to another until it is frothy.

Serve immediately in warmed cups.

NADRU YAKHNI

Nadru-ki-Yakhni

Nadru Yakhni is a Kashmiri dish made of lotus root and yoghurt. Called Nadur in Kashmiri, Bhein in Punjabi, and Kamal kakri in Hindi is rich in calcium and magnesium main course recipe

Ingredients: –

Lotus stems 500 gm

Yoghurt 200gm

Onions sliced 200gm

Cooking oil 10 ml

Cloves 6-7

Cinnamon sticks 2 inch

Cardamom black 2-3

Cumin seeds 1/2 tsp

Kashmiri Chilli powder 1 Tsp

Dry ginger powder 1tsp

Mint powder 1/2tsp

Fennel powder 1tsp

Salt to taste

Preparation: –

Cut the edges of lotus stems and peel them. Cut them into diagonal slices. Soak in water. Boil the slices in salted water till soft. Fry onions in oil till brown and grind with a little water. They impart the brown colour to the gravy. Mix yoghurt properly in a half a cup of water, whisk and then strain. Boil the strained yogurt stirring continuously till it changes its colour to yellow. Keep it aside. Heat oil in a pan, add onion paste, cinnamon & cloves, when they crackle, mix Kashmiri Mirch (chilli), fennel and dry ginger powder, add a little water and sauté. Add lotus stems & yogurt to the mixture, bring it to a boil and simmer for 10 minutes, add cumin seeds, salt and cardamom. Finally, add mint powder and mix properly.

Serve hot with Brown rice/roti.

Green Chapati with Sesame Seeds

A calcium and fibre rich dish for patients of osteoporosis. Very easy to prepare with easily available food Ingredients.This recipe is a good variation of regular chapattis.

Ingredients:

Cauliflower green finely chopped 200gm

Sesame Seeds 50gm

Bengal Gram Flour 50gm

Whole wheat flour 200gm

Onion finely chopped 100gm

Cumin seeds 5gm

Coriander leaves finely chopped 1tsp

Cooking Oil 5 ml

Red Chili Powder 1/2 Tsp

Asafoetida 1 pinch

Salt to taste
Preparation: –

Dry roast Sesame Seeds. Mix Bengal gram, whole wheat flour, sesame seeds, red chilli powder, turmeric powder, asafoetida, cumin seeds, coriander leaves and onion in a mixing bowl. Make dough using some warm water and prepare chapattis.

Serve hot with Yoghurt or Lassi.

Whole Bengal gram and cauliflower green Tikki

tikki

A mouthwatering snack to meet the increased calcium demands of osteoporosis patients. Easy to prepare from readily available ingredients and a low-calorie alternative to fried snacks

Ingredients:-

Bengal gram(whole): – 200g

Cauliflower: – 100g

Onions, chopped finely 200g

Breadcrumbs: -100g

Cumin seeds: -1\2 tsp

Green Chilies, chopped finely: – 3-4

Ginger 1tsp

Oil 5ml.

Salt to taste

Preparation:

Soak Bengal gram for 3-4 hrs and then grind to a coarse paste by adding enough water.  Grate onion, cauliflower, & green chillies and mix well to the gram paste. Add salt, cumin seeds, bread crumbs, ginger. Divide this mixture into equal portions. Flatten each portion with your palm and shallow fry this tiki in hot oil.  Once the Tikki turn brown in colour, remove and serve hot with chutney or sauce.

So, get your bones strengthened with these yummy calcium-rich recipes!! Stay tuned for more such recipes. I will be back with some more interesting healthy recipes to boost your bone health.

 

 

Mayur Sutar’s Journey to a Healthier Life

At 26, Mayur Sutar was deeply entrenched in the corporate whirlwind. His days were a blur of quick, unsatisfying meals, fitful sleep, and relentless deadlines. This vicious cycle was draining him, fueling a constant state of fatigue and frustration. Health had become a forgotten chapter in the book of his life. In every story, however, […]

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 […]

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 […]