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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 

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Healthy Eating: Oats Sprouts and Vegetable Uttapam

Oats Sprouts and Vegetable UttapamDo you love your traditional uttapam? Well, you’re about to love this healthy twist we’ve added to it more! Quick, easy to prepare and nutritious, the Oats Sprouts and Vegetable Uttapam is a mouthwatering recipe just as it is healthy. As it is made with oats, it provides better satiety too. Let’s get started! 

Ingredients:

  • Rolled Oats – 1 cup
  • Curd – 1 cup
  • Ginger chili paste – 1 tbsp
  • Parboiled sprouts – ½ cup
  • Grated carrot – ½ cup
  • Grated beetroot – ½ cup
  • Finely chopped onion – ½ cup
  • Finely chopped tomatoes – ½ cup
  • Finely chopped coriander – ½ cup
  • Salt
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tsp
  • Lemon juice – 1 tsp
  • Salt as per taste
  • Oil – 1 tbsp

Method:

  1. Heat a pan and roast the oats for 3-5 minutes and grind them into powder.
  2. In a mixing bowl, add oats powder, curd, salt & ginger chilli paste. Mix this well & add some water to make dosa batter consistency. Put it to rest for 20 minutes.
  3. For the topping, in a different bowl add parboiled sprouts, onion, tomato, carrot, beetroot, coriander and lemon juice. Add the spices too and give it a gentle mix.
  4. The oats batter will be thick after 20 minutes, so add some water again to gain dosa batter consistency.
  5. Heat a dosa pan and grease with some oil. Take a spoon full of oats batter & spread it to make a mini uttapam. After it is slightly cooked take a spoon full of sprouts & veggies stuffing to put over the uttapam. Cover the pan with a lid & allow it to cook.
  6. After it turns golden brown on the base, flip it over for the stuffing to cook well too.
  7. Time to serve it hot with coconut chutney.

Highlights of the Oats Sprouts and Vegetable Uttapam

  • This single dish gives benefits equal to that of a whole balanced meal.
  • Improved fiber, nutrients and protein content from the traditional rice based uttapam.
  • A colorful blend of veggies giving us the necessary antioxidants and improving heart health.

We hope you try and enjoy this Oats Sprouts and Vegetable Uttapam recipe! Do 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.

#BeTheForce

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Healthy Eating: Quinoa Kheer Recipe

quinoa kheer

As we celebrate the joy of Ganesh Chaturthi, the allure of kheer remains timeless. This beloved sweet dish is a festival essential. Today, we’re bringing a nutritious twist to your Ganesh Chaturthi celebrations by infusing them with the flavors of health. Let’s discover the delightful and nutritious Quinoa Kheer recipe together!

What You Will Need 

  • Quinoa – ½ cup 
  • Milk – 1 ½ cup
  • Ghee – 1 tsp 
  • Cashews – 4 chopped 
  • Almonds – 4 chopped 
  • Walnuts – 4 chopped 
  • Pistachios – 4 chopped 
  • Jaggery – ½ cup 
  • Saffron Strands – 5-6 

How To Prepare

  1. Rinse and wash the Quinoa thoroughly and cook it in a pan at low to medium heat for 15-18 minutes. Once done, use a fork to mix it up and transfer it to a plate to avoid over cooking.
  2. Heat a pan, add ghee and roast all the chopped nuts for 3-5 minutes until they slightly change the color.
  3. Time to pour the milk. Keep the flame on medium and add the jaggery. Give it a nice mix and wait till the jaggery melts. It will take around 10 minutes.
  4. Now, add the cooked Quinoa and mix it well and allow the kheer to simmer for 5 more minutes.
  5. Soak the strands of saffron in some milk and then add it to the kheer. Give it a gentle mix and you will have the desired color of the kheer.
  6. Your delicious Quinoa Kheer is ready! Serve hot. 

Note: You can use oats instead of quinoa. Just replace the quinoa with oats and follow the same method.

Highlights of the Quinoa Kheer Recipe

  • With the goodness of healthy fats and protein, this sweet will be most loved by all! 
  • It provides more satiety in less quantity  
  • Ideal for celebrating a healthy Ganesh Chaturthi, guilt-free! 

We hope you enjoy this Quinoa Kheer recipe and share the joy of guilt-free sweetness with your friends and family. Do let us know your thoughts in the comments below. For more Healthy Recipes, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Wish you all a Happy Ganesh Chaturthi! 

#BeTheForce 

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5 Healthy Recipes For Janmashtami

healthy janmashtami recipes Janmashtami marks the birth of Lord Krishna. It is celebrated all over India with vigor and zeal. Devotees of Lord Krishna observe a fast and offer Puja to the Lord. Most people observe a fast religiously without even drinking a single drop of water while others do the same with various considerations. So, here are a few Healthy Janmashtami Recipes for people who observe the Phalahar kind of fast, while keeping healthy eating in mind.

1. Sago Uttapam

Ingredients:

  • Soaked Sago (Sabudana) – ½ cup
  • Water Chestnut Flour (Singhara Atta) – ½ cup
  • Curd – ½ cup
  • Boiled Potato, Chopped Tomato – 1 each
  • Grated Carrot – ½ cup
  • Grated Paneer – ½ cup
  • 2 Green Chilies chopped
  • Ginger (grated) – ½ inch
  • Chopped Coriander Leaves
  • Ghee or Coconut Oil – 1 tbsp
  • Sea Salt to taste

Method:

  1. Grind sago, boiled potato & curd together in a blender.
  2. Mix Singhara Atta into this & make a smooth batter. You can mix water to adjust consistency of this batter. Let it rest for 15 minutes.
  3. Now add salt in the batter & heat a nonstick pan. Pour few drops of oil/ghee on pan & spread Uttapam batter in desired thickness.
  4. Sprinkle vegetables and grated paneer over Uttapam & let it cook from one side. After few minutes, flip it & let it cook from another side as well.
  5. Your healthy Uttapam is ready.

2. Creamy Coconut Chutney

Ingredients:

  • Fresh Grated Coconut – 1 cup
  • Roasted Peanuts – ¼ cup
  • Sea Salt to taste
  • 3-4 Green Chilies
  • Chopped Coriander Leaves – ¼ cup
  • Curry Leaves – 10 to 12
  • Hung Curd – 2 to 3 tbsp
  • Water as required

Method:

  1. Blend all the ingredients in a mixer until you get a smooth paste
  2. Add 2-3 tbsp of water at a time
  3. Your creamy coconut chutney is ready to have with the Uttapam

3. Fruity Delight

Ingredients:

  • Low Fat Hung Curd – 1 cup
  • Pomegranate Seeds – ½ cup
  • Fruits (Banana, Apple, Pear) – 1 of each
  • Pineapple – ½ cup
  • 10-12 Cashews
  • Cardamom Powder – ¼ tsp
  • Honey – 2 tbsp (optional)

Method:

  1. First chop banana, apple, pear & cashews & keep aside
  2. Whisk hung curd with cardamom powder & honey in a bowl
  3. Add all fruits & chopped cashews
  4. Keep in fridge for half an hour before serving

4. Carrot and Dates Kheer

Ingredients:

  • Skimmed Milk – 1 glass
  • 2-3 Dates (chopped)
  • 4-5 chopped Cashew
  • Grated Carrot – 2 tbsp
  • 1 pinch Cardamom Powder

Method:

  1. Boil milk in a deep pan & add dates & carrot
  2. In another pan dry roast cashews & keep aside
  3. Let the milk simmer at low flame till it reduces to half. Keep stirring in between
  4. Let it cool a little & then add cardamom powder & roasted cashew. Serve warm

5. Paneer Rolls

Ingredients:

  • 2 Boiled & Grated Potato
  • Grated Paneer – 2 cups
  • 1 Green Chili Chopped
  • Chopped Ginger – ½ tsp
  • Black Pepper Powder – ½ tsp
  • 7-8 Raisins Chopped
  • Cardamom Powder – ½ tsp
  • Chopped Coriander Leaves – 2 tbsp
  • Salt to taste
  • 2 tsp Ghee

Method:

  1. Take boiled potato & paneer in a bowl. Add green chili, ginger, black pepper powder, raisins, cardamom powder, coriander leaves & salt.
  2. Mix all ingredients well and make a dough.
  3. Make rolls of desired size out of dough & keep aside.
  4. Heat a nonstick pan & grease it with some ghee. Now place the rolls in pan & fry till they get golden brown.
  5. Keep turning them a little so they cook evenly. Serve hot.

Highlights of the Healthy Janmashtami Recipes

  • All the recipes have a good mix of carbohydrate, protein & healthy fats.
  • Fruits, dry fruits or veggies provides vitamins & minerals.
  • Preparing all these recipes this Janmashtami can make a complete thali with variety of flavors.

Do try these healthy recipes & enjoy a guilt free feast on Janmashtami in controlled portions. Do tell us which one you liked the most in the comments below! To get these Healthy Recipes directly from your GOQii Coach, subscribe to Personalised Health Coaching here.

#BeTheForce

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