Search Results for: nutrition

June 14, 2016 By Gouri Priya Mylavarapu Leave a Comment

Delicious Recipes from Ragi

After a long summer vacation kids are getting back to school. School life is tiring and we all have gone through it. It’s through these growing years that children need good nutrition and what if this nutrition can be made tasty and interesting with newer recipes time and again.

Here are a few healthy recipes that can be made with Ragi

Ragi Porridge

Ingredients

Ragi Flour 30gms
Water 200ml
Salt/ Jaggery
Milk 3 tbsps/ Buttermilk 50ml
Ghee 1 tsp

Procedure:

Take a pan and fill in the pan with water and allow it to boil.
Once the water starts boiling add jaggery or salt depending on the type of porridge. Then add ragi slowly while stirring in the water and prevent lumps formation.
Stir continuously till ragi is cooked for 5 minutes.
Once ragi is cooked add milk or buttermilk and turn off the heat.
Serve ragi hot with ghee and topped with nuts like almonds or walnuts.

Notes:

Ragi porridge is a simple yet healthy recipe that an infant can start their food with ragi apart from rice which is used as their first food.
Ragi is gluten free, hence it is given to people having gluten intolerance too.
It is less allergic unlike oats and thus, can be used as a universal food.
People who don’t take milk can substitute ragi for good calcium in their diet.
As we know ragi is a millet that is rich in calcium and iron. It also has good B complex vitamins.
It can be had as a breakfast option or mid morning snack too.
Can be used in weight loss diets too.

Preparation Time: 5 mins

Cooking Time: 5 mins

Serving size: 1 No.

Apple and Ragi Halwa

Ingredients:

Apple 1 no.
Ragi 3tbsps
Ghee 1 tsp
Water little
Cinnamon powder a pinch
Jaggery 2 tsps

Procedure

Soak apple in salt water to wash off the pesticides on the skin for few minutes.
Grind the apple with skin or without skin and keep aside.
Take a pan, add water and jaggery and allow it to boil.
Once the water starts boiling add ragi flour and stir continuously and mix together to remove lumps.
Once ragi is cooked, add ghee and grounded apple paste to the ragi and mix well.
Stir it together for few seconds and switch off the heat.
Make sure we are not cooking apple too much.
Serve hot or refrigerate it for half an hour and serve with Grated nuts.

Notes:

Ragi is used for its good iron and calcium content. It’s as filling as our routine cereals we take.
Its best used for kids as ragi helps in bone formation and healthy teeth too.
It’s easily cooked and mixed with various ingredients to make it healthier as we mixed apple that is rich in soluble fiber and also Vitamin C and made the recipe more nutritious.
Best for breakfast option and evening snack once the kids come back from school , this recipe can be served to replenish their nutrition.

Preparation time: 2 mins

Cooking time: 7 mins

Serving Size: 1 no.

Ragi Idli

Ingredients:

Idli Rice/ or idli rawa -1 cup
Ragi flour/finger millet flour -2 cups
Whole Urad dal (whole/without skin) – 1 cup
Fenugreek seeds -1/2 tsp
Salt as needed

Procedure:

Wash and soak urad dal + fenugreek seeds for 4 hours. Wash and soak rice separately for 4-5 hours or we get lidi rawa separately which can be soaked and added directly to urad dal after grounded.
Grind urad dal adding water little at a time until smooth and fluffy. Remove and keep it in a vessel.
Grind rice adding water from time to time to a slightly coarse batter.
Now add the urad dal batter, ragi flour and salt to the rice batter and grind everything together until well mixed. The consistency of the batter should be similar to idli batter (neither too thick nor too thin).
Remove from the wet grinder and mix it well with your hands. Leave it to ferment overnight or for 7-8 hours. Use a big vessel to prevent it from over flowing as it will double while fermenting. Our Ragi Idli batter is ready.

Method

Heat water in an idli vessel or steamer. Mix the fermented ragi idli batter well and pour a ladle of batter into the idli molds and place it inside the steamer or idli cooker.
Steam cook for 10-15 minutes or until a toothpick inserted in the center of the idli comes out clean. Once done sprinkle water and remove from the mold after 2-3 minutes.
Serve hot with sambar or chutney of your choice.

Notes:

Ragi idli is a steamed recipe and it will gain lot of nutritional value.
Best had for breakfast options. It is also a good tiffin option for school or evening snack once the child returns from school
Easily digestible and has good probiotic bacteria as it is fermented.
Calcium rich with less fat.

Preparation Time: 30mins

Cooking time : 20 mins

Serving size: 4 no.s

Ragi coconut cookies

Ingredients:

¾ cup desiccated coconut / dried coconut
¾ cup ragi flour / finger millet flour (can use even ragi puttu podi for the best crust)
½ cup wheat flour or plain flour/ maida (if possible use unbleached flour)
150 grams unsalted butter
150 grams jaggery
1 tbsp. honey
1 to 2 tsp. Vanilla extract
1 small egg

Procedure:

Take butter and jaggery in a bowl and beat them together till light and fluffy.
Once it is done add egg and beat it in a blender. Also add vanilla extract and mix well
Now add coconut, wheat flour and maida. Blend them continuously.
Once a moist dough is formed, sprinkle honey all over evenly and mix it.
Cover and refrigerate for at least 1 hour.
Preheat the oven to 180 C for at least 15 mins.
Make balls and flatten them slightly on the baking sheet.
Bake the balls till done. It may take around 10 mins.
Make these in batches till the entire dough is finished.
Cool the ragi biscuits on a wire rack. Store in an airtight container and use up within 2 weeks.

Notes:

These biscuits are very healthy and has good energy.
Can be used as an interval snacks for the kids instead of regular biscuits as these contain ragi which has calcium and iron.
As they contain wheat flour too fiber is also well incorporated in the recipe.
Kids like cookies and tend to go out and buy them. Instead these can be prepared at home with good sanitation and hygiene.
Overall, nutritious and kids love biscuits as their snacks, Hence, a well nutritious and filling recipe.

Preparation Time: 1hr

Cooking time: 10mins

Serving size: 4 no.s of biscuits.

MULTI GRAIN DOSA

Ingredients: 1:4 ratios

1 cup Urad dal (soak separately)
1 cup of each jowar , ragi, bajra, brown rice ( anyother millet combination) (soak all together)
2 tsp methi seeds
Salt

Preparation:

Soak
Grind all together and make a batter.
Leave it to ferment.
Add salt just before cooking
Make dosa on the pan and serve hot.

Notes:

Because of the colour of ragi, dosa is modified to be mixed with different grains and made acceptable to the eyes. As it is said, we eat first with our eyes.
We can mix only ragi and dal and rice and make dosas. But, making a multi grain dosa will also give various nutrients that each ingredients have.
Kids usually get bored with regular breakfast options hence, such innovative and different ingredients should be used to get various nutrients.

Ragi and Nuts laddoo

Ingredients:

Ragi 3 tbsps
Almonds 4 nos.
Walnuts 4 no.s
Coconut 1.5 cup
Elaichi 4 no.s
Jaggery 1 cup
Sesame seeds 2 tbps

Procedure:

Roast ragi flour in 1 tbsp. ghee till it turns aromatic.
Dry roast almonds, walnuts and set aside
Lightly roast coconut and sesame seeds. Cool them.
Grate jaggery and set aside.
Now blend dry ingredients together or separately i.e., almonds, walnuts, coconuts, sesame seeds and elaichi
Now add Ragi flour in the blender and jaggery and blend well.
Let the oil in the nuts and other ingredients ooze out and mix well in the blender.
Make balls while the mix is still warm. If needed add melted warm ghee and make balls.
Ragi and nuts laddoo are ready to eat.

Notes:

As it is laddoo kids like to carry them in their wrist while studying or playing and eat.
They can be stored for weeks.
Most of the kids feel stressed up during their exams and tend to loose hair.
As ragi and nuts contain iron it will help them gain lustrous hair.
Also nuts contains good fats which will help the kids to have a good memory.

Preparation time: 20 mins

Cooking time: 10 mins

Serving size: 5 no.s of laddoos

Ragi Banana Chocolate Cake

Ingredients

1 cup all purporse flour
1/2 cup finger miller flour (ragi flour)
1/2 cup of cocoa powder
2 teaspoons baking powder
1/4 teaspoon salt
3 large eggs or Flaxmeal Egg Replacer
1-1/4 cup brown sugar
1 teaspoon vanilla essence
1 cup milk or almond milk (vegan)
1 cup oil
1 cup of mashed bananas

Directions for Ragi Banana Chocolate Cake Recipe

To begin making the Chocolate Banana Finger Millet Cake Recipe, first get all the ingredients ready.
Next, preheat the oven to 180 C and grease and flour a large loaf pan or a spring foam pan or a bunt pan
Sift the flours, cocoa powder, along with baking powder and salt. Keep aside. I like to double sift the flours as it incorporates a good amount of air.
In a large bowl add in the oil, sugar, eggs (Flaxmeal Egg Replacer), vanilla essence and milk. Beat together all the ingredients until combined.
Gradually beat in the flour mixture and finally the bananas. Beat until all the ingredients are well combined.
Pour the cake batter into the greased pan, place it into the oven to bake for about 35 to 45 minutes until a tester when inserted inside comes out clean.
Once the chocolate banana cake is baked, allow it to cool for a little bit before you can cut into slices.
Serve the Healthy Finger Millet Banana Chocolate Cake along with tea or coffee or even as a healthy snack for the kids.

Note:

Cakes are delicious, and healthy if ingredients are planned well.
We buy cakes from outside to celebrate birthdays, anniversarys etc. Cakes are a token of celebration.
When prepared at home, we can plan healthy nutrients and prevent bacterial contamination and prepare hygienically.
As kids love cake delicacies, they can get good nutrients like calcium, iron, good calories too from ragi and as we are adding banana it had good antioxidants like zinc and gives us energy too.

Preparation time: 1 hr

Cooking time: 40 mins

Serving size: Half a kg cake

Let’s make healthy combinations for the kids and make them happy and stay healthy.

May 26, 2016 By Anusha Subramanian 2 Comments

“With my coach’s efforts and my determination, I have been able to quit smoking after 29 years”

At some point in time, we have all come across people who smoke. You also know how often they make resolutions to quit smoking and never end up keeping up with it. Quitting smoking can be a long and hard process. But, staying tobacco-free is the longest and most important part of it. Every day you must decide not to smoke today. One needs to create new habits such as drink lots of water, eat well and sleep well. Now that is exactly what S Balakrishnan (name changed to protect identity) who quit smoking after 29 years of smoking. Let’s hear from him what exactly did he do and how he did it…

I have not been a fitness freak or had a regular fitness regime. But, I would go for my morning walks daily. I never missed it and that was my only exercise towards being health conscious. As for my job it largely involves sitting at my desk but it is stressful. It’s the stress that was an excuse for me to increase my smoking along with being a habitual smoker since my college days. Smoking led me to acidity and lack of sleep as well.

The turning point in my life came when around 5 months ago, I attended a program organised by my company. At the programme, they gave out a fitness tracker–GOQii to create awareness of health and fitness among us employees and we were also told that the tracker is accompanied by a coach who will help us decipher the data tracked and give us tips on health and nutrition and lead a healthy lifestyle.

Initial one month I procrastinated on wearing the band. Then I decided let me try it out. My coach Sweta Karia has helped me a lot in my lifestyle change. My first health goal was to quit my smoking and reduce my acidity.

And I am glad to say that I have been able to stop my smoking habit for the last 1 month and this is one of my major achievements. I have been smoking for almost 29 years. If it was not for my coach I do not think I would have ever been able to do this.

Sweta did not do anything drastic to get me out of the habit. Our target was to get me off smoking in 3 months It was a slow and steady process. I used to smoke on an average 10 cigarettes a day. My coach systematically cut down the smoking from 10 to 8 to 6 to 5 then 4, 3, 2, 1 and then a lot of struggle and she was constantly supporting me then finally I was able to stop it. I’ve had also been asked to go for a walk whenever I feel the urge of smoking. But, I do not have the urge anymore.

My second issue was with my food habits. I thought I ate healthy but obviously, I didn’t. I lacked understanding on what to eat, how much to eat, when to eat, what should be daily water intake. All these concepts were well defined and explained to me by my coach over these last few months. Being on GOQii has helped me get clarity on lots of aspects of health and nutrition. It has helped me understand what goals I need to achieve, quantification and how I can achieve them.

The one thing I have realised with GOQii is that one has, to be honest to oneself and your coach and follow the tips given to you diligently to get the best results.

My acidity was aggravated due my excess coffee drinking and smoking. I used to drink 5-6 cups daily. I was asked to bring it down slowly. Old habits die hard but I tried. I knew if I did not, it could only get worse and that would be painful for me. I bought it down to 4, but coach asked me to take just half a cup every time. So, then the frequency also came down from 4 to 2.

My water intake has also increased from 1.25 litres earlier to the current 2.75 litres of water every day. This has helped me a lot. I have also started having a lemon juice after my morning walks and then have my breakfast and bowl of fruits. My vegetable intake has increased and then the food intake has reduced. I have controlled my rice intake to a large extent. I go for a maximum of vegetables and salads, sprouts, carrots etc. These small habit changes have proved fruitful.

My activity levels have also seen a gradual increase. I also participated in a 21 km run and 10 km run and could do it easily. I clock around 13000 to 14000 steps a day which is quite normal for me nowadays. Along with all this, my coach has also advised me to do some breathing exercise at least twice in a day.

One more point what I’d like to mention is that there are 4 units of service that is followed in this industry. These are namely Design of service, Delivery mechanism, Passion, Touch and Feel and lastly building long term relationships.

GOQii follows these four essential aspects very well. The band is designed so well that there is clarity in the band usage. It links to the app easily without a cumbersome process and easy to operate. The charging mechanism is also simple. So the first aspect of design and quality is taken care of. GOQii’s delivery mechanism is also well taken care of in the form of their communication, the follow-ups that they do on a regular basis helping you keep your goals extended etc. The third thing I’d talk about is the passion, the touch and feel and emotion attached is well delivered. Each one at GOQii is a passionate about their roles and that is evident in various ways.The coach takes part in helping you as one of your own family members and she guides you properly.If your step count is down they motivate you to do more

Lastly, GOQii is trying to build long-term relationships by constantly seeking feedback from players on what sort of improvement we are able to do etc. That stems from the CEO who is in constant dialogue with his players trying to understand their needs.They not only take feedback but also try and implement and then they demonstrate to you without even saying explicitly. But, the effects are visible.

What does coach Sweta Kariahave to say about her players?

Initially, his meals were not well balanced and he used to smoke 10 cigarettes per day.
He was very dedicated towards his goal to quit smoking completely within a time span of 3 months and with all the efforts he made things possible. Not only that, we worked on his water intake, vitamin C intake as his immunity which was at risk due to smoking and unbalanced meals coupled with high stress levels..

I have never heard a NO from him for anything that I have asked him to do. We made things happen slowly. We started with initially bringing down his smoking to 2 cigarettes per week and slowly by the end of 3 months we came to 0..and is still at 0.

The other goals were given 100% attention too by him which makes him feel much better now and he is super active, healthy and happy too with the lifestyle changes he has made!!!

‘Want to get featured here? Click Here to tell us your story.’

May 21, 2016 By Arooshi Garg Leave a Comment

Tips to prepare quick and nourishing meals

In today’s competitive world every human being is striving for a good career combined with a good healthy lifestyle and this can be achieved through exercise, proper sleep and above all good nourishing and healthy nutrition. Managing work and home for both men and women with dwindling time is increasingly becoming difficult. The last thing that we want to compromise is our health. With little planning, ingenuity, and organization in advance can make cooking a pleasurable experience.

It has been said many times that all tasty and nutritious meals need not require too much of elaborate cooking, too much time and usage of lot of spices or oil.

Try these life saving hacks for a week and enjoy yummy and ready in minutes recipes!

-Pre-preparations: If there are some recipes that are time consuming and elaborate then these can be pre-prepared during the weekends when one has some extra time to spare. During the weekend you can mentally plan the foods, dishes that you intend to make during the week. Pre-preparation of these dishes help a great deal thus saving lot of time during week days.

-Learn to Deep Freeze!!! A good size freezer compartment always comes in handy.

Cutting onions every time is very cumbersome. The much used mixture of tomato and onionin most Indian dishes can be cooked in bulk, and tucked away in freezer. Whenever needed take a few spoonful out and cook it with your vegetables. This paste comes handy for pasta as well. Similarly, Indians use lot of ginger and garlic in their food. You can pre prepare this paste as well and deep freeze it. This will save a whole lot of time when you’re cooking next.

-Partly cooked vegetables like roasted Brinjal or Aubergine or also called Eggplant, Okra (Lady’s Finger), Bitter Gourd, pressure cooked pulses such as, Kidney Beans, white chick peas, black eyed beans etc can be partly cooked and tucked away in the freezer(for fresh taste prepare the seasoning at the time of serving).

-Leafy vegetables Preparations: Leafy vegetablescan take a lot of time to clean, wash and chop. With a tight work schedule this might get difficult. To make it easy for you, wash, clean and chop the leafy vegetables in advance and store them in containers and keep them in the fridge. Add these to your daily wheat dough to make nutritious breads or in battersfor other preparations etc.

-Meats can be marinated, half cooked and frozen:These can be freshly pressure cooked with additional spices or baked to get perfectly cooked dishes.

– One thing that I very often do is make large batch of rice-pulse batter. This batter can be conveniently stored in refrigerator, and can be used for over a week for make steamed rice cakes.Try mixing some oats powder to this mixture for healthy alternatives top up the batter with chopped vegetables for greater variety.

-Other than freezing, vegetables can also be washed, cut up, cleaned and stored in airtight containers for a busy morning. Use these to make healthy multigrain sandwiches, subs, etc.

So no more will you have morning blues of cooking and rushing to work if you follow these easy tips.

Start your GOQii Lifestyle today!

May 18, 2016 By Anusha Subramanian 1 Comment

“The idea of having a fitness tracker with a personalized coach appealed to me”

He needed a little push and motivation to shape up. He lost weight in just about six months, overcoming a variety of obstacles along the way. All he did was exercise, ate right, and built right muscles within few months— after not having touched weights in nearly a year. He made time in his busy life, and committed to getting fit once and for all. Bottom line: If he can do it, so can you. Let us find out what finally caused Aditya Vikram to say goodbye to his extra kilos for good — and what actually worked for him in his own words.

I work as a manager in an IT firm in Hyderabad. Prior to moving to Hyderabad, India, I was in the US for 6 years from 2007-2013. I had a very active lifestyle in the US and had a regular exercise regime. I used to also play tennis. But, things were not the same when I returned back to India.My health and fitness took a toll due to my long working hours.

I hardly did any physical activity due to lack of time and gained a lot of weight and my lifestyle just changed in one year of coming back to India. Also, I didn’t want to take any regular gym membership or get a personal trainer because once you stop you tend to go back from where you began.

I was looking for a sustainable goal and plan that would help me stay myself and yet get healthy and fit. My work also includes lot of travelling. I started researching on wearablesand that is when I came across Jawbone but it wasn’t of much help because that wouldn’t keep me motivated. Then I came across GOQii on Amazon. The idea of having a personalized coach who would follow up with you and also that you would be answerable to someone will make you more conscious about yourself appealed to me.

I came on board GOQii in March 2015 and my coach is Pawan Sharma. I was then 89 kilos so my health goal was clear. Firstly, I wanted to reduce weight and secondly, I wanted to run a marathon

I started slow. I started with clocking 5k steps. Then we began gym training and added Yoga as well. My meals were altered. Where I used to have large meals, I started having small and frequent meals and that made a difference.

After a year with GOQii it’s been wonderful actually. I mean the amount I paid for it is pretty good. I wish the band had more features and it was more functional and most of all I think it’s a decent band and the best part undoubtedly is the coach. I had issues with the app where I couldn’t have monthly calls with the coach for almost three months. It’s not as good as you expect the first month is usually like that, you start off with full stream also you have your regular challenges etc. it’s like you can’t do it as expected etc. but because of the live feedback, you start the day thinking I am going to have so much protein, I am going to have a team outing and sometimes I miss lunch so the coach tells me that this is what you can do for dinner so that was really helpful.

I stopped eating sweets. Previously, I would manifest my time in a lot of binge eating which stopped with small frequent meals and that was a new learning for me. The result of all this was that I lost 10 kilos within 6 months and also became very active.

Gradually my coach increased by activity. From 5K steps I started doing a daily step count of 13k steps. In terms of physical activity, I got a very good advice from Pawan that not to keep any favourite exercises. It was mandatory for me to clock 10000 steps every day. I do not mange that on weekends so no matter where I am and what schedule I am on weekdays, I make sure I do a mandatory 10000 steps.

But, just as everything was going smoothly, a point came when in January 2016, I was posted in London for 3 months. Here I was going to have no access to gym. So my coach suggested I do walks and continue my Yoga on a daily basis and that helped me. He told me once you are back we can resume our training back.

But, in 6 months of getting on GOQii, I had managed to shed 10 kilos. I was at 79 kilos. I had lost weight in a healthy manner. However, while in London, I was not able to keep in touch with my coach. I was also not cooking and calling for food from out. So ended up eating high fat foods and put on weight again. I tried to keep myself active in London. I used to walk a lot. I walked from office to home and did Yoga at home.

I am back and continuing with my workout. Though, I don’t have a scheduled workout. I drink more water and I walk more at work, so I am integrating some form of physical activity in daily routine and apart from that I make sure I walk and also I do strengthening and now that it is summer I am also going swimming.

GOQii has been a fantastic motivator for me. One of the things that also attracted me towards GOQii was the price tag. Prior to GOQii I did take a look at other wearables like Fitbitt, Jawbone etc. which are water proof and all that but they rely on the fact that you will find out the motivation to work out and decipher the data on your own. People are seldom open to doing that. And for me being in the IT industry there is no time, something or the keeps coming up. With GOQii, there is someone whom you can chat with, someone who keeps a track of all your activities.

You are not necessarily being answerable but, being able to share what you want to do, have done and can do is the USP of GOQii which has been the most beneficial for me.I haverenewed my membership and now training for the marathon.

What does Coach Pawan Sharma have to say about player Aditya Vikram?

Aditya was in great physical shape a few years ago but after moving to India he couldn’t adjust his lifestyle. Thus, he ended up gaining a lot of weight, so our goal was to get him back in shape by losing those extra kilos and get him healthy and fit.

One of his main goals is to run a 10k but, we had limitations to work around due to his epileptic condition. We began with monitoring his meals getting his sleep back on track, controlling stress levels and resuming his yoga. Once we started with these, we then gradually moved on to gym training, treadmill running and intense weekend workouts.
We moved on from daily step target of 5k to a recent 13k a day.

On the nutrition and meal front, we cut out the processed and junk foods and divided his meals into smaller portions more frequently through the day. Our biggest challenge was when he moved to UK for 3 months where he had no access to gym workouts. So, we kept his yoga and walks going and kept a check on that and resumed the intense routine on his return. He has been a pleasure to work with as he is extremely proactive on chat and calls and is regular with his meal logs and daily step targets.