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March 27, 2020 By Neha Goyal 4 Comments

Immunity Building Recipes For The Fasting Season

It’s Chaitra Navratri and that means it is the fasting season. With the coronavirus spreading rapidly, it is imperative that you take care of your health by consuming good food which is permitted during this fasting season. We have compiled a few nutrient-rich immunity building recipes and herbal concoctions to help you get the most during your fast! Have a look.

Immunity Building Recipes For the Fasting Season

1. Turmeric Tea

Benefits of turmeric are not unknown to us. This tea is full of anti inflammatory ingredients to help fight infections.

Ingredients:

Organic Turmeric Powder – ½ Tsp
Water – 200ml
Ghee or coconut oil – 1-2 tsp
1 pinch freshly ground black pepper
Ginger juice – ¼ tsp
Lemon juice – ½ tsp
Raw organic honey – 1 tsp

Method:
Take water in a pan and add turmeric powder. Let it boil for 10 minutes. Strain the tea into a container & allow it to cool for 5 minutes. Add the rest of the ingredients and blend for a while to get a strong immunity boosting tea.

2. Panakam (Pronounced as Panagam in Tamil)

It is a traditional South Indian drink specially prepared on Ram Navami. This wonder drink is thought to prevent illness due to seasonal changes.

Ingredients:

Water – 4 cups
Powdered jaggery – ½ cup
Edible camphor (optional) – ½ pinch
Tamarind pulp – 4tbsp
Dry ginger powder – ½ tsp
Freshly ground black pepper (optional) – ¼ tsp
Tulsi leaves – 3 to 4
Freshly ground cardamom powder – ½ tsp

Method:
Soak jaggery in water until it dissolves completely. Now strain the mixture and add camphor, tamarind pulp, ginger, black pepper and cardamom powder. Let it sit for half an hour so all the flavours can infuse. Strain the liquid to remove any particles. Add roughly hand-crushed tulsi leaves and serve. You can adjust the quantity of jaggery and other flavours as per your choice.

3. Green Smoothie

This smoothie can be considered as a meal replacement. It is full of nutrients that can boost your immunity.

Ingredients:

Cucumber roughly cubed (do not remove peel) – 1 large
Banana – 1
Handful of spinach leaves
1 Kiwi or handful grapes
Chia seeds, Watermelon seeds, Pumpkin seeds – 2 tbsp each
7-8 soaked almonds

Method:
Soak all seeds in ½ water for around 2-3 hours. (You can also soak them overnight if you’re planning to have this smoothie for breakfast). Now throw all the ingredients in a blender & blend until smooth. You can add water to adjust the consistency as per your choice. Your green smoothie is ready!

4. Papaya Smoothie

Most of us consider citrus fruits when it comes to getting our daily dose of Vitamin C. But you will be amazed to know that papaya has almost the same amount found in an Orange. Along with that, it’s a great source of Vitamin A too.

Ingredients:

Papaya cubed – 2 cups
Fresh curd – ¾ cup
Chia seeds – 2 tbsp
Fresh orange juice – ¼ cup
7-8 cashews
Cardamom powder – ¼ tsp

Method:
Soak cashews and chia seeds in curd for 2-3 hours. Now throw all the ingredients in a blender and blend until smooth. Adjust the consistency using more orange juice or water. Your smoothie is ready!

5. Orange Delight

Ingredients:

Apple cubed – 1
Boiled & cooled chopped carrot – ½ cup
Orange – 1 cup
Ginger – ½ inch piece
Lemon juice – 1 tbsp
Sunflower seeds and Flax seeds – 2 tbsp each
4 walnuts
Handful of roasted foxnuts

Method:
Soak the nuts and seeds for minimum 2 hours. Throw all the ingredients in a blender and blend until smooth. Your orange smoothie is ready.

As you can see, these immunity building recipes are fasting friendly and a great detox as well – which is the main scientific purpose of fasting. Use these immunity building recipes as a part of your meals to stay healthy at all times! For more immunity building and healthy recipes, tune in to cooking classes on GOQii Play.

Stay Safe, stay indoors and #BeTheForce!

January 7, 2018 By Fatema Khamgaonwala 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!

Sprout Cutlet/Tikki

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

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

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

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

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

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.

October 28, 2017 By Trupti Hingad 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.

October 8, 2017 By Jyoti Kumawat 3 Comments

Confused about healthy snacks….why not go for some scrumptious yogurt recipes

In my earlier blog I talked about the importance of yoghurt, which prompted me to write this second blog on recipes made from yogurt that can be healthy snacks. Many times we are in dilemma to have the right kind of healthy snacks as mid-meal snacks. I too get confused at times. To ease this dilemma, I have here some good and quick recipes for healthy snacks to suffice your hunger.

Strawberry yogurt ice-cream:

Ingredients:

1 cup- Plain unflavoured low-fat yoghurt

3 pieces medium sized -Fresh Strawberry

1 tablespoon -Organic honey

Chopped Nuts- to taste (optional)

Preparation

Chop strawberries into 4 pieces
Grind plain yogurt and strawberries in mixer or juicer.
Add honey while mixing in the juicer.
Keep it to freeze in deep freezer for 2 hours and again grind it once in the juicer. You can again freeze it or store it till 2 days.
Top with chopped nuts to taste.
Enjoy your tempting ice-cream

Tip: you can use any fruit from your list of favourites….to enjoy different antioxidants and multivitamins….like blueberries, pomegranate, banana, papaya etc. Any flavour you like to add….

Yogurt veggie bread spread

Ingredients:

Plain unflavoured low-fat yogurt -1 cup

Carrot, cucumber, beetroot chopped- ¼ cup

Black pepper powder- to taste

Cold pressed coconut oil- 1 teaspoon for taste (optional)

Salt to taste

Honey 1 teaspoon

Preparation

Beat the yogurt till it becomes creamy.
Add honey salt and pepper powder to it and beat again
Little strain chopped veggies to remove extra water
Add chopped veggies and mix it well …
Enjoy your bread spread with brown bread for quick breakfast.

Tips- you can add any flavours seasonings to make it tangy and tasty.

Anti-inflammatory Garlic-spinach Yogurt

Ingredients

1 tablespoons extra-virgin olive oil
1 tablespoon any vegetable cooking oil
8-10 baby spinach
2 garlic cloves, finely grated
1 1/2 cups plain low-fat Greek yogurt
1/2 cup finely chopped fresh coriander
Sea salt and black pepper powder to taste/ one green chilli paste

Preparation

Heat 1 tablespoon vegetable oil in a pan. Add spinach to toss it to remove excess water, then coarsely chop.
Mix chopped spinach, garlic, yogurt, coriander, and 1 tablespoon olive oil in a medium bowl; season it with salt and pepper or chilli. Cover and chill at least 1 hour before serving.

Tip- you can store it for two days.

4. Yogurt veggies soupy delight

Ingredients

Low-fat plain Greek yogurt
2 garlic cloves
1 tablespoons sesame seeds, coriander seeds, and cumin seeds
1/2 teaspoon fennel seeds
2 whole black peppercorns
1 clove
1 carrot, 4 medium tomatoes, 1-inch ginger
1 tablespoon butter or homemade butter
Rock salt to taste

Preparation

Toast cumin seeds, fennel seeds, coriander seeds, sesame seeds and chopped garlic in ½ teaspoon ghee or butter in a pan.
Boil carrot, tomato, clove, ginger, peppercorns into pressure cooker, let it cool down
After cooling grind all boiled mix veggies and tossed spices into a fine paste add water to make a thin soup.
Once again boil the ground mixture till one boils and add rock salt. Remove from flame.
Serve hot topped with desi ghee and add a scoop of low-fat plain yoghurt middle of the soup bowl. Enjoy the delight.

Chickpea-Yogurt Dip

Chickpea-Yogurt Dip- with wheat nachos do you want a tasty dip. Here you go –

Ingredients

2 small garlic cloves
Half cup chickpeas, rinsed
½ cup plain low-fat Greek yogurt
A large pinch of ground cumin
3 tablespoon olive oil plus more for serving
Sea salt and freshly ground black pepper
Pomegranate seeds (for serving)
Coarsely chopped fresh mint (for serving)

Preparation

The first step to puree garlic, chickpeas, yogurt, cumin and 2 Tbsp. Oil into a thick paste.
Season with sea salt and freshly ground black pepper. Top with 1tbsp oil, pomegranate seeds, and mint.
Enjoy the treat with wheat nachos.

6. Rose delight with Beet Yogurt

Ingredients

3 medium red beets, trimmed or grated
Sea salt
1 1/2 cups plain low-fat Greek yogurt
8-10 fresh or dried rose petals for aroma and flavour
1 teaspoon rose water

Preparation

Just parboil the whole beetroot and grate them coarsely.
Beat yoghurt and add rose water, sea salt, mix well.
Add grated beetroot in yoghurt.
Garnish with rose petals.
Rose delight is ready to delight your day.

Health benefits of these recipes:

Boon for improving Gut Microflora.
Acts as anti-inflammatory food,
Loaded with antioxidants.
Veggies provide dietary fibre for better digestion and best for fat loss.
Helps to improve HDL (good cholesterol) and reduces bad cholesterol
(LDL, VLDL, Triglycerides)
Improves glow of skin
Loaded with multivitamins and nutrients for better health.

CAUTION: Choose the low fat and unflavoured yogurt to get all these mentioned benefits, as flavoured yogurt have more sugars.

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Immunity Building Recipes For The Fasting Season

Immunity Building Recipes For the Fasting Season

1. Turmeric Tea

2. Panakam (Pronounced as Panagam in Tamil)

3. Green Smoothie

4. Papaya Smoothie

5. Orange Delight

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

High calcium rich recipes for strong bones

Confused about healthy snacks….why not go for some scrumptious yogurt recipes

Ingredients:

Preparation

Preparation

Ingredients

Preparation

Ingredients

Preparation

Ingredients

Preparation

Ingredients

Preparation

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