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Healthy Eating: French Beans Khichdi

French Beans Khichdi

If you are on your weight loss journey, you must have heard the advice of keeping your dinner light, low in carbs and high in protein and fiber. But do you feel that this simple tip is actually one of the most difficult to follow? As the entire day goes chasing work, after a tiring day, dinner feels like the only meal we can eat with all the time in the world and actually indulge in. Even if we decide to eat healthy, there are very few meals that support the low carb and high protein idea, especially for vegans. So, I want to share one of my favorite recipes, which is not just good when you are chasing your weight loss goals, but is also diabetes friendly, vegan and gluten-free. Let’s learn how to prepare the delicious French Beans Khichdi! 

What You Will Need 

  • Yellow moong dal – ¼ cup, soaked for 2 hours 
  • French beans – ½ cup, chopped
  • Carrot – ½, grated 
  • Onion – 1 medium sized 
  • Green chilly – ½ tsp, chopped 
  • Ginger – ½ tsp, grated 
  • Turmeric powder – ¼ tsp 
  • Garam masala – ¼ tsp 
  • Ghee – 1 tsp
  • Cumin seeds – ¼ tsp 
  • Lemon juice – ½ tsp 
  • Green coriander – 1 tbsp, chopped
  • Roasted sesame seeds – 1 tsp 
  • Hing – 1 pinch 
  • Salt to taste 

How to Prepare 

  1. Heat ghee in a pan and add cumin seeds. As the seeds start crackling, add hing powder, onion & sauté for 2 minutes. 
  2. Drain soaked dal and add it to the same pan. Sauté with onion for 2 more minutes. 
  3. Now, add ½ cup water, salt, turmeric powder, green chilly, ginger ,garam masala, beans & carrot. Mix everything & cover the pan. Let it steam cook for around 10 minutes and stir 1-2 times in between.
  4. After 10 minutes, turn the flame off and let it team in the hot pan for another 5 minutes. 
  5. Take the lid off and add lemon juice, fresh coriander and sesame seeds over it. Mix everything together and your French Beans Khichdi is ready! 

Highlights of the French Beans Khichdi Recipe 

  • Being Low in carbs & high in fiber, protein & good fats, it is a good dinner option for people suffering from diabetes, high cholesterol, hypertension, thyroid, PCOD or even high uric acid levels.
  • It is weight loss friendly as it is low in calories but still very filling.
  • It is gluten & lactose free, so people who are allergic to gluten or are lactose intolerant can also enjoy it.

Do give this healthy, delicious and simple French Beans Khichdi recipe a try and let us know your feedback 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

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Healthy Eating: Vegetable Quinoa Pulao

vegetable quinoa pulao

Quinoa is a gluten-free superfood that has been gaining a lot of popularity in the past few years, and it is actually pronounced as Kveen Vaa. Quinoa, though popular as a grain, is actually a seed. It has a nutty flavour and lacks the sweetness & stickiness of rice. It is easier to cook than rice and you will love the taste. Although it is not as economical as rice, it is definitely worth a try! So let’s learn how to prepare super healthy and simple Vegetable Quinoa Pulao!

What You Will Need:

  • Quinoa (wash and soak for 30 min) – 1 cup
  • Onion (chopped) – ¼ cup
  • Cauliflower (chopped) – ¼ cup
  • French Beans (chopped) – ¼ cup
  • Carrots (chopped) – ¼ cup
  • Corn Kernels – ¼ cup
  • Green Peas – ¼ cup
  • Spinach – 2 tbsp
  • Coriander – 2 tbsp
  • Ginger Garlic Paste – 2 tbsp
  • Bay Leaf – 1
  • Cinnamon Stick – ½
  • Cumin Seeds – 1 tsp
  • Turmeric, red chili powder, coriander seeds powder, garam masala as per taste
  • Salt as per taste
  • Oil – 1 tbsp

How to Prepare:

  1. In a pan, heat oil and fry the bay leaf and cinnamon stick. Then, allow the cumin seeds to sizzle.
  2. Add the chopped onion along with ginger garlic paste and roast it well until slightly brown.
  3. Now, add all the other vegetables along with turmeric, red chili powder, coriander seeds powder, garam masala and salt. Sauté them well for 4-5 min.
  4. It is time to add the soaked quinoa (discard the water), give it a quick stir and cook it for 2-3 minutes. Now add 1.5 to 2 cups of water.
  5. After a boil, cover the pan with a lid and cook for 5-10 min until done. Mix the contents using a fork and not spatula to give it a Pulao consistency.
  6. Serve it hot with curd or raita.

Highlights of the Vegetable Quinoa Pulao

  • This absolutely easy recipe gives you everything required for a balanced meal.
  • It is high in protein and contains sufficient amount of all essential amino acids.
  • 100% satiety with the fiber content it has in limited portion size.
  • Fun Fact: A cup of Quinoa will provide twice the protein and about 5gm more fiber than the same amount of white rice.

Hope you try this awesome Vegetable Quinoa Pulao recipe and share your experience in the comments below! Click here for more healthy recipes, or get them directly from a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

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Healthy Eating: Poha Dhokla

poha dhokla

Homemade meals will always be the best and we’ve all come to realize that. But, if you’re running out of ways to make healthy eating interesting, we’ve got an amazing breakfast recipe for you which combines two dishes. We give you the Poha Dhokla! 

What You Will Need 

  • Poha: 100gm
  • Semolina/Rava: 2-3tbsp
  • Buttermilk: 1.5 to 2 glasses
  • Ginger: 1-2 tsp (paste)
  • Green chillies: 2-3 tsp (paste)
  • Coriander: 2-3 tbsp (chopped)
  • Turmeric: 1 tsp
  • Salt: as per the taste
  • Sugar: 1/2-1 tsp

How To Prepare

  1. In a vessel, add poha, semolina, ginger paste, green chillies paste, coriander, turmeric, salt, sugar and mix them well
  2. Now add buttermilk, mix it well and leave this batter for 30 mins
  3. The main trick in this recipe is that after 15 mins, check the consistency. If it’s too runny, add 1 tbsp of poha and wait for another 15 mins. 
  4. After 30 mins, mix the batter very well for 5 mins till it gets a good consistency
  5. If the batter is too dry, then you may add half a cup of water and mix it well
  6. Taste the batter once to check if you need to add some salt and green chillies
  7. Take an oil greased plate and pour this batter into it
  8. Level the batter in the dish and steam it for 10-15 mins
  9. By the time the dhokla cools down, turn on the flame, take a small pan, add oil (let it get warm), then add mustard seeds(black) & curry leaves, let them crackle and turn off the flame
  10. Put this oil with mustard & curry leaves over the dhokla
  11. Now make pieces of dhokla and serve it by garnishing it with a little bit of coriander.

Benefits of Poha Dhokla 

  • It’s a good, balanced source of carbohydrates and proteins in one meal
  • It can be categorised as a probiotic, as it is rich in good bacteria
  • As it has a high fiber content, it is quite fulfilling
  • It can be easily consumed by someone suffering from digestive issues like acidity, bloating and constipation as it soothes the gut
  • You can eat this as a snack as well as a major meal option 

We hope you enjoy this healthy Poha Dhokla recipe. Do share your experience with us in the comments below. For more healthy recipes, check out Healthy Reads or you can ask a GOQii Coach directly by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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The Magic of Indian Masala Chai

masala chaiThe word Chai actually means tea in English and Russian. In India, it is also known as Masala Chai. More appropriately, it means spice blend. Tea has become a daily part of Indian life. It is now a key element of our culture which has spread throughout the world. Masala Chai is an everyday drink in most parts of India. It is common for Indians to delight themselves with 2 cups of it per day.

In almost every street corner and even office spaces, you will find a Chai Wallah (tea vendors) who prepares this traditional beverage. They prepare this rich Masala Chai over an open fire in small stands and stalls and serve it in clay tea cups called Kullarhs.

Well, you can prepare it yourself! This may be the right tea for you, to give you the strength and energy during the day and to take you on an amazing ride through the world of Indian tea. Let’s prepare it together! Have a look at our Masala Chai benefits, recipe and get your ingredients ready.

Some amazing Benefits of the Indian Masala Chai

  1. Improves Digestion: The spices used in Masala Chai help in regulating the digestive system. It also helps in keeping your gut healthy. A spice like Ginger aids digestion by improving circulation and delivering oxygen to organs so they can perform optimally.
  2. Supports the Immune System: It is known to strengthen the immune system and keeps common infection at bay. It helps provide relief when infected with common cold and cough.
  3. Improves Heart Health: Cinnamon, one of the main ingredients in Masala Chai, helps lower bad cholesterol and blood pressure. Drinking Masala Chai can prevent cardiovascular disease when consumed regularly over long periods of time.
  4. Relieves Aches and Pains: The spices found in Masala Chai can alleviate common aches and pains. These health benefits derive from the anti-inflammatory properties of many of the ingredients in it, specifically ginger and clove.
  5. Reduces Nausea: Spices like Ginger and Cardamom are well known for their ability to reduce nausea and seasickness. Masala Chai soothes an upset stomach and alleviates stomach pain associated with nausea.
  6. Boosts Energy: It is a wonderful experience having a hot cup of ‘Masala Chai’ after a hard day’s work. Caffeine is a natural stimulant in Masala Chai which boosts energy and gives you the kick which you need to start your day.
  7. Boosts Metabolism: Tea is known as a heat generating food in Ayurveda. It helps speed up metabolism. Ingredients like ginger, clove, black pepper and cardamom helpincreaset loss and increases the metabolism of the body in a short period.
  8. Contributes to Reduce Sugar Levels: Ingredients used in Masala Chai such as clove, cinnamon, and cardamom helps in preventing diabetes by increasing the insulin sensitivity of the body and lowering one’s blood sugar levels.
  9. Relieves PMS: It can be your best friend to fight the symptoms of PMS the natural way. Ingredients like ginger, clove, and cardamom work as natural painkillers when you are experiencing period pains. It calms your nerves, keeps you in a good mood and relaxes your muscles.

Authentic Masala Chai Recipe (Serves 2 cups)

Masala Chai ingredients

Ingredients

  • Water: 1 cup
  • Milk: 1 cup (organic whole milk, almond milk, oat milk)
  • Black tea/ loose leaf: 1 ½ teaspoon
  • Jaggery Powder: 2-3 teaspoons (more or less) or maple syrup, honey, brown sugar
  • Clove: 2-3
  • Cardamom: 2
  • Cinnamon: ½ stick
  • Peppercorns: 3-4 (optional)
  • Ginger: 2 slices or crushed
  • Star Anise: 1 (optional)

How to prepare

  • Lightly crush cardamom, cinnamon, clove, ginger, star anise, and peppercorn and add in boiling water
  • Add black tea/leaf and boil it for 2-3 minutes
  • Add sugar and milk
  • Bring it to simmer twice or more
  • Turn off the heat and strain it into your favorite mug
  • Your Masala Chai is ready!

A common myth is that green tea has more health benefit than black tea.  This is simply not true. It is because all tea (Black, Green, and White) comes from the same plant, Camellia Sinensis, they offer the same benefits. The spices which we have used in our Masala Chai are well known in Ayurveda for many health benefits.

  • Ginger is anti-inflammatory and improves digestion, prevents and manages stomach ulcers, protects against symptoms of cold and flu, and stimulates blood circulation. It also reduces blood cholesterol by improving liver function
  • Cinnamon has Anti-fungal, Anti-bacterial properties. It helps in lowering LDL cholesterol and has a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes
  • Cardamom is considered as a kidney cleanser. It is known to enhance appetite, improve digestion and provide relief from acidity in the stomach. It is also considered beneficial to the urinary tract system
  • Cloves are well-known for its anti-bacterial, anti-viral, anti-fungal and antiseptic properties. They’re also known to heal ailments of the digestive system and promote good digestion as well as metabolism
  • Black Pepper is a powerful anti-oxidant. It improves digestion and promotes intestinal health. It is an effective remedy for respiratory conditions including colds, coughs, and flu
  • Star Anise aids digestion, alleviates cramps and reduces nausea. It also helps in preventing constipation, supports good sleep, promotes bone and skin health.

So, add the ingredients mentioned above in your regular tea to make it a complete Indian Masala chai. Do share your experience in the comments below!

For more on tea, check out Healthy Reads. You can get more valuable insights on the food you consume directly from your GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]