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Healthy Eating: Idli Sandwich

idili sandwichThe monsoons have begun and eating nutritious home cooked meals might be the best option for your health. As we understand that your regular food might get boring, adding a little twist would make things more interesting for you. So let’s begin by preparing this delicious and healthy Idli Sandwich. 

What You Will Need 

  • Idli Batter – 500 g
  • Boiled & crushed corn – 2 tbsp
  • Finely chopped capsicum – 2 tbsp  
  • Finely chopped onion – 2 tbsp
  • Grated carrot – 2 tbsp
  • Paneer – 50 gm
  • Finely chopped coriander – 1 tbsp
  • Green chilli paste – 1 tbsp
  • Salt as per taste
  • Oil – 2 tbsp
  • Chat masala – 1 tsp
  • Red chilli powder – 1 tsp
  • Black pepper powder – 1 tsp
  • Sesame seeds – 1 tsp
  • Mustard seeds – 1 tsp
  • Green chutney – ½ cup

How To Prepare     

  1. Add water in a steamer and put it to boil. Grease a plate with oil and pour 2 big spoons of batter on the plate and spread evenly. Sprinkle some red chilli powder and black pepper powder over it. Put the plate in the hot steamer and allow it to cook.
  2. Once done, remove the plate and allow it to cool. Cut the cooked idli batter in a round shape using a mold. Make all the idlis in similar fashion.
  3. Take a mixing bowl and add corn, capsicum, onion, carrot, paneer, coriander, green chilli paste, chat masala, salt and mix everything well.
  4. Now, let us start making the sandwich. Take two idlis, spread green chutney on one side of both the idlis and in-between place the prepared stuffing.
  5. On a pan, pour in some oil. After the oil heats up, add in the mustard seeds & sesame seeds. After they start crackling up, place the prepared sandwich on it. 
  6. After it is golden brown on one side, flip it over and cook the other side.
  7. Our hot idli sandwich is ready! Enjoy it with chutney.

Note: You can also use your left over idlis to make these. Just cut the idli from the middle, stuff and grill. 

Highlights of the Idli Sandwich recipe 

  • It’s a sandwich recipe without the processed bread – which means it is automatically healthier!  
  • Very rich in fiber & proteins – which make them super filling.
  • It makes the traditional idlis two times more nutritious with the addition of vegetables. 

We hope you try this Idli Sandwich recipe and share your experience with us. Do upload your pics on social media and tag us! For more healthy recipes, check out Healthy Reads. To get more advice on recipes, nutrition and diet tips, ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce 

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Benefits Of Drinking Lukewarm Lemon Water Every Morning

What is your routine after you wake up in the morning? Do you reach out for a glass of water? Do you pour yourself a fresh cup of coffee? Maybe some tea? Well, you might be starting your mornings the wrong way then! Here’s why you should begin your day with a fresh glass of lukewarm lemon water.

lemon water

We hope this information helps you switch to a glass of lukewarm lemon water in the morning and make lasting changes to your lifestyle!

For more articles on living healthy, check out Healthy Reads or reach out to a GOQii Coach who will guide and motivate you towards achieving your goals in a healthy and sustainable manner. You can subscribe here: https://goqiiapp.page.link/bsr

#BeTheForce

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5 Wonder Herbs To Help You Battle Diabetes Naturally

battle diabetesDiabetes has been listed as an epidemic and it seems to be on the rise, worldwide. Diabetes is a disorder which alters the blood sugar levels and production of insulin that can cause various complications if left untreated. It can be treated through lifestyle modifications and exercises. We do have few spices and herbs available in nature, along with dietary changes, to help control diabetes. These remedies are not only economic to the pockets but can also help in reducing medicines. There are so many herbs (leafy part of the plant) that have proven boon to regulate blood sugar. Here, I am mentioning the most common and effective herbs to control blood sugar levels effectively.

5 Herbs To Battle Diabetes 

  1. Oregano: due to it’s high content of glycosides, flavonoids and polyphenols, oregano helps in lowering blood sugar levels. It helps in increasing the level of insulin in the body too. In dry form, oregano can be added to salads, soups or other dishes. Fresh herbs can be added to boiling water, let it steep for 5 mins, strain and drink as tea in the morning. You can also chew 5-6 oregano leaves regularly.
  2. Curry leaves: are the aromatic leaves and widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism. They can be chewed every day on an empty stomach or can be used while preparing food. 
  3. Giloy: is an Ayurvedic, magical plant that can not only help in controlling blood sugar levels and other symptoms of diabetes but is potent enough to alleviate many issues arising from your head to toe. Giloy also gives a boost to immunity. Powered with Antioxidants, it protects  the body from any damage caused by free radicals. To consume it, take 1 tsp of Giloy powder or ½ an inch of fresh crushed Giloy stem, mix or soak it in a cup of water overnight. Drink it on an empty stomach the next morning. You can also boil ½ inch of Giloy stem in a cup of water till it reduces in half and drink it hot, twice a day.
  4. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels. Sadabahar flowers can be boiled in water for a few minutes. You can strain and drink it in the morning as tea. 3-4 leaves can be chewed daily on an empty stomach as well. 
  5. Peppermint: contains natural antioxidants which are helpful in fighting diabetes, heart disease, aging and cancer. It also adds great flavor and aroma to teas. Peppermint is available both in fresh and dried leaves or tea bags in the market but it is better to go for fresh leaves. The leaves can be added to tea for good flavor and your daily dose of antioxidants. Alternatively you can add them to salads or chew 4-5 leaves on an empty stomach. Please Note: People with GERD or people prone to acidity should avoid it as it relaxes the muscle that closes the stomach from oesophagus causing acid reflux.

We hope this article helps you battle diabetes. Before you switch to using any of these wonder herbs to battle diabetes, please ensure that you check with your doctor, nutritionist or dietitian in case of any allergies or other medical conditions. For more on Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce

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Causes of Bad Breath & How You Can Prevent It!

bad breathBad breath always turns people off. No amount of intelligence, beauty, or high fashion sense can make up for bad breath. It negatively affects all aspects of your life and turns you into a person who’s insecure with low self-esteem and no self-confidence at all. Imagine all the business deals and relationship opportunities you’ve missed because of your bad breath. Why suffer from this miserable condition? It’s time to take action and get rid of your bad breath. You can continue covering up those nasty odors or you can take action now to finally address your problem.

What is Morning Breath?

Morning breath is also called dragon breath or Halitosis. When food particles while eating, grind into small particles, it halts on the surface of the tongue, between the teeth or gum tissue. The bacteria in your mouth will break down those food particles which releases bad breath in the morning.

What Causes It?

  • Dryness in the mouth due to reduced saliva production at night or not drinking enough water through the day.
  • An unhealthy diet filled with salt, sugar, strong tasting foods like onion, garlic and fish, if the particles of food remain within the mouth in between your teeth.
  • Sugary diuretic drinks like tea or coffee or packed juice/soda or alcoholic beverages are additionally a standard reason for bad breath.
  • Nicotine products like cigarettes and tobacco also cause bad breath.
  • Medication like antacids, antibiotics leading to dryness in the mouth.

Serious health conditions which cause it include: 

  • Diabetes Mellitus (DM) also can contribute to bad morning breath.
  • Gut issues like IBS, Pylori infection, gastro-oesophageal reflux disease (GERD) due to regurgitation of undigested food which can cause bad breath.
  • Liver & Kidney Disorders provides you foul ammoniac breath.
  • Respiratory disorders –like Pneumonia & Bronchitis like the formation of pus.

How Can You Prevent Bad Breath?

  1. Hydration: Drink more water to moisten your mouth saliva before going to sleep at night. Keep a bottle on your nightstand just in case you wake up thirsty.
  2. Good oral hygiene: Brushing 30 min after a meal & before bedtime for a minimum of two minutes. It’s imperative to get rid of the food particles. 
  3. Tidy your tongue: Give your tongue a fast cleaning with a tongue scraper within the morning or evening after an extended day. Preferably used copper/tin scraper which has bacteria resistance properties.
  4. Oil Pulling: Every morning on an empty stomach put 1 tablespoon of cold-pressed oil within the mouth. You can use cold-pressed coconut oil/sesame oil for this purpose. Avoid using refined oil. Swish this oil within the mouth for 10 minutes then spit the oil out. This may assist you to scale back toxin not only from the mouth but also detoxify the body. Microorganism in our body is roofed with lipids (fat) so when spit the oil out the bacteria waste alongside the oil is pulled out from the digestion tract. It gives whiter teeth, fresh breath & overall healthiness. Check out other benefits of Oil Pulling here.
  5. Keep track of late evening/night meals: Avoid late-night snacks or sugar-rich desserts which promote bacterial growth and make your mouth acidic. Try to not eat at least 2-3 hours before bedtime. Minimize foods with strong-smell and high sulphur content like garlic, onions and boiled eggs that cause bad breath.
  6. Reduced smoking & tobacco use can improve your overall health. Chewing on fennel seeds cloves, chewing twigs like using the bark of Neem Datun are traditional practices. It helps your saliva pH+ by making more alkaline due to antibacterial properties, reducing dental cavities and bad breath.

If you suffer from bad breath, do try these suggestions. If the issue still persists, check with your dentist right away! For more useful information like this, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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 […]