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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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Wonder Herbs That Can Reduce Blood Sugar

reduce blood sugarAn epidemic worldwide, Diabetes is a disorder which alters blood sugar levels and the production of insulin that can cause various complications if left untreated. Although, it can be managed through lifestyle modifications and exercises. A few spices and herbs along with dietary changes can reduce blood sugar. These remedies are not only economic but can help in reducing dependency on medicines too. 

Herbs That Can Reduce Blood Sugar

1. Fenugreek: seeds are rich in minerals, vitamins, calcium, iron and proteins. It helps in controlling sugar and releasing insulin. The seeds have a high content of dietary soluble fibre which helps in slowing down the absorption of carbs and sugar.
How to Consume:

  • You can soak 1–2 tablespoons of fenugreek seeds in a glass of water overnight. Chew the seeds and drink the water the next morning on an empty stomach.
  • Fenugreek leaves can be added in dough for chapatis or in vegetables.
  • Seeds can be dry roasted to add them in food preparations.
  • Seeds can be sprouted for salads.

2. Oregano: Due to high content of glycosides, flavonoids and polyphenols, Oregano helps reduce blood sugar levels. It helps in increasing the level of insulin in the body too.
How to Consume:

  • In dried form, oregano can be added in salads, soups, or other dishes.
  • Fresh herbs can be added in boiling water, let it steep for 5mins, strain and drink as tea in the morning.
  • You can chew 5-6 oregano leaves regularly.

3. Curry Leaves: are the aromatic leaves widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism.
How to Consume: Curry leaves can be chewed every day on an empty stomach or can be used in preparation of food in kitchen

4. Aloe Vera: is a magical herb that not only controls diabetes but has proven beneficial in other ailments too.
How to Consume: You can prepare Aloe Vera juice by adding 2 teaspoons of Aloe Vera gel in a glass of water and drink it twice a day.

5. Turmeric: Curcumin, an active component in turmeric, helps reduce blood sugar, improve beta cell function and fatty acid oxidation, thereby proving to be a miracle ingredient to combat the disease.
How to Consume:

  • Turmeric powder can be used in cooking food or blend in smoothies.
  • Curcumin capsules can be taken twice a day before meals.

6. Clove: in ayurveda, are used as a main ingredient to cure various ailments. This spice also helps in stabilising blood sugar levels.
How to Consume:

  • Cloves can be used in culinary dishes.
  • Coarsely grind the cloves and add them to a mug of boiling water. Let it boil for about 10 minutes. Strain the liquid and drink it warm.

7. Ginger: Gingerol is an active component present in ginger and is a common sugar control medicine in Ayurveda. It increases the secretion of insulin in the pancreas.
How to Consume: Ginger can be used to prepare ginger tea or can be chewed in raw form daily.

8. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels.
How to Consume:

  • Sadabahar flowers can be boiled in water for a few minutes, strain and drink as tea in the morning.
  • 3-4 leaves can be chewed daily on an empty stomach.

9. Neem: Since time immemorial, neem is used for various ailments. Not only leaves, all parts of this plant are used in ayurveda medicines. Neem is also known to reduce blood sugar levels.
How to Consume: Boil about 10 neem leaves in a glass of water for 5 minutes till the leaves become soft and the water turns green. Strain and drink twice a day.

We hope these wonder herbs help you reduce blood sugar. But before trying any of these, do consult your doctor and do not replace your essential medication with these. 

For more information on diabetes, how to reduce blood sugar levels and other queries, 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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9 Foods That Can Help You Prevent Cancer

Prevent CancerThere are certain foods which help us build immunity and strengthen bodily functions. Nature has provided us with many superfoods which are a combination of many vitamins, minerals and fiber. We should try and include such food in our daily diet so that we can keep off deadly diseases like cancer and provide our body with the power to fight these diseases.

9 Foods That Can Help You Prevent Cancer 

Below are some foods that can help you improve your immune system and might even aid in the prevention of cancer.

  1. Garlic: contains sulphur – which gives a good boost to the immune system. You can eat 2-3 cloves of raw garlic early in the morning before brushing your teeth. Chew properly and swallow or  you can add garlic to whatever food you eat
  2. Lemon: Vitamin C increases immunity power and helps the body in fighting any outside infection or problem. It also keeps a check on cancer cell growth. Drink a glass of lemon water daily. No sugar. No salt. You can also squeeze a 1 whole lemon over your salads twice a day.
  3. Broccoli: This vegetable is a superfood! Don’t forget to include this in your diet. Try to eat it steamed/ semi-cooked. Don’t microwave it or fry it. It will kill all the nutrition.
  4. Onion: A diet that includes onions is said to reduce the risk of cancer. Include raw onions in salads or cook them lightly to get all the benefits provided by it.
  5. Apple Cider Vinegar: improves your gut’s functioning. A healthy gut means better overall health! Take 1 tsp daily diluted with 200ml of lukewarm water. You can have it half an hour before eating your lunch or dinner. You can also take ACV diluted in 200ml of water early in the morning on an empty stomach. Mix 1 tsp of cinnamon powder to the mix for extra benefits.
  6. Corn: contains a phenolic compound called ferulic acid, which may inhibit cancer-causing free radicals. Just roast it and go for it! You can also boil and take out kernels and add onion and tomatoes to it to make it a healthy chat.
  7. Dates: are high in polyphenol and Vitamin B6 and fiber which helps prevent many types of cancer. Eat 1 – 2 pieces every day along with your breakfast or else you can have them as a part of your mid-morning snacks.
  8. Green Leafy Vegetables: They contain bioflavonoids, carotenoids and other cancer-fighting compounds in abundance. They also contain indoles, a compound which reduces the cancer-causing potential of the body. Add them to your salads or have them as juices or soups. Don’t strain if possible.
  9. Wheatgrass Powder: Wheatgrass is rich in nutrients such as vitamin A, C and E, iron, calcium, magnesium, and amino acids. Other benefits include removing toxins from the body, increasing production of hemoglobin, improving blood sugar, among many other benefits. Add 1 teaspoon of powdered wheatgrass to any vegetable or fruit juice. It can also be added to your porridge.

Always remember that these are just precautionary steps to prevent cancer. There are many other environmental factors as well as lifestyle factors such as lack of physical activity, improper sleep, stress, smoking and alcohol consumption which affect our health. These foods only help us in reducing any ill effects and strengthening our immunity. You have got to manage and live a healthy lifestyle as well. For guidance, you can always reach out to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

If you are already suffering from cancer, you can include all these in your daily diet as they will empower you and give you the energy to fight the disease. Don’t stop the treatments at any point in time. Keep continuing them along with these natural remedies. Before you begin any of the above foods, consult your doctor.

#BeTheForce 

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Healthy Eating: Masala Egg Sandwich

masala egg sandwichIf you woke up this morning thinking about eating eggs, then you’ve come to the right place. Like with all my other recipes, I’m going to be putting a twist on traditional eggs by making a full meal out of them using veggies and healthy carbs. While sandwiches are considered to be a “shortcut breakfast”, this Masala Egg Sandwich is best eaten as a meal! 

What You Will Need

  • Boiled eggs – 2 whole
  • Wheat bread/ multigrain bread – 4 slices
  • Onion – 1 big finely chopped
  • Tomato – 1 big finely chopped
  • Coriander finely chopped – ¼ cup
  • Garlic ginger paste – 1 tbsp
  • Cheese – 1 cube
  • Few onion slices
  • Few capsicum slices
  • Green chutney – 2 tbsp
  • Red chilli powder – 1 tsp
  • Turmeric – ½ tsp
  • Garam masala – ½ tsp
  • Jeera powder – ½ tsp
  • Oil – 1 tbsp

How To Prepare

  1. Heat a pan, add oil and allow the ginger garlic paste to saute.
  2. Once done, add in the onion and cook for a while until translucent.
  3. Throw in the tomatoes, coriander and cook for 5 more minutes.
  4. Add the spices, chilli powder, turmeric, salt and garam masala. Give it a quick mix.
  5. Mix some water and allow this to cook for a few minutes.
  6. Chop the boiled eggs into small pieces and add them to the pan. Allow it to cook for 3-5 minutes.
  7. Turn the flame off and your egg masala is ready! 
  8. Take 2 bread slices, layer both with green chutney. Add the egg masala, top it up with sliced onions, capsicum and shredded cheese (1/2 cube). Sprinkle some chat masala and cover with another slice of bread. Repeat the process to make another sandwich.
  9. Heat a flat pan, brush some oil and place the sandwich on it for a grill. After it is golden brown on one side, flip it over and cook the other side.
  10. Cut the sandwich into 4 pieces and serve hot with chutney or ketchup.

Note: you can use chopped paneer or tofu cubes instead of eggs.

Highlights of the Masala Egg Sandwich:

  • A great balanced meal, easy to make and a twist to a regular meal.
  • Gives you satiety and a punch of vitamins.
  • It has a good amount of proteins as well! 

We hope you enjoyed this Masala Egg Sandwich recipe. Is there something different you do while cooking eggs? Let us know in the comments below! 

For more awesome recipes, check out Healthy Reads or ask your GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Stay home, stay safe, eat healthy and #BeTheForce 

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