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Fox Nuts: The Lotus Seeds & Its Nutritional Benefits!

Fox Nuts - Makhana - Lotus SeedsAs a kid, my mother used to feed me fox nuts – which I hated because they were tasteless. A few years ago, someone reintroduced me to them, and to my surprise, I still wasn’t a fan. I wondered why people liked them.

Thankfully, my mom had a way of getting me to eat them. She roasted the nuts, adding some spices and condiments, creating a healthy version of popcorn. Crunchy, flavorful, and the perfect tea-time snack!

Fox nuts are seeds from the lotus flower. They are cultivated in water, largely found in India, and known as “Makhana.” They are also found in Korea, Japan, and Russia, where they are referred to as “Gorgon Nuts” or Euryale Ferox.

Highly nutritious, fox nuts have been popular as a snack and are commonly used in various recipes, especially in Indian cuisine. They can be enjoyed roasted or fried and stored long-term in airtight containers. The Chinese have used them medicinally to strengthen the spleen and kidneys due to their many health benefits.

The Health Benefits Of Eating Fox Nuts

  • Fox Nuts are considered nutritionally superior to dry fruits like almonds, walnuts, cashew nuts and coconut in terms of sugar, protein, ascorbic acid and phenol content
  • They are rich in antioxidants, which help prevent signs of aging like white hair, wrinkles, and premature aging.
  • Their high fiber content helps to avoid constipation. It helps the body flush out waste and prevents the accumulation of toxins in the body 
  • It is also an aphrodisiac, helping in fertility issues like premature ejaculation, increasing the quality of semen and also helps women in overcoming infertility
  • These nuts are low on saturated fats and Sodium and high on Magnesium, Potassium and helps in controlling high blood pressure and diabetes as well
  • Fox Nuts help in controlling palpitation and insomnia as it has calming properties
  • It helps in relieving arthritis – numbness and pain in joints
  • As it is has astringent properties, it also helps cure diarrhea and have a better appetite
  • It strengthens the body and reduces burning sensation and quenches thirst

Here is my mother’s simple recipe to make it more tastier!

Fox nuts can be included in cereals or soups to support good health. High in protein, they make a great vegetarian snack. However, since their taste is neutral, most people don’t eat them raw. Here’s a simple recipe my mother used to make them more flavorful:

  1. Heat 2 teaspoon of homemade ghee in a pan
  2. Add salt and turmeric, stirring for few seconds. You can also add red chili, curry leaves, and mustard seeds for extra flavor.
  3. Add the Fox nuts and roast them for a few minutes

This snack is ideal for between meals or with tea or coffee. Fox nuts are also enjoyed as a fasting food in India, where they are regarded as sacred. Apart from snacking, you can add them to cereals, vegetable dishes, rice, or even desserts. So, what are you waiting for? Add fox nuts to your diet today!

Found this article helpful? Read up more on nutrition here. To get these tips, recipes and learn more about different foods, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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Healthy Eating: Oats Sprouts and Vegetable Uttapam

Oats Sprouts and Vegetable UttapamDo you love your traditional uttapam? Well, you’re about to love this healthy twist we’ve added to it more! Quick, easy to prepare and nutritious, the Oats Sprouts and Vegetable Uttapam is a mouthwatering recipe just as it is healthy. As it is made with oats, it provides better satiety too. Let’s get started! 

Ingredients:

  • Rolled Oats – 1 cup
  • Curd – 1 cup
  • Ginger chili paste – 1 tbsp
  • Parboiled sprouts – ½ cup
  • Grated carrot – ½ cup
  • Grated beetroot – ½ cup
  • Finely chopped onion – ½ cup
  • Finely chopped tomatoes – ½ cup
  • Finely chopped coriander – ½ cup
  • Salt
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tsp
  • Lemon juice – 1 tsp
  • Salt as per taste
  • Oil – 1 tbsp

Method:

  1. Heat a pan and roast the oats for 3-5 minutes and grind them into powder.
  2. In a mixing bowl, add oats powder, curd, salt & ginger chilli paste. Mix this well & add some water to make dosa batter consistency. Put it to rest for 20 minutes.
  3. For the topping, in a different bowl add parboiled sprouts, onion, tomato, carrot, beetroot, coriander and lemon juice. Add the spices too and give it a gentle mix.
  4. The oats batter will be thick after 20 minutes, so add some water again to gain dosa batter consistency.
  5. Heat a dosa pan and grease with some oil. Take a spoon full of oats batter & spread it to make a mini uttapam. After it is slightly cooked take a spoon full of sprouts & veggies stuffing to put over the uttapam. Cover the pan with a lid & allow it to cook.
  6. After it turns golden brown on the base, flip it over for the stuffing to cook well too.
  7. Time to serve it hot with coconut chutney.

Highlights of the Oats Sprouts and Vegetable Uttapam

  • This single dish gives benefits equal to that of a whole balanced meal.
  • Improved fiber, nutrients and protein content from the traditional rice based uttapam.
  • A colorful blend of veggies giving us the necessary antioxidants and improving heart health.

We hope you try and enjoy this Oats Sprouts and Vegetable Uttapam recipe! Do leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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8 Surprising Health Benefits of Black Rice

‘Rice’ is a staple in many Asian cultures. As people become more health-conscious and super foods gain popularity, the conversations around different rice varieties has also grown, especially among health enthusiast

White rice has taken a backseat as more people are turning to alternatives like red, brown, quinoa, and black rice. Yes, you read that right—black rice!

Black Rice, also known as ‘Forbidden Rice,’ is a highly nutritious variety that has been cultivated in India for centuries. It’s mainly grown in the North East (known as Chak Hao) and the southern regions (called Kavuni in Tamil) of India.

Simply put, when choosing rice, the darker the color, the more nutrients it contains. By that measure, Black Rice is the gold standard among rice varieties.

Let’s explore some of the surprising health benefits of this remarkable rice.

  1. Rich in Antioxidants: Black rice is a grain which is super rich and loaded with Antioxidants. The Anthocyanin content found in black rice is way more than most grains and this is what makes this grain stand out in comparison to other superfoods like quinoa, red rice, etc. Studies have shown that the Anthocyanin antioxidants in grains help the body to protect against heart diseases, cancer and many more.
  2. Rich in Fibre: Black rice is loaded with fibre and minerals. A typical bowl of 100gms of black rice serving has over 4.9 grams of fibre. This is double the amount of fibre available in brown rice. So, if you are looking to include some rich fibre in your diet then it is better to start consuming Black Rice than any other varieties of rice.
  1. Has anti-inflammatory properties: Black rice is a natural healing food. Research has shown Black rice to reduce inflammatory compounds in your body and increase the anti-inflammatory compounds. This increase in the anti-inflammatory compounds help in reducing inflammation in various diseases like cancer, arthritis and allergies.
  1. A natural detoxifying agent for your body: Black rice is a rich and natural detoxifying agent. Studies have shown that the phytonutrients in black rice help detoxify your body and remove harmful toxins from your liver. So, next time you throw a party, have a detox week by consuming Black rice.
  1. A gluten-free grain: Black rice, like other varieties of rice, is naturally gluten-free. So, if you are allergic to gluten and have the Celiac disease (Gluten insensitivity), then you should consider having black rice in your daily diet plan.
  1. Helps fight diabetes: Black Rice bran contains fibre, which in turn helps glucose to be absorbed by your body over a longer period of time. Research has proven that eating whole grains like Black Rice helps your body lower the risk of type 2 diabetes and also keeps your weight in check in addition to boosting your energy levels. So, if you are diabetic then you should consider substituting Black Rice to white rice in your daily diet as it way better and helps fight diabetes.
  1. Aids in weight loss: Black Rice is a whole grain and super rich in fibers. This combination helps your body reduce signals of hunger thus helping in preventing overeating. In addition, researchers have found out that whole grains like Black Rice help prevent insulin resistance in your body which leads to and is related to the risk of becoming overweight/obese. If you are someone who is looking to reduce your weight, consider including Black Rice in your weight loss regime.
  1. Promotes heart health: A healing food like Black Rice has been shown to reduce the atherosclerotic plaque formation in the arteries which is the main reason for a heart attack and stroke. In addition to this Black Rice also helps to reduce the 2 common factors in heart disease, namely LDL, triacylglycerol and total cholesterol. Consider including Black Rice to promote a healthy heart and keep heart-related ailments at bay.

Hope you like this article, do let me know your views and any other health benefits I may have missed in the comments section below. For more insights on nutrition and wellness, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Sugarcane and its 10 benefits

sugarcane

I seldom know a person who hates Sugarcane and does not crave for Sugarcane juice when thirsty. Sugarcane juice with ice is a hit among Mumbaiites. On a hot sultry afternoon have a glass of sugarcane juice and see how it rejuvenates and energises you. Sugarcane is known to provide energy and glucose to our body and gives us the strength to continue with our work. But, did you know that Sugarcane has many health benefits than just providing glucose to our body?

Sugarcane juice is not only like any other sweet juice but it has many other nutrients. Sugarcane juice is extracted from the cane and is nutritious and refreshing. It contains about 15 % natural sugar and is rich in organic salts and vitamins. The juice can also be used for drinking or sweetening. In hot summer days, it is a cooling drink. A little lime juice may be mixed in the juice to improve its flavour. 

HEALTH BENEFITS OF SUGARCANE JUICE

  1. The reason Sugarcane is a popular drink during summers is that it gives an instant kick of energy and quenches the thirst. Sugarcane juice is a good source of glucose which as we know, helps to re-hydrate the human body and gives it a boost of energy. So instead of your artificial energy drink, the next time you feel fatigued or dehydrated, consider drinking a glass of cane juice.
  1. Even though cane juice tastes very sweet and has high sugar content, it is good for diabetic patients. It contains natural sugar which has a low glycemic index that prevents a steep rise in blood glucose levels in diabetics, so it can act as a substitute for aerated drinks for them. However, people with Type-2 diabetes should consume it in moderation and after consultation with their doctors.
  1. Sugarcane juice is considered an alkaline forming food because of the high concentration of calcium, magnesium, potassium, iron, and manganese in it. Diseases like cancer cannot survive in an alkaline environment and that’s why studies show that it is effective in fighting cancer, especially prostate and breast cancer.
  1. As sugar cane juice boosts protein levels in the body, it helps in maintaining the health of the kidney. Taken in a diluted form, with lime juice and coconut water, sugar cane juice helps in reducing the burning sensation which is commonly associated with urinary tract infections, sexually transmitted diseases, kidney stones and prostatitis.
  1. The antioxidants in sugarcane juice help to fight infections and boost the immune system of the body. It also protects the liver against infections and helps in keeping the bilirubin levels in control. This is one of the reasons that doctors’ advice jaundice patients to drink sugar cane juice, as it is one of the few things that gets easily digested and does not put any pressure on the liver and also helps in reducing the bilirubin levels.
  1. Sugarcane juice also acts a good digestive aid due to the presence of potassium. It helps in keeping the digestive system in good shape, prevents stomach infections and is considered to be particularly useful in treating the problem of constipation.
  1. Studies show that sugarcane juice protects against tooth decay and bad breath due to its high mineral content. So save yourself the next trip to the dentist and drink a glass of fresh sugarcane juice to get shiny white teeth.
  1. Deficiency of nutrients in the body can easily be noticed by looking at the health and condition of your nails. If you have brittle discoloured nails that have white spots on them, then it’s time to add sugarcane juice to your diet. It contains everything to give you those strong shiny nails that would look pretty even without a nail polish.
  1. Sugarcane juice has been discovered to be good for those people who are struggling with febrile disorders. Febrile disorders result in fevers, which can lead to seizures and loss of proteins in the body. It is quite common in infants and children. Sugarcane juice helps in compensating the lost protein and helps in recovery.
  2. When it comes to healthy skin, alpha hydroxy acids are supposed to have a lot of benefits. They fight acne, reduce blemishes, prevent ageing and help in keeping the skin hydrated. One of the most effective alpha hydroxy acids is glycolic acid and sugarcane, is one of its few natural sources. Just apply sugar cane juice to your skin and let it dry or add it to your favourite face mask and scrub. Use it regularly to see the effect.

While the advantages of sugarcane juice are many, it is essential to ensure that it is extracted in a hygienic manner. It’s also important to use and consume the juice as soon as it is extracted because it tends to get oxidized within 15 minutes.

So Sugarcane is not only beneficial for your health but also good for your skin. It’s a miracle drink for a healthy lifestyle which is also tasty. Let go of those artificial drinks and soft drinks and go for ‘Sugarcane Juice’. But, be safe and drink it keeping the hygiene conditions in mind.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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