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Healthy Eating: How to Prepare Thick Curd At Home

homemade curdWho doesn’t enjoy a bowl of curd? With its many health benefits and the million different ways in which you can consume it, curd is almost irreplaceable. Did you ever wonder how curd came to be discovered? Was it made with intention?

History suggests that curd, like many other fermented milk products, was discovered by accident! It was primarily due to milk being left unattended for a long time which initiated curdling. Basically, the milk began souring as a result of microbial action. A microorganism called Lactobacillus is responsible for the curdling of milk.

Curd is considered to be a superfood as it is rich in proteins, provides the body with Vitamin B and Calcium and is a fantastic Probiotic and is good for the gut. However, there are many who still struggle to make good thick curd at home and dependent on packaged curd.

So let us learn to make thick, perfect curd at home!

What You Will Need

  • Milk – 500 ml
  • Curd – 2 tsp
  • Water – 2 tsp

How to Prepare Thick Curd

  1. In a pan add milk and allow it to boil. Keep stirring it lightly.
  2. After the milk comes to a boil, switch off the flame and let it cool down.
  3. Now take a bowl, add 2 tsp of curd and 2 tsp water & whisk it together.
  4. Once the milk cools down, remove the cream from the milk and strain the milk in a bowl.
  5. In the strained milk, add 2 tsp of curd + water mixture & mix well.
  6. Cover the bowl and keep it in a warm and dry space for 4-5 hours to set.
  7. Refrigerate the curd for an hour before you serve it.

Things to Keep in Mind  

  • Do not use skim milk for making curd, it will be runny.
  • The milk should not be very hot when you add culture in it otherwise the curd will coagulate
  • Never forget to remove cream

Benefits of Homemade Thick Curd

  • Curd which is commercially available is the result of a straining process that removes the liquid whey, resulting in thicker curd.
  • In its traditional form, the curd is far more nutrient-dense and is rich in high-quality protein, beneficial probiotics and cancer-fighting linoleic acid.
  • Poor quality milk is used to produce most commercial curd, which can be a concern.

What if You Do Not Have Starter Curd?

  1. Take boiled milk in a vessel and reheat it a little for making the starter curd. Use lukewarm milk. Now, pour little amount of milk in 3 different bowls for making the starter curd.
  2. In one cup of milk drop 2 green chilies. It is very important to have the stalk attached to the chilies for making the starter curd and make sure it is submerged completely in the milk.
  3. In second cup of milk, add 2 red chilies and submerge it completely.
  4. In third cup of milk, add 1 tbsp. of lemon juice and mix it well.
  5. Cover all the three cups of milk and store in a warm place for 12 hours.

Making starter curd is little time-consuming. Its not as good when compared to Dahi and is only used in making the curd.

Here you go! Try this natural and healthy way to make thick curd at home and don’t rely on packaged curd. Do share your experience in the comments below!

For more healthy recipes, check out Healthy Reads or ask your GOQii Coach directly by subscribing for Personalised Health Coaching here.

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Pistachios – Your Powerful Nutritional Punch!

Pistachios - Your Powerful Nutritional Punch!Pistachios are edible seeds of the pistachio tree, member of the cashew family. They are nutrient-packed nuts that can be enjoyed both as a healthy snack or as part of a delicious recipe. Available both in the shell (in-shell) or with their shell already removed (shelled), they’re typically sold roasted and salted, although unsalted options are available, as well as some flavoured varieties, too.

How Does It Give a Powerful Nutritional Punch?

  • Loaded with Vitamins and Minerals: Pistachios are a rich source of protein, dietary fibre, several minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium and selenium. It is also a good source of vitamins like vitamin A, K, C, E, B6, B1, B2, B3, B9, and B5.
  • Good Source of Antioxidants: They contain more antioxidants than most nuts and seeds, second only to walnuts and pecans. You can literally “see” the nutrients through the various colours in pistachio. The green and yellow colour of the actual nut comes from lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
  • Lowest in Fat: A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 3.5 grams are polyunsaturated, and 7 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
  • Cholesterol-Free: Pistachios have the highest phytosterol content (214 milligrams per 100 grams) amongst nuts. Phytosterols come from plants and because they have a similar structure to cholesterol, they compete with cholesterol for absorption by the body, ultimately limiting the amount of cholesterol absorbed.
  • Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Pistachios are a great plant-based protein option for everyone, but especially those eating a vegetarian or vegan diet.

Health Benefits of Eating Pistachios

  1. Heart Health: A number of studies have shown that pistachios significantly reduced total cholesterol and the “bad” LDL-cholesterol levels while increasing the “good” HDL-cholesterol level. They may increase antioxidant concentrations, which is linked to improved dilation of blood vessels as a result of a reduction in inflammation.
  2. Weight Management: It may seem counterintuitive but eating pistachios—a high-fat, calorie-dense food—has actually been associated with weight management. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less .
  3. Gut Health: Pistachios are high in fiber, which moves through our digestive system mostly undigested. But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into inflammation-fighting short-chain fatty acids, & also results in decreased the number of lactic acid bacteria. It also increases the number of butyrate-producing bacteria in the gut more than eating almonds does.
  4. Blood Sugar Control: Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar. Also rich in fiber and healthy fats, antioxidants, magnesium, carotenoids and phenolic compounds, which are beneficial for blood sugar control.
  5. Good For Eye Health: Pistachios are rich in antioxidants lutein and zeaxanthin, which are essential for eye health, as they reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
  6. Prevents Cellular Damage: As our cells grow older, they accumulate oxidative damage due to the presence of free radicals, which can cause considerable damage to cells. Pistachios, being rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, has oxidative damage-fighting benefits which also play a key role in reducing the risk of disease, such as cancer.

How to Include Pistachios in Your Diet?

One of the simplest ways to enjoy pistachios is as a snack on their own. You can also throw chopped pistachios on your yogurt or morning oatmeal or use them as a crunchy topping for your salads. Pair pistachios with a piece of fruit for your afternoon snack, their fiber, fat and protein will keep you satisfied.

Takeaway

Pistachios are very nutritious. Regularly eating pistachios may be a good way to improve health and wellbeing. But stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 30gm a day. Before you begin eating them, do consult with your doctor, nutritionist or dietitian.

For more on nutrition and healthy eating, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Food And Nutritional Guidelines for Healthy Kids

Healthy Food for ChildrenEvery parent, at some point, has faced an issue with food and children. On one hand, children can be quite fussy about the food they eat and on the other, they need the right food and nutrition. How do you bridge the gap? How can you feed your children nutritious food and get them to like it too?

While every child has his/her own preferences, we will share the essential food groups that must be included in your child’s diet as well as food options you can choose to get your child on the right side of healthy!

Carbohydrates and Proteins  

Grains are a good source of carbohydrates. They provide much-needed energy by children to carry out their day to day activities. We can get carbs from oatmeal, quinoa, millet, wheat bread and multigrain roti. This can be mixed with protein sources such as bread with peanut butter or almond butter, upma (cooked Semolina) with peanuts or Poha (flattened rice cooked) with a few dry fruits. Idli (steamed rice cakes) with sambar (vegetable curry) or roti (flat wheat bread) with dal (lentils) or beans or an egg sandwich can be opted for in order to make the meal nourishing.

Since proteins are the building blocks of the body, they promote growth and development. Kids need 1gm of protein for every kilogram he/she weighs. Few other examples of protein sources which you can opt for are peas, chicken, seafood, unsalted nuts and seeds.

Fruits

Fruits either in the morning or evening will give your kids a boost of vitamins, minerals and antioxidants. They will boost your child’s disease-fighting ability not just now but in the future as well. Keeping in line with the old adage, “An apple a day keeps the doctor away”, try to incorporate at least one fruit in their meal.

Although, there are certain rules of eating fruit. It should not be consumed along with a meal or immediately after meals. This is because the fruit might rot when mixed with any food you have eaten. It is safe to consume them at snack time. You can add a few pieces of fruit in his or her lunch box or can give it separately so they can eat it with mini intervals.

Vegetables

Encourage your kids to eat veggies. We understand that it is difficult to get your children to eat vegetables. An option that you could explore is smoothies. Some greens with a dash of any fruit they like, mixed with jaggery or honey can be a delicious treat! You could also make sprouts salad, peanut salad or chicken salad with a few vegetables like corn, tomatoes, peas, carrot or a vegetable liked by your child.

Good Fats

Try to incorporate some good fats. Fats help in the development of the brain, nerves and eyes. Examples of good fat are nuts like almonds, pista, cashew nuts and peanuts. Avoid these if your child is allergic to any nuts. You can also include seeds like chia, basil and mix them with fruit juice. More examples of good fats include avocados, olive oil and canola oil. The best way to consume oils is by sprinkling them on salads and nuts. Seeds can also be sprinkled with the aforementioned oils. You can also add them to any sandwich or toast.

Focus on reducing junk and fast food which are high in sugars, fats and low in important nutrients. They are easily available and tempting but they increase the risk of obesity, juvenile diabetes, asthma and allergies. Always try to make your kid’s plate colourful and attractive.

Dairy

Dairy plays an important role in keeping your little one’s bones strong. To ensure that your child has stronger teeth and bones, add one or two cups of milk to their diet. If your child does not like milk, go for Greek Yogurt which is available in many flavours. In case your child is lactose intolerant, go for almond milk, soy milk or opt for lactose-free milk.

Water Intake

Lastly, keep an eye over your child’s water intake. Water helps in various bodily functions such as absorption and digestion of food as well as excretion. Lack of water may leave your child dehydrated. Do not opt for carbonated beverages. Avoid tea or coffee as they don’t need it at such a tender age. Yes, you can give them tea but ensure that it is herbal like chamomile or green tea. You can also opt for healthier options such as a ginger turmeric drink which will reap positive health benefits for your child.

We hope the food and nutrition guidelines above help you and your growing child. Do leave your queries in the comments below! For more on Children’s Health, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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All You Need to Know About Flaxseeds

everything about flaxseedsWhen it comes to nutrition and fitness, Flaxseeds (Lineseeds/Alsi) is the most commonly heard terms these days. The way fashion trends keep pouring in, you will see food ingredients also hitting the market as and when research finds out something important.

Flaxseed is one of the important ingredients in the market right now. You will see Flaxseed Oil on the shelves of most grocery stores, Ground Flaxseeds used in various recipes and Whole Flaxseeds tempered beautifully on cookies and bread.

People are talking about Flaxseeds a lot as doctors and dietitians are recommending it to people who want to lose weight. It is being recommended to those who are suffering from cancer, heart problems, diabetes and various other diseases.

Everyone is wondering what magical powers do these tiny oval-shaped, flat, glossy and pointed at one end ingredient have?

It has magical powers in the form of three magical nutrients.

  1. Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects
  2. Lignans, which has both, plant estrogen and antioxidant qualities
  3. Fiber: Flaxseed contains both the soluble and insoluble types

Yes, these three magical nutrients are capable of fighting so many deadly diseases. Let’s have a look into it.

Health Benefits of Flaxseeds

Cancer: Omega 3 fatty acids and lignans present in Flaxseeds have a protective effect against breast, prostate and colon cancer. They block the enzymes which are involved in hormone metabolism by interfering with the growth and spread of tumor cells, thus, preventing cancer.

Cardiovascular Health: Omega-3s present in Flaxseeds reduce the hardening of arteries, which keeps plaque from being deposited in them. This automatically helps in keeping the heartbeat normal. As a result, blood pressure is kept under control and it takes care of the overall cardiovascular system.

Cholesterol-lowering effects of Flaxseeds are the result of the combined benefits of the Omega-3 ALA, fiber, and lignans.

Inflammation: Omega 3 and lignans present in Flaxseeds are known to block the release of certain pro-inflammatory agents which help in reducing the inflammation that accompanies certain illnesses such as Parkinson’s and Asthma.

Diabetes: Daily intake of Flaxseeds improve the blood sugar of people suffering from diabetes.

Relieves Constipation: Flaxseeds and Flaxseed Oil act as natural laxatives and give you relief from constipation.

Some Facts on Flaxseeds

  1. Whether you have it in the whole form or ground form, what we need to know is that just swallowing Flaxseeds like a medicine with water won’t give you the desired results. The seeds need to be broken to get the Omega 3 nutrients which are present in it. If you are eating whole Flaxseeds, chew them properly. If you are grinding it, grind it fresh every time you want to consume it.
  2. The best place to store Ground Flaxseeds is in the freezer. The freezer will help maintain the nutritional content of Grounded Flaxseeds by preventing oxidation.
  3. If you are not grinding Flaxseeds, then the outside shell in the whole Flaxseeds acts as the protective shield of itself which keeps the fatty acids inside well protected. As long as whole Flaxseeds are dry and of good quality, it can be stored at room temperature for up to a year.

Creative Ways to Eat Flaxseeds

  1. You can start your day by adding Ground Flaxseeds in lukewarm lemon water. Drink this early in the morning to detox your body.
  2. Addition of Flaxseed to your regular breakfast cereal will give your boring bowl a fresh, nutty flavor. You can also add them to smoothie bowls, or yoghurt.
  3. Prepare a nice evening snack with fruits, Yoghurt and add this tint of nutty flavor to it.
  4. Adding it to milkshakes will also change the flavor of the shakes giving it an exotic nutty flavor.
  5. Add it to your regular veg curries as they won’t get noticed when added to soups, enchilada casserole, chicken parmesan, chicken meatballs, etc.
  6. Lastly substitute a part of flour with Ground Flaxseed in recipes like cakes, muffins, breads, pancake, etc.

In conclusion, these small and nutty seeds which are highly rich in Omega 3 are extremely beneficial for our general health.

Did we miss out on any benefits of Flaxseeds? Would you like to know more? Drop us a comment below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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