Eat Healthy Archives

April 10, 2021 By Neha Goyal Leave a Comment

Healthy Eating: High Protein Hariyali Appe

Green veggies are available throughout the year and these veggies can really help you boost your mood. But, apart from boosting your mood, what if these greens gave you a high protein boost? Let’s try making these delicious, crispy on the outside yet warm and tender on the inside, high protein Hariyali Appe that will help kickstart your mornings!

What You Will Need

Semolina (Suji) – 1½ cup
Green peas – 1 cup
Curd – ¾ cup
Cashews – 8-10
Oil for tempering – ½ tsp
Cumin seeds – ¼ tsp
Asafoetida – 1 pinch
Chopped green chilly – 1 tsp
Grated ginger – 2 tsp
Baking soda (optional) – ½ tsp
Salt to taste
Water as required

How To Prepare

Soak green peas and cashews for 10 minutes, then grind these using ¼ cup water.
In a bowl, take semolina, add curd, green peas paste, green chilly, ginger and salt. Mix everything together to make a smooth batter using water as required.
Heat the oil in a tadka pan and add the cumin seeds. When it starts crackling, switch the flame off and add asafoetida.
Add this tempering in the batter and mix everything together. Keep this batter aside for 15-20 minutes.
Check the consistency of the batter once again and add more water if required.
Heat the appe mould on medium flame. Pour a spoonful of batter in each cavity and cover the pan to let the Appe steam nicely while getting crisp from the bottom.
Flip & cook the other side as well but don’t cover it this time.
Remove from the pan and serve hot with green or coconut chutney.

Highlights and Tips For The Hariyali Appe Recipe

This recipe is high in protein and fiber – it makes a perfect choice for those who are looking for vegetarian recipes providing enough protein.
Just like regular Appe, you can add more chopped veggies of your choice to make it more fiber rich.
You can also use ⅓ Dalia powder or multigrain atta to replace semolina in this recipe.

We hope you enjoy this high protein Hariyali Appe recipe! Do try it out and share your experience in the comments below or share it on social media, tagging GOQii. For more healthy recipes, check out Healthy Reads or tune in to LIVE cooking sessions on GOQii Play.

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March 26, 2021 By Poornima Seth Leave a Comment

Superfood Battle: Spirulina vs Moringa

Spirulina vs Moringa

Though moringa and spirulina are complete plant proteins as they contain all nine essential amino acids. Moringa has been showing up strong with other Super greens, like matcha, spinach, and kale. This time I would like to compare it with everyone’s favorite blue-green algae, spirulina. But before we get into the Spirulina vs Moringa debate, let’s understand what these two are.

Spirulina is blue-green algae that grows on both fresh and saltwater. These tiny algae are packed with nutrients. In modern times, spirulina can provide many benefits. It is a rich source of protein and also a good source of beta-carotene, various minerals, and gamma-linolenic acid, an essential fatty acid. Spirulina is available in the form of capsules, tablets, and powder and can be incorporated in certain foods and beverages such as energy bars, popcorn, and smoothies.

Moringa Oleifera (drumstick tree) has been praised for its many health benefits for thousands of years. It is very rich in antioxidants and bioactive plant compounds which are good for health. So far, scientists have only investigated a few of the many reputed health benefits. It is known by many different names, such as drumstick tree, horseradish tree or ben oil tree.

Spirulina is a mighty protein beast, as it is high in protein as it actually holds the number one position on two points: highest protein content per calorie, and highest protein content per ounce. As 100 g of spirulina contains 58 g of protein. But you know we are not here just tell you how great spirulina is. For this battle, moringa will be depending on a few standbys: its high iron content, as well as its respectable amounts of vitamin A, calcium, and fiber.

So, without wasting time let the Battle of the Greens begin!

Spirulina Vs Moringa

For this Spirulina vs Moringa debate, we will be comparing 10g (about 1 tablespoon) powder of each.

	Spirulina	Moringa
Protein	5.75g	2.7g
Calcium	174mg	12mg
Iron	15.8mg	2.85mg
Fiber	3.3g	0.36g
Vitamin A	910iu	57iu
Potassium	140mg	136.3mg
Carbohydrate	5.1g	2.39g
Sodium	2mg	105mg
Calories	35	29
Vitamin C	0.99mg	1.01mg

Antioxidants Properties

Both Spirulina and Moringa are excellent sources of antioxidants. Each of them contains several different antioxidants, but spirulina falls just a little short when compared to moringa.

Moringa contains almost 40 known antioxidant compounds, whereas spirulina contains almost half of that. As moringa contains a great number of antioxidants in terms of the overall content, this round also goes to moringa.

Side-Effects

Moringa is considered to have no side effect, but the roots can be very poisonous. This is why one must keep in mind that only moringa fruit, leaves or seeds are meant for human consumption. Spirulina on the other hand has some potential side effects, although they are seemingly rare. The various side effects include stomach ache, constipation, dizziness – pretty much the usual suspects. According to the National Institute of Health, “People with autoimmune diseases – such as lupus, rheumatoid arthritis (RA), multiple sclerosis (MS), and pemphigus vulgaris – might have to avoid spirulina because these blue-green algae may have immune-boosting properties, which in turn might worsen the symptoms of auto-immune diseases”. The NIH also points out that spirulina contains amino acid phenylalanine, which may worsen phenylketonuria, so people with this metabolic disorder should also avoid spirulina.

We’ll call this round a wash given both super greens carry some risks, however minimal they may actually be.

Final Verdict: Who Wins?

Moringa knocks out spirulina 7-3 with several definitive points and wins. As it turns out, spirulina is kind of a one-trick pony as it just has high protein content, it really wasn’t very competitive in any of the other categories. Both moringa oleifera & spirulina, in the case of antioxidants, each contain several different antioxidants, but spirulina falls just a little short when compared to moringa. In case of side effects, both super greens carry some risks, but here as well, moringa hits the goal in case of autoimmune diseases. So if we take an overall review, I feel moringa wins!

We hope this article on Spirulina vs Moringa helps you make healthier choices! Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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March 2, 2021 By Yogita Agarwal 1 Comment

Foods That Help You Boost Your Mood

When we feel emotionally low, feel sad, anxious or frustrated, we get tempted to eat food that can lift our spirit. But in the bargain of improving our mood, we end up binging on sweets and junk food. These unhealthy foods can have negative outcomes of their own. So, to avoid those unwanted outcomes on your body, let’s look at healthy food sources that can help you boost your mood!

Foods To Help You Boost Your Mood

Fermented Foods: The fermentation process allows the bacteria to thrive in foods, being able to convert sugars into alcohol and acids, creating probiotics. This helps increase serotonin levels. Kimchi, kefir, yogurt, kombucha and kanji are the sources of probiotics that support gut health and a healthy gut can help you boost your mood!
Fatty Fish: are rich sources of 2 types of Omega 3 – DHA (Docosahexaenoic acid) and E (eicosapentaenoic acid), both help lower the levels of depression. Salmon and albacore tuna are fishes we can include in our diet.
Dark Chocolate: helps to improve mood as it may release a cascade of feel-good compounds such as caffeine, theobromine and N-acylethanolamine which is a substance chemically similar to cannabinoids that have been linked to improved mood. It is high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation.
Banana: is a rich source of vitamin B6. It helps in the synthesis of neurotransmitters dopamine and serotonin. It is an excellent source of natural sugar and good probiotics, so it helps in keeping our mood up.
Whole Grains: like steel-cut oatmeal, quinoa, brown rice, amaranth, millet, bulgur and wild rice are important sources of B vitamins, nutrients vital for brain health. Vitamin B1 (Thiamine) helps in turning glucose into energy, vitamin B5 (pantothenic acid) helps in the production of the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6 is needed to convert the amino acid tryptophan into serotonin, and vitamin B12 helps in the production of neurotransmitters serotonin and dopamine, which can boost your mood.
Berries: are packed with a wide range of antioxidants and phenolic compounds, which play a key role in combating oxidative stress and an imbalance of harmful compounds in our body. They are a good source of anthocyanins – the pigment in blue-purple colored berries, which helps lift the mood.
Nuts and Seeds: are a good source of plant protein, healthy fats, and fiber. They are a good source of amino acids, which help in the production of serotonin. Seeds like sesame, pumpkin and sunflower aid brain function and can help in making you feel better.
Coffee: Caffeine has been found to trigger the release of brain chemicals such as dopamine, which is important for performance and mood. Caffeine helps in the prevention of a naturally occurring compound called adenosine from attaching to the brain receptors that promote tiredness, therefore, increasing alertness and attention.
Beans and Lentils: are high in fiber and plant-based protein. They are full of feel-good nutrients. They are an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA), all of which are important for regulating mood. Vitamin B plays a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, can make us feel low.
Leafy Green Vegetables: Spinach and other green vegetables contain folate. Green leafy veggies are an amazing source of vitamin B, fibre, iron, and folate which can help in improving brain function and produce neurotransmitters that help in boosting mood. Adding a good amount of green veggies to your diet will not only boost your mood but your overall health as well.

With the above food, you should also exercise regularly, sleep for 7-8 hours and focus on the quality of sleep, manage stress and stay hydrated! We hope this article helps you. For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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December 16, 2020 By Jigna Sheth Leave a Comment

11 Reasons Why You Should Include An Avocado In Your Diet

Avocado is a pear shaped, stone fruit, grown specifically in warm climates. It is also called as butter fruit in India because of its creamy and buttery texture. It is a unique super food. As most fruits are high in Carbohydrates, Avocado is high in healthy fats, being the only fruit which provides substantial amounts of healthy monounsaturated fatty acids (MUFA) that do not stack up as calories but help in the lubrication of joints and aid weight loss as well.

How Can An Avocado Improve Your Health?

Immensely nutritious: They are naturally nutrient-dense and contain a wide variety of nutrients, including 20 different vitamins and minerals. Approximately 100 gms of Avocado contains 160 calories, 14.7g of fat, 7mg sodium, Carbohydrates: 8.5g of which fiber is 6.7g (net carb is 1.8 g appx), 6.7g fiber, 0.7g of sugars and 2g of protein. They also contain other nutrients such as Vit K, Vit E, Vit C, Folate, Potassium and some B vitamins.
Is a heart healthy fruit: Avocados are rich in antioxidants and monounsaturated fats which keep the heart healthy and reduce the risk of stroke. Eating avocado can also regulate LDL and HDL cholesterol levels, as well as blood triglycerides.
Helps regulate Blood Pressure: Avocados are a very good source of potassium. It is low in sodium, contains 3 times more potassium than banana and helps control blood pressure.
Aids weight loss: It is highly satiating which keeps us fuller for longer, delaying hunger pangs.
Good for the eyes: Avocado is high in Beta carotene and antioxidants which helps improve eyesight. It also contains lutein and zeaxanthin which lowers or delays the risk of cataract.
Helps absorb nutrients: Avocados can act as a “nutrient booster” by aiding the increase in absorption of fat-soluble nutrients such as vitamins A, D, K and E. Say, if we add Avocado or avocado oil in a bowl of salad or salsa, it would improve its antioxidants absorption.
Avocados are great for pregnant mothers and also boosts foetal development: It is high in folate, potassium, fiber, monounsaturated fats, and lipid-soluble antioxidants — all of these improves maternal health, quality of breast milk and healthy foetal development.
Packed with Fibers: An avocado is a high fiber food with approximately 6-7 grams per 100 gms of fruit. Fiber has important benefits for weight loss, relief in constipation and improving metabolic health. It also lowers the risk of colon cancer.
May prevent cancer: Some studies show that a high-MUFA diet can protect against the risk of certain cancers, including prostate, colon, stomach, pancreatic, and cervical cancers. Avocados are not only beneficial in preventing cancers, they may also have a role in cancer treatment. In fact, some researchers have shown that the phytochemicals in avocados may selectively inhibit cancer cell and pre-cancerous cell growth.
Improves Arthritic pain: Saponins found in avocados are associated with relief in knee pain or hip pain occurring due to osteoarthritis.
Keeps the skin healthy and glowing: It is rich in vitamin E and C – both of these are essential in keeping the skin healthy and glowing.

Lastly, Avocados are easily available and incredibly delicious. They can be paired with anything from salads to soups, smoothies and various other recipes. To keep a cut avocado fresh, you can add lemon juice to it which slows down the oxidation process, preventing it from turning brown.

So what are you waiting for? If any of these benefits appealed to you, head out and stock up on your avocado supply but do consult your doctor, nutritionist or dietitian before making any changes to your diet. Do leave your thoughts in the comments below. For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Eat healthy and #BeTheForce