Healthy eating Archives

September 19, 2021 By Yogita Agarwal 1 Comment

Healthy Eating: Sweet Potato Sprouts Tikki

If you’re all out of breakfast ideas or are tired of the repetitive choices you have, let’s take your breakfast or evening snacks up a notch with this Sweet Potato Sprouts Tikki recipe! This mouthwatering delight is rich in healthy carbs and protein – just the kind of kick you need to get your day started!

What You Will Need

Sweet potato – 1 cup (mashed)
Boiled sprouts – ½ cup
Broccoli – 1 cup (cut into florets)
Grated homemade Paneer (chenna) – 3 tablespoon
Sattu powder- 2 tbsp
Chat masala – ¾th tsp
Turmeric – ¼ tsp
Ajwain or carom seeds – ¼ tsp
Roasted cumin powder – ½ tsp
Black pepper powder – ½ tsp
Coriander – 2 tsp
Salt – as per taste
Olive oil – as needed.

How To Prepare

Place sweet potato in a pressure cooker and cook it for 3-4 whistles.
Meanwhile, boil water and add broccoli florets to it. Cook for 2 mins and drain the water completely (or you can steam it for 5-7 min).
Grind the broccoli in a blender coarsely (just for a few seconds. It should not be like a paste). Squeeze the excess water from the ground Broccoli.
Take one peeled potato in the mixing bowl and mash it well without any lumps.
Then, add the grounded broccoli, grated paneer (chena), sattu powder, turmeric, chat masala, boiled sprouts, cumin powder, black pepper, ajwain, coriander and salt.
Mix well into a dough and divide into equal portions. Make equal sized balls and flatten them into tikkis.
Heat a pan with a few drops of oil and place the tikkis over it. Cook it on medium to low flame from both the sides till it turns golden.
Serve hot with green chutney!

Highlight of the Sweet Potato Sprouts Tikki

The Sweet Potato Sprouts Tikki is rich in healthy carbs, protein, fiber and low in fat. It’s a complete meal.
Good choice for kids, pregnant & lactating mothers too.
It is made up of sweet potato, which has several health benefits. It is rich in Antioxidant called beta carotene, which helps increase Vit A .
It has a good amount of soluble and insoluble fiber along with vitamins and minerals like Vit C, Potassium, Manganese, Vitamin B6, Vitamin B5 and Vitamin E.
The added sprouts, homemade paneer (chenna) and sattu are good sources of protein.
The added broccoli and coriander adds a good amount of fiber content.

We hope you enjoy this recipe! Do share your thoughts in the comments below. For more Healthy Recipes, check out Healthy Reads or get them directly from your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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September 17, 2021 By Namrata Gullapalli 3 Comments

5 Foods That Fight Acid Reflux Naturally

I am sure that we are all a little too familiar with the term acidity or more particularly acid reflux. It is a condition that causes a burning sensation in the lower part of our food pipe. Basically, the digestive process in our stomach spills back into our oesophagus due to relaxation of the valve dividing them. As we all know, stomach juices consist of Hydrochloric acid (HCl) – which is not good for the membranes of our oesophagus – hence, the burning sensation.

Usually such situations can be brought under control by using a base neutralizer such as baking soda, ENO, etc. But such solutions are not viable because they provide temporary relief along with a strong possibility of a worse acidic rebound. This calls for an alternate solution, a natural one preferably.

How To Fight Acid Reflux Naturally With Food

Popped Rice: It is very alkaline in nature, easy to digest and moreover absorbs the excess acid from the stomach. It is famous in Maharashtra and is called as “Salichya Lahya” which is the part of Diwali prasad. Just eat a handful of these with ‘Khadi sakhar/Mishri’ (Rock candy) or boil the lahya in water, cool the water, strain and drink. It helps with acidity. This low calorie snack absorbs the residual acid and neutralizes the stomach’s pH. Popped sorghum (jowar) is a decent alternative to this.
Banana: is a fruit that can be found everywhere. It has multiple health benefits and preventative abilities that many people tend to overlook. We just think that they are healthy and consume them. Their high roughage content helps strengthen our digestive system which in turn helps in prevention of indigestion. The soluble fibers present in the banana wash away the food remaining in the digestive tract. Those sticky food morsels serve no purpose except to create unnecessary acid. All this along with the added bonus of nutrients like potassium, Magnesium, vitamin C, antioxidants and phytonutrients.
Ash Gourd: This food item right here is slightly elusive. It belongs to the family of cucumbers. It’s also known as green pumpkin or white melon. The symptoms of acid reflux syndrome can be alleviated by its active principles such as Terpenes, Flavonoid C, glycosides, and sterols. They have antioxidant properties that help in inhibiting gastric mucosal damage. Five teaspoons of boiled ash guard along with jaggery 2 times a day is the best way to get instant relief. You can also make juice, raita or sabji.
Raisins: Despite their tiny size, raisins pack a punch full of nutrition! The fiber in it absorbs excess stomach acid. Raisins also contain minerals such as potassium, magnesium, copper and iron which help in balancing acid levels as these minerals are alkaline or basic on the pH scale. Soak 10-15 raisins in water overnight and consume them as first thing in the morning (along with the water).
Potatoes: Bland starches are a good choice when it comes to foods that are easy on the stomach linings. Potatoes contain easily digestible fiber that can help neutralize stomach acid. Potato is naturally alkaline, rich in potassium salt which helps restrict acidity. Try baked, boiled, or mashed potatoes only and strictly avoid the fried ones.

It’s always best to use the most natural and easily accessible solutions possible. The above foods not only provide relief from acid reflux but also contribute to a healthy lifestyle! Try them now if you’re facing this condition and let us know your thoughts in the comments below!

For more information on acidity and acid reflux, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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September 12, 2021 By Luke Coutinho 2 Comments

Portion Control: The Right Method To Lose Weight

The concept of weight gain and weight loss will always remain the same, irrespective of any new theories on molecular science and diet, blood group diets, fad exercise programs, restrictive diets etc. The fact is that Your body will only use how much it needs of the food you eat for its functions. Anything extra will get stored away, leading to possible fat gain.

If you are very famished, and your only option is a slice of pizza, you should eat it. Your body will break it down for the energy it needs. What it may not be able to do is break down a couple of slices of pizza, with a portion of pasta and a tiramisu. This ultimately brings us to the point of controlling our food portions. How much is enough for our body?

I would say that only you can tell by being aware. Eating 2-3 Rotis (Cooked plain flat breads) at night or at lunch is probably out of habit. It’s what you have done since you were growing up. But, the situations are different. You ate more when you were probably more active and younger with a quicker metabolism.

Things change. Everything changes, including the way your body works and breaks down food, year on year. What if your body really can do with just 1 roti instead of 3? What if your body can do with a small scoop of ice cream instead of a large or super-sized portion? What if you really don’t need 6 small meals in a day? What if you could still enjoy your dessert or piece of cake, but share it, so you don’t get into a deprivation mode?

Most humans eat more than their bodies require. Especially with the massive choice of culinary delights available, the eye appealing desserts, the way food is plated etc. it works on our minds to a level that we crave it. And that’s OK! I love good food too… who doesn’t?

The problem is, we eat too much of it and there reaches a point when the body does not know what to do with the crazy amounts of food we eat, so when you see your belly/tummy, mid riff, waist start to expand, that’s your body telling you, ‘You are eating too much’ OR ‘You are not exercising sufficiently or you are not using all this excess energy that you are feeding me’

And what takes months or even years to develop into abdominal fat, as humans we always want things to happen for us quickly. Instant gratification. Instant results, and then we get crazy and desperate to lose that tummy, choosing options that can create more harm than good for the other parts of our body. We get into intensive exercises, and damage our knees and backs. We get on crazy diets and lose a little weight along with bone density, and key nutrients.

PORTION CONTROL is difficult, yet the easiest way to lose weight, keep it off. Moreover, it’s a lifestyle change, something that can change this whole obesity epidemic. We all struggle with food. This maybe the solution to eating our favorite food, yet controlling the portions and being fair to our bodies.

India needs a portion control plate like it’s there in the US. It is such a simple tool that will teach people how to eat? How to eat the right quantities? Without feeling deprived. It can teach children all about the right portions that they should serve themselves, and I envision families using this portion control plate to serve themselves and build a culture of eating clean and right.

I, in fact, used it for a month, serving myself everyday using this portion plate and at first I thought the quantity was too less but, quickly figured I was eating more than I needed. I used a 1 cup portion serving for a few days and then cut back to a half cup serving at dinner. Like all habits, it took a few days getting used to but, all I can say now is, I am eating lesser for sure and I don’t feel hungry after doing this.

This beats all fat loss pills, which anyways never work. This teaches you to eat the right way and anything that works towards making a shift in your lifestyle, is worth it, is sustainable and is the right way to go. Once you get into the habit of controlling your portions and knowing how much your body really needs, you then begin to automatically apply the same when you eat out.

You can try this simple yet effective tool to change the way you eat and control or lose weight. Moreover, using this will ensure you eat a balanced meal of carbs, protein, fats and veggies.

We hope this article on portion control helps you! To know more about portion control, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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September 11, 2021 By Urvi Gohil Leave a Comment

Healthy Eating: Vegetable Masoor Rice

Can there be this one quick and easy meal which can fulfill all your nutritional needs? What if we told you there is! It is a personal favorite called the Vegetable Masoor Rice!

This pot recipe gives you all the required nutrients such as carbohydrates and proteins. Thanks to the veggies, it also has fiber, antioxidants and essential vitamins! This meal can be enjoyed by all members of your family.

Ingredients for the Vegetable Masoor Rice

Overnight Soaked Masoor – 1 cup
Soaked Rice (2hr) – 1.5 cup
Finely Chopped Onion, Carrot, French Beans – ½ Cup Each
Green Peas – ½ Cup
Finely Chopped Coriander – 2 tbsp
Ginger Garlic Paste – 1 tbsp
Mustard Seeds, Cumin Seeds – ½ tsp each
Bay Leaf – 1
Small Cinnamon Stick
Red Chilly Powder – 1 tbsp
Turmeric – 1 tsp
Garam Masala – 1 tsp
Oil – 1 tbsp

How to Prepare

Heat oil in a pan on a medium flame.
Add bay leaf, cinnamon, mustard seeds and cumin seeds in the oil. Once the seeds crackle, add onion to the pan now and sauté.
After the onions turn golden brown, add ginger garlic paste and sauté for few seconds.
Add drained Masoor dal, carrot, beans and green peas to the mixture.
Next, you add turmeric, red chilly powder, garam masala, salt and mix them well.
Add the soaked rice and mix well.
Follow it up with 3 cups of water and allow it to cook in the pan till the water evaporates on medium flame.
Once the water evaporates, cover it with a lid and allow it to cook for another 5-7 minutes.
When cooked, garnish the rice with coriander and serve hot!

Please Note: you can also use sprouted mung or Spilt Chana dal instead of Masoor.

Highlights of the Recipe

It is the best main meal ever! Eat this rice along with tomato, onion and cucumber raita. It tastes amazing.
It is extremely satiating and a good way to make your family eat vegetables and a rarely used pulse like Masoor.
This is your best pick for lunch and dinner!

Did you enjoy this healthy Vegetable Masoor Rice recipe? Do try it out and leave your thoughts in the comments below!

For more Healthy Recipes, check out Healthy Reads. You can also get these delicious recipes directly from your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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