Healthy eating Archives

January 19, 2021 By Yogita Agarwal 2 Comments

Tired All The Time? Start With These Superfoods

Do you feel tired all the time? Do you wish for sleep or rest more often than you should? There are a wide range of causes that trigger tiredness and these include medical issues such as a thyroid disorder, heart disease, diabetes, etc. The lifestyle related causes include alcohol or drug abuse, lack of regular exercise, exertion, jet lag, large meals et al. Thankfully, there are few superfoods that can help us to overcome it.

Which Superfoods Can Help With Tiredness?

Superfoods are high in nutritional density and provide a substantial amount of nutrients with low calories. They are high in vitamins, minerals, and antioxidants. They can re-energise you. Try these superfoods to overcome tiredness!

Chia Seeds: These tiny seeds are packed with nutrients. They are a good source of Omega -3 fatty acids, protein, iron, calcium and fiber. They are an excellent source of antioxidants. When soaked in water, they absorb water and expand 10x their size and help us feel full for a longer time. We can add it to smoothies, shakes or have it with water.
Fruits: such as Watermelon contain 90% of water, have vitamins, minerals and antioxidants that combat dehydration – one of the reasons for tiredness. It also has amino acid L-citrulline which can help reduce muscle soreness. Bananas are a good source of potassium, magnesium, vitamin B, vitamin C, fiber, antioxidants and phytonutrients. They provide ample amounts of energy. Avocado as well, is a powerhouse of energy with vitamins such as B, C and E, minerals like folate and potassium, monounsaturated fats and help keep a control on blood sugar spikes as well.
Kale: This leafy vegetable is a storehouse of vitamins, minerals and antioxidants. It is a good source of iron which carries oxygen to our tissues and cells – much needed for us to thrive. It is an amazing source of calcium, folate and vitamin B. Kale is a low density food which aids weight loss and obesity that are linked to tiredness.
Almonds: are a good source of protein, fiber and healthy fats. Almonds have vitamin B, which helps convert food into energy. It also contains magnesium which helps us fight muscle fatigue. A handful of almonds are a good mid-meal.
Dates: are excellent sources of energy. They are high in carbs which provide instant energy. It is packed with fiber, calcium, phosphorus, potassium, magnesium, zinc and iron. It’s an amazing source of antioxidants like flavonoids, carotenoids and phenolic acid. It’s sweet in nature so can be used as a sweetener.
Spinach: is a powerhouse of nutrients, It contains vitamins like C, K B6, B9 and E, minerals like potassium, magnesium, folic acid, iron and calcium. Adequate amounts of vitamins and minerals are essential for energy production. Low levels of iron can cause fatigue.
Egg: Do you remember the slogan “Sunday ho ya Monday Roj khao ande”? It’s actually true, as an egg is an excellent source of high biological value protein and healthy fats which can keep us energized. It is a good source of vitamins and minerals which are vitamin D and B12, iron and choline.
Dark chocolate: is a great source of iron, copper, magnesium, zinc, phosphorus and flavanols. Is a rich source of theobromine which is a stimulant that works the same as caffeine. Polyphenols in dark chocolate have positive effects on serotonin levels which helps us to lift up the mood and energy levels.
Quinoa: It’s a grain crop which is high in carbs, protein, fiber, manganese, magnesium, phosphorus, potassium, copper, iron, zinc and folate. It is also a good source of vitamin B and E, and various antioxidants. Although quinoa is high in carbs, it has a low glycaemic index, so it releases energy slowly and sustains for a longer time.
Sattu: It is generally made by Bengal gram (Chana), which means it is high in protein. It is a low cost, so-called poor man’s protein. It Is rich in fiber, calcium, iron, manganese, magnesium and low in sodium. It provides instant energy with a cooling effect. So it’s best consumed during summer.

Try these foods in your diet especially in morning hours to boost your energy levels and fight tiredness. With these we need to focus on 20 to 30 min regular exercise, balanced meals, adequate sleep, proper hydration and stress management. Do consult your doctor before trying any of these superfoods.

For more on healthy living, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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January 16, 2021 By Urvi Gohil Leave a Comment

Healthy Eating: Dates and Nuts Custard

The festivities might be over but that doesn’t mean you can’t treat yourself to some tasty, healthy and absolutely delicious dessert! Here’s a dates and nuts custard that you can eat guilt-free. It is easy to make and completely sugar-free. This recipe can be made with basic ingredients in your kitchen. Let’s get started!

What You Will Need

Seedless dates – 1 cup
Hot boiled milk – 1 cup
Cold milk – 2 cups
Banana – 1
Vanilla essence – 1 tbsp
Mix dry fruits (cashew, almonds, walnuts, pistachios) – 1 cup
Raisins – ½ cup
Sliced strawberries – ½ cup
Corn flour – ½ cup
Desiccated coconut – ½ cup
Cinnamon powder – 2 tbsp

How To Prepare

Soak 1 cup of dates in boiled milk for 30 minutes.
In a blender, add cold milk, 1 banana, soaked dates along with milk and vanilla essence. Blend till smooth.
Strain the contents in a big bowl to get rid of unwanted lumps.
Now, add in the corn flour and mix it very well to a fine batter.
Heat a pan and pour the contents, stir continuously until it is thick and reduces the moisture but is still a little runny.
Place the serving bowls and let us start plating.
First layer the bowl with dates and milk custard, sprinkle some cinnamon powder, add the desiccated coconut, place the mix nuts generously. Add a few raisins and top it up with 3-4 slices of strawberry.
Allow this to set in the fridge or even outside if the temperature is cool, for 20-30 minutes. Your Date and Nuts Custard is ready!

Highlights of the Dates and Nuts Custard Recipe

The custard has zero sugar and hence, it is a very healthy, guilt-free dessert.
It has the goodness of nuts and fruits.
A cup of this custard is rich in fiber, calcium, iron and healthy fats.
Great for weight watchers to indulge in.

We hope you enjoy this Dates and Nuts Custard recipe. Do try it out and leave your feedback in the comments below. For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

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January 14, 2021 By Neha Goyal 1 Comment

Healthy Substitutes for Butter

Have you ever wondered where butter comes from or how it is made? In short, it is a dairy product made from milk, also known as milk fat. It is composed of about 80 percent fat, which is the part that has been separated from the carbohydrates and protein of the milk.

Butter is a popular spread and baking ingredient. It is widely used as a spread for bread, crackers, and other food items. It also functions as a leavening agent in baked goods. Due to its high concentration of fat, butter has a rich flavor and creamy texture. It works especially well for high-heat cooking like sautéing and pan-frying to help prevent sticking while adding flavor.

Despite its various uses, there are a few reasons why you might want to substitute butter.

Why You May Need to Substitute Butter

Milk Allergy: While butter is very low in protein, it still contains a small amount of the milk protein casein, which can be allergenic.
Lactose Intolerance: People with lactose intolerance tend to tolerate the small amounts of lactose in butter without adverse reaction. However, some are more sensitive to lactose than others and may have to avoid butter for this reason.
Health Reasons: Some individuals avoid butter because it’s high in saturated fat. High intake of saturated fat has been linked to an increased risk of heart disease.
Veganism: Some people have made a dietary choice to avoid all animal products including dairy, so they avoid butter.

For whatever reason you may choose to avoid butter, here are a few alternatives that you might want to try.

Butter Substitutes for Pan Cooking

Ghee: Having a high smoke point, it is a great alternative commonly used. Some other benefits are an aromatic & nutty taste. It has no casein or lactose, so it is safe for people with milk allergy. Additionally, it has anti-inflammatory properties and contributes to a healthy digestive system.
Olive Oil: is better than any other refined oils. Being monounsaturated fat & high in antioxidants, it is good for the skin, heart health & for lowering cholesterol.
Coconut Oil: In south India, coconut oil is a part of many recipes. Its delicious to cook with & rich in healthy fats that actually boost fat burning in your body. It also provides quick, sustainable energy to your brain and helps you focus.

Substitutes for Baking Purposes

Butter functions as a leavening agent in baked goods and provides texture and flavor. It can be replaced by ghee, coconut oil & olive oil in baked goods. However, the ratio of these while substituting butter have to be kept in mind.

There are some more foods that work best as butter replacements in cakes, muffins, cookies, brownies, and quick breads. However replacing butter with foods is often a matter of trial and error.

Applesauce: significantly reduces the calorie and fat content of baked goods. Yet, it does add sweetness, so you may want to reduce the amount of sugar in recipes.
Avocados: These add nutrients and healthy fats to your recipes. Use dark ingredients like chocolate to cover up the green tint that may result from using avocados.
Mashed Bananas: Using mashed bananas provides extra nutrients and decreases the calorie and fat content. Add bananas to batters slowly, until the desired consistency is reached.
Hung Curd: If dairy is not an issue, using Greek yogurt/hung curd adds protein to your recipes and replaces sweetness with a tangy flavor. Full-fat curd is best for keeping baked goods creamy and tender.
Nut Butters: Nut butters infuse baked goods with a nutty taste and tend to make them more dense and heavy. Still, keep in mind that they’re high in fat and calories.
Pumpkin Purée: This is a nutrient-rich butter replacement. Use 3/4 the amount of pumpkin purée when substituting for butter.

Substitutes in Spread

Butter is widely used as a spread for bread, crackers, and other food items. The following foods have consistencies that are ideal for spreads, in addition to being tasty and nutritious.

Nut Butter: Peanut and almond butter can easily be spread onto toast or crackers. They are delicious as well!
Cheese or Hung Curd: Try cottage cheese, cream cheese, or hung curd if you can tolerate dairy. You can also add some herbs & finely chopped veggies to enhance flavor.
Avocado: Lightly spread a tablespoon or two of ripe avocado over toast & sprinkle some salt, pepper & dry herbs mix.
Hummus: also works great for spreading and dipping.

We hope this article helped you in your quest to substitute butter. 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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January 2, 2021 By Mrinali Dwivedi 7 Comments

5 Winter Drinks and Beverage To Keep You Warm

During this nice chilly winter weather, there’s nothing more warming than a hot bowl of soup or a nice healthy drink. So why not take that warm feeling to the next level with some healthy winter drinks and beverages?

Winter is a season of abundance – abundance of holidays, festivals, love and gratitude. This abundance is extended with the availability of a variety of fresh produce and a high metabolic rate that keeps making us feel hungry. A perfect opportunity to replenish your body stores of some crucial nutrients that you might need throughout the year. This makes it even more imperative for one to opt for healthy options and make the most of it.

While hydration and drinking water or fluids is considered to be a summer thing, it is equally important to keep yourself hydrated in the winters! Winters are dry and windy, and it takes more of your body to keep your skin moist and supple. Moreover, infection rates are higher during these times and hence it is crucial to keep up your immunity game strong. Water is a simple tool to hydration and flushing out the infectious agents from your body. However, warm fluids give an added comfort, soothing the throat, warming your insides and a very filling effect on the stomach.

5 Winter Drinks and Beverages To Keep You Warm

1. Soup
With bountiful fresh produce, seasonal vegetables and liberty of spices and herbs, it is the most convenient time of the year to cook soups and relish a hot bowl. Gourd soups with pumpkin, bottle gourd and tomatoes; The CBT soup with carrot, beetroot and tomatoes; Dal and tomato soup that has the goodness of moong dal proteins; Lemon coriander soup; Spinach soup; Broccoli almond soup.; Mushroom soup are just a few examples from the wide array of choices for this season, as all of these vegetables are easily available during this time. It has the benefits of vitamin A from the gourds, Vitamin C from lemons, and they both help build immunity. Quercetin from tomatoes and anthocyanins from beets enhance heart health. While spinach and broccoli have the goodness of calcium and vitamin K essential in bone health. Season soups with ginger, garlic and herbs like pepper, basil and oregano; some whole spices like bay leaf, star anise. Drizzle the bowl of soup with good fat like olive oil or sesame oil and you are good for a slurpy meal. Keeps you full for long, helps in weight loss and easy on the gut. Avoid packaged and ready to eat/cook soups, they contain very little natural ingredients and are very high in sodium which causes more damage to the body than benefiting it.

2. Spiced Turmeric Lattè
Our traditional Haldi doodh got glorified recently and became the turmeric lattè, simply hot milk with turmeric and a dash of cinnamon and pepper powder. Best for sore throats and respiratory diseases. Turmeric invariably has the benefits of curcumin on heart, kidneys, helps control diabetes and wards off infections. For a subtle sweetness one can add some honey or dates pureè. Sprinkle some dry rose petals and sliced nuts over it.

3. Hot Lemon Gingeràle
Hot water infused with lemon and ginger extract and slightly sweetened with honey gives the hot comfort of the lemon ginger water, soothes the throat and has a relaxing effect on the brain. Ginger has a compound called gingerol and the antioxidants as well as vitamin C from the lemon gives your immunity a boost. A pinch of cinnamon can enhance its flavour.

4. Black or Green Tea (variant: Kashmiri kahwa)
Black or green tea with a slice of lemon can be the most comforting thing ever. Black or green tea are a great source of antioxidants of the catechin family and lemons are rich in vitamin C and limonin, all involved in maintaining the metabolic rate and good blood circulation. The heaven on earth Kashmir, is also home to some of the best culinary magics, and one of them is the kahwa. Kashmiri kahwa is Kashmiri green tea, boiled with saffron, cardamom and almonds. This drink has the ability to warm you up in the coldest of the winters, like those of Kashmir.

5. Kaadha
It is an age-old method of curing or preventing winter diseases with a kaadha. Kaadha is a term in Ayurvedic medicine that stands for a concoction or extract of medicinal plants and herbs. Our Indian culture is blessed with a number of spices and other food additives that are not just food but have medicinal benefits too. Indigenous adjuncts and methods of cooking are appreciated worldwide. One can create a simple and beneficial kaadha at home with the following ingredients that can be easily found in any Indian household:

5-6 tulsi leaves
2-3 mint leaves
A small piece of dalchini (cinnamon)
2-3 laung (cloves)
1 elaichi (cardamom)
2-3 kalimiri (black pepper pearls)
1 teaspoon of sauf (fennel seeds)
1 teaspoon of jeera (cumin seeds)
Small piece of ginger
Half a lemon
1 teaspoon of honey

Boil all the whole spices in 1 litre of water and let it reduce to half a litre. Then slightly cool down this water, strain it and squeeze half a lemon over it, then add the honey. Sip this water throughout the day for at least 3 times a week. It will keep away common cold, sore throat, maintains your digestive health, eliminates flatus (gas) or bloating, helps you lose weight by speeding up metabolism.

We hope these easily available winter drinks and beverages help you have a healthy winter! For more on winter, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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