GOQii

Blog

By 1 Comment

Healthy Eating: The Ultimate Satiety Milkshake Recipe

Ultimate Satiety Milkshake RecipeIf you’re looking for a snack or something to fill in your mid meals or the perfect way to start your day, look no further! Here’s a healthy and delicious ultimate satiety milkshake recipe, loaded with all the essential nutrients in one power-packed glass! The best part of this recipe is that there is “no added sugar” – so you can enjoy this treat completely guilt-free during summer. 

What You Will Need:

  • Milk – 200 ml
  • Dates – 3
  • Anjeer – 2
  • Almonds – 5
  • Walnuts – 5
  • Chia seeds – 1 tsp
  • Cinnamon powder – ¼ tsp

Note: You can use basil seeds (soaked for 30 min) instead of chia seeds or 1 tsp of roasted flax seeds (add this while you blend the shake and not after).

How To Prepare:

  1. Add chia seeds In a glass of water and allow this to soak overnight or for 5-7 hours. While making the milkshake, strain the excess water and keep the soaked chia seeds aside. Also soak the anjeer, walnuts and almonds overnight or for 2-3 hours.
  2. In a mixer jar, add dates, walnuts, almonds and anjeer – blend them finely. Slowly add the milk and give it a blend.
  3. In a glass, pour the dry fruit milkshake, add the soaked chia seeds on top and sprinkle the cinnamon powder.

Highlights of the Ultimate Satiety Milkshake:

  • The seeds provide the required healthy fats and a lot of fiber. These components keep you fuller for longer. 
  • Rich in protein and good carbs.
  • A glass can keep you full for 2 hours minimum.
  • You can also add fruits to up the nutritional value of this milkshake. Albeit, diabetics should avoid adding fruits. 

We hope you enjoy this ultimate satiety milkshake recipe. Do leave your thoughts in the comments below! Check out more healthy recipes here or speak to a GOQii Coach by subscribing to Personalised Health Coaching here. 

#BeTheForce 

By 11 Comments

Mangoes: To Eat or Not To Eat!

MangoesWorried that eating a Mango will lead to weight gain? Even the largest mango would hardly be 110 cal. It’s not the mango that makes you fat. A 100-gram mango contains 75 calories and a larger one approximately 107 -130 calories depending on the size.

Now consuming one medium-sized mango is perfectly fine, so long as you follow my thumb rule of consuming a couple of nuts immediately after the fruit  (so that the simple sugars in the fruit, don’t raise your blood sugar levels to fast. The fibre in the nuts stabilize that effect).

Mangoes Have A Number Of Health Benefits

  • Rich in Vitamins and Minerals: They are loaded with antioxidants and Vitamin A, C, E, Thiamine and several minerals.
  • Anti-Cancer Properties: It is high in soluble dietary fibre known as pectin. A scientist has identified a strong link between eating lots of fibre and a lower risk of cancer of the gastrointestinal tract. A cup of sliced mangoes (around 165 gram) contains 76 percent of the needed daily value of vitamin C, a potent antioxidant which helps protect cells from free radical damage and reduces the risk of cancer.
  • Eye Health: They are rich in vitamin A that promotes eye health and prevents dryness of the eye.
  • Digestion: They contain enzymes that aid protein metabolism and digestion. The fruit is also rich in fibre and helps prevent constipation.
  • Acne and skin: Mango pulp when rubbed on the face can help cure acne and soothe the skin. It promotes great complexion and hence, is a vital ingredient in many cosmetic products and creams.
  • Rich in Vitamin E: They contain vitamin E that regulates sex hormones and boosts sex drive.
  • Boosts Memory & Concentration: Mangoes are excellent for children. Serve during breakfast or while they are studying for exams, as mango has the ability to boost concentration levels and memory.
  • Gain Weight: Mangoes blended with whole milk and dates help put on weight
  • For Diabetics: Even though high in sugar, they can be given in moderation to a person who is diabetic. Its best served with high fibre food like oats or muesli (chop a mango and add it to the oats, porridge or muesli), so blood sugar levels are regulated. Mangoes are low GI foods, so they would not have a negative impact unless eaten at the wrong time and in the wrong quantity.

For those watching their weight, indulge in a mango a day, if it’s a large mango, share it.  If you have two mangoes in a day (moderation is key), then have other low sugar fruits like banana, berries, or oranges, on that day and eat fibre foods. The combination of mango and sugar, for example in a shake or smoothie, is what makes it dangerous for our weight and sugar levels. So eat the fruit whole and in its natural form.

Did this article help you? Let us know in the comments below. Learn more on nutrition here or just speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce

By Leave a Comment

Recipes With Seasonal Vegetables

recipes with seasonal vegetablesIf you’ve been sitting at home for too long, trying to cool yourselves under ACs and fans, there’s a simple way to maintain body heat and that’s food! Seasonal vegetables and fruits are loaded with micronutrients which not only help you stay hydrated but healthy as well – a much needed benefit for the current times. 

Healthy Recipes With Seasonal Vegetables 

Let’s try these 2 recipes with vegetables still available in the market! 

1. Pumpkin Soup

pumpkin soupIngredients:

  • Olive oil – 2 tbsp 
  • Onion – 1 finely chopped 
  • Leek – 1, white part only – finely sliced 
  • Garlic clove – 1 crushed 
  • Ground coriander – ½ tsp 
  • Ground cumin – 1 tsp 
  • Freshly grated nutmeg – ½ tsp 
  • Peeled pumpkin – 1kg diced 
  • Potato – 1kg peeled and diced 
  • Vegetable liquid stock – 1L 
  • Thin cream – ½ cup (125ml) 

Method: 

  1. Heat oil in a large saucepan on low heat, add the onion and leek and cook for 2-3 minutes, until softened but not colored. 
  2. Add garlic and spices. Cook while stirring for 30 seconds. 
  3. Add pumpkin, potato and stock and bring to boil. 
  4. Turn heat to low, cover and simmer for 30 minutes. Allow to cool slightly, and then blend in batches.
  5. Return the soup to a pan, stir through cream and reheat gently. 
  6. Season and add a little more nutmeg if desired.

2. Brin Baba Ganoush 

baba ganoushIngredients:

  • Egg plant – 2 large 
  • Garlic clove – 2-3 
  • Tahini paste – 3-4 tsp 
  • Lemon juice – 1 tsp 
  • Yogurt – 2 tsp 
  • Salt to taste
  • Olive oil – 4-5 tsp
  • Finely chopped parsley and olives to garnish.

Method:

  1. Roast the egg plant directly on flame till it becomes soft and tender. Remove the peel and mash the pulp.
  2. Run this pulp in a mixer, add garlic, tahini paste, lemon juice, yogurt, salt to taste and half the quantity of oil. Remove it in a serving bowl.
  3. Garnish with finely chopped parsley, red chili flakes, olives and olive oil. 
  4. Baba Ganoush can be served with multigrain bread, pita bread or veggies. You can also add finely chopped onions and tomatoes.

We hope you enjoy these recipes with seasonal vegetables. Do try them out, upload your pics on social media or the GOQii Arena and tag us! Find more healthy recipes here. 

To get more advice on recipes, nutrition and diet tips, subscribe to GOQii’s Personalised Health Coaching here. 

Eat Healthy and #BeTheForce 

By 3 Comments

Benefits Of Eating Watermelon During Summer

watermelon

Summers are incomplete without the red and juicy watermelon. Watermelon is a large, sweet, and refreshingly low calorie fruit. It is grown in a favorable climate from tropical to temperate regions worldwide. Besides cantaloupe, honeydew and cucumber, watermelon is a member of the Cucurbitaceae family. All parts of this fruit are edible.

There are lots of nutrients from the seeds to the white flesh closest to the rind. The rind contains more amino acid citrulline than the flesh. Rind is edible after cooking. Watermelon rinds are often cooked as vegetables in most parts of India. Watermelon seeds are also loaded with nutrients. They are high in protein, fiber, vitamin B and omega 3 fatty acid.

Healthy Reasons To Eat Watermelon 

Each bite contains 92% water and 6% sugar. It’s name makes perfect sense, as it consists mostly of water. So apart from keeping you hydrated, what else does this healthy summer fruit offer? 

  • Rich in nutrients: It is an excellent source of a wide variety of nutrients specially Vitamin A, Vitamin C, Potassium, Dietary Fiber and Antioxidant Compounds.

Nutrients present in 100gm of watermelon are as follows :

Sr.No. Nutrients Units Quantity
1 Energy Cal 30
2 Carbohydrate Gm 7.5 including 6.2 gm sugar
3 Fiber Gm 0.4
4 Magnesium Mg 10
5 Potassium Mg 112
6 Choline Mg 6.3
7 Vitamin A Mcg 27
8 B – carotene Mcg 467
9 Lycopene Mcg 4532
10 Vitamin C Mg 8.3

One ounce i.e 28.5gm of seeds provide around 8gm of protein.

  • It helps you to shed extra kilos: Watermelon is the best fruit to eat if someone is trying to lose weight. It is rich in lycopene. It will increase your body’s Arginine level, an amino acid, which helps burn fat quickly. Due to its low calorie and highwater content, it keeps a person full for a long time and helps promote weight loss.
  • Good for eyes: Lycopene, an antioxidant present in watermelon keeps the eyes healthy and protects against age related macular degeneration (AMD).
  • Keeps your kidney healthy: Watermelon is a natural diuretic. Potassium present in watermelon removes toxic substances from the body and reduces the percentage of uric acid present in the blood.
  • Prevents constipation: It is high in water and a good source of fiber that helps prevent constipation and promotes good bowel movement.
  • Promotes a healthy heart: It is the best source of Citrulline – an amino acid that our body converts to Arginine, an essential amino acid that plays a key role in relaxing blood vessels and helps improve blood flow. It also helps control blood sugar and helps lower blood pressure.
  • Keeps your skin and hair healthy: Watermelon contains vitamin C, which the body needs to produce collagen – a protein that keeps your skin supple and hair strong.
  • Helps in cancer prevention: Being a source of numerous antioxidants and flavonoids, watermelon consumption helps in protecting against certain types of cancer such as colon, breast and lung cancer.
  • Helps with sore muscles: Due to the presence of amino acid, citrulline in watermelon, muscle soreness can be treated. Watermelon may enhance performance and speed of recovery post exercise.
  • Reduce asthmatic attack: An antioxidant lycopene present in watermelon helps reduce asthmatic flares up in both children and adults.
  • Keeps you energetic: Potassium present in watermelon has electrolyte properties that leaves you feeling energetic for a long time.
  • Enhances the immune system: Vitamins and antioxidants present in this fruit, aids the production of RBC (red blood cells) which keep the immune system strong.
  • Good for the brain and nervous system: Being rich in Choline, an antioxidant present in this fruit, helps in learning, memory and brain development.

It is the best cooling fruit to eat during the summer season. Apart from the above benefits, Watermelon also has Vitamin B6 and potassium. Potassium maintains water balance in the body while Vitamin B6 improves immunity. Citrulline prevents muscle cramps. Remember that Juicing breaks down the fiber, making sugar easier to absorb and you may not get the benefit of fiber. People with diabetes should consider eating fresh, whole watermelon rather than drinking the juice.

We hope this article helps you head to the market and pick this amazing fruit now! Find more tips on nutrition and healthy summer eating here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.  

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]