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Healthy Eating: Instant Oats Spinach Dhokla

oats spinach dhoklaIf you enjoy eating Dhoklas, here is an extra healthy option for you. I’m about to share my twist on this Gujarati treat called the Instant Oats Spinach Dhokla! It is super quick and easy to make with almost zero oil and is very filling!

What You Will Need

  • Semolina (Rava) – 1 Cup
  • Roasted Ground Oats – 1 Cup
  • Besan – ½ cup
  • Chopped Coriander – 2 tbsp
  • Curd – ½ cup
  • Chopped Spinach – ½ cup
  • Chilly Ginger Garlic Paste – 2 tbsp
  • Turmeric – 1 tsp
  • Sesame Seeds – 1 tsp
  • Salt to taste
  • Oil (minimum)

How To Prepare Oats Spinach Dhokla

  1. Combine oats, besan, semolina and curd. Mix them well and add chopped spinach, coriander along with some water.
  2. Add chilly ginger garlic paste, turmeric and salt to the batter.
  3. Allow the batter to stay for 15-20 min and the semolina will soak all the water.
  4. After 15 min, add some water to make the batter medium thick.
  5. Put a steamer on medium flame.
  6. Lightly brush some oil over a plate and pour the batter in the plate, don’t forget to sprinkle sesame seeds over it.
  7. Keep the plate in the steamer and allow it to cook for 15 min nearly on medium flame.
  8. Once cooked, make small pieces using a knife and serve the Dhoklas hot with green chutney.

Highlights

  • These steamed Dhoklas will give you best combination of health and taste
  • Oats in the Dhokla will give you lots of fiber
  • This is a perfect go to snack for kids and you can turn it to a meal too

Did you enjoy this recipe? Let us know your thoughts in the comments below. If you’ve tried this recipe, take a pic and share it on your social media channels tagging GOQii!

For more healthy recipes, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

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5 Winter Salads You Need to Try Now!

winter salads

With winter at its peak, it is all about comfort food for most of us. Even people who limit their tea, coffee and sugar intake, don’t mind sipping on 1-2 extra cups. But this is how we tend to get through these chilly months. While the comfort food makes us feel good, it also makes us feel sluggish. The best way to bounce back is eating clean by filling our plates with more veggies. The sad truth though, is that we don’t find salads as appealing as we do during summer. To make things interesting, I have some nice warm winter salads to help you get the goodness of veggies in your meals and keep your belly satisfied.

1. Chickpea Salad

Ingredients

  • Dried chickpeas (kabuli chana) – ½ cup soaked overnight
  • Grated fresh turmeric – 2 tsp
  • Grated ginger – 2 tsp
  • Chopped green chili – 2 tsp
  • Chopped green coriander – 2-3 tbsp
  • Medium onion – 1 thinly sliced
  • Small amla – ½ finely chopped
  • Capsicum – ¼ cup finely chopped
  • Boiled potato – 1 cut in cubes
  • Tomato – 1 chopped
  • Roasted sesame seeds – 2 tsp
  • Ghee – 1 tsp
  • Jeera – ¼ tsp
  • Hing powder – 1 pinch
  • Sea salt to taste

Method: Put soaked chickpeas in a pressure cooker along with grated turmeric, salt to taste & ¾ cup water. Let it cook for 4-5 whistles till it gets soft. Meanwhile, you can chop your vegetables. Now heat a nonstick pan on high flame, add 1 tsp ghee, jeera & let it crackle. Then, add the hing & boiled potato on high heat till crisp from all sides. Now combine steaming hot chickpeas, veggies & all other ingredients in a bowl & enjoy!

 2. Sweet Potato and Beetroot Salad

Ingredients

  • Boiled sweet potatoes – 2
  • Boiled beetroot – 1 medium
  • Spring Onion – ¼ cup chopped
  • Extra virgin olive oil or Sesame oil – 1 tsp
  • Fresh coriander leaves – 2 tbsp
  • Green chilly – 1 finely chopped
  • Sesame seeds – 2 tsp
  • Roasted pumpkin seeds – 1 tbsp
  • Paneer cubes – 50 gm
  • Sea Salt to taste
  • Black pepper powder – ¼ tsp
  • Lemon juice – 1 tsp

Method: Heat a nonstick pan over medium flame and grill paneer cubes over it. Add sweet potato, beetroot cubes and stir on high heat for a minute. Put the grilled veggies and paneer in a big bowl. Add the olive oil, lemon juice, salt, black pepper and sesame seeds in a separate bowl and mix. Pour this mixture over the grilled veggies mixture. Now add chopped spring onions, green chilly & fresh coriander. Toss everything together and your sweet, tangy & crunchy salad is ready.

3. Sweet Corn Salad

Ingredients

  • Sweet corn – 1 cup
  • Chopped carrot – ¼ cup
  • Chopped capsicum – ¼ cup
  • Paneer – 100 gm
  • Chopped onion – ¼ cup
  • Roasted sunflower seeds – 2 tbsp
  • Sea Salt to taste
  • Lemon juice – 1 tbsp
  • Cayenne/black pepper powder – ¼ tsp
  • Freshly chopped coriander – 2 tbsp

Method: Boil sweet corn in a saucepan with some water. While your corn is boiling, grill your paneer in a nonstick pan. Strain water from corn and transfer it to a big bowl. Now add paneer, chopped veggies, lemon juice, salt & pepper & toss everything together. Enjoy a hot bowl of salad.

4. Kidney Beans Salad

Ingredients

  • Boiled kidney beans (Rajma) – 1 cup
  • Chopped red onion – ¼ cup
  • Spring onion greens – ¼ cup
  • Chopped tomatoes – ¼ cup
  • Grated radish – ¼ cup
  • Small amla – 1 finely chopped
  • Grated ginger – 1 tsp
  • Finely chopped garlic – 1 tsp
  • Sea salt to taste
  • Lemon juice – 1 tsp
  • Chopped green chilly – 1-2 tsp
  • Freshly chopped coriander – 2 tbsp

Method: Add boiled rajma while it is still hot (or reheat if boiled in advance) in a big bowl. Now add veggies, herbs, spices and mix everything together. Your protein rich salad is ready!

5. Fruity Nutty Salad

Ingredients:

  • Pomegranate seeds – ½ cup
  • Orange, Kiwi, Apple – 1 each
  • Slivered Almonds – 7-8
  • Walnuts – 4 chopped
  • Roasted watermelon seeds – 1 tbsp
  • Rock salt – 1 pinch
  • Cayenne pepper – 1 pinch

Method: Peel the orange & cut into slices. Divide each slice in half. Cut the apple and kiwi into cubes. Combine all fruits in a bowl, sprinkle some salt, cayenne pepper and toss lightly (as vigorous tossing may let the juice of the fruits ooze out). Sprinkle nuts and watermelon seeds over your salad. It’s now ready to eat.

Highlights of the Winter Salads

  • Most of these salads contain carbs, protein and good fats in the right proportions. Hence, they are great options for a snack or a healthy and light dinner.
  • These winter salads are a good mix of warm and cold ingredients which don’t let you use winter as an excuse to skip salads.
  • The ingredients in these salads keep you warm and improve your immunity during winter.
  • They work as a great detox post the holiday binge as well

We hope you try these salads out! Your reviews are most welcome in the comment section below. If you tried any of these recipes, share a pic with us on your social media channels and tag GOQii! 

For more healthy recipes, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce!

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Sugar Cravings and How to Curb Them

sugar cravings

Do you grab a candy bar to cope with your afternoon slump and then reach for a cola to get out of your post-slump slump? Or have you realized that munching sugary snacks makes you crave for more?

Why Should We Reduce Sugar?

  • Sugar is called an empty calorie, which means it is a calorie without any nutrients.
  • Health professionals believe that it is one of the main reasons why it can be so hard to stick to a healthy diet and maintain a healthy weight.
  • There is a belief that sugar restriction is only for diabetics but the facts are quite different. Excess sugar can lead to coronary heart disease, obesity, insulin resistance, metabolic syndrome, PCOS, low immunity, cancer, bone issues, etc.
  • Another effect of excessive sugar intake changes in microbial flora. This can lead to bloating, GI issues, heartburn, etc.

The World Health Organization has recently lowered the recommendation for sugar from 10% to no more than 5% of the total caloric intake. This translates to 4-5 teaspoons a day for a 2000 kcal diet.

You must wonder why we keep talking about excess sugar all the time. This is because sugar is addictive in nature. The more you have, the more you want. The taste of sugar releases endorphins that calm and relax us, offering a natural high.

Causes of sugar cravings

  • Habitual: Habit can be one of the major causes which are formed deep within our brains
  • Hard workout: Many people are likely to experience sugar cravings following a workout. As depleted glycogen stores are likely to crave sugar to replenish it.
  • Your diet is not right: The more you eat these simple sugary things, the more your brain will want them, which can continue the vicious cycle of sugar cravings.
  • Use of artificial sweetener: The use of these alternative sugars may save on calories but they trick the mind into thinking you ate something that was extremely sweet or far sweeter than sugar. For this reason, the brain will crave for food or beverages that are as sweet as what you had.
  • Poor sleep quality: The body needs a certain amount of REM and deep sleep as a way to replenish the mind and body. When you have inadequate amount of sleep, the body is susceptible to craving sweets the next day.
  • Stress: High levels of stress can also cause craving. As stress increases cortisol levels, serotonin, which is a calming and relaxing hormone, is released by sugar.
  • Meal skipping: Skipping meals can cause you to have sugar cravings due to reduced blood sugar levels.
  • Boredom: It’s another reason why we end up eating sugar or sugary products.
  • Sugar is hiding everywhere: Sugar is hiding in many foods you would never think of as sweet from bread to pasta.
  • Few deficiencies which can cause sugar cravings include:
    1. Chromium deficiency can cause intense cravings for sugar.
    2. If your body lacks Magnesium, you may have strong cravings for sugar products especially chocolates.
    3. Zinc deficiency can result in low insulin levels which may lead to sugar cravings

How to stop sugar Cravings

  • Give in a little: Eat a bit of what you are craving for. Enjoying a little of what you love can help you steer clear of feeling denied.
  • Try to combine foods: When you crave for sweets, try combining it with a healthy option. For instance, strawberry dipped in chocolate sauce.
  • Grab some gum: If you want to avoid giving in to a sugar craving completely try a stick of gum.
  • Reach for a fruit: Keep fruit handy when a sugar craving hits! Fruits are rich in fibres and nutrients along with some awesome sweetness!
  • Choose quality over quantity: If you crave for sugar, pick a healthier option but keep it small. For instance, dark chocolate with 70% cocoa.
  • Eat regularly: Eating meals at regular intervals keeps your blood sugar level stable and help in avoiding irrational eating behavior.
  • Skip artificial sweeteners: as they tend to increase your cravings
  • Get support: Stress, depression or anger turns people to eating sweet foods. But food doesn’t solve emotional issues.
  • Drink a glass of water: Some people say that dehydration can cause sugar cravings
  • Eat more protein: as proteins increase your satiety level.
  • Sleep well: It is important for overall health and may help prevent cravings.
  • Get up and go: When you feel sugar cravings, get up and go for a walk. You can also phone a friend or take a bath to relax.
  • Avoid certain triggers like places or activities that induce sugar cravings.
  • Eat more fibers: They help to slow the absorption of the food you eat and also help to curb sugar cravings
  • Keep and maintain a list of reasons why you want to eat healthy as its hard to remember when you get the cravings.

Few food options to opt for when you get sugar cravings

  • Fruits: contain sugar along with lots of healthy nutrients
  • Berries: taste sweet but are high in fibre and low in sugar
  • Dark Chocolate: swap regular chocolate with dark chocolate
  • Snack Bars: are made of whole foods and can make a healthy sweet treat
  • Chia Seeds: are high in soluble fibre so you feel fuller for longer
  • Cinnamon: because of its sweet taste and it is healthy
  • Yoghurt: is high in protein and can control appetite and craving
  • Dates: are very sweet and can fix your cravings
  • Sweet Potatoes: sweet in taste and give a feeling of fullness
  • Smoothies: are another healthy nutrient rich option
  • Prunes: are sweet in taste and good for the stomach
  • Trail Mix: has the sweetness of dry fruits and nuts with all their benefits

Do Sugar Detox Diets Work?

Sugar Detox Plans urge you to avoid all sweets. That means all fruits, dairy and refined grains. The idea is to purge your system of sugar. Diet changes like this are too drastic to keep up and you will fall back to your old habits. If you make simple changes to your diet, it is easy to keep them up.

Sugar cravings can be a challenging part of your everyday life. When they set in, they can take over your mind in a hurry. Make these small changes which can go a long way and hopefully, they will help you win the battle against your cravings.

We hope this article helps you reduce sugar cravings and make a positive lifestyle change. If this helped, let us know in the comments below. For more on nutrition, click here. If you need help to curb sugar cravings, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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Your Guide To Organic Food

Your Guide To Organic FoodWith fitness and healthy lifestyle taking the world by a storm, Organic Food has become a common phrase associated with this storm. Everyone is talking about buying and consuming organic food over processed food but what exactly constitutes organic food?

Basically, organic food is the usual edible food but is produced, processed and packaged in a different way without using chemicals, pesticides, insecticides, non-organic fertilizers, antibiotics or any artificial hormones which are used otherwise. Organic food meets strict standards and is thus, safe to eat.

Advantages of Organic Food

  • Retains at least 50% more natural nutrients like vitamins and minerals than artificially grown food
  • Not hazardous for health as they contain no chemicals
  • Tastes more natural and delicious as there are no added sweeteners, coloring, flavors and preservatives
  • Organic food protects one from cancer and other diseases
  • Organic agriculture keeps our oceans, lakes, rivers and water supplies clean

Disadvantages of Organic Food

  • It is an expensive proposition
  • Not easily available everywhere
  • Lack in variety
  • Short shelf life because of no added preservatives

What Types of Foods Are Available as Organic?

Most consumers think of fruits and vegetables when they think of organic food but there are many other organic foods which include pastas, sauces, frozen juices, cereals, soups, chocolate, cookies, meat, poultry, dairy and even wine.

Not only the vegetarian food items but even poultry and meat have gone organic. Isn’t that interesting for non-vegetarians? But how does it work? It is because poultry and animals are fed only organic feeds and that puts them in the category of organic non-vegetarian food. Also, the animal and birds are not given any growth hormones for their mass production.

Tips to Buy Organic Food

  • Look for the label or logo that has approved the production of the food as “organic”
  • Remain informed about the organization that is an authorized seller of organic food
  • Pay attention on the expiry date. As no preservatives are added to the food, their natural shelf life is less

People may mistake Natural Food as Organic Food as it has not reached many areas in the world due to support from the government, proper authentication, etc. So there is a difference between Natural Food and Organic Food

What is the Difference Between “Organic” and “Natural”?

“Natural” is often misrepresented in product labeling as “healthy” but “natural” only means that the product has undergone minimal processing, no certification or inspection system. Also, “natural” does not necessarily relate to growing methods or the use of preservatives.

As we all know, eating unhealthy creates health issues whereas eating healthy and organic not only helps you get healthier and live better but most importantly, it develops the good habit of eating right.

Was this article helpful? Let us know in the comments below. For more on eating healthy and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

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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 […]