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February 27, 2025 By Shikha Singh 28 Comments

Why Does Your Body Need Antioxidants?

antioxidantsAntioxidants—also known as “free radical fighters”—have been making waves in the health and wellness industry. But what exactly do they do? Are they genuinely beneficial, or are they just another marketing buzzword? More importantly, is it better to get them from food or supplements? Let’s break it down.

Why Do We Need Antioxidants?

Free radicals are natural by-products produced by the body when processing food, particularly refined and processed foods, trans fats, artificial sweeteners, and certain additives. They are also generated due to environmental factors like pollution, smoking, exposure to pesticides, and even medical treatments such as chemotherapy.

If free radicals build up faster than the body can remove them, they cause oxidative stress, which can lead to cell damage, inflammation, and long-term health issues. This is where antioxidants come in—they help neutralise free radicals and protect cells from damage.

Best Natural Sources of Antioxidants

Different antioxidants serve different functions, so eating a varied diet is key. The best sources come from plant-based foods, particularly brightly coloured fruits and vegetables.

To naturally boost your antioxidant intake, try these simple dietary changes:

  • Eat a variety of fruit and veg – Include a portion in every meal and snack.
  • Sip on green or matcha tea – Packed with polyphenols that support cell health.
  • Spice it up – Turmeric, cumin, oregano, ginger, cloves, and cinnamon enhance flavour and antioxidant content.
  • Snack wisely – Opt for unsalted nuts and seeds, especially Brazil nuts, sunflower seeds, and almonds.
  • Don’t forget protein sources – Eggs, dairy, liver, and mushrooms contain key antioxidants such as selenium and vitamin A.

Should You Take Antioxidant Supplements?

While supplements may seem like a quick fix, they aren’t always necessary—and in some cases, they can do more harm than good.

The National Institutes of Health (NIH) advises caution with high doses, as they can be harmful or interfere with medications. If you’re considering supplements, it’s essential to consult a healthcare professional first.

There are some potential benefits for people at risk of age-related macular degeneration, but again, this should be discussed with a doctor. The best way to get antioxidants is through food. If your diet is lacking in fruit and veg, try starting with two servings of fruit and three servings of vegetables daily before considering supplements.

Antioxidants play a crucial role in cell protection and overall health, but balance is key. Instead of relying on supplements, aim to eat a colourful, whole-food diet that provides a wide range of natural antioxidants.

Do you prioritise antioxidant-rich foods in your diet? Share your thoughts in the comments below!

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

September 2, 2016 By Trupti Vyas (Pandya) 1 Comment

Healthy Recipe challenge

dry-fruit-fudge-500x500
The Festive Season is just around the corner. Festivals uplift our mood and make our lives better. Apart from rejoicing with family and friends, the most important thing of all is the amount of food you get to pig out on. And, there’s no doubt that during every Indian festival there’s a huge spread at the table and everyone gathers for a massive feast.

We’ve all starved during the festive season to make enough room for the sudden influx of gorgeous dishes and that’s totally acceptable.

We start the season with ‘Ganesh Chaturthi’, a ten day Hindu Festival celebrating beloved Elephant- headed god’s birthday. His pot-belly is a clear sign of what an avid eater he is and we follow his stubby footsteps on this day and fill ourselves to the brim with delicious foods. A variety of foods is prepared which include lots of sweets and high dense foods.

When I decided to write a blog I came up with the idea of throwing healthy recipes challenge to my Players. The idea was – ‘We can eat healthy foods without being guilty’.   Some of the players took this challenge and have come up with healthy options of food which can be eaten during fasting and non-fasting days during the festive season.

Here is what the players have come up with

1) Player Parigna

-Idea: Recipe for Fasting foods.

Recipe: Fruits and nuts with hung sweet curd

-Ingredients: Curd, Honey, fruits and nuts

1
-Method of Preparation: 

Mix 1 tablespoon honey in a bowl of curd. Tie this mixture in a soft muslin cloth and hang it for 2 hours. Cut seasonal fruits into small pieces. Chop some nuts of your choice. In a big bowl, mix hung cured, pieces of fruits and nuts.

2) Player- Vaibhav Sahu

Idea: Traditional sweet dish

Recipe: Dry Fruit Fudge

Ingredients: 100gm of Cashew nuts, almonds, 50gms Fox Nut (Makhana), dry coconut cut in thin long stripes, 50gm watermelon seeds, 100 gms Jaggery with a little water.

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Method of Preparation:

Heat clarified butter in a pan and fry the Cashewnut, Makhana (Fox Nut), Almond. Dry roast the watermelon seeds separately and keep them aside, dry roast watermelon seed keep aside. Take 100gms Jaggery mix with a little water, heat it in a pan and make a thick syrup. Remove the jaggery syrup and let it cool. Then put all the ingredients in a bowl and mix well. Grease a mould with clarified butter (Ghee) set the mixture in a dish and allow it to cool. Your dish is ready to eat.

3) Poonam Kanakagiri

Idea: Healthy Salads

Recipe: Carrot Salad

Ingredients: Carrots grated 2cups, ¼ cup soaked split Green Gram (Moong dal), 2 tablespoons grated coconut, 2tsp lemon juice, salt, some fresh ginger chopped, some chopped cilantro, 1/4 tsp oil

a
The method of Preparation: Take 1/4th tsp of oil and prepare a seasoning of mustard seeds, split Chick Pea (Channa dal), Split Black Gram (Urad dal) green chillies, Ginger and curry leaves, add the seasoning and the rest of ingredients to carrots and mix. And serve.

4) Khushboo Sinha–

Idea: Healthy meal option

Recipe: Sattu (Toasted gram flour) Pancake with Dal Cutlet

Ingredients: For Sattu Pancake: Sattu (Toasted gram flour), Chopped onion, green chillies, coriander, 1tsp mustard oil   

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The method of preparation: Add chopped onion, green chillies, coriander, 1 spoon of mustard oil and some water to the Sattu and bind it. Stuff this Sattu mixture in whole wheat flour and make pancakes.

Ingredients: For Dal:Toor Dal (Pigeon peas or arhar dal) – ½ cup, Water –1 cup

For Cutlet:Whole wheat flour (Chapati atta) – ½ cup,  optional, Turmeric powder – ¼ teaspoon, Red chili powder – ½ teaspoon , Asafoetida – a pinch, Salt – to taste, Water- 3/4th Cup.

Mix the dal with water in a pressure cooker and cook till 6-7 whistles. Then turn off the stove. Let the pressure go down by itself. While the dal is pressure cooking, make the dough for Cutlet. Take all dry ingredients (Wheat flour, salt, turmeric powder, red chili powder, asafoetida) in another bowl. Mix well.  Make Small Cutlets. Work with one flattened disc at a time. Roll it into about 12-inch diameter circle. Make sure that it is not too thick or too thin. Transfer it to a plate, cover it with clean kitchen towel. Roll the same with second dough ball.

Now add two-three Cutlet at a time into boiling dal and stir it so they do not stick to each other. If you add all cutlet at once they will stick and make a big lump. So make sure to add few at a time and after adding stir it once. Then add few more and stir. Let it simmer for 10-12 minutes and don’t forget to stir in between. If needed add some more water. Taste one Cutlet piece to check if it is cooked. Once cooked turn the stove off.  Lastly, add chopped coriander leaves and serve.

5) Mani Singhal

Idea: Fasting Recipe which serves as traditional food offered to God.

Recipe: Coriander (Dhaniya) Porridge

Ingredients:

1 Cup –Coriander Seeds (Dhaniya)

3/4 Cup – Brown Jaggery Sugar (Boora)

2 tbsp – Ghee (Clarified Butter)

7-8 – Chopped Almonds

2 tsp – Raisins

15-16 – Halved Cashew nuts

Method- Heat 1 tsp clarified butter (ghee) in a pan or wok and sauté cashew, almonds until golden brown, add raisins sauté for 30 seconds remove from wok and keep aside. In the same pan heat remaining clarified butter (ghee) add powdered coriander seeds and sauté for 4-5 minutes with continuous stirring or until raw smell goes and it becomes brown and engulfing the kitchen with its aroma. Transfer to a plate or bowl and allow to cool completely. Add powdered brown Jaggery sugar (boora), nuts and mix well to combine sugar and coriander powders together, using your hand is very good option to mix well.

6) Kavya

Idea: Healthy puffed paddy sweet balls (LADDOO) recipe

Ingredients: Puffed Paddy – 3 cups Jaggery – 2 cups Black Sesame Seeds – 1/4 cup Cashews or Groundnut or Almonds – 1/4 cup(dry roast and crushed) Cardamom powder – 1tsp Clarified Butter (Ghee) – 1/4 cup

The method of Preparation: Dry roast cashew/groundnut/almonds. Once cool crush to pieces • Dry roast the Black Sesame Seeds till they splutter • coarsely powder the Puffed Paddy.

mamra_ladoo
Method • Mix the Puffed Paddy powder, crushed peanuts cashew nuts, roasted sesame seeds, cardamom powder and clarified butter (ghee). • Place a heavy bottom pan/kadhai with 1/4cup water. Add jaggery to it. Bring it to boil in medium flame. When the jaggery melts completely – keep stirring and splash few drops of the jaggery syrup to a bowl of water. If the jaggery syrup does not dissolve and it crystallizes then it’s ready. It should be of sticky consistency. Turn off the flame. • Add this Jaggery syrup to the Puffed Paddy balls (Laddoo) mixture from step 1 and mix well. • Grease your palm with little clarified butter (ghee) and make round balls (Laddoos) of the desired size. • Healthy Puffed Paddy Laddoo is ready to serve. •

Pls Note: Puffed Paddy contains the husk and is rich in fiber content. • Using Jaggery instead of Sugar makes it healthier and Jaggery also contains iron. • Adding dry fruits of your choice is optional making it healthier and tastier. We can store this for few days and eat in between main meals.

These are wonderful recipes shared by the players who believe that festivals can also be healthy. Eating healthy is beneficial in the long run. The healthy recipe challenge was a way to motivate the players to be involved and try something new and innovative. And, am I glad to say that they have done a wonderful job.

Hope, everyone reading this blog will enjoy these recipes during this festive season.

November 18, 2015 By GOQii Editor Leave a Comment

Rava Idli (Steamed Savory Semolina Cakes)

 

RAVA IDLI

A quick and healthy Indian breakfast, which energizes you for the rest of the day

Cooking time-45 mins

Serves- 4

Recipe ingredients

  • Oil or ghee – 2 tsp
  • Cashew nuts – 4-5, broken
  • Mustard seeds – 1/4 tsp
  • Urad dal – 1 tsp
  • Rava/sooji/semolina – 1 1/2 cups
  • Ginger – 1 tbsp, grated or finely chopped
  • Green chili – 1, finely chopped
  • Curry leaves – 6-8, cut into thin ribbons
  • Cilantro leaves – 2 tbsp, chopped
  • Carrot – 1 medium-sized, shredded
  • Yogurt – 3/4 cup
  • Salt – 1 tsp
  • Baking soda – 1/4 tsp

Recipe preparation

  1. Heat oil (or ghee) in a large skillet. Fry the cashews, drain and keep aside.
  2. Then add the mustard seeds and urad dal. Fry till the seeds crackle and the urad dal turns light golden.
  3. Then add the rava/semolina and roast for a couple of minutes on medium heat, stirring all the while.
  4. Remove this to a mixing bowl and cool slightly. Then add the fried cashews, ginger, green chili, curry leaves, cilantro and carrots. Sir to combine, add yogurt, mix well till it the mixture is uniformly moistened.
  5. Add a little water to make a smooth, but thick batter. The batter should be thicker than a regular pancake or dosa batter. Cover the bowl and rest for half an hour.
  6. After half an hour, add salt and baking soda to the batter and mix well. Adjust with a bit of water if batter seems to have thickened further.
  7. Meanwhile, heat water in a steamer vessel. Grease and set aside the idli plates.
  8. Pour batter in the idli plates and steam in the steamer vessel for 8-10 minutes or till idlis are cooked (check with a toothpick to see if it comes clean).
  9. Remove from steamer, rest for 5 minutes and remove the idlis from the idli plates using a spoon.
  10. Serve idlis immediately with hot sambar and spicy chutney powder. Store leftovers in a hot-pot or casserole. These can be re-heated in the microwave or lightly steamed again.

 

For more recipes please visit www.betterbutter.in

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