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Navratri Special Recipe: Falhari Cheela

Falhari Cheela

In my previous article, I shared a healthy Falhari Dhokla recipe. As promised, I am going to share another yummy recipe you can make and enjoy with your family this festive season! Falhari Cheela is kind of pancake made from a combination of Singhara Atta (Water Chestnut Flour) and Kuttu ka Atta (Buckwheat Flour).

These flours contain many health benefits and nutrients such as protein, calcium and vitamins which keep one energetic during fasting. The batter is spiced up with Indian spices and finely chopped green chillies.

How to Prepare Falhari Cheela

What you will need:

  • Kuttu ka Atta (Buckwheat Flour) – ½ cup
  • Singhara ka Atta (Water Chestnut Flour) – ½ cup
  • Chopped Green Chilli – 1
  • Chopped Coriander Leaves
  • Jeera (Cumin) – 2 teaspoon
  • Haldi (Turmeric Powder) – ½ tsp
  • Black Pepper Powder – 2 tsp
  • Salt to taste
  • Ghee (for cooking)

Method

  1. In a bowl, add the flour, chopped chilli along with coriander leaves, jeera, haldi, balck pepper and salt.
  2. Mix the batter with enough water to get a pouring consistency.
  3. Heat a non-stick pan and pour a ladle of batter and spread it evenly like a pancake. Do not spread the batter a lot, as it would then stick to the pan.
  4. Add a teaspoon of ghee on the sides of cheela and spread some sesame seeds to add a crunchy flavor.
  5. Cook on both sides for about 2 minutes until done.
  6. Serve the hot Falhari Cheela with Tamatar ki Chutney (Tomato Chutney) or Coconut Peanut Chutney.

Highlights of the Recipe

  • Falhari Cheela is perfect for breakfast or dinner. It is filling and easy to digest.
  • The oil/ghee used is minimum, as it is not fried.

This Navratri, let’s take a pledge to eat as healthy as possible. For tips on how to stay healthy during Navratri, ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Do you have a special healthy Navratri recipe? Share it with us in the comments below!

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The Magic of Indian Masala Chai

masala chaiThe word Chai actually means tea in English and Russian. In India, it is also known as Masala Chai. More appropriately, it means spice blend. Tea has become a daily part of Indian life. It is now a key element of our culture which has spread throughout the world. Masala Chai is an everyday drink in most parts of India. It is common for Indians to delight themselves with 2 cups of it per day.

In almost every street corner and even office spaces, you will find a Chai Wallah (tea vendors) who prepares this traditional beverage. They prepare this rich Masala Chai over an open fire in small stands and stalls and serve it in clay tea cups called Kullarhs.

Well, you can prepare it yourself! This may be the right tea for you, to give you the strength and energy during the day and to take you on an amazing ride through the world of Indian tea. Let’s prepare it together! Have a look at our Masala Chai benefits, recipe and get your ingredients ready.

Some amazing Benefits of the Indian Masala Chai

  1. Improves Digestion: The spices used in Masala Chai help in regulating the digestive system. It also helps in keeping your gut healthy. A spice like Ginger aids digestion by improving circulation and delivering oxygen to organs so they can perform optimally.
  2. Supports the Immune System: It is known to strengthen the immune system and keeps common infection at bay. It helps provide relief when infected with common cold and cough.
  3. Improves Heart Health: Cinnamon, one of the main ingredients in Masala Chai, helps lower bad cholesterol and blood pressure. Drinking Masala Chai can prevent cardiovascular disease when consumed regularly over long periods of time.
  4. Relieves Aches and Pains: The spices found in Masala Chai can alleviate common aches and pains. These health benefits derive from the anti-inflammatory properties of many of the ingredients in it, specifically ginger and clove.
  5. Reduces Nausea: Spices like Ginger and Cardamom are well known for their ability to reduce nausea and seasickness. Masala Chai soothes an upset stomach and alleviates stomach pain associated with nausea.
  6. Boosts Energy: It is a wonderful experience having a hot cup of ‘Masala Chai’ after a hard day’s work. Caffeine is a natural stimulant in Masala Chai which boosts energy and gives you the kick which you need to start your day.
  7. Boosts Metabolism: Tea is known as a heat generating food in Ayurveda. It helps speed up metabolism. Ingredients like ginger, clove, black pepper and cardamom helpincreaset loss and increases the metabolism of the body in a short period.
  8. Contributes to Reduce Sugar Levels: Ingredients used in Masala Chai such as clove, cinnamon, and cardamom helps in preventing diabetes by increasing the insulin sensitivity of the body and lowering one’s blood sugar levels.
  9. Relieves PMS: It can be your best friend to fight the symptoms of PMS the natural way. Ingredients like ginger, clove, and cardamom work as natural painkillers when you are experiencing period pains. It calms your nerves, keeps you in a good mood and relaxes your muscles.

Authentic Masala Chai Recipe (Serves 2 cups)

Masala Chai ingredients

Ingredients

  • Water: 1 cup
  • Milk: 1 cup (organic whole milk, almond milk, oat milk)
  • Black tea/ loose leaf: 1 ½ teaspoon
  • Jaggery Powder: 2-3 teaspoons (more or less) or maple syrup, honey, brown sugar
  • Clove: 2-3
  • Cardamom: 2
  • Cinnamon: ½ stick
  • Peppercorns: 3-4 (optional)
  • Ginger: 2 slices or crushed
  • Star Anise: 1 (optional)

How to prepare

  • Lightly crush cardamom, cinnamon, clove, ginger, star anise, and peppercorn and add in boiling water
  • Add black tea/leaf and boil it for 2-3 minutes
  • Add sugar and milk
  • Bring it to simmer twice or more
  • Turn off the heat and strain it into your favorite mug
  • Your Masala Chai is ready!

A common myth is that green tea has more health benefit than black tea.  This is simply not true. It is because all tea (Black, Green, and White) comes from the same plant, Camellia Sinensis, they offer the same benefits. The spices which we have used in our Masala Chai are well known in Ayurveda for many health benefits.

  • Ginger is anti-inflammatory and improves digestion, prevents and manages stomach ulcers, protects against symptoms of cold and flu, and stimulates blood circulation. It also reduces blood cholesterol by improving liver function
  • Cinnamon has Anti-fungal, Anti-bacterial properties. It helps in lowering LDL cholesterol and has a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes
  • Cardamom is considered as a kidney cleanser. It is known to enhance appetite, improve digestion and provide relief from acidity in the stomach. It is also considered beneficial to the urinary tract system
  • Cloves are well-known for its anti-bacterial, anti-viral, anti-fungal and antiseptic properties. They’re also known to heal ailments of the digestive system and promote good digestion as well as metabolism
  • Black Pepper is a powerful anti-oxidant. It improves digestion and promotes intestinal health. It is an effective remedy for respiratory conditions including colds, coughs, and flu
  • Star Anise aids digestion, alleviates cramps and reduces nausea. It also helps in preventing constipation, supports good sleep, promotes bone and skin health.

So, add the ingredients mentioned above in your regular tea to make it a complete Indian Masala chai. Do share your experience in the comments below!

For more on tea, check out Healthy Reads. You can get more valuable insights on the food you consume directly from your GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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6 Good Cholesterol Foods You Must Eat

good cholesterol foods

When someone mentions cholesterol, all we think about is bad cholesterol and heart disease. But there are good cholesterol foods which are quite important for our body. Many functions such as synthesis of Vitamin D and hormones, formation of cell membranes and structure, take place in the presence of good cholesterol. 

What is Good Cholesterol? 

Good cholesterol includes High-Density Cholesterol (HDL) which helps remove bad cholesterol i.e. Low-Density Cholesterol (LDL). In the right amount, HDL helps remove LDL by sending it to the liver. Eating foods high in saturated increases LDL levels, thereby increasing one’s risk for heart diseases and stroke.

While exercising, keeping a check on your sleep, stress, alcohol intake and quitting smoking are all important for maintaining healthy cholesterol levels, there are certain foods which also help us maintain our cholesterol levels. So let’s take a look at good cholesterol foods!

  1. Nuts and Seeds: They are high in healthy fats like monounsaturated and polyunsaturated fats (Omega 3 and Omega 6) and low on saturated fats which help lower LDL cholesterol. They are a good source of Alpha Linoleic acid which helps reduce inflammation and improve total fat percentage. They prevent oxidation of LDL cholesterols with free radicals, reducing plaque formation. They are also a good source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. Please note that if you have allergies to nuts and seeds, avoid them. 
  2. Avocados: They are tasty and nutrient-rich. They have a high amount of Oleic acid which is a monounsaturated fat that helps reduce inflammation and risk of heart disease. Studies show that avocados help reduce LDL cholesterol by 10% and total cholesterol by 8%. Avocados being high in fiber and healthy fats help in feeling full for a longer time.
  3. Fatty Fish: Salmon, mackerel, tuna and sardine have a good amount of Omega 3 fatty acids which are very beneficial for vital organs like the heart, brain and lungs. They also have vitamin D and A which help in good bone and eye health. These fishes are particularly good in reducing death rates due to myoca rdial infarction and arrhythmia. They also help lower plaque build-up in arteries, lower risk of CVD. But these fishes are known to have a lot of contaminants. Cleaning them thoroughly before consuming is very important.
  4. Eggs: They have a bad reputation due to their fat content, but not all fat in eggs are bad. Eggs have monounsaturated and polyunsaturated fats which are heart healthy along with saturated and trans fats which raises your bad cholesterol levels. 1 egg helps you easily include a days ¼ of fat serving. So including eggs in breakfast easily helps you include healthy fats in your diet. It also supports weight loss by preventing cravings through the day. Egg is a complete food with macro and most of the micronutrients. Egg is also a good source of protein. Helps improve Vitamin D levels by aiding in its absorption. Having whole eggs by people who are already at risk of high cholesterol levels may worsen the condition, so include egg white as most of the fat and cholesterol in eggs comes from its yolk.
  5. Complex Carbs: These include whole grain cereals like millets, wheat bran, oats, brown rice, fruit and vegetable fiber that contain longer chains of sugar which take a long time for digestion and conversion into glucose which the body can utilize for energy. Including 2 servings of whole grain cereals helps lower bad cholesterol as the fiber in these foods helps in its removal from the body and improves HDL cholesterol levels.
  6. Lentils and Pulses: Including these in your diet is an easy and inexpensive way of getting macro and micronutrients. Lentils are a good source of polyphenols which help reduce inflammation and also prevent many life threatening diseases including some types of cancer. Proteins in lentils help prevent constriction of blood vessels and they also improve HDL levels and reduce LDL levels. Lentils are also a good source of folate which prevents accumulation of homocysteine which is a trigger factor for heart disease. 

We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods as well as what to eat in order to stay healthy. For more tips, check out Healthy Reads or ask an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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Healthy Eating: Corn Tikkis

Healthy Recipe

We can all agree that there is something almost nostalgic about breathing in the fresh aroma of corn during the monsoons! Whether boiled or roasted on the cob, relishing the sweet taste of corn is quite the treat during this season. Let’s relish this monsoon treat by putting a healthy twist on corn and prepare some tasty and nutritious Corn Tikkis that you can enjoy.

What You Will Need: 

  • Boiled and Grinded Corn Kernels – 1 Cup
  • Finely Chopped Capsicum, Onion, Carrot, Coriander – 2 tbsp each
  • Boiled Corn Kernels – 2 tbsp
  • Boiled Potatoes – ½ cup
  • Ginger Paste – 1 tbsp
  • Green Chilli Paste – 1 tbsp
  • Red Chilli Powder, Coriander + Cumin Seeds Powder – 1 tsp each
  • Garam Masala – ½ tsp
  • Salt and Chaat Masala – As per taste
  • Wheat Rusk Powder – 2 tbsp
  • Oil For Roasting

Method:

  1. Take a pan, heat 1 tsp of oil and add the ginger paste to it. Saute lightly and add grinded boiled corn and saute for 4-5 min on medium flame until the moisture flies away.
  2. In a big bowl, add mashed potatoes, all chopped vegetables, corn and grinded corn too along with all spices with salt and chat masala.
  3. Using your palms, mould the mixture into flat tikkis (cutlets).
  4. Spread wheat rusk powder on a plate and roll the tikkis in it.
  5. Heat a non-stick pan and brush some oil over it.
  6. Place the tikkis on the pan and roast for 4-5 min on medium flame until golden brown and then flip them over and cook for 4-5 mins on the other side as well
  7. Serve hot along with green chutney or chilly sauce.

Highlights of the Corn Tikkis:

  • Not a very quick recipe but will satisfy your taste buds just as similar to having a crispy pakoda.
  • The recipe will give us so many colourful vegetables which are all good for our system.
  • Corn is extremely good for your eyes with the phytochemicals & vitamins it provides
  • The insoluble fiber in this recipe aids digestion and promotes gut health.

Did you enjoy this Corn Tikkis recipe? Is there a specific recipe you want to see next? Leave your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or get these recipes directly from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce

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