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Foods With Antimicrobial Properties That Kill Bacteria & Germs Naturally

food with antimicrobial propertiesWhenever bacteria or germs enter our body, our immune system shields it by producing antibodies. Though our immune system is built well, it is important to provide proper food to our body to set out the motive. To protect our body against common infections, our defence mechanism needs to be active but with that, we also need to have foods which possess antimicrobial properties that kill germs naturally. So, let’s check some effective foods which have antimicrobial properties.

Foods With Antimicrobial Properties 

  • Turmeric: It is a common spice found in most Indian kitchens. It has exquisite antioxidant, antiseptic and antimicrobial properties. For the duration of a studies assessment posted in January 2017, inside the magazine of cell body structure, curcumin (turmeric) can affect numerous cells for your system in the course of a manner which will decrease the severity of diseases stemming from an immune-machine reaction. Drink a glass of warm turmeric milk before bedtime or add in curry every day – it will help in killing germs naturally.
  • Ginger: Also known as Maha Ausadhi. You can have it as fresh, dried, powdered, or in juice form. Numerous research, including the one posted inside the National Institutes of Health, have confirmed ginger’s capacity to fight many lines of bacteria. Fresh ginger does have anti-inflammatory properties as well. Having fresh ginger slices is a very common practice after meals. Include it while cooking as it kills bacteria that cause infection – it’s an excellent medicine! 
  • Lemon: It has antibacterial properties. Lemon offers a rich supply of Vitamin C with antioxidant properties as well. Studies indicate that antioxidants can decrease the damaging effects of unfastened radicals, which may help save you from certain illnesses. Do not mix with warm water as it destroys the properties. Mix lemon juice with salads, marination or add in normal water and have it to get the maximum benefits.
  • Curd: It’s no surprise that curd maintains gut health. Lactic acid found in it helps combat microbes that cause diarrhoea and dysentery. The evidence is mounting that bacteria are vital to preserve regular gastrointestinal health. Probiotics discovered in curd, are the gut’s first line of protection. Add in the diet as lassi, raita or with main meals for better results.
  • Garlic: has an antimicrobial property that prevents Candida overgrowth. It carries phytochemicals like allicin and organosulfur compounds – these phytochemicals (or plant compounds) are heart-healthy and support the immune system. Scientists also believe that garlic has antiviral properties. It provides great taste to foods as well, so add it to curries, vegetables or eat it raw in the morning.
  • Clove oil: One of the common herbs used to add flavour to food and is also used as a cough medicine. It also works as a  cold remedy. Its antioxidant property acts as a scavenger against free radicals which cause several diseases. Research from The National Institutes of Health is now finding that clove oil is effective against many different kinds of bacteria, including E. coli.
  • Honey: It is a strong antibiotic and has anti-inflammatory properties. It can help your immune system defend against illness including common cold. It is also used as a topical antibacterial treatment for minor cuts, burns, and scrapes. In a 2005 study, topical application of honey was found to reduce mucositis. You may make a soothing drink with warm water and honey; it’s a terrific soothing drink for sleep and preventing infections

These are some of the foods with antimicrobial properties which can make you strong within! Along with these, maintaining good general health is also important – this can be achieved with a balanced diet, exercise, meditation, stress management and good quality sleep. Before you add any of these foods to your diet, consult your doctor, nutritionist or dietitian in case you have any allergies. 

We hope this article helps you make healthier eating choices. Do let us know your thoughts in the comments below. For more on nutrition and immunity, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, and to learn more about nutrition and building immunity, sign up for personalized coaching here: https://goqiiapp.page.link/wssu   

Eat Healthy and #BeTheForce 

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Immunity Building Recipes For The Fasting Season

immunity building recipesIt’s Chaitra Navratri and that means it is the fasting season. With the coronavirus spreading rapidly, it is imperative that you take care of your health by consuming good food which is permitted during this fasting season. We have compiled a few nutrient-rich immunity building recipes and herbal concoctions to help you get the most during your fast! Have a look.

Immunity Building Recipes For the Fasting Season

 1. Turmeric Tea

Benefits of turmeric are not unknown to us. This tea is full of anti inflammatory ingredients to help fight infections.

Ingredients:

  • Organic Turmeric Powder – ½ Tsp 
  • Water – 200ml  
  • Ghee or coconut oil – 1-2 tsp
  • 1 pinch freshly ground black pepper
  • Ginger juice – ¼ tsp
  • Lemon juice – ½ tsp
  • Raw organic honey – 1 tsp 

Method:
Take water in a pan and add turmeric powder. Let it boil for 10 minutes. Strain the tea into a container & allow it to cool for 5 minutes. Add the rest of the ingredients and blend for a while to get a strong immunity boosting tea.

2. Panakam (Pronounced as Panagam in Tamil) 

It is a traditional South Indian drink specially prepared on Ram Navami. This wonder drink is thought to prevent illness due to seasonal changes.

Ingredients: 

  • Water – 4 cups
  • Powdered jaggery – ½ cup 
  • Edible camphor (optional) – ½ pinch
  • Tamarind pulp – 4tbsp
  • Dry ginger powder – ½ tsp
  • Freshly ground black pepper (optional) – ¼ tsp
  • Tulsi leaves – 3 to 4
  • Freshly ground cardamom powder – ½ tsp 

Method:
Soak jaggery in water until it dissolves completely. Now strain the mixture and add camphor, tamarind pulp, ginger, black pepper and cardamom powder. Let it sit for half an hour so all the flavours can infuse. Strain the liquid to remove any particles. Add roughly hand-crushed tulsi leaves and serve. You can adjust the quantity of jaggery and other flavours as per your choice.

3. Green Smoothie 

This smoothie can be considered as a meal replacement. It is full of nutrients that can boost your immunity.

Ingredients:

  • Cucumber roughly cubed (do not remove peel) – 1 large 
  • Banana – 1
  • Handful of spinach leaves
  • 1 Kiwi or handful grapes
  • Chia seeds, Watermelon seeds, Pumpkin seeds – 2 tbsp each 
  • 7-8 soaked almonds

Method:
Soak all seeds in ½ water for around 2-3 hours. (You can also soak them overnight if you’re planning to have this smoothie for breakfast). Now throw all the ingredients in a blender & blend until smooth. You can add water to adjust the consistency as per your choice. Your green smoothie is ready!

4. Papaya Smoothie  

Most of us consider citrus fruits when it comes to getting our daily dose of Vitamin C. But you will be amazed to know that papaya has almost the same amount found in an Orange. Along with that, it’s a great source of Vitamin A too.

Ingredients:

  • Papaya cubed – 2 cups 
  • Fresh curd – ¾ cup
  • Chia seeds – 2 tbsp
  • Fresh orange juice – ¼ cup
  • 7-8 cashews
  • Cardamom powder – ¼ tsp 

Method:
Soak cashews and chia seeds in curd for 2-3 hours. Now throw all the ingredients in a blender and blend until smooth. Adjust the consistency using more orange juice or water. Your smoothie is ready!

5. Orange Delight 

Ingredients:

  • Apple cubed – 1  
  • Boiled & cooled chopped carrot – ½ cup
  • Orange – 1 cup 
  • Ginger – ½ inch piece 
  • Lemon juice – 1 tbsp
  • Sunflower seeds and Flax seeds – 2 tbsp each 
  • 4 walnuts
  • Handful of roasted foxnuts

Method:
Soak the nuts and seeds for minimum 2 hours. Throw all the ingredients in a blender and blend until smooth. Your orange smoothie is ready.

As you can see, these immunity building recipes are fasting friendly and a great detox as well – which is the main scientific purpose of fasting. Use these immunity building recipes as a part of your meals to stay healthy at all times! For more immunity building and healthy recipes, tune in to cooking classes on GOQii Play. 

Stay Safe, stay indoors and #BeTheForce! 

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Why You Should Eat Oranges During Winter!

oranges during winterAs winter hits the city, we find a lot of fruit carts loaded with Oranges. The best part about oranges during winter is that they are quite nutritious and healthier for the body. You might think that during winter, the body craves warm, spicy food but there are many reasons to not ignore this tasty citrus fruit.

5 Reasons to Eat Oranges During Winter

1. Boost Immunity

Winter has a notorious reputation of causing common cold, congestion and recurrent ear infections. Oranges are rich in Phytonutrients, Vitamin C and antioxidants which boost our immunity. This way, they help prevent common cold, congestion and related ailments.

2. Good for Skin and Hair

Oranges provide about 120 per cent of daily Vitamin C value that is required by the body. Vitamin C in Oranges helps the body to produce collagen that is required to maintain healthy skin and hair. Apart from this, Vitamin A in oranges keeps the hair moisturized by increasing sebum secretion. If you want radiant skin, smooth hair, and delayed ageing, eat an orange every day. Antioxidants in oranges prevent skin damage caused by free radicals. Orange peel can be used as a face mask which is excellent for preventing and fighting acne on the face.

3. Protects Heart Health

Oranges are high in fiber, Vitamin B6, potassium and Vitamin C, which are known to improve heart health. Oranges improve iron absorption in the body and Vitamin B6 supports the production of haemoglobin. Hence, if you have iron deficiency, it’s good to intake oranges along with Iron supplements. Magnesium present in Oranges keeps the cholesterol in check.

4. Enhances Digestion

Oranges are rich in both soluble and insoluble fibers which support gut health. Soluble fibers help feed the healthy bacteria in our gut. But make sure you eat the white fibers in Oranges along with the pulp to get this benefit. Insoluble fibers draw the water into the gut to make the stool soft and easier to pass. So, oranges can prevent constipation and irritable bowel syndrome to some extent.

5. Easy Go-To-Snack

There can’t be a better fruit snack than an orange! We don’t need to cut them and they are easy to peel. Oranges are nearly fat-free and sodium-free with as low as 60 calories and can make a good mid-morning or afternoon snack at work or at home. As they are rich in fibers, they can keep you full for a longer time. So Oranges can make a great weight-loss snack as well.

Interesting Fact:

Did you know Orange peel taken internally has double the health benefits than the actual fruit part? Orange peels contain flavonoids which can protect the heart, are good for digestion, and help to prevent allergies.  They are good for boosting immunity, reduce bad breath and good for skin. Save the Orange peels, boil them in water and it can be made into a chutney grinding the peels with coconut, tamarind, jaggery, red chili and salt. It tastes the best and is healthy too!

Don’t forget to snack on Oranges in winter to stay healthy! We hope this blog helps you. Want to know about more fruits? Tune in to our expert nutritionists on GOQii Play. Subscribe now and #BeTheForce.

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3 Must-Try Mini Meals For Good Health!

“Don’t ask why healthy food is expensive! Ask why junk food is so cheap!” It is that junk food which creates junk in our mind and body. We might have grown up eating all the fried and junk food we could but do we really want to continue with the same? I am sure the answer is no!

So, here are a few recipes and their benefits, which are a healthier version of junk food and much tastier too.

1. Fruity Appam

Ingredients for the batter:

  • Rava/ Semolina – ½ cup
  • Powdered sugar – 1 tbsp
  • Curd – ½ cup
  • Milk – ½ cup
  • Baking powder 1/4th tsp
  • Elaichi/ Cardamom
  • Banana – 1 no.
  • Salt to taste

Ingredients for the stuffing:

  • Kiwi – 1 no
  • Sugar – 2 or 2.5 tsp
  • Lemon juice – 1 tsp
  • Cinnamon powder – 1/4th tsp

Method for the batter:

  1. In one bowl, mix all the above ingredients listed for batter, except banana.
  2. Smash banana in another bowl and add it to the above mixture.
  3. Let the batter rest for 10 minutes.

Method for the stuffing:

  1. Add kiwi, sugar, lemon juice in a pan and cook till the sugar melts and the kiwi is cooked.
  2. Add cinnamon powder to the mixture and mix well. Remove it in a bowl.
  3. Add the water from the above mixture in the batter and mix the batter well.

Method for Combining the Two

  1. Heat and grease the appam pan with oil.
  2. Add a layer of batter, followed by stuffing, and then covered by another layer of batter.
  3. Cook appam on both sides until golden brown.
  4. Serve hot.

Note: You can use any other seasonal fruit apart from kiwi.

Benefits: This recipe is specially listed for kids as they generally do not like fruits. It is an easy way of at least including 2-3 fruits in their diet. Fruits are a storehouse of antioxidants, vitamins and minerals which help in their overall growth and development. They also strengthen the immune system to fight against any illness. Apart from fruits, this is a traditional recipe with a healthy twist enjoyed by all!

2. Cheesy Vegetable Cutlet

What better to find a healthy and nutritious way to eat the most relished dish! Roll up your sleeves as you are going to read a very tasty and easy recipe.

What you will need:   

  • Oil – 1 tsp
  • Butter – 1 tsp
  • Chopped onion – ¼ cup
  • Chopped garlic – ¼ tsp
  • Chopped beans – 1 ½  tbsp
  • Grated carrot – 1 ½ tbsp
  • Boiled & grated corn – 1 ½ tbsp
  • Boiled & Mashed potatoes – 1 cup
  • Grated cheese – 1 no
  • Salt to taste
  • Coriander – 1 tbsp
  • Bread crumbs – 1 tbsp (keep extra for rolling)
  • Red chilly powder – ¼ tsp

How to Prepare:

  1. Sauté onion and garlic in a pan.
  2. Add beans, grated carrot and salt. Let it cook.
  3. To the mixture, add corn and potatoes. Mix well.
  4. Switch off the gas and add grated cheese, salt, coriander, red chilly and bread crumbs.
  5. Mix well and let the mixture cool down.
  6. Roll the mixture into small balls or if you have different shape molds, then cut using them.
  7. Roll/ spread the balls over the bread crumbs until it is fully covered with it.
  8. Take a pan and shallow fry the cutlets using oil until they are golden brown on both sides.
  9. Serve hot, with ketchup or green chutney.

Note: If you wish to add any more vegetables to the above mixture you can feel free to do so. Using rava/ oats in place of breadcrumbs to roll the cutlets is also welcome.

Benefits: This recipe is a very easy and effective way to include vegetables in your kid’s meals. It is very common to see kids remove vegetables from their plate. Try this one and I’m sure your kids will relish eating it. Apart from vegetables, cheese is a special ingredient added to the above mixture, as kids and adults love the taste of it. Other than that, cheese is a good source of protein and calcium.

3. Pizza with a Twist

Ingredients for the dough:

  • Wheat flour – 1 cup
  • Baking soda – ½ tsp
  • Water – 1 cup
  • Dry yeast – ½ tsp
  • Sugar – ½ tsp
  • Salt – to taste
  • Oil – 2 tsp

For pesto sauce:

  • Fresh basil (tulsi) – 200 gm
  • Garlic – 3 cloves
  • Olive oil – 3 tsp
  • Salt – to taste
  • Water
  • Veggies: Onion; Green, Yellow and Red bell pepper; Jalapenos, Paneer; Cheese; Olives; Oregano; Chilli flakes.

Method for preparing the dough:

  1. Heat some water in a sauce pan and add sugar and dry yeast.
  2. Cook till it dissolves and let it cool.
  3. In a bowl, take wheat flour, salt, oil and baking soda. Mix them.
  4. Add yeast water and knead the dough.
  5. Add some oil in the end and let it ferment for 2-3 hours.

After 2 hours:

  1. Prepare the pizza base from the dough. Knead it with corn flour and give it shape by using your hands.
  2. Make holes in pizza base with a fork.
  3. Bake the base in a pre-heated oven at 260 degree Celsius for 4-5 minutes.

Method for pesto sauce:

  1. In a mixture jar add basil, garlic, olive oil and salt.
  2. Now add some water and prepare pesto sauce.

Method for Assembling:

  1. After the pizza base is ready, apply pesto sauce over the base and add all the vegetables on it.
  2. Now sprinkle cottage cheese, very little cheese, oregano and chilli flakes over the pizza.
  3. Place the pizza in a pan, close it with a lid and cook it for 2-3 minutes.
  4. Take the pizza on a serving plate and serve it hot.

Note: Making the dough is optional, you can even purchase a whole wheat pizza base. It is easily available in the market.

Benefits: Everyone likes pizza but the ones available in the market are unhealthy. Few benefits of this healthy pizza include the use of cottage cheese over normal cheese. Cottage cheese provides protein. More so, the pizza is a nutritious combination of carbohydrates, proteins, vitamins and minerals as it has veggies, dairy products and cereals.

We hope you enjoy eating these healthy mini meals as much as you’ll enjoy making them! How do you make your food healthy? Do you have a healthy twist to a traditional recipe? Let us know in the comments below!

#BeTheForce

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