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Healthy Eating: Oats Sprouts and Vegetable Uttapam

Oats Sprouts and Vegetable UttapamDo you love your traditional uttapam? Well, you’re about to love this healthy twist we’ve added to it more! Quick, easy to prepare and nutritious, the Oats Sprouts and Vegetable Uttapam is a mouthwatering recipe just as it is healthy. As it is made with oats, it provides better satiety too. Let’s get started! 

Ingredients:

  • Rolled oats – 1 cup
  • Curd – 1 cup
  • Ginger chili paste – 1 tbsp
  • Parboiled sprouts – ½ cup
  • Grated carrot – ½ cup
  • Grated beetroot – ½ cup
  • Finely chopped onion – ½ cup
  • Finely chopped tomatoes – ½ cup
  • Finely chopped coriander – ½ cup
  • Salt
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tsp
  • Lemon juice – 1 tsp
  • Salt as per taste
  • Oil – 1 tbsp

Method:

  1. Heat a pan and roast the oats for 3-5 minutes and grind them into powder.
  2. In a mixing bowl, add oats powder, curd, salt & ginger chilli paste. Mix this well & add some water to make dosa batter consistency. Put it to rest for 20 minutes.
  3. For the topping, in a different bowl add parboiled sprouts, onion, tomato, carrot, beetroot, coriander and lemon juice. Add the spices too and give it a gentle mix.
  4. The oats batter will be thick after 20 minutes, so add some water again to gain dosa batter consistency.
  5. Heat a dosa pan and grease with some oil. Take a spoon full of oats batter & spread it to make a mini uttapam. After it is slightly cooked take a spoon full of sprouts & veggies stuffing to put over the uttapam. Cover the pan with a lid & allow it to cook.
  6. After it turns golden brown on the base, flip it over for the stuffing to cook well too.
  7. Time to serve it hot with coconut chutney.

Highlights of the Oats Sprouts and Vegetable Uttapam

  • This single dish gives benefits equal to that of a whole balanced meal.
  • Improved fiber, nutrients and protein content from the traditional rice based uttapam.
  • A colorful blend of veggies giving us the necessary antioxidants and improving heart health.

We hope you try and enjoy this Oats Sprouts and Vegetable Uttapam recipe! Do leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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Healthy Eating: Idli Sandwich

idili sandwichThe monsoons have begun and eating nutritious home cooked meals might be the best option for your health. As we understand that your regular food might get boring, adding a little twist would make things more interesting for you. So let’s begin by preparing this delicious and healthy Idli Sandwich. 

What You Will Need 

  • Idli Batter – 500 g
  • Boiled & crushed corn – 2 tbsp
  • Finely chopped capsicum – 2 tbsp  
  • Finely chopped onion – 2 tbsp
  • Grated carrot – 2 tbsp
  • Paneer – 50 gm
  • Finely chopped coriander – 1 tbsp
  • Green chilli paste – 1 tbsp
  • Salt as per taste
  • Oil – 2 tbsp
  • Chat masala – 1 tsp
  • Red chilli powder – 1 tsp
  • Black pepper powder – 1 tsp
  • Sesame seeds – 1 tsp
  • Mustard seeds – 1 tsp
  • Green chutney – ½ cup

How To Prepare     

  1. Add water in a steamer and put it to boil. Grease a plate with oil and pour 2 big spoons of batter on the plate and spread evenly. Sprinkle some red chilli powder and black pepper powder over it. Put the plate in the hot steamer and allow it to cook.
  2. Once done, remove the plate and allow it to cool. Cut the cooked idli batter in a round shape using a mold. Make all the idlis in similar fashion.
  3. Take a mixing bowl and add corn, capsicum, onion, carrot, paneer, coriander, green chilli paste, chat masala, salt and mix everything well.
  4. Now, let us start making the sandwich. Take two idlis, spread green chutney on one side of both the idlis and in-between place the prepared stuffing.
  5. On a pan, pour in some oil. After the oil heats up, add in the mustard seeds & sesame seeds. After they start crackling up, place the prepared sandwich on it. 
  6. After it is golden brown on one side, flip it over and cook the other side.
  7. Our hot idli sandwich is ready! Enjoy it with chutney.

Note: You can also use your left over idlis to make these. Just cut the idli from the middle, stuff and grill. 

Highlights of the Idli Sandwich recipe 

  • It’s a sandwich recipe without the processed bread – which means it is automatically healthier!  
  • Very rich in fiber & proteins – which make them super filling.
  • It makes the traditional idlis two times more nutritious with the addition of vegetables. 

We hope you try this Idli Sandwich recipe and share your experience with us. Do upload your pics on social media and tag us! For more healthy recipes, check out Healthy Reads. To get more advice on recipes, nutrition and diet tips, ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce 

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Healthy Eating: The Ultimate Amla Drink

ultimate amla drink

The Vitamin C rich Gooseberry (Amla) peaks during this season! This Indian superfood strengthens the body, expels toxins and improves defence mechanisms. It also improves eyesight, hair quality, prevents graying of hair, boosts immunity and provides so many more benefits! If you liked Amla before, you’re going to love it even more as this Ultimate Amla Drink!

Fun fact: A single Amla can give you Vitamin C equal to that of 2 Oranges. Isn’t that amazing? 

What You Will Need:

  • Amla (chopped) – 1
  • Cumin seeds powder – ¼ tsp
  • Turmeric powder – ¼ tsp
  • Mint leaves (chopped) – 1 tsp
  • Ginger – ¼ tsp
  • Pink salt – ¼ tsp
  • Water – ½ glass

How To Prepare:

  1. In a mixture jar, add the Amla, mint leaves and ginger. Blend it well into a fine paste. Add some water and blend again.
  2. Now add cumin seeds powder, turmeric powder and pink salt. Blend it well.
  3. Using a sieve and strain the Amla paste by pressing with a spoon.
  4. In the output, add ½ glass of water and drink it slowly as your morning drink. If required you can also add some honey.
  5. You can drink this every morning, especially this winter season when we get them fresh.

 Highlights of the Ultimate Amla Drink

  • Weakness of body, heart and mind shall be dispelled by taking this fresh Amla juice.
  • The best way to detox your system and improve organ health.
  • Immunity boosting to help you stay away from any health lows.

We hope you enjoy this recipe as much as we enjoyed sharing it with you! For more recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Do leave your thoughts in the comments below.

#BeTheForce

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Healthy Eating: Fruit and Chia Salad With Nuts

healthy eatingIs preparing evening snacks a challenge for you? If you haven’t figured out what you’ll be eating today, this Fruit and Chia Salad with Nuts is perfect! This healthy recipe is filling and it will satisfy your sweet tooth as well. It can also be served as a cold dessert to beat the heat!

Ingredients:

  • Apple/Banana/Ripe Mango – 1 medium size chopped
  • Strawberries – 5-6
  • Kiwi – 1 medium size chopped
  • Chia seeds – 1 tbsp
  • Almond milk/ Coconut milk/ Low-fat milk – ½ cup (100 ml)
  • Honey – 1 tsp
  • Walnuts (4 halves), almonds (5), Pista (5), Cashews (4)
  • Cinnamon powder

Method:

  1. Chop all the nuts roughly
  2. Heat a pan and roast the chopped nuts for 3-4 minutes on low to medium flame to make them brittle and crunchy
  3. Take 100ml low-fat milk/ coconut milk/ almond milk, add 1 tablespoon of chia seeds, pinch of cinnamon powder and 1 tsp of honey in it
  4. Allow this mixture to stay in refrigerator overnight or for 8-10 hours to allow the chia seeds to swell up
  5. Take a mason jar or a glass and start layering
  6. Add chopped mangoes to base and add milk + chia seeds mixture on it to cover the mangoes
  7. To this, add the chopped kiwi and again add milk + chia seeds mixture on it
  8. Top this with chopped strawberries and again some milk + chia seeds mixture
  9. Add the roasted nuts on top

Please Note: If you’re allergic to nuts, replace them with seeds.

Highlights of the Fruit and Chia Salad Recipe 

  • Chia seeds are very rich in omega 3 fatty acids and fiber which makes this snack very filling
  • You can add seasonal fruits of your own choice and get all the seasonal nutrients
  • This will give a variation to your normal fruit intake

Did you like this fruit and chia salad with nuts recipe? Have you already tried it out? Share a pic on social media or the GOQii Arena and tag us! For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

To get more advice on recipes, nutrition and diet tips, subscribe to personalized coaching and ask your GOQii Coach directly: https://goqiiapp.page.link/bsr 

Eat Healthy and #BeTheForce

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