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May 22, 2025 By GOQii Leave a Comment

Low-Carb Doesn’t Mean Low Flavour: Creative Meal Ideas for Diabetics

When most people think of a “low-carb diet,” the image that pops into their mind is usually a sad salad, a boiled egg, and a lifelong ban on anything remotely enjoyable. But here’s the reality: low-carb doesn’t have to mean low flavour — especially when it’s done right.

Whether you’re following the DIP (Diabetes Improvement Programme) or simply looking to stabilise your blood sugar through smarter food choices, it’s entirely possible to enjoy meals that are both satisfying and full of taste. You just need the right plan — and a dash of creativity.

Let’s walk through a typical day of delicious, low-carb eating that won’t leave you feeling deprived.

Breakfast: Start Your Day Right

The goal is simple — fuel up without the blood sugar spike. Think protein, healthy fats, and if you’d like, a dose of non-starchy veg.

Meal ideas:

  • Bacon or sausage with eggs — Simple, filling, and full of flavour. Add some wilted spinach or mushrooms if you like greens in the morning.
  • Avocado & egg on cauliflower toast — Cauliflower slices lightly grilled and topped with smashed avocado, chilli flakes, and a poached egg.
  • Omelette — Made with spinach, onions, and tomatoes.
  • Greek yoghurt (unsweetened) with chia seeds, crushed walnuts, and a small handful of berries.

💡 Quick tip: If you’re choosing lean protein (like egg whites), add a bit of butter or cheese to get in that much-needed fat for energy.

Lunch: Hearty & Nourishing

Lunchtime is where many fall into the bland salad trap. But not you! This is your opportunity to bring in flavour and fibre — and yes, you can still have your cup of starchy carbs if you need the energy boost.

Meal ideas:

  • Grilled chicken bowl — Marinated in olive oil, garlic, and herbs, served on a bed of leafy greens with cucumber, cherry tomatoes, and a tahini dressing.
  • Zucchini noodles with pesto and grilled chicken — Packed with fresh basil flavour and wonderfully filling.
  • Stir-fried tofu with peppers, mushrooms, and sesame seeds, served on a bed of steamed cabbage ribbons.

Portions to aim for:

  • 1 to 1½ cups of leafy salad or cooked greens
  • ½ to 1 cup of non-starchy veg
  • Up to 1 cup of starchy carbs (such as brown rice, wholewheat pasta, or roasted sweet potato), depending on your needs

Snack Smartly (Only If You Need To)

Snacking isn’t mandatory — but if hunger strikes, it’s important to choose snacks that keep your blood sugar steady without compromising taste.

Snack ideas:

  • Hummus-stuffed cucumber boats — Crunchy, refreshing, and satisfying.
  • Boiled eggs with a pinch of sea salt and pepper.
  • Cheese cubes (up to 100g per day) with olives or cherry tomatoes.
  • Pepperoni or turkey slices rolled with cream cheese.
  • A handful of unsalted nuts — Almonds, walnuts, or pistachios.

Dinner: Flavour Without the Fuss

Dinner should feel like a reward for your day — not a compromise. Choose good protein, healthy fats, and plenty of colour on your plate.

Meal ideas:

  • Low-carb veggie curry — Made with coconut milk, seasonal vegetables (think courgettes, peppers, and broccoli), and tofu or cottage cheese. Serve with cauliflower rice.
  • Grilled fish with lemon-butter sauce and sautéed greens.
  • Aubergine lasagne — Replace noodles with grilled aubergine slices, layered with tomato sauce and cheese.
  • Stuffed bell peppers with minced chicken, spices, and cheese.

Build your plate with:

  • 1 to 1½ cups of greens
  • ½ to 1 cup of non-starchy vegetables
  • Healthy fats (butter, cheese, avocado, olive oil) if your protein is lean

Sweet Endings: Dessert Without the Crash

Yes, you can still enjoy something sweet — as long as it’s carefully chosen.

Dessert ideas:

  • Dark chocolate almond bites — Melt 85% dark chocolate, mix with chopped almonds and coconut flakes, and chill in moulds.
  • Chia pudding — Made with almond milk, cinnamon, and a touch of stevia.
  • Avocado mousse — Mashed avocado with cocoa powder and stevia makes a rich, satisfying treat.

A Few Things to Remember

Here are a few DIP-aligned essentials you should aim for daily:

  • 2 cups of leafy greens — Spinach, lettuce, rocket, kale, etc.
  • 1 cup of non-starchy vegetables — Courgette, broccoli, mushrooms, peppers, etc.
  • 1 cup of starchy carbohydrates — Optional, and should be adjusted based on your energy needs.
  • 1–2 teaspoons of salt — Especially important on a low-carb plan, unless you’re on a sodium-restricted diet.

And yes — whole eggs, meat, poultry, fish, and good fats are all on the table. You’re not required to avoid the natural fats in your food. Eat until you’re full — not stuffed — and let your body guide you.

You Don’t Have to Choose Between Food and Health

Low-carb eating for diabetes management isn’t about denial — it’s about rediscovery. When you base your meals on real, whole foods and bold flavours, you’ll find there’s joy to be had in every bite.

So the next time someone says, “Isn’t that diet a bit boring?” — smile, and serve them your cauliflower toast with avocado and a perfectly poached egg.

Let the food do the talking.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

January 27, 2025 By Urvi Gohil 1 Comment

Healthy Eating: How to Prepare Thick Curd At Home

homemade curdWho doesn’t enjoy a bowl of curd? With its many health benefits and the million different ways in which you can consume it, curd is almost irreplaceable. Did you ever wonder how curd came to be discovered? Was it made with intention?

History suggests that curd, like many other fermented milk products, was discovered by accident! It was primarily due to milk being left unattended for a long time which initiated curdling. Basically, the milk began souring as a result of microbial action. A microorganism called Lactobacillus is responsible for the curdling of milk.

Curd is considered to be a superfood as it is rich in proteins, provides the body with Vitamin B and Calcium and is a fantastic Probiotic and is good for the gut. However, there are many who still struggle to make good thick curd at home and dependent on packaged curd.

So let us learn to make thick, perfect curd at home!

What You Will Need

  • Milk – 500 ml
  • Curd – 2 tsp
  • Water – 2 tsp

How to Prepare Thick Curd

  1. In a pan add milk and allow it to boil. Keep stirring it lightly.
  2. After the milk comes to a boil, switch off the flame and let it cool down.
  3. Now take a bowl, add 2 tsp of curd and 2 tsp water & whisk it together.
  4. Once the milk cools down, remove the cream from the milk and strain the milk in a bowl.
  5. In the strained milk, add 2 tsp of curd + water mixture & mix well.
  6. Cover the bowl and keep it in a warm and dry space for 4-5 hours to set.
  7. Refrigerate the curd for an hour before you serve it.

Things to Keep in Mind  

  • Do not use skim milk for making curd, it will be runny.
  • The milk should not be very hot when you add culture in it otherwise the curd will coagulate
  • Never forget to remove cream

Benefits of Homemade Thick Curd

  • Curd which is commercially available is the result of a straining process that removes the liquid whey, resulting in thicker curd.
  • In its traditional form, the curd is far more nutrient-dense and is rich in high-quality protein, beneficial probiotics and cancer-fighting linoleic acid.
  • Poor quality milk is used to produce most commercial curd, which can be a concern.

What if You Do Not Have Starter Curd?

  1. Take boiled milk in a vessel and reheat it a little for making the starter curd. Use lukewarm milk. Now, pour little amount of milk in 3 different bowls for making the starter curd.
  2. In one cup of milk drop 2 green chilies. It is very important to have the stalk attached to the chilies for making the starter curd and make sure it is submerged completely in the milk.
  3. In second cup of milk, add 2 red chilies and submerge it completely.
  4. In third cup of milk, add 1 tbsp. of lemon juice and mix it well.
  5. Cover all the three cups of milk and store in a warm place for 12 hours.

Making starter curd is little time-consuming. Its not as good when compared to Dahi and is only used in making the curd.

Here you go! Try this natural and healthy way to make thick curd at home and don’t rely on packaged curd. Do share your experience in the comments below!

For more healthy recipes, check out Healthy Reads or ask your GOQii Coach directly by subscribing for Personalised Health Coaching here.

#BeTheForce

January 4, 2025 By Urvi Gohil Leave a Comment

Healthy Eating: Oats and Gram Flour Cookies

oats and gram flour cookiesWith all those delicious festive Christmas sweets now out of reach, we’re sure your sweet tooth is craving for some of that sweet goodness! Those sweets often come with unhealthy baggage, but don’t worry – we’ve found a way to stick to your healthy eating routine in the New Year without guilt. Here’s a crispy, crunchy oats and gram flour cookie recipe with the goodness of healthy fats. Let’s get started! 

What You Will Need 

  • Rolled Oats – ½ cup
  • Besan (Gram Flour) – ½ cup
  • Cinnamon Powder – ½ tsp
  • Flax Seeds – 1 tsp
  • Raisins – 2 tsp
  • Ghee – ¼ cup
  • Olive Oil – 2 tsp
  • Jaggery Powder – 4 tsp
  • Vinegar – 1 tsp
  • Vanilla Essence – ½ tsp
  • Warm Milk – 1 tbsp
  • Dark Chocolate Chips – 2 tbsp
  • Baking Soda – ¼ tsp
  • Baking Powder – 1 tsp
  • Salt – ½ tsp

How To Prepare 

  1. In a bowl, combine oats, besan, cinnamon powder, baking soda, baking powder and salt. Mix it well and set aside.
  2. In another mixing bowl, add ghee, olive oil, vinegar, vanilla essence, warm milk & jaggery powder. Mix thoroughly until the jaggery powder dissolves, forming a smooth paste. It may  still have small jaggery particles, so don’t worry about achieving a completely smooth texture.  Once done, add chocolate chips, flax seeds and raisins.
  3. Combine the dry and wet ingredients thoroughly. Line a baking tray with butter paper. Portion the dough into small parts, flatten each between your palms, and place the cookies on the tray. Sprinkle some chocolate chips & raisins on the top for extra flavor.
  4. Bake in a preheated oven at 180°c for 18-20 minutes or in a microwave using convection mode. Alternatively, you can use an air fryer at 180°c for 15-20 minutes. Check the cookies after 12 minutes to ensure they bake evenly.

Note: You can substitute coconut sugar or stevia powder for jaggery powder if preferred.

Highlights of the Oats and Gram Flour Cookies Recipe 

  • A guilt-free cookie that everyone in the family can enjoy
  • Packed with the goodness of protein and healthy fats
  • Healthy sugars, like jaggery, are safe for most, but diabetics may opt for stevia powder

We hope you enjoy this Oats and Gram Flour Cookie recipe. Share it with your loved ones and leave your thoughts in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here. 

Eat healthy and #BeTheForce 

December 14, 2024 By Urvi Gohil Leave a Comment

Healthy Eating: Vegetable and Paneer Kathi Roll

Vegetable and Paneer Kathi RollStill wondering what to do with all that leftover chapati from lunch or last night’s dinner? Don’t let it go to waste. Try this amazing Vegetable and Paneer Kathi Roll. If you don’t know, a Kathi is basically an Indian style wrap made with different stuffing. This recipe adds a protein twist to the traditional Kathi recipe making it healthier for you! 

What You Will Need 

  • Leftover chapati – 3 
  • Onion – 1 medium, sliced 
  • Tomato – 1 medium, sliced 
  • Carrot – 1 medium, sliced 
  • Capsicum – 1 medium, sliced
  • Cabbage – 1 cup, shredded 
  • Paneer – ½ cup, shredded 
  • Ginger garlic paste – 1 tbsp 
  • Haldi powder – 1 tsp 
  • Red chilli powder – 1 tbsp 
  • Garam masala powder – 1 tsp 
  • Jeera powder – 1 tsp 
  • Chat powder – ½ tsp 
  • Coriander mint chutney – ½ cup 
  • Curd – 2 tbsp 
  • Salt to taste 
  • Oil – 1 tbsp 

How To Prepare 

  1. Heat some oil in a pan, saute the garlic ginger paste for a while and then add onions (keep some uncooked, sliced onions away). Once the onions start to get soft, add all other veggies like carrot, tomato, capsicum and cabbage.
  2. Once the veggies are soft, it is time to add in all our spices. Mix it well and add the paneer.
  3. Cover the pan with a lid and allow it to cook for 3-5 mins.
  4. In a small bowl, mix the coriander mint chutney and curd, add some salt too.
  5. Take the leftover chapati, apply the chutney and curd paste on it.
  6. On one side of the chapati, place 1 big spoonful of the hot stuffing and place a few raw onion slices on it as well. Sprinkle some chat powder over it.
  7. Now start folding the chapati very tightly.
  8. Serve it hot along with green chutney.

Highlights of the Vegetable and Paneer Kathi Roll 

  • It’s a fiber rich meal, giving you satiety in less quantity.
  • Great meal idea for weight watchers, diabetics & everyone in the family.
  • Plus points are the high Vitamin A, Vitamin C, magnesium, potassium and folate from the roll.

We hope you try and enjoy this delicious Vegetable and Paneer Kathi Roll recipe. Do you have a special way of making this? Is there a recipe you’d like to see next? Let us know in the comments below! 

For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Eat healthy and #BeTheForce 

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