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April 15, 2025 By GOQii Leave a Comment

Low-Carb Snacks for Diabetes: Delicious Recipes to Keep You Energised

Snacking can be a source of sustained energy or an easy way to derail your nutrition goals. With the right choices, you can enjoy delicious snacks that keep you full, fuel your body, and support your well-being without unnecessary sugars or empty calories.

These satisfying, nutrient-rich, and easy-to-make snacks are designed to provide long-lasting energy and nourishment while fitting seamlessly into the Diabetes Reversal Program (DRP) Nutrition Plan. Whether you need a quick bite between meals or a healthy alternative to processed snacks, these options have you covered.

From the protein-packed Almond Butter Energy Balls to the crispy, savoury Parmesan Courgette Chips and the creamy Greek Yoghurt Dip with Fresh Vegetables, these snacks are not just healthy—they’re flavourful, wholesome, and incredibly satisfying.

Almond Butter Energy Balls

Looking for a quick, no-bake breakfast or snack? These Almond Butter Energy Balls are the perfect grab-and-go option. They are packed with healthy fats, protein, and fibre, making them an excellent choice for sustained energy throughout the day.

Ingredients

  • 1 cup almond butter (unsweetened)
  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup ground flaxseed
  • 2 tablespoons chia seeds
  • 1 teaspoon vanilla extract
  • 1 tablespoon sugar-free sweetener (optional)

Method of Preparation

  1. In a bowl, mix almond butter, shredded coconut, ground flaxseed, chia seeds, vanilla extract, and sweetener (if using).
  2. Stir until well combined and a dough-like consistency forms.
  3. Roll the mixture into small balls, about 1 inch in diameter.
  4. Place on a tray and refrigerate for at least 30 minutes to set.
  5. Enjoy as a quick breakfast or on-the-go snack.

Health Benefits

  • High in Fibre: Keeps digestion healthy and promotes fullness.
  • Good Source of Healthy Fats: Supports brain function and energy levels.
  • No Refined Sugar: A natural way to satisfy sweet cravings.

Parmesan Courgette Chips

Craving a crispy, salty snack but want to stay on track with your healthy eating? These Parmesan Courgette Chips are the answer! They are crunchy, cheesy, and completely guilt-free.

Ingredients

  • 1 large courgette, thinly sliced
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon olive oil
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste

Method of Preparation

  1. Preheat the oven to 200°C (400°F).
  2. Toss sliced courgettes with olive oil, garlic powder, salt, and pepper.
  3. Arrange in a single layer on a baking sheet.
  4. Sprinkle Parmesan cheese evenly over the slices.
  5. Bake for 15-20 minutes, flipping halfway, until crispy.

Health Benefits

  • Low in Carbs & Calories: A great alternative to potato crisps.
  • Rich in Antioxidants: Courgettes provide essential vitamins and minerals.

Crunchy & Satisfying: Perfect for curbing salty cravings.

Greek Yoghurt Dip with Fresh Vegetables

Need a quick and healthy snack? This Greek Yoghurt Dip is creamy, tangy, and pairs beautifully with fresh vegetables. It’s packed with protein and probiotics, making it a snack that keeps you full and energised.

Ingredients

  • 1 cup full-fat Greek yoghurt
  • 1 teaspoon lemon juice
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried dill
  • Salt and pepper to taste
  • Fresh vegetable sticks (carrots, cucumber, celery, bell peppers)

Method of Preparation

  1. In a bowl, mix Greek yoghurt, lemon juice, garlic powder, dill, salt, and pepper.
  2. Stir until smooth and well combined.
  3. Serve with fresh vegetable sticks for dipping.

Health Benefits

  • Rich in Protein & Probiotics: Supports gut health and muscle recovery.
  • Low in Carbs: Perfect for a light, satisfying snack.
  • Versatile & Refreshing: Customise with different herbs and spices.

Snacking should never feel like a compromise—it’s an opportunity to nourish your body and keep your energy levels steady throughout the day. These low-carb, high-nutrient snack options prove that healthy eating can be both delicious and fulfilling.

Whether you need a grab-and-go option, these snacks are the perfect solution to keep you satisfied and energised without guilt.

Enjoy these wholesome, flavourful snacks, and make every bite count towards a healthier, stronger you!

#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.

February 22, 2025 By Urvi Gohil 2 Comments

Healthy Eating: Vegetable Masoor Rice

vegetable masoor riceCan there be this one quick and easy meal which can fulfill all your nutritional needs? What if we told you there is! It is a personal favorite called the Vegetable Masoor Rice! This pot recipe gives you all the required nutrients such as carbohydrates and proteins. Thanks to the veggies, it also has fiber, antioxidants and essential vitamins! This meal can be enjoyed by all members of your family.

Ingredients for the Vegetable Masoor Rice

  • Overnight Soaked Masoor – 1 cup
  • Soaked Rice (2hr) – 1.5 cup
  • Finely Chopped Onion, Carrot, French Beans – ½ Cup Each
  • Green Peas – ½ Cup
  • Finely Chopped Coriander – 2 tbsp
  • Ginger Garlic Paste – 1 tbsp
  • Mustard Seeds, Cumin Seeds – ½ tsp each
  • Bay Leaf – 1
  • Small Cinnamon Stick
  • Red Chilly Powder – 1 tbsp
  • Turmeric – 1 tsp
  • Garam Masala – 1 tsp
  • Oil – 1 tbsp

How to Prepare

  1. Heat oil in a pan on a medium flame.
  2. Add bay leaf, cinnamon, mustard seeds and cumin seeds in the oil. Once the seeds crackle, add onion to the pan now and sauté.
  3. After the onions turn golden brown, add ginger garlic paste and sauté for few seconds.
  4. Add drained Masoor dal, carrot, beans and green peas to the mixture.
  5. Next, you add turmeric, red chilly powder, garam masala, salt and mix them well.
  6. Add the soaked rice and mix well.
  7. Follow it up with 3 cups of water and allow it to cook in the pan till the water evaporates on medium flame.
  8. Once the water evaporates, cover it with a lid and allow it to cook for another 5-7 minutes.
  9. When cooked, garnish the rice with coriander and serve hot!

Please Note: you can also use sprouted mung or Spilt Chana dal instead of Masoor.

Highlights of the Recipe

  • It is the best main meal ever! Eat this rice along with tomato, onion and cucumber raita. It tastes amazing.
  • It is extremely satiating and a good way to make your family eat vegetables and a rarely used pulse like Masoor.
  • This is your best pick for lunch and dinner!

Did you enjoy this healthy Vegetable Masoor Rice recipe? Do try it out and leave your thoughts in the comments below!

For more Healthy Recipes, check out Healthy Reads. You can also get these delicious recipes directly from your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

February 15, 2025 By Urvi Gohil 1 Comment

Healthy Eating: Spinach Paratha

spinach parathaIf you love parathas, roti, or chapati for breakfast, here’s a way to make the first meal of your day a healthy one! This Spinach Paratha recipe is loaded with essential nutrients to fuel your day and improve overall health. Spinach, the star ingredient, is packed with vitamins and minerals that benefit your body in numerous ways. Let’s get started!

What You Will Need

  • Spinach leaves – 200g
  • Gram flour (besan) – 2 tbsp
  • Wheat flour – 1 cup
  • Ajwain (carom seeds) – 1 tsp
  • Green chilli – 1-2
  • Ginger – 1 tsp
  • Oil – 1 tbsp
  • Salt to taste

How to Prepare

  • Step 1: Boil water in a pan and turn off the flame. Add the spinach leaves to the hot water and let them blanch for 1-2 minutes. Remove the leaves and soak them in cold water to retain their vibrant green color.
  • Step 2: In a mixer or blender, make a puree using the blanched spinach leaves, ginger, and green chillies.
  • Step 3: In a mixing bowl, combine wheat flour, gram flour, and salt. Mix well, then add the spinach puree, ajwain, and 1 tsp of oil.
  • Step 4: Knead the dough well and let it rest for 10-15 minutes.
  • Step 5: Divide the dough into small portions and roll them into medium-thick parathas.
  • Step 6: Heat a tawa (griddle) and roast the paratha on both sides, applying a little oil for a crispy texture.
  • Step 7: Serve hot with carrot raita or your favorite chutney.

Highlights of the Spinach Paratha

  • Nutrient-Dense: Spinach is one of the most nutrient-dense leafy green vegetables, rich in Vitamin K, which supports bone health and blood clotting.
  • Eye Health: Spinach contains lutein and zeaxanthin, antioxidants that promote eye health and reduce the risk of age-related macular degeneration.
  • Reduces Oxidative Stress: The antioxidants in spinach help combat oxidative stress, reducing the risk of chronic diseases.
  • Manages Blood Pressure: Spinach is high in potassium, which helps regulate blood pressure levels.
  • Weight Loss-Friendly: Low in calories and high in fiber, spinach parathas are a great addition to a weight-loss diet.

This Spinach Paratha is not only delicious but also packed with nutrients to kickstart your day on a healthy note. It’s easy to prepare, versatile, and perfect for anyone looking to add more greens to their diet. Give this recipe a try and let us know how you liked it in the comments below!

Do you have any other healthy breakfast recipes you love? Share them with us in the comments below! For more healthy recipes, check out Healthy Reads or get in touch with your GOQii Coach by subscribing for Personalized Health Coaching here.

Eat Healthy and #BeTheForce

December 21, 2024 By GOQii Leave a Comment

4 Healthy Recipes For Christmas & New Year Celebrations!

4 Healthy Recipes For Christmas & New Year Celebrations!Festivities always cause a dilemma in terms of what to eat, what to avoid and how much to eat. It’s often hard to resist good food. But if you have health goals to adhere to and are looking for something nutritious, we’ve got you covered! Here are 4 healthy recipes for Christmas and New Year that you can try. They are easy to cook, delicious and absolutely healthy!

Let’s get started!

4 Healthy Recipes For Christmas & New Year

1. Gourmet Almond Eyes (Almond Cookies)

Whether it’s for someone you love, your granny or your family and friends, these nutritious almond, jam-filled cookie bites will show your loved ones how much you care about them and their health.

Ingredients (For about 40 cookies)

  • 1/4 organic lemon
  • 200g (8 oz) all-purpose flour
  • 150g (6 oz) butter
  • 100g (4 oz) sugar
  • 1/2 pack vanilla sugar
  • 1 egg
  • 100g (4 oz) ground almonds
  • 175g (7 oz) jam

Method:

  1. Grate the lemon rind. Knead it with flour, butter, sugar, vanilla sugar, egg and almonds to form a smooth dough.
  2. Pre-heat the oven to 180°C (350°F, gas 4). Roll out the dough thinly in portions between two sheets of grease-proof paper. Cut out the biscuits. Cut out holes in the center of half of them. Bake on a baking tray lined with grease-proof paper for about 12 minutes.
  3. After they cool off, spread jam (e.g. strawberry jam) on those without holes. Place the biscuits with the holes on top. Optionally, sprinkle with icing sugar.

Facts:
Preparation: 45 minutes
Baking: 12 minutes
Calories per cookie: 60 kcal

2. Christmas Apple Cake

Eating an apple a day in winter provides many benefits for our health. The yellowish flesh in apples is rich in bioflavonoids, especially carotenoids. These pigments are antioxidants that can help protect you against cancer and other diseases by reducing the cellular damage caused when the body burns oxygen. The antioxidant in apples, which includes Vitamin A, Vitamin C and beta-carotene can help prevent cancer, including oral cancer.

Apple also aid weight loss – they are low in calorie fruit, making them perfect for people who want to lose weight. They contain fewer calories with no saturated fat, and the fiber in apples suppress hunger.

If you are wondering what to make this Christmas or for your New Year’s Eve party, here is a recipe for Apple Cake that is moist, yummy and comes with a rich, sweet butter sauce.

Ingredients:

  • 1/2 cup brown sugar
  • 1/4 teaspoon salt
  • 1 cup sugar
  • 1/2 cup butter
  • 1/2 cup chopped walnuts
  • 1/2 teaspoon ground cinnamon
  • 2 medium tart apples, peeled and grated.
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 1/2 cup cream
  • 1/4 teaspoon ground nutmeg
  • 1 cup all-purpose flour
  • 1 egg

Method:

  1. In a mixing bowl, put cream, butter and sugar and then beat in an egg and vanilla.
  2. Combine the flour, baking soda, cinnamon, salt and nutmeg. Gradually add to the creamed mixture.
  3. Stir in apples and walnuts. Pour into a greased 8-inch square baking dish.
  4. Bake at 350 degrees F for 40-45 minutes or until a toothpick inserted near the center comes out clean.
  5. Meanwhile, in a saucepan, melt butter. Stir in sugars and cream.
  6. Bring to a boil over medium heat, stirring constantly.
  7. Reduce heat and let it simmer, uncovered for 15 minutes, stirring occasionally. Serve over warm cake.

3. Chicken and Bell Pepper Tomato Chilli Stir Fry

Ingredients: 

  • 2 Chicken breast
  • Salt and pepper (as per taste)
  • All-purpose flour (for coating)
  • 1 Red chili pepper
  • 2 teaspoon Vegetable oil
  • 1 tablespoon Vinegar
  • 2 tablespoon Sweet chilli sauce
  • 2 tablespoon Ketchup
  • Bell peppers

Methods: 

  1. Chop the chicken into bite-sized pieces and sprinkle with salt and pepper. Coat the chicken in flour.
  2. Heat a frying pan with vegetable oil, add the red chilli pepper and fry the chicken until golden.
  3. Add vinegar and steam the chicken.
  4. Chop the bell peppers into 2 cm pieces, add to the frying pan and fry.
  5. Season with the sweet chilli sauce and ketchup.

Benefits of Chicken: Chicken is a great low-fat source of protein and the B Vitamin niacin. Protein is essential for maintaining muscle mass and is commonly included in weight-loss diets.

4. Christmas Baked Brown Rice Pudding

Rice pudding is for those who love homemade comfort food!

Ingredients:

  • 1 teaspoon vanilla extract
  • 2 cups milk
  • 3 beaten eggs
  • 1/3 cups raisins
  • 1 cup uncooked brown rice
  • 1/2 cup white sugar
  • 1 pinch ground nutmeg
  • 1/2 teaspoon salt

Method:

  1. Place uncooked rice in a 3-quart saucepan, and add water. Bring to a boil.
  2. Reduce heat and simmer for 25 to 30 minutes.
  3. Preheat the oven to 325 degrees F (165 degrees C).
  4. In a large bowl, combine beaten eggs, milk, sugar, vanilla extract, and salt. Mix well.
  5. Stir in rice and raisins.
  6. Pour into a baking dish. Bake uncovered for 30 minutes. Stir the pudding and sprinkle with nutmeg.
  7. Bake for an additional 30 minutes or until a knife inserted halfway between the edge and the center comes out clean.
  8. Enjoy your warm pudding.

Benefits of brown rice:

  • Lowers the risk of developing diabetes
  • High in fiber
  • Good source of magnesium and selenium
  • Prevents weight gain
  • Lower cholesterol
  • Offers cardiovascular benefits
  • Reduces the risk of childhood asthma
  • Promotes bone health

And that’s all! Do try these healthy recipes for Christmas and New Year’s and share your pictures with us on social media by tagging GOQii. Let us know 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.

#BeTheForce 

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