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Healthy Eating: Masala Egg Sandwich

masala egg sandwichIf you woke up this morning thinking about eating eggs, then you’ve come to the right place.Like with all my other recipes, I’m going to be putting a twist on traditional eggs by making a full meal out of them using veggies and healthy carbs. While sandwiches are considered to be a “shortcut breakfast”, this Masala Egg Sandwich is best eaten as a meal! 

What You Will Need

  • Boiled eggs – 2 whole
  • Wheat bread/ multigrain bread – 4 slices
  • Onion – 1 big finely chopped
  • Tomato – 1 big finely chopped
  • Coriander finely chopped – ¼ cup
  • Garlic ginger paste – 1 tbsp
  • Cheese – 1 cube
  • Few onion slices
  • Few capsicum slices
  • Green chutney – 2 tbsp
  • Red chilli powder – 1 tsp
  • Turmeric – ½ tsp
  • Garam masala – ½ tsp
  • Jeera powder – ½ tsp
  • Oil – 1 tbsp

How To Prepare

  1. Heat a pan, add oil and allow the ginger garlic paste to saute.
  2. Once done, add in the onion and cook for a while until translucent.
  3. Throw in the tomatoes, coriander and cook for 5 more minutes.
  4. Add the spices, chilli powder, turmeric, salt and garam masala. Give it a quick mix.
  5. Mix some water and allow this to cook for a few minutes.
  6. Chop the boiled eggs into small pieces and add them to the pan. Allow it to cook for 3-5 minutes.
  7. Turn the flame off and your egg masala is ready! 
  8. Take 2 bread slices, layer both with green chutney. Add the egg masala, top it up with sliced onions, capsicum and shredded cheese (1/2 cube). Sprinkle some chat masala and cover with another slice of bread. Repeat the process to make another sandwich.
  9. Heat a flat pan, brush some oil and place the sandwich on it for a grill. After it is golden brown on one side, flip it over and cook the other side.
  10. Cut the sandwich into 4 pieces and serve hot with chutney or ketchup.

Note: you can use chopped paneer or tofu cubes instead of eggs.

Highlights of the Masala Egg Sandwich:

  • A great balanced meal, easy to make and a twist to a regular meal.
  • Gives you satiety and a punch of vitamins.
  • It has a good amount of proteins as well! 

We hope you enjoyed this Masala Egg Sandwich recipe. Is there something different you do while cooking eggs? Let us know in the comments below! 

For more awesome recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play. 

Stay home, stay safe, eat healthy and #BeTheForce 

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Healthy Eating: Quinoa Chickpea Salad

quinoa chickpea saladHow many times have we eaten a light meal consisting of a salad or a fruit only to feel hungry later and end up eating some junk? Ideally, a salad is a meal by itself. It can fit anywhere between your lunch and dinner. If salads have not been giving you the satiety you need, try this power-packed Quinoa Chickpea Salad to fill your tummy with high fiber and protein content but still make you feel light. 

What You Will Need 

  • Quinoa – ⅓ Cup (soaked for 30-60 mins) 
  • Chickpeas – ½ cup boiled 
  • Garlic – 1 tsp chopped 
  • Capsicum – ¼ cup chopped 
  • Onion – ¼ cup chopped 
  • Cucumber – 1 
  • Tomato – 1 
  • Green Chilly – 1 tsp chopped 
  • Coriander – 4 tbsp
  • Ghee – 1 tsp 
  • Jeera – ¼ tsp 
  • Turmeric Powder – ¼ tsp 
  • A pinch of Hing 
  • Water – ½ cup 
  • Lemon Juice – 1 tsp 
  • Salt to taste 

How To Prepare

  1. In a pan, add  1 tsp ghee and jeera. As the jeera starts crackling, add hing & sauté garlic for a while. 
  2. Now add water. Let the water boil. Add salt, turmeric powder  & quinoa (washed & drained). Cover it for 10 minutes and stir 1-2 times in between. Your quinoa generally gets cooked in 10 minutes, turn off the stove and let it cool to room temperature.
  3. In a big bowl, add cooked quinoa, boiled chickpeas and rest of the ingredients. Give everything a good mix
  4. Your healthy and filling Quinoa Chickpea Salad is ready! 

Tips For The Quinoa Chickpea Salad Recipe 

  • Don’t forget to scrub the quinoa grain a little before rinsing as it helps in removing the natural coating of saponins which can make it taste bitter or soapy
  • You can add a little cheese or paneer as well over your salad to make it more tasty and increase the protein content 
  • Try this recipe especially when you have leftover boiled chickpeas 

 We hope you try this delicious Quinoa Chickpea Salad recipe. Do leave your thoughts in the comments below. You can check out more recipes from Healthy Reads or tune in to cooking sessions on GOQii Play. 

Stay home, stay safe, eat healthy and #BeTheForce 

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Healthy Eating: Sauerkraut (Fermented Cabbage)

sauerkrautNothing is more important and essential than maintaining immunity during these pandemic struck days. If it is good immunity that you’re seeking, you should definitely try this Sauerkraut recipe which is basically chopped cabbage that undergoes anaerobic fermentation and gives you major health benefits. It can be a side dish to your main meals or you can add it to your meats and sandwiches. It originated in China over 2000 years back but is very popular in Germany. 

What You Will Need: 

  • Raw Cabbage – 1
  • Mason Jar – 1 (750 ml to 1 L)
  • Pink Salt or Normal Salt –  1-2 tbsp

How To Prepare:

  1. Take a medium sized cabbage and remove the outer leaves and keep them aside. Cut the cabbage into 4-5 pieces and remove the white core.
  2. Shred the cabbage or chop it in a food processor. We need it really thin and finely chopped.
  3. Take a big mixing bowl, add the cabbage to it.
  4. Add the salt. Salt will stop the breathing of any unhealthy micro-organism and will start the formation of lactobacillus bacteria which will help us in this fermentation.
  5. Mix the cabbage and salt well with your hands for a few minutes and then keep it aside for 7-10 min to allow the brine to ooze out. Let it set in the bowl.
  6. Pound the cabbage for a few minutes to allow any more liquid to ooze out, hit it well.
  7. Take a glass jar which is clean, freshly washed and pack the cabbage very tightly.
  8. Clean your hands and start keeping the cabbage in the jar. After adding some, take a wooden spatula or glass and push it in to avoid any air pockets between the cabbages. Repeat the process till the cabbage is over.
  9. Now, take the outer cabbage leaf and tuck it over the cabbage kept in the jar just like you are covering it hard to not allow any air.
  10. Next, add the brine we collected after mashing the cabbage, leave the top 1 inch of the jar free, do not pack it with brine tightly.
  11. Close the lid of the Mason jar (it is okay to close the jar not very tight so that the cabbage can breathe) and keep it in a bowl, there are chances of liquid oozing out after fermentation starts.
  12. Keep this for 3 days and then you can refrigerate and eat it. It should be a bit yellow and tangy.

Highlights of the Sauerkraut Recipe 

  • Eat this with every meal to improve digestion and add in good microbes.
  • It has a very long shelf life and a great way to boost immunity and better digestion.
  • 70-80 % of your immunity is located in your gut and hence it is very important to keep an eye on what you are eating. This is the best probiotic just like curd to help you with it.
  • Sauerkraut is enriched with nutrients, minerals and a lot of fiber. It helps in boosting immunity, digestion, can aid weight loss, helps in stress reduction, improving brain health, may reduce risk of cancer and promote good heart health.

We hope you enjoy this Sauerkraut recipe. Do try it out and leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play. 

Stay home, stay safe, eat healthy and #BeTheForce 

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Refreshing and Healthy Iced Tea Recipes

iced tea

Water is probably the best drink you can have during a hot summer day! Drinking at least 2 litres of water or more during the day helps your body dissipate excess heat – especially if you’re exposed to a high-temperature environment. A lot of people struggle with drinking water and rather opt for beverages full of sugar. Instead of hydrating on drinks detrimental to your health, why not opt for some tasty and healthy Iced Tea? Let’s look at some thirst-quenching recipes. 

1. Rose Iced Tea 

Ingredients: 

  • Handful or rose petals fresh or dried
  • Cardamom – 2 crushed 
  • Green Tea – 1 bag 
  • Raw honey – 1-2 tsp 
  • Hot water – 1 cup 
  • Ice cubes or chilled water 

Method: 

  1. Put rose petals, crushed cardamom and a green tea bag in a glass jar. Pour 1 cup hot water over this. Let this sit for 15-20 minutes. 
  2. Remove the tea bag after 3-5 minutes if you don’t want to make it very strong. 
  3. Add raw honey or any sweetener of your choice (avoid processed sugar) and mix well.
  4. Strain the rose petals. Fill a glass ¾ with ice cubes & pour this tea over ice cubes or add chilled water. Your refreshing rose tea is ready! 

2. Fennel Coconut Tea 

Ingredients: 

  • Fennel seeds – 1 tbsp 
  • Coconut water – 1.5 cup chilled 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 

Method: 

  1. Heat 1 cup water in a saucepan. Add fennel seeds & boil until it reduces to half. 
  2. Add the green tea bag for a few minutes. 
  3. After a few minutes, remove the teabag and strain the tea in a tall glass. 
  4. Add raw honey and mix well. 
  5. Pour over chilled coconut water and enjoy.

3. Apple and Cinnamon Tea 

Ingredients:

  • Apple – ¼ cup chopped or thinly sliced 
  • Cinnamon – 2-inch stick 
  • Cardamom – 1 crushed 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 
  • Water – 2 cups 

Method: 

  1. Boil 2 cups of water with cinnamon and cardamom for 5 minutes. 
  2. Turn off the gas, add a teabag to this and cover for 5 minutes. 
  3. Put apple slices in a glass jar and pour the boiled mixture over this after removing the teabag. 
  4. Add honey and mix well. Keep this in the fridge for minimum of 30 minutes to let the flavours infuse. After 30 minutes, strain and serve.

4. Pineapple and Ginger Iced Tea

Ingredients:

  • Pineapple – ¼ cup finely chopped 
  • Ginger – ½ inch thinly sliced 
  • Mint leaves – 4-5 
  • Lemon juice – 1 tsp 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 
  • Hot water – 1 cup 
  • Ice cubes

Method: 

  1. Put all the ingredients, except honey and ice cubes in a glass jar. 
  2. After 5 minutes, remove the green tea bag, add honey and mix well. 
  3. Let this sit for another 30-60 minutes at room temperature. 
  4. Now fill a tall glass halfway with ice cubes, strain and pour the tea mix.

5. Orange Peel Tea

Ingredients:

  • Peel of half an orange or kinnow
  • Water – 2 cups
  • Green Cardamom – 2 crushed 
  • Cloves – 2 
  • Cinnamon – 2 inch stick 
  • Green tea – 1 bag 
  • Raw honey – 1 tsp 

Method: 

  1. Boil cardamom, cloves and cinnamon with water for five minutes. 
  2. Kill the flame and add the green tea bag and orange peel in this. Cover for 5 minutes.
  3. Strain the mixture, add honey and let it cool in the fridge for 30 minutes at least before serving.

Tips and Highlights of the Iced Tea Recipes 

  • These recipes can help you fight inflammation, boost digestion, improve immunity and also aid you in removing toxins. 
  • These iced tea recipes can be a great addition to your routine to curb hunger pangs and promote weight loss. 
  • If any of these flavours become your favourite, you can lock in those flavours in the form of ice cubes and preserve it for a few days to enjoy it without waiting. 

We hope you try these recipes and enjoy them. Do leave your thoughts in the comments below. For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play. 

Stay home, stay safe, hydrate well and #BeTheForce 

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