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Healthy Eating: Mango Chia Pudding

mango chia puddingSummertime = Mango! Do you agree? If you are getting this lovely summer fruit, the mango chia pudding is a must try! You can eat this guilt-free, it is quite filling and a great option for breakfast or dessert! We will be using the omega 3 rich chia seeds and mango for making this. The mango chia pudding recipe is simple with limited ingredients and is extremely delicious! 

What You Will Need 

  • Chia seeds – 3 tbsp
  • Coconut milk/cow milk – 1 cup
  • Vanilla essence
  • Honey – 1 tsp
  • Ripe Mango – 1 cup chopped
  • Almonds – 4 chopped 
  • Walnuts – 4 chopped

How to Prepare 

  1. In a bowl, add milk and mix the chia seeds with it. Now, add a few drops of vanilla essence and 1 tsp of honey. Mix this well and keep it in the fridge for 3-5 hours or overnight.
  2. Take a glass and layer with soaked chia seeds and add the chopped mango over it. Repeat this process to make another layer.
  3. Sprinkle the chopped nuts and we are done! 

Highlights of the Mango Chia Pudding 

  • Gives you the flavor of seasonal fruit and required fiber.
  • Ideal for either breakfast or mid meal.
  • Gives you the required dose of antioxidants, Vitamin A and C.

Note: You can also use any other fruit like strawberry, banana, etc.

We hope you try this recipe and enjoy it. Avoid the nuts if you’re allergic to them. More so, leave your reviews in the comments below or try this recipe and share a pic in the GOQii Arena and our social media pages tagging us! 

You can find more healthy recipes here or get them directly from your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Refreshing Low Calorie & Nutritious Summer Drinks

Summer drinks recipe

There is nothing in the world that spells summer better than an afternoon spent lounging by the pool with an icy cold beverage in hand! Like me, how many of you have been craving something chilled throughout the day? While the idea of consuming a refreshing summer drink is plagued with thoughts of weight gain and the fact that most of these drinks are loaded with sugar, we thought of a few drinks that are low on calories and high on health. Try these refreshing summer drinks to beat the heat!

1. Coconut Water

Coconut Water is a beautifying beverage worth sipping all year long! It’s slightly sweet taste is particularly refreshing during summer. In addition to guzzling coconut water post-hot yoga flow or mixing it in to your A.M. smoothies, there are many other ways to enjoy it. Think on a popsicle stick, in a pudding and what not. Try adding some crushed mint leaves and lime juice to usual coconut water to make it more interesting.

2. Peppermint Tea

peppermint tea recipe

Peppermint Tea is a delicious and relaxing beverage that has numerous health benefits. Whether you are preparing it from a tea bag or using fresh leaves, peppermint tea can be made in a matter of minutes. Introducing a batch of iced peppermint tea to a summer party is an invigorating experience! All you’ll need is:

  • 3-5 mint tea bags (or 30 fresh peppermint leaves)
  • 4 cups (32 ounces) water
  • Lemon or honey to taste (optional)

3. Watermelon Lime Juice Cooler

watermelon lime cooler recipe

This super refreshing Watermelon Lime Cooler is a great way to beat the heat on hot summer days. Best of all, it takes a few minutes to prepare.

What you need is:

  • 2 cups chilled Watermelon chunks
  • 1 tbsp Lime Juice
  • Ice Cubes
  • Few Basil or Mint Leaves
  • 2 cups Seltzer or Club Soda (240ml)

Blend Watermelon chunks and Lime juice in a blender. Serve chilled.

4. Cucumber Mint Squash

cucumber mint squash recipe

Another tangy yet delicious drink loaded with detox properties. It is a perfect blend for a hot afternoon!

What you need is:

  • Mint leaves – 1 cup
  • Cucumber – 1/2 cup
  • Lemon juice – 1 1/2 tbsp
  • Water – 2 cup
  • Honey – 1 tbsp to taste
  • Salt – 1/2 tsp (to taste)

Blend everything in a blender. Add lemon juice after blending and mix it well. Filter the juice through a sieve and check the seasoning. Add if required. Serve chilled with ice cubes.

5. Strawberry Lemonade

strawberry lemonade recipe

There’s nothing that beats homemade lemonade, except adding strawberries to the mix!

What you need is:

  • 2 cups fresh strawberries
  • 3/4 cup freshly squeezed lemon juice, about 5 lemons
  • Chilled Water
  • 1 extra lemon, thinly sliced

Add strawberries and lemon juice to a blender and pulse until strawberries are liquid. Pour juice into a 1/2 gallon pitcher, add slices of lemon, and fill with chilled water. Don’t over fill pitcher with water, add just enough to make 1/2 gallon.

Try these delicious recipes out and let us know which ones were your favorites.

Were these recipes helpful? Want more? Get them here. You can also get these recipes directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Two Thumbs Up For Summer Salads!

summer saladsSummer is here and as the weather is only going to get hotter, it’ll take a lot more effort to stay hydrated especially if you’re spending long hours outside. Continuous exposure to high temperature and humidity without any rest and fluids can lead to lack of energy, dizziness headache, weakness and sometimes severe cramps and fluid retention. Instead of eating heavy and hot food, you need something light – like some good summer salads!

But before we go over how you can make your summer salads, let’s explore the ingredients we can use!

What Can You Eat During Summer? 

During this time of the year, our body needs more raw and cooling foods to help nourish and hydrate our cells. Apart from being chilled and high in water content, they also provide fiber for easy digestion and help eliminate toxins from the body.

Do you know that there are hydrating foods that provide about 20–25% of our daily water intake and it’s important to consume these during summer. Some of them include:

  • Fruits: Watermelon, tomatoes (containing lycopene phytonutrient that will help protect skin from ultraviolet rays), grape fruit, pears, blueberries, pineapple (the bromelain in it has many health benefits especially in reducing cough) and cucumber.
  • Leafy Greens: Spinach (Vitamin A and C) for liver detoxification with high watery lettuce, celery is brilliant.
  • Carrots: They are high in water content as well as the beta carotene phytonutrient. It also makes the salad plate more colorful.
  • Fresh Herbs: Parsley, mint, cilantro, coriander and basil are fabulous for reducing headaches, toothaches, calming the nerves and sore throats.
  • Spices: Cinnamon, raw garlic and raw ginger will help in keeping cholesterol levels under check. Being anti-inflammatory in nature, they help you fight against high BP, cancer and diabetes. Pepper goes awesome with salad curbing acidity!
  • Healthy Fatty Acids & Proteins: Nuts like almonds (vitamin E and fiber), walnuts and flaxseeds provide that much needed omega 3 fatty acid boost. You may also add peanuts, cashews, pistachios and seeds like sesame, sunflower, chia(topmost hydrator) for variations.
  • Olive Oil: It is rich in MUFA (Mono Unsaturated Fatty Acids) and can be added to the salad (the best form is the cold pressed virgin oil good for thyroid which also has phytonutrients). Canola, walnuts, avocado and walnut oil are wise picks for salad dressing too.
  • Lean Proteins: Quinoa, beans, chicken, legumes, chickpeas, paneer, lentils (folic acid rich providing vitamins and both soluble and insoluble fiber) should be added for muscle growth and repair.
  • Do not forget to sprinkle lime to keep it alkaline!

Summer Salads You Can Try 

Now that you are aware of which ingredients you can use, let’s go over on how you can use them.

1. Breakfast: Add some of the fruits mentioned above and mix them with yogurt. For breakfast, this is a great combination of carbs and proteins. If you are planning a long day out, you can combine your oatmeal with fruits like apple, pear and blueberry along with some nuts.

2. Morning snack: Apple/high watery fruit salad mixed with cinnamon, raisins and sprouts.

3. Lunch: Mix fresh fruits (carbs), vegetables (fiber), sprouts (proteins), beans and lentils.

You can also try using watermelon, tomato, onion, cheese mixed with salt, vinegar oil chilled with lettuce leaves and black pepper. You can also add kale and cabbage for a calorie dense meal.

Another alternative is adding watermelon, cucumber, bell peppers, spinach, avocado, lime and quinoa. Apart from complete proteins, this dish will also provide calcium and vitamins.

The best blend of salad for lunch would be vegetables, good carbs, lean proteins (beans, chicken, shrimp, tofu, cottage cheese) and healthy fats, adding in red onions will keep it anti–inflammatory and antioxidant-rich.

4. Dinner: Mix Quinoa, beans, lentils and chicken with red bell pepper and veggies. Sprinkle lime and add in herbs according to your taste. You may also add spices to make it interesting.

The salads will not only provide water, but will also keep you full for a longer period of time, helping you keep your weight in check. You can get creative with your salads too. Try designing a different recipe for every meal. I would say grab your salad bowl and create your fun, nutritious and delicious summer salad to re-energize yourself.

We hope this article on summer salads helps you beat the heat! Read more articles on how to stay healthy during summer here. You can also ask an expert by subscribing for GOQii’s Personalised Health Coaching here.

#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. Get more healthy recipes here. You can also get customized recipes and diet plans tailored to your health goal, directly from a GOQii Coach, by subscribing for Personalised Health Coaching here.

Hydrate well and #BeTheForce 

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