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April 11, 2019 By Madhu Soni 12 Comments

Healthy Snacks You Can Eat At Work

healthy eating at work

Does work keep you so engrossed that you forget to eat your meals on time? Have tight deadlines derailed your eating habits? Health and diet are our last priority while climbing the professional ladder. Is there a way to eat healthy at work? Do smaller meals work? Is it advisable to carry healthy snacks?

While it is a highly debatable topic whether one should eat smaller meals or 3 square meals a day, both have their share of pros and cons. I would advise you to choose the best of both worlds by opting for healthy snacks whenever possible.

Here is a List of a Few Healthy Snacks You Can Eat At Work:

  1. Nuts and Dry Fruits: You can carry a trail mix of Almonds, Walnuts, Cashew Nuts, Pistachios, Figs, Dried Apricot, Dates, Raisins, etc. Fox Nuts [makhana] is considered as a superfood that is loaded with fiber. You can also add some Roasted Grams and a handful of Peanuts to it.
  2. Energy Bars: Protein Bars, Granola Bars, and Health Bars all provide a good amount of nutrition. The convenience of carrying and eating one during office hours is unparalleled. These bars are a great way to pump up your protein levels as well.
  3. Sprouts: help in reducing cholesterol and blood pressure. They prevent anaemia and aid digestion, making it a great choice for healthy snacking! Don’t just stick to Mung Sprouts, you can also add variations like Chickpeas, Black Gram, Red Kidney Beans, Soya Beans, etc. The chances of foodborne illnesses greatly diminish with homemade sprouts.
  4. Fruits: are often ignored and are not included in one’s daily diet. Having them as mid meals can do wonders for your health. Grab locally grown or seasonal fruits and welcome all those healthy vitamins and minerals into your body!
  5. Sweet Potato: Another healthy and delicious snack is eating boiled or roasted Sweet Potatoes. Being high in dietary fiber, antioxidant and anti-inflammatory properties, it should be consumed more frequently. A dash of Date and Jaggery Chutney will make it super healthy and yummier!
  6. Sweet Corn: Have them boiled, steamed or roasted. Sweet Corn provides flavonoid and carotene which help fight free radicals. Besides this, it is rich in vitamin B, vitamin C and vitamin E.
  7. Smoothies: are an excellent way to incorporate fruits and nuts in one go. Whip up 2-3 fruits along with nuts and seeds. You can add some milk or coconut water to make it in a smooth consistency. Try making an Apple, Banana, Grape and Date Smoothie. It is absolutely delicious!
  8. Diet Snacks: The market is flooded with healthy diet food like Diet Puffed Rice, Diet Khakharas, high protein biscuits, etc. But choose wisely because Diet Puffed Rice with liberal amounts of Sev won’t serve the purpose.

While mid-meal snacks are important, you need to take care of the portions you eat. Although carrying nutritious mid-meal snacks require time and effort, having it ready with you helps avoid the other unhealthy alternatives and the guilt that accompanies them.

October 9, 2018 By Navnee Garg 2 Comments

Navratri : Keep it Healthy!!

shutterstock_277954964

India with its varied cultures, festivities abound. We just completed lord Ganesha’s festival and now Navratri, where we welcome Goddess Durga, starts from tomorrow, the 10th of October. With festivities come the problem of eating plenty and eating sweets. This Navratri let’s focus on eating healthy as it will help you detoxify your body and also cleanse your mind, leaving you with a great feeling.

shutterstock_388467748

Here are some healthy tips to relish this season:

  1. Prefer small meals and do not starve yourself. Binge on fruits, nuts and juices whenever you are hungry and try to stay away from the sweets, this will help you maintain the glucose levels in the blood.
  2. Hydration is the key to Detoxification. Drink lots of water and fluids like coconut water, lemon water, juices, green tea and buttermilk.
  3. Indulging in fibrous meals helps to reduce the carbohydrate intake. Combine carbohydrate-rich foods like potato, sabudana (Tapioca Sago) with fibre-rich vegetables such as spinach, capsicum, cabbage, tomato, bottle gourd etc. Also, prefer healthy cooking methods like roasting, grilling or baking over deep frying, this helps in avoiding excess fat/oil consumption.
  4. Protein need not be missed, when Amaranth (Daliya) is in the Navratri Include milk porridge or Namkeen daliya (Salted oats) along with the meals to add protein to your plate.
  5. Kuttu (Buckwheat flour) is an excellent combination of carbohydrates (70-75%) and protein (20-25%). Preferring chapattis over pooris will help to avoid acidity or indigestion.
  6. Samak rice (Barnyard millet) is another energy dense option which can be included in any quantity.
  7. Defeating sugar craving with fruit raita (yoghurt), apple kheer, dates, porridge or Samak rice kheer will keep you guilt free.
  8. Healthy snacking can help you get the required vitamins and minerals. Binging on roasted makhanas (fox nut), mixed roasted nuts, baked chips, and roasted peanuts is always better than consuming the fried Navratri Namkeens which are available in the market.
  9. Substituting sugar with jaggery or honey is also a great option.
  10. Opting for skimmed milk over full crème milk will help keep calories in check.

                                     HEALTHY OPTIONS FOR NAVRATRI:

 

BREAKFAST MIDMEAL LUNCH TEA BREAK DINNER
Dalia porridge Coconut water Grilled vadas with chutney Green tea with mixed nuts Paneer (cheese) tikka with vegetables
Fruits kheer Lemon water Kuttu roti, sabzi, raita and salad Tea with roasted makhanas Milk and fruits
Fruit shake with nuts Fruit infused water Baked sabudana Tikki, raita and veggies    Jasmine Tea A bowl of vegetable and salad
Samak Rice Kheer Fruit bowl Samak rice with curd and veggies Baked chips/ namkeen Pumpkin and bottle gourd soup

Always prefer homemade meals and avoid “Vrat Special Thalis” (fasting food plates). It is a good way to avoid unnecessary oil and fatty foods. Have a healthy and fruitful Navratri this season and don’t forget to enjoy Garbha, as this dance form is an excellent cardio session.

We at GOQii wish you all a Happy Navratri.

 

March 5, 2018 By Trupti Hingad 1 Comment

Bite these Snacks if you are diabetic

Planning three times meals for a diabetic is not a difficult task but, snacking options is what they lack information in. I personally realised this when I was planning a menu for my Mom who is a diabetic. I prepare meals for her and I tried every possible new dish, a recipe that I knew. However, after a point, it was a task for me. Finding snack option was like most of them were packed with carbs and this raises the insulin levels.

Then I researched on the same and got these healthy snacking options. These can help other diabetics too. The key is to choose snacks that are high in protein, high in fibre and healthy fats so that it keeps you a full until your next meal. The choice of food should be nutrient dense.

hard boiled eggs

  1. Hard-boiled eggs: Why this? Because its protein content really shines and perfect to slow down the spike in blood sugar levels.

yogurt with berries

  1. Yoghurt with Berries: It’s an excellent iabetic friendly snack. Its rich in antioxidant prevents damage to cells of the pancreas. Their high flavonoid content helps with regular blood sugar. Limit to one serving per day.

nuts and seeds

  1. Nuts and seeds: Nuts like almonds, walnuts, pecans, pistachios are perfect on the go snack. They are high in good fats, good carbs and a lot of fibre for appetite control. You can opt for seeds like pumpkin, flaxseed, sunflower seeds. Grab around 15 (a small handful) and make sure not to go overboard, because they are high in calories.

hummus-raw-vegetables

  1. Hummus with Raw veggies: This is another delicious snack that the diabetics can enjoy without any guilt.  Hummus is high in fibre and healthy fats and low in carbs. Take around 1/3 of a cup of hummus and dip with bell peppers, carrots, cucumber, celery, or broccoli.

avocado

  1. Avacado: Perfect snack option! The high fibre content and mono-saturated fatty acids in avocado make it diabetic friendly, preventing blood sugar to spike high!  Since its high in calories, restrict to half or one-fourth avocado at one time.

apples with peanut butter

  1. Sliced apples with peanut butter: Yummy! You can eat any fruit simply or have it with peanut butter. Apple is rich in Vitamin C, B and potassium while peanut butter is rich vitamin E, magnesium and manganese..all of which is known to help manage diabetes.Both are rich in fibre.  The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes

beet and carrort

  1. Beet and carrot sticks: Simple, easy, and basic is sometimes the best. Perfect office carrying a snack. The beta-carotene, fibre, and antioxidants will help to level blood sugar and keep you feeling full. 8-12 carrot is a good amount to go.

boiled beans

  1. Boiled beans: Super healthy and filler to curb your hunger pangs. Beans are an excellent source of antioxidants, fibre, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Consuming them prevent blood sugar spikes and help lower insulin levels after meals.

edamame

  1. Edamame: They are unripe, green soybeans that are still in their pods. They are a very nutritious and convenient snack. It improves insulin resistance. It is typically served steamed, and you can enhance its flavour by mixing it with seasonings of your choice.

chicken and veg soup

  1. Chicken and veggie soup: It’s like chicken noodle soup, but skip the noodles!  Use chicken and any and all low carbohydrate vegetables you can think of. Seriously, it would be hard to go wrong. The high protein intake, water, and fibre from the veggies make it one of the most satiating and diabetic friendly snacks around.

protein bars

  1. Protein bars /protein powder: They are a great snack option for diabetics due to the amount of protein they provide. They are quite filling too. You can make protein bars homemade by using peanut butter, whey protein and oats flour. To add sweetness you can use a small amount of raw organic honey or add dates/figs.

cchia seed pudding

  1. Chia seed pudding: Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency. It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fibre and omega-3 fatty acids  The fibre in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood

popcorn

  1. Popcorn: Air-popped popcorn made with coconut oil is one of the best healthy snacks for diabetics.  It’s high in fibre and can easily be made in about 5 minutes on the stove. Sprinkle a bit of rock salt and enjoy!

Tuna roll 1

  1. For NONVEG lovers– Tuna and Turkey roll up is a great handy snack. They are essentially a breadless sandwich wrap consisting of turkey breast slices wrapped around low-carb contents of your choice, such as cheese and veggies. Because of its high protein content. It prevents your blood sugar levels from rising too high

 

Snack your way and keep blood sugar under control. Stay healthy and happy!

September 24, 2017 By Shraddha Shetty 6 Comments

SNACK Your Way to Great HEALTH!!

cauliflower pizza

I have decided I am going to eat right, I am going to exercise everyday and I am going to continue like this forever and get fit. And so I thought!!

I was very comfortable eating right with my main meals namely, Breakfast, Lunch and Dinner. But what I realized was actually an eye-opener. The problem was not these meals but what happens between these meals, the Snack time!!

I used to get these hunger pangs surely around 4-5pm and sometimes around 11.30am, because of which I used to grab the first thing I saw in front of me be it biscuits, unhealthy oily snacks or bread, which completely threw my efforts out the window.

That’s when I decided that this needs to be sorted out and started planning a Snack Menu which included things like roasted chanas, khakras, diet snacks but soon I realized that these were not enough.

Evening snack should be considered as the 4th main meal of the day. By having the right food at this time, you reduce your hunger even at dinner time which helps you eat better.

I’ve tried these 4 recipes myself and believe me they are a snack time Delight!!

They not only fill you up but also taste delicious, satisfying your every taste bud.

Cauliflower Pizza

cauliflower pizza

Ingredients:

Cauliflower florets (riced) – 2 cups

Parmesan cheese or Mozarella cheese – 1cup

Egg – 1

Salt

Mixed herbs

For Topings:

Tomato sauce (Tomato puree, fresh garlic, mixed herbs, black pepper powder, salt)

Any vegetables of your choice

Little cheese

Method:

  • Wash and dry the cauliflower well
  • Cut it into florets
  • Pulse the florets in a food processor or grate it to form rice like granular consistency
  • Take 2 cups of riced cauliflower and transfer to a non-stick pan to remove the moisture
  • Keep stirring on low heat till most of the moisture is gone
  • Do not brown it
  • Let it cool
  • Beat one egg in a bowl
  • Add the cheese and mix well
  • Add the riced cauliflower
  • Mix well with salt and herbs
  • Line a baking tray with parchment paper and transfer this mixture onto it to make a pizza base
  • Gently pat the mixture to make a base of your desired shape with a thickness of quarter of an inch
  • Keep the edges slightly thick so that it doesn’t burn
  • Now place it in a pre-heated oven at 200 c for 20mins
  • Remove and let it cool
  • Topping:

Spread the tomato sauce and add any topping of your choice with little cheese (if required)

Bake it again at 200c for 10mins

Your pizza is ready!!

Black Gram (Chana) Kebabs

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Ingredients:

Black (gram) chana – ½ cup

Potato – 1 medium

Ginger (chopped) – 1 tsp

Garlic (chopped) – 1 tsp

Onion (chopped) – 1

Green Chillies (chopped) – 1 to 2

Chaat masala – 1 tsp

Garam masala – 1 tsp

Cumin (jeera) powder – 1 tsp

Red Chili powder – 1 tsp

Salt – to taste

Coriander leaves – ¼ cup

Method:

Soak the ( black Gram) kalachana overnight

Pressure cook it till soft and cooked through

Boil and peel the potato

For the masala:

  • Heat a tablespoon of oil in a pan and add in onions, salt, ginger, garlic and chilies
  • Let them cook through and soften
  • Add chaat masala, cumin powder, red chilli powder and garam masala
  • Mix well and take off the heat
  • Mash the boiled chana well in a mixie or use a masher
  • Mix the boiled potato
  • To this add the prepared masala and chopped coriander
  • Divide into small sized balls and flatten to form shammi kebabs or cutlets
  • Serve them hot with chutney or sauce and a cup of steaming hot tea or coffee

Bajra, Carrot and Onion Mini Uthappa


Ingredients:

¼ cup whole Bajra, soaked for 8 hours and drained

1 ¼ cups Bajra flour

Salt to taste

½ cup grated carrot

½ cup finely chopped onions

1 ½ tsp finely chopped green chillies

1 tsp garlic paste

¼ cup finely chopped coriander leaves

1 ½ tbsp. lemon juice

¼ tsp turmeric powder

1 ½ tspchilli powder

Oil for cooking

Method:

  • Combine the whole bajra, ½ cup of water and salt in a pressure cooker, mix well and pressure cook for 5 whistles.
  • Allow the steam to escape before opening the lid. Drain the water and keep the cooked whole bajra aside.
  • Combine all the ingredients, along with whole bajra and 1 ½ cup of water in a deep bowl and mix well.
  • Heat a non-stick tava and grease it lightly with oil.
  • Pour ¼ cup of batter over it and tilt the tava lightly to spread the batter evenly. Cook on medium flame till it turns golden brown in colour from both the sides.
  • Repeat step 5 to make more uthappas.
  • Serve immediately.

Jackfruit Seed Roast

jackfruit roast

 Ingredients:

Jackfruit seeds – 1 cup

Oil – 2 tsp

Mustard seeds – 1 tsp

Onion (small) – 1

Garlic cloves – 4

Green chilies – 3

Red chili powder – 2 tsp

Kashmiri chili powder – 1 tsp

Turmeric powder – 1 tsp

Coriander powder – ½ tsp

Cumin powder – ½  tsp

Fennel seed powder – ½ tsp

Amchur – ¼ tsp

Chaat masala – ½ tsp

Garam masala – ¼ tsp

Salt to taste

Method:

  • Steam the jackfruit seeds
  • Slice them
  • Heat oil in a non-stick pan
  • Add mustard seeds
  • When they splutter, add finely chopped onions, garlic and slit green chilies
  • Sauté for a few minutes on medium heat till the onions become soft
  • Add all the masalas and salt
  • Sauté for some more time
  • Add the jackfruit seed slices
  • Mix well and stir-fry for five minutes
  • Add few drops of water, cover the pan and let it cook over low heat for five minutes.

I hope you will try these out right away, so that I can share many such finger licking good healthy recipes soon.

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