nutrients Archives

November 6, 2022 By Urvi Gohil 2 Comments

Healthy Eating: Vegetable Masoor Rice

Can 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

Heat oil in a pan on a medium flame.
Add bay leaf, cinnamon, mustard seeds and cumin seeds in the oil. Once the seeds crackle, add onion to the pan now and sauté.
After the onions turn golden brown, add ginger garlic paste and sauté for few seconds.
Add drained Masoor dal, carrot, beans and green peas to the mixture.
Next, you add turmeric, red chilly powder, garam masala, salt and mix them well.
Add the soaked rice and mix well.
Follow it up with 3 cups of water and allow it to cook in the pan till the water evaporates on medium flame.
Once the water evaporates, cover it with a lid and allow it to cook for another 5-7 minutes.
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 personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

March 26, 2019 By Arooshi Garg 5 Comments

Jaggery and its Benefits!

Jaggery is one of the most common ingredients found in Indian kitchens. Apart from being one of the best natural sweeteners, it also offers a plethora of health benefits. It is good for your cardiac health, digestion, improved metabolism, blood circulation, respiratory system, menstrual cramp or pains, sexual potency and stronger immunity.

About 70-80% of the world’s Jaggery production takes place in India, where it is commonly called gur/gud. It is primarily made from Sugarcane but nowadays it can be made from coconut sap and date palm as well.

How is Jaggery Made?

Jaggery is made by first extracting juice from Sugarcane. The canes or palms are pressed to extract the sweet juice or sap. The juice is then allowed to stand in big containers so that any sediment settles to the bottom. It is then strained to produce a clear liquid.

The juice is then concentrated by placing in a very large, flat-bottomed pan and boiled. During this process, the Jaggery is stirred and the impurities are skimmed off the top until only a yellow, dough-like paste remains. This paste is then transferred to containers where it cools into Jaggery blocks.

Jaggery vs Refined Sugar

Jaggery contains more nutrients than refined sugar because of its molasses content. Molasses is a nutritious by-product of the sugar making process, which is usually removed when making refined sugar. Molasses adds plenty of micro-nutrients to the final product. Hence, it is more nutritious as compared to white refined sugar!

10 Benefits of Eating Jaggery

Prevents and Treats Common Cold: Consumption of Jaggery helps fight symptoms of a cold and cough. Mixing a small piece of it in warm water or tea can help greatly.
Immunity Booster: Loaded with antioxidants and minerals like zinc and selenium, which helps curb free-radicals responsible for inflammation, Jaggery helps boost resistance against infections, hence building stronger immunity.
Detoxifies the Liver & Other Organs: It plays a major role in detoxifying internal organs such as liver, stomach, intestines, kidneys, etc. by flushing out harmful toxins from the body. Certain compounds present in Jaggery activate the digestive enzymes in our body, which help us digest food properly and also help reduce indigestion/bloating.
Combats Menstrual Pain and PMS: It is helpful in providing relief from cramps. In case you experience mood swings, irritation before your period, you should eat a small piece as it increases the levels of hemoglobin, maintains the hydration levels in our body in heavy-flow during periods and helps in releasing more Endorphins during periods (this helps relax our body). During periods, consume a solution of a glass of lukewarm water and Jaggery. It will help you tackle period cramps for the day.
Body Pain & Aches: Do you suffer from aches and pains in your joints? Eating Jaggery can provide you with immense relief. Add some grated ginger in boiling water and strain. Add a small piece of Jaggery and drink this regularly to reduce joint pain. You can even drink it with a glass of milk everyday to help strengthen the bones. This can help prevent joint and bone problems such as Arthritis.
Prevents Constipation: It activates the digestive enzymes in the body, stimulates bowel movements and helps prevent as well as relieve constipation. A cup of warm water with organic Jaggery and half a lemon’s juice is one of the best home remedy to cure constipation.
Prevents Anaemia: Rich in iron and folate, it helps prevent anaemia by ensuring that a normal level of red blood cells is maintained. It also helps in increasing haemoglobin content of blood. This is especially beneficial for pregnant women.
Acts as a Cooling Agent: Eating a small piece of it everyday helps in maintaining normal body temperature, which helps in keeping your stomach cool. Experts recommend drinking GurSharbat (soaked in ice cold water) during the summer months to cool off.
Prevents Respiratory Problems: By consuming Jaggery regularly, you can prevent many respiratory problems such as asthma, bronchitis, etc. Eating it with sesame seeds is beneficial for the respiratory system and preventing allergies related to it.
Regulates Blood Pressure: Jaggery contains potassium and sodium, which play an important role in the maintenance of pH levels in the body. It ensures that a normal level of blood pressure is properly maintained.

Quick Til Ladoo/Bars Recipe

You will need:

1 Cup White Sesame Seeds
1 Cup Jaggery
1 tbsp ghee
¼ tsp Cardamom Powder
Nuts of your choice

Method:

Roast sesame seeds on medium heat till light brown
Heat ghee in pan and add Jaggery
Simmer on slow flame till it melts
Put off flame and add the roasted til (and crushed nuts) and mix well
Grease your palms with ghee and make small balls or set in a plate and cut bars out of it

Want to know more? Ask us in the comments below!

#BeTheForce

February 11, 2018 By Mohammed Tufail Qureshi 1 Comment

Hidden dangers of sugary drinks

Sugar… as sweet as this word sounds one needs that much more careful. Behind all that shine there is a deep dark secret.

Sugar is an empty calorie. Empty calories are foods that provide high amounts of energy with very little or zero nutritional value. Sugar that does not get broken down by the body will be converted to fat. Sugar makes you very hungry and gives rise to what is known as ‘hunger craving’. In this case, you may not be physically hungry, but your body demands more food or more sugar to bring your blood sugar levels back into balance.

Sodium benzoate, which is derived from benzoic acid, has been used for years by the carbonated drinks industry to prevent moulds from developing in soft drinks. The ingredient has been a subject of concern for cancer because when mixed with Vitamin C, it turns into a carcinogenic substance called benzene. An international news report once said that the Cola drinks lead to the formation of stones in the kidney which can gradually damage the kidneys. The acid and radical mineral imbalances in dark-coloured sodas affect the kidneys. The phosphoric acid in the drinks’ absorbs calcium from bones and is eliminated through the passage of urine. This slowly forms stones in the kidney.

The phosphorus acid content takes away calcium from the bones thus leading to bone loss. Well, this is not enough!! There is more to learn about SUGAR.

It makes your body acidic which is a house for the pathogens to breed in.

Phosphoric acid present in drinks damages the enamel of the tooth and drains calcium from bones.

It has aspartate, an artificial sweetener which makes us feel hungry and craves for food, which leads to weight gain.

It gives empty calories and no nutrients.

Contains lead acetate damages kidney and nerves.

Soft drinks contain sugar which means less oxygen to your cells.

Increases risks of heart diseases

Risk of diabetes as it can cause insulin resistance.

Sugary drinks do not make you feel full and are strongly linked to weight gain. Large amounts of sugar are turned into fat in the liver. Sugar also increases belly fat as it contains no essential nutrients… Sugary drinks are highly addictive because of its delicious yet devilish taste.

It leads to high risk of cancer, damage dental health and increased risk of gout.

The next time you take a can in your hand to consume it, try and think what its taste and bubbles can do to your body.