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Egg – An Antidote For The Immune System

egg

If you’ve been looking to up your protein intake and boost your immunity then look no further than the egg! It’s a staple for most of us at home and makes for the perfect breakfast meal but there is so much more to the versatile egg than just that! 

Health Benefits of An Egg 

    1. Proteins: Eggs are a complete source of protein as they have all the 9 essential amino acids which our body cannot produce on its own but has to obtain from a diet. Proteins are the building blocks of our body and a single egg provides 7g of it.
    2. Superfood: These easy to cook eggs are loaded with selenium, iron, zinc, phosphorus and vitamins like B 12, D and E and K. Thus, making them the powerhouse of nutrition. Zinc and selenium helps fight infection and improve immunity.
    3. Healthy Heart: While consuming an egg, eat the whole egg that is the white part and the yolk too. Egg yolks have been in controversy for a long time. But contrary to the popular belief, the egg yolk can be consumed daily. It is rich in nutrients and cholesterol and this cholesterol has less effect on blood cholesterol. It is the junk food or the saturated fats which raises blood cholesterol. Although, consult your doctor or nutritionist before consuming eggs especially if you’re suffering from high cholesterol.
    4. Energy Booster: Riboflavin, a Vitamin found in eggs, helps the body convert the food we eat into energy. Include this in your daily diet and say goodbye to lethargy. This inexpensive food, found all around the year, can be the constant source of energy.
    5. Sharper Brains: Eggs are rightly called the brain food because of the essential nutrient choline. Choline is said to keep neurological disorders away. Pregnant women are advised to have eggs to prevent any neural tube defects. Omega 3  fatty acids present in eggs protect against Alzheimer and improve cognitive function.
    6. Stronger Bones: One of the natural sources of Vitamin D is egg. Vitamin D ensures strong bones and teeth. It prevents osteoporosis and rickets. Vitamin D helps in absorption of Vitamin C which promotes a healthy heart and a healthy gut. Vitamin D plays a vital role in cell formation, immune system and reducing inflammation.
    7. Boon for Weight Watchers: The high protein content of the egg helps the body stay full for a longer period of time. It provides satiety and prevents binge eating.

With the myriad of benefits offered by the humble egg, we should try including it in our daily diet. It never gets boring because you can boil it, poach it, fry it, scramble it or eat it as a sandwich or any other accompaniment you like. How do you like eating your eggs? Let us know in the comments below! 

For more informative topics, check out Healthy Reads or speak to an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr 

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Healthy Eating: Poha Dhokla

poha dhokla

Homemade meals will always be the best and we’ve all come to realize that. But, if you’re running out of ways to make healthy eating interesting, we’ve got an amazing breakfast recipe for you which combines two dishes. We give you the Poha Dhokla! 

What You Will Need 

  • Poha: 100gm
  • Semolina/Rava: 2-3tbsp
  • Buttermilk: 1.5 to 2 glasses
  • Ginger: 1-2 tsp (paste)
  • Green chillies: 2-3 tsp (paste)
  • Coriander: 2-3 tbsp (chopped)
  • Turmeric: 1 tsp
  • Salt: as per the taste
  • Sugar: 1/2-1 tsp

How To Prepare

  1. In a vessel, add poha, semolina, ginger paste, green chillies paste, coriander, turmeric, salt, sugar and mix them well
  2. Now add buttermilk, mix it well and leave this batter for 30 mins
  3. The main trick in this recipe is that after 15 mins, check the consistency. If it’s too runny, add 1 tbsp of poha and wait for another 15 mins. 
  4. After 30 mins, mix the batter very well for 5 mins till it gets a good consistency
  5. If the batter is too dry, then you may add half a cup of water and mix it well
  6. Taste the batter once to check if you need to add some salt and green chillies
  7. Take an oil greased plate and pour this batter into it
  8. Level the batter in the dish and steam it for 10-15 mins
  9. By the time the dhokla cools down, turn on the flame, take a small pan, add oil (let it get warm), then add mustard seeds(black) & curry leaves, let them crackle and turn off the flame
  10. Put this oil with mustard & curry leaves over the dhokla
  11. Now make pieces of dhokla and serve it by garnishing it with a little bit of coriander.

Benefits of Poha Dhokla 

  • It’s a good, balanced source of carbohydrates and proteins in one meal
  • It can be categorised as a probiotic, as it is rich in good bacteria
  • As it has a high fiber content, it is quite fulfilling
  • It can be easily consumed by someone suffering from digestive issues like acidity, bloating and constipation as it soothes the gut
  • You can eat this as a snack as well as a major meal option 

We hope you enjoy this healthy Poha Dhokla recipe. Do share your experience with us in the comments below. For more healthy recipes, check out Healthy Reads or you can ask a GOQii Coach directly by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Smart and Healthy Recipes Using Leftovers

smart and healthy recipesWhen you’re really hungry and are not in the mood to cook or get your hands on fresh food, picking your phone and placing an order seems like a viable solution. But at the same time, if you’re worried that all the processed and junk food might not be good for your health, we’ve got the perfect solution for you! Try these smart and healthy recipes using leftovers from your kitchen! 

Smart and Healthy Recipes You Can Try 

These smart and healthy recipes can be prepared using leftover food which is common such as dal and rice. Let’s take a look:

1. Leftover Rice Chilla 

What you will need:

  • Cooked and mashed rice – 2 cups
  • Whole wheat flour – ¼th cup
  • Gram flour (besan) – ½ cup
  • Curd – 2 tbsp
  • Red chilli powder – 1/4th tsp
  • Turmeric powder – 1/4th tsp
  • Jeera -1/2 tsp
  • Asafoetida (hing) – a pinch
  • Chopped green chilli – 2
  • Small onion chopped – 1
  • Tomato finely chopped – 1
  • Coriander leaves – finely chopped
  • Salt – to taste
  • Oil for greasing tawa

How to prepare: 

  1. Take all the ingredients in a big bowl and pour little water to make a thick, pouring consistency batter.
  2. Now heat the non-stick Tawa and grease it with a little oil.
  3. Pour a ladle full of batter and spread evenly.
  4. Let it cook from one side till it gets crisp. Flip it over and cook the other side.
  5. Your leftover rice chilla is ready! Serve it with green chutney.

Tasty and healthy way to finish off leftover rice, plus it is an ideal recipe for breakfast.

2. Dal Dhokli from Leftover Dal

What  you will need:

  • Leftover toor dal
  • Wheat flour – ½ cup
  • Gram flour (besan) – ¼ cup
  • Red chilli powder – ¾ cup
  • Coriander powder – ½ tsp
  • Turmeric powder – ¼ tsp
  • Carom seeds (ajwain) – ¼ tsp
  • Sesame seeds (white til) – ½ tsp
  • Baking soda – a pinch
  • 2 tsp oil
  • Salt to taste
  • Water to knead dough

Method: 

  1. Take wheat flour, besan in a large mixing bowl, add all other ingredients, combine well and knead the dough by adding water as required.
  2. As the dough turns soft and smooth, take a small ball size dough and roll it to form a thick chapati-like shape.
  3. Once rolled, cut it into diamond shapes of medium size. Keep dhokli aside.
  4. Boil the leftover dal, add a cup of water if the dal is thick.
  5. In the boiling dal, add 10-12 groundnuts, little tamarind pulp or juice, a small piece of jaggery and lastly, add the diamond-shaped dhokli and cover with a lid. Cook it for 10-15 minutes till the cooked dhokli will float over the dal (add diamond-shaped dhokli in dal depending on quantity of dal, adding too many may make dal dhokli too thick in consistency). 
  6. For Tempering: Heat 1 tsp of oil in a pan, add a tsp of mustard seeds, a few curry leaves and pour over the dal dhokli, garnish with coriander leaves.

It’s ready to serve! Dal dhokli in itself is a complete meal, a good combination of carbohydrates and proteins.

Do try the above recipes and share your thoughts with us in the comments below. For more recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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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. Try these protein packed flavored Makhana from the GOQii Health Store.
  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. Try these Choco Almond Protein Bars from the GOQii Health Store.
  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.

We hope this article helps you! Do leave your thoughts in the comments below. For more on healthy eating and nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]