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Navratri: Keep it Healthy!!

Navratri: Keep it Healthy!

India with its varied cultures, festivities abound. We just completed lord Ganesha’s festival and now Navratri, where we welcome Goddess Durga, starts from today. 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.

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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 your Navratri menu. 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 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.

We hope this article equips you with valuable insights for maintaining a healthy and balanced life during Navratri. If you found these tips helpful, we’d love to hear your thoughts in the comments below. Find more articles on healthy living and nutrition here. For further information or guidance on your health journey, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

 

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4 Best Recipes With Brown Rice

Recipes with Brown Rice

Image by Martin Hetto from Pixabay

Brown rice is a powerhouse of nutrients. It is undoubtedly the unsung hero of grains, boasting a treasure trove of health benefits that will leave you craving for more! Unlike its pale, processed counterpart, brown rice retains its natural goodness, packed with fiber, minerals like magnesium and phosphorus, and a host of energizing B vitamins.

It not only satisfies your taste buds but also keeps your digestive system running like a well-oiled machine. With its high fiber content, brown rice works well against constipation and also helps you achieve weight management goals by keeping you feeling fuller for longer.

This nutritional powerhouse plays a heartwarming role by lowering LDL cholesterol levels, safeguarding your heart from unwanted surprises. Plus, with its arsenal of antioxidants, brown rice fights off free radicals, protecting your body from oxidative stress and inflammation.

But the questions arises – how do we use it effectively as its nutty texture makes it tough to eat daily. Well, we’ve got you covered with the best recipes with brown rice!

1. Mexican Bean Rice 

Mexican_Brown_Rice

What You Will Need

  • Brown rice – ½ Cup cooked
  • Spring Onion – 1 bulb
  • Tomato – 1
  • Rajma or baked beans – 1 Cup
  • Green chilli – 1
  • Salt & pepper according to taste
  • Tomato ketchup – 4 Tsp
  • Vinegar – ½ Tsp
  • Oil – 1 Tsp

How To Prepare

  1. Heat oil in a vessel and sauté the chopped onion bulb
  2. Add Chopped chilli & tomato & sauté for 5-10mins
  3. Add the cooked brown rice, baked beans and mix well
  4. Add all other sauces & stir well
  5. Garnish with spring onion greens & Serve hot

2. Fenugreek Leaves (Methi) Brown Rice

methi brown rice

What You Will Need

  • Brown rice – ½ cup cooked
  • Methi (fenugreek leaves) – 1/2 bunch
  • Tomato – 1
  • Black Gram (Urad dal) & Bengal Gram (Chana dal) – 1 tsp each
  • Whole pepper – 2
  • Bay leaf – 1
  • Onion – 1
  • Green chilli – 1
  • Salt & pepper according to taste
  • Tamarind pulp – 2 Tsp
  • Oil – 1 Tsp

How To Prepare

  1. Heat oil in a vessel, sauté chopped onion, whole spices (masala) and the Black and Bengal grams
  2. Add Chopped chilli, tomato and sauté for 5-10mins
  3. Add chopped Fenugreek leaves, tamarind pulp and mix well
  4. Add cooked brown rice & stir well. Cook for 10-15mins
  5. Serve it with a chilled cup of curd.

3. Stir-Fried Brown Rice (1 portion)

Stir-Fry-on-brown-rice

What You Will Need

  • Brown rice – ½ cup cooked
  • Assorted veggies (Carrot, cabbage, broccoli, beans, capsicum) – 1 bowl
  • Spring Onion – 1 stalk
  • Green chilli – 1
  • Salt & pepper according to taste
  • Garlic – 1 pod finely chopped
  • Ginger – a small piece chopped
  • Chilli sauce, vinegar and ketchup – 1 tsp each
  • Oil – 1 Tsp

How To Prepare 

  1. Heat oil in a vessel and sauté the chopped onion, chilli, garlic, ginger along with the chopped assorted veggies
  2. Add all the other seasonings and toss well
  3. Add cooked rice, stir well and cook for 10-15 mins
  4. Serve it curd

4. Brown Rice Pudding 

brownrice Kheer

What You Will Need

  • Brown Rice – 1 cup cooked
  • Skim milk – 250ml
  • Jaggery – 2 tbsp
  • Cardamom powder – 1tsp
  • Nuts (dates, raisins, dried figs) – 1 cup
  • Vanilla essence – 1drop

How To Prepare

  1. Boil milk in a pan
  2. Once boiled, add the jaggery and rice
  3. Simmer until it cooks
  4. Turn the gas off and add cardamom powder, nuts and 1 drop of vanilla essence
  5. Keep in the refrigerator to cool and serve chilled

If you liked these recipes, let us know in the comments below! If you’ve tried them then take a pic, share it on your social media channels tagging GOQii!

Want to get your hands on organic brown rice? Get it on the GOQii Health Store within the GOQii App.

You can also find more healthy recipes here.

Eat Healthy and #BeTheForce

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Healthy Eating: Fruit and Chia Salad With Nuts

healthy eatingIs preparing evening snacks a challenge for you? If you haven’t figured out what you’ll be eating today, this Fruit and Chia Salad with Nuts is perfect! This healthy recipe is filling and it will satisfy your sweet tooth as well. It can also be served as a cold dessert to beat the heat!

Ingredients:

  • Apple/Banana/Ripe Mango – 1 medium size chopped
  • Strawberries – 5-6
  • Kiwi – 1 medium size chopped
  • Chia seeds – 1 tbsp
  • Almond milk/ Coconut milk/ Low-fat milk – ½ cup (100 ml)
  • Honey – 1 tsp
  • Walnuts (4 halves), almonds (5), Pista (5), Cashews (4)
  • Cinnamon powder

Method:

  1. Chop all the nuts roughly
  2. Heat a pan and roast the chopped nuts for 3-4 minutes on low to medium flame to make them brittle and crunchy
  3. Take 100ml low-fat milk/ coconut milk/ almond milk, add 1 tablespoon of chia seeds, pinch of cinnamon powder and 1 tsp of honey in it
  4. Allow this mixture to stay in refrigerator overnight or for 8-10 hours to allow the chia seeds to swell up
  5. Take a mason jar or a glass and start layering
  6. Add chopped mangoes to base and add milk + chia seeds mixture on it to cover the mangoes
  7. To this, add the chopped kiwi and again add milk + chia seeds mixture on it
  8. Top this with chopped strawberries and again some milk + chia seeds mixture
  9. Add the roasted nuts on top

Please Note: If you’re allergic to nuts, replace them with seeds.

Highlights of the Fruit and Chia Salad Recipe 

  • Chia seeds are very rich in omega 3 fatty acids and fiber which makes this snack very filling
  • You can add seasonal fruits of your own choice and get all the seasonal nutrients
  • This will give a variation to your normal fruit intake

Did you like this fruit and chia salad with nuts recipe? Have you already tried it out? Share a pic on social media or the GOQii Arena and tag us! You can find more healthy recipes here.

To get more advice on recipes, nutrition and diet tips from an expert, subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Special Valentine’s Day Recipe: Dates and Nuts Custard

dates and nuts custard

Looking for something tasty and sweet that you and your significant other can share on Valentine’s Day, without ruining your resolution to be healthy? Try this tasty, healthy and absolutely delicious dates and nuts custard that you can eat guilt-free! It is easy to make and completely sugar-free. This recipe can be made with basic ingredients in your kitchen. Let’s get started! 

What You Will Need 

  • Seedless dates – 1 cup 
  • Hot boiled milk – 1 cup 
  • Cold milk – 2 cups 
  • Banana – 1 
  • Vanilla essence – 1 tbsp
  • Mix dry fruits (cashew, almonds, walnuts, pistachios) – 1 cup 
  • Raisins – ½ cup 
  • Sliced strawberries – ½ cup
  • Corn flour – ½ cup 
  • Desiccated coconut – ½ cup 
  • Cinnamon powder – 2 tbsp 

How To Prepare 

  1. Soak 1 cup of dates in boiled milk for 30 minutes.
  2. In a blender, add cold milk, 1 banana, soaked dates along with milk and vanilla essence. Blend till smooth.
  3. Strain the contents in a big bowl to get rid of unwanted lumps.
  4. Now, add in the corn flour and mix it very well to a fine batter.
  5. Heat a pan and pour the contents, stir continuously until it is thick and reduces the moisture but is still a little runny.
  6. Place the serving bowls and let us start plating.
  7. First layer the bowl with dates and milk custard, sprinkle some cinnamon powder, add the desiccated coconut, place the mix nuts generously. Add a few raisins and top it up with 3-4 slices of strawberry.
  8. Allow this to set in the fridge or even outside if the temperature is cool, for 20-30 minutes. Your Date and Nuts Custard is ready! 

Highlights of the Dates and Nuts Custard Recipe

  • The custard has zero sugar and hence, it is a very healthy, guilt-free dessert. 
  • It has the goodness of nuts and fruits.
  • A cup of this custard is rich in fiber, calcium, iron and healthy fats.
  • Great for weight watchers to indulge in.  

We hope you enjoy this Dates and Nuts Custard recipe that is sure to make your Valentine’s Day extra sweet and special. Do try it out and leave your feedback in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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