Nuts Archives

May 15, 2022 By Urvi Gohil 2 Comments

Healthy Eating: Fruit and Chia Salad With Nuts

Is 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:

Chop all the nuts roughly
Heat a pan and roast the chopped nuts for 3-4 minutes on low to medium flame to make them brittle and crunchy
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
Allow this mixture to stay in refrigerator overnight or for 8-10 hours to allow the chia seeds to swell up
Take a mason jar or a glass and start layering
Add chopped mangoes to base and add milk + chia seeds mixture on it to cover the mangoes
To this, add the chopped kiwi and again add milk + chia seeds mixture on it
Top this with chopped strawberries and again some milk + chia seeds mixture
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! For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

To get more advice on recipes, nutrition and diet tips, subscribe to personalized coaching and ask your GOQii Coach directly: https://goqiiapp.page.link/bsr

Eat Healthy and #BeTheForce

February 13, 2022 By Urvi Gohil Leave a Comment

Special Valentine’s Day Recipe: 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

Soak 1 cup of dates in boiled milk for 30 minutes.
In a blender, add cold milk, 1 banana, soaked dates along with milk and vanilla essence. Blend till smooth.
Strain the contents in a big bowl to get rid of unwanted lumps.
Now, add in the corn flour and mix it very well to a fine batter.
Heat a pan and pour the contents, stir continuously until it is thick and reduces the moisture but is still a little runny.
Place the serving bowls and let us start plating.
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.
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

October 9, 2018 By Navnee Garg 2 Comments

Navratri : Keep it Healthy!!

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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.

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Here are some healthy tips to relish this season:

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.
Hydration is the key to Detoxification. Drink lots of water and fluids like coconut water, lemon water, juices, green tea and buttermilk.
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.
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.
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.
Samak rice (Barnyard millet) is another energy dense option which can be included in any quantity.
Defeating sugar craving with fruit raita (yoghurt), apple kheer, dates, porridge or Samak rice kheer will keep you guilt free.
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.
Substituting sugar with jaggery or honey is also a great option.
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.

May 31, 2018 By Trupti Hingad 1 Comment

Best Brown Rice Recipes

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Brown rice is a powerhouse of nutrients as Ami shah has nicely explained in the blog. https://goqii.com/blog/secrets-of-brown-rice/ (for your reference). But, often the questions arises as to how to use it effectively and make it more interesting to eat as its nutty texture makes it tough to eat daily.

Today, I call all those reading this blog to wear the Chef’s hat and adorn our dining table with some of these yummy Brown rice recipes.

Mexican_Brown_Rice

Mexican Bean Rice

(1 portion)

Ingredients

Brown rice- ½ Cup cooked

Spring Onion- 1 bulb

Tomato- 1 in no

Rajma or baked beans- 1 Cup

Green chilli- 1 in no

Salt & pepper according to taste

Tomato ketchup- 4 Tsp

Vinegar- ½ Tsp

Oil- 1 Tsp

Method:

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

methi brown rice

Fenugreek Leaves (Methi) Brown Rice

(1 portion)

Ingredients

Brown rice- ½ cup cooked

Methi (fenugreek leaves)- 1/2 bunch

Tomato- 1 in no

Black Gram (Urad dal) & Bengal Gram (Chana dal)- 1 tsp each

Whole pepper- 2 in no

Bay leaf- 1 in no

Onion- 1 in no

Green chilli- 1 in no

Salt & pepper according to taste

Tamarind pulp- 2 Tsp

Oil- 1 Tsp

Method

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

Stir-Fry-on-brown-rice

STIR-FRIED BROWN RICE (1 portion)

Ingredients

Brown rice- ½ Cup cooked

Assorted veggies (Carrot, cabbage, broccoli, beans, capsicum)- 1 bowl

Spring Onion- 1 stalk

Green chilli- 1 in no

Salt & pepper according to taste

Garlic- 1 pod finely chopped

Ginger- a small piece chopped

Chilli sauce, vinegar, & ketchup- 1 tsp each

Oil- 1 Tsp

Method

Heat oil in a vessel, sauté chopped onion, chilli, garlic & ginger & chopped assorted veggies. Add all other seasonings & toss well. Add cooked rice & stir well & cook for 10-15mins.

Serve it curd.

Last but not the least—-THE DESSERT

brownrice Kheer

BROWN RICE Pudding (Kheer)

Ingredients:

1 cup cooked brown rice

250ml skim milk

2tbsp jaggery or stevia

1tsp cardamom (elaichi) powder

1cup nuts (Dates, raisins, dried figs)

Vanilla essence-1drop

METHOD:

Keep milk to boil in a pan, after it boils add jaggery/stevia and rice. Simmer until it cooks.

Turn gas off. Add cardamom powder, nuts and 1 drop of vanilla essence.

Keep in refrigerator to cool.

Serve chilled.

Enjoy making and eating these dishes. If you want to know where you can buy good brown rice? it is now available on the GOQii Health Store. For those who do not have the GOQii App, download now and check out the GOQii Health Store.