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December 26, 2020 By Urvi Gohil 1 Comment

Healthy Eating: Homemade Protein Bars

protein bars

Want to stock up on your winter protein supply? We’ve got you covered with these simple, healthy, no bake, sugar-free homemade protein bars. You can make these protein bars using ingredients available in your kitchen. It is quick and quite suited for winters! 

What You Will Need 

  • Dates – 1 cup 
  • Hot water – 1 cup 
  • Almonds – ½ cup 
  • Cashews – ½ cup 
  • Walnuts – ½ cup 
  • Pistachio – ½ cup 
  • Rolled oats – ¼ cup 
  • Desiccated coconut – ½ cup 
  • Flax seeds – 1 tbsp 
  • Pumpkin seeds – 1 tbsp 
  • Sesame seeds – 1 tbsp 
  • Cardamom powder – 1 tsp 
  • Cinnamon powder – 1 tsp 
  • Jaggery powder – 2 tbsp 

How To Prepare 

  1. In a bowl, add the dates and hot water and soak the dates for 1-2 hours until it softens. Once soft, remove the seeds and blend it in a mixture to a fine, smooth paste. 
  2. Heat a pan and add almonds, cashews, pistachio, walnuts, oats, flax seeds, pumpkin seeds and sesame seeds. Dry roast this for 5-7 minutes until they turn crisp and slight golden. 
  3. Time to add the desiccated coconut in the pan and sauté just for 1-2 minutes and remove all the contents in a bowl.
  4. In the same pan, add the dates paste and allow it to cook for 5 minutes until the paste thickens and loses some moisture.
  5. Now add the roasted nuts and seeds mixture to the dates paste and season it with cardamom powder, cinnamon powder & also add the jaggery powder. Mix it well until everything comes together.
  6. Grease a mithai tray or plate with some ghee/ oil and spread the mixture uniformly. Refrigerate for 1-2 hours until it sets completely and using a knife, cut it into bars and enjoy! 

Highlights Of The Homemade Protein Bars 

  • Power packed with energy, micronutrients, minerals, fiber and healthy fats. 
  • A perfect guilt free, sugar free, preservative free alternative to granola bars and energy bars.
  • A great way to start the day in winter, it is filling and keeps your sweet cravings away.
  • Works as a perfect post workout snack.

We hope you enjoy this Protein Bars recipe. Do try it out and leave your feedback in the comments below. For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

Eat healthy and #BeTheForce  

August 8, 2020 By Urvi Gohil Leave a Comment

Healthy Eating: Hariyali Soya Tikka

hariyali soya tikkaIdeally, tikkas are made with paneer or potatoes but in this alternate recipe, we’ll be using soya chunks. This Hariyali Soya Tikka recipe is low-fat and packs quite the protein punch! You can enjoy it as an evening snack or a main meal! 

What You Will Need 

  • Soya chunks- 1 cup
  • Hung curd – 1 cup
  • Onion (diced into cubes) – 1 cup
  • Tomato (diced into cubes) – 1 cup
  • Capsicum (diced into cubes) – 1 cup
  • Besan (gram flour) – 1 tbsp
  • Ginger garlic paste- 1 tbsp
  • Oil- 1 tsp
  • Coriander – ½ cup
  • Mint – ½ cup
  • Lemon juice – 1 tsp
  • Green chilli – 2
  • Salt as per taste
  • Turmeric – 1 tsp
  • Red chilli powder – 1 tbsp
  • Chat masala – ½ tsp
  • Jeera powder – 1tsp
  • Garam masala powder – 1 tsp
  • Kasuri methi – ½ tsp

How To Prepare:

  1. Heat a pan and dry roast 2 tsp of gram flour for 1-2 min. Once the color changes a bit, slide the flour into a small bowl and allow it to cool.
  2. In a pan add oil and salt, once the water starts boiling add the soya chunks and cook for 10 min. Once done strain the chunks. After it cools press them between 2 palms and remove all the excess water. Keep the pressed chunks aside.
  3. Now for the green paste, take a mixer jar, add in coriander, mint and green chillies. Make a fine paste of it.
  4. Take a mixing bowl, and let us prepare the marinade. Add hung curd, gram flour, salt, green paste and all other spices. Give it a nice stir and enjoy the lovely green color.
  5. Time to add in our soya chunks, capsicum, tomato and onions. Give this a gentle mix.
  6. Once done, keep the bowl in the fridge to rest for 30-40 min, so the masalas can stick well to soya chunks and veggies.
  7. Keep a tawa on medium flame. Take a skewer and add soya chunks, capsicum, onion and tomatoes one by one, and repeat the process for all skewers.
  8. Grease the tawa with some oil, and put the skewers on tawa. After it is golden brown on one side, flip it over to cook on all sides.
  9. Our delicious hariyali soya tikkas are ready on a tawa without the grill or BBQ. Serve it hot with salad and green chutney.

Note: If you do not have skewers you can use toothpicks or just roast this on tawa directly. You can also use paneer or tofu instead of soya.

Highlights of the Hariyali Soya Tikka:

  • Extremely rich in protein and fiber. Has curd and all the magical spices which are great for the body
  • Gives you a very refreshing taste for your main meals.
  • Provides satiety in less quantity which stays with you for long.

 Do try this delicious, lip-smacking Hariyali Soya Recipe recipe and leave your thoughts in the comments below. For more healthy recipes check out Healthy Reads or tune in to LIVE cooking sessions on GOQii Play. 

#BeTheForce 

 

July 9, 2020 By Urvi Gohil Leave a Comment

Healthy Eating: Protein Tikkis

protein tikkisSome people believe that it is difficult for a vegetarian to meet their daily requirement of protein. Well, if you’re a vegetarian who has been facing this issue, we have a fun recipe for you! Try these special Protein Tikkis. As these Protein Tikkis are made using soya chunks, your daily protein intake is guaranteed. What’s more? They absolutely delicious and healthy as well! Give it a try!

What You Will Need

  • Soya Chunks – 1 cup
  • Chilly Ginger Garlic Paste – 2 tbsp
  • Finely Chopped Onion – 1 medium sized
  • Semolina – 2 tbsp
  • Finely Chopped Coriander – ½ cup
  • Chat Powder – ¼ tsp
  • Finely Chopped Carrot – 2 tbsp
  • Salt as per taste
  • Garam masala – ¼ tsp

How to Prepare Protein Tikkis

  1. Soak 1 cup of soya chunks in hot water for an hour.
  2. After an hour, squeeze excess water from the soya chunks and keep them aside.
  3. In a mixer/blender add the soaked soya chunks, 2 tbsp of chilly garlic paste and salt to make a smooth mixture.
  4. Remove it in a big bowl and add onion, carrot, coriander, semolina, chat masala and garam masala. Give this a quick shake and mix well.
  5. Using your palms make flat small tikkis and refrigerate them for 10 minutes.
  6. On a pan, brush some oil and place the tikkis on it. Once golden brown, turn it up and cook well on other side too.
  7. Your hot, tasty protein tikkis are ready to eat with some green chutney

Highlights of the Protein Tikkis

  • Soya bean is known to have higher biological value protein which is well absorbed.
  • It is extremely satiating in a small portion size.
  • You can have it as a side dish or as a main meal with some salad.

Do try these healthy and delicious Protein Tikkis! Which recipe would you like to see us prepare next? Leave your suggestions in the comments below!

You can also check out more healthy recipes on our blog or tune in to cooking sessions on GOQii Play.

#BeTheForce

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