Protein Archives

May 27, 2022 By Luke Coutinho 15 Comments

Sattu: Your Natural, Inexpensive, High Quality Protein Drink

There has never been a single talk session that I have done and left without learning something new from the state, country or participants. On a trip to Kolkata, I learnt about this amazing drink made of roasted gram flour or what is popularly called in Northern India as “Sattu”. One of the participants in my session enlightened me about a drink made from ‘Sattu’ that the locals drink, that keeps them high on energy and healthy through the hot summer months.

I learnt of the health benefits of this drink that has been famous to states in the North of India for generations and used as a natural cure for several diseases as well as a high value, nutrient dense staple food. I picked up several packets of Sattu to bring back with me. What got my interest levels up were the keywords – Protein, Calcium, Fiber, Iron and Magnesium. Sattu has it all.

For many of you who don’t know me, I have the reputation of ripping a product apart, studying and researching on it in detail, testing it in labs for authenticity and nutritional values and then sharing it with everyone I can after using it myself.

‘Sattu’ is your equivalent to a ‘WHEY PROTEIN SHAKE’. Made of roasted gram flour, this composition is one of the highest sources of vegetarian protein and a quality that is most easily absorbed by the body.

60 grams (4 tbsp) of this roasted flour will give you 19.7 grams of high quality protein along with –
Calcium and magnesium (a fantastic combination as magnesium helps calcium get better absorbed into the body). This makes it excellent for bone health and prevention and treatment of osteoporosis.

Super healthy for growing children and adults!

Iron: (Iron deficiency is a leading problem and can cause severe health issues.Taking iron supplements can sometimes be too toxic to the liver and cause constipation) Natural iron is best.

Fiber: Excellent source of fiber. All of us know that fiber cleans out the colon and stomach, prevents and cures constipation and aids fat loss and energy levels.

Most of you will be thinking that ‘ Sattu’ will cause a lot of gas just like channa (garbanzo beans/chickpeas) do, in fact it’s just the opposite. Ayurveda states that in this form (sattu) people with gas will be relieved.

It aids fat and weight loss, it’s excellent for strong sexual health and is a natural colon cleanser.

For elderly people, sick people, bed ridden people, people recovering from serious diseases or surgery, sattu or roasted gram flour will build their strength and muscle mass rapidly.

I was not surprised, just overwhelmed, as once again I discover that nature has provided it all to us.We just fail to discover because we got caught up in the trap of marketing and media.

Sattu Can Be Your New Protein Shake

This is my new protein shake or better still, health drink. 4 tbsp with water OR chaas (buttermilk) sometimes I add pepper, sometimes, roasted cumin (jeera) and sometimes cinnamon. 20 grams of protein. I have one in the morning and one post work out, sometimes even another one as a mid-evening snack, because this glass of ‘Sattu’ fills you up and provides you more than sufficient protein.

You feel lighter, more toned, less bloated (some whey proteins cause temporary bloating) and you know what’s in your glass, unlike the numerous ingredients that you may not even understand on the jar of a whey protein. The person at the stall also said you can add jaggery to make it sweet. It’s an excellent summer drink, extremely cooling for the body.

It is Surprisingly Inexpensive

When compared to the amount you will pay for Whey Protein, Sattu is a much cheaper and effective alternative. In fact, you can get Sattu from the GOQii Health Store within the app for a discount using GOQii Cash. Putting the cost aside, what’s more important is that I know the quality of protein and what’s going into my glass. If you blend it, it’s better as it may tend to form lumps if not stirred well. Add some lemon to it and you can’t go wrong.

So make the change today and spread the word. The aim is to move from processed to natural! We hope this article helps you. Do share your thoughts in the comments below. For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

February 20, 2022 By Urvi Gohil 1 Comment

Healthy Eating: Homemade 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

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.
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.
Time to add the desiccated coconut in the pan and sauté just for 1-2 minutes and remove all the contents in a bowl.
In the same pan, add the dates paste and allow it to cook for 5 minutes until the paste thickens and loses some moisture.
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.
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 ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce

March 20, 2020 By Richa Sanghvi 2 Comments

What You Should Eat After a Workout

workout With the recent self-quarantine due to the coronavirus in full effect, most of us have been working out at home. We understand that exercise is important to keep ourselves fit, healthy and build immunity but one thing that we need to watch out for is what we eat after a workout. Eating the right food post workout is important for several reasons.

When you exercise your muscles use glycogen as a fuel to provide you optimum energy. This results in partial depletion of glycogen from your muscles. Some of the proteins in your muscles also get broken down and depleted, especially when you do strength training. After you workout, your muscles try to replenish these stores within 30-45 minutes of workout. That is the reason why you should eat after a workout so that muscle recovery happens quicker and less wear and tear of muscles occur. This ultimately leads to muscle growth, which is our main goal.

The Right Nutrition

Not only eating but also eating the right food is important. Proteins, as discussed above, get depleted. Thereby, eating the right amount of protein (0.3-05 gm/kg body weight) just after workout gives your body the amino acids required for muscle recovery and growth.

Glycogen is used as a fuel by body therefore eating carbohydrates (1.1 – 1.5 gm/kg body weight) within 30 minutes of workout helps in glycogen re-synthesis. A combination of both carbs and proteins helps in maximizing protein and glycogen synthesis.

Don’t shy away from including some fat in your meal as well. A little bit of it will not harm your recovery. In fact, fat is required by your body to absorb all the fat soluble vitamins.

Last but not the least, you should keep yourself hydrated always. As drinking enough water will help in better recovery and next day’s performance.

What Should You Eat After a Workout?

Brown bread and Peanut butter
Egg whites and toast
Chocolate milkshake (Avoid sugar if you are aiming at weight loss)
Chicken, brown rice and veggies
Quinoa with plenty of veggies or like a salad
Sweet potato
Cornflakes and milk
Banana milkshake
Fruit smoothie – Fruit of your favourite choice + Yogurt
Salad containing seeds like chia, sunflower and flax seeds

Don’t let social isolation or self-quarantine hamper your routine! Try these foods after a good home workout to strengthen your body and your immunity. If you need guidance for home workouts or more tips to build your immunity, tune in to LIVE classes on GOQii Play.

Let’s get stronger and #BeTheForce against COVID-19 together.

October 30, 2018 By Richa Athavale 22 Comments

How to include proteins to your Breakfast?

All of us are well aware that breakfast is the first important meal of the day. The second most important thing is to have frequent meals to keep our metabolism high. Our body goes into the rest mode for almost 8 to 10 hours after dinner when we are sleeping through the night. Hence, it becomes essential to eat a good, balanced meal which has the right proportion of carbohydrates, protein, fats, vitamins, minerals, fibres, anti- oxidants etc.in the morning. More often than not it is a difficult task to incorporate all these nutrients in the morning breakfast due to our rush to get to work.But, one can always try to incorporate as many nutrients as we can out of the above if not all.

It is advised to include proteins in every meal. The inclusion of proteins to your breakfast becomes a challenging task especially if you are a vegetarian. Lacto- Ovo vegetarian breakfast can easily get proteins through the milk and eggs. The tough task is for vegetarians and vegans (those who limit dairy products).

Common Indian breakfast items are Poha (cooked Puffed Rice with some veggies), flat breadsUpma, Idli and Dosa (steamed Rice pancakes), flatbreads(Chaapti), Rice, Porridgeetc. Today, I am going to tell you how we add proteins in our 1^st meal of the day – breakfast.

Whenever we have options like steamed rice pancakes (Idlisambhar) or bread omelette we’re obviously getting proteins from the dish. When we have options like Cooked Puff Rice, Upma, rice, cooked Wheat Flat breads (Chappati) etc. without any side dish we need to add some proteins to it.

Here are few items which you can add:

Peanuts/ Groundnuts: A humble source of proteins and MUFA (mono unsaturated fatty acids) will add to proteins in breakfast. We can use in different forms as peanut butter, chutney etc. spread it on your bread or chapatti. Excellent to be added in pre workout meal.

100 g of Dry roasted peanuts will give 24-26 g of proteins.

Roasted Chana: Simple, easily available and can be stored. Just add a handful of black (Kabuli)or brown Chana to your plate or have it on the go post breakfast. If you couple it up with peanuts it will be even better.

Mixed Sprouts: This one will need some preparation. Soak the sprouts for 6-8 hours, then drain the water and tie in the cloth for sprouts to come. Add handful of it either raw or steamed. Raw will give you good enzymes as compared to cooked ones. Whereas steamed will be easier to digest. Following are the rough values for sprouted and steamed sprouts.

Moong/ Green gram 2-3 g
Matki/ Moth bean 8 g
Chana/ Chick peas 9 g

Green peas: It is very to incorporate peas in any dish. Add it to your upma, poha, rice liberally. They will taste good as well as increase the protein value. Its green colour also add to the visual effect.

100 g of fresh green peas contain 5 g of protein

Nuts like (almond, walnut, cashew nut): Again a very handy option. Just adding them to your bowl of breakfast is very easy. They are rich in minerals like calcium, good fats like MUFA, omega 3 fatty acids. Don’t forget to soak and peel almond to avoid anti nutritional factors in the peel.

Almond 21.2 g
Walnut 15.2 g

Sesame, flax, sunflower, pumpkin seeds: Dry roasted seeds can serve as a protein quotient of the meal. You can easily stock it in cool and dry place. You can have them as it is or grind to make into chutney. Dips like tahini can be made from sesame seeds.

Milk: You can just add a glass of milk to complete the protein quota of the meal. It goes well with roti, chapati, bread, cereals etc. It is better to go for low fat milk. If having cow’s milk make sure it is Desi cow’s milk. Make sure you’re not having it with salty or savoury as milk and salt is not recommended to have together.1 cup of milk gives you 8 g protein on an average.

Curds/ Yogurt: Add a bowl of curds or yogurt to make your breakfast not only protein rich but yummy. We can mix poha, rice with it to give a better texture and taste. Fruits with yogurt can be another hit option and light still complete meal. 1 cup gives you 10-11 g proteins on an average.

Buttermilk: It is the best bet in summer. Having it post breakfast will help in digestion. It has good water content and therefore it will not be a concentrated source. Unlike milk it can be coupled with salty and savoury options as well.

Cheese: I am yet to come across a person who doesn’t like cheese unless of course you are a vegan. We can add it with breads, chapatti, pancakes etc. You can use different varieties like cheese spread, cubes, and slices or just grate some cheese on your dish. People who are targeting weight gain can have it on regular basis. Those who are trying to lose weight should limit it once or twice in a week. 100 g will give approx. 20 g of proteins.