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Healthy Diwali Recipe: Dates Roll with Seeds

dates roll with seeds

Diwali celebrations are incomplete without indulging in Indian sweets, right? Sweets add a lot of happiness and enthusiasm to festivals. Just like colorful Rangolis at the entrance of a house, a sweet table is always open at home during Diwali. So, this Diwali, I am sharing 2 amazing sweet recipes to satisfy your sweet tooth which are extremely nourishing at the same time. Let’s begin with this super nourishing Dates Roll recipe with the goodness of seeds!

What you will need:

  • Seedless Dates – 500gm
  • Walnuts (Coarsely Chopped) – 15
  • Almonds (Coarsely Chopped) – 15
  • Cashews (Coarsely Chopped) – 10
  • Pistachios (Coarsely Chopped) – 15
  • Flax Seeds (Roasted) – 1 tbsp.
  • Sunflower Seeds (Roasted) – 1 tbsp.
  • Poppy Seeds/Khas Khas (Roasted) – 2 tbsp.
  • Cardamom Powder – ½ tbsp.
  • Ghee – 2 tbsp.

How to Prepare:

  1. Make a coarse paste of seedless dates in a mixer.
  2. In a pan, heat 1 tbsp. of ghee and add all the coarsely chopped nuts and roast them on medium flame for 3-5 minutes and keep it aside.
  3. In the same pan, heat 1 tbsp. of ghee and add the dates paste in it and cook for 3-5 minutes until it is soft
  4. Then, add the mix roasted nuts, 1 tbsp. of roasted poppy seeds and roasted flax seeds along with sunflower seeds and mix well in the pan itself.
  5. Now, rest the dates and nuts mixture on a flat surface out of the flame.
  6. To make a roll out of it, spread roasted poppy seeds and some chopped pistachio on a flat surface.
  7. Using your hands, make a medium thick cylinder of the dates and nuts mixture and roll it over the poppy seeds and pistachios so that it sticks to the roll very well.
  8. Now take a piece of silver foil or butter paper and cover the roll with it very tightly. Tuck and fold the ends of both sides very nicely and allow this to set for 2 hours in the fridge.
  9. After 2 hours, using a sharp knife, cut medium thick slices and then remove the silver foil from each slice.
  10. Your healthy homemade Dates Roll with Seeds is ready.

Highlights of the Dates Roll with Seeds Recipe

  • Just right to satisfy your sweet tooth.
  • This is a recipe rich in healthy fats, proteins, iron and B vitamins.
  • Safe for diabetes and weight watchers but never forget moderation is the key!

Stay tuned for the 2nd sweet recipe! Any guesses to what it might be? Leave your guesses in the comments below!

For more healthy recipes, check out Healthy Reads or ask a GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

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Nigella Seeds- A Remedy For Everything But Death

Nigella SeedsThere are innumerable seeds that can do wonders for our health due to their unique properties. We hear of a few of these on a day-to-day basis and there are some which we’re not aware of. One of these ‘least heard of’ seeds are Nigella Seeds!

Nigella Seeds are obtained from an annual flowering plant called ‘Nigella Sativus’. Speaking of origins, the oil of Nigella Seeds was found in the Egyptian tomb of Tutankhamun, dating back to approximately 3,300 years ago. It is believed that the Islamic prophet Mohammed declared these seeds as ‘a remedy for all diseases except death’. Isn’t that incredible?

Nigella Seeds are also known as kalonji, black caraway, black cumin, black seeds, fennel flower, nutmeg flower, roman coriander, and wild onion seed. They are loaded with phenomenal benefits, offering protection against several health conditions.

What Health Benefits Do Nigella Seeds Provide? 

These seeds provide massive health benefits. They have been known for their healing properties since time immemorial. From simple conditions to deadly diseases, these seeds can help alleviate several conditions. Here are some of their benefits:

  • Type 2 Diabetes: Nigella seeds can trigger the regeneration of the dying beta cells within the diabetic’s pancreas. Scientific studies have shown that 2g of nigella seeds everyday could result in reduced fasting blood sugar levels, along with decreased insulin resistance, increased beta-cell functioning and reduced glycosylated hemoglobin (HbA1c).
  • Hypertension: These seeds can help lower blood pressure significantly and can also help reduce bad cholesterol (LDL).
  • Infections: Being anti-bacterial, anti-inflammatory, anti-fungal, antioxidant and antiviral in nature, they are known to smack down various deadly infections including MRSA (which is an antibiotic-resistant bacterial infection), H. Pylori infection, psoriasis, etc.
  • Cancer: These seeds have shown to have miraculous effects in various types of cancer including colon, breast, brain, oral, leukemia and cervical cancer. A chemical compound extracted from nigella seeds, called thymoquinone, has an ability to stimulate apoptosis (cell death). Thus, slowing down cancer progression and arresting the spread of the cancer.
  • Brain conditions: Nigella seeds are known to possess anticonvulsive properties and can thereby reduce the seizure activity.
  • Glioblastoma: It is one of the most aggressive brain tumors of all and thymoquinone can induce cell death in the glioblastoma cells.
  • Brain lead toxicity: These seeds can reverse the damage caused to the brain due to lead toxicity and also radiation-induced damage.
  • Parkinson’s disease: Thymoquinone from these seeds has been shown to protect the neurons from toxicity associated with Parkinson’s disease and dementia.
  • Asthma: Being anti-inflammatory and bronchodilator in nature, these seeds play a huge role in improving asthmatic symptoms. Apparently, thymoquinone is considered superior to the drugs used for asthma.
  • Digestive issues: The seeds are extremely effective for indigestion and bowel issues. They can prevent formation of gas or facilitate the expulsion of gas, thereby combating flatulence.
  • Sore throat: The seeds can reduce throat pain and soreness and are also used in the treatment of acute tonsil inflammation. They literally reduce our dependence on painkillers.

Apart from the above, these seeds are also used to induce post-natal uterine contraction and are also useful in promoting lactation. They are one of the effective galactagogues that can help the mothers produce greater amount of milk. Furthermore, they have the power to reduce the indications of morphine intoxication, tolerance, and addiction. It could be an effective therapy in long-term treatment of opioid dependence.

How Can You Use Them In Your Diet? 

They are slightly bitter and peppery with a crunchy texture. You can powder these and add them to juices/smoothies, or roast them lightly to release the essential oils and then grind them with grated coconut, roasted garlic and other spices to make a delicious chutney. You can also throw them whole in your curries, gravies, dals and soups.

Nigella Seeds are indeed a powerful healer and one of the best gifts to mankind! It’s something that you must fill up your jars with and use them regularly in your meal preparations.

We hope this article helps you get healthier. For more on nutrition, check out Healthy Reads or you can ask a GOQii Coach directly by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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Healthy Eating: Black Sesame Seeds Chutney

black sesame seeds chutney

There are mainly 3 types of sesame seeds – black, white and red or brown. Of these three, black sesame seeds rank the highest, white medium and red falls the lowest in nutritional qualities. Let’s look at a black sesame seeds chutney or a spice mix recipe which will be moist due to sesame oil from the seeds. We can store it in an airtight container and relish it with roti, bhakri, khakara, idli, dosa or even rice. This is a very easy way to include sesame seeds to your daily diet. 

What You Will Need 

  • Black sesame seeds – one small cup
  • Salt – to taste
  • Dry red chili – 7 to 8
  • Garlic pods – 7 to 8

How To Prepare

  1. Dry roast black sesame seeds on medium flame. Remove them after they start popping and get roasted. Let them cool. 
  2. Next, roast red dry chilies till the moisture in them dries up. Remove this and let it cool.
  3. Now, add sesame seeds and roasted chilly and grind it to a coarse powder in a mixer grinder. 
  4. Once it seems blended well, add the garlic pods and salt and grind them so that they blend together nicely. 
  5. Your black sesame seeds chutney is ready! 

Benefits of the Black Sesame Seeds Chutney 

  • Sesame seeds are an excellent source of copper, manganese, calcium, magnesium, iron, phosphorus, vitamin B1, B6, Niacin, zinc, molybdenum and selenium. They’re also rich in dietary fiber, proteins and carbohydrates. 
  • Sesame seeds can prevent and control diabetes. They also aid in reducing the risks of cancer.  
  • Improves and supports bone health. 
  • As a strong anti inflammatory agent, they are known to reduce cardiovascular diseases and hypertension. 
  • Reduces signs of premature aging and strengthens muscle tissue and hair.  
  • Sesame seeds also protects DNA from harmful effects of radiation either from accidental or natural sources or by chemotherapy or radiotherapy

We hope you enjoy this Black Sesame Seeds Chutney. Do try it out and leave your feedback in the comments below. For more Healthy Recipes, checkout Healthy Reads or tune in to LIVE cooking sessions on GOQii Play. 

#BeTheForce 

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All You Need to Know About Flaxseeds

everything about flaxseedsWhen it comes to nutrition and fitness, Flaxseeds or Alsi is the most commonly heard terms these days. The way fashion trends keep pouring in, you will see food ingredients also hitting the market as and when research finds out something important.

Flaxseed is one of the important ingredients in the market right now. You will see Flaxseed Oil on the shelves of most grocery stores, Ground Flaxseeds used in various recipes and Whole Flaxseeds tempered beautifully on cookies and bread.

People are talking about Flaxseeds a lot as doctors and dietitians are recommending it to people who want to lose weight. It is being recommended to those who are suffering from cancer, heart problems, diabetes and various other diseases.

Everyone is wondering what magical powers do these tiny oval-shaped, flat, glossy and pointed at one end ingredient have?

It has magical powers in the form of three magical nutrients.

  1. Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects
  2. Lignans, which has both, plant estrogen and antioxidant qualities
  3. Fiber: Flaxseed contains both the soluble and insoluble types

Yes, these three magical nutrients are capable of fighting so many deadly diseases. Let’s have a look into it.

Health Benefits of Flaxseeds

Cancer: Omega 3 fatty acids and lignans present in Flaxseeds have a protective effect against breast, prostate and colon cancer. They block the enzymes which are involved in hormone metabolism by interfering with the growth and spread of tumor cells, thus, preventing cancer.

Cardiovascular Health: Omega-3s present in Flaxseeds reduce the hardening of arteries, which keeps plaque from being deposited in them. This automatically helps in keeping the heartbeat normal. As a result, blood pressure is kept under control and it takes care of the overall cardiovascular system.

Cholesterol-lowering effects of Flaxseeds are the result of the combined benefits of the omega-3 ALA, fiber, and lignans.

Inflammation: Omega 3 and lignans present in Flaxseeds are known to block the release of certain pro-inflammatory agents which help in reducing the inflammation that accompanies certain illnesses such as Parkinson’s and Asthma.

Diabetes: Daily intake of Flaxseeds improve the blood sugar of people suffering from diabetes.

Relieves Constipation: Flaxseeds and Flaxseed Oil act as natural laxatives and give you relief from constipation.

Some Facts on Flaxseeds

  1. Whether you have it in the whole form or ground form, what we need to know is that just swallowing Flaxseeds like a medicine with water won’t give you the desired results. The seeds need to be broken to get the omega 3 nutrients which are present in it. If you are eating whole Flaxseeds, chew them properly. If you are grinding it, grind it fresh every time you want to consume it.
  2. The best place to store Ground Flaxseeds is in the freezer. The freezer will help maintain the nutritional content of Grounded Flaxseeds by preventing oxidation.
  3. If you are not grinding Flaxseeds, then the outside shell in the whole Flaxseeds acts as the protective shield of itself which keeps the fatty acids inside well protected. As long as whole Flaxseeds are dry and of good quality, it can be stored at room temperature for up to a year.

Creative Ways to Eat Flaxseeds

  1. You can start your day by adding Ground Flaxseeds in lukewarm lemon water. Drink this early in the morning to detox your body.
  2. Addition of Flaxseed to your regular breakfast cereal will give your boring bowl a fresh, nutty flavor.  You can also add them to puffed rice, idli or parathas.
  3. Prepare a nice evening snack with fruits, Yoghurt and add this tint of nutty flavor to it.
  4. Adding it to milkshakes will also change the flavor of the shakes giving it an exotic nutty flavor.
  5. Add it to your regular veg curries as they won’t get noticed when added to soups,  enchilada casserole, chicken parmesan, chicken meatballs, etc.
  6. Lastly substitute a part of flour with Ground Flaxseed in recipes like cakes, Dhokla, Dosa, Parathas, etc.

In conclusion, these small and nutty seeds which are highly rich in omega 3 are extremely beneficial for our general health.

Did we miss out on any benefits of Flaxseeds? Would you like to know more? Drop us a comment below!

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