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October 27, 2024 By Urvi Gohil Leave a Comment

Healthy Diwali Recipe: Dates Roll with Seeds

dates roll with seedsDiwali 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 Personalised Health Coaching here.

#BeTheForce

August 11, 2024 By Farzana Chauhan 1 Comment

6 Health Benefits of Chia Seeds

966-chia-seeds-for-fitness

Chia seeds, derived from Salvia Hispanica, a desert plant native to Mexico, are tiny edible seeds that are rich in fiber, omega-3 fatty acids, protein, calcium, carbohydrates, minerals and antioxidants. These small black and white seeds are especially beneficial for heart patients, individuals suffering from arthritis and those with Type 2 diabetes.

However, it is important to consume these seeds in the right manner. When consumed with milk, water or other liquids these seeds make you feel satiated and help in curbing food craving that in turn helps in maintaining weight. Rich in several micronutrients, Chia seeds also serve as a energy booster and offer numerous health benefits. As Dr. Mehmet Oz from the Oprah show puts it, “They just may be one of the healthiest things around.”

Let’s explore the detailed health benefits of these nutritious seeds:

  1. Lower the risk of heart disease

Chia seeds are considered good for your heart as they help in lowering the bad cholesterol. As per a study published in the British Journal of Nutrition, Chia seeds help in reducing triglycerides and LDL cholesterol levels and increasing HDL, the good cholesterol. These are thus good for your heart health. The study further revealed that alpha linolenic acid, better known as ALA, present in these seeds prevents high triglyceride levels thereby lowering central obesity.

  1. Reduce Inflammation

Chia seeds are one of the richest sources of omega-3 fatty acids. These are particularly rich in alpha linolenic acid. The presence of these fatty acids helps in reducing inflammation. It is especially good for people suffering from arthritis as high levels of Omega-3 fatty acids in these seeds helps in lubricating various joints and keeping them supple. Omega-3 fatty acids are also converted into prostaglandins that help in relieving pain. These are a good source of fiber too which again is known for reducing inflammation.

  1. Stabilize the blood sugar level

Studies reveal that Chia seeds play an important role in regulating your insulin levels. These seeds lower the rate at which carbohydrates are digested and absorbed in the body. The soluble fiber present in Chia seeds helps stabilize blood glucose level. As per a study conducted by Dr.Vladamir Vuksan from St. Michael’s Hospital in Toronto, the blood of diabetic patients who consumed Chia seeds regularly for three months was thinner and thus less prone to clotting. It also helped in controlling high blood pressure.

  1. Regulate Bowel Movement

These healthy seeds are rich in fiber that helps in regulating the bowel function efficiently. So next time you experience indigestion or poor bowel movement you know what to have. Merely two tablespoons of Chia seeds contain 10 grams of fiber which is one third of the daily recommended fiber intake.

  1. Control Aging

Antioxidants help in controlling aging and Chia seeds are rich in these. Consuming these regularly thus helps in keeping you healthy and controls aging.

      6. Reduce weight

The consumption of Chia seeds can help in reducing weight especially when these seeds are consumed with water or other liquid as the fiber present in these seeds absorbs water and expands inside the stomach making you feel full. This helps in controlling appetite. Chia is also rich in proteins that again help in reducing hunger.

However, though helpful in reducing weight, the consumption of Chia seeds alone may not have as much impact. Your total calorie intake during a day as well as your overall lifestyle determines your weight.

How to consume Chia seeds?

Chia seeds have a mild nutty flavour and are almost tasteless. You need not necessarily have to ground these seeds as these can be digested whole. Chia seeds can be enjoyed as toppings on different dishes such as cereals, vegetables, rice, puddings and baked deserts. You may even add these to smoothies, yogurt, shakes and soups, mix these with peanut butter or sprout them. However, it is best to have Chia seeds mixed in a glass of plain water, coconut water or cranberry juice.

Chia seeds have emerged as a super food over the last few years. Talking about these seeds, Dr. Andrew Thomas Weil said, “You will begin to see Chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods.”

Having talked of all the positives of Chia Seeds, it is important to understand if there is any downside to Chia?  Researcher Catherine Ulbricht, PharmD, cautions that if you have food allergies (especially to Sesame and Mustard seeds) or are on high BP medications or blood thinners you should ask your doctor before adding Chia to your diet.

We hope this article inspires you to incorporate chia seeds into your diet for better health. If you found this information valuable, share your thoughts in the comments below. For more health tips and personalised guidance, consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

July 28, 2024 By Vrushali Athavle 8 Comments

All You Need to Know About Flaxseeds

everything about flaxseedsWhen it comes to nutrition and fitness, Flaxseeds (Lineseeds/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 smoothie bowls, or yoghurt.
  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, muffins, breads, pancake, 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! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

February 20, 2024 By Sunita Arora 1 Comment

Benefits of Fennel Seeds (Part 2)

Benefits of Fennel Seeds 2In my previous blog, we talked about the amazing Benefits of Fennel Seed Water. In this blog, I am going to tell you about different ways of using Fennel Seeds for good digestion, eyes, hair and skin.

Fennel Seeds contain many useful, active ingredients such as:

  • Anethole: This is the main active ingredient of Fennel. It is antimicrobial (kills germs), mimics estrogen, and increases prolactin
  • Flavonoids like Quercetin and Apigenin: These are antioxidant, antibacterial and anti-inflammatory
  • Phenolic compounds such as Rosmarinic Acid and Chlorogenic Acids: These are antioxidant and anti-inflammatory
  • Terpenes such as Fenchone and Limonene, which improve wound healing
  • Water-soluble vitamins like Ascorbic Acid (vitamin C), Thiamine(vitamin B1), Riboflavin (vitamin b2), Niacin (vitamin B3), and Pyridoxine (vitamin B6)
  • Fat-soluble vitamins such as vitamins A, E, and K
  • Trace minerals and other elements like Aluminum, Barium, Calcium, Cadmium, Cobalt, Chromium, Copper, Iron, Magnesium, Manganese, Nickel, Lead, Strontium, and Zinc
  • Essential Amino Acids like Leucine, Isoleucine, Phenylalanine, and Tryptophan
  • Dietary Fiber

Uses of Fennel Seeds:

a) Fennel Seeds after Meals: If you have acidity, indigestion problem, take ½ tsp of fennel seeds after meals. It helps in digesting food and reducing acidity.

b) Fennel Seeds Paste for Puffy Eyes: Make a paste by mixing Fennel Seeds Powder with cold water. Apply the paste under your eyes and wait for 5-7 minutes. Rinse with cold water and you’ll notice the difference immediately.

c) Fennel Seeds Paste for Acne: Make a paste of Fennel Seeds powder, Honey and Yoghurt. Apply the paste on the affected areas and let it sit for a good 10-15 minutes. Next, rinse with cold water.

d) Fennel Seeds Water for Hair Fall: Boil some water with a few spoons of Fennel Seeds in it. Once boiled, strain the water and let it cool down. Next, rinse your hair thoroughly with the water. Repeat this twice a week for quick results.

e) Fennel Seeds Paste to Hydrate Itchy Scalp: Make a paste of Fennel Seeds Powder with Yoghurt and apply the paste evenly on your scalp. Let it sit for 15-20 minutes before rinsing it off.

f) Fennel Seeds & Oatmeal Anti-Aging Mask: Take 1 tablespoon of fennel seeds, 2 tablespoons of oatmeal, and 1/4 cup of boiled water and mix well. Apply this mask on your face and leave it on for 20 minutes.

g) Fennel Seeds as Mouth-Freshener: Roast Fennel Seeds with equal quantities of Fenugreek and store it in a jar. Use this mix as a mouth-freshener. This mix can be used as a replacement for your sugar cravings – extremely helpful for Diabetics.

h) Fennel Seeds Toner for Puffy Eyes: Take 2 tsp of Fennel Seeds and  ¼ cup of hot water, combine them and let the mixture steep for 10 minutes, strain and pour in an airtight container , keep refrigerated for up to one week .

i) Fennel Seeds to Improve Eyesight: Take 100gm each of Fennel Seeds, Almonds, Rock Sugar and grind them well in a mixer.  Have 10gm of this mixture every night before bedtime you will notice your eyesight getting better.

How to Store:
Store dry Fennel Seeds as you do in case of other seeds. Place whole seeds in a clean, air-seal container and store in a cool, humid-free and dark place. Ground and powdered Fennel Seeds should be stored in the refrigerator in airtight containers and should be used sooner since it loses flavor quickly due to evaporation of its essential oils.
I hope these suggestions are useful to you and will help you utilize this versatile seeds better.

How do you use Fennel Seeds? Let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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