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Healthy Eating: Sweet Potato Sprouts Tikki

sweet potato sprouts tikki

If you’re all out of breakfast ideas or are tired of the repetitive choices you have, let’s take your breakfast or evening snacks up a notch with this Sweet Potato Sprouts Tikki recipe! This mouthwatering delight is rich in healthy carbs and protein – just the kind of kick you need to get your day started! 

What You Will Need 

  • Sweet potato – 1 cup (mashed)
  • Boiled sprouts – ½  cup
  • Broccoli – 1 cup (cut into florets) 
  • Grated homemade  Paneer (chenna) – 3 tablespoon
  • Sattu powder- 2 tbsp
  • Chat masala – ¾th tsp
  • Turmeric – ¼  tsp
  • Ajwain or carom seeds – ¼ tsp 
  • Roasted cumin powder – ½  tsp
  • Black pepper powder – ½  tsp
  • Coriander – 2 tsp
  • Salt – as per taste
  • Olive oil – as needed.

How To Prepare

  1. Place sweet potato in a pressure cooker and cook it for 3-4 whistles. 
  2. Meanwhile, boil water and add broccoli florets to it. Cook for 2 mins and drain the water completely (or you can steam it for 5-7 min). 
  3. Grind the broccoli in a blender coarsely (just for a few seconds. It should not be like a paste). Squeeze the excess water from the ground Broccoli. 
  4. Take one peeled potato in the mixing bowl and mash it well without any lumps. 
  5. Then, add the grounded broccoli, grated paneer (chena), sattu powder, turmeric, chat masala, boiled sprouts, cumin powder, black pepper, ajwain, coriander and salt.
  6. Mix well into a dough and divide into equal portions. Make equal sized balls and flatten them into tikkis. 
  7. Heat a pan with a few drops of oil and place the tikkis over it. Cook it on medium to low flame from both the sides till it turns golden. 
  8. Serve hot with green chutney!  

Highlight of the Sweet Potato Sprouts Tikki

  • The Sweet Potato Sprouts Tikki is rich in healthy carbs, protein, fiber and low in fat. It’s a complete meal.
  • Good choice for kids, pregnant & lactating mothers too. 
  • It is made up of sweet potato, which has several health benefits. It is rich in Antioxidant called beta carotene, which helps increase Vit A . 
  • It has a good amount of soluble and insoluble fiber along with vitamins and minerals like Vit C, Potassium, Manganese, Vitamin B6, Vitamin B5 and Vitamin E.
  • The added sprouts, homemade paneer (chenna) and sattu are good sources of protein.
  • The added broccoli and coriander adds a good amount of fiber content.

If you enjoyed this recipe, let us know in the comments below. If you try it out, take some pictures and share it with us on your social media channels tagging GOQii!

You can find more healthy recipes here or you can get them directly from your GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce 

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Healthy Eating: Golden Vegetable Bites

Golden Vegetable BitesToday, let’s look at an extremely flexible recipe where you can use the veggies of your choice or based on what is available with you. These Golden Vegetable Bites will take a little time, but they’re definitely worth the wait. Here’s your go-to Golden Vegetable Bites that are fit for a snack as well as a meal. 

What You Will Need 

  • Water: 2 cups
  • Cumin seeds: 1 tsp
  • Grated carrot: ½ cup
  • Peas: ½ cup
  • Grated ginger: 1 tsp
  • Green chillies (finely chopped): 3-4
  • Curry leaves: 4-5
  • Roasted semolina: ½ cup
  • Chopped onion: ½ cup
  • Boiled + grated potato: ½ cup
  • Shredded paneer: ½ cup
  • Chopped coriander: ½ cup
  • Salt as per taste
  • Red chilli powder: ½ tsp
  • Turmeric: ½ tsp
  • Garam masala: 1 tsp
  • Chat masala: ½ tsp
  • Lime juice: 1 tsp
  • Rice flour: 3 tbsp

How To Prepare

  1. Heat a pan and add 2 cups of water. Add in jeera and boil for a few minutes.
  2. After the water starts boiling, add the carrot, peas, ginger, green chillies and curry leaves. Let it cook for 2-3 min.
  3. Pour ½ cup of roasted semolina, stir well and let it soak the water. Stir continuously.
  4. Cook the semolina for a while and then add salt with ½ cup of onions. Make a medium-thick consistency.
  5. Off the flame and mix in potatoes, paneer, coriander, salt, lemon along with masalas.
  6. In the same mixer, add rice flour for binding and mix well.
  7. Now take a tray and grease it well with oil or apply greased butter paper on the tray. Spread the mixer over the tray and let it be of medium width, not too thin and not too thick. Keep this in the fridge for 1 hour.
  8. After an hour take it out and cut it into squares using a sharp knife.
  9. Now heat a pan and brush some oil, put the veggie squares on it to roast.
  10. Once golden brown, flip the side and cook it well. Once it is brown on both sides, take them out.
  11. Enjoy it with green chutney.

Highlights of the Golden Vegetable Bites 

  • Gives you the required satiety and a great variety for a snack.
  • A good combination of protein, fiber and carbs.
  • Easy to make with minimum ingredients.
  • You can also add a little bit of cheese! 

We hope you enjoy this recipe and do let us know your thoughts and experience in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach for customized meals to suit your health goal by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr 

Eat Healthy and #BeTheForce

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Healthy Eating: The Ultimate Healthy Chivda

healthy chivda

It is common for tea/coffee lovers to indulge in some snacks along with their favorite beverage but most of those snacks are often not healthy. So, here is an amazing alternative with is namkeen and crisp! Your very own Healthy Chivda! This bowl can be a part of your regular evening snacks as it provides satiety and nutrition all in one! 

What You Will Need 

  • Rolled oats – 1 cup
  • Poha – ½ cup 
  • Puffed rice – 1 cup 
  • Makhana – 1 cup 
  • Peanuts – ½ cup 
  • Thin cut coconut – ¼ cup 
  • Ghee – 1 tbsp 
  • Mustard seeds – 1 tsp 
  • Cumin seeds – 1 tsp 
  • Curry leaves – 8-10 
  • Crush garlic cloves – 4-5 
  • Dried red chilli – 1
  • Split green chilli – 2 
  • Turmeric – 1 tbsp 
  • Chilli powder – 1 tsp 
  • Salt 

How To Prepare 

  1. Dry roast the rolled oats for 5-7 mins until it is crisp & a little golden. In the same pan, roast the poha until crisp.
  2. In another pan, heat the ghee, add mustard seeds, cumin seeds and broken red chilli. Allow it to crackle, then fry the peanuts.
  3. Once the peanuts turn golden, add the crushed garlic, split green chilli, curry leaves and coconut. Fry this until the curry leaves turn crisp & the garlic is roasted.
  4. Time to add the spices, add salt, turmeric & red chilli powder. Give this a quick mix.
  5. Now add the roasted oats, roasted poha along with puffed rice and makhana. Mix this well and allow to roast for a few minutes.
  6. Store it in an airtight container once it cools down.

Note: You can also make chivda bhel by adding chopped onion, tomato, coriander, along with some salt & lemon to the chivda. Enjoy it immediately before it turns soggy. If you’re allergic to peanuts, avoid them. 

Highlights Of The Healthy Chivda Recipe

  • This Healthy Chivda helps in avoiding unhealthy refined flour biscuit, rusk, and cookies to eat along with tea or coffee.
  • It gives you a punch of protein, fiber and micro minerals all in one.
  • Suits the taste of everyone – be it kids, adults or grandparents.

We hope you try out this Healthy Chivda recipe! Do leave your thoughts and feedback in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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