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August 15, 2024 By Trupti Hingad Leave a Comment

A Fusion of Taste & Health: Exotic Salads for you to try.

रोजाना एक कटोरी सलाद खाने के स्वास्थ्य लाभ

This Independence day let’s get healthy and try out some of these power packed nutrient salads. Why are salads important and what are its health benefits is nicely described in this blog https://goqii.com/blog/health-benefits-of-eating-a-bowl-of-salad-daily/.

Salad or veggies is the most important part of the meal platter. You cannot afford to skip if you want to get your daily dose of micronutrients. But, it is so boring and monotonous to cut slices of cucumber, tomato and onion and have it daily. There are various veggies available which you can twist and turn and make your salad interesting and colourful and tasty too. Wondering how? Keep reading.

Here I am listing some tasty salads with amazing dressings

  1. CRUNCHY MUNCHY SALAD
Crunchy Munchy Salad

Crunchy Munchy Salad

Ingredients:

Wheat/Oat Flakes – ½ bowl

Baby Corn – 5-6 in no

Bell Peppers (3 coloured) – ½ bowl

Lettuce – 2 leaves

Pomegranate – ¼ bowl

Seasoning

Lime juice – 2-3 tap

Salt – according to taste

Chaat Masala – According to taste

Method

Roast the oats a bit. Then mix all ingredients with the seasoning. Toss well and serve.

  1. DETOX SALAD
Detox Salad

Detox Salad

Ingredients:

Broccoli – ½ bowl florets

Carrot – ½ bowl juliennes

Bell Pepper – ¼ bowl juliennes (red, yellow, green)

Baby Corn – 4-5 in no diced finely

Cherry tomatoes – ¼ bowl or regular tomatoes

Red Cabbage- ½ bowl finely chopped

Zucchini (yellow) – ¼ bowl sliced

Alfa Alfa sprouts – 2 Tbsp (for garnishing)

Seasoning:

Vinegar – 2 tsp

Red Chilli Flakes – 1 tsp

Salt – according to taste

Flax seeds – coarsely pounded 2 tsp

Walnuts – coarsely pounded 3-4 in nos

Method:

Toss all ingredients with seasoning in a bowl.

Refrigerate for ½ an hour & serve.

  1. SPROUTED METHI SALAD
sprouted-methi-seed-salad-recipe.1024x1024

Sprouted Methi Salad

Ingredients:

Sprouted Methi Seeds – ½ cup

Pomegranate – ¼ cup

Cucumber – 1 in number diced

Carrot – 1 in number diced

Capsicum – ½ each diced (3 coloured)

Tomato – 1 in number chopped

Spring Onion – 1 stalk finely chopped

Seasoning:

Chaat Masala – ¼ tsp

Lemon Juice – ½ lemon

Salt – according to taste

Method:

Add all ingredients in a salad bowl. Add seasoning to the same. Toss well. And Serve.

  1. WALDORF SALAD
waldorf-salad-horiz-b-1500

Waldorf Salad

Ingredients

10-12 cup Walnuts halves
2 tsp Flax Seeds
½ cup low-fat Yogurt
1 stick finely chopped Parsley
1 stick finely chopped Celery
1 teaspoon honey
2 leaves of Ice berg Lettuce chopped
2 large crisp Apples
Freshly ground black pepper
¼ cup Golden Raisins
½ Lemon, juiced
Method

Cut apple into chunks. Add all ingredients in a salad bowl. Toss all the ingredients. Refrigerate for 30-45 mins and serve.

  1. BEAN SALAD WITH PROBIOTIC DRESSING
Bean Salad with Pro-biotic dressing

Bean Salad with Pro-biotic dressing

Ingredients

Bean Sprouts – 1 cup

Fresh Pomegranate – ¼ cup kernels

Cucumber – 1 in number (diced)

3 coloured Bell Pepper – ½ each (diced)

Tomatoes – 1 in number (diced)

Dressing:

Curd – ½ cup

Honey – 1 tsp

Olive Oil – ½ tsp

Flax Seeds – 2 tsp (coarsely crushed)

Chaat Masala – ½ tsp

Salt – if required

Method:

For dressing: Whip all ingredients together with a fork. Add other ingredients in a bowl. Add the dressing and toss well. Refrigerate & serve on a bed of lettuce.

 

  1. TANGY TROPICANA

 

Tangy Tropicana

Tangy Tropicana

Ingredients:

Pineapple – 3 fresh slices (diced)

Cherry Tomatoes- 6-8 in numbers

Red, Yellow & Green Bell Peppers – ½ each cut into juliennes

Lettuce – 2 leaves chopped

Walnuts – 2 in no chopped

Seasoning:

Lime juice – ½ lemon

Honey – ½ tsp

Ginger – grated a small piece

Salt – As per taste

Black Pepper Powder – As per taste

Method:

Soak grated ginger, lemon juice & honey together

Add all veggies & walnuts in a salad bowl

Add the dressing prepared, salt & pepper

Toss well

Serve chilled

What are you waiting for? Get healthy-dress up your meal platter with the above colourful veggie mixes!

We hope these exotic salads inspire you to add a healthy and colorful twist to your meals this Independence Day! If you try any of these recipes, share your experience in the comments below. For more nutritious recipes and tips, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

September 12, 2023 By Mamta Joshi 3 Comments

Your Guide to Growing Microgreens

microgreens

Growing your own plants can be a therapeutic experience but most of us don’t have that luxury due to lack of space. What do you do then? The answer lies in microgreens! With a little effort, you can not only add new aesthetics to your home with minimum space requirement but also enhance your health and wellbeing.

What Are Microgreens?

Microgreens are basically seedlings of vegetables and herbs. When they are grown up to 2-3 inches tall, they contain more nutrition than their grown up counterparts. They are harvested at a very early stage unlike mature vegetables or herbs.  Those mini nutrient dense plants are called microgreens. Microgreens, like other indoor plants, play a vital role in providing a pleasant and soothing environment one can live, work and relax within. Microgreens can be grown from any herb or vegetable.

Some commonly grown ones include:  

  • Amaranth
  • Basil
  • Broccoli
  • Coriander
  • Fenugreek
  • Fennel
  • Garlic
  • Mint
  • Mustard
  • Onion
  • Radish
  • Wheat

What Benefits Do They Provide? 

  • Microgreens contain 4 to 40 times more nutrients than their mature counterparts.
  • They are incredibly rich in nutrients such as vitamins, minerals, carotenoids, essential amino acids, enzymes, antioxidants that boost the immune system, improve cardiovascular health, and lower inflammation.
  • Expensive multivitamins, minerals and other supplements to promote health will no longer be required if we add a variety of microgreens to our regular diet. Just a few grams of microgreens can be enough to get your daily dose of essential nutrients.
  • Growing microgreens at home is inexpensive, requires less space and low attendance. More so, you reap something of high nutritional value which is free from toxic chemicals and pesticides
  • Microgreens give a distinctive flavor and can make any dish exotic.

How Do We Use Microgreens? 

There are many ways in which you can use microgreens. Some of them include: 

  1. Blending them in a smoothie 
  2. Make a soup with other veggies
  3. Use them in a salad
  4. Add to lentils in Khichdi 
  5. Use them as dressings or garnish 
  6. Add them to flour for some tasty vegetable chapati instead of a regular one 
  7. Use them in sandwiches, pizzas, burgers or tacos

How Can You Grow Them at Home?  

Growing your own microgreens isn’t a difficult ordeal. All you need is just soil, a pack of seeds, a tray or a pot or any disposable small container. 

Steps to follow: 

  1. Take a clean container or 10×20 tray and make holes in the bottom to provide proper drainage.
  2. Cover the bottom with moisturized soil or potting mix, putting 1 or 2 inches of it.
  3. Even the surface out and make sure you don’t press the soil too hard.
  4. Spread the seeds over the soil and press them gently with your fingers.
  5. Cover the seeds with another thin layer of soil. 
  6. Cover the container with a lid or plastic wrap and keep it in the shade so it can germinate. 
  7. After a couple of days, your seeds will have germinated. Take the lid off and expose it to sunlight. 
  8. Around a week after you uncover your trays, they should be ready to harvest.

They are pretty nice on pots as well as palatable on your plate. So get free of those expensive ornamental plants and get to grow these versatile ones. Growing your own plants and consuming them provides a different kind of satisfaction. 

Which microgreen are you keen on growing? Let us know in the comments below! For more guidance on growing your own microgreens ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce  

August 6, 2018 By Anusha Subramanian Leave a Comment

6 Effective DIY Techniques to Clean Pesticides of Fruits & Vegetables

 

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This is the second blog in the series of Hazardous chemicals in our food products. In today’s blog, we take you through some DIY ( do it on your own) techniques to clean your fruits and vegetables. Read part 1 here: https://goqii.com/blog/invisible-health-hazards-lurking-in-your-kitchen/

Fruits and Vegetables are irreplaceable ingredients of our everyday diet. Apart from the fact that they’re delicious, they are also packed with various nutrients and minerals. The paradox here is that these health powerhouses are coated with various disinfectants and pesticides which are extremely hazardous for health. It’s almost impossible to list the pesticides found in vegetables and fruits as there are over 1000 different varieties which are used to grow crops.

Even though minor amounts of pesticide residue on food doesn’t really pose a great health hazard, you should be careful of what you buy and also where you buy them from. There are many simple and effective ways to remove these toxic chemicals from your food which can be done at home.

  1. Salt Water Wash

IMG-5860

 Saltwater wash is one of the easiest technique of washing your food. The Saltwater solution will remove most contact pesticides that are present in your food. All you need to do to make the solution is to add 1tbsp sea salt into a bowl which is half filled with water. Hand scrub your fruits and veggies in the solution and ensure to rinse thoroughly before consumption.

  1. Vinegar Soak

IMG-5861

 Create a solution adding 90% water and 10% white vinegar and let the fruits/vegetables soak in the mixture. Stir your fruits and veggies in the solution and leave them for about 10 minutes, rinse thoroughly with cold water before using. You must be careful while washing fruits with thin skin as the solution might damage their porous outer skin.

  1. Lemon Juice Spray

IMG-5862

Lemon juice spray has proven to be a very effective way of removing pesticides from your food. The citric acid in lemon juice not only helps in removing pesticides but also helps in killing the microorganisms on the outer surface. To create the spray, mix 1 tbsp of lemon juice, 2 tbsp of baking soda and 1 cup of water. After making sure that the baking soda is properly dissolved, pour the mixture into a clean spray bottle. Leave the spray on your fruits and veggies for about 5-10 minutes before you rinse it off with water.

  1. Trim the Edges

IMG-5864

 Many vegetables, mainly the leafy ones like lettuce, cabbage, celery etc tend to have an abundant amount of micro-organisms and pesticide residue on their outer surface. Even though washing them under running water helps remove some of them, chopping the top and outer layers of these veggies will ensure more cleanliness.

  1. Peeling

IMG-5863

We are no strangers to peeling, it is one of the most basic methods used in households to discard those harmful microbes and pesticides. Most fruit peels contain many essential nutrients, hence it isn’t always the best way to clean your food but peeling of the outer surface of your food will ensure a cleaner, pesticide-free produce.

  1. Baking Soda Scrub

IMG-5865

 

It is important to know that this method only works with foods which have a hard skin and don’t easily wear off. All this technique requires you to do is sprinkle some baking soda over your eatables and rub them together gently. Ensure to wash them off thoroughly before use.

In our busy daily lives, going an extra mile to clean your eatables is almost deemed impossible but it is important to understand that health is our most prized possession and spending 10 minutes to clean your food properly can avoid many serious diseases and illnesses.

November 28, 2017 By Zehra Fatima 4 Comments

Myths and Facts about Dieting

diet myths

Dieting is synonymous with Weight loss. But what does dieting mean? There is a lot of misconception among people that going on a diet means not eating enough food is dieting.

Let’s clear this misconception by proper examples and scientific approach.

1. Dieting means to skip meals?

The major misconception that leads to health risk is skipping meals which people assume will help them to achieve weight loss. Skipping meals will only increase acidity levels, more food cravings and large portion size. The sensible approach is to take lesser quantity food at regular intervals what we call as “small ad frequent meals”.

2.Reducing calories

Reducing calories doesn’t mean you skip your major course meals, for instance, skipping rice, roti or oats. The smart approach is to fill your stomach with low calorie and more fluid foods. If you take a salad plate include more cucumber and sprouts which will fill your stomach with a good amount of food but are low in calories.

3.Restrict non-vegetarian food

The non-vegetarian food contains all the essential amino acids that lack in vegetarian or vegan food. However, food preference is a matter of choice for each individual. If you choose chicken, fish or lean beef you are probably increasing proteins in your diet. Make sure the portion size is not more. Your plate should have more of low calorie, high protein food and less of calorie dense food.

4. Cut back on carbs to lose weight.

Carbohydrates come in different forms: simple and complex. Simple carbs found in foods like cookies and candy lack vitamins, minerals, and fibre. Cutting back on these sweets is a great way to eat healthier. Foods with complex carbs like whole-wheat bread, beans, and fruit, have lots of nutrients that are good for you. Cut back on simple carbs but keep complex carbs on the menu.

5. You need fat in your diet. Fat keeps you full and satisfied.

Fat is the slowest food component to clear the stomach. For ages, it was assumed that fatty foods slow digestion and keep you feeling full longer. Recent research proves that the proportion of sugar and fat has little or no difference in satiety ratings. What’s more, fat actually has twice the calories of protein or carbohydrates. In reality, protein tends to leave people feeling more satisfied than either carbohydrates or fat while fibre and whole grains affect feelings of fullness and satisfaction. To stay full longer, eat healthy foods that are high in fibre, like fruits and veggies and lots of healthy whole grains.

6. Only dieting will promote weight loss.

Weight loss is 50% with proper diet (as mentioned above) and 50% with exercise. You need to burn already stored calories in the body to lose weight. Extra calories and extra carbs are converted into fat in the body for storage. Extra proteins get converted to uric acid. You need to burn out and eliminate that extra energy. Choose exercise from low intensity to gradually increasing to moderate and then high.

7.Detoxification is the quickest way to lose weight.

The truth is that while detox actually does help you lose weight very quickly, most of the weight loss is body water and the weight will come right back on as soon as you stop doing it. Detox can also help you lose stool through diarrhoea and that will cause your weight to drop fast but as soon as you eat, the stool will build up again. You can lose only so much weight when participating in a cleanse diet. It is much better to lose weight the conventional way—through eating a low-calorie diet and exercising in order to lose the extra pounds.

 

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