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June 4, 2022 By Urvi Gohil 1 Comment

Healthy Eating: Sauerkraut (Fermented Cabbage)

sauerkrautNothing is more important and essential than maintaining immunity and proper gut health. If you are seeking good immunity and gut health, you should definitely try this Sauerkraut recipe. While it originated in China over 2000 years back, it is very popular in Germany. It’s basically chopped cabbage that undergoes anaerobic fermentation and gives you major health benefits. It can be a side dish to your main meals or you can add it to your meats and sandwiches.  

What You Will Need: 

  • Raw Cabbage – 1
  • Mason Jar – 1 (750 ml to 1 L)
  • Pink Salt or Normal Salt –  1-2 tbsp

How To Prepare:

  1. Take a medium sized cabbage and remove the outer leaves and keep them aside. Cut the cabbage into 4-5 pieces and remove the white core.
  2. Shred the cabbage or chop it in a food processor. We need it really thin and finely chopped.
  3. Take a big mixing bowl, add the cabbage to it.
  4. Add the salt. Salt will stop the breathing of any unhealthy micro-organism and will start the formation of lactobacillus bacteria which will help us in this fermentation.
  5. Mix the cabbage and salt well with your hands for a few minutes and then keep it aside for 7-10 min to allow the brine to ooze out. Let it set in the bowl.
  6. Pound the cabbage for a few minutes to allow any more liquid to ooze out, hit it well.
  7. Take a glass jar which is clean, freshly washed and pack the cabbage very tightly.
  8. Clean your hands and start keeping the cabbage in the jar. After adding some, take a wooden spatula or glass and push it in to avoid any air pockets between the cabbages. Repeat the process till the cabbage is over.
  9. Now, take the outer cabbage leaf and tuck it over the cabbage kept in the jar just like you are covering it hard to not allow any air.
  10. Next, add the brine we collected after mashing the cabbage, leave the top 1 inch of the jar free, do not pack it with brine tightly.
  11. Close the lid of the Mason jar (it is okay to close the jar not very tight so that the cabbage can breathe) and keep it in a bowl, there are chances of liquid oozing out after fermentation starts.
  12. Keep this for 3 days and then you can refrigerate and eat it. It should be a bit yellow and tangy.

Highlights of the Sauerkraut Recipe 

  • Eat this with every meal to improve digestion and add in good microbes.
  • It has a very long shelf life and a great way to boost immunity.
  • 70-80 % of your immunity is located in your gut and hence, it is very important to keep an eye on what you are eating. This is the best probiotic, just like curd, to help you with it.
  • Sauerkraut is enriched with nutrients, minerals and a lot of fiber. Apart from boosting immunity and digestion, it can aid weight loss, helps in stress reduction, improving brain health, may reduce risk of cancer and promote good heart health.

We hope you enjoy this Sauerkraut recipe. Do try it out and leave your thoughts 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 

April 10, 2022 By GOQii Leave a Comment

Two Thumbs Up For Summer Salads!

summer saladsSummer is here and as the weather is only going to get hotter! It’ll take a lot more effort to stay hydrated especially if you’re spending long hours outside. Continuous exposure to high temperature and humidity without any rest and fluids can lead to lack of energy, dizziness headache, weakness and sometimes severe cramps and fluid retention. Instead of eating heavy and hot food, you need something light – like some good summer salads!

But before we go over how you can make your summer salads, let’s explore the ingredients we can use!

What Can You Eat During Summer? 

During this time of the year, our body needs more raw and cooling foods to help nourish and hydrate our cells. Apart from being chilled and high in water content, they also provide fiber for easy digestion and help eliminate toxins from the body.

Do you know that there are hydrating foods that provide about 20–25% of our daily water intake and it’s important to consume these during summer. Some of them include:

  • Fruits: Watermelon, tomatoes (containing lycopene phytonutrient that will help protect skin from ultraviolet rays), grape fruit, pears, blueberries, pineapple (the bromelain in it has many health benefits especially in reducing cough) and cucumber.
  • Leafy Greens: Spinach (Vitamin A and C) for liver detoxification with high watery lettuce, celery is brilliant.
  • Carrot is high in water content as well with the beta carotene phytonutrient making the salad plate more colorful.
  • Fresh Herbs: Parsley, mint, cilantro, coriander and basil are fabulous for reducing headaches, toothaches, calming the nerves and sore throats.
  • Spices: Cinnamon, raw garlic and raw ginger will help in keeping cholesterol levels under check. Being anti-inflammatory in nature, they help you fight against high BP, cancer and diabetes. Pepper goes awesome with salad curbing acidity!
  • Healthy fatty acids and proteins from nuts like almonds (vitamin E and fiber), walnuts and flaxseeds for omega boost. You may also add peanuts, cashews, pistachios and seeds like sesame, sunflower, chia(topmost hydrator) for variations.
  • Olive oil rich in MUFA (Mono Unsaturated Fatty Acids.) can be added to salad (the best form is the cold pressed virgin oil good for thyroid which also has phytonutrients). Canola, walnuts, avocado and walnut oil are wise picks for salad dressing too.
  • Lean Proteins: Quinoa, beans, chicken, Legumes, chickpeas, Paneer, Lentils (folic acid rich providing vitamins and both soluble and insoluble fiber) should be added for muscle growth and repair.
  • Do not forget to sprinkle lime to keep it alkaline!

Summer Salads You Can Try 

Now that you are aware of which ingredients you can use, let’s go over on how you can use them.

1. Breakfast: Add some of the fruits mentioned above and mix them with yogurt. For breakfast, this is a great combination of carbs and proteins. If you are planning a long day out, you can combine your oatmeal with fruits like apple, pear and blueberry along with some nuts.

2. Morning snack: Apple/high watery fruit salad mixed with cinnamon, raisins and sprouts.

3. Lunch: Mix fresh fruits (carbs), vegetables (fiber), sprouts (proteins), beans and lentils.

You can also try using watermelon, tomato, onion, cheese mixed with salt, vinegar oil chilled with lettuce leaves and black pepper. You can also add kale and cabbage for a calorie dense meal.

Another alternative is adding watermelon, cucumber, bell peppers, spinach, avocado, lime and quinoa. Apart from complete proteins, this dish will also provide calcium and vitamins.

The best blend of salad for lunch would be vegetables, good carbs, lean proteins (beans, chicken, shrimp, tofu, cottage cheese) and healthy fats, adding in red onions will keep it anti–inflammatory and antioxidant-rich.

4. Dinner: Mix Quinoa, beans, lentils and chicken with red bell pepper and veggies. Sprinkle lime and add in herbs according to your taste. You may also add spices to make it interesting.

The salads will not only provide water, but will also keep you full for a longer period of time, helping you keep your weight in check. You can get creative with your salads too. Try designing a different recipe every meal. I would say grab your salad bowl and create your fun, nutritious and delicious summer salad to re-energize yourself.

We hope this article on summer salads helps you beat the heat! For more tips on how to stay healthy during summer, check out Healthy Reads or ask an expert by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

March 12, 2022 By Neha Goyal 1 Comment

Healthy Eating: Quinoa Chickpea Salad

quinoa chickpea saladHow many times have we eaten a light meal consisting of a salad or a fruit only to feel hungry later and end up eating some junk? Ideally, a salad is a meal by itself. It can fit anywhere between your lunch and dinner. If salads have not been giving you the satiety you need, try this power-packed Quinoa Chickpea Salad to fill your tummy with high fiber and protein content but still make you feel light. 

What You Will Need 

  • Quinoa – ⅓ Cup (soaked for 30-60 mins) 
  • Chickpeas – ½ cup boiled 
  • Garlic – 1 tsp chopped 
  • Capsicum – ¼ cup chopped 
  • Onion – ¼ cup chopped 
  • Cucumber – 1 
  • Tomato – 1 
  • Green Chilly – 1 tsp chopped 
  • Coriander – 4 tbsp
  • Ghee – 1 tsp 
  • Jeera – ¼ tsp 
  • Turmeric Powder – ¼ tsp 
  • A pinch of Hing 
  • Water – ½ cup 
  • Lemon Juice – 1 tsp 
  • Salt to taste 

How To Prepare

  1. In a pan, add  1 tsp ghee and jeera. As the jeera starts crackling, add hing & sauté garlic for a while. 
  2. Now add water. Let the water boil. Add salt, turmeric powder  & quinoa (washed & drained). Cover it for 10 minutes and stir 1-2 times in between. Your quinoa generally gets cooked in 10 minutes, turn off the stove and let it cool to room temperature.
  3. In a big bowl, add cooked quinoa, boiled chickpeas and rest of the ingredients. Give everything a good mix
  4. Your healthy and filling Quinoa Chickpea Salad is ready! 

Tips For The Quinoa Chickpea Salad Recipe 

  • Don’t forget to scrub the quinoa grain a little before rinsing as it helps in removing the natural coating of saponins which can make it taste bitter or soapy
  • You can add a little cheese or paneer as well over your salad to make it more tasty and increase the protein content 
  • Try this recipe especially when you have leftover boiled chickpeas 

 We hope you try this delicious Quinoa Chickpea Salad recipe. Do leave your thoughts in the comments below. You can check out more recipes from Healthy Reads. To get customized meal plans as per your health goals and lifestyle, directly from a GOQii Coach, subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

January 2, 2022 By Urvi Gohil Leave a Comment

Healthy Eating: Oats and Gram Flour Cookies

oats and gram flour cookies

With all those delicious festive Christmas sweets now being out of reach, we’re sure your sweet tooth is craving for some of that sweet goodness! Those sweets often come with unhealthy baggage but don’t worry, we’ve found a way in which you can stick to your healthy eating routine in the New Year without guilt. Here’s a crispy, crunchy oats and gram flour cookies recipe with the goodness of healthy fats. Let’s start! 

What You Will Need 

  • Rolled Oats – ½ cup
  • Besan – ½ cup
  • Cinnamon powder – ½ tsp
  • Flax seeds – 1 tsp
  • Raisins – 2 tsp
  • Ghee – ¼ cup
  • Olive oil – 2 tsp
  • Jaggery powder – 4 tsp
  • Vinegar – 1 tsp
  • Vanilla essence – ½ tsp
  • Warm milk – 1 tbsp
  • Dark chocolate chips – 2 tbsp
  • Baking soda – ¼ tsp
  • Baking powder – 1 tsp
  • Salt – ½ tsp

How To Prepare 

  1. In a bowl, add oats, besan, cinnamon powder, baking soda, baking powder and salt. Give it a good mix and keep it aside.
  2. In another mixing bowl, add ghee, oil, vinegar, vanilla essence, warm milk & jaggery powder. Mix it well till the jaggery powder melts and it is converted to a smooth paste. It will have very small jaggery particles so it will not be a very smooth textured paste.  Once done, add chocolate chips, flax seeds and raisins.
  3. Time to mix the dry and wet ingredients thoroughly. Take a baking tray and put butter paper on it. Now, portion the dough into small parts and flatten in between two palms. Place the cookies on the tray and sprinkle some chocolate chips & raisins on the top for extra flavor.
  4. Bake in a preheated oven at 180°c for 18-20 minutes or in a microwave in convection mode. You can also make the cookies in an air fryer at 180°c for 15-20 minutes. Keep checking the cookies after 12 minutes.

Note: You can use coconut sugar or stevia powder instead of jaggery powder.

Highlights of the Oats and Gram Flour Cookies Recipe 

  • A complete guilt free cookie that everyone in the family can enjoy
  • It has the goodness of protein and healthy fats too
  • Healthy sugars are not to be afraid of (for diabetics, it is better to add stevia powder)

We hope you enjoy this Oats and Gram Flour Cookie recipe. Do share it and leave your thoughts 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 

Eat healthy and #BeTheForce 

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