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August 2017

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Stay Healthy with Our Easy and Yummy Quinoa Recipes

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These days, the demand for quinoa has gradually risen as it is a complete protein and fantastic wheat-free alternative. Quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source. Therefore, Quinoa recipes is a superb choice for vegans who may struggle to get enough protein in their diets.

Quinoa is gluten-free, and cholesterol-free whole food has a low glycemic index, which is good for blood sugar control. Quinoa being high source fiber, vitamin E, magnesium, iron, potassium, calcium, phosphorus, and various beneficial antioxidants it helps in the prevention and treatment of disease.

Nutriwish Quinoa is very easy to integrate into your food. It is also yummy and goes well with many foods. It takes less time to cook than other whole grains and even cooks quicker than rice quinoa recipes tastes great on its own. I’m going to talk about different quinoa recipes in this article. Quinoa expands almost to four times its size when cooked. It’s rich in nutrients and is a complete protein.

Lemon Quinoa (Pulihora)

Ingredients                                   

2 cup Quinoa1-inch piece of ginger, grated
Juice of 2 lemons2 green chilies slit lengthwise
1 teaspoon coriander seeds¼ th cup of chopped coriander leaves
½  cup peanuts (roasted & unsalted)3-4 curry leaves
1 teaspoon mustard seeds4 cups water
2 tablespoons cooking oilSalt to taste

Directions

  1. In a saucepan, combine the quinoa, water, and salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender about 10 minutes. Cool slightly, then fluff with a fork.
  2. In a wok, gently dry roast and then coarsely grind the coriander seeds into powder and set aside. Keep stirring continuously while cooking as coriander seeds tend to burn quickly.  
  3. Now in the same wok, heat the oil and add the mustard seeds, curry leaves, and green chilies and saute.
  4. Now add the ginger and peanuts and keep stirring for another minute.
  5. Add the turmeric powder and turn off the burner.
  6. Add the cooked quinoa, roasted coriander powder and salt to taste and mix thoroughly. Adjust salt if needed before serving.

 

 

Quinoa Vegetable Salad

Ingredients

1 cup cooked quinoa¾  cup diced fresh tomato
2 tablespoons fresh lemon juice¼  cup chopped spring onion
2 tablespoons olive oil2 tablespoons chopped fresh basil
½  cup diced cucumber1 tablespoon minced garlic
½  cup diced capsicum (red/yellow/green)1 ½  tablespoons chopped fresh coriander<
1 cup french beans (parboiled)1 tablespoon chopped fresh mint
⅓ cup quartered pitted olives¼  teaspoon ground black pepper
1/2 cup frozen corn kernels, thawed.Salt to taste.

Directions

  1. Take a small bowl, place lemon juice, minced garlic, oil, and basil; mix well. Set aside for dressing.
  2. In a large bowl, gently toss cooked quinoa and all the remaining vegetables (cucumber, capsicum, beans, olives, corn, tomato, and spring onions). Pour dressing over quinoa mixture; toss gently to coat.
  3. Just before serving quinoa recipes, season with coriander leaves, mint leaves, salt, and black pepper powder and gently stir until evenly mixed. Garnish with basil leaves if desired.

 

 

Quinoa Upma

Ingredients

½ cup QuinoaPinch of Asafetida (hing)
3/4 chopped mixed vegetables 1-inch piece of ginger, finely chopped
¼ teaspoon cumin3 – 4 Curry leaves
¼ teaspoon mustard2 green chilies slit lengthwise
1 teaspoon urad dal¼ th cup of chopped coriander leaves
1 teaspoon channa dal1 cup water
1 ½ teaspoon cooking oilSalt to taste

Directions

  1. Wash and soak quinoa for about 20 min, meanwhile chop the vegetables.
  2. Heat the oil in a wok over medium heat, add cumin seeds, mustard seeds, channa dal, urad dal and fry until they turn golden. Add hing, veggies and stir for 2-3 minutes. Pour water and add salt.
  3. Drain off water from quinoa and add it to boiling water. Cook on a medium flame until quinoa is cooked thoroughly and absorbs water if there is more water cook for a longer time and evaporate.

 

 

Mexican Quinoa

Ingredients

Salad

3 cups cooked red or white quinoa (from 1 cup uncooked)1/4 cup red onion, diced
5-6 cups mixed greens1 orange, segmented
1 cup cooked black beans (seasoned with equal pinches sea salt, cumin, chili, + minced garlic)1/2 ripe avocado, chopped
1/2 cup fresh sweet corn1/4 cup fresh coriander leaves, chopped.

Dressing

1/2 ripe avocado1/4 teaspoon cumin powder
4 tablespoon lemon juice1 tablespoon fresh minced coriander
3 tablespoon orange juicePinch of pepper powder
1-2 teaspoon of honeySalt to taste
1-2 teaspoon hot sauceOptional: 3-4 Tbsp extra virgin olive oil

Directions

  1. Add all the dressing ingredients to a blender or food processor and blend it until creamy and smooth. Taste and adjust seasonings as needed.
  2. In a large bowl, gently toss cooked quinoa and all the salad ingredients and serve with dressing on the side, or toss with dressing before serving.
  3. Just before serving, season with coriander leaves and 3-4 Tbsp extra virgin olive oil.

 

 

Vegetarian Quinoa Stuffing

Ingredients

1 cup quinoa½ cup dried cranberries
1 medium onion , chopped½ cup chopped walnuts
2 cloves garlic , finely chopped2 Tbsp . olive oil
8 medium celery stalks , chopped (about 4 cups)1 tsp . ground cumin
4 ½ cups chopped vegetables½ tsp . ground black pepper
2 ¼ cups vegetable broth½ cup chopped fresh coriander leaves
6 bread slicesSalt to taste

Directions

  1. In a medium saucepan, heat oil over medium-high heat.
  2. Sauté onions, garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.
  3. Add celery and other vegetables; cook, stirring frequently, for 8 to 10 minutes, or until tender. Reduce heat to low and add cubed bread and nuts, stirring to combine well.
  4. Add vegetable broth  until bread is well moistened. Add quinoa, grounded cumin powder,salt, pepper and gently toss to combine well. Bring to a boil. Reduce heat to medium-low; cook, covered, for 15 minutes, or until most of liquid is absorbed. Remove from heat.
  5. Add cranberries. Cover and let stand for 5 minutes.
  6. Add coriander leaves; fluff with fork and serve.

 

 

Vegetarian Quinoa Burritos

Ingredients

½ cup quinoa rinsed2 teaspoons lime juice
1 onion chopped1 cup frozen organic corn thawed
1 jalapeno seeded and minced (optional)¾ cup shredded zucchini
4 cloves garlic minced¾ cup chopped tomatoes
⅔  cup vegetable broth⅛ tablespoon chipotle chili pepper powder optional
⅓  cup sour cream OR Greek yogurt dairy or nondairy4 whole wheat or gluten free tortillas
1 tablespoon chopped fresh coriander1 cup Cheddar Cheese

Directions

  1. In a medium saucepan, heat oil over medium-high heat.
  2. Sauté onion and jalapeno and cook for 8 to 10 minutes, until tender. Add quinoa and garlic and sauté for another one minute.
  3. Add vegetable broth, reduce heat to low and cover. Cook for about half an hour. Remove from heat and allow to sit covered for five more minutes.
  4. Now take a small bowl and combine sour cream, coriander leaves, lime juice and chipotle chili pepper.
  5. In a large wok, heat oil over medium-high heat. Add corn and zucchini and cook until tender. Now add tomatoes and cook for one more minute. Remove vegetables from heat.
  6. Heat tortillas a few minutes per side. Spread with a thin layer of sour cream. Top with ¼ cup cheese, ¼ of the quinoa and ¼ of the vegetable mixture. Roll up using toothpicks to secure.
  7. Take a skillet pan to medium heat and spray with oil. Add two burritos to the pan and cook each side until browned.
food1

Super Foods for Super You!

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Super foods! You must have heard countless times about the nutritional benefits of the super foods and how including them in our meals can help us in maintaining healthy eating habits along with getting our daily nutrition. Though there has been no official scientific definition, super foods are accepted as powerhouses of nutrient packed with large doses of much-needed antioxidants, polyphenols, vitamins, and minerals. Including these super foods into your meals may reduce the risk of chronic disease and will help you stay healthier and thinner.

Here are the reasons why you should consider super foods, their health benefits and how can you fit them into your diet.

Quinoa

Quinoa is an excellent source of fiber, amino acid and is a complete protein which is a fantastic alternative for gluten-free food as it is cholesterol-free and has a low glycemic index, which is good for blood sugar control. Quinoa being high source fiber, vitamin E, magnesium, iron, potassium, calcium, phosphorus protein is perfect for your health and aids prevention and treatment of disease.

Stay healthy with our few easy and yummy Quinoa recipes that you could include into your daily meals.

Oats

Oats are full of fiber that helps to lower cholesterol and prevent heart disease and are a rich source of magnesium that helps in regulate blood-sugar levels, potassium, and phytonutrients that may reduce the risk of type 2 diabetes. Oats being low in GI  additionally implies it’s an ideal approach to begin your day.

Spirulina

Spirulina is one of the top nutrient-rich super foods to be included in your diet as it lowers the amount of cholesterol and increases energy treating depression and premenstrual syndrome, etc. In addition to protein, it is also rich in phytonutrients, antioxidants, vitamins, and minerals, some of which is rich in phycocyanin, zeaxanthin, beta-carotene, GLA, and iron.

Read more about Spirulina –  A top protein-rich Superfood will do wonders to your health.

Wheat Grass

Wheat grass juice is an effective healer and is nature’s finest medicine. It is the best source of living chlorophyll available today and contains all minerals known to man, and vitamins A, B-complex, C, E, l and K incredibly rich in protein, and contains 17 amino acids. It helps neutralize toxins, detoxifies your blood, promotes healing, slow aging, protects your liver improves Thyroid organ function.

Barley Grass

Barley grass is rich in vitamins, potent antioxidants, amino acids, electrolytes such as magnesium, phosphorous and potassium along with other essential minerals such as zinc, iron, and calcium and beneficial enzymes. Barley grass helps you to maintain healthy skin, improves your bone metabolism, strengthens your immune system and detoxification of the body and exerts rejuvenating effects on the entire body.

Chia Seeds

Chia seeds originally grown in Mexico, have become one of the most popular superfoods due to their highly valued medical properties and nutritional values. They are a versatile ingredient that you can add to any of your recipes let it be your oatmeal, smoothies, salads, or stir-fries. Plus, chia seeds are elementary to digest packed with omega-3 fatty acids, fiber, and calcium.

Hemp Seeds

Hemp seeds are small, dark brown, nutty seeds from hemp plants are a gift of nature. Many people are prematurely scared away by the idea of hemp seeds because of their relation to marijuana, but on the contrary, they are the most nutritious grain in the world and is extremely completely safe, healthy and beneficial for you.  Hemp seeds are a complete protein and contain all the essential fats, vitamins, and enzymes, amino acids combined with a relative absence of sugar, starches and saturated fats needed for growth and repair.

Flax Seeds

Flax seeds are the richest source of plant-based omega-3 fatty acids in the world. They are a high source of fiber, and when consumed as a part of you meals, they help you to lower cholesterol, improves digestions, balance hormones, fight cancer and promote weight loss and reduces sugar cravings.

Rye Flour

Rye flour is a rich source of fiber and non-cellulose polysaccharides. Due to its exceptional water-binding capacity, it makes you feel full and is a great aid if you try to lose weight.

Get your daily dose of Super foods.

green coffee beans in wooden bowl

Ever Heard of Green Coffee?

By | Blog | One Comment

Losing weight today could be an incredible challenge. It could be because of our food habits, lifestyle, lack of exercising, work, etc…There are dozens of weight loss supplements available in the market to which people look up to. Since it involves our health directly, it is wise to be skeptical and ask the tough questions, such as does it work? Where’s the proof? And above all is it safe? Green coffee is the answer!

Why do I drink Green Coffee?

Researchers go back and forth debating on whether drinking coffee is good for you. Coffee beans contain compounds known as chlorogenic acids which have antioxidant effects, help lower blood pressure, and help you lose weight. Roasting coffee reduces chlorogenic acid content. It is why drinking coffee isn’t thought to have the same weight loss effects as the green coffee bean. Also, people usually take these green coffee beans for keeping the immune system healthy, controlling diabetes, and keeping their blood pressure in check, or if they have Alzheimer’s disease and bacterial infections.

Benefits of Green Coffee Beans

Rich in Antioxidants

Green Coffee beans contain 100% pure CGA. CGA has a strong antioxidant property, which helps in reducing the damage of free radicals in our body. Also, it helps in improving our overall health by controlling the glucose levels in our bloodstream prevent our skin cells from getting dented.

Boosts Metabolism and Helps Burn Extra Fat

The CGA in green coffee beans acts as a metabolism booster, in turn, minimizing the excessive release of glucose from the liver into the blood. To fulfill the glucose requirement, the body starts burning the stored fat cells, thereby increasing the fat burning capability and eventually helping you burn unwanted fat rapidly.

Suppresses Appetite

Green coffee beans can help kill your frequent hunger pangs & suppress your cravings for food by making you feel full. This way, your body starts burning fat deposits, and you can enhance your diet by staying away from the unhealthy food to get rid of the additional weight.

Treatment of Diabetes

Green coffee bean extract helps you stabilize the sugar level in your bloodstream while accelerating weight loss. It helps in treating Diabetes Mellitus Type 2 successfully.

Reduces Levels of Bad Cholesterol

Green coffee beans help you correct and maintain your cholesterol levels. Studies show consuming green coffee bean extract regularly can control Low-Density Lipoprotein (LDL) also known as bad cholesterol the main culprit that makes us vulnerable to deadly cardiovascular disorders including cardiac arrest.

Helps Improving Blood Circulation

High blood pressure can be the reason for many fatal diseases like stroke, heart failure, chronic renal failure, etc. Researchers have found that green coffee bean extracts impose a positive impact on our blood vessels by preventing platelets from getting clustered and improve the circulation of blood throughout your body to a great extent.

Used For Natural Detoxification

Green coffee bean extract acts as a natural detoxifier which cleanses your liver to make it free from toxins, bad cholesterols, unnecessary fats and much more, improving its functionality. This eventually perks up your metabolism and improves your overall health.

Boosts Energy

Green coffee beans can be an excellent energy booster due to the high amount of caffeine in it which can raise the energy level and keep us active during the whole day.

Reduces Effect of Free Radicals

Due to the presence of chlorogenic acid in Green Coffee beans, it is much better than regular green tea in reducing the effects of free radicals in our body up to 10 times. Green coffee beans have antioxidative agents from the polyphenol family, Ferulic Acid, etc., which help in decelerating the aging procedure by giving us the necessary invigoration.

Enhances Immune System

Green coffee beans have a potent free-radical buster which improves our immune system and eliminates all types of toxic and damaging elements which help to get rid of the dull and acne-prone skin.

Helps Moisturize Skin

Green coffee beans are rich in essential fatty acids and esters which nourish and moisturize our skin which in turn helps in fighting sagging, discoloration, and other skin-related ailments.

Removes Substances That Damage Hair and Fights Baldness

Antioxidant content of green coffee beans can boost the growth as well as the thickness of our hair strands significantly and helps to keep our hair strong, healthy & nourished.

Final Thoughts!

Green Coffee is an incredible discovery in the recent past for weight loss along with improving your overall health. It is a natural source of nutrient that not only cleans the toxins from your body but also breaks fat and improves metabolism.

Nutriwish is a well-regarded super food brand in India and supplies high quality “Green Coffee Beans” across India through various online portals. The unique selling proposition of Nutriwish is its competitive pricing, excellent quality and Best-in-class on time delivery.