Annie Katare

How to Make Healthy Winter Moringa Soup

By / Fitpiq Team, Health Tips, Healthy Recipes, Soups, Winter Recipes
MOringa soup

Moringa Soup, a delicious, easy to-make, comforting and highly nutritious. It has huge benefits like anti-inflammatory and immune-strengthening benefits,good for skin,hair.

Drumstickis one of the healthy vegetables that you can include in your diet. It is rich in vitamins, anti oxidants which helps in curing common cold, flu. The anti-inflammatory and anti-bacterial properties of drumstick helps in relieving from asthma, cough, other respiratory problems.

Ingredients-

1.Drumstick- 2 large Drumsticks cut into long pieces & sliced in half

2.Garlic-6-7 clove

3.Onion-1 finely chopped

4.Tofu-200gm

5.Beans-4 tsp chopped

6.Carrot- 1 chopped

7.Green bell peppers-1 chopped

8. salt-as per taste

9. blackpepper-1/2 tsp

10. Mixed herbs-(rosemary,thyme ,oregano)-1/2 tsp

11. 2 teaspoons ghee/oil

Method:-

How to make Morning puree-

  1. In a pressure pan, add 2 cups of moringa stalks or drumsticks
  2. 2.Add enough water to cover the ingredients and pressure cook for 4 whistles (or 5 minutes on low after first whistle)
  3. Mash the moringa and other pressure cooked ingredients in the strainer well using a ladle or large spoon to extract all the pulp through the sieve.
  4. Add water if required to get as much of the pulp
  5. Stir in salt to taste along with ½ teaspoon haldi to the moringa broth and mix well.
  6. Bring to a boil and simmer for just 2-3 minutes.

How to make Moringa soups-

  1. In a Pan add1 tsp oil,6-7 garlic clove minced,saute 200gm tofu.
  2. add chopped onion,beans,carrorts ,green bell peppers.
  3. Mix in moringa puree
  4. add in seasoning like salt,black pepper,mixed herbs.
  5. Serve hot

Nutritional Value:-

Carbs-7.2 gm
Fat-1.9 gm
Protein-6.7gm
calories-71 cal

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Healthy Snacking Option during Diwali

By / Festival Recipes, Healthy Recipes

Diwali is the festival of lights, which is celebrated with grand feasts that brings family and friends.This festival is known as home to many religions, cultures, and traditions..It is the time to celebrate togetherness with oodles of happiness!

When it comes to a big, flashy holiday like Diwali, there is simply no way the celebration can be complete without delicious treats.Diwali snacks, sweetmeats and spiced masalas are the stars of festive Indian spreads

We all crave for sweets and chatapate snacks.

You can enjoy the festival of light with some tasty and healthy snacks. This year, treat yourself to some tasty and hassle-free healthy Diwali snacks However, we need to remember, enjoyment and health go hand-in-hand. Your health and your family’s health is the priority. The question is how to achieve it? So here i am suggesting easy to cook and healthy snack options for your family and friends.

How to Make Poha Tikki-

Ingredients :-

  1. Poha-1 cup
  • Potato boiled peeled and mashed 1 medium-sized
  • Onion, finely chopped
  • 1 small coriander leaves, chopped1/4 cup
  • Green chilli, finely chopped
  • 3-4Ginger, grated1.5 tsp
  • Garam masala1/2 tsp
  • Amchur powder1 tsp
  • Cumin powder, roasted1 tsp
  1. Salt to taste
  1. Oil 1 tbsp

Procedure:

  • Wash poha in water and remove the water and let it soak for a while for 15-20 mins. (If it is thick poha soak in little water, if it is thin poha you can drain water completely and let it soak).
  • Slightly mash the poha with your hands,it is optional.
  • In a large bowl add soaked and mashed poha, boiled peeled and mashed potato, finely chopped onion, green chili and coriander leaves, grated ginger, garam masala, cumin powder, amchur powder and salt and mix everything nicely until it is mixed nicely.
  • Take a big lemon sized portion of the poha mixture and make it into a ball and flatten it to form a tikki.
  • Heat a flat pan and add 1 tbsp oil and spread with a spatula and place the tikkis and fry them over low-medium flame until they are done by flipping it in between to roast on the other side.

Nutritional Value:-(1 cutlet)

Carbs-11.8
Fat-4.7g
Protein-1.0g
calories-93 cal

How to Make Dahi Kebab

Ingredients-

  1. Curd (prefer homemade)        2 cups
  • Paneer (prefer homemade)     1 cup
  • Cashew nuts, finely chopped (optional)          1 tbsp
  • Onion, finely chopped 1/4 cup
  • Ginger paste   1 tsp
  • Green chilies, chopped           2 slits
  • Garam masala 1 tsp
  • Coriander leaves, finely chopped        3 tbsp
  • Salt      as needed
  1. Besan (roasted)          2-3 tbsp
  1. Poha, powdered          1/2 cup
  1. Oil        2 tbsp

Serving Size: 1-2

Procedure:

  • Firstly Add the fresh cold curd. The curd has to be thick and creamy and not watery or thin.
  • In mixing bowl of curd add crumbled paneer, ginger paste, garam masala and salt.
  • Next add onions, cashews, green chilies, coriander leaves and powdered poha.
  • Mix well just to make a non-sticky dough. If the dough is still sticky add more powdered poha.
  • Divide the dough to equal sized balls and flatten them.
  • Then Roll them in roasted besan and set aside for 5-7 minutes.
  • Heat oil in a pan over medium heat or Air fry the roll.
  • Serve hot with green chutney.

Nutritional value for 1 Roll:-

Carbs-15.5 gm
Fat-8.6 gm
Protein-3.4gm
calories-153 cal

How to make Black beans cutlets –

Ingredients –

  1. Black beans, cooked-1 ½ cup
  2. Potato, boiled and cubed-1 medium sized
  3. Coriander  minced-3 tbsp
  4. Carrot, grated-1/2 cup
  5. Salt to taste
  6. Black pepper powderto taste
  7. Oil-2 tbsp
  8. Oats, crushed     1/2 cup

Serving Size:2-3

Procedure:

  • Put beans and vegetables with salt and pepper in a blender.
  • After blending, mix well and divide this mix into four parts, shapes like a cutlet and coat with crushed oats after shaping.
  • Put it in a fridge for thirty minutes.
  • Heat oil over medium heat. Pan fries the cutlets on both sides.

Nutritional Value:-

Carbs-9.5gm
Fat-5.3 gm
Protein-2.5gm
calories-96 cal

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How to Make Glutathione powder for healthy skin

By / Healthy Recipes

Glutathione is an antioxidant produced in cells. It’s comprised largely of three amino acids: glutamine, glycine, and cysteine.

Glutathione levels in the body may be reduced by a number of factors, including poor nutrition, environmental toxins, and stress. Its levels also typically decline with age.

Glutathione is a peptide and antioxidant with many potential health benefits, including Cell repair and neurological disorder.

Glutathione can help to reduce the production of melanin, which can lead to a more even skin tone and reduce the appearance of dark spots and hyperpigmentation

Glutathione is known for repairing damaged cells in the body. It improves the insulin Resistance. It is also good for Autoimmune disease by decreasing oxidative stress.

Natural Glutathione Powder:-

Ingredients:-

1.Beetroot Powder-50 gmNatureOnus Beetroot Powder 100g | 100% Natural & Additive Free https://amzn.in/d/5MGk6I1

2.Mulethi Powder-50gm

3.Moringa powder-50gm

4.Methi dana powder-50gm

5.Curry leaves powder-50gm

Procedure– Add all ingredient in glass jar.

How to Take– Take 1 tsp powder in one glass of water ,drink daily for 30-35 days to see good results

Link for the powder-

1.To order Beetroot powder- Click here Beetroot powder

2.To order Mulethi powder- Click here Mulethi Powder

3.To order Moringa powder- Click here Moringa powder

4.To order Methi dana powder-Click here Fenugreek powder

5.To order Curry leaves powder- Click here Curry leaves powder

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How to make Tasty Cabbage Sprouts Rolls

By / Festival Recipes, Health Tips, Healthy Recipes

This is a very healthy recipe and easy to cook. This recipe is rich in antioxidants,fiber, and Mineral vitamins.

This Is rich in fiber and mineral. Cabbage contain compounds like quercetin and kaemferol that can inhibit enzymes involved in inflammation

1.Cabbage leaves- 10 large leaves

Ingredients-

2.Green moong sprouts-1 cup

3.Garlic, chopped 4-5 cloves

4.Onion, chopped-1 medium sized

5.Vegetables (colored bell peppers, carrots, cabbage, green onions), chopped-1 cup

6.Tomato Garlic Chutney-1 tsp

7. Salt -to taste

8. Black pepper -to taste

9.Oil -1 tbsp

10.Chili powder – To taste

Method –

  • Blanch the cabbage leaves in boiling water until they are slightly softened. Drain and set aside.
  • Heat the oil in a pan over medium heat.
  • Sauté the garlic and onion until they are translucent.
  • Add the vegetables and cook until they start to soften.
  • Add the sprouted green moong and sauté for an additional 2 minutes.
  • Stir in the tomato garlic chutney (or tomato sauce), chili powder, salt, and pepper. Mix well and let the mixture cool.
  • Take a cabbage leaf and place a small amount of filling in the center.
  • Roll up the leaf to enclose the filling, tucking in the sides as you roll.
  • You can either steam the rolls in a steamer for about 15-20 minutes or sauté them lightly in a little oil until they are golden and crispy.
  • Serve hot

Nutritional Value:-

Carbs-34.8 gm
Fat-8.9 gm
Protein-6.7gm
calories-233 cal

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How to Make easy eggless French toast

By / Breakfast Recipes, Healthy Recipes

French toast is one of the most famous breakfasts in the Western world.  it can be an amazing breakfast alternative to the traditional sandwich or toast.This sweet and healthy toast is favourite of all age group .Its good recipe for those who crave for sugar in morning breakfast.

Its is carbs and fiber rich dish.It boosts strength in plenty of amounts. Fiber is beneficial for smoothening bowel movements and plays crucial role in controlling blood cholesterol and blood.

Ingredients:-

  • ¼ cup custard powder, vanilla flavoured
  • 2 tbsp sugar
  • ¼ tsp cinnamon powder
  • pinch salt
  • 2 cup milk
  • 2 slice Multigrain or brown bread
  • 1 tsp butter or cow ghee or toasting
  • 1tsp Honey or maple syrup

Procedure:-

  • Firstly, take ¼ cup custard powder in large Bowl.
  • Now add 2 tbsp sugar, ¼ tsp cinnamon powder and pinch salt.
  • adding 2 cup milk, whisk well forming a lump-free mixture.
  • Now custard milk is ready
  • Take 2 bread and dip the bread slice in the custard mixture.
  • place it on hot tawa rubbed with butter or ghee
  • toast on medium flame until the bread turns golden and crisp.
  • Now Garnish the toast with berry or banana and a little amount of honey or maple syrup

Nutritional Value:-

Carbs-21.6 gm
Fat-3.1 gm
Protein-2.5gm
calories-124 cal

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How to Make Healthy Paneer rolls

By / Festival Recipes, Fitpiq Team, Health Tips, Winter Recipes

 This Recipe is Highly liked and popluar with Kids and teenage.

This is easy to carry and healthy dense nutrients dish . Paneer roll is also referred to as a paneer wrap, paneer Kathi roll and paneer Frankie.This Recipe is rich in essential phytonutrients, iron, and fibre that helps improve digestion, relieve constipation and maintain a healthy gut.

Ingredients:-

1. Thick curd -1/2 cup

2.Turmeric powder- 1/4 tsp

3.Ginger garlic paste-1 tsp

4.Red chilli-3/4 tsp

5.Dried fenugreek leaves -1/2 tsp

6.Paneer cubes -1 cup

7. Onion Rings -1/2 cup

8.Capsicum cubes -1/2 cup

9.oil-1 tbsp

10.Rock salt-1 tsp

11.Flour (wheat 30% + 70% jaun/jowar)-1 cup

12. Boiled spinach-1 tbsp

Procedure:-

  • Firstly Combine paneer cuber, onion rings,capsicum cubes  and marinate in a bowl with hung curd,turmeric,rock salt,ginger garlic paste,lemon juice, dried fenugreek leaves and red chilli powder.
  • Keep aside to marinate for 30 minutes.
  • Cook the marinated paneer capsicum on medium flame for 4 to 5 minutes and keep aside.
  • Make a chapati of Mix flour and stuff with marinated paneer , capsicum and boiled spinach(pureed). Arrange onion rings on it
  • Roll the chapati and Paneer roll is ready.
  • Serve Paneer roll with green chutney.

Nutritional Value Of Paneer Roll-

Carbs-29 gm
Fat-20 gm
Protein-15gm
calories-344cal

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How to make Healthy and Quick Cucumber pancake

By / Health Tips

This Pancakes  are not only delicious but loaded with many health benefits. This Pancake are high in proteins and probiotics. This dish contains good amounts of folate, iron, and other micronutrients.

This is easy to cook breakfast dish.it will be loved by all the age groups.Cucumber is rich in alkaline and water which is good for gut health.

Ingredients-

1.Cucumber, grated-1 (Peeled)

2. Rice flour-1 cup

3.Curd, fresh (prefer home made) -1 tbsp

4.Salt  as per taste

5.Coriander, chopped -1 tbsp

6.Chilli powder as per taste

7. Turmeric powder a pinch

8.Oil

Serving Size:1-2 pancakes

Procedure:-

  • Combine cucumber and salt and keep aside for 10 minutes.
  • Squeeze out the water from the cucumber and combine all the remaining ingredients in a bowl. 
  • Add enough water [approx. ¾ cup] and mix well to make a smooth batter. 
  • Keep aside for 10 minutes.
  • Heat a tava [griddle], and spread a ladleful of batter on the pan. 
  • Cook on a medium flame using ½ tsp of oil till it turns light brown in color on both sides.
  • Serve Hot Pancake with Mint chutney

Nutritional Value Of Cucumber Pancake

Carbs-4 gm
Fat-2 gm
Protein-1gm
calories-40 cal

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How to Make delicious Beetroot Kanji

By / Health Tips, Healthy Recipes, Winter Recipes

Beetroot Kanji is a powerhouse of probiotics which makes it capable of boosting your metabolism and keeping your gut health perfect.It is an excellent probiotic drink.

This is drink helps in the overall wellness of the body. It is a fermented drink, originating from the Indian subcontinent, and is made with water, black carrots, beetroot, mustard seeds, and black pepper.

Ingredients:-

  1. Beetroot-chopped into sticks 5 medium sized
  2. Carrots-chopped into sticks 3-4 medium sized
  3. Yellow mustard seeds / black or brown mustard seeds- 2 tbsp/ 1 tbsp
  4. Water- 2 liters
  5. Black salt -1/2 tsp
  6. Red chili powder 1/2 tsp


Serving Size: 1 Glass

Procedure:-

  • Firstly Make a mustard powder-In a dry grinder, grind the 2 tablespoons of yellow mustard to a fine powder. If including black or brown mustard, use 1 tablespoon.
  • Boil water first. Let it cool at room temperature. In a clean and dry glass jar with a wide mouth.
  • Add the sticks of carrots, beetroots, ground yellow mustard powder, black salt, and red chili powder. Pour boiled cooled water into the jar.
  • Stir this mixture well with a clean dry spoon. Cover loosely with a lid and tie a muslin cloth on the mouth of the jar.
  • Keep the jar in sunlight and allow it to ferment for 2 to 3 days until the drink becomes sour (Take care not to over-ferment the drink)
  • Stir the mixture every next day with a clean wooden spoon before placing it in the sun. Alternatively, shake the jar instead of mixing it with a spoon.
  • When the drink starts tasting sour, it means the beetroot kanji is ready.
  • Keep the kanji drink in the refrigerator or used it as required.
  • Serve chilled and carrots and beetroots can be eaten.

Nutritional Value Of Beetroot kanji

Carbs-4 gm
Fat-0 gm
Protein-1gm
calories-21 cal

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How to make Quick Curd Makhana Bowl

By / Breakfast Recipes, Health Tips, Healthy Recipes, Weight Loss Recipes, Winter Recipes

This dish is rich in protein and fiber, which may be beneficial for weight loss and fat loss, easily digestible, combined with the goodness of curd that gives us required proteins and antibiotics that keep our gut healthy.

 A handful of makhanas every day will also give you youthful skin.The antioxidants in Makhana help combat free radicals, reducing the risk of premature aging and promoting radiant skin. Its hydrating properties can also help maintain skin’s moisture levels

Its is easy to cook and healthy breakfast.This dish can be used the pre workout meals too.

Ingredients-

1.Curd-150gm

2. Roasted Makhana -handful

3. Chopped tomatoes-2Tbsp

4. Mix seeds-2 tbsp(Mixture of Pumpkin seeds,flax and chia seeds,sunflower seed,blueberries)

5.Cucumber chopped-2tsp

6. Roasted Groundnut-2Tbsp

7. salt-as per taste

8. Jeera powder-1/2tsp

9.Cow Ghee-1 tsp

Procedure:-

  1. Take a pan, add 1 tablespoon of ghee or oil to it and heat it. …
  2. Roast the makhanas for 10-12 minutes on a low flame, and keep stirring in between, till they become light golden brown and crisp. …
  3. Once roasted, you can add some salt to it and store it in a jar once it cools down
  4. Now Add cumin seeds to a pan,Begin to dry roast on a medium heat stirring often for 1 to 2 minutes.Once they become hot, turn down the flame to lowest and keep stirring.
  5. Add them to a spice grinder and grind in intervals of 30 to 50 seconds until fine.
  6. Take Curd in one bowl ,add Roasted makhana in it
  7. Add seeds, finely chopped Cucumber, tomatoes to the makhana curd bowl
  8. now add salt and jeera powder in it
  9. Now garnish with roasted Groundnuts( Roast groundnuts in low flame for for 15–20 minutes in the pan)
  10. serve immediately.

Nutritional Value Of Makhana curd Bowl

Carbs-26 gm
Fat-25gm
Protein-18 gm
calories-380 cal

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