Annie Katare

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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How to make healthy ragi Upma

By / Breakfast Recipes, Celiac Disease, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.

Ragi comprises a vast array of key nutrients like B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats. 

Ragi is best food for weight control, diabetes,Prevents Skin Damage,Boosts Hair Growth

Ingredients :-

Ragi flour -1 cup

Mustard seeds -¼ tsp

Chana dal- 1 tsp

Onion, chopped 1 tbsp

Carrot, chopped -1 tbsp

Beans, chopped -1 tbsp

Green chillies, minced -½ tsp

Curry leaves a few

Oil-1 tbsp

Salt to taste

Coriander leaves, chopped a few

Lemon juice – ½ tsp

Water -1-2 cups

Serving Size: 1 Bowl

Procedure:

  • Take ragi flour in a large bowl and add salt.
  • Now, slowly add the 1/2 cup water in small batches and rub it into the flour.
  • Add 1/2 – 1 cup more water gradually as needed. The texture must be grainy and damp.
  • Place this ragi mixture in a steamer bowl and cover it with a plate.
  • Steam for 10 minutes, after 10 minutes remove from the steam.
  • Crumble the steamed ragi and set aside.
  • In a pan, heat oil and add curry leaves, mustard seeds, and onion, cook till transparent in color.
  • Then add the chana dal and stir well.
  • Add the carrot and beans and cook till it softens.
  • Now, add the crumbled flour to the vegetables and keep stirring well to avoid lumps.
  • Cook it for some time and garnish it with some freshly chopped coriander leaves and lemon on it.
  • Serve and enjoy!

Nutritional Value Of Ragi Upma

Carbs-22 gm
Fat-5 gm
Protein-4 gm
calories-153 cal

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How to Make High Protein rich Soya Paneer Pancakes

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Winter Recipes

This is healthy starter recipe, which will serve you a complete nourishment.It provides a high-quality protein source, essential for muscle repair and growth, boost our immunity and aids in healthy digestion.

This is fiber rich,filling and wholesome dish.

This healthy recipe is for all age group.

Ingredients-

Jowar flour-1/2cu

Urad dal -1/2cup

Soya flour -1/2 cup

Cucumber, grated- 3Tbsp

Paneer, grated (prefer home made)-1/2 cup

Coriander leaves, chopped -1 tbsp

Green chillies, chopped -1/2 tsp

Onion, chopped -1 tbsp

Salt -to taste

Serving Size:1-2

Procedure:

  • Firstly Combine the jowar, urad dal and soya flours and salt with 2 cups of water in a bowl.
  • Than Mix well to make a thin batter.
  • Fold in the cucumber, paneer, green chillies and coriander.
  • Heat a pan and grease it with oil.
  • When hot, pour a spoonful of batter and spread it to make a mini pancake.
  • Cook on a medium flame until both sides are golden brown in colour.
  • Serve hot with green chutney

Nutritional Value Of Soya Paneer Pancakes

Carbs-7 gm
Fat-3 gm
Protein-3 gm
calories-67 cal

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How to make Tasty Beans And Vegetable Wrap

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

This is An Wholesome snacks which is ideal for all the age group.

The best part of wraps is it is easy to carry and quick to make.

It contains vary high amounts of dietary fiber, high amounts of vitamins and protein. Beans benefits are good for heart disease, prevention to fighting cancer and lowering cholesterol and wight in between.

veggies in wraps makes the dish fiber rich which is good for digestion.

Ingredients :-

1.Beans-1 cup cooked

2.Broccoli/Cauliflower florets, blanched and chopped- 1/2 cup

3.Onion-chopped -1/4 cup

4.Capsicum-slice -1/4 cup

5.Tomato, chopped -1/4 cup

6.Ginger- green chilli paste- 1/2 tsp

7.Oil-1 tsp

8.Garlic finely chopped-1 tsp

9.Salt to taste

10.Black pepper, ground to taste

11.Any millet roti (jaun/ jowar/ ragi/ amaranth/ oats/ bajra)  1

Procedure-

  • Firstly Heat the oil in a pan. Add garlic and saute over a high flame for few seconds.
  • Add ginger-garlic paste, onions, capsicum, broccoli, beans, tomato and saute for 2 minutes, while stirring continuously.
  • Add salt, pepper and water (1tbsp) and simmer till the water evaporates.
  • Divide the stuffing into 4 equal portions and keep aside.
  • Make Jaun/ Jowar/ Ragi/ millet roti
  • Now add mixture as filling Over the roti and roll it.
  • Serve hot.

Nutritional Value Of Beans and vegetable wrap

Carbs-34 gm
Fat-13gm
Protein-11 gm
calories-291 cal

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How to make easy Quinoa Tofu/Chicken salad for easy lunch or breakfast to carry

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Quinoa is a “super grain” because it is loaded with fiber, antioxidants, several vitamins, and minerals. It is rich in manganese, folate, zinc, iron, phosphorus, magnesium, and vitamin B1.

Additionally, omega-3 fatty acids, amino acids, and protein are high in quinoa. It is good for heart health, boosts gut health, and is good for skin and hair. Quinoa helps in reducing inflammation, improves cholesterol and blood sugar levels.

This recipe is easy to cook and tempting.

Ingredients

1.Quinoa -boiled               1 cup

2.Plain Curd-2 tbsp

3.Cucumber –chopped ¼ cup

4.Onion-chopped 2 tbsp

5.Cherry Tomatoes- chopped 1/4 cup

6.Cucumber, Shredded 2 tbsp`

7.Black pepper, ground to taste

8.Salt to taste

9.Basil leaves, chopped-2 tbsp

10.Dill seeds-1tsp dil

11. Lemon juice-1 tbsp

12.Feta cheese-2 tsbp

13.Tofu or salmon -1/4 cup cooked

Serving Size-1 Bowl

 Procedure:

1.Firstly In a small bowl or jar, Take curd,shredded cucumber,lemon juice,salt ,dill seeds and pepper and Mix well

2.Now add onion, tomato, cucumber ,Feta cheese ,cooked Quinoa,cooked tofu /salmon and Season with basil leaves

3.Mix all together and serve it.

Nutritional Value Of Quinoa Tofu/Chicken salad

Carbs-23 gm
Fat- 12gm
Protein-10 gm
calories-236 cal

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How to Make Tasty Mushroom Quinoa Pulao

By / Festival Recipes, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

This Dish is Rich in protein and dietary fiber, B vitamins and dietary minerals in amounts greater than in many grains It has a higher amount of all essential amino acids.

Quinoa is a super-healthy food that you must adopt in your daily life.This Is Gluten free dish,super tasty and easy to cook.This dish is rice replacement dish.

It is vegan, gluten-free and one of the simplest one-pot meals ready in under 30 minutes.

It helps to lower cholesterol and control blood sugar levels.

Ingredients :-

1.Oil -2 tsp

2.Garlic,crushed-2 cloves

3. Onion, diced-1 small sized

4.Quinoa, cooked 1/2 cup

5.Mushrooms-1 cup

6. Coriander, chopped -1 tbsp

7. Lemon juice-1 tbsp

8.Salt -to taste

9.Black pepper powder to taste

10.Walnuts toasted-1/4 cup

Serving Size: 1 Bowl

Procedure:

  • Firstly Heat oil in a pan and saute garlic and onions.
  • Add mushrooms and season with salt and black pepper powder.
  • Cook for five minutes until the mushrooms are soft.
  • Add coriander and toasted walnuts
  • Toss in the quinoa and mix well.
  • Squeeze lime juice before serving.
  • Serve Hot

Nutritional Value Of Mushroom Quinoa Pulao

Carbs-17 gm
Fat- 5gm
Protein-3.5 gm
calories-124 cal

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