Annie Katare

How to Make Healthy channa dal and cabbage tikki

By / Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Winter Recipes

This tikki is very healthy,easy to cook and delight. This is really mouth-watering dish.

This is rich in protein,fiber.It can curb your hunger pangs and keep you well-nourished. This dish is packed with many vitamins, minerals and antioxidants, essential for your overall health.

Ingredients-

1.Channa Dal (soaked for 6-8 hours)-1/2 cup

2. Cabbage (chopped)- 1/2 cup

3. Green chilly- 1

4. Mint Leaves (chopped) -2 tbsp

5. Turmeric Powder – 1/4 tsp

6.Cumin seed powder-1/2 tsp

7. Curd -1 tbsp

8. Gram flour (Besan)-1 tbsp

9 .Rock Salt -To taste

10. Oil -1 tsp

Serving Size: 4

Procedure:

  1. Firstly Combine the Channa Dal, green chillies and 2 tbsp of water in a mixer and blend to a coarse paste.
  2. Transfer the paste into a bowl, add all the remaining ingredients and mix well.
  3. Divide the mixture into 4 equal portions and keep aside.
  4. Now Heat a tawa/pan and grease it using 1/4 tsp of oil.
  5. Shape the mixture into flat round tikkis and immediately cook it on the pan on low flame.
  6. Add the remaining oil and cook all the tikkis till they turn golden brown in colour from both the sides.
  7. Serve hot with mint and coriander chutney.

Nutritional Value Of Channa dal and cabbage tikki –

Carbs-11 gm
Fat-5 gm
Protein-4 gm
calories-107 cal

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How to make Healthy bajra methi Paratha

By / Festival Recipes, Health Tips, Healthy Recipes, Winter Recipes

It is  good source of antioxidants which helps to build body’s immune system to fight against common illnesses,good for heart.

It is good for winter and aids weight loss.

Ingredients-

1.Bajra flour -1 cup

2. Fenugreek leaves, chopped -3-4 tbsp

4. Green chili, finely chopped -1 slit (adjust to taste)

5, Salt to taste

6. Water, warm 1 cup for kneading

7 .Desi ghee- 1tsp

Procedure:-

  1. Take a bowl, combine the bajra flour, chopped fenugreek leaves, green chili, and salt.
  2. Gradually add warm water and knead the mixture into a soft, pliable dough. Let it rest for 10-15 minutes
  3.   Divide the dough into equal portions and roll each portion into a ball.
  4. Roll out each ball into a thin circle using a rolling pin and some dry bajra flour to prevent sticking.
  5.   Heat a griddle (tava) over medium heat and place a rolled-out bajra paratha on it.
  6. Serve hot paratha with veggies or green chutney

How to Make tasty beans burrito

By / Breakfast Recipes, Festival Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes, Winter Recipes

Burrito is a mouth-watering Mexican dish and a common cylindrical food item of Mexican and American origin consisting of a tortilla wrapped around a mixed filling of such ingredients as meat, cheese, beans, and vegetables.

Burritos give adequate fiber to improve the body’s metabolism. Hence, the body is able to flush out toxins and maintain optimal blood circulation.

Ingredients:-

  1. Jaun/Jowar/Oats roti-2
  2. Red kidney beans, raw -15 g
  3. Salt -as per taste
  4. Zucchini, chopped -2 tbsp
  5. Green chillis, chopped- 2
  6. Oil -½ tsp
  7. Garlic, chopped  -1 tsp
  8. Onion, chopped -1 tbsp
  9. Tomato puree -2 tbsp
  10. Cinnamon powder -¼ tsp
  11. Coriander leaves, chopped – 1 tsp

Serving Size: 1-2 pieces

Procedure:

1.Firstly Soak red kidney beans overnight ,Next day boil them with a little salt until very soft.

2.Drain excess cooking liquid and set aside.

3.Heat oil in a pan than add garlic and saute for half a minute on medium heat.

4.Now Add onion and stir fry for a minute or till translucent.

5. Add red kidney beans and zucchini. Add salt and cover till zucchini is a little soft.    

6. Add tomato puree, mash beans and zucchini. Mash and mix a little with the help of a potato masher and cook on high heat till the mixture thickens.

7. Stir in the green chillis and cinnamon powder.

8. Warm roti and place a ladle full of bean and zucchini mixture on one side topped with coriander leaves.

9. Fold and serve with green chutney

Nutritional Value Of Beans Burrito –

Carbs-55 gm
Fat-11 gm
Protein-15 gm
calories-371 cal

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How to make healthy Ragi Uttapam

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes

Ragi Uttapam is a simple, healthy, gluten-free recipe from the South Indian cuisine. It  is very healthy and easy to make breakfast.

Ragi is a powerhouse of proteins, minerals, and amino acids. It is also rich in calcium and iron and antioxidant. 

This is gluten free and good for weight loss

Ragi helps in relaxing the body naturally.

Ingredients:-

1.Onions,Finely chopped -1/4 th cup

2.Ragi (nachini/red millet ) flour -1/4 cup

3.Rice Flour -1/4 cup

4.Low fat curd -1/4 cup

5.Green Chili,Finely chopped- 1/2

4.Mustard seeds- 1/4 tsp

5.Cumin seeds- 1/4 tsp

6.Curry leaves -3-4

7.Asafoetida ( Hing)- a pinch

8.Coriander leaves, chopped-1 tsp

9.Salt to taste

10.Oil-1/2 tsp

Procedure:

1. Combine the Ragi flour,rice flour, onions,coriander,curd,green chilies, salt and water in bowl and mix well to make a batter of pouring consistency

2. Keep aside for 2 hours to ferment

3. Now take one pan, heat 1 tsp oil in small pan and add mustard seeds and cumin seeds.

4.When the seeds crackle, add the curry leaves and hing and saute  for few seconds.

5.Pour This tempering over the batter and mix well.

6. Now Pour a spoonful of the batter onto the pan each and cook them on both sides using 1/4 tsp of oil.

Nutritional Value Of Ragi Uttapam –

Carbs-32gm
Fat-5gm
Protein-6 gm
calories-195 cal

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How to make Healthy Jowar Khichdi

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

Jowar contains more fiber and protein than rice and wheat. Jowar is a good source of antioxidants.

Eating khichdi might aid in the body’s detoxification process, maintaining digestive balance and assisting in weight loss. 

 jowar is digested slowly, thus leading to maintained and stable blood Sugar levels. Being rich in fibre, Jowar gives a feeling of satiety, when consumed.

This is good low glycemic food,good for weight loss.

Ingredients:-

Jowar Grains -1/2 Cup

Sprouted Horse Gram (Channe ki Dal)-2 Tbsp

Oil- 2 tbsp

Mustard Seeds -1/2 Tsp

Jeera-1 Tsp

Turmeric Powder 1/2 Tsp

Salt -1/2 Tsp

Green Chillies-2

Chopped Ginger -1 Tsp

Asafoetida -1/8 Tsp

Mixed Vegetables ( Carrot, beans, peas and capsicum) -1 Cup

Chopped Coriander Leaves -2 Tbsp

Curry leaves- 10

Serving Size: 1 bowl

Procedure:

1. Soak Jowar grains for 15 hours and pressure cook adding 3 cups of water along with horse-gram for 20 mins.

2. In a pan add oil and temper mustard seeds, jeera, green chillies, ginger, asafoetida .

3. Add veggies, curry leaves and saute till they become soft.

4. Add salt, turmeric powder and and the cooked jowar with water and simmer for 10 minutes or till it becomes little dry.

5. Switch off when the khichdi is little soggy.

6.The water is absorbed once cooled.

7. Sprinkle coriander leaves and serve warm.

Nutritional Value Of Jowar khichdi –

Carbs-25gm
Fat-3gm
Protein-5 gm
calories-138 cal

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How to Make healthy Jowar Upma

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

 Jowar is one of the five top cereal crops in the world rich in protein, iron, and fibre. Jowar also has great antioxidants properties and is also gluten-free.

This recipe is easy to cook and nutritious.  jowar upma is healthy due to its high fiber content, which aids digestion and promotes satiety.

This recipe is an ideal food to diabetic and celiac patients.

Ingredients

1.Jowar Seeds-2 cup

2.Onion, finely chopped- 1

3.Carrot, finely chopped -1

4.Green peas -1/4 cup

5.Roasted Peanuts -2 Tbsp

6.Ginger , grated-1 inch

7.Garlic , crushed-2 cloves

8.Green Chilli-2 chopped

9.Lemon juice-2 tsp

10.Turmeric powder -1/2 tsp

11.Rock Salt- as per taste

12.Black pepper powder-2 tsp

13.Oil -2 Tbsp

14.Water-4 cups

15.Coriander Leaves, finely chopped

Serving Size: 1 Bowl

Procedure:-

1. wash and soak Jowar pearls overnight or for at least 6 – 7 hours in water.

2.Drain the excess water. Place the Jowar into the pressure cooker along with 4 cups of water and salt.

3.Pressure cook for one whistle, turn the heat to low and simmer for about 10 minutes and turn off the heat. Allow the pressure to release naturally.

4.The Jowar will continue to cook in the pressure that exists in the cooker.

5.Open the lid of the pressure cooker, you will see the jowar pearls have chewy texture. So you will need to add a little more water and allow it to cook through for some more time.

6.Steam the vegetables and keep them ready to make the upma.

7.Heat oil in a saucepan over medium heat and saute the chopped onion, garlic and ginger for a couple of minutes until it is soft.

8.Once the onion turns translucent, add the peanuts and saute for another couple of minutes.

9.Now Add the steamed vegetables, turmeric powder, jowar, salt and black pepper. Adjust the seasonings to suit your taste.

10.Cover the pan with a tight fitting lid, reduce the heat to low and let Jowar Upma cook for about 5 minutes.

11.Turn off the heat and drizzle lemon juice over upma

12. Garnish with chopped coriander leaves and serve hot, with chutney(optional).

Nutritional Value Of Jowar Upma –

Carbs-15gm
Fat-3gm
Protein-3 gm
calories-99 cal

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How to Make healthy Barnyard Millet Upma

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

This is easy healthy and tasty recipe .This dish is also know as oodalu uppittu in south India.

Barnyard Millet has the highest dietary fiber and iron content compared to all other millets and cereals like rice and wheat.

It is rich in fibre and minerals like calcium, copper and iron which is essential for maintaining a healthy and fit body.

This dish is ideally be consumed during the winter season.

Ingredients:-

1.Barnyard millet (Samak) Rice -1/2 cup

2. Cumin seeds -1/4 tsp

3.Cloves- 2

4.Black peppercorn -3

5.Cardamom, green- 2

6.Peanuts, roasted-1/2 tbsp

7.Ginger, minced -1/4 tsp

8.Green chilli-1

9.Potato, boiled-1/2 cup

10.Desi ghee-1 tbsp

11.Rock salt (sendha namak)-to taste

12.Cashews, roasted-10

13.Coriander leaves, chopped-1 tbsp

14.Lime juice-1 tsp

Serving Size: 1 Bowl

Procedure:-

1.wash and soak sama rice or Barnyard millet for 30 minutes

1.Place a pan on medium heat and pour ghee into the pan.

2.Once the ghee heats up, toss in cumin seeds, cloves, black peppercorns, and green cardamom pods, and stir.

3.Now Add roasted peanuts, minced ginger, and green chillies. Sauté for 30 seconds.

4.Now add boiled potato, and cook for about 1 minute.

5.Add sama rice /Barnyard Millet (and stir to coat well with ghee and spices, about 3 minutes.

6.Pour in 300 ml (1¼ cups) water, add rock salt (sendha namak), stir, then cover and cook till the water is absorbed, 4 to 5 minutes.

7.Use a fork to fluff the rice.

8.Add fried cashew nuts, coriander leaves, and lime juice.

9.mix the upma properly and then remove from heat.

10.Transfer to a serving bowl and serve hot

Nutritional Value Of Barnyard Millet Upma –

Carbs-17gm
Fat-4 gm
Protein-3 gm
calories-103 cal

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How to Make crispy Rava dosai

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Rava dosai or sujji ka dosa is quick and popular variant of dosa from the South Indian dish.This is easy to make and require no grinding or fermentation.

It is quick and healthy dish,having a healthy nutritional balance.

Ingredients :-

1.Semolina/Rava -1 cup

2.Rice flour-1/2 cup

3. Buttermilk-1 cup

4.Onion-1 finely chopped

5.Coriander -2 tsp finely chopped

6.Green chilli-1 finely chopped

7.curry leaves-4-5 finely chopped

8.Ginger -1” grated

9.Cumin seeds-1/4 tsp

10.Salt as needed

11.Coconut oil or sesame oil -1 tbsp

12.water-4 cups

procedure:-

  1. Firstly, in a large mixing bowl take 1 cup rava, ½ cup rice flour
  2. Now add 1 cup buttermilk, 1 tsp salt and 2½ cup water.
  3. whisk and mix well making sure there are no lumps.
  4. further add grated 1 chilli, 1 inch ginger, 1 tsp cumin, few curry leaves, 2 tbsp coriander and 1 onion.
  5. add 1½ cup water and prepare a watery consistency batter.
  6. rest the batter for 20 minutes making sure the rava has absorbed water.
  7. mix well making sure the batter is thin watery consistency.
  8. Heat a non stick dosa pan on medium flame.
  9. now carefully pour the dosa batter over very hot tawa
  10. lower the flame and cook until the dosa turns golden and crisp.
  11. Put few drops of oil on the top and let it cook for 2-3 minutes on one side.You will see the edges lifting off the pan.
  12. finally, fold the dosa and serve rava dosa immediately with tomato chutney or coconut chutney.

Nutritional Value Of Rava dosai-

Carbs-14 gm
Fat-4 gm
Protein-2 gm
calories-99 cal

How to Make healthy Samai Dosa

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

Samai or little millet is a highly nutritious and fiber rich millet.This is very versatile millet that can easily replace rice in any given recipe.

Samai rice is rich in phosphorus, which helps in tissue repair and produce more energy after workout. It is good for weight loss,detoxification and good antioxidant.

This also helps in controlling sugar as it is low in glycemic index.

Ingredients-

  1. Little millet- 1 cup
  2. Coconut grated- 1/2 cup
  3. salt-1/2 tsp
  4. water-5 cups
  5. Oil-1 tsp

Procedure:-

  1. Wash and soak Little Millet/ Samai in enough water for 2-3 hours.
  2. Drain all the water and grind it along with grated coconut and a little salt.
  3. First grind little millet and coconut to a coarse paste without adding water and then add 1 cup of water to make a smooth paste.
  4. Check the batter and grind it again adding the required water to get a very smooth paste without any grits
  5. Heat the dosa pan well.
  6. Keep the flame high.
  7. Pour enough batter to cover the pan
  8. Turn the pan around quickly so the mixture coats the bottom well without any holes.
  9. Now simmer the flame completely and close the dosa with a lid.
  10. Let it cook for 30 seconds,Then remove the lid and again cook in an open pan for another 30 seconds.
  11. When the edges start lifting, dribble a few drops of oil around and ease the dosa out of the pan.
  12. Now, serve the little millet dosa along with chutney.

Serving size-1-2

Nutritional Value Of Samai dosa-

Carbs-16 gm
Fat-4 gm
Protein-3 gm
calories-109 cal

How to make healthy Ragi appe

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

Ragi Appe healthy breakfast and snack option which is small round in shape. Rich in fibre, iron and calcium, among other nutrients, low in calories and easily digestible.

Ragi is an excellent food for weight loss,healthy eaters and diabetics, as well as for kids.

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

This is feeling,healthy and easy to cook in just 10 minutes.

Ingredients-

1.Ragi flour -1 cup

2. Soojii -4 tsp.

3.Curd -1/2 cup

4. Jeera seeds -1 tsp.

5. Baking Soda -1/2 tsp.

6. Onions -1

7. Tomato -1

8. Capsicum -1

9. Green Chilli -1-2 According to taste

10. Coriander Leave- 2 tsp.

11. Salt -as per taste

Serving Size: 3-5

Procedure:-

1.Take Ragi flour and Sooji and Mix together,add salt and soda in it.

2. Add the chopped Onion ,tomatoes and capsicum and add it to the flour and make a thick batter by adding water in it.

3. Heat appe tawa or Idly maker &  brush with oil and put batter into that.

4. Let it cook properly & then turn other side of appe.

5. Serve with chutney

Nutritional Value Of Ragi Appe-(5 piece)

Carbs-25 gm
Fat-6 gm
Protein-2 gm
calories-160 cal