Jannat

How to make Corn Mungdal Tikki

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

Healthy Corn Mung Dal Tikki Recipe

Ingredients:

  • 1/2 cup yellow mung dal (moong dal), soaked for 2-3 hours
  • 1/2 cup boiled corn kernels (fresh or frozen)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/4 cup coriander leaves, finely chopped
  • 1/2 tsp cumin seeds or cumin powder
  • 1/2 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp garam masala (optional)
  • Salt to taste
  • 1 tbsp whole wheat flour or besan (gram flour) — for binding
  • A little oil for shallow frying (or use a non-stick pan with minimal oil)

Instructions:

  1. Cook mung dal: Drain the soaked mung dal and pressure cook or boil it until soft but not mushy (about 2-3 whistles in a pressure cooker or 15-20 mins boiling).
  2. Mash dal: Once cooked, lightly mash the dal, leaving some texture.
  3. Mix ingredients: In a large bowl, combine the mashed mung dal, boiled corn kernels, chopped onion, green chili, coriander, cumin, ginger, turmeric, garam masala, and salt.
  4. Add binding agent: Add whole wheat flour or besan gradually, mixing well to form a dough-like mixture that can hold shape. If too wet, add a little more flour.
  5. Shape tikkis: Divide the mixture into small portions and shape into flat round tikkis (patties).
  6. Cook tikkis: Heat a non-stick pan with a little oil on medium heat. Shallow fry the tikkis until golden brown and crispy on both sides (about 3-4 minutes each side).
  7. Serve: Serve hot with green chutney or yogurt dip.

Tips:

  • You can add grated carrot or finely chopped spinach for extra nutrition.
  • Baking is also an option: Place tikkis on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20-25 mins, flipping halfway.

How to make Multigrain Paratha

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

🌾🥙 Healthy Multigrain Paratha

✅ Why it’s healthy:

  • Made with a mix of whole grains (fiber-rich)
  • Uses minimal oil
  • Great for digestion and long-lasting energy
  • Can be customized with veggies or greens

📝 Ingredients (Makes 6–8 parathas):

For the dough:

  • ½ cup whole wheat flour (atta)
  • ¼ cup ragi (finger millet) flour
  • ¼ cup besan (gram flour)
  • ¼ cup jowar (sorghum) flour (or bajra/pearl millet flour)
  • 1 tbsp flaxseed powder (optional – for omega-3 boost)
  • ½ tsp ajwain (carom seeds) or jeera (cumin seeds)
  • Salt to taste
  • 1–2 green chilies, finely chopped (optional)
  • 1 tsp grated ginger (optional)
  • 2 tbsp finely chopped onion, spinach, or methi (optional – adds taste & nutrition)
  • Water as needed
  • Ghee or oil for roasting (use sparingly)

👩‍🍳 Instructions:

1. Prepare the dough

  • In a large bowl, mix all flours, spices, salt, and optional veggies/herbs.
  • Gradually add water and knead into a soft, pliable dough.
  • Cover and let it rest for 15–20 minutes.

2. Roll the parathas

  • Divide the dough into equal-sized balls.
  • Roll each ball gently using a rolling pin, dusting with dry flour as needed.
  • Try to keep them medium-thin and even.

3. Cook on the tawa

  • Heat a non-stick or cast iron tawa on medium heat.
  • Place the rolled paratha and cook until light brown spots appear.
  • Flip and apply a few drops of oil/ghee. Cook both sides until golden and crisp.

4. Serve hot

Serve with:

  • Low-fat curd or plain yogurt
  • Pickle or chutney
  • Raita or dal for a complete meal

🧠 Tips for extra nutrition:

  • Add grated carrot, beetroot, or zucchini to the dough
  • Mix in chia seeds, sunflower seeds, or sesame seeds for crunch
  • Use hung curd or a hummus-style dip instead of high-fat sides

How to make Banana Oats Pancake

By / Breakfast Recipes, Dessert, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes

🍌🥞 Healthy Banana Oats Pancakes

✅ Why it’s healthy:

  • No refined sugar
  • No white flour (uses oats)
  • High in fiber and potassium
  • Can be made gluten-free and dairy-free

📝 Ingredients (Serves 2):

  • 1 ripe banana
  • ½ cup rolled oats (use certified gluten-free if needed)
  • 1 egg (or flax egg for vegan)
  • ¼ cup milk (dairy or plant-based like almond or oat milk)
  • ½ tsp baking powder
  • ¼ tsp cinnamon (optional)
  • Pinch of salt
  • ½ tsp vanilla extract (optional)

Optional Boosts:

  • 1 tbsp chia seeds or ground flaxseed (for extra fiber & omega-3)
  • A few blueberries or dark chocolate chips

👩‍🍳 Instructions:

  1. Blend the ingredients
    Add banana, oats, egg, milk, baking powder, cinnamon, salt, and vanilla to a blender. Blend until smooth (about 20-30 seconds). Let it sit 5 minutes to thicken slightly.
  2. Cook the pancakes
    Heat a non-stick skillet over medium heat and lightly grease with coconut oil or olive oil. Pour about ¼ cup of batter for each pancake. Cook 2–3 minutes until bubbles appear and edges firm up. Flip and cook another 1–2 minutes.
  3. Serve with healthy toppings
    Try:
    • Sliced bananas & berries
    • Greek yogurt or coconut yogurt
    • Natural peanut/almond butter
    • A drizzle of pure maple syrup or honey (optional)

🌿 Vegan Option:

Replace the egg with a flax egg:

  • Mix 1 tbsp ground flaxseed with 2.5 tbsp water
  • Let sit for 5 minutes before adding to the blender