Kamna Dwivedi, Author at Fitpiq

How to make Bottle Gourd Peanut (Sorakkai Verkadalai) Masala

By Kamna Dwivedi / Fitpiq Team, Health Tips, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is Bottle Gourd Peanut (Sorakkai Verkadalai) Masala. A traditionally made Healthy and Tasty also known as Bottle gourd peanut curry. This is the perfect recipe with balance of flavors in our Bottle Gourd Peanut Curry recipe. This simple and easy vegan dish combines with the goodness of bottle gourd and the rich and nutty flavorful peanuts, creating a delightful and nutritious combination.

A wholesome and satisfying meal gives you many health benefits due to its nutritious ingredients. Such as – it is rich rich dietary fiber, minerals, vitamins, proteins and good fats. It is good in Weight Management, improves Digestive Health, good for heart health, also it gives you immunity system support and regulates blood sugar levels. Now let’s jump to the recipe.

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Ingredients:-

Bottle gourd chopped in cube – 2 cup
Peanut powdered – 1/3 cup
Turmeric Powder – ¼ tsp
Onion small, finely chopped – 1
Tomato small finely chopped – 1
Green Chili – adjust to taste
Jeera – 1 tsp
Red Chili cracked – 2
Cooking Oil – 2 tbsp
Mustard seeds – 1 tsp
Curry leaves – 4-5
Salt adjust to your taste
Water -1¼ cup

Method:-

To make Peanut powder masala – Firstly, heat a pan and Add 1 tsp jeera, some red chili and 1/3 cup of peanuts to the pan. Stir them till the peanuts are dry roasted nicely. Take them into a mixer jar.
After allowing all ingredients to cool down. Now, blend them and make a fine powder. Keep this powder aside for later use.
To make the Curry – Heat 2 tbsp oil in a pan. Once the oil get heated, add 1 tsp mustard seeds. Now, allow it to pop. Now, gently add green chilis and curry leaves, let them roast a little. After that, add chopped onions and sauté them over medium heat until they turn pink in color. Then, add chopped tomatoes and cook it for a while.
After that, Sprinkle ¼ tsp turmeric powder, slightly roast it and let mixture to simmer. Cook the mixture until it’s mushy.
Next add the chopped bottle gourd to the onion-tomato gravy, mix all together. Then sprinkle ¼ cup water and salt to your taste.
Now, Cover the pan and let the curry cook on a medium flame. At regular intervals, check the bottle gourd should be cooked nicely.
Once the bottle gourd is thoroughly cooked. Add the ground peanut powder into the curry. Now, mix everything together for 1 min, and then switch off the flame.

Your South Indian Sorakkai Verkadalai masala or Bottle Gourd Peanut Curry is now ready to be served. Enjoy it with roti of rice.

Macros of Bottle gourd curry (per serving):-

Calories: 200-250 kcal
Protein: 6-8 grams
Carbohydrates: 15-20 grams
Fat: 12-15 grams

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Let’s make Traditional Mor Kulambu (Buttermilk curry)

By Kamna Dwivedi / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Traditional Mor Kulambu (Buttermilk Curry). This easy and quick curry is very popular recipe in southern part of India, made with yogurt or buttermilk and various spices. It is primarily enjoyed for its delicious taste and flavors, and the uniqueness of Mor kulambu is made with veggies. These veggies are traditionally and commonly used in every where, that are okra(bhindi), pumpkin, brinjal, cucmber and bottle gourd It is not only quickly prepared, also gives you several health benefits like-

Probiotics, Mor kulambu is made up curd or buttermilk, which are the great sources of probiotics. Buttermilk has good bacteria that promote a healthy gut microbiota. Consuming foods rich in probiotics can help improve digestion and support overall gut health. This curry have cooling effects, especially during the summer. Mor kulambu also helps in weight management and provide you a feeling of fullness. Mor kulambu typically contains various spices and herbs and vegetables, which are rich in fiber, minerals, vitamins and antioxidants. These ingredients can contribute to boost your immunity.

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Ingredients:-

Rice – 1 tbsp
Toor dal – 2 tbsp
Ginger – 1/2 inch
Green chilli – adjust to taste
Coriander leaves – 1 tsp
Curry leaves 4-5
Cumin seeds – 1/2 tbsp
Mustard seeds – 1/2 tsp
Coconut fresh grated – 2 tsp
Turmeric – 1/4 tsp
Curd/buttermilk – 1 cup
Dry red chilli – 2 cracked
Veggies – 1 cup (okra, tomato, brinjal) add as per choice.
Oil – 1 tbsp
Salt to taste

Method:-

To prepare dal rice paste: Take a mixer jar, add soaked dal and rice, green chilies, grated coconut and cumin seeds, coriander leaves, turmeric and ginger. Add a little water and blend till it become smooth paste. Keep it aside.
For cooking: Heat some oil in a pan, add all the chopped vegetables(except tomato), turmeric powder. Now, add some water and cover it. Let them cook 4-5 min on a medium flame or till all vegetables cook well. And keep veggies aside for a while.
To make the curry base: Take a mixing bowl, whisk the yogurt or buttermilk until smooth. Now, heat some oil in a kadhai or wok. Add mustard seeds, curry leaves and let it splutter. After that add dal rice paste in kadhai and mix all together well.
Now, add whisked curd/buttermilk into the kadhai. Combine the curd and mixture together as a base. After wards, add all cooked vegetables together along with chopped tomato. Let all material cook for about 3-4 min.

Your South Indian Traditional Mor Kulambu Curry/Buttermilk Curry is ready. Serve hot with rice or roti and enjoy the flavor of south Indian cuisine.

Macros of Mor Kulambu:-

Calories: 134 kcal

Protein: 3 g

Carbohydrate: 8.6 g

Fat: 8 g

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How to make Easy Nutrient Rich Upvas Cutlet

By Kamna Dwivedi / Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is very Easy and Nutrient rich Upvas cutlet. We always heard about cutlets are made up of potatoes’. Here we are introducing a great alternative of traditionally made potato cutlets. This healthy rich in nutrient cutlets is made up of raw banana and yam. These is a perfect dinner or breakfast option during your fasting days.

This Guilt free cutlets have several health benefits – It is rich micro nutrients such as potassium, phosphorus, magnesium and zinc. Also it is rich in soluble and insoluble fiber, it has macros in good amount like complex carbs and proteins. A diabetic friendly can gives you feeling of fullness.

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Ingredients:-

Raw banana – 1
Yam – 250 gm
Ginger green chilly paste (add garlic in non fastong days) – 1 tbsp
Singhara atta (Water chestnut flour) – 100gm
Coriander leaves chopped
Sendha namak (rock salt) to taste
Suji for coating (non- fasting days)
Ground nut Oil for fry

Method:-

Firstly, peel and cut raw banana and yam into one inch pieces.
Now, prepare a steamer or idli maker. Steam chopped banana and yam till it become soft.
After that take a bowl and mash steamed items into the bowl.
Then, dd sendha namak, singhara flour, chopped coriander, green chilly ginger paste and mix all together. Now, grease little oil on your palm and make small tikkis or cutlet in shape.
After that, Heat 2 tbsp oil in non-stick pan. Cook all the cutlets from both side nicely, till it turns light brown in color.
Now, Off the heat. Take all your cutlets in a plate. Serve it with your favorite chutney.

Your Nutrient rich Raw banana Upvas yam cutlet is ready.

Nutritional value of Moonglet (per servings):-

Calories: 180 kcal

Protein: 3.4 g

Carbohydrates : 28.7 g

Fat: 7 g

Fiber: 5 g

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How to make Quick and Easy Egg Sandwich

By Kamna Dwivedi / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Keto Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Quick and Easy Egg Sandwich. We always need a quick protein rich easy to cook option in the morning. This sandwich is a great breakfast option for working people. It can be made in just 5 minutes. And if we talk about its benefits, it is high in protein, good fat, vitamins and minerals. This is a morning meal perfect option for those who are into fitness and want to loose weight in less efforts. The healthy fats in the meal to keep you satiated, you will feel hungry throughout the day.

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Ingredients:-

Slice of bread – 2
Egg – 2
Low fat cheese – 1 tbsp
Choice of vegetables finely chopped (Onion, tomatoes, green chilli, coriander leaves, capsicum) – 1 cup
Butter – 1/2 tbsp
Salt and pepper to taste.

Method:-

Firsly, take a bowl and beat two eggs in a bowl nicely.
Now, Heat the butter to a pan on low flame. Now, pour the egg mixture into the pan over low-medium heat. (Do not overheat the pan, otherwise your egg will turn brown and ruin the taste of egg)
After that, place the bread on top of the mixture, fry for 1 minute. Now turn the bread over.
Then, top with filling with veggies to your choice and season with salt and pepper. Then, turn the eggs/bread over to cook the other side.
Afterwards, Tuck the edges in and fold to make a sandwich. Then turn of the heat.
Now, transfer this to a plate.

Your Quick and easy Egg sandwich is ready. Served hot with your favorite sauce. Try this recipe and let us know by commenting us here in comment section below.

Macros of Egg Sandwich:-

Calories: 456 kcal

Carbohydrate: 35.4 g

Protein: 21.5 g

Fat: 26 g

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Let’s make Ragda Pattice in a Healthy way

By Kamna Dwivedi / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This High Protein Ragda Pattice recipe is a super duper delicious, healthy and easy to prepare. Ragda Pattice is a very famous dish of the street food culture in the Indian state of Maharashtra. We always love street foods but due to its unhealthy ingredients and unhealthy cooking methods we prefer to avoid it or limit the consumption. Here, we are introducing everyone’s all time favorite Ragda Pattice recipe, which is made by healthy ingredients and healthy cooking method. Now let’s talk about its benefits, that how a street food can be healthy and tasty, if we use this method with healthy alternatives, we can eat this on a regular basis.

This Ragda Pattice has several health benefits like- This chaat is made by dried peas and paneer. Dried peas (Vatana) and paneer are rich in protein. Also this recipe has variety of vegetables (beetroot, sweet potato, carrots, onion etc) are loaded with dietary fiber, vitamins and minerals. A diabetic friendly recipe and safe in your weight loss journey.

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Ingredients:-

For Ragda curry-
Peas dry – 50 gm
Onion – 1/2 cup
Tomato – 1/2 cup
Green chili – adjust to taste
Turmeric powder – 1/3 tsp
Salt to taste
Coriander mint chutney – 1 tbsp
Coriander leaves for garnishing
Tamarind dates chutney (optional) -1 tbsp
Curd – 2 tbsp
For Pattice –
Paneer – 1/2 cup
Boiled potatoes/sweet potatoes – 1/2 cup
1 Carrot grated
1/2 Beetroot grated
1 Small Onion finely chopped
Green chili – adjust to taste
Salt to taste
Coriander powder
Bread crumbs – 1 bread
Oil- 1 tbsp

Method:-

First of all, wash the dried peas thoroughly and let it soak for at least 5-6 hours or overnight.
In the morning drain the soaked peas, wash it well. Now take all the peas in cooker, add salt and turmeric powder. Let it boil with 4-5 whistles.

Cooking Method:-

For ragda curry– once the peas are nicely boiled, smashed it by spatula. Add some chopped green chilli, 1/2 chopped onions, 1/2 chopped tomato, 1tsp mint chutney and 2 tbsp chopped coriander leaves. Now, let all the mixture together for more 4-5 min without covering.
Now, Take a large bowl. Add boiled and smashed sweet potatoes/potatoes in the bowl. Now add grated paneer, all the finely chopped and grated veggies, bread crumbs and salt to your taste. Now mix well all together and make a shape of patties or tikki with the help of oil.
Heat some little amount of oil in non-stick pan. Slighly roast all the patties on a medium flame. Flip and roast patties from both the sides equally. And turn off the flame.
- For Plating – Take your patties into a plate. Then, add peas curry, curd, some onions, mint and tamarind chutney, chaat masala and garnish it with fresh coriander leaves.

Your High protein Ragda Pattice is ready to be served. Enjoy this as party or festival dish and let us know your experience in the comment section.

Nutritional value of Ragda Pattice (per serving) :-

Calories: 350 kcal

Carbohydrates: 50g

Protein: 10g

Fat: 8g

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How to make Healthy Foxtail Millet Idli

By Kamna Dwivedi / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Introduction:-

This Foxtail Millet Idli recipe is a nutritious recipe. It is so easy to cook with less ingredients. Foxtail millet idlis can be a nutritious and delicious way to enjoy and get all its benefits of this ancient grain also a healthiest option for south indian food lovers. Foxtail millet has several health benefits:-

This idli is more nutritious due to its millet is called Foxtail millet. It’s is a rich source of dietary fiber, micronutrients and antioxidants. A combination of urad dal (black gram) and foxtail millet, the idlis become a good source of plant-based protein, which is definitely important for muscle health. These nutrients contribute to overall body functioning and complete well being. Also it is a cardio and diabetic friendly recipe, safe for gluten intolerant. Foxtail millet is low in calories grain as compared to rice and other grain, making it a perfect choice for those who looking for weight management.

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Ingredients:-

Foxtail millet – 1 cup
Urad dal – 1/2 cup
Fenugreek seeds(methi dana) – 1 tbsp
Oil for greasing idli molds
Baking soda or Eno powder – 1/2 tsp
Salt to taste
Water as required

Method:-

Fermentation – Firstly, wash the millets and urad dal thoroughly and soak them along with methi seeds for 7-8 hours. After that, strain the water. And blend it till it become a smooth batter. Pour the all batter into a bowl and let it rest for about 6-7 hour or overnight.
Steaming – In the morning or when it get fermented well. heat some water in a idli streamer till it boils. Meanwhile, Add some salt into the fermented batter. Adjust its consistency by adding some water. Now add baking soda for batter fermenting it. For steaming preparation, grease some oil to your idli molds. Immediately pour batter into idli molds and when the water is getting boiled set all idli tray. Cover the steamer and let it cook for 6-7 min on a medium flame.
Now off the flame. Remove the from molds.

Your Foxtail Millet Idli is ready to be served. Enjoy it with sambar or your favorite chutney.

Macros of Foxtail Millet Idli:-

Calories: 85 kcal

Carbohydrates: 14.5 g

Protein: 3 g

Fat: 1.5 g

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How to make Yummy and Oil free Avial

By Kamna Dwivedi / Fitpiq Team, Healthy Recipes, Weight Loss Recipes

Introduction:-

This Yummy and Oil free Avial is a great combination of flavors and nutrients. Avial curry is a traditional kerala’s famous dish, which is not only flavorful with combination of vegetables and coconut also has numerous of health benefits like. it is a flavorful combination of vegetables and coconut provide a range of essential minerals and vitamins with dietary fiber, and antioxidants reducing risk from many disease.

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Now let’s jump to its preparation.

Ingredients:-

Coconut grated – 1 cup
Green chilli – 4 (adjust to your taste)
Turmeric – 1/2 tbsp
Cumin – 1 teaspoon
Vegetables medium chopped – 2 cup (Yam, drumsticks, beans, carrots, capsicum, peas, lauki or as per your choice)
Raw banana – 1 diced
Curry leaves – 6 to 8
Curd – 1 cup
Water as required
Salt to taste
Coriander leaves for garnishing.

Method:-

Firstly, Heat a wok or kadhai on a medium flame and add some water to boil.
Cut all the vegetables into cubes or as the size of finger (as per your choice).
Now, when the water start boiling, add some chopped vegetables like carrot, yam, drumsticks, pea and lauki (in first half) into the wok. Then add salt, cover with the lid and let them cook for 3-4 min on a low flame.
Meanwhile, Take a mixer jar and add fresh coconut, cumin seeds, green chilli, turmeric powder. Blend all together to make a smooth paste.
Afterward, check the vegetables should be cooked semi hard. Then add rest of the vegetables like – beans, capsicum, raw banana on second half. Cover it and let them boil for more 2 min.
Now, when all vegetables are nicely cooked. Add coconut paste into the vegetables. Mix all together well and allow it cook for 2 min.
Now, add curd and off the flame. Garnish it with fresh coriander leaves.

Your Yummy and oil free Avial is ready. Serve it hot and enjoy it with rice.

Macros of Avial (per serving):-

Calories: 60 kcal

Protein: 2.5 g

Carbohydrates: 6 g

Fat: 4g

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How to make Super quick and Nutritious Apple Egg Scrambled

By Kamna Dwivedi / Eggs, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Super quick and Nutritious Apple Egg Scrambled. It is a great option as a nutritious snack with less ingredients. The combination of scrambled eggs with apple are offered with several health benefits such as – Eggs are rich in protein and it is filled with healthy fats. Additionally, Apples are a good source dietary fiber, vitamins and minerals. It helps to prevent over eating which gives you feeling of full and instant energy in the morning.

This is a perfect option for those who working and don’t have enough time to prepare a regular breakfast meals. So, let get started with the recipe.

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Ingredients:-

Eggs raw – 2 regular
Apple diced – 1 medium
Cooking oil or butter – 1 tbsp
Pinch of Cinnamon, nutmeg or other spices (optional)
Herbs for seasoning.
Salt and black pepper to taste.

Cooking method:-

Firstly, Heat some oil or butter in a frying pan on a medium flame.
Add the diced apple to the pan and cook for about a minute until they start to soften.
Now, whisk the eggs in a bowl with adding a pinch of salt and pepper.
Pour all whisked egg’s liquid over the apples in the frying pan.
Now, slightly scramble the eggs by stirring spatula and mix them along with apples as they cook.
Lastly, cook the mixture until the eggs are gradually cooked. make sure the texture should look creamy. (Do not over cook). Now off the flame.

Your Apple egg scrambled are ready. Served it hot with brown bread toast and salad.

Macros of Apple Egg Scrambled (per serving):-

Calories: 339 kcal

Protein: 13.4 g

Carbohydrate: 26 g

Fat: 16.4 g

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How to make Delicious High Protein Sprouts Tikki

By Kamna Dwivedi / Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Introduction:-

This Delicious High Protein Sprouts Tikki is a flavorful and full of nutrition recipe. Certainly, Sprouts are an excellent source of plant based protein which provides essential amino acids that help in muscle growth, repair and overall body functioning. It is high in dietary fiber which improve the digestion and metabolism, it detoxify toxins from our body and helps to maintain healthy cholesterol levels. This sprouts gives satiety (feeling of fullness), and it can be beneficial for weight management too.

This recipe can give you a yummy twist of eating boring sprouts in a new way. Sprouts Tikki is healthy made by sprouts are a favorited among the fussy eaters. This is an easy-to-make and yummy snack recipe which is cooked with sprouted moong and black chana, sprouted fenugreek seeds, gram flour or besan and roasted peanuts.

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Ingredients:-

Mixed sprouts (moong beans, black chana, methi seed sprouts) – 1 cup
Grated paneer – 1/2 cup
Besan for binding – 1 tbsp
Small Onion chopped – 1/2 cup
Roasted peanuts – 2 tbsp
Coriander leaves – 1/2 cup
Ginger garlic paste – 1 tbsp
Cumin seeds – 1 teaspoon
Coriander powder – 1 tbsp
Green chilli – (adjust to taste)
Oil for greasing or shallow fry (no oil required if you are air frying)
Salt to taste

Preparation:-

Firsly wash the lentils (moong and black chana) thoroughly.
Saok both the lentils and fenugreek seeds separately for 7-8 hour or overnight.
Once you’ve soaked lentils and seeds started the germination process, Tie the knot and tighten the cloth and keep it in the bowl in a corner overnight for a minimum of 12 hours or till they start sprouting.

Method:-

First of all, take a mixer jar, combine the mixed sprouts into the jar.
Now add green chilli, ginger garlic paste, cumin seeds, roasted peanuts, coriander leaves and salt to taste into the jar.
Blend all together (do not add water in mixture). Mix everything thoroughly.
After that, pour all the mixture of jar into a bowl. Now, add finely chopped onion, 2 tbsp besan and grated paneer. Mix everything thoroughly. Now grease some cooking oil on your hand and shape each portion into a tikki.
Heat a small amount of oil in a pan. Place all the tikki once it hot. Now let it cook until they are golden brown on both sides, turning tikkis accordingly to ensure even cooking.

Macros of approx. 4 Sprouts Tikkis (per servings):-

Calories: 200 kcal

Protein: 10.2 g

Carbohydrate: 18.2 g

Fats: 17.8 g

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How to make Overnight soaked Oats with Nut and Fruits

By Kamna Dwivedi / Breakfast Recipes, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is Overnight soaked Oats with Nut and Fruits. If you love healthy breakfast options and don’t want to do a whole lot of work in the morning ? This Overnight oats with Nuts and Fruits recipe is the best option to you. It’s honestly one of the easiest no cook breakfast option, that will leave you with healthy grab and go breakfast. And the fun part is that it is endlessly customizable.

It is high in soluble fiber, beta glucan which has numerous benefits. This helps to reduce cholesterol and blood sugar levels. Overnight oats has low glycemic index, it promotes healthy gut bacteria and increases feeling of fullness.

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Ingredients:-

Rolled oats – 1/2 cup
Chia seeds – 1 tbsp
Peanut butter (optional) – 1 tbsp
Nuts (cashew, almonds, walnuts) – 1/3 cup
Milk – 1 cup
Jaggery powder – 1 tbsp
Fruits (as per your choice) chopped – 1 cup
Pumpkin seeds – 1/2 tbsp

Method:-

Take rolled oats in smoothie jar (use 16 ounce mason jar with a screw lid). Now add chia seeds, milk along with nuts.
Soaked this mixture overnight in the fridge. (in winter no need to store in fridge)
In the morning, take out your oats jar from the fridge. Allow the mixture to be at normal temperature.
After that, Add some peanut butter, maple syrup or honey into oats. Now add freshly chopped fruits as per your choice. Mix all together nicely.
Now garnish it with pumpkin seeds or sunflower seeds.

Your quick and yummy Overnight oats with fruits and nuts are ready to served. Start your day with this instantly made breakfast option with goodness of health.

Macros of Overnight Oats with Nuts and Fruits:-

Calories: 350 kcal

Carbohydrates: 45.7 g

Protein: 15.6 g

Fats: 14.5 g

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