Kamna Dwivedi

How to make Guilt free Delicious Chocolate Mousse

By / Dessert, Fitpiq Team, Healthy Recipes

Introduction:-

This Guilt free Delicious Chocolate Mousse has a hidden vegetables. And that vegetable is sweet potato. This mousse recipe has no white sugar, no artificial sweeteners, no dairy products with natural ingredients. It is so quick and easy to make recipe. This recipe will help you to maintain your weight, gives you many health benefits and it will be satisfying your cravings of sugar.

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Ingredients:-

  1. Sweet Potatoes boiled – 1 cup
  2. Cocoa Powder – 1 tsp
  3. Dates 4-5
  4. Jaggery powder – 1 tsp
  5. Coconut milk – 1 small cup
  6. Vanilla powder – 1/2 tsp
  7. Pinch of salt
  8. Pomegranate for garnishing

Method:-

  • Boil 1 medium size sweet potato. Peel it off and smash it.
  • Take a jar. Add all the ingredients – Smashed sweet potato, cocoa powder, dates, jaggery powder, vanilla powder, pinch of salt and coconut milk into a jar.
  • Check if the consistency looks thick and creamy like curd. Pour the mixture into cup. Garnish it with pomegranate.

Your guilt free delicious chocolate mousse is ready to have.

Macros of Chocolate Mousse:-

Calories: 200 kcal

Carbohydrates: 30 g

Protein: 6 g

Fat: 8.7 g

Fiber: 4.5 g

Try this amazing mousse and let us know by commenting us that how did you like it.

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Let’s make Protein Rich Kala Chana Dosa

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

Introduction:-

This is Protein Rich Kala Chana Dosa recipe. Dosa is one of the most loved breakfast, there is no doubt about it. However, there are many variations in dosa. But this dosa is unique and highly nutritious from others, because it is made my desi Kala chana which easily available in everyone’s kitchen. Now let’s talk about its benefits:-

– It is made by black chickpea is also known as kala chana in India, Kala chana is good source of plant based protein. So, it is a great option for vegetarians. It has fiber and essential micro nutrients like – iron, zinc, magnesium and vitamin B group. This dosa is a great option for diabetic patients, and who wants to weight loss. It gives you feeling of fullness.

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Ingredients:-

  1. Kala chana – 1 cup
  2. Rava – 1/2 cup
  3. Curd – 2 tbsp
  4. Green chilli – 2 small
  5. Ginger – 1/2 inch
  6. Coriander leaves – 20 gm
  7. Cumin – 1 tsp
  8. Black pepper – 1/2 tsp
  9. Pinch of Hing
  10. Salt to taste
  11. Cooking oil – 1 tbsp
  12. Water as required

Method:-

  • Firstly, Soak kala chana overnight or 7-8 hours.
  • Take a jar. Add Kala chana, salt and all the ingredients are mentioned. Now blend all material together by adding some water and make a smooth batter. Keep it aside for 15 min.
  • Heat a tawa or non stick pan on a low flame. Grease some oil on the pan. Pour the batter and gently spread the batter starting from the center and moving outwards. Spread some oil on dosa.
  • When the dosa is getting roasted, flip it slightly. Cook from the side.
  • When the dosa has nicely light browned from the both side. Now fold it and bring it to your plate

Your Protein rich kala chana dosa is ready. Serve it hot with tomato chutney or green chutney.

Macros of Kala Chana Dosa:-

Calories: 300 kcal

Carbohydrate: 40 g

Protein: 10 g

Fat: 5 g

Fiber: 10 g

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How to make Yummy and Healthy Rajsthani Gatte ka Pulao

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

Introduction:-

Yummy and Healthy Rajsthani Gatte ka Pulao is a delicious recipe which is from Marwari cuisine of Rajasthan. It is not only full of flavors, also good and safe for health. It’s a good combination of protein and carbs. This recipe is full of vitamin C which helps to boost our immunity and good for skin health.

As we all know bengal gram or besan is commonly used in Rajasthani cooking. Besan is high in folic acid, which is important for RBC and WBC in the bone marrow.

Use this recipe on your parties or any celebration, this can be a flavorful healthy replacement of unhealthy dishes.

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Now let’s jump to the preparation of recipe.

Ingredients:-

To make Besan Gatte –

  • Besan – 4 tbsp
  • Red chilli powder – 1/2
  • Kashmiri lal chilli – 1/2 tsp
  • Turmeric powder – 1/2 tsp
  • Coriander powder – 1 tsp
  • Kasoori methi – 1/2 tsp
  • Cumin seeds – 1/2 tsp
  • Carrom seeds – 1/2 tsp
  • Salt to taste
  • Pinch of Hing
  • Oil – 1 tbsp
  • Water as required

To make Pulao –

  • Cooked rice – 3 cup
  • Cooking oil – 1 tbsp
  • Whole black pepper – 1 tsp
  • 2 Green chilli
  • 6-7 Cashews
  • 1 Whole red chilli broken
  • Garlic finely chopped – 1 tbsp
  • Onion finely chopped – 1 cup
  • Green peas – 1/2 tsp
  • 5-6 Curry leaves
  • Kashmiri red chilli – 1/2 tsp
  • Turmaric powder – 1/2 tsp
  • Salt to taste
  • Mint and Corander leaves for garnish
  • Lemon juice – 2 tbsp

Preparation:-

  • To make besan gatte- Add besan, salt, all the masala(mentioned in ingredients) and oil. Add water to make a dough like chapati dough. Grease dough with oil and keep it aside by covering a muslin cloth for 5 min.
  • Boil 3-4 glass of water in a patila/runway pot. Now shape the gatta like carrot and put into the boiled water. Let it boil for 6-8 min.
  • Afterward, off the heat, strain its water. Once the gatte cool down, cut all the gatta in round shape.

Method of making Pulao:-

  • To make Pulao- Heat 1 tbsp oil in a kathai. Add broken red chilli, black pepper, green cardamom, green chilli, curry leaves and cashews, roast it for a while. Now add onions and sauté till it become golden blown. Now add red chilli, kashmiri red chilli powder, boiled peas, besan ke gatte, cooked rice and salt. Mix all together and keep frying for 5 min. Cover with the lip, let it steam for mor 2 min.
  • Now off the flame. Add lemon juice and garnish the pulao with Mint and coriander leaves.

Your Rajasthani gatte ka pulao is ready. Serve Gatte ka Pulao with cucumber or onion raita, and roasted papad. Enjoy this healthy meal, and let us know by commenting is mentioned to this.

Macros of Rajasthani Gatte ka Pulao:-

Calories: 345.6 kcal

Carbohydrates: 55 g

Protein: 8 g

Fat: 10.4 g

Fiber: 3.2 g

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How to make Healthy Indian Traditional Tamarind Rice

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

Healthy Indian Traditional Tamarind Rice is also known as Puliyogare in South India. It is a very simple, authentic, tangy, spicy recipe. This recipe gives you not only flavors but also goodness of health. Due to added tamarind, peanut and pure spices, it’s good for heart health, blood pressure and diabetes. It has components of lowering bad cholesterol, it helps to reduce inflammation and improve blood circulation.

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Ingredients:-

  1. Rice – 1 cup
  2. Peanuts – 1/2 cup
  3. For Masala powder – (2 tsp Coriander seeds, 1/2 tsp cumin, 1/2 tsp black pepper, 2 whole red chilli, 1/2 tsp fenugreek seeds, 1 tsp sesame seeds, 2 tsp Coconut Powder)
  4. Seasoning – (1 tsp Urad dal, 1 tsp chana dal, 1 whole red chilli, 1 tsp mustard seeds, 4-5 curry leaves, pinch of hing, 2 green chilli, 1/2 tsp turmeric powder)
  5. Cooking oil – 2 tbsp
  6. Tamarind – 1 small (lemon sized)
  7. Jaggery powder – 1 tbsp
  8. Salt to taste
  9. Coriander leaves for garnishing

Preparation:-

  • Soak the rice, wash it thoroughly and boil it.
  • Prepare masala for recipe – heat a pan on a low flame. Firstly, add whole coriander seeds, whole red chilli, cumin and black pepper, white sesame seeds and roast for 2 min at low heat. After that add coconut powder and saute for a while. Now off the flame and allow it to cool down completely. Then, put all ingredients in a mixer jar, and blend into a fine powder.
  • Soak tamarind in warm water for 10 min, just before cooking.

Cooking method:-

  • Heat some oil in a pan (use mustard or coconut or sesame oil). Add raw peanuts and roast till it will change its color. Now add urad, chana dal, whole red chilli, mustard seeds, green chilli, curry leaves and roast it till dal turns light brown then add turmeric powder keep sauteed.
  • After that add squeezed tamarind water into mixture. Now add some jaggery, grounded masala, 1/2 cup water and salt as per your taste. Mix all nicely for 2 min.
  • Afterwards, add boiled rice into the mixture, combine everything very well. Cover & cook for 2 min at low flame.
  • Off the heat, mix well again and garnish the dish with Fresh coriander leaves.

Your Healthy Indian traditional tamarind rice is ready. Serve it hot with tomato rasam or sambhar and pickle.

Macros of tamarind Rice/ Puliyogare:-

Calories: 313.5 kcal

Carbohydrates: 45.5 g

Protein: 7 g

Fat: 11.5 g

Fiber: 5.7 g

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How to make Healthy Cauliflower Egg Pulao without Rice

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

Introduction:-

Healthy Cauliflower Egg Pulao without Rice is quick, easy, super nutritious and a great replacement of rice and It is rich in nutrients such as vitamins C and K, a good source of folate high in fibre and protein.

For some healthy reasons, once in a while we should take a break from all grains and consume a grain free meal to give an ease to our gut health, but that meal should be fulfilled with equal amount of nutrients as grains. So, this recipe can be a great option as a detox meal. Now let’s jump to the recipe.

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Ingredients:-

  • Cauliflower grated – 1 cup
  • Broccoli grated – 1 cup
  • 2 Whole Eggs
  • Onion, capsicum (red, green, yellow) – 1 cup (choose veggie as per your choice)
  • Mushroom – 1 cup
  • Sweet corns – 1/2 cup
  • Ginger garlic grated
  • Salt and black pepper to taste
  • Oil for cooking – 2-3 tbsp
  • Coriander leaves for garnishing

Cooking Method:-

  • Heat 2 tbsp oil in a pan. Add grated ginger and garlic, roast it slighly.
  • Now add onion and capsicum. Subsequently, Saute for a while.
  • After that add grated cauliflower, broccoli, boiled corns and chopped mushrooms into the pan.
  • Add salt and black pepper to your taste, mix it well. cover the pan, cook the mixture for 5 min.
  • Prepare Scrambled eggs separately – Heat 1 tbsp oil on a separate pan on a medium flame. Pour raw eggs in oil, when it starts cooking, keep stirring it nicely and stirring the eggs every few seconds. Finally, the pieces of eggs get separated, then off the flame.
  • Add scrambled eggs into the cauliflower mixture and stir it well for 1 min. Now Off the flame.
  • Garnish it with Coriander leaves.

Now Healthy Cauliflower Eggs Pulao without rice is ready. Enjoy it with chick pea hummus or any dip of your choice.

Macros of Cauliflower Egg Pulao:-

Calories: 160 kcal

Protein: 10g

Carbs: 7.5g

Fat: 10g

Fiber: 8.5g

So, here it is a perfect recipe filled with nutrition and a great way to substitute rice in your meals. Try this, It’s going to be a regular for you, surely.

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How to make Nutritious Hariyali Matki Khichdi

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

Introduction:-

Nutritious Hariyali Matki Khichdi is a super healthy, tasty and easy to make recipe which keeps your digestive system in order, it may help detoxify the body. It is advisable in diabetes, Hypothyroidism weight loos. Matki beans also known as moth beans are rich in protein, vitamin, minerals and high in fibre. It improves our health and gut health. Due to using green leafy vegetables and spices contain antioxidants potentially reducing risk of many diseases.

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So, let’s begin the recipe…

Ingredients:-

  1. Matki beans (moth) – 1.5 cup
  2. White rice – 1 cup
  3. Fresh Coriander and mint leaves paste – 1/2 cup
  4. Spinach (Palak) – cup
  5. Vegetables of choice finely chopped – 1 cup (Green beans, carrots, green chilli, green peas)
  6. Onion finely chopped – 1 1/2 cup
  7. Ginger garlic paste – 1 tbsp
  8. Mustard oil or ghee – 2 tbsp
  9. Cumin and mustard seeds – 1/2 tbsp
  10. Pinch of Hing (Asafetida)
  11. Bay leaf, cardamom, clove – 1
  12. Turmeric, red chilli powder – 1/2 tbsp
  13. Water – 500 ml

Preparation:-

  • Soak the matki beans overnight.
  • Soak white rice for 30 min before cooking.
  • Make a smooth paste of fresh coriander, mint leaves and green chilli.

Cooking method:-

  • Lets Heat 2 tbsp mustard oil or ghee in a cooker on a low flame. Once the oil is hot a little, crackle cumin and mustard seeds then add and slightly roast some bay leaf, cardamom, clove and pinch of hing.
  • Now add onion and sauté till it become golden. After that add turmeric, red chilli powder and roast a little.
  • Now add all the chopped veggies, soaked matki and rice into the cooker. Add salt and pepper as per your taste. Mix it well for 2 min. Add 500 ml water, cover it and take 3-4 whistles.
  • Once the khichdi is properly boiled, add half a cup of coriander and mint green paste and 1 cup chopped spinach. Stir it well and let it cook for 2-3 min. after that off the flame.

Your Nutritious Hariyali Matki Khichdi is ready. Serve it with raita and chutney.

Nutritional Value of Hariyali Matki Khichdi (per serving):-

Calories – 360kcal

Carbs – 39.7g

Protein – 15g

Fat – 6g

Fiber – 7.5g

Try this healthy recipe and let us know by commenting that how did you like it.

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How to make Wholesome Barnyard Vegetable Millet Idli recipe

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

Introduction:-

Wholesome Barnyard Vegetable Millet Idli recipe is a wholesome recipe. It is a boon for those who are gluten allergic and heart patients. This recipe has majority of benefits. why ? because it is made by Barnyard millet. Barnyard millet also known as Sanwa rice is a wild seed, not a grain. It is a gluten free, rich in minerals and vitamins, low in carbohydrate, So this is definitely a weight loss and diabetic friendly recipe.

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Ingredients:-

  • Barnyard Millet – 1 cup
  • Urad dal (white) – 1/2 cup
  • Thick Poha/flattened rice – 1/4 cup
  • All vegetables(finely chopped) – 1 cup including all (Carrots, green beans, capsicum, coriander leaves, green peas). Add as per your choice or availability.
  • Fenugreek seeds – 1/2 tbsp
  • Baking soda – 1/3 tsp (if required)
  • Black pepper and Salt to taste
  • Cooking oil for greasing.

Preparation:-

  • Wash the Barnyard millet and urad dal thoroughly. Add fenugreek seeds, some water and soak it for about 4-5 hours.
  • Drain the water and grind all soaked material into a smooth paste by adding a little water (make sure not to add too much of water). Consistency should be thick as rice idli batter. Add salt, allow the batter to ferment overnight for 7-8 hours.

Cooking Method:-

  • In the morning, firstly soak the poha for 15 min.
  • Now finely chop all the vegetables as per your choice.
  • When the batter is nicely fermented, add all veggies and black pepper into the batter and mix well.
  • Prepare idli steamer by adding some water, allow it to boil for steaming, grease the idli trays with some cooking oil. Pour the batter into them and start steaming for about 4-5 min on a medium flame.
  • After 4-5 min check idli if it is looking fluffy, remove all idli from steamer.

Your Vegetable barnyard millet idli is ready to be served, enjoy it with sambhar and coconut/peanut/tomato chutney.

Tip:-

Fermentation is a healthy process. It helps in improving digestion and improving gut health by producing good bacteria like probiotics.

But If you wish to make this recipe more quickly, soak the millets, urad dal and fenugreek seeds overnight. In the morning, make a smooth paste, add 1/3 tsp of baking soda for quick fermentation.

Macros:

Calories: 80kcal

Carbs: 15g

Fat: 2g

Protein: 3g

Fiber: 3g

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How to make Healthy and yummy Sweet potato Coriander curry

By / Fitpiq Team, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Introduction:-

Healthy and yummy Sweet potato Coriander curry is a unique, very easy to make recipe that tastes good with less ingredients might already be in your kitchen. This is a weight loss and diabetic friendly recipe which gives a range of health benefits, it is rich in vitamin A, C, K, and B6, minerals like potassium, manganese, calcium and magnesium. Sweet potatoes and coriander are rich in antioxidants, also it helps in regulating blood sugar levels and blood pressure.

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Ingredients:-

  1. Sweet potatoes (boiled, peeled and diced) – 2 medium
  2. Coriander leaves (medium chopped) – 1.5 cup
  3. Tomato (chopped) – 1 small
  4. Green chilli – 2 small (adjust to taste)
  5. Garlic – 2 cloves
  6. Ginger – 1/2 inch
  7. Onion (chopped) – 1 small
  8. Cumin seeds – 1 tsp
  9. Curd – 1/2 cup
  10. Oil for cooking – 2 tbsp
  11. Black pepper, Salt to taste

Preparation:-

  • Before start cooking, firstly boil the sweet potatoes and peel off and cut into cubes when it gets cold.
  • Marinate diced sweet potatoes in curd. Cover and rest for 10 min.

Method:-

  • Take a jar and add chopped coriander, tomato, green chilli, ginger, garlic, some salt and make a fine paste of it.
  • Heat 2 tbsp of cooking oil in a pan. Add cumin seeds and when it start to splutter, add chopped onion and sauté till it become pink in color. Now add green paste of coriander, 1 cup of water and more salt as per taste. Cover the pan and let it boil for 2 min.
  • Now add marinated sweet potatoes into the curry and add black pepper for seasoning. Stir it well for more 2 min. Cover it and off the flame.
  • Your Sweet potato coriander curry is ready to be served. Enjoy it with plain rice or chapati.
  • Have 2 servings of curry for desired results.

Macros of Sweet potato coriander curry:-

Calories: 361.6 kcal

Protein: 10.3g

Crabs: 35.7g

Fat: 18g

Fiber: 10g

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How to make Healthy Tofu Veggie Stew in Coconut Milk

By / Fitpiq Team, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Weight Loss Recipes, Winter Recipes

Introduction:-

Healthy Tofu Veggie Stew in Coconut Milk is a super nutritious recipe. It has variety of vegetables and goodness of coconut milk. This recipe has a lot health benefits as it is full of vitamins, minerals, healthy fats, essential amino acids and fiber which promotes gut health, also it gives you instant energy and satiety. It is easy to cook, super delicious and immunity booster pack.

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Ingredients:-

  • Tofu – 50 gm
  • Carrots – 1/2 cup
  • French beans – 1 cup
  • Broccoli – 1/2 cup
  • Bell papers – 1/2 cup
  • Lemon grass – 1/2 cup
  • Ginger grated – 1/2 teaspoon
  • Spring onions / red onions – 1/2 cup
  • Coconut Milk – 100 gm / 1 cup
  • Olive oil – 1 tbsp
  • Black pepper, oregano for seasoning
  • Salt to taste
  • Coriander leaves as garnishing

How to cook:-

  • Medium sized Chop spring onion, beans, broccoli and lemon grass. Cut bell pepper, carrots and tofu into cubes. (You can add any seasonal vegetable as per your choice or availability like – mushrooms, cauliflower, baby corns, sweet corns, potatoes or cabbage)
  • Heat the pan on a low flame. Add 1 tbsp olive oil. Firstly add and sauté onions and beans. Put a lid on it. Cook for 2 min.
  • Now add remaining vegetables- broccoli, carrots, grated ginger, bell pepper, crushed lemon grass and add salt as per your taste. cook for 4-5 min.
  • Next add coconut milk, tofu, oregano and black pepper. Stir it well for a while.
  • Turn off the flame. Garnish it with fresh coriander leaves.
  • Serve it hot and your Quick and healthy Tofu veggie stew in coconut milk is ready to eat. Enjoy every bite and boost immunity….

Nutritional Facts:-

Calories: 390 kcal

Carbs: 20g

Protein: 10g

Fat: 30g

Fiber: 9.7g

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