Priya Suman, Author at Fitpiq

How to make healthy nutritious palak&mooli paratha for breakfast ?

By Priya Suman / Health Tips, Healthy Recipes

Palak mooli paranta with the goodness of rice Flour & wheat flour recipe

As , Mooli and palak are very nutritious to our health and there nutritive values plays very important role as well as most importantly Palak helps with the lower hemoglobin levels / for anemic persons and this paratha will strengthen it

Additionally , This palak mooli paratha will help you to rich many essential nutrients which body requires.

Calcium content is also very high so very beneficial for old age ,concerned with osteoporosis and brittle bone issues

Moreover it is also very yummy tasty parathas helpful in digestion also so just take some time and make this easy recipe at home and enjoy your meals

The reason why radishes taste so pungent and spicy is because they are high in nutrients. Radishes have excellent nutritional value compared to other vegetables like bitter gourd and leafy greens which are packed with nutrients.

And benefits of radish are like : The leaves of radish are just like any other leafy greens like spinach, kale or fenugreek in terms of the fiber content. There is an abundance of dietary fiber found in radish greens that can help strengthen the heart and keep your cholesterol levels sorted also this will help in deficiency of vitamin D

Spinach is considered to be an attractive food to increase the consumption of micronutrient-rich foods, The consumption of vegetables such as spinach is associated with a decreased incidence of obesity.

PREP TIME: 20 MIN

SERVINGS– 3-4 PARATHAS

Ingredients for Palak mooli paratha

1 Grated radish
1 Cup chopped Spinach
As Per Taste Salt
1 tsp red chili powder
1/2 tsp dry mango powder
1/2 tsp crushed fennel seeds
1 tsp sesame seeds (optional)
2 tbsp oil
1 cup wheat flour/ rice flour
Oil for cooking(as required)

Instructions

Take a bowl, add both flours (wheat and rice) and add all masala’s
Now, add 2 tsp oil with Palak and mooli
Make a dough , add water if required
Let it rest for 30 mints
Now, roll out a Paratha
Put it on the tawa & cook it both side
finally, Serve hot

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Traditional stuffed bajra vegetable paratha in quick steps:

By Priya Suman / Health Tips, Healthy Recipes

Stuffed Bajra vegetable Paratha stuffed with potato and other vegetable’s and It is a winter special food enjoyed by the North Indians.

Bajra flour is good for diabetes, full of magnesium in it, due to which it control the glucose in the body.

Benefit of eating bajra is that it detoxifies your body, filled with antioxidants which help in getting rid of bacteria’s from your body.

prep time: -20 min

servings- 3-4 parathas

Ingredients for stuffed bajra vegetable paratha

Bajra Atta – 1 cup
Aata – 1/2 cup
salt as per taste
Warm water for kneading dough
Stuffings:Chenna (homemade paneer) – 1/2 cup
Onion (finely chopped) – 1
Capsicum finely chopped – 1
Green chillies chopped – 2
1/4 Cup chopped tomatoes
Garam masala – 1/4 teaspoon
Salt as per taste

Method for preparing bajra parathas

Firstly, take a bowl and add salt to flour and knead it with water
Afterward , Keep it aside for 10 min
Meanwhile ,Mix all ingredients of stuffing.
Now, Make 2 thin roti’s and spread stuffing over one roti
And place another roti on it
Then, Roll with the rolling
And fry on the tava with ghee.
Finally , Serve the stuffed vegetable bajra paratha with raita and chutney.

Advice

One can even pat it directly on the hot tawa if you are comfortable and quick with it prefer this then
Do not make the dough all together
Only make for 1-2 parathas at a time.
If it is difficult to roll, one can mix whole wheat flour too.
But in that case it will not be gluten free.
Use any flour for rolling, so that it does not stick.
If you are unable to roll at all, use some oil and a plastic film or a clean muslin cloth to pat the paratha.
finally, Gently slide this on hot tawa/griddle once done.

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Punjabi paneer paratha with healthy portions to your health:

By Priya Suman / Healthy Recipes

PANEER PARATHA

Paneer paratha is a popular Punjabi paratha made with a stuffing of paneer Coriander and green chilies. This very popular Punjabi breakfast and serve in all over the country .

Traditionally paneer parathas are full of ghee and butter but here we provide you healthy buttering of parathas

BENEFITS OF EATING PARATHA :

It is High dietary fiber, protein as well as minerals such as magnesium, iron and copper. This is Made with this flour low waist-friendly and heart-healthy. As you can see, paratha has a good amount of proteins as well as fibers.

Moreover, to make the most of your meals, you can choose to consume stuffed parathas with veggies, curry or dal including this paneer as stuff is best option which increase your protein intake and get the vital minerals and vitamin supplements

BENEFITS OF PANEER :

Paneer is an excellent source of protein especially for vegetarians who do not get their intake from meat products.

It is also a rich source of selenium and potassium and Potassium benefits in curbing memory loss and selenium is useful in infertility treatments. A well as Paneer also has calcium which helps in building stronger teeth and bones.

All of the above , Paneer provides instant energy to the body and helps in releasing much needed calories in the body.

Additionally, paneer paratha is protein rich -low calories menu which is very helpful in healthy weight loss with best and delicious taste of Indian dish .

There are so many types of parathas but this paneer paratha is completely full of nutrition vitamins and mineral supplements .

As well as these paneer parathas are very delicious and yummy in taste when served with raita , pickle

Prep time: 20 minutes

Cuisine: Indian

INGREDIENTS FOR PUNJABI PANEER PARATHA

For the dough
2 Cups- whole wheat flour
1/2 tsp salt
Water to knead the dough
1 tsp oil

For the stuffing /paneer filling
200gms paneer
2 green chilies
2 small cloves
And small crushed ginger piece
1 tsp red chili powder
1 tsp coriander powder
1 garam masala
1 tsp ajwain
Handful chopped coriander leaves
1 chopped onion
2 tsp of butter /ghee

METHOD OF MAKING PUNJABI PANEER PARARTHA

Initially, in a wide bowl take wheat flour and add salt to it as well as a pinch of ajwain
Then, add water and 1 tsp oil and knead this into a pliable dough then, keep it aside for 10 min
Meanwhile lets make a paratha stuffing
Firstly, grind the coriander leaves, green chillies, ginger with cloves
Then in a bowl , add the scrambled paneer and put 200 gms of frozen paneer on hot water
Then , squeeze water and scramble paneer properly
Then , ensure that there is no water left after scrambling paneer
Now, add grinded paste with ajwain, and masalas which you will take for taste and salt accordingly then, mix all evenly
Now, take the dough and knead for once again make small lemon size balls with it
Then , Place 2 tsp of paneer filling into it and press well and now, roll this into parathas
Lastly , heat tawa and place parathas on pan and smear it with butter or ghee in very moderate amount on both sides
Finally, serve hot parathas with raita either pickle or anything you want

ADVICE FOR MAKING PANEER PARATHA

You can use rawa or rice flour rather than to use wheat flour
Also, make sure that water drained from paneer completely
As well as , always cover your dough same as we do for modak
You can add spring onions also, it taste superb
Then ,use ghee or oil in kneading will make you parathas crunchy, crispy
Make sure that your paneer is absolutely fresh and you can also use homemade paneer
Pack it for lunch box also (it will stay fresh for 3-4 hrs.)

NUTRITONAL VALUES

Amount Per servings

calories	224
fat	13gm
cholestrol	30gm
fiber	3gms
potassium	99gms
carbs	20gms
protein	7gms

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How to make nutritious waffles with sabudana ?

By Priya Suman / Healthy Recipes

Sabudana is one of the best thing which we have in fast , it is completely nutritious ,healthy and comprises all micros which our body needs.

Waffles are loaded with lots of energy and has a cooling effect on the body.

It is a best substitute of wheat as it is gluten free.

Also , Sabudana is high in potassium content.

Additional benefits of sabudana :

Sabu dana comprises antioxidants that conceal fine lines and wrinkles.
Also , Various dishes prepared from Sabu dana benefit females in pregnancy.

Prep: 20 minutes

servings : 4 waffles

cooking time : 10 minutes

Ingredients for sabudana waffles

1 cup soaked sabudana
2 medium size potatoes
2 green chillies
¼ cup crushed roasted peanuts
Salt (as needed)
½ tsp ginger paste
½ lime juice
3 tsp oil

Method of making sabudana waffles

Firstly, wash and soak Sabu dāna for 4-6 hours
Then, Rinse of the water and let it dry
Afterward, in a bowl, add Sabu dana, chopped green chilies, ginger paste, mashed potatoes , crushed roasted peanuts, chopped coriander leaves, salt and lime juice
Then , heat the waffle maker and grease with oil(upside and down)
Cook the waffles till they are crispy from both sides
Finally ,garnish with black pepper and coriander leaves and serve hot with peanut chutney

Advice

Above all ,make sure to soak sabu dana for 4 hrs. prior to make waffles or tiki it is very important
you can use black pepper powder to sprinkle rather then to use any masalas
And you need properly boiled potatoes to blend mixture well otherwise it will not taste well
And moreover , advice to take hot to enjoy its crunchiness

Nutritional values

calories	350 kcals
carbs	94gms
Calcium	10gms
Iron	2gms

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Different, soft, quick and easy hyderabadi spot idlis recipe:

By Priya Suman / Health Tips

Hyderabadi spot idli is very popular street food in Hyderabad and this spot idlis are different from regular ones .They are not steamed but cooked in frying pan with yummy delicious south indian masalas.

And originally this is done with rice and urad dal batter but can use sooji /rawa for more crispiness and spicy and this is also a good /healthy breakfast .

Basically the unique idli recipe is without a mould and takes no time to make.

PREP: 25 min

CUISINE: South Indian

SERVINGS: 4

COOK TIME: 10 min

HEALTH BENEFITS OF HYDERABADI SPOT IDLI

Idli is fermented food and fermentation increases bio-availability as well as minerals ,proteins, vitamin B .

Overall ,Idli packs a good punch of protein .

INGREDIENTS

1 tsp oil
2 tsp butter
1 small chopped onion
2-3 cloves of garlic
1 green chilli
½ tsp grated ginger
1 chopped tomato
1 tsp red chilli powder
salt( as needed)
1teaspoon karam podi masala
30 gms chopped coriander
1 cup idli batter

METHOD

Firstly, take a pan, pour oil and also sauté onion, garlic, green chilli and ginger.
Now, simultaneously add chopped tomato with salt ,red chilli powder and karam podi masala accordingly.
Now, cook shortly until tomato get mushy.
Then, afterwards add idli batter over it and cook for 6 min and flip it and cover the other side also with batter and cook it again once
Finally, serve , hot and garnish with coriander

ADVICE

Occasionally, You can serve coconut chutney and fresh fresh whisked yogurt also.
Don’t fry for longer time, otherwise it will get dry.
Rather you can use black pepper powder for garnishing

NUTRITIONAL VALUES

Protiens	2gms
Dietary fibre	2gms
carbs	8gms
And other vitamins and mineral supplements

This soft puff of rice is a healthy treat due to its lightness and its nutritional content , those who are struggling to maintain weight ,a switch to fermented food like idli can help you avoid unnecessary calories .

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Vegetarian galouti kebab recipe with tasty mushrooms:

By Priya Suman / Health Tips

PREP: 45 Minutes SERVINGS: 2

Mushroom Galouti kebab is a dish which is made by mushrooms.

It is very delicious and tasty and basically it serve as a snack.

This Versatile mushroom becomes an enjoyable Indian snack With this dish one that you should keep packets of in freezers for days and can use it when in hurry !

And significantly , if you wanna loose weight then this dish really helps you out with its yummy tasty nutritious taste.

As it contains lots of fiber, proteins and high amount of vitamins.

BENEFITS OF MUSHROOMS :

They’re fat-free
Low-sodium, low-calorie
Cholesterol-free.
They’re also packed with fiber, vitamins, and minerals As well as Mushrooms are equally earthy and hearty.

Ingredients for mushroom galouti kebab

Quantity- 500gms,kept whole and cleaned
1 tsp -oil
3 tsp-ghee
2 tsp-cumin seeds
½ cup- almonds
½ cup-cashews
½ cup-raisins
2- chopped onions
1-2 teaspoon-salt
1-tsp-green chili and ginger paste
1 tsp – garam masala

Method for making mushroom galouti kebab

Firstly , roast chopped almonds, cashews until get brownish and grind
Secondly, cut mushrooms into small pieces
Then In hot pan, add 1 tsp ghee add cumin seeds and chopped onions
Now add ,1 tsp green chili and ginger paste and sauté it till raw flavor disappears
Add, chopped mushrooms and sauté it until all water get evaporated
Also add 1 tsp garam masala powder to it and again sauté
Finally switch the flame and blend it into paste
Afterwards, Grease your hands and make small balls with paste
Now lastly ,heat the pan by adding oil and place the kebab balls in it and fry them both sides
Finally , serve it in a plate with green chili -coconut chutney

NUTRITIONAL VALUES:

Calories– 250 kcal	Fats– 20 gms	Cholesterol – 0.48
Protein– 13 gms	Fiber– 2gms	Carbs-2gms

ADVANTAGES:

They are a good source of dietary fibre , VIT.D, selenium and antioxidants.
As well as It can boost immunity .
Therefore calories are on the low end
Reduces bad cholesterol therefore maintain healthy heart
Healthy in workout timings to have filling dish
For those who are vegetarian ,following ketogenic diet or low carb diet ,these kebabs make absolutely best treat

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Frozen yogurt bark recipe:

By Priya Suman / Health Tips

This yogurt bark is very easy and simple and quick to make

It is so delicious, and full of nutrition ,looks so colorful and yummy dessert and very healthiest to have in summers,

Also, It offers several important nutrients including protein and calcium.

And, due to its lower fat content, it is suitable for ketogenic diet.

In addition,granula is high in vitamin E, as including protecting your skin from premature aging, sunburn, and wrinkles.

Also, contains plant-based protein and other protein-rich ingredients, such as oats, seeds, and puffed rice.

If you take 100g of granula, it carries 12g of protein, more than two whole eggs.

Significantly, it is a filling and nutritious cereal and Currently, it is a versatile breakfast or snack food.

As well as ,granola contains a significant amount of iron, which helps to alleviate many of the symptoms of anemia.

Despites this yogurt bark easy to prepare and as well as more attractive in looks !

PREP: 2 hrs.

CATEGORY: Dessert or breakfast

Ingredients for frozen yogurt bark :

4 cups whole-milk plain thick yogurt
¼ cup pure maple syrup or honey
1 teaspoon vanilla extract
1 ½ cups sliced strawberries
1 ½ cup granula

Method

Firstly, line a rimmed baking sheet with parchment paper.
Secondly, stir yogurt, maple syrup (or honey) and vanilla in a medium bowl.
Then accordingly, spread on the prepared baking sheet into a 10-by-15-inch rectangular shape or other
Then, scatter the strawberries on top and sprinkle with chocolate chips or granula
Accordingly, freeze until very firm, at least 2 hours.
To serve, cut or break into pieces and keep in room temperature for 10 min before taking

Advice

Always use fresh thick yogurt rather then to use stored curd
Add fresh strawberries and granula or you can also use chopped nuts
Additionally you can use maple syrup or vanilla essence for more tasty and yummy bark

Nutritional values

Low carbohydrates
Low added sugar
Healthy heart
Diabetes appropriate
Low fat
Egg free
Gluten free
Vegetarian
Low calories
Low sodium

Nutritional counts

Serving size- 2-½ inch piece

Per servings :

Calories	33.5 k cal
proteins	2.5gms
carbs	4gms
Fats	1.3gms
fibre	0.2gms

Advantages

*Strawberries*	*Granulla*	*Yogurt*
Rich in vitamin C	Enrich wih proteins	High in proteins
Full of antioxidants (polyphenols)	Fill with micronutrients like iron,vit.D.,folate and zinc	Improves your digestion
Reduces the risk of health ,cancer,stroke and other chronic and serious diseases	Good for weight loss	Strengthen immume system also reduces stress
Lowers blood pressure	Reduces high blood sugar levels	Promote weight management
Reduces cholestrol	Boost gut health	Probiotics which enhance the gut microbes
	Increase cognitive activities	Rich in calcium
	Helpful in anemia	Good for bones
	Benefits lactating and pregnant womens	Reduces inflammation

Also,granula contains healthy ingredients that help to keep the digestive tract in good shape.

The fiber in granula helps to reduce inflammation in the gut by increasing levels of healthy gut bacteria.

As well as, it improves your gut health and keeps your digestive system in check. In other words, granula’s soluble fiber is a well-known way to lower harmful LDL cholesterol and promote HDL cholesterol throughout the body.

Therefore, taking this in your meals give lots of benefits and as well as provide many essential nutrients to body

Also it will help you in hormonal balance

Hence, guys just go for this yummy tasty recipe

Therefore, It is very very useful in weight loss management

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