Raj Kumari, Author at Fitpiq

How to make healty Superfood Granola Bars

To make Superfood Granola Bars are nutrient-packed, energy-boosting snacks that are perfect for a quick breakfast, post-workout energy, or a healthy snack. These bars are loaded with superfoods like nuts, seeds, and dried fruits, providing a balanced blend of healthy fats, protein, and fiber. They’re easy to make and can be customized to suit your dietary needs.

Ingredients Healty Superfood Granola Bars.

Rolled oats: 150 gms (1.5 cups)
– Almonds, chopped: 50 gms (1/3 cup)
– Walnuts, chopped: 50 gms (1/3 cup)
– Pumpkin seeds: 30 gms (3 tbsp)
– Sunflower seeds: 30 gms (3 tbsp)
– Chia seeds: 15 gms (1 tbsp)
– Dried cranberries: 50 gms (1/3 cup)
Flaxseeds: 50 gms (1/3 cup)
– Raisins: 50 gms (1/3 cup)
– Dates: 150 -200gms (1 cup)
– Peanut butter (or almond butter): 120 gms (1/2 cup)
– Dark chocolate chips (optional): 30 gms (2 tbsp)

–

Preparation Method Healty Superfood Granola Bars.

1-Toast the rolled oats, almonds, walnuts and all the seeds and nuts in a dry pan for 5-10 minutes for added flavor.

2-In a large mixing bowl, combine toasted oats, almonds, walnuts, pumpkin seeds, sunflower seeds, chia seeds, dried cranberries, raisins, and peanut butter.

3-Now add dates (khzoor only) to the blender and blend it till it mixes well and has a smooth texture.

4-Pour the whole mixture over the dry ingredients. Mix well until all the ingredients are evenly coated.

5-Refrigerate the dish for 2–3 hours or until the mixture is firm.

6-Once set, remove from the pan and cut into bars of your preferred size.

Nutritional Value per 100 grams

– Calories: 450 kcal – Protein: 12.5g – Fat: 22.5g – Carbohydrates: 55g – Fiber: 7.5g – Sugar: 25g

HOW TO MAKE HEALTHY ONE-POT PASTA SOUP

By Raj Kumari / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

To make healthy one-pot pasta soup brings together creamy peanut-sesame flavors, spicy undertones, and tender paneer chunks in a rich, hearty broth. It’s a quick, comforting meal perfect for a cozy evening. Packed with protein, healthy fats, and a medley of textures, this soup is a delightful fusion of flavors.

INGREDIENTS FOR HEALTHY ONE-POT PASTA SOUP:-

Pasta (penne, spaghetti, or fusilli)*: 100g
Paneer (cubed): 150g
Peanut butter (unsweetened): 2 tablespoons (30 g)
Sesame paste (tahini): 1 tablespoon (15 g)
Vegetable broth: 4 cups (960 ml)
Coconut milk (optional, for creaminess): 1/2 cup (120 ml)
Soy sauce (or tamari for gluten-free): 1 tablespoon (15 ml)
Garlic (minced): 4 cloves (12 g)
Ginger (minced): 1 tablespoon (15 g)
Carrot (julienned): 1 medium (50 g)
Bell pepper (sliced): 1 medium (100 g)
Green onions (chopped): 2 stalks (10g)
Red chili flakes: 1 teaspoon (2g)
Sesame oil: 1 tablespoon (15 ml)
Salt and pepper: To taste – Lime juice: 1 tablespoon (15 ml)
Fresh cilantro (for garnish): 1 tablespoon (5 g)

PREPARATION METHOD FOR HEALTHY ONE-POT PASTA SOUP:-

1. Cube the paneer and soak it in warm water for 10 minutes to make it soft.

2. Julienne the carrots and slice the bell peppers for even cooking.

3. Mince the ginger and garlic to enhance flavor.

4. Prepare the vegetable broth in advance (homemade or store-bought).

5. Heat Oil: In a large pot, heat sesame oil over medium heat. Add minced garlic and ginger, and sauté until fragrant.

6. Add Vegetables: Toss in the julienned carrot and sliced bell peppers. Cook for 2-3 minutes until slightly tender.

7. Prepare the Broth: Add the peanut butter, sesame paste, soy sauce, and vegetable broth to the pot. Whisk until the peanut butter and sesame paste dissolve completely.

8. Cook the Pasta: Bring the mixture to a boil, then add the pasta. Cook according to the package instructions, stirring occasionally to prevent sticking.

9. Add Paneer: Once the pasta is almost done, gently add the paneer cubes and simmer for another 2-3 minutes.

10. Finish with Coconut Milk (Optional): Stir in the coconut milk for extra creaminess. Add red chili flakes, salt, and pepper to taste.

11. Add Lime Juice: Once cooked, remove from heat and stir in fresh lime juice.

12. Garnish & Serve: Ladle the soup into bowls and garnish with chopped green onions and fresh cilantro.

NUTRITIONAL VALUE PER 100 g: –

Calories: 128 kcal

Protein: 4.8g

Fat: 6g

Carbohydrates: 12g

Fiber: 1.2g

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HOW TO MAKE HEALTHY SPINACH CREPE

By Raj Kumari / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Spinach crepes are light and packed with the goodness of spinach, making them an excellent choice for a nutritious breakfast, snack, or even a light lunch. These crepes are rich in vitamins, minerals, and fiber, making them a healthy and delicious option.

INGREDIENTS FOR SPINACH CREPE :-

1 cup besan
Salt to taste
Pinch of black pepper
Water as required
100 gms paneer
Salt to taste
4 tsp pepper powder
1/4 cup milk
1 tbsp oil
1 tbsp garlic, finely chopped
1 onion, thinly sliced
Handful of spring onion, finely chopped
Handful of spinach, roughly chopped
Salt to taste
Pinch of pepper
1 tbsp oregano
1 tbsp chilli flakes
2 tbsp processed cheese, grated
2 tbsp processed cheese, grated
1 tsp oregano
1 tsp chilli flakes

PREPARATION METHOD FOR SPINACH CREPE:-

Mix the besan, salt, pepper, and water in a bowl to a smooth liquid consistency and keep it aside.
Blitz the paneer, salt, pepper, and milk to a smooth puree.
Now Heat oil in a pan. Add garlic, onion, spring onion, spinach, salt, pepper, oregano, and chili flakes and mix well. Let the spinach wilt a little.
Add in half the paneer puree and cheese and mix well.
On a non-stick tawa, add in some of the besan batter and flatten it out like a dosa/chilla. Cook for 2-3 minutes until golden brown. Flip and cook for 20-30 seconds.
Heat the remaining paneer puree with some cheese, oregano, and chili flakes till it thickens slightly for dipping purposes. Stuff the onion filling in the crepe. Fold and serve with some paneer sauce and dig in!

NUTRITIONAL VALUE PER 100 g: –

Calories: 80 kcal

Protein: 4g

Fat: 2.5g

Carbohydrates: 9g

Fiber: 1.5g

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HOW TO PREPARE ALMOND FLOUR CRUST PIZZA

By Raj Kumari / Health Tips

To Prepare Almond Flour Crust Pizza Almond Flour Crust Pizza is a gluten-free, low-carb alternative to traditional pizza. Perfect for those following a keto or paleo diet, this recipe uses almond flour to create a crispy and delicious crust that pairs well with any toppings of your choice. It’s packed with healthy fats and protein, making it both tasty and nutritious.

INGREDIENTS FOR ALMOND FLOUR CRUST:-

1. Almond flour: **120g** (1 cup)

2. Grated mozzarella cheese: **120g** (1 cup)

3. Cream cheese: **30g** (2 tbsp)

4. Egg: **1 large** (about **50g**)

5. Garlic powder: **5g** (1 tsp)

6. Italian seasoning: **5g** (1 tsp)

INGREDIENTS FOR TOPPING:-

1. Tomato sauce (low-carb/keto-friendly): **50g** (3 tbsp)

2. Grated mozzarella cheese: **100g** (1 cup)

3. Toppings of your choice (e.g., bell peppers, olives, mushrooms, pepperoni): **100g** (choose keto-friendly toppings)

4. Fresh basil leaves for garnish: **5g** (optional)

PRE- PREPARATION FOR ALMOND FLOUR CRUST PIZZA:-

1. Preheat your oven to **200°C (400°F)**.

2. Line a baking tray with parchment paper.

PREPARATION METHOD FOR ALMOND FLOUR CRUST:-

1. Combine the almond flour, mozzarella cheese, cream cheese, garlic powder, and Italian seasoning in a microwave-safe bowl.

2. Microwave the mixture for **30-40 seconds**, or until the cheese starts to melt. Mix well to form a dough.

3. Add the egg to the dough and knead until it forms a smooth, cohesive ball.

4. Place the dough between two sheets of parchment paper and roll it out into a circle or rectangle (about **0.5 cm** thick).

5. Transfer the crust to the prepared baking tray and bake for **8-10 minutes**, or until the edges start to turn golden brown.

For Assembling and Baking the Pizza:–

1. Remove the crust from the oven and spread the keto-friendly tomato sauce evenly over it.

2. Add the grated mozzarella cheese and your preferred toppings.

3. Return the pizza to the oven and bake for another **8-10 minutes**, or until the cheese is melted and bubbly.

4. Garnish with fresh basil leaves, slice, and serve warm.

NUTRITIONAL VALUE PER 100 g: –

Calories: 338 kcal

Protein: 17.6g

Fat: 26.2g

Carbohydrates: 8.6g

Fiber: 2.8g

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How to Prepare Almond Flour Crust Pizza

By Raj Kumari / Health Tips

INGREDIENTS FOR ALMOND FLOUR CRUST PIZZA:-

Almond flour**: 2 cups (200g)
Eggs**: 2 large (100g)
Shredded mozzarella cheese** (optional for binding): 1 cup (100g)
Olive oil**: 2 tbsp (30ml)
Baking powder**: 1 tsp (5g)
Italian seasoning**: 1 tsp (5g)
Garlic powder**: 1/2 tsp (2.5g)
Salt**: 1/2 tsp (2.5g)

TOPPING INGREDIENTS FOR ALMOND FLOUR CRUST PIZZA:-

Pizza sauce : 1/2 cup (125g)
Shredded mozzarella cheese : 1 cup (100g)
Vegetables (like bell peppers, onions, mushrooms) : 1 cup (100g total)
Protein toppings (like cooked chicken, pepperoni, or tofu) : 100g (optional)
Fresh basil leaves : 5g

PRE-PREPRATION FOR ALMOND FLOUR CRUST PIZZA:-

1. Prepare almond flour crust dough : Mix almond flour, eggs, shredded mozzarella (optional), olive oil, baking powder, Italian seasoning, garlic powder, and salt in a large bowl until a dough forms. Let it rest for 5 minutes.

2. Preheat oven : Preheat your oven to 375°F (190°C).

3. Prepare toppings : Slice vegetables, cook proteins (if needed), and shred cheese.

PREPRATION METHOD FOR ALMOND FLOUR CRUST PIZZA:-

1. Shape the crust : Place the almond flour dough between two sheets of parchment paper. Roll out the dough into a thin, even circle or rectangle (about 1/4 inch thick). Transfer it onto a baking sheet or pizza stone.

2. Bake the crust : Bake the crust in the preheated oven for 10-12 minutes, or until it turns golden brown.

3. Add toppings : Remove the crust from the oven. Spread pizza sauce evenly over the crust, then add shredded mozzarella cheese, vegetables, and any protein toppings of choice.

4. Bake the pizza : Place the topped pizza back in the oven and bake for an additional 8-10 minutes, or until the cheese is melted and bubbly.

5. Garnish and serve : Garnish with fresh basil leaves. Slice and serve warm.

NUTRITIONAL VALUE PER 100 g: –

Fiber: 2.5g

Calories: 260 kcal

Protein: 10g

Fat: 20g

Carbohydrates: 6g

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How to Prepare Keto Coconut Smoothie

By Raj Kumari / Health Tips

To prepare keto coconut smoothie; This is a creamy, nutrient-rich drink that’s perfect for breakfast, a snack, or even a light dessert. Packed with healthy fats, this smoothie is ideal for those following a ketogenic or low-carb diet. It’s naturally sweet and can be made vegan by using plant-based milk. The tropical coconut flavor makes it refreshing and satisfying.

INGREDIENTS FOR KETO COCONUT SMOOTHIE:-

Coconut milk (unsweetened)**: 200ml (1 cup)
Coconut cream**: 50g
Chia seeds**: 1 tbsp (12g)
Unsweetened shredded coconut**: 1 tbsp (6g)
Stevia or erythritol (optional, for sweetness)**: 1-2 tsp (4-8g)
Vanilla extract**: 1/2 tsp (2.5ml)

PRE- PREPARATION FOR KETO COCONUT SMOOTHIE:-

If you prefer a thicker smoothie, soak the chia seeds in 2 tablespoons of water for 10 minutes until they form a gel-like consistency. – Chill the coconut milk and coconut cream in the refrigerator for a colder drink.

PREPARATION FOR KETO COCONUT SMOOTHIE:-

1. Add the coconut milk, coconut cream, soaked chia seeds (or dry chia seeds if not pre-soaked), shredded coconut, stevia/erythritol, and vanilla extract to a blender.
2. Blend on high speed until smooth and creamy.
3. Add ice cubes and blend again for a frothy, chilled smoothie.
4. Pour into a glass and garnish with a pinch of shredded coconut or chia seeds on top if desired.
5. Serve immediately.

NUTRITIONAL VALUE PER 100 g: –

Fiber: 0.8g

Calories: 80 kcal

Protein: 0.8g

Fat: 8g

Carbohydrates: 1.6g

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HOW TO PREPARE LAUKI RICE

By Raj Kumari / Health Tips

To Prepare Lauki Rice is a comforting and nutritious dish made with bottle gourd (lauki) and rice, flavored with spices. It’s an easy-to-digest recipe, perfect for lunch or dinner. Lauki, rich in water content and dietary fiber, pairs well with rice to create a wholesome meal.

INGREDIENTS FOR LAUKI RICE :-

1. Basmati rice – 1 cup (200gms)
2. Bottle gourd (lauki) – 1 medium-sized, peeled and grated (300gms)
3. Ghee or oil – 2 tablespoons (30ml)
4. Mustard seeds – 1 teaspoon (5gms)
5. Cumin seeds – 1 teaspoon (5gms)
6. Green chilies – 2, chopped (10gms)
7. Ginger – 1 tablespoon, grated (15gms)
8. Turmeric powder – 1/2 teaspoon (2gms)
9. Red chili powder – 1/2 teaspoon (2gms)
10. Salt – to taste
11. Water – 2 cups (480ml)
12. Fresh coriander leaves – 2 tablespoons, chopped (10gms)

PRE-PREPRATION FOR LAUKI RICE:-

1. Wash and soak the rice in water for 20 minutes.
2. Peel and grate the bottle gourd.
3. Prepare all spices and chop the green chilies.

PREPRATION FOR LAUKI RICE:-

1. Heat ghee or oil in a pan over medium heat.
2. Add mustard seeds and cumin seeds. Let them splutter.
3. Add chopped green chilies and grated ginger. Sauté for 1 minute.
4. Add the grated bottle gourd and cook for 3-4 minutes until it softens.
5. Add turmeric powder, red chili powder, and salt. Mix well.
6. Drain the soaked rice and add it to the pan. Mix gently to coat the rice with the spices.
7. Add 2 cups of water. Stir and bring it to a boil.
8. Lower the heat, cover the pan with a lid, and let the rice cook for 15-20 minutes, or until the rice is fully cooked and the water is absorbed.
9. Once done, fluff the rice with a fork. Garnish with fresh coriander leaves.
10. Serve hot with yogurt or raita.

NUTRITIONAL VALUE PER 100 g: –

Calories: 120 kcal
Protein: 2g
Fat: 3g
Carbohydrates: 20g
Fiber: 1.5g

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HOW TO PREPARE GOND KATERA BADAM SHARBAT.

By Raj Kumari / Fitpiq Team, Health Tips, Healthy Recipes

To Prepare Gond Katera Badam Ka Sharbat is a refreshing summer drink made with edible gum (gond katira) and almonds. Gond katira has cooling properties and helps combat heat during summers, while almonds provide a rich source of protein, healthy fats, and nutrients. This drink is ideal for hydration, energy, and nourishment during hot weather.

INGREDIENTS FOR GOND KATERA BADAM SHARBAT:-

Gond Katira (Edible Gum): 2 tablespoons (15 g)
Almond (Badam): 20 pieces (25 g) –
Stevia: 3 tablespoons (45 g) or as per taste
Milk: 2 cups (500 ml)
Rose Water: 1 teaspoon (5 ml)
Ice Cubes: As needed

PRE-PREPRATION FOR GOND KATERA BADAM SHARBAT:-

1. Soak Gond Katira: – Soak 2 tablespoons of gond katira in 1 cup of water overnight or for 6-8 hours. It will swell and form a jelly-like texture.
2. Prepare Almond Paste: – Soak almonds in hot water for 1-2 HOURS. Peel off the skin and grind into a smooth paste using a little water.

PREPRATION METHOD:-

1. Strain the soaked gond katira to remove excess water and impurities.
2. In a large bowl, mix the gond katira jelly, almond paste, stevia, and milk. Stir well until the stevia dissolves completely.
3. Add rose water for flavor and mix again.
4. Serve chilled with ice cubes.

NUTRITIONAL VALUE PER 100 g: –

Calories: 90 kcal
Protein: 2.4g
Fat: 3.2g
Carbohydrates: 12g
Fiber: 0.2g

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HOW TO PREPARE GOND KATERA SHARBAT.

By Raj Kumari / Health Tips

To Prepare Gond Katira (Tragacanth Gum) Sharbat is a natural coolant widely used in Indian beverages. This sharbat is perfect for keeping the body hydrated and cool during hot weather. Gond Katira is rich in fiber and is believed to have medicinal properties like improving digestion and aiding in heatstroke prevention.Gond Katira has a relaxing effect on the digestive system. It works as a natural laxative, relieving constipation and promoting regular bowel motions.

Ingredients For Gond katera sharbat:-

– Gond Katira (Tragacanth Gum): 20gms

– Milk: 1 liter (1000gms)

– Rose syrup: 4 tbsp (60gms)

– Stevia (optional): 2 tbsp (30gms)

– Ice cubes: As needed (optional)

– Chopped nuts (almonds/pistachios) for garnish: 10gms

– Chia Seeds or Sabja Seeds (Soaked one ): 2 tbsp (30gms)

– Finely cut Watermelon:- 1 Cup (100 to 150gm)

Pre-Preparation For Gond katera sharbat:-

1. Soaking Gond Katira: – Soak 20gms of Gond Katira in 3-4 cups of water (approximately 750ml) overnight or for 6-8 hours. The gum will swell up and become jelly-like.

2. Straining:- Strain the soaked Gond Katira to remove excess water and impurities. It should have a translucent, jelly-like texture.

3. Chia Seeds or Sabja Seeds:- Soak 30gms of Chia Seeds or Sabja Seeds in 3-4 cups of water (approximately 750ml)

Preparation Method For Gond katera sharbat:-

1. In a large bowl, mix the strained Gond Katira, soaked chia seeds or sabja seeds, and cut watermelon with 1 liter of chilled milk.

2. Add 4 tbsp of rose syrup and stir well.

3. Add sugar if desired, stirring until fully dissolved.(Stevia would be best option)

4. Serve in glasses with ice cubes for extra refreshment.

Nutritional Value Per 100 Grams:-

Calories:- 28 kcal –
Protein:- 0.4g –
Fat:- 0g –
Carbohydrates:- 6g –
Fiber:- 0.4g

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How to make Gond Katira Fruit Salad.

By Raj Kumari / Health Tips

Gond Katira Fruit Salad is a refreshing and hydrating dessert perfect for hot summer days or as a nutrient-packed snack. Gond Katira (edible gum) is known for its cooling properties and is great for digestion. Combined with fresh fruits, it becomes a wholesome and nutritious treat.

INGREDIENTS:-

1. Gond Katira (edible gum): 20 g (soaked beforehand)

2. Apple (chopped): 100 g

3. Banana (sliced): 100 g

4. Pomegranate seeds: 50 g

5. Kiwi (chopped): 50 g

6. Mango (cubed): 100 g

7. Honey: 2 tbsp (30 ml)

8. Lemon juice: 1 tsp (5 ml)

9. Chia seeds (optional): 1 tbsp (15 g)

10. Mint leaves (for garnish): 5 g

PRE-PREPRATION:-

1. Soak Gond Katira: Wash 20 g of Gond Katira thoroughly and soak it in water for 6-8 hours or overnight. It will expand and turn into a jelly-like texture.

PREPRATION METHOD:-

1. Prepare Fruits: Wash and chop all the fruits (apple, banana, kiwi, mango) into bite-sized pieces. De-seed the pomegranate.

2. Mix Gond Katira: In a large bowl, add the soaked Gond Katira jelly.

3. Combine Fruits: Add all the chopped fruits and pomegranate seeds to the bowl.

4. Add Sweetener and Flavor: Drizzle honey and lemon juice over the fruits and Gond Katira. Mix gently to combine.

5. Optional Additions: Sprinkle chia seeds for added nutritional benefits.

6. Garnish: Top with fresh mint leaves for a burst of freshness.

7. Serve: Chill in the refrigerator for 15-20 minutes before serving.

NUTRITIONAL VALUE PER 100 g: –

Calories: 60 kcal
Protein: 1g
Fat: 0.2g
Carbohydrates: 14g
Fiber: 2g

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