Raj Kumari, Author at Fitpiq

How To Make A Nutritious And Super Healthy Diwali Mithai (Barfi)

By Raj Kumari / Dessert, Festival Recipes, Healthy Recipes, Winter Recipes

To Make A Nutritious And Super Healthy Diwali Mithai (Barfi) is a delicious and Indian homemade dessert made from roasted gram flour, jaggery, dry fruits, and ghee. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein, fiber, and iron, thanks to the roasted gram flour. However, people with nut allergies should avoid this dish.

**Two pieces of homemade Indian mithai (dessert) rolled gram flour, Barfi. Made of milk, Desi Ghee, jaggery, and dry fruits.**

Ingredients: –

2 cups roasted gram flour (besan): 250gms
Cashew nut, 20 pieces
Almond nut: 15-20 pieces
Roasted Poha, 50 grams
1 cup grated jaggery (gur): 150gms
1/2 cup ghee: 120 ml
1/2 cup milk: 120 ml
1/2 teaspoon cardamom powder: 2.5 grams

Preparation:-

1. In a mixer blender, collect all required ingredients: roasted gram, roasted cashew, almonds, and poha.

2: Add some jaggery powder and green cardamom, and give it a blend to get a superfine texture.

3: Now transfer the mixer to a bowl and add some hot milk slowly to make a dough out if it

4: Pour the mixture into a greased square tray or any other desired mold. Smooth the surface with a spatula.

5: Sprinkle crushed nuts over the surface of the mixture, press it gently, and leave it till it settles down properly.

6: Allow the mixture to cool and set for 1-2 hours in the refrigerator.

7: Cut the mixture into desired shapes and serve.

Nurtritional value per 100 grams:-

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For more information –https://fitpiq.com/how-to-make-lauki-paneer-kofta-curry/https://fitpiq.com/how-to-prepare-authentic-taste-and-easy-amritsari-paneer-bhurji/

How to Prepare Authentic Taste and Easy Amritsari Paneer Bhurji

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

To Prepare Authentic Taste and Easy Amritsari Paneer Bhurji is a delicious Indian dish made with paneer (cottage cheese), onions, tomatoes, and a blend of aromatic spices. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein and calcium, thanks to the paneer. However, people with a dairy allergy should avoid this dish. This is authentic in taste and easy on preparation.

Ingredients:-

1 Cup Curd or Dahi: 250gm
Paneer 300-450 grams
2 onions, finely chopped: 160gms
2 tomatoes, finely chopped: 200gms
2 green chilies, finely chopped: 5 grams
1 tsp. ginger-garlic paste: 5 grams
1 tsp. coriander powder: 3 grams
1 tsp. cumin powder: 3 grams
1/2 teaspoon turmeric powder: 2 grams
1/2 teaspoon garam masala: 2 grams
Salt to taste; 2 tablespoons.
oil 30 ml
Besan -2 tablespoon
Kasuri Methi, 1 teaspoon
Some milk to adjust the consistency
Fresh coriander leaves, chopped for garnish: 5 grams

Preparation:-

1. Heat oil in a pan over medium heat. Add chopped onions and sauté until they turn translucent.

2. Add ginger-garlic paste and sauté for another 1-2 minutes until the raw smell goes away.

3. Add chopped tomatoes and green chilies. Cook for 3-4 minutes until the tomatoes soften and turn mushy.

4. Add coriander powder, cumin powder, turmeric powder, garam masala, and salt. Mix well.

5. Add crumbled paneer and mix well, ensuring the paneer is coated in the masala.

6. Cover the pan with a lid and let it cook for 3-4 minutes over medium heat until the paneer and vegetables are cooked.

7. Add some milk over the paneer and mix it thoroughly.

8. Garnish with fresh coriander leaves and serve hot with roti or bread.

Nurtritional value per 100 grams:-

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For more information –https://fitpiq.com/how-to-make-lauki-paneer-kofta-curry/

How to Prepare antioxidant-rich detox drink

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

To prepare antioxidant-rich detox drink is perfect for removing toxins from your body and boosting your immune system. It’s made with fresh herbs that are high in antioxidants and other essential nutrients that help to flush out toxins from the body. This drink is vegan and gluten-free, making it suitable for many dietary preferences. can be taken as a morning drink.

Ingredients: –

Clove: 1 small stick of cinnamon

Citrus peels(1/2 orange, or 1-2 lemon)

Peels of cucumber

Amla -1

Rose flower-1

Fresh aleovera gel

Pink Himalayan salt

Raw ginger and turmeric

Mint leaves

Preparation: –

In a glass Jar, add all the ingredients for 3-5 hours or may be overnight in the fridge.

Nutritional value per 100 grams:

Calories: 20 kcal

Carbs: 5gms

Fiber: 1.25gms

Proteins: 0.5gms

Fat: 0.25gms

How to Prepare Banana Chia Oatmeal Smoothie

By Raj Kumari / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Smoothies, Weight Loss Recipes

To Prepare Banana Chia Oatmeal Smoothie is a perfect breakfast option for people on the go. It’s a vegan and gluten-free recipe that’s rich in fiber, protein, and healthy fats. The chia seeds and oats in this smoothie make it a great source of plant-based protein and fiber, which can help keep you full and energized throughout the morning. It’s also rich in potassium and other essential nutrients found in bananas, making it a healthy and nutrient-dense breakfast option. However, people with a nut allergy should avoid this recipe.

Ingredients: –

-1 ripe banana: 100gms
– 1/4 cup rolled oats: 25gms
– 1 tablespoon chia seeds: 15gms
– 1 cup unsweetened almond milk: 240ml
– 1/2 teaspoon vanilla extract: 2.5ml
– 1/4 teaspoon ground cinnamon: 1gm
– 1/2 tablespoon honey or maple syrup (optional): 7.5ml

Preparation: –

1. In a blender, add the banana, rolled oats, chia seeds, unsweetened almond milk, vanilla extract, and ground cinnamon. Blend until smooth.
2. Taste the smoothie and add honey or maple syrup if desired for added sweetness.
3. Pour the smoothie into glasses and serve immediately.

Nurtritional value per 100 grams:

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How to make Lauki Paneer Kofta Curry

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

To make Lauki Paneer Kofta Curry is a tasty and healthy North Indian dish suitable for any meal. Grated bottle gourd and panee are combined with spices, formed into balls, and shollow-fry till golden brown. This recipe, which is vegetarian and gluten-free and goes well with rice or roti, is made even better by simmering these koftas in a creamy gravy made with tomatoes. All dairy allergies, however, should stay away from this dish.

Ingredients: For Koftas:

1 cup grated bottle gourd (lauki/dudhi): 200gms
-1 cup grated paneer (cottage cheese): 200gms
1/4 cup besan (gram flour): 30gms
– 2 green chilies, finely chopped: 10 grams
– 1/2 teaspoon cumin powder 2 grams
– Salt to taste
– Oil for frying: 60 ml

Ingredients: For Gravy:

2 tablespoons oil: 30 ml
1 teaspoon cumin seeds: 3 grams
1 onion, finely chopped: 80gms
1 tablespoon ginger -garlic paste: 15gms
2 tomatoes, pureed: 200gms
1 teaspoon coriander powder: 3 grams
1 teaspoon cumin powder: 3 grams
1/2 teaspoon turmeric powder: 2 grams
1/2 teaspoon red chili powder: 2 grams
Salt to taste
1/2 cup water: 120 ml
Fresh coriander leaves and chopped for garnish: 5 grams

Prepration

1) Grate bottle gourd, add 1 tsp salt, and once water releases, squeeze water from bottle gourd.

2) Transfer 50 grams of paneer and grated lauki to a bowl.

3) Add one teaspoon minced green chile, one teaspoon grated ginger, one teaspoon cumin powder, one tablespoon coriander leaves, and salt.

4) Add ¼ cup Besan and mix well the whole lauki paneer mixture.

5) To make Kofta, take small bits and shape them into the desired shape.

6) Shallow fry Kofta in hot oil until golden in color. Remove and keep aside.

7) In the same oil, add 2 small, sliced onions, 1 large tomato, 10 cashews, 6-8 garlic cloves, 1 inch of ginger, 1 black cardamom, 1 green cardamom, and 1 bay leaf by mixing and fringing for 2-3 min.

8) Add half tsp turmeric, 1 tsp red chili powder, 1 tsp coriander powder, and 1 tsp salt. Fry masalas for a minute.

9) Add water squeezed from lauki, cover, and cook for 5-6 min.

10) Once cool, transfer to a blender and blend into a paste.

11) In the same pan, heat butter to transfer the blended paste, add some water, mix, and cook for 7-8 min.

12) Add 1 tsp. roasted Kasuri methi, ¼ cup cream, a pinch of sugar, and chopped coriander leaves by giving a mix and coo k for a min.

13) Transfer curry to a bowl and place fried koftas.

14) Serve and Enjoy!!

Nurtritional value per 100 grams:-

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For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

How to make spinach Pancake

By Raj Kumari / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Keto Recipes, Weight Loss Recipes

To make Spinach pancake is a versatile, keto-friendly ingredient that adds flavor and nutrients to your meals. These spinach pancakes are crispy on top and tender on the inside, making them ideal for breakfast, lunch, a snack, or as a supper side dish. Spinach pancakes are a delicious and healthy breakfast or snack option. They are packed with nutrients from the spinach, making them a great way to start your day. This recipe is vegetarian-friendly, but it’s not suitable for those with a dairy or gluten allergy.

Ingredients:-

– 2 cups spinach leaves, washed and chopped: 200gms
– 1/2 cup gluten-free flour: 60gms
– 1/2 cup rice flour: 60gms
– 1/2 cup water: 120ml
– 1/4 cup milk or non-dairy milk: 60ml
– 1 egg: 50gms
– 1/2 tsp baking powder: 2.5gms
– Salt and black pepper to taste
– 1 tbsp oil: 15ml

Preparation:-

1. In a mixing bowl, combine the gluten-free flour, rice flour, baking powder, salt, and black pepper.
2. Add the egg and whisk until well combined.
3. Slowly add the milk and water while whisking to create a smooth batter.
4. Add the chopped spinach to the batter and mix well.
5. Heat a non-stick pan over medium heat and add 1 tablespoon of oil.
6. Using a ladle, pour the batter onto the pan to make pancakes of the desired size.
7. Cook for 2-3 minutes on one side until golden brown, then flip and cook for another 2-3 minutes on the other side.
8. Repeat with the remaining batter.
9. Serve hot with a side of your choice.

Nurtritional value per 100 grams:-

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For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

How to make chicken Manchow Soup

By Raj Kumari / Health Tips

To make chicken manchow Soup is a popular Indo-Chinese soup made with chicken, vegetables, and a variety of spices. This soup is perfect for cold and rainy days. It is gluten-free and rich in protein, making it a healthy and satisfying meal. However, people with a soy allergy should avoid this dish. Crunchy fried chow mein noodles give the soup the ideal amount of contrast and crunch on top. I like to add thinly sliced green onions and fresh cilantro as garnish to the soup. I recommend adding extra thinly sliced serrano chili peppers and/or hot chili oil to the soup’s topping if you’re a spicy foodie.

Ingredients: –

1 cup boneless chicken, chopped:
150gms – 1/4 cup carrots, chopped:
30gms – 1/4 cup beans, chopped:
30gms – 1/4 cup cabbage, shredded:
30gms – 1 onion, chopped:
80gms – 2-3 garlic cloves, chopped:
5gms – 1 tbsp oil:
15ml – 1 tbsp cornflour:
10gms – 1 tsp soy sauce:
5ml – 1 tsp vinegar:
5ml – 1/2 tsp ginger, grated:
2.5gms – 1/2 tsp garlic, grated:
2.5gms – 1 tsp red chili flakes:
3gms – Salt and pepper to taste – 4 cups chicken stock:
1 liter – 1 egg, beaten:
50gms – 1 tbsp spring onions, chopped for garnish:

Preparation:-

1. Heat oil in a wok or kadhai over medium heat. Add chopped garlic and ginger and sauté for a few seconds.
2. Add chopped onions and sauté until they turn translucent.
3. Add the chopped chicken and sauté until it is cooked through.
4. Add chopped vegetables (carrots, beans, cabbage) and sauté for 2-3 minutes until they are cooked.
5. Add salt, pepper, soy sauce, vinegar, and red chili flakes. Mix well.
6. Add chicken stock and bring it to a boil.
7. In a small bowl, mix cornflour with 1/4 cup of water to make a slurry. Add this slurry to the boiling soup and stir well.
8. Let the soup simmer for 5-7 minutes until it thickens.
9. Gradually pour the beaten egg into the soup while stirring continuously.
10. Garnish with chopped spring onions and serve hot.

Nutritional Value per Serving: –

Calories: 160 kcal
Protein: 13g
Fat: 7g
Carbohydrates: 10g
Fiber: 2g

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For more information

https://fitpiq.com/how-to-bake-low-glycemic-index-breadwithout-egg/

How to prepare vegetable puree pasta with cheese

By Raj Kumari / Health Tips

To prepare vegetable puree pasta with cheese is a delicious and healthy dish that is perfect for a quick lunch or dinner. This recipe is loaded with vegetables like spinach, zucchini, and carrots, making it a healthy option for those looking to add more veggies to their diet. The pureed vegetables add a creamy texture and a savory flavor to the dish. The cheese adds a cheesy and salty flavor to the dish. However, people with a dairy allergy should avoid this dish.

Ingredients:-

– 250g pasta: 250gms

– 1 tablespoon olive oil: 15ml

– 1 onion, chopped: 80gms

– 2 cloves garlic, minced: 5gms

– 1 zucchini, chopped: 100gms

– 1 carrot, chopped: 80gms

– 2 cups fresh spinach leaves: 60gms

– Salt and pepper to taste

– 1/2 cup heavy cream: 120ml

– 1/2 cup shredded Parmesan cheese: 60gms

– Fresh parsley, chopped, for garnish: 5gms

Preparation:-

1. Cook the pasta according to the package instructions until al dente. Drain and set aside.

2. Heat olive oil in a large pan over medium heat. Add chopped onions and minced garlic and sauté until they turn translucent.

3. Add the chopped zucchini, chopped carrot, and fresh spinach leaves to the pan. Sauté for 5-7 minutes until the vegetables are slightly tender.

4. Season the vegetables with salt and pepper.

5. Puree the sautéed vegetables in a blender or food processor until smooth.

6. Pour the vegetable puree back into the pan and add the heavy cream. Stir to combine and bring the mixture to a simmer.

7. Add the shredded Parmesan cheese and stir until melted and combined.

8. Add the cooked pasta to the pan and toss to coat with the vegetable-cheese sauce.

9. Serve hot, garnished with fresh parsley.

Nurtritional value per 100 grams:-

Calories: 150kcal

Carbs: 16gms

Fiber: 2gms

Proteins: 6gms

Fat: 7gms

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For more information click here.https://fitpiq.com/how-to-bake-low-glycemic-index-breadwithout-egg/

HOW TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

HOW TO PREPARE GRAINS,GREEN & SEEDS SALADS

By Raj Kumari / Fitpiq Team, Healthy Recipes, Salads, Weight Loss Recipes

To Prepare grains, green and seeds salads -This Grains, Greens & Seeds Salad with Pumpkin, Mixed Lettuce, Edamame, Peppers, Beetroot, Chickpea, Omega Seeds & Hummus is a nutritious and filling salad that is perfect for lunch or dinner. It’s packed with protein and fiber, making it a great option for vegetarians and vegans. The salad is also gluten-free and nut-free, making it suitable for those with dietary restrictions. It’s a wholesome blend of grains, greens, and seeds that provide a variety of essential nutrients, including vitamins, minerals, and healthy fats.Highly recommended in weight loss journey.

Ingredients:

-1/2 cup quinoa, rinsed: 90gms
- – 1/2 small pumpkin, peeled and cut into bite-sized pieces: 200gms
– 1/2 cup brown rice, rinsed: 90gms
– 1/2 cup edamame beans, shelled: 90gms
– 1 red pepper, sliced: 100gms
– 1 yellow pepper, sliced: 100gms
– 1 small beetroot, peeled and grated: 60gms
– 1 can chickpeas, drained and rinsed: 240gms
– 1/4 cup omega seeds (such as chia, flax, sunflower, pumpkin): 35gms
– 4 cups mixed lettuce greens: 120gms
– 1/2 cup hummus: 120gms
– Salt and pepper to taste

Preparation:

1. Preheat the oven to 200°C (400°F).

2. In a saucepan, combine the quinoa, brown rice, and 2 cups of water. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes, or until the water is absorbed and the grains are tender.

3. Spread the pumpkin pieces on a baking tray and drizzle with oil. Season with salt and pepper to taste. Roast in the oven for 20-25 minutes, or until tender and lightly browned.

4. In a large bowl, combine the cooked grains, roasted pumpkin, edamame beans, sliced peppers, grated beetroot, chickpeas, omega seeds, and mixed lettuce greens. Toss well to combine.

5. Serve the salad with a dollop of hummus on top.

Nutritional Value per Serving:

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EGG UTTAPAM

By Raj Kumari / Health Tips

Egg Uttapam is a popular South Indian dish made with a batter of fermented rice and lentils, topped with a fluffy egg omelette. This dish is gluten-free and an excellent source of protein and carbohydrates. However, people with an egg allergy should avoid this dish.

INGRREDIENTS:

For the Uttapam Batter: – 1 cup idli rice: 200gms – 1/2 cup urad dal (split and dehusked black gram): 100gms – 1/2 tsp fenugreek seeds: 2gms – Salt to taste – Water as needed

For the Egg Topping:

– 2 eggs: 100gms – 1 onion, chopped: 80gms – 1 green chili, chopped: 5gms – Salt to taste – 1 tbsp oil: 15ml

PREPRATION

Preparation: 1. Soak the idli rice and urad dal separately for at least 4 hours. Soak fenugreek seeds with urad dal.

2. Grind the urad dal with fenugreek seeds into a smooth batter. Transfer to a large bowl.

3. Grind the idli rice into a slightly coarse batter and add it to the bowl with the urad dal batter. Mix well.

4. Add salt to taste and enough water to make a thick batter. Mix well and let it ferment overnight or for at least 8 hours.

5. Heat a griddle or tawa over medium heat. Grease it with oil.

6. Pour a ladleful of the fermented batter on the griddle and spread it into a circle.

7. Sprinkle chopped onions and green chili on top of the batter.

8. Beat the eggs in a bowl and pour it over the uttapam.

9. Sprinkle salt over the eggs and drizzle some oil around the edges of the uttapam.

10. Cover the uttapam with a lid and let it cook for 2-3 minutes until the eggs are set and the bottom of the uttapam is golden brown.

11. Flip the uttapam and cook for another 1-2 minutes until the other side is golden brown.

12. Serve hot with coconut chutney and sambar.

Nutritional value per 100 grams:

Calories: 130kcal

Carbs: 20gms

Fiber: 1.5gms

Proteins: 5gms

Fat: 3gms