Raj Kumari, Author at Fitpiq

How to make ragi idiyappam

Introduction ragi idiyappam

Ragi idiyappam, a popular South Indian recipe made with ragi millet, is a healthier option. Idiyappam is generally made with rice flour. This is an ideal morning breakfast recipe and it is mostly shared with the spicy chutneys as the traditional and tastes equally good.

Everyone wants to consume wholesome, stomach-friendly meals. This Ragi Idiyappam dish is ideal for all such individuals and is always a hit with both children and adults. This is well-known by numerous names all across the world. Rice or Ragi noodles, string hoppers, idiyappam, and nool puttu (together with nool appam) are all available in Tamil.

list of health benefits of ragi idiyappam

Maintains blood sugar levels.
Treats anemia
Improves nervous system performance.
Improves heart health.
Healthy breakfast options.
Supports a gluten-free diet.
Provides essential amino acids.
Increases bone density.

You can also try ; https://fitpiq.com/how-to-make-black-eye-pea-hummus/

Ingredients ragi idiyappam

Ragi Flour – 2 cup
Rice Flour – 2-3 tablespoon
Boiled Water – As per requirement
Oil – 2 tablespoon
Salt – As per taste

Preparations

Firstly, Heat the pan, add ragi flour to it, and roast it on medium heat until the flour turns aromatic. Transfer the roasted flour to the large bowl and keep it aside.
Add 1 teaspoon of oil and 1 teaspoon of salt to a container. Bring the water to a rolling boil, then pour it over the flour and stir with a spoon. Add water to the flour and stir to combine.
Allow the dough to cool a little. Oil your hands and knead for two minutes. There will be a non-sticky dough created.
Now take the idiappam mold and grease it with some oil. This will prevent the dough from sticking to the mold.
Let’s make ragi idiyappam by making a cylindrical-shaped dough and placing the dough inside the mold. Keep the remaining dough covered, or it will harden.
Tighten the lid and start preparing idiyappam on the greased plate by pressing in a circular motion. Then, stack the plates and place them inside the pot, and steam it for 15 minutes.
After that, you can serve ragi idiappam with coconut chutneys, spicy chutneys, etc.

Macros for ragi idiyappam

For more recipes: Click here

https://fitpiq.com/how-to-make-stewed-apple-with-jaggery/

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

How to make keto vegetable chicken salad

By Raj Kumari / Health Tips

Introduction for make keto vegetable chicken salad:-

The keto vegetable chicken salad, a high-fat, low-carb keto salad, is a fantastic way to eat your vegetables along with chicken. This salad is simple to prepare and full of flavor. Non-vegetarians don’t have to struggle to stick to a ketogenic diet. No matter how long you’ve been on the ketogenic diet or how recently you started, it may seem like every meal you eat has a lot of meat and few veggies. The keto vegetable chicken salad can supply essential vitamins, minerals, and fiber to someone on a ketogenic diet. The fiber in a keto vegetable chicken salad can be especially beneficial because some people develop constipation after switching to this diet.

Broccoli is one of chicken’s greatest friends and goes great in stir-fries. Combining these low-carb vegetables with various spices, cheeses, or sauces will only result in a delicious dish. It is perfect to make ahead of time for a quick, no-cooking-required dinner or to make in minutes with leftover cooked chicken. Its combo of veggies, healthy fat and lean protein is also ideal for anyone looking to lose weight. Here is the reason you would like –

Easy to customize
Low carb ingredients
Creamy texture
Chicken flavor
Keto friendly
Protein rich
Low in carb
High in fat

Ingredients for make keto vegetable chicken salad:-

Boneless chicken – 50 gm
Spinach – 20 gm
broccoli – 20 gm
carrots – 20 gm
tomatoes – 20 gm
Onion – 20 gm
Zucchini – 20 gm
Egg plant – 20 gm
olive oil – 4 tablespoon
salt – 1/2 teaspoon
cream – 1 cup
mayonnaise – 2 tablespoon

Method

Take boneless chicken in small pieces. Wash it thoroughly and keep it aside.

In a big bowl, add the chicken pieces. Rub each piece of chicken with the mixture, which includes 2 tablespoons of olive oil, salt, and pepper powder.
Dice the carrot after peeling it. Cut the tomatoes into small cubes after rinsing them. Cut the florets from broccoli heads into bite-sized pieces.
Other vegetables, such as zucchini, spinach, onions, and eggplant, should be washed, peeled, and then cut into small pieces.
Add olive oil to a nonstick pan, heat it, and then add the chicken pieces. Flip the pieces while frying. Take the chicken out of the pan and add the entire cut-up vegetable collection to the same pan to stir-fry.
Arrange the cooked boneless chicken pieces. Place it in a bowl along with the fried vegetables. Add spinach, cream, salt, black pepper powder, and mayonnaise. Give it a good stir.
Serve immediately.

Macros for keto vegetable salad (100gm):-

For more recipes:–https://fitpiq.com/how-to-make-keto-vegetable-salad/

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

How To Make Black Rice Puttu

By Raj Kumari / Health Tips

Introduction:-

The Black rice, often referred to as purple rice or forbidden rice. The raw, uncooked grains look black, while cooked or soaked grains look purple. Compared to conventional brown rice and especially white rice, black rice includes more fiber, iron, and protein. Black rice has a low glycemic index, like other whole-grain rice varieties, which means that sugar is absorbed more gradually, supplying a more steady energy source and preventing the spikes in blood sugar brought on by other carb-rich foods.

The black rice puttu is south Indian dish. The Black rice has one of the highest protein contents when compared to other varieties of rice. It’s also a good source of iron, full of fiber, and an excellent cleanser for the liver. Eating it has lots of benefits.

Full Of Antioxidants
Prevents Diabetes
Promotes Heart’s Health
Promotes Liver Detoxification
Promotes optimal brain function
Boast Digestive Health
Reduces Inflammation
Helps in Weight Loss
Naturally Gluten Free
Battles the Cancer and etc

Ingredients for black rice puttu :-

Black Rice – 1/2 kg
Water – As per requirement
Brown Sugar/Sugar – 2 teaspoon
Grated coconut – 2 cup
Salt – As per taste
Ghee – 2 tablespoon

Method for black rice puttu:-

Prepare the Rice Flour:-

You may prepare black rice flour at home if you don’t have any on hand by soaking black rice in water overnight, and do not forget to wash it before soaking.
After draining excess water, spread it on a clean cloth and allow it to dry completely.
Collect all the dry black rice and transfer it to the mixing jar, then coarsely powder it.
Your black rice flour is ready; you can store it in a clear, airtight container for your future use.

Mix with Coconut:-

Black rice flour and grated coconut must be combined in a bowl. Add salt to taste, then mix well.

Water:-

With your fingertips, combine the ingredients as you add water gently and sporadically. Continue carefully adding water while avoiding making the mixture too moist after it resembles breadcrumbs in texture. Continue mixing the mixture until it does.

Steam:-

This can be accomplished with a steamer or a puttu maker. alternatively,
if you don’t have a puttu maker, you can use a stainless steel container with holes.
The puttu mold consists of a tiny lid and a disc with holes. Start the preparation by placing the disc inside the puttu mold.
When using a puttu machine, start by layering shredded coconut before adding the ready black rice mixture. Up till the puttu maker is full, keep doing this. Put shredded coconut on the bottom of a stainless steel bowl before adding the rice mixture. On top, add one more layer of coconut.
Steaming the puttu for 10 to 15 minutes, or until well cooked, is recommended. Steam will start to come out of the perforations when it is finished.

Serve:-

Remove the cooked puttu with care from the mold. Serve it hot with your preferred side dish, such as chickpea curry or kadala curry.

Macros for black rice puttu (100g):-

For more recipes: Click here

https://fitpiq.com/how-to-make-keto-vegetable-salad/

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

How to make keto vegetable salad

By Raj Kumari / Health Tips

Introduction for make keto vegetable salad:-

To make a keto vegetable salad, we required all types of low-carb vegetables permitted on a keto diet, including avocados, lettuce, tomatoes, cucumbers, broccoli, and many more. This recipe for low-carb vegetable salad is simple, packed with antioxidants, and wonderfully delicious. The ketogenic diet is a well-known, extremely low-carb, high-fat dietary strategy. Notably, The keto vegetable salad should be high in protein and healthy fats and low in carbohydrates. Here is a recipe for a great keto vegetable salad. This keto vegetable salads are made tastier, fattier, and more satisfying with the aid of healthy sauces.

The ketogenic diet, a high-fat, low-carb Keto salad is a fantastic way to eat your vegetables. This salad is simple to prepare and full of flavor. Vegetarians don’t have to struggle to stick to a ketogenic diet. No matter how long you’ve been on the ketogenic diet or how recently you started, it may seem like every meal you eat has a lot of meat and few veggies.Salads can supply essential vitamins, minerals, and fiber to someone on a ketogenic diet. The fiber in a salad can be especially beneficial because some people develop constipation after switching to this diet.

A person on the keto diet can make sure that their food has the right fat-to-carbohydrate ratio by preparing their own salad dressings. Reliable Source. Additionally, it allows consumers more control over the ingredients that go into their food. Fresh, basic ingredients are commonly used in homemade salad dressings. By incorporating various herbs and spices, it is possible to change the flavors of these dressings.

Ingredients for make keto vegetable salad:-

Cucumber : 20 gram
Carrot : 20 gram
Tomato : 20 gram
Broccoli : 20 gram
Bell pepper : 20 gram
Paneer : 50 gram
Onion : 20 gram
lettuce or spinach 30 gram
Olive oil : 1-2 tablespoon
cream : 1/2 cup
chat masala : 1/2 tablespoon
salt : As per taste
black pepper powder : 1/2 tablespoon

Method for keto vegetable salad :-

Collect all the vegetables (cucumber, carrot, tomatoes, broccoli, bell pepper, onion, lettuce or spinach). Wash them properly, keep them aside for a while, and allow them to dry completely.
Peel and break the cucumber into two pieces, halve them vertically, remove seeds, cut into thick strips, and roughly cut them into small cubes.
Peel and chop the carrot into small pieces. Chop tomatoes into small pieces.
Cut the broccoli and place it in hot water. Bring to a boil and cook for 2 minutes.
Cut the bell peppers into equal pieces.
Place the paneer on a sizable serving plate and slice it into small pieces.
Place spinach or lettuce leaves on a sizable serving plate and chop it into small pieces.
Sliced onions should be arranged and peeled.
Fry the onion over medium heat. cucumber, carrot, tomatoes, broccoli, bell pepper, onion and salt as per taste for 10 minutes.
Afterward, let it settle down for a few minutes.
Squirt lemon juice over the arranged veggies and add paneer in small pieces.
Mix shredded lettuce or spinach over the veggies in a bowl. Sprinkle chat masala, black pepper powder, Roasted Pumpkin seeds and salt over it and mix well.
Let’s add 4 tablespoons of cream, serve, and enjoy your keto vegetable salad.

Macros for keto vegetable salad (200g):-

Protein : 14g

Fat : 51g

Carbohydrate : 13g

Calories : 550g

For more recipes: https://fitpiq.com/apple-crumble-pudding/

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

How to Prepare Kantola Vegetable

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

Introduction

The Kantola vegetable’s spiky green tint lends itself naturally to beauty. It is commonly referred to as a monsoon vegetable that is both nutrient-dense and low in calories. The Kantola vegetable is a great source of dietary fiber as well as vitamins and minerals like vitamin A, vitamin C, calcium, iron, and potassium. These nutrients are essential for boosting the immune system, fostering bone health, and supporting general wellbeing. commonly known as the spiny gourd or Kantola. Indians also refer to the kantola vegetable as kakrol. The Kantola vegetable’s have a little bitter flavor but not as bitter as Karela, the bitter gourd, but still bitter. They cook up with a lovely soft texture.

The Kantola Vegetable is an anti-allergen, and the analgesic qualities of this vegetable, which are typically present during the monsoon season, aid in preventing seasonal coughs, colds, and other allergies. The kantola vegetable is rich in fiber and antioxidants, making it particularly beneficial for facilitating simple digestion and removing constipation.

Ingredient for Kantola vegetable:-

Kantola 100g
Olive oil 4 tablespoons

Cumin seeds ½ tablespoons

Mustard seeds ½ tablespoons

Chopped onion 1 Pieces

Chopped tomatoes 2-3 Pieces

Chopped green chili 2-3 chili

Chopped garlic 3-4 Pieces

Turmeric powder ½ tablespoons

Red chili powder ½ tablespoons

Coriander powder ½ tablespoons

Hing powder ½ tablespoons

Black pepper ½ tablespoons

Amchur powder 1 tablespoons

Salt as per the taste

Lemon juice (Optional)

Cooking Instructions for Kantola vegetable:-

For Kantola Vegetable -Take some kantola, wash them thoroughly with enough water, take off and throw away the upper, thin stem, and chop them vertically.

If the seeds are tough, then remove them. If the seeds are soft or tender, there is no need to remove them.

Collect the sliced spine gourds in a mixing bowl and add 1/2 teaspoon each of black pepper, turmeric powder, red chili powder,dhania powder . Marinate the food in the covered bowl for 10 to 12 minutes.

Once the oil is hot, add the mustard seeds, cumin seeds and hing when they start to crackle. Add the chopped onion,garlic and green chili after that, cook until golden brown.

After that, on a low heat, sauté them and allow them to cook. The pan doesn’t require covering. At regular intervals, give it a quick toss, cover the pan, and let it cook for a while. Continue stirring the kantola slices to ensure equal cooking and browning.

Add some dried mango powder (amchur) if you prefer a taste that is a little bit sour. While serving the kantola sabji, you can also drizzle some lemon juice over it.

Macros Breakup of Kantola vegetable (30g)

Protein :– 5g
Carbohydrate :- 12g
Fat :– 7g
Calories :– 134 kcal

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

How to make stewed apple with jaggery.

By Raj Kumari / Breakfast Recipes, Dessert, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Introduction

Making steamed apples with jaggery is a great way to introduce people to fruit. Numerous health advantages exist, and gently cleansing the digestive tract on a daily basis encourages consistency. Strengthens the digestive process and reduces indigestion and overeating. The vitamins and nutrients found in steamed apples with jaggery aid in a baby’s growth and development. This stewed apple with jaggery dish only calls for three to four ingredients, making it a quick, easy, and nutritious breakfast or dessert.

The stewed apple with jaggery is a delectably healthy dessert or brunch that the whole family will love. They are enjoyable in a variety of ways. You can eat them warm as a treat on their own, you can stir them into yogurt or oatmeal for breakfast, or top pancakes and ice cream with them.

Together, they are enjoyable in a variety of ways. You can eat them warm as a treat on their own, stir them into yogurt or oatmeal for breakfast, or top pancakes and ice cream with them.

Ingredient for stewed apple with jaggery

1.Apple – 2 Small size

2.Powdered jaggery – 4 tablespoon

3.Milk – 2.5 Cup

4.Cinnamon powder – 1 tablespoon

Method

1.Take two tiny apples and give them a thorough wash.

2. After peeling, apple quarters should be cut into slices.

3. After removing the core, slice or dice the apple quarters as desired.

4. After the butter has melted over medium heat, apples are added to the pan.

5.Cover the saucepan and simmer the mixture for an additional few minutes to soften the apples.

Macros Breakup of Stewed Apple

Protein – 16.8g
Carbohydrate – 186.g
Fat – 20.7g
Fiber – 9.2g
If you are facing issues in dropping your weight, Please take this free-body type assessment: Click her
https://fitpiq.com/how-to-make-delicious-besan-chilla-in-dosa-style/

How to make Black eye pea hummus

By Raj Kumari / Breakfast Recipes, Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Introduction

Black eye pea hummus is so easy to make your own hummus. It only takes five minutes. Hummus is one of those crowd-pleasing dips that I love to serve as a healthy option. It’s incredibly simple to make and tasty on its own to produce this creamy, high-protein hummus. You can eat it with roti, bread, or any vegetables, but I prefer to eat it with cucumber and crackers. This hummus is also wonderful as a dip.

You can also try ; https://fitpiq.com/cucumber-beetroot-hummus-cups/

Ingredient for black eye pea hummus

1.1 cup Boiled cowpea – 1 cup

2. Cowpea cooked broth – ¼ cup

3. Roasted sesame seeds – 4 tablespoon

4. Olive oil –1 tablespoon

5. Garlic cloves – 4

6. Juice lemon – 1

7. Salt as per taste

8. Cumin powder – 1/2 tablespoon

9. Ice Cubes – 3-4

Method to make black eye pea hummus

Take one cup of cowpea, wash it thoroughly, and soak it overnight.

Wash it again thoroughly, put it in the pressure cooker, and whistle it till tenderness—almost 4-5 whistles.

Take out the cowpeas from the cooker and save the remaining water. Keep it aside for later use.

Now roast 4 tablespoons of sesame seeds till golden brown in colour.

Take a mixture jar and add cowpeas, 1/4 cup of broth, roasted sesame seeds, 1 tablespoon olive oil, 4 cloves of garlic, 1 lemon juice, cumin powder, salt, and an ice cube; grind it till smooth and creamy.
Now add more broth to the hummus, if required, and give it a quick blend.
Serve black eye pea hummus and enjoy eating it with roti, bread, or any vegetables.

Macros Breakup of hummus(Per Serving)

Protein – 18.4g
Carbohydrate – 45.2g
Fat – 32.3g
Fiber – 4.4g

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here