Saumya Gupta, Author at Fitpiq

How to make spinach oats cheela?

Spinach oats cheela is a healthy, tasty, and very easy breakfast option. It has the goodness of iron as well as protein. It is a very healthy option for kids’ lunch and breakfast. If you want to eat something different and healthy and also easy to make then you should try this recipe. This is a very colorful, flavourful, and delightful recipe. You can eat this cheela for lunch or dinner as well.
Kids who don’t like eating spinach can have spinach in this form. They will love it. This is a power-packed delightful recipe. Everyone should try this cheela once.

Ingredients:

1 cup Oats flour
250 gm chopped spinach
1 small chopped onion
2 green chopped chilies
1 tsp ginger garlic paste
¼ tsp asafoetida
5-6 coriander leaves
Salt as per taste
1 tsp oil

Method to make spinach oats cheela:

At first, take spinach green chilies, and ginger garlic paste and grind them to make a paste.
Now, take oats flour and add the paste to it.
Then add some water and mix it evenly.
After that add onion, asafoetida, salt, and coriander leaves and mix them all.
Then leave the batter for 30 minutes.
After that heat, a pan and spray some oil over it.
And now spread the batter evenly and cook both sides for2-4 minutes.
Finally, your healthy oats spinach cheela is ready.
Serve it with mint chutney or curd.
Tip: You can add veggies of your own choice to make it more nutritious.

Benefits of spinach oats cheela:

Oats are rich in dietary fiber, which helps prevent constipation, helps you in weight loss, and also prevents cardiovascular diseases.
Spinach is rich in antioxidants which help you preventing from free radicals.
Coriander has anti-inflammatory and anti-cancerous properties.
This cheela helps you in boosting your immunity.
Spinach oats cheela is very high in protein, iron, vitamin A, lutein, and fibers.
This is a low carbohydrate recipe that helps you in weight loss.

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Hope you like this recipe.

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EASY LUNCH RECIPES

By Saumya Gupta / Healthy Recipes

Lunch is a very important meal of our day. Lunch not only gives us energy but also feeds our mental health, boosts our metabolism, and also balances our blood sugar range. So, having a healthy lunch is very important. sometimes we don’t have a long time for cooking or are very tired to cook long recipes but also don’t want to compromise our health and nutrition. In such cases, we want some quick and easy lunch recipes which not only fulfill our requirement of energy but also fulfill all nutritional needs of our body.

So, here we are giving you 4 easy lunch recipes which you can prepare very quickly and are very nutritious:

CHICKEN PINEAPPLE SALAD RECIPE:

This is a very refreshing salad. It can be served at numerous occasions and special events.

This recipe will fulfill your hunger pangs with amazing taste and flavors.

Ingredients:

1 cup cooked chicken cubes chopped

½ cup diced pineapple

¼ cup chopped Baby kale

¼ cup Chopped red cabbage

¼ cup chopped Celery

¼ cup chopped cucumber

1 teaspoon Pumpkin seeds

1 teaspoon Olive oil

3/2 teaspoon Apple cider vinegar

½ teaspoon Sea salt

¼ teaspoon Black pepper

Method:

Firstly, take a big bowl and add chicken, pineapple, baby kale, chopped red cabbage, celery, and cucumber in it.

After that, put olive oil, apple cider vinegar, sea salt, and black pepper for dressing and mix evenly.

Finally, your salad is ready, enjoy it fresh.

Greek chickpea salad

The greek chickpea salad is a combination of Mediterranean flavors, and colorful veggies and is also rich in plant-based protein. Still, This is a super simple and healthy recipe.

INGREDIENTS:

1 bowl Romain chopped lettuce

1 bowl of canned chickpeas

½ bowl of chopped red onion

½ bowl chopped cucumber

½ bowl of chopped tomato

¼ bowl olives

1 teaspoon olive oil

1 teaspoon fresh lemon juice

1 teaspoon Italian seasoning

½ teaspoon salt ½ teaspoon black pepper

Method:

Firstly, for this salad, put Romain chopped lettuce into the base of a bowl.

After that, add chickpeas, red onion, tomato, cucumber, and olives to the top.

Lastly, add olive oil, lemon juice, Italian seasoning, salt, and black pepper to its

dressing and mix it.

Finally, your fiber and protein-rich salad are ready to serve.

Mexican quinoa bowl:

This Mexican quinoa bowl is soo filling and refreshing. Although, quinoa is low in carbs, plant-based protein, fiber-rich, iron, potassium, and calcium-rich. It is also gluten-free so could be a healthy alternative for lots of starches.

Ingredients:

One cup quinoa

½ cup canned black beans

½ cup ripe avocado

One soft-boiled egg

1 teaspoon Olive oil

One teaspoon of Lemon juice

½ teaspoon sea salt

¼ teaspoon black pepper

One tablespoon of Medium salsa

2 corn tortillas

Method:

Firstly, Add quinoa to the base of the bowl.

After that, put black beans, avocado, and egg on the sides along with your favorite salsa in the middle.

Then, for the dressing add olive oil, and lemon juice and put black pepper and salt on avocados and egg.

Finally, for some crunch add corn tortillas on the sides

So, your healthy and tasty Mexican quinoa bowl is ready, enjoy it.

Mashed salmon avocado tartine

The mashed salmon avocado tartine recipe is super delicious and will keep you energized and going until dinner time because salmon is a good source of vitamin D, omega-3-fatty acids, calcium, and protein.

Ingredients:

1 cup Canned mashed wild salmon

One clove of crushed garlic

¼ crushed ginger

Lemon juice

1/2 teaspoon Salt

1/4 teaspoon Pepper

1 tablespoon Mayonnaise

1/2 cup Chopped basil

2 Toasted sourdough bread

1/2 cup Sliced ripe avocado

1/2 cup Baby spinach

Method:

At first, In a bowl add mashed salmon, crushed garlic, and ginger.

Then add salt and pepper and a scoop of your favorite mayonnaise.

Finally, add freshly chopped basil and mix it well.

Then, for the base, take the bread and put sliced avocado on it.

Mashed the avocado with a fork and sprinkle some salt and pepper on it.

Finally, add spinach to it and top it with the mixture of salmon you prepared.

And our mouth-watering salmon avocado tartine is ready.

These amazing and simple recipes are very nutritious and filling. You can carry them in lunch boxes. Also, you can refrigerate them and enjoy them later. They are perfect for serving at any special event also.

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WHAT IS SEED ROTATION THERAPY?

By Saumya Gupta / Health Tips

Seed rotation therapy is a type of diet that involves consuming different types of seeds such as flax, pumpkin, sesame, and sunflower seeds in a particular pattern at different times of the menstrual cycle. This therapy is beneficial to treat hormonal imbalances, fertility issues, and menstruation problems. This is great therapy.
Seed rotation therapy is a natural method of balancing hormones. Different type of seeds used in this therapy serves different nutritional properties and maintain a level of hormones at the right time of the menstruation cycle. This therapy is helpful for women of every age.

Seed rotation therapy :

1) follicular phase:
The follicular phase is for the first 14 days of the menstrual cycle. In this phase, more estrogen is required for strengthening the endometrium. During this phase, you should consume 1 teaspoon each of freshly ground flax seeds and pumpkin seeds.

2) luteal phase:
The second half of the cycle is called the luteal phase. It is from the 15-30th day. In this phase, progesterone is required to thicken the uterus lining and prepare for implantation. During this phase, you have to consume 1 teaspoon of each of the ground sunflower and sesame seeds until the first day of the next period cycle.

Hormones in a normal cycle

During a normal menstruation cycle, the development of follicles in the ovaries occurs in the follicular phase. The lining of the uterus became thick with fluids and with nutrients designed to develop the embryo. If there is no fertilization of the egg occurs then the top layer of the endometrium shed and resulting in menstrual bleeding.
After the follicular phase, the ovulatory phase begins. In this phase, the luteinizing hormone stimulates the dominant follicle to bulge from the surface of the ovary and rupture it, resulting in releasing the egg. This phase lasts from 16-32 hours. When the egg is released this period became over. The egg can be fertilized within 12 hours after release.
The luteal phase begins after the ovulatory phase. It lasts for about 14 days and ends just before the menstrual period. In this phase, a structure called corpus luteum is formed and produces increased quantities of progesterone.

Reasons for hormonal imbalance:

Hormonal imbalance occurs because of certain types of health conditions, such as hypothyroidism, PCOS, over-exercising, underweight, or obesity.
It also occurs during menopause, which increases your risk of heart disease and osteoporosis.
Severe stress also causes hormonal imbalance in the body.
Environmental conditions and lifestyles also affect hormone production in the body.

How does seed rotation therapy help?

There is a compound called phytoestrogen is present in flax seeds. It can mimic the working of estrogen. So, the consumption of flax seeds during the follicular phase helps to increase or decrease estrogen levels.
And, zinc is present in pumpkin seeds which promotes the production of progesterone in the next phase of the cycle.
A type of polyphenol called lignan is present in sesame seeds which inhibits estrogen levels from increasing too much during the luteal phase.
Vitamin E in sunflower seeds increases progesterone levels in the body.

Other benefits of eating seeds:

Apart from seed rotation therapy, seeds should be consumed by everyone because they are super nutritious. They are a great source of dietary fiber, gives you good fats, maintain cholesterol level, prevents weight gain, and reduce the risk of heart diseases.

Pumpkin seeds:

Pumpkin seeds are high in saturated fats which help in proper body functioning.

Also, they are a great source of iron, zinc, magnesium, and vitamin K.

They help in maintaining energy levels and boost the testosterone level in the body.

Flax seeds:

Also known as “lin seeds”. These small seeds have lots of medicinal properties.

They are rich in Vitamin b complex, calcium, iron magnesium, manganese, omega-3-fatty acids, fiber, and antioxidants.

They help reduce cholesterol and prevent heart diseases.

And, they also reduce the risk of cancer because they contain antioxidants.

Sesame seeds:

Sesame seeds are a good source of calcium which helps in strengthening bones and improving muscle health.

They have high antioxidant properties.

Sunflower seeds:

Sunflower seeds are high in vitamin E which helps in muscle recovery after exercise and also prevents you from oxidative stress.

Also, they are rich in fiber, which helps you in weight loss by keeping you full for a longer time.

Being rich in good fat, selenium, and copper they support you for better heart health.

How to include seeds in your everyday routine?

It is better to eat seeds raw and ground, especially for flax and sesame.
1-2 tablespoons of seeds are recommended every day.
You can add seeds into smoothies, shakes, and pudding.
Also, you can mix them with salads or soups.
Homemade Seed butter is also a good option.

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HOW TO MAKE HEALTHY VEGETABLE MAGGI?

By Saumya Gupta / Healthy Recipes

Maggi is one of the most loved foods in India. It is liked by people of every age from young to old. Maggi is a perfect snack to fulfill midnight cravings or to rescue from hunger pangs. Since Maggi is not a very healthy food option, we can do some moderation to improve its nutritional value. Healthy vegetable Maggi is a healthy version of Maggi. Adding vegetables to Maggi improves its fiber content and gives us more nutrients than simple masala Maggi.

INGREDIENTS FOR MAKING HEALTHY VEGETABLE MAGGI

one packet of Maggi atta noodles
2 cups water
½ carrot finely chopped
one onion finely chopped
¼ cabbage finely chopped
½ capsicum
2-3 garlic finely crushed
¼ ginger crushed
one green chili finely chopped
Coriander leaves
¼ teaspoon black pepper
one teaspoon salt
one teaspoon vinegar
one tablespoon of olive oil
one packet Maggi masala

METHOD:

Heat the olive oil in a pan.
Add crushed ginger and garlic and fry until slightly brown.
Now, add chopped carrot, chili, capsicum, cabbage, and onion and sauté them for 2-3 minutes.
After that, put water into the pan and heat it
Then, add Maggi atta noodles and boil them.
Add salt, black pepper, vinegar, and Maggi masala and stir it.
Finally, garnish it with coriander leaves and serve.

Serving size- 2
Preparation time- 15 minutes
Cooking time- 10 minutes
Total time- 25 minutes

BENEFITS:

Though healthy vegetable Maggi contains lots of veggies in it, it is rich in fibers, vitamins, and minerals.
Fibers help in regulating digestion and help in weight loss.
If you don’t have time to cook or are too tired to cook, then you can quickly make this recipe and enjoy it guilt-free.
Maggi also contains vitamins A, iron, and iodine which are essential nutrients for the body.

VARIATION:
You can add more vegetables like corn, spinach, and broccoli to increase their nutritional value.
Add more different herbs and spices for a new taste and flavor.
Also, you can use multigrain Maggi in place of atta Maggi for more nutritional benefits.

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HOW TO MAKE A QUICK AND EASY EGG MAYO SANDWICH

By Saumya Gupta / Breakfast Recipes, Eggs, Healthy Breakfast Recipes, Healthy Recipes

Egg mayo sandwich is a very healthy and tasty dish. Sandwiches are the most popular and quick breakfast option. It saves your time and also gives you enough calories. Sandwiches are liked by almost every person. There are soo many varieties of sandwiches available. This egg mayo sandwich is a super easy and protein-rich option for your breakfast. It is a tasty as well as a healthy snack option.

Ingredients for making egg mayo sandwich:

3 Eggs

1 tablespoon mayonnaise

4 slices of Multigrain bread

Salt

½ teaspoon black pepper

½ teaspoon chilli flakes

2-3 tablespoon coriander leaves

½ teaspoon herbs

Method to make egg mayo sandwich:

Firstly, boil the eggs for 10 minutes.

Put boiled eggs in cold water so they peel off easily.

Then, mash the eggs with a spoon and add the mayonnaise, coriander leaves, herbs, black pepper, chilli flakes, and salt.

Mix all the ingredients properly.

Now, put the mixture on the bread and toast it on a Tawa or toaster with some butter.

If preparing in the oven, preheat the oven for 3-4 minutes at 180 degrees. Grill according to your desired taste and texture.

And it is ready to serve.

Serve egg mayo sandwich within 2 hours of making or refrigerate it until used.

Preparation time: 8 minutes

Cooking time: 5 minutes

Total time: 13 minutes

Serving: 2

BENEFITS OF EGG MAYO SANDWICH:

Egg mayo sandwich is a protein-rich breakfast option and gives many health benefits
This sandwich provides a balance of carbohydrates, proteins, and fats.
You can also eat this sandwich for weight gain and as a post-workout meal.
Eggs are a very good source for intake of protein. It provides energy to the body and also improves good cholesterol levels in the body.
Omega-3-fatty acids are also present in eggs which promote a healthy cell membrane.
Mayonnaise is rich in vitamin a and also contains omega-3-fatty acids that are good for the heart.

HEALTH TIP:

Vegetarians can use corn or mushroom in place of eggs for the same mayonnaise dressing.
And, mayonnaise can be replaced with thick flavoured yoghurt.
Also, you can add some more vegetables like capsicum and onions to increase their nutritional value.
However, do not consume mayonnaise in excess as it can cause weight gain

Pro-tip: you can serve this sandwich with your choice of dip or chutney. We recommend mint-coriander chutney as it never disappoints!

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How To Make Classic Homemade Caesar Salad And Coleslaw Salad

By Saumya Gupta / Healthy Recipes, Salads

Classic Caesar Salad

Caesar salad is basically a non-vegetarian salad invented in Tijuana, Mexico in the 1920s. It is one of the US’s most famous dishes. It has a seasoned dressing of anchovies, egg yolk, lemon juice, olive oil and parmesan cheese. Because, Caesar salad is a very popular dish hence, it is found on menu of most restaurants of America.

It is a combination of taste and flavours because it has crisp freshness of romain lettuce, crunchiness of croutons and savouriness of grated parmesan and creaminess of Caesar dressing.

INGREDIENTS OF CLASSIC CAESAR SALAD:

6 anchovy fillets

1 small garlic clove

2 large egg yolks

2 tablespoon fresh lemon juice

¾ teaspoon mustard

2 tablespoon olive oil

½ cup vegetable oil

3 tablespoon finely grated parmesan cheese

Freshly ground black pepper

3 bread

3 romaine lettuce

Parmesan, for serving

CLASSIC CAESAR SALAD PREPARATION:

DRESSING:

Chop anchovy fillets and garlic finely with the knife and make it a paste ,then put into a bowl.

Then put egg yolks, lemon juice and mustard in the bowl and whisk well.

After that add olive oil and vegetable oil gradually and whisk well until it turns into thick and glossy paste.

Then, put parmesan and whisk.

Finally, mix salt, pepper and more lemon juice as per taste.

HOW TO MAKE CROUTONS:

Cut the bread into fine small pieces (you can also tear bread into small pieces).

Then, preheat oven to 375 degree.

Then, mix bread pieces with olive oil on a baking sheet.

Now, bake until turns golden, 10-15 minutes.

FINAL PREPARTION OF CLASSIC CAESAR SALAD:

Put whole romaine leaves in a large bowl. Shave the parmesan with a vegetable peeler and put it in the bowl.

Now, mix dressing, lettuce and croutons together until mix properly.

Then , add some parmesan on top of salad.

Your classic caesar salad is ready.

Finally , serve chilled or at room temperature.

SERVING SIZE: 4-6 serving

PREPARATION TIME: 30 minutes

TOTAL TIME: 30 minutes

TIPS:

Avoid it if serving it to very young, very old, pregnant or immune compromised because of the risk of salmonella in raw eggs.

And if you don’t want to use raw eggs, you can also replace it with mayonnaise or you can use pasteurized eggs.

If anchovies are not available, you can also use a teaspoon of Worcestershire sauce in the dressing.

Hope you like this recipe.

COLESLAW SALAD

When we talk about salad, there are many types of salads that we have not eaten but heard their name. Coleslaw salad is basically a cabbage salad. It’s called “koolsla” in Dutch .“Kool” means cabbage and “slas” means salad. This is a very popular dish in America. However, if we buy commercially prepared coleslaw it can have unhealthy ingredients like hydrogenated oils and a considerable amount of salt and sugar in it. So, it is a better option to prepare it at home with healthy ingredients to get the most health benefits. It is a very simple and tasty recipe.

INGREDIENTS:

finely chopped cabbage (red or green) 1/2
finely chopped carrot 1
grated onion 1/2
salt 1 teaspoon
sugar 2 teaspoons
black pepper 1 teaspoon
mayonnaise 1/2 cup (use veg mayo if you are vegetarian)
apple cider vinegar 1 tablespoon

METHOD OF MAKING COLESLAW SALAD

DRESSING PREPARATION:

In a bowl, add sugar, salt, black pepper powder, apple cider vinegar, and mayonnaise altogether and mix well.

SALAD PREPARATION:

Now, put cabbage, carrot, and onion in the bowl and mix well with the dressing until dressing coats properly.
Then transfer it to a serving plate or bowl and serve chilled for better taste.

BENEFITS OF CABBAGE:

Helps fight breast cancer because cabbage contains molecules called isothiocyanates which are especially known for their anti-cancer properties.
A great antioxidant as it is rich in polyphenols which are recognized for their antioxidant property.
It contains a good amount of essential fatty acids (EFAs) which help in fighting inflammatory conditions.
A wonderful source of vitamin K which give strength to our bones.
It has a great detoxification property and helps in weight loss.
Also, it is high in fibers and rich in vitamin C.

TIPS FOR EATING COLESLAW SALAD

Alternatively, you can use mayonnaise in place of natural yogurt which provides equal creaminess and gives fewer calories.

Also, you can add thinly chopped vegetables of your own choice like apple, radish, or celery.
You can try different herbs and spices as they give you more flavor and nutritional richness.
It can also be consumed with french fries, sandwiches, barbeque meats, and hotdogs.
Avoid too much consumption because it can cause flatulence and bloat.

HOPE YOU LIKE THE RECIPES!

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