Vanshree Ghanekar, Author at Fitpiq

Steel cut oats & Moong Uttapam : high protein high fibre breakfast recipe

Steel cut oats & moong uttapam is a very yummy and healthy recipe for breakfast, lunch or dinner. There are many types of recipes prepared from oats. Steel cut Oats moong uttapam is one of them. It is a very healthy as well as an easy breakfast option. You can eat them for lunch or dinner as it is full of dietary fibers & high in plant protein.

Additionally, keep you full for a longer time and helps in weight loss. This recipe is a wonderful combination of important minerals, vitamins, and antioxidants.
Steel cut oats & moong uttapam is low in fat and high in flavors. You can eat it with pudina chutney, coconut chutney, or raw mango chutney.

Steel cut oats are basically oat groats that are cut into half by large steel blades. Steel cut oats have also been called pinhead or coarse cut oatmeal. They are generally less processed than other kinds of oats. These are considered as one of the healthier grains in the world, with many advantages to the health. Apart from this, there are many benefits of oats. It can lower the risk of heart disease by regulating LDL cholesterol level.

Well, Insulin sensitivity is also improved and it helps reduce the blood sugar levels. This is why this whole grain is quite appropriate for those people that are suffering from diabetes and excessive blood sugar problems.

Moong dal is extremely light and high on protein and fibre, it keeps untimely hunger pangs at bay. Presence of these two nutrients- protein and fibre – make moong dal an effective option for weight loss.

INGREDIENTS OF STEEL CUT OATS & MOONG UTTAPAM:

1 Cup Steel cut Oats (soaked for 3 hours)
1 Cup Moong dal (soaked for 3 hours)
¼ tsp Asafoetida
Water as required
1 chopped Onion
1 chopped Tomato
½ chopped Capsicum
½ tsp chopped Green Chilies
Salt to taste
2 tsp coconut Oil
5-7 curry leaves
¾ tsp crushed Ginger
½ tbsp Coriander Leaves

Method to make Oats & Moong Uttapam:

Firstly, Grind soaked moong dal and steel cut oats.
Then add asafoetida, ginger paste & curry leaves to the mixture.
Now mix all the ingredients and add water to make a thick batter.
Keep the batter at rest for 10 minutes.
Now, add onion, tomato, capsicum, green chilies, and salt into the batter.
After that, heat a non-stick pan and grease it with little oil.
Then spread the batter on the pan evenly and cook from both sides until turned golden brown.
Finally, garnish it with coriander and serve hot with any chutney you like.

Macros of oats moong uttapam (1 ):-

Calories: 124 kcal

Carbohydrates: 15.7 g

Protein: 5g

Fat: 5g

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Quinoa Poha – easy to make Healthy Breakfast Recipe

By Vanshree Ghanekar / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Veg Quinoa Poha is very healthy. It is a very rich source of protein, fiber, iron, and this Poha is great gluten-free.

Quinoa Poha is a flavorful healthy Indian-style one-pot dish made with quinoa and fresh-cut vegetables in an Instant cooking pan on stovetop. It can be prepared in less than 30 minutes and is a great lunch box recipe for kids and adults. Quinoa Poha is Vegan and Gluten-Free.

This Poha might seem tedious, but it’s actually as easy as cooking any type of rice. This colorful quinoa Poha is an easy, delicious meal prepared in less than 30 minutes that is low in calories and fat, and very filling especially if you are in a weight-loss program.

How to make steamed vegetables with garlic dressing twist?

Ingredients to make Quinoa Poha

1 cup cooked Quinoa
1/2 cup Onion chopped
5-7 curry leaves
1.5 tablespoon Oil
1 tsp Cumin seeds
Salt to taste
1 tsp Turmeric powder
1 tsp Chili powder
1 tsp Mustard seeds
1/2 cup chopped tomatoes
1 tbsp lemon juice
Coriander for garnishing

Method of preparation:

Heat oil in the cooking pan.

Add cumin seeds & mustard seeds. Let it splutter. Add curry leaves and saute for a few seconds.

Now add onion & tomatoes, saute it for a minute.

Season it with salt and Saute for a minute.

Now add turmeric powder, chili powder. Let it cook for a minute.

Add cooked quinoa to the sauteed veggie mixture. steam for two minutes .

Open the lid, mix it nicely.

Add lemon juice and coriander.

Macros of quinoa poha (1 cup):-

Calories: 184 kcal

Carbohydrates: 25.7 g

Protein: 5g

Fat: 7g

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let’s make Refreshing Drink for glowing skin

By Vanshree Ghanekar / Health Tips, Potassium Rich food and recipes, Smoothies, Weight Loss Recipes

If you have lost that natural glow to stress & age , then its time to indulge in this yummy , healthy refreshing drink for glowing skin. we are going to share the recipe of a concoction using cucumbers , ginger , mint & lemon, that will bring your lost glow back.

Additionally, we all crave for something refreshing to quench our thirst. This 5 minute recipe will leave you feeling hydrated and wanting for more. The goodness of greens and cucumbers makes this drink not only rich in nutrients but also wholesome.

Furthermore , Cucumber’s Potassium And High Water Content Aid Hydrating Effect , Cucumbers Are An Anti-Ageing Superfood. It Relieves Joint Pain (Arthritis /Gout )And Aids In Weight Loss By Keeping Us Full With Its Fiber Content . Cucumber Helps To Prevent Headaches And Fights Cancer With Its Antioxidants Properties. It Helps With Diabetes Management And Blood Pressure Control.

Ginger improves the health of your skin with antioxidants, increased blood circulation, and antiseptic properties. The antioxidants protect the skin from UV rays and slow the breakdown of collagen, making the skin look younger and tighter.

Mint is well known for its high anti-bacterial and anti-inflammatory properties. This makes it potentially an excellent treatment for acne and acne scarring. It is said to thoroughly cleanse the skin and unclogs pores, which are contributing factors to acne.

Lime helps rejuvenate your skin and protects it from infections, thanks to its antioxidant, disinfectant and antibiotic properties.

Sabja seeds naturally detoxify the body and clear our internal system. This keeps our skin looking flawless keeping acne or any kind of breakouts away.

Let’s start with the recipe!

Total time: 5 minutes

Serving: 1

Also try out how to make banana yoghurt smoothie!

Ingredients to make Skin glow drink:

Mint leaves: 4-5

Cucumber: 1 with peel

Ginger : 1/2 inch

lime juice: 1 tbsp

Soaked Sabja seeds : 1 tablespoon

Honey: 1 tsp (optional)

Method of preparation:

In a mixing jar, add mint leaves, chopped cucumber, ginger, lime juice & honey . Blend for 2 minutes until smooth and your easy and quick skin glow drink is ready!
Now add soaked sabja seeds in a glass and pour this drink over. enjoy !!

To make more servings, increase the quantity of ingredients according to your servings and serve chilled!

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How to make Potassium packed smoothie at home

By Vanshree Ghanekar / Health Tips, Healthy Recipes, Potassium Rich food and recipes, Potassium Rich Recipes, Smoothies, Weight Loss Recipes

This Potassium packed Smoothie is creamy, fruity and tasty , made with potassium-rich foods including avocado, coconut water, spinach, orange, and banana.

Moreover this Smoothie is loaded with potassium-rich foods. All the ingredients in this smoothie is high in potassium.

Furthermore , Potassium is a vital mineral and electrolyte that your body needs to maintain normal blood pressure, transport nutrients into your cells, and support healthy nerve and muscle function

Bananas, which are probably the most well-known of the potassium powerhouses, has 422mg of potassium per serving in addition to lots of vitamin B-6 and fiber.

Avocados (one of my favorite additions to smoothies), has 20% of your daily potassium at over 700mg, loads of fiber, and lots of vitamin A.

Superfood spinach carries about 5% of your daily potassium value, but it has tons of vitamin C and A.

Coconut water is great for potassium, clocking in at around 13-17% per cup. It’s also low in calories and has a nice amount of fiber, magnesium, and nutrients.

Citrus fruits like orange offers 10 % of the DV for potassium.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

Ingredients

1 medium-small banana, preferably frozen
1 cup packed fresh baby spinach
1 small avocado, pit and skin removed
1 large orange, juiced
1 cup coconut water
1 teaspoon honey (optional)

Method to make Potassium packed Smoothie

Combine all the Ingredients in a high speed blender, blend well .
Pour in a glass and garnish it with chia seeds .

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ABC juice -a Miracle drink for Liver cleanse & rejuvenate

By Vanshree Ghanekar / Health Tips, Healthy Recipes, Potassium Rich food and recipes, Weight Loss Recipes

ABC juice where A stands for Amla , B for beetroot & C for carrot supports liver function, helps remove harmful substances, and promotes the regeneration of liver cells. It is a natural remedy for achieving healthy and glowing skin. The nutrients in this juice help flush out toxins, reduce inflammation, and give shine naturally.

Beets Are A Good Source Of Antioxidants, Which Fight Inflammation. It Is Rich Source Of Fiber Which Offers Good Digestive Health, Beetroot’s Vitamin C Content Assist In Detoxification, Also It Lower Blood Pressure And Aid Recovery After Exercise. Additionally , Beets Also Activate Phase-2 Liver Detoxification, Assisting The Liver In Excreting Harmful Substances From The body.

Amla is rich in vitamin c which boosts our immunity.

Carrot is good source of vitamin A & offers several benefits in conditions like diabetes , cancer , liver and heart diseases.

ABC juice has nutrients like Zinc, Potassium, Calcium, Copper, Iron, Manganese, and Vitamin A, B6, C, D and E that together makes a health enriching juice.

INGREDIENTS OF ABC JUICE :

Beetroot-1 medium size
Amla -2 Whole
Diced carrot – 1 cup
Himalaya pink salt/ salt according to your taste
Lemon- half tablespoon
Water (250ml)

METHOD TO MAKE ABC JUICE:

Firstly, grate beetroot and Amla and keep aside.
Afterwards, add diced carrot and grated amla , beetroot with water in a blender and blend till it becomes smooth.
Properly strain it into a bowl.
Add a desired amount of Himalayan pink salt or regular salt, along with half a tablespoon of lemon juice. Mix the ingredients thoroughly.

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Ashgourd Juice (Winter Melon / safed petha ) – a perfect drink for Detox & weight loss.

By Vanshree Ghanekar / Healthy Recipes, Potassium Rich food and recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Ashgourd Juice (Winter Melon / safed petha ) – a perfect drink for Detox & weight loss is believed to offer various health benefits. It is rich in vitamins, minerals, and antioxidants, contributing to:

Hydration: Ashgourd has a high water content, aiding in keeping the body hydrated.

Digestive Health: It may help with digestion and alleviate digestive issues due to its fiber content.

Weight Management: Ashgourd is Low in calories and high in fiber, ashgourd juice might support weight management by promoting a feeling of fullness.

Detoxification: Some consider ashgourd juice as a detoxifying agent, helping to flush out toxins from the body.

Skin Health: The presence of antioxidants in Ashgourd juice may contribute to healthier skin by combating oxidative stress.

Blood Sugar Control: Some studies suggest that ashgourd may have a positive impact on blood sugar levels.

Blood Pressure Regulation: Potassium in ashgourd is beneficial for maintaining healthy blood pressure levels.

Always consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have underlying health conditions.

INGREDIENTS OF DETOXING ASHGOURD JUICE :

Diced Ashgourd ( safed petha) – (2-3 cups)
Himalaya pink salt/ salt according to your taste
Lemon- half tablespoon
Water (250ml)

METHOD TO MAKE DETOXING ASHGOURD JUICE:

Firstly, wash the Ashgourd thoroughly and cut it into small pieces.
Afterwards, add diced Ashgourd and 250ml water in a mixture and blend till it becomes smooth.
Properly strain it into a bowl.
After nicely strained, add a desired amount of Himalayan pink salt or regular salt, along with half a tablespoon of lemon juice. Mix the ingredients thoroughly.
- Here is your DETOXING ASHGOURD JUICE is ready .. enjoy it and make your lifestyle little bit health conscious.
- If you are struggling shedding weight. You can talk to us by taking this assessment: Click here
- For more information click here.

Digest & Detox with CCF Tea

By Vanshree Ghanekar / Health Tips

CCF Tea offers several potential health benefits. Firstly, it improves digestive health. The combination of Cumin , Coriander and Fennel in the tea aids digestion, relieves bloating, indigestion and flatulence.

Moreover, it promotes healthy digestion and reduces digestive discomfort. This tea acts as an expectorant, alleviating respiratory problems such as cough, congestion, and bronchitis. It soothes respiratory passages and promotes easier breathing.

Furthermore, Cumin , coriander and fennel contain compounds with anti-inflammatory properties. This helps in reducing inflammation and alleviating associated discomfort. The tea, combined with Cumin, coriander and Fennel, serves as a rich source of antioxidants. These antioxidants protect the body against damage caused by free radicals, reducing the risk of chronic diseases and promoting overall well-being.

Lastly, it promotes relaxation the aromatic blend of cumin , coriander and fennel in tea creates a calming and soothing effect. Sipping on this tea can help relax the mind and body, promoting a sense of tranquility and reducing stress.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

Ingredients

½ teaspoon cumin seeds (jeera)
½ teaspoon coriander seeds (Dhaniya)
½ teaspoon fennel seeds (sauf)
4–5 cups water

Instruction to make CCF tea

Heat the water in a stainless steel pot over high heat.

Add the seeds. Allow the tea to boil for 5 to 10 minutes, depending on the preferred strength.

Strain out the seeds, place in an insulated thermos, and sip throughout the day.

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How to make Ragi vegetable soup at home

By Vanshree Ghanekar / Breakfast Recipes, Health Tips, Healthy Recipes, Soups

The Ragi vegetable soup is easy, healthy, and delicious. Ragi vegetable soup is super quick to make. It just takes 20 minutes from start to finish to make a large pot of flavorful and hearty soup. The vegetable soup can be made with any vegetables of your choice. The taste and flavor of the soup depend on the vegetables and spices used, so make the right choices.

Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.

The Ragi vegetable soup can be made almost every day in the winter, and it is so damn healthy and comforting! It is a bit mild taste-wise, so you can always add more pepper or chili flakes for that kick.
Also, you can add croutons too! So go give this one a try and thank me later.

INGREDIENTS FOR RAGI VEGETABLE SOUP

Chopped Onion – 1
Carrot – 1/2
5-10 French Beans
Some Broccoli
Beetroot – 1/2
Garlic Clove 2-3
Ginger -1/2 Inch
Ragi flour -2 tbsp
Salt as per taste
Olive Oil -1 Teaspoon
Water 2- 2½ – Cups
1/4 – Teaspoon black pepper powder
Lemon – half
fresh corianer leaves

METHOD FOR RAGI VEGETABLE SOUP

Wash and peel carrots & beetroot, finely chop and keep it aside
Take ginger and garlic clove , crushed it in mortar & pestle.
Take green bean, onion and broccoli cut them into fine pieces.
Take a cooking pan , add oil and ginger garlic paste , now Add all the veggies and saute them.
Now add 2 and 2½ glass of water in pan and salt according to taste.
Let it boil for 10 minutes , now add 2 tbsp of ragi flour( dissolved in half cup of water).
After completing the cooking time , garnish it with fresh coriander and squeeze of lemon.
Healthy Ragi vegetable soup is ready to serve.

MACROS (1 BOWL SOUP)

Protein : 3.8g

Fat : 5.6g

Carbohydrate : 21.6g

Calories : 154kcal

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How to make Almond Milk using Almond Butter

By Vanshree Ghanekar / Health Tips

Almond milk is a dairy-free alternative that offers several potential benefits. It is rich in vitamins and minerals, low in calories, and may contribute to heart health. Additionally, almond milk is suitable for those with lactose intolerance or dairy allergies.

Furthermore, Almonds are nutritious and offer various health benefits. They are a good source of healthy fats, including monounsaturated fats. Almonds are rich in vitamin E, which acts as a potent antioxidant, and they provide essential minerals such as magnesium and copper. Consuming almonds may contribute to heart health, support weight management, and help regulate blood sugar levels. Additionally, they contain fiber and protein, making them a satisfying and nutritious snack.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

Ingredients

1 tablespoon unsweetened Almond Butter
1/2 tsp Vanilla Extract ( Optional )
2 Cups of water
1/2 tsp Stevia ( Optional)
A pinch of Salt

Instruction to make Almond Milk

Either grind roasted almonds with a pinch of salt to prepare unsweetened Almond butter or use 1 tablespoon unsweetened almond butter procured from market.
In a smoothie Jar, combine Water , Almond butter , vanilla extract , stevia with a pinch of salt.
Pour it into into the cup.
Your quick and yummy Almond Milk is ready to be served. Start your day with this instantly made breakfast option with goodness of health.

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How to make Garlic Milk at home

By Vanshree Ghanekar / Health Tips

Garlic Milk offers several potential health benefits. Firstly, It is very effective remedy for variety of conditions like Sciatica, low back pain , chronic fever etc as it contains anti inflammatory compounds. The combination of Garlic & Milk helps relieves indigestion, bloating, and cramps.

Morever, it prevents harmful free radicals from forming in the bloodstream and can be used as a means to reduce cholestrol. This acts as an expectorant, alleviating respiratory problems such as cough, congestion, and bronchitis. It soothes respiratory passages and promotes easier breathing.

Furthermore, Garlic contain compounds with anti-inflammatory properties. This helps in reducing inflammation and alleviating associated discomfort. Garlic Milk serves as a rich source of antioxidants. These antioxidants protect the body against damage caused by free radicals, reducing the risk of chronic diseases and promoting overall well-being.

Lastly, it promotes relaxation the aromatic blend of Garlic and Milk creates a calming and soothing effect. Sipping on this can help relax the mind and body, promoting a sense of tranquility and reducing stress.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

Ingredients

1 teaspoon crushed Garlic ( 3 to 4 Garlic cloves)
1/4th Cup Milk
1 Cup of water

Instruction to make Garlic Milk

Crush Garlic slightly using a mortar and pestle to release flavors.
In a small saucepan, combine Garlic , Milk and water.
Place the saucepan on medium heat and bring the it to a boil with continous stirring.
Reduce the heat to low and let it simmer for 5 minutes to infuse flavors by reducing it to half.
Remove the saucepan from heat and strain.
Pour it into into the cup and serve hot.

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