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High Protein Paneer vegetable poha tikki is an easy and quick cottage snack made with a handful of ingredients like poha, Indian cottage cheese, vegetables, and seasonings. It makes for a good teatime or evening snack served with a side of green chutney. Poha or flattened rice is another ingredient, which has innumerable uses in Indian cuisine. So much that it is not just the name given to a form of rice, but also a complete dish called Kanda Poha in Maharashtrian cuisine. Along with it, paneer is used, which is also a good dairy product, mostly used for weight loss due to its high protein content.
However, in this post, I have shared a very easy and tasty North India style snack made with poha, mixed paneer, veggies, and spices – the Poha Cutlet. This can be referred to as poha tikki and is also a vegan-friendly recipe. These cutlets or tikkis of flattened rice also make for a super yummy appetizer for your parties and get-togethers.
Ingredients
50 gm Poha
100 gms of low-fat paneer
¼ th cup grated Carrot
¼ th cup grated Capsicum ( can take veggies of your choice)
¼ tsp chili powder
½ tsp garam masala powder
Salt to taste
Method
Wash and soak poha for 8-10 minutes. Now strain and remove excess water.
Add to a bowl poha, grated paneer, capsicum, and carrot.
Now add chilly powder, garam masala powder, and salt.
Mix well and make 5 tikkis out of it.
Brush the pan with oil/ghee and place the tikki on it and cook for 3-4 minutes on each side. Paneer Poha vegetable tikki is ready to serve. Serve with green chutney and enjoy this high-protein meal.
Hara Bhara Kabab can be a healthy snack when prepared right. The use of nutritious items like sprouts, peas, and paneer makes them a good source of iron, protein, fiber, and other essential nutrients. To make them even healthier, consider air-frying them or cooking them in a nonstick pan instead of deep frying. Sprouted moong is a low-calorie, high-fiber food, making it a great addition for those aiming to lose weight. And so is paneer, which is full of protein, which has a high satiety value, which makes us feel full for a longer time, and so helps in weight loss.
This snack recipe is really mouth-watering and can easily be cooked at home. as been made with a few ingredients, this easy recipe can be made without taking too much valuable time. A surprising fact about this dish is that one can pack it in kids’ tiffin as well to serve them with something healthy and filling. Try this breakfast recipe right away! Tried making a healthy and tasty snack, which came out really well, so sharing this recipe with all to try a high-protein, healthy snack.
Ingredients
50gm sprouted moong
50 g low-fat paneer
1/2 cup peas
5 cashews (optional)
1 small Capsicum (cut into small pieces)
Half tsp red chilli powder
Half tsp garam masala powder
Salt to taste
Method to Prepare Hara Bhara Kabab
Add sprouted moong and green peas in a mixer grinder jar and make a smooth paste.
Pour the mixture into a bowl.
Now add grated paneer and capsicum to the bowl.
Now add red chilly powder, Salt, and garam masala powder and mix well.
Make 5 tikkis out of the mixture. Brush the pan with oil/ghee and place the tikkis on it. Place 1 cashew on each tikki and cook for 3-4 minutes on each side.
Hara bhara kabab is ready to serve. Serve with green chutney and enjoy this high-protein meal.
This high-protein chela offers a large amount of nutritional benefits, especially a high amount of protein. Green gram dal provides protein and essential amino acids.. Besan contains fiber, which aids digestion and promotes healthy gut bacteria. Paneer (Indian cottage cheese), cheese cubes, and besan (gram flour) offer various health benefits, primarily due to their high protein content and low glycemic index. Besan flour base pizza with paneer, for example, is a great option for managing blood sugar levels and promoting weight loss due to its slow release of carbohydrates.
Gram dal adds protein, essential for muscle repair and overall health. And same as paneer and cheese, which have a good amount of calcium, essential for bone health. Paneer also contains vitamins like A and D, which support various bodily functions, and also Paneer is a good source of tryptophan, a precursor to serotonin, which helps regulate mood and reduce stress.
Likewise, Cheese can be a source of vitamin D, which supports calcium absorption and immune function. Combining besan, paneer, and vegetables in a pizza provides a variety of nutrients, including protein, carbohydrates, and vitamins. So this pizza not only nutritious but is also delicious. Pizzas are easy to make, versatile, and can be customized with various vegetables and spices.
Ingredients
50gm paneer
50gm besan flour
1 cheese cube
1 Capsicum
1/4 bowl of corn
Oregano, chilli flakes, salt
1 tbsp Green chutney (homemade)
Salt to taste
Method of Preparing High Protein Pizza
Add besan flour to a bowl. Add the salt, flour, water, turmeric, pepper, and chili flakes and mix to make a smooth batter.
Dice the vegetables finely and chop the paneer into small pieces.
Use a tissue to ensure the bottom of the pan is coated well with oil. And add about a ladle of the mixture into the pan, now spread green chutney evenly once the base starts cooking.
Now spread all the veggies, corn, and paneer pieces all over the cheela and grate cheese cubes over it. Now sprinkle oregano and chili flakes.
Switch off the flame and cover it with a lid for two minutes. High-protein paneer cheese pizza is ready to serve. Enjoy….
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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Muskmelon drink is a healthy, refreshing, nutrient-rich beverage juice recipe. It is a versatile juice as it can be made in different textures and consistencies, and is a popular choice for the iftar feast during the holy month of Ramadan. It is also known for its simplicity and can be prepared within minutes with basic ingredients. In addition, it is also known for its medicinal and health aspects. It is rich in Vitamins A & C, which help to improve immunity and also help to quench dehydration. Muskmelon is also low in calories with a good amount of protein, and hence an ideal choice for weight losers. It has an abundant source of antioxidants, thus helping repair damaged cells.
Along with it, Gond katira and sabja seeds are added, which are popular in summer drinks and remedies, particularly for their cooling and hydrating properties. While water is always king, sometimes you crave a refreshing beverage with a little more pizazz. It is a good source of fibre, which can aid digestion and promote a healthy gut. This is especially beneficial during summer when dietary changes and irregular schedules can impact digestion. So let’s try this healthy drink and stay cool and nutritious this summer
Ingredients
1 Musk melon
1 tbsp Gond Katira
1 tbsp Sabja Seeds
1 tsp Lemon juice
A few mint leaves
Ice cubes
(Stevia leaves optional)
Preaparation
Soak sabja seeds and gond katira in 2 different bowls overnight or for 4-5 hrs. Peel the skin of the muskmelon, scoop out the seeds, and roughly chop it. and blend, adding water if required.
Drain the excess water from the sabja seeds and gond katira. Take a mixer and add soaked gond katira, mint leaves, and chopped musk melon. Blend it until smooth.
Squeeze half a lemon into the drink and stir it well. Can add stevia for added sweetness(optional).
Platelets count can affect the overall health of the body, leading to complications such as intestinal bleeding or cerebral hemorrhage. Therefore, it is crucial to adopt measures to increase platelets count, such as using medications or adjusting dietary habits. Increasing platelets count through diet is a natural, safe method that avoids unwanted side effects.
First, we will discuss what platelets are and the signs of a low platelets count.
Blood contains various types of cells, each serving a different purpose. These include red blood cells, white blood cells, and platelets. Platelets help the blood clot during injuries or bleeding anywhere in the body. To keep platelets functioning properly, individuals need to maintain good overall health.
However, certain situations can suddenly lower the platelet count and impact overall health. Viral fevers, dengue fever, bone marrow disorders (such as leukemia or lymphoma), chemotherapy, cirrhosis, an enlarged spleen, specific medications, and excessive alcohol consumption can all reduce platelet levels. Symptoms of low platelet count usually appear only when the count drops significantly. At mild levels, people often experience no symptoms.
A healthy platelet count usually ranges from 150,000 to 450,000 platelets per microliter of blood. This range can vary based on your age, sex, and race. When the platelet count drops below 150,000 per microliter, it increases the risk of excessive bleeding. Common symptoms of a low platelet count include tiny reddish-purple spots (petechiae), often appearing on the lower legs, bleeding from minor injuries that doesn’t stop after 15–20 minutes, easy bruising, nosebleeds, bleeding gums, fatigue, blood in the urine or stool, and heavy menstrual flow.
What to Eat to Increase Platelet Count?
Platelets can be increased by eating a healthy diet that includes fruits rich in nutrients like vitamin C, folate, and iron. However, some fruits have antiplatelet properties that prevent the grouping of these blood cells, so should be avoided by people concerned with having a low platelet count.
Folate
Folate, a type of B vitamin, supports the production of blood cells and helps increase platelet count. Folic acid serves as the synthetic form of folate. Adults need at least 400 mcg of folate daily, while pregnant women need 600 mcg per day. Foods rich in folate or folic acid include dark leafy greens, beef liver, fortified breakfast cereals, dairy products, and rice.
Consuming excessive amounts of folic acid from supplements can interfere with vitamin B12 function. However, eating a variety of folate-rich foods poses no health risks.
Foods rich in vitamin B12
Vitamin B12 plays a crucial role in forming red blood cells. Low levels of vitamin B12 can reduce platelet count. Individuals aged 14 and older need 2.4 mcg of vitamin B12 per day, while pregnant and breastfeeding women need 2.8 mcg per day.
Animal-based products like beef and beef liver, eggs, salmon, tuna, clams, shellfish, and dairy products provide vitamin B12. Vegetarians can get vitamin B12 from foods such as fortified cereals, almond milk, oranges, soy milk, and similar alternatives to supplement their daily intake.
Foods rich in vitamin C include citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts.
Foods rich in vitamin C
Vitamin C strengthens the body’s immune system. It also supports proper platelet function and boosts iron absorption, which plays a vital role in platelet health. Many fruits and vegetables provide a rich source of vitamin C, including broccoli, citrus fruits (oranges, grapefruits), kiwi, mango, pineapple, tomatoes, pomegranate, strawberries, and bell peppers. High temperatures can destroy vitamin C, so try to eat these foods raw whenever possible.
Foods rich in vitamin D
Vitamin D plays an important role in the function of bones, muscles, nerves, and the immune system. Additionally, it is essential for the function of bone marrow cells, which produce platelet and other blood cells. The body can produce vitamin D through sunlight exposure. However, not everyone gets enough sunlight daily, especially during the winter months. Adults aged 19–70 require 15 mcg of vitamin D per day.
To increase platelet count, vitamin D can also be obtained from dietary sources. Foods rich in vitamin D include egg yolks, salmon, tuna, mackerel, cod liver oil, yogurt, fortified breakfast cereals, orange juice, soy milk, and mushrooms.
Foods rich in vitamin K
Vitamin K is crucial for blood clotting and bone health. The recommended daily intake of vitamin K is 120 mcg for adult men aged 19 and older and 90 mcg for adult women. To meet these requirements, consuming foods such as turnips, broccoli, kale, spinach, soybeans, soybean oil, and pumpkin.
Foods Rich in Iron
Iron is a vital component for red blood cells and platelets. It can help increase platelet count in individuals with iron-deficiency anemia. Men over 18 years old and women over 50 years old need 8 mg of iron per day, while women aged 19–50 require 18 mg per day. Pregnant women need 27 mg of iron daily.Incorporating iron-rich foods into the diet can help increase platelet count.
Foods high in iron include oysters, beef liver, fortified breakfast cereals, lentils, tofu, dark chocolate, and pumpkin seeds. Consuming iron-rich foods with vitamin C enhances absorption. However, avoid consuming calcium-rich foods or taking calcium supplements at the same time as iron-rich foods, as this may hinder iron absorption.
Several foods that increase platelets count
Papaya Leaf Extract
Scientific studies suggest that papaya leaf extracts can help increase platelet count. If you’re looking for ways to boost platelet count during dengue fever, many people use papaya leaf extract as a home remedy in such cases.
Green Leafy Vegetables
Green leafy vegetables have long been hailed as nutritional powerhouses when promoting optimal health. They are some of the best foods to increase platelet count. Packed with various vitamins and minerals, they offer many advantages for our overall well-being.
“Green leafy vegetables like kale, spinach, and asparagus help increase platelet count because they are rich in folic acid. Folic acid supports the body’s cell division process, which directly aids in raising platelet levels.”
Animal-based Food Diet
Vitamin- B12 is necessary for boosting the health of red blood cells and maintaining overall well-being. The lack of Vitamin B-12 is sometimes linked to lower platelet cell count. Beef, beef liver, eggs, and fish contain Vitamin B-12, and other food may be used to increase platelet count.
Pomegranate
Pomegranate seeds are rich in antioxidants, making them one of the essential foods that boost platelets. This fruit has various health benefits. It reduces inflammation and muscle damage, improves blood circulation, and helps boost immune health in general. So, include fresh pomegranate juice to boost your immune system.
Berries and Kiwi
“Raspberries, goji berries, blackberries, blueberries, and strawberries pack a powerful antioxidant punch, making them excellent fruits for increasing platelet count. A clinical study found that moderate berry consumption boosts both platelet levels and HDL (commonly known as ‘good cholesterol’). Their high polyphenol content enhances platelet production. Kiwi fruit, rich in vitamin C, also supports platelet production and improves their function.”
Hence, Kiwi may qualify as food that boosts platelets. Laden with essential nutrients like potassium, vitamin K, and E, it notably enhances overall well-being. Kiwi is also rich in antioxidants that act as a shield, guarding against platelet and blood cell degradation, thereby prolonging the lifespan in the bloodstream.
Carrots and Beetroots
These vegetables are packed with antioxidants, vitamins, and minerals, offer numerous health benefits, and are some of the best foods to increase platelets. One notable nutrient found in these vegetables is folate, which supports the production of healthy blood cells, including platelets. Additionally, their antioxidant properties also help protect cells from damage.
Pumpkin
Pumpkin is an incredible food that boosts platelets due to its high vitamin A content. This essential nutrient stimulates the production of platelets in the bone marrow.
Moringa Soup, a delicious, easy to-make, comforting and highly nutritious. It has huge benefits like anti-inflammatory and immune-strengthening benefits,good for skin,hair.
Drumstickis one of the healthy vegetables that you can include in your diet. It is rich in vitamins, anti oxidants which helps in curing common cold, flu. The anti-inflammatory and anti-bacterial properties of drumstick helps in relieving from asthma, cough, other respiratory problems.
Ingredients-
1.Drumstick- 2 large Drumsticks cut into long pieces & sliced in half
2.Garlic-6-7 clove
3.Onion-1 finely chopped
4.Tofu-200gm
5.Beans-4 tsp chopped
6.Carrot- 1 chopped
7.Green bell peppers-1 chopped
8. salt-as per taste
9. blackpepper-1/2 tsp
10. Mixed herbs-(rosemary,thyme ,oregano)-1/2 tsp
11. 2 teaspoons ghee/oil
Method:-
How to make Morning puree-
In a pressure pan, add 2 cups of moringa stalks or drumsticks
2.Add enough water to cover the ingredients and pressure cook for 4 whistles (or 5 minutes on low after first whistle)
Mash the moringa and other pressure cooked ingredients in the strainer well using a ladle or large spoon to extract all the pulp through the sieve.
Add water if required to get as much of the pulp
Stir in salt to taste along with ½ teaspoon haldi to the moringa broth and mix well.
Bring to a boil and simmer for just 2-3 minutes.
How to make Moringa soups-
In a Pan add1 tsp oil,6-7 garlic clove minced,saute 200gm tofu.
add chopped onion,beans,carrorts ,green bell peppers.
Mix in moringa puree
add in seasoning like salt,black pepper,mixed herbs.
Serve hot
Nutritional Value:-
Carbs-7.2 gm
Fat-1.9 gm
Protein-6.7gm
calories-71 cal
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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.
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.
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.
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.
