Fitpiq Team Archives

How to Make Healthy Winter Moringa Soup

By Annie Katare / Fitpiq Team, Health Tips, Healthy Recipes, Soups, Winter Recipes

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

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 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:

For more recipes: Click here https://fitpiq.com/how-to-prepare-drumstick-soup/

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How to make soya paneer pancake

By Raj Kumari / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Soya Paneer Pancake is a healthy and nutritious pancake recipe made with soy flour, paneer, 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 fiber, thanks to the soy flour and paneer. However, people with a dairy or soy allergy should avoid this dish.

INGREDIENTS

1 cup soya flour: 120gms – 1/2 cup paneer, crumbled: 50gms – 1/2 teaspoon cumin powder: 2.5gms – 1/2 teaspoon coriander powder: 2.5gms – 1/4 teaspoon red chili powder: 1.25gms – Salt to taste – Water, as needed: 100ml – Oil, for cooking: 10ml

PREPERATION

1. In a large mixing bowl, combine the soya flour, crumbled paneer, cumin powder, coriander powder, red chili powder, and salt.

2. Add enough water to make a smooth batter. The batter should be of pouring consistency.

3. Heat a non-stick pan or griddle over medium heat. Brush some oil on the pan.

4. Pour a ladleful of the batter onto the hot pan and spread it into a circle.

5. Cook for 2-3 minutes until the bottom is golden brown. Flip the pancake and cook the other side for 1-2 minutes.

6. Remove the pancake from the pan and repeat the process with the remaining batter.

7. Serve hot with chutney or sauce of your choice.

NUTRITIONAL VALUE PER SERVING: –

Calories: 140 kcal
– Protein: 10g
– Fat: 6g
– Carbohydrates: 10g
– Fiber: 4g

How to Make Healthy Paneer rolls

By Annie Katare / Festival Recipes, Fitpiq Team, Health Tips, Winter Recipes

This Recipe is Highly liked and popluar with Kids and teenage.

This is easy to carry and healthy dense nutrients dish . Paneer roll is also referred to as a paneer wrap, paneer Kathi roll and paneer Frankie.This Recipe is rich in essential phytonutrients, iron, and fibre that helps improve digestion, relieve constipation and maintain a healthy gut.

Ingredients:-

1. Thick curd -1/2 cup

2.Turmeric powder- 1/4 tsp

3.Ginger garlic paste-1 tsp

4.Red chilli-3/4 tsp

5.Dried fenugreek leaves -1/2 tsp

6.Paneer cubes -1 cup

7. Onion Rings -1/2 cup

8.Capsicum cubes -1/2 cup

9.oil-1 tbsp

10.Rock salt-1 tsp

11.Flour (wheat 30% + 70% jaun/jowar)-1 cup

12. Boiled spinach-1 tbsp

Procedure:-

Firstly Combine paneer cuber, onion rings,capsicum cubes and marinate in a bowl with hung curd,turmeric,rock salt,ginger garlic paste,lemon juice, dried fenugreek leaves and red chilli powder.
Keep aside to marinate for 30 minutes.
Cook the marinated paneer capsicum on medium flame for 4 to 5 minutes and keep aside.
Make a chapati of Mix flour and stuff with marinated paneer , capsicum and boiled spinach(pureed). Arrange onion rings on it
Roll the chapati and Paneer roll is ready.
Serve Paneer roll with green chutney.

Nutritional Value Of Paneer Roll-

Carbs-29 gm

Fat-20 gm

Protein-15gm

calories-344cal

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How to Make High Protein rich Soya Paneer Pancakes

By Annie Katare / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Winter Recipes

This is healthy starter recipe, which will serve you a complete nourishment.It provides a high-quality protein source, essential for muscle repair and growth, boost our immunity and aids in healthy digestion.

This is fiber rich,filling and wholesome dish.

This healthy recipe is for all age group.

Ingredients-

Jowar flour-1/2cu

Urad dal -1/2cup

Soya flour -1/2 cup

Cucumber, grated- 3Tbsp

Paneer, grated (prefer home made)-1/2 cup

Coriander leaves, chopped -1 tbsp

Green chillies, chopped -1/2 tsp

Onion, chopped -1 tbsp

Salt -to taste

Serving Size:1-2

Procedure:

Firstly Combine the jowar, urad dal and soya flours and salt with 2 cups of water in a bowl.
Than Mix well to make a thin batter.
Fold in the cucumber, paneer, green chillies and coriander.
Heat a pan and grease it with oil.
When hot, pour a spoonful of batter and spread it to make a mini pancake.
Cook on a medium flame until both sides are golden brown in colour.
Serve hot with green chutney

Nutritional Value Of Soya Paneer Pancakes

Carbs-7 gm

Fat-3 gm

Protein-3 gm

calories-67 cal

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Nutritional Value:-

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Ingredients:-

Preparation:-

Nurtritional value per 100 grams:-

Ingredients: –

Preparation: –

Nutritional value per 100 grams:

Ingredients: –

Preparation: –

Nurtritional value per 100 grams:

Ingredients: For Koftas:

Ingredients: For Gravy:

Prepration

Nurtritional value per 100 grams:-

Ingredients:-

Preparation:-

Nurtritional value per 100 grams:-

Ingredients:

Preparation:

Nutritional Value per Serving:

INGREDIENTS

PREPERATION

NUTRITIONAL VALUE PER SERVING: –

Procedure:-

Nutritional Value Of Paneer Roll-

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Ingredients-

Procedure:

Nutritional Value Of Soya Paneer Pancakes