Fitpiq Team Archives - Page 2 of 6

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 other healthy soup recipes–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:

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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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How to make Tasty Beans And Vegetable Wrap

By Annie Katare / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

This is An Wholesome snacks which is ideal for all the age group.

The best part of wraps is it is easy to carry and quick to make.

It contains vary high amounts of dietary fiber, high amounts of vitamins and protein. Beans benefits are good for heart disease, prevention to fighting cancer and lowering cholesterol and wight in between.

veggies in wraps makes the dish fiber rich which is good for digestion.

Ingredients :-

1.Beans-1 cup cooked

2.Broccoli/Cauliflower florets, blanched and chopped- 1/2 cup

3.Onion-chopped -1/4 cup

4.Capsicum-slice -1/4 cup

5.Tomato, chopped -1/4 cup

6.Ginger- green chilli paste- 1/2 tsp

7.Oil-1 tsp

8.Garlic finely chopped-1 tsp

9.Salt to taste

10.Black pepper, ground to taste

11.Any millet roti (jaun/ jowar/ ragi/ amaranth/ oats/ bajra) 1

Procedure-

Firstly Heat the oil in a pan. Add garlic and saute over a high flame for few seconds.
Add ginger-garlic paste, onions, capsicum, broccoli, beans, tomato and saute for 2 minutes, while stirring continuously.
Add salt, pepper and water (1tbsp) and simmer till the water evaporates.
Divide the stuffing into 4 equal portions and keep aside.
Make Jaun/ Jowar/ Ragi/ millet roti
Now add mixture as filling Over the roti and roll it.
Serve hot.

Nutritional Value Of Beans and vegetable wrap

Carbs-34 gm

Fat-13gm

Protein-11 gm

calories-291 cal

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Refreshing Beetroot, Apple, and Carrot Drink Recipe For Vibrant health

By Sneha Chopra / Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Potassium Rich Recipes

Introduction

Introducing our invigorating Beetroot, Apple, and Carrot Drink- a blend of nature’s finest. This vibrant

Ingredients

Method

How to Make healthy Quinoa Tabbouleh

By Annie Katare / Breakfast Recipes, Celiac Disease, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes

Quinoa Tabbouleh is rich magnesium, potassium, iron, fiber, and folate, a vitamin that are low in many people’s diets. It is rich in fiber helps in reducing inflammation,reduces cholesterol .

It is good for weight loss and celiac disease.

Ingredient list:-

Quinoa -1/2 cup
Green onions, sliced -2
Tomato, chopped-1
Peas, boiled- 1/2 cup
Coriander, chopped-fistful
Walnuts, chopped (optional) -2 tbsp
Olive oil 3 tbsp
Mustard Sauce -1 tsp
Garlic, crushed-2 pods
Lime juice-from 1/2 lemon
Salt-to taste
Black pepper powder-to taste

Serving Size:1 Bowl

Procedure:

Firstly Prepare quinoa by rinsing thoroughly and boiled in one cup of water.
When quinoa is done. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
Add the chopped vegetables, coriander and parsley. Mix together gently.
For dressing, mix 3 tbsp of olive oil, 1 tsp of mustard sauce, 2 pods crushed garlic, 1/2 lime juice, salt and black pepper powder.
Pour dressing into quinoa veggies mixture and mix well.
Toast walnuts in a pan, chop roughly (after cooling) and toss into the tabbouleh.

Nutritional Value Of Quinoa Tabbouleh –

Carbs-9 gm

Fat- 7 gm

Protein-2 gm

calories-108 cal

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How to Make Healthy channa dal and cabbage tikki

By Annie Katare / Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Winter Recipes

This tikki is very healthy,easy to cook and delight. This is really mouth-watering dish.

This is rich in protein,fiber.It can curb your hunger pangs and keep you well-nourished. This dish is packed with many vitamins, minerals and antioxidants, essential for your overall health.

Ingredients-

1.Channa Dal (soaked for 6-8 hours)-1/2 cup

2. Cabbage (chopped)- 1/2 cup

3. Green chilly- 1

4. Mint Leaves (chopped) -2 tbsp

5. Turmeric Powder – 1/4 tsp

6.Cumin seed powder-1/2 tsp

7. Curd -1 tbsp

8. Gram flour (Besan)-1 tbsp

9 .Rock Salt -To taste

10. Oil -1 tsp

Serving Size: 4

Procedure:

Firstly Combine the Channa Dal, green chillies and 2 tbsp of water in a mixer and blend to a coarse paste.
Transfer the paste into a bowl, add all the remaining ingredients and mix well.
Divide the mixture into 4 equal portions and keep aside.
Now Heat a tawa/pan and grease it using 1/4 tsp of oil.
Shape the mixture into flat round tikkis and immediately cook it on the pan on low flame.
Add the remaining oil and cook all the tikkis till they turn golden brown in colour from both the sides.
Serve hot with mint and coriander chutney.

Nutritional Value Of Channa dal and cabbage tikki –

Carbs-11 gm

Fat-5 gm

Protein-4 gm

calories-107 cal

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Fitpiq Team

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

Ingredients :-

Procedure-

Nutritional Value Of Beans and vegetable wrap

Introduction

Ingredients

Method

Ingredient list:-

Procedure:

Nutritional Value Of Quinoa Tabbouleh –

Ingredients-

Procedure:

Nutritional Value Of Channa dal and cabbage tikki –