Health Tips

General health tips include tips to keep healthy & lose weight.

What is a healthy life? A life where you have no disease condition or a life where your body is doing physically good,

or a life where your mind is at peace or a life where you have a social circle and well-being?

 

 

Well to answer this question, you should analyze your life and think about what actually health is.

 

 

Health as defined by WHO as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

So that means, health is not only just being free of a disease condition, but in order to be healthy, one must be sound physically, mentally, and socially.

 

 

Health tips not only include what one should eat and not to eat, but it also includes the practice to attain a complete state of health.

 

 

If you are doing well physically and mentally but not consuming the required amount of nutrition that your body requires,

you will not be able to achieve your health goal to the fullest. Physical activity, mental health, social well-being, and dietary habits go hand in hand to live a healthy life.

 

 

Health tips will provide you with an outlook of how you can be healthy by putting in just a few efforts and making your health a priority.

 

 

Because if your body is in a state of health, you will be in a state of overall well-being. So choose yourself and your health over anything else!

 

How to make Wholesome Barnyard Vegetable Millet Idli recipe

By / Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes

Introduction:-

Wholesome Barnyard Vegetable Millet Idli recipe is a wholesome recipe. It is a boon for those who are gluten allergic and heart patients. This recipe has majority of benefits. why ? because it is made by Barnyard millet. Barnyard millet also known as Sanwa rice is a wild seed, not a grain. It is a gluten free, rich in minerals and vitamins, low in carbohydrate, So this is definitely a weight loss and diabetic friendly recipe.

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Ingredients:-

  • Barnyard Millet – 1 cup
  • Urad dal (white) – 1/2 cup
  • Thick Poha/flattened rice – 1/4 cup
  • All vegetables(finely chopped) – 1 cup including all (Carrots, green beans, capsicum, coriander leaves, green peas). Add as per your choice or availability.
  • Fenugreek seeds – 1/2 tbsp
  • Baking soda – 1/3 tsp (if required)
  • Black pepper and Salt to taste
  • Cooking oil for greasing.

Preparation:-

  • Wash the Barnyard millet and urad dal thoroughly. Add fenugreek seeds, some water and soak it for about 4-5 hours.
  • Drain the water and grind all soaked material into a smooth paste by adding a little water (make sure not to add too much of water). Consistency should be thick as rice idli batter. Add salt, allow the batter to ferment overnight for 7-8 hours.

Cooking Method:-

  • In the morning, firstly soak the poha for 15 min.
  • Now finely chop all the vegetables as per your choice.
  • When the batter is nicely fermented, add all veggies and black pepper into the batter and mix well.
  • Prepare idli steamer by adding some water, allow it to boil for steaming, grease the idli trays with some cooking oil. Pour the batter into them and start steaming for about 4-5 min on a medium flame.
  • After 4-5 min check idli if it is looking fluffy, remove all idli from steamer.

Your Vegetable barnyard millet idli is ready to be served, enjoy it with sambhar and coconut/peanut/tomato chutney.

Tip:-

Fermentation is a healthy process. It helps in improving digestion and improving gut health by producing good bacteria like probiotics.

But If you wish to make this recipe more quickly, soak the millets, urad dal and fenugreek seeds overnight. In the morning, make a smooth paste, add 1/3 tsp of baking soda for quick fermentation.

Macros:

Calories: 80kcal

Carbs: 15g

Fat: 2g

Protein: 3g

Fiber: 3g

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How to make choco-nut protein smoothie

By / Breakfast Recipes, Dessert, Health Tips, Healthy Breakfast Recipes, Potassium Rich food and recipes, Smoothies

Method to prepare smoothie

The Choco-Nut Protein Smoothie is a delightful blend of natural ingredients carefully selected to offer a burst of flavors and nutritional benefits. We start by soaking raisins, cashews, and dates, making them softer and easier to blend into a smooth, velvety consistency. Then, we can also combine these soaked ingredients with roasted chickpeas, roasted peanuts, and roasted flax seeds to provide a satisfying crunch and an added boost of texture.

A ripe banana adds natural sweetness and creaminess to the smoothie, while a touch of unsweetened cocoa powder brings a rich chocolate flavor that perfectly complements the nutty undertones. A hint of cinnamon powder adds warmth and depth to the taste profile, making this smoothie a comforting treat any time of the day.

Here you can also try: https://fitpiq.com/category/healthy-recipes/smoothies/ ,https://fitpiq.com/homemade-banana-dry-fruits-and-seeds-smoothies/

Ingredients to make choco-nut smoothie

  • Roasted chickpea -1 tsp
  • Roasted peanut -1 tsp
  • Cashew-5
  • Raisins- 1 tsp
  • Dates-2
  • Roasted flax seed-1/2 tsp
  • Banana-1
  • Unsweetened cocoa powder-1 tbsp
  • Cinnamon powder-1/4 tsp
  • Plant based protein-20g

Methods to make smoothie

Wash the raisins, cashews, and dates, chickpea, peanut and raisins and soak them in water overnight. This will help soften them and make them easier to blend.

Once the raisins, cashews, and dates and other item are soaked, now drain the water and add them to the blender.

Peel the ripe banana and break it into chunks. Add the banana pieces to the blender as well.

Sprinkle the unsweetened cocoa powder and cinnamon powder over the other ingredients in the blender.

Pour in the almond milk (or your preferred plant-based milk) or water to the blender.

If you like your smoothie to be cold and refreshing, you can add a few ice cubes to the blender.

Now, u can blend all the ingredients until you achieve a smooth and creamy consistency. If the smoothie seems too thick, you can add more almond milk or water to adjust the consistency.

Once the smoothie is well-blended and meets your taste preferences, pour it into a glass.

Optionally, you can garnish the smoothie with a sprinkle of roasted flax seeds or crushed roasted peanuts on top.

Your Choco-Nut Protein Smoothie is now ready to enjoy! This smoothie is not only delicious but also packed with protein and nutrients from the plant-based ingredients. It’s a perfect way to fuel your day or post-workout recovery.

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Millet dosa

Lets cook Foxtail millet dosa

By / Breakfast Recipes, Celiac Disease, Health Tips, Healthy Recipes

Foxtail Millet dosa is made with millets topped with vegetables. Foxtail millet dosa is gluten-free and vegan. It can be served as breakfast or snack item. Well, millet is a trending grain these days. These super grains are not new to us actually, we have completely avoided them so far.

However, we can incorporate these super grains into items such as Idli and uttapam. They are easy to make and healthy and definitely very tasty too. Millets are gluten-free and hence are suitable for people with digestive issues. Thinai is added with Urad Dal and Toor dal to make this delicious, dish. Well, the sky is the limit for the toppings in this recipe. 

Ingredient for millet dosa

  • Thinai arisi [Foxtail millet] – 2 cup
  • Urad dal – ¾ cup
  • Fenugreek seeds – ½ tbsp
  • Salt to taste
  • Water as needed
  • Oil – 1 tbsp

Method

  • Firstly, wash and soak urad dal, thinai arisi, and fenugreek seeds separately for 5 hours.
  • Further, drain the water and then grind to a nice batter.
  • Now, transfer the batter to a bowl and then add salt to it. Mix well. Cover it & leave it for fermentation for approximately 8 hours.
  • After fermentation, if the batter is too thick then add water to it. The batter should be of dosa consistency.
  • In addition, heat the dosa pan and pour oil on it. Now, pour batter onto it and then spread the batter quickly to a round shape.
  • Further, drizzle some oil over the dosa filling, cover it & cook for a few minute.
  • Optional Sprinkle chopped carrot, capsicum, onion, coriander & curry leaves on it.
  • Once flip the dosa and press it for a few seconds.
  • Finally, serve hot and enjoy!
  • Finally, serve hot and enjoy!

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DRY FRUIT SMOOTHIE

HOW TO PREPARE HEALTHY AND TASTY DRY FRUIT SMOOTHIE WITHOUT OATS :

By / Health Tips

INTRODUCTION OF HEALTHY DRY FRUIT SMOOTHIE :

A HEALTHY AND YUMMY DRY FRUIT SMOOTHIE IS VERY DELICIOUS AND HELPS YOU TO MAINTAIN YOUR DIET. IF YOU WANT TO EAT SOMETHING TASTY BUT YOU ARE DIET CONSCIOUS THEN YOU CAN HAVE IT SURELY.

Indulge in a delectable and nutritious smoothie made with dried fruits every day. This delightful beverage will satisfy your cravings while aiding in weight management. Although it has no added sugar, the ingredients offer a pleasant flavour and a hint of sweetness. You can even relish it as a milkshake because it includes almond milk, which regulates blood sugar and enhances heart health.

HEALTHY AND YUMMY DRY FRUIT SMOOTHIE You can definitely incorporate these foods into your diet.

BENEFITS OF DRY FRUIT MILKSHAKE OR SMOOTHIE:

  1. Dates are rich in nutrients and also we can use it as a natural sweetener.
  2. Fig helps in losing weight and is also rich in fibre.
  3. Pistachios help us to fight various diseases.
  4. Cashews are one of the fibre-rich nutrients in food and also its sugar content is low.

INGREDIENTS FOR DRY FRUIT SMOOTHIE:

  1. PLANT-BASED MILK OR ALMOND MILK 28 CAL-200ML
  2. APPLE 59CAL-100G
  3. SMALL DATE 38 cal-1.5g
  4. WALNUTS 15.7 CAL-5G
  5. PEANUT BUTTER 31.7 cal- 1tbsp
  6. PUMPKIN SEEDS 9.2 CAL -1tbsp
  7. This diet is plant-based and contains 73 grams of protein and 20 calories of fat.

PROCEDURE FOR MAKING DRY FRUIT SMOOTHIE:

  1. To start, grab a bowl and add 7-8 almonds. Fill the bowl with water and cover it with a plate. Let the almonds soak for 30-50 minutes.
  2. Next, remove the top layer of almonds.
  3. Grind the almonds with some water until you have almond milk ready to use.
  4. For this recipe, chop up some apples and dates and soak some walnuts. Add plant-based protein and peanut butter. Grind everything together and mix thoroughly.
  5. Please take a cup of coffee and add some cinnamon and cardamom powder.
  6. Next, add the mixture previously prepared to the cup.
  7. Please add some diced apples and pumpkin seeds.
    • here our healthy and testy dry fruit smoothie is ready enjoy it.

MACROS OF DRY FRUIT SMOOTHIE :

TOTAL CALORIES-255

PROTEIN-21.2g

FIBER-5.8g

FAT-7.9g

CARBS-25.3g

HERE OUR HEALTHY AND DELICIOUS DRY FRUIT SMOOTHIE IS READY.

FOR MORE RECIPES: https://fitpiq.com/wp-admin/post.php?post=9363&action=edit

crunchy bitter gourd

HEALTHY AND YUMMY CRISPY BITTERGOURD ( STARTER)

By / Health Tips

INTRODUCTION :

HEALTHY AND YUMMY CRISPY BITTERGOURD ( STARTER) is highly beneficial for our body as it aids in fighting diseases such as weight loss, constipation prevention, liver health promotion, and treatment of skin conditions. It is rich in vitamins, including vitamins A, B, C, and E, as well as Zinc, potassium, and other nutrients. Bitter gourd is classified as both a green vegetable and fruit. It is worth noting that doctors often suggest diabetic patients consume bitter gourd as it helps regulate blood sugar levels.

It is uncommon for someone to claim bitter gourd as their favourite vegetable or fruit. However, I have a recipe for crispy and crunchy bitter gourd that I believe will be enjoyable and worthy of inclusion in your snack, starter, lunch, or dinner.

INGREDIENTS OF HEALTHY AND YUMMY CRISPY BITTERGOURD ( STARTER):

  1. Bittergourd (2-3)
  2. 1 tbsp corn flour
  3. (2-3) tbsp red chilli powder (we used it for balancing bitterness, if you want then you can have it according to your taste)
  4. 1/2 tbsp turmeric powder
  5. 1tbsp coriander powder
  6. 1/2 tbsp cumin powder
  7. 1/2 tbsp garam masala
  8. 2 tbsp besan
    • few tbsp oils for frying

PREPARATION OF HEALTHY AND YUMMY CRISPY BITTERGOURD ( STARTER):

  1. To prepare the bitter gourd, cut it in half and use a knife or the back of a spoon to remove the seeds..
  2. Cut the bitter gourd similarly to how onion rings are typically cut.
  3. First, take a bowl and pour some water into it. Add a suitable amount of salt and then place the bitter gourd rings in the bowl. Let them soak for 15 to 20 minutes.

METHOD OF CRISPY CRUNCHY BITTER GOURD:

  1. After soaking in water, remove all the water from the bowl and drain the bitter gourd
  2. Next, include all the spices and thoroughly blend them together.
  3. Coat it well with corn flour and besan.
  4. fry them in a very few amount of oil

HERE YOUR CRISPY AND CRUNCHY BITTERGOURD STARTER IS READY HAVE IT WITH DAL RICE OR AS A STARTER. YOU WILL LOVE THE BITTER GOURD. TRY IT ONCE AND NEXT TIME YOU CAN SURELY MAKE IT FOR YOUR PARENT’S CHILD AND THEY ALSO LOVE IT THEN AFTER NO NEED TO FORCE SOMEONE TO EAT BITTERGOURD.

MACROS OF CRISPY CRUNCHY BITTERGOURD :

  • Calories: 21.
  • Protein: 1 gram.
  • Fat: 0 grams.
  • Carbohydrates: 5 grams.
  • Fibre: 3 grams.
  • Sugar: 0 grams.
  • Cholesterol: 0 milligrams.
  • Sodium: 6 milligrams.

FOR MORE RECIPES:https://fitpiq.com/how-to-make-apple-oats-smoothie/

BITTER GOURD JUICE

HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE :

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

INTRODUCTION :

HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE is good for diabetic patients and bitter gourd is the most popular vegetable that helps treat Diabetes. So Bittergourd is always recommended by doctors and dietitians to consume it due to its ability to regulate glucose levels.

However, its bitter taste deters many individuals from including it in their diet. To address this, we have created a delicious bitter gourd juice recipe that is easy to make and enjoyable to drink. Give it a try and you may find incorporate it regularly into your diet plan. incorporating it regularly into your diet plan.

Did you know that bitter gourd is a great source of fibre and nutrients? It can actually help lower blood sugar levels, assist with weight loss, and even improve respiratory disorders. Maintaining a healthy body fat level is important for overall wellness and can help you achieve a fit and healthy lifestyle. for overall wellness and can help you achieve a fit and healthy lifestyle. and for overall wellness and can help you achieve a fit and healthy lifestyle.

Including Bittergourd in your diet is an initiative idea for your health, make sure to not have too much of it (2-3 bitter gourd in a day). having too much can cause diarrhoea and mild abdominal pain.

It may be worth considering incorporating these options into your dietary habits.

INGREDIENTS OF HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE :

  1. Bitter gourd ( KARELA) – (2-3 medium size)
  2. Himalaya pink salt/ salt according to your taste
  3. Lemon- half tablespoon
  4. Cold water (250ml)

METHOD TO MAKE HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE:

  1. Firstly, wash the bitter gourd thoroughly and cut it into small pieces.
  2. Afterwards, add karela and 250ml water in a mixture and blend till it becomes smooth.
  3. Properly strain it into a bowl.
  4. 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.

MACROS OF BITTER GOURD JUICE :

16 calories,

0.15 grams of fat,

0.93 grams of protein

2.6 grams of fibre.

If you’re looking for some quick and easy recipes, just let us know in the comments which type you’re interested in and we will come up with something that suits your needs. Your feedback is always valued. Thank you for reading and have a great day!

for more recipes:https://fitpiq.com/how-to-make-healthy-and-yummy-sweet-potato-coriander-curry/

How to make protein rich Soya chunks Pulao

By / Health Tips

Protein Rich Soya chunks pulao is a healthy and delicious dish that combines the benefits of soya chunks and vegetables. With its high fiber and protein content, this dish promotes digestion, satiety, and healthy cholesterol levels. Moreover, it’s worth noting that Soya chunks are not only delicious but also incredibly nutritious. To elaborate, both of these ingredients are rich sources of protein, fiber, magnesium, zinc, vitamin B-6, and iron, all of which are critical for maintaining optimal health.

Additionally, it’s important to note that protein rich Soya chunks pulao has relatively low glycemic index, making it an ideal food choice for individuals who are trying to manage their blood sugar levels. It is slowly absorbed in the body, causing a gradual rise in blood sugar levels, making it an ideal meal for those who are conscious of their blood sugar levels.

By incorporating Pulao into your diet, you can enjoy a hearty and delicious meal while also benefiting from its many nutritional factors. With its high fiber and protein content, it is an excellent option for those looking for a healthy and satisfying meal.

All things considered, soya chunks Pulao is a nutrient-dense and delicious ingredient that can provide numerous health benefits when incorporated into a balanced diet.

So, if you’re looking to improve your overall health, why not try incorporating steel-cut oats into your meals and snacks?

Ingredients

  • 1/2 cup soya chunks
  • 1/2cup peas & carrots
  • 1 cup Rice
  • 1 small onion (chopped)
  • 1 tsp green chilli (chopped)
  • 1 medium tomato (chopped)
  • 1tsp ginger garlic paste
  • 6-8 curry leaves
  • 1/4 tsp turmeric powder
  • 1/4 tsp red chili powder
  • 1/2 tsp cumin seeds
  • 2-3 tbsp coriander chopped
  • 1 tbsp Desi ghee
  • Salt to taste

Method to prepare Soya chunks Pulao

  • Add soya chunks in boiling water for 20 minutes , afterwards drain the water and keep soya chunks aside.
  • Heat ghee and add cumin seeds.
  • After spluttering, add onion , green chilies , ginger garlic paste and curry leaves and saute it for few minutes , Now add tomatoes, turmeric powder, red chili powder and peas & carrots . Cook for few minutes .
  • Add soya chunks & Rice and mix well.
  • Now add hot water ,coriander leaves and salt. Pressure cooker for 2-3 whistles.
  • Serve hot with dahi or mint chutney.

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How to make Protein packed Soya chunks Pulao

By / Health Tips

Protein packed Soya chunks pulao is a healthy and delicious dish that combines the benefits of soya chunks and vegetables. With its high fiber and protein content, this dish promotes digestion, satiety, and healthy cholesterol levels. Moreover, it’s worth noting that Soya chunks are not only delicious but also incredibly nutritious. To elaborate, both of these ingredients are rich sources of protein, fiber, magnesium, zinc, vitamin B-6, and iron, all of which are critical for maintaining optimal health.

Additionally, it’s important to note that protein packed Soya chunks pulao has relatively low glycemic index, making it an ideal food choice for individuals who are trying to manage their blood sugar levels. It is slowly absorbed in the body, causing a gradual rise in blood sugar levels, making it an ideal meal for those who are conscious of their blood sugar levels.

By incorporating Pulao into your diet, you can enjoy a hearty and delicious meal while also benefiting from its many nutritional factors. With its high fiber and protein content, it is an excellent option for those looking for a healthy and satisfying meal.

All things considered, soya chunks Pulao is a nutrient-dense and delicious ingredient that can provide numerous health benefits when incorporated into a balanced diet.

So, if you’re looking to improve your overall health, why not try incorporating steel-cut oats into your meals and snacks?

Ingredients

  • 1/2 cup soya chunks
  • 1/2cup peas & carrots
  • 1 cup Rice
  • 1 small onion (chopped)
  • 1 tsp green chilli (chopped)
  • 1 medium tomato (chopped)
  • 1tsp ginger garlic paste
  • 6-8 curry leaves
  • 1/4 tsp turmeric powder
  • 1/4 tsp red chili powder
  • 1/2 tsp cumin seeds
  • 2-3 tbsp coriander chopped
  • 1 tbsp Desi ghee
  • Salt to taste

Method to prepare Soya chunks Pulao

  • Add soya chunks in boiling water for 20 minutes , afterwards drain the water and keep soya chunks aside.
  • Heat ghee and add cumin seeds.
  • After spluttering, add onion , green chilies , ginger garlic paste and curry leaves and saute it for few minutes , Now add tomatoes, turmeric powder, red chili powder and peas & carrots . Cook for few minutes .
  • Add soya chunks & Rice and mix well.
  • Now add hot water ,coriander leaves and salt. Pressure cooker for 2-3 whistles.
  • Serve hot with dahi or mint chutney.

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Vegetable sprouts moong appe for healthy breakfast

By / Breakfast Recipes, Health Tips, Protein Rich Recipes

Vegetable sprouted moong appe is a protein rich healthy breakfast prepared with sprouted moong, black Chana, vegetables and some simple spices.

These soft, fluffy and crispy appe are an easy breakfast, snack or even main meal recipe that you can prepare instantly. Also known as paniyaram or paddu. These are make in a special pan with multiple small spaces. The pan is similar to the ebleskiver. Pan used in Danish cooking. It is a take on the classic South indian Kuzhi paniyaram recipe that is made using fermented batter.

Vegetable sprouts moong Appe recipe using sprouted moong, Chana and vegetable is one of my favorite recipe for lunch or dinner. Simple, quick, nutritious, and satisfying!

You can also try: https://fitpiq.com/how-to-make-vegetable-appe/https://fitpiq.com/lets-make-dish-pesarattu-moong-dal-dosa/

Ingredients:

Sprouted Moong – 1 cup (approx. 30gm)

Sprouted Black Chana – 1/2 cup (approx. 15gm)

chopped green chilly – 2-3 pieces

chopped ginger – 2 pieces

garlic -3-4pieces

cumin seeds – 1 tsp (approx. 5gm)

Curry leaves – 3-4 leaves

Salt to taste

Rawa – 1/4 cup (approx. 10gm)

gram flour (Besan) – 1/4 cup (approx. 10gm)

chopped onion – 1/4 cup (approx. 10gm)

chopped carrot – 1/4 cup (approx. 10gm)

capsicum – 1/4 cup (approx. 10gm)

chopped coriander leaves – 1/4 cup (approx. 10gm)

Baking soda – 1/2 tsp (approx. 2gm)

Oil – 1 tsp (approx. 5gm)

Mustered seeds – 1 tsp(approx. 5gm)

Method:

Firstly, take a mixture jar in it take sprouted moong and Chana, then add green chilly, ginger, garlic, curry leaves, cumin seeds, salt and water. Grind it properly to a smooth consistency.

Then, in a bowl add grind sprouted moong mixture, then add rawa, besan, chopped all vegetables, and baking soda. Mix everything together until well combined.

Heat the appe pan until hot. Add 1/4 teaspoon of oil or brush the appe pan with some oil. Pour 1 teaspoon of the batter to fill the mould. Cook for 2-3 minutes until the edges turn firm. Gently flip each appe over with a skewer, chopstick or wooden spatula and cook on the other side. Turn again, if necessary, to make sure the appe is evenly cooked on both sides and its nicely golden in color.

The Appe is ready if it has became crispy and golden on both sides.

Serve the Appe hot with green chutney.

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Salads with Asparagus

By / Health Tips

Salad with asparagus and peas, delicious lemon thyme vinaigrette is blended with fresh, crisp spring veggies. You may add your preferred protein to turn it into a meal or serve it as the ideal side dish for a spring brunch or lunch.Salad made with asparagus is a nutritious vegetarian dish. This healthful recipe, which is created with lettuce and cherry tomatoes, is ideal for school lunches as well as for office workers.The main component in this recipe is fresh asparagus.

Ingredient

1.Asparagus

2.Peas

3.Greens

4.Cilantro

5.Radishes

6.Almonds

7.Goat cheese

8.Extra virgin olive oil

9.White wine vinegar

10.Lemon

11.Thyme

12.Honey

13.Garlic

14.Salt and pepper 

How to make Asparagus And Pea Salad

1.Prepare your greens and chop your vegetables-If made ahead, put them in the fridge in an airtight container.

2.All the ingredients for your vinaigrette should be placed in a blender, and they should be blended on high until emulsified. Pour contents into a lidded glass bowl or Mason jar and store in the refrigerator until needed. For 3–4 days, the vinaigrette can be stored in the refrigerator. Before using it, simply shake or stir it because it could solidify a little bit in the refrigerator.

3.Several hours or even a day before serving, blanch your asparagus and peas. Keep chilled until you’re ready to use.

4.Prepare the salad and garnish with the goat cheese, nuts, and vinaigrette.

HOW TO BLANCH ASPARAGUS AND PEAS

1.Bring water in a big pot to a boil. For a further two to three minutes, or until they just begin to get soft, add the asparagus and peas.

2.A big basin should be filled with cold water and plenty of ice to create an ice bath while the asparagus and peas are cooking.

3.Asparagus and peas that have been cooked should be drained and thrown into the ice bath right away. Keep them there until they have totally cooled. By shocking the veggies, the cooking process is stopped, and the vegetables’ brilliant colour and firm texture are preserved.

4.If the ice hasn’t fully melted, remove it from the bath and drain the water before using a paper towel to gently pat the vegetables dry. Until you’re ready to use, keep in the refrigerator in an airtight container.

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