Health Tips

As we all know Ganesh chaturthi is coming soon , it is 10 days of good food, festivals , and more good food! As you know, every family has their own unique way of making the famous modak. Like, the way the dough is prepared and the filling varies from one state to another. so lets try this yummy and healthy recipe made with oats , ragi and almond flour.

It is believed that lord Ganesh love modak.With the festive season starting if you have your meals planned you will find it very helpful. It leaves you with so much more time to enjoy doing the things you love. 

INGREDIENTS:-

• 1 Cup oats Flour
• Half cup ragi flour
• Half cup Almond flour
• 1 Cup Water
• 1 Tsp Oil Oil For Greasing
• A Pinch Of Salt

For The Filling:

• 1 Cup Grated Jaggery (Gur)
• 5 Almonds grated
• ½ Cup Grated Fresh Coconut
• 1/2 Tsp Cardamom (Elaichi) Powder
• 3 Tbsp Raisins
• 1 Tsp Ghee

METHOD:-

• For the filling, in a non-stick pan, add grated coconut, powdered almond and jaggery and cook over a slow flame till the jaggery melts and the mixture comes together.
• Add the raisins, cardamom powder and mix well.
• In another non-stick pan boil water and add 1 tsp oil and a little and stir. Reduce the flame, add the oats flour, ragi flour & almond flour while stirring continuously.
• Whisk well so that no lumps form. Cover with a lid and keep aside for about 5 minutes.
• Grease your palms with a little oil and knead the dough while it is still warm; if the dough cools it will get lumpy if it is not kneaded. You could even use a hand blender to knead the dough.
• Make even sized small balls of dough (2 inches in diameter) using oil. Then roll each of them into a round shape, 3½” in diameter.
• Make 8 to 10 folds in the rolled dough with 1 cm. distance in between. To make a fold pinch the outer line of rolled dough a little bit ahead making 1-2 mm thick fold.
• Add a spoonful of the filling to the dough.
• Bring all the ends together and press to seal.
• Prepare a steamer by adding water, and a tsp of oil and heat it till the water comes to a boil. While the water is simmering, place the modaks on a greased steamer plate and steam for 6 to 7 minutes.
• Once the modaks are cooked they will turn translucent. Serve hot drizzled with pure ghee.

This is very healthy and delicious ,Kuttu Ke Pakore is a crispy vegan and gluten-free snack recipe with potatoes and Kuttu ka aata. Also known as vrat wale pakore these buckwheat fritters are great for a delicious and filling snack for navratri fast and falahari meal.

Specially made for Navratri fasting, these buckwheat fritters are wholesome, vegetarian and gluten-free snack. If you are looking for delicious kuttu recipe for Navratri with kuttu flour make these kuttu pakoras. These potatoes and buckwheat fritters are perfect.

INGREDIENTS:-

Kuttu pakora are also known as falahari pakora or Vrat ka pakora. You will need these ingredients for the recipe.

kuttu ka aata/Buckwheat flour:

Potatoes: I have used boiled and roughly mashed potatoes you can use raw potatoes as well but chop them finely in case you are using them.

Roasted peanuts: These add a nice crunch in pakora and make them filling.

Green chilies: Some people do not add red chilli when they make food for fasting. So green chillies for heat works great in this Fasting/ vrat pakora recipe.

Salt: In fast use of sendha namak is allowed. So instead of regular salt use sendha namak or rock salt.

Common Indian spices: Cumin powder, anardana/roasted pomegranate powder and coriander leaves.

Feel free to add or skip the spices that are permitted during fasting if you are making this for falahari dish.

INSTRUCTION :-

nstructions

• Start with first roasting the peanuts. Heat a pan and add peanuts in it. Keep the heat to low and stir them once or twice while roasting them. Roast them for a minute and keep them aside.
• Crush them with a mortar and pestle and keep aside.
• Now, take potatoes and boil them. When the potatoes are visibly cold enough, peel the skin off and mash the potatoes and keep it aside.
• Now, take a mixing bowl and add buckwheat flour, mashed and boiled potatoes, chopped green chilies in it
• After that add dry pomegranate , crushed peanuts, cumin powder and sendha namak in the bowl.
• Mix all the ingredients and then add water to make a thick batter. Add water in batches to make idli like batter. Keep them aside.
• Now, you can airfried them in airfrier.
• Sprinkle some lime juice on top with fried green chilies and coriander leaves and serve hot with tamarind chutney.

This Crispy Salad is the perfect combination of textures – crispy roasted or airfried chole, rajma , lobia & crunchy fresh veggies. This is high in protein and tasty too. The chili cumin flavors have the right amount of kick, while the tangy lime balances it all out. 

This healthy High Protein salad recipe is simple and ready in a few minutes, made with fresh vegetables, herbs, curd or a simple lime dressing. This  salad is an excellent side dish and is Vegetarian + Vegan.

INGREDIENTS :-

• Chole 1/4 cup ( boiled & airfried )
• Rajma 1/4 cup ( boiled & airfried )
• lobia 1/4 cup ( boiled & airfried )
• tomato
• onion
• corriander
• spices
• salt
• carrot
• cucumber
• beetroot
• oil 1 tsp
• Seasoning: salt, black pepper, cumin powder.
• 2 tbsp yogurt

METHOD:-

• Take a bowl and put boiled chole , rajma & lobia then add oil .
• Add some spices , black pepper , cumin powder , salt , turmeric etc.
• Then mix it well put them in air frier for 10 to 15 mins or roast them .
• Then take all veggies in a plate and grate it on grater.
• Mix the veggies and legumes together in big bowl and lemon and yogurt.
• Here the healthy salad ready .

Nutritional value :-

For 1 katori-

Calorie – 100

Fats – 1.1 gm

Protein – 6.1 gm

Fiber – 4.2 gm

Carbs – 17.6 gm

Dumpling is made from steamed red rice flour and besan which is a favourite breakfast food of peoples of chattisgarh , called as muthiya or fara , this dish is a beautiful steamed dish to relish with a spicy chutney . Red rice flour once kneaded with hot water and shaped as oblong shaped dumlings , which is cooked with temperng makes this fantistic healthy breakfast dumplings. you can stuffed it with some green veggies .

Muthiya is a very healthy , simple and delicious snack dish, filled with nutrients and loaded with flavour . once it hits your tongue , it is irresistible. Muthiya is a versatile dish , it welcomes anything and everthing with open arms . Mix your leftovers with flour and spices and enjoy with morning or afternoon tea. you can use chickpea flour with other other flour like wheat flour , semolina , pearl millet ( bajra ) flour , jowar flour etc. To make gluten free simply replace wheat and semolina with bajra or jowar or any other gluten free flour .

INGREDIENTS :-

• 1 cup red rice flour
  • half cup sooji / rava or any millet flour
    1 cup Besan
    as per taste Salt
    as needed Veggies- radish, carrot, cabbage,bottlegourd(lauki)-grated
    2-3 Ginger, green chillies-
    as per taste Red chili powder, ajwain(carrom seeds), heeng
    1 tsp Baking powder-
    as required For tempering: mustard seeds, heeng, oil for frying
    as required Green chilies

PROCEDURE:-

Take veggies.1- of Vegetable Muthiya! Easy and healthy breakfast!.
2-Grate them all evenly, and add the sooji and besan, dont add water as it will not be needed.
3-Now add the masalas and make a dough and take small balL and make them cylindrical in shape.
4-Now meanwhile, take a steamer and add water and boil it for 10 mins.
5-Now take a bowl and grease it well and add the muthiyas in it and steam it for 15 mins.
6-Now steam it on medium high flame. Now check it with knife. If it sticks, its uncooked.
7-If it comes out clean its cooked well. Let it cool for 10 mins
8-Thenprepare the tadka by adding oil, curry leaves, heeng, rai and then add the cooked muthiyas
9-Let it be on slow flame till its crisp. Our muthiyas are ready.
10-Serve it with chutney.

This delicious recipe is so yum to taste and very quick to prepare at home . We can also say it sooji khandvi . It is basically made with a combination of semolina and wheat flour, with a seasoning of spicy garlic chutney powder. it can be an ideal breakfast recipe if not as a simple snack and can be served to all age groups including kids . This is a different and innovative recipe , it has all the features of a besan khandvi like shape and appearance but tastes completely different. The dry lehsuni chatni powder on it , level goes to another level in taste .

INGREDIENTS

• 1 cup rava / suji, coarse
• 3 tbsp wheat flour
• ½ cup curd
• 1 tsp cumin
• 2 chilli, finely chopped
• 2 tbsp coriander, finely chopped
• ½ tsp salt
• 2 cup water
• 1 tsp oIL
• 2 tbsp sesame
• few curry leaves
• ½ tsp chilli flakes
• 2 tbsp coriander, finely chopped

METHOD :-

• Firstly, in a mixer jar take 1 cup rava and grind to a fine powder. if you have fine suji then you can skip grinding to a fine powder.
• Transfer the rava to a large bowl. also add 3 tbsp wheat flour, ½ cup curd.
• Further add 1 tsp cumin, 2 chilli, 2 tbsp coriander and ½ tsp salt. mix well.
• Now add water as required and prepare a smooth flowing consistency batter.
• Whisk the batter and rest for 20 minutes, so the rava absorbs all the water.
• To prepare the roll, grease the plate with oil.
• And pour a cup of batter and spread by rotating the plate.
• Now steam for 3 minutes, or until the suji batter is cooked completely.
• Cut into thick strips using a sharp knife.
• Sprinkle prepared garlic chutney powder.
• Now roll the strips tight making sure the chutney powder is intact. keep aside.
• In a pan heat 2 tsp oil. splutter ½ tsp mustard, 2 tbsp sesame, few curry leaves and ½ tsp chilli flakes.
• Now roast the prepared suji roll for a minute.
• Garnish with 2 tbsp coriander and finally, enjoy suji roll for morning breakfast.

NUTRITION PER 1 ROLL ( 30 GM ):-

Calorie- 49 kcal

Carbs-7.9 gm

Protein – 1 gm

Fat – 1.5 gm

Fiber -0.7 gm

 Balls are a tasty and quick to make starter or tea-time snack recipe. Made with fresh green , peas, paneer , corn and some spices, we can add potato too. It is very yum in taste and protein rich option .we can air fry this balls , the best paneer and corn balls are crispy on the outside , tender and cheesy on the inside . They are a delicious snack that can be baked and are perfect to serve with sauces and chutney .

INGREDIENTS:-

• Sweetcorn – 1 cup (100 grams) (seeded)
• peas – 1 cup
• Paneer – 100 gram
• Potato boiled and mashed
• Corn flour – 3-4 tbsp
• Green coriander – 2-3 tbsp (finely chopped)
• Ginger – 1 inch piece or 1 tsp (grated)
• Green chilly – 2-3 (finely chopped)
• Salt- 1 tsp (as per taste)
• Black pepper – 1/4 tsp

PROCEDURE :-

Place sweetcorn seeds & peas in boiling water and cook for 5 minutes. And also boiled the potato .Turn off the flame and take out sweetcorn seeds & potato from water. Grind coarsely with help of mixture grinder. 

Grate paneer. Add sweetcorn , peas & potato mixture in paneer. Also add 2 tsp corn flour, green chilly, ginger paste, salt, black pepper and green coriander. Separate out little amount of salt and black pepper for using later. Mix all ingredients well. Mixture for making balls is ready. 

Add little amount of water in corn flour (almost 2 tbsp) and stir until all lumps dissolve completely. Add rest of salt and black pepper. Mix all ingredients nicely. 

Take little amount of dough, bind and make a round ball. Place them on a separate plate. Likewise prepare balls from whole mixture. With this much amount of mixture. 30-32 balls can be prepared. lets air fry this balls or u may shallow fry it .

NUTRITION VALUE PER 100 GM:-

Calorie- 253 kcal

Carbs – 13.9 gm

Proteins – 5.6 gm

Fats – 19.5 gm

Fibre – 0.8 gm

To prepare vegetable puree pasta with cheese is a delicious and healthy dish that is perfect for a quick lunch or dinner. This recipe is loaded with vegetables like spinach, zucchini, and carrots, making it a healthy option for those looking to add more veggies to their diet. The pureed vegetables add a creamy texture and a savory flavor to the dish. The cheese adds a cheesy and salty flavor to the dish. However, people with a dairy allergy should avoid this dish.

Ingredients:-

– 250g pasta: 250gms

– 1 tablespoon olive oil: 15ml

– 1 onion, chopped: 80gms

– 2 cloves garlic, minced: 5gms

– 1 zucchini, chopped: 100gms

– 1 carrot, chopped: 80gms

– 2 cups fresh spinach leaves: 60gms

– Salt and pepper to taste

– 1/2 cup heavy cream: 120ml

– 1/2 cup shredded Parmesan cheese: 60gms

– Fresh parsley, chopped, for garnish: 5gms

Preparation:-

1. Cook the pasta according to the package instructions until al dente. Drain and set aside.

2. Heat olive oil in a large pan over medium heat. Add chopped onions and minced garlic and sauté until they turn translucent.

3. Add the chopped zucchini, chopped carrot, and fresh spinach leaves to the pan. Sauté for 5-7 minutes until the vegetables are slightly tender.

4. Season the vegetables with salt and pepper.

5. Puree the sautéed vegetables in a blender or food processor until smooth.

6. Pour the vegetable puree back into the pan and add the heavy cream. Stir to combine and bring the mixture to a simmer.

7. Add the shredded Parmesan cheese and stir until melted and combined.

8. Add the cooked pasta to the pan and toss to coat with the vegetable-cheese sauce.

9. Serve hot, garnished with fresh parsley.

Nurtritional value per 100 grams:-

Calories: 150kcal

Carbs: 16gms

Fiber: 2gms

Proteins: 6gms

Fat: 7gms

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For more information click here.https://fitpiq.com/how-to-bake-low-glycemic-index-breadwithout-egg/

HOW TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

It is the one of the best easily made recipe and healthy too. Incorporating millet into your diet can help regulate blood sugar levels, support heart health, aid digestion and most importantly promote satiety. It is very light , easy to digest and yet extremely nutritious . love the sharp & bitter taste of mustard seeds as you bite on them every once in a while & the flavour of the curry leaves have subtly melded into the dish.

Benifits –

1-It contais very essential amino acids .

2- ragi has high content of calcium .

3- it is very good for your gut health.

4- helps in wt. loss & diabetes

INGREDIENTS :-

• 1 CUP RAGI/ NACHINI FLOUR
• 1/3 CUP RICE FLOUR
• 1/2 TSP MUSTARD SEEDS
• 2 TSP OIL
• 1/2 TSP CUMIN SEEDS
• 1 INCH GINGER & GARLIC- CHOPPED
• 2-3 CUPS THINNED BUTTERMILK – SLIGHTLY SOUR GOES WELL FOR THIS DISH
• FEW PIECES OF CHOPPED GREEN CHILLIES PER TASTE
• SALT TO TASTE

PROCEDURE :-

• HEAT THE OIL , ADD THE MUSTARD SEEDS AND CUMIN SEEDS . WHEN THEY STOP CRACKLING , ADD THE GREEN CHILLIES , GINGER & GARLIC . REDUCE HEAT TO MEDIUM , ADD THE BUTTERMILK. STIRRING CONSTANTLY , BRING TO A BOIL . ADD THE RAGI FLOUR , RICE FLOUR & SALT . MIX IT WELL . COVER AND LET STEAM FOR 5-7 MINS , STIRRING A COUPLE OF TIMES IN BETWEEN . THE CONSISTENCY IS USUALLY QUITE THICK – YOU SHOULD BE ABLE TO MOULD INTO THE BALLS . BUT IF DESIRED , YOU CAN KEEP IT A LITTLE THINNER TO . SERVE HOT GARNISHED WITH CHOPPED CILANTRO.

NUTRITION VALUE:-

1 KATORI-

• Calorie- 130 k
• Carbs – 21 g
• Fats – 4 g
• Protein – 2.4 g
• Fiber – 3.5 g
• Calcium – 114.3 mg

There is no denying in the fact that desserts and sweets play a very important role in our Indian’s festival & dalia kheer is one of healthy dessert ,which we can enjoy without any worry of gaining wait. we thought of making the dish healthier by replacing sugar with jaggery , but without compromising on the taste . It is a best dish for kids , you could also use cow’s milk .. we can enhance taste by adding nuts & seeds on it .

Dalia has several health advantages and is high in fiber , protein and important elements , including iron & magnesium . Because it increases hunger , aids in digestion , and helps control blood sugar , it is great option for anyone looking for a balanced diet. Broken wheat fits well in a low – fat diet. It has no saturated fat or cholesterol . When used in combination with milk it is a very good cereal protein combination which provides calcium , proteins , potassium which helps maintain healthy blood pressure.

Dalia or cracked wheat is a healthy ingredients that is often used in Indian homes. Dalia or daliya is used in India for making many sweet as well as savory dishes . The entire recipe has been made in a pressure cooker . though you can also cook in a pan. serve sweet dalia warm or at room temperature. leftovers can be refrigerated and then served later.

INGREDIENTS:-

• Daliya / broken wheat – 1 cup
• Coconut milk – 1 cup ( not to diluted ) or any other milk if not have coconut milk.
• jaggery 1tsp
• ghee to cook
• cashews 5 piece
• cardamon 2- crushed
• Almonds- 3-4 piece

PROCEDURE / INSTRUCTION

• Roast the daliya / broken wheat in a ghee
• pressure cook the roasted daliya for 3 whistles with 3 cups of water.
• Dissolve jaggery in water and filter the impurities .
• Add the cooked daliya and jaggery syrup in a cooking vessel and keep stirring until it becomes thick .
• Roast cashew , cardamom and almonds in the meantime.
• Add the roasted cashews , cardamom and almonds to the daliya and mix it well.
• switch off the flame and add the coconut milk.
• stir well and served it.

NOTE:-

1- Be sure to switch off the flame completely before addng coconut milk.

2- you can add saffron and raisins too.

3- instead of coconut milk you can also add plain milk.

4- ratio of water and daliya 3:1

Buttermilk is probiotic if consumed by adding ginger and mint is very good to digest as well as builts immune system to our body. It is a popular Indian yogurt drink . This is lightly spiced and is the perfect way to cool off during summers. Buttermilk is lightweight and delicious to consume . Whether you’re lactose intolerants have high blood pressure or want to loose weight , drinking buttermilk benefits you.

This evergreen drink is easy to make and you can drink it after a meal or on a lazy day to keep yourself refreshed . Besides being delicious and refreshing , it also has some amazing health benifits.

It has various benefits like- Helps in detoxification, Helps in prevent dehydration, strengthens bone & teeth , acidity avenger , immunity booster , weight management wonder , electrolyte energizer , bone builder, it promotes gut health . Buttermilk has vitamins & minerals including calcium , potassium & phosphorus in abundance . These nutrients are essential for healthy skin. It has low level of fat and calorie.

INGREDIENTS:-

• 1 Cup thick homemade curd
• 1/2 cup water
• 1/4 inch ginger
• 5-6 leaves mint
• as per taste black salt
• as required green chilli – optional
• 1 tsp roasted cumin

INSTRUCTION:-

• Take curd in a dip vessel finely chop ginger and mint leaves.
• Blend them altogether for 1-2 seconds till they get mixed well.
  • Next add salt, and cumin powder.
  • Served them chilled during your meal or after the meal.