Health Tips Archives - Page 32 of 48

How to make Bottle Gourd Peanut (Sorakkai Verkadalai) Masala

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

Introduction:-

This is Bottle Gourd Peanut (Sorakkai Verkadalai) Masala. A traditionally made Healthy and Tasty also known as Bottle gourd peanut curry. This is the perfect recipe with balance of flavors in our Bottle Gourd Peanut Curry recipe. This simple and easy vegan dish combines with the goodness of bottle gourd and the rich and nutty flavorful peanuts, creating a delightful and nutritious combination.

A wholesome and satisfying meal gives you many health benefits due to its nutritious ingredients. Such as – it is rich rich dietary fiber, minerals, vitamins, proteins and good fats. It is good in Weight Management, improves Digestive Health, good for heart health, also it gives you immunity system support and regulates blood sugar levels. Now let’s jump to the recipe.

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Ingredients:-

Bottle gourd chopped in cube – 2 cup
Peanut powdered – 1/3 cup
Turmeric Powder – ¼ tsp
Onion small, finely chopped – 1
Tomato small finely chopped – 1
Green Chili – adjust to taste
Jeera – 1 tsp
Red Chili cracked – 2
Cooking Oil – 2 tbsp
Mustard seeds – 1 tsp
Curry leaves – 4-5
Salt adjust to your taste
Water -1¼ cup

Method:-

To make Peanut powder masala – Firstly, heat a pan and Add 1 tsp jeera, some red chili and 1/3 cup of peanuts to the pan. Stir them till the peanuts are dry roasted nicely. Take them into a mixer jar.
After allowing all ingredients to cool down. Now, blend them and make a fine powder. Keep this powder aside for later use.
To make the Curry – Heat 2 tbsp oil in a pan. Once the oil get heated, add 1 tsp mustard seeds. Now, allow it to pop. Now, gently add green chilis and curry leaves, let them roast a little. After that, add chopped onions and sauté them over medium heat until they turn pink in color. Then, add chopped tomatoes and cook it for a while.
After that, Sprinkle ¼ tsp turmeric powder, slightly roast it and let mixture to simmer. Cook the mixture until it’s mushy.
Next add the chopped bottle gourd to the onion-tomato gravy, mix all together. Then sprinkle ¼ cup water and salt to your taste.
Now, Cover the pan and let the curry cook on a medium flame. At regular intervals, check the bottle gourd should be cooked nicely.
Once the bottle gourd is thoroughly cooked. Add the ground peanut powder into the curry. Now, mix everything together for 1 min, and then switch off the flame.

Your South Indian Sorakkai Verkadalai masala or Bottle Gourd Peanut Curry is now ready to be served. Enjoy it with roti of rice.

Macros of Bottle gourd curry (per serving):-

Calories: 200-250 kcal
Protein: 6-8 grams
Carbohydrates: 15-20 grams
Fat: 12-15 grams

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How to Make crispy Rava dosai

By Annie Katare / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Rava dosai or sujji ka dosa is quick and popular variant of dosa from the South Indian dish.This is easy to make and require no grinding or fermentation.

It is quick and healthy dish,having a healthy nutritional balance.

Ingredients :-

1.Semolina/Rava -1 cup

2.Rice flour-1/2 cup

3. Buttermilk-1 cup

4.Onion-1 finely chopped

5.Coriander -2 tsp finely chopped

6.Green chilli-1 finely chopped

7.curry leaves-4-5 finely chopped

8.Ginger -1” grated

9.Cumin seeds-1/4 tsp

10.Salt as needed

11.Coconut oil or sesame oil -1 tbsp

12.water-4 cups

procedure:-

Firstly, in a large mixing bowl take 1 cup rava, ½ cup rice flour
Now add 1 cup buttermilk, 1 tsp salt and 2½ cup water.
whisk and mix well making sure there are no lumps.
further add grated 1 chilli, 1 inch ginger, 1 tsp cumin, few curry leaves, 2 tbsp coriander and 1 onion.
add 1½ cup water and prepare a watery consistency batter.
rest the batter for 20 minutes making sure the rava has absorbed water.
mix well making sure the batter is thin watery consistency.
Heat a non stick dosa pan on medium flame.
now carefully pour the dosa batter over very hot tawa
lower the flame and cook until the dosa turns golden and crisp.
Put few drops of oil on the top and let it cook for 2-3 minutes on one side.You will see the edges lifting off the pan.
finally, fold the dosa and serve rava dosa immediately with tomato chutney or coconut chutney.

Nutritional Value Of Rava dosai-

Carbs-14 gm

Fat-4 gm

Protein-2 gm

calories-99 cal

How to Make healthy Samai Dosa

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

Samai or little millet is a highly nutritious and fiber rich millet.This is very versatile millet that can easily replace rice in any given recipe.

Samai rice is rich in phosphorus, which helps in tissue repair and produce more energy after workout. It is good for weight loss,detoxification and good antioxidant.

This also helps in controlling sugar as it is low in glycemic index.

Ingredients-

Little millet- 1 cup
Coconut grated- 1/2 cup
salt-1/2 tsp
water-5 cups
Oil-1 tsp

Procedure:-

Wash and soak Little Millet/ Samai in enough water for 2-3 hours.
Drain all the water and grind it along with grated coconut and a little salt.
First grind little millet and coconut to a coarse paste without adding water and then add 1 cup of water to make a smooth paste.
Check the batter and grind it again adding the required water to get a very smooth paste without any grits
Heat the dosa pan well.
Keep the flame high.
Pour enough batter to cover the pan
Turn the pan around quickly so the mixture coats the bottom well without any holes.
Now simmer the flame completely and close the dosa with a lid.
Let it cook for 30 seconds,Then remove the lid and again cook in an open pan for another 30 seconds.
When the edges start lifting, dribble a few drops of oil around and ease the dosa out of the pan.
Now, serve the little millet dosa along with chutney.

Serving size-1-2

Nutritional Value Of Samai dosa-

Carbs-16 gm

Fat-4 gm

Protein-3 gm

calories-109 cal

How to make ragi idiyappam

By Raj Kumari / Health Tips

Introduction ragi idiyappam

Ragi idiyappam, a popular South Indian recipe made with ragi millet, is a healthier option. Idiyappam is generally made with rice flour. This is an ideal morning breakfast recipe and it is mostly shared with the spicy chutneys as the traditional and tastes equally good.

Everyone wants to consume wholesome, stomach-friendly meals. This Ragi Idiyappam dish is ideal for all such individuals and is always a hit with both children and adults. This is well-known by numerous names all across the world. Rice or Ragi noodles, string hoppers, idiyappam, and nool puttu (together with nool appam) are all available in Tamil.

list of health benefits of ragi idiyappam

Maintains blood sugar levels.
Treats anemia
Improves nervous system performance.
Improves heart health.
Healthy breakfast options.
Supports a gluten-free diet.
Provides essential amino acids.
Increases bone density.

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Ingredients ragi idiyappam

Ragi Flour – 2 cup
Rice Flour – 2-3 tablespoon
Boiled Water – As per requirement
Oil – 2 tablespoon
Salt – As per taste

Preparations

Firstly, Heat the pan, add ragi flour to it, and roast it on medium heat until the flour turns aromatic. Transfer the roasted flour to the large bowl and keep it aside.
Add 1 teaspoon of oil and 1 teaspoon of salt to a container. Bring the water to a rolling boil, then pour it over the flour and stir with a spoon. Add water to the flour and stir to combine.
Allow the dough to cool a little. Oil your hands and knead for two minutes. There will be a non-sticky dough created.
Now take the idiappam mold and grease it with some oil. This will prevent the dough from sticking to the mold.
Let’s make ragi idiyappam by making a cylindrical-shaped dough and placing the dough inside the mold. Keep the remaining dough covered, or it will harden.
Tighten the lid and start preparing idiyappam on the greased plate by pressing in a circular motion. Then, stack the plates and place them inside the pot, and steam it for 15 minutes.
After that, you can serve ragi idiappam with coconut chutneys, spicy chutneys, etc.

Macros for ragi idiyappam

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How to make keto vegetable chicken salad

By Raj Kumari / Health Tips

Introduction for make keto vegetable chicken salad:-

The keto vegetable chicken salad, a high-fat, low-carb keto salad, is a fantastic way to eat your vegetables along with chicken. This salad is simple to prepare and full of flavor. Non-vegetarians don’t have to struggle to stick to a ketogenic diet. No matter how long you’ve been on the ketogenic diet or how recently you started, it may seem like every meal you eat has a lot of meat and few veggies. The keto vegetable chicken salad can supply essential vitamins, minerals, and fiber to someone on a ketogenic diet. The fiber in a keto vegetable chicken salad can be especially beneficial because some people develop constipation after switching to this diet.

Broccoli is one of chicken’s greatest friends and goes great in stir-fries. Combining these low-carb vegetables with various spices, cheeses, or sauces will only result in a delicious dish. It is perfect to make ahead of time for a quick, no-cooking-required dinner or to make in minutes with leftover cooked chicken. Its combo of veggies, healthy fat and lean protein is also ideal for anyone looking to lose weight. Here is the reason you would like –

Easy to customize
Low carb ingredients
Creamy texture
Chicken flavor
Keto friendly
Protein rich
Low in carb
High in fat

Ingredients for make keto vegetable chicken salad:-

Boneless chicken – 50 gm
Spinach – 20 gm
broccoli – 20 gm
carrots – 20 gm
tomatoes – 20 gm
Onion – 20 gm
Zucchini – 20 gm
Egg plant – 20 gm
olive oil – 4 tablespoon
salt – 1/2 teaspoon
cream – 1 cup
mayonnaise – 2 tablespoon

Method

Take boneless chicken in small pieces. Wash it thoroughly and keep it aside.

In a big bowl, add the chicken pieces. Rub each piece of chicken with the mixture, which includes 2 tablespoons of olive oil, salt, and pepper powder.
Dice the carrot after peeling it. Cut the tomatoes into small cubes after rinsing them. Cut the florets from broccoli heads into bite-sized pieces.
Other vegetables, such as zucchini, spinach, onions, and eggplant, should be washed, peeled, and then cut into small pieces.
Add olive oil to a nonstick pan, heat it, and then add the chicken pieces. Flip the pieces while frying. Take the chicken out of the pan and add the entire cut-up vegetable collection to the same pan to stir-fry.
Arrange the cooked boneless chicken pieces. Place it in a bowl along with the fried vegetables. Add spinach, cream, salt, black pepper powder, and mayonnaise. Give it a good stir.
Serve immediately.

Macros for keto vegetable salad (100gm):-

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How To Make Black Rice Puttu

By Raj Kumari / Health Tips

Introduction:-

The Black rice, often referred to as purple rice or forbidden rice. The raw, uncooked grains look black, while cooked or soaked grains look purple. Compared to conventional brown rice and especially white rice, black rice includes more fiber, iron, and protein. Black rice has a low glycemic index, like other whole-grain rice varieties, which means that sugar is absorbed more gradually, supplying a more steady energy source and preventing the spikes in blood sugar brought on by other carb-rich foods.

The black rice puttu is south Indian dish. The Black rice has one of the highest protein contents when compared to other varieties of rice. It’s also a good source of iron, full of fiber, and an excellent cleanser for the liver. Eating it has lots of benefits.

Full Of Antioxidants
Prevents Diabetes
Promotes Heart’s Health
Promotes Liver Detoxification
Promotes optimal brain function
Boast Digestive Health
Reduces Inflammation
Helps in Weight Loss
Naturally Gluten Free
Battles the Cancer and etc

Ingredients for black rice puttu :-

Black Rice – 1/2 kg
Water – As per requirement
Brown Sugar/Sugar – 2 teaspoon
Grated coconut – 2 cup
Salt – As per taste
Ghee – 2 tablespoon

Method for black rice puttu:-

Prepare the Rice Flour:-

You may prepare black rice flour at home if you don’t have any on hand by soaking black rice in water overnight, and do not forget to wash it before soaking.
After draining excess water, spread it on a clean cloth and allow it to dry completely.
Collect all the dry black rice and transfer it to the mixing jar, then coarsely powder it.
Your black rice flour is ready; you can store it in a clear, airtight container for your future use.

Mix with Coconut:-

Black rice flour and grated coconut must be combined in a bowl. Add salt to taste, then mix well.

Water:-

With your fingertips, combine the ingredients as you add water gently and sporadically. Continue carefully adding water while avoiding making the mixture too moist after it resembles breadcrumbs in texture. Continue mixing the mixture until it does.

Steam:-

This can be accomplished with a steamer or a puttu maker. alternatively,
if you don’t have a puttu maker, you can use a stainless steel container with holes.
The puttu mold consists of a tiny lid and a disc with holes. Start the preparation by placing the disc inside the puttu mold.
When using a puttu machine, start by layering shredded coconut before adding the ready black rice mixture. Up till the puttu maker is full, keep doing this. Put shredded coconut on the bottom of a stainless steel bowl before adding the rice mixture. On top, add one more layer of coconut.
Steaming the puttu for 10 to 15 minutes, or until well cooked, is recommended. Steam will start to come out of the perforations when it is finished.

Serve:-

Remove the cooked puttu with care from the mold. Serve it hot with your preferred side dish, such as chickpea curry or kadala curry.

Macros for black rice puttu (100g):-

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How to make healthy Ragi appe

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

Ragi Appe healthy breakfast and snack option which is small round in shape. Rich in fibre, iron and calcium, among other nutrients, low in calories and easily digestible.

Ragi is an excellent food for weight loss,healthy eaters and diabetics, as well as for kids.

Ragi comprises a vast array of key nutrients like vitamin C and E , B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats.

This is feeling,healthy and easy to cook in just 10 minutes.

Ingredients-

1.Ragi flour -1 cup

2. Soojii -4 tsp.

3.Curd -1/2 cup

4. Jeera seeds -1 tsp.

5. Baking Soda -1/2 tsp.

6. Onions -1

7. Tomato -1

8. Capsicum -1

9. Green Chilli -1-2 According to taste

10. Coriander Leave- 2 tsp.

11. Salt -as per taste

Serving Size: 3-5

Procedure:-

1.Take Ragi flour and Sooji and Mix together,add salt and soda in it.

2. Add the chopped Onion ,tomatoes and capsicum and add it to the flour and make a thick batter by adding water in it.

3. Heat appe tawa or Idly maker & brush with oil and put batter into that.

4. Let it cook properly & then turn other side of appe.

5. Serve with chutney

Nutritional Value Of Ragi Appe-(5 piece)

Carbs-25 gm

Fat-6 gm

Protein-2 gm

calories-160 cal

How to make crispy Adai dosa

By Annie Katare / Health Tips

Adai is one of the healthiest and feeling dishes from the South Indian cuisine.This is rice and dal pancake. This is protein rich dosa recipe from tamilnadu cuisine.

Adai dosa is complete wholesome and filling breakfast.

Adai dosa is great combination of dal,rice and spice and is loaded with protein.

This is vegan dish.The dish is rich in fibre and can therefore significantly improve digestive functioning and health .

Ingredients-

1. Rice- 1 cup

2 .Moong dal -1/2 cup

3.Urad dal -1/2 cup

4. Chana dal- 1/2 cup

5.Water-1 cup

6. Red chilies,-dry 3-4

7. Cumin seeds -1 tsp

8. Curry leaves -3-4 leaves

9. Ginger, sliced -1 inch

10. Asafoetida -1/4 tsp

11. Salt -According to taste

12. Garam masala/ Sambhar masala (Optional)- 1 tsp

13. Onion, chopped -2 tbsp

14. Coriander leaves, chopped -2 tbsp

15. Green chilies, chopped- 1-2 slits

16. Red chili powder- according to taste

17. Oil -2 tsp

Procedure :-

First Take a bowl and In a bowl add rice, moong, urad, and chana dal. Wash them properly and drain.
Add 1 cup water, red chillies (dry), cumin seeds, some curry leaves and soak overnight.
Grains are soaked, drain water and transfer them to a blender.
Now, add some sliced ginger In blender and grind to a coarse paste.
Transfer the paste into a bowl, then add 1/4 tsp of asafoetida and salt according to taste.
Add water according to the mixture texture to adjust the consistency.
Mix well.
Now heat a pan, and grease it with 1/2 tsp of oil.
On medium heat, pour a ladleful of batter and spread it gently.
Sprinkle some garam masala / sambhar masala (Optional) over the dosa.
Then garnish with chopped onion, coriander leaves, green chilies, and red chili powder.
Then flip it and cook it well from both sides.
Serve hot with coconut chutney or tomato chutney.

Serving Size: 1-2

Nutritional Value Of Adai Dosa-

Carbs-15gm

Fat-5 gm

Protein-4 gm

calories-115 cal

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How to make keto vegetable salad

By Raj Kumari / Health Tips

Introduction for make keto vegetable salad:-

To make a keto vegetable salad, we required all types of low-carb vegetables permitted on a keto diet, including avocados, lettuce, tomatoes, cucumbers, broccoli, and many more. This recipe for low-carb vegetable salad is simple, packed with antioxidants, and wonderfully delicious. The ketogenic diet is a well-known, extremely low-carb, high-fat dietary strategy. Notably, The keto vegetable salad should be high in protein and healthy fats and low in carbohydrates. Here is a recipe for a great keto vegetable salad. This keto vegetable salads are made tastier, fattier, and more satisfying with the aid of healthy sauces.

The ketogenic diet, a high-fat, low-carb Keto salad is a fantastic way to eat your vegetables. This salad is simple to prepare and full of flavor. Vegetarians don’t have to struggle to stick to a ketogenic diet. No matter how long you’ve been on the ketogenic diet or how recently you started, it may seem like every meal you eat has a lot of meat and few veggies.Salads can supply essential vitamins, minerals, and fiber to someone on a ketogenic diet. The fiber in a salad can be especially beneficial because some people develop constipation after switching to this diet.

A person on the keto diet can make sure that their food has the right fat-to-carbohydrate ratio by preparing their own salad dressings. Reliable Source. Additionally, it allows consumers more control over the ingredients that go into their food. Fresh, basic ingredients are commonly used in homemade salad dressings. By incorporating various herbs and spices, it is possible to change the flavors of these dressings.

Ingredients for make keto vegetable salad:-

Cucumber : 20 gram
Carrot : 20 gram
Tomato : 20 gram
Broccoli : 20 gram
Bell pepper : 20 gram
Paneer : 50 gram
Onion : 20 gram
lettuce or spinach 30 gram
Olive oil : 1-2 tablespoon
cream : 1/2 cup
chat masala : 1/2 tablespoon
salt : As per taste
black pepper powder : 1/2 tablespoon

Method for keto vegetable salad :-

Collect all the vegetables (cucumber, carrot, tomatoes, broccoli, bell pepper, onion, lettuce or spinach). Wash them properly, keep them aside for a while, and allow them to dry completely.
Peel and break the cucumber into two pieces, halve them vertically, remove seeds, cut into thick strips, and roughly cut them into small cubes.
Peel and chop the carrot into small pieces. Chop tomatoes into small pieces.
Cut the broccoli and place it in hot water. Bring to a boil and cook for 2 minutes.
Cut the bell peppers into equal pieces.
Place the paneer on a sizable serving plate and slice it into small pieces.
Place spinach or lettuce leaves on a sizable serving plate and chop it into small pieces.
Sliced onions should be arranged and peeled.
Fry the onion over medium heat. cucumber, carrot, tomatoes, broccoli, bell pepper, onion and salt as per taste for 10 minutes.
Afterward, let it settle down for a few minutes.
Squirt lemon juice over the arranged veggies and add paneer in small pieces.
Mix shredded lettuce or spinach over the veggies in a bowl. Sprinkle chat masala, black pepper powder, Roasted Pumpkin seeds and salt over it and mix well.
Let’s add 4 tablespoons of cream, serve, and enjoy your keto vegetable salad.

Macros for keto vegetable salad (200g):-

Protein : 14g

Fat : 51g

Carbohydrate : 13g

Calories : 550g

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How to make healthy soft Ragi balls

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

Ragi Mudde or balls are healthy balls made from finger millet flour and water. They are a delicacy and a staple food mainly in Karnataka and in some parts of Tamil Nadu and Andhra Pradesh.

This is Gluten free ,healthy and feeling wholesome meals.Its has high nutritional value. It is also an excellent source of energy and can keep you feeling full for a long time.

It is low glycemic dish which is rich in Calcium,iron and fiber.

Ingredients-

1.Water-3 cups

2.Ghee-2 tbsp

3.Ragi flour-2 cups

4.salt-as per taste

Procedure

Take Pan add 2 and ½ cups of water heat over medium-high heat.
Add ½ teaspoon salt and 2 tablespoon of ghee to the pan and bring the water to a boil.
Mix 2 tablespoon of ragi flour with ¼ cup of water slowly to make a lump-free mixture.
Now Add this mixture to the pan and cook for 2 minutes.
When the slurry begins to boil, lower the heat and sprinkle the remaining ragi flour evenly all over the pan.
cover the pan with a lid.
Ensure that the ragi flour is evenly distributed across the top of the liquid.
Cook for 2 minutes
Remove the pan from heat and mix well using a wooden stick to make a smooth lump free mixture.
. Keep the pan back on the heat and cook for another 2-3 minutes.
Transfer the mixture to a plate and divide it into 4 equal parts.
Wet your hands with water and shape the mixture into smooth balls.
Serve smooth balls hot with any spicy curry or dal.

Nutritional Value Of Ragi Ball(one)-

Carbs-21gm

Fat-0.5 gm

Protein-2 gm

calories-97 cal

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