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 HEALTHY VEG CAESAR SALAD

By / Health Tips

A Caesar salad can be a healthy meal because it contains a variety of nutrients and ingredients that support a balanced diet. Caesar salads are a good way to eat lots of vegetables, which are low in calories and fat, and high in fiber, vitamins, and minerals. The Caesar dressing is often made with olive oil, which contains healthy fats that support heart health. 

INGRIEDENTS

  • ½ cup olive oil, 120 mL
  • ¼ cup mayonnaise, 60 g
  • ¼ cup shaved parmesan cheese, 30 g
  • 2 Tbsp lemon juice, 30 mL
  • 1 ½ tsp dijon mustard or mustard powder
  • 1 clove garlic
  • Salt and pepper to taste
  • 1 cup croutons or as per preference
  • 5 heaping cups of chopped mixed greens spinach or kale
  • ½ cup shaved parmesan cheese

METHOD

Make Dressing: Add all Dressing ingredients to a blender and blitz until smooth and creamy. Taste and add salt and pepper, as needed.  

Assemble:   Roughly chop romaine or mixed greens. Toss together with croutons and parmesan. Drizzle with dressing and toss to coat (you may not need all of the dressing).

Serving: 1salad | Calories: 409kcal | Carbohydrates: 16.9g | Protein: 8.9g | Fat: 35.5g | Saturated Fat: 7.2g | Cholesterol: 15mg | Sodium: 516mg | Potassium: 259mg | Fiber: 1.7g | Sugar: 1.3g | Calcium: 190mg | Iron: 1.8mg

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LOW CARBS HEALTHY CHICKEN CAESAR SALAD

By / Health Tips

This healthy chicken Caesar salad is low in carbs. Instead, it is loaded with chicken and boiled eggs making it high in protein! Eating healthy has never been this good and easy!This salad will keep you full for hours and will be your go-to salad every week. Topped with some fresh cracked peppers, freshly shaved parmesan, and some fresh chopped chives to give it that extra flavor! So good!

INGREDIENTS

  • Chicken breast: you may use chicken thighs
  • Avocado: Use firm but ripe avocados
  • Eggs
  • Any greens of your choice spinach or kale
  • Greek yogurt: plain yogurt or sour cream works
  • Olive Oil
  • Lemon: use fresh lemons
  • Parmesan Cheese
  • Seasonings and condiments: Oregano, salt & pepper, mustard, garlic powder, onion powder

METHOD

  • Marinate the chicken: Whisk olive oil, oregano, and salt into a small mixing bowl. Place the chicken breast into a ziplock bag, pour the prepared rub, and seal the bag. Gently press the marinade around the chicken to coat evenly. Refrigerate and let marinate for at least 1 hour (or overnight if time allows)
  • Make the dressing: Mix all the dressing ingredients in a bowl, cover, and refrigerate until ready.
  • Cook the chicken: Heat a large skillet or a grill over medium-high heat. Cook the marinated chicken for a cook for 8-10 minutes without moving. Avoid pressing and prodding. After 6-8 minutes flip the chicken and cook on the second side until golden brown, about 4-6 minutes more.
  • Cook eggs: While the chicken is cooking, boil the eggs.
  • Chop the lettuce into large pieces and slice the avocado into chunks. Once the chicken is done, remove it from the pan/grill and transfer it to a cutting board. Allow it to sit for a few minutes, then slice and set aside.
  • Peel and slice the eggs into quarters and set aside.
  • Assemble: For assembling, place the chopped greens and avocado in a large salad bowl. Add eggs and sliced chicken.
  • Add dressing: Finally, drizzle the prepared dressing all over the chicken. Sprinkle with grated parmesan cheese. Taste and adjust the salt and pepper, if needed.

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HOW TO MAKE HEALTHY CHICKEN KHICHDI

By / Health Tips

 A serving of chicken khichdi can be high in protein.: Chicken contains many essential nutrients, including B vitamins, phosphorus, selenium, iron, zinc, and copper. These nutrients are important for energy production, bone health, immune function, and brain function. Khichdi is made with rice and lentils, which are both gluten-free. Khichdi can help manage cholesterol levels. It is a good immunity booster and can help restart a compromised digestive system. It has anti-inflammatory properties and it is good for people with diabetes. Khichdi can help with weight loss. 

Ingredients

  • 2/3 pound boneless, skinless chicken thighs, cut into bite-sized pieces
  • 2 tablespoons plain whole milk yogurt
  • 1/2 teaspoon salt
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon turmeric powder
  • 2 tablespoons sunflower oil
  • 1 tablespoon salted butter
  • 1 bay leaf
  • 1 stick cinnamon
  • 4 cardamom pods
  • 1 teaspoon cumin seeds
  • 1 onion, roughly chopped
  • 1-inch piece ginger root, peeled and grated
  • 2 garlic cloves, grated
  • 2 tomatoes, roughly chopped
  • 1 cup basmati rice
  • 1 cup moong dal
  • 1/2 teaspoon salt
  • 1/2 teaspoon chili powder

METHOD

Start by marinating the chicken. Put the chicken, yogurt, and all the spices in a bowl and mix to coat well. Cover and set aside.

    Heat the oil and butter in a pan over medium heat, add the whole spices and cumin seeds, and let them sizzle for a few seconds. Add the onions and cook for 5 minutes until they get some color. Next, add the garlic and ginger and cook for another minute, stirring frequently . Add the tomatoes and cook for 5 minutes until the tomatoes start to soften. Then add the marinated chicken followed by the rice and lentils and mix it all well. To this add the spices and then the boiling water. Cover with a lid and cook on low heat for 20-25 minutes until cooked. Sprinkle on the coriander leaves and serve warm with plain yogurt.

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    HOW TO MAKE HEALTHY CHICKEN SOUP

    By / Health Tips

    According to research, the more ingredients in your soup, the better. Chicken soup with various veggies can help ease the symptoms of upper respiratory tract infections, including congestion, stuffy nose, cough, and sore throat.

    Ingredients

    • Chicken With Bones – 300 g
    • Onions – 1 (chopped)
    • Garlic – 3 – 4 cloves
    • Ginger – 1 small piece
    • Bay leaves – 2
    • Salt as per taste
    • Green chillies ( optional)
    • Carrot – 1 medium size chopped
    • Pepper to taste
    • Water – 3 cups spring onions for garnishing

    METHOD

    • Firstly, in a pressure cooker add chicken, chopped onion, and garlic cloves.
    • In addition add carrots, bay leaf, black pepper, ginger, salt, and 3 cups of water.
    • Further, let it cook for 10 – 15 minutes on a low flame.
    • Then in a bowl, strain the soup and keep it aside.
    • Then separate the chicken into small pieces from the bones.
    • For serving take a bowl, fill it with a few shredded chicken pieces, and pour the clear soup on top.

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    How To Make Healthy Vegetable Oats Tikki 

    By / Health Tips

    Vegetable oats Tikki can be a healthy snack because oats are a good source of protein, fiber, and healthy fats, and they have many health benefits. Oats are of great source of protein for vegetarians. Oats have a low glycemic index and are loaded with soluble fibers.

    INGRIEDENTS

    • – 1 cup rolled oats
    • – 1/2 cup grated carrot
    • – 1/2 cup green peas
    • – 1/2 cup boiled and mashed sweet potato
    • – 1/4 cup finely chopped onion
    • – 2 green chillies, finely chopped
    • – 1 tsp ginger paste
    • – 1/2 tsp cumin powder
    • – Salt to taste
    • – 2 tbsp chopped coriander leaves
    • – 1 tsp lemon juice
    • – 2 tbsp oil for shallow frying

    METHOD

    1. Dry roast the oats on low heat for 2-3 minutes or until they turn slightly brown. Keep aside to cool.

    2. In a mixing bowl, add grated carrot, peas, boiled and mashed sweet potato, chopped onion, green chilies, ginger paste, cumin powder, salt, coriander leaves, and lemon juice. Mix well.

    3. Add roasted oats to the vegetable mixture and mix well.

    4. Divide the mixture into equal portions and shape each portion into a Tikki.

    5. Heat oil in a non-stick pan and shallow fry the tikkis on medium heat until they turn golden brown on both sides.

    6. Serve hot with green chutney.

    Calories: 239kcal | Carbohydrates: 15g | Protein: 4g | Fat: 19g |

     Fiber: 3g

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    HOW TO MAKE HEALTHY MIX BEANS SOUP

    By / Health Tips

    This Mix Beans Soup is a healthy and hearty vegan soup that is packed with protein and fiber. It’s made with a variety of beans, including black beans, kidney beans, and chickpeas, and is flavored with a blend of aromatic spices. This soup is gluten-free and vegan, making it suitable for many dietary preferences. It’s also a great source of protein and fiber, making it a filling and satisfying meal. Mix beans when eaten regularly as part of a nutritious diet, legumes may help to protect against type 2 diabetes, improve blood sugar and blood fat control for people who have diabetes, and lower blood pressure and cholesterol.

    INGRIEDENTS

    •  1 cup mixed beans, soaked overnight: 200gms
    • 1 onion, chopped: 80gms
    • 2 tomatoes, chopped: 200gms
    • 1 carrot, chopped: 50gms
    • 1 tsp smoked paprika: 3gms
    • 1 tsp turmeric powder: 3gms
    • 1 tsp salt: 3gms
    • 1/2 tsp black pepper: 1gm
    • 1 tbsp olive oil: 15ml
    • 4 cups water
    • Fresh cilantro leaves, chopped for garnish: 5gms
    • 2 cloves garlic, minced: 5gms
    • 1 tsp cumin seeds: 3gms
    • 1 tsp coriander powder: 3gms

    METHOD

    1. Drain the soaked beans and rinse them under running water.

    2. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté for 2-3 minutes until they turn translucent.

    3. Add minced garlic and sauté for another 1-2 minutes until the raw smell goes away.

    4. Add chopped tomatoes, chopped carrots, and spices (cumin seeds, coriander powder, smoked paprika, turmeric powder, salt, and black pepper). Stir well to combine.

    5. Add the soaked beans and 4 cups of water to the pot. Stir well.

    6. Bring the mixture to a boil and then reduce heat to low. Cover the pot with a lid and let it simmer for 45-50 minutes until the beans are tender.

    7. Once the beans are cooked, blend the soup until smooth using an immersion or regular blender

    8. Garnish with fresh cilantro leaves and serve hot.

    Servings Prepared: 4

    Serving Size: 1 cup

    Nutritional Value per Serving:

    – Calories: 180 kcal

    – Protein: 10g

    – Fat: 3g

    – Carbohydrates: 30g

    – Fiber: 9g

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    HOW TO MAKE HEALTHY MAKKI KI RAB RECIPE

    By / Health Tips

    Makki Ki Raab is a healthy traditional Punjabi dish, rich in protein and fiber, made with cornmeal and buttermilk. It is a warm, comforting drink perfect for cold winter days. 

    INGREDIENTS

    • Buttermilk  1 litre
    • 1/4 cup maize flour (makki ka atta, yellow sweet corn flour)
    • 1 cup Chopped vegetables of your choice 
    •  chopped spring onion 
    • 1/2 Tsp Ginger
    • 1/2 tsp garlic 
    • 1 tsp turmeric 
    • 2 tsp black pepper, freshly crushed
    • salt, to taste
    • 2 cups water
    • 1/4 cup Fresh coriander
    • For tadka:
    • Ghee 2 tbsp
    • 1 1/2 cumin seeds
    • 1/4tsp hing

    METHOD

    • STEP 1. In a pan, heat ghee, cumin seeds and hing. Let them splutter.
    • STEP 2. Add cornmeal and roast it for a few minutes until it turns golden brown.
    • STEP 3 . Slowly add buttermilk, stirring continuously to avoid lumps.
    • STEP 4. Add all vegetables, chopped spring onions, ginger and chopped garlic
    • STEP 5. Add water, salt, black pepper, and turmeric powder. Mix well.
    • STEP 6. Cook on low heat for 15-20 minutes, stirring occasionally.
    • STEP 7. Garnish with fresh coriander leaves and serve hot.

      Nutrition value: 851 calories per serving

      13 g Fat 72 g Protein 109 gCarbs 5 g Fiber

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      HOW TO MAKE HEALTHY MAKKI KI ROTI WITH SARSON KA SAAG

      By / Health Tips

      This is a popular Punjabi dish. It contains mustard leaves, spinach leaves along with goosefoot also called bathua leaves has many health benefits. Sarson ka saag is high in nutrients, especially macronutrients It is high in fiber which regulates metabolism. Mustard leaves are rich in calcium, phosphorous, and magnesium essential for maintaining strong bones. along with this bathua is good for weight loss and can also help in skin care. Along with this, we eat makki ki roti is gluten-free and rich in vitamins like A, D, E, and K . Makki ki roti is rich in iron, zinc, and phosphorus, and also improves eyesight. We added homemade white butter in this recipe rather than the market yellow butter to add a delicious flavor and nutrition. Yellow butter typically includes salt, trans fats, and artificial coloring, whereas white butter, lovingly prepared at home, is free from such additives. Not only is it richer in essential nutrients like milk proteins, vitamins A and D, and saturated fats, which are good for bone health and immunity but it’s also gentler on your digestive system.

      INGREDIENTS

      SARSO KA SAAG

      Mustard Leaves(Sarson)-300 g (chopped)

      Spinach leaves (Palak)-150g (chopped)

      Bathua/Goosefoot LEAVES-1 cup (chopped)

      Garlic-6 cloves (finely chopped)

      Ginger- 1.5 inch (peeled and chopped)

      Green chillies 2 chopped

      Asafoetida/heeng-1 pinch

      Cumin Seeds-1 tsp

      Red chili Powder-1/2 tsp

      Coriander Powder-1/2 tsp

      Maize flour/Makki ka atta-2 tbsp

      Onion 1 large (chopped)

      Tomato-1 large finely chopped

      Salt-to taste

      Homemade white Butter 4 tbsp + some to pour over

      Desi ghee 4 tbsp

      Water- 1/2 cup

      MAKKI KI ROTI

       2 cups maize flour (makki ka atta) – 200 gram

      1 cup hot water or add as required

      1 teaspoon carom seeds (ajwain)

      salt as required

      Knead a dough by mixing all ingredients in a bowl with hot water.

      HOMEMADE WHITE BUTTER

      2 Cup full fat cream or malai

      4 Cup iced water 

      METHOD TO PREPARE SARSON KA SAAG

      Properly wash and rinse mustard leaves, spinach leaves and bathua to remove dirt and mud. Now remove leaves’ hard stems and keep gentle leaves for saag preparation. Chop these leaves altogether.

      Put a pressure cooker on flame, take 2 tbsp of desi ghee, and add half of the chopped ginger, garlic, and green chilies. Now add all the green leafy vegetables (Mustard, Spinach, and bathua ) and 1/2 cup of water. Cook for one whistle. Let it release its pressure and cool down. Meanwhile, heat 2 tbsp of desi ghee in another pan, and add in asafoetida and cumin seeds. When cumin seeds crackle, add the remaining garlic, ginger, and green chilies. Saute for a while

      Now add in chopped onion and saute until softened, after that add finely chopped tomatoes. Put in coriander, red chilly powder, and salt. Saute intermittently until tomatoes are properly cooked and mashed. Meanwhile blend green leafy vegetables mix in a blender until smooth, Now add it into the pan on low flame, give it a mix, cover it with a lid, and let it cook. Just after adding pureed leafy vegetables, cover it with a lid. Add Maize flour and mix well. Cook for another two minutes. Sarson ka saag is ready to eat.

      METHOD TO PREPARE HOMEMADE BUTTER

      To make butter at home you can use cream (malai) from the milk. However, this fresh cream (malai) can be collected by boiling 1 liter of full fat milk  everyday for 10 days and stored in the refrigerator in an airtight container.

       Keep iced water ready in a  separate bowl. Bring out cream or malai from the refrigerator. Let it sit at room temperature then to make white butter we combine the malai and 2 cups of iced water in a deep bowl and blend using a hand blender for 3 to 4 minutes.

      Continue to whisk and you will find a thick layer of butter formed, remove this using a large spoon in a deep bowl. Squeeze out all the water lightly by pressing it between your palms and put it in a deep bowl. Store homemade butter in a clean airtight bowl, in the refrigerator. It lasts for 2 days.

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      HOW TO MAKE NUTRITIOUS CABBAGE SOUP

      By / Health Tips

      Loaded with cabbage, carrots and bell peppers this soup is nutritious and helps in shedding weight also. Cabbage helps to improve the immune system and digestion too. Likewise, carrots are rich in beta carotene, which is a precursor of vitamin A, a powerful antioxidant also good for immune system. Red bell peppers are rich in vitamin C. Along with this spices and herbs that enhance the flavor.

      Prep Time: 5 minutes

      Cook Time: 25 minutes

      Total Time: 30 minutes

      INGRIEDENTS

      • 1 cup Spring onion
      • Half Cabbage chopped
      • 1 cup Carrot diced  
      • 1 cup Onion diced
      • 1 Red Bell Pepper diced
      • 1 Tomato chopped
      • ½ tsp red Chili flakes
      • 2 to 3 garlic cloves minced
      • ½ tsp black pepper
      • 2 tbsp coriander chopped.
      • Salt to taste
      • 8 cups vegetables broth (u can buy it from local supermarket) OR (https://www.amazon.in/Chef-Solutions-Vegi-Aroma-Broth-Powder/dp/B01MSDZVSR/ref=sr_1_6?dib=eyJ2IjoiMSJ9.VoGqTAwit1H6LFpzebxetHmLuuItmh57utSnVlIVeB4hykIo9hRHLHRslUgJHMgSdmiBaEVppZELcgboYAI5HtAn5Rc2UrMQSJZpedQVHhgsSRFttEI7CsrBqpn0E-OeQBCZRvx4jGtL65z-iWq7zZKhg63dgWyhhasDedVQs6DoHFF1GMikQiAwewHT1kY89KabCEpQnblR_8It-rRin9yrlxu5CuwpAaZuzEh20sIxJA-_36fcFT_iwBB4TFWeQOYpNisNI1B4YS_tDXFCVDzp1SBK1EZLALd7fNjCD_c.Hw1ejNHfNqb6mY8UEvs7d4Aw49JHf55KlSNoNq7JiZk&dib_tag=se&keywords=veg+broth&qid=1731930068&sr=8-6)

      METHOD

      Heat oil in a large pot over medium heat. Add spring onions, bell peppers, onions and carrots Cook, stirring, until the veggies begin to soften for 6 to 8 minutes. Add garlic, black pepper, red chili flakes, salt and cook stirring for 2 minutes.

      Now add broth, cabbage and tomato. Increase heat to medium high and bring to a boil. Reduce heat and cook till all vegetables are tender. Add coriander leaves. Taste soup and add salt pepper according to your taste if needed. Serve and enjoy.

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      HOW TO MAKE HIGH PROTEIN SOYABEAN PANEER KABAB.

      By / Health Tips

      Soyabean Veg Paneer Kebabs are a delicious and healthy vegetarian appetizer made with a combination of soyabean and paneer. These kebabs are packed with protein and are perfect for those who are looking for a meat-free alternative. The soyabean and paneer are marinated in a flavorful mixture of spices and then grilled to perfection. These kebabs are crispy on the outside and soft on the inside, making them a crowd-pleasing dish for parties or as a snack. Serve them with mint chutney or yogurt dip for a delightful treat.

      INGREDIENT :-

      • soyabean – 1 cup
      • Grated paneer – 1 cup
      • Besan – 2 tbsp
      • onion, finely chopped
      • 1/2 cup mixed vegetables (carrots, peas, and corn), finely chopped
      • 2-3 cloves of garlic, minced
      • 1 teaspoon of ginger paste
      • 1 teaspoon cumin powder
      • 1 teaspoon of coriander powder
      • 1/2 teaspoon garam masala
      • 1/2 teaspoon red chilli powder (adjust to taste)
      • Salt according to taste
      • 2 tablespoons breadcrumbs or oat flour-
      • 2 tablespoons chopped fresh coriander leaves
      • 1 tablespoon of lemon juice
      • 1 tablespoon of olive oil

      METHOD :-

      • In a pot, boil water and soak soybean for 15-20 minutes until soft. Drain and squeeze out excess water, and mince the soy chunks finely.
      • Take a mixing bowl and combine the minced soy chunks, paneer, chopped onions, besan ,mixed vegetables, minced garlic, and ginger paste.
      • Now add cumin powder, coriander powder, garam masala, red chilli powder, salt, and lemon juice to the mixture. Mix well.
      • Add oat flour to bind the mixture. Now shape it into kababs—make rounds (or elongated) patties.
      • Heat a non-stick pan with oil over medium heat. Cook kababs until golden brown on both sides. Optionally, brush some oil on the kababs.
      • For grilling, preheat and lightly oil the grill grates. Thread kababs onto skewers and grill until cooked with grill marks.
      • Once cooked, remove it from the pan or grill. Serve hot with mint chutney, yogurt sauce, or a side salad