HOW TO MAKE HEALTHY ONE-POT PASTA SOUP

By Raj Kumari / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

To make healthy one-pot pasta soup brings together creamy peanut-sesame flavors, spicy undertones, and tender paneer chunks in a rich, hearty broth. It’s a quick, comforting meal perfect for a cozy evening. Packed with protein, healthy fats, and a medley of textures, this soup is a delightful fusion of flavors.

INGREDIENTS FOR HEALTHY ONE-POT PASTA SOUP:-

Pasta (penne, spaghetti, or fusilli)*: 100g
Paneer (cubed): 150g
Peanut butter (unsweetened): 2 tablespoons (30 g)
Sesame paste (tahini): 1 tablespoon (15 g)
Vegetable broth: 4 cups (960 ml)
Coconut milk (optional, for creaminess): 1/2 cup (120 ml)
Soy sauce (or tamari for gluten-free): 1 tablespoon (15 ml)
Garlic (minced): 4 cloves (12 g)
Ginger (minced): 1 tablespoon (15 g)
Carrot (julienned): 1 medium (50 g)
Bell pepper (sliced): 1 medium (100 g)
Green onions (chopped): 2 stalks (10g)
Red chili flakes: 1 teaspoon (2g)
Sesame oil: 1 tablespoon (15 ml)
Salt and pepper: To taste – Lime juice: 1 tablespoon (15 ml)
Fresh cilantro (for garnish): 1 tablespoon (5 g)

PREPARATION METHOD FOR HEALTHY ONE-POT PASTA SOUP:-

1. Cube the paneer and soak it in warm water for 10 minutes to make it soft.

2. Julienne the carrots and slice the bell peppers for even cooking.

3. Mince the ginger and garlic to enhance flavor.

4. Prepare the vegetable broth in advance (homemade or store-bought).

5. Heat Oil: In a large pot, heat sesame oil over medium heat. Add minced garlic and ginger, and sauté until fragrant.

6. Add Vegetables: Toss in the julienned carrot and sliced bell peppers. Cook for 2-3 minutes until slightly tender.

7. Prepare the Broth: Add the peanut butter, sesame paste, soy sauce, and vegetable broth to the pot. Whisk until the peanut butter and sesame paste dissolve completely.

8. Cook the Pasta: Bring the mixture to a boil, then add the pasta. Cook according to the package instructions, stirring occasionally to prevent sticking.

9. Add Paneer: Once the pasta is almost done, gently add the paneer cubes and simmer for another 2-3 minutes.

10. Finish with Coconut Milk (Optional): Stir in the coconut milk for extra creaminess. Add red chili flakes, salt, and pepper to taste.

11. Add Lime Juice: Once cooked, remove from heat and stir in fresh lime juice.

12. Garnish & Serve: Ladle the soup into bowls and garnish with chopped green onions and fresh cilantro.

NUTRITIONAL VALUE PER 100 g: –

Calories: 128 kcal

Protein: 4.8g

Fat: 6g

Carbohydrates: 12g

Fiber: 1.2g

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HOW TO MAKE HEALTHY SPINACH CREPE

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

Spinach crepes are light and packed with the goodness of spinach, making them an excellent choice for a nutritious breakfast, snack, or even a light lunch. These crepes are rich in vitamins, minerals, and fiber, making them a healthy and delicious option.

INGREDIENTS FOR SPINACH CREPE :-

1 cup besan
Salt to taste
Pinch of black pepper
Water as required
100 gms paneer
Salt to taste
4 tsp pepper powder
1/4 cup milk
1 tbsp oil
1 tbsp garlic, finely chopped
1 onion, thinly sliced
Handful of spring onion, finely chopped
Handful of spinach, roughly chopped
Salt to taste
Pinch of pepper
1 tbsp oregano
1 tbsp chilli flakes
2 tbsp processed cheese, grated
2 tbsp processed cheese, grated
1 tsp oregano
1 tsp chilli flakes

PREPARATION METHOD FOR SPINACH CREPE:-

Mix the besan, salt, pepper, and water in a bowl to a smooth liquid consistency and keep it aside.
Blitz the paneer, salt, pepper, and milk to a smooth puree.
Now Heat oil in a pan. Add garlic, onion, spring onion, spinach, salt, pepper, oregano, and chili flakes and mix well. Let the spinach wilt a little.
Add in half the paneer puree and cheese and mix well.
On a non-stick tawa, add in some of the besan batter and flatten it out like a dosa/chilla. Cook for 2-3 minutes until golden brown. Flip and cook for 20-30 seconds.
Heat the remaining paneer puree with some cheese, oregano, and chili flakes till it thickens slightly for dipping purposes. Stuff the onion filling in the crepe. Fold and serve with some paneer sauce and dig in!

NUTRITIONAL VALUE PER 100 g: –

Calories: 80 kcal

Protein: 4g

Fat: 2.5g

Carbohydrates: 9g

Fiber: 1.5g

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For more information –https://fitpiq.com/how-to-prepare-keto-coconut-smoothie/

Protein Rich – Moong Paneer Vegetable Wrap

By Nisha Mittal / Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

The High Protein Moong Paneer Wrap Recipe makes a delicious appetizer for the parties, a breakfast or even as a school lunch box. The cheela is made with soaked moong and filled with cottage cheese/paneer is rich in proteins and vitamins making it a healthy snack or meal for both adults and kids. Paneer has a high satiety value which helps to control hunger for a long time, and so weight loss becomes easy. Vegetables used in this also help us to control hunger as it releases a hormone lectin and also vegetables have good amount of vitamins and minerals to make us a healthy life. So try this yummy and easy weight loss friendly recipe .

Ingredients

50 gm low-fat paneer
50 gm Moong soaked
1 Onion, Tomato, beetroot chopped (you can use vegetables of your choices)
1 Green Chilly
3-4 Garlic cloves chopped finely
½ tsp Chilly flakes
½ tsp oregano
Salt to taste

Preparation Of Moong Paneer Vegetable Wrap

In a mixer grinder, add moong, green chilies, and salt.

Switch on the flame and brush a little oil on the pan and pour the paste, and make a chilla out of it.

Cook from both sides evenly.

Now add all the vegetables and grate the paneer over them evenly.

Sprinkle chilly flakes and oregano.

Switch of the flame and wrap it and enjoy.

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How To Make High Protein Veg Salad Recipe

By Nisha Mittal / Health Tips, Healthy Recipes, Protein Rich Recipes, Salads, Weight loss for Diabetes - Recipes

Here is the delicious high protein veg salad recipe in which paneer and curd are used which are already a form of dairy product which is full of protein and calcium . Paneer has a high satiety value which help us to feel full for a longer time.

Also I have added lots of vegetables which helps to think that we are full because vegetables release lectin hormones which informs brain brain to tell us that we are full. Vegetables have lots of nutrients like potasssium ,magnesium and iron etc. which keeps our body to work properly and makes us fit and healthy. So, we should opt for a salads recipes which are not only delicious but helps us in being fit and healthy.

Ingredients

100 gms of low-fat paneer cut into cubes
100 gm green peas
100 gm curd blended
1/2 capsicum chopped into small pieces
1/4 bowl / 30gm corns
2 mushrooms cut into small pieces
1 bowl of cabbage, shredded
1 tbsp mint and coriander chutney
3-4 g of ghee
¼ tsp black pepper
1 tsp chilly flakes
Salt to taste

Method

In a pan, add ghee.

Add paneer cubes and saute a little.

Now add green peas, capsicum, mushrooms, and corn ( we can add vegetables of our choices) and cook for 4-5 minutes. Now add black pepper, chilly flakes and salt, and cook for 2 minutes, and switch off the flame.

Take a small bowl, add curd and mint and coriander chutney to it and mix well.

Now, take a fresh bowl and add shredded cabbage to it.

Add the paneer veg salad from the pan to this bowl.

Pour prepared curd mixture into this bowl and mix well.

High-protein veg salad is ready to serve.

MACROS(100 GM)

PROTEIN 11 gm FATS 8.7 gm CARBS 8.9 gm FIBRE 2.2 gm

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How To Make High Protein Vegetable Poha Tikki Recipes

By Nisha Mittal / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

High Protein Paneer vegetable poha tikki is an easy and quick cottage snack made with a handful of ingredients like poha, Indian cottage cheese, vegetables, and seasonings. It makes for a good teatime or evening snack served with a side of green chutney. Poha or flattened rice is another ingredient, which has innumerable uses in Indian cuisine. So much that it is not just the name given to a form of rice, but also a complete dish called Kanda Poha in Maharashtrian cuisine. Along with it, paneer is used, which is also a good dairy product, mostly used for weight loss due to its high protein content.

However, in this post, I have shared a very easy and tasty North India style snack made with poha, mixed paneer, veggies, and spices – the Poha Cutlet. This can be referred to as poha tikki and is also a vegan-friendly recipe. These cutlets or tikkis of flattened rice also make for a super yummy appetizer for your parties and get-togethers.

Ingredients

50 gm Poha
100 gms of low-fat paneer
¼ th cup grated Carrot
¼ th cup grated Capsicum ( can take veggies of your choice)
¼ tsp chili powder
½ tsp garam masala powder
Salt to taste

Method

Wash and soak poha for 8-10 minutes. Now strain and remove excess water.

Add to a bowl poha, grated paneer, capsicum, and carrot.

Now add chilly powder, garam masala powder, and salt.

Mix well and make 5 tikkis out of it.

Brush the pan with oil/ghee and place the tikki on it and cook for 3-4 minutes on each side. Paneer Poha vegetable tikki is ready to serve. Serve with green chutney and enjoy this high-protein meal.

Macros (100 gm)

Protein 3.3 gm Fiber 1.4 gm

Fats 10.5 gm Carbs 21 gm

You can also try: Hara Bhara Kabab-A Perfect High Protein Snacks – Fitpiq

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Hara Bhara Kabab-A Perfect High Protein Snacks

By Nisha Mittal / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Hara Bhara Kabab can be a healthy snack when prepared right. The use of nutritious items like sprouts, peas, and paneer makes them a good source of iron, protein, fiber, and other essential nutrients. To make them even healthier, consider air-frying them or cooking them in a nonstick pan instead of deep frying. Sprouted moong is a low-calorie, high-fiber food, making it a great addition for those aiming to lose weight. And so is paneer, which is full of protein, which has a high satiety value, which makes us feel full for a longer time, and so helps in weight loss.

This snack recipe is really mouth-watering and can easily be cooked at home. as been made with a few ingredients, this easy recipe can be made without taking too much valuable time. A surprising fact about this dish is that one can pack it in kids’ tiffin as well to serve them with something healthy and filling. Try this breakfast recipe right away! Tried making a healthy and tasty snack, which came out really well, so sharing this recipe with all to try a high-protein, healthy snack.

Ingredients

50gm sprouted moong

50 g low-fat paneer

1/2 cup peas

5 cashews (optional)

1 small Capsicum (cut into small pieces)

Half tsp red chilli powder

Half tsp garam masala powder

Salt to taste

Method to Prepare Hara Bhara Kabab

Add sprouted moong and green peas in a mixer grinder jar and make a smooth paste.

Pour the mixture into a bowl.

Now add grated paneer and capsicum to the bowl.

Now add red chilly powder, Salt, and garam masala powder and mix well.

Make 5 tikkis out of the mixture. Brush the pan with oil/ghee and place the tikkis on it. Place 1 cashew on each tikki and cook for 3-4 minutes on each side.

Hara bhara kabab is ready to serve. Serve with green chutney and enjoy this high-protein meal.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

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HOW TO MAKE HIGH PROTEIN PIZZA

By Nisha Mittal / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This high-protein chela offers a large amount of nutritional benefits, especially a high amount of protein. Green gram dal provides protein and essential amino acids.. Besan contains fiber, which aids digestion and promotes healthy gut bacteria. Paneer (Indian cottage cheese), cheese cubes, and besan (gram flour) offer various health benefits, primarily due to their high protein content and low glycemic index. Besan flour base pizza with paneer, for example, is a great option for managing blood sugar levels and promoting weight loss due to its slow release of carbohydrates.

Gram dal adds protein, essential for muscle repair and overall health. And same as paneer and cheese, which have a good amount of calcium, essential for bone health. Paneer also contains vitamins like A and D, which support various bodily functions, and also Paneer is a good source of tryptophan, a precursor to serotonin, which helps regulate mood and reduce stress.

Likewise, Cheese can be a source of vitamin D, which supports calcium absorption and immune function. Combining besan, paneer, and vegetables in a pizza provides a variety of nutrients, including protein, carbohydrates, and vitamins. So this pizza not only nutritious but is also delicious. Pizzas are easy to make, versatile, and can be customized with various vegetables and spices.

Ingredients

50gm paneer

50gm besan flour
1 cheese cube
1 Capsicum
1/4 bowl of corn
Oregano, chilli flakes, salt
1 tbsp Green chutney (homemade)
Salt to taste

Method of Preparing High Protein Pizza

Add besan flour to a bowl. Add the salt, flour, water, turmeric, pepper, and chili flakes and mix to make a smooth batter.

Dice the vegetables finely and chop the paneer into small pieces.

Use a tissue to ensure the bottom of the pan is coated well with oil. And add about a ladle of the mixture into the pan, now spread green chutney evenly once the base starts cooking.

Now spread all the veggies, corn, and paneer pieces all over the cheela and grate cheese cubes over it. Now sprinkle oregano and chili flakes.

Switch off the flame and cover it with a lid for two minutes. High-protein paneer cheese pizza is ready to serve. Enjoy….

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For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

HOW TO MAKE ASIAN CUCUMBER AND SESAME SALAD

By Nisha Mittal / Healthy Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This Asian Cucumber Salad is cool and refreshing and pairs well with many things. It’s vegan and also gluten-free but also is a nice addition to meals and bowls you are already making. It is a healthy lunch option and also is high in nutrients. Cucumber and carrots are not only low in calories but also high in many important vitamins and minerals. It contains antioxidants and also aids in weight loss. It not only promotes hydration but also is rich in fiber, and so it is easy to add to your diet.

Sesame seeds are added to it, which are also rich in fiber but support healthy bones, and because sesame seeds are rich in iron and folate and also healthy fats , so it helps in increasing haemoglobin. It is also a good source of B vitamins and also boost estrogen levels and so it falls in ‘estrogen boosting foods’.Here’s a simple recipe for Asian Cucumber Salad that I think you will fall in love with because it is fast and easy and light and delicious! Cool, refreshing cucumber are just what I crave during the hot summer months, and so this salad is no exception. It hits all the flavor notes as well- such a great combo!

INGREDIENTS

2-3 Cucumber peeled with a peeler
1 Carrot peeled with a peeler
½ cup Coriander leaves
2 tbsp Roasted sesame seeds
2 tbsp Peanuts
2 tbsp Garlic, chopped
¼ tsp Oregano (optional)
¼ tsp Chilly flakes
¼ tsp Kashmiri red chilly powder
¼ tsp Soya sauce (optional)
1 tbsp Hot olive oil
½ tsp Lemon juice
Salt to taste

PREPARATION OF ASIAN CUCUMBER SESAME SALAD

In a big bowl, add peeled cucumbers, carrot, coriander leaves, and peanuts.

In a small bowl, add chopped garlic, roasted sesame seeds, oregano, chili flakes, and red chilly powder, and also soya sauce which is optional . Now add hot oil to that small bowl and mix all ingredients.

Add this mixture to our salad. Now add salt and lemon juice, and mix well.

Asian Cucumber Salad is ready to serve . Enjoy…

Nutritional benefits:

Proteins 0.9 gm Carbs 12.5 gm Fiber 1.4 gm Fats 4.0 gm

For more information click here

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HOW TO MAKE NUTRITIOUS CHANA PUDINA RAITA

By Nisha Mittal / Healthy Recipes, Protein Rich Recipes

This Kala Chana Mint Raita recipe is a good choice during summer. This vegetarian dish is simple, hearty, and delicious. Curd made dish are rich in probiotics and nutrients, and also it offers numerous health benefits, including improved digestion, boosted immunity, and potential benefits for bone and heart health. Raita is a good source of vitamins and minerals, such as calcium, vitamin B12, and vitamin D, which are important for immune function. Kala Chana, or black chickpeas, are a type of chickpea. It’s full of protein and fiber. In Indian home cooking, kala chana is widely used. Vegetarian dishes made of black chickpeas are always delicious and act as a summer coolant. This is a super tasty dish that can be eaten at any time of the day. It needs only a few essential ingredients and takes very little time. So let’s not waste time and start the recipe.

Ingredients

Boiled chana – 1 cup
Few mint leaves – finely chopped
Curd – 1 cup
Roasted Cumin powder – ½ tsp
Himalayan Pink Salt – ½ tsp
Green chili finely chopped
1/4 Black pepper
Coriander leaves – finely chopped
1/4 Mustard seeds
1/2 Cumin seeds
A pinch of Asafoetida

Method

Heat oil in a pan, add mustard seeds. Once the seeds start spluttering, add asafoetida. Add chana and stir fry…Once done, take it out on a plate and let it cool down. In the meantime, we take a mixing bowl and whisk the curd. Combine curd, stir fry chana, green chilli, roasted cumin powder, black pepper, coriander leaves, mint leaves, chilli flakes, salt, and mix well. Keep the bowl in the refrigerator and take it out to serve the chilled Chana pudina raita

along with biryani, stuffed paratha, or pulav, etc

MACROS FOR CHANA PUDINA RAITA (100 GM)

PROTEIN 4.4 gm FATS 2.1 gm CARBS gm 13.8 gm FIBRE 5.9

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HOW TO PREPARE GOND KATERA BADAM SHARBAT.

By Raj Kumari / Fitpiq Team, Health Tips, Healthy Recipes

To Prepare Gond Katera Badam Ka Sharbat is a refreshing summer drink made with edible gum (gond katira) and almonds. Gond katira has cooling properties and helps combat heat during summers, while almonds provide a rich source of protein, healthy fats, and nutrients. This drink is ideal for hydration, energy, and nourishment during hot weather.

INGREDIENTS FOR GOND KATERA BADAM SHARBAT:-

Gond Katira (Edible Gum): 2 tablespoons (15 g)
Almond (Badam): 20 pieces (25 g) –
Stevia: 3 tablespoons (45 g) or as per taste
Milk: 2 cups (500 ml)
Rose Water: 1 teaspoon (5 ml)
Ice Cubes: As needed

PRE-PREPRATION FOR GOND KATERA BADAM SHARBAT:-

1. Soak Gond Katira: – Soak 2 tablespoons of gond katira in 1 cup of water overnight or for 6-8 hours. It will swell and form a jelly-like texture.
2. Prepare Almond Paste: – Soak almonds in hot water for 1-2 HOURS. Peel off the skin and grind into a smooth paste using a little water.

PREPRATION METHOD:-

1. Strain the soaked gond katira to remove excess water and impurities.
2. In a large bowl, mix the gond katira jelly, almond paste, stevia, and milk. Stir well until the stevia dissolves completely.
3. Add rose water for flavor and mix again.
4. Serve chilled with ice cubes.

NUTRITIONAL VALUE PER 100 g: –

Calories: 90 kcal
Protein: 2.4g
Fat: 3.2g
Carbohydrates: 12g
Fiber: 0.2g

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For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/