Healthy Recipes Archives

How to Make Healthy Winter Moringa Soup

By Annie Katare / Fitpiq Team, Health Tips, Healthy Recipes, Soups, Winter Recipes

Moringa Soup, a delicious, easy to-make, comforting and highly nutritious. It has huge benefits like anti-inflammatory and immune-strengthening benefits,good for skin,hair.

Drumstickis one of the healthy vegetables that you can include in your diet. It is rich in vitamins, anti oxidants which helps in curing common cold, flu. The anti-inflammatory and anti-bacterial properties of drumstick helps in relieving from asthma, cough, other respiratory problems.

Ingredients-

1.Drumstick- 2 large Drumsticks cut into long pieces & sliced in half

2.Garlic-6-7 clove

3.Onion-1 finely chopped

4.Tofu-200gm

5.Beans-4 tsp chopped

6.Carrot- 1 chopped

7.Green bell peppers-1 chopped

8. salt-as per taste

9. blackpepper-1/2 tsp

10. Mixed herbs-(rosemary,thyme ,oregano)-1/2 tsp

11. 2 teaspoons ghee/oil

Method:-

How to make Morning puree-

In a pressure pan, add 2 cups of moringa stalks or drumsticks
2.Add enough water to cover the ingredients and pressure cook for 4 whistles (or 5 minutes on low after first whistle)
Mash the moringa and other pressure cooked ingredients in the strainer well using a ladle or large spoon to extract all the pulp through the sieve.
Add water if required to get as much of the pulp
Stir in salt to taste along with ½ teaspoon haldi to the moringa broth and mix well.
Bring to a boil and simmer for just 2-3 minutes.

How to make Moringa soups-

In a Pan add1 tsp oil,6-7 garlic clove minced,saute 200gm tofu.
add chopped onion,beans,carrorts ,green bell peppers.
Mix in moringa puree
add in seasoning like salt,black pepper,mixed herbs.
Serve hot

Nutritional Value:-

Carbs-7.2 gm

Fat-1.9 gm

Protein-6.7gm

calories-71 cal

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Healthy Snacking Option during Diwali

By Annie Katare / Festival Recipes, Healthy Recipes

Diwali is the festival of lights, which is celebrated with grand feasts that brings family and friends.This festival is known as home to many religions, cultures, and traditions..It is the time to celebrate togetherness with oodles of happiness!

When it comes to a big, flashy holiday like Diwali, there is simply no way the celebration can be complete without delicious treats.Diwali snacks, sweetmeats and spiced masalas are the stars of festive Indian spreads

We all crave for sweets and chatapate snacks.

You can enjoy the festival of light with some tasty and healthy snacks. This year, treat yourself to some tasty and hassle-free healthy Diwali snacks However, we need to remember, enjoyment and health go hand-in-hand. Your health and your family’s health is the priority. The question is how to achieve it? So here i am suggesting easy to cook and healthy snack options for your family and friends.

How to Make Poha Tikki-

Ingredients :-

Poha-1 cup

Potato boiled peeled and mashed 1 medium-sized

Onion, finely chopped

1 small coriander leaves, chopped1/4 cup

Green chilli, finely chopped

3-4Ginger, grated1.5 tsp

Garam masala1/2 tsp

Amchur powder1 tsp

Cumin powder, roasted1 tsp

Salt to taste

Oil 1 tbsp

Procedure:

Wash poha in water and remove the water and let it soak for a while for 15-20 mins. (If it is thick poha soak in little water, if it is thin poha you can drain water completely and let it soak).
Slightly mash the poha with your hands,it is optional.
In a large bowl add soaked and mashed poha, boiled peeled and mashed potato, finely chopped onion, green chili and coriander leaves, grated ginger, garam masala, cumin powder, amchur powder and salt and mix everything nicely until it is mixed nicely.
Take a big lemon sized portion of the poha mixture and make it into a ball and flatten it to form a tikki.
Heat a flat pan and add 1 tbsp oil and spread with a spatula and place the tikkis and fry them over low-medium flame until they are done by flipping it in between to roast on the other side.

Nutritional Value:-(1 cutlet)

Carbs-11.8

Fat-4.7g

Protein-1.0g

calories-93 cal

How to Make Dahi Kebab

Ingredients-

Curd (prefer homemade) 2 cups

Paneer (prefer homemade) 1 cup

Cashew nuts, finely chopped (optional) 1 tbsp

Onion, finely chopped 1/4 cup

Ginger paste 1 tsp

Green chilies, chopped 2 slits

Garam masala 1 tsp

Coriander leaves, finely chopped 3 tbsp

Salt as needed

Besan (roasted) 2-3 tbsp

Poha, powdered 1/2 cup

Oil 2 tbsp

Serving Size: 1-2

Procedure:

Firstly Add the fresh cold curd. The curd has to be thick and creamy and not watery or thin.

In mixing bowl of curd add crumbled paneer, ginger paste, garam masala and salt.

Next add onions, cashews, green chilies, coriander leaves and powdered poha.

Mix well just to make a non-sticky dough. If the dough is still sticky add more powdered poha.
Divide the dough to equal sized balls and flatten them.
Then Roll them in roasted besan and set aside for 5-7 minutes.
Heat oil in a pan over medium heat or Air fry the roll.
Serve hot with green chutney.

Nutritional value for 1 Roll:-

Carbs-15.5 gm

Fat-8.6 gm

Protein-3.4gm

calories-153 cal

How to make Black beans cutlets –

Ingredients –

Black beans, cooked-1 ½ cup
Potato, boiled and cubed-1 medium sized
Coriander minced-3 tbsp
Carrot, grated-1/2 cup
Salt to taste
Black pepper powderto taste
Oil-2 tbsp
Oats, crushed 1/2 cup

Serving Size:2-3

Procedure:

Put beans and vegetables with salt and pepper in a blender.
After blending, mix well and divide this mix into four parts, shapes like a cutlet and coat with crushed oats after shaping.
Put it in a fridge for thirty minutes.
Heat oil over medium heat. Pan fries the cutlets on both sides.

Nutritional Value:-

Carbs-9.5gm

Fat-5.3 gm

Protein-2.5gm

calories-96 cal

If you are facing issues in dropping your weight, Please take this free-body type assessment: Click here.

If you are facing issues in dropping your weight, Please take this free-body type assessment: Click here.
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How To Make A Nutritious And Super Healthy Diwali Mithai (Barfi)

By Raj Kumari / Dessert, Festival Recipes, Healthy Recipes, Winter Recipes

To Make A Nutritious And Super Healthy Diwali Mithai (Barfi) is a delicious and Indian homemade dessert made from roasted gram flour, jaggery, dry fruits, and ghee. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein, fiber, and iron, thanks to the roasted gram flour. However, people with nut allergies should avoid this dish.

**Two pieces of homemade Indian mithai (dessert) rolled gram flour, Barfi. Made of milk, Desi Ghee, jaggery, and dry fruits.**

Ingredients: –

2 cups roasted gram flour (besan): 250gms
Cashew nut, 20 pieces
Almond nut: 15-20 pieces
Roasted Poha, 50 grams
1 cup grated jaggery (gur): 150gms
1/2 cup ghee: 120 ml
1/2 cup milk: 120 ml
1/2 teaspoon cardamom powder: 2.5 grams

Preparation:-

1. In a mixer blender, collect all required ingredients: roasted gram, roasted cashew, almonds, and poha.

2: Add some jaggery powder and green cardamom, and give it a blend to get a superfine texture.

3: Now transfer the mixer to a bowl and add some hot milk slowly to make a dough out if it

4: Pour the mixture into a greased square tray or any other desired mold. Smooth the surface with a spatula.

5: Sprinkle crushed nuts over the surface of the mixture, press it gently, and leave it till it settles down properly.

6: Allow the mixture to cool and set for 1-2 hours in the refrigerator.

7: Cut the mixture into desired shapes and serve.

Nurtritional value per 100 grams:-

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For more information –https://fitpiq.com/how-to-make-lauki-paneer-kofta-curry/https://fitpiq.com/how-to-prepare-authentic-taste-and-easy-amritsari-paneer-bhurji/

How to Prepare Authentic Taste and Easy Amritsari Paneer Bhurji

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

To Prepare Authentic Taste and Easy Amritsari Paneer Bhurji is a delicious Indian dish made with paneer (cottage cheese), onions, tomatoes, and a blend of aromatic spices. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein and calcium, thanks to the paneer. However, people with a dairy allergy should avoid this dish. This is authentic in taste and easy on preparation.

Ingredients:-

1 Cup Curd or Dahi: 250gm
Paneer 300-450 grams
2 onions, finely chopped: 160gms
2 tomatoes, finely chopped: 200gms
2 green chilies, finely chopped: 5 grams
1 tsp. ginger-garlic paste: 5 grams
1 tsp. coriander powder: 3 grams
1 tsp. cumin powder: 3 grams
1/2 teaspoon turmeric powder: 2 grams
1/2 teaspoon garam masala: 2 grams
Salt to taste; 2 tablespoons.
oil 30 ml
Besan -2 tablespoon
Kasuri Methi, 1 teaspoon
Some milk to adjust the consistency
Fresh coriander leaves, chopped for garnish: 5 grams

Preparation:-

1. Heat oil in a pan over medium heat. Add chopped onions and sauté until they turn translucent.

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

3. Add chopped tomatoes and green chilies. Cook for 3-4 minutes until the tomatoes soften and turn mushy.

4. Add coriander powder, cumin powder, turmeric powder, garam masala, and salt. Mix well.

5. Add crumbled paneer and mix well, ensuring the paneer is coated in the masala.

6. Cover the pan with a lid and let it cook for 3-4 minutes over medium heat until the paneer and vegetables are cooked.

7. Add some milk over the paneer and mix it thoroughly.

8. Garnish with fresh coriander leaves and serve hot with roti or bread.

Nurtritional value per 100 grams:-

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For more information –https://fitpiq.com/how-to-make-lauki-paneer-kofta-curry/

How to Make Glutathione powder for healthy skin

By Annie Katare / Healthy Recipes

Glutathione is an antioxidant produced in cells. It’s comprised largely of three amino acids: glutamine, glycine, and cysteine.

Glutathione levels in the body may be reduced by a number of factors, including poor nutrition, environmental toxins, and stress. Its levels also typically decline with age.

Glutathione is a peptide and antioxidant with many potential health benefits, including Cell repair and neurological disorder.

Glutathione can help to reduce the production of melanin, which can lead to a more even skin tone and reduce the appearance of dark spots and hyperpigmentation

Glutathione is known for repairing damaged cells in the body. It improves the insulin Resistance. It is also good for Autoimmune disease by decreasing oxidative stress.

Natural Glutathione Powder:-

Ingredients:-

1.Beetroot Powder-50 gmNatureOnus Beetroot Powder 100g | 100% Natural & Additive Free https://amzn.in/d/5MGk6I1

2.Mulethi Powder-50gm

3.Moringa powder-50gm

4.Methi dana powder-50gm

5.Curry leaves powder-50gm

Procedure– Add all ingredient in glass jar.

How to Take– Take 1 tsp powder in one glass of water ,drink daily for 30-35 days to see good results

Link for the powder-

1.To order Beetroot powder- Click here Beetroot powder

2.To order Mulethi powder- Click here Mulethi Powder

3.To order Moringa powder- Click here Moringa powder

4.To order Methi dana powder-Click here Fenugreek powder

5.To order Curry leaves powder- Click here Curry leaves powder

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How to make Tasty Cabbage Sprouts Rolls

By Annie Katare / Festival Recipes, Health Tips, Healthy Recipes

This is a very healthy recipe and easy to cook. This recipe is rich in antioxidants,fiber, and Mineral vitamins.

This Is rich in fiber and mineral. Cabbage contain compounds like quercetin and kaemferol that can inhibit enzymes involved in inflammation

1.Cabbage leaves- 10 large leaves

Ingredients-

2.Green moong sprouts-1 cup

3.Garlic, chopped 4-5 cloves

4.Onion, chopped-1 medium sized

5.Vegetables (colored bell peppers, carrots, cabbage, green onions), chopped-1 cup

6.Tomato Garlic Chutney-1 tsp

7. Salt -to taste

8. Black pepper -to taste

9.Oil -1 tbsp

10.Chili powder – To taste

Method –

Blanch the cabbage leaves in boiling water until they are slightly softened. Drain and set aside.
Heat the oil in a pan over medium heat.
Sauté the garlic and onion until they are translucent.
Add the vegetables and cook until they start to soften.
Add the sprouted green moong and sauté for an additional 2 minutes.
Stir in the tomato garlic chutney (or tomato sauce), chili powder, salt, and pepper. Mix well and let the mixture cool.
Take a cabbage leaf and place a small amount of filling in the center.
Roll up the leaf to enclose the filling, tucking in the sides as you roll.
You can either steam the rolls in a steamer for about 15-20 minutes or sauté them lightly in a little oil until they are golden and crispy.
Serve hot

Nutritional Value:-

Carbs-34.8 gm

Fat-8.9 gm

Protein-6.7gm

calories-233 cal

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How to Prepare antioxidant-rich detox drink

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

To prepare antioxidant-rich detox drink is perfect for removing toxins from your body and boosting your immune system. It’s made with fresh herbs that are high in antioxidants and other essential nutrients that help to flush out toxins from the body. This drink is vegan and gluten-free, making it suitable for many dietary preferences. can be taken as a morning drink.

Ingredients: –

Clove: 1 small stick of cinnamon

Citrus peels(1/2 orange, or 1-2 lemon)

Peels of cucumber

Amla -1

Rose flower-1

Fresh aleovera gel

Pink Himalayan salt

Raw ginger and turmeric

Mint leaves

Preparation: –

In a glass Jar, add all the ingredients for 3-5 hours or may be overnight in the fridge.

Nutritional value per 100 grams:

Calories: 20 kcal

Carbs: 5gms

Fiber: 1.25gms

Proteins: 0.5gms

Fat: 0.25gms

How to Prepare Banana Chia Oatmeal Smoothie

By Raj Kumari / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Smoothies, Weight Loss Recipes

To Prepare Banana Chia Oatmeal Smoothie is a perfect breakfast option for people on the go. It’s a vegan and gluten-free recipe that’s rich in fiber, protein, and healthy fats. The chia seeds and oats in this smoothie make it a great source of plant-based protein and fiber, which can help keep you full and energized throughout the morning. It’s also rich in potassium and other essential nutrients found in bananas, making it a healthy and nutrient-dense breakfast option. However, people with a nut allergy should avoid this recipe.

Ingredients: –

-1 ripe banana: 100gms
– 1/4 cup rolled oats: 25gms
– 1 tablespoon chia seeds: 15gms
– 1 cup unsweetened almond milk: 240ml
– 1/2 teaspoon vanilla extract: 2.5ml
– 1/4 teaspoon ground cinnamon: 1gm
– 1/2 tablespoon honey or maple syrup (optional): 7.5ml

Preparation: –

1. In a blender, add the banana, rolled oats, chia seeds, unsweetened almond milk, vanilla extract, and ground cinnamon. Blend until smooth.
2. Taste the smoothie and add honey or maple syrup if desired for added sweetness.
3. Pour the smoothie into glasses and serve immediately.

Nurtritional value per 100 grams:

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

How to make Lauki Paneer Kofta Curry

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

To make Lauki Paneer Kofta Curry is a tasty and healthy North Indian dish suitable for any meal. Grated bottle gourd and panee are combined with spices, formed into balls, and shollow-fry till golden brown. This recipe, which is vegetarian and gluten-free and goes well with rice or roti, is made even better by simmering these koftas in a creamy gravy made with tomatoes. All dairy allergies, however, should stay away from this dish.

Ingredients: For Koftas:

1 cup grated bottle gourd (lauki/dudhi): 200gms
-1 cup grated paneer (cottage cheese): 200gms
1/4 cup besan (gram flour): 30gms
– 2 green chilies, finely chopped: 10 grams
– 1/2 teaspoon cumin powder 2 grams
– Salt to taste
– Oil for frying: 60 ml

Ingredients: For Gravy:

2 tablespoons oil: 30 ml
1 teaspoon cumin seeds: 3 grams
1 onion, finely chopped: 80gms
1 tablespoon ginger -garlic paste: 15gms
2 tomatoes, pureed: 200gms
1 teaspoon coriander powder: 3 grams
1 teaspoon cumin powder: 3 grams
1/2 teaspoon turmeric powder: 2 grams
1/2 teaspoon red chili powder: 2 grams
Salt to taste
1/2 cup water: 120 ml
Fresh coriander leaves and chopped for garnish: 5 grams

Prepration

1) Grate bottle gourd, add 1 tsp salt, and once water releases, squeeze water from bottle gourd.

2) Transfer 50 grams of paneer and grated lauki to a bowl.

3) Add one teaspoon minced green chile, one teaspoon grated ginger, one teaspoon cumin powder, one tablespoon coriander leaves, and salt.

4) Add ¼ cup Besan and mix well the whole lauki paneer mixture.

5) To make Kofta, take small bits and shape them into the desired shape.

6) Shallow fry Kofta in hot oil until golden in color. Remove and keep aside.

7) In the same oil, add 2 small, sliced onions, 1 large tomato, 10 cashews, 6-8 garlic cloves, 1 inch of ginger, 1 black cardamom, 1 green cardamom, and 1 bay leaf by mixing and fringing for 2-3 min.

8) Add half tsp turmeric, 1 tsp red chili powder, 1 tsp coriander powder, and 1 tsp salt. Fry masalas for a minute.

9) Add water squeezed from lauki, cover, and cook for 5-6 min.

10) Once cool, transfer to a blender and blend into a paste.

11) In the same pan, heat butter to transfer the blended paste, add some water, mix, and cook for 7-8 min.

12) Add 1 tsp. roasted Kasuri methi, ¼ cup cream, a pinch of sugar, and chopped coriander leaves by giving a mix and coo k for a min.

13) Transfer curry to a bowl and place fried koftas.

14) Serve and Enjoy!!

Nurtritional value per 100 grams:-

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

How to make spinach Pancake

By Raj Kumari / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Keto Recipes, Weight Loss Recipes

To make Spinach pancake is a versatile, keto-friendly ingredient that adds flavor and nutrients to your meals. These spinach pancakes are crispy on top and tender on the inside, making them ideal for breakfast, lunch, a snack, or as a supper side dish. Spinach pancakes are a delicious and healthy breakfast or snack option. They are packed with nutrients from the spinach, making them a great way to start your day. This recipe is vegetarian-friendly, but it’s not suitable for those with a dairy or gluten allergy.

Ingredients:-

– 2 cups spinach leaves, washed and chopped: 200gms
– 1/2 cup gluten-free flour: 60gms
– 1/2 cup rice flour: 60gms
– 1/2 cup water: 120ml
– 1/4 cup milk or non-dairy milk: 60ml
– 1 egg: 50gms
– 1/2 tsp baking powder: 2.5gms
– Salt and black pepper to taste
– 1 tbsp oil: 15ml

Preparation:-

1. In a mixing bowl, combine the gluten-free flour, rice flour, baking powder, salt, and black pepper.
2. Add the egg and whisk until well combined.
3. Slowly add the milk and water while whisking to create a smooth batter.
4. Add the chopped spinach to the batter and mix well.
5. Heat a non-stick pan over medium heat and add 1 tablespoon of oil.
6. Using a ladle, pour the batter onto the pan to make pancakes of the desired size.
7. Cook for 2-3 minutes on one side until golden brown, then flip and cook for another 2-3 minutes on the other side.
8. Repeat with the remaining batter.
9. Serve hot with a side of your choice.

Nurtritional value per 100 grams:-

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

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How to Make Poha Tikki-

Nutritional Value:-(1 cutlet)

How to Make Dahi Kebab

How to make Black beans cutlets –

Nutritional Value:-

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Ingredients: –

Preparation:-

Nurtritional value per 100 grams:-

Ingredients:-

Preparation:-

Nurtritional value per 100 grams:-

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Method –

Nutritional Value:-

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Ingredients: –

Preparation: –

Nutritional value per 100 grams:

Ingredients: –

Preparation: –

Nurtritional value per 100 grams:

Ingredients: For Koftas:

Ingredients: For Gravy:

Prepration

Nurtritional value per 100 grams:-

Ingredients:-

Preparation:-

Nurtritional value per 100 grams:-