Breakfast Recipes

How to Prepare Banana Chia Oatmeal Smoothie

By / 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:

Calories: 60kcal
Carbs: 12gms
Fiber: 3gms
Proteins: 2gms
Fat: 1.5gms

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

How to make spinach Pancake

By / 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:-

Calories: 150kcal
Carbs: 23gms
Fiber: 3gms
Proteins: 5gms
Fat: 4.5gms

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

How to Make easy eggless French toast

By / Breakfast Recipes, Healthy Recipes

French toast is one of the most famous breakfasts in the Western world.  it can be an amazing breakfast alternative to the traditional sandwich or toast.This sweet and healthy toast is favourite of all age group .Its good recipe for those who crave for sugar in morning breakfast.

Its is carbs and fiber rich dish.It boosts strength in plenty of amounts. Fiber is beneficial for smoothening bowel movements and plays crucial role in controlling blood cholesterol and blood.

Ingredients:-

  • ¼ cup custard powder, vanilla flavoured
  • 2 tbsp sugar
  • ¼ tsp cinnamon powder
  • pinch salt
  • 2 cup milk
  • 2 slice Multigrain or brown bread
  • 1 tsp butter or cow ghee or toasting
  • 1tsp Honey or maple syrup

Procedure:-

  • Firstly, take ¼ cup custard powder in large Bowl.
  • Now add 2 tbsp sugar, ¼ tsp cinnamon powder and pinch salt.
  • adding 2 cup milk, whisk well forming a lump-free mixture.
  • Now custard milk is ready
  • Take 2 bread and dip the bread slice in the custard mixture.
  • place it on hot tawa rubbed with butter or ghee
  • toast on medium flame until the bread turns golden and crisp.
  • Now Garnish the toast with berry or banana and a little amount of honey or maple syrup

Nutritional Value:-

Carbs-21.6 gm
Fat-3.1 gm
Protein-2.5gm
calories-124 cal

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How to make soya paneer pancake

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Soya Paneer Pancake is a healthy and nutritious pancake recipe made with soy flour, paneer, 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 fiber, thanks to the soy flour and paneer. However, people with a dairy or soy allergy should avoid this dish.

INGREDIENTS

1 cup soya flour: 120gms – 1/2 cup paneer, crumbled: 50gms – 1/2 teaspoon cumin powder: 2.5gms – 1/2 teaspoon coriander powder: 2.5gms – 1/4 teaspoon red chili powder: 1.25gms – Salt to taste – Water, as needed: 100ml – Oil, for cooking: 10ml

PREPERATION

1. In a large mixing bowl, combine the soya flour, crumbled paneer, cumin powder, coriander powder, red chili powder, and salt.

2. Add enough water to make a smooth batter. The batter should be of pouring consistency.

3. Heat a non-stick pan or griddle over medium heat. Brush some oil on the pan.

4. Pour a ladleful of the batter onto the hot pan and spread it into a circle.

5. Cook for 2-3 minutes until the bottom is golden brown. Flip the pancake and cook the other side for 1-2 minutes.

6. Remove the pancake from the pan and repeat the process with the remaining batter.

7. Serve hot with chutney or sauce of your choice.

NUTRITIONAL VALUE PER SERVING: –

  • Calories: 140 kcal
  • – Protein: 10g
  • – Fat: 6g
  • – Carbohydrates: 10g
  • – Fiber: 4g

How to make Quick Curd Makhana Bowl

By / Breakfast Recipes, Health Tips, Healthy Recipes, Weight Loss Recipes, Winter Recipes

This dish is rich in protein and fiber, which may be beneficial for weight loss and fat loss, easily digestible, combined with the goodness of curd that gives us required proteins and antibiotics that keep our gut healthy.

 A handful of makhanas every day will also give you youthful skin.The antioxidants in Makhana help combat free radicals, reducing the risk of premature aging and promoting radiant skin. Its hydrating properties can also help maintain skin’s moisture levels

Its is easy to cook and healthy breakfast.This dish can be used the pre workout meals too.

Ingredients-

1.Curd-150gm

2. Roasted Makhana -handful

3. Chopped tomatoes-2Tbsp

4. Mix seeds-2 tbsp(Mixture of Pumpkin seeds,flax and chia seeds,sunflower seed,blueberries)

5.Cucumber chopped-2tsp

6. Roasted Groundnut-2Tbsp

7. salt-as per taste

8. Jeera powder-1/2tsp

9.Cow Ghee-1 tsp

Procedure:-

  1. Take a pan, add 1 tablespoon of ghee or oil to it and heat it. …
  2. Roast the makhanas for 10-12 minutes on a low flame, and keep stirring in between, till they become light golden brown and crisp. …
  3. Once roasted, you can add some salt to it and store it in a jar once it cools down
  4. Now Add cumin seeds to a pan,Begin to dry roast on a medium heat stirring often for 1 to 2 minutes.Once they become hot, turn down the flame to lowest and keep stirring.
  5. Add them to a spice grinder and grind in intervals of 30 to 50 seconds until fine.
  6. Take Curd in one bowl ,add Roasted makhana in it
  7. Add seeds, finely chopped Cucumber, tomatoes to the makhana curd bowl
  8. now add salt and jeera powder in it
  9. Now garnish with roasted Groundnuts( Roast groundnuts in low flame for for 15–20 minutes in the pan)
  10. serve immediately.

Nutritional Value Of Makhana curd Bowl

Carbs-26 gm
Fat-25gm
Protein-18 gm
calories-380 cal

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How to make healthy ragi Upma

By / Breakfast Recipes, Celiac Disease, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.

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

Ragi is best food for weight control, diabetes,Prevents Skin Damage,Boosts Hair Growth

Ingredients :-

Ragi flour -1 cup

Mustard seeds -¼ tsp

Chana dal- 1 tsp

Onion, chopped 1 tbsp

Carrot, chopped -1 tbsp

Beans, chopped -1 tbsp

Green chillies, minced -½ tsp

Curry leaves a few

Oil-1 tbsp

Salt to taste

Coriander leaves, chopped a few

Lemon juice – ½ tsp

Water -1-2 cups

Serving Size: 1 Bowl

Procedure:

  • Take ragi flour in a large bowl and add salt.
  • Now, slowly add the 1/2 cup water in small batches and rub it into the flour.
  • Add 1/2 – 1 cup more water gradually as needed. The texture must be grainy and damp.
  • Place this ragi mixture in a steamer bowl and cover it with a plate.
  • Steam for 10 minutes, after 10 minutes remove from the steam.
  • Crumble the steamed ragi and set aside.
  • In a pan, heat oil and add curry leaves, mustard seeds, and onion, cook till transparent in color.
  • Then add the chana dal and stir well.
  • Add the carrot and beans and cook till it softens.
  • Now, add the crumbled flour to the vegetables and keep stirring well to avoid lumps.
  • Cook it for some time and garnish it with some freshly chopped coriander leaves and lemon on it.
  • Serve and enjoy!

Nutritional Value Of Ragi Upma

Carbs-22 gm
Fat-5 gm
Protein-4 gm
calories-153 cal

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How to Make High Protein rich Soya Paneer Pancakes

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Winter Recipes

This is healthy starter recipe, which will serve you a complete nourishment.It provides a high-quality protein source, essential for muscle repair and growth, boost our immunity and aids in healthy digestion.

This is fiber rich,filling and wholesome dish.

This healthy recipe is for all age group.

Ingredients-

Jowar flour-1/2cu

Urad dal -1/2cup

Soya flour -1/2 cup

Cucumber, grated- 3Tbsp

Paneer, grated (prefer home made)-1/2 cup

Coriander leaves, chopped -1 tbsp

Green chillies, chopped -1/2 tsp

Onion, chopped -1 tbsp

Salt -to taste

Serving Size:1-2

Procedure:

  • Firstly Combine the jowar, urad dal and soya flours and salt with 2 cups of water in a bowl.
  • Than Mix well to make a thin batter.
  • Fold in the cucumber, paneer, green chillies and coriander.
  • Heat a pan and grease it with oil.
  • When hot, pour a spoonful of batter and spread it to make a mini pancake.
  • Cook on a medium flame until both sides are golden brown in colour.
  • Serve hot with green chutney

Nutritional Value Of Soya Paneer Pancakes

Carbs-7 gm
Fat-3 gm
Protein-3 gm
calories-67 cal

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How to make Tasty Beans And Vegetable Wrap

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

This is An Wholesome snacks which is ideal for all the age group.

The best part of wraps is it is easy to carry and quick to make.

It contains vary high amounts of dietary fiber, high amounts of vitamins and protein. Beans benefits are good for heart disease, prevention to fighting cancer and lowering cholesterol and wight in between.

veggies in wraps makes the dish fiber rich which is good for digestion.

Ingredients :-

1.Beans-1 cup cooked

2.Broccoli/Cauliflower florets, blanched and chopped- 1/2 cup

3.Onion-chopped -1/4 cup

4.Capsicum-slice -1/4 cup

5.Tomato, chopped -1/4 cup

6.Ginger- green chilli paste- 1/2 tsp

7.Oil-1 tsp

8.Garlic finely chopped-1 tsp

9.Salt to taste

10.Black pepper, ground to taste

11.Any millet roti (jaun/ jowar/ ragi/ amaranth/ oats/ bajra)  1

Procedure-

  • Firstly Heat the oil in a pan. Add garlic and saute over a high flame for few seconds.
  • Add ginger-garlic paste, onions, capsicum, broccoli, beans, tomato and saute for 2 minutes, while stirring continuously.
  • Add salt, pepper and water (1tbsp) and simmer till the water evaporates.
  • Divide the stuffing into 4 equal portions and keep aside.
  • Make Jaun/ Jowar/ Ragi/ millet roti
  • Now add mixture as filling Over the roti and roll it.
  • Serve hot.

Nutritional Value Of Beans and vegetable wrap

Carbs-34 gm
Fat-13gm
Protein-11 gm
calories-291 cal

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How to make easy Quinoa Tofu/Chicken salad for easy lunch or breakfast to carry

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Quinoa is a “super grain” because it is loaded with fiber, antioxidants, several vitamins, and minerals. It is rich in manganese, folate, zinc, iron, phosphorus, magnesium, and vitamin B1.

Additionally, omega-3 fatty acids, amino acids, and protein are high in quinoa. It is good for heart health, boosts gut health, and is good for skin and hair. Quinoa helps in reducing inflammation, improves cholesterol and blood sugar levels.

This recipe is easy to cook and tempting.

Ingredients

1.Quinoa -boiled               1 cup

2.Plain Curd-2 tbsp

3.Cucumber –chopped ¼ cup

4.Onion-chopped 2 tbsp

5.Cherry Tomatoes- chopped 1/4 cup

6.Cucumber, Shredded 2 tbsp`

7.Black pepper, ground to taste

8.Salt to taste

9.Basil leaves, chopped-2 tbsp

10.Dill seeds-1tsp dil

11. Lemon juice-1 tbsp

12.Feta cheese-2 tsbp

13.Tofu or salmon -1/4 cup cooked

Serving Size-1 Bowl

 Procedure:

1.Firstly In a small bowl or jar, Take curd,shredded cucumber,lemon juice,salt ,dill seeds and pepper and Mix well

2.Now add onion, tomato, cucumber ,Feta cheese ,cooked Quinoa,cooked tofu /salmon and Season with basil leaves

3.Mix all together and serve it.

Nutritional Value Of Quinoa Tofu/Chicken salad

Carbs-23 gm
Fat- 12gm
Protein-10 gm
calories-236 cal

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