Breakfast Recipes

How to make Healthy Jowar Khichdi

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

Jowar contains more fiber and protein than rice and wheat. Jowar is a good source of antioxidants.

Eating khichdi might aid in the body’s detoxification process, maintaining digestive balance and assisting in weight loss. 

 jowar is digested slowly, thus leading to maintained and stable blood Sugar levels. Being rich in fibre, Jowar gives a feeling of satiety, when consumed.

This is good low glycemic food,good for weight loss.

Ingredients:-

Jowar Grains -1/2 Cup

Sprouted Horse Gram (Channe ki Dal)-2 Tbsp

Oil- 2 tbsp

Mustard Seeds -1/2 Tsp

Jeera-1 Tsp

Turmeric Powder 1/2 Tsp

Salt -1/2 Tsp

Green Chillies-2

Chopped Ginger -1 Tsp

Asafoetida -1/8 Tsp

Mixed Vegetables ( Carrot, beans, peas and capsicum) -1 Cup

Chopped Coriander Leaves -2 Tbsp

Curry leaves- 10

Serving Size: 1 bowl

Procedure:

1. Soak Jowar grains for 15 hours and pressure cook adding 3 cups of water along with horse-gram for 20 mins.

2. In a pan add oil and temper mustard seeds, jeera, green chillies, ginger, asafoetida .

3. Add veggies, curry leaves and saute till they become soft.

4. Add salt, turmeric powder and and the cooked jowar with water and simmer for 10 minutes or till it becomes little dry.

5. Switch off when the khichdi is little soggy.

6.The water is absorbed once cooled.

7. Sprinkle coriander leaves and serve warm.

Nutritional Value Of Jowar khichdi –

Carbs-25gm
Fat-3gm
Protein-5 gm
calories-138 cal

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How to Make healthy Jowar Upma

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

 Jowar is one of the five top cereal crops in the world rich in protein, iron, and fibre. Jowar also has great antioxidants properties and is also gluten-free.

This recipe is easy to cook and nutritious.  jowar upma is healthy due to its high fiber content, which aids digestion and promotes satiety.

This recipe is an ideal food to diabetic and celiac patients.

Ingredients

1.Jowar Seeds-2 cup

2.Onion, finely chopped- 1

3.Carrot, finely chopped -1

4.Green peas -1/4 cup

5.Roasted Peanuts -2 Tbsp

6.Ginger , grated-1 inch

7.Garlic , crushed-2 cloves

8.Green Chilli-2 chopped

9.Lemon juice-2 tsp

10.Turmeric powder -1/2 tsp

11.Rock Salt- as per taste

12.Black pepper powder-2 tsp

13.Oil -2 Tbsp

14.Water-4 cups

15.Coriander Leaves, finely chopped

Serving Size: 1 Bowl

Procedure:-

1. wash and soak Jowar pearls overnight or for at least 6 – 7 hours in water.

2.Drain the excess water. Place the Jowar into the pressure cooker along with 4 cups of water and salt.

3.Pressure cook for one whistle, turn the heat to low and simmer for about 10 minutes and turn off the heat. Allow the pressure to release naturally.

4.The Jowar will continue to cook in the pressure that exists in the cooker.

5.Open the lid of the pressure cooker, you will see the jowar pearls have chewy texture. So you will need to add a little more water and allow it to cook through for some more time.

6.Steam the vegetables and keep them ready to make the upma.

7.Heat oil in a saucepan over medium heat and saute the chopped onion, garlic and ginger for a couple of minutes until it is soft.

8.Once the onion turns translucent, add the peanuts and saute for another couple of minutes.

9.Now Add the steamed vegetables, turmeric powder, jowar, salt and black pepper. Adjust the seasonings to suit your taste.

10.Cover the pan with a tight fitting lid, reduce the heat to low and let Jowar Upma cook for about 5 minutes.

11.Turn off the heat and drizzle lemon juice over upma

12. Garnish with chopped coriander leaves and serve hot, with chutney(optional).

Nutritional Value Of Jowar Upma –

Carbs-15gm
Fat-3gm
Protein-3 gm
calories-99 cal

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How to Make healthy Barnyard Millet Upma

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

This is easy healthy and tasty recipe .This dish is also know as oodalu uppittu in south India.

Barnyard Millet has the highest dietary fiber and iron content compared to all other millets and cereals like rice and wheat.

It is rich in fibre and minerals like calcium, copper and iron which is essential for maintaining a healthy and fit body.

This dish is ideally be consumed during the winter season.

Ingredients:-

1.Barnyard millet (Samak) Rice -1/2 cup

2. Cumin seeds -1/4 tsp

3.Cloves- 2

4.Black peppercorn -3

5.Cardamom, green- 2

6.Peanuts, roasted-1/2 tbsp

7.Ginger, minced -1/4 tsp

8.Green chilli-1

9.Potato, boiled-1/2 cup

10.Desi ghee-1 tbsp

11.Rock salt (sendha namak)-to taste

12.Cashews, roasted-10

13.Coriander leaves, chopped-1 tbsp

14.Lime juice-1 tsp

Serving Size: 1 Bowl

Procedure:-

1.wash and soak sama rice or Barnyard millet for 30 minutes

1.Place a pan on medium heat and pour ghee into the pan.

2.Once the ghee heats up, toss in cumin seeds, cloves, black peppercorns, and green cardamom pods, and stir.

3.Now Add roasted peanuts, minced ginger, and green chillies. Sauté for 30 seconds.

4.Now add boiled potato, and cook for about 1 minute.

5.Add sama rice /Barnyard Millet (and stir to coat well with ghee and spices, about 3 minutes.

6.Pour in 300 ml (1¼ cups) water, add rock salt (sendha namak), stir, then cover and cook till the water is absorbed, 4 to 5 minutes.

7.Use a fork to fluff the rice.

8.Add fried cashew nuts, coriander leaves, and lime juice.

9.mix the upma properly and then remove from heat.

10.Transfer to a serving bowl and serve hot

Nutritional Value Of Barnyard Millet Upma –

Carbs-17gm
Fat-4 gm
Protein-3 gm
calories-103 cal

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How to Make crispy Rava dosai

By / 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:-

  1. Firstly, in a large mixing bowl take 1 cup rava, ½ cup rice flour
  2. Now add 1 cup buttermilk, 1 tsp salt and 2½ cup water.
  3. whisk and mix well making sure there are no lumps.
  4. further add grated 1 chilli, 1 inch ginger, 1 tsp cumin, few curry leaves, 2 tbsp coriander and 1 onion.
  5. add 1½ cup water and prepare a watery consistency batter.
  6. rest the batter for 20 minutes making sure the rava has absorbed water.
  7. mix well making sure the batter is thin watery consistency.
  8. Heat a non stick dosa pan on medium flame.
  9. now carefully pour the dosa batter over very hot tawa
  10. lower the flame and cook until the dosa turns golden and crisp.
  11. 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.
  12. 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 / 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-

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

Procedure:-

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

By / 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 healthy soft Ragi balls

By / 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

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

By / Breakfast Recipes

Varai Upma, a flavorful and nutritious dish, perfectly embodies the versatility and health advantages of this millet.

Varai Upma isn’t just a meal; it’s a testament to the joys of healthy eating. By incorporating this unassuming grain into your diet, you can reap its myriad health benefits while relishing a delectable and comforting dish. Whether you’re expanding your culinary horizons or seeking a nutritious alternative to conventional grains, Varai Upma is a choice that will tantalize your taste buds and nurture your body.

So, why wait? Dive into the world of Varai Upma and embark on a journey toward a healthier, more flavorful diet.
You can also try: https://fitpiq.com/nutritious-recipe-tamarind-ragi-semiya-upma/

Ingredients to make varai upma

  • 1/2 cup Varai (Barnyard Millet)
  • 2 tablespoons of oil
  • 1 teaspoon of cumin seeds
  • 1-2 finely chopped green chilies (adjust to your spice preference)
  • 8-10 curry leaves
  • 1/4 cup roasted peanuts
  • 1 teaspoon of coriander powder
  • Salt to taste
  • 200-250 ml of hot water

Instructions

  1. Rinse and Toast the Varai:
    • Start by thoroughly rinsing the varai (barnyard millet) under running water and then draining it.
    • Heat a pan over medium heat with 1 tablespoon of oil.
    • After that, add the drained varai to the pan and sauté it for approximately 2 minutes until it emits a pleasant aroma. Remember to stir occasionally.
    • Once this step is completed, remove the toasted varai from the pan and set it aside.
  2. Prepare the Upma:
    • In the same pan, add another tablespoon of oil.
    • Begin by adding the cumin seeds, allowing them to splutter.
    • Next, toss in the finely chopped green chilies and curry leaves, sautéing for a minute to release their aromatic flavors.
  3. Cook the Varai:
    • Reintroduce the toasted varai into the pan and combine it with the spices.
    • Season the mixture with salt according to your taste.
    • Pour in the hot water (200-250 ml) and thoroughly stir.
    • Cover the pan with a lid and let it simmer on low heat for 10-20 minutes, or until the varai is tender and has absorbed the water. Stir occasionally to prevent sticking.
  4. Add Peanuts and Coriander:
    • Once the varai is cooked and has absorbed the water, add 1/4 cup of roasted peanuts and incorporate the coriander powder.
    • Ensure everything is well-mixed and continue cooking for an additional 2-3 minutes until the peanuts are heated through and the flavors meld together.
  5. Serve:
    • Your Varai Upma is now ready to be served.
    • If desired, garnish with fresh coriander leaves.

Enjoy your homemade Varai Upma, a delicious and healthy millet-based dish!

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PAneer mushroom stir fry

How to make paneer mushroom stir fry

By / Breakfast Recipes

Paneer Mushroom Stir Fry, a delectable concoction that unites cottage cheese, earthy mushrooms, and an assortment of aromatic spices. Beyond its exquisite taste, this dish shines with a remarkable array of nutritional advantages, making it a prized addition to a balanced diet.

Now, let’s embark on a culinary journey to explore the health benefits of the Paneer Mushroom Stir Fry. From the high-quality protein found in paneer to the digestive wonders of ginger, and from the antioxidant-rich spices to the fiber-packed vegetables, each ingredient plays an active role in enhancing both flavor and well-being. So, join us as we uncover how this vibrant stir fry not only delights the palate but also nurtures the body, ensuring a harmonious fusion of gastronomic pleasure and nutritional wisdom.

Ingredients

  • 50g paneer (cottage cheese), cubed
  • 200g mushrooms, sliced
  • 1 small onion, finely chopped-40gm
  • 1-inch piece of ginger, finely chopped-20gm
  • 1 green chili (adjust to your spice preference), finely chopped
  • 1 tablespoons butter
  • Salt to taste
  • 1/2 teaspoon oregano
  • 1/4 teaspoon turmeric powder (haldi)
  • 1/2 cup diced bell peppers (Shimla Mirch), any color you prefer-20gm

Instruction to make paneer mushroom stir fry

  • Melt 2 tablespoons of butter in a pan over medium heat.
  • Add 200g of sliced mushrooms and sauté them until they release their moisture and become tender. This should take about 5-7 minutes.
  • While the mushrooms are cooking, finely chop 1 small onion, 1-inch piece of ginger, and 1 green chili. Once the mushrooms are tender, add these finely chopped ingredients to the pan.
  • Sauté the onion, ginger, and green chili until the onions turn translucent and begin to take on a golden brown color.
  • Now, introduce 200g of cubed paneer to the pan. Gently stir everything together to blend the flavors.
  • Season the stir fry with salt, 1/2 teaspoon of oregano, and 1/4 teaspoon of turmeric powder. Adjust the seasoning to your taste.
  • Incorporate 1/2 cup of diced bell peppers (Shimla Mirch) into the stir fry. This will add both color and crunch to the dish.
  • Continue sautéing everything for an additional 3-5 minutes until the paneer is heated through, and the bell peppers are slightly softened but still have a pleasant crunch.
  • Taste the stir fry and make any necessary adjustments to the seasoning.
  • Once the ingredients are well combined and cooked to your liking, remove the pan from the heat.
  • Transfer the Paneer Mushroom Stir Fry to a serving dish.
  • Serve the stir fry hot as a side dish or as a main course with roti, naan, or rice.

Enjoy your delicious Paneer Mushroom Stir Fry with the rich flavors of butter, mushrooms, and spices!

Nutrients value

Energy-263 kcal

Carbohydrate-16.5gm

Protein-18gm

Fat-13 gm

Fibre-8.16gm.

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How to make Overnight Savory Oats

By / Breakfast Recipes, Celiac Disease, Healthy Breakfast Recipes, Healthy Recipes

Overnight Savory Oats represent a holistic meal that seamlessly combines nutrition and flavor. This dish delivers essential nutrients while fostering digestive health, supporting heart well-being, bolstering the immune system, and contributing to overall dietary satisfaction.

Rolled oats, a primary component of this dish, provide a generous dose of dietary fiber. This essential nutrient promotes healthy digestion, aids in maintaining optimal cholesterol levels, and imparts a lasting feeling of fullness, which can facilitate effective weight management.

Overnight Savory Oats offer immune support through the infusion of vitamin C from cucumbers and other vital nutrients. A fortified immune system aids the body in warding off infections and illnesses.

You can also try: https://fitpiq.com/how-to-make-overnight-soaked-oats-with-nut-and-fruits/

Ingredients

For Overnight Soaking:

  • 1/3 cup rolled oats
  • 1/2 cup curd (yogurt)
  • 1/4 cup water
  • Salt to taste
  • 1/4 teaspoon freshly ground black pepper

For Adding Veggies:

  • 1/2 carrot, grated
  • 1/2 cucumber, grated
  • 2 tablespoons fresh coriander, chopped
  • 1/2 onion, finely chopped
  • 2 tablespoons capsicum (bell pepper), finely chopped

Tadka (Tempering):

  • 1 tablespoon cooking oil
  • A pinch of hing (asafoetida)
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon urad dal (split black gram)
  • 1 tablespoon peanuts
  • 1 green chili, finely chopped
  • 1/2-inch piece of ginger, finely chopped
  • A few curry leaves
  • 1 teaspoon sesame seeds

Instructions for oats making

Preparing the Overnight Soaked Oats:

To begin, take a mixing bowl and combine 1/3 cup of rolled oats, 1/2 cup of curd (yogurt), 1/4 cup of water, and season with salt to taste and 1/4 teaspoon of freshly ground black pepper. Now, s

tir thoroughly until a smooth and creamy consistency is achieved.

Next, cover the bowl and place it in the refrigerator overnight. This allows the oats to absorb the liquid and become soft.

Adding Veggies:

The next day, when you’re ready to enjoy your meal, prepare the veggies. Grate 1/2 a carrot, 1/2 a cucumber, finely chop 1/2 an onion, and chop 2 tablespoons of fresh coriander and 2 tablespoons of capsicum (bell pepper).

In the same bowl containing the overnight soaked oats, add the grated carrot, grated cucumber, chopped onion, fresh coriander, and chopped capsicum.

Gently mix the veggies with the overnight soaked oats until they are thoroughly combined.

Tadka (Tempering):

For an extra burst of flavor, heat 1 tablespoon of cooking oil in a separate pan. Add a pinch of hing (asafoetida), 1/2 teaspoon of mustard seeds, and 1/2 teaspoon of urad dal. Allow these ingredients to sizzle and release their aroma.

Next, introduce 1 tablespoon of peanuts and sauté them until they turn a golden brown color.

Now, add 1 finely chopped green chili, 1/2-inch piece of finely chopped ginger, and a few curry leaves to the pan. Sauté for another minute to enhance the flavors.

To complete the tadka, sprinkle 1 teaspoon of sesame seeds and sauté them briefly until they become fragrant.

Finally, pour this aromatic tadka (tempering) over the oats and veggie mixture.

Thoroughly combine all the elements to ensure an even distribution of flavors.

Taste the dish and, if needed, adjust the seasoning by adding more salt or pepper to suit your preference.

Your delicious and nutritious Overnight Savory Oats are now ready to be enjoyed. This quick and satisfying meal can be savored at any time of the day, offering a delightful blend of textures and flavors.

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