Dessert

How To Make A Nutritious And Super Healthy Diwali Mithai (Barfi)

By / 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:-

Calories: 380kcal
Carbs: 45gms
Fiber: 5gms
Proteins: 8gms
Fat: 20gms

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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 make stewed apple with jaggery.

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

Introduction

Making steamed apples with jaggery is a great way to introduce people to fruit. Numerous health advantages exist, and gently cleansing the digestive tract on a daily basis encourages consistency. Strengthens the digestive process and reduces indigestion and overeating. The vitamins and nutrients found in steamed apples with jaggery aid in a baby’s growth and development. This stewed apple with jaggery dish only calls for three to four ingredients, making it a quick, easy, and nutritious breakfast or dessert.

The stewed apple with jaggery is a delectably healthy dessert or brunch that the whole family will love. They are enjoyable in a variety of ways. You can eat them warm as a treat on their own, you can stir them into yogurt or oatmeal for breakfast, or top pancakes and ice cream with them.

Together, they are enjoyable in a variety of ways. You can eat them warm as a treat on their own, stir them into yogurt or oatmeal for breakfast, or top pancakes and ice cream with them.

Ingredient for stewed apple with jaggery

1.Apple  –  2 Small size

2.Powdered jaggery  –  4 tablespoon

3.Milk  –  2.5 Cup  

4.Cinnamon powder  – 1 tablespoon

Method

1.Take two tiny apples and give them a thorough wash.

2. After peeling, apple quarters should be cut into slices.

3. After removing the core, slice or dice the apple quarters as desired.

4. After the butter has melted over medium heat, apples are added to the pan.

5.Cover the saucepan and simmer the mixture for an additional few minutes to soften the apples.

Macros Breakup of Stewed Apple

How to make Guilt free Delicious Chocolate Mousse

By / Dessert, Fitpiq Team, Healthy Recipes

Introduction:-

This Guilt free Delicious Chocolate Mousse has a hidden vegetables. And that vegetable is sweet potato. This mousse recipe has no white sugar, no artificial sweeteners, no dairy products with natural ingredients. It is so quick and easy to make recipe. This recipe will help you to maintain your weight, gives you many health benefits and it will be satisfying your cravings of sugar.

You can also try : click here

Ingredients:-

  1. Sweet Potatoes boiled – 1 cup
  2. Cocoa Powder – 1 tsp
  3. Dates 4-5
  4. Jaggery powder – 1 tsp
  5. Coconut milk – 1 small cup
  6. Vanilla powder – 1/2 tsp
  7. Pinch of salt
  8. Pomegranate for garnishing

Method:-

  • Boil 1 medium size sweet potato. Peel it off and smash it.
  • Take a jar. Add all the ingredients – Smashed sweet potato, cocoa powder, dates, jaggery powder, vanilla powder, pinch of salt and coconut milk into a jar.
  • Check if the consistency looks thick and creamy like curd. Pour the mixture into cup. Garnish it with pomegranate.

Your guilt free delicious chocolate mousse is ready to have.

Macros of Chocolate Mousse:-

Calories: 200 kcal

Carbohydrates: 30 g

Protein: 6 g

Fat: 8.7 g

Fiber: 4.5 g

Try this amazing mousse and let us know by commenting us that how did you like it.

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How to make choco-nut protein smoothie

By / Breakfast Recipes, Dessert, Health Tips, Healthy Breakfast Recipes, Potassium Rich food and recipes, Smoothies

Method to prepare smoothie

The Choco-Nut Protein Smoothie is a delightful blend of natural ingredients carefully selected to offer a burst of flavors and nutritional benefits. We start by soaking raisins, cashews, and dates, making them softer and easier to blend into a smooth, velvety consistency. Then, we can also combine these soaked ingredients with roasted chickpeas, roasted peanuts, and roasted flax seeds to provide a satisfying crunch and an added boost of texture.

A ripe banana adds natural sweetness and creaminess to the smoothie, while a touch of unsweetened cocoa powder brings a rich chocolate flavor that perfectly complements the nutty undertones. A hint of cinnamon powder adds warmth and depth to the taste profile, making this smoothie a comforting treat any time of the day.

Here you can also try: https://fitpiq.com/category/healthy-recipes/smoothies/ ,https://fitpiq.com/homemade-banana-dry-fruits-and-seeds-smoothies/

Ingredients to make choco-nut smoothie

  • Roasted chickpea -1 tsp
  • Roasted peanut -1 tsp
  • Cashew-5
  • Raisins- 1 tsp
  • Dates-2
  • Roasted flax seed-1/2 tsp
  • Banana-1
  • Unsweetened cocoa powder-1 tbsp
  • Cinnamon powder-1/4 tsp
  • Plant based protein-20g

Methods to make smoothie

Wash the raisins, cashews, and dates, chickpea, peanut and raisins and soak them in water overnight. This will help soften them and make them easier to blend.

Once the raisins, cashews, and dates and other item are soaked, now drain the water and add them to the blender.

Peel the ripe banana and break it into chunks. Add the banana pieces to the blender as well.

Sprinkle the unsweetened cocoa powder and cinnamon powder over the other ingredients in the blender.

Pour in the almond milk (or your preferred plant-based milk) or water to the blender.

If you like your smoothie to be cold and refreshing, you can add a few ice cubes to the blender.

Now, u can blend all the ingredients until you achieve a smooth and creamy consistency. If the smoothie seems too thick, you can add more almond milk or water to adjust the consistency.

Once the smoothie is well-blended and meets your taste preferences, pour it into a glass.

Optionally, you can garnish the smoothie with a sprinkle of roasted flax seeds or crushed roasted peanuts on top.

Your Choco-Nut Protein Smoothie is now ready to enjoy! This smoothie is not only delicious but also packed with protein and nutrients from the plant-based ingredients. It’s a perfect way to fuel your day or post-workout recovery.

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Steel cut Oats kheer

How to make steel cut oats kheer

By / Breakfast Recipes, Dessert, Festival Recipes, Healthy Breakfast Recipes

Steel-cut oats kheer is gaining popularity as a healthier alternative to traditional rice kheer. One of the advantages of using steel-cut oats in kheer is that they are much lower in glycemic index than rice, making it a healthier option for those who are conscious about their blood sugar levels. Moreover, steel-cut oats are rich in fiber, protein, and essential nutrients such as iron, magnesium, and zinc.

Additionally,it can be customized to suit individual tastes and preferences. The cook can add fruits such as raisins, chopped almonds, or even sliced bananas to the mixture for a burst of flavor and nutrition. Some people also prefer to use alternative sweeteners like honey or maple syrup in place of sugar for a healthier and natural sweetness.

In conclusion, steel-cut oats kheer is a healthy and delicious dessert that is easy to prepare and versatile enough to suit different palates.

It provides a sweet treat without compromising on health or nutrition, making it a great option for those who are looking for a guilt-free dessert.

Steel-cut oats kheer offers several health benefits, making it a nutritious dessert for those who want to indulge without compromising their health. Firstly, it is rich in fiber, which regulates digestion, promotes satiety, and reduces the risk of chronic diseases. Secondly, it contains protein, which supports a healthy immune system and overall wellbeing, including hair, skin, and nails.

Additionally, steel-cut oats have a low glycemic index and are naturally low in fat, making them an even healthier option.

You can also try: https: how-to-make-seed-crackers-at-home, how-to-make-bread-kheer, homemade-dal-makhani-recipe-low-fat-and-delicious.

Ingredients

  • 1/2 baggry cup steel cut oats
  • 1+1/2 cup brown sugar
  • 4-5 cup milk
  • Few cashews,raisins, and cardamom ( as per taste)

Instructions to make steel cut oats kheer

  • Boil one and half cup of water, and steel cut oats and cook for 10-15 minutes on low heat.
  • In a separate bowl, boil milk. Add brown sugar, cardamom and raisins.
  • Add cooked steel cut oats and cook for some more minutes.
  • Add dry roast cashews to the cooked kheer.
  • Serve hot or chilled as desired.

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How to make seed crackers at home?

By / Dessert, Health Tips, Keto Recipes
Seed crackers

Seed crackers are cracker made primarily from seeds, offering a nutritious and tasty snack option.

Those with dietary restrictions often prefer them as they are gluten-free, vegan, and paleo-friendly.

Seed crackers are high in fiber, healthy fats, and protein, which make them a filling and satisfying snack that helps keep one feeling full for longer.

In addition to being delicious and nutritious and also very versatile.

Overall, seed crackers are a tasty and healthy alternative to traditional crackers, offering a range of nutritional benefits and versatility in their uses.

Seed crackers can be enjoyed on their own as a snack, or paired with toppings such as hummus, avocado, or nut butter for a more filling and nutritious snack.

You can also try:  Banana yogurt smoothie, herb rice with paneer manchurian,

Ingredients required for seed cracker

1/4 cup chia seeds

1/2 cup water

1/4 cup salt

1/4 cup melon seeds

1\4 cup pumpkin seeds

1/4 cup sunflower seeds

Method to prepare seed crackers

Firstly, Mix the chia seeds, salt an water together in a bowl and allow it to set for 30 min till the seeds swell up.

After 30 min mix the remaining seeds into the chia seeds.

Place a non-stick pan on a gas stove and turn the heat to medium-low

Then, grease your tray and spread the mixture evenly.

After that, use an off set spatula or back of a spoon to spread the mixture evenly on tray.

Place the seed discs on the non-stick pan and cook for about 3-5 minutes on each side or until they turn golden brown.

Now, check after 15 minute to make sure its not burning.

Remove the seed crackers from the pan and let them cool on a wire rack. You can store them in an airtight container.

Cool it down break into desired size and shape and store in an air tight container.

You can serve it with any dip of your choice.

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Easy 15 min recipe of homemade Sukhdi

By / Dessert, Healthy Recipes

Sukhdi Recipe is also referred as Gud Papdi Recipe in India. It is very quick, authentic Gujarati sweet made with just 3 ingredients: Ghee, Wheat Flour and Jaggery(Gud). Sukhadi is very soft, melt in mouth texture.

INGREDIENTS

  • 1½ cups whole wheat flour
  • ½ cup jaggery
  • ⅔ cup ghee
  • 2 tbsp desiccated coconut (optional)

METHOD

  1. First prepare the plate to set the sukhdi. You need to grease the bottom of plate by ghee.
  2. Put ghee into large non-stick pan. And melt it on slow flame. When ghee is slightly hot (bubbles are started to form), add flour wheat flour.
  3. Stir with spatula, the mixture looks like thick paste and feels heavy while you are stirring it.
  4. Now roast the flour into ghee, if ghee is not enough to roast the flour, you can add more. First add 1 tbsp, then if you still required then add one tbsp one by one.
  5. Stir it continually on medium heat for 4-5 minutes, then slow the flame and keep starring.
  6. Now its tricky part. How you would know the flour is perfectly roasted? If The flour’s color gets darker, It gets very nice aroma and Its become lighter than before.
  7. Now turn off the gas. Let it be cool for just 1-2 minutes, not more than that. After this add jaggery, quickly mix it with flour. Add desiccated coconut if you like. Now quickly set the mixture into greased plate. And flatten the surface well.
  8. Now using knife slice it into desired shape (square or diamond). Now let it be cool completely.
  9. After it cools down completely, remove the pieces gently and serve.

Tips of making Sukhdi Recipe

  • First thing is quantity of ghee (clarified butter), you must take 2/3 amount of ghee as against flour. So if you take 1 cup flour, take 2/3 cup ghee. It helps to roast flour perfectly, and also give it melt in mouth texture to sukhdi.
  • Second point is which type of jaggery, you are using for this recipe. There are lots of varities of jaggery available in the market.
    1. If you have block of jaggery, first grate it, and take measurement according and after roasting the flour, switch of the flame, and immediately add into mixture so it mixes well with flour, and you cannot found small chunks of jaggery in sukhdi
    2. If you have organic jaggery that comes in lumpy form while you buy from market, after roasting the flour, switch of the flame, wait for 2-3 minutes. Let the mixture cool down not completely, but little, than add this kind of jaggery and mix it well. If you add jaggery at early stage then it will melt and starts to boil, result will be hard and chewy sukhdi.

For more information click here

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Easy and Fantastic Overnight Tiramisu Oats

By / Dessert, Healthy Breakfast Recipes

Tiramisu Overnight oats is a fantastic twist to regular Overnight oats jar/bowl. Cold coffee flavored oats, covered with yogurt and dusted with cocoa powder make a delicious breakfast recipe known as Tiramisu Overnight Oats. The cold and creamy coffee-flavored rolled oats are a true indulgence, but the combination of cocoa powder, oats, yogurt, and vanilla is what truly makes this a great recipe to kick-start your day.

This week, I have made this recipe more often than my beloved Parathas.

Since I can’t get over how much I like these oats, I had to share this recipe with you. Even if you don’t want to consume any caffeine, you can still make this recipe. Scroll down for tips on how to make this caffeine-free without missing that delicious coffee flavor tiramisu is known for.

It’s the combination, texture, and cold temperature that make this tiramisu overnight oats recipe such as success.

For more oats recipe you can click on 30 Easy and healthy Oats Recipes which you can enjoy at any time of the day

INGREDIENTS

  1. 1cup oats
  2. 1 tbsp chia seeds
  3. 2 tbsp cocoa powder
  4. 2 tsp honey (Diabetic can use stevia)
  5. 3/4 cup almond milk
  6. 1 expresso coffee shot
  7. 2 drops of vanilla extract

For Yogurt dressing

  1. 1 cup thick yogurt
  2. One tbsp honey (Diabetic can use stevia)
  3. 1 tbsp cocoa powder

METHOD

  1. Use a jar or bowl or Glass to prepare the oats (depending on how much you make). If you double the recipe, use a bowl.
  2. Add the rolled oats, Chia seeds, vanilla extract, honey/stevia, almond milk, cocoa powder and espresso to a medium bowl and stir to combine. Cover the bowl and place it in the fridge to soak overnight.
  3. The next day, give the oats another stir and mix yogurt (blended, without lumps) and honey/stevia in it.
  4. Start layering the Jar/glass with the soaked oat mixture.
  5. Dust the top layer with a generous layer of cocoa powder.

Serve immediately.

Why this delicacy ?

  • This breakfast recipe is convenient since you can make it the night before in literally minutes.
  • Coffee + porridge is pure bliss if you crave coffee in the morning and have no time to make your breakfast.
  • Breakfast tasting like tiramisu: do I need to say more?
  • While this breakfast recipe sounds more like a dessert, it is a pretty nutritious breakfast made with wholesome ingredients.
  • Whether you are a tiramisu lover, a coffee lover, or an oat porridge lover, you will love this recipe. And if you are all three, you are in for a treat!
  • You can still make this recipe even if you don’t like to consume caffeine 

TIPS

  1. You can use either rolled oats or steel cut oats.
  2. Espresso is preferred because it’s strong and gives a deep flavor, but you can also make this caffeine-free.

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How to make Lauki Sabudana kheer with few ingredients

By / Dessert, Healthy Recipes

Lauki Sabudana Kheer Recipe is a dessert recipe used for Iftar parties during Ramadan. This a delicious and a coolant dish which is made from lauki and sabudana pearls. Lauki Sabudana Kheer Recipe can be made all through the year and served as a festive dessert also. This is our family’s all time favorite dessert loaded with nutrition.

This recipe use a portion of Milk, grain, nuts and vegetable. This diversity of food group ensures better Gut biosis, improves gut lining and tops immunity scores.

Health Benefits of Lauki

1. Keeps the heart-healthy 

If you have heart problems or you do not, both ways it’s beneficial to drink bottle gourd juice daily. Regular consumption of bottle gourd juice on an empty stomach in the morning helps to lower the blood cholesterol levels and maintain healthy heart functioning. 

2. Stabilises the blood sugar level

Bottle gourd is very beneficial for diabetic patients as it helps to stabilise the blood sugar level and maintain blood pressure.

3. Cures stomach troubles

If you have constipation problems, it is good to have a bottle gourd juice as and when needed. The juice also treats diarrhoea. The water and the fibre content of bottle gourd helps to clean the digestive tract and allow easy bowel movement.  To treat diarrhoea, you can drink bottle gourd juice with a pinch of salt. It helps in maintaining the electrolyte balance of the body. Bottle gourd juice also helps in digestion.

4. Relieves stress

Bottle gourd contains choline, which is a type of neurotransmitter that helps to improve the functions of the brain and also prevents stress, depression and anxiety.

6. Excellent post-workout drink

 Bottle gourd juice serves as a cool natural drink that can be taken post-workout as it contains natural sugar that helps in restoring the glucose levels. It also replaces the carbohydrates that are lost during the workout. Bottle gourd juice is also rich in protein that improves the efficiency of the muscles.

7. Helps in weight loss

Bottle gourd is quite beneficial in weight loss. It is loaded with fibre which helps to keep us full for a longer time. The vegetable is also low in calories with no fat. The veggie juice is prescribed in Ayurvedic medicines for flab reduction. Bottle gourd also contains vitamins like Vitamin C, Vitamin B, Vitamin K, Vitamin A, Vitamin E, potassium, manganese, iron, and folate.

9. Skincare and protection

Bottle gourd cleanses the skin from inside and controls the release of oil on the face. As a result, it regulates acne breakouts caused by excessive sweating and oil generation in summer. It also cures other skin disorders. 

Lets start with this easy recipe!!!

Serving size- 4 people

Cooking time – 30 mins

Ingredients –

  • 1/2 liter Milk
  • 250 grams Bottle gourd (lauki) , grated
  • 1/4 cup Sabudana (Tapioca Pearls) , soaked for 2 hours
  • Stevia
  • 2 tablespoon tender Coconut, grated
  • 10 Cardamom (Elaichi) Pods/Seeds powdered
  • Almonds (Badam) , to garnish

How to make Lauki Sabudana kheer recipe –

  1. To begin making Lauki Sabudana Kheer Recipe, wash sabudana and soak it in water for at least an hour. Meanwhile grate lauki/dudhi.
  2. In a large saucepan, bring milk to boil. And cook it properly.
  3. Now add soaked sabudana in milk and cook them completely till it become translucent.
  4. Stir the pan continuously.
  5. In a Pan while the sago/sabudana is cooking in milk, add the grated doodhi. (Press the doodhi and squeeze all the water before adding to the milk)
  6. Cook them on medium heat and stir them continuously.
  7. Now Add Grated coconut in this pan.
  8. Add few drops of stevia as per taste.
  9. Keep stirring and boil it on medium flame till the milk thickens very well. It might take about 20-25 mins till this stage.
  10. Boil till the milk thickens, cardamom powder continue cooking for 5 more minutes almost, on low heat.
  11. Garnish it with Almonds or pistachio (optional).

Enjoy this easy and healthy recipe with your meals!!!

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How to make Oats Banana Smoothie at home

How to make Oats Banana Smoothie at home?

By / Dessert, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes

Oats and banana smoothie is a refreshing yet fulfilling drink. You can enjoy this drink as a part of your breakfast or as an evening snack. This smoothie is perfect as a pre-workout drink. The best part about oats banana smoothie is that it contains no sugar. The sweetness of the banana makes this smoothie tasty and super healthy. Moreover, oats add more fibre and goodness to the drink. 

This is a smoothie that is loved by all age groups. You can serve it to your children or your adult family members, this smoothie will definitely not disappoint them. 

You can make this smoothie with many variations, such as by taking raw oats or overnight soaked oats. Or you can add nuts of your choice to it to make it more wholesome. It can be made with or without milk. Well this recipe will contain 50% of milk with 50% water. You can just opt for water if you would like to avoid milk. 

You can also prepare Oats banana smoothie by adding variants of flavours such as vanilla or strawberry. In fact, you can add chia seeds to this smoothie to make it more ful-filling. 

As mentioned, this smoothie does have many variations and you can prepare it with your own preference!

We all know that bananas are not only a rich source of potassium but also fibre. When bananas combine with the goodness of oats, the result becomes not only delicious but also highly nutritious.

Let’s get started with the recipe:

Preparation time: 2 minutes

Cooking time: 0 minutes

Total time: 2 minutes

Serving: 2 glasses

Also learn how to make amazing Banana yogurt smoothie!

Ingredients to make oats banana smoothie:

Banana- 2 (chilled and chopped)

Oats: ½ cup

Milk: 1 glass

Water: 1 glass or Ice cubes- 1 cup

Vanilla essence: ½ tsp

Method of preparation:

  • Firstly, add oats in a blender and blend to make a fine powder.
  • Further, add bananas, milk, water/ice cubes and vanilla essence to the mixer and blend to make a frothy smoothie.
  • Pour the smoothie mixture into glasses and serve chill!

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