Healthy Breakfast Recipes Archives

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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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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How to make soya paneer pancake

By Raj Kumari / 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 healthy ragi Upma

By Annie Katare / 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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Refreshing Beetroot, Apple, and Carrot Drink Recipe For Vibrant health

By Sneha Chopra / Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Potassium Rich Recipes

Introduction

Introducing our invigorating Beetroot, Apple, and Carrot Drink- a blend of nature’s finest. This vibrant

Ingredients

Method

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

By Annie Katare / 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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How to Prepare Sourdough Bread at home

By Raj Kumari / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Science behind weight loss, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Sourdough bread is not only tastier than regular bread, but it is also healthier and simpler to digest. This healthier sourdough bread with 100% sprouted whole grain flour is packed with seeds for extra vitamins, minerals, protein, and healthy fats. Because of the incorporated superfoods, this bread is one of the most nutrient-dense on the market. It’s also quite yummy. This bread is robust, has a delicious nutty flavor, and has great texture with all of those seeds. This recipe is ridiculously simple and vegan!

Sourdough is known for its characteristic tangy flavor, chewy texture and crisp, crackly crust. From a health standpoint, it dominates when compared to supermarket loaves. The naturally occurring acids and long fermentation help to break down the gluten, making it more digestible and easy for the body to absorb. And it tastes darn good!

Ingredients For Sourdough Bread at home-

Himalayan pink salt -2 tsp

Room temperature water 1 ¾ cups

Unfed starter from fridge 2 Tbs

Sunflower seeds – ¼ cup

Pumpkin seeds – ¼ cup

Black sesame seeds – ¼ cup

Hemp seeds – ¼ cup

Ground flaxseed – ¼ cup

Recipe For Sourdough Bread at home –

Method Mix all ingredients mentioned under dry mix thoroughly.

Add warm water, slowly kneading continuously until soft for about 10 minutes. Cover and allow to rise for an hour until doubled in size. Punch and kneel again.

Grease a loaf pan with butter, shape the dough into a loaf, and place it in it.

Simultaneously, for any remaining dough, sprinkle with topping.

Bake for 1 hour at 400°F until the top crust turns golden brown. Cool and remove. Slice them and enjoy every bite loaded with nutrients.

Macros – 1 Slice

Calories: 92 kcal
Protein: 3.8 grams
Carbohydrates: 18 grams
Fat: 0.6 grams

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How to make stewed apple with jaggery.

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Steel cut oats & Moong Uttapam : high protein high fibre breakfast recipe

By Vanshree Ghanekar / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

Steel cut oats & moong uttapam is a very yummy and healthy recipe for breakfast, lunch or dinner. There are many types of recipes prepared from oats. Steel cut Oats moong uttapam is one of them. It is a very healthy as well as an easy breakfast option. You can eat them for lunch or dinner as it is full of dietary fibers & high in plant protein.

Additionally, keep you full for a longer time and helps in weight loss. This recipe is a wonderful combination of important minerals, vitamins, and antioxidants.
Steel cut oats & moong uttapam is low in fat and high in flavors. You can eat it with pudina chutney, coconut chutney, or raw mango chutney.

Steel cut oats are basically oat groats that are cut into half by large steel blades. Steel cut oats have also been called pinhead or coarse cut oatmeal. They are generally less processed than other kinds of oats. These are considered as one of the healthier grains in the world, with many advantages to the health. Apart from this, there are many benefits of oats. It can lower the risk of heart disease by regulating LDL cholesterol level.

Well, Insulin sensitivity is also improved and it helps reduce the blood sugar levels. This is why this whole grain is quite appropriate for those people that are suffering from diabetes and excessive blood sugar problems.

Moong dal is extremely light and high on protein and fibre, it keeps untimely hunger pangs at bay. Presence of these two nutrients- protein and fibre – make moong dal an effective option for weight loss.

INGREDIENTS OF STEEL CUT OATS & MOONG UTTAPAM:

1 Cup Steel cut Oats (soaked for 3 hours)
1 Cup Moong dal (soaked for 3 hours)
¼ tsp Asafoetida
Water as required
1 chopped Onion
1 chopped Tomato
½ chopped Capsicum
½ tsp chopped Green Chilies
Salt to taste
2 tsp coconut Oil
5-7 curry leaves
¾ tsp crushed Ginger
½ tbsp Coriander Leaves

Method to make Oats & Moong Uttapam:

Firstly, Grind soaked moong dal and steel cut oats.
Then add asafoetida, ginger paste & curry leaves to the mixture.
Now mix all the ingredients and add water to make a thick batter.
Keep the batter at rest for 10 minutes.
Now, add onion, tomato, capsicum, green chilies, and salt into the batter.
After that, heat a non-stick pan and grease it with little oil.
Then spread the batter on the pan evenly and cook from both sides until turned golden brown.
Finally, garnish it with coriander and serve hot with any chutney you like.

Macros of oats moong uttapam (1 ):-

Calories: 124 kcal

Carbohydrates: 15.7 g

Protein: 5g

Fat: 5g

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Quinoa Poha – easy to make Healthy Breakfast Recipe

By Vanshree Ghanekar / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Veg Quinoa Poha is very healthy. It is a very rich source of protein, fiber, iron, and this Poha is great gluten-free.

Quinoa Poha is a flavorful healthy Indian-style one-pot dish made with quinoa and fresh-cut vegetables in an Instant cooking pan on stovetop. It can be prepared in less than 30 minutes and is a great lunch box recipe for kids and adults. Quinoa Poha is Vegan and Gluten-Free.

This Poha might seem tedious, but it’s actually as easy as cooking any type of rice. This colorful quinoa Poha is an easy, delicious meal prepared in less than 30 minutes that is low in calories and fat, and very filling especially if you are in a weight-loss program.

How to make steamed vegetables with garlic dressing twist?

Ingredients to make Quinoa Poha

1 cup cooked Quinoa
1/2 cup Onion chopped
5-7 curry leaves
1.5 tablespoon Oil
1 tsp Cumin seeds
Salt to taste
1 tsp Turmeric powder
1 tsp Chili powder
1 tsp Mustard seeds
1/2 cup chopped tomatoes
1 tbsp lemon juice
Coriander for garnishing

Method of preparation:

Heat oil in the cooking pan.

Add cumin seeds & mustard seeds. Let it splutter. Add curry leaves and saute for a few seconds.

Now add onion & tomatoes, saute it for a minute.

Season it with salt and Saute for a minute.

Now add turmeric powder, chili powder. Let it cook for a minute.

Add cooked quinoa to the sauteed veggie mixture. steam for two minutes .

Open the lid, mix it nicely.

Add lemon juice and coriander.

Macros of quinoa poha (1 cup):-

Calories: 184 kcal

Carbohydrates: 25.7 g

Protein: 5g

Fat: 7g

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How To Make healthy Spinach carrot smoothies

By Annie Katare / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This is detoxifying recipe that provides a good midday energy boost that tastes great.

It is high in B Vitamins, as well as Vitamin A, C, and K,iron and magnesium.

This smoothies good for eye, hair and skin health.

They help add glow to skin.

Ingredients:-

Spinach, chopped -1 cup
Carrot, chopped and boiled- 1, large sized
Ginger, grated -1 tsp
Water -1 cup

Serving size:1 Glass

Procedure:

1. Firstly cook carrot in 1 cup of water until tender.

2. Let Carrot cool, keep water in it.

2. Blend all ingredients with the cooking water in a blender until smooth.

3. Serve immediately.

Nutritional Value Of Spinach Carrot Smoothie –

Carbs-25 gm

Fat- 4 gm

Protein-5 gm

calories-153 cal

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