Healthy Breakfast Recipes

How to make healthy Ragi Uttapam

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

Ragi Uttapam is a simple, healthy, gluten-free recipe from the South Indian cuisine. It  is very healthy and easy to make breakfast.

Ragi is a powerhouse of proteins, minerals, and amino acids. It is also rich in calcium and iron and antioxidant. 

This is gluten free and good for weight loss

Ragi helps in relaxing the body naturally.

Ingredients:-

1.Onions,Finely chopped -1/4 th cup

2.Ragi (nachini/red millet ) flour -1/4 cup

3.Rice Flour -1/4 cup

4.Low fat curd -1/4 cup

5.Green Chili,Finely chopped- 1/2

4.Mustard seeds- 1/4 tsp

5.Cumin seeds- 1/4 tsp

6.Curry leaves -3-4

7.Asafoetida ( Hing)- a pinch

8.Coriander leaves, chopped-1 tsp

9.Salt to taste

10.Oil-1/2 tsp

Procedure:

1. Combine the Ragi flour,rice flour, onions,coriander,curd,green chilies, salt and water in bowl and mix well to make a batter of pouring consistency

2. Keep aside for 2 hours to ferment

3. Now take one pan, heat 1 tsp oil in small pan and add mustard seeds and cumin seeds.

4.When the seeds crackle, add the curry leaves and hing and saute  for few seconds.

5.Pour This tempering over the batter and mix well.

6. Now Pour a spoonful of the batter onto the pan each and cook them on both sides using 1/4 tsp of oil.

Nutritional Value Of Ragi Uttapam –

Carbs-32gm
Fat-5gm
Protein-6 gm
calories-195 cal

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

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

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

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

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

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 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 Easy Nutrient Rich Upvas Cutlet

By / Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is very Easy and Nutrient rich Upvas cutlet. We always heard about cutlets are made up of potatoes’. Here we are introducing a great alternative of traditionally made potato cutlets. This healthy rich in nutrient cutlets is made up of raw banana and yam. These is a perfect dinner or breakfast option during your fasting days.

This Guilt free cutlets have several health benefits – It is rich micro nutrients such as potassium, phosphorus, magnesium and zinc. Also it is rich in soluble and insoluble fiber, it has macros in good amount like complex carbs and proteins. A diabetic friendly can gives you feeling of fullness.

You can also try: click here

Ingredients:-

  • Raw banana – 1
  • Yam – 250 gm
  • Ginger green chilly paste (add garlic in non fastong days) – 1 tbsp
  • Singhara atta (Water chestnut flour) – 100gm
  • Coriander leaves chopped
  • Sendha namak (rock salt) to taste
  • Suji for coating (non- fasting days)
  • Ground nut Oil for fry

Method:-

  • Firstly, peel and cut raw banana and yam into one inch pieces.
  • Now, prepare a steamer or idli maker. Steam chopped banana and yam till it become soft.
  • After that take a bowl and mash steamed items into the bowl.
  • Then, dd sendha namak, singhara flour, chopped coriander, green chilly ginger paste and mix all together. Now, grease little oil on your palm and make small tikkis or cutlet in shape.
  • After that, Heat 2 tbsp oil in non-stick pan. Cook all the cutlets from both side nicely, till it turns light brown in color.
  • Now, Off the heat. Take all your cutlets in a plate. Serve it with your favorite chutney.

Your Nutrient rich Raw banana Upvas yam cutlet is ready.

Nutritional value of Moonglet (per servings):-

Calories: 180 kcal

Protein: 3.4 g

Carbohydrates : 28.7 g

Fat: 7 g

Fiber: 5 g

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

How to make Quick and Easy Egg Sandwich

By / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Keto Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Quick and Easy Egg Sandwich. We always need a quick protein rich easy to cook option in the morning. This sandwich is a great breakfast option for working people. It can be made in just 5 minutes. And if we talk about its benefits, it is high in protein, good fat, vitamins and minerals. This is a morning meal perfect option for those who are into fitness and want to loose weight in less efforts. The healthy fats in the meal to keep you satiated, you will feel hungry throughout the day.

You can also try: Click here

Ingredients:-

  • Slice of bread – 2
  • Egg – 2
  • Low fat cheese – 1 tbsp
  • Choice of vegetables finely chopped (Onion, tomatoes, green chilli, coriander leaves, capsicum) – 1 cup
  • Butter – 1/2 tbsp
  • Salt and pepper to taste.

Method:-

  • Firsly, take a bowl and beat two eggs in a bowl nicely.
  • Now, Heat the butter to a pan on low flame. Now, pour the egg mixture into the pan over low-medium heat. (Do not overheat the pan, otherwise your egg will turn brown and ruin the taste of egg)
  • After that, place the bread on top of the mixture, fry for 1 minute. Now turn the bread over.
  • Then, top with filling with veggies to your choice and season with salt and pepper. Then, turn the eggs/bread over to cook the other side.
  • Afterwards, Tuck the edges in and fold to make a sandwich. Then turn of the heat.
  • Now, transfer this to a plate.

Your Quick and easy Egg sandwich is ready. Served hot with your favorite sauce. Try this recipe and let us know by commenting us here in comment section below.

Macros of Egg Sandwich:-

Calories: 456 kcal

Carbohydrate: 35.4 g

Protein: 21.5 g

Fat: 26 g

For more recipes: Click here

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

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.

For more recipes: Click here

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

How to Make delicious Besan chilla in dosa style

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

Besan chilla is one of the healthy Indian Breakfast.This is Protein rich, low calories and Gluten free.

This filling Dish can be served in Breakfast, snacks, lunch and dinner.This is Delicious healthy and easy to make recipe.

Besan chilla is also known for its versatility and customizable dish. This can be easily customized with various ingredients, vegetables .herbs, and spice mixes.

Besan chilla is a good source of Protein,vitamins and minerals like iron, Folic acid,zinc and manganese, which can help maintain a healthy weight.

Ingredients-

  1. 1.5 Cup Besan or chickpea flour
  2. ¼ cup rava / suji
  3. ¼ cup curd
  4. 1/2 tsp Turmeric powder/Haldi
  5. 1 Cup water
  6. 1 cup chopped carrort
  7. 1 cup Grated Paneer
  8. 1 tomato chopped
  9. 1/2 capsicum chopped
  10. 2 tpsp coriander leaves
  11. 2 tbsp sweet corn
  12. Peri peri Masala 1/2 tsp
  13. Grated cheese 2 tbsp
  14. Salt as per taste
  15. Oil 1tbsp
  16. Green chutney 1 tsp
  17. Garlic chutney 1 tsp

Serving size-1-2

Procedure:-

1. Firstly, in a mixer jar take 1½ cup besan, ¼ cup rava, ¼ cup curd.

2. Add turmeric and ¾ tsp salt add 1 cup water and blend to smooth batter.

3. pour the batter into a large bowl and rest for 10 minutes.

4. Heat the dosa pan and pour the chilla batter

5. Spread as thin as possible

6. Once the chilla is cooked from the top, spread 1 tsp oil.

7. Spread 1 tsp Green chutney and garlic chutney over the chilla

8. Add Paneer, carrot ,tomatoes,capsicium sweet corns,coriander

9.Add Grated cheese ,salt and peri peri masala over the dressing

10.Now spread the stuffing Uniformly and cook for sometime.

11.Roll the chilla tight keeping the stuffing intact.

12.Enjoy Crispy Besan chilla dosa.

Nutritional Value Of Besan Chilla in dosa style

Calories -180Kcal
Protein-9 gm
Carbs-20 gm
Fats-10 gm

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

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