Healthy Breakfast Recipes Archives - Page 3 of 6

How to make Healthy Foxtail Millet Idli

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

Introduction:-

This Foxtail Millet Idli recipe is a nutritious recipe. It is so easy to cook with less ingredients. Foxtail millet idlis can be a nutritious and delicious way to enjoy and get all its benefits of this ancient grain also a healthiest option for south indian food lovers. Foxtail millet has several health benefits:-

This idli is more nutritious due to its millet is called Foxtail millet. It’s is a rich source of dietary fiber, micronutrients and antioxidants. A combination of urad dal (black gram) and foxtail millet, the idlis become a good source of plant-based protein, which is definitely important for muscle health. These nutrients contribute to overall body functioning and complete well being. Also it is a cardio and diabetic friendly recipe, safe for gluten intolerant. Foxtail millet is low in calories grain as compared to rice and other grain, making it a perfect choice for those who looking for weight management.

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Ingredients:-

Foxtail millet – 1 cup
Urad dal – 1/2 cup
Fenugreek seeds(methi dana) – 1 tbsp
Oil for greasing idli molds
Baking soda or Eno powder – 1/2 tsp
Salt to taste
Water as required

Method:-

Fermentation – Firstly, wash the millets and urad dal thoroughly and soak them along with methi seeds for 7-8 hours. After that, strain the water. And blend it till it become a smooth batter. Pour the all batter into a bowl and let it rest for about 6-7 hour or overnight.
Steaming – In the morning or when it get fermented well. heat some water in a idli streamer till it boils. Meanwhile, Add some salt into the fermented batter. Adjust its consistency by adding some water. Now add baking soda for batter fermenting it. For steaming preparation, grease some oil to your idli molds. Immediately pour batter into idli molds and when the water is getting boiled set all idli tray. Cover the steamer and let it cook for 6-7 min on a medium flame.
Now off the flame. Remove the from molds.

Your Foxtail Millet Idli is ready to be served. Enjoy it with sambar or your favorite chutney.

Macros of Foxtail Millet Idli:-

Calories: 85 kcal

Carbohydrates: 14.5 g

Protein: 3 g

Fat: 1.5 g

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How to make Black eye pea hummus

By Raj Kumari / Breakfast Recipes, Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Introduction

Black eye pea hummus is so easy to make your own hummus. It only takes five minutes. Hummus is one of those crowd-pleasing dips that I love to serve as a healthy option. It’s incredibly simple to make and tasty on its own to produce this creamy, high-protein hummus. You can eat it with roti, bread, or any vegetables, but I prefer to eat it with cucumber and crackers. This hummus is also wonderful as a dip.

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Ingredient for black eye pea hummus

1.1 cup Boiled cowpea – 1 cup

2. Cowpea cooked broth – ¼ cup

3. Roasted sesame seeds – 4 tablespoon

4. Olive oil –1 tablespoon

5. Garlic cloves – 4

6. Juice lemon – 1

7. Salt as per taste

8. Cumin powder – 1/2 tablespoon

9. Ice Cubes – 3-4

Method to make black eye pea hummus

Take one cup of cowpea, wash it thoroughly, and soak it overnight.

Wash it again thoroughly, put it in the pressure cooker, and whistle it till tenderness—almost 4-5 whistles.

Take out the cowpeas from the cooker and save the remaining water. Keep it aside for later use.

Now roast 4 tablespoons of sesame seeds till golden brown in colour.

Take a mixture jar and add cowpeas, 1/4 cup of broth, roasted sesame seeds, 1 tablespoon olive oil, 4 cloves of garlic, 1 lemon juice, cumin powder, salt, and an ice cube; grind it till smooth and creamy.
Now add more broth to the hummus, if required, and give it a quick blend.
Serve black eye pea hummus and enjoy eating it with roti, bread, or any vegetables.

Macros Breakup of hummus(Per Serving)

Protein – 18.4g
Carbohydrate – 45.2g
Fat – 32.3g
Fiber – 4.4g

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How to make Super quick and Nutritious Apple Egg Scrambled

By Kamna Dwivedi / Eggs, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Super quick and Nutritious Apple Egg Scrambled. It is a great option as a nutritious snack with less ingredients. The combination of scrambled eggs with apple are offered with several health benefits such as – Eggs are rich in protein and it is filled with healthy fats. Additionally, Apples are a good source dietary fiber, vitamins and minerals. It helps to prevent over eating which gives you feeling of full and instant energy in the morning.

This is a perfect option for those who working and don’t have enough time to prepare a regular breakfast meals. So, let get started with the recipe.

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Ingredients:-

Eggs raw – 2 regular
Apple diced – 1 medium
Cooking oil or butter – 1 tbsp
Pinch of Cinnamon, nutmeg or other spices (optional)
Herbs for seasoning.
Salt and black pepper to taste.

Cooking method:-

Firstly, Heat some oil or butter in a frying pan on a medium flame.
Add the diced apple to the pan and cook for about a minute until they start to soften.
Now, whisk the eggs in a bowl with adding a pinch of salt and pepper.
Pour all whisked egg’s liquid over the apples in the frying pan.
Now, slightly scramble the eggs by stirring spatula and mix them along with apples as they cook.
Lastly, cook the mixture until the eggs are gradually cooked. make sure the texture should look creamy. (Do not over cook). Now off the flame.

Your Apple egg scrambled are ready. Served it hot with brown bread toast and salad.

Macros of Apple Egg Scrambled (per serving):-

Calories: 339 kcal

Protein: 13.4 g

Carbohydrate: 26 g

Fat: 16.4 g

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How to make Delicious High Protein Sprouts Tikki

By Kamna Dwivedi / Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Introduction:-

This Delicious High Protein Sprouts Tikki is a flavorful and full of nutrition recipe. Certainly, Sprouts are an excellent source of plant based protein which provides essential amino acids that help in muscle growth, repair and overall body functioning. It is high in dietary fiber which improve the digestion and metabolism, it detoxify toxins from our body and helps to maintain healthy cholesterol levels. This sprouts gives satiety (feeling of fullness), and it can be beneficial for weight management too.

This recipe can give you a yummy twist of eating boring sprouts in a new way. Sprouts Tikki is healthy made by sprouts are a favorited among the fussy eaters. This is an easy-to-make and yummy snack recipe which is cooked with sprouted moong and black chana, sprouted fenugreek seeds, gram flour or besan and roasted peanuts.

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Ingredients:-

Mixed sprouts (moong beans, black chana, methi seed sprouts) – 1 cup
Grated paneer – 1/2 cup
Besan for binding – 1 tbsp
Small Onion chopped – 1/2 cup
Roasted peanuts – 2 tbsp
Coriander leaves – 1/2 cup
Ginger garlic paste – 1 tbsp
Cumin seeds – 1 teaspoon
Coriander powder – 1 tbsp
Green chilli – (adjust to taste)
Oil for greasing or shallow fry (no oil required if you are air frying)
Salt to taste

Preparation:-

Firsly wash the lentils (moong and black chana) thoroughly.
Saok both the lentils and fenugreek seeds separately for 7-8 hour or overnight.
Once you’ve soaked lentils and seeds started the germination process, Tie the knot and tighten the cloth and keep it in the bowl in a corner overnight for a minimum of 12 hours or till they start sprouting.

Method:-

First of all, take a mixer jar, combine the mixed sprouts into the jar.
Now add green chilli, ginger garlic paste, cumin seeds, roasted peanuts, coriander leaves and salt to taste into the jar.
Blend all together (do not add water in mixture). Mix everything thoroughly.
After that, pour all the mixture of jar into a bowl. Now, add finely chopped onion, 2 tbsp besan and grated paneer. Mix everything thoroughly. Now grease some cooking oil on your hand and shape each portion into a tikki.
Heat a small amount of oil in a pan. Place all the tikki once it hot. Now let it cook until they are golden brown on both sides, turning tikkis accordingly to ensure even cooking.

Macros of approx. 4 Sprouts Tikkis (per servings):-

Calories: 200 kcal

Protein: 10.2 g

Carbohydrate: 18.2 g

Fats: 17.8 g

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How to make Overnight soaked Oats with Nut and Fruits

By Kamna Dwivedi / Breakfast Recipes, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is Overnight soaked Oats with Nut and Fruits. If you love healthy breakfast options and don’t want to do a whole lot of work in the morning ? This Overnight oats with Nuts and Fruits recipe is the best option to you. It’s honestly one of the easiest no cook breakfast option, that will leave you with healthy grab and go breakfast. And the fun part is that it is endlessly customizable.

It is high in soluble fiber, beta glucan which has numerous benefits. This helps to reduce cholesterol and blood sugar levels. Overnight oats has low glycemic index, it promotes healthy gut bacteria and increases feeling of fullness.

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Ingredients:-

Rolled oats – 1/2 cup
Chia seeds – 1 tbsp
Peanut butter (optional) – 1 tbsp
Nuts (cashew, almonds, walnuts) – 1/3 cup
Milk – 1 cup
Jaggery powder – 1 tbsp
Fruits (as per your choice) chopped – 1 cup
Pumpkin seeds – 1/2 tbsp

Method:-

Take rolled oats in smoothie jar (use 16 ounce mason jar with a screw lid). Now add chia seeds, milk along with nuts.
Soaked this mixture overnight in the fridge. (in winter no need to store in fridge)
In the morning, take out your oats jar from the fridge. Allow the mixture to be at normal temperature.
After that, Add some peanut butter, maple syrup or honey into oats. Now add freshly chopped fruits as per your choice. Mix all together nicely.
Now garnish it with pumpkin seeds or sunflower seeds.

Your quick and yummy Overnight oats with fruits and nuts are ready to served. Start your day with this instantly made breakfast option with goodness of health.

Macros of Overnight Oats with Nuts and Fruits:-

Calories: 350 kcal

Carbohydrates: 45.7 g

Protein: 15.6 g

Fats: 14.5 g

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Let’s make Protein Rich Kala Chana Dosa

By Kamna Dwivedi / Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is Protein Rich Kala Chana Dosa recipe. Dosa is one of the most loved breakfast, there is no doubt about it. However, there are many variations in dosa. But this dosa is unique and highly nutritious from others, because it is made my desi Kala chana which easily available in everyone’s kitchen. Now let’s talk about its benefits:-

– It is made by black chickpea is also known as kala chana in India, Kala chana is good source of plant based protein. So, it is a great option for vegetarians. It has fiber and essential micro nutrients like – iron, zinc, magnesium and vitamin B group. This dosa is a great option for diabetic patients, and who wants to weight loss. It gives you feeling of fullness.

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Ingredients:-

Kala chana – 1 cup
Rava – 1/2 cup
Curd – 2 tbsp
Green chilli – 2 small
Ginger – 1/2 inch
Coriander leaves – 20 gm
Cumin – 1 tsp
Black pepper – 1/2 tsp
Pinch of Hing
Salt to taste
Cooking oil – 1 tbsp
Water as required

Method:-

Firstly, Soak kala chana overnight or 7-8 hours.
Take a jar. Add Kala chana, salt and all the ingredients are mentioned. Now blend all material together by adding some water and make a smooth batter. Keep it aside for 15 min.
Heat a tawa or non stick pan on a low flame. Grease some oil on the pan. Pour the batter and gently spread the batter starting from the center and moving outwards. Spread some oil on dosa.
When the dosa is getting roasted, flip it slightly. Cook from the side.
When the dosa has nicely light browned from the both side. Now fold it and bring it to your plate

Your Protein rich kala chana dosa is ready. Serve it hot with tomato chutney or green chutney.

Macros of Kala Chana Dosa:-

Calories: 300 kcal

Carbohydrate: 40 g

Protein: 10 g

Fat: 5 g

Fiber: 10 g

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How to make Healthy Cauliflower Egg Pulao without Rice

By Kamna Dwivedi / Eggs, Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

Healthy Cauliflower Egg Pulao without Rice is quick, easy, super nutritious and a great replacement of rice and It is rich in nutrients such as vitamins C and K, a good source of folate high in fibre and protein.

For some healthy reasons, once in a while we should take a break from all grains and consume a grain free meal to give an ease to our gut health, but that meal should be fulfilled with equal amount of nutrients as grains. So, this recipe can be a great option as a detox meal. Now let’s jump to the recipe.

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Ingredients:-

Cauliflower grated – 1 cup
Broccoli grated – 1 cup
2 Whole Eggs
Onion, capsicum (red, green, yellow) – 1 cup (choose veggie as per your choice)
Mushroom – 1 cup
Sweet corns – 1/2 cup
Ginger garlic grated
Salt and black pepper to taste
Oil for cooking – 2-3 tbsp
Coriander leaves for garnishing

Cooking Method:-

Heat 2 tbsp oil in a pan. Add grated ginger and garlic, roast it slighly.
Now add onion and capsicum. Subsequently, Saute for a while.
After that add grated cauliflower, broccoli, boiled corns and chopped mushrooms into the pan.
Add salt and black pepper to your taste, mix it well. cover the pan, cook the mixture for 5 min.
Prepare Scrambled eggs separately – Heat 1 tbsp oil on a separate pan on a medium flame. Pour raw eggs in oil, when it starts cooking, keep stirring it nicely and stirring the eggs every few seconds. Finally, the pieces of eggs get separated, then off the flame.
Add scrambled eggs into the cauliflower mixture and stir it well for 1 min. Now Off the flame.
Garnish it with Coriander leaves.

Now Healthy Cauliflower Eggs Pulao without rice is ready. Enjoy it with chick pea hummus or any dip of your choice.

Macros of Cauliflower Egg Pulao:-

Calories: 160 kcal

Protein: 10g

Carbs: 7.5g

Fat: 10g

Fiber: 8.5g

So, here it is a perfect recipe filled with nutrition and a great way to substitute rice in your meals. Try this, It’s going to be a regular for you, surely.

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How to make Wholesome Barnyard Vegetable Millet Idli recipe

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

Introduction:-

Wholesome Barnyard Vegetable Millet Idli recipe is a wholesome recipe. It is a boon for those who are gluten allergic and heart patients. This recipe has majority of benefits. why ? because it is made by Barnyard millet. Barnyard millet also known as Sanwa rice is a wild seed, not a grain. It is a gluten free, rich in minerals and vitamins, low in carbohydrate, So this is definitely a weight loss and diabetic friendly recipe.

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Ingredients:-

Barnyard Millet – 1 cup
Urad dal (white) – 1/2 cup
Thick Poha/flattened rice – 1/4 cup
All vegetables(finely chopped) – 1 cup including all (Carrots, green beans, capsicum, coriander leaves, green peas). Add as per your choice or availability.
Fenugreek seeds – 1/2 tbsp
Baking soda – 1/3 tsp (if required)
Black pepper and Salt to taste
Cooking oil for greasing.

Preparation:-

Wash the Barnyard millet and urad dal thoroughly. Add fenugreek seeds, some water and soak it for about 4-5 hours.
Drain the water and grind all soaked material into a smooth paste by adding a little water (make sure not to add too much of water). Consistency should be thick as rice idli batter. Add salt, allow the batter to ferment overnight for 7-8 hours.

Cooking Method:-

In the morning, firstly soak the poha for 15 min.
Now finely chop all the vegetables as per your choice.
When the batter is nicely fermented, add all veggies and black pepper into the batter and mix well.
Prepare idli steamer by adding some water, allow it to boil for steaming, grease the idli trays with some cooking oil. Pour the batter into them and start steaming for about 4-5 min on a medium flame.
After 4-5 min check idli if it is looking fluffy, remove all idli from steamer.

Your Vegetable barnyard millet idli is ready to be served, enjoy it with sambhar and coconut/peanut/tomato chutney.

Tip:-

Fermentation is a healthy process. It helps in improving digestion and improving gut health by producing good bacteria like probiotics.

But If you wish to make this recipe more quickly, soak the millets, urad dal and fenugreek seeds overnight. In the morning, make a smooth paste, add 1/3 tsp of baking soda for quick fermentation.

Macros:

Calories: 80kcal

Carbs: 15g

Fat: 2g

Protein: 3g

Fiber: 3g

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How to make choco-nut protein smoothie

By kausain / 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.

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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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How to make fiber rich oats bran upma

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

Fiber rich Oats bran upma is a healthy and delicious dish that combines the benefits of oats, lentils, and vegetables. With its high fiber content, this dish promotes digestion, satiety, and healthy cholesterol levels. Moreover, it’s worth noting that oats bran is not only delicious but also incredibly nutritious. To elaborate, both of these ingredients are rich sources of protein, fiber, magnesium, zinc, vitamin B-6, and iron, all of which are critical for maintaining optimal health.

Additionally, it’s important to note that Fiber rich oats bran upma has a low glycemic index, making it an ideal food choice for individuals who are trying to manage their blood sugar levels. It is slowly absorbed in the body, causing a gradual rise in blood sugar levels, making it an ideal meal for those who are conscious of their blood sugar levels.

By incorporating oats bran Upma into your diet, you can enjoy a hearty and delicious meal while also benefiting from its many nutritional factors. With its high fiber and protein content, it is an excellent option for those looking for a healthy and satisfying meal.

All things considered, oats bran upma are a nutrient-dense and delicious ingredient that can provide numerous health benefits when incorporated into a balanced diet.

So, if you’re looking to improve your overall health, why not try incorporating oats bran upma into your meals and snacks?

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Ingredients

1/2 cup oats bran
1 tsp each chana dal & urad dal
1/2 tbsp olive oil
1 tsp mustard seeds
2 green chilli (sliced in half)
Roasted Peanuts (optional)
1 tsp ginger ( grated )
6-8 curry leaves
A pinch of asofetida
1 tbsp grated fresh coconut ( optional)
1/2 cup mixed vegetables( peas , carrots , beans )
2-3 cup hot water
Salt to taste

Method to prepare oats bran upma

Dry roast oat bran on a low flame , till the bran changes color slightly and you get a toasted smell , keep it aside.
Heat oil in a non stick pan and add mustard seeds.
After spluttering, add green chilli, ginger, curry leaves, peanuts , asofetida , chana & urad dal. Saute for few seconds.
toss in the Onions , saute until translucent .
toss in mixed vegetables and saute about a minute , cover and cook until the veggies are soft .
Add roasted oats bran . Mix it properly .
Now add hot water and salt. Make sure no lumps are formed.
Keep stirring the mixture until it dries, Turn down the heat .
cover it for 5 minutes , until it is set. Add grated coconut and roasted peanuts on top
Serve hot with dahi or mint chutney.

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