How to make Overnight soaked Oats with Nut and Fruits

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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How to make low carbs shirataki noodles

By kausain / Breakfast Recipes, Celiac Disease, Health Tips, Healthy Breakfast Recipes

Low carbs shirataki noodles are a type of Japanese noodle that manufacturers produce from the root of the konjac yam.Furthermore, these long, white, translucent carbs shirataki noodles are known for their unique texture that is slightly chewy and gelatinous Many people describe the texture of shirataki noodles as being similar to that of rice or glass noodles.

Moreover, due to their neutral flavor, shirataki noodles can easily absorb the flavors of other ingredients, making them an incredibly versatile ingredient that can be used in a wide variety of dishes.

Furthermore, those who follow low-carb or low-calorie diets often choose shirataki noodles due to their remarkably low carbohydrate and calorie content. Additionally, shirataki noodles are high in fiber and are gluten-free, making them a suitable option for individuals with celiac disease or gluten intolerance. Lastly, shirataki noodles are a good source of both calcium and iron, further adding to their nutritional value.

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Ingredients

1 package of shirataki noodles
1 tablespoon oil
1 clove of garlic, minced
1/4 teaspoon red pepper flakes (optional)
1 tablespoon soy sauce
1 teaspoon sesame oil
1/4 teaspoon black pepper
1 cup of mixed vegetables (such as bell peppers, mushrooms, and spinach)
Chopped green onions (optional).

Instructions to make shirataki noodles

Open the package of shirataki noodles and drain them in a colander. Rinse them well under running water for 1-2 minutes to remove any unwanted flavors.
Put the noodles in a pot of boiling water and cook for 2-3 minutes. Drain the noodles and rinse them again under cold water.
In a large pan, heat the oil over medium-high heat. Add the garlic and red pepper flakes (if using) and cook for 30 seconds.
Add the mixed vegetables to the pan and stir to combine.Now, cook for 3-4 minutes, until the vegetables are tender.
Add the cooked shirataki noodles to the pan and stir to combine.
Add soy sauce, sesame oil, and black pepper. Stir well to coat the noodles and vegetables.
Serve hot and garnish with chopped green onions (if using).

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How to make steel cut oats khichdi

By kausain / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

Steel-cut oats khichdi is a healthy and delicious dish that combines the benefits of steel-cut oats, lentils, and vegetables. With its high fiber content, this dish promotes digestion, satiety, and healthy cholesterol levels. Moreover, it’s worth noting that lentils and oats are 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 oats khichdi 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 khichdi 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, steel-cut oats 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 steel-cut oats into your meals and snacks?

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Ingredients

1/2 cup stel cut oats
1/2cup yellow moong dal
1/2 tbsp olive oil
1tsp mustard seeds
1 tsp green chilli (chopped)
2 chopped garlic (optional)
1tsp ginger ( chopped)
6-8 curry leaves
1/2 tsp turmeric powder
1/2 tsp chilli powder
1/2 tsp cumin powder
2-3 cup hot water
Salt to taste

Method to prepare steel cut oats khichdi

Soak moong dal in water for 30 minutes.
Heat oil and mustard seeds.
After spluttering, add green chilli, garlic, ginger, curry leaves, turmeric powder, chilli powder, cumin and coriander powder. Saute for few seconds.
Add steel cut oats and moong dal. Saute fr few minutes again.
Now add hot water and salt. Pressure cooker for 2-3 whistles.
Serve hot with dahi or mint chutney.

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How to make steel cut oats kheer

By kausain / 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.

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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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Protein-rich Besan Chilla recipe for breakfast.

Protein-rich besan chilla recipe for vegetarians

By Krishna Modi / Breakfast Recipes, Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Protein-rich besan chilla also known as Besan ka Cheela are simple protein- packed and aromatic spiced gram flour pancakes from North Indian cuisine.

Besan chilla are basically sweet or savory Indian pancakes made with various kinds of lentils and cereal grain flour. These besan chilla also know as pudla. These are naturally gluten-free, vegan, and nutritious. They are cooked with minimum fats like oil.

Mix vegetable besan chilla recipe for breakfast and weight loss is one of the quick, simple, delicious, and healthy Indian savory pancake recipe. It is pretty easy to make as you just need to mix all ingredients and prepare the chilla.

Moreover, Mix vegetable besan chilla are made using gram flour, spices, and lots of fresh veggies to make it more healthy and nutritious.

This nutritious and delicious mix vegetable besan chilla recipe is served as a quick breakfast, brunch, or even evening snack. You can even pack this meal for the kid’s tiffin box or office box.

Ingredients for making protein-rich besan chilla:

Gram flour (Besan) – 1 bowl (approx. 30gm)

Paneer cubes – 1/2 bowl (approx. 20gm)

Chopped Onion – 1/2 bowl (approx. 10gm)

Chopped Broccoli – 1/2 bowl (approx. 10gm)

Chopped Capsicum – 1/4 bowl (approx. 5gm)

Chopped green chilly – 1 teaspoon (approx. 1gm)

Red chilly powder – 1 teaspoon (approx. 1gm)

Black paper powder – 1teaspoon (approx. 1gm)

Salt to taste

Method for making Besan chilla recipe:

To make the besan chilla recipe, first boiled chopped broccoli for 5-10 minutes.

Now, chopped boiled broccoli, onion, capsicum, and green chilly mix in besan better.

Mix it properly. Keep it aside. Marinate paneer in red chilly powder and black paper powder. sauté paneer in a hot pan.

Put sauted paneer with onion slice on a besan chilla and roll besan chilla.

Served with curd, raita or green chutney.

NOTE:

For enhanced taste you can add cumin seeds powder, coriander powder, and garlic paste.

Also, to make it more healthy and nutritious you can add more vegetables such as spinach, mint leaves, fenugreek leaves, carrot, green onion, and tomato.

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