Keto Recipes

How to make spinach Pancake

By / 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:-

Calories: 150kcal
Carbs: 23gms
Fiber: 3gms
Proteins: 5gms
Fat: 4.5gms

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HOW TO MAKE KETO PALAK PANEER CURRY

By / Keto Recipes, Protein Rich Recipes

Paneer is Saviour for the vegetarians as it gives good amount of protein that is needed for the body. This recipe is very easy to prepare with the simple ingredients in very little time

INGREDIENTS:

Spinach – 1 cup

Coriander leaves – ½ cup

Green chillies – 2 no

Ginger and garlic (finely chopped) – 1 tsp

Ghee – 1 tsp

Cumin seeds – to seasoning

Onion (finely chopped)– 1 medium-sized

Cumin powder – to taste

Turmeric powder – to taste

Red chili powder – to taste

Coriander powder – to taste

Garam masala – to taste

Kasuri methi – 1 tbsp

Heavy cream – 1 tbsp

Paneer cubes – 60gm Salt – to taste

PROCEDURE OF MAKING:

  • Take a pan add 2 tsp of oil let heat for some time, add spinach leaves and cover it with a lid for a minute
  • Give a quick stir to the leaves until they wilt, do not overcook the spinach
  • Transfer spinach to the plate and allow them to cool for a while, take them to a blender and add coriander leaves and chillies then blend them to a fine paste
  • If needed add some water to the blender while blending, and keep the paste aside
  • Set the pan and add oil or ghee. Once it heats add cumin seeds, finely chopped garlic, and ginger to the pan
  • Give a stir fry until it becomes golden brown, then add onions
  • Fry the onions till they become transculent, later add turmeric powder give a quick stir fry, and add spinach paste to the pan
  • Add salt, garam masala to the taste and also the Kasuri methi
  • Stir everything and let it cook for a few minutes in the simmer
  • Later, add paneer pieces gently give stir to the pan, and cook for a minute
  • If needed add the fresh lime juice to the gravy
  • Turn off the stove and add fresh cream to the gravy, then serve it hot
    • Then keto palak paneer curry is ready to eat.

HOW TO MAKE KETO PUMPKIN SOUP WITH CREAM

By / Health Tips, Healthy Recipes, Keto Recipes

Pumpkin contains many health benefits which is immune promoting nutrients like vitamin A, E, C and omega fatty acids and some minerals which helps in fighting the micro-organisms. And also helps to recover faster from infections. It also contains Beta carotene which is very needed for the good eyesight.

INGREDIENTS:

Olive oil – 2 tbsp

Onion – 1 small

Garlic – 2 cloves

Pumpkin (sliced) – 1 cup

Salt – to taste

Pepper – to taste

Fresh cream – 1 tsp

PROCEDURE OF MAKING:

  • First, take a bowl add some olive oil to it, and saute the sliced onion till it shrinks
  • Then add garlic cloves to the bowl and saute them too
  • Add sliced pumpkin to the bowl and also add salt and pepper as per the taste
  • Saute them for 2 minutes and add 2 cups of water to it, mix them well
  • Then cover the lid to the bowl and cook them for 15 minutes on medium flame
  • Allow the pumpkin to cook till it becomes soft, later keep it aside for sometime
  • Then transfer to the blender and blend to a smooth paste
  • Later serve it in the bowl and add cream to it
  • Then pumpkin soup with cream is ready to serve

How to make soya paneer pancake

By / 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 Prepare Sourdough Bread at home

By / 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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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.

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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

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How to make Healthy Tofu Veggie Stew in Coconut Milk

By / Fitpiq Team, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Weight Loss Recipes, Winter Recipes

Introduction:-

Healthy Tofu Veggie Stew in Coconut Milk is a super nutritious recipe. It has variety of vegetables and goodness of coconut milk. This recipe has a lot health benefits as it is full of vitamins, minerals, healthy fats, essential amino acids and fiber which promotes gut health, also it gives you instant energy and satiety. It is easy to cook, super delicious and immunity booster pack.

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Ingredients:-

  • Tofu – 50 gm
  • Carrots – 1/2 cup
  • French beans – 1 cup
  • Broccoli – 1/2 cup
  • Bell papers – 1/2 cup
  • Lemon grass – 1/2 cup
  • Ginger grated – 1/2 teaspoon
  • Spring onions / red onions – 1/2 cup
  • Coconut Milk – 100 gm / 1 cup
  • Olive oil – 1 tbsp
  • Black pepper, oregano for seasoning
  • Salt to taste
  • Coriander leaves as garnishing

How to cook:-

  • Medium sized Chop spring onion, beans, broccoli and lemon grass. Cut bell pepper, carrots and tofu into cubes. (You can add any seasonal vegetable as per your choice or availability like – mushrooms, cauliflower, baby corns, sweet corns, potatoes or cabbage)
  • Heat the pan on a low flame. Add 1 tbsp olive oil. Firstly add and sauté onions and beans. Put a lid on it. Cook for 2 min.
  • Now add remaining vegetables- broccoli, carrots, grated ginger, bell pepper, crushed lemon grass and add salt as per your taste. cook for 4-5 min.
  • Next add coconut milk, tofu, oregano and black pepper. Stir it well for a while.
  • Turn off the flame. Garnish it with fresh coriander leaves.
  • Serve it hot and your Quick and healthy Tofu veggie stew in coconut milk is ready to eat. Enjoy every bite and boost immunity….

Nutritional Facts:-

Calories: 390 kcal

Carbs: 20g

Protein: 10g

Fat: 30g

Fiber: 9.7g

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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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How to make Keto Bhindi Masala

By / Keto Recipes

Keto Bhindi Masala is an Indian keto recipe which can be easily enjoyed by our Indian food lovers. Well there are a couple of things you got to remember when making Bhindi. The most important is keeping it away from water otherwise it becomes really slimy. You want to wash them, dry them well and then slice it for this recipe. We have some other lovely Indian dishes you can try like our Keto Tandoori gobhi, Keto Biryani, Keto samosa and many more….Lets come over to our Keto bhindi masala recipe.

INGREDIENTS

  • 250 grams Okra/Lady Fingers/Bhindi
  •  Salt as per taste
  • 1/4 Tsp Tumeric 
  • 1/4 Tsp Kashmiri Red Chilli Powder 
  • 1/2 Tsp Coriander Powder 
  • 1/4 Tsp Cumin Powder 
  • 3 Tbsp olive oil or any other oil

METHOD

  1. Wash and dry the bhindi very thoroughly ensuring it is dry
  2. Chop the bhindi into small pieces
  3. Heat 2 tbsp olive oil in the pan and add the bhindi, season with salt and cover and cook for 2 minutes
  4. Give the bhindi a good stir and cover and cook for further 2 minutes
  5. Add in the spices and cook till soft.
  6. Serve with keto chapati.

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How to make keto Tandoori Gobhi

By / Keto Recipes

Tandoori Gobhi is Beautifully crusted on the outside and moist-tender inside, this gorgeous preparation of whole spicy cauliflower will make a star centerpiece at any dinner party. This keto masterpiece is easy to make and guaranteed to impress your guests!

Whole roasted tandoori gobhi is a delicious, simple to make. Lets come over to our recipe.

INGREDIENTS

  • 1 Cauliflower/Gobhi head- medium size clean & rinse well

For marinade:

  • 2 tablespoons Oil
  • 1 tbsp Ginger Garlic paste
  • 1 teaspoon Red Chili Powder – adjust to taste
  • Half teaspoon Turmeric Powder
  • 1 tablespoon Garam Masala Powder- adjust to taste
  • 2 tsp dried mint leaves
  • 1 tablespoon almond flour
  • 1 Lemon juiced
  • Himalayan pink salt- adjust to taste
  • Fresh mint leaves lime wedges and green onions for garnish, optional.

METHOD

  • Put water in the Idli maker and heat it or you can use microwave oven for cooking.
  • Now prepare cauliflower by rinsing under cold water and cut the outer leaves. Place it on the plate. Carefully insert the plate in the boiling water. Close the lid . And Steam it for 5-7 mins, and wait for 3-5 minutes and release leftover pressure.
  • Now take the cauliflower out very gently & carefully. Let it cool down.
  • Check the tenderness by simply pressing against thumb against it .
  • Meanwhile combine all ingredients under marinade and whisk them well. Add 1 tablespoon of water to make it smooth paste.
  • Gently move the cauliflower to the oven proof sheet. You can also prefer to use lightly oiled cast iron skillet.
  • Gently slather the marinade paste to entire cauliflower. Use your fingers to spread it evenly and completely. Alternatively you can use the pastry brush.
  • Set the oven to broil setting. Place the skillet of cauliflower under the broiler for about 5 minutes, or until its top gets beautifully golden brown. I highly recommend you put a timer and be nearby watching the oven/ broiler for this step as things can burn very quickly in broiler. Once it’s turned crisp golden brown, turn off the oven and carefully take the skillet out.
  • Now CAREFULLY transfer the cooked cauliflower to a serving plate and garnish with a handful of fresh mint leaves, lime wedges. A little drizzle of extra-virgin olive oil will be great too. Enjoy your beautiful delicious creation.

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