Healthy Recipes

All healthy recipes are under this category. Try at your convenience.

Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy.

 

 

These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. A healthy diet is essential for good health and nutrition.

It protects you against many chronic non-communicable diseases, such as heart disease, diabetes, and cancer. It can also boost a person’s mood and provide them with more energy.

 

 

A doctor or dietitian can provide tips on eating a more healthful diet.  If you take care of yourself, you can keep your cholesterol and blood pressure within a safe range.

This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.

 

 

Eating a variety of foods and consuming less salt, sugars, and saturated and industrially-produced trans-fats, are essential for a healthy diet

Healthy  Recipes foods nourish us with vitamins, minerals, protein, fiber, and healthy fat.

 

 

So, healthy recipes are made up of vegetables, fruits, whole grains, lean meats, legumes, low-fat or fat-free dairy, and healthy fats.

It’s a combination of these foods that give us the most nutritional bang for our caloric buck. Nutrition is important for everyone.

 

 

When combined with being physically active and maintaining a healthy weight, eating well is an excellent way to help your body stay strong and healthy.

 

 

Having foods & drink that are high in fat, sugar & salt have these often & in small amounts.

Nutritious recipes can include butter and sugar, just like healthy meals can include an indulgent dessert—

it’s all about moderation and the big picture.

 

How to Prepare antioxidant-rich detox drink

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

To prepare antioxidant-rich detox drink is perfect for removing toxins from your body and boosting your immune system. It’s made with fresh herbs that are high in antioxidants and other essential nutrients that help to flush out toxins from the body. This drink is vegan and gluten-free, making it suitable for many dietary preferences. can be taken as a morning drink.

Ingredients: –

Clove: 1 small stick of cinnamon

Citrus peels(1/2 orange, or 1-2 lemon)

Peels of cucumber

Amla -1

Rose flower-1

Fresh aleovera gel

Pink Himalayan salt

Raw ginger and turmeric

Mint leaves

Preparation: –

In a glass Jar, add all the ingredients for 3-5 hours or may be overnight in the fridge.

Nutritional value per 100 grams:

Calories: 20 kcal

Carbs: 5gms

Fiber: 1.25gms

Proteins: 0.5gms

Fat: 0.25gms

How to Prepare Banana Chia Oatmeal Smoothie

By / 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:

Calories: 60kcal
Carbs: 12gms
Fiber: 3gms
Proteins: 2gms
Fat: 1.5gms

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here
For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

How to make Lauki Paneer Kofta Curry

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

To make Lauki Paneer Kofta Curry is a tasty and healthy North Indian dish suitable for any meal. Grated bottle gourd and panee are combined with spices, formed into balls, and shollow-fry till golden brown. This recipe, which is vegetarian and gluten-free and goes well with rice or roti, is made even better by simmering these koftas in a creamy gravy made with tomatoes. All dairy allergies, however, should stay away from this dish.

Ingredients: For Koftas:

  • 1 cup grated bottle gourd (lauki/dudhi): 200gms
  • -1 cup grated paneer (cottage cheese): 200gms
  • 1/4 cup besan (gram flour): 30gms
  • – 2 green chilies, finely chopped: 10 grams
  • – 1/2 teaspoon cumin powder 2 grams
  • – Salt to taste
  • – Oil for frying: 60 ml

Ingredients: For Gravy:

  • 2 tablespoons oil: 30 ml
  • 1 teaspoon cumin seeds: 3 grams
  • 1 onion, finely chopped: 80gms
  • 1 tablespoon ginger -garlic paste: 15gms
  • 2 tomatoes, pureed: 200gms
  • 1 teaspoon coriander powder: 3 grams
  • 1 teaspoon cumin powder: 3 grams
  • 1/2 teaspoon turmeric powder: 2 grams
  • 1/2 teaspoon red chili powder: 2 grams
  • Salt to taste
  • 1/2 cup water: 120 ml
  • Fresh coriander leaves and chopped for garnish: 5 grams 

Prepration

1) Grate bottle gourd, add 1 tsp salt, and once water releases, squeeze water from bottle gourd.

2) Transfer 50 grams of paneer and grated lauki to a bowl.

3) Add one teaspoon minced green chile, one teaspoon grated ginger, one teaspoon cumin powder, one tablespoon coriander leaves, and salt.

4) Add ¼ cup Besan and mix well the whole lauki paneer mixture.

5) To make Kofta, take small bits and shape them into the desired shape.

6) Shallow fry Kofta in hot oil until golden in color. Remove and keep aside.

7) In the same oil, add 2 small, sliced onions, 1 large tomato, 10 cashews, 6-8 garlic cloves, 1 inch of ginger, 1 black cardamom, 1 green cardamom, and 1 bay leaf by mixing and fringing for 2-3 min.

8) Add half tsp turmeric, 1 tsp red chili powder, 1 tsp coriander powder, and 1 tsp salt. Fry masalas for a minute.

9) Add water squeezed from lauki, cover, and cook for 5-6 min.

10) Once cool, transfer to a blender and blend into a paste.

11) In the same pan, heat butter to transfer the blended paste, add some water, mix, and cook for 7-8 min.

12) Add 1 tsp. roasted Kasuri methi, ¼ cup cream, a pinch of sugar, and chopped coriander leaves by giving a mix and coo k for a min.

13) Transfer curry to a bowl and place fried koftas.

14) Serve and Enjoy!!

Nurtritional value per 100 grams:-

Calories: 160kcal
Carbs: 10gms
Fiber: 2.2gms
Proteins: 5gms
Fat: 10gms

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For other healthy soup recipes–https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

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

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

How to Make easy eggless French toast

By / Breakfast Recipes, Healthy Recipes

French toast is one of the most famous breakfasts in the Western world.  it can be an amazing breakfast alternative to the traditional sandwich or toast.This sweet and healthy toast is favourite of all age group .Its good recipe for those who crave for sugar in morning breakfast.

Its is carbs and fiber rich dish.It boosts strength in plenty of amounts. Fiber is beneficial for smoothening bowel movements and plays crucial role in controlling blood cholesterol and blood.

Ingredients:-

  • ¼ cup custard powder, vanilla flavoured
  • 2 tbsp sugar
  • ¼ tsp cinnamon powder
  • pinch salt
  • 2 cup milk
  • 2 slice Multigrain or brown bread
  • 1 tsp butter or cow ghee or toasting
  • 1tsp Honey or maple syrup

Procedure:-

  • Firstly, take ¼ cup custard powder in large Bowl.
  • Now add 2 tbsp sugar, ¼ tsp cinnamon powder and pinch salt.
  • adding 2 cup milk, whisk well forming a lump-free mixture.
  • Now custard milk is ready
  • Take 2 bread and dip the bread slice in the custard mixture.
  • place it on hot tawa rubbed with butter or ghee
  • toast on medium flame until the bread turns golden and crisp.
  • Now Garnish the toast with berry or banana and a little amount of honey or maple syrup

Nutritional Value:-

Carbs-21.6 gm
Fat-3.1 gm
Protein-2.5gm
calories-124 cal

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

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HOW TO PREPARE GRAINS,GREEN & SEEDS SALADS

By / Fitpiq Team, Healthy Recipes, Salads, Weight Loss Recipes

To Prepare grains, green and seeds salads -This Grains, Greens & Seeds Salad with Pumpkin, Mixed Lettuce, Edamame, Peppers, Beetroot, Chickpea, Omega Seeds & Hummus is a nutritious and filling salad that is perfect for lunch or dinner. It’s packed with protein and fiber, making it a great option for vegetarians and vegans. The salad is also gluten-free and nut-free, making it suitable for those with dietary restrictions. It’s a wholesome blend of grains, greens, and seeds that provide a variety of essential nutrients, including vitamins, minerals, and healthy fats.Highly recommended in weight loss journey.

Grains, Green and Seeds Salad

Ingredients:

  • -1/2 cup quinoa, rinsed: 90gms
    • – 1/2 small pumpkin, peeled and cut into bite-sized pieces: 200gms
  • – 1/2 cup brown rice, rinsed: 90gms
  • – 1/2 cup edamame beans, shelled: 90gms
  • – 1 red pepper, sliced: 100gms
  • – 1 yellow pepper, sliced: 100gms
  • – 1 small beetroot, peeled and grated: 60gms
  • – 1 can chickpeas, drained and rinsed: 240gms
  • – 1/4 cup omega seeds (such as chia, flax, sunflower, pumpkin): 35gms
  • – 4 cups mixed lettuce greens: 120gms
  • – 1/2 cup hummus: 120gms
  • – Salt and pepper to taste

Preparation:

1. Preheat the oven to 200°C (400°F).

2. In a saucepan, combine the quinoa, brown rice, and 2 cups of water. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes, or until the water is absorbed and the grains are tender.

3. Spread the pumpkin pieces on a baking tray and drizzle with oil. Season with salt and pepper to taste. Roast in the oven for 20-25 minutes, or until tender and lightly browned.

4. In a large bowl, combine the cooked grains, roasted pumpkin, edamame beans, sliced peppers, grated beetroot, chickpeas, omega seeds, and mixed lettuce greens. Toss well to combine.

5. Serve the salad with a dollop of hummus on top.

Nutritional Value per Serving:

Calories: 90kcal
Carbs: 15gms
Fiber: 3gms
Proteins: 4gms
Fat: 2gms

For more recipes: Click here https://fitpiq.com/how-to-prepare-drumstick-soup/

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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 PREPARE MINT MAYO AT HOME

By / Healthy Recipes

Mayonnaise prepared from the freshly brought greens from the garden hits different taste and gives amazing taste to the recipes.

INGREDIENTS:

Fresh coriander – ¼ cup

Fresh mint – ¼ cup

Green chillies – 4 to 5 no

Salt – to taste

Sugar- ¼ tsp

Soaked cashew nuts- ¼ cup Water as required

PROCEDURE OF MAKING:

  • Everything put in the blender and blend until it gets smooth by adding little amount of water
  • Then serve it, mint mayo is ready