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.

 

smoothie bowl

Frozen Smoothie Bowl- a perfect blend of healthy and yummy

By / Healthy Recipes

Frozen Smoothie bowls are easy to make and really very tasty. You can choose your own fruits and ingredients and make this bowl of healthy and yummy smoothies in just 5 minutes. Yes, you read it right, in just 5 minutes. Well, we all know that fruits are rich in fiber, and antioxidants and of course they are really very yummy. Frozen smoothie bowl brings you wholesomeness of fruits and in addition, all the nutrients without doing much effort.

In this recipe, we’ll be using mixed berries and banana and chia seeds. Now there are many ways to make a smoothie bowl, you can even add milk to it (almond milk- most preferable), or vanilla powder to it, or even can add yogurt to it. It is your own choice. You can even top it up with fruit slices and nuts and seeds. The best thing about a smoothie bowl is that it is loaded with the goodness of nutrients and it is naturally sweet. You do not need to add extra sugar to it.

This recipe is really very quick to make and above all, it is very creamy and very satisfying. You can take it during breakfast, or in mid-morning, or as an evening snack substitute. We bet, this bowl will not disappoint you.

So, let’s get started with this perfect blend of healthy and yummy Frozen smoothie bowls! It’s your choice to freeze your choice of fruits overnight, or you can use them as they are while preparing the recipe. We prefer frozen because the texture that we get after blending is really creamy.

Preparation time: 5 minutes

Serving: 1 bowl

Ingredients to make frozen smoothie bowl:

Banana- 1 big

Mixed berries: 1 ½ cup

Chia seeds: 1 tsp

Nuts of your choice: Here we are using almonds- 2-3 pieces (finely sliced)

And a blender

Learn to make yet another recipe of smoothie, banana yogurt smoothie!

Method of preparation:

1 Firstly, freeze the banana and mixed berries in the refrigerator overnight.

2 Secondly, take out the frozen banana and mixed berries and peel the banana. Now in a blender, blend the frozen fruits on low first.

3 Also, if you want to add almond milk or coconut milk to it, this is the step when you add it. Just take 2-3 tablespoons of milk and add it to the blender.

4 Thirdly, blend the ingredients to make a smooth and creamy paste. And your smoothie is ready.

5 finally, pour the smoothie in a bowl and top it up with chia seeds, sliced almonds and if you want to add any fruit (optional) for instance banana or berries, you can top it up with that too.

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Rose Smoothie

Easy to make Rose Smoothie in 2 mins

By / Breakfast Recipes, Healthy Recipes

Rose Smoothie is one -of my favorites. Smoothies with strawberries are refreshing rich in creamy and bursting with the bright flavor of fresh strawberries in the smoothie.

Strawberry smoothie tastes are Fruity actually have low sugar contain. If we compared it with other fruits like bananas, it has less amount of sugar than other fruit. Strawberry smoothie you can drink this without sugar also. This is the best option for a low-sugar and low-carb diet. people who want to lose weight. It has its natural sweetness and is the best alternative for sweet dishes and other smoothies.

Oats contain rich in carbs and fiber, but also have higher protein and fat than other grains.

Oats are suitable in the diet of celiac patients this kind of product has gained kids and adult taste. Rose Smoothie is a very healthy recipe and you can make it easily. oats make the person full for a long time.

learn how to make Avocado and Kale Smoothie

When they are both combined together it becomes more nutrient and also tasty smoothies. this is the best breakfast option and even cocktails for people these days. Nowadays these are served in the function and cocktails. this is healthier for drink from cocoa and other drinks.

Ingredients

  • 1 cup Almond milk/Soya milk
  • ½ cup rolled oats
  • 1/2 banana, broken into chunks
  • 17 frozen strawberries
  • 1 teaspoon vanilla extract
  • 1 teaspone of Suger or Erythritol(according to your taste)
  • Add seed as toping or raw stawberry

Method to make Rose Smoothie

1 Washed frozen strawberries and chopped them into small pieces.

2 Take a juicer and pour almond milk or soya milk one of them according to your taste.

3 Now bend milk and strawberries and roll oats in the juicer. it becomes thicker. Bending then all in the juicer.

4 Add 1Tablespoons Erythritol or sugar according to your taste. 

5 Mix crush ice with this smoothie.

5 You Can add mixed seed as toping according to your taste or strawberry.

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grilled mushroomss

Grilled Mushroom with Herbs- A tasty appetizer

By / Potassium Rich food and recipes

Grilled Mushroom is consumed and enjoyed by everyone. They are rich in nutrients and low in calories. You can make a delicious dish without putting so much effort into mushrooms. They are low in carbohydrates, fats, and sodium content. And are rich in potassium, selenium, niacin, riboflavin and even vitamin D. They are also rich in proteins and fiber content.

Mushrooms also act as antibacterial agents and they even improves our immune response action and act as cholesterol-lowering agents. Overall, mushrooms are a good source of nutrients and can be consumed guilt-free.

Grill mushrooms are really easy to make and hardly take 5-10 minutes of preparation and cooking. In this recipe, we will use white button mushrooms which are easily available in the market. For greasing and grilling purposes, you can use olive oil (which is a good source of monounsaturated fatty acids).

When purchasing mushrooms, make sure that you buy fresh mushrooms and store them in refrigerator.

Grilled mushrooms with herbs is an easy appetizer recipe, that you can prepare either as a mid-morning snack or during evening snack. It is also goes well as a side dish with main course.

Let’s get started with the recipe!

Preparation time: 10 minutes

Cooking time: 3-4 minutes

Total time: 14 minutes

Portion: 2 servings

Ingredients to make Grilled Mushroom with herbs

Mushroom: 8-9 buttons

Olive oil: 2 tsp

Garlic: ½ tsp (finely chopped)

Salt: as per taste

Black pepper: as per taste

Parsley leaves: 1 tsp (finely chopped)

Sesame seeds: ¼ tsp

Try out this another appetizing recipe of stuffed mushrooms at home!

Method of preparation:

1 Firstly, Wash the mushrooms in cold water and drain and pat dry them. Then, Cut the mushroom buttons into 4 parts (quarter parts) and keep them aside.

2 Secondly, Heat a griller pan or a pan on medium flame. Grease it with olive oil.

3Lastly,Once the pan is heated, add chopped garlic to it and cook it for a few seconds. To it immediately add mushrooms and salt, and stir well. Let it cook for 2 minutes till the mushrooms are golden brown.

4 Turn off the flame, and add black pepper powder, parsley leaves, and sesame seeds to the mushrooms, and toss gently.

And finally your grilled mushrooms with herbs are ready, serve immediately!!

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Broccoli Paratha

Easy to make Broccoli Paratha

By / Healthy Recipes

Broccoli Paratha is healthy and full of nutritious. There are many different types of mixed paratha like palak paratha, muli ka paratha, and Gobi ka paratha. Broccoli is low-fat helps in weight loss and helps in controlling diabetes. This has properties to solve hormone-related problems. Tasty and delicious paratha recipes can be served in morning breakfast and dinner.

Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It is full protein .

The nutrition facts for 1 cup (91 grams) of raw broccoli are

  • Calories: 31
  • Water: 89%
  • Protein: 2.5 grams
  • Carbs: 6 grams
  • Sugar: 1.5 grams
  • Fiber: 2.4 grams
  • Fat: 0.4 grams

Ingredients

  • 1/2 Broccoli
  • ½ tablespoon of gram masala
  • 2 tablespoon refined oil/ olive oil
  • 1 onion
  • 1/2 teaspoon salt
  • Water as required
  • 1 tomato
  • 1carrot
  • 2 garlic
  •  1 tablespoon of turmeric
  • 1 cup wheat flour
  • Serve with butter or curd

learn How to make winter stuffed paratha?

How to make Broccoli Paratha?

  • Wash the broccoli In the water and let it dry for some time and now chopped it.
  • Take a pan boil water in it, and add chopped broccoli it. See it become slightly soft.
  • Take a mixter grinder cut tomato in the grinder and make it pure.
  • Take a pan and Rost the tomato in it.
  • Boilled the broccoli in the seprate pan .
  • Grind the broccoli, garlic cloves and tomato pure in it will form a paste.
  • Make a dough and mixed this past in it also add salt and Garma masala in it .
  • Now prepared dough and make a round pada.
  • Apply oil on the pan now heat the chapatti from the both sides till it becomes golden brown.
  • You can serve it hot with curd or with white butter or you can eat with pudina chytnani with tea.

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Sprouts Paratha3

Sprouts Paratha Easy and Amazing

By / Potassium Rich food and recipes

A Sprouts Paratha is a perfect breakfast recipe to begin your day with and can be enjoyed with items such as curd, pickle, and even butter. One such paratha recipe that can be cooked is Mixed Sprouts Paratha.

This delicious paratha is made with mixed sprouts wrapped in a crispy dough that is cooked fully.

This main dish recipe is really mouth-watering and can easily be cooked at home.  Its made with a few ingredients and this easy recipe can be made without taking too much valuable time.

A surprising fact about this dish is that one can pack it in kids’ tiffin as well to serve them with something healthy and filling. Try this breakfast recipe right away!

Here are some Ingrediants to make sprouts paratha :

1/4 cup mixed sprouts (moong dal or matki dal)

4 cloves garlic

1/2 medium onion

salt As required

1/4 teaspoon turmeric

1/2 cup whole wheat flour

4 curry leaves

2 and 1/2 pieces green chili

1/4 inch ginger

asafoetida as required

1/4 teaspoon garam masala powder

2 tablespoon refined oil

For Dough

1/4 cup water

How to make sprouts khichdi?

Method :

Start by washing the sprouts 2-3 times to remove any impurities and strain the excess water.

Now take a grinder jar, and add ginger, garlic, onion, sprouts, curry leaves along with green chilies to it. Grind all of these and make a coarse paste.

After this take a bowl and add the flour, salt, asafoetida with 1/2 tablespoon oil along with turmeric.

Mix this well and then add the ground paste as well. Also, mix this paste in the flour mix.

Add water to the flour mix and knead it(soft dough). Let it set aside for some time.

Now, divide the dough into equal parts and form small balls of it. On a flat surface dust a little bit dry wheat flour and make the small balls flat using the palm of your hands.

By using a rolling pin, roll out the flattened dough & make a paratha of it. Repeat the same step with each dough ball.

Place a tawa on the medium flame and put the paratha on it. When it starts to rise, flip it and decrease the flame to low to cook the other side as well.

Then spread 1/2 tbsp of oil on the paratha and flip it.

Let the side cook and on the flipped side, again spread 1/2 tbsp of oil on it.

Flip it again to cook both sides till it becomes crisp and golden.

Repeat the process for all the parathas

The dish is ready

Serve hot with some curd or chutney.

Enjoy!

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Rajma

Easy to make Rajma mix chatpata veg salad

By / Potassium Rich food and recipes

Rajma (kidney beans) are a big yes in India from kids to adults. If the choices were to be considered then it would have been the national food of India. There is something new to experiment with rajma that is ‘Rajma Salad’.

The lip-smacking salad is made with items such as rajma (kidney beans), vinegar, green chili, garlic, tomato, onion, red bell pepper, yellow bell pepper, carrot, and lemon juice. Serve immediately after preparing it otherwise it will turn soggy.

Ingrediants :

one cup red kidney beans  (Rajma)

1 green chili (Hari mirch)

one small tomato

1 small onion

1/2 red bell pepper

1/2 large carrot

2 and 1/2 teaspoon vinegar  

1 and 1/2 cloves garlic  (lasun)

1 and 1/2 teaspoon lemon juice

salt As required

1/2 small yellow bell pepper

mint & coriander leaves As required

(Serving – 1)

Easy to make Avocado salad style

Following Method to make Rajma mix veg salad:

In a container soak rajma (kidney beans) overnight.

Make sure the rajma are insect & diet-free and of good quality.

Add kidney beans to the cooker and add water to it.

 Keep the cooker on a medium flame.

 Let the rajma beans boil and let 3-4 whistles come

After 3 whistles, check if the kidney beans are properly boiled. If not then give a few more whistles to it.

Once they are boiled then drain out the water and add the beans to a bowl.

Meanwhile, chop vegetables such as onions, red bell pepper, yellow bell pepper, carrot, chilies, and tomatoes.

Take garlic cloves & crush them into a paste. Then add chilies, onions, bell peppers, carrots, tomatoes, and salt in the bowl in which kidney beans are kept.

Mix all contents well.

Now add vinegar and lemon juice to the salad

Let the mixture marinate for 45 minutes.

Garnish it with coriander & mint leaves.

Salad is ready

Serve & enjoy!

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Palak Wali Dal1

How to make Palak Wali Dal

By / Potassium Rich food and recipes

Instant Pot Spinach Dal, also called Palak Wali Dal in India. It’s a comforting lentil soup with spinach mixed in it for extra nutrition. It’s a comforting lentil soup with added spinach made in the Pressure Cooker. It is easy to make in the pressure cooker. Enjoy this with basmati rice or as a soup. It’s a vegetarian & gluten-free dish.

This simple and easy Palak Wali Dal and it’s healthy, wholesome, and packed with protein and fiber.

Ingrediants for Palak Wali Dal :

5 cup Split Pigeon Pea (Toor dal) washed, or a combination with masoor or moong dal

0.5 Tablespoon ghee or oil

0.5 teaspoon cumin seed (jeera)

0.06 teaspoon asafoetida (hing) optional

0.5 Green Chili Pepper diced, optional

0.5 teaspoon ginger grated

2 cloves garlic  minced

0.38 cup Tomato chopped

1.5 cups Water

1 cup Spinach (Palak) chopped, about 6-8oz

0.5-1 teaspoons lime juice

0.25 teaspoon garam masala

0.5 teaspoon salt

0.25 teaspoon ground turmeric (haldi powder)

How to make chole palak salad?

Method :

Heat oil in the pressure cooker.

Add cumin seeds, green chili, ginger, and garlic. 

Saute for 30 seconds till the point the garlic turns golden brown.

Chop tomatoes & spinach & keep them aside.

Make sure the dal is insect & dirt free and of good quality.

Now add chopped tomato, lentils (dal), spices, and water.

Stir well.

Close the cooker & let 5 whistles come.

Let the pressure release naturally & then open the lid.

Add spinach (chopped), lime juice, and garam masala to it.

Give it a good stir.

Let the dal rest for 2-3 minutes. The spinach will soften and get mixed with the dal.

The dish is ready to be served.

Enjoy with rice or as a soup.

(Serving – 2)

To prepare the tempering, in a small pan, heat ghee or oil. Add some cumin seed. Cook for some seconds. Then take the pan off the heat and add a pinch of red chili powder. Prefer Kashmiri red chili powder as it is not spicy.

Add this tempering over the dal when about to serve. It adds such a beautiful pop of color & amazing taste.

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Sprouts Poha1

Easy to make Sprouts Poha in 2 ways

By / Breakfast Recipes, Healthy Recipes

Sprouts Poha you can make it in 2 easy ways

Sprouts Poha mixed is the best breakfast recipe. It is a very nutritious recipe. It is very easy to prepare and takes no time of yours to prepare this recipe .sprouts are the main ingredient in it makes it a very healthy recipe. This recipe is delicious and tasty. It also contains nutrients like iron, calcium, b-complex Vitamins.

 A combination of poha and sprouts is the most delicious. This will be enjoyed by all age groups.  you can cook in the poha in two forms dry roasting it or pour or water on the poha in water and removing water use this as below details.

Incredadence to make Poha Sprouts

  • 1 cup of boiled sprouted in the matki( moth beans) or you also add Monga dala also as per your taste
  • 60 gram of poha
  • 2 tablespoons of olive oil  or ghee
  • 1 tablespoon of cumin seeds(jeera)
  • 1 tablespoon of chopped green chilies
  • ½cup fined chopped onion
  • ½ cup fined chopped capsissiom and pea
  • ½ tablespoon chill powder
  • 4-5 spring curry leaves
  • 5-6 pcs of  peanut
  •  lemon juices
  •  Garnish  with coconut

Preparation

1. Washed 60 grams thick poha in the water to remove dirt. do not use too much water. Use a strainer or rinse the poha.

2. Do does not rinse them too much else they will break and become mushy. 

3. Heat 2 tablespoons of oil in the same pan. Crackle the mustard seeds first. Use olive or ghee.

4. Add curry leaves 5-6 pcs.

5. Add ½ cup finely chopped onions, capsicum, and pea.

6.Now add 1 teaspoon, salt as per taste, and ¼ teaspoon turmeric powder.

7. Add roast 5-6 pcs of peanuts in a  let it become crunch.

8. Add poha and sprouts mixted it gently.

10. Cover it with lead and steam it for about 2 minutes on low heat.

11. Switch off the heat and let poha sp remain covered for 1 to 2 minutes.

12. Remove the lid and sprinkle 1 teaspoon lemon juice, and 2 to 3 tablespoons grated coconut.

13. Mix gently and serve.

  • Enjoy yummy poha with tea, coffee, or juice 🙂

Dry roasted poha buds 

Ingredients

  • 1 cup of boiled sprouted matki( moth beans) or you also add here Monga also
  • 50 gram of poha
  • 2 tablespoons of olive oil  or ghee
  • 1 tablespoon of cumin seeds(jeera)
  • ½cup fined chopped onion
  • ½ tablespoon chill powder
  • 4-5 spring curry leaves
  • 5-6 pcs of  peanut
  • 10-15 Makhana

Preparation

1.Dry roast poha with 1 tablespoon oil at a low flame. It will get roasted.

2. Heat 1 tablespoon of oil in the same pan. Crackle the mustard seeds and makhana. Use olive or ghee.

3 . Add roast 5-6 pcs of peanuts in a  let it become crunch.

4. Add curry leaves 5-6 pcs in the pan.

5. Now add 1 teaspoon, salt as per taste, and ¼ teaspoon turmeric powder.

6. Boiled the sprouts before adding them to poha. Add poha and mix gently. 

7. Cover and steam for about 2 minutes on low heat.

8. Switch off the heat and let poha remain covered for 1 to 2 minutes.

9. Mix gently and serve it.

10. Enjoy yummy poha with tea, coffee, or juice 🙂 https://fitpiq.com/how-to-make-sprouts-khichdi/

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Oats Dal Tikki

Easy Oats Moong Dal Tikki a Delicious Snack

By / Potassium Rich food and recipes

Oats Moong Dal Tikki is the perfect recipe for this rainy season. It is packed with flavour and taste from green chillies, pepper, chaat masala and spices and the softness from the paneer. Pan fry it and serve it along with chutney to make a high protein evening snack.

Ingrediants :

1 and 1/4 tablespoon yellow moong dal

1/3 tablespoon refined oil

garam masala powder as required

1/3 teaspoon chaat masala

salt as required

1/3 teaspoon chilli powder

turmeric as required

1/3 tablespoon coriander leaves

1 and 1/4 tablespoon rolled oats

1/2 tablespoon onion

1/3 tablespoon yoghurt (curd)

garam masala powder as required

ginger paste as required

green chilli as required

garlic as required

water As required

Method for Oats Moong Dal Tikki :

Wash and clean the onion and coriander leaves.

On a clean chopping board, chop both of them and keep them aside.

In a pan add enough water & then moong dal to it.

Put this pan on medium flame and cook till the dal is tender and water dries out.

Transfer the dal into a blender and blend it turning it into a paste.

In a deep bowl, add the dal paste prepared followed by all the remaining ingredients.

Mix all well.

Now separate the mixture into small portions.

After that roll, these portions and flatten them into a circle just like a Tikki.

Repeat the same procedure with the portion remaining.

Take a non-stick frying pan & keep it on medium flame also add oil to it.

Add the tikki’s to the pan and fry them till they turn a golden-brown colour.

Make sure to cook both sides properly.

Serve fresh and hot with any sauce or chutney of your choice.

Enjoy!

learn How to make Shakkarkandi tikkis/ Sweet Potato Cutlets:

(Serving – 1 )

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Vrat ka Dhokla

Vrat ka Dhokla(Navratri Special)

By / Breakfast Recipes, Healthy Recipes

Vrat ka dhokla or Sama rice ka Dhokla is light, spongy, and full of flavor!  A gluten-free delicacy. Pair it with vrat ki chutney, and they both compliment each other perfectly.

Nutrition Value

  • Calories: 309kcal
  • Carbohydrates: 49g
  • Protein: 6g
  • Fat: 9g
  • Saturated Fat: 1g
  • Cholesterol: 1mg
  • Sodium: 28mg
  • Potassium: 265mg
  • Fiber: 5g
  • Sugar: 2g

Ingredients

  • 1 cup Sama Rice
  • ⅓ cup Sabudana/Sago Pearls
  • 2 tablespoons Beaten Curd (yogurt)
  • 2 tablespoons water (add slowly to adjust consistency)
  • ½ teaspoon Citric acid
  • 1 tablespoon Lemon Juice
  • 1 teaspoon Sugar
  • 1½ teaspoon Baking powder (see notes above)
  • Salt to taste
  • 1 teaspoon oil to grease the bowl
  • 2 tablespoons Oil
  • 3 pieces of Green Chilies
  • 7-8 leaves of Curry leaves
  • ½ teaspoon Sugar
  • 4 teaspoon Coconut  powder for garnishing it
  • Preparation For SteamedDhokla
  • Wash sama rice under tap water remove all the dirt . Then removed the water form it.
  • Transfer raw sabudana to a mixter grinder. Then grind the sabudana till it becomes a fine powder like .
  • Combine powdered sabudana and sama rice in a bowl.
  • Add enough water to soak the grains. Set it aside in the refrigerator for 4 hours. It will become like summoning better. The batter should be creamy and smother.
  • Add yogurt, lemon juice, sugar,Eno, and salt in the better. Mix them all. After adding all this  better get raise to due Eno. Exited the better property.
  • The batter should of pouring consistency.
  • Grease a tray or thali.
  • Steam for 12- 15 minutes when you put to pick in comes out clean.
  • Allow it to cool completely.
  • Carefully flip it over.
  • Assemble ingredients for tempering.
  • Prepare the tempering and add 2-3 tablespoons of water.
  • Pour it on top of the dhokla.
  • Cut into squares and..

learn how to make How to make pea dhokla at home?

Preparing Tadka    

  Ingredients

  • Heat a tbsp of oil, add 3 pieces of Green Chilies
  • Add 7-8 leaves of Curry leaves, and sugar 1 tablespoon .Make it on the low flame and swich off it after few minintes .
  • Let dokhla cool down for few seconds, then add 1/3 cup water seasoning which you have made.. Now pour the tadka with the water evenly over the dhokla and in between the cuts .
  • Garnish with coconut powderon on dokla.
  • Then you can add pudina chutney over it.

Green Chutney Recipe

  • Coriander leaves – 1 bunch
  • Mint /Pudina – 1/2 a  bunch
  • Green chilli – 2-3
  • Salt as required
  • Lemon juice – 2 tsp

Methods for Vrat ka Dhokla

Grind everything together to a fine paste with cold water. Serve it as a side dish for dhokla.

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