Potassium Rich food and recipes Archives

HOW TO MAKE HEALTHY ONE-POT PASTA SOUP

By Raj Kumari / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

To make healthy one-pot pasta soup brings together creamy peanut-sesame flavors, spicy undertones, and tender paneer chunks in a rich, hearty broth. It’s a quick, comforting meal perfect for a cozy evening. Packed with protein, healthy fats, and a medley of textures, this soup is a delightful fusion of flavors.

INGREDIENTS FOR HEALTHY ONE-POT PASTA SOUP:-

Pasta (penne, spaghetti, or fusilli)*: 100g
Paneer (cubed): 150g
Peanut butter (unsweetened): 2 tablespoons (30 g)
Sesame paste (tahini): 1 tablespoon (15 g)
Vegetable broth: 4 cups (960 ml)
Coconut milk (optional, for creaminess): 1/2 cup (120 ml)
Soy sauce (or tamari for gluten-free): 1 tablespoon (15 ml)
Garlic (minced): 4 cloves (12 g)
Ginger (minced): 1 tablespoon (15 g)
Carrot (julienned): 1 medium (50 g)
Bell pepper (sliced): 1 medium (100 g)
Green onions (chopped): 2 stalks (10g)
Red chili flakes: 1 teaspoon (2g)
Sesame oil: 1 tablespoon (15 ml)
Salt and pepper: To taste – Lime juice: 1 tablespoon (15 ml)
Fresh cilantro (for garnish): 1 tablespoon (5 g)

PREPARATION METHOD FOR HEALTHY ONE-POT PASTA SOUP:-

1. Cube the paneer and soak it in warm water for 10 minutes to make it soft.

2. Julienne the carrots and slice the bell peppers for even cooking.

3. Mince the ginger and garlic to enhance flavor.

4. Prepare the vegetable broth in advance (homemade or store-bought).

5. Heat Oil: In a large pot, heat sesame oil over medium heat. Add minced garlic and ginger, and sauté until fragrant.

6. Add Vegetables: Toss in the julienned carrot and sliced bell peppers. Cook for 2-3 minutes until slightly tender.

7. Prepare the Broth: Add the peanut butter, sesame paste, soy sauce, and vegetable broth to the pot. Whisk until the peanut butter and sesame paste dissolve completely.

8. Cook the Pasta: Bring the mixture to a boil, then add the pasta. Cook according to the package instructions, stirring occasionally to prevent sticking.

9. Add Paneer: Once the pasta is almost done, gently add the paneer cubes and simmer for another 2-3 minutes.

10. Finish with Coconut Milk (Optional): Stir in the coconut milk for extra creaminess. Add red chili flakes, salt, and pepper to taste.

11. Add Lime Juice: Once cooked, remove from heat and stir in fresh lime juice.

12. Garnish & Serve: Ladle the soup into bowls and garnish with chopped green onions and fresh cilantro.

NUTRITIONAL VALUE PER 100 g: –

Calories: 128 kcal

Protein: 4.8g

Fat: 6g

Carbohydrates: 12g

Fiber: 1.2g

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For more information –https://fitpiq.com/how-to-prepare-keto-coconut-smoothie/

let’s make Refreshing Drink for glowing skin

By Vanshree Ghanekar / Health Tips, Potassium Rich food and recipes, Smoothies, Weight Loss Recipes

If you have lost that natural glow to stress & age , then its time to indulge in this yummy , healthy refreshing drink for glowing skin. we are going to share the recipe of a concoction using cucumbers , ginger , mint & lemon, that will bring your lost glow back.

Additionally, we all crave for something refreshing to quench our thirst. This 5 minute recipe will leave you feeling hydrated and wanting for more. The goodness of greens and cucumbers makes this drink not only rich in nutrients but also wholesome.

Furthermore , Cucumber’s Potassium And High Water Content Aid Hydrating Effect , Cucumbers Are An Anti-Ageing Superfood. It Relieves Joint Pain (Arthritis /Gout )And Aids In Weight Loss By Keeping Us Full With Its Fiber Content . Cucumber Helps To Prevent Headaches And Fights Cancer With Its Antioxidants Properties. It Helps With Diabetes Management And Blood Pressure Control.

Ginger improves the health of your skin with antioxidants, increased blood circulation, and antiseptic properties. The antioxidants protect the skin from UV rays and slow the breakdown of collagen, making the skin look younger and tighter.

Mint is well known for its high anti-bacterial and anti-inflammatory properties. This makes it potentially an excellent treatment for acne and acne scarring. It is said to thoroughly cleanse the skin and unclogs pores, which are contributing factors to acne.

Lime helps rejuvenate your skin and protects it from infections, thanks to its antioxidant, disinfectant and antibiotic properties.

Sabja seeds naturally detoxify the body and clear our internal system. This keeps our skin looking flawless keeping acne or any kind of breakouts away.

Let’s start with the recipe!

Total time: 5 minutes

Serving: 1

Also try out how to make banana yoghurt smoothie!

Ingredients to make Skin glow drink:

Mint leaves: 4-5

Cucumber: 1 with peel

Ginger : 1/2 inch

lime juice: 1 tbsp

Soaked Sabja seeds : 1 tablespoon

Honey: 1 tsp (optional)

Method of preparation:

In a mixing jar, add mint leaves, chopped cucumber, ginger, lime juice & honey . Blend for 2 minutes until smooth and your easy and quick skin glow drink is ready!
Now add soaked sabja seeds in a glass and pour this drink over. enjoy !!

To make more servings, increase the quantity of ingredients according to your servings and serve chilled!

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How to make Potassium packed smoothie at home

By Vanshree Ghanekar / Health Tips, Healthy Recipes, Potassium Rich food and recipes, Potassium Rich Recipes, Smoothies, Weight Loss Recipes

This Potassium packed Smoothie is creamy, fruity and tasty , made with potassium-rich foods including avocado, coconut water, spinach, orange, and banana.

Moreover this Smoothie is loaded with potassium-rich foods. All the ingredients in this smoothie is high in potassium.

Furthermore , Potassium is a vital mineral and electrolyte that your body needs to maintain normal blood pressure, transport nutrients into your cells, and support healthy nerve and muscle function

Bananas, which are probably the most well-known of the potassium powerhouses, has 422mg of potassium per serving in addition to lots of vitamin B-6 and fiber.

Avocados (one of my favorite additions to smoothies), has 20% of your daily potassium at over 700mg, loads of fiber, and lots of vitamin A.

Superfood spinach carries about 5% of your daily potassium value, but it has tons of vitamin C and A.

Coconut water is great for potassium, clocking in at around 13-17% per cup. It’s also low in calories and has a nice amount of fiber, magnesium, and nutrients.

Citrus fruits like orange offers 10 % of the DV for potassium.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

Ingredients

1 medium-small banana, preferably frozen
1 cup packed fresh baby spinach
1 small avocado, pit and skin removed
1 large orange, juiced
1 cup coconut water
1 teaspoon honey (optional)

Method to make Potassium packed Smoothie

Combine all the Ingredients in a high speed blender, blend well .
Pour in a glass and garnish it with chia seeds .

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ABC juice -a Miracle drink for Liver cleanse & rejuvenate

By Vanshree Ghanekar / Health Tips, Healthy Recipes, Potassium Rich food and recipes, Weight Loss Recipes

ABC juice where A stands for Amla , B for beetroot & C for carrot supports liver function, helps remove harmful substances, and promotes the regeneration of liver cells. It is a natural remedy for achieving healthy and glowing skin. The nutrients in this juice help flush out toxins, reduce inflammation, and give shine naturally.

Beets Are A Good Source Of Antioxidants, Which Fight Inflammation. It Is Rich Source Of Fiber Which Offers Good Digestive Health, Beetroot’s Vitamin C Content Assist In Detoxification, Also It Lower Blood Pressure And Aid Recovery After Exercise. Additionally , Beets Also Activate Phase-2 Liver Detoxification, Assisting The Liver In Excreting Harmful Substances From The body.

Amla is rich in vitamin c which boosts our immunity.

Carrot is good source of vitamin A & offers several benefits in conditions like diabetes , cancer , liver and heart diseases.

ABC juice has nutrients like Zinc, Potassium, Calcium, Copper, Iron, Manganese, and Vitamin A, B6, C, D and E that together makes a health enriching juice.

INGREDIENTS OF ABC JUICE :

Beetroot-1 medium size
Amla -2 Whole
Diced carrot – 1 cup
Himalaya pink salt/ salt according to your taste
Lemon- half tablespoon
Water (250ml)

METHOD TO MAKE ABC JUICE:

Firstly, grate beetroot and Amla and keep aside.
Afterwards, add diced carrot and grated amla , beetroot with water in a blender and blend till it becomes smooth.
Properly strain it into a bowl.
Add a desired amount of Himalayan pink salt or regular salt, along with half a tablespoon of lemon juice. Mix the ingredients thoroughly.

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Ashgourd Juice (Winter Melon / safed petha ) – a perfect drink for Detox & weight loss.

By Vanshree Ghanekar / Healthy Recipes, Potassium Rich food and recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Ashgourd Juice (Winter Melon / safed petha ) – a perfect drink for Detox & weight loss is believed to offer various health benefits. It is rich in vitamins, minerals, and antioxidants, contributing to:

Hydration: Ashgourd has a high water content, aiding in keeping the body hydrated.

Digestive Health: It may help with digestion and alleviate digestive issues due to its fiber content.

Weight Management: Ashgourd is Low in calories and high in fiber, ashgourd juice might support weight management by promoting a feeling of fullness.

Detoxification: Some consider ashgourd juice as a detoxifying agent, helping to flush out toxins from the body.

Skin Health: The presence of antioxidants in Ashgourd juice may contribute to healthier skin by combating oxidative stress.

Blood Sugar Control: Some studies suggest that ashgourd may have a positive impact on blood sugar levels.

Blood Pressure Regulation: Potassium in ashgourd is beneficial for maintaining healthy blood pressure levels.

Always consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have underlying health conditions.

INGREDIENTS OF DETOXING ASHGOURD JUICE :

Diced Ashgourd ( safed petha) – (2-3 cups)
Himalaya pink salt/ salt according to your taste
Lemon- half tablespoon
Water (250ml)

METHOD TO MAKE DETOXING ASHGOURD JUICE:

Firstly, wash the Ashgourd thoroughly and cut it into small pieces.
Afterwards, add diced Ashgourd and 250ml water in a mixture and blend till it becomes smooth.
Properly strain it into a bowl.
After nicely strained, add a desired amount of Himalayan pink salt or regular salt, along with half a tablespoon of lemon juice. Mix the ingredients thoroughly.
- Here is your DETOXING ASHGOURD JUICE is ready .. enjoy it and make your lifestyle little bit health conscious.
- If you are struggling shedding weight. You can talk to us by taking this assessment: Click here
- For more information click here.

How To Make healthy Spinach carrot smoothies

By Annie Katare / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This is detoxifying recipe that provides a good midday energy boost that tastes great.

It is high in B Vitamins, as well as Vitamin A, C, and K,iron and magnesium.

This smoothies good for eye, hair and skin health.

They help add glow to skin.

Ingredients:-

Spinach, chopped -1 cup
Carrot, chopped and boiled- 1, large sized
Ginger, grated -1 tsp
Water -1 cup

Serving size:1 Glass

Procedure:

1. Firstly cook carrot in 1 cup of water until tender.

2. Let Carrot cool, keep water in it.

2. Blend all ingredients with the cooking water in a blender until smooth.

3. Serve immediately.

Nutritional Value Of Spinach Carrot Smoothie –

Carbs-25 gm

Fat- 4 gm

Protein-5 gm

calories-153 cal

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How to make healthy Ragi Uttapam

By Annie Katare / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes

Ragi Uttapam is a simple, healthy, gluten-free recipe from the South Indian cuisine. It is very healthy and easy to make breakfast.

Ragi is a powerhouse of proteins, minerals, and amino acids. It is also rich in calcium and iron and antioxidant.

This is gluten free and good for weight loss

Ragi helps in relaxing the body naturally.

Ingredients:-

1.Onions,Finely chopped -1/4 th cup

2.Ragi (nachini/red millet ) flour -1/4 cup

3.Rice Flour -1/4 cup

4.Low fat curd -1/4 cup

5.Green Chili,Finely chopped- 1/2

4.Mustard seeds- 1/4 tsp

5.Cumin seeds- 1/4 tsp

6.Curry leaves -3-4

7.Asafoetida ( Hing)- a pinch

8.Coriander leaves, chopped-1 tsp

9.Salt to taste

10.Oil-1/2 tsp

Procedure:

1. Combine the Ragi flour,rice flour, onions,coriander,curd,green chilies, salt and water in bowl and mix well to make a batter of pouring consistency

2. Keep aside for 2 hours to ferment

3. Now take one pan, heat 1 tsp oil in small pan and add mustard seeds and cumin seeds.

4.When the seeds crackle, add the curry leaves and hing and saute for few seconds.

5.Pour This tempering over the batter and mix well.

6. Now Pour a spoonful of the batter onto the pan each and cook them on both sides using 1/4 tsp of oil.

Nutritional Value Of Ragi Uttapam –

Carbs-32gm

Fat-5gm

Protein-6 gm

calories-195 cal

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How to make beetroot carrot rasam recipe

By kausain / Health Tips, Healthy non vegetarian Recipes, Potassium Rich food and recipes, Weight Loss Recipes

Beetroot carrot rasam is a delightful South Indian soup-like dish that combines the earthy sweetness of beetroot with the tanginess of tamarind and a medley of aromatic spices. This vibrant and comforting rasam captivates the senses, thanks to its deep pink hue. To create this enticing dish, start by boiling and peeling fresh beetroot. Next, finely grate or puree the beetroot, setting the stage for a symphony of flavors.

Beetroot carrot rasam offers a delightful fusion of sweet, spicy, tangy, and aromatic flavors that make it a standout in South Indian cuisine. Moreover, its vibrant color and unique taste make it a favorite among both traditionalists and culinary explorers. This dish not only delights the senses but also offers a nutritious addition to any meal, showcasing the versatility of humble beetroot in the world of Indian cooking.

Ingredients

1 beetroot small
1/2 carrot
2 tbsp toordal
3-4 garlic pods
1/2ginger
1-2 green chillies
1tspn- tamarind-small
1tsp-rassam powder (optional)
1 pinch turmeric
Salt
Corriander leaves-chopped

TO TEMPER

1 tsp-ghee
1/2 tsp mustard
1/2 sp mustard
1/2 tsp cumin seeds
1 spring curry leaves
1 tsp asafoetida/hing

Instruction to prepare beetroot carrot rasam

Preparing the Rasam Base:

Combine the toor dal, chopped beetroot, chopped carrot, minced garlic, slit green chili, tamarind pulp, salt, and turmeric powder in a pressure cooker.

Add enough water to cover the ingredients

Meanwhile, pressure cook the mixture until the vegetables and dal soften (approximately 3-4 whistles).

Preparing the Rasam:

After the pressure cooker cools down, open it and mash the softened vegetables and dal together.

Add the rasam masala paste to the mashed mixture and stir it well.

Tempering the Rasam

Heat oil in a separate pan.

Add cumin seeds, mustard seeds, dried red chilies, curry leaves, and asafoetida. Allow them to crackle and sizzle.

Pour the tempering over the rasam mixture and stir it.

Garnish the rasam with chopped coriander leaves.

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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.

Here you can also try: https://fitpiq.com/category/healthy-recipes/smoothies/ ,https://fitpiq.com/homemade-banana-dry-fruits-and-seeds-smoothies/

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.

For more recipes: Click here

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How to make Bean tikki burger with kale salad

By Meghana Anand / Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Potassium Rich Recipes, Protein Rich Recipes, Salads, Winter Recipes

Bean tikki burger is prepared with black beans, oats, onion, and carrots, and spices such as cumin and coriander. Whether vegetarian or nonvegetarian the bean tikki burger recipe will hit every spot. The patties on a pan are covered in cooking spray, or use a slightly more generous pour of cooking oil for a crispier finish. If you have bean tikki burger, these are an ideal source of vegan and vegetarian protein! But beyond that, they are also a wonderful source of nutrients such as fiber, zinc, magnesium, folate, calcium, iron, copper, manganese, and B vitamins.

Ingredients-

Onion
One tablespoon balsamic vinegar
Fresh green chilli (optional)
Tomato, 1/2 cucumber
1 x 400 g tin black beans or boiled rajma
100 g fresh breadcrumbs
Lemin juice
2 tablespoons natural yogurt
80 g baby kale
Little cheese
2 wholewheat buns
Oil

Method –

Peel the onion, slice them round and place in a bowl with a little salt on it. Set aside.
Then finely chop the chillis . Trim and finely chop the spring onions too. Place both in the bowl.
Drain the soaked beans and pat dry with kitchen paper. Now add them to the bowl, along with the breadcrumbs.
Add seasonings to it & then scrunch the bean mixture together with clean hands.
Make balls out of the mixture and flatten them into the shape of patties. If remaining, you can wrap and freeze them for later use.
Take another bowl, add little lemon juice and little yogurt. Season it. Mix well.
Then trim the kale and mix into the dressing.
Heat some oil in a non-stick pan over a medium heat. When its hot, place the bean patties on it and fry them upside down. Then keep it aside.
Now add the cut burgers to the pan and heat them upside down, until a little golden.
Add tomato, onion, cucumber, cheese, and patties to the buns.
Cover the burgers with a lid in the pan for 2 minutes to melt the cheese.
Set the plate with coriander chutney and add burgers to the plate
Add kale salad alongside.
Serve and enjoy!