Smoothies

How to make choco-nut protein smoothie

By / 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.

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HOW TO MAKE APPLE OATS SMOOTHIE?

By / Breakfast Recipes, Healthy Recipes, Smoothies

Apple oat smoothie is a nutritious and refreshing beverage that can make you energetic and saves you the time of cooking a heavy meal. It is a perfect beverage for weight loss or maintaining a healthy weight. It has the goodness of apples, oats, nut butter, yogurt, and cinnamon. So, what else do you want for a healthy breakfast? Apple oats smoothie is a very easy, quick, and healthy breakfast smoothie.

You can also try: Oats Banana Smoothie

For a detailed video of the apple oats smoothie check on this link: https://youtu.be/bj-UFWwLyXY

INGREDIENTS FOR APPLE OATS SMOOTHIE:

  • Peeled and sliced apple – 1 medium
  • Rolled oats – ¼ cup
  • Peanut butter / other nut butter – 1 tsp
  • Soaked chia seeds – 1tsp
  • Cinnamon – ¼ tsp
  • Yogurt/ curd – 1 tbsp

METHOD:

Firstly, put a sliced apple in a blender, add oats, peanut butter, cinnamon, and yogurt and blend it finely until turns into a smooth paste.

Then, transfer it into a glass or bowl, add your soaked chia seeds and mix well.

And your apple oats smoothie is ready.

PREPARATION TIME: 10min

COOKING TIME: 5 min

TOTAL TIME: 15 min

Tips:

Refrigerate all ingredients before making a smoothie because a smoothie tastes best when served cold. You can also add ice cubes to it.

Choose good quality apples for good taste and texture.

You can add cardamom powder and your favorite seeds according to your taste.

What is the difference between a shake and a smoothie?

We often get confused between shakes and smoothies. We often consider them the same things. So, don’t get confused, we clear this out for you:

Smoothies have a smooth texture and thick consistency whereas, milkshakes are not that thick.

We can take smoothies as a meal because it contains seeds, nut butter, fruits, and dairy products which keep you filling for a longer time and loaded with essential nutrients but, we can’t do it for the shakes because they generally contain milk, ice cream, flavored syrups, ice cream or some essence which cannot keep you full for a longer time. We can take shakes but accompany them with some other breakfast items for a complete breakfast.

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Low Carb Easy Breakfast Recipes List

By / Eggs, Healthy Breakfast Recipes, Healthy Recipes, Salads, Smoothies

Easy Breakfast Recipe : This article will be loved by all the Busy bees around the World. These are very easy breakfast recipes which anyone can make for them as well as for family. These easy breakfast recipes are low in carbs and have high nutritious value.

Why Breakfast is important ?

Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day. Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.

It’s hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles.

But this much is clear: Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it. Also Researchers have found that on average, people who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.

Now lets come over to our list of Easy Breakfast recipes!!!

Mornings are usually stressful hours of the day. You wake up, finish some chores, get ready quickly and rush for work or are busy packing your kids off to school. In the midst of all the madness, our breakfast, which is the most important meal of the day, often gets neglected or perhaps skipped all-together. We’re trying to make sure that you never miss breakfast again with some super easy breakfast recipes.

So lets start !!!! Also These easy breakfast recipes are the most lovable recipe because of its nutritional values

1. Veggie frittata

Veggie Frittata

Ingredients

  • 6 large eggs
  • 1/3 cup (80 mL) of milk
  • salt and pepper to taste
  • 4 cloves of garlic, minced
  • 2 cups (60 grams) of kale, chopped
  • 2 cups (300 grams) of bell peppers, chopped
  • 1 tablespoon (15 mL) of olive oil

Directions

  1. Preheat the oven to 400°F (205°C).
  2. Whisk the eggs, milk, minced garlic, salt, and pepper, then set the mixture aside.
  3. Add the olive oil to a 10-inch (25-cm), oven-safe skillet over medium heat. Sauté the chopped kale and bell peppers, stirring occasionally until softened, or about 5–7 minutes.
  4. Pour in the egg mixture and tilt the skillet to distribute it evenly.
  5. Bake 15–20 minutes in the skillet until the eggs are set, then season, slice, and serve.

2. Shakshuka

Shakshuka

Ingredients

  • 6 large eggs
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 cloves of garlic, minced
  • 5-6 medium sliced or crushed tomatoes
  • salt and pepper to taste
  • 1 teaspoon of paprika
  • 1/2 teaspoon (1 gram) of red chili powder
  • 1 teaspoon (2 grams) of cumin
  • 1 bunch of cilantro/coriander leaves, chopped

Directions

  1. Add oil to a pan over medium heat. Sauté diced onions and bell peppers for 3–5 minutes, or until the onions turn translucent.
  2. Pour the canned tomatoes into the pan with juice. Stir in the minced garlic, salt, pepper, and spices and bring the mixture to a simmer.
  3. Using a spoon, make 6 small holes in the mixture and crack 1 egg into each.
  4. Cover the pan and cook for 5–10 minutes, or until the eggs have reached your desired level of doneness.
  5. Top with cilantro and serve.

3. Broccoli and Chicken crustless quiche

Ingredients

  • 6 large eggs
  • 1 cup (240 mL) of milk
  • 1 cup (90 grams) of broccoli, chopped
  • 4 stripes of chicken, chopped
  • 3/4 cup (85 grams) of shredded cheddar cheese
  • 1 tablespoons (15 mL) of olive oil
  • salt and pepper to taste

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Cook the Chicken in a pan over medium heat for 5–10 minutes, or until crispy. Set it aside on a towel-lined plate.
  3. Add the olive oil to the pan and sauté the chopped broccoli for 3–4 minutes. Distribute the broccoli and chicken evenly at the bottom of a greased 9-inch (23-cm) pie dish.
  4. In a small bowl, whisk the eggs, milk, salt, and pepper. Pour the egg mixture over the pie dish and top it with cheese.
  5. Bake for 30–35 minutes until the eggs have set. Cool before cutting and serving.

4. Zoodle egg nests

Zoodle egg nest

This easy breakfast recipe has very minimal ingredients

Ingredients

  • 2 zucchinis, spiralized
  • 2 large eggs
  • 1 tablespoon (30 mL) of olive oil
  • salt and pepper to taste
  • optional toppings, such as feta cheese, sliced avocado, or red pepper flakes

Directions

  1. Preheat the oven to 350°F (180°C).
  2. Add the olive oil to a pan and sauté the zucchini over medium heat for 2–3 minutes, or until tender.
  3. Arrange each spiralized zucchini in a skillet to create a nest. Crack an egg in the center, sprinkle with salt and pepper, and bake for 5 minutes.
  4. Add desired toppings and serve.

YOU CAN ALSO TRY OUR OTHER LOW CARB RECIPES How to make low carb chocolate- a quick 5 minute recipe AND Low Carb/Low Fat Gajar ka halwa

5. Low carb pancakes

Pancakes

Ingredients

  • 2 large eggs
  • 1/2cup cream cheese
  • 1–2 teaspoons (2–4 grams) of stevia
  • 1 teaspoon (5 mL) of vanilla extract
  • 2 tablespoons (30 mL) of olive oil

Directions

  1. Add the ingredients to a blender or food processor and pulse until smooth.
  2. Heat a pan over medium heat and add the olive oil.
  3. Pour 1/4 of the batter into the pan and cook for 2–3 minutes, until golden.
  4. Flip and cook for 1 minute, or until the second side is golden.
  5. Repeat with the rest of the batter and top with butter, sugar-free syrup, sugar-free jam, fresh berries, or yogurt.

6. Almond flour waffles

Waffle

Ingredients

  • 1/2 cup (50 grams) of almond flour
  • 4 large eggs
  • 1 teaspoon (5 grams) of baking powder
  • 2 tablespoons (24 grams) of monk fruit extract/Stevia drops
  • 1/3 cup (80 grams) of Greek yogurt
  • 1 tablespoon (14 grams) of butter, melted

Directions

  1. Add the ingredients to a blender or food processor and blend until smooth.
  2. Heat a waffle maker. Add 1/4 of the batter and cook until waffles become golden brown and crispy on the edges.
  3. Repeat with the remainder of the batter and serve topped with berries, sugar-free syrup, or sugar-free jam.

7. Coconut chia pudding

Coconut Chia pudding

Ingredients

  • 3/4 cup (180 mL) of coconut milk
  • 1/4 cup (43 grams) of chia seeds
  • Few drops of stevia
  • 1/2 teaspoon (2.5 mL) of vanilla extract

Directions

  1. Add the ingredients to a medium bowl and whisk to combine.
  2. Cover and refrigerate the mixture overnight, or at least 6–8 hours.
  3. Portion and serve as is, or top it with your choice of ingredients, such as fresh fruit, nuts, or seeds.

8. Yogurt with fruit

Yogurt with fruits

Ingredients

  • 1 cup (245 grams) of Greek yogurt or Hung curd
  • 1/2 cup (83 grams) of your favorite low carb fruit, such as strawberries, blackberries, or raspberries
  • optional toppings, such as almonds, walnuts, chia seeds, or flaxseeds

Directions

  1. Combine the yogurt and fresh fruit. Top with nuts and seeds if desired and serve.

9. Breakfast salad

Breakfast salad

Ingredients

  • 2 cups (60 grams) of spinach
  • 2 hard-boiled eggs
  • 1/2 cup of mozzarella
  • 1 tomato, diced
  • half of an avocado, sliced
  • 2 tablespoons (30 mL) of olive oil
  • 1 tablespoon (15 mL) of lemon juice
  • salt and pepper to taste

Directions

  1. Add the spinach to a bowl and layer with the eggs, mozzarella, tomatoes, and avocados.
  2. To make the dressing, whisk the olive oil with lemon juice and a dash of salt and pepper.
  3. Drizzle the dressing over the salad and serve.

10. Green smoothie

Green smoothie

Ingredients

  • 2 cups of spinach
  • half of an avocado
  • 1 cup of strawberries
  • 1–1.5 cups of unsweetened almond milk
  • 1 scoop of protein powder (optional)

Directions

  1. Add the ingredients to a blender and blend until smooth.

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Walnut, Berry and Beetroot Smoothie bowl

By / Breakfast Recipes, Healthy Recipes, Smoothies, Weight Loss Recipes

SMOOTHIE BOWL

Smoothie bowl is basically a smoothie that is much thicker in consistency and eaten from a bowl (Hence the name “Smoothie Bowl”). They are usually loaded with toppings of your choice which includes something as soft as a banana to anything that is as crispy as granola, nuts or seeds. Smoothie bowls are simple, easy and quick to prepare, can be made colourful and flavourful as well as a healthier choice of breakfast to start your day with. 

To make smoothie bowl vegetables and fresh/frozen fruits are used. And also other healthier choices of toppings such as fruits, nuts, seeds, coconut shavings, granola and more which are rich in micro and macro- nutrients. Smoothie bowls are in pureed form which makes it easy to eat and easy to digest.

Fantastic option for Breakfast –

Smoothie bowls are not just colourful and attractive to see but also tastes fantastic with a pop of flavours and goodness of crunchy toppings used with every bite you take. Always use a trick at home that simply add the disliked fruits and vegetables while making your smoothies! These can be than easily consumed by adults including pregnant and lactating women, and children as they are healthy and consist of natural sources of ingredients which is safe for all individuals. They are a great way to kick start your day. Adding a vitamin C rich fruit such as berries or lemon juice will also help boost your immunity. Also incorporate superfoods such as turmeric, cinnamon, walnuts, etc in small amounts as they are power packed with nutrients which prevents various health conditions. 

There is a wide variety of toppings to choose from and can be used as per your preference for the smoothie bowls such as fruit slices (apple/banana/mango, etc), coconut shavings, grated chocolate, mixed berries/ pistachios/ almonds/ walnuts/ chia seeds/ flax seeds/ pumpkin seeds/ watermelon seeds/ granola/ roasted oats, dates/ honey and more. To make your favourite smoothie bowl in just 2 steps and takes less than 5 minutes to prepare i.e., blend all ingredients in a mixer and transfer it to a bowl and top it up with toppings of your choice.

Benefits –

  1. Prevents constipation, muscle building, reduces the risk of heart conditions and promotes a healthy heart, prevents cancer, improves memory.
  2. Also prevents the risk of infections.
  3. Rich in fibre, potassium, zinc, protein and iron, antioxidants, vitamin C, fibre, iron, calcium and probiotics.
  4. Prevents against infections/ illnesses, boosts the immune system, promotes regular bowel movement and promotes healthy gut.
  5. Regular bowel movement, prevents anaemia, regulated blood pressure, muscle building and maintains a healthy heart. 
  6. Regulates blood pressure and controls diabetes.

Walnut, Beetroot, Berry smoothie bowl –

I tried this berry beet smoothie bowl on a hectic Monday yesterday. And trust me I can feel that relaxing goodness and zestful energy of this smoothie bowl. If you feel inclined to try the smoothie bowl, give this combination a try! Filled with berries, beets, mint, chia seeds and of course walnuts, it’s delicious!! And you will not notice the beet (just putting that out for you beet-haters).

Ingredients –

  1. 150 gm beetroot
  2. 175 gm frozen/fresh mixed berries (preferably fresh)
  3. 2 tbsp oats
  4. 1 tbsp chia seeds
  5. 400 ml milk
  6. A handful of blueberries
  7. 2 handful of walnuts
  8. A couple of spring of mints

Preparations –

  1. Place the beetroot , frozen/fresh berries and oats into a blender.
  2. Pour over the milk and whizz until the smooth.
  3. Pour the smoothies in two bowls and arrange the Chia seeds, walnut, Berries and mint leaves on top in an attractive pattern to serve.

SERVING SIZE – 2

Your super easy and healthy smoothie is ready to rock…..

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