Winter Recipes

How to Make Healthy Winter Moringa Soup

By / Fitpiq Team, Health Tips, Healthy Recipes, Soups, Winter Recipes
MOringa soup

Moringa Soup, a delicious, easy to-make, comforting and highly nutritious. It has huge benefits like anti-inflammatory and immune-strengthening benefits,good for skin,hair.

Drumstickis one of the healthy vegetables that you can include in your diet. It is rich in vitamins, anti oxidants which helps in curing common cold, flu. The anti-inflammatory and anti-bacterial properties of drumstick helps in relieving from asthma, cough, other respiratory problems.

Ingredients-

1.Drumstick- 2 large Drumsticks cut into long pieces & sliced in half

2.Garlic-6-7 clove

3.Onion-1 finely chopped

4.Tofu-200gm

5.Beans-4 tsp chopped

6.Carrot- 1 chopped

7.Green bell peppers-1 chopped

8. salt-as per taste

9. blackpepper-1/2 tsp

10. Mixed herbs-(rosemary,thyme ,oregano)-1/2 tsp

11. 2 teaspoons ghee/oil

Method:-

How to make Morning puree-

  1. In a pressure pan, add 2 cups of moringa stalks or drumsticks
  2. 2.Add enough water to cover the ingredients and pressure cook for 4 whistles (or 5 minutes on low after first whistle)
  3. Mash the moringa and other pressure cooked ingredients in the strainer well using a ladle or large spoon to extract all the pulp through the sieve.
  4. Add water if required to get as much of the pulp
  5. Stir in salt to taste along with ½ teaspoon haldi to the moringa broth and mix well.
  6. Bring to a boil and simmer for just 2-3 minutes.

How to make Moringa soups-

  1. In a Pan add1 tsp oil,6-7 garlic clove minced,saute 200gm tofu.
  2. add chopped onion,beans,carrorts ,green bell peppers.
  3. Mix in moringa puree
  4. add in seasoning like salt,black pepper,mixed herbs.
  5. Serve hot

Nutritional Value:-

Carbs-7.2 gm
Fat-1.9 gm
Protein-6.7gm
calories-71 cal

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How To Make A Nutritious And Super Healthy Diwali Mithai (Barfi)

By / Dessert, Festival Recipes, Healthy Recipes, Winter Recipes

To Make A Nutritious And Super Healthy Diwali Mithai (Barfi) is a delicious and Indian homemade dessert made from roasted gram flour, jaggery, dry fruits, and ghee. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein, fiber, and iron, thanks to the roasted gram flour. However, people with nut allergies should avoid this dish.

Two pieces of homemade Indian mithai (dessert) rolled gram flour, Barfi. Made of milk, Desi Ghee, jaggery, and dry fruits. 

Ingredients: –

  • 2 cups roasted gram flour (besan): 250gms
  • Cashew nut, 20 pieces
  • Almond nut: 15-20 pieces
  • Roasted Poha, 50 grams
  • 1 cup grated jaggery (gur): 150gms
  • 1/2 cup ghee: 120 ml
  • 1/2 cup milk: 120 ml
  • 1/2 teaspoon cardamom powder: 2.5 grams

Preparation:-

1. In a mixer blender, collect all required ingredients: roasted gram, roasted cashew, almonds, and poha. 

2: Add some jaggery powder and green cardamom, and give it a blend to get a superfine texture.

3: Now transfer the mixer to a bowl and add some hot milk slowly to make a dough out if it

4: Pour the mixture into a greased square tray or any other desired mold. Smooth the surface with a spatula.

5: Sprinkle crushed nuts over the surface of the mixture, press it gently, and leave it till it settles down properly.

6: Allow the mixture to cool and set for 1-2 hours in the refrigerator.

7: Cut the mixture into desired shapes and serve.

Nurtritional value per 100 grams:-

Calories: 380kcal
Carbs: 45gms
Fiber: 5gms
Proteins: 8gms
Fat: 20gms

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For more information –https://fitpiq.com/how-to-make-lauki-paneer-kofta-curry/https://fitpiq.com/how-to-prepare-authentic-taste-and-easy-amritsari-paneer-bhurji/

How to Make Healthy Paneer rolls

By / Festival Recipes, Fitpiq Team, Health Tips, Winter Recipes

 This Recipe is Highly liked and popluar with Kids and teenage.

This is easy to carry and healthy dense nutrients dish . Paneer roll is also referred to as a paneer wrap, paneer Kathi roll and paneer Frankie.This Recipe is rich in essential phytonutrients, iron, and fibre that helps improve digestion, relieve constipation and maintain a healthy gut.

Ingredients:-

1. Thick curd -1/2 cup

2.Turmeric powder- 1/4 tsp

3.Ginger garlic paste-1 tsp

4.Red chilli-3/4 tsp

5.Dried fenugreek leaves -1/2 tsp

6.Paneer cubes -1 cup

7. Onion Rings -1/2 cup

8.Capsicum cubes -1/2 cup

9.oil-1 tbsp

10.Rock salt-1 tsp

11.Flour (wheat 30% + 70% jaun/jowar)-1 cup

12. Boiled spinach-1 tbsp

Procedure:-

  • Firstly Combine paneer cuber, onion rings,capsicum cubes  and marinate in a bowl with hung curd,turmeric,rock salt,ginger garlic paste,lemon juice, dried fenugreek leaves and red chilli powder.
  • Keep aside to marinate for 30 minutes.
  • Cook the marinated paneer capsicum on medium flame for 4 to 5 minutes and keep aside.
  • Make a chapati of Mix flour and stuff with marinated paneer , capsicum and boiled spinach(pureed). Arrange onion rings on it
  • Roll the chapati and Paneer roll is ready.
  • Serve Paneer roll with green chutney.

Nutritional Value Of Paneer Roll-

Carbs-29 gm
Fat-20 gm
Protein-15gm
calories-344cal

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How to Make delicious Beetroot Kanji

By / Health Tips, Healthy Recipes, Winter Recipes

Beetroot Kanji is a powerhouse of probiotics which makes it capable of boosting your metabolism and keeping your gut health perfect.It is an excellent probiotic drink.

This is drink helps in the overall wellness of the body. It is a fermented drink, originating from the Indian subcontinent, and is made with water, black carrots, beetroot, mustard seeds, and black pepper.

Ingredients:-

  1. Beetroot-chopped into sticks 5 medium sized
  2. Carrots-chopped into sticks 3-4 medium sized
  3. Yellow mustard seeds / black or brown mustard seeds- 2 tbsp/ 1 tbsp
  4. Water- 2 liters
  5. Black salt -1/2 tsp
  6. Red chili powder 1/2 tsp


Serving Size: 1 Glass

Procedure:-

  • Firstly Make a mustard powder-In a dry grinder, grind the 2 tablespoons of yellow mustard to a fine powder. If including black or brown mustard, use 1 tablespoon.
  • Boil water first. Let it cool at room temperature. In a clean and dry glass jar with a wide mouth.
  • Add the sticks of carrots, beetroots, ground yellow mustard powder, black salt, and red chili powder. Pour boiled cooled water into the jar.
  • Stir this mixture well with a clean dry spoon. Cover loosely with a lid and tie a muslin cloth on the mouth of the jar.
  • Keep the jar in sunlight and allow it to ferment for 2 to 3 days until the drink becomes sour (Take care not to over-ferment the drink)
  • Stir the mixture every next day with a clean wooden spoon before placing it in the sun. Alternatively, shake the jar instead of mixing it with a spoon.
  • When the drink starts tasting sour, it means the beetroot kanji is ready.
  • Keep the kanji drink in the refrigerator or used it as required.
  • Serve chilled and carrots and beetroots can be eaten.

Nutritional Value Of Beetroot kanji

Carbs-4 gm
Fat-0 gm
Protein-1gm
calories-21 cal

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How to make Quick Curd Makhana Bowl

By / Breakfast Recipes, Health Tips, Healthy Recipes, Weight Loss Recipes, Winter Recipes

This dish is rich in protein and fiber, which may be beneficial for weight loss and fat loss, easily digestible, combined with the goodness of curd that gives us required proteins and antibiotics that keep our gut healthy.

 A handful of makhanas every day will also give you youthful skin.The antioxidants in Makhana help combat free radicals, reducing the risk of premature aging and promoting radiant skin. Its hydrating properties can also help maintain skin’s moisture levels

Its is easy to cook and healthy breakfast.This dish can be used the pre workout meals too.

Ingredients-

1.Curd-150gm

2. Roasted Makhana -handful

3. Chopped tomatoes-2Tbsp

4. Mix seeds-2 tbsp(Mixture of Pumpkin seeds,flax and chia seeds,sunflower seed,blueberries)

5.Cucumber chopped-2tsp

6. Roasted Groundnut-2Tbsp

7. salt-as per taste

8. Jeera powder-1/2tsp

9.Cow Ghee-1 tsp

Procedure:-

  1. Take a pan, add 1 tablespoon of ghee or oil to it and heat it. …
  2. Roast the makhanas for 10-12 minutes on a low flame, and keep stirring in between, till they become light golden brown and crisp. …
  3. Once roasted, you can add some salt to it and store it in a jar once it cools down
  4. Now Add cumin seeds to a pan,Begin to dry roast on a medium heat stirring often for 1 to 2 minutes.Once they become hot, turn down the flame to lowest and keep stirring.
  5. Add them to a spice grinder and grind in intervals of 30 to 50 seconds until fine.
  6. Take Curd in one bowl ,add Roasted makhana in it
  7. Add seeds, finely chopped Cucumber, tomatoes to the makhana curd bowl
  8. now add salt and jeera powder in it
  9. Now garnish with roasted Groundnuts( Roast groundnuts in low flame for for 15–20 minutes in the pan)
  10. serve immediately.

Nutritional Value Of Makhana curd Bowl

Carbs-26 gm
Fat-25gm
Protein-18 gm
calories-380 cal

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How to make healthy ragi Upma

By / Breakfast Recipes, Celiac Disease, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.

Ragi comprises a vast array of key nutrients like B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats. 

Ragi is best food for weight control, diabetes,Prevents Skin Damage,Boosts Hair Growth

Ingredients :-

Ragi flour -1 cup

Mustard seeds -¼ tsp

Chana dal- 1 tsp

Onion, chopped 1 tbsp

Carrot, chopped -1 tbsp

Beans, chopped -1 tbsp

Green chillies, minced -½ tsp

Curry leaves a few

Oil-1 tbsp

Salt to taste

Coriander leaves, chopped a few

Lemon juice – ½ tsp

Water -1-2 cups

Serving Size: 1 Bowl

Procedure:

  • Take ragi flour in a large bowl and add salt.
  • Now, slowly add the 1/2 cup water in small batches and rub it into the flour.
  • Add 1/2 – 1 cup more water gradually as needed. The texture must be grainy and damp.
  • Place this ragi mixture in a steamer bowl and cover it with a plate.
  • Steam for 10 minutes, after 10 minutes remove from the steam.
  • Crumble the steamed ragi and set aside.
  • In a pan, heat oil and add curry leaves, mustard seeds, and onion, cook till transparent in color.
  • Then add the chana dal and stir well.
  • Add the carrot and beans and cook till it softens.
  • Now, add the crumbled flour to the vegetables and keep stirring well to avoid lumps.
  • Cook it for some time and garnish it with some freshly chopped coriander leaves and lemon on it.
  • Serve and enjoy!

Nutritional Value Of Ragi Upma

Carbs-22 gm
Fat-5 gm
Protein-4 gm
calories-153 cal

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How to Make High Protein rich Soya Paneer Pancakes

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Winter Recipes

This is healthy starter recipe, which will serve you a complete nourishment.It provides a high-quality protein source, essential for muscle repair and growth, boost our immunity and aids in healthy digestion.

This is fiber rich,filling and wholesome dish.

This healthy recipe is for all age group.

Ingredients-

Jowar flour-1/2cu

Urad dal -1/2cup

Soya flour -1/2 cup

Cucumber, grated- 3Tbsp

Paneer, grated (prefer home made)-1/2 cup

Coriander leaves, chopped -1 tbsp

Green chillies, chopped -1/2 tsp

Onion, chopped -1 tbsp

Salt -to taste

Serving Size:1-2

Procedure:

  • Firstly Combine the jowar, urad dal and soya flours and salt with 2 cups of water in a bowl.
  • Than Mix well to make a thin batter.
  • Fold in the cucumber, paneer, green chillies and coriander.
  • Heat a pan and grease it with oil.
  • When hot, pour a spoonful of batter and spread it to make a mini pancake.
  • Cook on a medium flame until both sides are golden brown in colour.
  • Serve hot with green chutney

Nutritional Value Of Soya Paneer Pancakes

Carbs-7 gm
Fat-3 gm
Protein-3 gm
calories-67 cal

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How To Prepare Drumstick Soup

By / Health Tips, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

The drumstick soup recipe is full of essential nutrients, and low-calorie and carbohydrate drumsticks help regulate blood sugar levels, control hypertension, and boost vitality. Butter added to the soup provides the needed energy, and milk helps to strengthen the bones. Drumstick is probably one such vegetable that is loaded with vitamins and is also very healthy. Drumsticks, also known as moringa, are indeed an excellent addition to any diet. The most popular way to consume drumsticks is with meals, but there are plenty of other ways you can incorporate them into your diet and reap their benefits. Drumsticks are highly nutritious, not only for their protein content; they are also packed with beta-carotene, vitamin C, calcium, potassium, and iron. Make sure to chew the leaves well to assimilate the maximum amount of nutrients. Now let’s get to the drumstick soup recipe.

Drumstick Soup Benefits

1. Protecting and nourishing skin and hair

2. Treating edema

3. Preventing and treating cancer

4. Treating stomach complaints

5. Fighting against bacterial diseases

6. Protecting the liver

7. Making bones healthier

8. Treating asthma

9. Protecting against kidney disorders

10. Treating diabetes

11. Improving eye health

Ingredients –

  • 4 – 5 Fresh drumsticks
  • 1 Small size onion, chopped
  • 5 – 6 Garlic cloves
  • 1 Bay leaf
  • 1 Teaspoon black peppercorns
  • 1/4 Cup coriander stalks
  • 1 1/4 Teaspoon rock salt
  • 3 Cup water

Recipe For Drumstick Soup –

  • To prepare the drumstick soup, wash it gently and lightly Peel the drumsticks. Therefor place them on a chalkboard and cut them to approximately 2 inches.
  • Now take some onions, cloves of garlic, and coriander stalks, wash them, and peel and chop them into pieces.
  • Put all the ingredients in a pressure cooker: drumsticks, onions, garlic, bay leaf, coriander stalks, peppercorns, and salt. After that, at last, add water to the pressure cooker and close the lid by allowing for 1-2 whistles.
  • Add water to the pressure cooker and close the lid
  • Allow the steam to escape before opening the lid. Otherwise, it will spill out if you try to open it immediately, so you need to take precautions.
  • Once the mixture cools, lightly transfer it to a mixer or blender and blend until it has a smooth texture.
  • Place the strainer over a bowl and pass the blender mixture through it using a round spoon so you can get a smooth maximum yield.
  • 9. Transfer in a serving bowl, Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.
  • Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.

Macros –

  • Calories: 50 kcal
  • Protein: 3.4 grams
  • Carbohydrates: 11 grams
  • Fat:  0.4 grams

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Foxtail millet soup

Foxtail millet mix veg soup

By / Health Tips, Healthy Recipes, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Healthy recipe / M. Jhansi

Millet soup is truly comforting and the soup is fresh, creamy and rich that is perfect for enjoying before lunch or for a hearty dinner. Foxtail millet is a good source of protein, fiber, vitamins and minerals, including magnesium, phosphorus and zinc. It is also gluten free, making it a great choice for people with celiac disease or gluten intolerance.

Health benefits of foxtail millet

Foxtail millet has a number of health benefits, incluing

Reduce the risk of heart disease

Foxtail millet is high in fiber, which can help to lower cholesterol levels an reduce the risk of heart disease.

Controls blood sugar levels :

Foxtail millet is a goo source of magnesium , which can help to regulate blood sugar level. this is especially beneficial for people with diabetes or prediabetes.

Promotes weight loss :

Foxtail millet is a low calorie foo that is high in fiber. this can help you to feel full an satisfied, which can lead to weight loss.

Improves digestion :

Foxtail millet is a goo source of fiber, which can help to improve digestion and prevent constipation.

Boost the immune system :

Foxtail millet is a goo source of antioxidants , which help to boost the immune system an fight off disease.

Ingredients

5 tsp of foxtail millet

½ mix veg [ cauliflower, carrot, beetroot and green peas]

2 medium sized onion

1 tsp minced garlic 

2 tsp veg oil

To taste salt

As needed water

1 tsp mixed herbs

1 tsp chili flakes

½ black pepper power

Instruction

  • Wash the millet 2 to 3 times and soak in water for 10 minutes
  • In the meantime, chop the veggies and keep them aside.
  • Heat a pan with oil and then put the minced garlic in it.
  • Cook it till the raw smell has gone and the garlic becomes golden brown in color and the chopped onion in it and cook it. Till they became translucent.
  • Then add the veggies in it and cook them for 2 to 3 minutes.
  • Then add the millet along with water and salt in it and cover the lid.
  • Cook it for 10 minutes on medium flame.
  • Then mash them and add remaining water, chili flakes and mixed herbs in it.
  • When they start boiling then add the milk and black pepper powder and mix it well
  • Again cook it for just 30 sec to 1 minute and switch off the flame.
  • Now your foxtail millet veggies soup is ready to serve.

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How to make easy Quinoa Tofu/Chicken salad for easy lunch or breakfast to carry

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Quinoa is a “super grain” because it is loaded with fiber, antioxidants, several vitamins, and minerals. It is rich in manganese, folate, zinc, iron, phosphorus, magnesium, and vitamin B1.

Additionally, omega-3 fatty acids, amino acids, and protein are high in quinoa. It is good for heart health, boosts gut health, and is good for skin and hair. Quinoa helps in reducing inflammation, improves cholesterol and blood sugar levels.

This recipe is easy to cook and tempting.

Ingredients

1.Quinoa -boiled               1 cup

2.Plain Curd-2 tbsp

3.Cucumber –chopped ¼ cup

4.Onion-chopped 2 tbsp

5.Cherry Tomatoes- chopped 1/4 cup

6.Cucumber, Shredded 2 tbsp`

7.Black pepper, ground to taste

8.Salt to taste

9.Basil leaves, chopped-2 tbsp

10.Dill seeds-1tsp dil

11. Lemon juice-1 tbsp

12.Feta cheese-2 tsbp

13.Tofu or salmon -1/4 cup cooked

Serving Size-1 Bowl

 Procedure:

1.Firstly In a small bowl or jar, Take curd,shredded cucumber,lemon juice,salt ,dill seeds and pepper and Mix well

2.Now add onion, tomato, cucumber ,Feta cheese ,cooked Quinoa,cooked tofu /salmon and Season with basil leaves

3.Mix all together and serve it.

Nutritional Value Of Quinoa Tofu/Chicken salad

Carbs-23 gm
Fat- 12gm
Protein-10 gm
calories-236 cal

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