Refreshing Beetroot, Apple, and Carrot Drink Recipe For Vibrant health
Introduction
Introducing our invigorating Beetroot, Apple, and Carrot Drink- a blend of nature’s finest. This vibrant
Potassium Rich Recipes
How to make Potassium packed smoothie at home
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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How to make Easy Nutrient Rich Upvas Cutlet
Introduction:-
This is very Easy and Nutrient rich Upvas cutlet. We always heard about cutlets are made up of potatoes’. Here we are introducing a great alternative of traditionally made potato cutlets. This healthy rich in nutrient cutlets is made up of raw banana and yam. These is a perfect dinner or breakfast option during your fasting days.
This Guilt free cutlets have several health benefits – It is rich micro nutrients such as potassium, phosphorus, magnesium and zinc. Also it is rich in soluble and insoluble fiber, it has macros in good amount like complex carbs and proteins. A diabetic friendly can gives you feeling of fullness.
Ingredients:-
- Raw banana – 1
- Yam – 250 gm
- Ginger green chilly paste (add garlic in non fastong days) – 1 tbsp
- Singhara atta (Water chestnut flour) – 100gm
- Coriander leaves chopped
- Sendha namak (rock salt) to taste
- Suji for coating (non- fasting days)
- Ground nut Oil for fry
Method:-
- Firstly, peel and cut raw banana and yam into one inch pieces.
- Now, prepare a steamer or idli maker. Steam chopped banana and yam till it become soft.
- After that take a bowl and mash steamed items into the bowl.
- Then, dd sendha namak, singhara flour, chopped coriander, green chilly ginger paste and mix all together. Now, grease little oil on your palm and make small tikkis or cutlet in shape.
- After that, Heat 2 tbsp oil in non-stick pan. Cook all the cutlets from both side nicely, till it turns light brown in color.
- Now, Off the heat. Take all your cutlets in a plate. Serve it with your favorite chutney.
Your Nutrient rich Raw banana Upvas yam cutlet is ready.
Nutritional value of Moonglet (per servings):-
Calories: 180 kcal
Protein: 3.4 g
Carbohydrates : 28.7 g
Fat: 7 g
Fiber: 5 g
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How to make chicken proso soup
Chicken proso Soup isn’t just food, it’s a gastronomic masterpiece. It’s a testament to the art of mindful cooking, where flavors, textures, and nutrition converge in a blissful union. Whether you’re seeking solace on a chilly evening or a soul-warming dish that tantalizes your taste buds, our Chicken proso Soup is your invitation to embark on a memorable journey of culinary pleasure and well-being.
Chicken Proso Soup is rich in protein due to the inclusion of chicken mince. Protein is essential for the repair and growth of tissues, muscle maintenance, and overall body function.Proso Millet, a key ingredient in this soup, provides a good amount of dietary fiber. Fiber aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
The soup contains various vitamins, including vitamin A from tomatoes, which is vital for eye health and immune function. It also provides vitamin C from vegetables, known for its immune-boosting properties.ngredients like broccoli contribute essential minerals such as potassium, which helps regulate blood pressure, and selenium, which has antioxidant properties.
The combination of protein and fiber in the soup can aid in weight management by promoting satiety and reducing the likelihood of overeating.
You can also try: https://fitpiq.com/bajra-vegetable-soup/,
Ingredients to make soup
- 1 cup Prossow (Proso Millet)
- 1 cup water
- 1 tablespoon olive oil
- 1 tablespoon minced garlic
- 2 tablespoons leeks, finely chopped
- 2-3 baby corns, sliced
- 1/4 cup button mushrooms, sliced
- 1/4 cup broccoli florets
- 150 grams chicken mince
- Salt to taste
- Crushed black peppercorn, to taste
- 1/4 tomato, diced
- 1/4 cup tomato puree
- 3-4 cups water (adjust for desired consistency)
- 2 tablespoons spring onions, chopped (for garnish)
Method to prepare porso chicken soup
Soak the Prossow: Begin by placing 1 cup of Prossow in 1 cup of water. Allow it to soak for 2-3 hours until the millet softens. Afterward, drain any excess water.
Prepare the Soup Base: Heat a large pan or pot over medium heat, and add 1 tablespoon of olive oil. Next, sauté 1 tablespoon of minced garlic for about 1 minute until it becomes fragrant. Following this, stir in the finely chopped leeks and cook for an additional 1-2 minutes until they start to soften.
Add Vegetables: Introduce the sliced baby corns, button mushrooms, and broccoli florets to the pan. Cook for 2-3 minutes, occasionally stirring, until the vegetables begin to soften.
Cook the Chicken: Incorporate 150 grams of chicken mince into the pan. Season it with salt and crushed black peppercorn to your taste. Cook the chicken for 2-3 minutes until it’s browned and no longer pink.
Tomato and Prossow: Add 1/4 diced tomato and 1/4 cup of tomato puree to the pan. Stir well to combine them with the chicken and vegetables. Now, add the soaked Prossow to the mixture.
Add Water and Simmer: Pour in 3-4 cups of water (adjust for your desired consistency). Allow the soup to come to a simmer. Cover the pan and let it cook for 8-10 minutes until the Prossow is tender and the flavors have melded together.
Garnish and Serve: Just before serving, garnish the Prossow Soup with 2 tablespoons of chopped spring onions.
Now, you can enjoy your homemade Prossow Soup, a delicious and nutritious dish with a unique twist using Proso Millet!
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HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIES:
INTRODUCTION:
HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIES ARE A HEALTHY SOURCE OF PROTEIN AND ESSENTIAL VITAMINS ALSO THEY TASTE SWEET BECAUSE OF THE DATES AND BANANAS. AND YOU WELL KNOW BANANA IS A GOOD SOURCE OF ENERGY IF THERE IS NO TIME FOR EAT OR MAKE SOMETHING HEALTHY YOU CAN HAVE BANANA IT GIVES YOU ENERGY TO WORK AND THINK.
INGREDIENT OF HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIES :
- PEANUTS – 2tbsp
- PUMPKIN SEED – 5g
- COCOA POWDER – 1tbsp
- BANANA -1
- CHIA SEEDS – 1tbsp
- SUNFLOWER SEEDS- 5g
- DATES -2
- FLAX SEEDS-2tbsp
- CINNAMON POWDER-1tbsp
- COFFE POWDER-1tbsp(optional)
- MILK OF YOUR CHOICE OR WATER
METHOD FOR MAKING BANANA DRY FRUITS AND SEEDS SMOOTHIE :
firstly take a grinder jar
after that put some ingredients: peanuts, pumpkin seed, cocoa powder, coffee powder, sunflower seed, dates, cinnamon powder, flax seeds and add water or milk of your choice.
and soaked them for 10mins
after that add chopped banana and vanilla extract(optional)
then grind it and make a smooth mixture of smoothie
then take a glass put soaked chia seeds then add a mixture and put some pumpkin seeds for garnishing.
HERE YOUR HEALTHY AND TASTY HOMEMADE BANANA DRY FRUITS AND SEEDS SMOOTHIE IS READY…ENJOY IT
I HOPE YOU LIKE IT IF YOU WANT SOME OTHER HEALTHY RECIPES PLEASE COMMENT ON WHICH FOOD OR VEGETABLE RECIPE YOU NEED OR WANT. WE WILL SURELY COME UP WITH THAT RECIPES…
MACROS:
TOTAL CALORIES -489
PROTEIN-17.4g
FATS-21g
FIBER-9.6g
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TRY TO MORE EXPLORE FOR YOUR HEALTH YOU CAN FIND MORE HEALTHY RECIPES IN fitpiq.com WE HAVE VARIETIES OF HEALTHY RECIPES YOU CAN SURELY LIKE IT …
HEALTHY PROTEIN CHOCOLATE SMOOTHIE
INTRODUCTION:
HEALTHY PROTEIN CHOCOLATE SMOOTHIE offers all the benefits of protein powder, with the additional flavor of chocolate. It can aid in muscle building, post-workout recovery, weight loss, and protein intake, and is enhanced for those who enjoy flavour…
In addition to the benefits of protein powder, studies show that chocolate-based snacks can help manage anxiety and stress. With numerous chocolate protein supplements on the market, it’s important to consider the protein content, levels of nine essential amino acids, and any additional ingredients before purchasing.
feeling lonely, and upset because of anxiety & stress is common. Doctors always suggest eating chocolate something sweet because it releases dopamine and oxytocin it is a love hormone it helps you to come out of anxiety and stress. so you can also have a chocolate banana smoothie it can enhance your flavours in life something chocolaty and surprisingly healthy too.
a minimal amount of chocolate can change your mood, you feel relaxed and stress-free after some time of having it.
INGREDIENTS FOR HEALTHY PROTEIN CHOCOLATE SMOOTHIE :
- SOY MILK200ML-108CAL(CAN USE ANY MILK OF CHOICE)
- BANANA100g-116cal
- DATES 2-51cal
- PLANT-BASED PROTEIN POWDER10g-37cal
- CINNAMON POWDER 1/4tbsp-1.6cal
- UNSWEETENED COCOA POWDER 1tbsp-15cal
- HEMP HEARTS (OPTIONAL)1/2tbsp-14.2cal
- ICE CUBES(Optional)
METHOD OF MAKING HEALTHY PROTEIN CHOCOLATE SMOOTHIE :
- TAKE A JAR
2. PUT SOME ICE CUBES, CHOPPED BANANA, DATES, PLANT-BASED PROTEIN, UNSWEETENED COCOA POWDER, AND MILK OF YOUR CHOICE.
3. GRIND THEM WELL
4. THEN STIR IT PROPERLY
5. TAKE A GLASS AND PUT THE MIXTURE IN IT
6. THEN PUT SOME HEMP HEARTS IF YOU WANT
HERE YOUR HEALTHY PROTEIN CHOCOLATE SMOOTHIE IS READY…ENJOY IT WITH THE ENHANCING FLAVOUR OF CHOCOLATE, BANANA, AND DRY FRUITS YOU SURELY LOVE IT. IT ALSO HELP YOU TO REDUCE WEIGHT.
MACROS:
TOTAL CALORIES-342
PROTEIN-18.9g
FATS-6.2g
CARBS-55.8g
FIBER-5.8g
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How to Spinach paneer lifafa at home.
A popular Indian stuffed flatbread made with whole wheat flour and filled with a mixture of grated paneer, spices, and other ingredients is Spinach paneer Lifafa.
Spinach, a leafy green vegetable, packs nutrients like iron, vitamins A and C, and folate.
In Spinach paneer lifafa, people fold the pastry around the filling to create an envelope or pouch, a term that originates from the Hindi language.
Additionally, with the use of simple ingredients, people can easily make it at home and incorporate paneer into their meals.
Moreover, it provides a great opportunity to savor the authentic taste of Indian street food within the cozy confines of one’s own home.
As a popular street food in India, Spinach paneer lifafa is often enjoyed with chutney, raita, or other traditional Indian sides.
INGREDIENTS
- Grated paneer-1/4 cups
- Chopped and blanched spinach-1/2 cup
- Diced mozzarella cheese-1/2 cup
- Chopped onion-1/2 cup
- Chopped green chillies-one and half teaspoon
- Chopped coriander- 2 tbsp
- Salt to taste
- Black pepper powder
- Garam masala-1/4 tsp
- Chaat masala- 1 tsp
- Whole wheat flour dough
Instructions to make paneer lifafa:
- Take a bowl and add all the ingredients one by one. Mix them well.
- Take a portion of the whole wheat flour dough and place it on a flat surface.
- Roll out the dough using a rolling pin to make a round roti.
- Place a portion of the mixture in the center of the rolled roti.
- Fold two opposite corners of the roti over the filling, overlapping them slightly.
- Apply a little whole wheat flour slurry using a brush.
- Fold the remaining two sides of the roti to make an envelope.
- Heat a tawa or flat griddle over medium-high heat.
- Subsequently, after placing the paratha on the tawa, cook both sides until they turn golden brown.
- After this, you can serve the delicious Spinach paneer lifafa with chutney or raita, and savor the authentic flavors of Indian cuisine.
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How to make Bean tikki burger with kale salad
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!