Protein Rich Recipes

HOW TO MAKE HIGH PROTEIN PIZZA

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This high-protein chela offers a large amount of nutritional benefits, especially a high amount of protein. Green gram dal provides protein and essential amino acids.. Besan contains fiber, which aids digestion and promotes healthy gut bacteria. Paneer (Indian cottage cheese), cheese cubes, and besan (gram flour) offer various health benefits, primarily due to their high protein content and low glycemic index. Besan flour base pizza with paneer, for example, is a great option for managing blood sugar levels and promoting weight loss due to its slow release of carbohydrates.

Gram dal adds protein, essential for muscle repair and overall health. And same as paneer and cheese, which have a good amount of calcium, essential for bone health. Paneer also contains vitamins like A and D, which support various bodily functions, and also Paneer is a good source of tryptophan, a precursor to serotonin, which helps regulate mood and reduce stress.

Likewise, Cheese can be a source of vitamin D, which supports calcium absorption and immune function.  Combining besan, paneer, and vegetables in a pizza provides a variety of nutrients, including protein, carbohydrates, and vitamins. So this pizza not only nutritious but is also delicious. Pizzas are easy to make, versatile, and can be customized with various vegetables and spices. 

Ingredients

50gm paneer

  • 50gm besan flour
  • 1 cheese cube
  • 1 Capsicum
  • 1/4 bowl of corn
  • Oregano, chilli flakes, salt
  • 1 tbsp Green chutney (homemade)
  • Salt to taste

Method of Preparing High Protein Pizza

Add besan flour to a bowl. Add the salt, flour, water, turmeric, pepper, and chili flakes and mix to make a smooth batter.

Dice the vegetables finely and chop the paneer into small pieces.

Use a tissue to ensure the bottom of the pan is coated well with oil. And add about a ladle of the mixture into the pan, now spread green chutney evenly once the base starts cooking. 

Now spread all the veggies, corn, and paneer pieces all over the cheela and grate cheese cubes over it. Now sprinkle oregano and chili flakes.

Switch off the flame and cover it with a lid for two minutes. High-protein paneer cheese pizza is ready to serve. Enjoy….

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HOW TO MAKE NUTRITIOUS CHANA PUDINA RAITA

By / Healthy Recipes, Protein Rich Recipes

This Kala Chana Mint Raita recipe is a good choice during summer. This vegetarian dish is simple, hearty, and delicious. Curd made dish are rich in probiotics and nutrients, and also it offers numerous health benefits, including improved digestion, boosted immunity, and potential benefits for bone and heart health. Raita is a good source of vitamins and minerals, such as calcium, vitamin B12, and vitamin D, which are important for immune function.  Kala Chana, or black chickpeas, are a type of chickpea. It’s full of protein and fiber. In Indian home cooking, kala chana is widely used. Vegetarian dishes made of black chickpeas are always delicious and act as a summer coolant. This is a super tasty dish that can be eaten at any time of the day. It needs only a few essential ingredients and takes very little time. So let’s not waste time and start the recipe.

Ingredients

  • Boiled chana – 1 cup
  • Few mint leaves – finely chopped
  • Curd – 1 cup
  • Roasted Cumin powder – ½ tsp
  • Himalayan Pink Salt – ½ tsp
  • Green chili finely chopped
  • 1/4 Black pepper       
  • Coriander leaves – finely chopped
  • 1/4 Mustard seeds
  • 1/2 Cumin seeds 
  • A pinch of Asafoetida 

Method

Heat oil in a pan, add mustard seeds. Once the seeds start spluttering, add asafoetida. Add chana and stir fry…Once done, take it out on a plate and let it cool down. In the meantime, we take a mixing bowl and whisk the curd. Combine curd, stir fry chana, green chilli, roasted cumin powder, black pepper, coriander leaves, mint leaves, chilli flakes, salt, and mix well. Keep the bowl in the refrigerator and take it out to serve the chilled Chana pudina raita

 along with biryani, stuffed paratha, or pulav, etc

MACROS FOR CHANA PUDINA RAITA (100 GM)

PROTEIN   4.4 gm    FATS    2.1 gm       CARBS gm     13.8 gm        FIBRE      5.9  

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How To Make Healthy Gond katira Muskmelon Drink

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Muskmelon drink is a healthy, refreshing, nutrient-rich beverage juice recipe. It is a versatile juice as it can be made in different textures and consistencies, and is a popular choice for the iftar feast during the holy month of Ramadan. It is also known for its simplicity and can be prepared within minutes with basic ingredients. In addition, it is also known for its medicinal and health aspects. It is rich in Vitamins A & C, which help to improve immunity and also help to quench dehydration. Muskmelon is also low in calories with a good amount of protein, and hence an ideal choice for weight losers. It has an abundant source of antioxidants, thus helping repair damaged cells.

Along with it, Gond katira and sabja seeds are added, which are popular in summer drinks and remedies, particularly for their cooling and hydrating properties. While water is always king, sometimes you crave a refreshing beverage with a little more pizazz. It is a good source of fibre, which can aid digestion and promote a healthy gut. This is especially beneficial during summer when dietary changes and irregular schedules can impact digestion. So let’s try this healthy drink and stay cool and nutritious this summer

Ingredients

  • 1 Musk melon
  • 1 tbsp Gond Katira
  • 1 tbsp Sabja Seeds
  • 1 tsp Lemon juice
  •  A few mint leaves
  •  Ice cubes
  • (Stevia leaves optional)

Preaparation

  • Soak sabja seeds and gond katira in 2 different bowls overnight or for 4-5 hrs. Peel the skin of the muskmelon, scoop out the seeds, and roughly chop it. and blend, adding water if required. A picture of step 1 of Musk Melon Sharbat.
  • Drain the excess water from the sabja seeds and gond katira. Take a mixer and add soaked gond katira, mint leaves, and chopped musk melon. Blend it until smooth.
  • Squeeze half a lemon into the drink and stir it well.  Can add stevia for added sweetness(optional).

Macros for Gond Katira Muskmelon juice(100 gm)

Proteins   4.4 gm          Fats     0.3 gm         Carbs     11.7         Fiber       0.9 gm

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How To Make Summer Special Sattu Drink Recipe

By / Breakfast Recipes, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Summer special Sattu drink recipe is one of the most popular, traditional, healthy summer drinks from Bihar and UP. Sattu is roasted gram flour. It is full of nutrition with cooling properties, rich in soluble fibre, high in protein, and good for the digestive system. Its low glycemic index makes it suitable for diabetics. It is considered a detox food that cleanses the system and aids in weight loss. It is rich in iron, manganese, and magnesium, and low in sodium. Hence, it keeps the body cool in summer and provides instant energy to work. It is rich in soluble fibre and helps rejuvenate the digestive system and keep it healthy. Sattu keeps the body cool and hydrated and is perfect to keep the body protected from sunstroke in summer. Hence, this drink is not only nutritious but also acts as a summer cooler.

Ingredients 

  • 3-1/2 tablespoons Roasted Gram Flour (Sattu Ka Atta)
  • 4 Mint Leaves (Pudina), finely chopped
  • 2 tablespoons Coriander (Dhania) Leaves, finely chopped
  • 1 Green Chilli, finely chopped
  • 1 onion, finely chopped
  • 1 tablespoon Lemon juice
  • 1/2 teaspoon Cumin powder (Jeera)
  • 1/2 teaspoon Black Salt (Kala Namak)
  • 3 cups Chilled water
  • Salt, to taste

Method to make Sattu Drink Recipe

  • To begin making the Sattu drink Recipe, get all the ingredients ready.
  • In a bowl, add the Sattu flour. To this, add the rest of the ingredients, including pudina leaves, coriander leaves, green chilli, chopped onion, lemon juice, roasted cumin powder, black salt, and mix well after adding cold or chilled water.
  • Stir until the drink is uniform and without any lumps. You can do this with a spoon or use a handheld buttermilk churner/whisk.
  • Pour it into the tall glasses and serve.

Nutritional Information:

  • Proteins: 5.5 gm
  • Fats: 1.3 gm
  • Carbohydrates: 13.6 gm
  • Fiber: 0.8 gm

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HOW TO MAKE KETO PALAK PANEER CURRY

By / Keto Recipes, Protein Rich Recipes

Paneer is Saviour for the vegetarians as it gives good amount of protein that is needed for the body. This recipe is very easy to prepare with the simple ingredients in very little time

INGREDIENTS:

Spinach – 1 cup

Coriander leaves – ½ cup

Green chillies – 2 no

Ginger and garlic (finely chopped) – 1 tsp

Ghee – 1 tsp

Cumin seeds – to seasoning

Onion (finely chopped)– 1 medium-sized

Cumin powder – to taste

Turmeric powder – to taste

Red chili powder – to taste

Coriander powder – to taste

Garam masala – to taste

Kasuri methi – 1 tbsp

Heavy cream – 1 tbsp

Paneer cubes – 60gm Salt – to taste

PROCEDURE OF MAKING:

  • Take a pan add 2 tsp of oil let heat for some time, add spinach leaves and cover it with a lid for a minute
  • Give a quick stir to the leaves until they wilt, do not overcook the spinach
  • Transfer spinach to the plate and allow them to cool for a while, take them to a blender and add coriander leaves and chillies then blend them to a fine paste
  • If needed add some water to the blender while blending, and keep the paste aside
  • Set the pan and add oil or ghee. Once it heats add cumin seeds, finely chopped garlic, and ginger to the pan
  • Give a stir fry until it becomes golden brown, then add onions
  • Fry the onions till they become transculent, later add turmeric powder give a quick stir fry, and add spinach paste to the pan
  • Add salt, garam masala to the taste and also the Kasuri methi
  • Stir everything and let it cook for a few minutes in the simmer
  • Later, add paneer pieces gently give stir to the pan, and cook for a minute
  • If needed add the fresh lime juice to the gravy
  • Turn off the stove and add fresh cream to the gravy, then serve it hot
    • Then keto palak paneer curry is ready to eat.

How to make soya paneer pancake

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Soya Paneer Pancake is a healthy and nutritious pancake recipe made with soy flour, paneer, and a blend of aromatic spices. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein and fiber, thanks to the soy flour and paneer. However, people with a dairy or soy allergy should avoid this dish.

INGREDIENTS

1 cup soya flour: 120gms – 1/2 cup paneer, crumbled: 50gms – 1/2 teaspoon cumin powder: 2.5gms – 1/2 teaspoon coriander powder: 2.5gms – 1/4 teaspoon red chili powder: 1.25gms – Salt to taste – Water, as needed: 100ml – Oil, for cooking: 10ml

PREPERATION

1. In a large mixing bowl, combine the soya flour, crumbled paneer, cumin powder, coriander powder, red chili powder, and salt.

2. Add enough water to make a smooth batter. The batter should be of pouring consistency.

3. Heat a non-stick pan or griddle over medium heat. Brush some oil on the pan.

4. Pour a ladleful of the batter onto the hot pan and spread it into a circle.

5. Cook for 2-3 minutes until the bottom is golden brown. Flip the pancake and cook the other side for 1-2 minutes.

6. Remove the pancake from the pan and repeat the process with the remaining batter.

7. Serve hot with chutney or sauce of your choice.

NUTRITIONAL VALUE PER SERVING: –

  • Calories: 140 kcal
  • – Protein: 10g
  • – Fat: 6g
  • – Carbohydrates: 10g
  • – Fiber: 4g

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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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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