How to make Healthy Cauliflower Egg Pulao without Rice

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

Introduction:-

Healthy Cauliflower Egg Pulao without Rice is quick, easy, super nutritious and a great replacement of rice and It is rich in nutrients such as vitamins C and K, a good source of folate high in fibre and protein.

For some healthy reasons, once in a while we should take a break from all grains and consume a grain free meal to give an ease to our gut health, but that meal should be fulfilled with equal amount of nutrients as grains. So, this recipe can be a great option as a detox meal. Now let’s jump to the recipe.

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Ingredients:-

Cauliflower grated – 1 cup
Broccoli grated – 1 cup
2 Whole Eggs
Onion, capsicum (red, green, yellow) – 1 cup (choose veggie as per your choice)
Mushroom – 1 cup
Sweet corns – 1/2 cup
Ginger garlic grated
Salt and black pepper to taste
Oil for cooking – 2-3 tbsp
Coriander leaves for garnishing

Cooking Method:-

Heat 2 tbsp oil in a pan. Add grated ginger and garlic, roast it slighly.
Now add onion and capsicum. Subsequently, Saute for a while.
After that add grated cauliflower, broccoli, boiled corns and chopped mushrooms into the pan.
Add salt and black pepper to your taste, mix it well. cover the pan, cook the mixture for 5 min.
Prepare Scrambled eggs separately – Heat 1 tbsp oil on a separate pan on a medium flame. Pour raw eggs in oil, when it starts cooking, keep stirring it nicely and stirring the eggs every few seconds. Finally, the pieces of eggs get separated, then off the flame.
Add scrambled eggs into the cauliflower mixture and stir it well for 1 min. Now Off the flame.
Garnish it with Coriander leaves.

Now Healthy Cauliflower Eggs Pulao without rice is ready. Enjoy it with chick pea hummus or any dip of your choice.

Macros of Cauliflower Egg Pulao:-

Calories: 160 kcal

Protein: 10g

Carbs: 7.5g

Fat: 10g

Fiber: 8.5g

So, here it is a perfect recipe filled with nutrition and a great way to substitute rice in your meals. Try this, It’s going to be a regular for you, surely.

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How to make Nutritious Hariyali Matki Khichdi

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

Introduction:-

Nutritious Hariyali Matki Khichdi is a super healthy, tasty and easy to make recipe which keeps your digestive system in order, it may help detoxify the body. It is advisable in diabetes, Hypothyroidism weight loos. Matki beans also known as moth beans are rich in protein, vitamin, minerals and high in fibre. It improves our health and gut health. Due to using green leafy vegetables and spices contain antioxidants potentially reducing risk of many diseases.

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So, let’s begin the recipe…

Ingredients:-

Matki beans (moth) – 1.5 cup
White rice – 1 cup
Fresh Coriander and mint leaves paste – 1/2 cup
Spinach (Palak) – cup
Vegetables of choice finely chopped – 1 cup (Green beans, carrots, green chilli, green peas)
Onion finely chopped – 1 1/2 cup
Ginger garlic paste – 1 tbsp
Mustard oil or ghee – 2 tbsp
Cumin and mustard seeds – 1/2 tbsp
Pinch of Hing (Asafetida)
Bay leaf, cardamom, clove – 1
Turmeric, red chilli powder – 1/2 tbsp
Water – 500 ml

Preparation:-

Soak the matki beans overnight.
Soak white rice for 30 min before cooking.
Make a smooth paste of fresh coriander, mint leaves and green chilli.

Cooking method:-

Lets Heat 2 tbsp mustard oil or ghee in a cooker on a low flame. Once the oil is hot a little, crackle cumin and mustard seeds then add and slightly roast some bay leaf, cardamom, clove and pinch of hing.
Now add onion and sauté till it become golden. After that add turmeric, red chilli powder and roast a little.
Now add all the chopped veggies, soaked matki and rice into the cooker. Add salt and pepper as per your taste. Mix it well for 2 min. Add 500 ml water, cover it and take 3-4 whistles.
Once the khichdi is properly boiled, add half a cup of coriander and mint green paste and 1 cup chopped spinach. Stir it well and let it cook for 2-3 min. after that off the flame.

Your Nutritious Hariyali Matki Khichdi is ready. Serve it with raita and chutney.

Nutritional Value of Hariyali Matki Khichdi (per serving):-

Calories – 360kcal

Carbs – 39.7g

Protein – 15g

Fat – 6g

Fiber – 7.5g

Try this healthy recipe and let us know by commenting that how did you like it.

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How to make Healthy and yummy Sweet potato Coriander curry

By Kamna Dwivedi / Fitpiq Team, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Introduction:-

Healthy and yummy Sweet potato Coriander curry is a unique, very easy to make recipe that tastes good with less ingredients might already be in your kitchen. This is a weight loss and diabetic friendly recipe which gives a range of health benefits, it is rich in vitamin A, C, K, and B6, minerals like potassium, manganese, calcium and magnesium. Sweet potatoes and coriander are rich in antioxidants, also it helps in regulating blood sugar levels and blood pressure.

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Ingredients:-

Sweet potatoes (boiled, peeled and diced) – 2 medium
Coriander leaves (medium chopped) – 1.5 cup
Tomato (chopped) – 1 small
Green chilli – 2 small (adjust to taste)
Garlic – 2 cloves
Ginger – 1/2 inch
Onion (chopped) – 1 small
Cumin seeds – 1 tsp
Curd – 1/2 cup
Oil for cooking – 2 tbsp
Black pepper, Salt to taste

Preparation:-

Before start cooking, firstly boil the sweet potatoes and peel off and cut into cubes when it gets cold.
Marinate diced sweet potatoes in curd. Cover and rest for 10 min.

Method:-

Take a jar and add chopped coriander, tomato, green chilli, ginger, garlic, some salt and make a fine paste of it.
Heat 2 tbsp of cooking oil in a pan. Add cumin seeds and when it start to splutter, add chopped onion and sauté till it become pink in color. Now add green paste of coriander, 1 cup of water and more salt as per taste. Cover the pan and let it boil for 2 min.
Now add marinated sweet potatoes into the curry and add black pepper for seasoning. Stir it well for more 2 min. Cover it and off the flame.
Your Sweet potato coriander curry is ready to be served. Enjoy it with plain rice or chapati.
Have 2 servings of curry for desired results.

Macros of Sweet potato coriander curry:-

Calories: 361.6 kcal

Protein: 10.3g

Crabs: 35.7g

Fat: 18g

Fiber: 10g

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How to make Healthy Tofu Veggie Stew in Coconut Milk

By Kamna Dwivedi / Fitpiq Team, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Weight Loss Recipes, Winter Recipes

Introduction:-

Healthy Tofu Veggie Stew in Coconut Milk is a super nutritious recipe. It has variety of vegetables and goodness of coconut milk. This recipe has a lot health benefits as it is full of vitamins, minerals, healthy fats, essential amino acids and fiber which promotes gut health, also it gives you instant energy and satiety. It is easy to cook, super delicious and immunity booster pack.

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Ingredients:-

Tofu – 50 gm
Carrots – 1/2 cup
French beans – 1 cup
Broccoli – 1/2 cup
Bell papers – 1/2 cup
Lemon grass – 1/2 cup
Ginger grated – 1/2 teaspoon
Spring onions / red onions – 1/2 cup
Coconut Milk – 100 gm / 1 cup
Olive oil – 1 tbsp
Black pepper, oregano for seasoning
Salt to taste
Coriander leaves as garnishing

How to cook:-

Medium sized Chop spring onion, beans, broccoli and lemon grass. Cut bell pepper, carrots and tofu into cubes. (You can add any seasonal vegetable as per your choice or availability like – mushrooms, cauliflower, baby corns, sweet corns, potatoes or cabbage)
Heat the pan on a low flame. Add 1 tbsp olive oil. Firstly add and sauté onions and beans. Put a lid on it. Cook for 2 min.
Now add remaining vegetables- broccoli, carrots, grated ginger, bell pepper, crushed lemon grass and add salt as per your taste. cook for 4-5 min.
Next add coconut milk, tofu, oregano and black pepper. Stir it well for a while.
Turn off the flame. Garnish it with fresh coriander leaves.
Serve it hot and your Quick and healthy Tofu veggie stew in coconut milk is ready to eat. Enjoy every bite and boost immunity….

Nutritional Facts:-

Calories: 390 kcal

Carbs: 20g

Protein: 10g

Fat: 30g

Fiber: 9.7g

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HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE :

By Payal Tharani / Fitpiq Team, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

INTRODUCTION :

HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE is good for diabetic patients and bitter gourd is the most popular vegetable that helps treat Diabetes. So Bittergourd is always recommended by doctors and dietitians to consume it due to its ability to regulate glucose levels.

However, its bitter taste deters many individuals from including it in their diet. To address this, we have created a delicious bitter gourd juice recipe that is easy to make and enjoyable to drink. Give it a try and you may find incorporate it regularly into your diet plan. incorporating it regularly into your diet plan.

Did you know that bitter gourd is a great source of fibre and nutrients? It can actually help lower blood sugar levels, assist with weight loss, and even improve respiratory disorders. Maintaining a healthy body fat level is important for overall wellness and can help you achieve a fit and healthy lifestyle. for overall wellness and can help you achieve a fit and healthy lifestyle. and for overall wellness and can help you achieve a fit and healthy lifestyle.

Including Bittergourd in your diet is an initiative idea for your health, make sure to not have too much of it (2-3 bitter gourd in a day). having too much can cause diarrhoea and mild abdominal pain.

It may be worth considering incorporating these options into your dietary habits.

INGREDIENTS OF HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE :

Bitter gourd ( KARELA) – (2-3 medium size)
Himalaya pink salt/ salt according to your taste
Lemon- half tablespoon
Cold water (250ml)

METHOD TO MAKE HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE:

Firstly, wash the bitter gourd thoroughly and cut it into small pieces.
Afterwards, add karela 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 HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE is ready .. enjoy it and make your lifestyle beautiful and a little bit health conscious.
- MORE RELATED RECIPES: https://fitpiq.com/wp-admin/post.php?post=9363&action=edit

MACROS OF BITTER GOURD JUICE :

16 calories,

0.15 grams of fat,

0.93 grams of protein

2.6 grams of fibre.

If you’re looking for some quick and easy recipes, just let us know in the comments which type you’re interested in and we will come up with something that suits your needs. Your feedback is always valued. Thank you for reading and have a great day!

for more recipes:https://fitpiq.com/how-to-make-healthy-and-yummy-sweet-potato-coriander-curry/

How to make healthy and unique sesame broccoli chickpea

By Sneha Chopra / Healthy Recipes, Protein Rich Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:

Sesame broccoli chickpea recipe is a great lunch or dinner meal option in case if you want to reduce weight. Chickpea is an extremely good and healthy source of vegetarian or vegan protein. And adding broccoli as well as sesame seeds will improve its nutrients and add upto its fibre content as well other trace micronutrients.

Ingredients:

Chickpeas/ kabuli chana – 1 cup
Broccoli florets – 50g
Sesame seeds – 1 tablespoon
Onion finely chopped
Tomatoes finely chopped
Coriander
Lemon Juice – 1 squeeze
salt and pepper
Green chilly ( to taste)

Steps to make the above recipe:

Boil chickpea in a pressure cooker. Make sure to soak them overnight. Once the chickpeas are boiled, we can move ahead with preparing our vegetable mix.
Lets take 1 onion, 1 medium sized tomato and 1 green chilly. Finely chop all of them and mix them in a bowl which has chickpea in it. Make sure to drain excess chickpea water from the boiled chickpeas. You can also use this water later to make chickpea soup.
Add chopped coriander along with lemon juice. Now you can add salt and pepper to taste.
Mix of of this in the bowl and serve immediately for a good wholesome meal.

Macros:

1 Bowl of sesame broccolli chickpea salad has

511.3 Calories

76.9g Carbs

(61.5g net carbs)

15.2g Fat

20.2g Protein

Healthy and delicious Jain Chickpea pulao

By Krishna Modi / Healthy Recipes, Weight Loss Recipes

Healthy and delicious Jain Chickpea pulao is a delicious, Indian style chickpea and rice one-pot casserole. It is gluten-free, vegetarian, and so easy to cook in an instant pot or pressure cooker.

Healthy and delicious Jain Chickpea pulao is a one pot meal of rice, chickpeas, variety of vegetables and spices. It is also known as chole ka pulao, chana rice, chickpea rice or kabuli chana pulao. All these names describe a wholesome, packed with flavors, Indian style spicy rice casserole.

You can also try: https://fitpiq.com/how-to-make-steel-cut-oats-chickpea-pulao/ https://fitpiq.com/how-to-make-paneer-chickpea-kebab-at-home/

More reasons to love Chickpea pulao

Easy to pack
Gluten free and vegetarian
one-pot, wholesome, fulfilling
Perfect for lunch box or potluck
Instant pot and stovetop friendly recipe

Ingredients :

Ghee – 1tsp

Bay leaves – 2-3no.

Cumin seeds – 1 tsp

chopped carrot – 1 cup

Chopped capsicum – 1cup

Green chilly – 2-3 no.

Chopped cauliflower – 1 cup

Chopped cabbage – cup

Salt – Taste according

Chopped ginger – 1tbsp

Turmeric powder – 1/2 tsp

Coriander Powder – 1 tsp

Kashmiri red chilly powder – 1 tsp

Jeera powder – 1/2 tsp

Soaked basmati rice – 2 cup

Boiled chickpea – 2 cup

Chopped Coriander leaves – 1/2 cup

Method:

Firstly, take a pan in it add ghee, bay leaves, and cumin seeds. Sautéed for 1 min. Then add chopped carrot, capsicum, cauliflower, cabbage, green chilly and salt. Mix it, cover it and cook for 5-6 min. Then add chopped ginger, curd, turmeric powder, coriander powder, jeera powder and red chilly powder. Mix it properly. After that add washed and soaked rice and soaked and boiled chickpeas. Mix it well. After that add 1/2 cup water. Mix it, cover and cook for 30min. first 10min on high flame rest 20min on low flame. Garnished with coriander leaves. Chickpea pulao is ready to eat. You can enjoy in lunch as well as in dinner.

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Healthy and Nutritious bajra daliya for weight loss

By Krishna Modi / Healthy Recipes, Weight Loss Recipes

Healthy and nutritious bajra daliya is a delicious savory porridge made using bajra and lots of vegetables.

Bajra is a great grain to include in your everyday meals, as it is rich in Magnesium which promotes heart health. Healthy and nutritious bajra daliya is a delicious savory porridge made using bajra and lots of vegetables.

This bajra daliya is very nutritious, easy to make, and popularly made in the winter season.

This recipe also includes cauliflower, onion, tomato, mushroom, capsicum, so that vegetables in bajra daliya recipe increases the dish’s nutritional value considerably!

Bajra daliya can be served by itself or with a dollop of clarified ghee. I recommended serving this millet recipe with kadhi as an accompaniment, which is very popular combination in Rajasthan, India.

You can also try: https://fitpiq.com/how-to-make-dal-daliya-at-home/

Ingredients:

Ghee – 1tsp (approx. 5gm)

Chopped onions – 1 cup (approx. 10gm)

Grated ginger – 1/4 cup (approx. 5gm)

Chopped tomato – 1 cup (approx. 10gm)

Beans – 1 cup (approx. 10gm)

Cauliflower – 1 cup (approx. 10gm)

Mushrooms – 1 cup (approx. 10gm)

Capsicum – 1 cup (approx. 10gm)

Chopped red chilly – 1no.

Turmeric powder – 1tsp (approx. 2gm)

Coriander powder – 1tsp (approx. 2gm)

Salt – according to taste

Bajra daliya – 1 cup (approx. 30gm)

Water – 1-1.5 glass (approx. 150ml)

Dice paneer – 1 cup (approx. 20gm)

Coriander leaves – 1/2 cup (approx. 10gm)

Lemon juice – 1tsp (approx. 4-5 drops)

Method:

Firstly, take a pressure cooker, in it add ghee. Then add chopped onion, and grated ginger sautéed it properly. Then add finely chopped tomatoes, chopped beans, chopped cauliflower, chopped mushroom, chopped capsicums, red chilly, salt, and spices. mix it well. After that, add daliya and water in ration of 1:2. Mit it properly. Then covered it and pressure cook to 1 whistle.

After that, add sautéed paneer cubes, finely chopped coriander leaves, and add lemon juice.

Healthy and nutritious bajra daliya is ready to eat. You can enjoy this recipe in breakfast and dinner.

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Cabbage stir fry healthy & crunchy

By Meghana Anand / Weight Loss Recipes

Cabbage stir-fry recipe is very simple to make. Cabbage stir fry is made using only soy sauce in this and it brings out the natural sweetness in the cabbage.

This quick and simple cabbage Stir Fry has amazing flavors. Full of amazing health benefits and it is easy to prepare too. The beautiful color and fresh flavor of this dish will also entice even picky eaters. It can be served in lunch or dinner meals. The dish is vegan & gluten-free too.

Ingredients

1 tablespoon vegetable oil

2 cloves garlic, minced

450 gm shredded cabbage

1 tablespoon soy sauce

01 tbsp Chinese cooking wine (Shaoxing wine)

Serving 4 people

Method

Firstly, take a pan and heat vegetable oil in it over medium heat.

Then, add garlic to it and cook until it begins to brown in color. Furthermore, add cabbage and salt to it.

Well, cover it and cook for a few mins.

Let it shrink in size a bit. Keep stirring it in between.

In addition, pour in soy sauce.

Cook and stir the mixture for a few mins.

Now, increase the heat and cook & stir in Chinese cooking wine.

Further, cook and stir the mixture until the cabbage is tender, do not overcook the mixture. Little crunchy taste is delicious.

Finally, serve hot and enjoy!

It can be eaten like this only, or with chapati or rice.

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Lets make Baigan mangodi sabzi

By Meghana Anand / Health Tips, Weight Loss Recipes

Baigan mangodi sabzi is prepared with Baigan (eggplant) along with moong dal mangodi is one of the sabzis which can be prepared quickly and also taste amazing. Brinjal mangodi sabzi can be served with chapatti or rice.

It’s a popular dish in North India especially in the states of Rajasthan and Uttar Pradesh. Dried yellow lentil Nuggets/ Moong daal vadi/Mangodi are used to prepare this curry. Baigan is cooked with stir-fried mangodi, tomato, and a few basic Indian spices.

Ingredients

Brinjals – 1 (400 grams)

Mangodi – ¾ cup 150 gm

Tomato – 3 (paste)

Green chilly – 2 (paste)

Mustard oil – 2 to 3 tbsp

Green coriander – 3 to 4 tbsp (finely chopped)

Asafoetida – 01 pinch

Cumin seeds – ½ tsp

Ginger paste – one tsp

Garam masala – ¼ tsp

Red chilly powder – less than ¼ tsp or as per taste

Turmeric powder – one-fourth tsp

Coriander powder – 1.5 tsp

Salt – as per taste

Serving 4-5 people

Method

How to make Aloo Baingan Wadi Ki Subzi

Firstly, break each mangodi into 2 to 3 chunks.

Then cut the brinjals into small chunks and put them in water.

Furthermore, take a pan and add oil to it 2 tbsp. Then stir fry the mangodis on medium flame.

Well, keep stirring constantly and roast the mangodis till there is a little change in color.

Once the mangodis are roasted well, add ½ cup water to it.

In addition, put brinjals and salt in the kadhai also.

Cover and let it simmer.

Stir the mixture at regular intervals.

Meanwhile, in another pan, heat 1 to 2 tbsp oil in a kadhai and splutter cumin seeds.

Moreover, add asafoetida, ginger paste, turmeric powder, coriander powder, tomato-green chilly paste, red chilly powder, and some salt.

Now sauté the spices until oil leaving the edges of the masala is visible.

Then add 1 cup water and let it simmer. After a gentle boil in the gravy, add garam masala and cooked veggies into it.

Cover the sabzi and let it cook for 4 to 5 minutes.

Garnish it with coriander leaves.

Finally, serve and enjoy!

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