healthy breakfast

HOW TO MAKE RAGI MUDDE AT HOME?

Ragi mudde, a traditional South Indian delicacy, stands as a testament to the rich culinary heritage of the region. Made primarily from ragi flour, also known as finger millet, this nutritious dish holds a special place in the hearts and diets of many. Its preparation involves a simple yet meticulous process, where ragi flour is combined with water, salt, and a touch of ghee, then cooked to perfection. The result is a soft, dough-like consistency that is shaped into balls by hand. Ragi mudde is not only revered for its distinct taste and texture but also cherished for its health benefits, being rich in fiber, calcium, and other essential nutrients. Whether enjoyed on its own or paired with a variety of side dishes, ragi mudde remains a beloved staple, offering both nourishment and culinary delight.

INGREDIENTS:

  • 1 cup ragi flour
  • 2 cups water (divided)
  • 1/4 teaspoon salt
  • 1/2 teaspoon ghee

INSTRUCTIONS:

  • In a mixing bowl, take 2 tablespoons of ragi flour and add 1/4 cup of water. Mix well until there are no lumps. Set aside.
  • In a saucepan, bring 1.75 cups of water to a boil. Add 1/4 teaspoon of salt and 1/2 teaspoon of ghee to the boiling water.
  • Gradually pour the ragi mixture into the boiling water while stirring continuously to prevent lumps from forming. Stir until the mixture turns glossy.
  • Reduce the heat to low and gradually add the remaining ragi flour while stirring continuously to combine well. Let it cook on low flame for a few minutes.
  • Once the mixture thickens, spread it slightly in the saucepan and allow it to boil for about 5 minutes, stirring continuously to prevent any lumps from forming.
  • After boiling, reduce the heat to a simmer and cook for an additional 3 minutes, stirring continuously until the mixture becomes glossy and non-sticky.
  • Once the ragi mudde is cooked to the desired consistency, remove it from the heat and allow it to cool slightly.
  • Take enough portion of the mixture to form a ball and place it in a greased bowl. Shape it into a round ball.
  • Repeat the process with the remaining mixture to form additional balls.
  • Serve the ragi mudde with your choice of accompaniment and enjoy!

ONE RAGI MUDDE APPROXIMATELY CONTAINS:

  • Calories: 109 kcal
  • Carbohydrates: 22 grams
  • Protein: 2.5 grams
  • Fat: 0.25 grams

How to prepare Ragi cheela at home?

Ragi cheela, made from nutrient-rich ragi flour, offers numerous health benefits. Ragi, or finger millet, is packed with essential nutrients like calcium, iron, and dietary fiber, making it a valuable addition to any diet. The inclusion of vegetables further enhances its nutritional profile by providing vitamins, minerals, and antioxidants. This low-fat and gluten-free dish is not only delicious but also aids in weight management, promotes digestion, and helps regulate blood sugar levels. With its high protein content and slow-releasing carbohydrates, ragi cheela provides sustained energy and keeps you feeling full longer.

INGREDIENTS

  • Ragi flour: 1 cup
  • Water
  • Carrot grated: 1 medium sized
  • Cabbage: 1/4 cup
  • Beans: 1/4 cup
  • Capsicum: 1/4 cup
  • Green chillies: 2-3
  • Coriander leaves: 2 tablespoon
  • Chilli powder: 1/2 teaspoon
  • Salt to taste
  • Ghee: 1 teaspoon

INSTRUCTION

  • In a mixing bowl, add 1 cup of ragi flour. Gradually pour water while stirring continuously to avoid lumps until you achieve a smooth batter consistency similar to dosa or pancake batter.
  • Add grated carrot, finely chopped cabbage, beans, capsicum, green chilies, and chopped coriander leaves to the ragi batter.
  • Season the batter with chili powder and salt according to your taste preferences. Mix everything well to ensure the vegetables are evenly distributed throughout the batter.
  • Heat a non-stick pan or griddle over medium heat. Grease it lightly with oil.
  • Pour a ladleful of the ragi batter onto the pan and spread it evenly to form a thin circle.
  • Cook the cheela on medium-low heat until the bottom side turns golden brown and crispy. Flip it carefully using a spatula and cook the other side until golden brown as well.
  • Once both sides are cooked, remove the cheela from the pan and transfer it to a plate.
  • Repeat the process with the remaining batter to make more cheelas.
  • Serve hot ragi cheelas with chutney or yogurt.

One ragi cheela approximately contains:

  • Calories: 102kcal
  • Protein: 2.3g
  • Carbohydrates: 15.2g
  • Fats: 3.6g

For more recipes: Click hereHow to make soft ragi roti at home?

Quick and Nutritious Goji berry Snacks Recipes

Goji berries, hailed as a superfood, offer a plethora of nutritional benefits. Packed with antioxidants, they promote eye health and protect against age-related macular degeneration. High in vitamin C, they bolster the immune system, aiding in fighting off infections and reducing inflammation. Their rich content of fiber supports digestive health and helps regulate blood sugar levels, making them beneficial for weight management and diabetes prevention. Additionally, goji berries contain essential minerals such as iron, zinc, and selenium, contributing to energy production, hormone regulation, and overall vitality. Incorporating goji berries into your diet can enhance overall wellness and vitality.

HOW TO PREPARE EASY GOJIBERRY BALLS AT HOME?

Nutrient-packed bites combining goji berries with nuts and dates, these energy-boosting snacks are perfect for a quick pick-me-up, offering a delicious blend of flavors and textures.

INGREDIENTS:

  • Dates: 1 cup
  • Cashews: 2/3 cup
  • Goji berries (dried): ½ cup
  • Cocoa powder: ¼ cup
  • Coconut: 2 tbsp (optional)

INSTRUCTIONS:

  • In a blender, combine all ingredients until a thick, sticky dough forms.
  • Process the mixture once more after adding 1 tsp of warm water if it isn’t adhering together. If necessary, repeat until the required consistency is reached.
  • Using your hands, roll the dough into 10–12 balls, customizing the size as needed.
  • The balls can be kept in the freezer for up to two months or in the refrigerator for up to two weeks when stored in an airtight container.

One goji berry ball approximately contains:

  • Calories: 78kcal
  • Protein: 2g
  • Carbohydrates: 12g
  • Fat: 3.25g

How to prepare Goji berry smoothie?

A nutritious blend of ripe bananas and antioxidant-rich goji berries, this creamy beverage is bursting with vitamins and minerals, offering a delightful and refreshing taste experience.

INGREDIENTS

  • Ripe bananas: 2
  • Goji berries: 1 handfull
  • Cinnamon powder: 1/2 teaspoon
  • Oat milk or milk of your choice: 1 cup
  • Ice cubes (optional)

INSTRUCTIONS

  • Begin by soaking a handful of goji berries in a cup of water for about half an hour. This will help soften them and make them easier to blend.
  • Once the goji berries are soaked, drain them and set aside.
  • Peel and slice the very ripe bananas and place them into a blender. Add the soaked goji berries to the blender.
  • Sprinkle in half a teaspoon of cinnamon powder for a warm and aromatic flavor.
  • Pour in oat milk or your preferred choice of milk until it reaches your desired consistency. You can adjust the amount of milk based on how thick or thin you prefer your smoothie.
  • Blend all the ingredients until smooth and creamy.
  • Pour the smoothie into glasses and serve immediately for a refreshing and nutritious treat.

One glass of goji berry banana smoothie approximately contains:

  • Calories: 438kcal
  • Proteins: 10g
  • Carbohydrates: 94g
  • Fat: 7g

HOW TO PREPARE GOJI BERRY CHIA PUDDING AT HOME?

Goji Berry Chia Seed Pudding is a wholesome blend of nutritious chia seeds, antioxidant-rich goji berries, and creamy almond milk, offering a delicious and filling treat packed with essential nutrients.

INGREDIENTS:

  • Chia seeds: 1/4 cup
  • Almond milk (or any other milk of your choice): 1 cup
  • Brown sugar (adjust to taste): 1 tablespoons
  • Vanilla extract: 1/2 teaspoon
  • Goji berries: 1/4 cup
  • Optional toppings: fresh berries, sliced bananas, shredded coconut, chopped nuts

INSTRUCTIONS:

  • In a mixing bowl, combine chia seeds, almond milk, honey, and vanilla extract. Stir well to ensure that the chia seeds are evenly distributed.
  • Let the mixture sit for about 5 minutes, then stir again to prevent clumping. This allows the chia seeds to absorb the liquid properly.
  • Gently fold in the goji berries into the mixture.
  • Cover the bowl and refrigerate the mixture for at least 2 hours, or preferably overnight. This allows the chia seeds to fully expand and create a pudding-like consistency.
  • Once the pudding has been set, give it a good stir to break up any clumps and distribute the goji berries evenly.
  • Top with your favorite toppings such as fresh berries, sliced bananas, shredded coconut, or chopped nuts.

Goji berry pudding approximately contains:

  • Calories: 345kcal
  • Protein: 11g
  • Carbohydrates: 46g
  • Fat: 11.5g

For more recipes: Click herehttps://fitpiq.com/foxtail-millet-mix-veg-soup/

How to make soft ragi roti at home?

Ragi roti is a nutritious flatbread made from ragi flour, also known as finger millet flour. It’s a popular
dish known for its health benefits and unique taste. The dough is prepared by combining ragi flour
with water, ghee, and salt, then rolled into thin chapatis and cooked on a griddle until golden brown.
The addition of ghee enhances the flavor and texture of the rotis. Ragi roti can be enjoyed with
various accompaniments such as chutney, curry, or yogurt.

Ingredients:

  • 1 cup Water
  • 1 tbsp Ghee
  • 1 tbsp Salt
  • 1 cup Ragi Flour

Instructions:

  • Heat water in a pan, then add ragi flour, ghee, and salt, mix thoroughly to create a dough. Once removed from heat, knead gently until smooth.
  • Cover the dough and let it rest for 10 minutes to allow the gluten to relax.
  • Divide the dough into small portions and roll each portion into thin chapatis.
  • Heat a tawa or griddle over medium flame and cook the rotis on both sides until lightly browned.
  • Spread a little ghee on the cooked ragi rotis and serve them hot with your favorite side dish.

Ragi roti contains approximately:

  • Calories: 80kcal
  • Protein: 2.5g
  • Carbohydrates:5 g
  • Fat: 4g

For more recipies: Click herehttps://fitpiq.com/how-to-make-tasty-beans-and-vegetable-wrap/

HOW TO PREPARE GOLDEN MILK KEFIR

Kefir golden milk blends the probiotic richness of kefir with the warming, anti-inflammatory properties of turmeric. This nutritious beverage is often made by combining kefir with turmeric, ginger, honey, and spices, creating a creamy, vibrant drink celebrated for its potential health benefits and deliciously unique flavor profile.

INGREDIENTS FOR GOLDEN MILK KEFIR :

  • 1 cup of fermented milk kefir
  •  1/2 tablespoon coconut oil
  • 1/2 tablespoon raw honey
  • 1/2 teaspoon of the prepared turmeric paste (1/4 cup water, 1/16 cup extra virgin coconut oil; 1/8 cup Golden Milk blend or make your own blend using 1/8 cup turmeric powder; 1/4 teaspoon ground black pepper)

INSTRUCTIONS GOLDEN MILK KEFIR :

Prepare the turmeric paste:

  • In a pan, combine the Golden Milk blend or turmeric and water. Heat gently and whisk until it thickens to a paste (approximately 5-10 minutes).
  • Once thickened, add the ground black pepper and coconut oil. Stir continuously to ensure all ingredients are mixed properly.
  • Allow the paste to cool and then store it in the refrigerator for up to 3 weeks.

Make the golden kefir:

  • In a blender, combine 1/2 teaspoon of the prepared Golden Milk or turmeric paste with fermented milk kefir, coconut oil, and honey.
  • Blend until smooth and well combined.
  • Transfer the golden milk kefir to a storage container and store it in the refrigerator for 1-2 weeks.

Golden milk kefir contains approximately:-

Calories: 202

Protein: 10g

Carbohydrates: 20.5g

Fat: 10g

For more recipes: Click herehttps://fitpiq.com/how-to-prepare-sourdough-bread-at-home/

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How to Make Tasty Mushroom Quinoa Pulao

This Dish is Rich in protein and dietary fiber, B vitamins and dietary minerals in amounts greater than in many grains It has a higher amount of all essential amino acids.

Quinoa is a super-healthy food that you must adopt in your daily life.This Is Gluten free dish,super tasty and easy to cook.This dish is rice replacement dish.

It is vegan, gluten-free and one of the simplest one-pot meals ready in under 30 minutes.

It helps to lower cholesterol and control blood sugar levels.

Ingredients :-

1.Oil -2 tsp

2.Garlic,crushed-2 cloves

3. Onion, diced-1 small sized

4.Quinoa, cooked 1/2 cup

5.Mushrooms-1 cup

6. Coriander, chopped -1 tbsp

7. Lemon juice-1 tbsp

8.Salt -to taste

9.Black pepper powder to taste

10.Walnuts toasted-1/4 cup

Serving Size: 1 Bowl

Procedure:

  • Firstly Heat oil in a pan and saute garlic and onions.
  • Add mushrooms and season with salt and black pepper powder.
  • Cook for five minutes until the mushrooms are soft.
  • Add coriander and toasted walnuts
  • Toss in the quinoa and mix well.
  • Squeeze lime juice before serving.
  • Serve Hot

Nutritional Value Of Mushroom Quinoa Pulao

Carbs-17 gm
Fat- 5gm
Protein-3.5 gm
calories-124 cal

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HOW TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG) ; The low-glycemic index bread without eggs has an effect on blood sugar levels, and this form of bread is known as low-glycemic index bread without eggs. The low-glycemic index bread without eggs just takes 30 to 45 minutes But processed bread has a higher glycemic index than the other breads that contain carbohydrates. However, there are differences in bread types. Whole-grain breads are generally lower on the glycemic index and higher in minerals and fiber.

  • Blood sugar levels: People with diabetes or those trying to avoid blood sugar spikes can benefit greatly from low-glycemic bread, which helps to keep blood sugar levels consistent. It avoids blood sugar spikes and crashes by slowing down the digesting process, which results in more even energy levels throughout the day.
  • Nutritional value: This low-glycemic bread may contain wholesome ingredients like seeds, nuts, or lentils.
  • Digestive well-being: Low-glycemic bread’s high fiber content helps to maintain a healthy digestive system and ward off constipation.
  • Weight control: Eating bread with a low glycemic index can help maintain a healthy body weight. Its increased fiber content and slower rate of digestion make you feel satisfied for longer, which lowers the chance of overeating and encourages more control over your appetite.

INGREDIENTS TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

  • Almond Flour : 1/2 Cup
  • Ground Flax Powder : 1/4 Cup
  • Coconut Flour : 1 Cup
  • Psyllium Husk : 1/3 Cup
  • Chia Seeds : 2 Teaspoon
  • Baking powder : 1 Teaspoon
  • Salt : 1/2 Teaspoon
  • Olive Oil : 2 Tablespoon
  • Apple Cider Vinegar : 2 Tablespoon
  • Lukewarm Water : 2 ¼ Cups

METHOD TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

  • Firstly turn the oven on to 350°F (180°C); fan mode is more efficient and quicker or bake using the standard mode.
  • Measure all your ingredients carefully in grams and mix all the dry ingredients together in a large mixing bowl and add apple cider vinegar and lukewarm water (cold water won’t activate the fiber in the flour, and the ingredients won’t bind)
  • Mix initially with a spoon. As you proceed, it will become less liquid. The dough is moist, and work the dough with your hands, pressing and squeezing it until a ball is formed. Therefore, we will get final product.
  • To allow the fiber to absorb all the water and keep the ingredients together, form a ball of dough and place it on the worktop for ten minutes.
  • Now Roll into a bread loaf form. Avoid pressing the dough too firmly and Line the prepared loaf pan with parchment paper and place the bread there.
  • If there are cracks in the top, you can repair them by moistening your fingertips with water and rubbing the bread’s surface. Optionally garnish with 1 tablespoon of sesame or poppy seeds.
  • For 45 minutes, bake on the lowest rack in the oven. On the other hand, bake for an additional 15 minutes on the middle rack. If the loaf begins to turn brown, you can cover it with a sheet of foil.
  • To test the bread’s texture, stick a skewer in the center. It should come out mostly or entirely free of crumbs.
  • After that take it out of the oven and let it cool for an hours on a rack and hence low-glycemic index bread is ready.
  • At Last serve directly as sandwich bread topped with cheese, butter, avocado, spinach, lettuce, or chicken.

MACROS (1 SLICE OF BREAD)

Protein : 2.6g

Fat : 2.1g

Carbohydrate : 3.6g

Calories : 68kcal

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Blueberry-Strawberry Smoothie

Blueberry-strawberry smoothie includes simple ingredients like frozen strawberries, blueberries, and almond flour used to make this refreshing drink. Cream or Greek yogurt adds a pleasing texture. It tastes incredible—thick and creamy. If you add paneer or cheese to it, it can be a great post-workout drink for you as well. The term “smoothie jar” refers to a smoothie that is essentially served in a jar, has a significantly thicker consistency, colorful and flavorful.

Today’s strawberry blueberry smoothie is going to become your new favorite smoothie recipe if you enjoy fruity, satisfying, and nutrient-dense drinks with a short, simple ingredient list! Breakfast in a Blueberry-strawberry smoothie is perfection. It’s attractive, tasty, and has the “Smoothie effect,” which is the excitement of opening a jar to find hidden wealth. They are typically topped with an abundance of your preferred toppings, ranging from something as soft as a berry or banana to something as crispy as almonds or seeds. Smoothie Jar make a nutritious breakfast option for the morning and are simple, quick, and easy to make.

Benefits –

  1. Superfood for health
  2. Anti-inflammatory function
  3. Boosts immunity
  4. Reducing the risk of high blood pressure
  5. To prevent being overweight
  6. Efficient in preventing cancer
  7. Excellent in terms of mental capacity
  8. Slow down aging process of human brain
  9. Protecting the urinary tract from infection

Ingredients –

  • 2-3 Tablespoons of thick cream,
  • 6-7 Blueberries
  • 4-5 Strawberries
  • Stevia to taste
  • 1 Spoon Almond flour
  • Water (Required amount)

Preparations –

  • In a high-powered blender, add almond milk first
  • Add cream, blueberries, and strawberries after that.
  • Blend it till smooth and add a little extra milk or water to your smoothie if you’d like it to be thinner add a couple ice cubes if that’s how thick you like your smoothie.
  • Pour, appreciate the taste, and relish the fact that something this healthy can also taste this delicious.

Macros (per serving) –

  • Calories: 184 kcal
  • Protein: 5 grams
  • Carbohydrates: 27 grams
  • Fat:  5.3 grams

For more recipes: Click here https://fitpiq.com/how-to-make-ragi-idiyappam/

How to Make Healthy green juice/ smoothie

Green smoothies are quick and easy healthy nutrition dense drink packed with antioxidants and immune-boosting nutrients.

Green smoothies are a great way to incorporate leafy greens into your diet. These greens are a rich source of vitamins and minerals and are most nutritious.

Green smoothies can be loaded with vitamins and minerals such as Vitamin A, C, and K, folate, and zinc that boost the immune system, which keeps the body healthy.

Its helps in reducing cholesterol,good for heart health and for skin and hair .

Its helps in better digestion,boost the immunity.

It work as meal replacement drink

Procedure

1 Water-1 cup

2.Spinach, chopped -1 cup

3.Green Apple, chopped -1 cup

4.Avocado chopped -1 cup

5 Lemon juice-1 tsp

6.Cucmber chopped-1 cup

7.Celery (optional)-1 cup

Serving Size: 1 Glass

Procedure:

  • Place all the ingredients into a blender and blend until smooth.

Nutritional Value Of Green smoothie

Carbs-38 gm
Fat- 1gm
Protein-2 gm
calories-164 cal

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How to make Healthy Bajra Chilla

 Bajra is an extraordinary health food, rich in iron and the highest plant-based source of calcium. It also contains essential minerals and a good amount of protein, making it excellent for maintaining strong teeth and bones.

It can help lower your total cholesterol and lower the blood sugar.

Ingredients –

  1. Bajra flour-1 cup
  2. Pumpkin, grated-1/4 cup
  3. Oil-2 tsp
  4. Cumin seeds-1/2 tsp
  5. Garlic, chopped-1/2 tsp
  6. Green chilies-chopped to taste
  7. Tomato chopped1 tbsp
  8. Onion chopped1 tbsp
  9. Coriander leaves chopped
  10. 2 tbsp Black pepper powder
  11. 1/2 tsp Salt to taste

Serving Size: 1

 Procedure:

  • Firstly Heat the pan, add 1 tsp of oil in a pan.
  • Now Add cumin seeds and saute for 30 seconds.
  • Then add garlic, onions, green chilies, tomatoes and grated pumpkin.
  • Saute for 3-4 minutes till the pumpkin and other vegetables get softs.
  • Then add salt and black pepper powder in it and saute for another 1 minute. Keep pumpkin mixture aside. 
  • In a a Big Bowl add bajra flour, pumpkin mixture and chopped coriander leaves.
  • Mix it well, then add required water and make a smooth batter.
  • Heat pan and drizzle oil over it.
  • Regulate the heat to medium flame. Mix the batter well and pour 1 ladle full of batter.
  • Add 1/2 tsp of oil around the edges. Cook until the base is firm and set well. Flip it.
  • Cook on the other side as well, pressing out gently with a spatula.
  • Cook on medium flame, until the chilla is brown on both sides.
  • Serve hot with green chutney.

Nutritional Value Of Bajra Chilla

Carbs-9 gm
Fat- 3 gm
Protein-2 gm
calories-70 cal

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