healthy breakfast

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 Ragi Idlis?

By / Health Tips

Ingredients:

  • 1/4 cup ragi flour
  • 1/4 cup semolina (suji)
  • 1/4 cup water
  • Salt to taste
  • 2 teaspoons oil
  • 1/2 teaspoon urad dal (split black gram)
  • 1/4 teaspoon cumin seeds
  • 1/4 teaspoon mustard seeds
  • A pinch of asafoetida (hing)
  • 1 green chili, finely chopped
  • 1/2 inch ginger, grated
  • 4-5 curry leaves
  • 1 teaspoon Eno fruit salt
  • 1 medium-sized onion, sliced
  • 1/2 capsicum, sliced
  • 1 tablespoon sambar masala
  • Salt to taste
  • Lemon juice, as needed

Instructions:

  1. In a mixing bowl, combine ragi flour, semolina, water, and salt. Mix well to form a smooth batter. Set aside.
  2. Heat oil in a small pan. Add urad dal, cumin seeds, and mustard seeds. Let them splutter.
  3. Add asafoetida, green chili, ginger, and curry leaves to the tempering. Saute for a minute and then remove from heat.
  4. Pour the tempering into the ragi batter and mix well. Cover the batter and let it rest for 15 minutes. If the batter thickens, adjust the consistency by adding water as needed.
  5. Meanwhile, grease idli plates with oil. Boil water in a steamer.
  6. Just before steaming, add Eno fruit salt to the ragi batter and mix gently.
  7. Pour the prepared batter into the idli molds. Place the molds in the steamer and steam for 10-12 minutes on high heat.
  8. Once done, switch off the heat and let it sit for 5 minutes before opening the steamer lid.
  9. After 5 minutes, remove the lid and let the idlis cool slightly. Using a wet spoon, scoop out the idlis from the molds.
  10. In a separate pan, heat a little oil. Add sliced onion and capsicum. Saute for a few minutes until they are slightly softened.
  11. Add sambar masala, salt, and lemon juice to the sauteed veggies. Mix well.
  12. Serve the hot ragi idlis with the sauteed veggies on top.

One serving of ragi idli approximately contains:

  • Calories: 170Kcal
  • Protein: 4g
  • Carbohydrates: 21g
  • Fat: 7g

For more recipes: Click hereHow to make healthy ragi Upma

HOW TO MAKE RAGI MUDDE AT HOME?

By / Health Tips

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?

By / Health Tips

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

By / Health Tips, Healthy 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?

By / Health Tips

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

By / Health Tips, Healthy Recipes

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/

If you are facing issues in dropping your weight, please take this free-body type assessment: Click herehttps://fitpiq.com/wp-admin/post.php?post=10376&action=edit

How to Make Tasty Mushroom Quinoa Pulao

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

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

If you are facing issues in dropping your weight, Please take this free-body type assessment: Click here.

HOW TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

By / Health Tips

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

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

For more information click here.

How to make Almond Milk using Almond Butter

Blueberry-Strawberry Smoothie

By / Health Tips

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/