healthy breakfast

How to make Delicious High Protein Sprouts Tikki

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

Introduction:-

This Delicious High Protein Sprouts Tikki is a flavorful and full of nutrition recipe. Certainly, Sprouts are an excellent source of plant based protein which provides essential amino acids that help in muscle growth, repair and overall body functioning. It is high in dietary fiber which improve the digestion and metabolism, it detoxify toxins from our body and helps to maintain healthy cholesterol levels. This sprouts gives satiety (feeling of fullness), and it can be beneficial for weight management too.

This recipe can give you a yummy twist of eating boring sprouts in a new way. Sprouts Tikki is healthy made by sprouts are a favorited among the fussy eaters. This is an easy-to-make and yummy snack recipe which is cooked with sprouted moong and black chana, sprouted fenugreek seeds, gram flour or besan and roasted peanuts.

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Ingredients:-

  1. Mixed sprouts (moong beans, black chana, methi seed sprouts) – 1 cup
  2. Grated paneer – 1/2 cup
  3. Besan for binding – 1 tbsp
  4. Small Onion chopped – 1/2 cup
  5. Roasted peanuts – 2 tbsp
  6. Coriander leaves – 1/2 cup
  7. Ginger garlic paste – 1 tbsp
  8. Cumin seeds – 1 teaspoon
  9. Coriander powder – 1 tbsp
  10. Green chilli – (adjust to taste)
  11. Oil for greasing or shallow fry (no oil required if you are air frying)
  12. Salt to taste

Preparation:-

  • Firsly wash the lentils (moong and black chana) thoroughly.
  • Saok both the lentils and fenugreek seeds separately for 7-8 hour or overnight.
  • Once you’ve soaked lentils and seeds started the germination process, Tie the knot and tighten the cloth and keep it in the bowl in a corner overnight for a minimum of 12 hours or till they start sprouting.

Method:-

  • First of all, take a mixer jar, combine the mixed sprouts into the jar.
  • Now add green chilli, ginger garlic paste, cumin seeds, roasted peanuts, coriander leaves and salt to taste into the jar.
  • Blend all together (do not add water in mixture). Mix everything thoroughly.
  • After that, pour all the mixture of jar into a bowl. Now, add finely chopped onion, 2 tbsp besan and grated paneer. Mix everything thoroughly. Now grease some cooking oil on your hand and shape each portion into a tikki.
  • Heat a small amount of oil in a pan. Place all the tikki once it hot. Now let it cook until they are golden brown on both sides, turning tikkis accordingly to ensure even cooking.

Macros of approx. 4 Sprouts Tikkis (per servings):-

Calories: 200 kcal

Protein: 10.2 g

Carbohydrate: 18.2 g

Fats: 17.8 g

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How to make Overnight soaked Oats with Nut and Fruits

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

Introduction:-

This is Overnight soaked Oats with Nut and Fruits. If you love healthy breakfast options and don’t want to do a whole lot of work in the morning ? This Overnight oats with Nuts and Fruits recipe is the best option to you. It’s honestly one of the easiest no cook breakfast option, that will leave you with healthy grab and go breakfast. And the fun part is that it is endlessly customizable.

It is high in soluble fiber, beta glucan which has numerous benefits. This helps to reduce cholesterol and blood sugar levels. Overnight oats has low glycemic index, it promotes healthy gut bacteria and increases feeling of fullness.

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Ingredients:-

  1. Rolled oats – 1/2 cup
  2. Chia seeds – 1 tbsp
  3. Peanut butter (optional) – 1 tbsp
  4. Nuts (cashew, almonds, walnuts) – 1/3 cup
  5. Milk – 1 cup
  6. Jaggery powder – 1 tbsp
  7. Fruits (as per your choice) chopped – 1 cup
  8. Pumpkin seeds – 1/2 tbsp

Method:-

  • Take rolled oats in smoothie jar (use 16 ounce mason jar with a screw lid). Now add chia seeds, milk along with nuts.
  • Soaked this mixture overnight in the fridge. (in winter no need to store in fridge)
  • In the morning, take out your oats jar from the fridge. Allow the mixture to be at normal temperature.
  • After that, Add some peanut butter, maple syrup or honey into oats. Now add freshly chopped fruits as per your choice. Mix all together nicely.
  • Now garnish it with pumpkin seeds or sunflower seeds.

Your quick and yummy Overnight oats with fruits and nuts are ready to served. Start your day with this instantly made breakfast option with goodness of health.

Macros of Overnight Oats with Nuts and Fruits:-

Calories: 350 kcal

Carbohydrates: 45.7 g

Protein: 15.6 g

Fats: 14.5 g

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Let’s make Protein Rich Kala Chana Dosa

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

Introduction:-

This is Protein Rich Kala Chana Dosa recipe. Dosa is one of the most loved breakfast, there is no doubt about it. However, there are many variations in dosa. But this dosa is unique and highly nutritious from others, because it is made my desi Kala chana which easily available in everyone’s kitchen. Now let’s talk about its benefits:-

– It is made by black chickpea is also known as kala chana in India, Kala chana is good source of plant based protein. So, it is a great option for vegetarians. It has fiber and essential micro nutrients like – iron, zinc, magnesium and vitamin B group. This dosa is a great option for diabetic patients, and who wants to weight loss. It gives you feeling of fullness.

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Ingredients:-

  1. Kala chana – 1 cup
  2. Rava – 1/2 cup
  3. Curd – 2 tbsp
  4. Green chilli – 2 small
  5. Ginger – 1/2 inch
  6. Coriander leaves – 20 gm
  7. Cumin – 1 tsp
  8. Black pepper – 1/2 tsp
  9. Pinch of Hing
  10. Salt to taste
  11. Cooking oil – 1 tbsp
  12. Water as required

Method:-

  • Firstly, Soak kala chana overnight or 7-8 hours.
  • Take a jar. Add Kala chana, salt and all the ingredients are mentioned. Now blend all material together by adding some water and make a smooth batter. Keep it aside for 15 min.
  • Heat a tawa or non stick pan on a low flame. Grease some oil on the pan. Pour the batter and gently spread the batter starting from the center and moving outwards. Spread some oil on dosa.
  • When the dosa is getting roasted, flip it slightly. Cook from the side.
  • When the dosa has nicely light browned from the both side. Now fold it and bring it to your plate

Your Protein rich kala chana dosa is ready. Serve it hot with tomato chutney or green chutney.

Macros of Kala Chana Dosa:-

Calories: 300 kcal

Carbohydrate: 40 g

Protein: 10 g

Fat: 5 g

Fiber: 10 g

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How to make Wholesome Barnyard Vegetable Millet Idli recipe

By / Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes

Introduction:-

Wholesome Barnyard Vegetable Millet Idli recipe is a wholesome recipe. It is a boon for those who are gluten allergic and heart patients. This recipe has majority of benefits. why ? because it is made by Barnyard millet. Barnyard millet also known as Sanwa rice is a wild seed, not a grain. It is a gluten free, rich in minerals and vitamins, low in carbohydrate, So this is definitely a weight loss and diabetic friendly recipe.

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Ingredients:-

  • Barnyard Millet – 1 cup
  • Urad dal (white) – 1/2 cup
  • Thick Poha/flattened rice – 1/4 cup
  • All vegetables(finely chopped) – 1 cup including all (Carrots, green beans, capsicum, coriander leaves, green peas). Add as per your choice or availability.
  • Fenugreek seeds – 1/2 tbsp
  • Baking soda – 1/3 tsp (if required)
  • Black pepper and Salt to taste
  • Cooking oil for greasing.

Preparation:-

  • Wash the Barnyard millet and urad dal thoroughly. Add fenugreek seeds, some water and soak it for about 4-5 hours.
  • Drain the water and grind all soaked material into a smooth paste by adding a little water (make sure not to add too much of water). Consistency should be thick as rice idli batter. Add salt, allow the batter to ferment overnight for 7-8 hours.

Cooking Method:-

  • In the morning, firstly soak the poha for 15 min.
  • Now finely chop all the vegetables as per your choice.
  • When the batter is nicely fermented, add all veggies and black pepper into the batter and mix well.
  • Prepare idli steamer by adding some water, allow it to boil for steaming, grease the idli trays with some cooking oil. Pour the batter into them and start steaming for about 4-5 min on a medium flame.
  • After 4-5 min check idli if it is looking fluffy, remove all idli from steamer.

Your Vegetable barnyard millet idli is ready to be served, enjoy it with sambhar and coconut/peanut/tomato chutney.

Tip:-

Fermentation is a healthy process. It helps in improving digestion and improving gut health by producing good bacteria like probiotics.

But If you wish to make this recipe more quickly, soak the millets, urad dal and fenugreek seeds overnight. In the morning, make a smooth paste, add 1/3 tsp of baking soda for quick fermentation.

Macros:

Calories: 80kcal

Carbs: 15g

Fat: 2g

Protein: 3g

Fiber: 3g

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How to make choco-nut protein smoothie

By / Breakfast Recipes, Dessert, Health Tips, Healthy Breakfast Recipes, Potassium Rich food and recipes, Smoothies

Method to prepare smoothie

The Choco-Nut Protein Smoothie is a delightful blend of natural ingredients carefully selected to offer a burst of flavors and nutritional benefits. We start by soaking raisins, cashews, and dates, making them softer and easier to blend into a smooth, velvety consistency. Then, we can also combine these soaked ingredients with roasted chickpeas, roasted peanuts, and roasted flax seeds to provide a satisfying crunch and an added boost of texture.

A ripe banana adds natural sweetness and creaminess to the smoothie, while a touch of unsweetened cocoa powder brings a rich chocolate flavor that perfectly complements the nutty undertones. A hint of cinnamon powder adds warmth and depth to the taste profile, making this smoothie a comforting treat any time of the day.

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Ingredients to make choco-nut smoothie

  • Roasted chickpea -1 tsp
  • Roasted peanut -1 tsp
  • Cashew-5
  • Raisins- 1 tsp
  • Dates-2
  • Roasted flax seed-1/2 tsp
  • Banana-1
  • Unsweetened cocoa powder-1 tbsp
  • Cinnamon powder-1/4 tsp
  • Plant based protein-20g

Methods to make smoothie

Wash the raisins, cashews, and dates, chickpea, peanut and raisins and soak them in water overnight. This will help soften them and make them easier to blend.

Once the raisins, cashews, and dates and other item are soaked, now drain the water and add them to the blender.

Peel the ripe banana and break it into chunks. Add the banana pieces to the blender as well.

Sprinkle the unsweetened cocoa powder and cinnamon powder over the other ingredients in the blender.

Pour in the almond milk (or your preferred plant-based milk) or water to the blender.

If you like your smoothie to be cold and refreshing, you can add a few ice cubes to the blender.

Now, u can blend all the ingredients until you achieve a smooth and creamy consistency. If the smoothie seems too thick, you can add more almond milk or water to adjust the consistency.

Once the smoothie is well-blended and meets your taste preferences, pour it into a glass.

Optionally, you can garnish the smoothie with a sprinkle of roasted flax seeds or crushed roasted peanuts on top.

Your Choco-Nut Protein Smoothie is now ready to enjoy! This smoothie is not only delicious but also packed with protein and nutrients from the plant-based ingredients. It’s a perfect way to fuel your day or post-workout recovery.

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How to make Healthy Tofu Veggie Stew in Coconut Milk

By / 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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Shirataki noodles

How to make low carbs shirataki noodles

By / Breakfast Recipes, Celiac Disease, Health Tips, Healthy Breakfast Recipes

Low carbs shirataki noodles are a type of Japanese noodle that manufacturers produce from the root of the konjac yam.Furthermore, these long, white, translucent carbs shirataki noodles are known for their unique texture that is slightly chewy and gelatinous Many people describe the texture of shirataki noodles as being similar to that of rice or glass noodles.

Moreover, due to their neutral flavor, shirataki noodles can easily absorb the flavors of other ingredients, making them an incredibly versatile ingredient that can be used in a wide variety of dishes.

Furthermore, those who follow low-carb or low-calorie diets often choose shirataki noodles due to their remarkably low carbohydrate and calorie content. Additionally, shirataki noodles are high in fiber and are gluten-free, making them a suitable option for individuals with celiac disease or gluten intolerance. Lastly, shirataki noodles are a good source of both calcium and iron, further adding to their nutritional value.

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Ingredients

  • 1 package of shirataki noodles
  • 1 tablespoon oil
  • 1 clove of garlic, minced
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1/4 teaspoon black pepper
  • 1 cup of mixed vegetables (such as bell peppers, mushrooms, and spinach)
  • Chopped green onions (optional).

Instructions to make shirataki noodles

  • Open the package of shirataki noodles and drain them in a colander. Rinse them well under running water for 1-2 minutes to remove any unwanted flavors.
  • Put the noodles in a pot of boiling water and cook for 2-3 minutes. Drain the noodles and rinse them again under cold water.
  • In a large pan, heat the oil over medium-high heat. Add the garlic and red pepper flakes (if using) and cook for 30 seconds.
  • Add the mixed vegetables to the pan and stir to combine.Now, cook for 3-4 minutes, until the vegetables are tender.
  • Add the cooked shirataki noodles to the pan and stir to combine.
  • Add soy sauce, sesame oil, and black pepper. Stir well to coat the noodles and vegetables.
  • Serve hot and garnish with chopped green onions (if using).

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Steel cut oats khichdi

How to make steel cut oats khichdi

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

Steel-cut oats khichdi is a healthy and delicious dish that combines the benefits of steel-cut oats, lentils, and vegetables. With its high fiber content, this dish promotes digestion, satiety, and healthy cholesterol levels. Moreover, it’s worth noting that lentils and oats are not only delicious but also incredibly nutritious. To elaborate, both of these ingredients are rich sources of protein, fiber, magnesium, zinc, vitamin B-6, and iron, all of which are critical for maintaining optimal health.

Additionally, it’s important to note that oats khichdi has a low glycemic index, making it an ideal food choice for individuals who are trying to manage their blood sugar levels. It is slowly absorbed in the body, causing a gradual rise in blood sugar levels, making it an ideal meal for those who are conscious of their blood sugar levels.

By incorporating khichdi into your diet, you can enjoy a hearty and delicious meal while also benefiting from its many nutritional factors. With its high fiber and protein content, it is an excellent option for those looking for a healthy and satisfying meal.

All things considered, steel-cut oats are a nutrient-dense and delicious ingredient that can provide numerous health benefits when incorporated into a balanced diet.

So, if you’re looking to improve your overall health, why not try incorporating steel-cut oats into your meals and snacks?

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Ingredients

  • 1/2 cup stel cut oats
  • 1/2cup yellow moong dal
  • 1/2 tbsp olive oil
  • 1tsp mustard seeds
  • 1 tsp green chilli (chopped)
  • 2 chopped garlic (optional)
  • 1tsp ginger ( chopped)
  • 6-8 curry leaves
  • 1/2 tsp turmeric powder
  • 1/2 tsp chilli powder
  • 1/2 tsp cumin powder
  • 2-3 cup hot water
  • Salt to taste

Method to prepare steel cut oats khichdi

  • Soak moong dal in water for 30 minutes.
  • Heat oil and mustard seeds.
  • After spluttering, add green chilli, garlic, ginger, curry leaves, turmeric powder, chilli powder, cumin and coriander powder. Saute for few seconds.
  • Add steel cut oats and moong dal. Saute fr few minutes again.
  • Now add hot water and salt. Pressure cooker for 2-3 whistles.
  • Serve hot with dahi or mint chutney.

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Steel cut Oats kheer

How to make steel cut oats kheer

By / Breakfast Recipes, Dessert, Festival Recipes, Healthy Breakfast Recipes

Steel-cut oats kheer is gaining popularity as a healthier alternative to traditional rice kheer. One of the advantages of using steel-cut oats in kheer is that they are much lower in glycemic index than rice, making it a healthier option for those who are conscious about their blood sugar levels. Moreover, steel-cut oats are rich in fiber, protein, and essential nutrients such as iron, magnesium, and zinc.

Additionally,it can be customized to suit individual tastes and preferences. The cook can add fruits such as raisins, chopped almonds, or even sliced bananas to the mixture for a burst of flavor and nutrition. Some people also prefer to use alternative sweeteners like honey or maple syrup in place of sugar for a healthier and natural sweetness.

In conclusion, steel-cut oats kheer is a healthy and delicious dessert that is easy to prepare and versatile enough to suit different palates.

It provides a sweet treat without compromising on health or nutrition, making it a great option for those who are looking for a guilt-free dessert.

Steel-cut oats kheer offers several health benefits, making it a nutritious dessert for those who want to indulge without compromising their health. Firstly, it is rich in fiber, which regulates digestion, promotes satiety, and reduces the risk of chronic diseases. Secondly, it contains protein, which supports a healthy immune system and overall wellbeing, including hair, skin, and nails.

Additionally, steel-cut oats have a low glycemic index and are naturally low in fat, making them an even healthier option.

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Ingredients

  • 1/2 baggry cup steel cut oats
  • 1+1/2 cup brown sugar
  • 4-5 cup milk
  • Few cashews,raisins, and cardamom ( as per taste)

Instructions to make steel cut oats kheer

  • Boil one and half cup of water, and steel cut oats and cook for 10-15 minutes on low heat.
  • In a separate bowl, boil milk. Add brown sugar, cardamom and raisins.
  • Add cooked steel cut oats and cook for some more minutes.
  • Add dry roast cashews to the cooked kheer.
  • Serve hot or chilled as desired.

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Multigrain dosa

How to make multigrain dosa at home?

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

Multigrain dosa is an Indian pancake made from a combination of different grains such as rice, wheat, millet, and lentils.

In addition, this versatile dish can be enjoyed in various ways. For instance, you can serve it with a variety of accompaniments such as chutney, sambar, or any other spicy side dish of your choice. Whether you prefer it as a light meal or snack, multigrain dosa is a great option for any time of the day

Overall, multigrain dosa is a delicious and nutritious dish that you can easily prepare at home with simple ingredients and basic cooking equipment

Ingredients:

Urad dal-1\4 cup

1/4 cup Moong beans

1/4 cup Chana dal

1\4 Toor dal

1\4 Masoor dal

Sago 1\4 cup

Rice 1\4 cup

Moong dal 1\4 cup

Fenugreek seeds- 1 tsp

Green chillie-3

Ginger-2 tsp chopped

Cumin seeds-1 tsp

Salt to taste

Water as required

Oil for cooking

Instruction required for making multigrain dosa

To make multigrain dosa at home, follow these steps:

  1. In a mixing bowl, add all the pulses, rice, and sago. Wash and soak them in water for 4-5 hours.
  2. After soaking, drain the water and grind the mixture to a smooth paste. Gradually add water while grinding to achieve the desired consistency.
  3. Once the batter is smooth, add salt to taste and mix well until the batter has a pouring consistency.
  4. Preheat a tawa or non-stick pan on medium heat.
  5. Take a ladle full of batter and pour it onto the center of the tawa. Then, using the back of the ladle, spread the batter in a circular motion to form a thin layer.
  6. Drizzle some oil or ghee on top of the dosa and let it cook for a few minutes until the edges start to turn brown.
  7. Carefully flip the dosa over and cook for another minute or two on the other side.
  8. Once the dosa is cooked on both sides, remove it from the tawa and repeat the same process for the remaining batter
  9. Serve the multigrain dosa hot with your favorite chutney or sambar.

You can also try: Chinese dosa and Palak paneer dosa.

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