healthy breakfast Archives - Page 2 of 6

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 –

Superfood for health
Anti-inflammatory function
Boosts immunity
Reducing the risk of high blood pressure
To prevent being overweight
Efficient in preventing cancer
Excellent in terms of mental capacity
Slow down aging process of human brain
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

By Annie Katare / Health Tips, Smoothies

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

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

How to make Healthy Bajra Chilla

By Annie Katare / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

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 –

Bajra flour-1 cup
Pumpkin, grated-1/4 cup
Oil-2 tsp
Cumin seeds-1/2 tsp
Garlic, chopped-1/2 tsp
Green chilies-chopped to taste
Tomato chopped1 tbsp
Onion chopped1 tbsp
Coriander leaves chopped
2 tbsp Black pepper powder
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

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

How to Make healthy Quinoa Tabbouleh

By Annie Katare / Breakfast Recipes, Celiac Disease, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes

Quinoa Tabbouleh is rich magnesium, potassium, iron, fiber, and folate, a vitamin that are low in many people’s diets. It is rich in fiber helps in reducing inflammation,reduces cholesterol .

It is good for weight loss and celiac disease.

Ingredient list:-

Quinoa -1/2 cup
Green onions, sliced -2
Tomato, chopped-1
Peas, boiled- 1/2 cup
Coriander, chopped-fistful
Walnuts, chopped (optional) -2 tbsp
Olive oil 3 tbsp
Mustard Sauce -1 tsp
Garlic, crushed-2 pods
Lime juice-from 1/2 lemon
Salt-to taste
Black pepper powder-to taste

Serving Size:1 Bowl

Procedure:

Firstly Prepare quinoa by rinsing thoroughly and boiled in one cup of water.
When quinoa is done. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
Add the chopped vegetables, coriander and parsley. Mix together gently.
For dressing, mix 3 tbsp of olive oil, 1 tsp of mustard sauce, 2 pods crushed garlic, 1/2 lime juice, salt and black pepper powder.
Pour dressing into quinoa veggies mixture and mix well.
Toast walnuts in a pan, chop roughly (after cooling) and toss into the tabbouleh.

Nutritional Value Of Quinoa Tabbouleh –

Carbs-9 gm

Fat- 7 gm

Protein-2 gm

calories-108 cal

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

How to make Healthy bajra methi Paratha

By Annie Katare / Festival Recipes, Health Tips, Healthy Recipes, Winter Recipes

It is good source of antioxidants which helps to build body’s immune system to fight against common illnesses,good for heart.

It is good for winter and aids weight loss.

Ingredients-

1.Bajra flour -1 cup

2. Fenugreek leaves, chopped -3-4 tbsp

4. Green chili, finely chopped -1 slit (adjust to taste)

5, Salt to taste

6. Water, warm 1 cup for kneading

7 .Desi ghee- 1tsp

Procedure:-

Take a bowl, combine the bajra flour, chopped fenugreek leaves, green chili, and salt.
Gradually add warm water and knead the mixture into a soft, pliable dough. Let it rest for 10-15 minutes
Divide the dough into equal portions and roll each portion into a ball.
Roll out each ball into a thin circle using a rolling pin and some dry bajra flour to prevent sticking.
Heat a griddle (tava) over medium heat and place a rolled-out bajra paratha on it.
Serve hot paratha with veggies or green chutney

How to make healthy Ragi Uttapam

By Annie Katare / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes

Ragi Uttapam is a simple, healthy, gluten-free recipe from the South Indian cuisine. It is very healthy and easy to make breakfast.

Ragi is a powerhouse of proteins, minerals, and amino acids. It is also rich in calcium and iron and antioxidant.

This is gluten free and good for weight loss

Ragi helps in relaxing the body naturally.

Ingredients:-

1.Onions,Finely chopped -1/4 th cup

2.Ragi (nachini/red millet ) flour -1/4 cup

3.Rice Flour -1/4 cup

4.Low fat curd -1/4 cup

5.Green Chili,Finely chopped- 1/2

4.Mustard seeds- 1/4 tsp

5.Cumin seeds- 1/4 tsp

6.Curry leaves -3-4

7.Asafoetida ( Hing)- a pinch

8.Coriander leaves, chopped-1 tsp

9.Salt to taste

10.Oil-1/2 tsp

Procedure:

1. Combine the Ragi flour,rice flour, onions,coriander,curd,green chilies, salt and water in bowl and mix well to make a batter of pouring consistency

2. Keep aside for 2 hours to ferment

3. Now take one pan, heat 1 tsp oil in small pan and add mustard seeds and cumin seeds.

4.When the seeds crackle, add the curry leaves and hing and saute for few seconds.

5.Pour This tempering over the batter and mix well.

6. Now Pour a spoonful of the batter onto the pan each and cook them on both sides using 1/4 tsp of oil.

Nutritional Value Of Ragi Uttapam –

Carbs-32gm

Fat-5gm

Protein-6 gm

calories-195 cal

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

How to make Healthy Jowar Khichdi

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

Jowar contains more fiber and protein than rice and wheat. Jowar is a good source of antioxidants.

Eating khichdi might aid in the body’s detoxification process, maintaining digestive balance and assisting in weight loss.

jowar is digested slowly, thus leading to maintained and stable blood Sugar levels. Being rich in fibre, Jowar gives a feeling of satiety, when consumed.

This is good low glycemic food,good for weight loss.

Ingredients:-

Jowar Grains -1/2 Cup

Sprouted Horse Gram (Channe ki Dal)-2 Tbsp

Oil- 2 tbsp

Mustard Seeds -1/2 Tsp

Jeera-1 Tsp

Turmeric Powder 1/2 Tsp

Salt -1/2 Tsp

Green Chillies-2

Chopped Ginger -1 Tsp

Asafoetida -1/8 Tsp

Mixed Vegetables ( Carrot, beans, peas and capsicum) -1 Cup

Chopped Coriander Leaves -2 Tbsp

Curry leaves- 10

Serving Size: 1 bowl

Procedure:

1. Soak Jowar grains for 15 hours and pressure cook adding 3 cups of water along with horse-gram for 20 mins.

2. In a pan add oil and temper mustard seeds, jeera, green chillies, ginger, asafoetida .

3. Add veggies, curry leaves and saute till they become soft.

4. Add salt, turmeric powder and and the cooked jowar with water and simmer for 10 minutes or till it becomes little dry.

5. Switch off when the khichdi is little soggy.

6.The water is absorbed once cooled.

7. Sprinkle coriander leaves and serve warm.

Nutritional Value Of Jowar khichdi –

Carbs-25gm

Fat-3gm

Protein-5 gm

calories-138 cal

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

How to Make healthy Jowar Upma

By Annie Katare / Breakfast Recipes, Celiac Disease, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Jowar is one of the five top cereal crops in the world rich in protein, iron, and fibre. Jowar also has great antioxidants properties and is also gluten-free.

This recipe is easy to cook and nutritious. jowar upma is healthy due to its high fiber content, which aids digestion and promotes satiety.

This recipe is an ideal food to diabetic and celiac patients.

Ingredients

1.Jowar Seeds-2 cup

2.Onion, finely chopped- 1

3.Carrot, finely chopped -1

4.Green peas -1/4 cup

5.Roasted Peanuts -2 Tbsp

6.Ginger , grated-1 inch

7.Garlic , crushed-2 cloves

8.Green Chilli-2 chopped

9.Lemon juice-2 tsp

10.Turmeric powder -1/2 tsp

11.Rock Salt- as per taste

12.Black pepper powder-2 tsp

13.Oil -2 Tbsp

14.Water-4 cups

15.Coriander Leaves, finely chopped

Serving Size: 1 Bowl

Procedure:-

1. wash and soak Jowar pearls overnight or for at least 6 – 7 hours in water.

2.Drain the excess water. Place the Jowar into the pressure cooker along with 4 cups of water and salt.

3.Pressure cook for one whistle, turn the heat to low and simmer for about 10 minutes and turn off the heat. Allow the pressure to release naturally.

4.The Jowar will continue to cook in the pressure that exists in the cooker.

5.Open the lid of the pressure cooker, you will see the jowar pearls have chewy texture. So you will need to add a little more water and allow it to cook through for some more time.

6.Steam the vegetables and keep them ready to make the upma.

7.Heat oil in a saucepan over medium heat and saute the chopped onion, garlic and ginger for a couple of minutes until it is soft.

8.Once the onion turns translucent, add the peanuts and saute for another couple of minutes.

9.Now Add the steamed vegetables, turmeric powder, jowar, salt and black pepper. Adjust the seasonings to suit your taste.

10.Cover the pan with a tight fitting lid, reduce the heat to low and let Jowar Upma cook for about 5 minutes.

11.Turn off the heat and drizzle lemon juice over upma

12. Garnish with chopped coriander leaves and serve hot, with chutney(optional).

Nutritional Value Of Jowar Upma –

Carbs-15gm

Fat-3gm

Protein-3 gm

calories-99 cal

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

How to Make healthy Barnyard Millet Upma

By Annie Katare / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

This is easy healthy and tasty recipe .This dish is also know as oodalu uppittu in south India.

Barnyard Millet has the highest dietary fiber and iron content compared to all other millets and cereals like rice and wheat.

It is rich in fibre and minerals like calcium, copper and iron which is essential for maintaining a healthy and fit body.

This dish is ideally be consumed during the winter season.

Ingredients:-

1.Barnyard millet (Samak) Rice -1/2 cup

2. Cumin seeds -1/4 tsp

3.Cloves- 2

4.Black peppercorn -3

5.Cardamom, green- 2

6.Peanuts, roasted-1/2 tbsp

7.Ginger, minced -1/4 tsp

8.Green chilli-1

9.Potato, boiled-1/2 cup

10.Desi ghee-1 tbsp

11.Rock salt (sendha namak)-to taste

12.Cashews, roasted-10

13.Coriander leaves, chopped-1 tbsp

14.Lime juice-1 tsp

Serving Size: 1 Bowl

Procedure:-

1.wash and soak sama rice or Barnyard millet for 30 minutes

1.Place a pan on medium heat and pour ghee into the pan.

2.Once the ghee heats up, toss in cumin seeds, cloves, black peppercorns, and green cardamom pods, and stir.

3.Now Add roasted peanuts, minced ginger, and green chillies. Sauté for 30 seconds.

4.Now add boiled potato, and cook for about 1 minute.

5.Add sama rice /Barnyard Millet (and stir to coat well with ghee and spices, about 3 minutes.

6.Pour in 300 ml (1¼ cups) water, add rock salt (sendha namak), stir, then cover and cook till the water is absorbed, 4 to 5 minutes.

7.Use a fork to fluff the rice.

8.Add fried cashew nuts, coriander leaves, and lime juice.

9.mix the upma properly and then remove from heat.

10.Transfer to a serving bowl and serve hot

Nutritional Value Of Barnyard Millet Upma –

Carbs-17gm

Fat-4 gm

Protein-3 gm

calories-103 cal

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

Let’s make Traditional Mor Kulambu (Buttermilk curry)

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

Introduction:-

This is a Traditional Mor Kulambu (Buttermilk Curry). This easy and quick curry is very popular recipe in southern part of India, made with yogurt or buttermilk and various spices. It is primarily enjoyed for its delicious taste and flavors, and the uniqueness of Mor kulambu is made with veggies. These veggies are traditionally and commonly used in every where, that are okra(bhindi), pumpkin, brinjal, cucmber and bottle gourd It is not only quickly prepared, also gives you several health benefits like-

Probiotics, Mor kulambu is made up curd or buttermilk, which are the great sources of probiotics. Buttermilk has good bacteria that promote a healthy gut microbiota. Consuming foods rich in probiotics can help improve digestion and support overall gut health. This curry have cooling effects, especially during the summer. Mor kulambu also helps in weight management and provide you a feeling of fullness. Mor kulambu typically contains various spices and herbs and vegetables, which are rich in fiber, minerals, vitamins and antioxidants. These ingredients can contribute to boost your immunity.

You can also try: click here

Ingredients:-

Rice – 1 tbsp
Toor dal – 2 tbsp
Ginger – 1/2 inch
Green chilli – adjust to taste
Coriander leaves – 1 tsp
Curry leaves 4-5
Cumin seeds – 1/2 tbsp
Mustard seeds – 1/2 tsp
Coconut fresh grated – 2 tsp
Turmeric – 1/4 tsp
Curd/buttermilk – 1 cup
Dry red chilli – 2 cracked
Veggies – 1 cup (okra, tomato, brinjal) add as per choice.
Oil – 1 tbsp
Salt to taste

Method:-

To prepare dal rice paste: Take a mixer jar, add soaked dal and rice, green chilies, grated coconut and cumin seeds, coriander leaves, turmeric and ginger. Add a little water and blend till it become smooth paste. Keep it aside.
For cooking: Heat some oil in a pan, add all the chopped vegetables(except tomato), turmeric powder. Now, add some water and cover it. Let them cook 4-5 min on a medium flame or till all vegetables cook well. And keep veggies aside for a while.
To make the curry base: Take a mixing bowl, whisk the yogurt or buttermilk until smooth. Now, heat some oil in a kadhai or wok. Add mustard seeds, curry leaves and let it splutter. After that add dal rice paste in kadhai and mix all together well.
Now, add whisked curd/buttermilk into the kadhai. Combine the curd and mixture together as a base. After wards, add all cooked vegetables together along with chopped tomato. Let all material cook for about 3-4 min.

Your South Indian Traditional Mor Kulambu Curry/Buttermilk Curry is ready. Serve hot with rice or roti and enjoy the flavor of south Indian cuisine.

Macros of Mor Kulambu:-

Calories: 134 kcal

Protein: 3 g

Carbohydrate: 8.6 g

Fat: 8 g

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