healthy recipe

Healthy Snacking Option during Diwali

By / Festival Recipes, Healthy Recipes

Diwali is the festival of lights, which is celebrated with grand feasts that brings family and friends.This festival is known as home to many religions, cultures, and traditions..It is the time to celebrate togetherness with oodles of happiness!

When it comes to a big, flashy holiday like Diwali, there is simply no way the celebration can be complete without delicious treats.Diwali snacks, sweetmeats and spiced masalas are the stars of festive Indian spreads

We all crave for sweets and chatapate snacks.

You can enjoy the festival of light with some tasty and healthy snacks. This year, treat yourself to some tasty and hassle-free healthy Diwali snacks However, we need to remember, enjoyment and health go hand-in-hand. Your health and your family’s health is the priority. The question is how to achieve it? So here i am suggesting easy to cook and healthy snack options for your family and friends.

How to Make Poha Tikki-

Ingredients :-

  1. Poha-1 cup
  • Potato boiled peeled and mashed 1 medium-sized
  • Onion, finely chopped
  • 1 small coriander leaves, chopped1/4 cup
  • Green chilli, finely chopped
  • 3-4Ginger, grated1.5 tsp
  • Garam masala1/2 tsp
  • Amchur powder1 tsp
  • Cumin powder, roasted1 tsp
  1. Salt to taste
  1. Oil 1 tbsp

Procedure:

  • Wash poha in water and remove the water and let it soak for a while for 15-20 mins. (If it is thick poha soak in little water, if it is thin poha you can drain water completely and let it soak).
  • Slightly mash the poha with your hands,it is optional.
  • In a large bowl add soaked and mashed poha, boiled peeled and mashed potato, finely chopped onion, green chili and coriander leaves, grated ginger, garam masala, cumin powder, amchur powder and salt and mix everything nicely until it is mixed nicely.
  • Take a big lemon sized portion of the poha mixture and make it into a ball and flatten it to form a tikki.
  • Heat a flat pan and add 1 tbsp oil and spread with a spatula and place the tikkis and fry them over low-medium flame until they are done by flipping it in between to roast on the other side.

Nutritional Value:-(1 cutlet)

Carbs-11.8
Fat-4.7g
Protein-1.0g
calories-93 cal

How to Make Dahi Kebab

Ingredients-

  1. Curd (prefer homemade)        2 cups
  • Paneer (prefer homemade)     1 cup
  • Cashew nuts, finely chopped (optional)          1 tbsp
  • Onion, finely chopped 1/4 cup
  • Ginger paste   1 tsp
  • Green chilies, chopped           2 slits
  • Garam masala 1 tsp
  • Coriander leaves, finely chopped        3 tbsp
  • Salt      as needed
  1. Besan (roasted)          2-3 tbsp
  1. Poha, powdered          1/2 cup
  1. Oil        2 tbsp

Serving Size: 1-2

Procedure:

  • Firstly Add the fresh cold curd. The curd has to be thick and creamy and not watery or thin.
  • In mixing bowl of curd add crumbled paneer, ginger paste, garam masala and salt.
  • Next add onions, cashews, green chilies, coriander leaves and powdered poha.
  • Mix well just to make a non-sticky dough. If the dough is still sticky add more powdered poha.
  • Divide the dough to equal sized balls and flatten them.
  • Then Roll them in roasted besan and set aside for 5-7 minutes.
  • Heat oil in a pan over medium heat or Air fry the roll.
  • Serve hot with green chutney.

Nutritional value for 1 Roll:-

Carbs-15.5 gm
Fat-8.6 gm
Protein-3.4gm
calories-153 cal

How to make Black beans cutlets –

Ingredients –

  1. Black beans, cooked-1 ½ cup
  2. Potato, boiled and cubed-1 medium sized
  3. Coriander  minced-3 tbsp
  4. Carrot, grated-1/2 cup
  5. Salt to taste
  6. Black pepper powderto taste
  7. Oil-2 tbsp
  8. Oats, crushed     1/2 cup

Serving Size:2-3

Procedure:

  • Put beans and vegetables with salt and pepper in a blender.
  • After blending, mix well and divide this mix into four parts, shapes like a cutlet and coat with crushed oats after shaping.
  • Put it in a fridge for thirty minutes.
  • Heat oil over medium heat. Pan fries the cutlets on both sides.

Nutritional Value:-

Carbs-9.5gm
Fat-5.3 gm
Protein-2.5gm
calories-96 cal

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How to make Tasty Cabbage Sprouts Rolls

By / Festival Recipes, Health Tips, Healthy Recipes

This is a very healthy recipe and easy to cook. This recipe is rich in antioxidants,fiber, and Mineral vitamins.

This Is rich in fiber and mineral. Cabbage contain compounds like quercetin and kaemferol that can inhibit enzymes involved in inflammation

1.Cabbage leaves- 10 large leaves

Ingredients-

2.Green moong sprouts-1 cup

3.Garlic, chopped 4-5 cloves

4.Onion, chopped-1 medium sized

5.Vegetables (colored bell peppers, carrots, cabbage, green onions), chopped-1 cup

6.Tomato Garlic Chutney-1 tsp

7. Salt -to taste

8. Black pepper -to taste

9.Oil -1 tbsp

10.Chili powder – To taste

Method –

  • Blanch the cabbage leaves in boiling water until they are slightly softened. Drain and set aside.
  • Heat the oil in a pan over medium heat.
  • Sauté the garlic and onion until they are translucent.
  • Add the vegetables and cook until they start to soften.
  • Add the sprouted green moong and sauté for an additional 2 minutes.
  • Stir in the tomato garlic chutney (or tomato sauce), chili powder, salt, and pepper. Mix well and let the mixture cool.
  • Take a cabbage leaf and place a small amount of filling in the center.
  • Roll up the leaf to enclose the filling, tucking in the sides as you roll.
  • You can either steam the rolls in a steamer for about 15-20 minutes or sauté them lightly in a little oil until they are golden and crispy.
  • Serve hot

Nutritional Value:-

Carbs-34.8 gm
Fat-8.9 gm
Protein-6.7gm
calories-233 cal

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How to Prepare Banana Chia Oatmeal Smoothie

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Smoothies, Weight Loss Recipes

To Prepare Banana Chia Oatmeal Smoothie is a perfect breakfast option for people on the go. It’s a vegan and gluten-free recipe that’s rich in fiber, protein, and healthy fats. The chia seeds and oats in this smoothie make it a great source of plant-based protein and fiber, which can help keep you full and energized throughout the morning. It’s also rich in potassium and other essential nutrients found in bananas, making it a healthy and nutrient-dense breakfast option. However, people with a nut allergy should avoid this recipe.

Ingredients: –

-1 ripe banana: 100gms
– 1/4 cup rolled oats: 25gms
– 1 tablespoon chia seeds: 15gms
– 1 cup unsweetened almond milk: 240ml
– 1/2 teaspoon vanilla extract: 2.5ml
– 1/4 teaspoon ground cinnamon: 1gm
– 1/2 tablespoon honey or maple syrup (optional): 7.5ml

Preparation: –

1. In a blender, add the banana, rolled oats, chia seeds, unsweetened almond milk, vanilla extract, and ground cinnamon. Blend until smooth.
2. Taste the smoothie and add honey or maple syrup if desired for added sweetness.
3. Pour the smoothie into glasses and serve immediately.

Nurtritional value per 100 grams:

Calories: 60kcal
Carbs: 12gms
Fiber: 3gms
Proteins: 2gms
Fat: 1.5gms

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For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

How to make Lauki Paneer Kofta Curry

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

To make Lauki Paneer Kofta Curry is a tasty and healthy North Indian dish suitable for any meal. Grated bottle gourd and panee are combined with spices, formed into balls, and shollow-fry till golden brown. This recipe, which is vegetarian and gluten-free and goes well with rice or roti, is made even better by simmering these koftas in a creamy gravy made with tomatoes. All dairy allergies, however, should stay away from this dish.

Ingredients: For Koftas:

  • 1 cup grated bottle gourd (lauki/dudhi): 200gms
  • -1 cup grated paneer (cottage cheese): 200gms
  • 1/4 cup besan (gram flour): 30gms
  • – 2 green chilies, finely chopped: 10 grams
  • – 1/2 teaspoon cumin powder 2 grams
  • – Salt to taste
  • – Oil for frying: 60 ml

Ingredients: For Gravy:

  • 2 tablespoons oil: 30 ml
  • 1 teaspoon cumin seeds: 3 grams
  • 1 onion, finely chopped: 80gms
  • 1 tablespoon ginger -garlic paste: 15gms
  • 2 tomatoes, pureed: 200gms
  • 1 teaspoon coriander powder: 3 grams
  • 1 teaspoon cumin powder: 3 grams
  • 1/2 teaspoon turmeric powder: 2 grams
  • 1/2 teaspoon red chili powder: 2 grams
  • Salt to taste
  • 1/2 cup water: 120 ml
  • Fresh coriander leaves and chopped for garnish: 5 grams 

Prepration

1) Grate bottle gourd, add 1 tsp salt, and once water releases, squeeze water from bottle gourd.

2) Transfer 50 grams of paneer and grated lauki to a bowl.

3) Add one teaspoon minced green chile, one teaspoon grated ginger, one teaspoon cumin powder, one tablespoon coriander leaves, and salt.

4) Add ¼ cup Besan and mix well the whole lauki paneer mixture.

5) To make Kofta, take small bits and shape them into the desired shape.

6) Shallow fry Kofta in hot oil until golden in color. Remove and keep aside.

7) In the same oil, add 2 small, sliced onions, 1 large tomato, 10 cashews, 6-8 garlic cloves, 1 inch of ginger, 1 black cardamom, 1 green cardamom, and 1 bay leaf by mixing and fringing for 2-3 min.

8) Add half tsp turmeric, 1 tsp red chili powder, 1 tsp coriander powder, and 1 tsp salt. Fry masalas for a minute.

9) Add water squeezed from lauki, cover, and cook for 5-6 min.

10) Once cool, transfer to a blender and blend into a paste.

11) In the same pan, heat butter to transfer the blended paste, add some water, mix, and cook for 7-8 min.

12) Add 1 tsp. roasted Kasuri methi, ¼ cup cream, a pinch of sugar, and chopped coriander leaves by giving a mix and coo k for a min.

13) Transfer curry to a bowl and place fried koftas.

14) Serve and Enjoy!!

Nurtritional value per 100 grams:-

Calories: 160kcal
Carbs: 10gms
Fiber: 2.2gms
Proteins: 5gms
Fat: 10gms

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For other healthy soup recipes–https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

How to make chicken Manchow Soup

By / Health Tips

To make chicken manchow Soup is a popular Indo-Chinese soup made with chicken, vegetables, and a variety of spices. This soup is perfect for cold and rainy days. It is gluten-free and rich in protein, making it a healthy and satisfying meal. However, people with a soy allergy should avoid this dish. Crunchy fried chow mein noodles give the soup the ideal amount of contrast and crunch on top. I like to add thinly sliced green onions and fresh cilantro as garnish to the soup. I recommend adding extra thinly sliced serrano chili peppers and/or hot chili oil to the soup’s topping if you’re a spicy foodie.

Ingredients: –

  • 1 cup boneless chicken, chopped:
  • 150gms – 1/4 cup carrots, chopped:
  • 30gms – 1/4 cup beans, chopped:
  • 30gms – 1/4 cup cabbage, shredded:
  • 30gms – 1 onion, chopped:
  • 80gms – 2-3 garlic cloves, chopped:
  • 5gms – 1 tbsp oil:
  • 15ml – 1 tbsp cornflour:
  • 10gms – 1 tsp soy sauce:
  • 5ml – 1 tsp vinegar:
  • 5ml – 1/2 tsp ginger, grated:
  • 2.5gms – 1/2 tsp garlic, grated:
  • 2.5gms – 1 tsp red chili flakes:
  • 3gms – Salt and pepper to taste – 4 cups chicken stock:
  • 1 liter – 1 egg, beaten:
  • 50gms – 1 tbsp spring onions, chopped for garnish:

Preparation:-

  • 1. Heat oil in a wok or kadhai over medium heat. Add chopped garlic and ginger and sauté for a few seconds.
  • 2. Add chopped onions and sauté until they turn translucent.
  • 3. Add the chopped chicken and sauté until it is cooked through.
  • 4. Add chopped vegetables (carrots, beans, cabbage) and sauté for 2-3 minutes until they are cooked.
  • 5. Add salt, pepper, soy sauce, vinegar, and red chili flakes. Mix well.
  • 6. Add chicken stock and bring it to a boil.
  • 7. In a small bowl, mix cornflour with 1/4 cup of water to make a slurry. Add this slurry to the boiling soup and stir well.
  • 8. Let the soup simmer for 5-7 minutes until it thickens.
  • 9. Gradually pour the beaten egg into the soup while stirring continuously.
  • 10. Garnish with chopped spring onions and serve hot.

Nutritional Value per Serving: –

  • Calories: 160 kcal
  • Protein: 13g
  • Fat: 7g
  • Carbohydrates: 10g
  • Fiber: 2g

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For more information 

https://fitpiq.com/how-to-bake-low-glycemic-index-breadwithout-egg/

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 Prepare Whole Jowar salad?

By / Health Tips

Whole Jowar Salad is not only a delightful culinary experience but also a powerhouse of health benefits. Jowar, a gluten-free ancient grain, forms the hearty base of this nutritious salad. Packed with essential nutrients like protein, fiber, vitamins, and minerals, jowar aids in digestion, promotes heart health, and helps regulate blood sugar levels. Combined with a colorful array of fresh vegetables and aromatic spices, this salad offers a burst of flavors and textures. With its low glycemic index and high satiety factor, it’s an ideal choice for weight management and maintaining overall well-being. Let’s delve into the recipe to discover the goodness of this wholesome delight.

Ingredients:

  • 1 cup whole jowar
  • 2 garlic cloves, crushed
  • Water (for soaking and boiling)
  • 1 tablespoon oil
  • 2 tablespoons mustard seeds
  • 15-20 curry leaves
  • 1 green chili, finely chopped
  • 1 tablespoon ginger, finely chopped
  • 1/2 onion, chopped
  • 1/2 carrot, diced
  • 1 capsicum, chopped
  • Salt to taste
  • Red chili powder to taste
  • Paneer (optional), diced
  • Lemon juice (from 1 lemon)
  • Fresh coriander leaves, chopped (for garnish)

Instructions:

  • Wash 1 cup of whole jowar thoroughly and soak it overnight with garlic cloves and in enough water to cover.
  • Boil the jowar in the same water with garlic cloves for about 15 minutes or until it becomes tender. Drain and set aside.
  • Heat 1 tablespoon of oil in a pan over medium heat. Add 2 tablespoons of mustard seeds to the hot oil and let them splutter.
  • Add 15-20 curry leaves, finely chopped green chili, and finely chopped ginger to the pan. Sauté for a minute.
  • Add 1/2 chopped onion, diced carrot, and chopped capsicum to the pan. Stir-fry until the vegetables are tender yet crisp.
  • Season with salt and red chili powder according to taste.
  • Add the cooked jowar to the pan with the stir-fried vegetables. Mix well to combine.
  • If desired, add diced paneer to the salad mixture. Stir gently to incorporate.
  • Transfer the prepared salad to a serving bowl. Squeeze the juice of 1 lemon over the salad.
  • Garnish with freshly chopped coriander leaves.

For more Recipes: click hereHow to make Healthy Jowar Khichdi

How To Make Protein Rich Paneer Quinoa Salad?

By / Health Tips

Paneer Quinoa Salad isn’t just a feast for the taste buds; it’s a nutritional powerhouse packed with health benefits. Combining protein-rich paneer, fiber-packed quinoa, and an array of colorful vegetables, this salad offers a diverse range of nutrients essential for overall well-being. Quinoa provides sustained energy, while black beans contribute protein and gut-friendly fiber. The addition of paneer offers a dose of calcium and protein, promoting muscle health and bone strength. Enhanced with antioxidant-rich veggies and a zesty lime dressing, this salad not only tantalizes the palate but also supports digestion, boosts immunity, and aids in weight management.

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • Salt, to taste
  • 150g paneer, sliced
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Assorted veggies (e.g., bell peppers, cherry tomatoes, cucumber), chopped
  • 1/4 cup black beans, cooked
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1 teaspoon taco seasoning
  • Juice of 1 lime
  • 2 tablespoons chopped cilantro leaves

Instructions:

  1. Rinse quinoa thoroughly under cold water until the water runs clear. Drain well.
  2. In a saucepan, combine rinsed quinoa, 2 cups of water, and a pinch of salt. Bring to a boil over medium heat. Reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is tender and the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
  3. In a bowl, marinate the sliced paneer with olive oil, paprika, garlic powder, and salt.
  4. Heat a skillet over medium heat. Add the marinated paneer slices and cook until golden brown on both sides, about 2-3 minutes per side. Remove from heat and set aside.
  5. In a large mixing bowl, combine the cooked quinoa, chopped veggies, black beans, olive oil, garlic powder, taco seasoning, lime juice, and chopped cilantro leaves. Toss until well combined.
  6. Add the cooked paneer to the salad mixture and gently toss to incorporate.
  7. Serve the paneer quinoa salad immediately or refrigerate for later.

One serving of Paneer Quinoa salad approximately contains:

  • Calories: 460Kcal
  • Carbohydrates: 47g
  • Protein: 20g
  • Fat: 22g

For more recipes: Click hereHow to Prepare Protein rich Paneer Moong Tikki at home?

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

Simple and Healthy Makhana Chaat Recipe

By / Health Tips

Makhana, also known as fox nuts or lotus seeds, is a nutritious and versatile ingredient packed with health benefits. This healthy Makhana chaat recipe combines the goodness of Makhana with a variety of spices and fresh vegetables to create a flavorful and satisfying snack that’s not only delicious but also nourishing.

Ingredients:

  • 2 teaspoons ghee
  • Salt to taste
  • 1/4 teaspoon turmeric powder
  • 1 teaspoon red chili powder
  • 1/2 teaspoon pepper powder
  • 2 cups roasted Makhana
  • Chopped cucumber, onion, and tomato
  • 1/2 teaspoon chaat masala
  • Lemon juice
  • Fresh coriander leaves

Instructions:

  1. In a pan, heat 2 teaspoons of ghee over low flame.
  2. Add salt to taste, 1/4 teaspoon of turmeric powder, 1 teaspoon of red chili powder, and 1/2 teaspoon of pepper powder to the ghee. Stir well to combine the spices.
  3. Add 2 cups of roasted Makhana to the pan. Toss the Makhana in the spices for about 2 minutes, ensuring that they are evenly coated.
  4. Once the spices are well coated, remove the pan from heat and let the Makhana mixture cool down to room temperature.
  5. In a large mixing bowl, combine the spiced Makhana with chopped cucumber, onion, and tomato.
  6. Sprinkle 1/2 teaspoon of chaat masala over the mixture.
  7. Squeeze fresh lemon juice over the chaat according to taste preference.
  8. Garnish the Makhana chaat with fresh coriander leaves and toss everything together until well combined.
  9. Serve the healthy Makhana chaat immediately as a nutritious snack or appetizer.

One serving of Makhana chaat approximately contains:

  • Calories: 120kcal
  • Protein: 3g
  • Carbohydrates: 13g
  • Fat: 6g

For more nutritious recipes: Click hereHOW TO MAKE OATS PAV AT HOME?