healthy recipe

HOW TO PREPARE GOND KATERA BADAM SHARBAT.

By / Fitpiq Team, Health Tips, Healthy Recipes

To Prepare Gond Katera Badam Ka Sharbat is a refreshing summer drink made with edible gum (gond katira) and almonds. Gond katira has cooling properties and helps combat heat during summers, while almonds provide a rich source of protein, healthy fats, and nutrients. This drink is ideal for hydration, energy, and nourishment during hot weather.

INGREDIENTS FOR GOND KATERA BADAM SHARBAT:-

  • Gond Katira (Edible Gum): 2 tablespoons (15 g)
  • Almond (Badam): 20 pieces (25 g) –
  • Stevia: 3 tablespoons (45 g) or as per taste
  • Milk: 2 cups (500 ml)
  • Rose Water: 1 teaspoon (5 ml)
  • Ice Cubes: As needed

PRE-PREPRATION FOR GOND KATERA BADAM SHARBAT:-

  • 1. Soak Gond Katira: – Soak 2 tablespoons of gond katira in 1 cup of water overnight or for 6-8 hours. It will swell and form a jelly-like texture.
  • 2. Prepare Almond Paste: – Soak almonds in hot water for 1-2 HOURS. Peel off the skin and grind into a smooth paste using a little water.

PREPRATION METHOD:-

  • 1. Strain the soaked gond katira to remove excess water and impurities.
  • 2. In a large bowl, mix the gond katira jelly, almond paste, stevia, and milk. Stir well until the stevia dissolves completely.
  • 3. Add rose water for flavor and mix again.
  • 4. Serve chilled with ice cubes.

NUTRITIONAL VALUE PER 100 g: –

  • Calories: 90 kcal
  • Protein: 2.4g
  • Fat: 3.2g
  • Carbohydrates: 12g
  • Fiber: 0.2g

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

HOW TO PREPARE GOND KATERA SHARBAT.

By / Health Tips

To Prepare Gond Katira (Tragacanth Gum) Sharbat is a natural coolant widely used in Indian beverages. This sharbat is perfect for keeping the body hydrated and cool during hot weather. Gond Katira is rich in fiber and is believed to have medicinal properties like improving digestion and aiding in heatstroke prevention.Gond Katira has a relaxing effect on the digestive system. It works as a natural laxative, relieving constipation and promoting regular bowel motions.

Gond katera sharbat

Ingredients For Gond katera sharbat:-

– Gond Katira (Tragacanth Gum): 20gms

– Milk: 1 liter (1000gms)

– Rose syrup: 4 tbsp (60gms)

– Stevia (optional): 2 tbsp (30gms)

– Ice cubes: As needed (optional)

– Chopped nuts (almonds/pistachios) for garnish: 10gms

– Chia Seeds or Sabja Seeds (Soaked one ): 2 tbsp (30gms)

– Finely cut Watermelon:- 1 Cup (100 to 150gm)

Pre-Preparation For Gond katera sharbat:-

1. Soaking Gond Katira: – Soak 20gms of Gond Katira in 3-4 cups of water (approximately 750ml) overnight or for 6-8 hours. The gum will swell up and become jelly-like.

2. Straining:- Strain the soaked Gond Katira to remove excess water and impurities. It should have a translucent, jelly-like texture.

3. Chia Seeds or Sabja Seeds:- Soak 30gms of Chia Seeds or Sabja Seeds in 3-4 cups of water (approximately 750ml)

Preparation Method For Gond katera sharbat:-

1. In a large bowl, mix the strained Gond Katira, soaked chia seeds or sabja seeds, and cut watermelon with 1 liter of chilled milk.

2. Add 4 tbsp of rose syrup and stir well.

3. Add sugar if desired, stirring until fully dissolved.(Stevia would be best option)

4. Serve in glasses with ice cubes for extra refreshment.

Nutritional Value Per 100 Grams:-

  • Calories:- 28 kcal –
  • Protein:- 0.4g –
  • Fat:- 0g –
  • Carbohydrates:- 6g –
  • Fiber:- 0.4g

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

How to make Gond Katira Fruit Salad.

By / Health Tips

Gond Katira Fruit Salad is a refreshing and hydrating dessert perfect for hot summer days or as a nutrient-packed snack. Gond Katira (edible gum) is known for its cooling properties and is great for digestion. Combined with fresh fruits, it becomes a wholesome and nutritious treat.

INGREDIENTS:-

1. Gond Katira (edible gum): 20 g (soaked beforehand)

2. Apple (chopped): 100 g

3. Banana (sliced): 100 g

4. Pomegranate seeds: 50 g

5. Kiwi (chopped): 50 g

6. Mango (cubed): 100 g

7. Honey: 2 tbsp (30 ml)

8. Lemon juice: 1 tsp (5 ml)

9. Chia seeds (optional): 1 tbsp (15 g)

10. Mint leaves (for garnish): 5 g

PRE-PREPRATION:-

1. Soak Gond Katira: Wash 20 g of Gond Katira thoroughly and soak it in water for 6-8 hours or overnight. It will expand and turn into a jelly-like texture.

PREPRATION METHOD:-

1. Prepare Fruits: Wash and chop all the fruits (apple, banana, kiwi, mango) into bite-sized pieces. De-seed the pomegranate.

2. Mix Gond Katira: In a large bowl, add the soaked Gond Katira jelly.

3. Combine Fruits: Add all the chopped fruits and pomegranate seeds to the bowl.

4. Add Sweetener and Flavor: Drizzle honey and lemon juice over the fruits and Gond Katira. Mix gently to combine.

5. Optional Additions: Sprinkle chia seeds for added nutritional benefits.

6. Garnish: Top with fresh mint leaves for a burst of freshness.

7. Serve: Chill in the refrigerator for 15-20 minutes before serving.

NUTRITIONAL VALUE PER 100 g: –

  • Calories: 60 kcal
  • Protein: 1g
  • Fat: 0.2g
  • Carbohydrates: 14g
  • Fiber: 2g

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How To Make Beetroot Detox Drink Recipe?

By / Health Tips, Healthy Recipes, Weight Loss Recipes

This Recipe of Beetroot contains many beneficial, healing properties; it’s full of the good stuff your body needs to thrive. This glorious root vegetable is not only a great source of potassium, but it also helps to lower blood pressure and is a great source of minerals, which is why a lot of diabetics opt for beetroot juices and salads. This raw beetroot detox juice is the perfect drink to enjoy for your breakfast or as a mid-morning snack. It’s bursting with nutrients, tastes great, and on a hot day, it’s cooling and refreshing. Begin your detox now; gather up your ingredients, follow our recipe, and whizz everything round in your juicer, then simply enjoy this wholesome drink, which reaps so many health benefits.

Ingredients of Beetroot Detox Drink

  • 1 beetroot, peeled and sliced
  • 1 lemon, sliced
  • 1 inch ginger, sliced 
  • 1 cinnamon stick
  • A handful of mint leaves 
  • 1/4 cup pomegranate seeds
  • 2 liters of water

Preparation

To make this infused drink, add everything to a glass jar and let it infuse for two hours. Start consuming. Do not throw the veggies away, use them as a salad or put them into any dish. Enjoy!

Macros for beetroot detox drink(100 gm)

Proteins 0.9 gm Fats 0.2 gm Carbs 4.1 gm Fiber 1.7 gm

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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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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