healthy recipe

HOW TO MAKE OATS PAV AT HOME?

By / Health Tips

Oats are renowned for their numerous health benefits, making them an excellent addition to your daily diet. Rich in fiber, oats can aid digestion, promote heart health, and even help manage weight. This recipe for oats pav buns combines the goodness of oats with whole wheat flour to create a nutritious and delicious alternative to traditional bread rolls.

Ingredients:

  • 1/3 cup oats, soaked in 2/3 cup hot water (170ml)
  • 2 tablespoons honey
  • 1 1/3 cups whole wheat flour, sieved
  • 1/2 teaspoon salt
  • 1 3/4 teaspoons instant yeast (1/2 teaspoon + 1/4 teaspoon)
  • 1 tablespoon melted butter
  • Additional oats for sprinkling on top

Instructions:

  1. In a bowl, soak the oats in hot water and set aside for 1 hour to soften.
  2. After soaking, add honey to the oats mixture and stir well.
  3. In a separate large mixing bowl, combine sieved whole wheat flour, salt, and instant yeast (1/2 teaspoon + 1/4 teaspoon).
  4. Gradually add the oats and honey mixture to the flour mixture, stirring until a soft dough forms.
  5. Once the dough comes together, add melted butter and knead for 2 minutes until the butter is fully incorporated and the dough is smooth.
  6. Cover the dough and let it rest for 1 hour or until it doubles in size.
  7. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
  8. After the dough has risen, punch it down gently to release any air bubbles.
  9. Divide the dough into equal-sized portions and shape them into pav buns.
  10. Place the shaped buns on the prepared baking sheet, sprinkle additional oats on top of each bun for added texture.
  11. Bake in the preheated oven for 15-20 minutes, or until the pav buns are golden brown and sound hollow when tapped on the bottom.
  12. Once baked, remove from the oven and let the oats pav buns cool on a wire rack before serving.

One pav approximately contains:

  • Calories: 157kcal
  • Protein: 5g
  • Carbohydrates: 28g
  • Fat: 2.7g

For more recipes: Click here:How to make Quick Curd Makhana Bowl

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

Foxtail Millet Veggie Pulao in One Pot

By / Health Tips

Foxtail Millet Vegetable Pulao is a wholesome and nutritious dish packed with a plethora of health benefits. This vibrant and flavorful pulao combines the goodness of foxtail millet, a nutrient-rich ancient grain, with an array of colorful vegetables and aromatic spices. Rich in fiber, foxtail millet aids digestion, promotes satiety, and helps regulate blood sugar levels. The addition of vegetables provides essential vitamins, minerals, and antioxidants, supporting overall well-being. Moreover, this dish is low in fat and cholesterol, making it heart-friendly and suitable for those seeking a balanced and nutritious diet.

INGREDIENTS:

  • 1 cup foxtail millet, soaked in water for 3 hours
  • 1 1/2 table spoon coconut oil
  • 1 bay leaf
  • 3 cloves
  • 2 cinnamon sticks
  • 1 star anise
  • 1/2 teaspoon cumin seeds
  • 1 table spoon ginger garlic paste
  • 1 sliced onion
  • 1/4 teaspoon turmeric powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon red chili powder
  • 3 green chilies, slit
  • Handful of curry leaves
  • 1 chopped tomato
  • 1 potato, diced
  • 1/2 bell pepper, diced
  • 1/2 cup carrots, diced
  • 1/2 cup soy chunks
  • 1/2 teaspoon coriander powder
  • 1 teaspoon garam masala
  • 1 table spoon yogurt
  • 1 1/2 cups water
  • Salt to taste
  • Handful of coriander leaves
  • 1 teaspoon kasoori methi (dried fenugreek leaves)

INSTRUCTION:

  • Heat coconut oil in a pressure cooker.
  • Add bay leaf, cloves, cinnamon sticks, star anise, and cumin seeds. Fry them until fragrant.
  • Stir in ginger garlic paste and sauté for a minute.
  • Add sliced onions, turmeric powder, salt, and red chili powder. Sauté the onions until translucent.
  • Add slit green chilies, curry leaves, chopped tomato, diced potato, bell pepper, carrots, and soy chunks. Sauté the vegetables for a few minutes.
  • Sprinkle coriander powder and garam masala. Mix well to coat the vegetables.
  • Stir in yogurt and sauté for a minute.
  • Drain the soaked foxtail millet and add it to the cooker. Sauté for another minute.
  • Pour in 1 1/2 cups of water and add salt to taste. Mix well.
  • Add coriander leaves and kasoori methi. Close the lid of the pressure cooker.
  • Pressure cook for 2 whistles or until the millet and vegetables are cooked through.
  • Once done, allow the pressure to release naturally. Serve hot and enjoy the nutritious Foxtail Millet Vegetable Pulao!

One serving of foxtail millet veggie pulao approximately contains:

  • Calories: 300Kcal
  • Protein: 7g
  • Carbohydrates: 45g
  • Fat: 10g

For more recipes: Click hereHow to make easy Quinoa Tofu/Chicken salad for easy lunch or breakfast to carry

How to Prepare Protein rich Paneer Moong Tikki at home?

By / Health Tips

Paneer moong tikki offers a plethora of nutritional benefits. Moong dal is rich in protein, essential for muscle repair and growth, while paneer provides calcium for strong bones and teeth. Capsicum and carrots add a dose of vitamins A and C, promoting healthy vision and boosting immunity. Additionally, these tikkis are high in fiber, aiding digestion and promoting satiety. The use of olive oil for shallow frying ensures healthy fats, beneficial for heart health. Overall, this snack is a nutritious blend of protein, vitamins, and fiber, making it a wholesome option for those seeking a balanced diet.

INGREDIENTS:

  • 1 cup soaked yellow moong dal
  • 1 cup grated paneer (cottage cheese)
  • 1/2 cup chopped capsicum (bell pepper)
  • 2 chopped green chillies
  • 1/2 cup grated carrot
  • 1 chopped onion
  • Handful of coriander leaves
  • 1/2 teaspoon ginger garlic paste
  • 2 teaspoon rice flour
  • Salt to taste
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon garam masala
  • 1 teaspoon olive oil (for shallow frying)

INSTRUCTIONS:

  • Begin by soaking 1 cup of yellow moong dal in water for a few hours until it softens.
  • Drain the soaked dal and blend it into a coarse paste.
  • In a mixing bowl, combine the blended dal, grated paneer, chopped capsicum, green chillies, grated carrot, chopped onion, coriander leaves, ginger garlic paste, rice flour, salt, turmeric powder, and garam masala.
  • Mix all the ingredients well to form a uniform mixture.
  • Shape the mixture into round or oval tikkis.
  • Heat a non-stick pan and spread 1 teaspoon of olive oil on it.
  • Place the shaped tikkis on the pan and shallow fry them on medium heat until they turn golden brown on both sides.
  • Once done, remove the tikkis from the pan and place them on a plate lined with kitchen paper to absorb any excess oil.
  • Serve the hot and crispy Paneer Moong Tikkis with green chutney or sauce of your choice

One tikki approximately contains:

  • Calories: 92Kcal
  • Carbohydates: 7.5g
  • Protein: 5.7g
  • Fat: 4.5g

For more recipes: Click hereHow to prepare crunchy Makhana raita at home?

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 prepare crunchy Makhana raita at home?

By / Health Tips, Healthy Recipes

Crunchy Makhana Raita – a delightful blend of roasted makhana, creamy yogurt, and a medley of flavorful spices. This raita not only adds a satisfying crunch to your meal but also bursts with refreshing flavors. Packed with protein, fiber, and essential nutrients, it’s a deliciously nutritious addition to any meal. Makhana, adds a satisfying crunch and is rich in protein, fiber, and antioxidants, promoting gut health and aiding in weight management. Yogurt, the mainstay of the dish, is a probiotic powerhouse, supporting digestion and boosting immunity. Pomegranate seeds lend a burst of sweetness and are packed with vitamins, minerals, and powerful antioxidants, enhancing heart health and combating inflammation. Indulge in this nutritious raita for a delightful culinary experience.

INGREDIENTS:

  • 1 cup makhana
  • 2 cups yogurt (curd)
  • 1/2 teaspoon asafoetida
  • 1/2 teaspoon chaat masala
  • 1/4 teaspoon black pepper powder
  • Chopped green chillies (to taste)
  • 1/2 teaspoon roasted cumin powder
  • 2 tablespoons brown sugar
  • Salt (to taste)
  • Pomegranate seeds
  • Fresh coriander leaves

INSTRUCTIONS:

  • Begin by roasting one cup of makhana in a pan over medium heat. Stir continuously for about 6-7 minutes or until the makhana turns crunchy and golden brown. Set aside to cool.
  • In a mixing bowl, take two cups of yogurt (curd) and add the roasted makhana to the yogurt.
  • Sprinkle in the asafoetida, chaat masala, black pepper powder, chopped green chillies, roasted cumin powder, brown sugar, and salt according to your taste preferences.
  • Add a generous handful of pomegranate seeds and freshly chopped coriander leaves to the mixture.
  • Mix all the ingredients thoroughly until well combined, ensuring that the makhana are evenly coated with the yogurt and spices.
  • Garnish the raita with some extra pomegranate seeds and coriander leaves for a vibrant presentation.
  • Serve chilled!

One small bowl of makhana raita approximately contains:

  • Calories: 124kcal
  • Proteins: 6g
  • Carbohydrates: 13g
  • Fat: 6g

For more recipes: Click herehttps://fitpiq.com/how-to-prepare-sourdough-bread-at-home/

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/

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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

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