healthy recipe

How to Make Makhana Kheer at Home

By / Festival Recipes, Health Tips, Healthy Recipes

Introduction:-

Makhana Kheer is sweet dessert which is easy to make at home.

This is low in calories and can be an escape from your sweet cravings.It is really healthy snacks to have as it is rich in in calcium, protein, and magnesium,low cholesterol.

Makhana is Rich in antioxidants,Promote heart health,good for weight loss,good for diabetes .

This dish can be served in fast or vrat .

This is gluten free pudding and low glycemic load Pudding.

Ingredients:–

1. Ghee-1 tsp

2. Makhana -1 cup

3. Organic milk/low fat milk -1/2 liter

4. Saffron strands- 2-3

5. Cardamom Powder-1/4 tsp

6. Stevia powder-1 tsp

Procedure:

  1. Firstly Place a Heavy bottom pan and Heat ghee in it.
  2. Add makhanas and roast them on medium heat until crispy.
  3. Add Organic milk or low fat milk in the pan and bring it to a boil.
  4. Simmer the heat and let the kheer cook for 10-12 minutes.
  5. Add Stevia powder for sweetening
  6. Add cardamom powder and cook for another 2-3 minutes.
  7. Add saffron threads for colour and cook for 2-3 minutes.
  8. Serve the kheer hot or chilled.

Serving Size: 1-2

Nutritional Value Of Makhana Kheer

Calories -300Kcal
Protein-9 gm
Carbs-33gm
Fats-15gm

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

How to make Healthy Foxtail Millet Idli

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

Introduction:-

This Foxtail Millet Idli recipe is a nutritious recipe. It is so easy to cook with less ingredients. Foxtail millet idlis can be a nutritious and delicious way to enjoy and get all its benefits of this ancient grain also a healthiest option for south indian food lovers. Foxtail millet has several health benefits:-

This idli is more nutritious due to its millet is called Foxtail millet. It’s is a rich source of dietary fiber, micronutrients and antioxidants. A combination of urad dal (black gram) and foxtail millet, the idlis become a good source of plant-based protein, which is definitely important for muscle health. These nutrients contribute to overall body functioning and complete well being. Also it is a cardio and diabetic friendly recipe, safe for gluten intolerant. Foxtail millet is low in calories grain as compared to rice and other grain, making it a perfect choice for those who looking for weight management.

You can also try:

Ingredients:-

  1. Foxtail millet – 1 cup
  2. Urad dal – 1/2 cup
  3. Fenugreek seeds(methi dana) – 1 tbsp
  4. Oil for greasing idli molds
  5. Baking soda or Eno powder – 1/2 tsp
  6. Salt to taste
  7. Water as required

Method:-

  • Fermentation – Firstly, wash the millets and urad dal thoroughly and soak them along with methi seeds for 7-8 hours. After that, strain the water. And blend it till it become a smooth batter. Pour the all batter into a bowl and let it rest for about 6-7 hour or overnight.
  • Steaming – In the morning or when it get fermented well. heat some water in a idli streamer till it boils. Meanwhile, Add some salt into the fermented batter. Adjust its consistency by adding some water. Now add baking soda for batter fermenting it. For steaming preparation, grease some oil to your idli molds. Immediately pour batter into idli molds and when the water is getting boiled set all idli tray. Cover the steamer and let it cook for 6-7 min on a medium flame.
  • Now off the flame. Remove the from molds.

Your Foxtail Millet Idli is ready to be served. Enjoy it with sambar or your favorite chutney.

Macros of Foxtail Millet Idli:-

Calories: 85 kcal

Carbohydrates: 14.5 g

Protein: 3 g

Fat: 1.5 g

For more recipes: Click here

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

black eye pea hummus

How to make Black eye pea hummus

By / Breakfast Recipes, Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Introduction

Black eye pea hummus is so easy to make your own hummus. It only takes five minutes. Hummus is one of those crowd-pleasing dips that I love to serve as a healthy option. It’s incredibly simple to make and tasty on its own to produce this creamy, high-protein hummus. You can eat it with roti, bread, or any vegetables, but I prefer to eat it with cucumber and crackers. This hummus is also wonderful as a dip.

You can also try ; https://fitpiq.com/cucumber-beetroot-hummus-cups/

Ingredient for black eye pea hummus

1.1 cup Boiled cowpea – 1 cup

2. Cowpea cooked broth – ¼ cup

3. Roasted sesame seeds – 4 tablespoon

4. Olive oil –1 tablespoon

5. Garlic cloves – 4

6. Juice lemon – 1

7. Salt as per taste

8. Cumin powder – 1/2 tablespoon

9. Ice Cubes – 3-4

Method to make black eye pea hummus

  • Take one cup of cowpea, wash it thoroughly, and soak it overnight.
  • Wash it again thoroughly, put it in the pressure cooker, and whistle it till tenderness—almost 4-5 whistles.
  • Take out the cowpeas from the cooker and save the remaining water. Keep it aside for later use.
  • Now roast 4 tablespoons of sesame seeds till golden brown in colour.
  • Take a mixture jar and add cowpeas, 1/4 cup of broth, roasted sesame seeds, 1 tablespoon olive oil, 4 cloves of garlic, 1 lemon juice, cumin powder, salt, and an ice cube; grind it till smooth and creamy.
  • Now add more broth to the hummus, if required, and give it a quick blend.
  • Serve black eye pea hummus and enjoy eating it with roti, bread, or any vegetables.

Macros Breakup of  hummus(Per Serving)

  • Protein  – 18.4g
  • Carbohydrate  – 45.2g
  • Fat  – 32.3g
  • Fiber  – 4.4g

For more recipes: Click here

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

RAsam

How to make beetroot carrot rasam recipe

By / Health Tips, Healthy non vegetarian Recipes, Potassium Rich food and recipes, Weight Loss Recipes

Beetroot carrot rasam is a delightful South Indian soup-like dish that combines the earthy sweetness of beetroot with the tanginess of tamarind and a medley of aromatic spices. This vibrant and comforting rasam captivates the senses, thanks to its deep pink hue. To create this enticing dish, start by boiling and peeling fresh beetroot. Next, finely grate or puree the beetroot, setting the stage for a symphony of flavors.

Beetroot carrot rasam offers a delightful fusion of sweet, spicy, tangy, and aromatic flavors that make it a standout in South Indian cuisine. Moreover, its vibrant color and unique taste make it a favorite among both traditionalists and culinary explorers. This dish not only delights the senses but also offers a nutritious addition to any meal, showcasing the versatility of humble beetroot in the world of Indian cooking.

Ingredients

  • 1 beetroot small
  • 1/2 carrot
  • 2 tbsp toordal
  • 3-4 garlic pods
  • 1/2ginger
  • 1-2 green chillies
  • 1tspn- tamarind-small
  • 1tsp-rassam powder (optional)
  • 1 pinch turmeric
  • Salt
  • Corriander leaves-chopped

TO TEMPER

  • 1 tsp-ghee
  • 1/2 tsp mustard
  • 1/2 sp mustard
  • 1/2 tsp cumin seeds
  • 1 spring curry leaves
  • 1 tsp asafoetida/hing

Instruction to prepare beetroot carrot rasam

Preparing the Rasam Base:

Combine the toor dal, chopped beetroot, chopped carrot, minced garlic, slit green chili, tamarind pulp, salt, and turmeric powder in a pressure cooker.

Add enough water to cover the ingredients

Meanwhile, pressure cook the mixture until the vegetables and dal soften (approximately 3-4 whistles).

Preparing the Rasam:

After the pressure cooker cools down, open it and mash the softened vegetables and dal together.

Add the rasam masala paste to the mashed mixture and stir it well.

Tempering the Rasam

Heat oil in a separate pan.

Add cumin seeds, mustard seeds, dried red chilies, curry leaves, and asafoetida. Allow them to crackle and sizzle.

Pour the tempering over the rasam mixture and stir it.

Garnish the rasam with chopped coriander leaves.

For more recipes: Click here

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

How to make Yummy and Oil free Avial

By / Fitpiq Team, Healthy Recipes, Weight Loss Recipes

Introduction:-

This Yummy and Oil free Avial is a great combination of flavors and nutrients. Avial curry is a traditional kerala’s famous dish, which is not only flavorful with combination of vegetables and coconut also has numerous of health benefits like. it is a flavorful combination of vegetables and coconut provide a range of essential minerals and vitamins with dietary fiber, and antioxidants reducing risk from many disease.

You can also try : click here

Now let’s jump to its preparation.

Ingredients:-

  1. Coconut grated – 1 cup
  2. Green chilli – 4 (adjust to your taste)
  3. Turmeric – 1/2 tbsp
  4. Cumin – 1 teaspoon
  5. Vegetables medium chopped – 2 cup (Yam, drumsticks, beans, carrots, capsicum, peas, lauki or as per your choice)
  6. Raw banana – 1 diced
  7. Curry leaves – 6 to 8
  8. Curd – 1 cup
  9. Water as required
  10. Salt to taste
  11. Coriander leaves for garnishing.

Method:-

  • Firstly, Heat a wok or kadhai on a medium flame and add some water to boil.
  • Cut all the vegetables into cubes or as the size of finger (as per your choice).
  • Now, when the water start boiling, add some chopped vegetables like carrot, yam, drumsticks, pea and lauki (in first half) into the wok. Then add salt, cover with the lid and let them cook for 3-4 min on a low flame.
  • Meanwhile, Take a mixer jar and add fresh coconut, cumin seeds, green chilli, turmeric powder. Blend all together to make a smooth paste.
  • Afterward, check the vegetables should be cooked semi hard. Then add rest of the vegetables like – beans, capsicum, raw banana on second half. Cover it and let them boil for more 2 min.
  • Now, when all vegetables are nicely cooked. Add coconut paste into the vegetables. Mix all together well and allow it cook for 2 min.
  • Now, add curd and off the flame. Garnish it with fresh coriander leaves.

Your Yummy and oil free Avial is ready. Serve it hot and enjoy it with rice.

Macros of Avial (per serving):-

Calories: 60 kcal

Protein: 2.5 g

Carbohydrates: 6 g

Fat: 4g

For more recipes: Click here

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

How to make Super quick and Nutritious Apple Egg Scrambled

By / Eggs, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Super quick and Nutritious Apple Egg Scrambled. It is a great option as a nutritious snack with less ingredients. The combination of scrambled eggs with apple are offered with several health benefits such as – Eggs are rich in protein and it is filled with healthy fats. Additionally, Apples are a good source dietary fiber, vitamins and minerals. It helps to prevent over eating which gives you feeling of full and instant energy in the morning.

This is a perfect option for those who working and don’t have enough time to prepare a regular breakfast meals. So, let get started with the recipe.

You can also try : click here

Ingredients:-

  1. Eggs raw – 2 regular
  2. Apple diced – 1 medium
  3. Cooking oil or butter – 1 tbsp
  4. Pinch of Cinnamon, nutmeg or other spices (optional)
  5. Herbs for seasoning.
  6. Salt and black pepper to taste.

Cooking method:-

  • Firstly, Heat some oil or butter in a frying pan on a medium flame.
  • Add the diced apple to the pan and cook for about a minute until they start to soften.
  • Now, whisk the eggs in a bowl with adding a pinch of salt and pepper.
  • Pour all whisked egg’s liquid over the apples in the frying pan.
  • Now, slightly scramble the eggs by stirring spatula and mix them along with apples as they cook.
  • Lastly, cook the mixture until the eggs are gradually cooked. make sure the texture should look creamy. (Do not over cook). Now off the flame.

Your Apple egg scrambled are ready. Served it hot with brown bread toast and salad.

Macros of Apple Egg Scrambled (per serving):-

Calories: 339 kcal

Protein: 13.4 g

Carbohydrate: 26 g

Fat: 16.4 g

For more recipes: Click here

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

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.

You can also try : click here

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

For more recipes: Click here

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

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.

You can also try : click here

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

For more information click here

If you are struggling shedding weight. You can talk to us by taking this assessment: Click here

How to make Guilt free Delicious Chocolate Mousse

By / Dessert, Fitpiq Team, Healthy Recipes

Introduction:-

This Guilt free Delicious Chocolate Mousse has a hidden vegetables. And that vegetable is sweet potato. This mousse recipe has no white sugar, no artificial sweeteners, no dairy products with natural ingredients. It is so quick and easy to make recipe. This recipe will help you to maintain your weight, gives you many health benefits and it will be satisfying your cravings of sugar.

You can also try : click here

Ingredients:-

  1. Sweet Potatoes boiled – 1 cup
  2. Cocoa Powder – 1 tsp
  3. Dates 4-5
  4. Jaggery powder – 1 tsp
  5. Coconut milk – 1 small cup
  6. Vanilla powder – 1/2 tsp
  7. Pinch of salt
  8. Pomegranate for garnishing

Method:-

  • Boil 1 medium size sweet potato. Peel it off and smash it.
  • Take a jar. Add all the ingredients – Smashed sweet potato, cocoa powder, dates, jaggery powder, vanilla powder, pinch of salt and coconut milk into a jar.
  • Check if the consistency looks thick and creamy like curd. Pour the mixture into cup. Garnish it with pomegranate.

Your guilt free delicious chocolate mousse is ready to have.

Macros of Chocolate Mousse:-

Calories: 200 kcal

Carbohydrates: 30 g

Protein: 6 g

Fat: 8.7 g

Fiber: 4.5 g

Try this amazing mousse and let us know by commenting us that how did you like it.

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

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.

You can also try : click here

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

For more recipes: Click here

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