healthy recipe

HOW TO PREPARE VEGETABLE SOUP

By / Health Tips, Healthy Recipes, Soups, Weight Loss Recipes, Winter Recipes

The vegetable soup is easy, healthy, and delicious. Indian vegetable soup is super quick to make. It just takes 20 minutes from start to finish to make a large pot of flavorful and hearty soup. The vegetable soup can be made with any vegetables of your choice. The taste and flavor of the soup depend on the vegetables and spices used, so make the right choices.

The vegetable soup is made almost every day in the winter, and it is so damn healthy and comforting! It is a bit mild taste-wise, so you can always add more pepper or chili flakes for that kick.
Also, you can add croutons too! So go give this one a try and thank me later.

INGREDIENTS FOR VEGETABLE SOUP

  • Chopped Onion – 1
  • Carrot – 1/2
  • Lots of French Bean
  • Some Broccoli
  • Beetroot – 1/2
  • Garlic Clove 2-3
  • Ginger -1/2 Inch
  • Lots of Drumstick
  • Salt as per taste
  • Ghee 1 Teaspoon
  • Water 2- 2½ – Cups
  • 1/4 – Teaspoon black pepper powder

METHOD FOR VEGETABLE SOUP

  • Wash and peel carrots, drumsticks, and beetroot, and cut into equal pieces.
  • Take ginger and garlic clove.
  • Take green bean, onion and broccoli cut them into medium size pieces.
  • Add all the ingredient in to the cooker.
  • Now add 2 and 2½ glass of water in a pressure cooker and ½ tsp salt and ghee.
  • Pressure cook it until 2 whistles.
  • After completing the cooking time let it cool completely.
  • Collect and grind cooked vegetables with the help of a hand blender. Don’t blend it too much. Just slightly is good.
  • Strain the mixture using a strainer. Separate the pulp nicely. Add little water and separate the pulp as much as possible.
  • After straining the pulp and adding tadka to the vegetable soup, heat some oil in the kadhai and sprinkle garlic cloves.
  • Transfer the drumsticks stock to a pan and bring this stock to a boil.
  • Healthy vegetable soup is ready to serve.

MACROS (1 BOWL SOUP)

Protein : 3.8g

Fat : 3.6g

Carbohydrate : 16.6g

Calories : 111kcal

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HOW TO PREPARE GOLDEN MILK

By / Healthy Recipes, Weight Loss Recipes

WINTER IMMUNITY GOLDEN MILK

Golden milk is a healthy and healing drink! Golden milk also know as Anti-Inflammatory Turmeric Tea. Also it’s super delicious. Turmeric mixed with warm milk and a range of condiments is a tried-and-tested homemade remedy for coughs and colds in Indian households. Curcumin, turmeric’s most significant compound, has medicinal properties and is used to reduce JOINT PAIN, ARTRITIS, and INFLAMMATION, and has even been used to treat DEPRESSION. Add all the spices to the warm milk, not to the hot milk. Golden milk can be enjoyed before bedtime for its potential calming properties or as a warming and comforting beverage during the day. It’s important to note that turmeric has a strong flavor, so feel free to adjust the spices and sweetener to suit your taste preferences.

INGREDIENTS FOR PREPARE GOLDEN MILK

  • Whole Milk – 1 Glass (or plant-based like almond, soy, or coconut)
  • Turmeric powder – 1/2 Tea spoon(or use fresh turmeric, grated)
  • Cinnamon powder – 1/4 Table spoon
  • Black pepper – 1-2 Pinch
  • Ginger Powder – 1/2 Table spoon
  • Nutmeg Powder – 1/2 Table spoon
  • Cardamom Powder – 1/2 Table spoon
  • Kharik Powder(Dry Dates Powder) – 1/2 Table spoon
  • Almond Powder – 1 Table spoon

PREPARATION FOR PREPARE GOLDEN MILK

  • 1: Heat a pan over medium heat and add milk. Add the turmeric powder to the milk after it has been lukewarm for a minute or two.
  • Next, include turmeric powder, ginger powder, black pepper powder, cinnamon powder, crushed green cardamom pods, and a cinnamon powder, Nutmeg powder, kharik powder and almond powder at last.
  • After whisking everything together, boil it gently for ten minutes. It should be nice and heated all the way through; boiling is not necessary.
  • Remove pan from heat, cover pan with a plate or lid and let it sit for another 5 minutes for the flavors to steep in. Strain the golden milk using a strainer into serving cups.
  • Serve warm! You may sprinkle with cardamom or before serving.
  • This great-tasting golden milk is your best natural defense to stay completely clear of flu, cough, and cold, so you can cast yourself with gay abandon into all the wonderful celebrations of the season.

MACROS (1 CUP)

Protein – 8 gm

Carbohydrate – 18.5gm

Fat – 9.9gm

Calories – 193kcal

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How to make keto vegetable chicken salad

HOW TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

By / Health Tips

TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG) ; The low-glycemic index bread without eggs has an effect on blood sugar levels, and this form of bread is known as low-glycemic index bread without eggs. The low-glycemic index bread without eggs just takes 30 to 45 minutes But processed bread has a higher glycemic index than the other breads that contain carbohydrates. However, there are differences in bread types. Whole-grain breads are generally lower on the glycemic index and higher in minerals and fiber.

  • Blood sugar levels: People with diabetes or those trying to avoid blood sugar spikes can benefit greatly from low-glycemic bread, which helps to keep blood sugar levels consistent. It avoids blood sugar spikes and crashes by slowing down the digesting process, which results in more even energy levels throughout the day.
  • Nutritional value: This low-glycemic bread may contain wholesome ingredients like seeds, nuts, or lentils.
  • Digestive well-being: Low-glycemic bread’s high fiber content helps to maintain a healthy digestive system and ward off constipation.
  • Weight control: Eating bread with a low glycemic index can help maintain a healthy body weight. Its increased fiber content and slower rate of digestion make you feel satisfied for longer, which lowers the chance of overeating and encourages more control over your appetite.

INGREDIENTS TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

  • Almond Flour : 1/2 Cup
  • Ground Flax Powder : 1/4 Cup
  • Coconut Flour : 1 Cup
  • Psyllium Husk : 1/3 Cup
  • Chia Seeds : 2 Teaspoon
  • Baking powder : 1 Teaspoon
  • Salt : 1/2 Teaspoon
  • Olive Oil : 2 Tablespoon
  • Apple Cider Vinegar : 2 Tablespoon
  • Lukewarm Water : 2 ¼ Cups

METHOD TO BAKE LOW GLYCEMIC INDEX BREAD(WITHOUT EGG)

  • Firstly turn the oven on to 350°F (180°C); fan mode is more efficient and quicker or bake using the standard mode.
  • Measure all your ingredients carefully in grams and mix all the dry ingredients together in a large mixing bowl and add apple cider vinegar and lukewarm water (cold water won’t activate the fiber in the flour, and the ingredients won’t bind)
  • Mix initially with a spoon. As you proceed, it will become less liquid. The dough is moist, and work the dough with your hands, pressing and squeezing it until a ball is formed. Therefore, we will get final product.
  • To allow the fiber to absorb all the water and keep the ingredients together, form a ball of dough and place it on the worktop for ten minutes.
  • Now Roll into a bread loaf form. Avoid pressing the dough too firmly and Line the prepared loaf pan with parchment paper and place the bread there.
  • If there are cracks in the top, you can repair them by moistening your fingertips with water and rubbing the bread’s surface. Optionally garnish with 1 tablespoon of sesame or poppy seeds.
  • For 45 minutes, bake on the lowest rack in the oven. On the other hand, bake for an additional 15 minutes on the middle rack. If the loaf begins to turn brown, you can cover it with a sheet of foil.
  • To test the bread’s texture, stick a skewer in the center. It should come out mostly or entirely free of crumbs.
  • After that take it out of the oven and let it cool for an hours on a rack and hence low-glycemic index bread is ready.
  • At Last serve directly as sandwich bread topped with cheese, butter, avocado, spinach, lettuce, or chicken.

MACROS (1 SLICE OF BREAD)

Protein : 2.6g

Fat : 2.1g

Carbohydrate : 3.6g

Calories : 68kcal

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How to make Almond Milk using Almond Butter

Blueberry-Strawberry Smoothie

By / Health Tips

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 –

  1. Superfood for health
  2. Anti-inflammatory function
  3. Boosts immunity
  4. Reducing the risk of high blood pressure
  5. To prevent being overweight
  6. Efficient in preventing cancer
  7. Excellent in terms of mental capacity
  8. Slow down aging process of human brain
  9. 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

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How to Make Healthy green juice/ smoothie

By / 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

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How to make Healthy Bajra Chilla

By / 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 –

  1. Bajra flour-1 cup
  2. Pumpkin, grated-1/4 cup
  3. Oil-2 tsp
  4. Cumin seeds-1/2 tsp
  5. Garlic, chopped-1/2 tsp
  6. Green chilies-chopped to taste
  7. Tomato chopped1 tbsp
  8. Onion chopped1 tbsp
  9. Coriander leaves chopped
  10. 2 tbsp Black pepper powder
  11. 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

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How to Make healthy Quinoa Tabbouleh

By / 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:-

  1. Quinoa -1/2 cup
  2. Green onions, sliced -2
  3. Tomato, chopped-1
  4. Peas, boiled- 1/2 cup
  5. Coriander, chopped-fistful
  6. Walnuts, chopped (optional) -2 tbsp
  7. Olive oil 3 tbsp
  8. Mustard Sauce -1 tsp
  9. Garlic, crushed-2 pods
  10. Lime juice-from 1/2 lemon
  11. Salt-to taste
  12. 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

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How To Make healthy Spinach carrot smoothies

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This is detoxifying recipe that provides a good midday energy boost that tastes great.

It is high in B Vitamins, as well as Vitamin A, C, and K,iron and magnesium.

This smoothies good for eye, hair and skin health.

They help add glow to skin.

Ingredients:-

  1. Spinach, chopped -1 cup
  2. Carrot, chopped and boiled- 1, large sized
  3. Ginger, grated  -1 tsp
  4. Water -1 cup

Serving size:1 Glass

Procedure:

1. Firstly cook carrot in 1 cup of water until tender.

2. Let Carrot cool, keep water in it.

2. Blend all ingredients with the cooking water in a blender until smooth.

3. Serve immediately.

Nutritional Value Of Spinach Carrot Smoothie –

Carbs-25 gm
Fat- 4 gm
Protein-5 gm
calories-153 cal

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How to make Healthy bajra methi Paratha

By / 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:-

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

How to Make tasty beans burrito

By / Breakfast Recipes, Festival Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes, Winter Recipes

Burrito is a mouth-watering Mexican dish and a common cylindrical food item of Mexican and American origin consisting of a tortilla wrapped around a mixed filling of such ingredients as meat, cheese, beans, and vegetables.

Burritos give adequate fiber to improve the body’s metabolism. Hence, the body is able to flush out toxins and maintain optimal blood circulation.

Ingredients:-

  1. Jaun/Jowar/Oats roti-2
  2. Red kidney beans, raw -15 g
  3. Salt -as per taste
  4. Zucchini, chopped -2 tbsp
  5. Green chillis, chopped- 2
  6. Oil -½ tsp
  7. Garlic, chopped  -1 tsp
  8. Onion, chopped -1 tbsp
  9. Tomato puree -2 tbsp
  10. Cinnamon powder -¼ tsp
  11. Coriander leaves, chopped – 1 tsp

Serving Size: 1-2 pieces

Procedure:

1.Firstly Soak red kidney beans overnight ,Next day boil them with a little salt until very soft.

2.Drain excess cooking liquid and set aside.

3.Heat oil in a pan than add garlic and saute for half a minute on medium heat.

4.Now Add onion and stir fry for a minute or till translucent.

5. Add red kidney beans and zucchini. Add salt and cover till zucchini is a little soft.    

6. Add tomato puree, mash beans and zucchini. Mash and mix a little with the help of a potato masher and cook on high heat till the mixture thickens.

7. Stir in the green chillis and cinnamon powder.

8. Warm roti and place a ladle full of bean and zucchini mixture on one side topped with coriander leaves.

9. Fold and serve with green chutney

Nutritional Value Of Beans Burrito –

Carbs-55 gm
Fat-11 gm
Protein-15 gm
calories-371 cal

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