healthy recipe

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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How to make healthy Ragi Uttapam

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes

Ragi Uttapam is a simple, healthy, gluten-free recipe from the South Indian cuisine. It  is very healthy and easy to make breakfast.

Ragi is a powerhouse of proteins, minerals, and amino acids. It is also rich in calcium and iron and antioxidant. 

This is gluten free and good for weight loss

Ragi helps in relaxing the body naturally.

Ingredients:-

1.Onions,Finely chopped -1/4 th cup

2.Ragi (nachini/red millet ) flour -1/4 cup

3.Rice Flour -1/4 cup

4.Low fat curd -1/4 cup

5.Green Chili,Finely chopped- 1/2

4.Mustard seeds- 1/4 tsp

5.Cumin seeds- 1/4 tsp

6.Curry leaves -3-4

7.Asafoetida ( Hing)- a pinch

8.Coriander leaves, chopped-1 tsp

9.Salt to taste

10.Oil-1/2 tsp

Procedure:

1. Combine the Ragi flour,rice flour, onions,coriander,curd,green chilies, salt and water in bowl and mix well to make a batter of pouring consistency

2. Keep aside for 2 hours to ferment

3. Now take one pan, heat 1 tsp oil in small pan and add mustard seeds and cumin seeds.

4.When the seeds crackle, add the curry leaves and hing and saute  for few seconds.

5.Pour This tempering over the batter and mix well.

6. Now Pour a spoonful of the batter onto the pan each and cook them on both sides using 1/4 tsp of oil.

Nutritional Value Of Ragi Uttapam –

Carbs-32gm
Fat-5gm
Protein-6 gm
calories-195 cal

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How to make Healthy Jowar Khichdi

By / Breakfast Recipes, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Jowar contains more fiber and protein than rice and wheat. Jowar is a good source of antioxidants.

Eating khichdi might aid in the body’s detoxification process, maintaining digestive balance and assisting in weight loss. 

 jowar is digested slowly, thus leading to maintained and stable blood Sugar levels. Being rich in fibre, Jowar gives a feeling of satiety, when consumed.

This is good low glycemic food,good for weight loss.

Ingredients:-

Jowar Grains -1/2 Cup

Sprouted Horse Gram (Channe ki Dal)-2 Tbsp

Oil- 2 tbsp

Mustard Seeds -1/2 Tsp

Jeera-1 Tsp

Turmeric Powder 1/2 Tsp

Salt -1/2 Tsp

Green Chillies-2

Chopped Ginger -1 Tsp

Asafoetida -1/8 Tsp

Mixed Vegetables ( Carrot, beans, peas and capsicum) -1 Cup

Chopped Coriander Leaves -2 Tbsp

Curry leaves- 10

Serving Size: 1 bowl

Procedure:

1. Soak Jowar grains for 15 hours and pressure cook adding 3 cups of water along with horse-gram for 20 mins.

2. In a pan add oil and temper mustard seeds, jeera, green chillies, ginger, asafoetida .

3. Add veggies, curry leaves and saute till they become soft.

4. Add salt, turmeric powder and and the cooked jowar with water and simmer for 10 minutes or till it becomes little dry.

5. Switch off when the khichdi is little soggy.

6.The water is absorbed once cooled.

7. Sprinkle coriander leaves and serve warm.

Nutritional Value Of Jowar khichdi –

Carbs-25gm
Fat-3gm
Protein-5 gm
calories-138 cal

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How to Make healthy Jowar Upma

By / Breakfast Recipes, Celiac Disease, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

 Jowar is one of the five top cereal crops in the world rich in protein, iron, and fibre. Jowar also has great antioxidants properties and is also gluten-free.

This recipe is easy to cook and nutritious.  jowar upma is healthy due to its high fiber content, which aids digestion and promotes satiety.

This recipe is an ideal food to diabetic and celiac patients.

Ingredients

1.Jowar Seeds-2 cup

2.Onion, finely chopped- 1

3.Carrot, finely chopped -1

4.Green peas -1/4 cup

5.Roasted Peanuts -2 Tbsp

6.Ginger , grated-1 inch

7.Garlic , crushed-2 cloves

8.Green Chilli-2 chopped

9.Lemon juice-2 tsp

10.Turmeric powder -1/2 tsp

11.Rock Salt- as per taste

12.Black pepper powder-2 tsp

13.Oil -2 Tbsp

14.Water-4 cups

15.Coriander Leaves, finely chopped

Serving Size: 1 Bowl

Procedure:-

1. wash and soak Jowar pearls overnight or for at least 6 – 7 hours in water.

2.Drain the excess water. Place the Jowar into the pressure cooker along with 4 cups of water and salt.

3.Pressure cook for one whistle, turn the heat to low and simmer for about 10 minutes and turn off the heat. Allow the pressure to release naturally.

4.The Jowar will continue to cook in the pressure that exists in the cooker.

5.Open the lid of the pressure cooker, you will see the jowar pearls have chewy texture. So you will need to add a little more water and allow it to cook through for some more time.

6.Steam the vegetables and keep them ready to make the upma.

7.Heat oil in a saucepan over medium heat and saute the chopped onion, garlic and ginger for a couple of minutes until it is soft.

8.Once the onion turns translucent, add the peanuts and saute for another couple of minutes.

9.Now Add the steamed vegetables, turmeric powder, jowar, salt and black pepper. Adjust the seasonings to suit your taste.

10.Cover the pan with a tight fitting lid, reduce the heat to low and let Jowar Upma cook for about 5 minutes.

11.Turn off the heat and drizzle lemon juice over upma

12. Garnish with chopped coriander leaves and serve hot, with chutney(optional).

Nutritional Value Of Jowar Upma –

Carbs-15gm
Fat-3gm
Protein-3 gm
calories-99 cal

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How to Make healthy Barnyard Millet Upma

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

This is easy healthy and tasty recipe .This dish is also know as oodalu uppittu in south India.

Barnyard Millet has the highest dietary fiber and iron content compared to all other millets and cereals like rice and wheat.

It is rich in fibre and minerals like calcium, copper and iron which is essential for maintaining a healthy and fit body.

This dish is ideally be consumed during the winter season.

Ingredients:-

1.Barnyard millet (Samak) Rice -1/2 cup

2. Cumin seeds -1/4 tsp

3.Cloves- 2

4.Black peppercorn -3

5.Cardamom, green- 2

6.Peanuts, roasted-1/2 tbsp

7.Ginger, minced -1/4 tsp

8.Green chilli-1

9.Potato, boiled-1/2 cup

10.Desi ghee-1 tbsp

11.Rock salt (sendha namak)-to taste

12.Cashews, roasted-10

13.Coriander leaves, chopped-1 tbsp

14.Lime juice-1 tsp

Serving Size: 1 Bowl

Procedure:-

1.wash and soak sama rice or Barnyard millet for 30 minutes

1.Place a pan on medium heat and pour ghee into the pan.

2.Once the ghee heats up, toss in cumin seeds, cloves, black peppercorns, and green cardamom pods, and stir.

3.Now Add roasted peanuts, minced ginger, and green chillies. Sauté for 30 seconds.

4.Now add boiled potato, and cook for about 1 minute.

5.Add sama rice /Barnyard Millet (and stir to coat well with ghee and spices, about 3 minutes.

6.Pour in 300 ml (1¼ cups) water, add rock salt (sendha namak), stir, then cover and cook till the water is absorbed, 4 to 5 minutes.

7.Use a fork to fluff the rice.

8.Add fried cashew nuts, coriander leaves, and lime juice.

9.mix the upma properly and then remove from heat.

10.Transfer to a serving bowl and serve hot

Nutritional Value Of Barnyard Millet Upma –

Carbs-17gm
Fat-4 gm
Protein-3 gm
calories-103 cal

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How to make Bottle Gourd Peanut (Sorakkai Verkadalai) Masala

By / Fitpiq Team, Health Tips, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is Bottle Gourd Peanut (Sorakkai Verkadalai) Masala. A traditionally made Healthy and Tasty also known as Bottle gourd peanut curry. This is the perfect recipe with balance of flavors in our Bottle Gourd Peanut Curry recipe. This simple and easy vegan dish combines with the goodness of bottle gourd and the rich and nutty flavorful peanuts, creating a delightful and nutritious combination.

A wholesome and satisfying meal gives you many health benefits due to its nutritious ingredients. Such as – it is rich rich dietary fiber, minerals, vitamins, proteins and good fats. It is good in Weight Management, improves Digestive Health, good for heart health, also it gives you immunity system support and regulates blood sugar levels. Now let’s jump to the recipe.

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Ingredients:-

  • Bottle gourd chopped in cube – 2 cup
  • Peanut powdered – 1/3 cup 
  • Turmeric Powder – ¼ tsp
  • Onion small, finely chopped – 1
  • Tomato small finely chopped – 1
  • Green Chili – adjust to taste
  • Jeera – 1 tsp
  • Red Chili cracked – 2
  • Cooking Oil – 2 tbsp
  • Mustard seeds – 1 tsp
  • Curry leaves – 4-5
  • Salt adjust to your taste
  • Water -1¼ cup

Method:-

  • To make Peanut powder masala – Firstly, heat a pan and Add 1 tsp jeera, some red chili and 1/3 cup of peanuts to the pan. Stir them till the peanuts are dry roasted nicely. Take them into a mixer jar.
  • After allowing all ingredients to cool down. Now, blend them and make a fine powder. Keep this powder aside for later use.
  • To make the Curry – Heat 2 tbsp oil in a pan. Once the oil get heated, add 1 tsp mustard seeds. Now, allow it to pop. Now, gently add green chilis and curry leaves, let them roast a little. After that, add chopped onions and sauté them over medium heat until they turn pink in color. Then, add chopped tomatoes and cook it for a while.
  • After that, Sprinkle ¼ tsp turmeric powder, slightly roast it and let mixture to simmer. Cook the mixture until it’s mushy.
  • Next add the chopped bottle gourd to the onion-tomato gravy, mix all together. Then sprinkle ¼ cup water and salt to your taste.
  • Now, Cover the pan and let the curry cook on a medium flame. At regular intervals, check the bottle gourd should be cooked nicely.
  • Once the bottle gourd is thoroughly cooked. Add the ground peanut powder into the curry. Now, mix everything together for 1 min, and then switch off the flame.

Your South Indian Sorakkai Verkadalai masala or Bottle Gourd Peanut Curry is now ready to be served. Enjoy it with roti of rice.

Macros of Bottle gourd curry (per serving):-

  • Calories: 200-250 kcal
  • Protein: 6-8 grams
  • Carbohydrates: 15-20 grams
  • Fat: 12-15 grams

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Let’s make Traditional Mor Kulambu (Buttermilk curry)

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

Introduction:-

This is a Traditional Mor Kulambu (Buttermilk Curry). This easy and quick curry is very popular recipe in southern part of India, made with yogurt or buttermilk and various spices. It is primarily enjoyed for its delicious taste and flavors, and the uniqueness of Mor kulambu is made with veggies. These veggies are traditionally and commonly used in every where, that are okra(bhindi), pumpkin, brinjal, cucmber and bottle gourd It is not only quickly prepared, also gives you several health benefits like-

Probiotics, Mor kulambu is made up curd or buttermilk, which are the great sources of probiotics. Buttermilk has good bacteria that promote a healthy gut microbiota. Consuming foods rich in probiotics can help improve digestion and support overall gut health. This curry have cooling effects, especially during the summer. Mor kulambu also helps in weight management and provide you a feeling of fullness. Mor kulambu typically contains various spices and herbs and vegetables, which are rich in fiber, minerals, vitamins and antioxidants. These ingredients can contribute to boost your immunity.

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Ingredients:-

  • Rice – 1 tbsp
  • Toor dal – 2 tbsp
  • Ginger – 1/2 inch
  • Green chilli – adjust to taste
  • Coriander leaves – 1 tsp
  • Curry leaves 4-5
  • Cumin seeds – 1/2 tbsp
  • Mustard seeds – 1/2 tsp
  • Coconut fresh grated – 2 tsp
  • Turmeric – 1/4 tsp
  • Curd/buttermilk – 1 cup
  • Dry red chilli – 2 cracked
  • Veggies – 1 cup (okra, tomato, brinjal) add as per choice.
  • Oil – 1 tbsp
  • Salt to taste

Method:-

  • To prepare dal rice paste: Take a mixer jar, add soaked dal and rice, green chilies, grated coconut and cumin seeds, coriander leaves, turmeric and ginger. Add a little water and blend till it become smooth paste. Keep it aside.
  • For cooking: Heat some oil in a pan, add all the chopped vegetables(except tomato), turmeric powder. Now, add some water and cover it. Let them cook 4-5 min on a medium flame or till all vegetables cook well. And keep veggies aside for a while.
  • To make the curry base: Take a mixing bowl, whisk the yogurt or buttermilk until smooth. Now, heat some oil in a kadhai or wok. Add mustard seeds, curry leaves and let it splutter. After that add dal rice paste in kadhai and mix all together well.
  • Now, add whisked curd/buttermilk into the kadhai. Combine the curd and mixture together as a base. After wards, add all cooked vegetables together along with chopped tomato. Let all material cook for about 3-4 min.

Your South Indian Traditional Mor Kulambu Curry/Buttermilk Curry is ready. Serve hot with rice or roti and enjoy the flavor of south Indian cuisine.

Macros of Mor Kulambu:-

Calories: 134 kcal

Protein: 3 g

Carbohydrate: 8.6 g

Fat: 8 g

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