protein rich

Sabudana kheer

How to make carrot sabudana kheer

By / Breakfast Recipes, Health Tips

Carrot sabudana kheer is a popular Indian dish that combines the unique texture of sabudana (tapioca pearls) with the sweetness of carrots. It’s often enjoyed during fasting periods and as a snack.

Carrot sabudana strikes a balance between the nutty, chewy texture of sabudana and the natural sweetness and crunch of grated or finely chopped carrots.Carrot sabudana is not only flavorful but also nutritious. Carrots are rich in vitamins and antioxidants, while sabudana provides carbohydrates for energy.

This dish can be enjoyed during fasting periods, as it adheres to fasting food rules in some Indian cuisines. It’s also a satisfying snack or light meal for any occasion. Overall, carrot sabudana is a delightful and nutritious recipe that showcases the culinary creativity of Indian cuisine. Its combination of flavors and textures makes it a popular choice for various dietary preferences and occasions.

The result is a delicious and satisfying dish that’s both comforting and nutritious. The carrots add a burst of color and natural sweetness to the sabudana, making it a flavorful choice for those observing fasting rituals or simply looking for a tasty snack or meal.

Ingredients

  • 2 tablespoons ghee (clarified butter)
  • 1 cup grated carrots
  • 1/2 cup mashed dates (remove seeds)
  • 2 cups milk
  • 1/4 cup sweetened condensed milk (Milkmaid)
  • 1/2 cup sabudana (tapioca pearls), soaked for 2 hours
  • 1/4 teaspoon ground cardamom (optional)
  • 2 tablespoons chopped almonds
  • 2 tablespoons chopped pistachios
  • 2 tablespoons raisins

Instruction to make carrot sabudana kheer

Begin by Heating Ghee:

In a large pan, heat 2 tablespoons of ghee over medium heat.

Saute the Grated Carrots

Add the grated carrots and sauté them for a few minutes until they start to soften.

Incorporate Mashed Dates

Stir in the mashed dates, ensuring they mix thoroughly with the carrots. Continue to cook for a few more minutes until the dates are well combined.

Pour in the Milk

Add 2 cups of milk and bring the mixture to a boil. Continuously stir to prevent scorching. Reduce the heat to low and allow it to simmer for about 15-20 minutes until the mixture thickens.

Introduce Sweetened Condensed Milk: (Optional)

Mix in 1/4 cup of sweetened condensed milk (Milkmaid) and the soaked sabudana. Cook for an additional 10-15 minutes until the sabudana pearls become transparent and soft. Optionally, add ground cardamom for extra flavor.

Incorporate Ghee- Roasted Nuts and Raisins

Pour the ghee-roasted nuts, pistachios, almonds, and raisins along with the ghee into the prepared Carrot and Dates Sabudana Kheer. Stir well to infuse the flavors.

Serving the Delightful Dessert:

Your Carrot and Dates Sabudana Kheer with Ghee-Roasted Nuts and Raisins is now ready to serve. Enjoy it either warm or chilled for a delightful dessert.

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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

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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.

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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

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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

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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.

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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

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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.

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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

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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.

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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

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How to make Yummy and Healthy Rajsthani Gatte ka Pulao

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

Introduction:-

Yummy and Healthy Rajsthani Gatte ka Pulao is a delicious recipe which is from Marwari cuisine of Rajasthan. It is not only full of flavors, also good and safe for health. It’s a good combination of protein and carbs. This recipe is full of vitamin C which helps to boost our immunity and good for skin health.

As we all know bengal gram or besan is commonly used in Rajasthani cooking. Besan is high in folic acid, which is important for RBC and WBC in the bone marrow.

Use this recipe on your parties or any celebration, this can be a flavorful healthy replacement of unhealthy dishes.

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Now let’s jump to the preparation of recipe.

Ingredients:-

To make Besan Gatte –

  • Besan – 4 tbsp
  • Red chilli powder – 1/2
  • Kashmiri lal chilli – 1/2 tsp
  • Turmeric powder – 1/2 tsp
  • Coriander powder – 1 tsp
  • Kasoori methi – 1/2 tsp
  • Cumin seeds – 1/2 tsp
  • Carrom seeds – 1/2 tsp
  • Salt to taste
  • Pinch of Hing
  • Oil – 1 tbsp
  • Water as required

To make Pulao –

  • Cooked rice – 3 cup
  • Cooking oil – 1 tbsp
  • Whole black pepper – 1 tsp
  • 2 Green chilli
  • 6-7 Cashews
  • 1 Whole red chilli broken
  • Garlic finely chopped – 1 tbsp
  • Onion finely chopped – 1 cup
  • Green peas – 1/2 tsp
  • 5-6 Curry leaves
  • Kashmiri red chilli – 1/2 tsp
  • Turmaric powder – 1/2 tsp
  • Salt to taste
  • Mint and Corander leaves for garnish
  • Lemon juice – 2 tbsp

Preparation:-

  • To make besan gatte- Add besan, salt, all the masala(mentioned in ingredients) and oil. Add water to make a dough like chapati dough. Grease dough with oil and keep it aside by covering a muslin cloth for 5 min.
  • Boil 3-4 glass of water in a patila/runway pot. Now shape the gatta like carrot and put into the boiled water. Let it boil for 6-8 min.
  • Afterward, off the heat, strain its water. Once the gatte cool down, cut all the gatta in round shape.

Method of making Pulao:-

  • To make Pulao- Heat 1 tbsp oil in a kathai. Add broken red chilli, black pepper, green cardamom, green chilli, curry leaves and cashews, roast it for a while. Now add onions and sauté till it become golden blown. Now add red chilli, kashmiri red chilli powder, boiled peas, besan ke gatte, cooked rice and salt. Mix all together and keep frying for 5 min. Cover with the lip, let it steam for mor 2 min.
  • Now off the flame. Add lemon juice and garnish the pulao with Mint and coriander leaves.

Your Rajasthani gatte ka pulao is ready. Serve Gatte ka Pulao with cucumber or onion raita, and roasted papad. Enjoy this healthy meal, and let us know by commenting is mentioned to this.

Macros of Rajasthani Gatte ka Pulao:-

Calories: 345.6 kcal

Carbohydrates: 55 g

Protein: 8 g

Fat: 10.4 g

Fiber: 3.2 g

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How to make Healthy Indian Traditional Tamarind Rice

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

Introduction:-

Healthy Indian Traditional Tamarind Rice is also known as Puliyogare in South India. It is a very simple, authentic, tangy, spicy recipe. This recipe gives you not only flavors but also goodness of health. Due to added tamarind, peanut and pure spices, it’s good for heart health, blood pressure and diabetes. It has components of lowering bad cholesterol, it helps to reduce inflammation and improve blood circulation.

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Ingredients:-

  1. Rice – 1 cup
  2. Peanuts – 1/2 cup
  3. For Masala powder – (2 tsp Coriander seeds, 1/2 tsp cumin, 1/2 tsp black pepper, 2 whole red chilli, 1/2 tsp fenugreek seeds, 1 tsp sesame seeds, 2 tsp Coconut Powder)
  4. Seasoning – (1 tsp Urad dal, 1 tsp chana dal, 1 whole red chilli, 1 tsp mustard seeds, 4-5 curry leaves, pinch of hing, 2 green chilli, 1/2 tsp turmeric powder)
  5. Cooking oil – 2 tbsp
  6. Tamarind – 1 small (lemon sized)
  7. Jaggery powder – 1 tbsp
  8. Salt to taste
  9. Coriander leaves for garnishing

Preparation:-

  • Soak the rice, wash it thoroughly and boil it.
  • Prepare masala for recipe – heat a pan on a low flame. Firstly, add whole coriander seeds, whole red chilli, cumin and black pepper, white sesame seeds and roast for 2 min at low heat. After that add coconut powder and saute for a while. Now off the flame and allow it to cool down completely. Then, put all ingredients in a mixer jar, and blend into a fine powder.
  • Soak tamarind in warm water for 10 min, just before cooking.

Cooking method:-

  • Heat some oil in a pan (use mustard or coconut or sesame oil). Add raw peanuts and roast till it will change its color. Now add urad, chana dal, whole red chilli, mustard seeds, green chilli, curry leaves and roast it till dal turns light brown then add turmeric powder keep sauteed.
  • After that add squeezed tamarind water into mixture. Now add some jaggery, grounded masala, 1/2 cup water and salt as per your taste. Mix all nicely for 2 min.
  • Afterwards, add boiled rice into the mixture, combine everything very well. Cover & cook for 2 min at low flame.
  • Off the heat, mix well again and garnish the dish with Fresh coriander leaves.

Your Healthy Indian traditional tamarind rice is ready. Serve it hot with tomato rasam or sambhar and pickle.

Macros of tamarind Rice/ Puliyogare:-

Calories: 313.5 kcal

Carbohydrates: 45.5 g

Protein: 7 g

Fat: 11.5 g

Fiber: 5.7 g

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How to make Healthy Cauliflower Egg Pulao without Rice

By / Eggs, Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

Healthy Cauliflower Egg Pulao without Rice is quick, easy, super nutritious and a great replacement of rice and It is rich in nutrients such as vitamins C and K, a good source of folate high in fibre and protein.

For some healthy reasons, once in a while we should take a break from all grains and consume a grain free meal to give an ease to our gut health, but that meal should be fulfilled with equal amount of nutrients as grains. So, this recipe can be a great option as a detox meal. Now let’s jump to the recipe.

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Ingredients:-

  • Cauliflower grated – 1 cup
  • Broccoli grated – 1 cup
  • 2 Whole Eggs
  • Onion, capsicum (red, green, yellow) – 1 cup (choose veggie as per your choice)
  • Mushroom – 1 cup
  • Sweet corns – 1/2 cup
  • Ginger garlic grated
  • Salt and black pepper to taste
  • Oil for cooking – 2-3 tbsp
  • Coriander leaves for garnishing

Cooking Method:-

  • Heat 2 tbsp oil in a pan. Add grated ginger and garlic, roast it slighly.
  • Now add onion and capsicum. Subsequently, Saute for a while.
  • After that add grated cauliflower, broccoli, boiled corns and chopped mushrooms into the pan.
  • Add salt and black pepper to your taste, mix it well. cover the pan, cook the mixture for 5 min.
  • Prepare Scrambled eggs separately – Heat 1 tbsp oil on a separate pan on a medium flame. Pour raw eggs in oil, when it starts cooking, keep stirring it nicely and stirring the eggs every few seconds. Finally, the pieces of eggs get separated, then off the flame.
  • Add scrambled eggs into the cauliflower mixture and stir it well for 1 min. Now Off the flame.
  • Garnish it with Coriander leaves.

Now Healthy Cauliflower Eggs Pulao without rice is ready. Enjoy it with chick pea hummus or any dip of your choice.

Macros of Cauliflower Egg Pulao:-

Calories: 160 kcal

Protein: 10g

Carbs: 7.5g

Fat: 10g

Fiber: 8.5g

So, here it is a perfect recipe filled with nutrition and a great way to substitute rice in your meals. Try this, It’s going to be a regular for you, surely.

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