protein rich Archives - Page 11 of 13

How to Make healthy Barnyard Millet Upma

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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Let’s make Traditional Mor Kulambu (Buttermilk curry)

By Kamna Dwivedi / 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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How to Make healthy Samai Dosa

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

Samai or little millet is a highly nutritious and fiber rich millet.This is very versatile millet that can easily replace rice in any given recipe.

Samai rice is rich in phosphorus, which helps in tissue repair and produce more energy after workout. It is good for weight loss,detoxification and good antioxidant.

This also helps in controlling sugar as it is low in glycemic index.

Ingredients-

Little millet- 1 cup
Coconut grated- 1/2 cup
salt-1/2 tsp
water-5 cups
Oil-1 tsp

Procedure:-

Wash and soak Little Millet/ Samai in enough water for 2-3 hours.
Drain all the water and grind it along with grated coconut and a little salt.
First grind little millet and coconut to a coarse paste without adding water and then add 1 cup of water to make a smooth paste.
Check the batter and grind it again adding the required water to get a very smooth paste without any grits
Heat the dosa pan well.
Keep the flame high.
Pour enough batter to cover the pan
Turn the pan around quickly so the mixture coats the bottom well without any holes.
Now simmer the flame completely and close the dosa with a lid.
Let it cook for 30 seconds,Then remove the lid and again cook in an open pan for another 30 seconds.
When the edges start lifting, dribble a few drops of oil around and ease the dosa out of the pan.
Now, serve the little millet dosa along with chutney.

Serving size-1-2

Nutritional Value Of Samai dosa-

Carbs-16 gm

Fat-4 gm

Protein-3 gm

calories-109 cal

How to make ragi idiyappam

By Raj Kumari / Health Tips

Introduction ragi idiyappam

Ragi idiyappam, a popular South Indian recipe made with ragi millet, is a healthier option. Idiyappam is generally made with rice flour. This is an ideal morning breakfast recipe and it is mostly shared with the spicy chutneys as the traditional and tastes equally good.

Everyone wants to consume wholesome, stomach-friendly meals. This Ragi Idiyappam dish is ideal for all such individuals and is always a hit with both children and adults. This is well-known by numerous names all across the world. Rice or Ragi noodles, string hoppers, idiyappam, and nool puttu (together with nool appam) are all available in Tamil.

list of health benefits of ragi idiyappam

Maintains blood sugar levels.
Treats anemia
Improves nervous system performance.
Improves heart health.
Healthy breakfast options.
Supports a gluten-free diet.
Provides essential amino acids.
Increases bone density.

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Ingredients ragi idiyappam

Ragi Flour – 2 cup
Rice Flour – 2-3 tablespoon
Boiled Water – As per requirement
Oil – 2 tablespoon
Salt – As per taste

Preparations

Firstly, Heat the pan, add ragi flour to it, and roast it on medium heat until the flour turns aromatic. Transfer the roasted flour to the large bowl and keep it aside.
Add 1 teaspoon of oil and 1 teaspoon of salt to a container. Bring the water to a rolling boil, then pour it over the flour and stir with a spoon. Add water to the flour and stir to combine.
Allow the dough to cool a little. Oil your hands and knead for two minutes. There will be a non-sticky dough created.
Now take the idiappam mold and grease it with some oil. This will prevent the dough from sticking to the mold.
Let’s make ragi idiyappam by making a cylindrical-shaped dough and placing the dough inside the mold. Keep the remaining dough covered, or it will harden.
Tighten the lid and start preparing idiyappam on the greased plate by pressing in a circular motion. Then, stack the plates and place them inside the pot, and steam it for 15 minutes.
After that, you can serve ragi idiappam with coconut chutneys, spicy chutneys, etc.

Macros for ragi idiyappam

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How to make keto vegetable chicken salad

By Raj Kumari / Health Tips

Introduction for make keto vegetable chicken salad:-

The keto vegetable chicken salad, a high-fat, low-carb keto salad, is a fantastic way to eat your vegetables along with chicken. This salad is simple to prepare and full of flavor. Non-vegetarians don’t have to struggle to stick to a ketogenic diet. No matter how long you’ve been on the ketogenic diet or how recently you started, it may seem like every meal you eat has a lot of meat and few veggies. The keto vegetable chicken salad can supply essential vitamins, minerals, and fiber to someone on a ketogenic diet. The fiber in a keto vegetable chicken salad can be especially beneficial because some people develop constipation after switching to this diet.

Broccoli is one of chicken’s greatest friends and goes great in stir-fries. Combining these low-carb vegetables with various spices, cheeses, or sauces will only result in a delicious dish. It is perfect to make ahead of time for a quick, no-cooking-required dinner or to make in minutes with leftover cooked chicken. Its combo of veggies, healthy fat and lean protein is also ideal for anyone looking to lose weight. Here is the reason you would like –

Easy to customize
Low carb ingredients
Creamy texture
Chicken flavor
Keto friendly
Protein rich
Low in carb
High in fat

Ingredients for make keto vegetable chicken salad:-

Boneless chicken – 50 gm
Spinach – 20 gm
broccoli – 20 gm
carrots – 20 gm
tomatoes – 20 gm
Onion – 20 gm
Zucchini – 20 gm
Egg plant – 20 gm
olive oil – 4 tablespoon
salt – 1/2 teaspoon
cream – 1 cup
mayonnaise – 2 tablespoon

Method

Take boneless chicken in small pieces. Wash it thoroughly and keep it aside.

In a big bowl, add the chicken pieces. Rub each piece of chicken with the mixture, which includes 2 tablespoons of olive oil, salt, and pepper powder.
Dice the carrot after peeling it. Cut the tomatoes into small cubes after rinsing them. Cut the florets from broccoli heads into bite-sized pieces.
Other vegetables, such as zucchini, spinach, onions, and eggplant, should be washed, peeled, and then cut into small pieces.
Add olive oil to a nonstick pan, heat it, and then add the chicken pieces. Flip the pieces while frying. Take the chicken out of the pan and add the entire cut-up vegetable collection to the same pan to stir-fry.
Arrange the cooked boneless chicken pieces. Place it in a bowl along with the fried vegetables. Add spinach, cream, salt, black pepper powder, and mayonnaise. Give it a good stir.
Serve immediately.

Macros for keto vegetable salad (100gm):-

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How to make healthy Ragi appe

By Annie Katare / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Winter Recipes

Ragi Appe healthy breakfast and snack option which is small round in shape. Rich in fibre, iron and calcium, among other nutrients, low in calories and easily digestible.

Ragi is an excellent food for weight loss,healthy eaters and diabetics, as well as for kids.

Ragi comprises a vast array of key nutrients like vitamin C and E , B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats.

This is feeling,healthy and easy to cook in just 10 minutes.

Ingredients-

1.Ragi flour -1 cup

2. Soojii -4 tsp.

3.Curd -1/2 cup

4. Jeera seeds -1 tsp.

5. Baking Soda -1/2 tsp.

6. Onions -1

7. Tomato -1

8. Capsicum -1

9. Green Chilli -1-2 According to taste

10. Coriander Leave- 2 tsp.

11. Salt -as per taste

Serving Size: 3-5

Procedure:-

1.Take Ragi flour and Sooji and Mix together,add salt and soda in it.

2. Add the chopped Onion ,tomatoes and capsicum and add it to the flour and make a thick batter by adding water in it.

3. Heat appe tawa or Idly maker & brush with oil and put batter into that.

4. Let it cook properly & then turn other side of appe.

5. Serve with chutney

Nutritional Value Of Ragi Appe-(5 piece)

Carbs-25 gm

Fat-6 gm

Protein-2 gm

calories-160 cal

How to make keto vegetable salad

By Raj Kumari / Health Tips

Introduction for make keto vegetable salad:-

To make a keto vegetable salad, we required all types of low-carb vegetables permitted on a keto diet, including avocados, lettuce, tomatoes, cucumbers, broccoli, and many more. This recipe for low-carb vegetable salad is simple, packed with antioxidants, and wonderfully delicious. The ketogenic diet is a well-known, extremely low-carb, high-fat dietary strategy. Notably, The keto vegetable salad should be high in protein and healthy fats and low in carbohydrates. Here is a recipe for a great keto vegetable salad. This keto vegetable salads are made tastier, fattier, and more satisfying with the aid of healthy sauces.

The ketogenic diet, a high-fat, low-carb Keto salad is a fantastic way to eat your vegetables. This salad is simple to prepare and full of flavor. Vegetarians don’t have to struggle to stick to a ketogenic diet. No matter how long you’ve been on the ketogenic diet or how recently you started, it may seem like every meal you eat has a lot of meat and few veggies.Salads can supply essential vitamins, minerals, and fiber to someone on a ketogenic diet. The fiber in a salad can be especially beneficial because some people develop constipation after switching to this diet.

A person on the keto diet can make sure that their food has the right fat-to-carbohydrate ratio by preparing their own salad dressings. Reliable Source. Additionally, it allows consumers more control over the ingredients that go into their food. Fresh, basic ingredients are commonly used in homemade salad dressings. By incorporating various herbs and spices, it is possible to change the flavors of these dressings.

Ingredients for make keto vegetable salad:-

Cucumber : 20 gram
Carrot : 20 gram
Tomato : 20 gram
Broccoli : 20 gram
Bell pepper : 20 gram
Paneer : 50 gram
Onion : 20 gram
lettuce or spinach 30 gram
Olive oil : 1-2 tablespoon
cream : 1/2 cup
chat masala : 1/2 tablespoon
salt : As per taste
black pepper powder : 1/2 tablespoon

Method for keto vegetable salad :-

Collect all the vegetables (cucumber, carrot, tomatoes, broccoli, bell pepper, onion, lettuce or spinach). Wash them properly, keep them aside for a while, and allow them to dry completely.
Peel and break the cucumber into two pieces, halve them vertically, remove seeds, cut into thick strips, and roughly cut them into small cubes.
Peel and chop the carrot into small pieces. Chop tomatoes into small pieces.
Cut the broccoli and place it in hot water. Bring to a boil and cook for 2 minutes.
Cut the bell peppers into equal pieces.
Place the paneer on a sizable serving plate and slice it into small pieces.
Place spinach or lettuce leaves on a sizable serving plate and chop it into small pieces.
Sliced onions should be arranged and peeled.
Fry the onion over medium heat. cucumber, carrot, tomatoes, broccoli, bell pepper, onion and salt as per taste for 10 minutes.
Afterward, let it settle down for a few minutes.
Squirt lemon juice over the arranged veggies and add paneer in small pieces.
Mix shredded lettuce or spinach over the veggies in a bowl. Sprinkle chat masala, black pepper powder, Roasted Pumpkin seeds and salt over it and mix well.
Let’s add 4 tablespoons of cream, serve, and enjoy your keto vegetable salad.

Macros for keto vegetable salad (200g):-

Protein : 14g

Fat : 51g

Carbohydrate : 13g

Calories : 550g

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How to make Quick and Easy Egg Sandwich

By Kamna Dwivedi / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Keto Recipes, Protein Rich Recipes, Weight Loss Recipes

Introduction:-

This is a Quick and Easy Egg Sandwich. We always need a quick protein rich easy to cook option in the morning. This sandwich is a great breakfast option for working people. It can be made in just 5 minutes. And if we talk about its benefits, it is high in protein, good fat, vitamins and minerals. This is a morning meal perfect option for those who are into fitness and want to loose weight in less efforts. The healthy fats in the meal to keep you satiated, you will feel hungry throughout the day.

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Ingredients:-

Slice of bread – 2
Egg – 2
Low fat cheese – 1 tbsp
Choice of vegetables finely chopped (Onion, tomatoes, green chilli, coriander leaves, capsicum) – 1 cup
Butter – 1/2 tbsp
Salt and pepper to taste.

Method:-

Firsly, take a bowl and beat two eggs in a bowl nicely.
Now, Heat the butter to a pan on low flame. Now, pour the egg mixture into the pan over low-medium heat. (Do not overheat the pan, otherwise your egg will turn brown and ruin the taste of egg)
After that, place the bread on top of the mixture, fry for 1 minute. Now turn the bread over.
Then, top with filling with veggies to your choice and season with salt and pepper. Then, turn the eggs/bread over to cook the other side.
Afterwards, Tuck the edges in and fold to make a sandwich. Then turn of the heat.
Now, transfer this to a plate.

Your Quick and easy Egg sandwich is ready. Served hot with your favorite sauce. Try this recipe and let us know by commenting us here in comment section below.

Macros of Egg Sandwich:-

Calories: 456 kcal

Carbohydrate: 35.4 g

Protein: 21.5 g

Fat: 26 g

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Let’s make Ragda Pattice in a Healthy way

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

Introduction:-

This High Protein Ragda Pattice recipe is a super duper delicious, healthy and easy to prepare. Ragda Pattice is a very famous dish of the street food culture in the Indian state of Maharashtra. We always love street foods but due to its unhealthy ingredients and unhealthy cooking methods we prefer to avoid it or limit the consumption. Here, we are introducing everyone’s all time favorite Ragda Pattice recipe, which is made by healthy ingredients and healthy cooking method. Now let’s talk about its benefits, that how a street food can be healthy and tasty, if we use this method with healthy alternatives, we can eat this on a regular basis.

This Ragda Pattice has several health benefits like- This chaat is made by dried peas and paneer. Dried peas (Vatana) and paneer are rich in protein. Also this recipe has variety of vegetables (beetroot, sweet potato, carrots, onion etc) are loaded with dietary fiber, vitamins and minerals. A diabetic friendly recipe and safe in your weight loss journey.

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Ingredients:-

For Ragda curry-
Peas dry – 50 gm
Onion – 1/2 cup
Tomato – 1/2 cup
Green chili – adjust to taste
Turmeric powder – 1/3 tsp
Salt to taste
Coriander mint chutney – 1 tbsp
Coriander leaves for garnishing
Tamarind dates chutney (optional) -1 tbsp
Curd – 2 tbsp
For Pattice –
Paneer – 1/2 cup
Boiled potatoes/sweet potatoes – 1/2 cup
1 Carrot grated
1/2 Beetroot grated
1 Small Onion finely chopped
Green chili – adjust to taste
Salt to taste
Coriander powder
Bread crumbs – 1 bread
Oil- 1 tbsp

Method:-

First of all, wash the dried peas thoroughly and let it soak for at least 5-6 hours or overnight.
In the morning drain the soaked peas, wash it well. Now take all the peas in cooker, add salt and turmeric powder. Let it boil with 4-5 whistles.

Cooking Method:-

For ragda curry– once the peas are nicely boiled, smashed it by spatula. Add some chopped green chilli, 1/2 chopped onions, 1/2 chopped tomato, 1tsp mint chutney and 2 tbsp chopped coriander leaves. Now, let all the mixture together for more 4-5 min without covering.
Now, Take a large bowl. Add boiled and smashed sweet potatoes/potatoes in the bowl. Now add grated paneer, all the finely chopped and grated veggies, bread crumbs and salt to your taste. Now mix well all together and make a shape of patties or tikki with the help of oil.
Heat some little amount of oil in non-stick pan. Slighly roast all the patties on a medium flame. Flip and roast patties from both the sides equally. And turn off the flame.
- For Plating – Take your patties into a plate. Then, add peas curry, curd, some onions, mint and tamarind chutney, chaat masala and garnish it with fresh coriander leaves.

Your High protein Ragda Pattice is ready to be served. Enjoy this as party or festival dish and let us know your experience in the comment section.

Nutritional value of Ragda Pattice (per serving) :-

Calories: 350 kcal

Carbohydrates: 50g

Protein: 10g

Fat: 8g

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How to Make delicious Besan chilla in dosa style

By Annie Katare / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Besan chilla is one of the healthy Indian Breakfast.This is Protein rich, low calories and Gluten free.

This filling Dish can be served in Breakfast, snacks, lunch and dinner.This is Delicious healthy and easy to make recipe.

Besan chilla is also known for its versatility and customizable dish. This can be easily customized with various ingredients, vegetables .herbs, and spice mixes.

Besan chilla is a good source of Protein,vitamins and minerals like iron, Folic acid,zinc and manganese, which can help maintain a healthy weight.

Ingredients-

1.5 Cup Besan or chickpea flour
¼ cup rava / suji
¼ cup curd
1/2 tsp Turmeric powder/Haldi
1 Cup water
1 cup chopped carrort
1 cup Grated Paneer
1 tomato chopped
1/2 capsicum chopped
2 tpsp coriander leaves
2 tbsp sweet corn
Peri peri Masala 1/2 tsp
Grated cheese 2 tbsp
Salt as per taste
Oil 1tbsp
Green chutney 1 tsp
Garlic chutney 1 tsp

Serving size-1-2

Procedure:-

1. Firstly, in a mixer jar take 1½ cup besan, ¼ cup rava, ¼ cup curd.

2. Add turmeric and ¾ tsp salt add 1 cup water and blend to smooth batter.

3. pour the batter into a large bowl and rest for 10 minutes.

4. Heat the dosa pan and pour the chilla batter

5. Spread as thin as possible

6. Once the chilla is cooked from the top, spread 1 tsp oil.

7. Spread 1 tsp Green chutney and garlic chutney over the chilla

8. Add Paneer, carrot ,tomatoes,capsicium sweet corns,coriander

9.Add Grated cheese ,salt and peri peri masala over the dressing

10.Now spread the stuffing Uniformly and cook for sometime.

11.Roll the chilla tight keeping the stuffing intact.

12.Enjoy Crispy Besan chilla dosa.

Nutritional Value Of Besan Chilla in dosa style

Calories -180Kcal
Protein-9 gm
Carbs-20 gm
Fats-10 gm

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