weight loss recipe Archives

How to Prepare Banana Chia Oatmeal Smoothie

By Raj Kumari / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Smoothies, Weight Loss Recipes

To Prepare Banana Chia Oatmeal Smoothie is a perfect breakfast option for people on the go. It’s a vegan and gluten-free recipe that’s rich in fiber, protein, and healthy fats. The chia seeds and oats in this smoothie make it a great source of plant-based protein and fiber, which can help keep you full and energized throughout the morning. It’s also rich in potassium and other essential nutrients found in bananas, making it a healthy and nutrient-dense breakfast option. However, people with a nut allergy should avoid this recipe.

Ingredients: –

-1 ripe banana: 100gms
– 1/4 cup rolled oats: 25gms
– 1 tablespoon chia seeds: 15gms
– 1 cup unsweetened almond milk: 240ml
– 1/2 teaspoon vanilla extract: 2.5ml
– 1/4 teaspoon ground cinnamon: 1gm
– 1/2 tablespoon honey or maple syrup (optional): 7.5ml

Preparation: –

1. In a blender, add the banana, rolled oats, chia seeds, unsweetened almond milk, vanilla extract, and ground cinnamon. Blend until smooth.
2. Taste the smoothie and add honey or maple syrup if desired for added sweetness.
3. Pour the smoothie into glasses and serve immediately.

Nurtritional value per 100 grams:

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How to make Lauki Paneer Kofta Curry

By Raj Kumari / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

To make Lauki Paneer Kofta Curry is a tasty and healthy North Indian dish suitable for any meal. Grated bottle gourd and panee are combined with spices, formed into balls, and shollow-fry till golden brown. This recipe, which is vegetarian and gluten-free and goes well with rice or roti, is made even better by simmering these koftas in a creamy gravy made with tomatoes. All dairy allergies, however, should stay away from this dish.

Ingredients: For Koftas:

1 cup grated bottle gourd (lauki/dudhi): 200gms
-1 cup grated paneer (cottage cheese): 200gms
1/4 cup besan (gram flour): 30gms
– 2 green chilies, finely chopped: 10 grams
– 1/2 teaspoon cumin powder 2 grams
– Salt to taste
– Oil for frying: 60 ml

Ingredients: For Gravy:

2 tablespoons oil: 30 ml
1 teaspoon cumin seeds: 3 grams
1 onion, finely chopped: 80gms
1 tablespoon ginger -garlic paste: 15gms
2 tomatoes, pureed: 200gms
1 teaspoon coriander powder: 3 grams
1 teaspoon cumin powder: 3 grams
1/2 teaspoon turmeric powder: 2 grams
1/2 teaspoon red chili powder: 2 grams
Salt to taste
1/2 cup water: 120 ml
Fresh coriander leaves and chopped for garnish: 5 grams

Prepration

1) Grate bottle gourd, add 1 tsp salt, and once water releases, squeeze water from bottle gourd.

2) Transfer 50 grams of paneer and grated lauki to a bowl.

3) Add one teaspoon minced green chile, one teaspoon grated ginger, one teaspoon cumin powder, one tablespoon coriander leaves, and salt.

4) Add ¼ cup Besan and mix well the whole lauki paneer mixture.

5) To make Kofta, take small bits and shape them into the desired shape.

6) Shallow fry Kofta in hot oil until golden in color. Remove and keep aside.

7) In the same oil, add 2 small, sliced onions, 1 large tomato, 10 cashews, 6-8 garlic cloves, 1 inch of ginger, 1 black cardamom, 1 green cardamom, and 1 bay leaf by mixing and fringing for 2-3 min.

8) Add half tsp turmeric, 1 tsp red chili powder, 1 tsp coriander powder, and 1 tsp salt. Fry masalas for a minute.

9) Add water squeezed from lauki, cover, and cook for 5-6 min.

10) Once cool, transfer to a blender and blend into a paste.

11) In the same pan, heat butter to transfer the blended paste, add some water, mix, and cook for 7-8 min.

12) Add 1 tsp. roasted Kasuri methi, ¼ cup cream, a pinch of sugar, and chopped coriander leaves by giving a mix and coo k for a min.

13) Transfer curry to a bowl and place fried koftas.

14) Serve and Enjoy!!

Nurtritional value per 100 grams:-

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How to make chicken Manchow Soup

By Raj Kumari / Health Tips

To make chicken manchow Soup is a popular Indo-Chinese soup made with chicken, vegetables, and a variety of spices. This soup is perfect for cold and rainy days. It is gluten-free and rich in protein, making it a healthy and satisfying meal. However, people with a soy allergy should avoid this dish. Crunchy fried chow mein noodles give the soup the ideal amount of contrast and crunch on top. I like to add thinly sliced green onions and fresh cilantro as garnish to the soup. I recommend adding extra thinly sliced serrano chili peppers and/or hot chili oil to the soup’s topping if you’re a spicy foodie.

Ingredients: –

1 cup boneless chicken, chopped:
150gms – 1/4 cup carrots, chopped:
30gms – 1/4 cup beans, chopped:
30gms – 1/4 cup cabbage, shredded:
30gms – 1 onion, chopped:
80gms – 2-3 garlic cloves, chopped:
5gms – 1 tbsp oil:
15ml – 1 tbsp cornflour:
10gms – 1 tsp soy sauce:
5ml – 1 tsp vinegar:
5ml – 1/2 tsp ginger, grated:
2.5gms – 1/2 tsp garlic, grated:
2.5gms – 1 tsp red chili flakes:
3gms – Salt and pepper to taste – 4 cups chicken stock:
1 liter – 1 egg, beaten:
50gms – 1 tbsp spring onions, chopped for garnish:

Preparation:-

1. Heat oil in a wok or kadhai over medium heat. Add chopped garlic and ginger and sauté for a few seconds.
2. Add chopped onions and sauté until they turn translucent.
3. Add the chopped chicken and sauté until it is cooked through.
4. Add chopped vegetables (carrots, beans, cabbage) and sauté for 2-3 minutes until they are cooked.
5. Add salt, pepper, soy sauce, vinegar, and red chili flakes. Mix well.
6. Add chicken stock and bring it to a boil.
7. In a small bowl, mix cornflour with 1/4 cup of water to make a slurry. Add this slurry to the boiling soup and stir well.
8. Let the soup simmer for 5-7 minutes until it thickens.
9. Gradually pour the beaten egg into the soup while stirring continuously.
10. Garnish with chopped spring onions and serve hot.

Nutritional Value per Serving: –

Calories: 160 kcal
Protein: 13g
Fat: 7g
Carbohydrates: 10g
Fiber: 2g

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How to make soya paneer pancake

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

Soya Paneer Pancake is a healthy and nutritious pancake recipe made with soy flour, paneer, and a blend of aromatic spices. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein and fiber, thanks to the soy flour and paneer. However, people with a dairy or soy allergy should avoid this dish.

INGREDIENTS

1 cup soya flour: 120gms – 1/2 cup paneer, crumbled: 50gms – 1/2 teaspoon cumin powder: 2.5gms – 1/2 teaspoon coriander powder: 2.5gms – 1/4 teaspoon red chili powder: 1.25gms – Salt to taste – Water, as needed: 100ml – Oil, for cooking: 10ml

PREPERATION

1. In a large mixing bowl, combine the soya flour, crumbled paneer, cumin powder, coriander powder, red chili powder, and salt.

2. Add enough water to make a smooth batter. The batter should be of pouring consistency.

3. Heat a non-stick pan or griddle over medium heat. Brush some oil on the pan.

4. Pour a ladleful of the batter onto the hot pan and spread it into a circle.

5. Cook for 2-3 minutes until the bottom is golden brown. Flip the pancake and cook the other side for 1-2 minutes.

6. Remove the pancake from the pan and repeat the process with the remaining batter.

7. Serve hot with chutney or sauce of your choice.

NUTRITIONAL VALUE PER SERVING: –

Calories: 140 kcal
– Protein: 10g
– Fat: 6g
– Carbohydrates: 10g
– Fiber: 4g

HOW TO MAKE RAGI MUDDE AT HOME?

By Pooja Pradeep / Health Tips

Ragi mudde, a traditional South Indian delicacy, stands as a testament to the rich culinary heritage of the region. Made primarily from ragi flour, also known as finger millet, this nutritious dish holds a special place in the hearts and diets of many. Its preparation involves a simple yet meticulous process, where ragi flour is combined with water, salt, and a touch of ghee, then cooked to perfection. The result is a soft, dough-like consistency that is shaped into balls by hand. Ragi mudde is not only revered for its distinct taste and texture but also cherished for its health benefits, being rich in fiber, calcium, and other essential nutrients. Whether enjoyed on its own or paired with a variety of side dishes, ragi mudde remains a beloved staple, offering both nourishment and culinary delight.

INGREDIENTS:

1 cup ragi flour
2 cups water (divided)
1/4 teaspoon salt
1/2 teaspoon ghee

INSTRUCTIONS:

In a mixing bowl, take 2 tablespoons of ragi flour and add 1/4 cup of water. Mix well until there are no lumps. Set aside.
In a saucepan, bring 1.75 cups of water to a boil. Add 1/4 teaspoon of salt and 1/2 teaspoon of ghee to the boiling water.
Gradually pour the ragi mixture into the boiling water while stirring continuously to prevent lumps from forming. Stir until the mixture turns glossy.
Reduce the heat to low and gradually add the remaining ragi flour while stirring continuously to combine well. Let it cook on low flame for a few minutes.
Once the mixture thickens, spread it slightly in the saucepan and allow it to boil for about 5 minutes, stirring continuously to prevent any lumps from forming.
After boiling, reduce the heat to a simmer and cook for an additional 3 minutes, stirring continuously until the mixture becomes glossy and non-sticky.
Once the ragi mudde is cooked to the desired consistency, remove it from the heat and allow it to cool slightly.
Take enough portion of the mixture to form a ball and place it in a greased bowl. Shape it into a round ball.
Repeat the process with the remaining mixture to form additional balls.
Serve the ragi mudde with your choice of accompaniment and enjoy!

ONE RAGI MUDDE APPROXIMATELY CONTAINS:

Calories: 109 kcal
Carbohydrates: 22 grams
Protein: 2.5 grams
Fat: 0.25 grams

How to Make Tasty Mushroom Quinoa Pulao

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

This Dish is Rich in protein and dietary fiber, B vitamins and dietary minerals in amounts greater than in many grains It has a higher amount of all essential amino acids.

Quinoa is a super-healthy food that you must adopt in your daily life.This Is Gluten free dish,super tasty and easy to cook.This dish is rice replacement dish.

It is vegan, gluten-free and one of the simplest one-pot meals ready in under 30 minutes.

It helps to lower cholesterol and control blood sugar levels.

Ingredients :-

1.Oil -2 tsp

2.Garlic,crushed-2 cloves

3. Onion, diced-1 small sized

4.Quinoa, cooked 1/2 cup

5.Mushrooms-1 cup

6. Coriander, chopped -1 tbsp

7. Lemon juice-1 tbsp

8.Salt -to taste

9.Black pepper powder to taste

10.Walnuts toasted-1/4 cup

Serving Size: 1 Bowl

Procedure:

Firstly Heat oil in a pan and saute garlic and onions.
Add mushrooms and season with salt and black pepper powder.
Cook for five minutes until the mushrooms are soft.
Add coriander and toasted walnuts
Toss in the quinoa and mix well.
Squeeze lime juice before serving.
Serve Hot

Nutritional Value Of Mushroom Quinoa Pulao

Carbs-17 gm

Fat- 5gm

Protein-3.5 gm

calories-124 cal

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HOW TO PREPARE VEGETABLE SOUP

By Raj Kumari / 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 Raj Kumari / 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 Raj Kumari / 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 Raj Kumari / 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 –

Superfood for health
Anti-inflammatory function
Boosts immunity
Reducing the risk of high blood pressure
To prevent being overweight
Efficient in preventing cancer
Excellent in terms of mental capacity
Slow down aging process of human brain
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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