weight loss recipe Archives - Page 13 of 14

How to make Overnight soaked Oats with Nut and Fruits

Introduction:-

This is Overnight soaked Oats with Nut and Fruits. If you love healthy breakfast options and don’t want to do a whole lot of work in the morning ? This Overnight oats with Nuts and Fruits recipe is the best option to you. It’s honestly one of the easiest no cook breakfast option, that will leave you with healthy grab and go breakfast. And the fun part is that it is endlessly customizable.

It is high in soluble fiber, beta glucan which has numerous benefits. This helps to reduce cholesterol and blood sugar levels. Overnight oats has low glycemic index, it promotes healthy gut bacteria and increases feeling of fullness.

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Ingredients:-

Rolled oats – 1/2 cup
Chia seeds – 1 tbsp
Peanut butter (optional) – 1 tbsp
Nuts (cashew, almonds, walnuts) – 1/3 cup
Milk – 1 cup
Jaggery powder – 1 tbsp
Fruits (as per your choice) chopped – 1 cup
Pumpkin seeds – 1/2 tbsp

Method:-

Take rolled oats in smoothie jar (use 16 ounce mason jar with a screw lid). Now add chia seeds, milk along with nuts.
Soaked this mixture overnight in the fridge. (in winter no need to store in fridge)
In the morning, take out your oats jar from the fridge. Allow the mixture to be at normal temperature.
After that, Add some peanut butter, maple syrup or honey into oats. Now add freshly chopped fruits as per your choice. Mix all together nicely.
Now garnish it with pumpkin seeds or sunflower seeds.

Your quick and yummy Overnight oats with fruits and nuts are ready to served. Start your day with this instantly made breakfast option with goodness of health.

Macros of Overnight Oats with Nuts and Fruits:-

Calories: 350 kcal

Carbohydrates: 45.7 g

Protein: 15.6 g

Fats: 14.5 g

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Let’s make Protein Rich Kala Chana Dosa

By Kamna Dwivedi / 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:-

Kala chana – 1 cup
Rava – 1/2 cup
Curd – 2 tbsp
Green chilli – 2 small
Ginger – 1/2 inch
Coriander leaves – 20 gm
Cumin – 1 tsp
Black pepper – 1/2 tsp
Pinch of Hing
Salt to taste
Cooking oil – 1 tbsp
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 Kamna Dwivedi / 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 Kamna Dwivedi / 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:-

Rice – 1 cup
Peanuts – 1/2 cup
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)
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)
Cooking oil – 2 tbsp
Tamarind – 1 small (lemon sized)
Jaggery powder – 1 tbsp
Salt to taste
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 Kamna Dwivedi / 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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How to make Nutritious Hariyali Matki Khichdi

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

Introduction:-

Nutritious Hariyali Matki Khichdi is a super healthy, tasty and easy to make recipe which keeps your digestive system in order, it may help detoxify the body. It is advisable in diabetes, Hypothyroidism weight loos. Matki beans also known as moth beans are rich in protein, vitamin, minerals and high in fibre. It improves our health and gut health. Due to using green leafy vegetables and spices contain antioxidants potentially reducing risk of many diseases.

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So, let’s begin the recipe…

Ingredients:-

Matki beans (moth) – 1.5 cup
White rice – 1 cup
Fresh Coriander and mint leaves paste – 1/2 cup
Spinach (Palak) – cup
Vegetables of choice finely chopped – 1 cup (Green beans, carrots, green chilli, green peas)
Onion finely chopped – 1 1/2 cup
Ginger garlic paste – 1 tbsp
Mustard oil or ghee – 2 tbsp
Cumin and mustard seeds – 1/2 tbsp
Pinch of Hing (Asafetida)
Bay leaf, cardamom, clove – 1
Turmeric, red chilli powder – 1/2 tbsp
Water – 500 ml

Preparation:-

Soak the matki beans overnight.
Soak white rice for 30 min before cooking.
Make a smooth paste of fresh coriander, mint leaves and green chilli.

Cooking method:-

Lets Heat 2 tbsp mustard oil or ghee in a cooker on a low flame. Once the oil is hot a little, crackle cumin and mustard seeds then add and slightly roast some bay leaf, cardamom, clove and pinch of hing.
Now add onion and sauté till it become golden. After that add turmeric, red chilli powder and roast a little.
Now add all the chopped veggies, soaked matki and rice into the cooker. Add salt and pepper as per your taste. Mix it well for 2 min. Add 500 ml water, cover it and take 3-4 whistles.
Once the khichdi is properly boiled, add half a cup of coriander and mint green paste and 1 cup chopped spinach. Stir it well and let it cook for 2-3 min. after that off the flame.

Your Nutritious Hariyali Matki Khichdi is ready. Serve it with raita and chutney.

Nutritional Value of Hariyali Matki Khichdi (per serving):-

Calories – 360kcal

Carbs – 39.7g

Protein – 15g

Fat – 6g

Fiber – 7.5g

Try this healthy recipe and let us know by commenting that how did you like it.

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How to make Wholesome Barnyard Vegetable Millet Idli recipe

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

Introduction:-

Wholesome Barnyard Vegetable Millet Idli recipe is a wholesome recipe. It is a boon for those who are gluten allergic and heart patients. This recipe has majority of benefits. why ? because it is made by Barnyard millet. Barnyard millet also known as Sanwa rice is a wild seed, not a grain. It is a gluten free, rich in minerals and vitamins, low in carbohydrate, So this is definitely a weight loss and diabetic friendly recipe.

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Ingredients:-

Barnyard Millet – 1 cup
Urad dal (white) – 1/2 cup
Thick Poha/flattened rice – 1/4 cup
All vegetables(finely chopped) – 1 cup including all (Carrots, green beans, capsicum, coriander leaves, green peas). Add as per your choice or availability.
Fenugreek seeds – 1/2 tbsp
Baking soda – 1/3 tsp (if required)
Black pepper and Salt to taste
Cooking oil for greasing.

Preparation:-

Wash the Barnyard millet and urad dal thoroughly. Add fenugreek seeds, some water and soak it for about 4-5 hours.
Drain the water and grind all soaked material into a smooth paste by adding a little water (make sure not to add too much of water). Consistency should be thick as rice idli batter. Add salt, allow the batter to ferment overnight for 7-8 hours.

Cooking Method:-

In the morning, firstly soak the poha for 15 min.
Now finely chop all the vegetables as per your choice.
When the batter is nicely fermented, add all veggies and black pepper into the batter and mix well.
Prepare idli steamer by adding some water, allow it to boil for steaming, grease the idli trays with some cooking oil. Pour the batter into them and start steaming for about 4-5 min on a medium flame.
After 4-5 min check idli if it is looking fluffy, remove all idli from steamer.

Your Vegetable barnyard millet idli is ready to be served, enjoy it with sambhar and coconut/peanut/tomato chutney.

Tip:-

Fermentation is a healthy process. It helps in improving digestion and improving gut health by producing good bacteria like probiotics.

But If you wish to make this recipe more quickly, soak the millets, urad dal and fenugreek seeds overnight. In the morning, make a smooth paste, add 1/3 tsp of baking soda for quick fermentation.

Macros:

Calories: 80kcal

Carbs: 15g

Fat: 2g

Protein: 3g

Fiber: 3g

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How to make Healthy and yummy Sweet potato Coriander curry

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

Introduction:-

Healthy and yummy Sweet potato Coriander curry is a unique, very easy to make recipe that tastes good with less ingredients might already be in your kitchen. This is a weight loss and diabetic friendly recipe which gives a range of health benefits, it is rich in vitamin A, C, K, and B6, minerals like potassium, manganese, calcium and magnesium. Sweet potatoes and coriander are rich in antioxidants, also it helps in regulating blood sugar levels and blood pressure.

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Ingredients:-

Sweet potatoes (boiled, peeled and diced) – 2 medium
Coriander leaves (medium chopped) – 1.5 cup
Tomato (chopped) – 1 small
Green chilli – 2 small (adjust to taste)
Garlic – 2 cloves
Ginger – 1/2 inch
Onion (chopped) – 1 small
Cumin seeds – 1 tsp
Curd – 1/2 cup
Oil for cooking – 2 tbsp
Black pepper, Salt to taste

Preparation:-

Before start cooking, firstly boil the sweet potatoes and peel off and cut into cubes when it gets cold.
Marinate diced sweet potatoes in curd. Cover and rest for 10 min.

Method:-

Take a jar and add chopped coriander, tomato, green chilli, ginger, garlic, some salt and make a fine paste of it.
Heat 2 tbsp of cooking oil in a pan. Add cumin seeds and when it start to splutter, add chopped onion and sauté till it become pink in color. Now add green paste of coriander, 1 cup of water and more salt as per taste. Cover the pan and let it boil for 2 min.
Now add marinated sweet potatoes into the curry and add black pepper for seasoning. Stir it well for more 2 min. Cover it and off the flame.
Your Sweet potato coriander curry is ready to be served. Enjoy it with plain rice or chapati.
Have 2 servings of curry for desired results.

Macros of Sweet potato coriander curry:-

Calories: 361.6 kcal

Protein: 10.3g

Crabs: 35.7g

Fat: 18g

Fiber: 10g

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HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE :

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

INTRODUCTION :

HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE is good for diabetic patients and bitter gourd is the most popular vegetable that helps treat Diabetes. So Bittergourd is always recommended by doctors and dietitians to consume it due to its ability to regulate glucose levels.

However, its bitter taste deters many individuals from including it in their diet. To address this, we have created a delicious bitter gourd juice recipe that is easy to make and enjoyable to drink. Give it a try and you may find incorporate it regularly into your diet plan. incorporating it regularly into your diet plan.

Did you know that bitter gourd is a great source of fibre and nutrients? It can actually help lower blood sugar levels, assist with weight loss, and even improve respiratory disorders. Maintaining a healthy body fat level is important for overall wellness and can help you achieve a fit and healthy lifestyle. for overall wellness and can help you achieve a fit and healthy lifestyle. and for overall wellness and can help you achieve a fit and healthy lifestyle.

Including Bittergourd in your diet is an initiative idea for your health, make sure to not have too much of it (2-3 bitter gourd in a day). having too much can cause diarrhoea and mild abdominal pain.

It may be worth considering incorporating these options into your dietary habits.

INGREDIENTS OF HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE :

Bitter gourd ( KARELA) – (2-3 medium size)
Himalaya pink salt/ salt according to your taste
Lemon- half tablespoon
Cold water (250ml)

METHOD TO MAKE HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE:

Firstly, wash the bitter gourd thoroughly and cut it into small pieces.
Afterwards, add karela and 250ml water in a mixture and blend till it becomes smooth.
Properly strain it into a bowl.
After nicely strained, add a desired amount of Himalayan pink salt or regular salt, along with half a tablespoon of lemon juice. Mix the ingredients thoroughly.
- Here is your HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE is ready .. enjoy it and make your lifestyle beautiful and a little bit health conscious.
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MACROS OF BITTER GOURD JUICE :

16 calories,

0.15 grams of fat,

0.93 grams of protein

2.6 grams of fibre.

If you’re looking for some quick and easy recipes, just let us know in the comments which type you’re interested in and we will come up with something that suits your needs. Your feedback is always valued. Thank you for reading and have a great day!

for more recipes:https://fitpiq.com/how-to-make-healthy-and-yummy-sweet-potato-coriander-curry/

How to make low carbs shirataki noodles

By kausain / Breakfast Recipes, Celiac Disease, Health Tips, Healthy Breakfast Recipes

Low carbs shirataki noodles are a type of Japanese noodle that manufacturers produce from the root of the konjac yam.Furthermore, these long, white, translucent carbs shirataki noodles are known for their unique texture that is slightly chewy and gelatinous Many people describe the texture of shirataki noodles as being similar to that of rice or glass noodles.

Moreover, due to their neutral flavor, shirataki noodles can easily absorb the flavors of other ingredients, making them an incredibly versatile ingredient that can be used in a wide variety of dishes.

Furthermore, those who follow low-carb or low-calorie diets often choose shirataki noodles due to their remarkably low carbohydrate and calorie content. Additionally, shirataki noodles are high in fiber and are gluten-free, making them a suitable option for individuals with celiac disease or gluten intolerance. Lastly, shirataki noodles are a good source of both calcium and iron, further adding to their nutritional value.

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Ingredients

1 package of shirataki noodles
1 tablespoon oil
1 clove of garlic, minced
1/4 teaspoon red pepper flakes (optional)
1 tablespoon soy sauce
1 teaspoon sesame oil
1/4 teaspoon black pepper
1 cup of mixed vegetables (such as bell peppers, mushrooms, and spinach)
Chopped green onions (optional).

Instructions to make shirataki noodles

Open the package of shirataki noodles and drain them in a colander. Rinse them well under running water for 1-2 minutes to remove any unwanted flavors.
Put the noodles in a pot of boiling water and cook for 2-3 minutes. Drain the noodles and rinse them again under cold water.
In a large pan, heat the oil over medium-high heat. Add the garlic and red pepper flakes (if using) and cook for 30 seconds.
Add the mixed vegetables to the pan and stir to combine.Now, cook for 3-4 minutes, until the vegetables are tender.
Add the cooked shirataki noodles to the pan and stir to combine.
Add soy sauce, sesame oil, and black pepper. Stir well to coat the noodles and vegetables.
Serve hot and garnish with chopped green onions (if using).

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