weight loss recipe

How to make Nutritious Hariyali Matki Khichdi

By / 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:-

  1. Matki beans (moth) – 1.5 cup
  2. White rice – 1 cup
  3. Fresh Coriander and mint leaves paste – 1/2 cup
  4. Spinach (Palak) – cup
  5. Vegetables of choice finely chopped – 1 cup (Green beans, carrots, green chilli, green peas)
  6. Onion finely chopped – 1 1/2 cup
  7. Ginger garlic paste – 1 tbsp
  8. Mustard oil or ghee – 2 tbsp
  9. Cumin and mustard seeds – 1/2 tbsp
  10. Pinch of Hing (Asafetida)
  11. Bay leaf, cardamom, clove – 1
  12. Turmeric, red chilli powder – 1/2 tbsp
  13. 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 / 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 / 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:-

  1. Sweet potatoes (boiled, peeled and diced) – 2 medium
  2. Coriander leaves (medium chopped) – 1.5 cup
  3. Tomato (chopped) – 1 small
  4. Green chilli – 2 small (adjust to taste)
  5. Garlic – 2 cloves
  6. Ginger – 1/2 inch
  7. Onion (chopped) – 1 small
  8. Cumin seeds – 1 tsp
  9. Curd – 1/2 cup
  10. Oil for cooking – 2 tbsp
  11. 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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BITTER GOURD JUICE

HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE :

By / 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 :

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

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

  1. Firstly, wash the bitter gourd thoroughly and cut it into small pieces.
  2. Afterwards, add karela and 250ml water in a mixture and blend till it becomes smooth.
  3. Properly strain it into a bowl.
  4. 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.

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!

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Shirataki noodles

How to make low carbs shirataki noodles

By / 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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Steel cut Oats kheer

How to make steel cut oats kheer

By / Breakfast Recipes, Dessert, Festival Recipes, Healthy Breakfast Recipes

Steel-cut oats kheer is gaining popularity as a healthier alternative to traditional rice kheer. One of the advantages of using steel-cut oats in kheer is that they are much lower in glycemic index than rice, making it a healthier option for those who are conscious about their blood sugar levels. Moreover, steel-cut oats are rich in fiber, protein, and essential nutrients such as iron, magnesium, and zinc.

Additionally,it can be customized to suit individual tastes and preferences. The cook can add fruits such as raisins, chopped almonds, or even sliced bananas to the mixture for a burst of flavor and nutrition. Some people also prefer to use alternative sweeteners like honey or maple syrup in place of sugar for a healthier and natural sweetness.

In conclusion, steel-cut oats kheer is a healthy and delicious dessert that is easy to prepare and versatile enough to suit different palates.

It provides a sweet treat without compromising on health or nutrition, making it a great option for those who are looking for a guilt-free dessert.

Steel-cut oats kheer offers several health benefits, making it a nutritious dessert for those who want to indulge without compromising their health. Firstly, it is rich in fiber, which regulates digestion, promotes satiety, and reduces the risk of chronic diseases. Secondly, it contains protein, which supports a healthy immune system and overall wellbeing, including hair, skin, and nails.

Additionally, steel-cut oats have a low glycemic index and are naturally low in fat, making them an even healthier option.

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Ingredients

  • 1/2 baggry cup steel cut oats
  • 1+1/2 cup brown sugar
  • 4-5 cup milk
  • Few cashews,raisins, and cardamom ( as per taste)

Instructions to make steel cut oats kheer

  • Boil one and half cup of water, and steel cut oats and cook for 10-15 minutes on low heat.
  • In a separate bowl, boil milk. Add brown sugar, cardamom and raisins.
  • Add cooked steel cut oats and cook for some more minutes.
  • Add dry roast cashews to the cooked kheer.
  • Serve hot or chilled as desired.

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Litti choka

Litti choka at home

By / Festival Recipes, Health Tips, Healthy Recipes, Weight Loss Recipes

Litti choka is a traditional dish from the Indian state of Bihar, and it is a favorite among food enthusiasts across India. The cook combines roasted wheat balls with sattu (roasted gram flour) and a flavorful mix of spices to make this dish.

To serve, the cook prepares chokha, a side dish made by roasting eggplant, tomato, and potato, and then mashing them together. The cook seasons the mixture with mustard oil, coriander leaves, and green chilies before serving it with the litti.

Furthermore, litti chokha is not only a flavorful dish, but also a healthy and nutritious one. The dish is made with whole wheat flour and sattu, which are both rich in fiber and protein. Additionally, the roasted eggplant used in chokha is a great source of dietary fiber and antioxidants, making it a healthy addition to the meal. As a result, this dish is a great option for those seeking a balanced and nutritious meal.

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Ingredients to make Litti choka

For litti

  • 1 cup whole wheat flour
  • 1/2 cup gram flour
  • 2 tbsp oil
  • Salt to taste
  • Water as required
  • 1/2 tsp carom seeds(ajwain)

Choka

  • 1 large eggplant (baigan)
  • 1 large tomato, finely chopped
  • 1 onion, finely chopped
  • 2 green chilies, finely chopped
  • 1 tsp cumin seeds (jeera)
  • 1/2 inch ginger, grated
  • 1/2 tsp nigella (kalonji)
  • 1/2 tsp red chilli powder
  • 1/4 tsp turmeric powder (haldi)
  • 2 tbsp coriander leaves, finely chopped
  • 1 tbsp lemon juice
  • Salt to taste
  • 1 tbsp mustard oil

METHODS TO PREPARE LITTI CHOKA

LITTI RECIPE

  • In a large mixing bowl, combine the whole wheat flour, gram flour, salt, ajwain, kalonji, red chili powder, turmeric powder, chopped coriander leaves, and 2 tbsp of mustard oil. Mix well and add enough water to make a firm dough.
  • Now, knead the dough for 5-7 minutes until it becomes smooth and paliable. Cover and set aside for 30 minutes.
  • Preheat the oven at 180°C.
  • Divide the dough into 10-12 equal portions and shape them into balls. Flatten each ball with your palms to form a disc.
  • Place the discs on a baking tray and bake them for 25-30 minutes, until they turn golden brown and crisp.
  • Once the litti is baked, remove them from the oven and dip them in melted ghee or butter(optinal). CHOKA RECIPE
  • Firstly, preheat the oven to 400°F (200°C).
  • Once the eggplant is roasted, remove it from the oven and let it cool.
  • Next, heat the oil in a pan and add the cumin seeds.
  • Then, sauté the onions and green chillies until the onions are translucent.
  • After that, add the chopped tomatoes and cook until they are soft and mushy.
  • Now, add the spices to the pan and mix well.
  • Then, add the roasted eggplant to the pan and mash it with a spoon or potato masher.
  • Cook the baigan bharta for a few more minutes, stirring occasionally, until it is heated through and well mixed with the spices.
  • Garnish with fresh coriander leaves and serve hot with litti.

In conclusion, Litti Chokha is a healthy and flavorful dish that can be enjoyed as a snack or a main course. By following these simple instructions and using fresh ingredients, you can prepare a delicious and nutritious meal for yourself and your loved ones.

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Multigrain dosa

How to make multigrain dosa at home?

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Protein Rich Recipes, Weight Loss Recipes

Multigrain dosa is an Indian pancake made from a combination of different grains such as rice, wheat, millet, and lentils.

In addition, this versatile dish can be enjoyed in various ways. For instance, you can serve it with a variety of accompaniments such as chutney, sambar, or any other spicy side dish of your choice. Whether you prefer it as a light meal or snack, multigrain dosa is a great option for any time of the day

Overall, multigrain dosa is a delicious and nutritious dish that you can easily prepare at home with simple ingredients and basic cooking equipment

Ingredients:

Urad dal-1\4 cup

1/4 cup Moong beans

1/4 cup Chana dal

1\4 Toor dal

1\4 Masoor dal

Sago 1\4 cup

Rice 1\4 cup

Moong dal 1\4 cup

Fenugreek seeds- 1 tsp

Green chillie-3

Ginger-2 tsp chopped

Cumin seeds-1 tsp

Salt to taste

Water as required

Oil for cooking

Instruction required for making multigrain dosa

To make multigrain dosa at home, follow these steps:

  1. In a mixing bowl, add all the pulses, rice, and sago. Wash and soak them in water for 4-5 hours.
  2. After soaking, drain the water and grind the mixture to a smooth paste. Gradually add water while grinding to achieve the desired consistency.
  3. Once the batter is smooth, add salt to taste and mix well until the batter has a pouring consistency.
  4. Preheat a tawa or non-stick pan on medium heat.
  5. Take a ladle full of batter and pour it onto the center of the tawa. Then, using the back of the ladle, spread the batter in a circular motion to form a thin layer.
  6. Drizzle some oil or ghee on top of the dosa and let it cook for a few minutes until the edges start to turn brown.
  7. Carefully flip the dosa over and cook for another minute or two on the other side.
  8. Once the dosa is cooked on both sides, remove it from the tawa and repeat the same process for the remaining batter
  9. Serve the multigrain dosa hot with your favorite chutney or sambar.

You can also try: Chinese dosa and Palak paneer dosa.

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How to make dal daliya at home?

By / Breakfast Recipes, Health Tips, Healthy Recipes

Dal daliya is a popular and nutritious Indian dish that people make with lentils and broken wheat. It is a hearty and filling meal that is perfect for any time of the day, whether it’s breakfast, lunch, or dinner.

It’s a an excellent source of protein, fiber, and essential vitamins and minerals. People in North India often eat it as a wholesome breakfast or a light lunch.

To make the dish, people typically soak yellow moong dal (split yellow lentils) and daliya (broken wheat).Then they cook them together with aromatic spices such as cumin, mustard, and turmeric. By pressure cooking the lentils and broken wheat, they create a creamy and flavorful dish that pairs well

And since the dish is easy to prepare, and can be customized to suit individual tastes and preferences.

So, if you’re looking for a healthy and delicious meal that’s packed with nutrients and flavor, give dal daliya a try. You won’t be disappointed!

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Ingredients required for dal daliya

1 cup yellow moong dal (split yellow lentils)

1/2 cup daliya (broken wheat)

1 onion, chopped

1 tomato, chopped

1 green chili, chopped

1 tsp ginger-garlic paste

1/2 tsp cumin seeds

1/2 tsp mustard seeds

1/2 tsp turmeric powder

1/2 tsp red chili powder

Salt to taste

2 tbsp oil or ghee

Fresh coriander leaves for garnishing

Instructions:

To begin with, rinse the dal and daliya in cold water and soak them separately for at least 30 minutes.

Next, heat the oil or ghee in a pressure cooker over medium heat. Add the cumin seeds and mustard seeds and let them splutter.

Then, add the chopped onion and green chili, and sauté until the onion turns translucent

After that, add the ginger-garlic paste and sauté for another minute.

Next, add the chopped tomato, turmeric powder, and red chili powder, and sauté until the tomato becomes soft and pulpy.

Once the tomato is cooked, drain the water from the soaked dal and add it to the pressure cooker. Add 3 cups of water, salt to taste, and mix well.

Drain the water from the soaked daliya and add it to the pressure cooker. Mix well.

Close the pressure cooker lid and cook for 3-4 whistles or until the dal and daliya are soft and well-cooked

Finally, let the pressure release naturally and then open the lid. Garnish with fresh coriander leaves and serve hot with chapati or rice.

Finally, enjoy your delicious and nutritious dal daliya!

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