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How to Make crispy Rava dosai

Rava dosai or sujji ka dosa is quick and popular variant of dosa from the South Indian dish.This is easy to make and require no grinding or fermentation.

It is quick and healthy dish,having a healthy nutritional balance.

Ingredients :-

1.Semolina/Rava -1 cup

2.Rice flour-1/2 cup

3. Buttermilk-1 cup

4.Onion-1 finely chopped

5.Coriander -2 tsp finely chopped

6.Green chilli-1 finely chopped

7.curry leaves-4-5 finely chopped

8.Ginger -1” grated

9.Cumin seeds-1/4 tsp

10.Salt as needed

11.Coconut oil or sesame oil -1 tbsp

12.water-4 cups

procedure:-

Firstly, in a large mixing bowl take 1 cup rava, ½ cup rice flour
Now add 1 cup buttermilk, 1 tsp salt and 2½ cup water.
whisk and mix well making sure there are no lumps.
further add grated 1 chilli, 1 inch ginger, 1 tsp cumin, few curry leaves, 2 tbsp coriander and 1 onion.
add 1½ cup water and prepare a watery consistency batter.
rest the batter for 20 minutes making sure the rava has absorbed water.
mix well making sure the batter is thin watery consistency.
Heat a non stick dosa pan on medium flame.
now carefully pour the dosa batter over very hot tawa
lower the flame and cook until the dosa turns golden and crisp.
Put few drops of oil on the top and let it cook for 2-3 minutes on one side.You will see the edges lifting off the pan.
finally, fold the dosa and serve rava dosa immediately with tomato chutney or coconut chutney.

Nutritional Value Of Rava dosai-

Carbs-14 gm

Fat-4 gm

Protein-2 gm

calories-99 cal

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

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.

You can also try ; https://fitpiq.com/how-to-make-black-eye-pea-hummus/

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):-

For more recipes:–https://fitpiq.com/how-to-make-keto-vegetable-salad/

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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 Easy Nutrient Rich Upvas Cutlet

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

Introduction:-

This is very Easy and Nutrient rich Upvas cutlet. We always heard about cutlets are made up of potatoes’. Here we are introducing a great alternative of traditionally made potato cutlets. This healthy rich in nutrient cutlets is made up of raw banana and yam. These is a perfect dinner or breakfast option during your fasting days.

This Guilt free cutlets have several health benefits – It is rich micro nutrients such as potassium, phosphorus, magnesium and zinc. Also it is rich in soluble and insoluble fiber, it has macros in good amount like complex carbs and proteins. A diabetic friendly can gives you feeling of fullness.

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Ingredients:-

Raw banana – 1
Yam – 250 gm
Ginger green chilly paste (add garlic in non fastong days) – 1 tbsp
Singhara atta (Water chestnut flour) – 100gm
Coriander leaves chopped
Sendha namak (rock salt) to taste
Suji for coating (non- fasting days)
Ground nut Oil for fry

Method:-

Firstly, peel and cut raw banana and yam into one inch pieces.
Now, prepare a steamer or idli maker. Steam chopped banana and yam till it become soft.
After that take a bowl and mash steamed items into the bowl.
Then, dd sendha namak, singhara flour, chopped coriander, green chilly ginger paste and mix all together. Now, grease little oil on your palm and make small tikkis or cutlet in shape.
After that, Heat 2 tbsp oil in non-stick pan. Cook all the cutlets from both side nicely, till it turns light brown in color.
Now, Off the heat. Take all your cutlets in a plate. Serve it with your favorite chutney.

Your Nutrient rich Raw banana Upvas yam cutlet is ready.

Nutritional value of Moonglet (per servings):-

Calories: 180 kcal

Protein: 3.4 g

Carbohydrates : 28.7 g

Fat: 7 g

Fiber: 5 g

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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 varai upma

By kausain / Breakfast Recipes

Varai Upma, a flavorful and nutritious dish, perfectly embodies the versatility and health advantages of this millet.

Varai Upma isn’t just a meal; it’s a testament to the joys of healthy eating. By incorporating this unassuming grain into your diet, you can reap its myriad health benefits while relishing a delectable and comforting dish. Whether you’re expanding your culinary horizons or seeking a nutritious alternative to conventional grains, Varai Upma is a choice that will tantalize your taste buds and nurture your body.

So, why wait? Dive into the world of Varai Upma and embark on a journey toward a healthier, more flavorful diet.
You can also try: https://fitpiq.com/nutritious-recipe-tamarind-ragi-semiya-upma/

Ingredients to make varai upma

1/2 cup Varai (Barnyard Millet)
2 tablespoons of oil
1 teaspoon of cumin seeds
1-2 finely chopped green chilies (adjust to your spice preference)
8-10 curry leaves
1/4 cup roasted peanuts
1 teaspoon of coriander powder
Salt to taste
200-250 ml of hot water

Instructions

Rinse and Toast the Varai:
- Start by thoroughly rinsing the varai (barnyard millet) under running water and then draining it.
- Heat a pan over medium heat with 1 tablespoon of oil.
- After that, add the drained varai to the pan and sauté it for approximately 2 minutes until it emits a pleasant aroma. Remember to stir occasionally.
- Once this step is completed, remove the toasted varai from the pan and set it aside.
Prepare the Upma:
- In the same pan, add another tablespoon of oil.
- Begin by adding the cumin seeds, allowing them to splutter.
- Next, toss in the finely chopped green chilies and curry leaves, sautéing for a minute to release their aromatic flavors.
Cook the Varai:
- Reintroduce the toasted varai into the pan and combine it with the spices.
- Season the mixture with salt according to your taste.
- Pour in the hot water (200-250 ml) and thoroughly stir.
- Cover the pan with a lid and let it simmer on low heat for 10-20 minutes, or until the varai is tender and has absorbed the water. Stir occasionally to prevent sticking.
Add Peanuts and Coriander:
- Once the varai is cooked and has absorbed the water, add 1/4 cup of roasted peanuts and incorporate the coriander powder.
- Ensure everything is well-mixed and continue cooking for an additional 2-3 minutes until the peanuts are heated through and the flavors meld together.
Serve:
- Your Varai Upma is now ready to be served.
- If desired, garnish with fresh coriander leaves.

Enjoy your homemade Varai Upma, a delicious and healthy millet-based dish!

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How to make paneer mushroom stir fry

By kausain / Breakfast Recipes

Paneer Mushroom Stir Fry, a delectable concoction that unites cottage cheese, earthy mushrooms, and an assortment of aromatic spices. Beyond its exquisite taste, this dish shines with a remarkable array of nutritional advantages, making it a prized addition to a balanced diet.

Now, let’s embark on a culinary journey to explore the health benefits of the Paneer Mushroom Stir Fry. From the high-quality protein found in paneer to the digestive wonders of ginger, and from the antioxidant-rich spices to the fiber-packed vegetables, each ingredient plays an active role in enhancing both flavor and well-being. So, join us as we uncover how this vibrant stir fry not only delights the palate but also nurtures the body, ensuring a harmonious fusion of gastronomic pleasure and nutritional wisdom.

Ingredients

50g paneer (cottage cheese), cubed
200g mushrooms, sliced
1 small onion, finely chopped-40gm
1-inch piece of ginger, finely chopped-20gm
1 green chili (adjust to your spice preference), finely chopped
1 tablespoons butter
Salt to taste
1/2 teaspoon oregano
1/4 teaspoon turmeric powder (haldi)
1/2 cup diced bell peppers (Shimla Mirch), any color you prefer-20gm

Instruction to make paneer mushroom stir fry

Melt 2 tablespoons of butter in a pan over medium heat.
Add 200g of sliced mushrooms and sauté them until they release their moisture and become tender. This should take about 5-7 minutes.
While the mushrooms are cooking, finely chop 1 small onion, 1-inch piece of ginger, and 1 green chili. Once the mushrooms are tender, add these finely chopped ingredients to the pan.
Sauté the onion, ginger, and green chili until the onions turn translucent and begin to take on a golden brown color.
Now, introduce 200g of cubed paneer to the pan. Gently stir everything together to blend the flavors.
Season the stir fry with salt, 1/2 teaspoon of oregano, and 1/4 teaspoon of turmeric powder. Adjust the seasoning to your taste.
Incorporate 1/2 cup of diced bell peppers (Shimla Mirch) into the stir fry. This will add both color and crunch to the dish.
Continue sautéing everything for an additional 3-5 minutes until the paneer is heated through, and the bell peppers are slightly softened but still have a pleasant crunch.
Taste the stir fry and make any necessary adjustments to the seasoning.
Once the ingredients are well combined and cooked to your liking, remove the pan from the heat.
Transfer the Paneer Mushroom Stir Fry to a serving dish.
Serve the stir fry hot as a side dish or as a main course with roti, naan, or rice.

Enjoy your delicious Paneer Mushroom Stir Fry with the rich flavors of butter, mushrooms, and spices!

Nutrients value

Energy-263 kcal

Carbohydrate-16.5gm

Protein-18gm

Fat-13 gm

Fibre-8.16gm.

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