Jannat

How to make Aplle Chia Seed Pudding

By / Dessert, Fitpiq Team, Health Tips, Healthy Recipes

🍎 Apple Chia Seed Pudding

📝 Ingredients

For the Pudding Base:

  • 2 tbsp chia seeds
  • 1/2 cup unsweetened almond milk (or any milk of choice)
  • 1/2 tsp cinnamon powder
  • 1/2 tsp vanilla extract (optional)
  • 1 tsp maple syrup or honey (optional)

For the Apple Layer:

  • 1 apple, peeled and chopped or grated
  • 1/2 tsp cinnamon powder
  • 1/2 tsp ghee or coconut oil (optional)
  • 1–2 tsp jaggery or date syrup (adjust to taste)
  • A squeeze of lemon juice (to balance sweetness)

🍳 Instructions

Step 1: Make the Chia Pudding

  1. In a bowl or jar, mix chia seeds with almond milk, cinnamon, vanilla, and sweetener.
  2. Stir well and let sit for 5 minutes, then stir again to avoid clumping.
  3. Cover and refrigerate for at least 2 hours, or overnight.

Step 2: Prepare the Apple Topping

  1. In a small pan, heat ghee or coconut oil.
  2. Add chopped or grated apple, cinnamon, and jaggery/date syrup.
  3. Cook for 4–5 minutes on low flame until the apples soften slightly but still have texture.
  4. Add a dash of lemon juice to enhance flavor and prevent browning. Let it cool.

Step 3: Assemble

  • Take the chilled chia pudding, stir once.
  • Layer with the cooked apples on top.
  • Optionally, sprinkle with:
    • Crushed nuts (like almonds or walnuts)
    • A pinch of nutmeg or extra cinnamon
    • A drizzle of nut butter or more syrup

✅ Nutrition Highlights

  • Chia Seeds: Rich in fiber, protein, omega-3s
  • Apples: High in antioxidants and dietary fiber
  • No refined sugar: Natural sweetness from fruit and jaggery or dates

🍏 Variations

  • Use raw apples instead of cooked for a fresher taste.
  • Add a spoon of Greek yogurt or coconut yogurt for creaminess.
  • Blend half the apple into the milk before adding chia for more apple flavor throughout.

How to make Whole Wheat Burger

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes

🌱 Healthy Indian-Style Whole Wheat Burger

📝 Ingredients

For the Patty (choose one):

Option 1: Chickpea (Chana) Patty

  • 1 cup cooked chickpeas (or canned, drained)
  • 1 boiled potato (medium)
  • 1 green chili (optional, finely chopped)
  • 1 tsp grated ginger
  • 1/2 tsp cumin powder
  • 1/2 tsp chaat masala
  • 1/2 tsp garam masala
  • Salt to taste
  • 1-2 tbsp oats or whole wheat flour (as a binder)
  • Fresh coriander leaves, chopped

Option 2: Mixed Vegetable Patty

  • 1/2 cup grated carrot
  • 1/2 cup grated beetroot
  • 1/2 cup boiled peas or corn
  • 1 boiled potato
  • Same spices as above
  • 1–2 tbsp oats or flour to bind

For Assembly:

  • Whole wheat burger buns
  • Onion slices
  • Tomato slices
  • Lettuce or spinach leaves
  • Cucumber slices
  • Low-fat yogurt or hung curd
  • Mint chutney or coriander chutney
  • A dash of lemon juice
  • Optional: Low-fat cheese slice or paneer slice

🍳 Instructions

1. Make the Patty

  • Mash all patty ingredients together in a bowl.
  • Shape into burger-sized round patties.
  • Lightly pan-fry with minimal oil on a non-stick pan until golden brown on both sides. You can also bake or air-fry for healthier results.

2. Prepare Chutney Sauce

  • Mix 2 tbsp hung curd or Greek yogurt with 1 tbsp green chutney.
  • Add a pinch of salt and lemon juice.
  • This acts as a flavorful and creamy low-fat spread.

3. Toast the Buns

  • Slice the whole wheat burger buns.
  • Lightly toast on a pan with just a hint of ghee or oil (optional).

4. Assemble the Burger

  • Spread chutney-yogurt sauce on both halves of the bun.
  • Place lettuce/spinach on the bottom.
  • Add the patty.
  • Top with onion, tomato, and cucumber slices.
  • Add a paneer or cheese slice if using.
  • Cover with the top bun.

🥗 Optional Healthy Add-Ons

  • Sprinkle roasted flax seeds or sesame seeds for crunch.
  • Add avocado slices for healthy fat.
  • Replace potato in the patty with sweet potato for a twist.

🧠 Tips for Keeping it Healthy

  • Avoid mayo or heavy sauces — yogurt chutney is your friend!
  • Grill or bake instead of frying patties.
  • Use whole wheat buns, or try multigrain or homemade ones.

21-Day Anti-Inflammatory Challenge: Daily Drink Recipe

By / Fitpiq Team, Health Tips, Healthy Recipes

Start each day with this potent anti-inflammatory drink to support your body’s natural healing processes, reduce inflammation, and boost overall vitality.

✨ Anti-Inflammatory Drink Recipe
🌿 Ingredients:

Raw turmeric root – ½ cup (chopped)

Raw ginger root – ½ cup (chopped)

Kalonji seeds (black cumin) – 2 tablespoons

Whole black peppercorns – 1 tablespoon

MCT oil or cold-pressed coconut oil – as needed (approx. ¼ cup)

🔥 Instructions:

Dry Roast:

In a dry pan (no oil), roast the chopped turmeric, ginger, kalonji seeds, and black peppercorns on low heat for 3–5 minutes.

Stir frequently to avoid burning. You should start to smell the rich, earthy aroma.

Cool & Blend:

Let the roasted ingredients cool completely.

Blend into a fine powder using a high-speed blender or spice grinder.

Make the Concoction:

In a bowl, mix the powdered blend with MCT oil or coconut oil until it forms a thick paste. Adjust oil amount for desired consistency.

Freeze in Ice Cubes:

Spoon the mixture into an ice cube tray (preferably silicone for easy removal).

Freeze until solid.

Store cubes in a sealed container in the freezer.

💧 How to Use:

Daily Dose: Drop 1 cube into a cup of lukewarm water (not boiling).

Stir well and drink on an empty stomach in the morning.

💡 Why This Works:

Each ingredient is a natural anti-inflammatory powerhouse:

Turmeric – Contains curcumin, a potent anti-inflammatory and antioxidant.

Ginger – Reduces inflammation and supports digestion.

Kalonji (Black Cumin) – Known for immune-boosting and anti-inflammatory effects.

Black Pepper – Enhances absorption of curcumin by up to 2000%.

MCT/Coconut Oil – Helps deliver fat-soluble nutrients and supports brain & metabolic health.

How to make 🥪Healthy Chicken Salami Cheese Sandwich Recipe

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

Ingredients (for 1 sandwich):

  • 2 slices of whole grain / multigrain bread (look for high fiber)
  • 2–3 slices of chicken salami (prefer low-sodium, lean options)
  • 1 slice of cheese (prefer low-fat cheese or reduced-fat mozzarella)
  • 1 tbsp Greek yogurt or hummus (instead of mayonnaise)
  • Plenty of veggies:
    • Lettuce or spinach
    • Tomato slices
    • Cucumber slices
    • Onion (optional)
    • Grated carrot or bell peppers (adds crunch and color)
  • Mustard or a dash of hot sauce (optional, for flavor)
  • Black pepper or mixed herbs for seasoning

🥣 Instructions:

  1. Toast the bread slightly for texture (optional).
  2. Spread Greek yogurt or hummus on both slices.
  3. Layer the veggies on one slice.
  4. Add chicken salami and cheese.
  5. Sprinkle with pepper, herbs, or chili flakes for extra flavor.
  6. Top with the second slice and press gently.
  7. Toast it on a pan (dry or with a tiny bit of olive oil) or use a sandwich press for a warm version.

✅ Tips to Keep It Healthy:

  • Bread: Avoid white bread; go for whole grain, rye, or even high-protein wraps.
  • Salami: Choose lean chicken salami. Avoid versions with added nitrates or preservatives if possible.
  • Cheese: Use low-fat or small quantities. Try cottage cheese or paneer as a replacement if needed.
  • Sauce: Swap mayo with Greek yogurt, hummus, or even mashed avocado.
  • Extras: Add a few seeds (chia, flax, or sunflower) for fiber and healthy fats

How to make Chicken Vegetable soup

By / Health Tips, Healthy Recipes, Soups

🍲 Healthy Indian Chicken Vegetable Soup

📝 Ingredients:

For Chicken:

  • 200–250g boneless chicken (preferably breast or thigh)
  • ½ tsp turmeric
  • Salt to taste
  • Water to boil

Vegetables (adjust as per preference):

  • 1 small carrot – chopped
  • ½ cup cabbage – shredded
  • ½ cup green beans – chopped
  • ½ small capsicum – chopped (optional)
  • ¼ cup green peas (fresh/frozen)
  • 1 tomato – finely chopped
  • 1 small onion – chopped
  • 1–2 garlic cloves – minced
  • ½ inch ginger – grated

Spices:

  • ½ tsp cumin seeds
  • ¼ tsp turmeric powder
  • ½ tsp black pepper (adjust to taste)
  • Salt to taste
  • ½ tsp garam masala (optional)
  • ½ tsp coriander powder (optional)

Other:

  • 1 tsp olive oil or ghee
  • 3–4 cups water or homemade chicken stock
  • Chopped fresh coriander
  • Lemon juice (for serving)

👨‍🍳 Instructions:

🔹 1. Boil the Chicken:

  • In a pot, add chicken, a pinch of turmeric, salt, and 2 cups water.
  • Boil for 10–12 minutes or until cooked.
  • Remove chicken, shred it, and reserve the stock.

🔹 2. Sauté the Base:

  • In another pot, heat oil or ghee.
  • Add cumin seeds. Let them splutter.
  • Add ginger, garlic, and onion. Sauté until soft and golden.
  • Add tomato and cook until mushy.

🔹 3. Add Veggies & Spices:

  • Add chopped veggies and sauté for 2–3 minutes.
  • Add turmeric, pepper, coriander powder, and a little salt. Mix well.

🔹 4. Add Stock & Simmer:

  • Add the reserved chicken stock and 1–2 more cups water if needed.
  • Bring to a boil. Cover and simmer for 10–15 minutes until veggies are tender.

🔹 5. Add Chicken & Finish:

  • Add shredded chicken and garam masala (if using).
  • Simmer for another 3–5 minutes.
  • Adjust seasoning, then turn off the heat.

🔹 6. Garnish & Serve:

  • Add chopped coriander and a squeeze of lemon juice before serving.

✅ Tips for Health Boost:

  • For weight loss: Use lean breast meat and skip ghee; stick to olive oil.
  • For immunity: Add a pinch of black pepper + a little turmeric.
  • Add protein & fiber: Toss in a few soaked lentils or moong dal while boiling chicken.
  • Meal prep? Make a big batch and refrigerate for 2–3 days.

Hoe to make Egg Upma

By / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🥚 Healthy Egg Upma (Post-Surgery Friendly)

🩺 Post-Surgery Considerations:

  • Soft texture – Easy to chew and digest
  • Low spice – Mild on the gut
  • High protein – Helps tissue repair
  • Low oil & fiber – Avoids bloating or discomfort

📝 Ingredients:

For the Upma base:

  • ½ cup semolina (sooji/rava) – roasted
  • 1 cup water
  • ½ tsp ghee or 1 tsp olive oil
  • ¼ tsp mustard seeds (optional, for flavor)
  • 4–5 curry leaves (optional, aids digestion)
  • 1 tbsp finely chopped carrots (lightly steamed if needed)
  • 1 tbsp finely chopped beans (lightly steamed if needed)
  • 1 tbsp finely chopped onion (optional and well-cooked)

For the eggs:

  • 1–2 eggs – scrambled or soft boiled
  • Pinch of turmeric
  • Salt to taste (minimal)
  • Optional: pinch of black pepper (skip if advised to avoid spice)

🍳 Instructions:

  1. Dry roast semolina in a pan on medium heat until light golden and aromatic. Set aside.
  2. In the same pan, heat ghee or olive oil.
    Add mustard seeds (optional) and curry leaves.
  3. Add chopped onions (if using) and sauté until soft and translucent.
  4. Add the carrots and beans, stir for a few minutes. Add a pinch of turmeric and salt.
  5. Add 1 cup water and bring to a boil.
  6. Slowly add the roasted semolina while stirring to avoid lumps. Lower the heat and stir until it thickens and becomes soft and fluffy.
  7. In a separate non-stick pan, scramble the eggs gently in a few drops of oil or steam soft-boiled eggs and slice.
  8. Fold the cooked eggs into the Upma, or serve sliced boiled eggs on top.
  9. Garnish with a little fresh coriander (optional and finely chopped, if tolerated).

💡 Tips for Post-Surgery Diet:

  • Avoid chilies, garam masala, or heavy spices.
  • Cook veggies thoroughly to make them easy to digest.
  • Use minimal oil or ghee to keep it light.
  • Pair with herbal tea or plain curd (if dairy is allowed).

How to make Oats Cutlets

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Recipes

🥗 Soft Oats Veg Cutlet

✳️ Ingredients:

  • Rolled oats or instant oats – 1 cup (dry roasted and powdered lightly)
  • Boiled potato – 1 medium (acts as a binder)
  • Carrot (grated & lightly steamed) – 2 tbsp
  • Bottle gourd (grated & squeezed) – 2 tbsp (optional, light on digestion)
  • Boiled peas or soft mashed beans – 2 tbsp (optional)
  • Coriander (finely chopped) – 1 tbsp (optional)
  • Salt – to taste (as per doctor’s guidance)
  • Cumin powder – 1/4 tsp (for mild flavor)
  • Turmeric – a pinch
  • Ginger paste – 1/2 tsp (optional and only if tolerated)

❗ Avoid green chilies, red chili powder, or garam masala post-surgery unless advised.

👩‍🍳 How to Make:

  1. Roast oats lightly in a dry pan. Cool and grind coarsely.
  2. In a bowl, mix oats powder, mashed potato, veggies, and spices.
  3. Add a few spoons of water only if needed to bring everything together.
  4. Form small flat cutlets (avoid sharp edges for easier digestion).
  5. Pan-cook on a nonstick pan with just a few drops of olive oil or ghee until lightly golden on both sides.
    • Alternative: Air-fry or bake at 180°C (350°F) for 15–20 mins, flipping once.

✅ Best Served With:

  • Low-fat curd/yogurt
  • Mild mint-coriander chutney (no green chili, garlic, or lemon)
  • Warm vegetable broth/soup on the side

🚫 Avoid:

  • Deep frying
  • Strong spices, garlic, or chili
  • Hard/raw salad pairings
  • Store-bought sauces or ketchup

🩺 Extra Recovery Tips:

  • Keep portions small and chew slowly.
  • Avoid this dish in the first few days post-surgery if you’re on a bland diet or soft/liquid-only plan.
  • Hydrate well, and balance your day with soft cooked dals, khichdi, or soups.

How to make Paneer Dhokla

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🧀🍥 Paneer Dhokla (Steamed, Soft & Healing-Friendly)

✅ Ideal for: Light breakfast, evening snack, or mini-meal

🥄 Ingredients:

For the dhokla base:

  • 1/2 cup besan (gram flour)
  • 2 tbsp crumbled paneer (fresh, soft, unsalted)
  • 1/4 cup curd (yogurt) – slightly sour is fine
  • 1/4 cup water (adjust as needed)
  • 1/4 tsp turmeric powder
  • Salt to taste
  • 1/2 tsp eno fruit salt (or 1/4 tsp baking soda)

Optional tempering (skip if avoiding oil):

  • 1 tsp oil or ghee
  • 1/2 tsp mustard seeds
  • 5–6 curry leaves
  • 1 tsp chopped coriander (optional)

👩‍🍳 Instructions:

1. Prepare the batter:

  • In a mixing bowl, whisk together besan, curd, water, turmeric, and salt.
  • Add the crumbled paneer and mix well. The batter should be smooth and slightly thick — like idli batter.
  • Rest for 10 minutes (optional for fluffiness).

2. Add leavening:

  • Just before steaming, add Eno fruit salt and mix gently. The batter will rise immediately.

3. Steam:

  • Pour the batter into a greased dhokla plate or a small thali.
  • Steam for 12–15 minutes on medium heat.
  • Check with a toothpick — it should come out clean.

4. Cool and cut:

  • Let it cool for a few minutes, then cut into squares or diamonds.

5. Tempering (optional):

  • Heat 1 tsp oil or ghee. Add mustard seeds, let them splutter.
  • Add curry leaves, then pour this tempering over the dhokla.
  • Garnish with coriander if you like.

🩺 Why It’s Great for Recovery:

  • Steamed, not fried
  • Paneer adds protein for healing
  • Curd and besan aid digestion
  • Soft texture — easy to chew and digest
  • No chili, minimal oil — gut-friendly

✅ Variations:

  • Add grated carrots or zucchini to the batter for extra nutrients
  • Skip tempering and serve plain with mint curd chutney (no chili)
  • Use low-fat paneer or even mashed tofu if preferred

How to make Shredded Chicken Dalia

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes

🍗🌾 Shredded Chicken Dalia (Healing One-Pot Meal)

✅ Great for: Light lunch/dinner, post-surgery diet

🥄 Ingredients:

  • 1/2 cup dalia (broken wheat/bulgar wheat) – washed and drained
  • 1/2 cup cooked, shredded boneless chicken
  • 1 small carrot, finely chopped
  • 1 small zucchini or bottle gourd (lauki), finely chopped (optional)
  • 1 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds
  • 1 tsp ghee or light oil
  • Salt, to taste
  • 3 cups water or light chicken broth
  • Optional: few curry leaves or coriander for flavor

🔥 Instructions:

  1. Cook the chicken (if not already):
    • Boil or pressure cook boneless chicken with a pinch of salt and turmeric.
    • Once cooked, shred it into small pieces using a fork.
  2. Prepare the base:
    • In a pressure cooker or thick-bottomed pot, heat ghee.
    • Add cumin seeds (and curry leaves if using), sauté for a few seconds.
    • Add grated ginger and chopped veggies. Sauté lightly (don’t brown).
  3. Add dalia and cook:
    • Add washed dalia and turmeric. Stir for 1–2 mins.
    • Pour in 3 cups water or broth.
    • Add salt to taste.
  4. Pressure cook or simmer:
    • Pressure cooker: Cook for 2–3 whistles.
    • Open pot: Cover and simmer for ~25–30 minutes, stirring occasionally, until soft and porridge-like.
  5. Add shredded chicken:
    • Once dalia is cooked, stir in shredded chicken.
    • Simmer for 3–5 more minutes so flavors combine.
  6. Serve warm:
    • Add chopped coriander (optional) and serve warm as a complete meal.

🩺 Why This is Perfect Post-Surgery:

  • Dalia (broken wheat): Slow-digesting carbs, fiber, iron
  • Chicken: Lean protein, supports tissue repair
  • Veggies: Gentle vitamins & minerals
  • Mild spices: Help digestion without irritating the gut

How to make Chicken Stew

By / Health Tips, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes

🍲 Light Chicken Stew (Indian Style)

✅ Ideal for: Light meals, comforting lunch/dinner

🥄 Ingredients:

  • 250g boneless chicken pieces (preferably thigh or breast, cut into small pieces)
  • 1 cup carrots, chopped small
  • 1 cup potatoes, peeled and diced small
  • 1/2 cup green beans or peas (optional)
  • 1 small onion, finely chopped (optional, or skip if sensitive)
  • 1 tsp ginger paste or grated ginger
  • 1 green chili, slit (optional, can omit for no spice)
  • 1/2 tsp black pepper powder (optional, mild)
  • 1/2 tsp turmeric powder
  • 1 tsp coconut oil or light cooking oil
  • 4 cups water or chicken broth
  • Salt to taste
  • A few curry leaves (optional)
  • Fresh coriander leaves for garnish

🔥 Instructions:

  1. Heat oil:
    • In a large pot, heat coconut oil on medium heat.
    • Add onions (if using), ginger, and green chili.
    • Sauté until onions soften (skip onions if you want it very mild).
  2. Add chicken and spices:
    • Add chicken pieces, turmeric, and black pepper.
    • Sauté for 3–4 minutes until chicken changes color.
  3. Add vegetables:
    • Add chopped carrots, potatoes, and beans/peas.
    • Stir gently to combine.
  4. Add water/broth and simmer:
    • Pour in water or chicken broth.
    • Add salt and curry leaves.
    • Bring to a boil, then reduce heat to low.
    • Cover and simmer for 20–25 minutes, until chicken is tender and veggies are cooked through.
  5. Adjust seasoning:
    • Taste and adjust salt.
    • If you want, remove chili and curry leaves before serving.
  6. Garnish and serve:
    • Garnish with fresh coriander.
    • Serve warm with soft rice, idli, or plain bread.

🩺 Why it’s great for recovery:

  • Tender chicken = easily digestible protein
  • Soft cooked veggies = vitamins + minerals
  • Minimal oil and spices = gentle on stomach
  • Hydrating broth = helps healing and hydration