Shruti Mishra

Palak Paneer Cheese Bomb

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

🌿🟢 Palak Paneer Cheese Stuffed Balls

🛒 Ingredients

🌿 For Outer Palak Wheat Layer:

  • 2 cups whole wheat flour (atta)
  • 1 cup spinach (blanched & pureed)
  • ½ tsp salt
  • ½ tsp ajwain (optional)
  • 1 tsp oil
  • Water if needed

🧀 For Stuffing:

  • 1 boiled potato (mashed)
  • ½ cup grated paneer
  • ¼ cup grated mozzarella/processed cheese
  • ½ tsp garam masala
  • ½ tsp cumin powder
  • ½ tsp chilli flakes or green chilli
  • 1 tbsp chopped coriander
  • Salt to taste

👩‍🍳 Step-by-Step Method

1️⃣ Prepare Palak Dough

  1. Blanch spinach for 2 minutes.
  2. Cool and blend into smooth puree.
  3. Mix atta + salt + ajwain + oil.
  4. Add spinach puree gradually.
  5. Knead into soft but firm dough.
  6. Rest 15–20 minutes.

2️⃣ Prepare Stuffing

Mix:

  • Mashed potato
  • Paneer
  • Cheese
  • Spices & coriander

Make small stuffing balls and keep ready.

3️⃣ Shape the Balls

  1. Take medium-sized dough portion.
  2. Flatten in your palm.
  3. Place stuffing ball in center.
  4. Seal edges carefully.
  5. Roll gently into smooth ball.

Make sure there are no cracks.

🍳 Cooking Options (Healthy)

🥘 Option 1: Steamed (Very Healthy)

  • Steam in idli steamer for 10–12 mins.
  • Brush little ghee after steaming.

Texture: Soft like dumpling.

🫓 Option 3: Tawa Roast

  • Cover and cook on low flame.
  • Turn slowly till golden.
  • Use minimal oil.

Egg Sunny Side Up

By / Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Sunny Side Up (Desi Anda Fry)

Ingredients

  • 1–2 eggs
  • 1–2 tsp oil or ghee (ghee = extra yum)
  • Salt, to taste
  • Black pepper, to taste
  • A pinch of red chilli powder
  • A pinch of turmeric (haldi)
  • Optional but very Indian:
    • A pinch of garam masala OR chaat masala
    • Finely chopped green chilli (if you like heat)
    • Little chopped coriander for garnish

Method

  1. Heat a small pan on medium-low heat. Add oil or ghee.
  2. Once hot, gently crack the egg into the pan. Don’t break the yolk.
  3. Sprinkle salt, pepper, red chilli powder, and a tiny pinch of turmeric over the egg white (avoid the yolk if you want it runny).
  4. Cover the pan with a lid and let it cook slowly until:
    • Whites are fully set
    • Yolk stays bright and runny (sunny side up vibes ☀️)
  5. Switch off the heat. Sprinkle garam masala or chaat masala on top.
  6. Garnish with coriander if using.

How to make Moong Dal Idli

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

Ingredients:

  • Yellow moong dal (split yellow gram) – 1 cup
  • Rice – ½ cup (optional, for extra softness; you can skip for 100% moong dal idli)
  • Yogurt (curd) – ¼ cup (or water if you want it vegan)
  • Ginger – 1-inch piece, grated
  • Green chili – 1, finely chopped (optional)
  • Cumin seeds – ½ tsp
  • Salt – to taste
  • Baking soda – ½ tsp (optional, for extra fluffiness)
  • Oil or ghee – to grease the idli molds

Instructions:

1. Soak the dal (and rice, if using)

  • Wash 1 cup moong dal (and ½ cup rice) thoroughly.
  • Soak in water for 3–4 hours.

2. Grind into batter

  • Drain the soaked dal (and rice).
  • Grind into a smooth batter using a little water (start with ¼ cup water, add more if needed).
  • Batter should be thick but pourable, like regular idli batter.

3. Fermentation (optional)

  • Add ¼ cup yogurt to the batter.
  • Mix well and leave it to ferment for 4–6 hours in a warm place.
    (If you skip fermentation, add ½ tsp baking soda before steaming for fluffiness.)

4. Add seasonings

  • Mix in salt, grated ginger, green chili, and cumin seeds.

5. Steam the idlis

  • Grease the idli molds with oil or ghee.
  • Pour the batter into molds.
  • Steam in an idli steamer or pressure cooker (without whistle) for 12–15 minutes.
  • Check doneness with a toothpick; it should come out clean.

6. Serve

  • Let the idlis cool for a few minutes, then remove from molds.
  • Serve hot with coconut chutney, sambar, or tomato chutney.

Tips:

  • For extra softness, soak dal + rice longer (4–6 hours).
  • You can skip rice entirely for a protein-packed, gluten-free version.
  • Add a few finely chopped curry leaves or grated carrot for flavor and nutrition.
  • Don’t overfill the idli molds; batter rises during steaming.

Palak Raita

By / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Weight loss for Diabetes - Recipes, Weight Loss Recipes

📝 Ingredients

  • Palak (spinach) – 1 cup, finely chopped
  • Onion – 1 small, finely chopped
  • Garlic – 3–4 cloves, finely chopped
  • Thick curd (dahi) – 1½ cups
  • Green chilli – 1, finely chopped (optional)
  • Roasted cumin powder – ½ tsp
  • Black salt – to taste
  • Salt – to taste
  • Red chilli powder – a pinch
  • Chaat masala – ¼ tsp (optional)
  • Sugar – a tiny pinch (optional)
  • Oil or ghee – 1½ tsp

👩‍🍳 Method

1️⃣ Sauté

  • Heat oil/ghee in a pan.
  • Add garlic, sauté till light golden.
  • Add onion and cook till soft and slightly pink.
  • Add green chilli (if using).
  • Add chopped palak and sauté 2–3 minutes till wilted and moisture dries.
  • Switch off flame and let it cool completely (important).

2️⃣ Prepare Curd

  • Whisk curd till smooth.
  • Add salt, black salt, roasted cumin powder, red chilli powder, chaat masala, and sugar.
  • Mix well.

3️⃣ Combine

  • Add cooled sautéed palak-onion mixture to curd.
  • Mix gently and adjust seasoning.

🍽️ Serving

  • Serve slightly chilled or at room temperature
  • Perfect with gatte ki sabji, dal bati, paratha, or pulao

Paneer Stuffed Gatte Ki Sabji

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

Paneer Stuffed Gatte ki Sabji

🧀 Paneer Stuffed Gatte ki Sabji

📝 Ingredients

For Gatte (Outer Layer)

  • Besan (gram flour) – 1 cup
  • Ajwain (carom seeds) – ½ tsp
  • Haldi – ¼ tsp
  • Red chilli powder – ½ tsp
  • Salt – to taste
  • Oil – 2 tbsp
  • Curd – 2 tbsp
  • Water – to knead

For Paneer Stuffing

  • Grated paneer – ¾ cup
  • Green chilli – 1 (finely chopped)
  • Ginger – 1 tsp (grated)
  • Coriander powder – ½ tsp
  • Garam masala – ¼ tsp
  • Amchur – ½ tsp
  • Salt – to taste
  • Fresh coriander – 1 tbsp (chopped)

For Gravy

  • Curd – 1 cup (well beaten)
  • Onion paste – 1 medium
  • Ginger-garlic paste – 1 tsp
  • Cumin seeds – 1 tsp
  • Hing – a pinch
  • Haldi – ¼ tsp
  • Red chilli powder – 1 tsp
  • Coriander powder – 1½ tsp
  • Garam masala – ½ tsp
  • Oil or ghee – 3 tbsp
  • Water – as needed
  • Salt – to taste

👩‍🍳 Method

1️⃣ Prepare the Gatte Dough

  • Mix besan, ajwain, spices, salt, oil, and curd.
  • Knead into a semi-soft dough using little water.
  • Rest for 10 minutes.

2️⃣ Make Paneer Stuffing

  • Mix all stuffing ingredients in a bowl.
  • Taste and adjust spices.

3️⃣ Shape & Boil Gatte

  • Divide dough into portions.
  • Roll each portion flat, add paneer stuffing, seal, and shape into thick rolls.
  • Boil in salted water for 8–10 minutes till they float.
  • Remove, cool slightly, and cut into pieces.
  • Save the boiling water for gravy.

4️⃣ Prepare the Gravy

  • Heat oil/ghee, add cumin seeds and hing.
  • Add onion paste and sauté till golden.
  • Add ginger-garlic paste and spices; cook till oil separates.
  • Lower flame, add curd slowly while stirring.
  • Add saved gatte water to adjust consistency.

5️⃣ Final Cooking

  • Add sliced stuffed gatte.
  • Simmer 5–7 minutes so flavors soak in.
  • Finish with garam masala and coriander.

Healthy Kashmiri-style Palak Paneer recipe

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes, Winter Recipes

🥬 Healthy Kashmiri Palak Paneer (Serves 2–3)

⭐ What makes it Kashmiri & healthy?

  • No onions or garlic (traditional Kashmiri Pandit style)
  • Uses fennel (saunf) and dry ginger (sonth)
  • Minimal oil
  • No cream or butter
  • Gentle heat from Kashmiri red chilli

🧾 Ingredients

  • Spinach (palak) – 250–300 g
  • Paneer – 150 g (preferably low-fat, cubed)
  • Mustard oil – 1 to 1½ tsp
  • Cumin seeds – ½ tsp
  • Fennel powder (saunf) – 1 tsp
  • Dry ginger powder (sonth) – ½ tsp
  • Kashmiri red chilli powder – ½ to 1 tsp (for color, mild heat)
  • Asafoetida (hing) – a pinch
  • Curd (low-fat, whisked) – 2 tbsp (optional but traditional)
  • Salt – to taste
  • Water – as needed

👩‍🍳 Method

  1. Prepare the palak
    • Wash spinach well.
    • Blanch in boiling water for 1–2 minutes, then transfer to cold water.
    • Grind into a smooth paste without adding water. Set aside.
  2. Lightly cook paneer (optional but healthier)
    • Heat a non-stick pan and dry roast paneer cubes for 1–2 minutes, or soak in warm water for softness.
  3. Make the base
    • Heat mustard oil until just smoky, then lower heat.
    • Add cumin seeds and hing.
    • Add fennel powder, dry ginger powder, and Kashmiri chilli powder (mix quickly so it doesn’t burn).
  4. Add curd (optional)
    • On very low heat, add whisked curd slowly, stirring continuously to avoid splitting.
  5. Add palak paste
    • Add spinach puree and salt.
    • Simmer for 5–7 minutes on low heat until well cooked and aromatic.
  6. Add paneer
    • Add paneer cubes and a little water if needed.
    • Simmer for another 3–4 minutes.
  7. Finish
    • Adjust seasoning.
    • No cream or garam masala needed—let the flavors stay subtle.

🥗 Nutrition Tips

  • Use tofu instead of paneer for a vegan or lower-fat version
  • Mustard oil helps absorption of iron from spinach
  • Avoid overcooking to preserve nutrients

🍽️ Serve with

  • Steamed rice
  • Kashmiri-style mujaddar dal
  • Phulka or jowar roti

If you’d like, I can also share:

  • A vegan version
  • Weight-loss macro breakdown
  • Or a restaurant-style vs traditional comparison

Just tell me 😊

High Protein Veg Bowl

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

🌿 Green Peas–Moong Dal–Oats–Paneer Tikki

(High protein • High fiber • Pan-seared or air-fryer friendly)

Ingredients

  • Green peas – ½ cup (boiled & lightly mashed)
  • Moong dal (yellow or split green) – ½ cup (soaked 3–4 hrs, boiled & mashed)
  • Paneer – 100 g (grated)
  • Oats – ½ cup (dry roasted & powdered)
  • Ginger – 1 tsp (grated)
  • Green chilli – 1 (finely chopped, optional)
  • Cumin powder – ½ tsp
  • Coriander powder – ½ tsp
  • Garam masala – ¼ tsp
  • Turmeric – a pinch
  • Salt – to taste
  • Fresh coriander – 2 tbsp (chopped)
  • Lemon juice – 1 tsp
  • Cold-pressed oil – 1–2 tsp (for shallow frying)

Method

  1. In a bowl, mix peas, moong dal, paneer, oats powder.
  2. Add ginger, chilli, spices, salt, lemon juice & coriander.
  3. Mix well into a soft dough.
    (If too soft, add more oats powder.)
  4. Shape into flat tikkis.
  5. Cook on a non-stick pan with minimal oil until golden on both sides.
    👉 You can also air-fry at 180°C for 12–15 min.

🍋 Tangy Toor Dal–Lauki–Ginger Sauce

(Protein-rich, gut-friendly, oil-free option possible)

Ingredients

  • Toor dal – ½ cup (boiled & mashed)
  • Lauki (bottle gourd) – ½ cup (chopped & boiled)
  • Ginger – 1 tsp (grated)
  • Dry red chilli – 1
  • Tamarind pulp – 1–2 tsp (adjust tanginess)
  • Turmeric – ¼ tsp
  • Cumin seeds – ½ tsp
  • Mustard seeds – ¼ tsp
  • Hing – pinch
  • Salt – to taste
  • Water – as needed
  • Ghee or oil – 1 tsp (optional)

Method

  1. Blend boiled lauki + toor dal + ginger into a smooth sauce.
  2. Heat oil/ghee, add cumin, mustard, red chilli & hing.
  3. Add turmeric, dal-lauki paste, salt & water.
  4. Simmer 5–7 minutes.
  5. Add tamarind pulp, mix well, adjust seasoning.

👉 Consistency should be pourable but thick.

🥗 Fresh Tomato–Cucumber–Pomegranate Salad

Ingredients

  • Tomato – 1 (chopped)
  • Cucumber – 1 (chopped)
  • Pomegranate – 2 tbsp
  • Black salt – to taste
  • Roasted cumin powder – pinch
  • Lemon juice – 1–2 tsp
  • Fresh mint or coriander – optional

Method

Mix everything just before serving.

🍽 How to Serve

  • Place 2–3 hot tikkis on a plate
  • Pour warm tangy dal-lauki sauce on top or on the side
  • Add fresh salad for crunch and vitamin boost

🌟 Health Benefits

  • High protein: Moong dal + toor dal + paneer
  • High fiber: Oats, lauki, peas
  • Low GI & heart-friendly
  • Good for digestion & weight management

How to Make Chilli Garlic Oats Ingredients (serves 1–2)

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

  • Paneer – 100–150g, cut into cubes
  • Rolled oats – ½ cup
  • Onion – ½, finely chopped
  • Capsicum/Bell pepper – ¼ cup, chopped (optional)
  • Garlic – 2–3 cloves, finely chopped
  • Green chili – 1, chopped (or red chili flakes, as per taste)
  • Soy sauce – 1 tsp
  • Tomato ketchup – 1 tsp (optional)
  • Chili sauce – 1 tsp (adjust to taste)
  • Salt – to taste
  • Black pepper – ¼ tsp
  • Oil – 1 tsp
  • Spring onion – for garnish (optional)

Instructions

  1. Prepare the oats
    • Dry roast the oats for 2–3 minutes until slightly golden.
    • Boil 1 cup of water and cook the oats for 2–3 minutes until soft but not mushy. Keep aside.
  2. Cook the paneer & veggies
    • Heat oil in a pan. Add chopped garlic and green chili; sauté until fragrant.
    • Add onions and capsicum; sauté for 2–3 minutes until slightly soft.
    • Add paneer cubes and lightly fry until golden on edges.
  3. Add sauces & seasonings
    • Add soy sauce, chili sauce, ketchup (if using), salt, and pepper. Mix well.
  4. Combine with oats
    • Add the cooked oats to the pan and toss everything together so the oats absorb the flavors.
    • Cook for another 1–2 minutes.
  5. Garnish & serve
    • Garnish with chopped spring onions or coriander.
    • Serve hot as a filling breakfast or snack!

How to Make Paneer Pasta Salad

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

Ingredients

  • 1 cup pasta (boiled & cooled)
  • 150 g paneer (small cubes)
  • 1 small onion (finely chopped)
  • 1 small capsicum (chopped)
  • 1 small tomato (deseeded & chopped)
  • 2 tbsp boiled sweet corn or cucumber (optional)
  • 1–2 tbsp oil

Masala & Seasoning

  • Salt to taste
  • ½ tsp red chilli powder
  • ¼ tsp turmeric
  • ½ tsp roasted cumin powder
  • ½ tsp chaat masala
  • ½ tsp black pepper
  • ½ tsp oregano or kasuri methi (optional)
  • 1 tbsp lemon juice
  • 1 tbsp green chutney (optional, but very Indian 😄)

Method

  1. Cook pasta
    • Boil pasta in salted water until just soft.
    • Drain, rinse with cold water, and keep aside.
  2. Lightly sauté paneer
    • Heat oil in a pan.
    • Add paneer cubes, sprinkle a little salt & turmeric.
    • Toss gently till lightly golden. Let cool.
  3. Mix veggies
    • In a big bowl, add onion, capsicum, tomato, corn/cucumber.
  4. Add pasta & paneer
    • Add cooled pasta and paneer to the bowl.
  5. Season
    • Add chilli powder, cumin powder, chaat masala, black pepper, oregano/kasuri methi.
    • Add lemon juice and green chutney.
    • Drizzle oil and mix gently.
  6. Taste & rest
    • Adjust salt or lemon.
    • Rest for 10–15 minutes before serving for best flavor.

Optional Add-ons

  • Add sev or roasted peanuts on top for crunch
  • Add curd (1–2 tbsp) for a dahi-chaat style salad
  • Sprinkle fresh coriander before serving

Indian-Style Carrot Ginger Soup

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

Ingredients (serves 3–4)

  • 4–5 medium carrots, sliced
  • 1 medium onion, chopped
  • 1–2 inch fresh ginger, sliced
  • 2–3 garlic cloves
  • 1 small tomato (optional, for slight tang)
  • 1–2 green chilies (optional, for heat)
  • 1 tbsp oil or ghee
  • ½ tsp cumin seeds
  • ½ tsp turmeric powder
  • ½ tsp black pepper
  • ½–1 tsp garam masala OR ½ tsp curry powder
  • 1 cup vegetable stock or water (add more as needed)
  • Salt to taste
  • Fresh coriander for garnish
  • Optional: 2 tbsp coconut milk for creaminess

🍲 Instructions

1. Sauté the aromatics

  1. Heat oil/ghee in a pot.
  2. Add cumin seeds; let them splutter.
  3. Add onions and sauté until lightly golden.
  4. Add garlic, ginger, and green chilies; sauté 1 minute.

2. Add vegetables & spices

  1. Add carrots and tomato.
  2. Add turmeric, salt, and pepper.
  3. Mix well and sauté for 2–3 minutes.

3. Cook

  1. Add stock/water until carrots are just covered.
  2. Bring to a boil, then cover and simmer 15–20 minutes until carrots are soft.

4. Blend

  1. Cool slightly and blend until smooth (immersion blender or regular blender).
  2. Return to pot and adjust thickness with water/stock.

5. Season & finish

  1. Add garam masala and simmer 2 minutes.
  2. Stir in coconut milk if using.
  3. Taste and adjust salt/pepper.

🌿 Garnish ideas

  • Coriander leaves
  • A swirl of coconut milk
  • Toasted cumin powder
  • Chili oil or ghee drizzle
  • Croutons or toasted nuts

🔥 Variations

  • Spicy version: add ½ tsp red chili powder while sautéing.
  • Ayurvedic: add a pinch of asafoetida (hing) with cumin.
  • Creamier: add ½ potato while cooking carrots.
  • High-protein: add red lentils (¼ cup) while boiling.