Author name: Shruti Mishra

Healthy Spicy Yogurt Dressing

/ Fitpiq Team, Healthy Recipes, Salads, Weight Loss Recipes

A creamy, tangy and spicy yogurt dressing that pairs perfectly with salads, roasted vegetables, wraps and grilled paneer. A healthy alternative to mayonnaise-based dressings!

Ingredients

  • ½ cup thick yogurt (curd)
  • 1 small garlic clove, finely grated
  • ½ tsp red chilli flakes
  • ¼ tsp black pepper powder
  • ½ tsp roasted cumin powder
  • 1 tsp lemon juice
  • ½ tsp finely chopped coriander
  • Salt to taste
  • 1 tsp olive oil (optional)

Preparation

  1. Add thick yogurt to a bowl and whisk until smooth and creamy.
  2. Mix in grated garlic, red chilli flakes, black pepper, roasted cumin powder, lemon juice and salt.
  3. Add finely chopped coriander and olive oil, if using.
  4. Whisk everything together until well combined. Adjust the spices and lemon juice to your taste.
  5. Let the dressing rest in the refrigerator for 10–15 minutes to enhance the flavour.

Storage & Advance Prep

  • Store in an airtight container in the refrigerator for up to 2–3 days, provided the yogurt is fresh and properly refrigerated.
  • Prepare the dressing in advance for quick salads and wraps.
  • Stir well before using. Avoid leaving it at room temperature for extended periods.

Healthy Tip: Use thick Greek yogurt or hung curd for a creamier, protein-rich dressing without mayonnaise or cream.

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Scrambled Eggs with Sautéed Beans

/ Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Scrambled Eggs with Sautéed Beans

Looking for a quick, healthy and protein-rich breakfast? These Scrambled Eggs with Sautéed Beans are packed with protein, vegetables and fresh flavours. Ginger, garlic, spring onion and green chilli add a delicious spicy kick while keeping the recipe simple.

Ingredients:

  • 2 eggs
  • 1 cup finely chopped French beans
  • 2 cloves garlic, finely chopped
  • ½ tsp ginger, finely chopped
  • 2 tbsp spring onion, chopped
  • 1 green chilli, finely chopped
  • 1 tsp oil
  • Salt, to taste
  • Black pepper, to taste

Method:
Heat oil in a pan and add ginger, garlic and green chilli. Sauté for 30–40 seconds until fragrant. Add the chopped French beans and cook on medium-high heat for 3–4 minutes, keeping them slightly crunchy.

Add the spring onion and sauté for another minute. Meanwhile, whisk the eggs with salt and black pepper. Push the sautéed vegetables to one side of the pan and pour the beaten eggs into the empty space.

Allow the eggs to set slightly, then gently scramble them. Mix the eggs with the sautéed beans and cook for another 1–2 minutes until the eggs are cooked but still soft.

Garnish with fresh spring onion and serve hot.

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How to make Spicy Hemp Seed Salt

/ Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes

🌿 Spicy Hemp Seed Salt

A nutty, spicy, and aromatic homemade seasoning made with hemp seeds, roasted cumin, red chilli, fresh garlic, and spring onion. Perfect for adding a flavourful twist to everyday meals.

🥄 Ingredients

  • Hemp seeds – 4 tbsp
  • Cumin seeds (jeera) – 1 tsp
  • Dry red chillies – 2
  • Garlic cloves – 3–4
  • Spring onion greens – 2 tbsp, chopped
  • Rock salt – 1 tsp (adjust to taste)

👩‍🍳 Method

  1. Heat a pan on low flame and dry-roast the hemp seeds for 2–3 minutes until lightly aromatic. Remove and set aside.
  2. In the same pan, dry-roast cumin seeds and dry red chillies until fragrant. Allow them to cool completely.
  3. Add the roasted hemp seeds, cumin, red chillies, and salt to a mixer. Grind into a coarse powder.
  4. Add garlic cloves and chopped spring onion greens. Pulse again until everything is well combined, scraping the sides as needed.
  5. Transfer to a clean, dry container and refrigerate.

🥗 Serving Suggestions

  • Sprinkle over salads, sprouts, and roasted makhana.
  • Mix into curd or raita for a spicy, nutty flavour.
  • Use as a seasoning for paneer, eggs, sautéed vegetables, or dal.

Storage tip: Since fresh garlic and spring onion contain moisture, this mixture is best prepared in small batches and used immediately or refrigerated in a clean, airtight container for up to 2–3 days. For longer storage, dry the garlic and spring onion thoroughly before grinding and storing.

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How to Make Healthy Jowar Flour Daliya at Home

/ Health Tips

Healthy Jowar Flour Daliya

A quick and comforting Indian-style breakfast made with jowar flour, vegetables and simple spices. It’s easy to digest, filling and perfect for a quick meal.

Ingredients of Jowar Dalia

  • ½ cup jowar flour
  • 1 cup mixed vegetables – carrot, peas, beans and capsicum
  • 1 small onion, finely chopped
  • 1 tsp cumin seeds
  • 1 tsp ginger-green chilli paste
  • ½ tsp turmeric
  • ½ tsp coriander powder
  • ½ tsp red chilli powder
  • Salt to taste
  • 1 tsp oil
  • 2–2½ cups water
  • Fresh coriander
  • 1 tsp lemon juice

Method

  1. Mix the jowar flour with ½ cup water in a bowl to make a smooth, lump-free slurry.
  2. Heat oil in a pan and add cumin seeds.
  3. Add onion and ginger-green chilli paste and sauté for 1–2 minutes.
  4. Add the vegetables and cook for 2–3 minutes.
  5. Add turmeric, coriander powder, chilli powder and salt.
  6. Slowly add the remaining water and bring it to a gentle boil.
  7. Reduce the heat and gradually add the jowar flour slurry while stirring continuously.
  8. Cook for 5–7 minutes, stirring until the mixture becomes thick, smooth and cooked.
  9. Finish with lemon juice and fresh coriander.

⚡ Advance Prep Tip

Prepare the vegetable base in advance and refrigerate it for up to 3 days. In the morning, add water, mix in fresh jowar flour slurry and cook for just 5–7 minutes.

Protein Boost: Serve with thick curd/Greek yogurt or add cooked moong dal to make the meal more balanced and protein-rich.

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🌿 Healthy Jowar Muthiya

/ Health Tips

Soft, flavourful and fibre-rich Jowar Muthiya made with vegetables and spices. It’s a great option for breakfast, a light lunch, or an evening snack.

Ingredients of Healthy Jowar Muthiya

  • 1 cup jowar flour
  • ½ cup grated lauki
  • ¼ cup grated carrot
  • 2 tbsp curd
  • 1 tbsp sesame seeds
  • 1 tsp ginger-green chilli paste
  • ½ tsp turmeric
  • ½ tsp cumin powder
  • ½ tsp coriander powder
  • ½ tsp ajwain
  • Salt to taste
  • 1–2 tsp lemon juice
  • Fresh coriander
  • Water as needed

Method

  1. In a bowl, combine jowar flour, grated lauki, carrot, curd, sesame seeds and spices.
  2. Add lemon juice and coriander. Mix well to form a soft, slightly sticky dough. Add a little water only if required.
  3. Grease your hands and shape the mixture into long cylindrical logs.
  4. Steam the muthiya for 15–20 minutes, or until firm and cooked through.
  5. Let them cool slightly and cut into bite-sized pieces.
  6. For a lightly crispy finish, pan-toss them with 1 tsp oil, sesame seeds and a pinch of mustard seeds.

⚡ Advance Prep Tip

Prepare and steam the muthiya in advance. Once completely cool, store them in an airtight container in the refrigerator for up to 3 days.

When needed, simply pan-toss or air-fry for a few minutes before serving.

Serving idea: Pair with mint-coriander chutney or a bowl of plain yogurt for a more filling, balanced meal.

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How to Make Mexican Black Bean Quesadilla at Home

/ Health Tips

Mexican Black Bean Quesadilla

A delicious, protein-rich and filling quesadilla made with black beans, vegetables, spices and cheese. It’s quick to prepare and perfect for a healthy Mexican-inspired meal.

Ingredients

  • 1 whole-wheat tortilla/roti
  • ½ cup boiled black beans
  • ¼ cup finely chopped capsicum
  • ¼ cup finely chopped onion
  • 2 tbsp sweet corn
  • 2 tbsp grated cheese
  • 1 tsp olive oil
  • ½ tsp cumin powder
  • ½ tsp chilli flakes
  • ½ tsp paprika or Kashmiri chilli powder
  • ¼ tsp garlic powder
  • Salt to taste
  • 1 tsp lemon juice
  • Fresh coriander
  • Optional: chopped jalapeños

Method

  1. Heat a pan and add 1 tsp olive oil. Sauté onion and capsicum for 2–3 minutes.
  2. Add boiled black beans and lightly mash a few beans with the back of the spoon.
  3. Add corn, cumin powder, paprika, chilli flakes, garlic powder and salt. Mix well.
  4. Cook for another 2–3 minutes until the mixture becomes slightly dry.
  5. Turn off the heat and add lemon juice and fresh coriander.
  6. Place a whole-wheat tortilla on a pan. Spread the black bean filling over half of it and sprinkle cheese on top.
  7. Fold the tortilla and cook on both sides until golden and crisp and the cheese melts.
  8. Cut into triangles and serve with fresh salsa or a yogurt-based dip.

🥣 Quick Yogurt Dip

Mix thick yogurt with lemon juice, salt, roasted cumin powder and chopped coriander. Add a little chilli for extra flavour.

⚡ Advance Prep Tip

Prep the filling in advance: Boil and portion the black beans, then prepare the vegetable-bean mixture and refrigerate it in an airtight container for up to 3 days.

When ready to eat, simply spread the chilled filling on a tortilla, add cheese, fold and toast. Your quesadilla can be ready in 5–7 minutes!

Healthy Tip: Use a whole-wheat or multigrain tortilla and keep the filling vegetable-heavy for more fibre and better satiety.

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How to make Healthy Lemon Pepper Egg Stir-Fry

/ Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Weight Loss Recipes

🍋 Healthy Lemon Pepper Egg Stir-Fry

This Healthy Lemon Pepper Egg Stir-Fry is a quick and delicious way to enjoy eggs with a tangy, peppery sauce. Instead of deep-frying the eggs, a simple omelette is prepared, cut into bite-sized pieces, and tossed in a light garlic-chilli sauce. It makes a great high-protein breakfast, snack, or quick dinner.

Ingredients

  • 2 eggs
  • Salt, to taste
  • ½ tsp black pepper
  • 1 tsp oil
  • 2 garlic cloves, finely chopped
  • ½ tsp finely chopped ginger
  • ½–1 green chilli, chopped
  • 1 tsp soy sauce
  • 1 tsp tomato or chilli sauce
  • ½ tsp corn flour
  • ¼ cup water
  • 1–2 tsp fresh lemon juice
  • ½ tsp lemon zest, optional
  • Spring onion or coriander for garnish

Method

Whisk the eggs with a little salt and black pepper. Heat a non-stick pan with a few drops of oil and prepare a thin omelette. Once cooked, remove it from the pan, cut it into small bite-sized pieces, and keep aside.

In the same pan, add the remaining oil and sauté garlic, ginger, and green chilli for a few seconds until fragrant. Add soy sauce and chilli or tomato sauce and mix well.

In a small bowl, mix corn flour with water to make a smooth slurry. Pour it into the pan while stirring continuously. Cook for a minute until the sauce becomes lightly thick.

Season with salt and plenty of freshly ground black pepper. Add lemon juice and lemon zest for a fresh, tangy flavour. Finally, add the omelette pieces and gently toss until they are well coated with the sauce.

Garnish with spring onion or coriander and serve hot.

💡 Healthy Tip

Use minimal oil, choose low-sodium sauces, and increase the garlic, ginger, pepper, and lemon for maximum flavour without needing extra sauce or oil.

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How to Make Chilli Oil Eggs at Home

/ Breakfast Recipes, Eggs, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes

A spicy, flavour-packed egg recipe that comes together in just 10 minutes!

🥚 Ingredients of Chilli Oil Eggs

  • 2 eggs
  • 1 tsp chilli oil
  • ½ tsp sesame seeds
  • ½ tsp chilli flakes
  • 1 small garlic clove, finely chopped
  • 1 tsp spring onion, chopped
  • ½ tsp soy sauce
  • Black pepper, to taste
  • Salt, as needed
  • Fresh coriander, for garnish

👩‍🍳 Method

  1. Heat a non-stick pan and add ½ tsp chilli oil.
  2. Crack in the eggs and cook on low-medium heat until the whites are set and the yolks are still slightly runny.
  3. In a small bowl, mix the remaining chilli oil with garlic, chilli flakes and sesame seeds.
  4. Pour the chilli mixture over the eggs and let it sizzle for a few seconds.
  5. Drizzle with soy sauce and sprinkle with black pepper.
  6. Garnish with spring onion and coriander and enjoy your Chilli Oil Eggs

💡 Healthy Tip

Use 1 tsp chilli oil for flavour instead of pouring extra oil. Serve with whole-grain toast, roti, or a bowl of sautéed vegetables for a balanced meal.

⏱️ Prep + Cooking Time: 10 minutes
🍳 Servings: 1

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How to Make Afghani Egg Omelette at Home

/ Health Tips

🥚 Afghani Egg Omelette

Afghani Egg Omelette is a simple, flavourful and protein-rich breakfast made with eggs, tomatoes and colourful vegetables. Unlike a traditional omelette, the eggs are cracked directly into the cooked vegetable mixture, giving the dish a rustic texture and deliciously juicy base. It is quick to prepare and can be enjoyed for breakfast, brunch or a light dinner.

Ingredients of Afghani Egg Omelette

  • 2 eggs
  • 1 medium tomato, finely chopped
  • 1 small onion, finely chopped
  • ½ capsicum, finely chopped
  • 1 green chilli, finely chopped
  • 1 tsp ginger-garlic, finely chopped
  • ¼ tsp cumin powder
  • ¼ tsp black pepper
  • ½ tsp chilli flakes
  • Salt to taste
  • 1 tsp oil
  • Fresh coriander for garnish

Method

  1. Heat oil in a non-stick pan. Add ginger and garlic and sauté for a few seconds.
  2. Add chopped onion and cook until it becomes slightly soft.
  3. Add tomato, capsicum, green chilli, cumin powder, black pepper, chilli flakes and salt.
  4. Cook on medium heat until the tomatoes become soft and the mixture turns slightly thick and saucy.
  5. Spread the vegetable mixture evenly and make two small wells in it.
  6. Crack one egg into each well. Do not whisk the eggs beforehand.
  7. Cover the pan and cook on low heat for 3–5 minutes, or until the egg whites are completely set. Keep the yolks slightly soft or cook longer according to your preference.
  8. Garnish with fresh coriander and a sprinkle of chilli flakes.
  9. Serve hot with whole-grain toast, multigrain roti or a fresh cucumber salad.

🌿 Healthy Tip

Increase the quantity of vegetables to make the meal more filling and fibre-rich without adding many calories. For extra protein, you can add crumbled paneer or cooked soya granules to the vegetable mixture before adding the eggs.

⚡ Quick Prep Tip

Prepare the tomato-vegetable mixture in advance and refrigerate it. When ready to eat, simply reheat, crack in the eggs, cover and cook fresh.

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How to Make Coconut Curd Salad at Home

/ Fitpiq Team, Health Tips, Healthy Recipes, Salads, Weight Loss Recipes

🥥 Coconut Curd Salad

A refreshing, creamy salad made with coconut, curd and crunchy vegetables. It pairs beautifully with roti, dosa, cheela or a light meal.

Ingredients of Coconut Curd Salad

  • ½ cup thick curd
  • 2 tbsp fresh grated coconut
  • ½ cup cucumber, finely chopped
  • ¼ cup carrot, finely chopped or grated
  • 1 tbsp coriander, chopped
  • ½ green chilli, finely chopped
  • ¼ tsp roasted cumin powder
  • Salt to taste
  • A pinch of black pepper
  • ½ tsp lemon juice

Method

  1. Add thick curd to a bowl and whisk until smooth.
  2. Add grated coconut, cucumber, carrot, coriander and green chilli.
  3. Add roasted cumin powder, salt, black pepper and lemon juice.
  4. Mix everything gently.
  5. Refrigerate for 10–15 minutes before serving for the best flavour.

🌿 Healthy Tip

For a more filling and protein-rich version, use thick Greek yogurt or high-protein curd instead of regular curd.

⚡ Quick Advance Prep

Chop the cucumber, carrot and coriander in advance and refrigerate them separately. When ready to eat, simply mix them with curd and coconut.

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