Shruti Mishra, Author at Fitpiq

Ingredient	Quantity
Fresh singhara (water chestnuts), peeled and halved	2 cups
Ghee or oil	1 tbsp
Cumin seeds	½ tsp
Green chili, chopped	1
Ginger, grated	½ tsp
Rock salt (sendha namak) or regular salt	to taste
Lemon juice	1 tsp
Fresh coriander leaves, chopped	1 tbsp

(Optional additions: diced bell peppers or carrots for color and crunch)

🔪 Instructions

Prep: Peel and halve the singharas. If using raw chestnuts, rinse them well.
Heat pan: Add ghee or oil to a kadhai or pan on medium flame.
Temper: Add cumin seeds; let them splutter.
Flavor: Add chopped green chili and grated ginger; sauté for 20–30 seconds.
Add singhara: Toss in the halved water chestnuts. Stir-fry for 5–7 minutes — just until they turn slightly glossy but remain crunchy.
Finish: Add salt and lemon juice. Stir well.
Garnish: Sprinkle chopped coriander. Serve hot.

✅ Tip: Don’t overcook — singhara tastes best when it stays crisp.

6-Day Weekly Plan (No Equipment)

By Shruti Mishra / Fitpiq Team, Health Tips

Day	Type	Focus
Mon	Strength (Full Body A)	Muscle tone & metabolism
Tue	Cardio / Walking	Fat burn
Wed	Strength (Full Body B)	Strength & posture
Thu	Yoga / Stretch	Recovery
Fri	Strength (Full Body A)	Repeat
Sat	Cardio / Walking	Active fat burn
Sun	Rest / Light yoga	Recovery

💪 Full Body A (30–35 min)

Focus: Lower body + core + light upper body

Exercise	Sets × Reps	Notes
Chair Squats (sit and stand from a chair)	3 × 12–15	Builds legs safely
Wall Push-Ups	3 × 10	Gentle for arms & shoulders
Glute Bridge	3 × 15	Strengthens hips & glutes
Standing Side Leg Raises	3 × 12/leg	Great for thighs
Knee Plank Hold	3 × 20–30 sec	Core stability
March in Place	3 × 1 min	Keeps heart rate up

Tip: Move slowly, with control. Rest 30–60 sec between sets.

💪 Full Body B (30–35 min)

Focus: Upper body, balance, and core

Exercise	Sets × Reps	Notes
Step-Ups (on low stair or sturdy platform)	3 × 10/leg	Builds legs & burns calories
Wall Angels	3 × 12	Improves posture & back
Modified Push-Ups (knees on floor)	3 × 8–10	Strengthens chest/arms
Standing Oblique Crunch	3 × 12/side	Tones waist
Bird-Dog	3 × 10/side	Strengthens back/core
High Knees or March in Place	3 × 1 min	Light cardio finisher

🚶‍♀️ Cardio / Walking Days

Options (30–45 min):

Brisk walking outside or in place
Low-impact dance (YouTube: “Low impact Zumba beginner”)
Step marching or stair climbing (if safe)
5-min warm-up → 25 min steady pace → 5 min cool down

Optional: After a few weeks, add interval walking:
→ 1 min fast walk, 2 min normal pace, repeat 10 times.

🧘 Yoga / Stretch Day

Gentle 20–30 min session:

Cat–Cow stretch × 10
Child’s pose 1 min
Seated forward fold 1 min
Butterfly stretch × 30 sec
Neck & shoulder rolls
Deep belly breathing (5 min)

Helps reduce cortisol (stress hormone), which supports fat loss.

🕓 Progress Plan

Week	Focus
1–2	Learn form & stay consistent
3–4	Add 1–2 extra reps per set
5–6	Add 5 min to cardio sessions
7–8	Shorten rest (from 60 s → 30 s) for higher intensity

🔥 Tips for Best Results

Track steps: aim for 6,000–8,000 daily, increase gradually.
Stay hydrated (3 L/day).
Eat enough protein (70–100 g/day).
Sleep 7–8 hrs.
Be patient — focus on habits, not just the scale.

Ragi Mudde (Finger Millet Mini Balls)

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

🌾 Ingredients (for 2 servings / about 6 mini balls)

Ragi (finger millet) flour – ½ cup (60 g)
Water – 1 cup (250 ml)
Salt – ¼ tsp
Ghee / oil – ½ tsp (optional)

Optional for flavor:

A pinch of jeera (cumin) or hing (asafoetida)
1 tsp grated coconut or chopped coriander for garnish

🍳 Instructions

Boil Water:
In a small pan, bring 1 cup of water to a boil. Add salt (and cumin/hing if using).
Add Ragi Flour:
Slowly sprinkle the ragi flour into the boiling water while stirring continuously to avoid lumps.
Cook:
Lower the flame, cover, and let it cook for 3–4 minutes until the water is absorbed and the mixture thickens like a dough.
Knead:
Turn off the heat. Wet your hand slightly and knead the dough (using a wooden spoon if too hot) for 1–2 minutes till it becomes smooth and elastic.
Shape:
Make small balls (ping-pong size). You’ll get about 6–8 mini mudde from this quantity.
Serve:
Enjoy warm with:
- Plain curd (low-fat) + salt
- Sambar or rasam
- Or drizzle a little ghee + chutney podi for flavor

💪 Nutritional Info (Approx per serving)

Nutrient	Amount
Calories	~160 kcal
Protein	~5 g
Carbs	~28 g
Fiber	~3 g
Fat	~2 g (depends on ghee used)

🧠 Health Benefits

✅ Keeps you full for long — low GI, slow energy release
✅ Excellent for fat loss & diabetes control
✅ Rich in calcium, iron, and amino acids
✅ Improves gut health & digestion
✅ Gluten-free

Namkeen Overnight Oats (Savory Indian Style)

By Shruti Mishra / Fitpiq Team, Health Tips, Healthy Recipes, Weight Loss Recipes

🥣 Ingredients (1 serving)

Rolled oats – ½ cup
Water or buttermilk (chaas) – ¾ cup (adjust for texture)
Curd (yogurt) – 2 tbsp (optional, for tang)
Onion (pyaaz) – 2 tbsp, finely chopped
Cucumber – 2 tbsp, finely chopped
Green chilli – ½ tsp, finely chopped (optional)
Salt – to taste
Lemon juice – ½ tsp
Fresh coriander – 1 tbsp, chopped

Tempering (Tadka):

Ghee – 1 tsp
Mustard seeds (rai) – ½ tsp
Curry leaves (kadi patta) – 5–6 leaves
Optional: a pinch of hing (asafoetida)

👩‍🍳 Method

Soak the oats:

In a bowl, mix rolled oats with water (or chaas) and a little salt.
Cover and refrigerate overnight (or at least 4–6 hours).

Prepare tempering:

In a small pan, heat ghee.
Add mustard seeds; let them crackle.
Add curry leaves (and hing, if using). Turn off heat.

Combine:

Take the soaked oats from the fridge.
Add chopped onion, cucumber, green chilli, and coriander.
Mix in the tadka (tempering).
Add lemon juice and adjust salt.

Serve:

Eat cold (like a refreshing chaas-oats salad) or slightly warm it if you prefer.

💡 Tips & Variations

Add grated carrot, tomato, or boiled corn for more texture.
For protein, mix in a spoon of roasted chana powder or curd.
You can replace ghee with sesame oil for a South Indian twist.
Top with roasted peanuts or seeds if you want crunch (even though you’re skipping nuts).

Quick & Healthy Amla-Beetroot-Carrot Pickle

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

Ingredients (makes ~1 small jar)

Amla (Indian gooseberry): 8–10, chopped into small pieces
Beetroot: 1 small, peeled and grated or julienned
Carrot: 1 small, peeled and grated or julienned
Green chili (optional): 1, chopped
Garlic (optional): 1 clove, crushed
Salt: ½–1 tsp (adjust to taste)
Vinegar: ¼ cup (apple cider or white vinegar)
Lemon juice: 1 tbsp (adds freshness and vitamin C)
Honey or jaggery (optional): ½ tsp, for a slight sweetness
Spices (optional): ½ tsp mustard seeds, ¼ tsp turmeric, pinch of black pepper

Instructions

Prep the veggies:
- Wash and peel beetroot and carrot; grate or julienne them.
- Chop amla and green chili. Crush garlic if using.
Mix everything in a bowl:
- Add vegetables, amla, chili, garlic, and spices.
- Sprinkle salt, add vinegar, lemon juice, and honey/jaggery.
- Mix well so the veggies are coated evenly.
Rest & serve:
- Let it sit for 10–15 minutes so flavors meld.
- Serve immediately as a side or with sandwiches, salads, or rice.
- Store in the fridge in a clean jar; lasts 1–2 weeks.

✅ Why it’s healthy & quick:

No cooking preserves vitamins, antioxidants, and probiotics (from raw amla).
Minimal oil or none at all.
Vinegar and lemon juice give tanginess without long fermentation.
Crunchy, colorful, and nutrient-packed.

Indian-Style Veg Kimchi Salad

By Shruti Mishra / Fitpiq Team, Health Tips, Healthy Recipes, Salads, Weight Loss Recipes

Ingredients

For the Kimchi base (quick version):

2 cups cabbage, shredded (napa or regular)
½ cup carrot, julienned
¼ cup radish or mooli, thinly sliced
2 tbsp spring onions, chopped
1 tbsp ginger, grated
1 tbsp garlic, minced
1 green chilli, finely chopped (optional)
1 tbsp red chilli flakes or Kashmiri red chilli powder
1 tbsp sesame oil
1 tbsp rice vinegar or white vinegar
½ tsp sugar or honey
Salt to taste (start with ½ tsp)
Juice of ½ lemon or lime

For the Salad Mix:

1 cucumber, thinly sliced
1 tomato, diced
½ cup boiled corn or steamed sprouts (moong or mixed)
¼ cup chopped capsicum
2 tbsp roasted peanuts or sesame seeds
Fresh coriander leaves, chopped

For the Dressing (Indian twist):

2 tbsp olive oil or mustard oil (lightly heated)
1 tbsp soy sauce
1 tsp honey or jaggery syrup
1 tsp roasted cumin powder (jeera powder)
½ tsp black salt
½ tsp chaat masala
Juice of ½ lemon

🔪 Method

Quick Kimchi Prep:
- In a large bowl, mix shredded cabbage with ½ tsp salt. Massage gently for 2–3 minutes until it softens and releases water.
- Add carrots, radish, spring onion, ginger, garlic, and green chilli.
- Mix in sesame oil, vinegar, chilli flakes, sugar, and lemon juice. Toss well.
- Let it sit for 30 minutes (or up to 2 hours) for the flavors to meld.
Prepare the Salad:
- In another bowl, combine cucumber, tomato, corn/sprouts, and capsicum.
- Add the prepared quick kimchi. Mix gently.
Make the Dressing:
- In a small bowl, whisk together olive/mustard oil, soy sauce, honey, cumin powder, black salt, chaat masala, and lemon juice.
Combine Everything:
- Pour the dressing over the salad. Toss well.
- Sprinkle roasted peanuts or sesame seeds and chopped coriander.
Serve:
- Serve chilled or at room temperature as a side dish or light meal.

🌶️ Tips & Variations

For fermented flavor, let the kimchi part sit in a glass jar at room temp for 1–2 days before mixing into the salad.
Add paneer cubes or tofu for a protein boost.
You can substitute vinegar with apple cider vinegar or tamarind water for a tangy Indian t

Healthy Indian-Style Tawa Frankie Roll

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

🌾 Ingredients (makes 2 rolls)

For the roti / wrap:

1 cup whole wheat flour (atta)
1 tsp oil (optional)
Salt – a pinch
Water – as needed

For the filling:

1 tsp olive oil / mustard oil / ghee
½ tsp cumin seeds (jeera)
1 small onion – sliced
1 small capsicum – sliced
½ carrot – grated
¼ cup cabbage – shredded
½ cup boiled and cubed paneer / tofu / boiled potato / chicken (choose one)
½ tsp red chili powder
½ tsp coriander powder (dhaniya powder)
½ tsp garam masala
¼ tsp turmeric powder
½ tsp amchur (dry mango powder) or lemon juice
Salt – to taste
Fresh coriander – chopped

For the chutney spread:

2 tbsp thick curd or hung curd (dahi)
1 tbsp green chutney (mint-coriander chutney)
A pinch of black salt
¼ tsp roasted cumin powder

Optional toppings:

Sliced onion rings tossed in vinegar or lemon juice
Lettuce leaves or shredded cabbage for crunch

🔥 Method

1. Prepare the roti:

Mix atta, salt, and a bit of oil with water to make a soft dough.
Rest for 10–15 minutes.
Roll out thin rotis and cook on a tawa until light brown spots appear on both sides.
You can brush lightly with oil or ghee.

2. Make the filling:

Heat 1 tsp oil in a non-stick pan.
Add cumin seeds and let them splutter.
Add onions and sauté till light golden.
Add capsicum, carrot, and cabbage; sauté 2–3 minutes (keep them slightly crunchy).
Add your protein (paneer, tofu, potato, or chicken) and all the masalas.
Mix well and cook 2–3 more minutes.
Finish with lemon juice and chopped coriander.

3. Prepare the chutney spread:

Mix hung curd, green chutney, roasted cumin powder, and black salt.
Keep it chilled until use.

4. Assemble the frankie:

Place a roti on a plate.
Spread 1–2 tsp of the chutney mix.
Add the hot filling in the center.
Top with onion rings or cabbage.
Roll tightly like a wrap.

5. Toast the roll (optional):

Place the roll back on the tawa and toast gently on all sides with a few drops of oil until golden.

🌿 Healthy Tips:

Use whole wheat or jowar rotis instead of maida wraps.
Replace paneer with tofu or sprouts for a vegan version.
Use low-fat curd and minimal oil.

Fertility Booster Energy Mix / Laddoo

By Shruti Mishra / Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Weight Loss Recipes

✨ Benefits:
This mix is rich in omega-3 fatty acids, zinc, vitamin E, and antioxidants — all of which support hormonal balance, egg quality, and reproductive health.

🧺 Ingredients
2 tbsp flaxseeds (ground or roasted lightly)

2 tbsp sunflower seeds

2 tbsp walnuts, finely crushed

1 pinch chia seeds

1½ tbsp honey (or as needed for binding)

(Optional: add a pinch of cinnamon or cardamom for flavor and warmth.)

🍯 Method

Roast (optional):
Lightly dry-roast flaxseeds and sunflower seeds on low flame for 1–2 minutes to enhance flavor. Let them cool.
Crush & Combine:
In a bowl, mix the crushed walnuts, roasted seeds, and chia seeds. Stir gently to combine.
Sweeten & Bind:
Add honey gradually. Mix until the texture is sticky but not runny.
Shape or Store:

For laddoos: Roll small portions into bite-sized balls.

For daily mix: Store the mixture in a glass jar and take 1 tablespoon every morning (preferably on an empty stomach or before breakfast).

💡 Tips
Store in an airtight jar for up to 10 days.

Consume consistently for best results.

Pair with warm water or milk for better absorption.