Shruti Mishra

Beetroot Paneer Cutlets

By / Health Tips

🙏 Vrat-Special Beetroot Paneer Cutlet Recipe (No Onion, No Garlic)

⏱️ Ready in: 15 minutes

🧑‍🍳 Cooking method: Tawa or Air-fry

🍽️ Makes: 6–8 small cutlets

🌾 Satvik | No onion, no garlic | Vrat-friendly

🧺 Ingredients (Fasting-Approved):

  • 1 medium beetroot – boiled & grated (or raw, finely grated)
  • 100g paneer (fresh homemade preferred) – crumbled
  • 1 medium potato – boiled & mashed
  • 2 tbsp singhare ka atta (water chestnut flour) or rajgira atta (amaranth flour) – for binding
  • Sendha namak (rock salt) – to taste
  • 1/2 tsp black pepper powder
  • 1/2 tsp grated ginger (optional)
  • 2 tsp chopped coriander leaves (optional)
  • Ghee or peanut oil – for shallow frying (as per fasting rules)

⚡ Quick Method:

  1. Prepare mixture
    In a bowl, mix grated beetroot, crumbled paneer, mashed potato, flour, sendha namak, pepper, and ginger.
  2. Shape the cutlets
    Form into small tikkis or oval patties. If it feels sticky, grease your hands with oil or dust with more flour.
  3. Cook
    Heat a little ghee or peanut oil on a tawa. Shallow-fry the cutlets on medium heat till both sides are golden and crisp (about 2–3 mins each side).
  4. Serve hot
    Serve with vrat-friendly green chutney (made with coriander, sendha namak, lemon) or plain curd.

🌿 Tips:

  • You can air-fry these at 180°C for 12–15 mins, brushing lightly with ghee.
  • Add some crushed roasted peanuts for crunch and protein.
  • Make a bigger batch and refrigerate mix for up to 2 days.

Maa Ki Dal

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

🌿 Ma Ki Dal Recipe (Slow-Cooked Black Gram Lentils)

🫘 Ingredients:

For Cooking the Dal:

  • 1 cup whole urad dal (black gram / sabut urad dal)
  • 4 cups water (for pressure cooking)
  • Salt to taste
  • 1–2 green cardamoms (optional)
  • 1 small piece cinnamon (optional)

For the Tempering (Tadka):

  • 2 tbsp ghee or oil
  • 1 tsp cumin seeds
  • 1–2 green chilies, slit
  • 1 tbsp ginger-garlic paste
  • 1 medium onion, finely chopped
  • 2 medium tomatoes, finely chopped or pureed
  • ½ tsp turmeric powder
  • 1 tsp red chili powder
  • 1 tsp coriander powder
  • ½ tsp garam masala

Optional (for richness):

  • 2 tbsp fresh cream or a spoon of butter
  • Fresh coriander leaves, chopped

🍳 Instructions:

1. Soak & Cook the Dal

  • Rinse and soak whole urad dal overnight (or at least 8 hours).
  • Drain and pressure cook with 4 cups water, salt, and whole spices (cardamom, cinnamon) for about 8–10 whistles or until the dal is soft and creamy. Mash a few lentils with the back of a spoon to check softness.

2. Prepare the Tempering

  • Heat ghee in a kadhai or pan.
  • Add cumin seeds, let them crackle.
  • Add slit green chilies, then ginger-garlic paste, sauté for a minute.
  • Add chopped onions, cook until golden brown.
  • Add tomatoes, turmeric, chili powder, coriander powder.
  • Cook until the masala is well-cooked and oil starts to separate.

3. Combine & Simmer

  • Add cooked dal to the masala. Mix well.
  • Add water as needed to adjust consistency.
  • Simmer on low heat for 20–30 minutes, stirring occasionally. The longer you simmer, the better the flavor. Mash some dal to make it creamier.

4. Finish with Cream & Garnish

  • Stir in cream or butter (optional).
  • Add garam masala, and mix.
  • Garnish with fresh coriander.

🍽️ Serving Suggestions:

  • Serve hot with:
    • Steamed rice
    • Jeera rice
    • Roti or paratha
    • A dollop of butter or cream on top for richness

How to make Maa Rajma

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

🌱 Ingredients:

For the Rajma (Kidney Beans):

  • 1 cup rajma (kidney beans) – soaked overnight (8-10 hrs)
  • 3 cups water – for pressure cooking
  • Salt – to taste
  • 1 bay leaf
  • 1 black cardamom (optional)

For the Masala:

  • 2 tbsp oil or ghee
  • 1 tsp cumin seeds
  • 1 onion – finely chopped
  • 1 tbsp ginger-garlic paste
  • 2 tomatoes – pureed or finely chopped
  • 2 green chilies – slit (optional)
  • 1/2 tsp turmeric powder
  • 1 tsp red chili powder (adjust to taste)
  • 1 tsp coriander powder
  • 1/2 tsp garam masala
  • 1/2 tsp kasuri methi (dried fenugreek leaves) – crushed
  • Fresh coriander leaves – chopped (for garnish)

🥣 Method:

Step 1: Cook the Rajma

  1. Drain soaked rajma.
  2. Add to a pressure cooker with 3 cups of water, salt, bay leaf, and black cardamom.
  3. Pressure cook on medium heat for 5–6 whistles (or until soft).
    • The rajma should mash easily when pressed between fingers.

Step 2: Prepare the Masala

  1. Heat oil/ghee in a deep pan or kadhai.
  2. Add cumin seeds and let them splutter.
  3. Add onions and sauté till golden brown.
  4. Add ginger-garlic paste and green chilies. Cook for 1–2 mins till raw smell disappears.
  5. Add tomatoes and cook till the oil separates (bhuno this well!).
  6. Add turmeric, red chili powder, coriander powder, and salt (if needed). Cook the masala till aromatic.

Step 3: Combine & Simmer

  1. Add boiled rajma (along with the water it was cooked in) to the masala.
  2. Mix well. Simmer on low flame for at least 20–30 minutes. The more it simmers, the better it tastes.
    • You can mash a few rajma beans with the back of a spoon for a thicker gravy.
  3. Add garam masala and kasuri methi. Mix well and cook for 2 more minutes.

Step 4: Serve

  • Garnish with fresh coriander.
  • Serve hot with steamed rice, jeera rice, or roti.

💡 Tips:

  • Soaking is key – it helps cook the rajma faster and makes it more digestible.
  • Slow cooking or long simmering deepens the flavor.
  • You can add a little butter or cream at the end for extra richness.

How to Make Kala Chana Dosa

By / Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

🥞 Kala Chana Dosa Recipe (Serves 1)

🫘 Ingredients:

  • Kala chana (black chickpeas) – ⅓ cup (soaked overnight)
  • Rice – 2 tbsp (optional, for crispiness)
  • Ginger – ½ inch piece
  • Green chili – 1 (adjust to taste)
  • Cumin seeds – ¼ tsp
  • Salt – to taste
  • Water – as needed (about ¼ to ⅓ cup)
  • Oil – for cooking (1–2 tsp)

🧑‍🍳 Instructions:

1. Soak:

  • Soak ⅓ cup kala chana and 2 tbsp rice overnight (8–10 hours).
  • Drain the water before blending.

2. Blend:

  • In a mixer, add soaked chana, rice, green chili, ginger, cumin seeds, salt, and a little water.
  • Grind into a smooth, slightly thick batter (like regular dosa batter).

3. Rest (optional):

  • You can use it right away, or rest for 15–30 minutes to improve flavor.
  • No fermentation needed.

4. Cook:

  • Heat a non-stick or cast iron tawa.
  • Pour a ladle of batter, spread it in a circle like dosa.
  • Drizzle a few drops of oil around the edges.
  • Cook on medium flame until golden and crisp.
  • Flip and cook the other side if needed.

5. Serve:

  • Serve hot with garlic chutney, mint chutney, or curd.

HOW to Make Garlic Chutney

By / Healthy Recipes

🌶️ Spicy Garlic Chutney Recipe

🔸 Ingredients:

  • Garlic cloves – 12-15 (peeled)
  • Dry red chilies – 5-6 (adjust to taste)
  • Grated coconut (optional) – 2 tbsp (for a slightly milder taste)
  • Roasted peanuts or roasted chana dal (daliya) – 2 tbsp (adds body and texture)
  • Cumin seeds – ½ tsp
  • Salt – to taste
  • Lemon juice – 1 tsp (or tamarind pulp, for tanginess)
  • Oil – 1-2 tsp

🔸 Optional Tempering (Tadka):

  • Oil – 1 tsp
  • Mustard seeds – ½ tsp
  • Curry leaves – 6-8

🔪 Instructions:

  1. Prep chilies: Soak dry red chilies in warm water for 10-15 minutes if they’re very dry (helps in grinding).
  2. Grind chutney: Add garlic, soaked chilies, cumin, peanuts (or chana dal), coconut (if using), salt, and lemon juice into a blender. Add a little water and blend into a coarse or smooth paste, as per your preference.
  3. Sauté (optional): You can lightly sauté the chutney in oil for 2-3 minutes to mellow the raw garlic flavor, especially if not using it fresh.
  4. Tempering (optional): Heat oil in a small pan, add mustard seeds. Once they splutter, add curry leaves. Pour this over the chutney for extra flavor.

🧊 Storage:

  • Keeps in the fridge for 4–5 days.
  • For longer shelf life, sauté it in oil and store in an airtight container.

Stir Fry Vegetable

By / Healthy Recipes

🥦 STIR-FRY VEGETABLE RECIPE
A colorful, crunchy, and healthy mix of sautéed vegetables with minimal oil and maximum flavor. Ready in 15 minutes!

📝 Ingredients (Serves 2–3):

  • 1 tbsp oil (olive oil or any preferred oil)
  • 1 tsp grated ginger
  • 2–3 garlic cloves (sliced or chopped)
  • 1 onion (sliced)
  • 1 cup carrots (julienned or thinly sliced)
  • 1 cup bell peppers (any color, sliced)
  • 1 cup broccoli florets
  • ½ cup beans
  • Salt to taste
  • Black pepper to taste
  • 1 tbsp soy sauce (low sodium preferred)
  • 1 tsp lemon juice or vinegar (optional for tang)
  • Chopped spring onions for garnish

👩‍🍳 Method:

  1. Heat Oil:
    In a large pan or wok, heat oil on high flame.
  2. Sauté Aromatics:
    Add ginger and garlic. Sauté for a few seconds till fragrant.
  3. Add Veggies:
    Start with harder veggies like carrots and beans. Stir-fry for 2 mins.
    Then add bell peppers, broccoli, and onions. Cook on high flame for another 3–5 mins.
    Veggies should stay crunchy and not overcooked.
  4. Season:
    Add salt, black pepper, soy sauce, and a splash of lemon juice or vinegar. Mix well and stir-fry for 1 more minute.
  5. Serve:
    Garnish with s spring onions, Serve hot .

✅ Tips:

  • Keep flame high for best texture.
  • Add tofu or paneer for protein.
  • Use coconut aminos or tamari for gluten-free option.

🍲 Healthy Vegtable Khichdi Recipe

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

📝 Ingredients:

  • ½ cup rice (washed)
  • ½ cup moong dal (yellow or split green, washed)
  • 1 tbsp ghee or oil
  • ½ tsp cumin seeds
  • A pinch of hing (asafoetida)
  • 1 onion (chopped, optional)
  • 1 tomato (chopped)
  • ½ cup carrots (chopped)
  • ½ cup green beans (chopped)
  • ¼ cup green peas
  • ½ tsp turmeric powder
  • ½ tsp ginger paste (optional)
  • Salt to taste
  • 3.5 to 4 cups water (adjust for consistency)
  • Fresh coriander for garnish

👩‍🍳 Method:

  1. Rinse & Soak (optional):
    Rinse rice and dal together 2–3 times. Soak for 15–20 mins for faster cooking.
  2. Prepare Tadka:
    In a pressure cooker or heavy pot, heat ghee/oil. Add cumin seeds and hing.
    Add onions (if using) and sauté until translucent.
  3. Add Veggies:
    Add tomatoes, carrots, beans, peas (or any other veggies). Cook for 2–3 mins.
  4. Spices & Dal-Rice:
    Add turmeric and salt. Then add soaked rice and dal. Mix well.
  5. Cook:
    Add 3.5–4 cups of water.
    • Pressure cooker: Cook for 3–4 whistles.
    • Pan: Cover and cook for 30–40 mins on low heat, stirring occasionally.
  6. Serve:
    Garnish with coriander. Drizzle a little ghee on top if desired. Serve hot with curd, pickle, or papad!

✅ Tips:

  • Add spinach, pumpkin, or bottle gourd for extra nutrition.
  • Can blend lightly for toddlers or elderly.
  • Great for detox, digestion, and recovery meals!

Healthy Vegetable Daliya

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

🥣 HEALTHY VEGETABLE DALIYA RECIPE (TO BE SHARED)
A wholesome, fiber-rich one-pot meal made with broken wheat (daliya) and fresh veggies. Light, filling, and perfect for breakfast, lunch, or dinner!

📝 Ingredients (Serves 2–3):

  • 1 cup daliya (broken wheat/lapsi)
  • 1 tbsp oil or ghee
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • A pinch of hing (asafoetida)
  • 1 onion (chopped)
  • 1 tomato (chopped)
  • ½ cup carrots (chopped)
  • ½ cup beans (chopped)
  • ½ cup green peas
  • ½ tsp turmeric powder
  • ½ tsp red chili powder (optional)
  • Salt to taste
  • 3 cups water (adjust as needed)
  • Fresh coriander for garnish
  • Lemon juice (optional)

👩‍🍳 Method:

  1. Roast Daliya:
    Dry roast daliya in a pan on medium heat till golden and aromatic. Keep aside.
  2. Prepare Base:
    Heat oil/ghee in a pressure cooker or pan. Add mustard seeds, cumin seeds, and hing. Let them splutter.
  3. Add Veggies:
    Add onions and sauté till translucent. Then add tomatoes and cook till soft. Add all chopped vegetables.
  4. Spices & Daliya:
    Add turmeric, chili powder, and salt. Mix well. Add roasted daliya and stir for 1–2 mins.
  5. Cook:
    Add 3 cups water. Mix well.
    • Pressure Cooker: Cook for 2–3 whistles.
    • Pan: Cover and simmer for ~15–20 mins, stirring occasionally, until soft.
  6. Garnish & Serve:
    Add chopped coriander and a squeeze of lemon if desired. Serve hot!

✅ Tips:

  • Add more water if you prefer it soupy.
  • You can add spinach, bottle gourd, or corn too.
  • Great for weight loss, diabetes, or light dinners!

Healthy Besan Kadhi Recipe

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

🌼 BESAN KADHI RECIPE

📝 Ingredients:

For the Kadhi:

  • 1 cup sour curd (yogurt)
  • ¼ cup besan (gram flour)
  • 3 cups water
  • ½ tsp turmeric powder
  • ½ tsp red chili powder
  • Salt to taste
  • 1 tsp grated ginger (optional)
  • 1–2 green chilies (slit)

For Tempering:

  • 2 tbsp oil or ghee
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • ¼ tsp fenugreek seeds (methi)
  • 1–2 dried red chilies
  • A pinch of hing (asafoetida)
  • 8–10 curry leaves (optional)

👩‍🍳 Method:

  1. Mix Kadhi Base:
    In a bowl, whisk curd till smooth. Add besan, turmeric, chili powder, and salt. Gradually add water while whisking to avoid lumps. Add ginger and green chilies if using.
  2. Cook Kadhi:
    Pour mixture into a kadhai or deep pan. Bring to a boil on medium flame, stirring continuously. Then lower heat and simmer for 25–30 mins, stirring occasionally. It will thicken and turn aromatic.
  3. Make Tempering:
    Heat oil/ghee. Add mustard seeds. When they crackle, add cumin, fenugreek, hing, dry red chilies, and curry leaves. Let it sizzle for a few seconds.
  4. Finish:
    Pour the hot tempering into the kadhi. Cover immediately. Let it rest for a few minutes before serving.

Healthy Chilli Chicken Recipe

By / Healthy Recipes, Protein Rich Recipes

🌶️ Healthy Chilli Chicken (Dry or Semi-Gravy)
Style: Indo-Chinese

🧂 Ingredients:

For the chicken:

  • 300g boneless chicken breast or thighs, cut into bite-sized cubes
  • 1 tbsp cornflour
  • 1 tbsp whole wheat flour or oat flour
  • 1 egg white (optional – helps with coating)
  • 1 tsp ginger-garlic paste
  • Salt & pepper, to taste
  • 1 tsp low-sodium soy sauce
  • 1 tsp olive oil (for shallow sautéing)

For the sauce & stir-fry:

  • 1 medium onion, diced into large chunks
  • 1 green bell pepper (capsicum), diced
  • 3–4 garlic cloves, minced
  • 1-inch piece ginger, finely chopped or julienned
  • 2 green chilies, sliced
  • 1½ tbsp low-sodium soy sauce
  • 1 tbsp vinegar (apple cider or rice vinegar)
  • 1 tbsp tomato ketchup (look for low-sugar)
  • 1 tsp chili sauce or sriracha (optional for heat)
  • ½ tsp honey or maple syrup (optional for balance)
  • 2 tbsp water
  • Spring onions, chopped (for garnish)
  • Salt & black pepper, to taste

🍳 Instructions:

1. Marinate and cook the chicken:

  • Mix chicken with cornflour, whole wheat flour, egg white (if using), soy sauce, ginger-garlic paste, salt, and pepper.
  • Let it rest for 15–20 minutes.
  • Heat 1 tsp oil in a non-stick pan. Sauté the chicken in batches until lightly golden and cooked through. Set aside.

2. Make the sauce:

  • In a bowl, mix soy sauce, vinegar, ketchup, chili sauce (if using), honey, and water. Adjust spice and sweetness as needed.

3. Stir-fry vegetables:

  • In the same pan, add a little more oil if needed.
  • Sauté garlic, ginger, and green chilies for 30 seconds.
  • Add onions and bell peppers. Stir-fry for 2–3 minutes (keep them slightly crunchy).

4. Combine:

  • Add cooked chicken back to the pan.
  • Pour in the sauce. Toss everything together on medium-high heat until the sauce coats the chicken (1–2 minutes). Add a splash of water if you want more gravy.
  • Garnish with spring onions.

✅ Health Tips:

  • No deep frying: Pan-searing uses less oil and keeps it light.
  • Use lean meat: Chicken breast is lower in fat than thighs.
  • Control the sauce: Store-bought sauces are often high in sodium/sugar — make your own or use low-sodium versions.
  • Add more veggies like broccoli, mushrooms, or snap peas for fiber and volume.