Shruti Mishra

Vegetable Salad

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

Indian-Style Veg Salad (Kachumber Salad)

Ingredients (Serves 2-3):

  • 1 cucumber – finely chopped
  • 1-2 tomatoes – finely chopped
  • 1 small onion – finely chopped
  • 1 carrot – grated or finely chopped
  • 1 green chili – finely chopped (optional, for spice)
  • 1 tbsp fresh coriander leaves – chopped
  • Juice of 1 lemon
  • Salt – to taste
  • 1/2 tsp black pepper
  • 1/2 tsp chaat masala
  • 1/4 tsp roasted cumin powder (jeera powder)

Optional Add-Ins:

  • Boiled moong sprouts or kala chana
  • Pomegranate seeds (for sweetness)
  • Grated beetroot (for color and nutrition)

🥄 Instructions:

  1. Chop all the vegetables finely and place them in a mixing bowl.
  2. Add salt, black pepper, chaat masala, and roasted cumin powder.
  3. Squeeze in the lemon juice and mix everything well.
  4. Garnish with fresh coriander leaves.
  5. Serve immediately as a side dish or light snack.

✅ Tips for Authentic Flavor:

  • If onions are strong, soak them in cold water for 10 minutes and drain before mixing.
  • Use desi cucumber (kheera) and firm tomatoes for better texture.
  • Add a dash of mustard oil for a Bengali-style twist.

21-Day Anti-Inflammatory Challenge: Drink Recipe

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


21-Day Anti-Inflammatory Challenge: Two Powerful Drink Options

Start each morning with these anti-inflammatory drinks to reduce inflammation, improve digestion, and boost immunity — choose your version with or without orange juice 🍊

💛 Recipe 1: Classic Anti-Inflammatory Drink
🌿 Ingredients

🧡 Option 1 – Pre-Made Blend (Lasts 4 Days in Fridge):

Turmeric powder or raw turmeric – ½ cup chopped / 2 tbsp powder

Ginger root – ½ cup chopped (or 2–3 inch piece)

Kalonji seeds (black cumin) – 2 tbsp

Whole black peppercorns – 1 tbsp

MCT oil / cold-pressed coconut oil / desi ghee – ¼ cup

💛 Option 2 – Fresh Daily Mix:

2–3 small pieces ginger

2–3 small pieces raw turmeric or ½ tsp turmeric powder

4–5 black pepper kernels

½–1 tsp MCT oil, coconut oil, or desi ghee

🔥 Instructions

For Pre-Made Blend:

Lightly roast turmeric, ginger, kalonji, and pepper on low heat (3–4 min).

Cool, blend to a paste, and mix in oil or ghee.

Store in a sealed jar (refrigerate up to 4 days).

For Fresh Mix:

Crush or lightly heat the ingredients.

Add oil/ghee and mix well.

Stain into 1 cup of lukewarm water and drink immediately.

💧 How to Use

Take 1 spoon of the refrigerated paste or make your fresh mix.

Mix into a cup of lukewarm water, stir thoroughly, and drink on an empty stomach.

🍊 Recipe 2: Citrus Anti-Inflammatory Drink (With Orange Juice)
🌿 Ingredients (Choose One Preparation Style)

🧡 Option 1 – Pre-Made Orange Blend (Lasts 3–4 Days in Fridge):

Turmeric powder or raw turmeric – ½ cup chopped / 2 tbsp powder

Ginger root – ½ cup chopped (or 2–3 inch piece)

Black peppercorns – 1 tbsp

(Optional) Kalonji seeds – 1 tbsp

MCT oil / cold-pressed coconut oil / desi ghee – ¼ cup

Fresh orange juice and Lemon juice – Add only at the time of drinking, not while storing

💛 Option 2 – Fresh Daily Citrus Mix:

Juice of 1 fresh orange (about ½ cup)

Lemon juice 1tbsp

½ tsp turmeric powder or a small piece of raw turmeric

½ inch ginger grated (or ½ tsp powder)

A pinch of black pepper (3–4 kernels crushed)

½ tsp MCT oil, coconut oil, or desi ghee

🔥 Instructions

For Pre-Made Orange Blend:

Lightly roast turmeric, ginger, and pepper on low heat (3–4 min).

Blend into a paste and mix in oil/ghee.

Store in a jar (refrigerate up to 4 days).

When ready to drink — take 1 spoon of paste and mix it into ½ cup fresh orange juice + ½ cup lukewarm water. Stir well.

For Fresh Daily Citrus Mix:

Mix all ingredients directly into orange juice.

Strain well

Stir or blend lightly until well combined.

Drink immediately — do not heat.

💧 How to Use

Take 1 spoon of the orange pre-made paste or make the fresh mix.

Stir into orange juice (room temperature or slightly lukewarm).

Drink every morning on an empty stomach.

💡 Why These Work
Ingredient Benefit
Turmeric Curcumin reduces inflammation & supports healing
Ginger Aids digestion & relieves bloating
Kalonji Strengthens immunity & hormone balance
Black Pepper Boosts turmeric absorption
Oil / Ghee Enhances nutrient uptake
Orange Juice Adds Vitamin C for glowing skin & improved absorption

How to make Paneer Curd Vegetable Salad

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

🥗 Healthy Paneer Curd Vegetable Salad

✅ Ingredients

  • Paneer (cottage cheese) – 100–150g, cut into small cubes
  • Curd (plain yogurt) – ½ cup (preferably low-fat or Greek yogurt)
  • Cucumber – 1 medium, diced
  • Tomato – 1 medium, diced
  • Carrot – 1 small, grated or julienned
  • Capsicum (bell pepper) – ½, chopped
  • Red onion – ½ small, thinly sliced (optional)
  • Coriander leaves – handful, chopped
  • Mint leaves – a few, chopped (optional)

🧂 For Dressing

  • Black salt / regular salt – to taste
  • Black pepper powder – ½ tsp
  • Roasted cumin powder – ½ tsp
  • Chaat masala – ½ tsp (optional)
  • Lemon juice – 1 tbsp
  • Olive oil – 1 tsp (optional for richness)
  • Green chili / chili flakes – to taste (optional)

🥣 Instructions

  1. Prep the paneer:
    • Lightly grill or sauté paneer cubes in a nonstick pan for 2–3 minutes if you prefer it slightly crispy. Or use raw for a softer texture.
  2. Mix vegetables:
    • In a large bowl, combine chopped cucumber, tomato, carrot, capsicum, onion, coriander, and mint.
  3. Add curd:
    • In a separate bowl, whisk the curd until smooth. Mix in the salt, pepper, cumin powder, chaat masala, lemon juice, and olive oil (if using).
  4. Combine all:
    • Add the paneer cubes and curd dressing to the vegetables. Mix gently so the paneer doesn’t crumble.
  5. Taste and chill:
    • Adjust seasoning. Refrigerate for 15–20 minutes for best flavor (optional).
  6. Serve:
    • Garnish with extra herbs or a sprinkle of chaat masala. Serve chilled.

🥦 Tips for Health Boost

  • Add boiled chickpeas or sprouts for extra protein and fiber.
  • Use hung curd or Greek yogurt for a thicker, creamier dressing.
  • Add a dash of flax seeds or chia seeds for omega-3s.

🍛 How to make One-Pot Black Eyed Peas Rice (Lobia Pulao) – 1 Serving

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

🕒 Ready in: ~30 minutes

🥄 Serves: 1

🌱 Vegetarian | Vegan-Friendly | High Protein | One Pot

✅ Ingredients:

  • ½ tsp oil or ghee
  • ¼ tsp cumin seeds
  • ¼ small onion, finely chopped
  • 1 small garlic clove, minced
  • ½ tsp grated ginger
  • 1 small green chili, slit or chopped (optional)
  • ¼ tsp turmeric powder
  • ¼ tsp garam masala (or curry powder)
  • Salt, to taste
  • ¼ cup dried black-eyed peas, soaked overnight (or ½ cup cooked)
  • ¼ cup basmati rice, rinsed
  • ¾ cup water
  • Chopped cilantro or mint, for garnish (optional)
  • Lemon juice, to taste (optional)

🔪 Instructions:

  1. (If using dried black-eyed peas)
    Pressure cook or boil the soaked peas in salted water until soft (about 2–3 whistles in a pressure cooker or 15–20 mins boiling). Drain and set aside.
  2. Sauté the base
    In a small pot or pan, heat the oil. Add cumin seeds, let them splutter.
    Add onions, sauté until golden.
    Add ginger, garlic, and green chili, and cook for 30–60 seconds.
  3. Add spices & mix
    Stir in turmeric, garam masala, and salt.
  4. Add rice & peas
    Add the rinsed rice and cooked black-eyed peas. Stir to coat everything in the spices.
  5. Add water & cook
    Pour in ¾ cup water. Bring to a boil, then reduce to low heat.
    Cover and cook for 12–15 minutes, or until rice is tender and water is absorbed.
  6. Fluff & finish
    Let it sit for 5 minutes. Fluff gently with a fork.
    Garnish with cilantro and a squeeze of lemon juice.

🍽️ Optional Add-ins:

  • Chopped tomato (add after sautéing onions)
  • Spinach or peas (stir in with rice)
  • Whole spices (1 clove, small bay leaf, or cinnamon for extra aroma)

How to make One Pot Quinoa with spinach

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

🌱 One-Pot Quinoa with Spinach and Chickpeas

🕒 Ready in: 30 minutes

🍽️ Serves: 4

🥦 Vegan | Gluten-Free | High-Protein

✅ Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 2-3 garlic cloves, minced
  • 1 tsp ground cumin
  • ½ tsp ground turmeric (optional, for color & anti-inflammatory benefits)
  • 1 cup quinoa, rinsed well
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 2 cups fresh spinach (or more, to taste)
  • 2 ¼ cups vegetable broth (or water with bouillon)
  • Salt and pepper, to taste
  • Juice of ½ lemon (optional, for brightness)
  • Fresh herbs (like parsley or cilantro) for garnish (optional)

🔪 Instructions:

  1. Sauté aromatics
    In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook for 3–4 minutes until soft. Add garlic, cumin, and turmeric. Stir for 1 minute until fragrant.
  2. Add quinoa & chickpeas
    Stir in the rinsed quinoa and chickpeas. Toast for 1–2 minutes to coat in the spices.
  3. Add broth & simmer
    Pour in the vegetable broth. Bring to a boil, then reduce heat to low. Cover and let simmer for 15 minutes, or until quinoa is cooked and liquid is absorbed.
  4. Add spinach
    Once the quinoa is done, stir in the fresh spinach. Cover the pot for 2–3 minutes to let it wilt, then stir again.
  5. Season & serve
    Add salt, pepper, and lemon juice to taste. Fluff with a fork. Garnish with fresh herbs if desired.

🍽️ Serving Ideas:

  • Serve on its own as a main dish.
  • Top with avocado slices or a spoon of hummus.

Kuttu Cheela

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Recipes, Weight Loss Recipes

🌿 Healthy Kuttu Cheela Recipe for Vrat

📝 Ingredients:

(Serves 2–3)

  • Kuttu ka atta (buckwheat flour) – 1 cup
  • Sendha namak (rock salt) – ½ tsp (as per taste)
  • Green chili (finely chopped) – 1 (optional)
  • Fresh coriander leaves (chopped) – 2 tbsp
  • Grated boiled potato – 1 small (optional for binding and softness)
  • Cumin seeds (jeera) – ½ tsp
  • Water – as needed to make a batter
  • Ghee or vrat-friendly oil – for cooking

✅ Optional Add-ins (if allowed in your vrat):

  • Grated lauki (bottle gourd)
  • Crushed peanuts or peanut flour (adds protein)
  • Grated ginger

👩‍🍳 Instructions:

  1. Prepare the Batter:
    • In a mixing bowl, combine kuttu atta, sendha namak, cumin seeds, green chili, grated potato, and coriander leaves.
    • Slowly add water to make a smooth, pourable batter (like dosa batter). Avoid lumps.
  2. Heat the Tawa:
    • Heat a non-stick or iron tawa and lightly grease it with ghee or oil.
  3. Cook the Cheela:
    • Pour a ladle of batter and spread gently in a circular motion.
    • Cook on medium heat. Drizzle ghee/oil around the edges.
    • Flip after 2–3 minutes or when the bottom is golden brown.
    • Cook the other side until crisp and cooked through.
  4. Serve Hot:
    • Serve with vrat chutney like:
      • Coconut chutney (without mustard seeds)
      • Mint-peanut chutney
      • Plain curd (dahi)

💡 Tips:

  • Let the batter rest for 10–15 minutes for better texture.
  • Add grated veggies (like lauki) for fiber and moisture.
  • Make small cheelas if the batter is delicate.

Singhara Chaat

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

🥗 Healthy Singhara Chaat (Falahari/Vrat Special)

✅ Ingredients:

  • 1 cup fresh Singhara (water chestnuts) – peeled and chopped
    (or you can use boiled singhara if raw is not available)
  • 1 boiled potato – cubed (optional)
  • ½ cucumber – peeled and finely chopped
  • 1 small tomato – deseeded and chopped (optional if allowed during vrat)
  • 1 small green chili – finely chopped (optional)
  • 1 tsp lemon juice
  • 1 tbsp roasted peanuts – crushed (optional crunch)
  • 1 tsp sendha namak (rock salt)
  • ¼ tsp black pepper powder
  • 1 tbsp pomegranate seeds (optional but adds color and sweetness)
  • Few mint or coriander leaves – chopped (if allowed)

🥣 Instructions:

  1. Prep the Singhara:
    • If using raw singhara, peel and chop into small cubes.
    • If using boiled ones, boil for 5–7 minutes, then cool and chop.
  2. Mix the Chaat:
    • In a bowl, combine singhara, cucumber, tomato (if using), and boiled potato.
    • Add crushed peanuts, green chili, and pomegranate seeds.
  3. Season & Toss:
    • Sprinkle sendha namak, black pepper, and lemon juice.
    • Toss everything well.
  4. Garnish:
    • Add chopped mint or coriander leaves for freshness.
  5. Serve Immediately:
    • Best enjoyed fresh as a light meal or evening snack during Navratri.

🌟 Why It’s Healthy:

  • Singhara is low in calories and high in fiber.
  • Hydrating and cooling for the body.
  • Great balance of carbs (potato), protein (peanuts), and micronutrients.

Navratri Dhokla

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

🌼 Healthy Navratri Dhokla Recipe (Fasting/Vrat-Friendly)

✅ Ingredients:

For the Batter:

  • 1 cup Samak Rice (Barnyard Millet) – washed and soaked for 2–3 hours
  • 2 tbsp Sabudana (Tapioca pearls) – soaked for 2–3 hours
  • ½ cup Curd (Dahi) – preferably fresh, not sour
  • 1 tsp Sendha Namak (rock salt)
  • 1 green chili (optional, for those who eat during fasting)
  • ½ inch ginger – grated
  • 1 tsp lemon juice or ½ tsp fruit salt (Eno)

For Tempering:

  • 1 tbsp Ghee or peanut oil (vrat-safe)
  • 1 tsp Cumin seeds (jeera)
  • 2 green chilies – slit (optional)
  • A few curry leaves (optional if allowed in your fasting tradition)

Garnish:

  • Fresh coriander leaves (if allowed)
  • Grated coconut (optional)

🥣 How to Make It:

1. Prepare the Batter:

  • Drain soaked samak rice and sabudana.
  • Grind them into a smooth paste using curd and a little water.
  • Transfer to a bowl, add ginger, green chili paste (optional), sendha namak, and lemon juice.
  • Let the batter rest for 15–20 mins for slight fermentation.
  • Just before steaming, add fruit salt (Eno). Mix gently in one direction until the batter turns light and frothy.

2. Steam the Dhokla:

  • Grease a dhokla plate or any shallow steaming dish.
  • Pour the batter immediately into the greased plate.
  • Steam for 15–20 minutes on medium heat or until a toothpick inserted comes out clean.
  • Let it cool slightly before cutting into pieces.

3. Tempering (Tadka):

  • Heat ghee or oil in a small pan.
  • Add cumin seeds, green chilies, and curry leaves.
  • Pour the tempering over the cut dhokla pieces.

4. Garnish & Serve:

  • Sprinkle fresh coriander or coconut if desired.
  • Serve warm with vrat-friendly chutney (like coconut or peanut chutney).

💡 Tips:

  • You can replace samak rice with rajgira flour or kuttu flour for variation.
  • Avoid hing, mustard seeds, or turmeric during fasting if not allowed.
  • Great for breakfast, snacks, or even light dinner during Navratri.

One Pot Veg Pasta

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

🌱 Healthy Indian-Style One Pot Pasta

🍝 Ingredients (2-3 servings):

Pasta & Base:

  • 1.5 cups whole wheat pasta (penne, fusilli, or macaroni)
  • 1 tbsp olive oil or ghee
  • 1 onion, finely chopped
  • 2-3 garlic cloves, minced
  • 1 tsp ginger, grated
  • 1-2 green chilies, chopped (adjust to taste)

Veggies (use any combo):

  • 1 carrot, chopped
  • ½ cup bell peppers (any color)
  • 1 tomato, finely chopped or ½ cup tomato puree
  • ½ cup green peas
  • 1 cup spinach or kale
  • ¼ cup corn (optional)

Spices:

  • ½ tsp turmeric
  • 1 tsp cumin seeds
  • ½ tsp red chili powder
  • 1 tsp garam masala
  • Salt to taste
  • Optional: ½ tsp coriander powder

Liquids:

  • 2.5 – 3 cups water or low-sodium vegetable broth
  • Juice of ½ lemon (for freshness)

Garnish:

  • Fresh cilantro, chopped
  • Optional: sprinkle of nutritional yeast or a little grated paneer

🍳 Instructions:

  1. Heat oil in a deep pan or pot. Add cumin seeds and let them sizzle.
  2. Add chopped onion, garlic, ginger, and green chilies. Sauté until translucent.
  3. Stir in tomatoes and cook until soft. Add turmeric, chili powder, garam masala, and salt.
  4. Add all chopped veggies. Sauté for 2-3 minutes.
  5. Add the dry pasta and pour in 2.5 to 3 cups of water or broth.
  6. Stir well, cover, and cook on medium heat, stirring occasionally so pasta doesn’t stick.
  7. Cook for 10-12 minutes (or per pasta package instructions) until pasta is al dente and liquid is mostly absorbed.
  8. Stir in spinach and lemon juice in the last 2 minutes. Let wilt.
  9. Taste and adjust salt/spices. Garnish with cilantro.

🥄 Tips for Extra Nutrition:

  • Add chickpeas or tofu for protein.
  • Use millet or lentil pasta for a gluten-free option.
  • Add 1 tbsp nut butter or coconut milk for creamy texture (optional).

Egg Hakka Noodles

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

🍳 Indian-Style Healthy Egg Hakka Noodles

🍜 Ingredients (Serves 2)

Noodles:

  • 150g whole wheat or millet-based noodles (or regular Hakka noodles)
  • Water + salt (for boiling)

Eggs:

  • 2 large eggs
  • Pinch of turmeric
  • Salt & pepper to taste

Veggies:

  • ½ cup carrots, julienned
  • ½ cup capsicum (green bell pepper), sliced
  • ½ cup cabbage, shredded
  • ¼ cup spring onions (whites and greens separated)
  • 1 small onion, sliced
  • 2 garlic cloves, finely chopped
  • 1-inch ginger, grated
  • 1 green chili, finely chopped (optional)

Sauces & Spices:

  • 1 tbsp low-sodium soy sauce
  • 1 tsp green chili sauce (optional or homemade)
  • 1 tsp vinegar (white or apple cider)
  • ¼ tsp garam masala or chaat masala (Indian twist!)
  • ½ tsp red chili powder or Kashmiri chili powder (for color, not heat)
  • Salt to taste
  • Black pepper to taste

Oil:

  • 1.5 tbsp oil (cold-pressed mustard, sesame, or groundnut oil)

👩‍🍳 Instructions

1. Boil the Noodles

  • Cook noodles as per package instructions in salted boiling water.
  • Drain, rinse with cold water, and toss with a few drops of oil to prevent sticking.

2. Scramble the Eggs (Indian Style)

  • Beat eggs with turmeric, salt, and black pepper.
  • Heat ½ tbsp oil in a pan, scramble the eggs on medium flame. Set aside.

3. Sauté the Veggies

  • In a large wok or kadhai, heat 1 tbsp oil.
  • Add garlic, ginger, and green chili. Sauté for 30 seconds.
  • Add onion and spring onion whites. Sauté until slightly soft.
  • Toss in carrots, capsicum, and cabbage. Stir-fry on high heat for 2–3 minutes. Veggies should stay crunchy.

4. Add Sauces & Spices

  • Add soy sauce, chili sauce (if using), vinegar, garam masala, red chili powder, black pepper, and salt.
  • Mix well and cook for 1 minute.

5. Combine Everything

  • Add cooked noodles and scrambled eggs to the wok.
  • Toss well on high heat for 2 minutes until everything is well coated and hot.

6. Finish & Serve

  • Garnish with spring onion greens.
  • Optionally, squeeze a bit of lemon juice or sprinkle some chaat masala before serving.

🌱 Tips to Keep It Healthy

  • Use millet noodles (like ragi, jowar, or quinoa-based).
  • Add more Indian veggies: beans, spinach, or even beetroot