Fitpiq Team

Our dedicated team at Fitpiq works with passion and zeal to help you achieve your best possible results.

As the motto of Fitpiq says, ‘choose to be fit, we are a platform that aims to promote health and well-being in an effortless manner.

 

 

Help people to make their nutrition and fitness a priority. By choosing to be fit, we are improving the quality of life, and we at Fitpiq thrive for that.

Fitpiq Team works wholeheartedly and sincerely to help you achieve your health goals in the best possible ways.

 

 

We have had a wonderful expedition reaching where we are today.

Now feel confident to provide you with professional and helpful solutions to your problems and queries in a time-effective way.

 

 

We have the vision to promote healthy and healthful eating and lifestyle practices so that everyone can attain their real-life goals.

Our team works passionately and with zeal to assist you on each and every step of the journey to reach your health objective.

 

 

Fitpiq Team believes in making health a priority for people and works endlessly towards it.

We think that achieving health goals should not feel like a burden, but it should feel like an amazing venture.

 

 

Our team thinks unique, thrives on excellence and we are go-getters. Our team will provide you with guidance and support at every step,

We make sure that our team and you work as a “WE” to help you achieve your goals.

 

 

Our objective is to understand your present health and fitness efficacy and educate what is best for you and your body.

So that we together can chalk out your health and fitness journey.

 

How to make soya paneer pancake

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

Soya Paneer Pancake is a healthy and nutritious pancake recipe made with soy flour, paneer, and a blend of aromatic spices. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein and fiber, thanks to the soy flour and paneer. However, people with a dairy or soy allergy should avoid this dish.

INGREDIENTS

1 cup soya flour: 120gms – 1/2 cup paneer, crumbled: 50gms – 1/2 teaspoon cumin powder: 2.5gms – 1/2 teaspoon coriander powder: 2.5gms – 1/4 teaspoon red chili powder: 1.25gms – Salt to taste – Water, as needed: 100ml – Oil, for cooking: 10ml

PREPERATION

1. In a large mixing bowl, combine the soya flour, crumbled paneer, cumin powder, coriander powder, red chili powder, and salt.

2. Add enough water to make a smooth batter. The batter should be of pouring consistency.

3. Heat a non-stick pan or griddle over medium heat. Brush some oil on the pan.

4. Pour a ladleful of the batter onto the hot pan and spread it into a circle.

5. Cook for 2-3 minutes until the bottom is golden brown. Flip the pancake and cook the other side for 1-2 minutes.

6. Remove the pancake from the pan and repeat the process with the remaining batter.

7. Serve hot with chutney or sauce of your choice.

NUTRITIONAL VALUE PER SERVING: –

  • Calories: 140 kcal
  • – Protein: 10g
  • – Fat: 6g
  • – Carbohydrates: 10g
  • – Fiber: 4g

How to Make Healthy Paneer rolls

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

 This Recipe is Highly liked and popluar with Kids and teenage.

This is easy to carry and healthy dense nutrients dish . Paneer roll is also referred to as a paneer wrap, paneer Kathi roll and paneer Frankie.This Recipe is rich in essential phytonutrients, iron, and fibre that helps improve digestion, relieve constipation and maintain a healthy gut.

Ingredients:-

1. Thick curd -1/2 cup

2.Turmeric powder- 1/4 tsp

3.Ginger garlic paste-1 tsp

4.Red chilli-3/4 tsp

5.Dried fenugreek leaves -1/2 tsp

6.Paneer cubes -1 cup

7. Onion Rings -1/2 cup

8.Capsicum cubes -1/2 cup

9.oil-1 tbsp

10.Rock salt-1 tsp

11.Flour (wheat 30% + 70% jaun/jowar)-1 cup

12. Boiled spinach-1 tbsp

Procedure:-

  • Firstly Combine paneer cuber, onion rings,capsicum cubes  and marinate in a bowl with hung curd,turmeric,rock salt,ginger garlic paste,lemon juice, dried fenugreek leaves and red chilli powder.
  • Keep aside to marinate for 30 minutes.
  • Cook the marinated paneer capsicum on medium flame for 4 to 5 minutes and keep aside.
  • Make a chapati of Mix flour and stuff with marinated paneer , capsicum and boiled spinach(pureed). Arrange onion rings on it
  • Roll the chapati and Paneer roll is ready.
  • Serve Paneer roll with green chutney.

Nutritional Value Of Paneer Roll-

Carbs-29 gm
Fat-20 gm
Protein-15gm
calories-344cal

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How to Make High Protein rich Soya Paneer Pancakes

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Winter Recipes

This is healthy starter recipe, which will serve you a complete nourishment.It provides a high-quality protein source, essential for muscle repair and growth, boost our immunity and aids in healthy digestion.

This is fiber rich,filling and wholesome dish.

This healthy recipe is for all age group.

Ingredients-

Jowar flour-1/2cu

Urad dal -1/2cup

Soya flour -1/2 cup

Cucumber, grated- 3Tbsp

Paneer, grated (prefer home made)-1/2 cup

Coriander leaves, chopped -1 tbsp

Green chillies, chopped -1/2 tsp

Onion, chopped -1 tbsp

Salt -to taste

Serving Size:1-2

Procedure:

  • Firstly Combine the jowar, urad dal and soya flours and salt with 2 cups of water in a bowl.
  • Than Mix well to make a thin batter.
  • Fold in the cucumber, paneer, green chillies and coriander.
  • Heat a pan and grease it with oil.
  • When hot, pour a spoonful of batter and spread it to make a mini pancake.
  • Cook on a medium flame until both sides are golden brown in colour.
  • Serve hot with green chutney

Nutritional Value Of Soya Paneer Pancakes

Carbs-7 gm
Fat-3 gm
Protein-3 gm
calories-67 cal

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How to make Tasty Beans And Vegetable Wrap

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

This is An Wholesome snacks which is ideal for all the age group.

The best part of wraps is it is easy to carry and quick to make.

It contains vary high amounts of dietary fiber, high amounts of vitamins and protein. Beans benefits are good for heart disease, prevention to fighting cancer and lowering cholesterol and wight in between.

veggies in wraps makes the dish fiber rich which is good for digestion.

Ingredients :-

1.Beans-1 cup cooked

2.Broccoli/Cauliflower florets, blanched and chopped- 1/2 cup

3.Onion-chopped -1/4 cup

4.Capsicum-slice -1/4 cup

5.Tomato, chopped -1/4 cup

6.Ginger- green chilli paste- 1/2 tsp

7.Oil-1 tsp

8.Garlic finely chopped-1 tsp

9.Salt to taste

10.Black pepper, ground to taste

11.Any millet roti (jaun/ jowar/ ragi/ amaranth/ oats/ bajra)  1

Procedure-

  • Firstly Heat the oil in a pan. Add garlic and saute over a high flame for few seconds.
  • Add ginger-garlic paste, onions, capsicum, broccoli, beans, tomato and saute for 2 minutes, while stirring continuously.
  • Add salt, pepper and water (1tbsp) and simmer till the water evaporates.
  • Divide the stuffing into 4 equal portions and keep aside.
  • Make Jaun/ Jowar/ Ragi/ millet roti
  • Now add mixture as filling Over the roti and roll it.
  • Serve hot.

Nutritional Value Of Beans and vegetable wrap

Carbs-34 gm
Fat-13gm
Protein-11 gm
calories-291 cal

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How to Make healthy Quinoa Tabbouleh

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

Quinoa Tabbouleh is rich magnesium, potassium, iron, fiber, and folate, a vitamin that are low in many people’s diets. It is rich in fiber helps in reducing inflammation,reduces cholesterol .

It is good for weight loss and celiac disease.

Ingredient list:-

  1. Quinoa -1/2 cup
  2. Green onions, sliced -2
  3. Tomato, chopped-1
  4. Peas, boiled- 1/2 cup
  5. Coriander, chopped-fistful
  6. Walnuts, chopped (optional) -2 tbsp
  7. Olive oil 3 tbsp
  8. Mustard Sauce -1 tsp
  9. Garlic, crushed-2 pods
  10. Lime juice-from 1/2 lemon
  11. Salt-to taste
  12. Black pepper powder-to taste

Serving Size:1 Bowl

Procedure:

  • Firstly Prepare quinoa by rinsing thoroughly and boiled in one cup of water.
  • When quinoa is done. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
  •  Add the chopped vegetables, coriander and parsley. Mix together gently.
  • For dressing, mix 3 tbsp of olive oil, 1 tsp of mustard sauce, 2 pods crushed garlic, 1/2 lime juice, salt and black pepper powder.
  • Pour dressing into quinoa veggies mixture and mix well. 
  • Toast walnuts in a pan, chop roughly (after cooling) and toss into the tabbouleh.

Nutritional Value Of Quinoa Tabbouleh –

Carbs-9 gm
Fat- 7 gm
Protein-2 gm
calories-108 cal

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How to Make Healthy channa dal and cabbage tikki

By / Festival Recipes, Fitpiq Team, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Winter Recipes

This tikki is very healthy,easy to cook and delight. This is really mouth-watering dish.

This is rich in protein,fiber.It can curb your hunger pangs and keep you well-nourished. This dish is packed with many vitamins, minerals and antioxidants, essential for your overall health.

Ingredients-

1.Channa Dal (soaked for 6-8 hours)-1/2 cup

2. Cabbage (chopped)- 1/2 cup

3. Green chilly- 1

4. Mint Leaves (chopped) -2 tbsp

5. Turmeric Powder – 1/4 tsp

6.Cumin seed powder-1/2 tsp

7. Curd -1 tbsp

8. Gram flour (Besan)-1 tbsp

9 .Rock Salt -To taste

10. Oil -1 tsp

Serving Size: 4

Procedure:

  1. Firstly Combine the Channa Dal, green chillies and 2 tbsp of water in a mixer and blend to a coarse paste.
  2. Transfer the paste into a bowl, add all the remaining ingredients and mix well.
  3. Divide the mixture into 4 equal portions and keep aside.
  4. Now Heat a tawa/pan and grease it using 1/4 tsp of oil.
  5. Shape the mixture into flat round tikkis and immediately cook it on the pan on low flame.
  6. Add the remaining oil and cook all the tikkis till they turn golden brown in colour from both the sides.
  7. Serve hot with mint and coriander chutney.

Nutritional Value Of Channa dal and cabbage tikki –

Carbs-11 gm
Fat-5 gm
Protein-4 gm
calories-107 cal

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How to make Bottle Gourd Peanut (Sorakkai Verkadalai) Masala

By / Fitpiq Team, Health Tips, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is Bottle Gourd Peanut (Sorakkai Verkadalai) Masala. A traditionally made Healthy and Tasty also known as Bottle gourd peanut curry. This is the perfect recipe with balance of flavors in our Bottle Gourd Peanut Curry recipe. This simple and easy vegan dish combines with the goodness of bottle gourd and the rich and nutty flavorful peanuts, creating a delightful and nutritious combination.

A wholesome and satisfying meal gives you many health benefits due to its nutritious ingredients. Such as – it is rich rich dietary fiber, minerals, vitamins, proteins and good fats. It is good in Weight Management, improves Digestive Health, good for heart health, also it gives you immunity system support and regulates blood sugar levels. Now let’s jump to the recipe.

You can also try: click here

Ingredients:-

  • Bottle gourd chopped in cube – 2 cup
  • Peanut powdered – 1/3 cup 
  • Turmeric Powder – ¼ tsp
  • Onion small, finely chopped – 1
  • Tomato small finely chopped – 1
  • Green Chili – adjust to taste
  • Jeera – 1 tsp
  • Red Chili cracked – 2
  • Cooking Oil – 2 tbsp
  • Mustard seeds – 1 tsp
  • Curry leaves – 4-5
  • Salt adjust to your taste
  • Water -1¼ cup

Method:-

  • To make Peanut powder masala – Firstly, heat a pan and Add 1 tsp jeera, some red chili and 1/3 cup of peanuts to the pan. Stir them till the peanuts are dry roasted nicely. Take them into a mixer jar.
  • After allowing all ingredients to cool down. Now, blend them and make a fine powder. Keep this powder aside for later use.
  • To make the Curry – Heat 2 tbsp oil in a pan. Once the oil get heated, add 1 tsp mustard seeds. Now, allow it to pop. Now, gently add green chilis and curry leaves, let them roast a little. After that, add chopped onions and sauté them over medium heat until they turn pink in color. Then, add chopped tomatoes and cook it for a while.
  • After that, Sprinkle ¼ tsp turmeric powder, slightly roast it and let mixture to simmer. Cook the mixture until it’s mushy.
  • Next add the chopped bottle gourd to the onion-tomato gravy, mix all together. Then sprinkle ¼ cup water and salt to your taste.
  • Now, Cover the pan and let the curry cook on a medium flame. At regular intervals, check the bottle gourd should be cooked nicely.
  • Once the bottle gourd is thoroughly cooked. Add the ground peanut powder into the curry. Now, mix everything together for 1 min, and then switch off the flame.

Your South Indian Sorakkai Verkadalai masala or Bottle Gourd Peanut Curry is now ready to be served. Enjoy it with roti of rice.

Macros of Bottle gourd curry (per serving):-

  • Calories: 200-250 kcal
  • Protein: 6-8 grams
  • Carbohydrates: 15-20 grams
  • Fat: 12-15 grams

For more recipes: Click here

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Let’s make Traditional Mor Kulambu (Buttermilk curry)

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

Introduction:-

This is a Traditional Mor Kulambu (Buttermilk Curry). This easy and quick curry is very popular recipe in southern part of India, made with yogurt or buttermilk and various spices. It is primarily enjoyed for its delicious taste and flavors, and the uniqueness of Mor kulambu is made with veggies. These veggies are traditionally and commonly used in every where, that are okra(bhindi), pumpkin, brinjal, cucmber and bottle gourd It is not only quickly prepared, also gives you several health benefits like-

Probiotics, Mor kulambu is made up curd or buttermilk, which are the great sources of probiotics. Buttermilk has good bacteria that promote a healthy gut microbiota. Consuming foods rich in probiotics can help improve digestion and support overall gut health. This curry have cooling effects, especially during the summer. Mor kulambu also helps in weight management and provide you a feeling of fullness. Mor kulambu typically contains various spices and herbs and vegetables, which are rich in fiber, minerals, vitamins and antioxidants. These ingredients can contribute to boost your immunity.

You can also try: click here

Ingredients:-

  • Rice – 1 tbsp
  • Toor dal – 2 tbsp
  • Ginger – 1/2 inch
  • Green chilli – adjust to taste
  • Coriander leaves – 1 tsp
  • Curry leaves 4-5
  • Cumin seeds – 1/2 tbsp
  • Mustard seeds – 1/2 tsp
  • Coconut fresh grated – 2 tsp
  • Turmeric – 1/4 tsp
  • Curd/buttermilk – 1 cup
  • Dry red chilli – 2 cracked
  • Veggies – 1 cup (okra, tomato, brinjal) add as per choice.
  • Oil – 1 tbsp
  • Salt to taste

Method:-

  • To prepare dal rice paste: Take a mixer jar, add soaked dal and rice, green chilies, grated coconut and cumin seeds, coriander leaves, turmeric and ginger. Add a little water and blend till it become smooth paste. Keep it aside.
  • For cooking: Heat some oil in a pan, add all the chopped vegetables(except tomato), turmeric powder. Now, add some water and cover it. Let them cook 4-5 min on a medium flame or till all vegetables cook well. And keep veggies aside for a while.
  • To make the curry base: Take a mixing bowl, whisk the yogurt or buttermilk until smooth. Now, heat some oil in a kadhai or wok. Add mustard seeds, curry leaves and let it splutter. After that add dal rice paste in kadhai and mix all together well.
  • Now, add whisked curd/buttermilk into the kadhai. Combine the curd and mixture together as a base. After wards, add all cooked vegetables together along with chopped tomato. Let all material cook for about 3-4 min.

Your South Indian Traditional Mor Kulambu Curry/Buttermilk Curry is ready. Serve hot with rice or roti and enjoy the flavor of south Indian cuisine.

Macros of Mor Kulambu:-

Calories: 134 kcal

Protein: 3 g

Carbohydrate: 8.6 g

Fat: 8 g

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How to make Easy Nutrient Rich Upvas Cutlet

By / Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Introduction:-

This is very Easy and Nutrient rich Upvas cutlet. We always heard about cutlets are made up of potatoes’. Here we are introducing a great alternative of traditionally made potato cutlets. This healthy rich in nutrient cutlets is made up of raw banana and yam. These is a perfect dinner or breakfast option during your fasting days.

This Guilt free cutlets have several health benefits – It is rich micro nutrients such as potassium, phosphorus, magnesium and zinc. Also it is rich in soluble and insoluble fiber, it has macros in good amount like complex carbs and proteins. A diabetic friendly can gives you feeling of fullness.

You can also try: click here

Ingredients:-

  • Raw banana – 1
  • Yam – 250 gm
  • Ginger green chilly paste (add garlic in non fastong days) – 1 tbsp
  • Singhara atta (Water chestnut flour) – 100gm
  • Coriander leaves chopped
  • Sendha namak (rock salt) to taste
  • Suji for coating (non- fasting days)
  • Ground nut Oil for fry

Method:-

  • Firstly, peel and cut raw banana and yam into one inch pieces.
  • Now, prepare a steamer or idli maker. Steam chopped banana and yam till it become soft.
  • After that take a bowl and mash steamed items into the bowl.
  • Then, dd sendha namak, singhara flour, chopped coriander, green chilly ginger paste and mix all together. Now, grease little oil on your palm and make small tikkis or cutlet in shape.
  • After that, Heat 2 tbsp oil in non-stick pan. Cook all the cutlets from both side nicely, till it turns light brown in color.
  • Now, Off the heat. Take all your cutlets in a plate. Serve it with your favorite chutney.

Your Nutrient rich Raw banana Upvas yam cutlet is ready.

Nutritional value of Moonglet (per servings):-

Calories: 180 kcal

Protein: 3.4 g

Carbohydrates : 28.7 g

Fat: 7 g

Fiber: 5 g

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