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

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How to make Lauki Curry with Brown Rice

By / Fitpiq Team, Health Tips, Healthy Recipes

🥣 Healthy Lauki Curry with Brown Rice

🍛 Servings: 2–3

🕰️ Time: 40 minutes

Vegan | Gluten-Free | Low Oil

🥘 Ingredients

For Lauki Curry:

  • Lauki (bottle gourd) – 2 cups, peeled & diced
  • Tomatoes – 2 medium, finely chopped or pureed
  • Onion – 1 medium, finely chopped (optional for lighter version)
  • Garlic – 3-4 cloves, minced
  • Ginger – 1-inch piece, grated
  • Green chili – 1, chopped (optional)
  • Turmeric powder – ½ tsp
  • Coriander powder – 1 tsp
  • Cumin seeds – 1 tsp
  • Red chili powder – ¼ tsp or to taste
  • Garam masala – ½ tsp
  • Salt – to taste
  • Oil – 1 tbsp (or use less for low-oil version)
  • Fresh cilantro – for garnish
  • Water – 1 cup (adjust as needed)

For Brown Rice:

  • Brown rice – 1 cup
  • Water – 2.5 cups
  • Salt – ½ tsp (optional)

🔪 Instructions

Step 1: Cook Brown Rice

  1. Rinse 1 cup brown rice thoroughly.
  2. In a saucepan or pressure cooker:
    • Add 2.5 cups water and ½ tsp salt.
    • Cook covered for:
      • 30–35 mins in a pan (simmered) or
      • 15 mins in an Instant Pot (high pressure, natural release).

Step 2: Make Lauki Curry

  1. Prep: Peel and chop the lauki into small cubes. Set aside.
  2. Sauté:
    • Heat oil in a pan or pressure cooker.
    • Add cumin seeds and let them splutter.
    • Add onion, sauté until light golden.
    • Add garlic, ginger, and green chili; cook 1 min.
  3. Add tomatoes:
    • Stir in chopped or pureed tomatoes.
    • Cook until soft and oil starts to separate (5–7 mins).
  4. Spices:
    • Add turmeric, coriander powder, red chili powder, and salt.
    • Stir well and cook for another 1–2 mins.
  5. Add lauki:
    • Add chopped lauki and mix to coat with masala.
    • Add about 1 cup water. Mix well.
  6. Cook:
    • Cover and simmer on medium heat for 20–25 mins until lauki is soft.
    • Or pressure cook for 1–2 whistles (then let pressure release naturally).
  7. Finish:
    • Add garam masala, stir gently.
    • Garnish with fresh cilantro.

🍽️ Serving

  • Serve hot lauki curry over a bed of steamed brown rice.
  • Add a squeeze of lemon or serve with a side of plain yogurt (optional).

💡 Tips

  • You can skip onion and garlic for a Satvik version.
  • Add a handful of moong dal to the curry for extra protein.
  • Lauki releases water — so don’t add too much in the beginning.
  • Make it in an Instant Pot for ease: Sauté > Pressure Cook (5 mins) > Natural Release.

How to make Chickpea Avocado Toast

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

🥑🌶️ Healthy Indian-Style Chickpea Avocado Toast

✅ Ingredients (for 2 slices):

  • 2 slices whole grain or multigrain bread (or millet bread for gluten-free)
  • 1 ripe avocado
  • 1/2 cup cooked chickpeas (or canned, rinsed)
  • 1–2 tsp olive oil or cold-pressed mustard oil
  • 1/4 tsp cumin powder (jeera)
  • 1/4 tsp chaat masala (optional but tasty!)
  • 1/2 green chili (finely chopped, adjust to taste)
  • 1 tbsp finely chopped red onion
  • 1 small tomato, finely chopped (seeds removed)
  • 1 tbsp chopped fresh coriander (dhaniya)
  • Juice of 1/2 lime or lemon
  • Salt to taste
  • Optional toppings: chili flakes, sesame seeds, or roasted peanuts

👩🏽‍🍳 Instructions:

  1. Toast the Bread:
    • Toast the slices of bread until golden and crisp.
  2. Prepare the Chickpea-Avocado Mash:
    • In a bowl, mash the avocado and chickpeas together (leave a bit chunky for texture).
    • Add cumin, salt, chaat masala, chopped green chili, onion, tomato, and coriander.
    • Drizzle in olive oil and squeeze in the lime juice.
    • Mix well to combine into a flavorful mash.
  3. Assemble the Toast:
    • Spread the mixture generously onto the toasted bread slices.
    • Sprinkle with optional toppings like sesame seeds, chili flakes, or roasted peanuts for crunch.
  4. Serve Immediately:
    • Best enjoyed fresh while the toast is crisp!

🧠 Health Notes:

  • Chickpeas = Plant protein + fiber
  • Avocado = Healthy fats + potassium
  • Spices = Anti-inflammatory and digestion-supportive

How to make Apple Nachos

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

🍏 Indian-Style Apple Nachos (Healthy & Flavorful)

✅ Ingredients:

  • 2 crisp apples (Fuji, Gala, or Shimla variety)
  • 1–2 tbsp jaggery syrup, date syrup, or honey
  • 1–2 tbsp unsweetened peanut butter or almond butter (or tahini if preferred)
  • 1/4 tsp ground cardamom (elaichi)
  • 1 tbsp roasted chopped peanuts or pistachios
  • 1 tbsp unsweetened shredded coconut
  • 1 tbsp granola or murmura (puffed rice) for crunch
  • Optional: A pinch of chaat masala or cinnamon
  • A few drops of rose water or saffron milk (optional for a royal touch)
  • Lemon juice (to prevent browning)

👩🏽‍🍳 Instructions:

  1. Slice Apples:
    • Wash, core, and slice apples into thin wedges or rounds.
    • Toss with lemon juice to keep them fresh and white.
    • Arrange them on a large plate like nachos.
  2. Warm Drizzles:
    • Slightly warm the peanut butter and jaggery or date syrup so they’re easy to drizzle.
  3. Flavor Boost:
    • Stir cardamom into the syrup or nut butter for that Indian mithai vibe.
    • Add a couple drops of rose water or saffron milk if using.
  4. Assemble the Apple Nachos:
    • Drizzle the nut butter and syrup over the apple slices.
    • Sprinkle chopped nuts, coconut, and granola or puffed rice on top.
    • Light dusting of chaat masala or cinnamon to finish.
  5. Serve Immediately:
    • Enjoy it fresh for best texture and flavor.

🌿 Optional Add-ins:

  • Chopped dried fruits: like dates, figs, or raisins.
  • Homemade trail mix: mix of sunflower seeds, melon seeds, and fennel seeds (saunf).
  • Yogurt drizzle: for a creamy layer, use thick hung curd or Greek yogurt with a bit of honey and cardamom.

How to make Frozen Banana Bites

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

🍌 Easy Frozen Banana Bites (No-Cook Recipe)

✅ Ingredients:

  • 2 ripe but firm bananas
  • 1/2 cup dark chocolate chips or chopped dark chocolate
  • 1 tsp coconut oil (optional, for smoother melting)
  • 2 tbsp peanut butter or almond butter (optional for filling)
  • Toppings (optional):
    • Crushed nuts (almonds, pistachios, peanuts)
    • Desiccated coconut
    • Chia seeds or flax seeds
    • A pinch of sea salt

👩🏽‍🍳 Instructions:

1. Prep the Bananas:

  • Peel the bananas and slice them into ½-inch thick rounds.

2. Optional: Add Nut Butter Filling

  • If you want stuffed bites, spread a bit of peanut/almond butter on one banana slice and sandwich it with another slice.
  • Place the “banana sandwiches” on a tray lined with parchment paper and freeze for 30–60 minutes.

3. Melt the Chocolate:

  • In a microwave-safe bowl, melt chocolate with coconut oil in 20-second bursts, stirring in between until smooth.

4. Dip the Bananas:

  • Dip each banana piece (or sandwich) halfway or fully into the melted chocolate.
  • Place back on the tray and immediately sprinkle with desired toppings (nuts, coconut, chia seeds).

5. Freeze:

  • Freeze again for 1 hour or until completely set.

🍽️ How to Store:

  • Keep in an airtight container in the freezer.
  • Eat directly from the freezer or let sit for 2 minutes to soften slightly.

🧠 Tips:

  • Use mini toothpicks to make them fun and mess-free for kids.
  • For an Indian twist, add a pinch of cardamom or a drizzle of jaggery syrup before freezing.
  • Want it dairy-free/vegan? Use vegan chocolate.

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.

How to make Sabudana Dosa

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

🌿 Sabudana Dosa Recipe (Perfect for Vrat/Fasting)

Crispy, light, and nutritious dosa made with sabudana, peanuts, and makhana — great for Navratri or any fasting days.

✅ Ingredients:

For the Dosa Batter:

  • 1 cup sabudana (sago pearls)
  • ½ cup peanuts
  • ¼ cup makhana
  • ½ tsp sendha namak (rock salt/vrat salt)
  • ½ tbsp black pepper powder
  • 1 tbsp ginger, finely chopped
  • 1-2 green chilies, finely chopped
  • 2 tbsp fresh coriander, chopped
  • 2 boiled potatoes, mashed
  • 2 tbsp curd/yogurt (optional, for slight tang)
  • Water – as needed

For the Dosa Topping (optional):

  • 2 tbsp of the leftover peanut + makhana powder

🥣 Instructions:

Step 1: Roast & Prepare Sabudana Powder

  1. In a dry pan, roast 1 cup sabudana on medium flame for 3–4 minutes.
  2. Roast until it starts to pop slightly or you hear crackling sounds.
  3. Let it cool completely, then grind into a fine powder using a mixer/grinder. Set aside.

Step 2: Prepare Peanut-Makhana Powder

  1. In the same pan, dry roast ½ cup peanuts and ¼ cup makhana on medium flame until golden and aromatic.
  2. Let them cool, then remove peanut skins.
  3. Grind both into a fine powder. Divide into two parts:
    • Half will go into the batter.
    • Half will be used for chutney or as a topping.

Step 3: Prepare Potato Mixture

  1. Mash 2 boiled potatoes, put them in a mixer jar.
  2. Add 1 cup water and blend into a smooth paste.

Step 4: Make the Dosa Batter

  1. In a large bowl, combine:
    • Ground sabudana powder
    • Half of the peanut-makhana powder
    • Mashed potato paste
    • ½ tsp sendha namak
    • ½ tbsp black pepper powder
    • Finely chopped ginger, green chilies, and coriander
    • 2 tbsp curd (optional)
  2. Gradually add water to make a smooth, flowing batter like regular dosa batter.
  3. Let it rest for 10–15 minutes if time allows.

🔥 Cooking the Dosa

  1. Heat a non-stick dosa pan or tawa on medium heat.
  2. Sprinkle some water to check heat; wipe clean.
  3. Pour a ladleful of batter and spread evenly – don’t make it too thick.
  4. Optionally, sprinkle some of the leftover peanut-makhana powder on top for crunch.
  5. Cook on medium flame for 3–4 minutes or until the bottom is golden and edges lift.
  6. No need to flip. Remove and serve hot.

🥥 Coconut-Peanut Chutney

Ingredients:

  • ½ cup fresh grated coconut
  • 2 tbsp roasted peanuts and Makhana Powder
  • 1 green chili
  • Small piece of ginger
  • Sendha namak – to taste
  • Few curry leaves (optional)
  • Water – as needed

Method:

  1. Blend all ingredients together into a smooth chutney.
  2. Adjust water to get your desired consistency.
  3. For tadka (optional during non-fasting): Heat ghee, add cumin, curry leaves, and pour over chutney.

✅ Tips:

  • The dosa may take a little longer to cook than regular dosa. Be patient and keep the flame medium.
  • If batter thickens over time, add a little more water.
  • You can skip curd for a completely vegan/strict vrat version.

How to make Tomato Peanut Rice

By / Breakfast Recipes, Fitpiq Team, Healthy Breakfast Recipes, Healthy Recipes

Tomato Peanut Rice

This is a flavorful South Indian-style rice dish made with tomato-beetroot puree, spices, and sautéed vegetables. Perfect for lunch or dinner!

Ingredients

For Tomato Peanut Rice Base:

  • 3 large tomatoes (cut into big pieces)
  • A small piece of beetroot
  • 1 cup rice
  • 1.45 cups water
  • Salt to taste
  • 1 tbsp butter

For the Tempering (Tadka):

  • 2 tsp oil
  • 2 tbsp peanuts
  • 1 tbsp urad dal (split black gram)
  • 1 tbsp chana dal (split Bengal gram)
  • 1 tsp mustard seeds (rai)
  • 2 green chilies (big, slit or roughly chopped)
  • 10–12 curry leaves
  • 1 dry red chili (broken)
  • 1 onion (sliced)
  • 5–6 beans (chopped)
  • 1 small carrot (chopped)
  • 1 tbsp ginger-garlic paste
  • ½ tsp red chili powder
  • 1 tbsp sambar powder
  • ¼ tsp turmeric powder
  • Salt to taste

For Garnish:

  • Chopped fresh coriander leaves
  • ½ lemon (juice)

Instructions

Step 1: Prepare the Tomato Peanut Rice

  1. In a blender, add the chopped tomatoes and a small piece of beetroot. Blend into a smooth puree.
  2. Rinse 1 cup of rice thoroughly in water.
  3. In a pan, add the rinsed rice.
  4. Pour in the prepared tomato-beetroot puree and 1.45 cups of water.
  5. Add salt to taste and bring it to a boil.
  6. Once it starts boiling, reduce the heat to medium.
  7. After 5 minutes, stir the rice gently.
  8. Let it cook for a total of 7–8 minutes or until the rice is cooked and the water is absorbed.
  9. Add 1 tbsp of butter, mix well, cover the lid, and turn off the flame. Let it sit covered.

Step 2: Prepare the Tempering with Vegetables

  1. In a separate pan, heat 2 tsp of oil.
  2. Add peanuts and roast them until they’re golden.
  3. Add urad dal and chana dal. Let them turn slightly golden.
  4. Add mustard seeds and let them crackle.
  5. Add green chilies, curry leaves, and the broken dry red chili. Sauté for a few seconds.
  6. Add sliced onions and cook until light golden brown.
  7. Add chopped beans and carrots. Sauté for 2–3 minutes.
  8. Add ginger-garlic paste. Cook for a minute until the raw smell goes away.
  9. Add red chili powder, sambar powder, turmeric, and salt. Mix well and cook for another 2–3 minutes until the vegetables are tender and spices are well cooked.

Step 3: Combine Everything

  1. Add the cooked tomato rice to the pan with the tempered vegetables.
  2. Mix gently but thoroughly so that everything is well combined.
  3. Garnish with chopped coriander leaves and squeeze in half a lemon.
  4. Mix again and serve hot.

Serving Suggestion:

Enjoy with curd, raita, papad, or as-is for a spicy, tangy, and wholesome meal!

How to make Soya Pav Bhaji

By / Breakfast Recipes, Fitpiq Team, Healthy Breakfast Recipes, Protein Rich Recipes

🥘 Healthy Indian-Style Soya Pav Bhaji

✅ Ingredients:

  • 1 cup soya granules (soaked in hot water for 10 mins, then drained)
  • 2 medium potatoes (boiled & mashed)
  • 1 cup cauliflower florets (boiled)
  • 1/2 cup green peas (boiled)
  • 1 large onion (finely chopped)
  • 2 tomatoes (pureed)
  • 1 capsicum (finely chopped)
  • 2 tsp pav bhaji masala
  • 1 tsp ginger-garlic paste
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • 1 tbsp oil (olive or mustard oil for health)
  • Salt to taste
  • Fresh coriander leaves (chopped)
  • Whole wheat pav buns (toasted)
  • Lemon wedges (for serving)

🔥 Instructions:

  1. Prepare the base:
    Heat oil in a pan. Add chopped onions and sauté till translucent.
  2. Add flavor:
    Mix in ginger-garlic paste and capsicum. Cook for 2 minutes.
  3. Spices & tomatoes:
    Add tomato puree, turmeric, chili powder, and pav bhaji masala. Cook till oil separates.
  4. Add veggies & soya:
    Stir in mashed potatoes, cauliflower, peas, and soaked soya granules.
  5. Mash & simmer:
    Mash the mixture well using a masher. Add water if needed for consistency. Simmer for 5–7 minutes.
  6. Garnish & serve:
    Top with fresh coriander. Serve hot with lemon wedges and toasted whole wheat pav.

🥗 Health Tips:

  • Use less oil and whole wheat pav for a healthier version.
  • Soya adds protein and fiber to the traditional recipe.