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.

 

Ragi Mudde (Finger Millet Mini Balls)

By / 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

  1. Boil Water:
    In a small pan, bring 1 cup of water to a boil. Add salt (and cumin/hing if using).
  2. Add Ragi Flour:
    Slowly sprinkle the ragi flour into the boiling water while stirring continuously to avoid lumps.
  3. 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.
  4. 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.
  5. Shape:
    Make small balls (ping-pong size). You’ll get about 6–8 mini mudde from this quantity.
  6. 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)

NutrientAmount
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 / 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

  1. 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).
  1. Prepare tempering:
  • In a small pan, heat ghee.
  • Add mustard seeds; let them crackle.
  • Add curry leaves (and hing, if using). Turn off heat.
  1. 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.
  1. 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 / 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

  1. Prep the veggies:
    • Wash and peel beetroot and carrot; grate or julienne them.
    • Chop amla and green chili. Crush garlic if using.
  2. 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.
  3. 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 / 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

  1. 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.
  2. Prepare the Salad:
    • In another bowl, combine cucumber, tomato, corn/sprouts, and capsicum.
    • Add the prepared quick kimchi. Mix gently.
  3. Make the Dressing:
    • In a small bowl, whisk together olive/mustard oil, soy sauce, honey, cumin powder, black salt, chaat masala, and lemon juice.
  4. Combine Everything:
    • Pour the dressing over the salad. Toss well.
    • Sprinkle roasted peanuts or sesame seeds and chopped coriander.
  5. 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 / 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 / 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

  1. Roast (optional):
    Lightly dry-roast flaxseeds and sunflower seeds on low flame for 1–2 minutes to enhance flavor. Let them cool.
  2. Crush & Combine:
    In a bowl, mix the crushed walnuts, roasted seeds, and chia seeds. Stir gently to combine.
  3. Sweeten & Bind:
    Add honey gradually. Mix until the texture is sticky but not runny.
  4. 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.

Simple Detox Herbal Tea

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

Ingredients (1–2 servings):

  • 1 slice lemon 🍋
  • 3–4 slices fresh ginger (or ½ tsp powdered ginger)
  • A few fresh mint leaves (or ½ tsp dried mint)
  • 2 cups hot water
  • Optional: a drizzle of honey (for taste)

🫖 Directions:

  1. Boil 2 cups of water.
  2. Add ginger and mint to a mug or teapot.
  3. Pour hot water over them.
  4. Add lemon slice and let steep for 5–7 minutes.
  5. Strain (if needed) and sweeten with honey if you like.

🌿 Benefits:

  • Ginger → aids digestion & reduces bloating
  • Lemon → helps flush toxins & boosts vitamin C
  • Mint → soothes stomach & refreshes breath

Healthy Chicken Salami Cheese Sandwich (Indian Style)

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

📝 Ingredients (for 2 sandwiches):

  • 4 slices of whole wheat or multigrain bread (preferably toasted)
  • 4–6 slices of chicken salami (grilled or lightly pan-seared)
  • 2 slices of low-fat cheese (cheddar, mozzarella, or Amul Lite)
  • ½ small onion, thinly sliced
  • ½ small tomato, thinly sliced
  • ½ small cucumber, thinly sliced (optional)
  • 1 green chili, finely chopped (optional, for spice)
  • 1 tbsp hung curd or Greek yogurt (for healthier spread)
  • ½ tsp chaat masala or sandwich masala
  • ¼ tsp black pepper
  • Fresh coriander or mint leaves, chopped
  • 1 tsp olive oil or ghee (optional for toasting)

🔥 Preparation:

  1. Prepare the spread:
    • In a small bowl, mix hung curd, black pepper, a pinch of chaat masala, and a few chopped coriander/mint leaves. You can add a little mustard or mint chutney for extra flavor.
  2. Grill or sear the salami:
    • Lightly sear chicken salami slices on a non-stick pan for 1-2 minutes per side (optional but adds flavor and reduces moisture).
  3. Assemble the sandwich:
    • Spread the yogurt mixture on one side of each bread slice.
    • Layer with:
      • Chicken salami
      • Cheese slice
      • Onion, tomato, and cucumber slices
      • Sprinkle more chaat masala if desired
      • Add green chili (if using) for a spicy kick
  4. Toast it (optional):
    • Grill or toast the sandwich on a pan or sandwich maker until the cheese melts and the bread is crispy. Use a few drops of oil or ghee for toasting if desired.

🥗 Tips for Healthier Version:

  • Use low-fat cheese or paneer slices instead.
  • Choose multigrain or oat bread with high fiber.
  • Add lettuce or spinach for extra nutrition.
  • Avoid mayonnaise; use yogurt, mustard, or homemade chutneys instead.

Healthy Indian-Style Whole Wheat Vegetable Penne Pasta

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

🔹 Ingredients:

Base:

  • 1 cup whole wheat penne pasta
  • Water and salt (for boiling)

Vegetables (customizable):

  • 1/2 cup bell peppers (green, red, yellow), sliced
  • 1/2 cup onions, sliced
  • 1/2 cup tomatoes, chopped
  • 1/4 cup carrots, julienned or grated
  • 1/4 cup zucchini or broccoli (optional)
  • 1/4 cup green peas (fresh or frozen)
  • 1 tsp ginger-garlic paste

Spices & Seasoning:

  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • 1/2 tsp red chili powder (adjust to taste)
  • 1/2 tsp garam masala
  • 1/2 tsp coriander powder
  • Salt to taste
  • Black pepper to taste
  • 1–2 tsp olive oil or cold-pressed coconut oil

Optional Enhancers:

  • A handful of chopped coriander (cilantro)
  • 1 tsp lemon juice or chaat masala (for tang)
  • 1 tbsp grated paneer or low-fat cheese (optional)

🔹 Instructions:

✅ 1. Boil the Pasta:

  • Bring a pot of water to a boil. Add a pinch of salt and the whole wheat penne.
  • Cook until al dente (firm but cooked) — about 8–10 minutes.
  • Drain, rinse with cold water (to stop cooking), and set aside.

✅ 2. Sauté the Vegetables:

  • Heat 1–2 tsp oil in a non-stick pan or wok.
  • Add cumin seeds; let them splutter.
  • Add ginger-garlic paste; sauté until raw smell goes (30 seconds).
  • Add onions; cook until soft.
  • Add carrots, peas, bell peppers, and other vegetables.
  • Cook on medium-high for 5–7 minutes — veggies should be tender but slightly crisp.

✅ 3. Spice it Up:

  • Add tomatoes and cook until soft.
  • Add turmeric, red chili powder, coriander powder, and salt. Cook until the masala blends and oil slightly separates (2–3 minutes).
  • Add garam masala and mix well.

✅ 4. Combine Pasta & Masala:

  • Add the cooked pasta to the pan.
  • Toss well to coat the pasta evenly with the masala and veggies.
  • Adjust salt and spice.
  • Sprinkle lemon juice or chaat masala for an extra zing.

✅ 5. Garnish and Serve:

  • Garnish with fresh coriander leaves.
  • Optionally top with grated paneer or a sprinkle of roasted seeds (like sunflower or flaxseeds) for crunch.

🔹 Tips to Keep it Healthy:

  • Use minimal oil — just enough to sauté.
  • Add more vegetables to increase fiber and nutrients.
  • Skip cheese or use a small amount of low-fat cheese or paneer.
  • For protein boost: add cooked chickpeas, tofu, or moong sprouts.

How to Make Cheese Mushroom Toast

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

🍞🧀 Cheese Mushroom Toast – Indian Style (For 1 Serving)

📝 Ingredients (Makes 2 toasts):

🔸 Veggie Base:

  • 4–5 medium button mushrooms, finely chopped (about 1/3 cup)
  • 1–2 tsp onion, finely chopped
  • 1 garlic clove, minced
  • 1 green chili, finely chopped (optional)
  • 1 tsp capsicum, finely chopped (optional)
  • 1 tsp oil or butter

🔸 Spices:

  • Pinch of cumin seeds
  • Pinch of turmeric
  • Pinch of black pepper or red chili flakes
  • 1/8 tsp garam masala (or pav bhaji masala)
  • Salt – just a pinch or two, to taste

🔸 Others:

  • 2 slices of bread (whole wheat or regular)
  • 2 tbsp grated cheese (Amul, mozzarella, cheddar – your choice)
  • Butter (for spreading)
  • Fresh coriander (optional for garnish)

🔪 Instructions:

1. Cook the Mushroom Mixture:

  • Heat 1 tsp oil or butter in a small pan.
  • Add cumin seeds, let them splutter.
  • Add garlic and green chili, sauté for a few seconds.
  • Add chopped onions and sauté till soft.
  • Add capsicum (if using), sauté 1 min.
  • Add chopped mushrooms and cook on medium-high heat until the water dries out (2–3 mins).
  • Add turmeric, chili flakes, garam masala, and salt.
  • Cook until mixture is dry and fragrant.
  • Turn off heat and let cool slightly.

2. Prepare the Toast:

  • Lightly butter one side of each bread slice.
  • Spread the mushroom masala on the unbuttered side.
  • Sprinkle grated cheese on top.
  • Toast on a tawa/pan (butter side down), cover, and cook on low flame until cheese melts.
    • OR bake in oven/OTG at 180°C for 5–6 mins until the cheese melts.

3. Serve:

  • Garnish with fresh coriander or chili flakes.
  • Enjoy hot with green chutney, ketchup, or chili sauce!