Health Tips

General health tips include tips to keep healthy & lose weight.

What is a healthy life? A life where you have no disease condition or a life where your body is doing physically good,

or a life where your mind is at peace or a life where you have a social circle and well-being?

 

 

Well to answer this question, you should analyze your life and think about what actually health is.

 

 

Health as defined by WHO as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

So that means, health is not only just being free of a disease condition, but in order to be healthy, one must be sound physically, mentally, and socially.

 

 

Health tips not only include what one should eat and not to eat, but it also includes the practice to attain a complete state of health.

 

 

If you are doing well physically and mentally but not consuming the required amount of nutrition that your body requires,

you will not be able to achieve your health goal to the fullest. Physical activity, mental health, social well-being, and dietary habits go hand in hand to live a healthy life.

 

 

Health tips will provide you with an outlook of how you can be healthy by putting in just a few efforts and making your health a priority.

 

 

Because if your body is in a state of health, you will be in a state of overall well-being. So choose yourself and your health over anything else!

 

How to make Sattu Pancake

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

Healthy Sattu Pancake Recipe

Ingredients:

  • 1 cup sattu (roasted gram flour)
  • 1/2 cup whole wheat flour (optional for binding and texture)
  • 1/2 tsp baking powder
  • 1/2 tsp cumin powder (optional)
  • 1/4 tsp salt (adjust to taste)
  • 1 small onion, finely chopped (optional)
  • 1-2 green chilies, finely chopped (optional)
  • 2 tbsp chopped coriander leaves
  • 1 cup water (adjust for batter consistency)
  • 1 tbsp olive oil or any healthy oil (plus extra for cooking)
  • Optional veggies: grated carrot, finely chopped spinach, or bell pepper

Instructions:

  1. Make the batter:
    In a mixing bowl, combine sattu, whole wheat flour, baking powder, cumin powder, and salt.
    Add chopped onion, green chilies, coriander, and any optional veggies you like.
  2. Add water and oil:
    Gradually add water while stirring to form a smooth, pourable batter—like regular pancake batter (not too thick or runny).
    Stir in the oil.
  3. Cook pancakes:
    Heat a non-stick pan or griddle on medium heat. Lightly grease it with oil.
    Pour a ladleful of batter onto the pan and spread gently into a circle.
    Cook for 2-3 minutes until bubbles form on the surface, then flip carefully and cook the other side until golden brown.
  4. Serve:
    Serve warm with green chutney, yogurt, or a drizzle of honey if you prefer a sweet touch.

Tips:

  • For extra protein, you can add a spoon of chia seeds or flaxseeds to the batter.
  • These pancakes are great savory, but you can also add a pinch of jaggery or a mashed ripe banana for a sweet version.
  • If you want gluten-free, skip whole wheat flour and adjust water to get the right consistency.

How to make Corn Mungdal Tikki

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

Healthy Corn Mung Dal Tikki Recipe

Ingredients:

  • 1/2 cup yellow mung dal (moong dal), soaked for 2-3 hours
  • 1/2 cup boiled corn kernels (fresh or frozen)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/4 cup coriander leaves, finely chopped
  • 1/2 tsp cumin seeds or cumin powder
  • 1/2 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp garam masala (optional)
  • Salt to taste
  • 1 tbsp whole wheat flour or besan (gram flour) — for binding
  • A little oil for shallow frying (or use a non-stick pan with minimal oil)

Instructions:

  1. Cook mung dal: Drain the soaked mung dal and pressure cook or boil it until soft but not mushy (about 2-3 whistles in a pressure cooker or 15-20 mins boiling).
  2. Mash dal: Once cooked, lightly mash the dal, leaving some texture.
  3. Mix ingredients: In a large bowl, combine the mashed mung dal, boiled corn kernels, chopped onion, green chili, coriander, cumin, ginger, turmeric, garam masala, and salt.
  4. Add binding agent: Add whole wheat flour or besan gradually, mixing well to form a dough-like mixture that can hold shape. If too wet, add a little more flour.
  5. Shape tikkis: Divide the mixture into small portions and shape into flat round tikkis (patties).
  6. Cook tikkis: Heat a non-stick pan with a little oil on medium heat. Shallow fry the tikkis until golden brown and crispy on both sides (about 3-4 minutes each side).
  7. Serve: Serve hot with green chutney or yogurt dip.

Tips:

  • You can add grated carrot or finely chopped spinach for extra nutrition.
  • Baking is also an option: Place tikkis on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20-25 mins, flipping halfway.

How to make Multigrain Paratha

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

🌾🥙 Healthy Multigrain Paratha

✅ Why it’s healthy:

  • Made with a mix of whole grains (fiber-rich)
  • Uses minimal oil
  • Great for digestion and long-lasting energy
  • Can be customized with veggies or greens

📝 Ingredients (Makes 6–8 parathas):

For the dough:

  • ½ cup whole wheat flour (atta)
  • ¼ cup ragi (finger millet) flour
  • ¼ cup besan (gram flour)
  • ¼ cup jowar (sorghum) flour (or bajra/pearl millet flour)
  • 1 tbsp flaxseed powder (optional – for omega-3 boost)
  • ½ tsp ajwain (carom seeds) or jeera (cumin seeds)
  • Salt to taste
  • 1–2 green chilies, finely chopped (optional)
  • 1 tsp grated ginger (optional)
  • 2 tbsp finely chopped onion, spinach, or methi (optional – adds taste & nutrition)
  • Water as needed
  • Ghee or oil for roasting (use sparingly)

👩‍🍳 Instructions:

1. Prepare the dough

  • In a large bowl, mix all flours, spices, salt, and optional veggies/herbs.
  • Gradually add water and knead into a soft, pliable dough.
  • Cover and let it rest for 15–20 minutes.

2. Roll the parathas

  • Divide the dough into equal-sized balls.
  • Roll each ball gently using a rolling pin, dusting with dry flour as needed.
  • Try to keep them medium-thin and even.

3. Cook on the tawa

  • Heat a non-stick or cast iron tawa on medium heat.
  • Place the rolled paratha and cook until light brown spots appear.
  • Flip and apply a few drops of oil/ghee. Cook both sides until golden and crisp.

4. Serve hot

Serve with:

  • Low-fat curd or plain yogurt
  • Pickle or chutney
  • Raita or dal for a complete meal

🧠 Tips for extra nutrition:

  • Add grated carrot, beetroot, or zucchini to the dough
  • Mix in chia seeds, sunflower seeds, or sesame seeds for crunch
  • Use hung curd or a hummus-style dip instead of high-fat sides

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).

🙏 Vrat Special Makhana Sabji (Phool Makhana Curry)

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

⏱️ Ready in: 20–25 mins

🍽️ Serves: 2

🌿 Satvik | No onion, no garlic | Fasting-Approved

🧺 Ingredients:

  • 1 cup phool makhana (fox nuts)
  • 1 medium potato, peeled and cubed (optional)
  • 1 medium tomato, pureed (optional, use only if your fasting rules allow)
  • 1/2 cup fresh curd (yogurt) – whisked
  • 1–2 green chilies, chopped (optional)
  • 1/2 tsp grated ginger
  • 1 tsp cumin seeds (jeera)
  • 1/2 tsp black pepper powder
  • 1/2 tsp sendha namak (rock salt) – or to taste
  • 1 tbsp ghee or peanut oil – as per vrat

🍳 Instructions:

  1. Dry roast makhana
    Heat 1 tsp ghee in a pan and dry roast the makhana on low flame for 4–5 minutes until crispy. Set aside.
  2. (Optional) Cook potatoes
    In the same pan, add a little more ghee and sauté cubed potatoes with a pinch of sendha namak. Cover and cook until tender.
  3. Prepare the gravy
    • In the pan, heat 1 tsp ghee.
    • Add cumin seeds. Let them splutter.
    • Add ginger and green chili. Sauté briefly.
    • (If using tomato) Add tomato puree and cook till ghee separates.
    • Lower flame and add whisked curd slowly, stirring continuously to prevent curdling.
    • Add sendha namak and black pepper.
  4. Combine & cook
    • Add roasted makhana (and cooked potatoes if using) to the gravy.
    • Mix well and simmer for 5–7 minutes on low heat until makhana soaks up the flavor.
  5. Garnish & serve
    Garnish with fresh coriander leaves (if allowed) and serve hot with kuttu roti, rajgira puri, or samak rice.

📝 Tips:

  • For richer taste, add 1 tbsp of crushed roasted peanuts to the gravy.
  • For creamier texture, add a spoon of grated paneer or a little vrat-approved cream.
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Lemon Cucumber Ginger Water

By / Fitpiq Team, Health Tips, Weight Loss Recipes

🍋 Lemon Cucumber Ginger Mint Infused Water

✅ Ingredients (for 1 liter / 4 cups of water):

  • 1/2 lemon, thinly sliced
  • 1/4 cucumber, thinly sliced
  • 1–2 inches fresh ginger root, peeled and thinly sliced
  • 5–6 fresh mint leaves
  • 1 liter (4 cups) cold water
  • (Optional) Ice cubes

🥣 Instructions:

  1. Prep the ingredients:
    • Wash all produce well.
    • Slice the lemon and cucumber into thin rounds.
    • Peel and slice the ginger into thin coins.
    • Lightly crush the mint leaves with your fingers to release the oils.
  2. Combine:
    • Add lemon, cucumber, ginger, and mint to a large pitcher or jar.
  3. Add water:
    • Pour cold water over the ingredients.
    • Stir gently.
  4. Infuse:
    • Let it sit in the fridge for at least 1–2 hours.
    • For stronger flavor, let it infuse overnight.
  5. Serve:
    • Pour over ice, garnish with extra mint or lemon if desired.
    • Drink within 24–48 hours for best flavor.

Makhana Salad

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

🥗 Vrat-Friendly Makhana Salad (Roasted Foxnut Salad)

⏱️ Ready in: 10 mins

🍽️ Serves: 2

🌿 Satvik | No onion, no garlic | Fasting-approved

🧺 Ingredients:

  • 1 cup phool makhana (fox nuts)
  • 1 medium cucumber, peeled and chopped
  • 1 medium tomato, chopped (optional – use only if allowed in your fast)
  • 1 small boiled potato, cubed (optional)
  • 1 green chili, chopped (optional)
  • 1 tbsp roasted peanuts or soaked almonds, chopped
  • 1 tbsp fresh coriander leaves, chopped (if allowed)
  • 1/2 tsp cumin powder (roasted jeera powder)
  • 1/2 tsp black pepper powder
  • Sendha namak (rock salt) – to taste
  • 1 tsp lemon juice
  • 1 tsp ghee or peanut oil – for roasting

🍳 Quick Steps:

  1. Roast the makhana
    • Heat 1 tsp ghee in a pan.
    • Add makhana and roast on low flame for 5–6 mins until crisp. Let them cool.
  2. Chop and prep
    • Meanwhile, chop cucumber, tomato, boiled potato, chili, and coriander.
  3. Assemble the salad
    • In a bowl, mix all chopped ingredients.
    • Add roasted makhana.
    • Add roasted jeera powder, black pepper, sendha namak, and lemon juice.
  4. Mix & serve
    • Toss everything gently and serve immediately to keep the makhana crispy!

✅ Tips:

  • Want it spicy? Add a pinch of red chili powder (if allowed in your fast).
  • Add pomegranate seeds for a sweet-tangy twist.
  • Only mix makhana right before serving to retain crunch.

Would you like a yogurt-based makhana raita or a sweet version (like makhana chivda or trail mix)?