Healthy Recipes

All healthy recipes are under this category. Try at your convenience.

Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy.

 

 

These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. A healthy diet is essential for good health and nutrition.

It protects you against many chronic non-communicable diseases, such as heart disease, diabetes, and cancer. It can also boost a person’s mood and provide them with more energy.

 

 

A doctor or dietitian can provide tips on eating a more healthful diet.  If you take care of yourself, you can keep your cholesterol and blood pressure within a safe range.

This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.

 

 

Eating a variety of foods and consuming less salt, sugars, and saturated and industrially-produced trans-fats, are essential for a healthy diet

Healthy  Recipes foods nourish us with vitamins, minerals, protein, fiber, and healthy fat.

 

 

So, healthy recipes are made up of vegetables, fruits, whole grains, lean meats, legumes, low-fat or fat-free dairy, and healthy fats.

It’s a combination of these foods that give us the most nutritional bang for our caloric buck. Nutrition is important for everyone.

 

 

When combined with being physically active and maintaining a healthy weight, eating well is an excellent way to help your body stay strong and healthy.

 

 

Having foods & drink that are high in fat, sugar & salt have these often & in small amounts.

Nutritious recipes can include butter and sugar, just like healthy meals can include an indulgent dessert—

it’s all about moderation and the big picture.

 

Suji–Rice Idli Sandwich

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

Crispy Layered Suji–Rice Idli Sandwich

A healthy twist on classic idli, layered with spicy vegetable potato masala and finished on the tawa for a delicious crispy texture.

Ingredients

For the Suji–Rice Idli Batter

  • 1 cup suji/rava
  • ½ cup cooked rice
  • ½ cup yogurt
  • Water as required
  • Salt to taste
  • ½ tsp Eno

For the Potato Masala

  • 2 boiled potatoes, mashed
  • 1 onion, finely chopped
  • 1 carrot, grated
  • ½ capsicum, finely chopped
  • 1 green chilli, finely chopped
  • Fresh coriander, chopped
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • Curry leaves
  • ¼ tsp turmeric
  • ½ tsp red chilli powder
  • ½ tsp coriander powder
  • ½ tsp garam masala
  • Salt to taste
  • 1 tsp oil

Method

  1. Prepare the batter: Blend cooked rice, yogurt and a little water until smooth. Mix with suji and salt. Add water as required to make a thick but pourable batter. Rest for 15–20 minutes.
  2. Prepare the potato masala: Heat 1 tsp oil. Add mustard seeds, cumin seeds and curry leaves. Once they crackle, add onion, green chilli, carrot and capsicum. Sauté until slightly soft.
  3. Add turmeric, red chilli powder, coriander powder, garam masala and salt. Add mashed potatoes and mix well. Finish with fresh coriander.
  4. Add Eno: Just before steaming, add ½ tsp Eno to the prepared batter. Sprinkle 1–2 tsp water over it and gently mix in one direction. Do not overmix.
  5. First layer: Grease a round steel plate/thali that fits inside your steamer. Pour half of the batter onto the plate and spread evenly.
  6. Steam for 5–7 minutes, just until the first layer is set.
  7. Add the filling: Carefully spread the potato masala evenly over the steamed first layer.
  8. Second layer: Pour the remaining batter over the potato masala and gently spread it to completely cover the filling.
  9. Steam again for 10–12 minutes, or until the top layer is fully cooked.
  10. Allow it to rest for 5 minutes, then carefully remove it from the plate and cut into squares or wedges.

Make It Crispy

  1. Heat a non-stick tawa and lightly brush it with oil.
  2. Place the idli sandwich pieces on the tawa.
  3. Cook on medium-low heat for 2–3 minutes until golden and crisp underneath.
  4. Flip carefully and crisp the other side.
  5. For extra crunch, sprinkle a few sesame seeds on the tawa before placing the idli pieces.

Serve hot with mint-coriander chutney, tomato chutney or a yogurt dip.

Tip: If you are making two layers, add Eno to the batter immediately before starting the steaming process so the batter stays light and fluffy.

Vegetable and Paneer Pasta

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

Serves: 1

Ingredients

  • Pasta – 30 g dry
  • Paneer – 75 g
  • Tomatoes – 2 medium
  • Garlic – 3 cloves
  • Onion – ¼ small
  • Capsicum – ¼ cup
  • Thick yogurt – 1 tbsp
  • Chilli flakes – ½ tsp
  • Oregano – ½ tsp
  • Black pepper – ¼ tsp
  • Kashmiri chilli powder – ½ tsp
  • Salt – to taste
  • Cheese – 10 g
  • Oil – ½ tsp

👩‍🍳 Method

  1. Cook the pasta until al dente and keep aside.
  2. Roughly chop tomatoes, onion and garlic.
  3. Heat ½ tsp oil and sauté garlic, onion and tomatoes until soft.
  4. Add Kashmiri chilli powder, chilli flakes, oregano and pepper.
  5. Cool slightly and blend the tomato mixture + paneer + yogurt into a smooth, creamy paste.
  6. Return the sauce to the pan and cook on low heat for 2–3 minutes.
  7. Add the cooked pasta and toss well. Add a little pasta water if needed.
  8. Finish with 10 g grated cheese and oregano.

💡 For a smoother sauce

Soak the paneer in warm water for 5–10 minutes before blending. This makes the paneer easier to blend and gives the sauce a much creamier texture.

Advanced prep: Make the paneer-tomato sauce in advance and refrigerate. Cook fresh pasta and combine when ready.

Paneer Reshmi Kebab

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

Makes: 6–8 small kebabs

Ingredients

  • Paneer – 100 g, grated/crumbled
  • Hung curd – 2 tbsp
  • Besan – 1 tbsp
  • Capsicum – 2 tbsp, very finely chopped
  • Carrot – 2 tbsp, very finely chopped
  • Onion – 1 tbsp, very finely chopped
  • Green chilli – 1, finely chopped
  • Ginger-garlic paste – ½ tsp
  • Kasuri methi – ½ tsp
  • Roasted cumin powder – ½ tsp
  • Garam masala – ¼ tsp
  • Black pepper – ¼ tsp
  • Chaat masala – ¼ tsp
  • Salt – to taste
  • Oil – ½–1 tsp for cooking

👩‍🍳 Method

  1. Dry roast the besan in a pan on low heat for 2–3 minutes. Let it cool.
  2. In a bowl, combine crumbled paneer + hung curd.
  3. Add finely chopped capsicum, carrot, onion, green chilli and ginger-garlic paste.
  4. Add roasted besan and all the spices.
  5. Mix well until you get a thick, soft mixture.
  6. Refrigerate for 20–30 minutes. This makes shaping much easier.
  7. Shape into small flat kebabs using slightly wet hands.
  8. Heat a non-stick pan and brush with a little oil.
  9. Cook the kebabs on medium-low heat, gently turning them until golden on both sides.
  10. Serve hot with mint-yogurt chutney and salad.

❄️ Advanced Prep

You can prepare the complete kebab mixture the night before and refrigerate it. Shape and cook when needed.

Important: Make sure the vegetables are very finely chopped and don’t add excess moisture. If the mixture feels loose, add another ½–1 tsp roasted besan rather than adding lots of flour.

Cheesy Garlic Bhaji with Pav

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

🧄🌿 Garlic Leaves Palak with Cheese & Pav

Serves: 1

Ingredients

  • Palak – 2 cups
  • Garlic leaves – 1–1½ cups, finely chopped
  • Garlic cloves – 6–7, finely chopped
  • Green chilli – 1–2
  • Ginger – ½ inch
  • Cumin – ¼ tsp
  • Turmeric – ¼ tsp
  • Coriander powder – ½ tsp
  • Black pepper – ¼ tsp
  • Garam masala – ¼ tsp
  • Cream – 1 tsp
  • Cheese – 15–20 g, grated
  • Oil – ½ tsp
  • Salt – to taste
  • Pav – 1–2

👩‍🍳 Method

  1. Make the palak paste: Blanch palak for 1–2 minutes. Blend it with green chilli + ginger and a little water until smooth.
  2. Heat ½ tsp oil in a pan.
  3. Add cumin and chopped garlic cloves. Sauté on low heat until fragrant.
  4. Add the chopped garlic leaves and sauté for 2–3 minutes.
  5. Add turmeric, coriander powder, black pepper and salt.
  6. Pour in the palak-chilli-ginger paste and cook for 3–4 minutes.
  7. Lower the flame and add cream + grated cheese together. Mix until the cheese melts and the palak becomes creamy.
  8. Finish with garam masala and serve hot with toasted pav.

Advanced prep: Make the palak + chilli + ginger paste in advance and refrigerate. Chop the garlic and garlic leaves beforehand. At mealtime, sauté → add paste → add cream & cheese → serve.

Scrambled Egg Rice Bowl

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

Serves: 1 | Quick & healthy

Ingredients

  • Cooked rice – 1 katori
  • Eggs – 2
  • Onion – ¼, finely chopped
  • Capsicum – ¼, finely chopped
  • Carrot – 2 tbsp, finely chopped
  • Spring onion – 1 tbsp
  • Garlic – ½ tsp, finely chopped
  • Soy sauce – 1 tsp
  • Chilli flakes – ½ tsp
  • Black pepper – ¼ tsp
  • Salt – as needed
  • Oil – ½ tsp
  • Coriander or spring onion – for garnish

👩‍🍳 Method

  1. Heat ½ tsp oil in a non-stick pan.
  2. Add garlic and onion. Sauté for 1–2 minutes.
  3. Add carrot and capsicum. Cook on high heat for 2–3 minutes so they remain slightly crunchy.
  4. Push the vegetables to one side and crack in 2 eggs.
  5. Scramble the eggs until almost cooked.
  6. Add 1 katori cooked rice, soy sauce, chilli flakes and pepper.
  7. Toss everything together on high heat for 2–3 minutes.
  8. Finish with spring onion and coriander.

🔥 Advanced Prep

You can prepare the rice + chopped vegetables in advance and refrigerate them. At mealtime, simply stir-fry the vegetables, add eggs and rice, and you’re done in 5–7 minutes.

Tip: For a more weight-loss-friendly version, use plenty of vegetables and keep the rice to 1 katori cooked rice rather than increasing the rice portion.

Healthy Peri-Peri Soya Chunks — 30 g

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

Makes: 1 serving
Soya chunks: 30 g dry

Ingredients

  • Soya chunks – 30 g
  • Thick yogurt – 1 tbsp
  • Peri-peri seasoning – 1 tsp
  • Kashmiri chilli powder – ¼ tsp
  • Garlic paste – ½ tsp
  • Lemon juice – 1 tsp
  • Black pepper – ¼ tsp
  • Salt – as needed
  • Coriander – 1 tbsp
  • Oil – ½ tsp (optional)

👩‍🍳 Method

  1. Boil the soya chunks in water for 5–7 minutes.
  2. Drain, rinse and squeeze out the water very well. This is important for better texture.
  3. Mix yogurt, peri-peri seasoning, garlic, chilli powder, pepper, lemon juice and salt.
  4. Add the squeezed soya chunks and coat well.
  5. Rest for 15–20 minutes. You can also refrigerate it overnight.
  6. Heat a non-stick pan. Add the marinated soya.
  7. Cook on medium-high heat for 5–7 minutes, stirring occasionally.
  8. For a slightly crispy finish, cook uncovered for another 2–3 minutes. Add ½ tsp oil if desired.
  9. Finish with coriander and a little lemon juice.

❄️ Advanced Prep

Night before: Boil → squeeze → marinate → refrigerate.

At mealtime: Simply pan-cook for about 8 minutes.

💡 For a more filling meal: Add sautéed capsicum, onion and broccoli to the same pan without significantly increasing the calories.

How to Make Pepper Chicken

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

🌶️ Oil-Free Pepper Chicken

For 2 servings

Ingredients

  • Chicken – bite-sized pieces
  • Thick yogurt – 2 tbsp
  • Ginger-garlic paste – 1 tsp
  • Crushed black pepper – 1–1½ tsp
  • Turmeric – ¼ tsp
  • Cumin powder – ½ tsp
  • Coriander powder – ½ tsp
  • Garam masala – ¼ tsp
  • Lemon juice – 1 tsp
  • Onion – sliced
  • Capsicum – sliced
  • Green chilli – 1–2
  • Curry leaves – 8–10
  • Salt – to taste
  • Fresh coriander

👩‍🍳 How to make it without oil

  1. Marinate the chicken with yogurt, ginger-garlic paste, spices, lemon juice and salt for 30 minutes or overnight.
  2. Heat a non-stick pan well.
  3. Add curry leaves, green chilli and onion with 2–3 tbsp water. Cook until the onion softens. Add a splash of water whenever it starts sticking.
  4. Add the marinated chicken and cook on medium-high heat for 5–7 minutes.
  5. Cover and cook until the chicken is completely cooked and releases its juices.
  6. Add capsicum and extra crushed pepper. Cook uncovered for 2–3 minutes.
  7. Finish with coriander and lemon juice.

⭐ My preferred version

Use just ½–1 tsp oil rather than completely oil-free. It gives better flavour and helps with browning while still keeping the recipe very light.

Advanced prep: Marinate the chicken overnight + chop the vegetables beforehand. At mealtime, you only need to cook everything together.

Chilli Garlic Prawns

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

Perfect for: quick dinner, meal prep, or pairing with rice/roti & salad.

Ingredients

  • Prawns – as required
  • Garlic – 5–6 cloves, finely chopped
  • Green chilli – 1–2, finely chopped
  • Onion – 1 small, sliced
  • Capsicum – ½ cup, sliced
  • Soy sauce – 1 tsp
  • Red chilli flakes – ½ tsp
  • Black pepper – ½ tsp
  • Oregano – ½ tsp
  • Lemon juice – 1 tsp
  • Oil – 1 tsp
  • Salt – as required
  • Coriander/spring onion – for garnish

👩‍🍳 Quick Preparation

  1. Prep ahead: Clean the prawns and marinate with lemon juice, black pepper, chilli flakes and a little salt. Refrigerate.
  2. Heat oil in a pan and sauté garlic + green chilli for 30–40 seconds.
  3. Add onion and capsicum. Stir-fry on high heat for 2–3 minutes.
  4. Add the marinated prawns and cook for 3–5 minutes, until just cooked.
  5. Add soy sauce and oregano. Toss everything together.
  6. Finish with spring onion/coriander and a squeeze of lemon.

💡 Meal-Prep Tip

You can chop the vegetables and prepare the prawn marinade in advance. Keep them separately refrigerated and cook fresh—it takes only about 7–10 minutes.

For a complete meal, pair with a small portion of rice + cucumber salad or stir-fried vegetables.

Healthy Prawn Biryani — Easy & Meal-Prep Friendly

By / Fitpiq Team, Health Tips, Healthy non vegetarian Recipes, Healthy Recipes

A lighter biryani with less oil, plenty of flavour and a good protein base.

Ingredients — 2 servings

  • Prawns – as required
  • Basmati rice – as required
  • Thick dahi – ½ cup
  • Onion – 1 medium, thinly sliced
  • Tomato – 1 small, chopped
  • Ginger-garlic paste – 1 tsp
  • Green chilli – 1, optional
  • Turmeric – ½ tsp
  • Red chilli powder – ½ tsp
  • Coriander powder – 1 tsp
  • Biryani masala – 1 tsp
  • Garam masala – ½ tsp
  • Cumin – ½ tsp
  • Mint + coriander – handful
  • Lemon juice – 1 tsp
  • Oil – 1–2 tsp
  • Salt – as required
  • Water – as required

👩‍🍳 Advanced Prep

1. Marinate the prawns
Mix prawns with dahi, turmeric, chilli powder, ginger-garlic paste, lemon juice and salt. Refrigerate for 20–30 minutes.

2. Prepare the rice
Cook basmati rice until about 80% done. Drain and keep aside.

3. Make the masala
Heat oil, add cumin and onion. Cook until lightly golden. Add tomato, green chilli, coriander powder and biryani masala. Cook until the tomato softens.

4. Add prawns
Add marinated prawns and cook for just 3–5 minutes. Don’t overcook them or they can become rubbery.

5. Layer
Add a layer of rice over the prawn masala. Top with mint, coriander and a pinch of garam masala.

6. Dum cook
Cover tightly and cook on low heat for 5–7 minutes. Rest for another 5 minutes before serving.

🥗 Make it more weight-loss friendly

Serve with cucumber-onion raita + a large vegetable salad rather than adding extra fried onions or ghee.

Meal-prep tip: Keep the rice and prawn masala separately if preparing in advance, then combine and reheat gently. This keeps the prawns much softer.

Dahi Chicken

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

Ingredients

  • Chicken – as required
  • Thick dahi – enough to coat the chicken well
  • Ginger-garlic paste – 1 tsp
  • Turmeric – ½ tsp
  • Kashmiri chilli powder – 1 tsp
  • Coriander powder – 1 tsp
  • Cumin powder – ½ tsp
  • Garam masala – ½ tsp
  • Lemon juice – 1 tsp
  • Salt – as required
  • Oil – 1 tsp
  • Onion – 1 small, finely chopped
  • Tomato – 1 small, chopped
  • Coriander – for garnish

👩‍🍳 Advanced Prep

  1. Mix dahi, ginger-garlic paste, all spices, lemon juice and salt.
  2. Add chicken and coat well.
  3. Store in an airtight container and refrigerate for 4–24 hours.
  4. You can prepare multiple portions of the marinade in advance.

🍳 Cooking

  1. Heat oil in a pan.
  2. Add onion and sauté until slightly soft.
  3. Add tomato and cook until soft.
  4. Add the marinated chicken.
  5. Cover and cook on medium-low heat until the chicken is completely cooked.
  6. Add a splash of water if the gravy becomes too thick.
  7. Garnish with coriander and lemon.

Meal-prep tip: Marinate the chicken beforehand and keep it refrigerated. Cook fresh when needed for the best texture.