Breakfast Recipes

How to make 🥪Healthy Chicken Salami Cheese Sandwich Recipe

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

Ingredients (for 1 sandwich):

  • 2 slices of whole grain / multigrain bread (look for high fiber)
  • 2–3 slices of chicken salami (prefer low-sodium, lean options)
  • 1 slice of cheese (prefer low-fat cheese or reduced-fat mozzarella)
  • 1 tbsp Greek yogurt or hummus (instead of mayonnaise)
  • Plenty of veggies:
    • Lettuce or spinach
    • Tomato slices
    • Cucumber slices
    • Onion (optional)
    • Grated carrot or bell peppers (adds crunch and color)
  • Mustard or a dash of hot sauce (optional, for flavor)
  • Black pepper or mixed herbs for seasoning

🥣 Instructions:

  1. Toast the bread slightly for texture (optional).
  2. Spread Greek yogurt or hummus on both slices.
  3. Layer the veggies on one slice.
  4. Add chicken salami and cheese.
  5. Sprinkle with pepper, herbs, or chili flakes for extra flavor.
  6. Top with the second slice and press gently.
  7. Toast it on a pan (dry or with a tiny bit of olive oil) or use a sandwich press for a warm version.

✅ Tips to Keep It Healthy:

  • Bread: Avoid white bread; go for whole grain, rye, or even high-protein wraps.
  • Salami: Choose lean chicken salami. Avoid versions with added nitrates or preservatives if possible.
  • Cheese: Use low-fat or small quantities. Try cottage cheese or paneer as a replacement if needed.
  • Sauce: Swap mayo with Greek yogurt, hummus, or even mashed avocado.
  • Extras: Add a few seeds (chia, flax, or sunflower) for fiber and healthy fats

Hoe to make Egg Upma

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

🥚 Healthy Egg Upma (Post-Surgery Friendly)

🩺 Post-Surgery Considerations:

  • Soft texture – Easy to chew and digest
  • Low spice – Mild on the gut
  • High protein – Helps tissue repair
  • Low oil & fiber – Avoids bloating or discomfort

📝 Ingredients:

For the Upma base:

  • ½ cup semolina (sooji/rava) – roasted
  • 1 cup water
  • ½ tsp ghee or 1 tsp olive oil
  • ¼ tsp mustard seeds (optional, for flavor)
  • 4–5 curry leaves (optional, aids digestion)
  • 1 tbsp finely chopped carrots (lightly steamed if needed)
  • 1 tbsp finely chopped beans (lightly steamed if needed)
  • 1 tbsp finely chopped onion (optional and well-cooked)

For the eggs:

  • 1–2 eggs – scrambled or soft boiled
  • Pinch of turmeric
  • Salt to taste (minimal)
  • Optional: pinch of black pepper (skip if advised to avoid spice)

🍳 Instructions:

  1. Dry roast semolina in a pan on medium heat until light golden and aromatic. Set aside.
  2. In the same pan, heat ghee or olive oil.
    Add mustard seeds (optional) and curry leaves.
  3. Add chopped onions (if using) and sauté until soft and translucent.
  4. Add the carrots and beans, stir for a few minutes. Add a pinch of turmeric and salt.
  5. Add 1 cup water and bring to a boil.
  6. Slowly add the roasted semolina while stirring to avoid lumps. Lower the heat and stir until it thickens and becomes soft and fluffy.
  7. In a separate non-stick pan, scramble the eggs gently in a few drops of oil or steam soft-boiled eggs and slice.
  8. Fold the cooked eggs into the Upma, or serve sliced boiled eggs on top.
  9. Garnish with a little fresh coriander (optional and finely chopped, if tolerated).

💡 Tips for Post-Surgery Diet:

  • Avoid chilies, garam masala, or heavy spices.
  • Cook veggies thoroughly to make them easy to digest.
  • Use minimal oil or ghee to keep it light.
  • Pair with herbal tea or plain curd (if dairy is allowed).

How to make Oats Cutlets

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

🥗 Soft Oats Veg Cutlet

✳️ Ingredients:

  • Rolled oats or instant oats – 1 cup (dry roasted and powdered lightly)
  • Boiled potato – 1 medium (acts as a binder)
  • Carrot (grated & lightly steamed) – 2 tbsp
  • Bottle gourd (grated & squeezed) – 2 tbsp (optional, light on digestion)
  • Boiled peas or soft mashed beans – 2 tbsp (optional)
  • Coriander (finely chopped) – 1 tbsp (optional)
  • Salt – to taste (as per doctor’s guidance)
  • Cumin powder – 1/4 tsp (for mild flavor)
  • Turmeric – a pinch
  • Ginger paste – 1/2 tsp (optional and only if tolerated)

❗ Avoid green chilies, red chili powder, or garam masala post-surgery unless advised.

👩‍🍳 How to Make:

  1. Roast oats lightly in a dry pan. Cool and grind coarsely.
  2. In a bowl, mix oats powder, mashed potato, veggies, and spices.
  3. Add a few spoons of water only if needed to bring everything together.
  4. Form small flat cutlets (avoid sharp edges for easier digestion).
  5. Pan-cook on a nonstick pan with just a few drops of olive oil or ghee until lightly golden on both sides.
    • Alternative: Air-fry or bake at 180°C (350°F) for 15–20 mins, flipping once.

✅ Best Served With:

  • Low-fat curd/yogurt
  • Mild mint-coriander chutney (no green chili, garlic, or lemon)
  • Warm vegetable broth/soup on the side

🚫 Avoid:

  • Deep frying
  • Strong spices, garlic, or chili
  • Hard/raw salad pairings
  • Store-bought sauces or ketchup

🩺 Extra Recovery Tips:

  • Keep portions small and chew slowly.
  • Avoid this dish in the first few days post-surgery if you’re on a bland diet or soft/liquid-only plan.
  • Hydrate well, and balance your day with soft cooked dals, khichdi, or soups.

How to make Paneer Dhokla

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes

🧀🍥 Paneer Dhokla (Steamed, Soft & Healing-Friendly)

✅ Ideal for: Light breakfast, evening snack, or mini-meal

🥄 Ingredients:

For the dhokla base:

  • 1/2 cup besan (gram flour)
  • 2 tbsp crumbled paneer (fresh, soft, unsalted)
  • 1/4 cup curd (yogurt) – slightly sour is fine
  • 1/4 cup water (adjust as needed)
  • 1/4 tsp turmeric powder
  • Salt to taste
  • 1/2 tsp eno fruit salt (or 1/4 tsp baking soda)

Optional tempering (skip if avoiding oil):

  • 1 tsp oil or ghee
  • 1/2 tsp mustard seeds
  • 5–6 curry leaves
  • 1 tsp chopped coriander (optional)

👩‍🍳 Instructions:

1. Prepare the batter:

  • In a mixing bowl, whisk together besan, curd, water, turmeric, and salt.
  • Add the crumbled paneer and mix well. The batter should be smooth and slightly thick — like idli batter.
  • Rest for 10 minutes (optional for fluffiness).

2. Add leavening:

  • Just before steaming, add Eno fruit salt and mix gently. The batter will rise immediately.

3. Steam:

  • Pour the batter into a greased dhokla plate or a small thali.
  • Steam for 12–15 minutes on medium heat.
  • Check with a toothpick — it should come out clean.

4. Cool and cut:

  • Let it cool for a few minutes, then cut into squares or diamonds.

5. Tempering (optional):

  • Heat 1 tsp oil or ghee. Add mustard seeds, let them splutter.
  • Add curry leaves, then pour this tempering over the dhokla.
  • Garnish with coriander if you like.

🩺 Why It’s Great for Recovery:

  • Steamed, not fried
  • Paneer adds protein for healing
  • Curd and besan aid digestion
  • Soft texture — easy to chew and digest
  • No chili, minimal oil — gut-friendly

✅ Variations:

  • Add grated carrots or zucchini to the batter for extra nutrients
  • Skip tempering and serve plain with mint curd chutney (no chili)
  • Use low-fat paneer or even mashed tofu if preferred

How to make Shredded Chicken Dalia

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

🍗🌾 Shredded Chicken Dalia (Healing One-Pot Meal)

✅ Great for: Light lunch/dinner, post-surgery diet

🥄 Ingredients:

  • 1/2 cup dalia (broken wheat/bulgar wheat) – washed and drained
  • 1/2 cup cooked, shredded boneless chicken
  • 1 small carrot, finely chopped
  • 1 small zucchini or bottle gourd (lauki), finely chopped (optional)
  • 1 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds
  • 1 tsp ghee or light oil
  • Salt, to taste
  • 3 cups water or light chicken broth
  • Optional: few curry leaves or coriander for flavor

🔥 Instructions:

  1. Cook the chicken (if not already):
    • Boil or pressure cook boneless chicken with a pinch of salt and turmeric.
    • Once cooked, shred it into small pieces using a fork.
  2. Prepare the base:
    • In a pressure cooker or thick-bottomed pot, heat ghee.
    • Add cumin seeds (and curry leaves if using), sauté for a few seconds.
    • Add grated ginger and chopped veggies. Sauté lightly (don’t brown).
  3. Add dalia and cook:
    • Add washed dalia and turmeric. Stir for 1–2 mins.
    • Pour in 3 cups water or broth.
    • Add salt to taste.
  4. Pressure cook or simmer:
    • Pressure cooker: Cook for 2–3 whistles.
    • Open pot: Cover and simmer for ~25–30 minutes, stirring occasionally, until soft and porridge-like.
  5. Add shredded chicken:
    • Once dalia is cooked, stir in shredded chicken.
    • Simmer for 3–5 more minutes so flavors combine.
  6. Serve warm:
    • Add chopped coriander (optional) and serve warm as a complete meal.

🩺 Why This is Perfect Post-Surgery:

  • Dalia (broken wheat): Slow-digesting carbs, fiber, iron
  • Chicken: Lean protein, supports tissue repair
  • Veggies: Gentle vitamins & minerals
  • Mild spices: Help digestion without irritating the gut

How to make Coconut Rice

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

🥥 Coconut Rice (Light, Indian Style, No Spice)

🥄 Ingredients:

  • 1 cup cooked rice (preferably short-grain or basmati)
  • 1/3 cup freshly grated coconut (or unsweetened desiccated coconut)
  • 1 tsp coconut oil (or regular ghee)
  • 1/2 tsp mustard seeds
  • 5–6 curry leaves (optional but aromatic)
  • 1 tsp urad dal (split black gram) – optional for texture
  • 1–2 tbsp chopped fresh coriander (optional)
  • Salt to taste
  • Optional: A pinch of asafoetida (hing) for digestion

🔥 Instructions:

  1. Prepare the rice:
    • Cook rice until soft but not mushy. Let it cool slightly so it doesn’t break when mixing.
  2. Prepare the tempering:
    • Heat coconut oil or ghee in a small pan.
    • Add mustard seeds and let them splutter.
    • Add curry leaves and urad dal (if using); sauté until lightly golden.
    • (Optional: Add a pinch of hing for digestive aid.)
  3. Mix in coconut:
    • Lower the heat and add the grated coconut.
    • Sauté for 30–60 seconds just to warm it slightly (don’t brown it).
  4. Combine:
    • Add the tempering + coconut mix to the cooked rice.
    • Sprinkle salt to taste.
    • Gently mix everything to coat the rice evenly.
    • Garnish with fresh coriander if using.

🥣 Serving Suggestions:

  • Pair with plain curd, boiled moong dal, or mild vegetable stew.
  • For protein, add a few pieces of soft boiled egg or steamed chicken on the side.

✅ Post-Surgery Benefits:

  • Coconut: Rich in healthy fats, aids healing, supports digestion.
  • Rice: Easily digestible carb for energy.
  • No chili, no onion, no heavy spices — perfect for recovery.

How to make Steamed Carrot and Pea Cutlets

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

🥕🟢 Steamed Carrot and Pea Cutlets (No Fry)

🧑‍🍳 Cooking Method: Steaming (no frying)

🥄 Ingredients:

  • 1 cup grated carrot
  • 1/2 cup boiled green peas (lightly mashed)
  • 1 small boiled potato (for binding)
  • 1 tbsp semolina (rava/sooji) OR oats flour (optional, helps bind)
  • 1/4 tsp cumin seeds or powder
  • 1/4 tsp grated ginger
  • A pinch of turmeric
  • Salt to taste
  • Fresh coriander leaves, finely chopped (optional)

🔥 Instructions:

  1. Prep the mixture:
    • In a mixing bowl, combine grated carrot, mashed peas, and mashed potato.
    • Add semolina/oats flour, cumin, ginger, turmeric, and salt.
    • Mix everything thoroughly. If the mix feels wet, add a little more oats or semolina.
  2. Shape the cutlets:
    • Divide into equal parts and form into small round or oval patties.
    • Keep them slightly thick so they remain moist when steamed.
  3. Steam the cutlets:
    • Place them on a greased steamer plate or idli stand.
    • Steam for 10–12 minutes on medium heat, until they feel firm and cooked.
  4. Cool slightly before serving:
    • Let them rest 2–3 minutes after steaming to firm up.

✅ Optional Enhancements:

  • Add boiled moong dal for extra protein.
  • Serve with plain curd or mild coriander-mint chutney (no chili).
  • If you can tolerate a bit of texture, coat lightly in roasted sooji before steaming for a crispier outer layer.

🩺 Why it’s perfect post-surgery:

  • Zero oil
  • Soft texture
  • Rich in fiber, vitamins, and healing-friendly nutrients
  • Easy to digest with minimal spices

How to make Masoor Dal Soup

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

🥣 Masoor Dal Soup

✅ Serves: 2

⏱ Prep + Cook Time: 25–30 minutes

🥄 Texture: Smooth or slightly chunky (your choice)

🧄 Ingredients:

  • 1/2 cup masoor dal (red lentils) – rinsed well
  • 1 small tomato – chopped (optional, adds mild tang)
  • 1 clove garlic – minced (optional, aids digestion)
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin seeds (jeera)
  • A pinch of asafoetida (hing) – optional, helps with bloating
  • 1 tsp ghee or very light oil
  • Salt – to taste
  • 2–3 cups water
  • Fresh coriander (cilantro) – for garnish (optional)

🔥 Instructions:

  1. Pressure cook or boil the dal:
    • In a pressure cooker or pot, add washed masoor dal, turmeric, tomato (if using), and 2 cups water.
    • Cook until soft (2–3 whistles in a pressure cooker or ~20 minutes in a pot).
  2. Mash or blend:
    • Once cooled, mash the dal with a spoon or blend it for a smooth texture (optional, depending on how soft you want it).
  3. Temper the soup:
    • In a small pan, heat 1 tsp ghee.
    • Add cumin seeds and let them crackle.
    • Add garlic (if using) and sauté lightly until golden.
    • Add a pinch of hing.
  4. Combine:
    • Pour the tempering into the cooked dal.
    • Add salt to taste.
    • Adjust consistency with more water if needed.
    • Simmer for 2–3 minutes to bring it all together.
  5. Serve:
    • Garnish with a bit of fresh coriander (if desired).
    • Serve warm — you can sip it like soup or pair it with soft rice or toast.

💡 Tips for Recovery:

  • Add a few drops of lemon juice only if tolerated (after 1–2 weeks post-surgery).
  • Skip chili entirely to keep it gut-friendly.
  • You can add carrot or bottle gourd for extra nutrients if needed.

How to make Vegetable Dhokla

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

🥦 Healthy Indian Vegetable Dhokla Recipe

✳️ Ingredients:

  • Besan (gram flour) – 1 cup (or you can use suji/semolina for variation)
  • Grated carrots – 2 tbsp
  • Grated bottle gourd (lauki) – 2 tbsp (very light on the stomach)
  • Spinach (finely chopped) – optional, 1 tbsp
  • Ginger paste – 1/2 tsp (optional based on digestion tolerance)
  • Eno fruit salt – 1 tsp (for softness)
  • Turmeric – a pinch
  • Salt – as per doctor’s recommendation
  • Water – enough to make a thick batter

🌿 Tempering (Optional and Light)

  • 1 tsp oil (preferably olive or cold-pressed)
  • Mustard seeds – 1/4 tsp
  • Curry leaves – 3–4
  • Asafoetida (hing) – a pinch (aids digestion)

👩‍🍳 How to Prepare:

  1. Make the batter: Mix besan, turmeric, salt, veggies, and water to a thick pouring consistency.
  2. Let it rest for 10–15 mins (optional).
  3. Add Eno just before steaming and mix gently.
  4. Pour into a greased steamer plate and steam for 12–15 minutes.
  5. Prepare light tempering (optional) and pour over steamed dhokla.
  6. Cut into small, soft pieces and serve warm.

🚫 Avoid/Limit:

  • Green chilies, red chili powder (can irritate post-surgery stomach).
  • Too much oil in tempering.
  • Hard vegetables (like raw onions or raw cabbage) unless well cooked.
  • Heavy accompaniments like spicy chutneys.

✅ Ideal Pairing:

  • Homemade mint or coriander chutney (very mild, without chilies).
  • Plain curd (yogurt) – if dairy is tolerated.
  • Warm water or clear vegetable soup on the side.

How to make Besan Chilla Sandwich

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

🍳🥪 Besan Chilla Sandwich with Fresh Veggies

A fusion of crispy besan chilla, toasted bread, and crunchy Indian salad — perfect for breakfast, lunchbox, or chai-time snack!

🕒 Prep Time: 10 mins

🕒 Cook Time: 15 mins
🍽️ Serves: 2 (makes 2 sandwiches)

🌾 Ingredients

For the Besan Batter:

  • 1 cup besan (gram flour)
  • ¼ cup finely chopped onion
  • 2 tbsp grated carrot (optional)
  • 1 green chili, finely chopped (optional)
  • 2 tbsp chopped coriander
  • ½ tsp ajwain (carom seeds)
  • ¼ tsp turmeric (haldi)
  • ½ tsp red chili powder
  • Salt to taste
  • Water — enough to make a medium-thick, spreadable batter

For the Sandwich:

  • 4 slices bread (any type)
  • 1 small onion, thinly sliced
  • 1 tomato, thinly sliced
  • 1 cucumber, thinly sliced
  • Salt & pepper to sprinkle
  • Chaat masala (optional)
  • Green chutney (optional)
  • Ghee/oil for toasting

🔥 How to Make It

1️⃣ Make the Batter

  • Mix all the batter ingredients in a bowl.
  • Add water gradually to form a thick, spreadable batter (not runny).

2️⃣ Cook Bread Chilla Base (1 per sandwich)

  1. Heat a tawa on medium flame. Add a few drops of oil.
  2. Pour a ladle of besan batter on the tawa and spread it roughly to match the size of your bread slice.
  3. Quickly place a bread slice on top and press gently.
  4. Spread some more batter on top of the bread to coat it.
  5. Cook for 2–3 minutes until golden and crisp underneath.
  6. Flip the whole thing and cook the other side until crisp and cooked through.
  7. Repeat with the second slice to make a “top layer” for the sandwich.

Now you have 2 chilla-coated bread slices (one will be base, other top).

3️⃣ Assemble the Sandwich

  1. Take one cooked slice, chilla-side down.
  2. Spread a little green chutney (optional).
  3. Place sliced onions, tomatoes, cucumbers neatly on top.
  4. Sprinkle a little salt, pepper, and chaat masala.
  5. Cover with the second chilla-bread slice (chilla side up).
  6. Press gently and toast again on the tawa with a few drops of ghee for 1 minute (optional but delicious!).

✅ Serve It Hot!

  • Cut in halves or triangles.
  • Serve with:
    • Mint chutney
    • Ketchup
    • Spiced curd dip

🌟 Tips & Variations:

  • Add a slice of cheese on top of the veggies before closing for a melty touch.
  • Can mix some paneer or boiled potato with the veggies for a heavier version.
  • Great for lunchboxes — just wrap in foil or paper towel.