Dessert

High-Protein No-Bake Granola Bars

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

✔ Servings: 8 bars

✔ Time: 15 minutes

✔ Protein: ~7–9g per bar (natural protein sources only)

✅ Ingredients (All Natural, Vegetarian)

Base

  • 1 cup rolled oats (or regular oats)
  • ½ cup roasted chana dal powder (Sattu also works)
  • ¼ cup peanut butter (or almond butter)
  • ¼ cup honey or jaggery syrup
  • 1–2 tbsp ghee or coconut oil

Natural Protein Boosters

Use any 3–4 of these:

  • ½ cup roasted peanuts (crushed)
  • ¼ cup soy chunks (soaked, squeezed, and crumbled) — very high protein
  • ½ cup mixed seeds (pumpkin, sunflower, chia, flax)
  • ¼ cup chopped almonds or cashews
  • ¼ cup black sesame seeds (til)

Optional Flavor

  • Cardamom or cinnamon
  • 1 tsp vanilla essence
  • 2–3 tbsp chopped dates/raisins

👩‍🍳 Instructions

1. Lightly roast the oats

Dry roast on low heat for 3–4 minutes until aromatic.
(Improves texture + taste.)

2. Mix the protein ingredients

In a big bowl add:

  • oats
  • roasted chana powder
  • peanuts
  • seeds
  • soy chunk crumbs (optional but gives highest protein boost)
  • nuts

Mix well.

3. Prepare the binder

In a small pan:

  • Add peanut butter + honey + ghee
  • Heat on LOW until it melts and turns smooth/sticky.
    Do NOT boil.

4. Combine

Pour hot mixture over the dry ingredients.
Mix quickly.

5. Shape

  • Spread mixture on a tray lined with baking paper.
  • Press tightly using a bowl or flat spoon.
    (Tighter = firmer bars)

6. Set

  • Refrigerate 1–2 hours
  • Cut into bars.

Stores well for 7–10 days in the fridge.

⭐ Approx Nutrition per Bar

(Depends on exact ingredients)

  • Calories: ~180–210
  • Protein: 7–9g
  • Fiber: High
  • Healthy fats: Good

How to make Aplle Chia Seed Pudding

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

🍎 Apple Chia Seed Pudding

📝 Ingredients

For the Pudding Base:

  • 2 tbsp chia seeds
  • 1/2 cup unsweetened almond milk (or any milk of choice)
  • 1/2 tsp cinnamon powder
  • 1/2 tsp vanilla extract (optional)
  • 1 tsp maple syrup or honey (optional)

For the Apple Layer:

  • 1 apple, peeled and chopped or grated
  • 1/2 tsp cinnamon powder
  • 1/2 tsp ghee or coconut oil (optional)
  • 1–2 tsp jaggery or date syrup (adjust to taste)
  • A squeeze of lemon juice (to balance sweetness)

🍳 Instructions

Step 1: Make the Chia Pudding

  1. In a bowl or jar, mix chia seeds with almond milk, cinnamon, vanilla, and sweetener.
  2. Stir well and let sit for 5 minutes, then stir again to avoid clumping.
  3. Cover and refrigerate for at least 2 hours, or overnight.

Step 2: Prepare the Apple Topping

  1. In a small pan, heat ghee or coconut oil.
  2. Add chopped or grated apple, cinnamon, and jaggery/date syrup.
  3. Cook for 4–5 minutes on low flame until the apples soften slightly but still have texture.
  4. Add a dash of lemon juice to enhance flavor and prevent browning. Let it cool.

Step 3: Assemble

  • Take the chilled chia pudding, stir once.
  • Layer with the cooked apples on top.
  • Optionally, sprinkle with:
    • Crushed nuts (like almonds or walnuts)
    • A pinch of nutmeg or extra cinnamon
    • A drizzle of nut butter or more syrup

✅ Nutrition Highlights

  • Chia Seeds: Rich in fiber, protein, omega-3s
  • Apples: High in antioxidants and dietary fiber
  • No refined sugar: Natural sweetness from fruit and jaggery or dates

🍏 Variations

  • Use raw apples instead of cooked for a fresher taste.
  • Add a spoon of Greek yogurt or coconut yogurt for creaminess.
  • Blend half the apple into the milk before adding chia for more apple flavor throughout.

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 Banana Oats Pancake

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

🍌🥞 Healthy Banana Oats Pancakes

✅ Why it’s healthy:

  • No refined sugar
  • No white flour (uses oats)
  • High in fiber and potassium
  • Can be made gluten-free and dairy-free

📝 Ingredients (Serves 2):

  • 1 ripe banana
  • ½ cup rolled oats (use certified gluten-free if needed)
  • 1 egg (or flax egg for vegan)
  • ¼ cup milk (dairy or plant-based like almond or oat milk)
  • ½ tsp baking powder
  • ¼ tsp cinnamon (optional)
  • Pinch of salt
  • ½ tsp vanilla extract (optional)

Optional Boosts:

  • 1 tbsp chia seeds or ground flaxseed (for extra fiber & omega-3)
  • A few blueberries or dark chocolate chips

👩‍🍳 Instructions:

  1. Blend the ingredients
    Add banana, oats, egg, milk, baking powder, cinnamon, salt, and vanilla to a blender. Blend until smooth (about 20-30 seconds). Let it sit 5 minutes to thicken slightly.
  2. Cook the pancakes
    Heat a non-stick skillet over medium heat and lightly grease with coconut oil or olive oil. Pour about ¼ cup of batter for each pancake. Cook 2–3 minutes until bubbles appear and edges firm up. Flip and cook another 1–2 minutes.
  3. Serve with healthy toppings
    Try:
    • Sliced bananas & berries
    • Greek yogurt or coconut yogurt
    • Natural peanut/almond butter
    • A drizzle of pure maple syrup or honey (optional)

🌿 Vegan Option:

Replace the egg with a flax egg:

  • Mix 1 tbsp ground flaxseed with 2.5 tbsp water
  • Let sit for 5 minutes before adding to the blender

How To Make A Nutritious And Super Healthy Diwali Mithai (Barfi)

By / Dessert, Festival Recipes, Healthy Recipes, Winter Recipes

To Make A Nutritious And Super Healthy Diwali Mithai (Barfi) is a delicious and Indian homemade dessert made from roasted gram flour, jaggery, dry fruits, and ghee. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein, fiber, and iron, thanks to the roasted gram flour. However, people with nut allergies should avoid this dish.

Two pieces of homemade Indian mithai (dessert) rolled gram flour, Barfi. Made of milk, Desi Ghee, jaggery, and dry fruits. 

Ingredients: –

  • 2 cups roasted gram flour (besan): 250gms
  • Cashew nut, 20 pieces
  • Almond nut: 15-20 pieces
  • Roasted Poha, 50 grams
  • 1 cup grated jaggery (gur): 150gms
  • 1/2 cup ghee: 120 ml
  • 1/2 cup milk: 120 ml
  • 1/2 teaspoon cardamom powder: 2.5 grams

Preparation:-

1. In a mixer blender, collect all required ingredients: roasted gram, roasted cashew, almonds, and poha. 

2: Add some jaggery powder and green cardamom, and give it a blend to get a superfine texture.

3: Now transfer the mixer to a bowl and add some hot milk slowly to make a dough out if it

4: Pour the mixture into a greased square tray or any other desired mold. Smooth the surface with a spatula.

5: Sprinkle crushed nuts over the surface of the mixture, press it gently, and leave it till it settles down properly.

6: Allow the mixture to cool and set for 1-2 hours in the refrigerator.

7: Cut the mixture into desired shapes and serve.

Nurtritional value per 100 grams:-

Calories: 380kcal
Carbs: 45gms
Fiber: 5gms
Proteins: 8gms
Fat: 20gms

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How to make stewed apple with jaggery.

By / Breakfast Recipes, Dessert, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

Introduction

Making steamed apples with jaggery is a great way to introduce people to fruit. Numerous health advantages exist, and gently cleansing the digestive tract on a daily basis encourages consistency. Strengthens the digestive process and reduces indigestion and overeating. The vitamins and nutrients found in steamed apples with jaggery aid in a baby’s growth and development. This stewed apple with jaggery dish only calls for three to four ingredients, making it a quick, easy, and nutritious breakfast or dessert.

The stewed apple with jaggery is a delectably healthy dessert or brunch that the whole family will love. They are enjoyable in a variety of ways. You can eat them warm as a treat on their own, you can stir them into yogurt or oatmeal for breakfast, or top pancakes and ice cream with them.

Together, they are enjoyable in a variety of ways. You can eat them warm as a treat on their own, stir them into yogurt or oatmeal for breakfast, or top pancakes and ice cream with them.

Ingredient for stewed apple with jaggery

1.Apple  –  2 Small size

2.Powdered jaggery  –  4 tablespoon

3.Milk  –  2.5 Cup  

4.Cinnamon powder  – 1 tablespoon

Method

1.Take two tiny apples and give them a thorough wash.

2. After peeling, apple quarters should be cut into slices.

3. After removing the core, slice or dice the apple quarters as desired.

4. After the butter has melted over medium heat, apples are added to the pan.

5.Cover the saucepan and simmer the mixture for an additional few minutes to soften the apples.

Macros Breakup of Stewed Apple

How to make Guilt free Delicious Chocolate Mousse

By / Dessert, Fitpiq Team, Healthy Recipes

Introduction:-

This Guilt free Delicious Chocolate Mousse has a hidden vegetables. And that vegetable is sweet potato. This mousse recipe has no white sugar, no artificial sweeteners, no dairy products with natural ingredients. It is so quick and easy to make recipe. This recipe will help you to maintain your weight, gives you many health benefits and it will be satisfying your cravings of sugar.

You can also try : click here

Ingredients:-

  1. Sweet Potatoes boiled – 1 cup
  2. Cocoa Powder – 1 tsp
  3. Dates 4-5
  4. Jaggery powder – 1 tsp
  5. Coconut milk – 1 small cup
  6. Vanilla powder – 1/2 tsp
  7. Pinch of salt
  8. Pomegranate for garnishing

Method:-

  • Boil 1 medium size sweet potato. Peel it off and smash it.
  • Take a jar. Add all the ingredients – Smashed sweet potato, cocoa powder, dates, jaggery powder, vanilla powder, pinch of salt and coconut milk into a jar.
  • Check if the consistency looks thick and creamy like curd. Pour the mixture into cup. Garnish it with pomegranate.

Your guilt free delicious chocolate mousse is ready to have.

Macros of Chocolate Mousse:-

Calories: 200 kcal

Carbohydrates: 30 g

Protein: 6 g

Fat: 8.7 g

Fiber: 4.5 g

Try this amazing mousse and let us know by commenting us that how did you like it.

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How to make choco-nut protein smoothie

By / Breakfast Recipes, Dessert, Health Tips, Healthy Breakfast Recipes, Potassium Rich food and recipes, Smoothies

Method to prepare smoothie

The Choco-Nut Protein Smoothie is a delightful blend of natural ingredients carefully selected to offer a burst of flavors and nutritional benefits. We start by soaking raisins, cashews, and dates, making them softer and easier to blend into a smooth, velvety consistency. Then, we can also combine these soaked ingredients with roasted chickpeas, roasted peanuts, and roasted flax seeds to provide a satisfying crunch and an added boost of texture.

A ripe banana adds natural sweetness and creaminess to the smoothie, while a touch of unsweetened cocoa powder brings a rich chocolate flavor that perfectly complements the nutty undertones. A hint of cinnamon powder adds warmth and depth to the taste profile, making this smoothie a comforting treat any time of the day.

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Ingredients to make choco-nut smoothie

  • Roasted chickpea -1 tsp
  • Roasted peanut -1 tsp
  • Cashew-5
  • Raisins- 1 tsp
  • Dates-2
  • Roasted flax seed-1/2 tsp
  • Banana-1
  • Unsweetened cocoa powder-1 tbsp
  • Cinnamon powder-1/4 tsp
  • Plant based protein-20g

Methods to make smoothie

Wash the raisins, cashews, and dates, chickpea, peanut and raisins and soak them in water overnight. This will help soften them and make them easier to blend.

Once the raisins, cashews, and dates and other item are soaked, now drain the water and add them to the blender.

Peel the ripe banana and break it into chunks. Add the banana pieces to the blender as well.

Sprinkle the unsweetened cocoa powder and cinnamon powder over the other ingredients in the blender.

Pour in the almond milk (or your preferred plant-based milk) or water to the blender.

If you like your smoothie to be cold and refreshing, you can add a few ice cubes to the blender.

Now, u can blend all the ingredients until you achieve a smooth and creamy consistency. If the smoothie seems too thick, you can add more almond milk or water to adjust the consistency.

Once the smoothie is well-blended and meets your taste preferences, pour it into a glass.

Optionally, you can garnish the smoothie with a sprinkle of roasted flax seeds or crushed roasted peanuts on top.

Your Choco-Nut Protein Smoothie is now ready to enjoy! This smoothie is not only delicious but also packed with protein and nutrients from the plant-based ingredients. It’s a perfect way to fuel your day or post-workout recovery.

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Steel cut Oats kheer

How to make steel cut oats kheer

By / Breakfast Recipes, Dessert, Festival Recipes, Healthy Breakfast Recipes

Steel-cut oats kheer is gaining popularity as a healthier alternative to traditional rice kheer. One of the advantages of using steel-cut oats in kheer is that they are much lower in glycemic index than rice, making it a healthier option for those who are conscious about their blood sugar levels. Moreover, steel-cut oats are rich in fiber, protein, and essential nutrients such as iron, magnesium, and zinc.

Additionally,it can be customized to suit individual tastes and preferences. The cook can add fruits such as raisins, chopped almonds, or even sliced bananas to the mixture for a burst of flavor and nutrition. Some people also prefer to use alternative sweeteners like honey or maple syrup in place of sugar for a healthier and natural sweetness.

In conclusion, steel-cut oats kheer is a healthy and delicious dessert that is easy to prepare and versatile enough to suit different palates.

It provides a sweet treat without compromising on health or nutrition, making it a great option for those who are looking for a guilt-free dessert.

Steel-cut oats kheer offers several health benefits, making it a nutritious dessert for those who want to indulge without compromising their health. Firstly, it is rich in fiber, which regulates digestion, promotes satiety, and reduces the risk of chronic diseases. Secondly, it contains protein, which supports a healthy immune system and overall wellbeing, including hair, skin, and nails.

Additionally, steel-cut oats have a low glycemic index and are naturally low in fat, making them an even healthier option.

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Ingredients

  • 1/2 baggry cup steel cut oats
  • 1+1/2 cup brown sugar
  • 4-5 cup milk
  • Few cashews,raisins, and cardamom ( as per taste)

Instructions to make steel cut oats kheer

  • Boil one and half cup of water, and steel cut oats and cook for 10-15 minutes on low heat.
  • In a separate bowl, boil milk. Add brown sugar, cardamom and raisins.
  • Add cooked steel cut oats and cook for some more minutes.
  • Add dry roast cashews to the cooked kheer.
  • Serve hot or chilled as desired.

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How to make seed crackers at home?

By / Dessert, Health Tips, Keto Recipes
Seed crackers

Seed crackers are cracker made primarily from seeds, offering a nutritious and tasty snack option.

Those with dietary restrictions often prefer them as they are gluten-free, vegan, and paleo-friendly.

Seed crackers are high in fiber, healthy fats, and protein, which make them a filling and satisfying snack that helps keep one feeling full for longer.

In addition to being delicious and nutritious and also very versatile.

Overall, seed crackers are a tasty and healthy alternative to traditional crackers, offering a range of nutritional benefits and versatility in their uses.

Seed crackers can be enjoyed on their own as a snack, or paired with toppings such as hummus, avocado, or nut butter for a more filling and nutritious snack.

You can also try:  Banana yogurt smoothie, herb rice with paneer manchurian,

Ingredients required for seed cracker

1/4 cup chia seeds

1/2 cup water

1/4 cup salt

1/4 cup melon seeds

1\4 cup pumpkin seeds

1/4 cup sunflower seeds

Method to prepare seed crackers

Firstly, Mix the chia seeds, salt an water together in a bowl and allow it to set for 30 min till the seeds swell up.

After 30 min mix the remaining seeds into the chia seeds.

Place a non-stick pan on a gas stove and turn the heat to medium-low

Then, grease your tray and spread the mixture evenly.

After that, use an off set spatula or back of a spoon to spread the mixture evenly on tray.

Place the seed discs on the non-stick pan and cook for about 3-5 minutes on each side or until they turn golden brown.

Now, check after 15 minute to make sure its not burning.

Remove the seed crackers from the pan and let them cool on a wire rack. You can store them in an airtight container.

Cool it down break into desired size and shape and store in an air tight container.

You can serve it with any dip of your choice.

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