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.

 

How to make Chickpea Sundal

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

🫘 Chickpea Sundal (Light, No-Spice Healing Version)

🥄 Ingredients:

  • 1 cup white chickpeas (kabuli chana) – soaked overnight & boiled until soft
  • 1 tsp coconut oil or ghee
  • 1/2 tsp mustard seeds
  • 1 tsp urad dal (optional – can skip if digestion is weak)
  • 6–8 curry leaves (optional but aromatic)
  • 1 tbsp grated fresh coconut (adds flavor and healthy fats)
  • A pinch of asafoetida (hing) – optional, helps reduce gas
  • Salt to taste

🔥 Instructions:

  1. Cook the chickpeas:
    • Soak overnight or for at least 6–8 hours.
    • Pressure cook or boil until soft but not mushy. Drain excess water.
  2. Prepare tempering:
    • Heat coconut oil or ghee in a pan.
    • Add mustard seeds and let them splutter.
    • (Optional) Add urad dal and curry leaves.
    • Add a pinch of hing if using.
  3. Add chickpeas:
    • Add the cooked chickpeas to the pan and mix well.
    • Add salt to taste.
    • Stir for 1–2 minutes to let flavors combine.
  4. Finish:
    • Turn off the heat and add grated coconut.
    • Mix gently and serve warm.

🩺 Why It’s Great Post-Surgery:

  • Chickpeas = great plant-based protein and fiber.
  • No chili, garlic, or onion = easy on the gut.
  • Coconut = adds healthy fats and flavor.
  • Minimal oil, no frying = digestion-friendly.

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.

How to make Spinach Corn Curry

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

🌿 Healthy Spinach Corn Curry (Palak Corn Curry)

🥘 Ingredients

For the spinach puree:

  • 3 cups fresh spinach leaves (washed & chopped)
  • 1 green chili (adjust to spice level)
  • 1-inch piece of ginger
  • 2 cloves garlic
  • Water (for blanching)

For the curry:

  • 1 tsp olive oil / coconut oil / ghee
  • 1 tsp cumin seeds
  • 1 medium onion (finely chopped)
  • 1 medium tomato (finely chopped or pureed)
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder
  • 1/2 tsp coriander powder
  • Salt to taste
  • 1 cup boiled sweet corn kernels (frozen or fresh)
  • 2 tbsp low-fat cream or cashew paste (for vegan)
  • Water as needed
  • Fresh lemon juice (optional)
  • Fresh coriander leaves (for garnish)

👩🏽‍🍳 Instructions

1. Blanch and Puree Spinach

  • Boil water in a pot. Add spinach leaves and blanch for 1-2 minutes.
  • Drain and immediately transfer to cold water (to retain the green color).
  • Blend spinach with green chili, ginger, and garlic to a smooth paste. Set aside.

2. Make the Curry Base

  • In a pan, heat 1 tsp oil. Add cumin seeds and let them splutter.
  • Add chopped onions. Sauté until light golden.
  • Add chopped tomatoes and cook until soft and oil starts to separate (you can cover it to cook faster).
  • Add turmeric, red chili, coriander powder, and salt. Mix well.

3. Add Spinach & Corn

  • Add the spinach puree. Cook on medium heat for 4-5 minutes.
  • Add boiled corn and mix well. Add water to adjust consistency.
  • Simmer for another 5-7 minutes.

4. Finish with Cream (Optional)

  • Stir in low-fat cream or cashew paste. Mix and cook for another 1-2 minutes.
  • Turn off the heat. Squeeze in a bit of lemon juice for freshness (optional).

5. Garnish & Serve

  • Garnish with coriander leaves.
  • Serve hot with roti, brown rice, quinoa, or millet roti for a wholesome meal.

💡 Tips for Health Boost

  • Use low-oil or no-oil sautéing by using a non-stick pan and a splash of water.
  • Add more veggies like bell peppers or peas for fiber.
  • Swap cream for blended silken tofu or soaked cashews to make it richer without dairy.
  • Use baby spinach for milder taste and easier prep.

How to make Lauki Curry with Brown Rice

By / Fitpiq Team, Health Tips, Healthy Recipes

🥣 Healthy Lauki Curry with Brown Rice

🍛 Servings: 2–3

🕰️ Time: 40 minutes

Vegan | Gluten-Free | Low Oil

🥘 Ingredients

For Lauki Curry:

  • Lauki (bottle gourd) – 2 cups, peeled & diced
  • Tomatoes – 2 medium, finely chopped or pureed
  • Onion – 1 medium, finely chopped (optional for lighter version)
  • Garlic – 3-4 cloves, minced
  • Ginger – 1-inch piece, grated
  • Green chili – 1, chopped (optional)
  • Turmeric powder – ½ tsp
  • Coriander powder – 1 tsp
  • Cumin seeds – 1 tsp
  • Red chili powder – ¼ tsp or to taste
  • Garam masala – ½ tsp
  • Salt – to taste
  • Oil – 1 tbsp (or use less for low-oil version)
  • Fresh cilantro – for garnish
  • Water – 1 cup (adjust as needed)

For Brown Rice:

  • Brown rice – 1 cup
  • Water – 2.5 cups
  • Salt – ½ tsp (optional)

🔪 Instructions

Step 1: Cook Brown Rice

  1. Rinse 1 cup brown rice thoroughly.
  2. In a saucepan or pressure cooker:
    • Add 2.5 cups water and ½ tsp salt.
    • Cook covered for:
      • 30–35 mins in a pan (simmered) or
      • 15 mins in an Instant Pot (high pressure, natural release).

Step 2: Make Lauki Curry

  1. Prep: Peel and chop the lauki into small cubes. Set aside.
  2. Sauté:
    • Heat oil in a pan or pressure cooker.
    • Add cumin seeds and let them splutter.
    • Add onion, sauté until light golden.
    • Add garlic, ginger, and green chili; cook 1 min.
  3. Add tomatoes:
    • Stir in chopped or pureed tomatoes.
    • Cook until soft and oil starts to separate (5–7 mins).
  4. Spices:
    • Add turmeric, coriander powder, red chili powder, and salt.
    • Stir well and cook for another 1–2 mins.
  5. Add lauki:
    • Add chopped lauki and mix to coat with masala.
    • Add about 1 cup water. Mix well.
  6. Cook:
    • Cover and simmer on medium heat for 20–25 mins until lauki is soft.
    • Or pressure cook for 1–2 whistles (then let pressure release naturally).
  7. Finish:
    • Add garam masala, stir gently.
    • Garnish with fresh cilantro.

🍽️ Serving

  • Serve hot lauki curry over a bed of steamed brown rice.
  • Add a squeeze of lemon or serve with a side of plain yogurt (optional).

💡 Tips

  • You can skip onion and garlic for a Satvik version.
  • Add a handful of moong dal to the curry for extra protein.
  • Lauki releases water — so don’t add too much in the beginning.
  • Make it in an Instant Pot for ease: Sauté > Pressure Cook (5 mins) > Natural Release.

How to make Chickpea Avocado Toast

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

🥑🌶️ Healthy Indian-Style Chickpea Avocado Toast

✅ Ingredients (for 2 slices):

  • 2 slices whole grain or multigrain bread (or millet bread for gluten-free)
  • 1 ripe avocado
  • 1/2 cup cooked chickpeas (or canned, rinsed)
  • 1–2 tsp olive oil or cold-pressed mustard oil
  • 1/4 tsp cumin powder (jeera)
  • 1/4 tsp chaat masala (optional but tasty!)
  • 1/2 green chili (finely chopped, adjust to taste)
  • 1 tbsp finely chopped red onion
  • 1 small tomato, finely chopped (seeds removed)
  • 1 tbsp chopped fresh coriander (dhaniya)
  • Juice of 1/2 lime or lemon
  • Salt to taste
  • Optional toppings: chili flakes, sesame seeds, or roasted peanuts

👩🏽‍🍳 Instructions:

  1. Toast the Bread:
    • Toast the slices of bread until golden and crisp.
  2. Prepare the Chickpea-Avocado Mash:
    • In a bowl, mash the avocado and chickpeas together (leave a bit chunky for texture).
    • Add cumin, salt, chaat masala, chopped green chili, onion, tomato, and coriander.
    • Drizzle in olive oil and squeeze in the lime juice.
    • Mix well to combine into a flavorful mash.
  3. Assemble the Toast:
    • Spread the mixture generously onto the toasted bread slices.
    • Sprinkle with optional toppings like sesame seeds, chili flakes, or roasted peanuts for crunch.
  4. Serve Immediately:
    • Best enjoyed fresh while the toast is crisp!

🧠 Health Notes:

  • Chickpeas = Plant protein + fiber
  • Avocado = Healthy fats + potassium
  • Spices = Anti-inflammatory and digestion-supportive

How to make Apple Nachos

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

🍏 Indian-Style Apple Nachos (Healthy & Flavorful)

✅ Ingredients:

  • 2 crisp apples (Fuji, Gala, or Shimla variety)
  • 1–2 tbsp jaggery syrup, date syrup, or honey
  • 1–2 tbsp unsweetened peanut butter or almond butter (or tahini if preferred)
  • 1/4 tsp ground cardamom (elaichi)
  • 1 tbsp roasted chopped peanuts or pistachios
  • 1 tbsp unsweetened shredded coconut
  • 1 tbsp granola or murmura (puffed rice) for crunch
  • Optional: A pinch of chaat masala or cinnamon
  • A few drops of rose water or saffron milk (optional for a royal touch)
  • Lemon juice (to prevent browning)

👩🏽‍🍳 Instructions:

  1. Slice Apples:
    • Wash, core, and slice apples into thin wedges or rounds.
    • Toss with lemon juice to keep them fresh and white.
    • Arrange them on a large plate like nachos.
  2. Warm Drizzles:
    • Slightly warm the peanut butter and jaggery or date syrup so they’re easy to drizzle.
  3. Flavor Boost:
    • Stir cardamom into the syrup or nut butter for that Indian mithai vibe.
    • Add a couple drops of rose water or saffron milk if using.
  4. Assemble the Apple Nachos:
    • Drizzle the nut butter and syrup over the apple slices.
    • Sprinkle chopped nuts, coconut, and granola or puffed rice on top.
    • Light dusting of chaat masala or cinnamon to finish.
  5. Serve Immediately:
    • Enjoy it fresh for best texture and flavor.

🌿 Optional Add-ins:

  • Chopped dried fruits: like dates, figs, or raisins.
  • Homemade trail mix: mix of sunflower seeds, melon seeds, and fennel seeds (saunf).
  • Yogurt drizzle: for a creamy layer, use thick hung curd or Greek yogurt with a bit of honey and cardamom.