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.

 

Veg Kebab Roll (Healthy + Quick)

By / Fitpiq Team, Healthy Recipes, Weight Loss Recipes

✅ Ingredients (for 4 rolls)

For the Kebabs

  • 2 boiled potatoes, mashed
  • ½ cup grated carrot (or mixed veggies)
  • ¼ cup crumbled paneer (optional but healthier + tastier)
  • 2 tbsp besan (or bread crumbs)
  • ½ tsp ginger-garlic paste (optional)
  • ½ tsp red chilli powder
  • ½ tsp garam masala
  • ½ tsp jeera
  • Salt to taste
  • 1–2 tsp oil to shallow fry

For the Rolls

  • 4 whole wheat rotis/chapatis OR tortillas
  • Sliced onions
  • Green chutney or ketchup
  • Lemon juice
  • Chaat masala

👩‍🍳 Instructions (SUPER EASY)

1. Make the kebab mixture

In a bowl, mix:

  • mashed potatoes
  • carrot/veggies
  • paneer (optional)
  • besan
  • all spices + salt

Mix until smooth.

2. Shape

Make small cylinder-shaped kebabs or cutlets.

3. Cook

Heat a pan with a little oil and shallow-fry kebabs on low heat until:

  • golden
  • crisp outside

(You can also air-fry at 180°C for 10 minutes.)

4. Assemble the roll

Take a roti and spread:

  • 1 tsp green chutney
  • Add 2–3 kebabs
  • Top with onions + lemon juice + a pinch of chaat masala

Roll tightly.

⭐ Ready to Eat!

Healthy, tasty, filling — and very quick.

Healthy Veggie Bread Roll (Baked / Air-Fried)

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

✅ Ingredients (for 4 rolls)

  • 4 whole wheat bread slices
  • 1 large boiled potato, mashed
  • ¼ cup mixed veggies (peas/carrots/corn) OR use only potato if you want super simple
  • Salt to taste
  • ½ tsp red chilli powder
  • ½ tsp garam masala (optional)
  • ½ tsp chaat masala (optional)
  • 1 tsp coriander (optional)
  • 1 tsp oil (for brushing)

👩‍🍳 Instructions (very simple)

1. Make the filling

In a bowl, mix:
✔ mashed potato
✔ veggies
✔ salt + chilli + garam masala
That’s it.

2. Prepare the bread

  • Take 1 slice, dip your fingers in water and lightly wet the bread (don’t soak it).
  • Flatten gently with your hand or rolling pin.

3. Fill

  • Add 1 big spoon of filling in the center.
  • Roll it tightly and press the edges to seal.

4. Cook (choose one)

A. Tawa / Pan (easiest)

  • Brush ½ tsp oil on the roll.
  • Cook on low flame, rotate till all sides turn golden.

B. Air Fryer

  • 180°C for 8–10 mins.

C. Oven

  • 200°C for 12–15 mins.

⭐ Ready to Serve!

⭐ Serving

Serve with green chutney, mint yogurt dip, or ketchup.

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

Healthy Indian-Style Egg Noodles

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

Ingredients (2 servings)

Main:

  • 150 g whole wheat or millet noodles (or egg noodles)
  • 2 eggs
  • 1 tbsp sesame oil or olive oil
  • 1 small onion, thinly sliced
  • 1–2 garlic cloves, minced
  • ½ inch ginger, finely chopped
  • 1 green chili, slit (optional)
  • 1 small carrot, julienned
  • ½ cup capsicum (mixed colors), sliced
  • ½ cup cabbage, shredded
  • 2 tbsp spring onions, chopped (for garnish)

Sauce (mix in a bowl):

  • 1 tbsp low-sodium soy sauce
  • 1 tsp vinegar or lemon juice
  • 1 tsp chili sauce (adjust to taste)
  • ½ tsp black pepper
  • ½ tsp salt (or to taste)
  • ½ tsp honey or jaggery (balances flavors)

🔪 Method

  1. Boil the noodles
    • Cook according to packet instructions until just done (al dente).
    • Drain and toss with a few drops of oil to prevent sticking.
  2. Scramble the eggs
    • Heat ½ tbsp oil in a wok or large pan.
    • Beat eggs with a pinch of salt and pepper, add to the pan, and scramble lightly.
    • Remove and set aside.
  3. Stir-fry the veggies
    • In the same pan, add the remaining oil.
    • Sauté garlic, ginger, and green chili for 20–30 seconds.
    • Add onion, carrot, capsicum, and cabbage.
    • Stir-fry on high heat for 2–3 minutes so they stay crisp.
  4. Combine everything
    • Add the boiled noodles, scrambled eggs, and sauce mixture.
    • Toss well for 2–3 minutes until evenly coated and heated through.
  5. Finish & serve
    • Sprinkle spring onions on top.
    • Serve hot, optionally with a squeeze of lime or a side of chili vinegar.

Mixed Dal Cheela (Protein Pancakes)

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

Time: 15 minutes | Calories: ~160 per cheela

Ingredients:

  • ½ cup mixed dal (moong, masoor, chana) soaked 4–5 hrs
  • 1 green chili, ginger, coriander, salt
  • Optional veggies: grated carrot or spinach

Instructions:

  1. Blend soaked dal with water into a batter.
  2. Add salt and veggies, cook like dosas on tawa.

💡 Protein-packed and very filling — great with mint chutney.

Egg White & Veggie Mug Omelette

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

Time: 3–4 minutes
Calories: ~180 per serving

Ingredients:

  • 3 egg whites
  • 2 tbsp chopped bell pepper
  • 1 tbsp spinach (chopped)
  • 1 tbsp onion (optional)
  • 1 tbsp low-fat cheese (optional)
  • Salt, pepper, and chili flakes

Instructions:

  1. Spray a microwave-safe mug with oil.
  2. Add all ingredients and whisk lightly.
  3. Microwave for 1 minute, stir, then cook another 30–60 seconds until firm.
  4. Eat straight from the mug!

💡 Quick protein hit for mornings or post-workout.

Singhara & Paneer Stir-Fry (Protein Boost)

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

Ingredients

  • Fresh singhara – 1 cup, halved
  • Paneer cubes – 1 cup
  • Capsicum – ½ cup, diced
  • Ghee or olive oil – 1 tbsp
  • Cumin seeds – ½ tsp
  • Crushed black pepper – ½ tsp
  • Salt or rock salt – to taste
  • Lemon juice – 1 tsp

Method

  1. Heat ghee, add cumin, then paneer cubes.
  2. Lightly brown paneer; add singhara and capsicum.
  3. Stir-fry for 5–6 minutes.
  4. Add salt, pepper, and lemon juice.
    ✅ Tasty, filling, and nutritious.

Singhara Stir-Fry Recipe (Water Chestnut Stir Fry)

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

🍽️ Servings:

2 people

⏱️ Time:

15 minutes total

🌰 Ingredients

IngredientQuantity
Fresh singhara (water chestnuts), peeled and halved2 cups
Ghee or oil1 tbsp
Cumin seeds½ tsp
Green chili, chopped1
Ginger, grated½ tsp
Rock salt (sendha namak) or regular saltto taste
Lemon juice1 tsp
Fresh coriander leaves, chopped1 tbsp

(Optional additions: diced bell peppers or carrots for color and crunch)

🔪 Instructions

  1. Prep: Peel and halve the singharas. If using raw chestnuts, rinse them well.
  2. Heat pan: Add ghee or oil to a kadhai or pan on medium flame.
  3. Temper: Add cumin seeds; let them splutter.
  4. Flavor: Add chopped green chili and grated ginger; sauté for 20–30 seconds.
  5. Add singhara: Toss in the halved water chestnuts. Stir-fry for 5–7 minutes — just until they turn slightly glossy but remain crunchy.
  6. Finish: Add salt and lemon juice. Stir well.
  7. Garnish: Sprinkle chopped coriander. Serve hot.

✅ Tip: Don’t overcook — singhara tastes best when it stays crisp.