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 Coconut Curd Salad at Home

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

🥥 Coconut Curd Salad

A refreshing, creamy salad made with coconut, curd and crunchy vegetables. It pairs beautifully with roti, dosa, cheela or a light meal.

Ingredients of Coconut Curd Salad

  • ½ cup thick curd
  • 2 tbsp fresh grated coconut
  • ½ cup cucumber, finely chopped
  • ¼ cup carrot, finely chopped or grated
  • 1 tbsp coriander, chopped
  • ½ green chilli, finely chopped
  • ¼ tsp roasted cumin powder
  • Salt to taste
  • A pinch of black pepper
  • ½ tsp lemon juice

Method

  1. Add thick curd to a bowl and whisk until smooth.
  2. Add grated coconut, cucumber, carrot, coriander and green chilli.
  3. Add roasted cumin powder, salt, black pepper and lemon juice.
  4. Mix everything gently.
  5. Refrigerate for 10–15 minutes before serving for the best flavour.

🌿 Healthy Tip

For a more filling and protein-rich version, use thick Greek yogurt or high-protein curd instead of regular curd.

⚡ Quick Advance Prep

Chop the cucumber, carrot and coriander in advance and refrigerate them separately. When ready to eat, simply mix them with curd and coconut.

How to Make Coconut Curd Salad at Home Read More »

How to make Soft & Spongy Suji Bun Dosa at Home

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

Soft & Spongy Suji Bun Dosa

A soft, fluffy and wholesome breakfast made with suji, curd and vegetables. You can make it either instantly or use natural fermentation for an even softer texture.

Version 1: Quick & Easy No-Eno Bun Dosa

Ingredients

  • 1 cup suji/rava
  • ½ cup thick curd
  • ¼–½ cup water, as required
  • 1 tbsp rice flour
  • 1 tbsp grated carrot
  • 1 tbsp finely chopped capsicum
  • 1 tbsp finely chopped onion
  • 1 tbsp coriander
  • 1 green chilli, finely chopped
  • ½ tsp grated ginger
  • ½ tsp cumin seeds
  • Salt to taste
  • 1 tsp oil for cooking

Method

  1. Add suji, rice flour, curd and salt to a bowl.
  2. Gradually add water and make a thick, smooth batter.
  3. Cover and rest for 30–40 minutes.
  4. Add the vegetables, ginger, chilli, coriander and cumin.
  5. Add a little water if needed. The batter should be thick like pancake batter.
  6. Heat a non-stick pan and lightly grease it.
  7. Pour a ladleful of batter and spread it slightly thicker than a regular dosa.
  8. Cover and cook on low-medium heat until the top is cooked and the bottom is golden.
  9. Flip gently and cook for another 1–2 minutes.

Result: Soft and fluffy inside with a lightly golden outside — without Eno or baking soda.

Version 2: Naturally Fermented Bun Dosa

This version takes a little more planning but gives a softer and naturally fermented texture.

Ingredients

Use the same ingredients as Version 1.

Method

  1. Mix suji, rice flour, curd and water into a thick batter.
  2. Cover and keep it in a warm place for 4–6 hours.
  3. Once slightly fermented, gently mix the batter.
  4. Add the vegetables, spices, coriander and salt.
  5. Adjust the consistency with a little water.
  6. Cook thickly on a lightly greased pan, covered, over low-medium heat.
  7. Flip once the base is golden and the top is cooked.

Tip: If your kitchen is cool, fermentation may take longer. Slightly sour curd works particularly well.

⚡ Quick Advance-Prep Tips

Night-before prep:
Mix suji + curd + water + salt and refrigerate overnight. In the morning, add vegetables and adjust the consistency before cooking.

Vegetable prep:
Chop carrot, capsicum, onion, coriander and chilli together and store in an airtight container for 2–3 days.

Batch batter:
Prepare the basic suji-curd batter in advance and refrigerate. Add fresh vegetables just before cooking.

For an extra-soft texture:
Don’t make the batter watery and don’t spread the dosa too thin. A thick dosa + covered cooking + low-medium heat gives the best bun-dosa texture.

Healthy Serving Options

Serve with:

  • Mint-coriander chutney
  • Vegetable sambar
  • Fresh curd
  • Coconut chutney in a controlled portion

Best for busy mornings: Keep the basic batter ready overnight and simply add vegetables and cook fresh in the morning.

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How to Make Banana Caramelised Protein Bowl

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🍌 Caramelised Banana Protein Bowl | Easy High-Protein Breakfast

Looking for an easy, healthy and protein-rich breakfast for weight loss? Try this delicious Caramelised Banana Protein Bowl made with Greek yogurt, soaked chia seeds, fresh blueberries, nuts and seeds.

It is creamy, naturally sweet, crunchy and super easy to prepare

🥣 Ingredients

  • 150 g Greek yogurt
  • 10 g chia seeds, soaked
  • 50 g red banana, sliced
  • ½ tbsp cinnamon powder
  • ½ tbsp honey
  • 20 g blueberries
  • 5 g sunflower seeds
  • 5 g pumpkin seeds
  • 4 almonds, chopped

👩‍🍳 How to Make Caramelised Banana Protein Bowl

1. Soak the Chia Seeds

Soak 10 g chia seeds in a little water for 15–20 minutes, or until they become soft and gel-like.

2. Make the Caramelised Banana 🍌

Heat a pan on low flame. Add sliced banana, honey and cinnamon powder.

Cook for 2–3 minutes, gently mixing until the banana becomes soft and lightly caramelised.

3. Prepare the Protein Base 🥣

Add Greek yogurt to a bowl and mix in the soaked chia seeds.

4. Build Your Bowl ✨

Add the warm caramelised banana and fresh blueberries over the Greek yogurt.

5. Add the Crunch 🌻

Top with chopped almonds, sunflower seeds and pumpkin seeds.

💚 Why You’ll Love This Healthy Breakfast

  • High in protein
  • Contains healthy fats and seeds
  • Chia seeds provide fibre
  • Naturally sweet and satisfying
  • Quick and easy to prepare
  • Great option for a weight-loss breakfast
  • No complicated cooking required

🌟 Easy Tip

For a lower-calorie version, reduce the honey or skip it if your banana is naturally sweet enough.

Creamy Greek yogurt + caramelised banana + soaked chia seeds + crunchy nuts and seeds = a delicious high-protein breakfast bowl!

Your creamy, crunchy and protein-rich bowl is ready to enjoy! 💛

Perfect for busy mornings when you want a quick, filling and nutritious breakfast without spending much time in the kitchen.

https://www.instagram.com/reel/Dc3EhB4T4-Y/?stkn=N2hnajdseGZrOHN2

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How to Make Paneer Bhurji Rice with Cucumber Raita at Home

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

🍚 Paneer Bhurji Rice with Cucumber Raita

A simple, tasty and filling meal made with paneer, rice, veggies and refreshing cucumber raita.

🧀 For Paneer Bhurji Rice

Ingredients

  • Paneer – homemade or market-bought
  • 2–3 tbsp curd
  • 1 tbsp oil
  • 1 tsp jeera
  • 2 tbsp chopped ginger, garlic & green chilli
  • 1 onion, thinly sliced
  • 1 tomato, thinly sliced
  • ½ tsp haldi
  • 1 tsp red chilli powder
  • ½ tsp coriander powder
  • 1 tsp pav bhaji masala
  • Salt as needed
  • 100 g spinach, finely chopped
  • Cooked rice as needed

🥛 Option 1: Homemade Paneer

  1. Boil 1 litre milk.
  2. Add lemon juice or vinegar little by little until the milk curdles.
  3. Strain it using a clean cloth.
  4. Wash and squeeze out the extra water.
  5. Your homemade paneer is ready!
  6. Crumble the paneer and mix it with 2–3 tbsp curd.

🛒 Option 2: Market-Bought Paneer

  • Use ready-made paneer from the market.
  • Crumble it with your hands or grate it.
  • Mix it with 2–3 tbsp curd and keep aside.

🍳 Making the Paneer Bhurji Rice

  1. Heat oil in a pan and add jeera.
  2. Add ginger, garlic and green chilli. Sauté for a few seconds.
  3. Add onion and tomato. Cook until soft.
  4. Add haldi, chilli powder, coriander powder, pav bhaji masala and salt.
  5. Add a little water and cook until the masala becomes soft.
  6. Add chopped spinach and cook for 1–2 minutes.
  7. Add the paneer-curd mixture and mix well.
  8. Cook for another 2–3 minutes.
  9. Add cooked rice and gently mix everything together.
  10. Finish with lemon juice, fresh coriander and a little kasuri methi.

🥒 Easy Cucumber Raita

Ingredients

  • 1 cup curd
  • 1 grated cucumber
  • 1 green chilli, finely chopped
  • ½–1 tsp jeera powder
  • ½ tsp black salt
  • Salt as needed
  • Little water, if required

Method

  1. Whisk the curd until smooth.
  2. Add a little water if needed.
  3. Add grated cucumber, green chilli, jeera powder, black salt and salt.
  4. Mix well and garnish with fresh coriander.

💚 Serve & Enjoy!

Serve hot Paneer Bhurji Rice with chilled Cucumber Raita for an easy, wholesome and delicious meal.

This version makes it clear that both homemade and market paneer can be used, without making the recipe complicated.

How to Make Paneer Bhurji Rice with Cucumber Raita at Home Read More »

How to Make High-Protein Mutter Paneer Cheela Wrap

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

Mutter Paneer Chilla Wrap A healthy and filling roll made with a peas & paneer wrap, crunchy vegetables, and your choice of sauce.

Ingredients of Mutter Paneer Chilla Wrap

For the Mutter Paneer Chilla Wrap

  • Green peas – boiled
  • Paneer
  • Besan – for binding
  • Ginger
  • Green chilli
  • Cumin powder
  • Red chilli powder
  • Black pepper
  • Chaat masala
  • Salt
  • Water, as required

For the Vegetable Filling

  • Cabbage – finely shredded
  • Carrot – grated
  • Capsicum – thinly sliced
  • Onion – thinly sliced
  • Black pepper
  • Chaat masala
  • Lemon juice
  • Salt

For the Sauce – Choose Any One

Option 1: Homemade Yogurt Sauce

  • Thick hung curd/Greek yogurt
  • Grated garlic
  • Coriander or mint
  • Chilli flakes
  • Black pepper
  • Lemon juice
  • Salt

Option 2: Ready-Made Sauce

  • Mint chutney
  • Green chutney
  • Chilli-garlic sauce
  • Sandwich sauce

Option 3: Mayonnaise

  • Regular mayonnaise
  • Light mayonnaise
  • Eggless mayonnaise

Method to Make Mutter Paneer Chilla Wrap at Home

1. Make the wrap batter
Blend boiled peas, paneer, ginger and green chilli into a smooth paste. Add besan, cumin powder, red chilli powder, black pepper, chaat masala and salt. Mix into a thick, spreadable batter.

2. Cook the wrap
Heat a non-stick tawa and lightly grease it. Spread the batter thinly like a cheela. Cook until golden and easy to release. Flip and cook the other side.

3. Prepare the vegetables
Mix cabbage, carrot, capsicum and onion with black pepper, chaat masala, lemon juice and salt. Keep them crunchy.

4. Assemble
Place the Mutter Paneer wrap on a plate. Spread your chosen sauce over it. Add the crunchy vegetables and roll tightly.

5. Make it crisp
Toast the roll on a tawa from both sides until lightly golden and crisp.

💡 Advanced Prep

The Mutter Paneer batter and homemade sauce can be prepared in advance and refrigerated. Keep the vegetables separately and assemble the roll fresh.

https://www.instagram.com/reel/DcskxPsCM9j/?igsi=a25rdWFhN2U4cWZk

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Idhal Kadhi

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🌿 Idhal Kadhi

Ingredients of Idhai Kadhi

For the Idhal Rolls

  • 8–10 kochai (colocasia) leaves
  • 1 cup urad dal, soaked for 4–5 hours
  • 1–2 green chillies
  • 1-inch ginger
  • 3–4 garlic cloves
  • ½ tsp turmeric
  • 1 tsp red chilli powder
  • 1 tsp coriander powder
  • ½ tsp cumin powder
  • ½ tsp ajwain
  • Salt to taste
  • 1–2 tbsp water, as needed

For the Kadhi

  • 2 tomatoes, finely chopped or pureed
  • 1 cup curd
  • 1–1½ tbsp besan
  • 2–3 garlic cloves, chopped
  • ½ tsp cumin
  • ½ tsp mustard seeds
  • 1–2 dry red chillies
  • ½ tsp turmeric
  • ½–1 tsp red chilli powder
  • ½ tsp coriander powder
  • Salt to taste
  • 2–3 cups water
  • 1 tbsp oil

Method to make idhai kadhi

1. Prepare the urad dal paste

  1. Drain the soaked urad dal.
  2. Grind it with green chilli, ginger, garlic and a little water into a thick, smooth paste.
  3. Add turmeric, chilli powder, coriander powder, cumin powder, ajwain and salt.
  4. Mix well.

2. Make the kochai rolls

  1. Wash the kochai leaves thoroughly and pat them dry.
  2. Place one leaf flat, with the vein side facing up.
  3. Spread a thin layer of the urad dal-spice paste evenly over the leaf.
  4. Place another leaf on top and repeat the process.
  5. Roll the leaves tightly from one end to the other, tucking the sides in as you roll.
  6. Steam the rolls for 20–25 minutes, or until the dal mixture is completely cooked.
  7. Allow them to cool slightly, then cut into bite-sized slices.

3. Fry the Idhal pieces

  1. Heat a little oil in a pan.
  2. Shallow-fry or deep-fry the sliced rolls until they become golden and crisp on the outside.
  3. Keep them aside.

4. Prepare the tomato kadhi

  1. Whisk curd and besan together until completely smooth.
  2. Add turmeric, chilli powder, coriander powder, salt and water. Mix well.
  3. Heat oil and add mustard seeds and cumin.
  4. Add dry red chillies and chopped garlic.
  5. Add the tomatoes and cook until soft and the oil begins to separate.
  6. Lower the flame and add the prepared curd-besan mixture.
  7. Stir continuously while bringing it to a gentle boil so the curd does not split.
  8. Simmer for 8–10 minutes, adding water if needed to get a medium-thick kadhi consistency.

5. Add the Idhal

  • Gently add the fried kochai rolls to the hot kadhi.
  • Simmer for 2–3 minutes so the rolls absorb the flavour while still retaining some texture.
  • Turn off the heat and let it rest for 5 minutes before serving.

🌿 Serving

Serve hot with steamed rice, jeera rice or roti. The combination of tangy tomato kadhi + spicy urad dal kochai rolls makes this a delicious traditional-style meal.

https://www.instagram.com/reel/Dcd5krKSgda/?igsi=MWk3NDlkY2k0ejR0aw==

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Suji–Rice Idli Sandwich

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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.

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Vegetable and Paneer Pasta

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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.

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How to Make Paneer Reshmi Kebab

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Paneer Reshmi Kebab

Makes: 6–8 small kebabs

Ingredients of Paneer Reshmi Kebab

  • 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.

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Cheesy Garlic Bhaji with Pav

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🧄🌿 Garlic Leaves Palak with Cheese & Pav

Serves: 1

Ingredients of Cheesy Garlic Bhaji with Pav

  • 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 og Making Cheesy Garlic Bhaji with Pav at home

  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.

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