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.

 

Healthy Chickpea Paneer Sandwich

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

🧾 Ingredients (Makes 2 sandwiches)

For the filling:

  • 1/2 cup cooked chickpeas (or canned, rinsed & drained)
  • 1/2 cup crumbled paneer (low-fat if preferred)
  • 2 tbsp Greek yogurt or hung curd (for creaminess)
  • 1 tbsp lemon juice
  • 1 small onion, finely chopped
  • 1 small tomato, finely chopped (remove seeds for less sogginess)
  • 1 green chili (optional), finely chopped
  • Handful of coriander (cilantro) leaves, chopped
  • 1/4 tsp cumin powder
  • 1/4 tsp chaat masala (optional)
  • Salt and black pepper to taste

For the sandwich:

  • 4 slices of whole grain or multigrain bread
  • A few spinach or lettuce leaves
  • Optional: olive oil or butter (very light, if toasting)

🥄 Instructions

  1. Mash & Mix Filling:
    • Lightly mash the chickpeas in a bowl (keep some texture).
    • Add crumbled paneer, Greek yogurt, lemon juice, chopped onion, tomato, chili, coriander, and spices.
    • Mix everything until well combined.
  2. Assemble:
    • Place spinach or lettuce on one slice of bread.
    • Spoon the chickpea-paneer mixture over it.
    • Top with another slice of bread.
  3. Serve Options:
    • Cold: Slice and serve immediately as a refreshing sandwich.
    • Toasted: Lightly brush outside of bread with olive oil or ghee and toast on a pan until golden brown.

✅ Why It’s Healthy

  • High in plant & dairy protein (chickpeas + paneer)
  • Good fiber from whole grain bread & legumes
  • Low in saturated fat (especially if using low-fat paneer & yogurt)
  • No mayo or heavy sauces

🥪 Variations

  • Add grated carrot or cucumber for extra crunch
  • Use hummus instead of yogurt for a vegan version (replace paneer with tofu)
  • Add a sprinkle of flax seeds or sunflower seeds for a nutrition boost

Clear Vegetable Soup (Indian Style) – 1 Serving

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

✅ Ingredients:

  • 1 tsp oil or ghee
  • 1 garlic clove – finely chopped
  • 1/2 inch ginger – finely chopped or grated
  • 1 small green chili – finely chopped (optional)
  • 2 tbsp onion – finely chopped
  • 2–3 tbsp carrot – finely chopped
  • 2 tbsp cabbage – shredded
  • 2 tbsp capsicum (bell pepper) – finely chopped
  • 2 tbsp beans or peas – optional
  • 1.5 cups water or vegetable stock
  • Salt – to taste
  • Black pepper – to taste
  • 1/4 tsp soy sauce (optional)
  • 1/4 tsp lemon juice or a pinch of chaat masala – for a tangy touch
  • Fresh coriander – chopped, for garnish

🔪 Instructions:

  1. Heat oil or ghee in a small saucepan.
  2. Add ginger, garlic, and green chili. Sauté for 30 seconds.
  3. Add onions and sauté till translucent.
  4. Add all the chopped vegetables and stir-fry for 2–3 minutes on medium heat.
  5. Pour in 1.5 cups water or stock.
  6. Add salt and pepper to taste. Let it simmer for 5–7 minutes until the vegetables are just cooked (still slightly crunchy).
  7. Add soy sauce if using. Simmer another 1–2 minutes.
  8. Turn off the heat. Add lemon juice or chaat masala.
  9. Garnish with fresh coriander leaves.

🍽️ Serve hot!

Enjoy it as a light meal, appetizer, or side dish.

Would you like a thicker version or want to add noodles or moong dal for extra nutrition?

Vegetable Salad

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

Indian-Style Veg Salad (Kachumber Salad)

Ingredients (Serves 2-3):

  • 1 cucumber – finely chopped
  • 1-2 tomatoes – finely chopped
  • 1 small onion – finely chopped
  • 1 carrot – grated or finely chopped
  • 1 green chili – finely chopped (optional, for spice)
  • 1 tbsp fresh coriander leaves – chopped
  • Juice of 1 lemon
  • Salt – to taste
  • 1/2 tsp black pepper
  • 1/2 tsp chaat masala
  • 1/4 tsp roasted cumin powder (jeera powder)

Optional Add-Ins:

  • Boiled moong sprouts or kala chana
  • Pomegranate seeds (for sweetness)
  • Grated beetroot (for color and nutrition)

🥄 Instructions:

  1. Chop all the vegetables finely and place them in a mixing bowl.
  2. Add salt, black pepper, chaat masala, and roasted cumin powder.
  3. Squeeze in the lemon juice and mix everything well.
  4. Garnish with fresh coriander leaves.
  5. Serve immediately as a side dish or light snack.

✅ Tips for Authentic Flavor:

  • If onions are strong, soak them in cold water for 10 minutes and drain before mixing.
  • Use desi cucumber (kheera) and firm tomatoes for better texture.
  • Add a dash of mustard oil for a Bengali-style twist.

21-Day Anti-Inflammatory Challenge: Drink Recipe

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


21-Day Anti-Inflammatory Challenge: Two Powerful Drink Options

Start each morning with these anti-inflammatory drinks to reduce inflammation, improve digestion, and boost immunity — choose your version with or without orange juice 🍊

💛 Recipe 1: Classic Anti-Inflammatory Drink
🌿 Ingredients

🧡 Option 1 – Pre-Made Blend (Lasts 4 Days in Fridge):

Turmeric powder or raw turmeric – ½ cup chopped / 2 tbsp powder

Ginger root – ½ cup chopped (or 2–3 inch piece)

Kalonji seeds (black cumin) – 2 tbsp

Whole black peppercorns – 1 tbsp

MCT oil / cold-pressed coconut oil / desi ghee – ¼ cup

💛 Option 2 – Fresh Daily Mix:

2–3 small pieces ginger

2–3 small pieces raw turmeric or ½ tsp turmeric powder

4–5 black pepper kernels

½–1 tsp MCT oil, coconut oil, or desi ghee

🔥 Instructions

For Pre-Made Blend:

Lightly roast turmeric, ginger, kalonji, and pepper on low heat (3–4 min).

Cool, blend to a paste, and mix in oil or ghee.

Store in a sealed jar (refrigerate up to 4 days).

For Fresh Mix:

Crush or lightly heat the ingredients.

Add oil/ghee and mix well.

Stain into 1 cup of lukewarm water and drink immediately.

💧 How to Use

Take 1 spoon of the refrigerated paste or make your fresh mix.

Mix into a cup of lukewarm water, stir thoroughly, and drink on an empty stomach.

🍊 Recipe 2: Citrus Anti-Inflammatory Drink (With Orange Juice)
🌿 Ingredients (Choose One Preparation Style)

🧡 Option 1 – Pre-Made Orange Blend (Lasts 3–4 Days in Fridge):

Turmeric powder or raw turmeric – ½ cup chopped / 2 tbsp powder

Ginger root – ½ cup chopped (or 2–3 inch piece)

Black peppercorns – 1 tbsp

(Optional) Kalonji seeds – 1 tbsp

MCT oil / cold-pressed coconut oil / desi ghee – ¼ cup

Fresh orange juice and Lemon juice – Add only at the time of drinking, not while storing

💛 Option 2 – Fresh Daily Citrus Mix:

Juice of 1 fresh orange (about ½ cup)

Lemon juice 1tbsp

½ tsp turmeric powder or a small piece of raw turmeric

½ inch ginger grated (or ½ tsp powder)

A pinch of black pepper (3–4 kernels crushed)

½ tsp MCT oil, coconut oil, or desi ghee

🔥 Instructions

For Pre-Made Orange Blend:

Lightly roast turmeric, ginger, and pepper on low heat (3–4 min).

Blend into a paste and mix in oil/ghee.

Store in a jar (refrigerate up to 4 days).

When ready to drink — take 1 spoon of paste and mix it into ½ cup fresh orange juice + ½ cup lukewarm water. Stir well.

For Fresh Daily Citrus Mix:

Mix all ingredients directly into orange juice.

Strain well

Stir or blend lightly until well combined.

Drink immediately — do not heat.

💧 How to Use

Take 1 spoon of the orange pre-made paste or make the fresh mix.

Stir into orange juice (room temperature or slightly lukewarm).

Drink every morning on an empty stomach.

💡 Why These Work
Ingredient Benefit
Turmeric Curcumin reduces inflammation & supports healing
Ginger Aids digestion & relieves bloating
Kalonji Strengthens immunity & hormone balance
Black Pepper Boosts turmeric absorption
Oil / Ghee Enhances nutrient uptake
Orange Juice Adds Vitamin C for glowing skin & improved absorption

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 Whole Wheat Burger

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

🌱 Healthy Indian-Style Whole Wheat Burger

📝 Ingredients

For the Patty (choose one):

Option 1: Chickpea (Chana) Patty

  • 1 cup cooked chickpeas (or canned, drained)
  • 1 boiled potato (medium)
  • 1 green chili (optional, finely chopped)
  • 1 tsp grated ginger
  • 1/2 tsp cumin powder
  • 1/2 tsp chaat masala
  • 1/2 tsp garam masala
  • Salt to taste
  • 1-2 tbsp oats or whole wheat flour (as a binder)
  • Fresh coriander leaves, chopped

Option 2: Mixed Vegetable Patty

  • 1/2 cup grated carrot
  • 1/2 cup grated beetroot
  • 1/2 cup boiled peas or corn
  • 1 boiled potato
  • Same spices as above
  • 1–2 tbsp oats or flour to bind

For Assembly:

  • Whole wheat burger buns
  • Onion slices
  • Tomato slices
  • Lettuce or spinach leaves
  • Cucumber slices
  • Low-fat yogurt or hung curd
  • Mint chutney or coriander chutney
  • A dash of lemon juice
  • Optional: Low-fat cheese slice or paneer slice

🍳 Instructions

1. Make the Patty

  • Mash all patty ingredients together in a bowl.
  • Shape into burger-sized round patties.
  • Lightly pan-fry with minimal oil on a non-stick pan until golden brown on both sides. You can also bake or air-fry for healthier results.

2. Prepare Chutney Sauce

  • Mix 2 tbsp hung curd or Greek yogurt with 1 tbsp green chutney.
  • Add a pinch of salt and lemon juice.
  • This acts as a flavorful and creamy low-fat spread.

3. Toast the Buns

  • Slice the whole wheat burger buns.
  • Lightly toast on a pan with just a hint of ghee or oil (optional).

4. Assemble the Burger

  • Spread chutney-yogurt sauce on both halves of the bun.
  • Place lettuce/spinach on the bottom.
  • Add the patty.
  • Top with onion, tomato, and cucumber slices.
  • Add a paneer or cheese slice if using.
  • Cover with the top bun.

🥗 Optional Healthy Add-Ons

  • Sprinkle roasted flax seeds or sesame seeds for crunch.
  • Add avocado slices for healthy fat.
  • Replace potato in the patty with sweet potato for a twist.

🧠 Tips for Keeping it Healthy

  • Avoid mayo or heavy sauces — yogurt chutney is your friend!
  • Grill or bake instead of frying patties.
  • Use whole wheat buns, or try multigrain or homemade ones.

21-Day Anti-Inflammatory Challenge: Daily Drink Recipe

By / Fitpiq Team, Health Tips, Healthy Recipes

Start each day with this potent anti-inflammatory drink to support your body’s natural healing processes, reduce inflammation, and boost overall vitality.

✨ Anti-Inflammatory Drink Recipe
🌿 Ingredients:

Raw turmeric root – ½ cup (chopped)

Raw ginger root – ½ cup (chopped)

Kalonji seeds (black cumin) – 2 tablespoons

Whole black peppercorns – 1 tablespoon

MCT oil or cold-pressed coconut oil – as needed (approx. ¼ cup)

🔥 Instructions:

Dry Roast:

In a dry pan (no oil), roast the chopped turmeric, ginger, kalonji seeds, and black peppercorns on low heat for 3–5 minutes.

Stir frequently to avoid burning. You should start to smell the rich, earthy aroma.

Cool & Blend:

Let the roasted ingredients cool completely.

Blend into a fine powder using a high-speed blender or spice grinder.

Make the Concoction:

In a bowl, mix the powdered blend with MCT oil or coconut oil until it forms a thick paste. Adjust oil amount for desired consistency.

Freeze in Ice Cubes:

Spoon the mixture into an ice cube tray (preferably silicone for easy removal).

Freeze until solid.

Store cubes in a sealed container in the freezer.

💧 How to Use:

Daily Dose: Drop 1 cube into a cup of lukewarm water (not boiling).

Stir well and drink on an empty stomach in the morning.

💡 Why This Works:

Each ingredient is a natural anti-inflammatory powerhouse:

Turmeric – Contains curcumin, a potent anti-inflammatory and antioxidant.

Ginger – Reduces inflammation and supports digestion.

Kalonji (Black Cumin) – Known for immune-boosting and anti-inflammatory effects.

Black Pepper – Enhances absorption of curcumin by up to 2000%.

MCT/Coconut Oil – Helps deliver fat-soluble nutrients and supports brain & metabolic health.

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

How to make Chicken Vegetable soup

By / Health Tips, Healthy Recipes, Soups

🍲 Healthy Indian Chicken Vegetable Soup

📝 Ingredients:

For Chicken:

  • 200–250g boneless chicken (preferably breast or thigh)
  • ½ tsp turmeric
  • Salt to taste
  • Water to boil

Vegetables (adjust as per preference):

  • 1 small carrot – chopped
  • ½ cup cabbage – shredded
  • ½ cup green beans – chopped
  • ½ small capsicum – chopped (optional)
  • ¼ cup green peas (fresh/frozen)
  • 1 tomato – finely chopped
  • 1 small onion – chopped
  • 1–2 garlic cloves – minced
  • ½ inch ginger – grated

Spices:

  • ½ tsp cumin seeds
  • ¼ tsp turmeric powder
  • ½ tsp black pepper (adjust to taste)
  • Salt to taste
  • ½ tsp garam masala (optional)
  • ½ tsp coriander powder (optional)

Other:

  • 1 tsp olive oil or ghee
  • 3–4 cups water or homemade chicken stock
  • Chopped fresh coriander
  • Lemon juice (for serving)

👨‍🍳 Instructions:

🔹 1. Boil the Chicken:

  • In a pot, add chicken, a pinch of turmeric, salt, and 2 cups water.
  • Boil for 10–12 minutes or until cooked.
  • Remove chicken, shred it, and reserve the stock.

🔹 2. Sauté the Base:

  • In another pot, heat oil or ghee.
  • Add cumin seeds. Let them splutter.
  • Add ginger, garlic, and onion. Sauté until soft and golden.
  • Add tomato and cook until mushy.

🔹 3. Add Veggies & Spices:

  • Add chopped veggies and sauté for 2–3 minutes.
  • Add turmeric, pepper, coriander powder, and a little salt. Mix well.

🔹 4. Add Stock & Simmer:

  • Add the reserved chicken stock and 1–2 more cups water if needed.
  • Bring to a boil. Cover and simmer for 10–15 minutes until veggies are tender.

🔹 5. Add Chicken & Finish:

  • Add shredded chicken and garam masala (if using).
  • Simmer for another 3–5 minutes.
  • Adjust seasoning, then turn off the heat.

🔹 6. Garnish & Serve:

  • Add chopped coriander and a squeeze of lemon juice before serving.

✅ Tips for Health Boost:

  • For weight loss: Use lean breast meat and skip ghee; stick to olive oil.
  • For immunity: Add a pinch of black pepper + a little turmeric.
  • Add protein & fiber: Toss in a few soaked lentils or moong dal while boiling chicken.
  • Meal prep? Make a big batch and refrigerate for 2–3 days.

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).