healthy breakfast

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 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.

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 Sabudana Dosa

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

🌿 Sabudana Dosa Recipe (Perfect for Vrat/Fasting)

Crispy, light, and nutritious dosa made with sabudana, peanuts, and makhana — great for Navratri or any fasting days.

✅ Ingredients:

For the Dosa Batter:

  • 1 cup sabudana (sago pearls)
  • ½ cup peanuts
  • ¼ cup makhana
  • ½ tsp sendha namak (rock salt/vrat salt)
  • ½ tbsp black pepper powder
  • 1 tbsp ginger, finely chopped
  • 1-2 green chilies, finely chopped
  • 2 tbsp fresh coriander, chopped
  • 2 boiled potatoes, mashed
  • 2 tbsp curd/yogurt (optional, for slight tang)
  • Water – as needed

For the Dosa Topping (optional):

  • 2 tbsp of the leftover peanut + makhana powder

🥣 Instructions:

Step 1: Roast & Prepare Sabudana Powder

  1. In a dry pan, roast 1 cup sabudana on medium flame for 3–4 minutes.
  2. Roast until it starts to pop slightly or you hear crackling sounds.
  3. Let it cool completely, then grind into a fine powder using a mixer/grinder. Set aside.

Step 2: Prepare Peanut-Makhana Powder

  1. In the same pan, dry roast ½ cup peanuts and ¼ cup makhana on medium flame until golden and aromatic.
  2. Let them cool, then remove peanut skins.
  3. Grind both into a fine powder. Divide into two parts:
    • Half will go into the batter.
    • Half will be used for chutney or as a topping.

Step 3: Prepare Potato Mixture

  1. Mash 2 boiled potatoes, put them in a mixer jar.
  2. Add 1 cup water and blend into a smooth paste.

Step 4: Make the Dosa Batter

  1. In a large bowl, combine:
    • Ground sabudana powder
    • Half of the peanut-makhana powder
    • Mashed potato paste
    • ½ tsp sendha namak
    • ½ tbsp black pepper powder
    • Finely chopped ginger, green chilies, and coriander
    • 2 tbsp curd (optional)
  2. Gradually add water to make a smooth, flowing batter like regular dosa batter.
  3. Let it rest for 10–15 minutes if time allows.

🔥 Cooking the Dosa

  1. Heat a non-stick dosa pan or tawa on medium heat.
  2. Sprinkle some water to check heat; wipe clean.
  3. Pour a ladleful of batter and spread evenly – don’t make it too thick.
  4. Optionally, sprinkle some of the leftover peanut-makhana powder on top for crunch.
  5. Cook on medium flame for 3–4 minutes or until the bottom is golden and edges lift.
  6. No need to flip. Remove and serve hot.

🥥 Coconut-Peanut Chutney

Ingredients:

  • ½ cup fresh grated coconut
  • 2 tbsp roasted peanuts and Makhana Powder
  • 1 green chili
  • Small piece of ginger
  • Sendha namak – to taste
  • Few curry leaves (optional)
  • Water – as needed

Method:

  1. Blend all ingredients together into a smooth chutney.
  2. Adjust water to get your desired consistency.
  3. For tadka (optional during non-fasting): Heat ghee, add cumin, curry leaves, and pour over chutney.

✅ Tips:

  • The dosa may take a little longer to cook than regular dosa. Be patient and keep the flame medium.
  • If batter thickens over time, add a little more water.
  • You can skip curd for a completely vegan/strict vrat version.

How to make Tomato Peanut Rice

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

Tomato Peanut Rice

This is a flavorful South Indian-style rice dish made with tomato-beetroot puree, spices, and sautéed vegetables. Perfect for lunch or dinner!

Ingredients

For Tomato Peanut Rice Base:

  • 3 large tomatoes (cut into big pieces)
  • A small piece of beetroot
  • 1 cup rice
  • 1.45 cups water
  • Salt to taste
  • 1 tbsp butter

For the Tempering (Tadka):

  • 2 tsp oil
  • 2 tbsp peanuts
  • 1 tbsp urad dal (split black gram)
  • 1 tbsp chana dal (split Bengal gram)
  • 1 tsp mustard seeds (rai)
  • 2 green chilies (big, slit or roughly chopped)
  • 10–12 curry leaves
  • 1 dry red chili (broken)
  • 1 onion (sliced)
  • 5–6 beans (chopped)
  • 1 small carrot (chopped)
  • 1 tbsp ginger-garlic paste
  • ½ tsp red chili powder
  • 1 tbsp sambar powder
  • ¼ tsp turmeric powder
  • Salt to taste

For Garnish:

  • Chopped fresh coriander leaves
  • ½ lemon (juice)

Instructions

Step 1: Prepare the Tomato Peanut Rice

  1. In a blender, add the chopped tomatoes and a small piece of beetroot. Blend into a smooth puree.
  2. Rinse 1 cup of rice thoroughly in water.
  3. In a pan, add the rinsed rice.
  4. Pour in the prepared tomato-beetroot puree and 1.45 cups of water.
  5. Add salt to taste and bring it to a boil.
  6. Once it starts boiling, reduce the heat to medium.
  7. After 5 minutes, stir the rice gently.
  8. Let it cook for a total of 7–8 minutes or until the rice is cooked and the water is absorbed.
  9. Add 1 tbsp of butter, mix well, cover the lid, and turn off the flame. Let it sit covered.

Step 2: Prepare the Tempering with Vegetables

  1. In a separate pan, heat 2 tsp of oil.
  2. Add peanuts and roast them until they’re golden.
  3. Add urad dal and chana dal. Let them turn slightly golden.
  4. Add mustard seeds and let them crackle.
  5. Add green chilies, curry leaves, and the broken dry red chili. Sauté for a few seconds.
  6. Add sliced onions and cook until light golden brown.
  7. Add chopped beans and carrots. Sauté for 2–3 minutes.
  8. Add ginger-garlic paste. Cook for a minute until the raw smell goes away.
  9. Add red chili powder, sambar powder, turmeric, and salt. Mix well and cook for another 2–3 minutes until the vegetables are tender and spices are well cooked.

Step 3: Combine Everything

  1. Add the cooked tomato rice to the pan with the tempered vegetables.
  2. Mix gently but thoroughly so that everything is well combined.
  3. Garnish with chopped coriander leaves and squeeze in half a lemon.
  4. Mix again and serve hot.

Serving Suggestion:

Enjoy with curd, raita, papad, or as-is for a spicy, tangy, and wholesome meal!

How to make Soya Pav Bhaji

By / Breakfast Recipes, Fitpiq Team, Healthy Breakfast Recipes, Protein Rich Recipes

🥘 Healthy Indian-Style Soya Pav Bhaji

✅ Ingredients:

  • 1 cup soya granules (soaked in hot water for 10 mins, then drained)
  • 2 medium potatoes (boiled & mashed)
  • 1 cup cauliflower florets (boiled)
  • 1/2 cup green peas (boiled)
  • 1 large onion (finely chopped)
  • 2 tomatoes (pureed)
  • 1 capsicum (finely chopped)
  • 2 tsp pav bhaji masala
  • 1 tsp ginger-garlic paste
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • 1 tbsp oil (olive or mustard oil for health)
  • Salt to taste
  • Fresh coriander leaves (chopped)
  • Whole wheat pav buns (toasted)
  • Lemon wedges (for serving)

🔥 Instructions:

  1. Prepare the base:
    Heat oil in a pan. Add chopped onions and sauté till translucent.
  2. Add flavor:
    Mix in ginger-garlic paste and capsicum. Cook for 2 minutes.
  3. Spices & tomatoes:
    Add tomato puree, turmeric, chili powder, and pav bhaji masala. Cook till oil separates.
  4. Add veggies & soya:
    Stir in mashed potatoes, cauliflower, peas, and soaked soya granules.
  5. Mash & simmer:
    Mash the mixture well using a masher. Add water if needed for consistency. Simmer for 5–7 minutes.
  6. Garnish & serve:
    Top with fresh coriander. Serve hot with lemon wedges and toasted whole wheat pav.

🥗 Health Tips:

  • Use less oil and whole wheat pav for a healthier version.
  • Soya adds protein and fiber to the traditional recipe.

How to make Paneer Broccoli Stir Fry Wrap

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

🌯 Paneer Broccoli Stir-Fry Wrap

🧀🥦 Ingredients:

For the filling:

  • 1 cup paneer (cubed or crumbled)
  • 1 cup broccoli florets (small)
  • 1 small onion (sliced)
  • 1 bell pepper (optional, sliced)
  • 2–3 garlic cloves (chopped)
  • 1/2 tsp chili flakes or green chili (optional)
  • 1/2 tsp black pepper
  • 1/4 tsp turmeric
  • 1/2 tsp cumin or garam masala
  • Salt to taste
  • 1–2 tsp olive oil or ghee
  • Lemon juice or chaat masala (for zing)
  • Fresh coriander (chopped)

For the wrap:

  • 2 whole wheat rotis / tortillas / millet wraps
  • Green chutney or hummus or yogurt spread (optional)

🔥 Instructions:

  1. Steam or blanch broccoli for 2 mins if you prefer it softer.
  2. Heat oil in a pan, sauté garlic, onion, and bell pepper for a minute.
  3. Add broccoli, cook on high flame for 2–3 mins.
  4. Add paneer, spices, and salt. Stir-fry everything until well coated and slightly golden.
  5. Finish with lemon juice or chaat masala and fresh coriander.

🌯 Assemble the Wrap:

  1. Warm your roti/tortilla.
  2. Spread green chutney, hummus, or curd if using.
  3. Add the paneer-broccoli filling.
  4. Roll tightly into a wrap. Grill or toast lightly if desired.

✅ Healthy tip: Use multigrain/millet wraps, or even lettuce cups for a low-carb version.
🥗 Serve with yogurt dip or mint chutney.

How to make Egg Bajra Upma

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

🥚🌾 Egg & Bajra Upma

(High-protein, fiber-rich breakfast or lunch option)

Ingredients:

  • 1/2 cup bajra (pearl millet) – soaked overnight & drained (or use bajra flour or pre-cooked bajra)
  • 2 eggs
  • 1 small onion (chopped)
  • 1 green chili (chopped)
  • 1/2 tsp ginger (grated)
  • 1/4 tsp mustard seeds
  • 1/4 tsp cumin seeds
  • 1/4 tsp turmeric
  • Curry leaves (optional)
  • Salt to taste
  • 1 tsp oil or ghee
  • Chopped coriander (for garnish)
  • Lemon juice (optional)

Instructions:

  1. Cook bajra: Pressure cook soaked bajra with water (2:1 ratio) for 3–4 whistles until soft. Drain extra water if needed.
  2. Heat oil in a pan. Add mustard seeds, cumin, curry leaves, onion, green chili, and ginger. Sauté till onions turn soft.
  3. Add turmeric and cooked bajra. Mix well and stir-fry for 2–3 mins.
  4. Push bajra to one side, crack eggs into the pan. Scramble and cook fully.
  5. Mix scrambled eggs with bajra. Add salt, cook for a minute.
  6. Garnish with coriander and lemon juice if desired.

🥗 Serve hot with curd or plain as a complete meal.
💪 Great for weight management, diabetic-friendly, and high in protein + fiber!