healthy recipe

How to make Boiled Peanut Salad

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

Healthy Boiled Peanut Chaat & Salad

Ingredients:

  • 1 cup boiled peanuts (unsalted or lightly salted)
  • 1 medium cucumber, finely chopped
  • 1 medium tomato, finely chopped
  • 1 small onion, finely chopped
  • 1 small carrot, grated (optional)
  • 1 small green chili, finely chopped (optional)
  • 2 tbsp fresh coriander leaves, chopped
  • Juice of 1 lemon
  • 1/2 tsp chaat masala (optional)
  • 1/4 tsp roasted cumin powder
  • Salt to taste
  • A handful of pomegranate seeds (optional, for sweetness and crunch)

Instructions:

  1. Prepare peanuts:
    If your peanuts are not boiled yet, soak raw peanuts overnight and boil them until soft but not mushy (about 30-40 minutes). Drain and cool.
  2. Mix veggies:
    In a large bowl, combine chopped cucumber, tomato, onion, carrot, green chili, and coriander leaves.
  3. Add peanuts:
    Add the boiled peanuts to the veggie mix.
  4. Season:
    Sprinkle salt, chaat masala, and roasted cumin powder.
  5. Add lemon juice:
    Squeeze fresh lemon juice and toss everything gently to combine.
  6. Add pomegranate seeds (optional):
    Sprinkle on top for a burst of sweetness and color.
  7. Serve:
    Serve immediately as a refreshing, healthy snack or side salad.

Tips:

  • You can add finely chopped raw mango during summer for a tangy twist.
  • For more crunch, add some roasted corn kernels or sprouts.
  • Adjust spices and lemon juice to your taste.

How to make Stuffed Soya Spinach Toast

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

Healthy Stuffed Soya Spinach Toast Recipe

Ingredients:

  • 4 slices whole wheat bread (multigrain works great too)
  • 1/2 cup soya granules or minced soya chunks (rehydrated in hot water and drained)
  • 1 cup spinach, finely chopped
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 tsp ginger-garlic paste (optional)
  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • 1/2 tsp garam masala or chaat masala
  • Salt to taste
  • 1 tbsp olive oil or any healthy oil
  • 1-2 tbsp low-fat grated cheese or paneer crumbles (optional)
  • Butter or oil for toasting

Instructions:

  1. Prepare the stuffing:
    Heat oil in a pan, add cumin seeds and let them splutter.
    Add chopped onions, green chili, and ginger-garlic paste, sauté until onions turn translucent.
    Add the rehydrated soya granules or minced soya chunks and cook for 5 minutes.
    Add turmeric powder, garam masala, and salt. Mix well.
    Add chopped spinach and cook until the spinach wilts and the mixture dries up a bit (about 3-4 minutes).
    Turn off heat and if using, mix in grated cheese or paneer crumbles for extra creaminess.
  2. Assemble the toast:
    Take a slice of bread, spread the soya-spinach mixture evenly on it.
    Top with another slice of bread to make a sandwich.
  3. Toast:
    Heat a non-stick pan or sandwich maker.
    Lightly butter or oil the outside of the sandwich.
    Toast on medium heat until both sides are golden and crispy.
  4. Serve:
    Cut into halves and serve hot with green chutney, ketchup, or yogurt dip.

Tips:

  • You can add finely chopped bell peppers or grated carrots to the stuffing for extra crunch and nutrition.
  • For a vegan version, skip the cheese and use vegan bread and plant-based butter.
  • To boost flavor, sprinkle some chaat masala or crushed black pepper while assembling.

How to make Protein Poha

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

Healthy Protein Poha with Soya Chunks or Paneer Crumbles

Ingredients:

  • 1.5 cups poha (flattened rice), rinsed and drained
  • 1/2 cup soya chunks (or paneer crumbles)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 cup mixed veggies (carrot, peas, bell pepper), finely chopped
  • 1/4 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • Salt to taste
  • 1 tbsp oil (olive, sunflower, or any healthy oil)
  • A handful of coriander leaves, chopped
  • Juice of 1/2 lemon
  • 1 tbsp roasted peanuts or cashews (optional)

Instructions:

If using soya chunks:

  1. Boil water and cook soya chunks for 5-7 minutes until soft. Drain and squeeze out excess water. Chop roughly.

Cooking:

  1. Heat oil in a pan. Add mustard seeds and cumin seeds, let them splutter.
  2. Add chopped onions and green chili. Sauté till onions turn translucent.
  3. Add mixed veggies and sauté for 4-5 minutes until tender-crisp.
  4. Add turmeric powder and salt, mix well.
  5. Add cooked soya chunks or paneer crumbles. Stir and cook for 2-3 minutes.
  6. Add rinsed poha and mix gently so everything combines well. Cook for another 2 minutes on low heat.
  7. Turn off heat, squeeze lemon juice, and garnish with coriander leaves and roasted nuts for crunch.

Tips:

  • You can add grated ginger or garlic for extra flavor.
  • For extra protein, sprinkle some chia seeds or flaxseeds on top.
  • Use paneer for a milder, creamier taste; soya chunks for a more textured, higher-protein version.

Want a quick chutney or raita recipe to go with this?

How to make Idli Upma with Veggies

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

Healthy Idli Upma with Veggies

Ingredients:

  • 6-8 leftover idlis, crumbled into small pieces
  • 1 tbsp oil (olive, sunflower, or any healthy oil)
  • 1 tsp mustard seeds
  • 1 tsp urad dal (optional)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/2 cup mixed veggies (carrot, peas, beans, capsicum), finely chopped
  • 1/4 tsp turmeric powder
  • Salt to taste
  • A handful of fresh coriander leaves, chopped
  • Juice of 1/2 lemon
  • 1 tbsp roasted peanuts or cashews (optional, for crunch)

Instructions:

  1. Prepare veggies:
    Heat oil in a pan. Add mustard seeds and let them splutter. Then add urad dal and sauté until golden (optional).
  2. Sauté aromatics:
    Add chopped onions and green chili, sauté till translucent.
  3. Cook veggies:
    Add mixed veggies and a pinch of salt. Cook on medium heat for 4-5 minutes till veggies are tender but still crisp.
  4. Add spices:
    Add turmeric powder and mix well.
  5. Add crumbled idli:
    Toss the crumbled idli pieces into the pan, mix gently with the veggies. Cook for 3-4 minutes, stirring occasionally, so the idli pieces heat through and absorb the flavors.
  6. Finish:
    Turn off the heat, squeeze lemon juice, and sprinkle chopped coriander leaves. Add roasted peanuts or cashews if using.
  7. Serve:
    Serve hot with coconut chutney or plain yogurt.

Tips:

  • You can add mustard seeds and curry leaves for an authentic South Indian flavor.
  • Adding a pinch of black pepper or chaat masala can give a nice spicy tang.
  • If you want a little more texture, sprinkle some grated coconut on top.

How to make Sattu Pancake

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

Healthy Sattu Pancake Recipe

Ingredients:

  • 1 cup sattu (roasted gram flour)
  • 1/2 cup whole wheat flour (optional for binding and texture)
  • 1/2 tsp baking powder
  • 1/2 tsp cumin powder (optional)
  • 1/4 tsp salt (adjust to taste)
  • 1 small onion, finely chopped (optional)
  • 1-2 green chilies, finely chopped (optional)
  • 2 tbsp chopped coriander leaves
  • 1 cup water (adjust for batter consistency)
  • 1 tbsp olive oil or any healthy oil (plus extra for cooking)
  • Optional veggies: grated carrot, finely chopped spinach, or bell pepper

Instructions:

  1. Make the batter:
    In a mixing bowl, combine sattu, whole wheat flour, baking powder, cumin powder, and salt.
    Add chopped onion, green chilies, coriander, and any optional veggies you like.
  2. Add water and oil:
    Gradually add water while stirring to form a smooth, pourable batter—like regular pancake batter (not too thick or runny).
    Stir in the oil.
  3. Cook pancakes:
    Heat a non-stick pan or griddle on medium heat. Lightly grease it with oil.
    Pour a ladleful of batter onto the pan and spread gently into a circle.
    Cook for 2-3 minutes until bubbles form on the surface, then flip carefully and cook the other side until golden brown.
  4. Serve:
    Serve warm with green chutney, yogurt, or a drizzle of honey if you prefer a sweet touch.

Tips:

  • For extra protein, you can add a spoon of chia seeds or flaxseeds to the batter.
  • These pancakes are great savory, but you can also add a pinch of jaggery or a mashed ripe banana for a sweet version.
  • If you want gluten-free, skip whole wheat flour and adjust water to get the right consistency.

How to make Corn Mungdal Tikki

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

Healthy Corn Mung Dal Tikki Recipe

Ingredients:

  • 1/2 cup yellow mung dal (moong dal), soaked for 2-3 hours
  • 1/2 cup boiled corn kernels (fresh or frozen)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1/4 cup coriander leaves, finely chopped
  • 1/2 tsp cumin seeds or cumin powder
  • 1/2 tsp grated ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp garam masala (optional)
  • Salt to taste
  • 1 tbsp whole wheat flour or besan (gram flour) — for binding
  • A little oil for shallow frying (or use a non-stick pan with minimal oil)

Instructions:

  1. Cook mung dal: Drain the soaked mung dal and pressure cook or boil it until soft but not mushy (about 2-3 whistles in a pressure cooker or 15-20 mins boiling).
  2. Mash dal: Once cooked, lightly mash the dal, leaving some texture.
  3. Mix ingredients: In a large bowl, combine the mashed mung dal, boiled corn kernels, chopped onion, green chili, coriander, cumin, ginger, turmeric, garam masala, and salt.
  4. Add binding agent: Add whole wheat flour or besan gradually, mixing well to form a dough-like mixture that can hold shape. If too wet, add a little more flour.
  5. Shape tikkis: Divide the mixture into small portions and shape into flat round tikkis (patties).
  6. Cook tikkis: Heat a non-stick pan with a little oil on medium heat. Shallow fry the tikkis until golden brown and crispy on both sides (about 3-4 minutes each side).
  7. Serve: Serve hot with green chutney or yogurt dip.

Tips:

  • You can add grated carrot or finely chopped spinach for extra nutrition.
  • Baking is also an option: Place tikkis on a baking tray, brush lightly with oil, and bake at 200°C (400°F) for 20-25 mins, flipping halfway.

How to make Multigrain Paratha

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

🌾🥙 Healthy Multigrain Paratha

✅ Why it’s healthy:

  • Made with a mix of whole grains (fiber-rich)
  • Uses minimal oil
  • Great for digestion and long-lasting energy
  • Can be customized with veggies or greens

📝 Ingredients (Makes 6–8 parathas):

For the dough:

  • ½ cup whole wheat flour (atta)
  • ¼ cup ragi (finger millet) flour
  • ¼ cup besan (gram flour)
  • ¼ cup jowar (sorghum) flour (or bajra/pearl millet flour)
  • 1 tbsp flaxseed powder (optional – for omega-3 boost)
  • ½ tsp ajwain (carom seeds) or jeera (cumin seeds)
  • Salt to taste
  • 1–2 green chilies, finely chopped (optional)
  • 1 tsp grated ginger (optional)
  • 2 tbsp finely chopped onion, spinach, or methi (optional – adds taste & nutrition)
  • Water as needed
  • Ghee or oil for roasting (use sparingly)

👩‍🍳 Instructions:

1. Prepare the dough

  • In a large bowl, mix all flours, spices, salt, and optional veggies/herbs.
  • Gradually add water and knead into a soft, pliable dough.
  • Cover and let it rest for 15–20 minutes.

2. Roll the parathas

  • Divide the dough into equal-sized balls.
  • Roll each ball gently using a rolling pin, dusting with dry flour as needed.
  • Try to keep them medium-thin and even.

3. Cook on the tawa

  • Heat a non-stick or cast iron tawa on medium heat.
  • Place the rolled paratha and cook until light brown spots appear.
  • Flip and apply a few drops of oil/ghee. Cook both sides until golden and crisp.

4. Serve hot

Serve with:

  • Low-fat curd or plain yogurt
  • Pickle or chutney
  • Raita or dal for a complete meal

🧠 Tips for extra nutrition:

  • Add grated carrot, beetroot, or zucchini to the dough
  • Mix in chia seeds, sunflower seeds, or sesame seeds for crunch
  • Use hung curd or a hummus-style dip instead of high-fat sides

How to make Banana Oats Pancake

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

🍌🥞 Healthy Banana Oats Pancakes

✅ Why it’s healthy:

  • No refined sugar
  • No white flour (uses oats)
  • High in fiber and potassium
  • Can be made gluten-free and dairy-free

📝 Ingredients (Serves 2):

  • 1 ripe banana
  • ½ cup rolled oats (use certified gluten-free if needed)
  • 1 egg (or flax egg for vegan)
  • ¼ cup milk (dairy or plant-based like almond or oat milk)
  • ½ tsp baking powder
  • ¼ tsp cinnamon (optional)
  • Pinch of salt
  • ½ tsp vanilla extract (optional)

Optional Boosts:

  • 1 tbsp chia seeds or ground flaxseed (for extra fiber & omega-3)
  • A few blueberries or dark chocolate chips

👩‍🍳 Instructions:

  1. Blend the ingredients
    Add banana, oats, egg, milk, baking powder, cinnamon, salt, and vanilla to a blender. Blend until smooth (about 20-30 seconds). Let it sit 5 minutes to thicken slightly.
  2. Cook the pancakes
    Heat a non-stick skillet over medium heat and lightly grease with coconut oil or olive oil. Pour about ¼ cup of batter for each pancake. Cook 2–3 minutes until bubbles appear and edges firm up. Flip and cook another 1–2 minutes.
  3. Serve with healthy toppings
    Try:
    • Sliced bananas & berries
    • Greek yogurt or coconut yogurt
    • Natural peanut/almond butter
    • A drizzle of pure maple syrup or honey (optional)

🌿 Vegan Option:

Replace the egg with a flax egg:

  • Mix 1 tbsp ground flaxseed with 2.5 tbsp water
  • Let sit for 5 minutes before adding to the blender

Kuttu Cheela

By / Breakfast Recipes, Festival Recipes, Health Tips, Healthy Recipes, Weight Loss Recipes

🌿 Healthy Kuttu Cheela Recipe for Vrat

📝 Ingredients:

(Serves 2–3)

  • Kuttu ka atta (buckwheat flour) – 1 cup
  • Sendha namak (rock salt) – ½ tsp (as per taste)
  • Green chili (finely chopped) – 1 (optional)
  • Fresh coriander leaves (chopped) – 2 tbsp
  • Grated boiled potato – 1 small (optional for binding and softness)
  • Cumin seeds (jeera) – ½ tsp
  • Water – as needed to make a batter
  • Ghee or vrat-friendly oil – for cooking

✅ Optional Add-ins (if allowed in your vrat):

  • Grated lauki (bottle gourd)
  • Crushed peanuts or peanut flour (adds protein)
  • Grated ginger

👩‍🍳 Instructions:

  1. Prepare the Batter:
    • In a mixing bowl, combine kuttu atta, sendha namak, cumin seeds, green chili, grated potato, and coriander leaves.
    • Slowly add water to make a smooth, pourable batter (like dosa batter). Avoid lumps.
  2. Heat the Tawa:
    • Heat a non-stick or iron tawa and lightly grease it with ghee or oil.
  3. Cook the Cheela:
    • Pour a ladle of batter and spread gently in a circular motion.
    • Cook on medium heat. Drizzle ghee/oil around the edges.
    • Flip after 2–3 minutes or when the bottom is golden brown.
    • Cook the other side until crisp and cooked through.
  4. Serve Hot:
    • Serve with vrat chutney like:
      • Coconut chutney (without mustard seeds)
      • Mint-peanut chutney
      • Plain curd (dahi)

💡 Tips:

  • Let the batter rest for 10–15 minutes for better texture.
  • Add grated veggies (like lauki) for fiber and moisture.
  • Make small cheelas if the batter is delicate.

Singhara Chaat

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

🥗 Healthy Singhara Chaat (Falahari/Vrat Special)

✅ Ingredients:

  • 1 cup fresh Singhara (water chestnuts) – peeled and chopped
    (or you can use boiled singhara if raw is not available)
  • 1 boiled potato – cubed (optional)
  • ½ cucumber – peeled and finely chopped
  • 1 small tomato – deseeded and chopped (optional if allowed during vrat)
  • 1 small green chili – finely chopped (optional)
  • 1 tsp lemon juice
  • 1 tbsp roasted peanuts – crushed (optional crunch)
  • 1 tsp sendha namak (rock salt)
  • ¼ tsp black pepper powder
  • 1 tbsp pomegranate seeds (optional but adds color and sweetness)
  • Few mint or coriander leaves – chopped (if allowed)

🥣 Instructions:

  1. Prep the Singhara:
    • If using raw singhara, peel and chop into small cubes.
    • If using boiled ones, boil for 5–7 minutes, then cool and chop.
  2. Mix the Chaat:
    • In a bowl, combine singhara, cucumber, tomato (if using), and boiled potato.
    • Add crushed peanuts, green chili, and pomegranate seeds.
  3. Season & Toss:
    • Sprinkle sendha namak, black pepper, and lemon juice.
    • Toss everything well.
  4. Garnish:
    • Add chopped mint or coriander leaves for freshness.
  5. Serve Immediately:
    • Best enjoyed fresh as a light meal or evening snack during Navratri.

🌟 Why It’s Healthy:

  • Singhara is low in calories and high in fiber.
  • Hydrating and cooling for the body.
  • Great balance of carbs (potato), protein (peanuts), and micronutrients.