healthy recipe

Vegetable and Paneer Pasta

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

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.

How to Make Paneer Reshmi Kebab

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

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.

Cheesy Garlic Bhaji with Pav

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

🧄🌿 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.

How to Make Scrambled Egg Rice Bowl

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

Serves: 1 | Quick & healthy

Ingredients of Scrambled Egg Rice Bowl

  • Cooked rice – 1 katori
  • Eggs – 2
  • Onion – ¼, finely chopped
  • Capsicum – ¼, finely chopped
  • Carrot – 2 tbsp, finely chopped
  • Spring onion – 1 tbsp
  • Garlic – ½ tsp, finely chopped
  • Soy sauce – 1 tsp
  • Chilli flakes – ½ tsp
  • Black pepper – ¼ tsp
  • Salt – as needed
  • Oil – ½ tsp
  • Coriander or spring onion – for garnish

👩‍🍳 Method

  1. Heat ½ tsp oil in a non-stick pan.
  2. Add garlic and onion. Sauté for 1–2 minutes.
  3. Add carrot and capsicum. Cook on high heat for 2–3 minutes so they remain slightly crunchy.
  4. Push the vegetables to one side and crack in 2 eggs.
  5. Scramble the eggs until almost cooked.
  6. Add 1 katori cooked rice, soy sauce, chilli flakes and pepper.
  7. Toss everything together on high heat for 2–3 minutes.
  8. Finish with spring onion and coriander.

🔥 Advanced Prep of Scrambled Egg Rice Bowl

You can prepare the rice + chopped vegetables in advance and refrigerate them. At mealtime, simply stir-fry the vegetables, add eggs and rice, and you’re done in 5–7 minutes.

Tip: For a more weight-loss-friendly version, use plenty of vegetables and keep the rice to 1 katori cooked rice rather than increasing the rice portion.

Healthy Peri-Peri Soya Chunks — 30 g

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

Makes: 1 serving
Soya chunks: 30 g dry

Ingredients of Peri-Peri Soya Chunks

  • Soya chunks – 30 g
  • Thick yogurt – 1 tbsp
  • Peri-peri seasoning – 1 tsp
  • Kashmiri chilli powder – ¼ tsp
  • Garlic paste – ½ tsp
  • Lemon juice – 1 tsp
  • Black pepper – ¼ tsp
  • Salt – as needed
  • Coriander – 1 tbsp
  • Oil – ½ tsp (optional)

👩‍🍳 Method to make Peri-Peri Soya Chunks

  1. Boil the soya chunks in water for 5–7 minutes.
  2. Drain, rinse and squeeze out the water very well. This is important for better texture.
  3. Mix yogurt, peri-peri seasoning, garlic, chilli powder, pepper, lemon juice and salt.
  4. Add the squeezed soya chunks and coat well.
  5. Rest for 15–20 minutes. You can also refrigerate it overnight.
  6. Heat a non-stick pan. Add the marinated soya.
  7. Cook on medium-high heat for 5–7 minutes, stirring occasionally.
  8. For a slightly crispy finish, cook uncovered for another 2–3 minutes. Add ½ tsp oil if desired.
  9. Finish with coriander and a little lemon juice.

❄️ Advanced Prep

Night before: Boil → squeeze → marinate → refrigerate.

At mealtime: Simply pan-cook for about 8 minutes.

💡 For a more filling meal: Add sautéed capsicum, onion and broccoli to the same pan without significantly increasing the calories.

How to Make Pepper Chicken

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

🌶️ Oil-Free Pepper Chicken

For 2 servings

Ingredients of Pepper Chicken

  • Chicken – bite-sized pieces
  • Thick yogurt – 2 tbsp
  • Ginger-garlic paste – 1 tsp
  • Crushed black pepper – 1–1½ tsp
  • Turmeric – ¼ tsp
  • Cumin powder – ½ tsp
  • Coriander powder – ½ tsp
  • Garam masala – ¼ tsp
  • Lemon juice – 1 tsp
  • Onion – sliced
  • Capsicum – sliced
  • Green chilli – 1–2
  • Curry leaves – 8–10
  • Salt – to taste
  • Fresh coriander

👩‍🍳 How to make Pepper Chicken without oil

  1. Marinate the chicken with yogurt, ginger-garlic paste, spices, lemon juice and salt for 30 minutes or overnight.
  2. Heat a non-stick pan well.
  3. Add curry leaves, green chilli and onion with 2–3 tbsp water. Cook until the onion softens. Add a splash of water whenever it starts sticking.
  4. Add the marinated chicken and cook on medium-high heat for 5–7 minutes.
  5. Cover and cook until the chicken is completely cooked and releases its juices.
  6. Add capsicum and extra crushed pepper. Cook uncovered for 2–3 minutes.
  7. Finish with coriander and lemon juice.

⭐ My preferred version

Use just ½–1 tsp oil rather than completely oil-free. It gives better flavour and helps with browning while still keeping the recipe very light.

Advanced prep: Marinate the chicken overnight + chop the vegetables beforehand. At mealtime, you only need to cook everything together.

Chilli Garlic Prawns

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

Perfect for: quick dinner, meal prep, or pairing with rice/roti & salad.

Ingredients of Chilli Garlic Praw

  • Prawns – as required
  • Garlic – 5–6 cloves, finely chopped
  • Green chilli – 1–2, finely chopped
  • Onion – 1 small, sliced
  • Capsicum – ½ cup, sliced
  • Soy sauce – 1 tsp
  • Red chilli flakes – ½ tsp
  • Black pepper – ½ tsp
  • Oregano – ½ tsp
  • Lemon juice – 1 tsp
  • Oil – 1 tsp
  • Salt – as required
  • Coriander/spring onion – for garnish

👩‍🍳 Quick Preparation of Chilli Garlic Praw

  1. Prep ahead: Clean the prawns and marinate with lemon juice, black pepper, chilli flakes and a little salt. Refrigerate.
  2. Heat oil in a pan and sauté garlic + green chilli for 30–40 seconds.
  3. Add onion and capsicum. Stir-fry on high heat for 2–3 minutes.
  4. Add the marinated prawns and cook for 3–5 minutes, until just cooked.
  5. Add soy sauce and oregano. Toss everything together.
  6. Finish with spring onion/coriander and a squeeze of lemon.

💡 Meal-Prep Tip

You can chop the vegetables and prepare the prawn marinade in advance. Keep them separately refrigerated and cook fresh—it takes only about 7–10 minutes.

For a complete meal, pair with a small portion of rice + cucumber salad or stir-fried vegetables.

Healthy Prawn Biryani — Easy & Meal-Prep Friendly

By / Fitpiq Team, Health Tips, Healthy non vegetarian Recipes, Healthy Recipes

A lighter biryani with less oil, plenty of flavour and a good protein base.

Ingredients — 2 servings

  • Prawns – as required
  • Basmati rice – as required
  • Thick dahi – ½ cup
  • Onion – 1 medium, thinly sliced
  • Tomato – 1 small, chopped
  • Ginger-garlic paste – 1 tsp
  • Green chilli – 1, optional
  • Turmeric – ½ tsp
  • Red chilli powder – ½ tsp
  • Coriander powder – 1 tsp
  • Biryani masala – 1 tsp
  • Garam masala – ½ tsp
  • Cumin – ½ tsp
  • Mint + coriander – handful
  • Lemon juice – 1 tsp
  • Oil – 1–2 tsp
  • Salt – as required
  • Water – as required

👩‍🍳 Advanced Prep

1. Marinate the prawns
Mix prawns with dahi, turmeric, chilli powder, ginger-garlic paste, lemon juice and salt. Refrigerate for 20–30 minutes.

2. Prepare the rice
Cook basmati rice until about 80% done. Drain and keep aside.

3. Make the masala
Heat oil, add cumin and onion. Cook until lightly golden. Add tomato, green chilli, coriander powder and biryani masala. Cook until the tomato softens.

4. Add prawns
Add marinated prawns and cook for just 3–5 minutes. Don’t overcook them or they can become rubbery.

5. Layer
Add a layer of rice over the prawn masala. Top with mint, coriander and a pinch of garam masala.

6. Dum cook
Cover tightly and cook on low heat for 5–7 minutes. Rest for another 5 minutes before serving.

🥗 Make it more weight-loss friendly

Serve with cucumber-onion raita + a large vegetable salad rather than adding extra fried onions or ghee.

Meal-prep tip: Keep the rice and prawn masala separately if preparing in advance, then combine and reheat gently. This keeps the prawns much softer.

Indo-Chinese style yogurt salad. For 1 serving:

By / Fitpiq Team, Health Tips, Healthy Recipes, Salads
  • Cucumber – ½ medium, finely chopped
  • Carrot – ½ medium, finely chopped
  • Thick yogurt/curd – ½ cup
  • Soy sauce – ½–1 tsp
  • Chilli flakes – ¼–½ tsp
  • Oregano – ½ tsp
  • Black pepper – ¼ tsp
  • Lemon juice – ½–1 tsp
  • Garlic – ½ small clove, finely grated (optional)
  • Coriander or spring onion – 1 tbsp

🥣 Dressing

Mix yogurt + soy sauce + chilli flakes + oregano + black pepper + lemon juice + garlic until smooth.

Add the cucumber and carrot, mix well and chill for 10 minutes.

For extra crunch: add roasted sesame seeds on top.

💡 Best combination: cucumber + carrot + creamy yogurt + soy sauce + chilli flakes + oregano + sesame. It gives a creamy, tangy, spicy Indo-Chinese flavour.

Bombay-Style Vada Pav Besan Cheela Wrap

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

Serves: 2 | Makes: 2 wraps

🟡 For the Besan Cheela

  • ½ cup besan
  • 2 tbsp finely chopped onion
  • 1 tbsp coriander
  • 1 green chilli, finely chopped
  • ¼ tsp turmeric
  • ½ tsp ajwain
  • ½ tsp red chilli powder
  • Salt to taste
  • Water as required
  • 1 tsp oil for cooking

Method:
Mix everything into a smooth, pourable batter. Rest for 5–10 minutes. Make 2 thin cheelas on a non-stick pan and cook until lightly crisp on both sides.

🥔 Vada Filling

  • 1 cup boiled potato, mashed
  • ½ cup boiled green moong dal
  • ½ tsp mustard seeds
  • ½ tsp cumin
  • 1 tsp grated ginger
  • 1–2 green chillies
  • ½ tsp turmeric
  • ½ tsp red chilli powder
  • ½ tsp garam masala
  • Coriander
  • Salt
  • 1 tsp oil

Sauté the spices, add potato and moong, and cook for 2–3 minutes. Shape into small patties and pan-sear or air-fry until golden.

🧄 Vada Pav Garlic Chutney

Blend:

  • 2 tbsp roasted peanuts
  • 2 garlic cloves
  • ½ tsp red chilli powder
  • Pinch of cumin
  • Salt
  • A little water

🌯 Assemble

  1. Place the besan cheela flat.
  2. Spread a little green chutney + hung curd.
  3. Add a thin layer of garlic-peanut chutney.
  4. Add shredded cabbage, onion and tomato.
  5. Place the vada filling/patties in the centre.
  6. Sprinkle with coriander and a little dry vada pav masala.
  7. Roll tightly and serve warm.

⭐ Best Healthy Combination

Besan cheela + moong-potato vada + peanut-garlic chutney + crunchy vegetables = a satisfying, high-fibre, protein-rich version of your favourite Bombay Vada Pav without deep frying. 🌶️💛