SALAD RECIPE

Singhara & Paneer Stir-Fry (Protein Boost)

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

Ingredients

  • Fresh singhara – 1 cup, halved
  • Paneer cubes – 1 cup
  • Capsicum – ½ cup, diced
  • Ghee or olive oil – 1 tbsp
  • Cumin seeds – ½ tsp
  • Crushed black pepper – ½ tsp
  • Salt or rock salt – to taste
  • Lemon juice – 1 tsp

Method

  1. Heat ghee, add cumin, then paneer cubes.
  2. Lightly brown paneer; add singhara and capsicum.
  3. Stir-fry for 5–6 minutes.
  4. Add salt, pepper, and lemon juice.
    ✅ Tasty, filling, and nutritious.

Singhara Stir-Fry Recipe (Water Chestnut Stir Fry)

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

🍽️ Servings:

2 people

⏱️ Time:

15 minutes total

🌰 Ingredients

IngredientQuantity
Fresh singhara (water chestnuts), peeled and halved2 cups
Ghee or oil1 tbsp
Cumin seeds½ tsp
Green chili, chopped1
Ginger, grated½ tsp
Rock salt (sendha namak) or regular saltto taste
Lemon juice1 tsp
Fresh coriander leaves, chopped1 tbsp

(Optional additions: diced bell peppers or carrots for color and crunch)

🔪 Instructions

  1. Prep: Peel and halve the singharas. If using raw chestnuts, rinse them well.
  2. Heat pan: Add ghee or oil to a kadhai or pan on medium flame.
  3. Temper: Add cumin seeds; let them splutter.
  4. Flavor: Add chopped green chili and grated ginger; sauté for 20–30 seconds.
  5. Add singhara: Toss in the halved water chestnuts. Stir-fry for 5–7 minutes — just until they turn slightly glossy but remain crunchy.
  6. Finish: Add salt and lemon juice. Stir well.
  7. Garnish: Sprinkle chopped coriander. Serve hot.

✅ Tip: Don’t overcook — singhara tastes best when it stays crisp.

Quick & Healthy Amla-Beetroot-Carrot Pickle

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

Ingredients (makes ~1 small jar)

  • Amla (Indian gooseberry): 8–10, chopped into small pieces
  • Beetroot: 1 small, peeled and grated or julienned
  • Carrot: 1 small, peeled and grated or julienned
  • Green chili (optional): 1, chopped
  • Garlic (optional): 1 clove, crushed
  • Salt: ½–1 tsp (adjust to taste)
  • Vinegar: ¼ cup (apple cider or white vinegar)
  • Lemon juice: 1 tbsp (adds freshness and vitamin C)
  • Honey or jaggery (optional): ½ tsp, for a slight sweetness
  • Spices (optional): ½ tsp mustard seeds, ¼ tsp turmeric, pinch of black pepper

Instructions

  1. Prep the veggies:
    • Wash and peel beetroot and carrot; grate or julienne them.
    • Chop amla and green chili. Crush garlic if using.
  2. Mix everything in a bowl:
    • Add vegetables, amla, chili, garlic, and spices.
    • Sprinkle salt, add vinegar, lemon juice, and honey/jaggery.
    • Mix well so the veggies are coated evenly.
  3. Rest & serve:
    • Let it sit for 10–15 minutes so flavors meld.
    • Serve immediately as a side or with sandwiches, salads, or rice.
    • Store in the fridge in a clean jar; lasts 1–2 weeks.

✅ Why it’s healthy & quick:

  • No cooking preserves vitamins, antioxidants, and probiotics (from raw amla).
  • Minimal oil or none at all.
  • Vinegar and lemon juice give tanginess without long fermentation.
  • Crunchy, colorful, and nutrient-packed.

Indian-Style Veg Kimchi Salad

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

Ingredients

For the Kimchi base (quick version):

  • 2 cups cabbage, shredded (napa or regular)
  • ½ cup carrot, julienned
  • ¼ cup radish or mooli, thinly sliced
  • 2 tbsp spring onions, chopped
  • 1 tbsp ginger, grated
  • 1 tbsp garlic, minced
  • 1 green chilli, finely chopped (optional)
  • 1 tbsp red chilli flakes or Kashmiri red chilli powder
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar or white vinegar
  • ½ tsp sugar or honey
  • Salt to taste (start with ½ tsp)
  • Juice of ½ lemon or lime

For the Salad Mix:

  • 1 cucumber, thinly sliced
  • 1 tomato, diced
  • ½ cup boiled corn or steamed sprouts (moong or mixed)
  • ¼ cup chopped capsicum
  • 2 tbsp roasted peanuts or sesame seeds
  • Fresh coriander leaves, chopped

For the Dressing (Indian twist):

  • 2 tbsp olive oil or mustard oil (lightly heated)
  • 1 tbsp soy sauce
  • 1 tsp honey or jaggery syrup
  • 1 tsp roasted cumin powder (jeera powder)
  • ½ tsp black salt
  • ½ tsp chaat masala
  • Juice of ½ lemon

🔪 Method

  1. Quick Kimchi Prep:
    • In a large bowl, mix shredded cabbage with ½ tsp salt. Massage gently for 2–3 minutes until it softens and releases water.
    • Add carrots, radish, spring onion, ginger, garlic, and green chilli.
    • Mix in sesame oil, vinegar, chilli flakes, sugar, and lemon juice. Toss well.
    • Let it sit for 30 minutes (or up to 2 hours) for the flavors to meld.
  2. Prepare the Salad:
    • In another bowl, combine cucumber, tomato, corn/sprouts, and capsicum.
    • Add the prepared quick kimchi. Mix gently.
  3. Make the Dressing:
    • In a small bowl, whisk together olive/mustard oil, soy sauce, honey, cumin powder, black salt, chaat masala, and lemon juice.
  4. Combine Everything:
    • Pour the dressing over the salad. Toss well.
    • Sprinkle roasted peanuts or sesame seeds and chopped coriander.
  5. Serve:
    • Serve chilled or at room temperature as a side dish or light meal.

🌶️ Tips & Variations

  • For fermented flavor, let the kimchi part sit in a glass jar at room temp for 1–2 days before mixing into the salad.
  • Add paneer cubes or tofu for a protein boost.
  • You can substitute vinegar with apple cider vinegar or tamarind water for a tangy Indian t

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.

How to make Grilled Fish Tikka Salad

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

Grilled Fish Tikka Salad

Ingredients:

For the fish:

  • 200 grams fish fillets (like cod or tilapia)
  • 2 tablespoons yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon ginger-garlic paste
  • 1 teaspoon red chili powder
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garam masala
  • Salt to taste
  • 1 tablespoon oil

For the salad:

  • Salad leaves (lettuce, spinach, or any greens)
  • 1 small cucumber, sliced
  • 1 small tomato, chopped
  • 1 small onion, thinly sliced
  • 1/2 bell pepper, sliced
  • Fresh coriander or mint leaves
  • Lemon wedges

Optional dressing:

  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper

How to make it:

  1. Mix yogurt, lemon juice, ginger-garlic paste, red chili powder, turmeric, garam masala, salt, and oil in a bowl.
  2. Put fish pieces in this mix and let it sit for 30 minutes.
  3. Heat a grill pan or oven. Cook fish on medium heat for 3-4 minutes on each side until it’s done and looks a little brown.
  4. In a big bowl, mix salad leaves, cucumber, tomato, onion, bell pepper, and fresh herbs.
  5. Put the cooked fish on top of the salad.
  6. If you want, mix olive oil, lemon juice, salt, and pepper and pour on the salad.

Serve fresh and enjoy a healthy meal!

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.

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.

Makhana Salad

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

🥗 Vrat-Friendly Makhana Salad (Roasted Foxnut Salad)

⏱️ Ready in: 10 mins

🍽️ Serves: 2

🌿 Satvik | No onion, no garlic | Fasting-approved

🧺 Ingredients:

  • 1 cup phool makhana (fox nuts)
  • 1 medium cucumber, peeled and chopped
  • 1 medium tomato, chopped (optional – use only if allowed in your fast)
  • 1 small boiled potato, cubed (optional)
  • 1 green chili, chopped (optional)
  • 1 tbsp roasted peanuts or soaked almonds, chopped
  • 1 tbsp fresh coriander leaves, chopped (if allowed)
  • 1/2 tsp cumin powder (roasted jeera powder)
  • 1/2 tsp black pepper powder
  • Sendha namak (rock salt) – to taste
  • 1 tsp lemon juice
  • 1 tsp ghee or peanut oil – for roasting

🍳 Quick Steps:

  1. Roast the makhana
    • Heat 1 tsp ghee in a pan.
    • Add makhana and roast on low flame for 5–6 mins until crisp. Let them cool.
  2. Chop and prep
    • Meanwhile, chop cucumber, tomato, boiled potato, chili, and coriander.
  3. Assemble the salad
    • In a bowl, mix all chopped ingredients.
    • Add roasted makhana.
    • Add roasted jeera powder, black pepper, sendha namak, and lemon juice.
  4. Mix & serve
    • Toss everything gently and serve immediately to keep the makhana crispy!

✅ Tips:

  • Want it spicy? Add a pinch of red chili powder (if allowed in your fast).
  • Add pomegranate seeds for a sweet-tangy twist.
  • Only mix makhana right before serving to retain crunch.

Would you like a yogurt-based makhana raita or a sweet version (like makhana chivda or trail mix)?

How to make Gond Katira Fruit Salad.

By / Health Tips

Gond Katira Fruit Salad is a refreshing and hydrating dessert perfect for hot summer days or as a nutrient-packed snack. Gond Katira (edible gum) is known for its cooling properties and is great for digestion. Combined with fresh fruits, it becomes a wholesome and nutritious treat.

INGREDIENTS:-

1. Gond Katira (edible gum): 20 g (soaked beforehand)

2. Apple (chopped): 100 g

3. Banana (sliced): 100 g

4. Pomegranate seeds: 50 g

5. Kiwi (chopped): 50 g

6. Mango (cubed): 100 g

7. Honey: 2 tbsp (30 ml)

8. Lemon juice: 1 tsp (5 ml)

9. Chia seeds (optional): 1 tbsp (15 g)

10. Mint leaves (for garnish): 5 g

PRE-PREPRATION:-

1. Soak Gond Katira: Wash 20 g of Gond Katira thoroughly and soak it in water for 6-8 hours or overnight. It will expand and turn into a jelly-like texture.

PREPRATION METHOD:-

1. Prepare Fruits: Wash and chop all the fruits (apple, banana, kiwi, mango) into bite-sized pieces. De-seed the pomegranate.

2. Mix Gond Katira: In a large bowl, add the soaked Gond Katira jelly.

3. Combine Fruits: Add all the chopped fruits and pomegranate seeds to the bowl.

4. Add Sweetener and Flavor: Drizzle honey and lemon juice over the fruits and Gond Katira. Mix gently to combine.

5. Optional Additions: Sprinkle chia seeds for added nutritional benefits.

6. Garnish: Top with fresh mint leaves for a burst of freshness.

7. Serve: Chill in the refrigerator for 15-20 minutes before serving.

NUTRITIONAL VALUE PER 100 g: –

  • Calories: 60 kcal
  • Protein: 1g
  • Fat: 0.2g
  • Carbohydrates: 14g
  • Fiber: 2g

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