SALAD RECIPE

How to make Boiled Peanut Salad

/ 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.

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Singhara Chaat

/ 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.

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Makhana Salad

/ 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)?

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How to make Gond Katira Fruit Salad.

/ 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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How to make keto vegetable chicken salad

/ Health Tips

Introduction for make keto vegetable chicken salad:-

The keto vegetable chicken salad, a high-fat, low-carb keto salad, is a fantastic way to eat your vegetables along with chicken. This salad is simple to prepare and full of flavor. Non-vegetarians don’t have to struggle to stick to a ketogenic diet. No matter how long you’ve been on the ketogenic diet or how recently you started, it may seem like every meal you eat has a lot of meat and few veggies. The keto vegetable chicken salad can supply essential vitamins, minerals, and fiber to someone on a ketogenic diet. The fiber in a keto vegetable chicken salad can be especially beneficial because some people develop constipation after switching to this diet.

Broccoli is one of chicken’s greatest friends and goes great in stir-fries. Combining these low-carb vegetables with various spices, cheeses, or sauces will only result in a delicious dish. It is perfect to make ahead of time for a quick, no-cooking-required dinner or to make in minutes with leftover cooked chicken. Its combo of veggies, healthy fat and lean protein is also ideal for anyone looking to lose weight. Here is the reason you would like –

  • Easy to customize
  • Low carb ingredients
  • Creamy texture
  • Chicken flavor
  • Keto friendly
  • Protein rich
  • Low in carb
  • High in fat

Ingredients for make keto vegetable chicken salad:-

  • Boneless chicken – 50 gm
  • Spinach – 20 gm
  • broccoli – 20 gm
  • carrots – 20 gm
  • tomatoes – 20 gm
  • Onion – 20 gm
  • Zucchini – 20 gm
  • Egg plant – 20 gm
  • olive oil – 4 tablespoon
  • salt – 1/2 teaspoon
  • cream – 1 cup
  • mayonnaise – 2 tablespoon

Method

  • Take boneless chicken in small pieces. Wash it thoroughly and keep it aside.
  • In a big bowl, add the chicken pieces. Rub each piece of chicken with the mixture, which includes 2 tablespoons of olive oil, salt, and pepper powder.
  • Dice the carrot after peeling it. Cut the tomatoes into small cubes after rinsing them. Cut the florets from broccoli heads into bite-sized pieces.
  • Other vegetables, such as zucchini, spinach, onions, and eggplant, should be washed, peeled, and then cut into small pieces.
  • Add olive oil to a nonstick pan, heat it, and then add the chicken pieces. Flip the pieces while frying. Take the chicken out of the pan and add the entire cut-up vegetable collection to the same pan to stir-fry.
  • Arrange the cooked boneless chicken pieces. Place it in a bowl along with the fried vegetables. Add spinach, cream, salt, black pepper powder, and mayonnaise. Give it a good stir.
  • Serve immediately.

Macros for keto vegetable salad (100gm):-

Protein – 11.8gm
Carbohydrate – 3.6gm
Fat – 2.1gm
Calories – 84kcal

For more recipes:–https://fitpiq.com/how-to-make-keto-vegetable-salad/

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Buddha salad bowl

Protein-packed Buddha salad bowl with chicken

/ Salads

Buddha salad bowl is a healthy and satisfying meal option. It is rich in protein, vitamins, and minerals. A Buddha salad bowl contains many ingredients but, the more important ingredients are quinoa, peanut butter, and chicken. They will make this recipe very delicious.

You can also try these refreshing salads: Mexican salad bowl, Tahini Chickpea salad bowl

Ingredients for Buddha salad bowl:

Chicken broth – 3 cups

Quinoa – 1.5 cups

Sweet potato diced – 1 large

Red onion chopped – 1 large

Olive oil – ¼ cup

Salt – as per taste

Black pepper – as per taste

Garlic crushed – 3 cloves

Ginger crushed – 1 tbsp

Skinless, boneless chicken breast halves – 1 pound

Lime juice – ¼ cup

Smooth peanut butter – 2 tbsp

Soy sauce – 1 tbsp

Honey – 1 tbsp

Sesame oil – 1 tbsp

Baby spinach – 2 cups

Avocado thinly sliced – 1

Cilantro chopped – 1 tbsp

Sesame seeds toasted – 1 tsp

Method:

  • Firstly, in a pan, add chicken broth and quinoa and bring to a boil. Then cover the pan and simmer until quinoa is tender and broth gets absorbed on a medium flame.
  • Then, preheat the oven to 220 degrees C.
  • Now, take a baking sheet, spread sweet potatoes, and red onions, drizzle olive oil, salt, and pepper over the mixture, and toss well.
  • Bake it in the preheated oven for 20-25 minutes.
  • After this, heat olive oil in a skillet put garlic, and ginger in it, and fry for one minute.
  • Now, we will add chicken to it and cook for at least 6 minutes per side. Cut chicken into pieces.
  • Then, prepare the dressing for the salad. For this, add garlic clove, lime juice, peanut butter, soy sauce, olive oil, and sesame oil in a bowl and whisk well.
  • Finally, take a big bowl, and put quinoa in it. Add chicken, sweet potato mixture, spinach, and avocado to it.
  • And then, put dressing, cilantro, and sesame seeds over the top of the bowl.

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Strawberry spinach salad

Healthy Strawberry spinach salad in 3 steps

/ Healthy Recipes, Salads

Strawberry spinach salad is a perfect blend of taste and flavors. It is a very refreshing and delightful salad. It has the freshness of spinach, the sweetness of strawberries, and the crunchiness of almonds.

If you are a salad lover then, this is a great recipe for you. It is made in less time and is very delicious. Strawberries and spinach contrast each other very well. They give us many nutrients like zinc, thiamine, calcium, and vitamins E, A, C, B6, and K. Strawberry spinach salad is also rich in soluble and insoluble fibers. It helps in balancing blood sugar levels and lowers cholesterol levels in the body.

You can also try these refreshing salads: Classic Homemade Caesar Salad And Coleslaw Salad, quinoa salad with simple and fresh ingredients

Ingredients for Strawberry spinach salad:

Strawberries sliced – 1.5 cup

Baby spinach – ¾ cup

Feta cheese crumbled – 1/3 cup

Almonds chopped – 1/3 cup

Apple cider vinegar – 1 tbsp

Lime juice – 1 tbsp

Garlic minced – 1 clove

Extra virgin olive oil – 2 tbsp

Salt – as per taste

Pepper – as per taste

Maple syrup – 1 tbsp

Method:

  1. Firstly take a bowl and prepare dressing for the salad. For the dressing, add extra virgin olive oil, apple cider vinegar, maple syrup, lime juice, garlic, salt, and pepper into the bowl and mix well.
  2. After this, add baby spinach, strawberries, and almonds into the bowl and toss them well until it gets fully coated with dressing.
  3. Finally, add crumbled feta cheese to it and serve it.

Tips:

You can use goat cheese or blue cheese in place of feta.

Also, you can add mixed greens or kale to the salad according to your choice.

Any other nuts or seeds can also be added to the salad.

You can refrigerate this salad for up to 5 days, but you have to keep all ingredients individually. You can’t store it after mixing it with dressing.

Preparation time: 10 minutes

Cooking time: 2 minutes

Total time: 12 minutes

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quinoa salad

Easy to make quinoa salad with simple and fresh ingredients

/ Healthy Recipes

Quinoa salad recipe is like a Superfood for you. It is rich in protein, dietary fiber, B vitamins, dietary minerals, and antioxidants. So, what else do you want in a single recipe? It is like a treasure of nutrients for all health freaks. It is also gluten-free. This quinoa salad is easy to make and also made in less time. So when you have less time to cook, you can also make this recipe for a nutritious meal. We can eat this salad for breakfast, lunch, or dinner. Also, you can store it for 2-3 days in an airtight container in the refrigerator. Quinoa salad is full of flavors and tastes. It will satiate your taste buds also. You should give it a try.

Ingredients for quinoa salad:

  • Cooked Quinoa – 2 cups
  • Finely Chopped Spinach – 2 cups
  • Grated or chopped carrot – 1
  • Chopped Cucumber – 1/2
  • Finely chopped tomato – 1 medium
  • Paneer – 5-6 cubes
  • Minced Garlic – 1-2 cloves
  • Sliced green onions – 2
  • Olive oil – ¼ tsp
  • Lemon juice – 1-2tsp
  • Honey – 1 tsp
  • Salt as per taste
  • Black pepper as per taste

METHOD:

Firstly, we will prepare dressing for the salad. For this, take a small bowl, add olive oil, garlic, lemon juice, honey, salt, and black pepper and mix well. Keep it aside.

Then, take a big bowl, and put quinoa, carrot, spinach, tomato, paneer, and onions.

Now, put your prepared dressing over the salad and mix well until the salad gets fully coated with the dressing. In the end, add some salt and black pepper on the top according to taste, and then serve you tasty quinoa salad.

Preparation time: 10 minutes

Cooking time: 5 minutes

Total time: 15 minutes

Benefits of quinoa:

  • Quinoa contains essential amino acids, which help in providing protein to our body and helps in muscle strengthening, and skin and bone health.
  • Rich in dietary fibers so, it helps reduce digestive problems and helps in weight loss.
  • It is rich in antioxidants and anti-inflammatory compounds so, it keeps you away from asthma, diabetes, and many diseases.

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sprout paneer salad

HOW TO MAKE SPROUT PANEER SALAD?

/ Healthy Recipes

Salads are the best way to eat colorful, nutrient-dense foods. They are simple, delicious, and filling. You can give a different type of taste and flavors to your salads by making some changes to them. So, if you are craving light and refreshing salad then here is the recipe for sprout paneer salad. It is so delicious and nutrient-dense salad. Also, it contains protein, fibers, vitamins, and minerals. It is low in carbohydrates so helps you in weight loss.

INGREDIENTS OF SPROUT PANEER SALAD:

  • 2 tbsp moong sprouts
  • 1.5 tbsp chopped onion
  • 2 tbsp chopped tomato
  • 1tbsp grated carrot
  • 1tbsp grated beetroot
  • Some chopped coriander leaves
  • ½ cup paneer chopped
  • ¼ tsp black pepper
  • Salt to taste

PREPARATION METHOD OF SPROUT PANEER SALAD:

At first, microwave mung sprouts for 30 seconds.

Add onion, tomato, carrot, beetroot, coriander, and paneer.

Finally add pepper, salt, and lime juice into it and mix well.

Mix all the ingredients and your sprout paneer salad is ready.

STEPS TO SPROUT MOONG BEANS:

  • At first wash the mung beans properly 3-4 times.
  • Put the rinsed mung beans into a clean bowl and pour the filtered water up to 2-3 inches above the beans.
  • Then close the bowl with a lid and soak for 8 hours at room temperature.
  • After 8 hours, mung beans become swollen then drain the water.
  • Properly rinse the beans with clean water.
  • Again keep the soaked beans in a bowl and cover it with a lid for 1-2 days in a dark place at room temperature.
  • After a day sprouts start to grow and in two days sprouts will grow properly.
  • And your healthy and hearty sprouted mung beans are ready to eat.

The duration of sprouting may vary depending upon the quality of beans, weather, and temperature.

Benefits of sprouted mung beans:

  • It has anti-cancer properties
  • Reduces cholesterol and protects against heart diseases.
  • Helps in the detoxification of the body.
  • Diabetic friendly.
  • Easy to digest.
  • Contain great quality plant protein.

Sprouted mung beans are better than raw mung beans because germinating beans reduce the phytic content of mung by 76%.

Hope you like the recipe.

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PICTURE COURTESY: SHOBHA NATRAJAN

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