Salad recipes

Sprout Salad with Mint Dressing

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Salads, Weight Loss Recipes

A refreshing, crunchy, and protein-rich salad tossed in a zesty homemade mint dressing. Perfect for a healthy breakfast, light lunch, or evening snack.

🥗 Ingredients

For the Salad:

  • 1 cup mixed sprouts (moong or kala chana)
  • ¼ cup chopped cucumber
  • ¼ cup chopped tomato
  • 2 tbsp chopped onion
  • 1 tbsp grated carrot
  • 1 tbsp pomegranate seeds (optional)
  • Salt and black pepper to taste
  • 1 tsp lemon juice

For the Mint Dressing:

  • ½ cup fresh mint leaves
  • 2 tbsp coriander leaves
  • 2 tbsp thick yogurt
  • 1 small green chilli
  • 1 small garlic clove
  • 1 tsp lemon juice
  • 1–2 tbsp water, as needed
  • Salt to taste

👩‍🍳 Method

  1. Prepare the sprouts: Steam or lightly boil the sprouts until tender. Allow them to cool before adding them to the salad.
  2. Make the mint dressing: Blend mint, coriander, yogurt, green chilli, garlic, lemon juice, salt, and a little water until smooth and creamy.
  3. Assemble the salad: In a bowl, combine sprouts, cucumber, tomato, onion, and grated carrot.
  4. Add the dressing: Pour the mint dressing over the salad. Add black pepper and lemon juice, then toss gently.
  5. Garnish with pomegranate seeds and serve fresh.

💡 Healthy Tips & Advance Preparation

  • Lightly steaming sprouts can make them easier to digest and is safer than eating raw sprouts.
  • Add roasted peanuts or pumpkin seeds for extra crunch and nutrients.
  • Prepare the mint-yogurt dressing up to 2 days in advance and store it in an airtight container in the refrigerator.
  • Keep chopped vegetables and cooked sprouts separately refrigerated, and mix everything just before serving for the best freshness and texture.

Healthy Twist: Use thick Greek yogurt in the mint dressing for a creamier texture and an additional protein boost.

Spicy Carrot Noodle Salad

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

🥕 Spicy Carrot Noodle Salad

Ingredients:

  • 2 medium carrots
  • 1 tsp chilli oil
  • 1 small garlic clove, finely chopped
  • 1 tsp soy sauce
  • ¼ tsp black pepper
  • 1 tbsp roasted peanuts, crushed
  • Salt, if needed
  • Spring onion or coriander, optional

Method:

  1. Wash and peel the carrots. Using a spiralizer, julienne peeler, or noodle/grater tool, cut the carrots into thin noodle-like strips.
  2. Heat chilli oil in a pan. Add chopped garlic and sauté for a few seconds until fragrant.
  3. Add the carrot noodles and toss on medium-high heat for 1–2 minutes. Keep them slightly crunchy.
  4. Add soy sauce and black pepper. Toss well so the carrots are evenly coated.
  5. Transfer to a bowl and top with crushed roasted peanuts for a delicious crunch.
  6. Serve warm or chilled as a light, spicy salad.

Quick Tip: Don’t overcook the carrot noodles—they taste best when they remain slightly crunchy.

Scrambled Eggs with Sautéed Beans

By / Breakfast Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Scrambled Eggs with Sautéed Beans

Looking for a quick, healthy and protein-rich breakfast? These Scrambled Eggs with Sautéed Beans are packed with protein, vegetables and fresh flavours. Ginger, garlic, spring onion and green chilli add a delicious spicy kick while keeping the recipe simple.

Ingredients:

  • 2 eggs
  • 1 cup finely chopped French beans
  • 2 cloves garlic, finely chopped
  • ½ tsp ginger, finely chopped
  • 2 tbsp spring onion, chopped
  • 1 green chilli, finely chopped
  • 1 tsp oil
  • Salt, to taste
  • Black pepper, to taste

Method:
Heat oil in a pan and add ginger, garlic and green chilli. Sauté for 30–40 seconds until fragrant. Add the chopped French beans and cook on medium-high heat for 3–4 minutes, keeping them slightly crunchy.

Add the spring onion and sauté for another minute. Meanwhile, whisk the eggs with salt and black pepper. Push the sautéed vegetables to one side of the pan and pour the beaten eggs into the empty space.

Allow the eggs to set slightly, then gently scramble them. Mix the eggs with the sautéed beans and cook for another 1–2 minutes until the eggs are cooked but still soft.

Garnish with fresh spring onion and serve hot.

How to Make Coconut Curd Salad at Home

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

🥥 Coconut Curd Salad

A refreshing, creamy salad made with coconut, curd and crunchy vegetables. It pairs beautifully with roti, dosa, cheela or a light meal.

Ingredients of Coconut Curd Salad

  • ½ cup thick curd
  • 2 tbsp fresh grated coconut
  • ½ cup cucumber, finely chopped
  • ¼ cup carrot, finely chopped or grated
  • 1 tbsp coriander, chopped
  • ½ green chilli, finely chopped
  • ¼ tsp roasted cumin powder
  • Salt to taste
  • A pinch of black pepper
  • ½ tsp lemon juice

Method

  1. Add thick curd to a bowl and whisk until smooth.
  2. Add grated coconut, cucumber, carrot, coriander and green chilli.
  3. Add roasted cumin powder, salt, black pepper and lemon juice.
  4. Mix everything gently.
  5. Refrigerate for 10–15 minutes before serving for the best flavour.

🌿 Healthy Tip

For a more filling and protein-rich version, use thick Greek yogurt or high-protein curd instead of regular curd.

⚡ Quick Advance Prep

Chop the cucumber, carrot and coriander in advance and refrigerate them separately. When ready to eat, simply mix them with curd and coconut.

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.

Healthy egg burger salad recipe

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy non vegetarian Recipes, Healthy Recipes, Salads, Weight Loss Recipes

Ingredients (Serves 2)

For the Egg Burgers:

  • 4 large eggs
  • 1/4 cup finely chopped onions
  • 1/4 cup finely chopped bell peppers (any color)
  • 1/4 cup grated carrot or zucchini (optional for extra veggies)
  • 2 tbsp whole wheat flour or chickpea flour
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 1 tsp olive oil (for cooking)

For the Salad:

  • 4 cups mixed greens (spinach, arugula, romaine)
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, sliced
  • 1/4 red onion, thinly sliced
  • 1/4 avocado, sliced (optional for healthy fats)
  • 1 tbsp pumpkin seeds or sunflower seeds

For the Dressing (light & healthy):

  • 1 tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 tsp lemon juice or apple cider vinegar
  • Salt and pepper to taste

Instructions

  1. Prepare the Egg Burgers:
    • In a bowl, beat the eggs and mix in chopped onions, bell peppers, carrots/zucchini, flour, garlic powder, salt, and pepper.
    • Heat olive oil in a non-stick pan over medium heat.
    • Pour 1/4 of the mixture into the pan to form small patties. Cook 3–4 minutes on each side until golden and fully cooked.
  2. Assemble the Salad:
    • In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, avocado, and seeds.
    • Whisk together the dressing ingredients and drizzle over the salad. Toss lightly.
  3. Combine:
    • Place 2 egg patties on top of each salad serving.
    • Serve immediately while warm.

Tips for Extra Health Boost

  • Swap egg yolks for egg whites if you want lower fat and cholesterol.
  • Add quinoa or chickpeas for extra protein and fiber.
  • Sprinkle some feta or cottage cheese for creaminess without too many calories.

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

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 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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