weight loss recipe

How to make Healthy Egg Fried Rice

By / Healthy Recipes, Protein Rich Recipes

🥢 Healthy Egg Fried Rice

🧂 Ingredients:

  • 1 cup cooked brown rice (or jasmine rice, preferably cold and day-old)
  • 2 large eggs (or 3 if you want more protein)
  • 1 cup mixed vegetables (carrots, peas, bell peppers, corn, etc.)
  • 2–3 cloves garlic, minced
  • 1 small onion, diced
  • 2 green onions, chopped (for garnish)
  • 1–2 tsp low-sodium soy sauce (or tamari for gluten-free)
  • 1 tsp sesame oil (optional, for flavor)
  • 1 tsp olive oil (or avocado oil, for cooking)
  • Salt & pepper, to taste
  • Optional: a pinch of chili flakes or a dash of sriracha for heat

🍳 Instructions:

  1. Prep all ingredients before you start cooking. Cold rice works best to avoid mushy texture.
  2. Scramble the eggs:
    • Heat ½ tsp oil in a large pan or wok.
    • Crack in the eggs, scramble gently, and cook until just set. Remove and set aside.
  3. Sauté vegetables:
    • In the same pan, add the remaining oil.
    • Add garlic and onion, sauté for 1–2 minutes.
    • Add your mixed vegetables. Stir-fry for 3–4 minutes until they are tender but still vibrant.
  4. Add rice:
    • Add the cold rice to the pan.
    • Stir-fry on medium-high heat, breaking up clumps.
    • Cook for 2–3 minutes until rice is hot and a little crispy.
  5. Season:
    • Add soy sauce and sesame oil.
    • Add the scrambled eggs back in and mix well.
    • Season with salt, pepper, and optional chili.
  6. Finish and garnish:
    • Toss in green onions.
    • Serve hot with optional lime wedge or sriracha on the side.

How to make Suji Cheela

By / Breakfast Recipes, Healthy Breakfast Recipes, Healthy Recipes, Weight Loss Recipes

🌿 Suji Cheela Recipe (Savory Semolina Pancake)

🕒 Prep Time: 10 mins

🍳 Cook Time: 15 mins

🍽️ Serves: 2–3

🧾 Ingredients:

  • 1 cup Suji (Semolina / Rava)
  • ½ cup Curd (Yogurt) – fresh, not too sour
  • ½ cup Water (adjust as needed)
  • 1 small Onion – finely chopped
  • 1 small Tomato – finely chopped
  • 1 small Capsicum – finely chopped (optional)
  • 1–2 Green chilies – finely chopped
  • 1–2 tbsp Coriander leaves – chopped
  • ¼ tsp Turmeric powder
  • Salt – to taste
  • ½ tsp Cumin seeds
  • 1 tsp Ginger – grated (optional)
  • Oil or ghee – for cooking

🔪 Instructions:

1. Make the Batter:

  • In a mixing bowl, combine suji, curd, and water. Mix well to form a smooth, lump-free batter.
  • Let it rest for 10–15 minutes (suji will absorb water and thicken).
  • After resting, check consistency – it should be like dosa batter. Add a little more water if too thick.

2. Add Veggies & Spices:

  • Mix in chopped onion, tomato, capsicum, green chilies, coriander leaves, grated ginger, turmeric, cumin seeds, and salt.

3. Cook the Cheelas:

  • Heat a non-stick tawa or griddle. Grease with a few drops of oil.
  • Pour a ladleful of batter and spread gently into a medium-sized circle (like a pancake).
  • Drizzle a few drops of oil or ghee around the edges.
  • Cook on medium heat until the bottom turns golden brown (about 2–3 minutes).
  • Flip and cook the other side until lightly crisp.

4. Serve Hot:

  • Serve suji cheelas hot with green chutney, tomato ketchup, or curd.

One Pot Dal Rice

By / Weight Loss Recipes

🌾 One-Pot Dal Rice Recipe (Masoor/Moong/Tuvar Dal)

🧄 Ingredients:

  • Rice – 1 cup (basmati or any variety)
  • Dal – ½ cup (moong dal, toor dal, or masoor dal)
  • Water – 3.5 to 4 cups (depending on how soft you want it)
  • Ghee/Oil – 1–2 tbsp
  • Mustard seeds – ½ tsp (optional)
  • Cumin seeds – 1 tsp
  • Hing (asafoetida) – a pinch
  • Turmeric powder – ½ tsp
  • Salt – to taste
  • Green chili – 1 (slit or chopped, optional)
  • Ginger – 1 tsp, grated
  • Garlic – 2–3 cloves, minced (optional)
  • Onion – 1 small, chopped (optional)
  • Tomato – 1 medium, chopped (optional)
  • Coriander leaves – for garnish

🍲 Method:

  1. Wash and Soak
    • Rinse rice and dal together 2–3 times.
    • Soak for 15–20 minutes (optional but helps in faster cooking).
  2. Tempering (Optional but flavorful)
    • Heat ghee or oil in a pressure cooker or deep pot.
    • Add mustard seeds and let them pop.
    • Add cumin seeds, hing, ginger, garlic, and green chili.
    • Add onions (if using) and sauté till translucent.
    • Add tomatoes and cook till soft.
  3. Spice & Mix
    • Add turmeric and salt. Mix well.
    • Add the soaked dal and rice. Stir everything together.
  4. Cook
    • Add 3.5 to 4 cups water (adjust based on preferred consistency).
    • If using a pressure cooker: Close lid, cook on medium heat for 2–3 whistles.
    • If using a pot: Cover and cook for 30–35 minutes or until rice and dal are soft. Stir occasionally and add water if needed.
  5. Finishing Touch
    • Open the lid, mash lightly if you like it creamier.
    • Garnish with fresh coriander leaves.

🍋 Serving Suggestions:

  • Serve hot with a dollop of ghee, pickle, papad, or curd.
  • For kids or mild palates, skip green chili and garlic.

How to make Methi Paneer

By / Healthy Recipes

🌿 Ingredients (2–3 servings)
• Paneer (cottage cheese) – 200 g (cut into cubes)
• Fresh methi (fenugreek) leaves – 1 to 1.5 cups (washed, chopped, slightly blanched to reduce bitterness)
• Onion – 1 medium (finely chopped)
• Tomato – 2 medium (pureed or finely chopped)
• Green chili – 1 (optional, chopped)
• Ginger-garlic paste – 1 tsp
• Cumin seeds – ½ tsp
• Turmeric powder – ¼ tsp
• Red chili powder – ½ tsp
• Coriander powder – 1 tsp
• Garam masala – ½ tsp
• Fresh cream – 2 tbsp (optional, for richness)
• Oil or ghee – 2 tbsp
• Salt – to taste

⸻

🥘 Method
1. Prep the methi
• Wash methi leaves well, chop them, and blanch in hot water for 2 minutes (optional). Drain and set aside.
2. Cook the masala
• Heat oil/ghee in a pan.
• Add cumin seeds, let them splutter.
• Add chopped onion and sauté until golden brown.
• Add ginger-garlic paste and green chili; sauté for 1 min.
• Add tomato puree and cook until oil separates.
3. Spice it up
• Add turmeric, red chili, coriander powder, black pepper powder and salt .
• Cook for 1–2 minutes.
4. Add methi & paneer
• Stir in chopped methi leaves, cook 3–4 minutes until softened.
• Add paneer cubes, mix gently.
5. Finish
• Add garam masala and cream. Mix and simmer for 2 minutes.
• Adjust seasoning.

⸻

🍽️ Serving Suggestions
• Serve hot with roti, naan, or jeera rice.
• Can be made slightly dry (for roti) or with more gravy (for rice) by adjusting tomato & cream.

⸻

Would you like me to also share a restaurant-style version with cashew-tomato cream gravy (like methi malai paneer), or do you prefer this more home-style sabzi?

How to Make Healthy Veg Paneer Kathi Roll

By / Healthy Recipes

🌯 Healthy Veg Paneer Kathi Roll Recipe

✅ Servings: 2 rolls

⏱️ Prep Time: 15 mins | ⏱️ Cook Time: 15 mins

🧀 Ingredients

For the Roti (wrap):

  • ½ cup whole wheat flour
  • Water to knead
  • Pinch of salt
  • ½ tsp oil (optional)

For the Filling:

  • 150g paneer (cubed or julienned)
  • 1 medium onion (thinly sliced)
  • 1 small bell pepper (any color, julienned)
  • ½ carrot (julienned, optional)
  • 1 green chili (finely chopped, optional)
  • 1 tbsp thick curd or Greek yogurt (for marination)
  • ½ tsp ginger-garlic paste
  • ¼ tsp turmeric powder
  • ½ tsp red chili powder
  • ½ tsp cumin powder
  • ½ tsp garam masala
  • Salt to taste
  • 1 tsp lemon juice
  • 1 tsp olive oil (or any healthy oil)

For the Green Chutney (Optional but recommended):

  • A handful of coriander + mint leaves
  • 1 green chili
  • ½ inch ginger
  • 1 tsp lemon juice
  • Salt to taste
  • A little water to grind

Optional Toppings:

  • Onion slices soaked in lemon juice
  • Chaat masala
  • Fresh coriander

🔪 Instructions

1. Make the Dough:

  • Mix wheat flour, salt, and water to form a soft dough.
  • Let it rest covered for 10–15 minutes.

2. Marinate the Paneer:

  • In a bowl, mix curd, ginger-garlic paste, turmeric, chili powder, cumin powder, garam masala, salt, and lemon juice.
  • Add paneer cubes and mix well. Let it sit for 10 minutes.

3. Cook the Filling:

  • Heat 1 tsp oil in a pan.
  • Add onions, bell peppers, and carrots. Sauté for 2–3 minutes on medium-high heat (keep them slightly crunchy).
  • Add marinated paneer and cook for another 4–5 minutes until slightly golden.

4. Make the Chutney (optional):

  • Blend coriander, mint, chili, ginger, lemon juice, salt, and water to make a smooth green chutney.

5. Roll the Rotis:

  • Divide dough into 2 balls, roll out thin rotis.
  • Cook on a hot tawa/skillet until golden spots appear on both sides. Optional: brush lightly with ghee or oil.

6. Assemble the Roll:

  • Spread green chutney on the roti.
  • Place the paneer-veggie mixture in the center.
  • Top with lemony onion slices, a pinch of chaat masala, and chopped coriander.
  • Roll tightly and wrap in foil or parchment.

🥗 Tips for Healthier Version:

  • Use homemade paneer or low-fat paneer.
  • Add more veggies: spinach, zucchini, mushrooms, etc.
  • Skip or go light on oil.
  • Use multi-grain or millet flour instead of wheat for variety.

How to Make Rajma Pulao

By / Healthy Recipes, Weight Loss Recipes

🌱 Healthy Veg Rajma Pulao Recipe

🕒 Prep Time: 15 mins

🕒 Cook Time: 25 mins
🍽️ Serves: 3–4

🫘 Ingredients:

For the Rajma (Kidney Beans):

  • ¾ cup rajma (kidney beans) – soaked overnight & pressure cooked
  • Salt – to taste

For the Pulao:

  • 1 cup brown rice or basmati rice – soaked 30 minutes, drained
  • 1 tbsp olive oil or any healthy oil
  • 1 tsp cumin seeds
  • 1 bay leaf
  • 1 small cinnamon stick
  • 2 cloves
  • 1 green cardamom (optional)
  • 1 medium onion – thinly sliced
  • 1 tsp ginger-garlic paste
  • 1 small tomato – chopped
  • 1 cup mixed vegetables – carrots, beans, peas, capsicum
  • ½ tsp turmeric powder
  • ½ tsp red chili powder
  • 1 tsp coriander powder
  • ½ tsp garam masala
  • Salt – to taste
  • 2.25 cups water (adjust for brown rice or basmati)

🌿 Optional Add-ins:

  • Chopped spinach or kale (for extra greens)
  • A handful of chopped mint or coriander leaves (for freshness)
  • A squeeze of lemon juice at the end

🔪 Instructions:

1. Prepare Rajma:

  • Soak rajma overnight.
  • Pressure cook with salt until soft (3–4 whistles).
  • Drain and set aside.

2. Cook Pulao:

  • Heat oil in a heavy-bottom pan or pressure cooker.
  • Add cumin seeds, bay leaf, cinnamon, cloves, cardamom. Sauté for 30 seconds.
  • Add sliced onions and sauté until golden.
  • Add ginger-garlic paste; cook for a minute until raw smell goes.
  • Add chopped tomato and cook till soft.
  • Add turmeric, chili powder, coriander powder, garam masala, and salt. Stir.
  • Add mixed vegetables and cook for 2–3 mins.
  • Add cooked rajma and soaked rice. Mix gently.
  • Pour in water, adjust salt.
  • Cover and cook:
    • If using a pressure cooker: cook for 1 whistle on medium heat, then let pressure release naturally.
    • If using a pan: cover and simmer until rice is cooked and water is absorbed (~15–20 mins).

3. Finish & Serve:

  • Fluff gently with a fork.
  • Garnish with fresh coriander or mint, and lemon juice if desired.

✅ Health Tips:

  • Use brown rice or quinoa for extra fiber.
  • Add leafy greens for more micronutrients.
  • Use less oil or dry-roast spices to reduce fat content.

🥗 Serving Suggestions:

  • Serve with plain curd, cucumber raita, or a simple salad for a complete meal.

HOW TO MAKE HEALTHY ONE-POT PASTA SOUP

By / Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Potassium Rich food and recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

To make healthy one-pot pasta soup brings together creamy peanut-sesame flavors, spicy undertones, and tender paneer chunks in a rich, hearty broth. It’s a quick, comforting meal perfect for a cozy evening. Packed with protein, healthy fats, and a medley of textures, this soup is a delightful fusion of flavors.

INGREDIENTS FOR HEALTHY ONE-POT PASTA SOUP:-

  • Pasta (penne, spaghetti, or fusilli)*: 100g
  • Paneer (cubed): 150g
  • Peanut butter (unsweetened): 2 tablespoons (30 g)
  • Sesame paste (tahini): 1 tablespoon (15 g)
  • Vegetable broth: 4 cups (960 ml)
  • Coconut milk (optional, for creaminess): 1/2 cup (120 ml)
  • Soy sauce (or tamari for gluten-free): 1 tablespoon (15 ml)
  • Garlic (minced): 4 cloves (12 g)
  • Ginger (minced): 1 tablespoon (15 g)
  • Carrot (julienned): 1 medium (50 g)
  • Bell pepper (sliced): 1 medium (100 g)
  • Green onions (chopped): 2 stalks (10g)
  • Red chili flakes: 1 teaspoon (2g)
  • Sesame oil: 1 tablespoon (15 ml)
  • Salt and pepper: To taste – Lime juice: 1 tablespoon (15 ml)
  • Fresh cilantro (for garnish): 1 tablespoon (5 g)

PREPARATION METHOD FOR HEALTHY ONE-POT PASTA SOUP:-

1. Cube the paneer and soak it in warm water for 10 minutes to make it soft.

2. Julienne the carrots and slice the bell peppers for even cooking.

3. Mince the ginger and garlic to enhance flavor.

4. Prepare the vegetable broth in advance (homemade or store-bought).

5. Heat Oil: In a large pot, heat sesame oil over medium heat. Add minced garlic and ginger, and sauté until fragrant.

6. Add Vegetables: Toss in the julienned carrot and sliced bell peppers. Cook for 2-3 minutes until slightly tender.

7. Prepare the Broth: Add the peanut butter, sesame paste, soy sauce, and vegetable broth to the pot. Whisk until the peanut butter and sesame paste dissolve completely.

8. Cook the Pasta: Bring the mixture to a boil, then add the pasta. Cook according to the package instructions, stirring occasionally to prevent sticking.

9. Add Paneer: Once the pasta is almost done, gently add the paneer cubes and simmer for another 2-3 minutes.

10. Finish with Coconut Milk (Optional): Stir in the coconut milk for extra creaminess. Add red chili flakes, salt, and pepper to taste.

11. Add Lime Juice: Once cooked, remove from heat and stir in fresh lime juice.

12. Garnish & Serve: Ladle the soup into bowls and garnish with chopped green onions and fresh cilantro.

NUTRITIONAL VALUE PER 100 g: –

Calories: 128 kcal

Protein: 4.8g

Fat: 6g

Carbohydrates: 12g

Fiber: 1.2g

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For more information –https://fitpiq.com/how-to-prepare-keto-coconut-smoothie/

HOW TO PREPARE GOND KATERA SHARBAT.

By / Health Tips

To Prepare Gond Katira (Tragacanth Gum) Sharbat is a natural coolant widely used in Indian beverages. This sharbat is perfect for keeping the body hydrated and cool during hot weather. Gond Katira is rich in fiber and is believed to have medicinal properties like improving digestion and aiding in heatstroke prevention.Gond Katira has a relaxing effect on the digestive system. It works as a natural laxative, relieving constipation and promoting regular bowel motions.

Gond katera sharbat

Ingredients For Gond katera sharbat:-

– Gond Katira (Tragacanth Gum): 20gms

– Milk: 1 liter (1000gms)

– Rose syrup: 4 tbsp (60gms)

– Stevia (optional): 2 tbsp (30gms)

– Ice cubes: As needed (optional)

– Chopped nuts (almonds/pistachios) for garnish: 10gms

– Chia Seeds or Sabja Seeds (Soaked one ): 2 tbsp (30gms)

– Finely cut Watermelon:- 1 Cup (100 to 150gm)

Pre-Preparation For Gond katera sharbat:-

1. Soaking Gond Katira: – Soak 20gms of Gond Katira in 3-4 cups of water (approximately 750ml) overnight or for 6-8 hours. The gum will swell up and become jelly-like.

2. Straining:- Strain the soaked Gond Katira to remove excess water and impurities. It should have a translucent, jelly-like texture.

3. Chia Seeds or Sabja Seeds:- Soak 30gms of Chia Seeds or Sabja Seeds in 3-4 cups of water (approximately 750ml)

Preparation Method For Gond katera sharbat:-

1. In a large bowl, mix the strained Gond Katira, soaked chia seeds or sabja seeds, and cut watermelon with 1 liter of chilled milk.

2. Add 4 tbsp of rose syrup and stir well.

3. Add sugar if desired, stirring until fully dissolved.(Stevia would be best option)

4. Serve in glasses with ice cubes for extra refreshment.

Nutritional Value Per 100 Grams:-

  • Calories:- 28 kcal –
  • Protein:- 0.4g –
  • Fat:- 0g –
  • Carbohydrates:- 6g –
  • Fiber:- 0.4g

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For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/https://fitpiq.com/how-to-make-gond-katira-fruit-salad/

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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For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

How To Make Beetroot Detox Drink Recipe?

By / Health Tips, Healthy Recipes, Weight Loss Recipes

This Recipe of Beetroot contains many beneficial, healing properties; it’s full of the good stuff your body needs to thrive. This glorious root vegetable is not only a great source of potassium, but it also helps to lower blood pressure and is a great source of minerals, which is why a lot of diabetics opt for beetroot juices and salads. This raw beetroot detox juice is the perfect drink to enjoy for your breakfast or as a mid-morning snack. It’s bursting with nutrients, tastes great, and on a hot day, it’s cooling and refreshing. Begin your detox now; gather up your ingredients, follow our recipe, and whizz everything round in your juicer, then simply enjoy this wholesome drink, which reaps so many health benefits.

Ingredients of Beetroot Detox Drink

  • 1 beetroot, peeled and sliced
  • 1 lemon, sliced
  • 1 inch ginger, sliced 
  • 1 cinnamon stick
  • A handful of mint leaves 
  • 1/4 cup pomegranate seeds
  • 2 liters of water

Preparation

To make this infused drink, add everything to a glass jar and let it infuse for two hours. Start consuming. Do not throw the veggies away, use them as a salad or put them into any dish. Enjoy!

Macros for beetroot detox drink(100 gm)

Proteins 0.9 gm Fats 0.2 gm Carbs 4.1 gm Fiber 1.7 gm

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For more information click here