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Hi Everyone, Welcome to Food & Fitness With Fun. I am Manju Malik a certified Dietitian & Nutritionist and a fitness enthusiast.

The content on this page will cover a variety of topics related to healthy food, diet, fitness, nutrition, and workout.

25/09/2026

No maida, no yeast, no kneading—just masoor dal bread made in an air fryer! 🍞 Each serving has approximately 6–7 g protein and 5+ g fibre, making it a filling base for toast or a side for soup.

Ingredients

* ½ cup masoor dal (red lentils), soaked for 2–3 hours
* 2 tbsp homemade curd
* 2 tbsp isabgol (psyllium husk)
* 1 tsp extra-virgin olive oil
* ⅛ tsp baking soda
* ¼ tsp baking powder
* 1 small garlic clove (optional)
* Salt and herbs or seasoning, to taste
* Sesame, poppy or pumpkin seeds, for topping

How to make it

1. Drain the soaked dal. Blend it with the curd, olive oil, baking soda, baking powder, salt and optional garlic until smooth.
2. Stir in the isabgol and rest for a few minutes, until the mixture becomes a thick, slightly sticky dough. If it’s too runny, add 1 tbsp besan or fine rava and rest it again.
3. Shape into small buns or one loaf. Sprinkle with seeds.
4. Air-fry at 160°C for 15–18 minutes, checking from the 15-minute mark. Let it cool before slicing.

Try it lightly toasted with tomatoes and cheese, or serve it alongside soup. Save this easy air fryer masoor dal bread recipe for your next homemade breakfast! ✨

Approximate nutrition per serving (¼ of the prepared bread): 110 calories, 6–7 g protein and 5+ g fibre.

HighFibreRecipes HealthyBreadRecipe RedLentilBread HomemadeBread HoHealthy

24/09/2026

Normal ALT & AST ≠ Always a Healthy Liver.
Fatty liver is primarily a metabolic condition and can be associated with insulin resistance, excess weight and an unhealthy lipid profile—even before liver enzymes become abnormal.

That’s why managing fatty liver goes beyond one blood report. A sustainable foundation includes:
✔️ Reducing refined carbs & added sugar
✔️ Increasing protein & fibre
✔️ Regular physical activity
✔️ Working towards 5–7% weight reduction, when appropriate

Alongside lifestyle changes, targeted liver support may also be considered.

I’ve been using Livomyn-FL by Charak, formulated with Silymarin, NAC, Resveratrol & Kalmegh to provide antioxidant and complementary liver support.

Charak has been working in Ayurveda since 1947 and is WHO-GMP certified.

Available at Charak.com
Use code NAME20 for 20% OFF.

This content is for educational purposes and is not a substitute for medical advice.

InsulinResistance HealthyLifestyle WeightManagement Nutrition Dietitian Silymarin NAC Charak LivomynFL Ayurveda

23/09/2026

Masoor dal in a chocolate smoothie? Hear me out. 🍫

This creamy high-protein smoothie has approximately 24 g protein and 6–7 g fibre—with no oats, sattu or protein powder. The surprise ingredient is cooked masoor dal, and cocoa, cinnamon and vanilla give it a rich chocolate flavour.

Ingredients: ¼ cup raw masoor dal, 220 ml low-fat milk, 1½ tbsp low-fat peanut powder, ¾ tbsp unsweetened cocoa powder, cinnamon, a few drops of vanilla extract and monk fruit sweetener to taste.

How to make it: Soak the dal, then cook it in ½ cup water until completely soft. Let it cool. Blend it with the remaining ingredients and some ice for about 30 seconds. That’s your chocolate masoor dal smoothie ready!

You can use dates for sweetness or swap the milk for unsweetened soy or almond milk. The protein and fibre amounts will vary with your ingredients.

Save this easy masoor dal smoothie recipe and comment “MASOOR” for more unconventional high-protein ideas! 🤎

HealthySmoothie VegetarianProtein HealthyRecipesIndia NoProteinPowder HoHealthy

22/09/2026

Sweet tooth hai? Mine too! ☕💚 Healthy eating mein sweetness ke liye bhi jagah hai—bas thode smart swaps ke saath!

As a dietitian, I love simple ways to reduce added sugar without giving up my favourite flavours. ✨

Calorie Switch Monk Fruit Sweetener is a plant-based, zero-sugar, zero-calorie liquid sweetener that’s easy to add to chai, coffee and homemade desserts. A few drops bring the sweetness, and its convenient format fits right into my kitchen routine—even when I’m travelling! 🧳

Remember, a sugar swap is just one part of a balanced diet. 💚

Aap sabse pehle kahan try karoge—chai, coffee ya dessert? Tell me below! 👇

SmartFoodSwaps DietitianTips HoHealthy

21/09/2026

🧀 Cheesy Cauliflower — creamy, comforting and incredibly easy to make!

Looking for a delicious low-carb snack or healthy vegetarian side dish? Try this quick Cheesy Cauliflower recipe—crispy cauliflower coated in herbs and topped with melted cheese. Perfect for evening cravings, kids’ snacks or a wholesome party appetiser.

🥦 Ingredients:

• 2 cups cauliflower florets
• ½ cup grated mozzarella or processed cheese
• 1 tsp olive oil or melted butter
• ½ tsp garlic powder
• ½ tsp chilli flakes
• ½ tsp mixed herbs
• Black pepper and salt to taste

👩‍🍳 Recipe:

1. Blanch the cauliflower florets for 3–4 minutes and drain well.
2. Toss them with olive oil, garlic powder, chilli flakes, herbs, salt and pepper.
3. Transfer to a baking dish and sprinkle grated cheese on top.
4. Bake or air-fry at 180°C for 10–12 minutes, until the cheese melts and the cauliflower turns lightly golden.
5. Serve hot with your favourite dip!

Save this easy cauliflower recipe and share it with someone who loves cheesy snacks. 🤍

EasyRecipes AirFryerRecipes HealthyEating QuickSnack CheeseLovers HomemadeFood HealthyFoodIdeas IndianFoodBlogger EasyVegetarianRecipes

18/09/2026

Blue tea for weight loss? 💙🫖 Here’s what you need to know!

Made from whole butterfly pea flowers, blue tea is naturally caffeine-free and rich in anthocyanins—powerful plant antioxidants. It can be a refreshing, low-calorie addition to a balanced weight-loss routine and may help manage unnecessary cravings when paired with nutritious meals, regular exercise and adequate sleep.

I also love that these pyramid tea bags are made from biodegradable corn starch—without conventional plastic or bleached paper. 🌿

Remember: blue tea is not a magic fat burner. Sustainable weight loss comes from consistent lifestyle habits—but healthier swaps like this can make the journey more enjoyable.

Would you add this beautiful blue tea to your wellness routine? Comment “BLUE” below! 💙

Individual results may vary. Consult a qualified professional if you have a medical condition or take medication.

17/09/2026

If there’s one homemade snack every woman should keep ready, it’s these nutrient-rich Black Sesame & Seed Laddoos! 🌻✨

Made with black sesame seeds, garden cress seeds (halim/aliv), pumpkin seeds, sunflower seeds, peanuts, dates, coconut and jaggery, these wholesome laddoos provide calcium, iron, magnesium, healthy fats and plant-based nutrients—making them a nourishing addition to a balanced diet.

Ingredients:

* 2 tbsp garden cress seeds, soaked in 4 tsp water
* 1 cup black sesame seeds
* 1 cup sunflower seeds
* ½ cup pumpkin seeds
* ¼ cup + 1 tbsp dates
* ½ cup roasted peanuts
* 2 tsp ghee
* Slightly more than ½ cup jaggery
* 2–3 tbsp grated coconut

Dry-roast the seeds, blend them with dates and peanuts, then combine with melted jaggery, ghee, coconut and soaked garden cress seeds. Shape the mixture into approximately 18 delicious laddoos.

Perfect for satisfying sweet cravings while adding more nutrient-dense seeds to your everyday diet.

Save this healthy seed laddoo recipe, share it with the women in your family and follow for more simple, wholesome recipes! 💛

AlivLadoo CalciumRichFoods IronRichFoods HealthyIndianSnacks WomensNutrition HomemadeLaddoo NoRefinedSugar JaggeryRecipes HealthySweet IndianHealthyRecipes NutritionistApproved DietitianTips HealthyEatingIndia SeedMixRecipe FoodFitnessNFun

16/09/2026

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15/09/2026

What if your everyday cookie could give you a little protein and fibre too? 🍪✨

These homemade Sattu Cookies are perfect for everyday sweet cravings—made without maida, with controlled sweetness and no complicated baking! They’re nutty, satisfying and prepared easily in an air fryer.

Ingredients:

• ¼–⅓ cup ghee
• ¼ cup desi khand
• ¾ cup almond flour
• Approximately 1 cup + 2 tbsp sattu flour
• Cardamom or cinnamon, optional

Recipe:

1. Whisk the ghee and desi khand until creamy and smooth.
2. Add the almond flour and mix well.
3. Gradually add the sattu until a soft dough comes together. Do not knead.
4. Chill the dough until firm.
5. Shape the dough, cut it into cookies and place them in the air fryer.
6. Air-fry at 160°C for 12–14 minutes.
7. For extra crunch, reduce the temperature to 130–140°C and dry them for another 3–5 minutes.
8. Transfer to a rack and let them cool completely—they will become firmer and crunchier as they cool.

Approximate nutrition for 2 cookies:
🔥 130 kcal | 💪 5 g protein

Save this healthy sattu cookie recipe for your next evening snack, and share it with someone looking for an easy high-protein cookie recipe!

14/09/2026

✨ High-Magnesium Drink Recipe | Homemade Magnesium-Rich Seed & Nut Mix

Magnesium plays an important role in normal muscle and nerve function, energy metabolism and bone health—but are you getting enough through your everyday diet?

Here’s my creamy, wholesome magnesium-rich drink made with seeds, nuts, milk and warming spices. 🥛🌰

🌻 Magnesium-Rich Seed & Nut Mix

Ingredients:
• ¾ cup pumpkin seeds
• ¾ cup sunflower seeds
• Slightly less than ½ cup flax seeds
• Slightly less than ½ cup chia seeds
• Slightly less than ½ cup sesame seeds
• ½ cup almonds
• ⅓ cup cashews
• ⅓ cup roasted peanuts
• Cinnamon
• A little nutmeg
• Black pepper powder

Method:

Dry roast pumpkin and sunflower seeds on low heat in a cast-iron pan.

Add flax, chia and sesame seeds and roast gently. Remove and allow them to cool.

In the same pan, lightly roast the almonds, followed by cashews and roasted peanuts.

Once everything is completely cool, add cinnamon, nutmeg and black pepper and grind into a powder.

Sieve for a finer texture if you prefer, then store in a clean, dry airtight container.

🥛 To Make 1 Glass

Heat 250–300 ml milk and add 3–4 tbsp of the prepared mix + 1 tsp cocoa powder.

Whisk well and heat gently until creamy.

The cinnamon and nutmeg add natural warmth and flavour, so you may not need extra sweetness. If you prefer it sweeter, add a little honey once the drink has cooled slightly. 🍯

Save this recipe for an easy way to add more magnesium-rich foods, seeds and nuts to your everyday diet. 💚

Keywords: magnesium rich foods, high magnesium drink, magnesium drink recipe, healthy seed mix, pumpkin seed recipe, sunflower seeds, chia seeds, flax seeds, sesame seeds, healthy drink recipe, nutritionist recipe, healthy Indian recipes

SeedMix PumpkinSeeds ChiaSeeds FlaxSeeds SesameSeeds HealthyLifestyle NutritionTips IndianNutritionist HealthyEating WellnessRecipes ProteinAndNutrition HomemadeHealthDrink

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