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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.

28/10/2026

No-bake chocolate brownies with dates and roasted chana? Yes, please! 🍫🤎

Rich, fudgy and made without maida, these easy homemade brownies combine dates, cocoa, peanut powder and dark chocolate, finished with crunchy walnuts. No oven needed—just blend, press, chill and slice! ✨

🛒 INGREDIENTS
• 1 cup soaked dates, drained
• 1 cup roasted chana, skin removed
• ¼ cup unsweetened cocoa powder
• 13 g defatted peanut powder
• 75 g melted 70% dark chocolate
• 1½ tsp roasted, chopped walnuts
• Extra chopped walnuts for garnish
• 5 g chopped dark chocolate for topping

👩🏻‍🍳 RECIPE

1. Blend the drained dates, roasted chana, cocoa powder and peanut powder into a thick, smooth dough.
2. Mix in the roasted walnuts and half the melted dark chocolate.
3. Transfer to a parchment-lined tray. Press firmly and smooth the surface with the back of a spoon.
4. Spread the remaining melted chocolate evenly over the top.
5. Garnish with chopped walnuts and the extra chopped dark chocolate.
6. Refrigerate for about 45 minutes or until firm. Slice and enjoy! 🤎

Save this no-bake brownie recipe for your next chocolate craving and share it with a dessert lover! 🫶

24/10/2026

Your chai break deserves a better snack! ☕🍿

Try roasted makhana, roasted chana or a handful of nuts more often, and enjoy biscuits, namkeen and pakoras occasionally. It’s about portions, balance and what you eat regularly. 💚

What’s your favourite tea-time snack? Tell us below! 👇

HealthyEating ChaiTime

22/10/2026

“Have you eaten?” is just the start. As our parents grow older, what they eat matters too. Balanced meals, daily movement and the right nutrition support can help them stay active and independent.

21/10/2026

A warm, aromatic start to your morning! 🌿☕

This homemade fennel and ginger drink combines saunf, dry ginger and warming spices in an easy blend you can prepare ahead.

🌿 INGREDIENTS FOR THE MIX
• 2 tbsp fennel seeds (saunf)
• 2 tsp dry ginger powder (sonth)
• 1½ tsp black pepper
• ½–1 tsp pippali (long pepper)
• Optional: honey, to taste

☕ RECIPE

1. Lightly roast the fennel seeds until aromatic, then let them cool.
2. Add dry ginger, black pepper and pippali. Grind into a coarse powder.
3. Store the dry blend in an airtight container.
4. To prepare one cup, add ½–1 tsp of the mix to 200–250 ml hot water.
5. Steep for 3–4 minutes, strain if preferred, and sip warm.
6. If adding honey, let the drink cool to a comfortable drinking temperature first.

✨ Enjoy this spiced herbal drink as part of a balanced routine—it isn’t a weight-loss remedy.

📌 Save this easy morning drink recipe and share it with someone who loves homemade herbal blends!

HomemadeRecipes EasyRecipes HoHealthy

20/10/2026

Crunchy, chatpata and homemade! 😍 This homemade namkeen recipe combines nuts, seeds, roasted chana and puffed ragi for a delicious snack to pack for work, travel or your evening chai. 🌿✨

🥣 Ingredients

• ¼ cup almonds
• ¼ cup walnuts
• ¼ cup cashews
• ½ cup roasted chana
• ½ cup roasted peanuts
• ¼ cup pumpkin seeds
• ¼ cup sunflower seeds
• ½ cup puffed ragi
• ¼ cup yellow raisins, or slightly less
• 1 tsp ghee
• Curry leaves from 2–3 sprigs

🌶️ For the masala:
Pink salt, paprika, turmeric, chaat masala and coriander powder—to taste. Add cumin powder if you like!

👩‍🍳 Recipe

1️⃣ Dry-roast the almonds on low heat. Add walnuts and cashews, and roast until crunchy.

2️⃣ Add roasted chana, peanuts, pumpkin seeds, sunflower seeds and puffed ragi. Toss gently until crisp.

3️⃣ In a separate pan, heat the ghee and crisp up the curry leaves. Lower the heat and briefly stir in the spices.

4️⃣ Add the roasted mixture and toss until evenly coated. Switch off the heat and mix in the raisins for that khatta-meetha flavour.

5️⃣ Cool completely before storing in a clean, dry, airtight jar.

Your crunchy nuts and seeds namkeen is ready! 💛

📌 Save this easy snack recipe for your next meal-prep day and share it with your chai partner!

NutsAndSeeds IndianSnacks EveningSnacks SnackPrep HoHealthy

18/10/2026

Iss Dussehra, kuch meetha ho jaaye—homemade festive treats ke saath! ✨🪔

Try Sattu & Til Ladoo made with Mugdh Danedar Desi Ghee and honey, plus Dry Fruit & Dark Chocolate Bites for a delicious festive crunch. 🍯🍫

Nutty flavours, simple ingredients aur ghar ki mithaas—perfect for sharing with your loved ones. Enjoy a little, savour every bite! 💛

Save these easy festive recipes and tell us—Ladoo or Chocolate Bites? 👇

Happy Dussehra! 🌸

DarkChocolateBites HomemadeSweets DesiGhee HoneyRecipes MugdhGhee

16/10/2026

Crispy outside, soft paneer filling inside! 😍 These Sweet Potato, Makhana & Paneer Bondas are a delicious way to add variety to your Navratri fasting menu. Save this easy vrat snack recipe! ✨

🥣 Ingredients

For the outer layer:
• 130 g steamed sweet potato, peeled and mashed
• Makhana and peanuts, coarsely ground
• Sendha namak, amchur, cumin, coriander and a little chilli powder

For the filling:
• 100 g low-fat paneer, grated
• Grated carrot and finely chopped capsicum
• The same spices as above

For coating and cooking:
• Sesame seeds
• Approximately ¼ tsp oil per bonda

For the dip:
• Curd, beetroot and peanuts

👩‍🍳 Recipe

1. Mix mashed sweet potato with the ground makhana, peanuts and spices. Gently bring together into a soft dough—don’t knead.
2. Combine paneer, carrot, capsicum and spices for the filling.
3. Flatten a small portion of dough, add the filling, seal and roll into a ball.
4. Coat with sesame seeds.
5. Cook in an appe pan until crisp and golden, or air-fry at 160°C for 14–17 minutes, checking for doneness.
6. Serve with a creamy curd, beetroot and peanut dip!

🌸 For a falahari version, use only the vegetables, seeds and spices permitted in your family’s fasting traditions.

📌 Save this healthy Navratri recipe, share it with your fasting partner and follow for more protein-rich recipes!

MakhanaRecipes PaneerRecipes NavratriSnacks HealthyIndianSnacks AppePanRecipes AirFryerRecipes HoHealthy

15/10/2026

💪 Fitness isn’t just about muscles and protein — it’s about moving better, every day!

As a dietitian and sports enthusiast, I believe joint health, mobility and recovery are essential for staying active in the long run. ✨

🌿 That’s why I’ve included VAHDAM® Turmeric Curcumin in my wellness routine, featuring Lakadong Turmeric, Boswellia, Ginger and Black Pepper Extract to support joint wellness and curcumin absorption.

Because strong joints and better mobility are part of a healthier, more active lifestyle! 💛

💬 Want to support your joint health naturally? Comment “JOINTS” below and share this with someone who loves staying active!

DietitianTips SportsNutrition HealthyLifestyle ActiveLiving WellnessTips

14/10/2026

Navratri fasting mein kuch meetha ho jaye? 🌸✨ Save these homemade Makhana & Amaranth Ladoos for your next vrat snack!

Made with makhana, rajgira, almonds and peanuts, these delicious fasting ladoos bring crunch, nutty flavour and a little sweetness to your festive routine. 💛

🥣 INGREDIENTS | Makes 15–16 ladoos

• Slightly more than 1 cup roasted makhana
• 1 cup puffed amaranth (rajgira/ramdana)
• ½ cup almond powder
• ¾ cup roasted, unsalted peanuts
• 1–1½ tsp ghee
• ¾ cup jaggery
• ½ cup grated coconut — fresh, frozen or desiccated

👩‍🍳 RECIPE

1. Dry roast the makhana in a cast-iron pan until crisp. Let it cool.
2. Grind the makhana, puffed amaranth, almond powder and peanuts into a coarse mixture. Keep aside.
3. Heat ghee in a large pan, add jaggery and gently let it melt.
4. Add the coconut and cook, stirring well. If using fresh or frozen coconut, cook off the excess moisture.
5. Add the dry mixture and combine thoroughly.
6. Switch off the heat. Once comfortable to handle, shape into ladoos while still warm — letting the mixture cool completely can make it crumbly.

🌿 A homemade sweet for your Navratri vrat menu, depending on the ingredients permitted in your family’s fasting traditions.

Save this easy Navratri ladoo recipe and share it with someone who loves homemade festive sweets! 🫶

Should I share some savoury Navratri fasting recipes next? Tell me below! 👇

AmaranthLadoo HomemadeLadoo NavratriSnacks VratKaKhana IndianSweets HoHealthy

12/10/2026

Creamy kesar, nutty badam and a breakfast that’s ready in minutes! 🥛🌼

Save this Kesar Badam Makhana & Amaranth Smoothie for a quick, protein-rich breakfast or a Navratri breakfast idea, if these ingredients fit your fasting traditions. ✨

With makhana, rajgira, almonds and milk, this creamy smoothie brings flavour and convenience to your morning!

🥣 INGREDIENTS
• 1 cup makhana (fox nuts)
• ½ cup puffed amaranth (rajgira)
• Milk: including saffron-infused milk]
• Saffron (kesar): soaked in a little warm milk
• 1½ tbsp defatted peanut powder
• 1½ tbsp almond powder
• 2–3 drops monk fruit sweetener, or to taste

You can use soaked almonds instead of almond powder.

👩‍🍳 RECIPE

1. Dry-roast the makhana in a cast-iron pan until crisp. Let it cool completely.
2. Pour half the plain milk into a blender.
3. Add the roasted makhana and puffed amaranth.
4. Pour in the saffron-infused milk.
5. Add the defatted peanut powder and almond powder.
6. Add the remaining milk and monk fruit sweetener.
7. Blend for about 30 seconds, or until smooth and creamy. Pour and enjoy!

💡 Meal-prep tip: Roast makhana in bulk, cool completely and store in an airtight container to make breakfast even quicker.

The recipe’s estimated 24 g protein depends on the milk quantity, milk type and powder brands used.

Navratri food practices vary—check that the peanut powder and sweetener suit your fasting preferences. 🙏

📌 Save this easy smoothie recipe and share it with someone who loves kesar badam!

VratRecipes RajgiraRecipes AmaranthSmoothie EasyBreakfast IndianBreakfast HealthySmoothie

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