Thursday, November 12, 2015

Semolina and Spinach Congee

around 55 calories

Bring 2 cups water to a boil.
Add 1 cup finely chopped spinach (20 cal) and 1 tbsp well (dry) roasted semolina (35 cal), along with some grated ginger, green chilli, salt, asafoetida powder and simmer until semolina is cooked.
Drink it hot like a congee.

Sunday, August 2, 2015

Carrot Coriander soup for breakfast or lunch : 57 calories

Equipment required: Small pressure cooker

85 gram sliced carrot (1 medium carrot, peeled)
65 gram diced pumpkin (2 medium slices of a disco pumpkin, peeled and seeds removed)
1.5 cups water
3 cloves garlic
1/4 cup chopped coriander
rock salt 
Pressure cook all of the above for 2-3 whistles.
Remove when cooled and blend with some more coriander leaves.
Add lots of black pepper and simmer with some more water
Makes a large 400 ml mug of soup

Calories 57
Fiber 4 g
Protein 1.4 g

You can reduce the coriander quantity if you wish, but it adds a ton of flavour in the absence of using any oil or butter. Quite a filling mug to tide over breakfast and lunch.
You can make double the quantity and drink a mug each during breakfast and lunch time - damages of 115 calories only, leaving you 375+ for dinner.

Monday, March 16, 2015

3 egg white omelette - 78 calories 5:2 recipe

100 gram Eggwhites 50 cals
60 gram red bell pepper 19 cals
30 gram onion 12 cals 
made without any oil on Asahi Kasei foil
78 calories 

Today's count
Morning coffee- 18 cal
Tea- 12 cal
Tea - 24 cal
Lunch- 160 cal
Dinner - 78 cal

292 cal out of possible 500 so far.
Probably have enough for a homemade hot chocolate :)

Zucchini and tofu stew - 5:2 recipe - 160 calories

100 gram zucchini-16 cal
75 gram tofu -100 cal
35 gram bell pepper- 10 cal
1 jalapeno - 4 cal
1 tbsp Splitz tomato paste - 20 cal
1 garlic clove 
1/4 tsp oil -10 cal

160 calories

Heat oil, fry garlic, add all ingredients and saute until tofu is golden.
Add salt, turmeric powder, pinch of red chilli powder, 1 cup water and simmer for 2-3 minutes 

Wednesday, January 14, 2015

Back to 5:2 in the new year - Recipe for Yogurt-Salad ~120 cals

Dahi-Veggies Chaat or a Yogurt-Veggie Salad
Makes for a good lunch, easy to carry to work too, you can mix up the ingredients before eating

100 gram yogurt - 58cal
1/2 cucumber (87gram) 10 cal
small onion (40gram) 18 cal
a piece of capsicum (30gram) 6 cal
homemade green chutney (2 tsp) 10 cal (rough estimate)
1/2 tsp of sweet chutney (Dr.Oetkar's / FunFood)~10 cal

Total of 114 cal for a medium bowl full of veggies and yogurt
You can omit the sweet chutney but it makes it more fun. 
I had this for lunch today. 

My schedule since morning:
1 cup tea with 2-3 tsp of milk ~10 cal
1 mug coffee with 4 tbsp /60ml milk ~38 cal
1 cup tea with 4 tsp milk ~12 cal

I have 320 cal left for dinner - phew :)

Monday, April 21, 2014

Week 5 / fast 9 and recipe for 200 cal eggplant lasagna

Morning coffee with 2 tsp milk ~10 cal
Lots of green tea
Chai with 3-4 tsp milk x2 ~20 cal
2 Marie biscuits ~40 cal

few pieces of watermelon~50 cal
Eggplant lasagna for dinner - 200 cals
Ended the day at 320 calories

Also managed a 250 calorie workout today- such a high and hardly any cravings or hunger pangs.

Recipe for Eggplant Lasagna ~200 cals
1 serving

Eggplant Lasagna - Low cal dinner

100 gram (very thinly) sliced and boiled eggplant (in salt) ~ 35 cal
240 grams (1 cup) cooked, peeled and chopped tomatoes ~44 cal
1 tsp evoo - 40 cal
3 cloves garlic, grated
dried herbs and fresh rosemary
1 slice cheese~62 cal

In a small pan, heat olive oil. Grate garlic into it and saute for few seconds. Crush the chopped tomatoes and add to this along with some salt, pinch of sugar and bring to a simmer. Add any dried herbs along with some fresh herbs. Simmer for 5 mins and keep aside.
In a small oven proof dish, place 2 tsp of tomato sauce and spread it.
Layer eggplant on this. Top with tomato sauce.
One more layer of eggplant on this and finally add all the remaining tomato sauce. Spread evenly.
Shred the cheese slice into thin strips and place on top.
You can either bake this at 190C for 5-7 minutes until cheese melts or use grill function of microwave for 3 minutes.
Sprinkle some crushed dried herbs on top along with black pepper.
Eat while still hot.

Monday, April 14, 2014

Week 4 /Fast 7 - recipe for a vegetarian 220 cal dinner

Am quite looking forward to mondays - my day of healing, learning to love the hunger pangs and the (hopefully) shrinking waistline from it all :)

Morning-Afternoon 3 teas with 8 tsp milk in all (24 cal)

Drinking a lot of cucumber-mint-ginger flavoured water

Afternoon - Saffola Veggie Twist Masala Oats (157 cal) with 10 cal worth greens chopped up
(167 cal)

Dinner - Mung sprout sprout with mixed veggies on the side
 (Quite unbelievable at ~220 calories (actual calorie count comes to 208, but I added an extra 12 calories for misc spice powders etc.)

For the Mung sprouts pancake (Pesarattu) - 76 cals
100 grams Mung sprouts - 31 calories 
Ginger+ green chilli - 5 cal
1 tsp oil - 40 cal 

How to:
Grind the moong sprouts, ginger, chilli with some salt and water to form a pancake batter.
On a non stick skillet, make one large pancake-a few drops of oil on this side. After 3-4 min on medium flame, flip over the golden side and turn and cook the other side. 
Cook on both sides and serve warm.

Fat-Free Dry Mixed Veg Curry (73 cals) or  132 cals with yogurt-pomegranate 
1 garlic clove
1/2 tsp each cumin seeds, mustard seeds
100 gram cauliflower -25 cal (broken into small florets- wash well and keep aside)
1 carrot small - 20 cal
1 cup chopped red cabbage  -28 cal
Coriander powder 1 tsp
Chili powder 1/4 tsp
turmeric powder 1/4 tsp
Curry powder 1 tsp

to Serve2 tbsp Yogurt -50 cal
1 tbsp Pomegranate seeds  - 9 cals

How to make curry
In a wok, dry fry the chopped garlic, cumin and mustard seeds, until mustard pops. 
Add the cauliflower, carrot and cabbage - spice powders, toss well.
Add 1/4 cup water - cover and cook on low flame until done and water has evaporated.
Garnish with fresh coriander or some crushed kasoori Methi (dried fenugreek leaves)

I had this with a small dollop of yogurt topped with a few pomegranate seeds 

Count for the day is ~450 calories