Indian Food Healthier Version Of Indian Food
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Looking for delectable healthy dishes with some spice to it then your are the right place!! 200 Recipes!!
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Indian Food Healthier Version Of Indian Food - Francis Zeppieri
Indian Food Healthier Version Of Indian Food
Zeppieri Francis
Published by Zeppieri Francis, 2022.
Table of content
Ketogenic diet
1) Cauliflower Upma (Keto Upma)
2) Keto Poha (Cauliflower Poha)
3) Keto Egg Masala – Quick and Easy Recipe
4) Ultimate Low-Carb Ham and Cheese Omelet for Two
5) Keto coconut porridge
6) Cauliflower Patties
7) Coconut Flour Pancakes (Keto, Low-Carb)
8) Thalipeeth - Savory Multigrain Flatbread
9) Paneer Paratha
10) Keto Dosa (Almond Flour Keto Dosa)
11) Keto Low Carb Porridge
12) Keto French Toast
13) Paneer Sandwich (2 Ways)
14) Keto Flax Paratha
15) Keto Poori
16) Mixed Dal Chillas, Healthy Breakfast, Snack Recipe recipe
17) Mini Soya Paneer Pancakes Recipe
18) Sprouts Dhokla recipe
19) EGG BHURJI RECIPE
20) Moong Dal Khandvi Recipe
21) PANEER BHURJI RECIPE
22) Super Easy Stir-Fried Cabbage
23) Sarson Ka Saag (Authentic Punjabi Style)
24) Masala Jhinga Recipe
25) RED THAI CURRY VEGETABLES
26) 10 MINUTE HEALTHY CAULIFLOWER RICE
27) baingan bharta recipe
28) Keto chicken with roasted vegetables tricolore
29) Crispy Low-Carb Chicken Drumsticks
30) COCONUT CURRY CHICKEN: A KETO LOW CARB CURRY RECIPE
31) CHICKEN KORMA RECIPE
32) GARLIC MUSHROOM CHICKEN THIGHS
33) Keto chicken with herb butter
34) Soya Chunks Masala Dry
35) Methi And Palak Paratha Recipe
36) PALAK PANEER RECIPE
37) Keto Pav Bhaji
38) Crockpot Broccoli Turmeric Soup (Keto, Vegan)
39) KETO PUMPKIN SOUP
40) Avial Recipe
41) Keto Spicy Chicken Cauliflower Fried Rice Recipe
42) BHINDI FRY
43) Keto Thai fish curry
44) Creamy Keto Tomato Soup- Only 15 Minutes!
45) BUTTER CHICKEN
46) EASY KETO BREAD RECIPE
47) Paneer Tikka Recipe (Restaurant Style)
48) Keto Breakfast Pepper Rings Recipe
49) Keto Hummus (No chickpeas!)
50) Keto Lemon Pepper Paneer
51) Crispy Paneer Fingers Recipe
52) Oven Roasted Spicy Nuts
53) Broccoli And Paneer Tikki Recipe
54) Karela Chips | Bitter Gourd Chips
55) SOYA CHUNKS AND PANEER VEG KABAB
56) Paneer Pakora
57) Grilled Baingan in Olive Oil and Sea Salt , Grilled Eggplant recipe
58) Fried Mozzarella Pockets
59) Low Cal Bhel Puri Recipe
60) Broccoli ki sabji
61) SPROUT, FRUITS AND VEGETABLES SALAD
62) Kulith Salad, Protein Rich Recipe recipe
63) Vegan Three-Bean Salad with Lemon, Mint and Parsley
64) Simple Cabbage Salad
65) Green Salad with Cantaloupe and Blue Cheese
66) Cucumber Salad With Roasted Peanuts and Chile
67) Sprouts Salad (Sprouted Moong Salad)
68) Club Salad
69) Melon Salad With Chiles and Mint
70) Beet Salad with Garlic Lemon Vinaigrette Recipe
71) Grilled Paneer Salad
72) Broccoli salad with fresh dill
73) Roasted Cherry Tomato Caprese Salad
74) Zucchini and asparagus salad with egg
75) Kachumber Salad
76) Rajma, Bean Sprouts and Spring Onion Salad recipe
77) Cabbage and Spinach Salad, Healthy Carrot Spinach Salad recipe
78) Keto Coconut Bars
79) Keto Chocolate Mousse
80) Coconut Malai Laddu Recipe
81) Dairy-free Vanilla Custard (Paleo, GAPS, SCD, Keto, Low Carb)
82) Mango Panna Cotta with Seviyaan Kheer
83) CHOCOLATE BURFI RECIPE
84) Paneer Laddu
85) Keto Shrikhand Recipe
86) Cinnamon and cardamom fat bombs
87) Paneer Kheer
88) Super Lemon Ice Cream
89) 4 Ingredient Coconut Almond Cookies
90) LOW-CARB STRAWBERRY LASSI WITH GREEK YOGURT
91) Keto Coffee Smoothie
92) Zinging Turmeric & Ginger Smoothie Recipe
93) Peanut Banana Cinnamon Smoothie
94) Low Carb Cucumber Green Tea Detox Smoothie
95) Tropical Smoothie Recipe
96) Galaxy Smoothie
97) GREEN APPLE-LEMON CUCUMBER GINGER SMOOTHIE
98) Strawberry Banana Spinach Smoothie
99) Fluffy Keto Strawberry Cream
100) Keto Cauliflower Chocolate Smoothie
101) The Best Keto Chicken Curry Recipe (3g Carbs)
102) Vegetarian Keto Tikka Masala
103) Low-Carb Indian Samosas
104) KETO CHICKEN BIRYANI
105) Keto Chicken Tikka Masala
106) Low-Carb Paneer Makhani
107) Roasted Curried Cauliflower
108) Tofu Tikka Masala
109) Keto Tandoori Chicken Recipe
110) Keto Chicken Korma
111) Indian Spiced Flank Steak with a Cilantro Pistachio Pesto
112) Keto Kheema
113) Keto Thai Red Curry Shrimp
114) COCONUT LAMB CURRY RECIPE (PALEO, KETO, WHOLE30)
115) Low-Carb Instant Pot Coconut Chicken Curry
116) keto salmon coconut curry
117) Low-Carb Tandoori Chicken Kebabs
118) LOW CARB KETO NAAN BREAD RECIPE
119) Indian Roasted Vegetables
120) Cabbage Rice | Cabbage Fried Rice
121) Crispy Low Carb Indian Flatbread
122) KETO CURRY SOUP
123) Masala Baked Indian Eggs
124) Keto Paneer Bhurji With Capsicum
125) Tofu Bhurji Recipe
126) Keto Curd Rice Recipe (Cauliflower Curd Rice)
127) Keto Idli Recipe
128) Keto Sambar
129) Keto Cauliflower Makhani Bites
130) How to Prepare Keto Curry/Kadhi
131) LOW CARB KETO CABBAGE ROLLS RECIPE WITHOUT RICE
132) KETO CAULIFLOWER COLESLAW
133) Keto Almond Roti Recipe
134) Creamy Roasted Garlic Avocado Sauce
135) Keto Bacon Bomb Balls
136) Chicken Shami Kebab Recipe
137) Keto Italian Grilled Fish Recipe
138) Andhra Style Chili Chicken
139) Filipino Chicken Adobo (Keto & Low Carb)
140) Keto Amritsari Fish Fry Recipe
141) Keto Chicken Stew and Easy Spinach Salad
142) Recipe of Keto Dark Chocolate Almond Flour Cake
143) Keto Chocolate Muffins - Double Choc Chip
144) KETO CHOCOLATE COCONUT BLISS BALLS
145) Keto Chocolate Peanut Butter Bars
146) Keto Protein Bars
147) Keto Molten Lava Cake
148) Overnight Keto Chia Seed Pudding
149) Keto Almond Cookies
150) 10-Minute Keto Fat Bombs
151) Keto Pizza Chaffle Recipe
152) Keto Chicken Malai Tikka Recipe
153) EGG ROLL IN A BOWL
154) EGG MASALA
155) Goan Fish Curry
156) CHILLI PANEER RECIPE (DRY & GRAVY)
157) Easy Classic Keto Deviled Eggs
158) Keto Frittata
159) Easy Keto Custard Recipe
160) KETO QUICHE RECIPE
161) Low-Carb Rhubarb & Custard Tart
162) Low-Carb Holiday Berry Pavlova
163) Easy Keto Zucchini Fritters Recipe
164) Low Carb Indian Boiled Egg Curry
165) Keto Omelet - Bacon and Mushroom
166) EASY KETO EGG SALAD RECIPE
167) Keto baked eggs
168) Keto pizza egg wrap
169) CHEESY CAULIFLOWER FRITTERS
170) Keto Caesar salad
171) The Best Cauliflower Fritters Recipe (Low-Carb, Keto & Paleo)
172) KETO SCRAMBLED EGGS
173) Keto Mayonnaise - Homemade Whole Egg
174) 9 Keto Egg Cups of
175) Keto Garlic Aioli
176) Air Fryer Tandoori Broccoli
177) AIR FRYER ROASTED MUSHROOMS
178) PANEER BUTTER MASALA RECIPE
179) MUSHROOM MASALA CURRY
180) Instant Pot Cauliflower Curry
181) INDIAN STYLE CREAMED SPINACH
182) Palak Tofu
183) PANEER JALFREZI RECIPE
184) Tofu Bhurji Recipe
185) Bharwa Bhindi Recipe (Stuffed Okra)
186) Instant Pot Palak Paneer Recipe
187) Dahi Tadka Recipe (Spiced Yogurt Curry)
188) Zucchini Sabzi (Indian Style Zucchini Stir Fry)
189) Indian Spiced Brussel Sprouts Sabzi Recipe
190) Broccoli Paneer Bhurji
191) Lauki Sabji
192) Instant Pot Butternut Squash Coconut Curry
193) Instant Pot Pumpkin Curry
194) Cabbage Peas Stir Fry (Patta Gobi Matar)
195) Butternut Squash Thoran
196) Brussel Sprouts Poriyal
197) Asparagus Poriyal
198) Instant Pot® Creamy Mushroom Soup
199) Chia Seeds Curd Rice
200) Keto Coconut Chutney
Ketogenic diet
T
he ketogenic diet is a common dietary treatment that is high in fat, sufficient in protein, and low in carbohydrates. It is mostly used in medicine to treat children with difficult-to-control (refractory) epilepsy. The diet makes the body burn lipids in preference to carbs.
Normally, the carbohydrates in meals are broken down into glucose, which is subsequently moved throughout the body and essential for supplying energy to the brain. The liver, on the other hand, transforms fat into fatty acids and ketone bodies, the latter of which travel to the brain and take the place of glucose as an energy source, provided just a little amount of carbohydrate is still present in the diet. The blood is in a condition known as ketosis, which progressively reduces the frequency of epileptic episodes. [1] The1 number1 of1 seizures1 decreased1 by1 at1 least1 half1 in1 around1 half1 of1 the1 children1 and1 adolescents1 with1 epilepsy1 who1 tried1 some1 variation1 of1 this1 diet,1 and1 the1 impact1 lasts1 even1 after1 stopping1 the1 diet.1 [2]1 According1 to1 some1 research,1 individuals1 with1 epilepsy1 may1 benefit1 from1 the1 diet,1 and1 a1 less1 rigid1 plan1 like1 a1 modified1 Atkins1 diet1 is1 just1 as1 helpful.1 [1]1 Constipation,1 excessive1 cholesterol,1 slowed1 growth,1 acidosis,1 and1 kidney1 stones1 are1 possible1 side1 effects.1 [3]
The original therapeutic diet for children with epilepsy has precisely the right amount of protein for body development and repair and enough calories[Note 1] to maintain a healthy weight for the child's height and age. The traditional therapeutic ketogenic diet was created in the 1920s to treat juvenile epilepsy and was widely used over the following ten years, but as efficient anticonvulsant drugs became available, so did demand for the traditional therapeutic ketogenic diet. The weight ratio of fat to combined protein and carbohydrate in this traditional ketogenic diet is 4:1. To do this, cut back on high-carbohydrate meals like bread, pasta, grains, sugar, and starchy fruits and vegetables while upping your intake of high-fat foods like nuts, cream, and butter. [1] Long-chain triglycerides are the main component of dietary fat (LCTs). Though more ketogenic than LCTs, medium-chain triglycerides (MCTs) are derived from fatty acids with shorter carbon chains. The MCT ketogenic diet is a variation of the standard eating plan that employs a kind of coconut oil that is high in MCTs to supply around half the calories. Because this diet style requires less total fat, a higher proportion of carbohydrates and protein may be ingested, providing for a wider variety of food options. [4] [5]
The1 Charlie1 Foundation1 for1 Ketogenic1 Therapies1 was1 established1 in1 19941 by1 Hollywood1 producer1 Jim1 Abrahams,1 whose1 son's1 severe1 epilepsy1 was1 successfully1 treated1 by1 the1 diet.1 Meryl1 Streep's1 made-for-television1 movie1 First1 Do1 No1 Harm1 (1997)1 and1 an1 appearance1 on1 NBC's1 Dateline1 were1 used1 for1 publicity.1 The1 foundation1 funded1 a1 study,1 the1 findings1 of1 which1 were1 released1 in1 19961 and1 signaled1 the1 start1 of1 rekindled1 scientific1 interest1 in1 the1 diet.1 [1]
Numerous1 other1 neurological1 conditions,1 such1 as1 Alzheimer's1 disease,1 amyotrophic1 lateral1 sclerosis,1 headache,1 neurotrauma,1 pain,1 Parkinson's1 disease,1 and1 sleep1 disturbances1 have1 also1 been1 explored1 as1 potential1 therapeutic1 applications1 for1 the1 ketogenic1 diet.
[6]
Recipes
1) Cauliflower Upma (Keto Upma)
Prep Time : 15 minutes
Cook Time : 10 minutes
Total Time : 25 minutes
Ingredients
Measuring1 cup1 of1 used1 11 cup1 of1 =1 2501 ml
21 cups1 of1 cauliflower1 rice
11 medium1 onion1 finely1 chopped
1.51 cups1 of1 mixed1 vegetables1 (carrot,1 green1 beans1 ,green1 peas)
11 tbsp1 coconut1 oil
11 tsp1 mustard1 seeds
11 stalk1 curry1 leaves
21 green1 chilies
11 tsp1 ginger1 minced
a pinch of asafetida (hing)
salt as need
1 tbsp lemon juice
1 tbsp coriander leaves for garnish
1 tbsp grated coconut (fresh or frozen)
Instructions
Making Cauliflower Rice
Cauliflower should first be divided into florets and stems. Thoroughly clean.
Using a food processor or grater, mince or grate the florets till they resemble fine rice or semolina.
preparing upma
First, warm up a Kadai with a spoonful of coconut oil. Next, add the mustard seeds and watch them puff up.
Then, add cashews and urad dal, and sauté till they start to turn light brown. Leave out the cashews and urad dal for the keto version.
Add1 the1 hing,1 ginger,1 green1 chile,1 and1 curry1 leaves.1 additional1 301 to1 401 seconds1 of1 sautéing.
The1 onions1 should1 then1 be1 added1 and1 cooked1 until1 tender.
After1 that,1 add1 the1 mixed1 veggies1 and1 simmer1 for1 an1 additional1 two1 to1 three1 minutes.1 Add1 salt1 and1 cauliflower1 rice1 now1 and1 mix1 thoroughly.
After1 that,1 place1 a1 lid1 on1 top1 and1 cook1 for1 41 to1 51 minutes1 at1 medium-low1 heat.1 After1 every1 stirring,1 extinguish1 the1 flame.
Although1 I1 have1 not1 added1 more1 water1 to1 this1 recipe,1 you1 can1 add1 a1 little1 water1 and1 boil1 the1 upma1 if1 you1 like1 it1 to1 be1 soft1 and1 porridge-like.
when the roasted cauliflower is done, remove it from the fire and top with grated coconut, coriander, and lime juice.
Cauliflower upma is prepared and ready to be served hot with coconut chutney or Greek yogurt.
Nutrition
Calories: 270kcalCarbohydrates: 9gProtein: 10gFat: 21.2g
2) Keto Poha (Cauliflower Poha)
Prep Time : 15 minutes
Cook Time : 10 minutes
Total Time : 25 minutes
Ingredients
Measuring cup of used 1 cup of = 250 ml
2 cups of cauliflower rice
2 tbsp peanuts (groundnuts)
½ cup of cauliflower stocks (optional)
21 tbsp1 ghee1 or1 coconut1 oil1 or1 butter(grass-fed1 is1 better)
11 tsp1 mustard1 seeds
21 green1 chilies1 finely1 chopped
11 sprig1 curry1 leaves
½1 tsp1 turmeric1 powder
11 medium1 onions1 finely1 chopped
salt1 as1 need
21 tbsp1 cilantro1 (coriander1 leaves)1 for1 garnish
11 tsp1 lime1 juice
Instructions
Cauliflower should first be divided into florets and stems. Thoroughly clean.
To mimic potatoes, dice the cauliflower stem into 12 inch chunks.
To chop, use a food processor or grater florets into pieces that resemble fine rice or couscous.
Warm up two tbsp of ghee in a large pan (alternatively you can use 1 tbsp coconut oil with 1 tbsp butter instead).
Set aside after roasting the peanuts until they have a lovely golden brown hue.
The green chile and curry leaves should be added to the same frying pan once the mustard seeds have begun to crackle.
The cauliflower stalks should then be added and cooked until they are soft.
Cook until the onions are tender by adding the onions, turmeric, and salt.
Cauliflower rice, salt, and a tbsp of water should all be added.
Cook for 2 to 3 minutes with a lid on over medium-low heat. In between, stir.
when the roasted cauliflower is done, remove it from the fire and top with lime juice, coriander, and toasted peanuts. Serve warm.
Nutrition
Calories:1 225kcal
Carbohydrates:1 11g
Protein:1 7g
Fat:1 20g
Cholesterol:1 0mg
Sodium:1 30mg
Potassium:1 299mg
Fiber:1 4g
Sugar:1 1.9g
Calcium:1 20mg
Iron:1 0.4mg
3) Keto Egg Masala – Quick and Easy Recipe
Prep Time:10 minutes
Cook Time:5 minutes
Ingredients
1/41 cup1 of1 tomatoes1 -1 chopped
1/21 cup1 of1 onions1 -1 chopped
41 eggs1 -1 large,1 hard-boiled1 and1 chopped
1/21 tsp1 salt1 -1 adjust1 as1 need
11 tbsp1 green1 chilies1 -1 chopped
1/21 tsp1 turmeric
1/2 tsp chili powder
1 tbsp cilantro - chopped
2 tbsp olive oil
Instructions
4 big eggs, hard-boiled
Once it is done, cut the hard-boiled eggs, 1/4 cup of tomatoes, 1/2 cup of onions, 1 tbsp of green chilies, and 1 tbsp of cilantro.
Heat a pan on the stovetop at a medium temperature.
Next, add 2 tbsp of olive oil.
Then stir in 1/2 cup of finely chopped onions.
Stir in 1/4 cup of diced tomatoes next.
Then toss in 1 tbsp finely chopped green chiles.
Then toss in 1/2 tsp every of chili powder and turmeric.
Then mix in 4 chopped hard cooked eggs.
Then top with 1 tbsp finely chopped cilantro.
Nutrition
Calories:1 274.9kcal1 |1 Carbohydrates:1 6.3g1 |1 Protein:1 11.8g1 |1 Fat:1 22.6g1 |1 Saturated1 Fat:1 4.7g1 |1 Cholesterol:1 327.4mg1 |1 Sodium:1 745.5mg1 |1 Potassium:1 224mg1 |1 Fiber:1 1.4g1 |1 Sugar:1 2.8g1 |1 Vitamin1 A:1 830.5IU1 |1 Vitamin1 C:1 6.4mg1 |1 Calcium:1 58.5mg1 |1 Iron:1 1.9mg1 |1 Net1 Carbs:1 4.9g
4) Ultimate Low-Carb Ham and Cheese Omelet for Two
Prep: 10 mins
Cook: 7 mins
Total: 17 mins
Servings: 2
Yield: 1 omelet
Ingredients
cooking spray (Optional)
5 eggs
21 tbsp1 heavy1 whipping1 cream
11 tsp1 salt
½1 tsp1 ground1 black1 pepper
11 cup1 of1 shredded1 Swiss1 cheese
41 ounces1 Black1 Forest1 ham,1 chopped
¼1 cup1 of1 finely1 chopped1 green1 onions
Directions
Step 1
A big skillet should be sprayed or lightly greased and heated over medium heat.
Step 2
In a bowl, stir together eggs, heavy cream, salt, and pepper. Eggs should be added to the hot skillet while it is being stirred to coat the bottom. About 5 minutes should pass while the eggs are covered and cooking.
Step 3
Add Swiss cheese, ham, and green onions as garnish. After folding it in half over the contents, fry it for two more minutes.
Nutrition Facts
Per Serving:
7251 calories;1 protein1 51.9g;1 carbohydrates1 10.2g;1 fat1 52.9g;1 cholesterol1 557.8mg;1 sodium1 1924.1mg.
5) Keto coconut porridge
10 m
Ingredients
11 egg,1 beaten
11 tbsp1 coconut1 flour
¼1 tsp1 ground1 psyllium1 husk1 powder
¼1 tsp1 salt
11 oz.1 butter1 or1 coconut1 oil
41 tbsp1 coconut1 cream
Instructions
The egg,1 coconut1 flour,1 psyllium1 husk1 powder,1 and1 salt1 should1 all1 be1 mixed1 in1 a1 small1 bowl.
Melt1 the1 butter1 and coconut cream over low heat. Once you get a creamy, thick texture, gradually whisk in the egg mixture.
Serve with cream or coconut milk. Enjoy adding some fresh or frozen berries to your oatmeal.
6) Cauliflower Patties
Prep: 10 mins
Cook: 25 mins
Total: 35 mins
Servings: 8
Ingredients
11 head1 cauliflower,1 broken1 into1 florets
11 cup1 of1 almond1 flour
21 eggs
½1 tsp1 cayenne1 pepper
salt1 and1 ground1 black1 pepper1 as1 need
21 tbsp1 or1 as1 needed1 extra-virgin1 olive1 oil1
Directions
Step 1
Using1 a1 saucepan,1 bring1 water1 to1 a1 boil.1 Add1 the1 cauliflower1 and1 cook1 for1 151 minutes1 or1 until1 soft.1 Cauliflower1 should1 be1 strained,1