Pumpkin & Carrot smoothie( Weight Loss Following Keto Recipe)

15 Minute Keto Recipe:

Pumpkin and carrot Smoothie: Pumpkin is an amazingly nutritious food with tonnes of immune- boosting vitamins (A,C,B,D), vital minerals, antioxidants, natural sweetness (making it perfect for snacks and desserts), while being one of the lowest-carb foods. It’s known for boosting immune system, eye-health, skin benefit, and when it comes to weight control, it’s the whole diet , which can replace breakfast.

Ingredients:
1.Carrot-100 grams
2. Almond Flour- 10 grams
3. Pumpkin- 100 grams
4. Coconut milk – 150ml
5. Chopped almonds & 2 pinches of cinnamon powder for garnishing

Method
1. Steam the pumpkin for 5-7 minutes and add carrot paste, coconut milk, almond flour and 100 ml water to make a smoothie. Garnish with chopped almond and cinnamon powder.

NutritionalValues: Calories: 412.5, Carbohydrates: 21.71, Protein: 5.1, Saturated fat: 32.68, Unsaturated fat: 8.44, Total fat: 41.12, Fibre: 5.85

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Methi Dokla(Keto Recipe which controls hair loss)

Time to prepare: 40 minutes Calories : 828.7

Methi Dokla: Protein content in Besan controls hair loss. Coconut contains insoluble fiber which prevents constipation and hemorrhoids. The glycemic load of a single serving of fresh coconut meat is estimated to be 6. Fresh coconut contains MCFA(medium chain fatty acids) which is healthier than long chain fatty acids which is present in red meat. This is packed with nutrition’s without compromising on taste buds. It is a light snack.

Ingredients: Besan flour- 100 grams ; Methi leaves-10 grams; Bansi Rava- 10 gms; Grated coconut- 10 grams; Sesame seeds-10 grams; Lemon Juice- 5 ml; Green Chillies- 10 gms; Unrefined ground nut oil – 14 ml (1 tb spoon); Ginger paste- 10 gms; Turmeric -1/4 tsp; pinch of Hing(asafoetida); Salt- 1/2 tsp; Eno fruit salt- 1/2 tsp; Mustard-1/2 tsp; Cumin/Jeera-1/2 tsp; Water-1/2 cup

Method
Step 1: Take 1/2 cup water and mix besan to make a thick paste and add green chilli paste.
Step 2: Add Bansi Rava, eno fruit salt, lemon juice and turmeric to the mix.
Step 3: Add the pinch of asafoetida, ginger paste, salt and leave it for 20 minutes. Grease a plate and pour the entire mix. Steam it for 15-20 minutes till it is cooked. Cut into rectangular size pieces.
Step 4: Little seasoning with methi leaves, mustard, sesame seeds and garnish with grated coconut.

NutritionalValues: : Calories: 828.7, Carbohydrates: 86.33, Protein: 28.13, Saturated Fat: 24.47 Unsaturated Fat: 17.25, Total Fat: 41.72, Fibre: 18.59

 

Egg & Oats Upma(Weight Loss by following Keto Recipe)

Egg and Oats Upma: Oats (Porridge) are among the healthiest grains. They are a gluten free whole grain and a great source of important vitamins, minerals, fiber and anti oxidants. Health benefits of oatmeal include weight loss, lower blood sugar levels and a reduced risk of heart disease. Oats take a long time to cook and hence people prefer rolled, crushed or steel cut oats. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. They are also often included in muffins, cookies and other baked foods. We can use Oats paste in Dosa, Upma and Idli .(50 % paste can be used in Dosa batter and 25% in Idli batter, or else it will become sticky)

Ingredients:Quick cooking oats-30gms; Finely chopped onions-10 gms; Finely chopped carrots-50 gms; finely chopped beans-10 gms; Green peas- 50 gms; 1-2 green chilies; Few coriander leaves; Butter-10gms; Flax seeds powder-1 spoon; Half piece lemon; Salt and pepper as per individual taste; Eggs- 2;

Method
Step 1: Beat the eggs nicely and keep aside.
Step 2: Boil peas, beans and carrot for 3-4 minutes.
Step 3: Take the pan put onions and beaten eggs and fry for 3-4 minutes.
Step 4: Half boil oats for 3-4 minutes and mix all the boiled vegetables and fried egg and onion. Step 5: Sprinkle 1-2 drops of lemon juice, salt and pepper as per taste.

NutritionalValues: : Calories: 431.50, Carbohydrates: 33.6, Protein: 22.56, Unsaturated fat: 9.5, Total fat: 19.81, Fibre: 12.64, Saturated fat: 10.3

 

Fresh Peas and Egg Pudding Salad(Weight Loss by following Keto Recipe)

Egg has highest quality protein .Bio availability of egg protein is high. Improves the good cholesterol which gives good heart health. Vitamin D (82% of daily requirement ) , B12 (10% of daily requirement ) and folate (50% of daily requirement )can be fulfilled . Egg is loaded with 13 essential vitamins and minerals. It contains omega 3 fatty acids and anti oxidents, which removes toxins from the body and boosts immunity.

Ingredients:Fresh Peas- 100 grams; Carrot-100 grams; Butter- 10 grams; Egg-1; Coconut milk-150ml; 1-2 drops of lemon juice; Salt and white pepper optional and as per individual taste; Oregano- 2 grams

Method
1: Steam the carrot and green peas for 5 to 6 minutes and shallow fry in butter..
Step 2: Mix the beaten egg, coconut milk, salt, pepper and oregano. Double boil the content for 10-12 minutes till it gets solidified. Let it cool and then cut into cubes
Step 3: Mix all the ingredients with the egg pudding . Sprinkle lemon juice, salt and pepper as per taste.

NutritionalValues: Calories: 365.67; Carbohydrates: 29.5; Protein: 15.8; Saturated Fat: 28.2; Unsaturated Fat:11.8; Total Fat: 40; Fibre: 10.3

Sprouts, Blue Berry and Green Apple Salad(Weight Loss by following Keto Recipe)

Blue berries provide outstanding health benefits. They are low in calories but high in nutrients. Blue berries are the king of anti oxidant foods. They help reduce DNA damage which helps protect against effects of aging and cancer. They are good for heart health.

Ingredients:Sprouts-200grams; Orange-1; Green Apple – Half; Blue berries-50 grams; Boiled Ground nuts-10 grams; Boiled Ground nut – 5 grams; Pinch of salt & white pepper as per individual taste

Method
Step 1: Wash the fruits and peel the outer skin of orange and make thick slices.
Step 2: Cut the green apple into thick slices and make a bed of sprouts on the plate.
Step 3: Decorate with the blue berries. Sprinkle salt and white pepper as per taste.

NutritionalValues: Calories: 753.00, Carbohydrates: 124.6, Protein: 34.2, Saturated fat: 0.6, Unsaturated fat: 4.3, Total fat: 4.9, Fibre: 43

Almond Flour Pancake ( Weight Loss Following Keto Recipe)

5 Minute Keto Recipe:

Almond Flour Pancake: Almonds are loaded with antioxidants and help in controlling sugar levels. Vitamin E in almonds helps to control blood pressure and gives glow to the skin. It contains good cholesterol (HDL). Almond flour has a good amount of fibre which helps in reducing weight.

Ingredients:
1. Almond flour- 90 grams and 10 grams of chopped almonds
2. 2 Eggs
3. Coconut milk- 50 ml
4. Carrot- 100 grams
5. Salt and pepper as per individual taste.

Method
Step 1: Take 100 grams of coconut and add 100 ml of hot water and grind it to a fine paste. Filter it to extract coconut milk.
Step 2: Take 100 grams of carrot , peel the skin and make a fine paste.
Step 3: Take the 2 eggs and beat it nicely. Add coconut milk, carrot paste and almond flour to it and make a batter. Make pan cake by cooking for 2-3 minutes till it is done. Garnish pancake with the chopped almonds.

NutritionalValues: Calories: 455, Carbohydrates: 16.2, Protein:20.1, Saturated Fat: 15.6, Unsaturated fat: 21.8, Total Fat: 36.4, Fibre: 6.5

Carrot Broccoli and Egg Salad Weight Loss Following Keto Recipe)

Carrot, Broccoli and Egg Salad: Broccoli is good for heart health and contains cancer protective compounds. It may also be good for eye health and support the hormonal balance and immune system.

Ingredients:
1. Broccoli- 100 grams
2. Carrots- 50 grams
3. Pinch of olive oil
4. 3-4 drops of lemon juice
5. Salt optional and as per individual taste
6. 2 Eggs

Method
Step 1: Boil eggs and remove the shells .
Step 2: Cut the carrot, broccoli and onion. Steam all these vegetables for 3-4 minutes.
Step 3: Cut the boiled eggs in circular shapes. Add the carrot and broccoli with a pinch of olive oil and lemon juice

Nutritional Value: Calories:197.5 Carbohydrates: 11.3 Protein:15.46 Saturated Fat: 3 Unsaturated fat:7.4 Total Fat: 10.41 Fibre: 3.54

Boneless Chicken Capsicum Salad

Weight Loss by Following Keto Diet
20 Minute Keto Recipe:
Boneless Chicken Capsicum Salad: 
Capsicum is good for the heart; lycopene, and phytonutrients keep your heart healthy. It improves metabolism and lowers risk of cancer. It relieves pain and improves immunity as it is rich in antioxidant properties. It cures iron deficiency as it is rich in vitamin c which helps in iron absorption.

Ingredients:
1. Chicken – 100 grams
2. Tomato-50 grams
3. Capsicum- 50 grams
4. Ripe Cashnew nut fruit
5. Cucumber-100 grams
6. Ginger Garlic paste-10 grams
7. Paneer-50 grams, Corn- 10 grams
8. Unrefined groundnut oil – 14 ml (1 spoon)
9. Cabbage leaves -100 grams

Method:
Step 1: Marinate the chicken with ginger garlic paste, salt and pepper. Leave it for half an hour.
Step 2: Take a frying pan and shallow fry the chicken for 10 to 12 minutes, then add paneer pieces and continue frying for another 2-3 minutes in ground nut oil.
Step 3: Chop capsicum and tomato into small cubes and fry it for 2 minutes. At the end add the boiled corns.
Step 4: Cut ripe cashew nut fruit pulp and cucumber into small cubes.
Step 5: Add 2-3 drops of lemon juice and olive oil each and sprinkle pepper and salt as per individual taste. Serve the salad on cabbage leaves.

Nutrition Value: Calories: 659, Carbohydrates: 33.6, Protein:43.59, Saturated Fat: 13.44, Unsaturated Fat: 26.55, Total Fat: 39.99, Fibre: 7.99

Spinach Pancake

Weight Loss by Following Keto Diet

Spinach Pancake: Spinach is a superfood. It is loaded with lots of nutrients in a low calorie package. Dark leafy greens are important for skin and hair health, while also providing protein, iron, vitamins and minerals. Hair contains ferritin which is available in iron rich spinach. Consuming spinach makes hair follicles stronger, preventing hair loss. It is a great healthy option as a breakfast by combining it with almond flour and making a pancake (Dosa). This is packed with nutrition’s without compromising on taste buds.

Ingredients:
1. Boiled Palak (2 minutes)
2. Almond flour – 50 grams
3. 2 Eggs
4. Garam Masala -1/4 cup
5. Chopped Onion-10 grams

Method:
Step 1: Take 2-3 Palak leaves and grind it. Beat the eggs and add other ingredients
Step 2:Make a medium thickness batter by adding the palak paste. Cook the pancake till it is done.

Nutritional Value: Calories- 248, Carbohydrate-7.25, Protein- 17.16 grams, Saturated fat – 3.9, Unsaturated fat – 13.2, Total fat-17.31, Fibre – 2.99, Calcium-30 mg, Iron-0.81 grams; Magnesium-24 mg; Potassium-167 mg; Vitamin A – 2813 (IU); Folate- 58 micro grams

Sprouts Omelette:(Weight Loss by following Keto Recipe)


The sprouting process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese and vitamins C & K. Several studies show that sprouting helps increase protein content. Sprouts tend to contain higher levels of essential amino acids, with certain individual amino acids, increasing by as much as 30%. Peptides are produced in high concentrations, when seeds sprout and this helps to build a muscular body and control BP. Studies have shown that peptides reduce the risk of cancer. Proteins in sprouts may be easier to digest as the sprouting process appears to reduce the amount of anti nutrients- compounds that decrease the body’s ability to absorb nutrients from the plant by up to 87%. Sprouts are also a great source of anti-oxidants and other beneficial plant compounds. Studies show that food made from sprouted beans may be more nutritious. For example, tofu and soy milk made from sprouted soybeans contain 7-13% more protein, 12-24% less fat and 56-81% less anti nutrients compared to milk made from unsprouted ones.

Ingredients:
1. Sprouts, 100 grams
2. Grated carrot- 50 grams
3. Onion-100 grams
4. 2 Eggs
5. Few chopped garlic
6. Olive oil 5 ml
7. Flax seed powder-1 spoon
8. Chilli flakes and salt as per individual taste

Method:
Step 1: Shallow fry the vegetables and sprouts for 4 to 5 minutes, taking care not to overcook, as over cooking sprouts reduces the nutrient values.
Step 2: Beat the eggs and add the fried vegetables, flax seed powder, chilli flakes and salt. Cook the omelette on a pan for 4-5 minutes.

Nutritional value: Calories: 460.8; Protein: 51.77 grams; Saturated Fat: 3, Unsaturated Fat: 7.14, Total Fat: 10.24, Fibre: 18.08

Mushroom and Fresh Peas Omelette – 258.75 Calories

Ingredients
1. 7-8 pieces of shallow fried mushrooms(100gms)
2. Boiled green peas(50gms)
3. Half cup of chopped carrot pieces(25gms)
3. 1 chpped Onion(100 gms)
4. 2 Eggs

Nutritional Value
1. Protein: 19.425
2. Carbohydrates: 22.4
3. Saturated Fat: 3.5
4. UnSaturated Fat: 3.5
5. Total Fat: 11.1
6. Fibre: 5.4

Method:
Beat the eggs and add all ingredients. Make a yummy omelette