By Dt. Manoli Doshi
Looking fit and smart is desired by everyone today. But the big question is HOW??? Eating healthy is often misunderstood as eating less.
Let’s get this straight first: limiting your calories isn’t giving up, but making more sensible choices. Low-calorie doesn’t have to be low on flavor or taste; you can always make them in your own style at home with delicious taste.
While a low-calorie meal should provide you with 800kcal – 1500 kcal per day. The actual amount of calories you need in a day depends on your age, gender, and level of physical activity. For a low-calorie meal, the right kind of vitamins, nutrients, and minerals are required.
6 Recipes to Help You Lose Weight
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KHAKHRA CANAPE :
Interesting yet yummy recipes that will make you feel you are not even dieting!! Goodbye to boring boiled salads for dinner. A low-calorie recipe with a twist in flavors.
INGREDIENTS: (serves one)
- 1 No/low oil ready-made khakhra (plain)
- ¼ cup chopped cucumber
- ¼ cup chopped onions
- ¼ chopped tomatoes
- ¼ chopped bell peppers
- ½ tsp. chaat masala
- ½ tsp. cumin powder
- 1 tsp. lime juice
- 1 tbsp. coriander mint chutney
- 1 tbsp. dates chutney
- ½ tsp. black salt (optional)
- Salt to taste
- Chopped coriander- to garnish
- Chopped raw mango- to garnish
METHOD:
- To prepare the sauce, in a small bowl, mix the two chutneys.
- To make the topping, in a big bowl, put all the remaining ingredients (except khakhra) and mix well.
- Lastly, take khakhra, break it into small pieces/squares, add the toppings, and put the sauce on top.
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KHATTA MEETHA KADDU:
This is a time-saver recipe. The pumpkin/ kaddu subzi is easy and quick to cook, and at the same time, it is delicious and nutritious.
INGREDIENTS: (serves two)
- 400g pumpkin
- 1 inch ginger peeled
- ½ cumin seeds
- ½ tsp. methi/fenugreek seeds
- 2 medium-sized green chilies slit
- ½ tsp. turmeric powder
- A pinch of Hing/ asafetida
- 1 tsp. coriander powder
- 1 /tsp. red chili powder
- Salt to taste
- 1 tsp. jaggery
- 1 tbsp. lemon juice
- 1 tbsp. chopped coriander – to garnish
METHOD:
- Wash and peel the pumpkin. Chop into ½ inch pieces and keep aside.
- Now, in a big pan/kadhai, heat oil, asafetida, and jeera until jeera sputters.
- Now add fenugreek seeds and crushed ginger. Then add green chilies.
- Add the turmeric, red chili, and coriander powder. Then add a little water to prevent the masalas from burning.
- Immediately add pumpkin pieces and salt. Add ¼ cup of water, cover, and cook on medium flame till the pumpkin can be mashed.
- It should take 15-20 minutes to cook the subzi, depending on the quantity of pumpkin.
- Keep adding water if required. Lastly, add jaggery and let it dissolve.
- Add lemon juice and chopped coriander.
- Switch off the flame and enjoy with wheat roti/ nachani/jowar bhakri.
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TOMATO BASIL ZUCCHINI PASTA:
Simple ingredients with a modern twist. Nutritious, healthy, and packed with flavors. Easy to make and the best option when you want to indulge in some yummy food.
INGREDIENTS: (serves two)
- 5 zucchinis
- 2 tbsp. olive oil
- 1 clove, garlic
- 1 finely chopped, long red chili
- 5-6 cherry tomatoes
- 2 cups tomato puree
- ¼ cup basil leaves, finely chopped
- Salt to taste
- 2 tbsp. pesto ready-made sauce
- 3 tbsp. ricotta cheese (optional)
METHOD:
- Using a vegetable peeler, shave zucchini into thin, noodle-like strips.
- Heat oil in a large pan over medium heat. Cook the garlic and chili until fragrant.
- Add the cherry tomatoes and cook for 2-3 minutes until softened. Add pureed tomato and reduce it.
- Add the zucchini noodles to the pan and cook for 5 mins. Add basil leaves and salt.
- Serve the zucchini pasta with fresh basil leaves and ricotta (optional)
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ZESTY QUINOA SALAD :
Quinoa is naturally gluten-free and contains iron, B vitamins, magnesium, phosphorus, potassium, calcium, vitamin E, and fiber. It is one of a few plant foods that are considered a complete protein and comprise all essential amino acids and hence aiding in weight loss.
INGREDIENTS: (serves one)
- Quinoa (white, red, black) (uncooked) – 1 tablespoon (15g)
- Tomatoes/ cherry tomatoes – 20g
- Black beans (drained) – ½ tablespoon (7-8g)
- Green onions (chopped) – 10g
- Cumin (grounded) – ½ teaspoon
- Black pepper (grounded) – ½ teaspoon
- Lemon juice- 1 teaspoon (4g)
- Cilantro/coriander (chopped) – 1 tablespoon (15g)
- Oil – ½ teaspoon (2g)
- Salt – to taste
METHOD-
- Take a saucepan, add quinoa, and bring it to a boil. Reduce the heat to medium-low, cover, and simmer for 10-15 minutes until the quinoa is tender and water has been absorbed. Set aside to cool.
- Whisk oil, lime juice, cumin, salt, quinoa, tomatoes, black beans, and green onions in a bowl.
- Add cilantro/coriander and black pepper. Serve immediately.
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VEGETABLE TOASTIE:
A quick fix for someone who doesn’t want to cook a tedious recipe. On-the-go recipe for people who are always on the move. Nutrient-dense and low-calorie recipe with loads of flavor and yumminess.
INGREDIENTS: (serves one)
- 2 slices whole wheat / multigrain bread
- 1 boiled potato
- 25g chopped French beans
- 20g boiled peas
- 20g grated carrot
- 20g shredded cabbage
- ¼ tsp. lime/ lemon juice
- ¼ tsp. mango powder
- ¼ tsp. olive oil
- Salt and pepper to taste
METHOD:
- Mix all the ingredients (except bread) in a bowl. Add salt, pepper, and mango powder.
- Heat a non-stick pan, grease it with oil, and place the bread slices on it.
- Add the vegetables to it and cover until the bread is toasted.
- Serve hot with tomato sauce or any chutney.
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ALMOND DREAM SMOOTHIE:
New trend in town- Smoothie bowl for dinner! Low-calorie and high-protein recipe for smoothie lovers and all those who want to eat light but feel full at dinner.
INGREDIENTS: (serves one)
- Handful of raw almonds (around 5)
- 1 cup milk
- 1 fresh date, seedless and chopped.
- 1/2 banana
- 1 tsp cinnamon
- ½ scoop protein powder
- 1 tsp chia seeds
- 3-4 ice cubes
METHOD:
- Blend
- Finish off with some toppings…homemade granola, nuts, seeds, and berries
Happy cooking!!!