Travels through India with Terrell Neuage and Narda Biemond. Follow our blog at http://neuage.me
India 16 January - 16 April 2018
Vegetable curries or dishes made with paneer -- a type of Indian cheese -- make lower-carb side dishes than rice or breads.
Rājmā or Rāzmā is a popular South Asian vegetarian dish consisting of red kidney beans in a thick gravy with many Indian whole spices and usually served with rice.
Home Made - Rajma - Kidney Bean Curry (1/2 cup 125 gm ====
350g/12oz dried red kidney beans, soaked overnight with cold water to cover
1 tsp ground turmeric, 50ml/2fl oz vegetable oil, 3 medium onions, chopped
4 garlic cloves, finely chopped 75g/2½oz fresh root ginger, finely chopped or grated
1 tsp salt, 1 tsp Kashmiri chilli powder, 1 tsp garam masala, 125ml/4fl oz thick Greek-style yogurt
1. Drain the soaked beans, put them in a heavy casserole pot, cover with fresh water and sprinkle in the turmeric. Place over a medium heat, bring to a simmer, then lower the heat and simmer uncovered for 1-1½ hours, or until the beans are tender, topping up with water if the pot starts to look dry.
2. Heat the oil in a large pan or karahi over a medium heat and fry the onions, garlic and ginger for 10 minutes or until tinged golden-brown. Add the salt, chilli powder and garam masala and fry for 30 seconds, then stir in the yogurt and cook for five minutes.
3. Add the drained cooked beans to the onion mixture, along with enough of the cooking liquid to just cover the beans (topping up with water if necessary) and simmer for 10 minutes, mashing a few beans against the side of the pan with the back of a spoon to thicken the gravy. Serve with basmati rice and wedges of lime.
· Boiled chickpea with pesto or salsa Sprouted mung cooked in olive oil and tomatoes
· Mix sprout dosa made in coconut oil or butter
· Spinach and besan chilla with butter
· Soyabean in tomato gravy / soyabean nuggets griddle cake with veggies / soyabean chunk in gravy
· Baked beans
· Paneer bhurji
· Green split mung dal chilla / green split mung dal with palak
· Channa dal and palak griddle cakes with tamarind sauce
· Panner chilly made in very little oil / Panner tikka (home – made)
Low Carb Indian Diet Menu: High Protein and Low Sugar Food
By James Gold+, September 28th, 2016 | Nutrition | 0 Comments
Low carb diets are the ones that restrict carbohydrates coming from pasta, bread, and sugary foods. Studies have shown that low carb diets help in losing weight thereby improving your health. Although the complex carbs are considered healthy for your body, Indian low carb meals are planned such that the caloric requirement is met mostly through fats and proteins. Fat is an excellent source of calories though its consumption should be restricted.
Low Carb Indian Diet Meal Plan
Your daily food intake should be split into three main meals, each comprising approximately 300 calories. The foods that you are going to eat depends on several factors, including your age, gender, health, exercise or activity level, and the amount of weight you need to lose. Here is a list of low carb foods, on which you can base your diet. However, consider this list as a guideline, as it can be modified to suit your needs.
Low Carb Indian Food
What Food to Eat on a Low Carb Indian Diet
• Nuts and seeds: Soaked almonds for breakfast (5-8 pieces), roasted Bengal gram and flax seeds, roasted almonds and sunflower seeds for snacking.
• Kidney beans (Rajma): You can make several dishes using kidney beans, including rajma tikki, baked kidney beans, and kidney bean salad.
• Mung Bean: Mogar (a Rajasthani dish prepared with Mung Dal and Palak), mung bean soup, mung bean with veggies.
• Curd: Flavored yogurt, salted lassi, smoothies using a low carb fruit, buttermilk.
• Fresh cheese (Paneer): Cubed paneer salad, paneer tikka (grilled without oil), and paneer bhurji with vegetables.
• Egg white: Omelets with vegetables, scrambled, boiled or poached.
• Fish: Grilled, baked, or steamed.
• Chicken: Broiled, grilled, baked, or steamed; with brown bread sandwiches and
• Milk: Flavored or simple; hot or cold.
• Sprouts: Dosa or pancake, usal prepared in little oil, salads.
• Soybean: Roasted soybean, tofu and soy milk, soybean chunks prepared in little oil.
• Drink: Water, tea, coffee, and sugar-free carbonated beverages.
Healthy and active individuals can afford to have sweet potatoes, legumes, a moderate
amount of dark chocolate, and non-gluten grains such as oats, quinoa, and rice.
Low Carb Foods
What to Avoid on a Low Carb Indian Diet
• Sugar: Ice cream, fruit juices, soft drinks, and agave.
• Trans fats: Hydrogenated oil.
• Vegetable and seed oils with Omega-6: Safflower, corn, grapeseed, soybean,
cottonseed, and canola oils.
• Gluten grains: Barley, rye, wheat, and spelt.
• Artificial sweeteners: Saccharin, aspartame, cyclamates, acesulfame potassium, and
• Highly processed foods
Low Carb High Protein Foods
Sample Low Carb Indian Diet Chart for Vegetarians
• Early Morning: A glass of lukewarm lemon water, a cup of tea without sugar.
• Breakfast: Two chapattis, half cup of paneer curry, or a cup of milk with high fiber
cereals (half cup).
• Mid-morning Snack: Any low-carb fruit (avocados, cranberries, olives, papayas,
peaches, strawberries, watermelon, etc.)
• Lunch: A bowl of brown rice, spinach, sunflower seeds, flax seeds, soybean veggies,
a bowl of mung dal, salad with greens, half cup yogurt.
• Evening: A cup of yogurt, green tea, or fruit.
• Dinner: Brown rice/whole wheat chapattis, a bowl of mung dal, veggie soup, salad.
• Bedtime: A cup of milk, handful of nuts.
Low Carb Low Sugar Diet
Low Carb High Protein Meals
While you are fascinated by the lean and thin looks of celebrities, you will be amazed to
know that most of them follow a low carb diet routine. Low carb diets not just help in
reducing your weight but also assist in lessening insulin, blood sugar, and blood pressure.
Furthermore, by having low carbohydrate foods, you will increase the chances of improving
your cognitive performance.
Low Carb High Fat Foods
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