The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Hung curd makes it Greek-yogurt thick: 15 g protein and 9 g fibre from apple, oats and chia.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
Frothy blended cold coffee with toned milk and no sugar at all: 120 kcal and 6 g protein, with a caffeine lift before training.
A proper dry-fruit shake with dates for sweetness instead of sugar, and the nuts measured.
Gajar halwa flavours in a 240 kcal shake: steamed carrot, milk, almonds and a teaspoon of jaggery.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
Real cocoa whisked into toned milk with a teaspoon of jaggery: 150 kcal, 7 g protein, a quarter of the sugar of a packet mix.
Proper ginger-cardamom chai with half milk, half water and only half a teaspoon of sugar: 65 kcal a cup.
Cardamom sweet lassi made with jaggery instead of sugar: 110 kcal, a third of a dhaba glass.
Roasted makhana blended into milk with dates: a thick, nutty shake that is light on fat.
Summer mango and curd blended with no added sugar; the sweetness is all from the fruit.
Kharbuja blended with milk and a spoon of melon seeds: 10 g protein, mostly water, properly cooling.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
Fresh anar blended and strained, then whipped with curd and banana: 190 kcal and probiotic.
Thick, savoury lassi with mint and roasted jeera: 85 kcal and 5 g protein, no sugar at all.
Protein-forward buttermilk with roasted chana flour: 13 g protein and 180 kcal, no powders needed.
A salty, spiced blend of curd, cucumber and sattu: 13 g protein, 220 kcal, a light dinner on a hot night.
Custard apple pulp and cold milk, nothing else: the fruit is sweet enough and brings 5 g fibre.
Strawberries and fresh curd with just a teaspoon of honey: 185 kcal, probiotic and bright pink.
Curd-marinated paneer, onion and capsicum charred on a tawa; 19 g protein, calcium-rich.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
