The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Raw mango cooler with roasted jeera and black salt, lightly sweetened: 80 kcal, the taste of summer holidays.
VeganFresh amla blended with ginger, black salt and cold water: 15 kcal, sharp and sour, a few grams of fibre.
Two amla, spinach, cucumber and a green apple: 125 kcal, 7 g fibre and a big vitamin C hit.
Creamy from avocado rather than cream: 7 g fibre, healthy fats and only 7 g sugar.
Pearl barley simmered into a mild, cloudy drink with lemon and a pinch of salt: 20 kcal a glass, warm or chilled.
The ABC blend made thick: whole beetroot, carrot and apple with their fibre kept in, 125 kcal.
Wood apple pulp strained into cold water with roasted jeera: 75 kcal, no sugar added, naturally sweet and gentle.
Savoury gram flour pancakes in 15 minutes, 14 g protein, no soaking needed.
Pressure-cooked kabuli chana in an onion-tomato gravy with a quarter of the usual oil.
Lemon water with a teaspoon of soaked chia and a pinch of salt: 30 kcal, slow to drink and good before a long session.
No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
A jug of water with cucumber, lemon and mint that you actually want to finish: 8 kcal a glass.
Blended cucumber, mint, lemon and black salt over ice: 25 kcal and as refreshing as it gets.
Pressure-cooker toor dal with a garlic and cumin tadka, 4 servings for under 50 rupees.
A whole guava, mint and coconut water: 130 kcal with 8 g fibre and more vitamin C than an orange.
Cold-brewed green tea with mint and a slice of lemon: 4 kcal, no bitterness, no sugar.
Tangy mint, tamarind and cumin cooler made from scratch: 40 kcal, no packet masala.
Cumin seeds simmered in water, sipped warm first thing: nearly calorie-free and easy on the stomach.
North Indian fermented black carrot and mustard drink, made in a jar in the sun over 3 days: 20 kcal, tangy and probiotic.
Black chana in a roasted coconut gravy, the classic with puttu and appam, 10 g fibre.
Ishtu: potato, carrot, beans and peas in mild coconut milk with whole spices.
Deep pink Konkan cooler from dried kokum, roasted jeera and a touch of jaggery: 30 kcal.
Kerala's shaken lime soda with green chilli, ginger and sabja seeds: 55 kcal, sweet, sour and a little hot.
A vegan mango lassi: silken tofu and soy milk give 12 g protein with the same creamy sweetness.
Savoury 15-minute breakfast with 7 g fibre and whatever vegetables are in the fridge.
A jar snack of roasted chana, peanuts and pumpkin seeds with chaat masala; 190 kcal a handful.
Thick red lentil soup with carrot and tomato, 13 g protein, warming light dinner.
Soft Gujarati flatbreads with fresh fenugreek and besan; 3 theplas, 9 g fibre, travel-proof.
Toor dal with drumstick, pumpkin and brinjal in tamarind broth; 200 kcal, 7 g fibre a bowl.
Tender coconut water with a squeeze of lime, mint and a pinch of salt: 50 kcal of natural potassium.
Classic sweet-salty lemon water with a single teaspoon of sugar: 25 kcal a glass.
Shallow-fried cutlets bound with oats and sattu instead of bread crumbs; 195 kcal for three.
Whole oranges and carrot blended, not juiced: 8 g fibre and 160 kcal, dairy-free.
South Indian jaggery water with dry ginger, cardamom and lemon: 60 kcal of quick sugar for the end of a long workout.
Gentle on the stomach: papaya, ginger and chia in coconut water, with 7 g fibre and no dairy.
Pineapple, coconut milk and chia: a dairy-free tropical smoothie with 7 g fibre.
North Indian spiced lemonade with mint, ginger and roasted jeera: 30 kcal, tangy and cooling.
The comfort lunch, portioned: a katori of rajma over a small mound of rice, 15 g fibre.
Classic semolina upma, with a cup of vegetables worked in and the ghee swapped for 1.5 tsp oil.
Coconut water with soaked basil seeds and lime: 65 kcal, a little fibre and a lot of hydration.
The Bihari summer drink: roasted chana flour, lemon and black salt in cold water, 7 g protein for 115 kcal.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
Konkan coconut-kokum drink to sip with lunch: tangy, mildly spiced, 110 kcal and settling on the stomach.
A vegan chocolate-peanut shake with 14 g protein from soy milk and peanut butter.
Soya nuggets in a quick onion-tomato gravy: 18 g protein for under 200 kcal and 30 rupees.
A green smoothie that tastes of banana, not spinach, with 10 g protein from soy milk and flaxseed.
No-cook moong sprout salad with chaat masala, peanuts and lemon, 18 g protein.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
Silken tofu is the vegan protein trick: 15 g protein, 6 g fibre and only 13 g sugar.
Scrambled firm tofu with onion, tomato and turmeric: 26 g vegan protein in 15 minutes.
The home remedy brew: tulsi, ginger, black pepper, cinnamon and clove simmered with a little jaggery, 25 kcal.
The 15-minute Indian breakfast, with peas and carrot folded in and the oil measured.
Homemade sports drink for runs and sessions over an hour: salt, sugar and lemon in the right ratio, 50 kcal.
