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.
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.
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.
No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
Blended cucumber, mint, lemon and black salt over ice: 25 kcal and as refreshing as it gets.
A whole guava, mint and coconut water: 130 kcal with 8 g fibre and more vitamin C than an orange.
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.
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.
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.
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 Bihari summer drink: roasted chana flour, lemon and black salt in cold water, 7 g protein for 115 kcal.
A vegan chocolate-peanut shake with 14 g protein from soy milk and peanut butter.
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.
