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.
Pearl barley simmered into a mild, cloudy drink with lemon and a pinch of salt: 20 kcal a glass, warm or chilled.
A jug of water with cucumber, lemon and mint that you actually want to finish: 8 kcal a glass.
Warm toned milk with turmeric, black pepper and cardamom, no sugar: 120 kcal and 6 g protein before bed.
Cold-brewed green tea with mint and a slice of lemon: 4 kcal, no bitterness, no sugar.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
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.
Deep pink Konkan cooler from dried kokum, roasted jeera and a touch of jaggery: 30 kcal.
Hot water with grated ginger, lemon and a teaspoon of honey: 30 kcal, soothing on a sore throat or a cold evening.
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.
Classic sweet-salty lemon water with a single teaspoon of sugar: 25 kcal a glass.
South Indian jaggery water with dry ginger, cardamom and lemon: 60 kcal of quick sugar for the end of a long workout.
Savoury Karnataka ragi drink: cooked ragi cooled and whisked with buttermilk, onion and curry leaves, 120 kcal.
The Bihari summer drink: roasted chana flour, lemon and black salt in cold water, 7 g protein for 115 kcal.
Protein-forward buttermilk with roasted chana flour: 13 g protein and 180 kcal, no powders needed.
Ragi flour cooked into a thin porridge-drink with milk, jaggery and cardamom: 145 kcal, a calcium-rich breakfast cup.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
The home remedy brew: tulsi, ginger, black pepper, cinnamon and clove simmered with a little jaggery, 25 kcal.
Homemade sports drink for runs and sessions over an hour: salt, sugar and lemon in the right ratio, 50 kcal.
