The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Two amla, spinach, cucumber and a green apple: 125 kcal, 7 g fibre and a big vitamin C hit.
Three ingredients from any kitchen: curd, banana and dates give 12 g protein after a workout.
The ABC blend made thick: whole beetroot, carrot and apple with their fibre kept in, 125 kcal.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
Gajar halwa flavours in a 240 kcal shake: steamed carrot, milk, almonds and a teaspoon of jaggery.
A whole guava, mint and coconut water: 130 kcal with 8 g fibre and more vitamin C than an orange.
Roasted makhana blended into milk with dates: a thick, nutty shake that is light on fat.
Kharbuja blended with milk and a spoon of melon seeds: 10 g protein, mostly water, properly cooling.
Whole oranges and carrot blended, not juiced: 8 g fibre and 160 kcal, dairy-free.
Cooked ragi blended cold with banana and milk: a calcium-rich breakfast shake for under ten rupees.
Roasted chana soaked in milk and blended with banana: 14 g protein and 8 g fibre for pocket money.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
A salty, spiced blend of curd, cucumber and sattu: 13 g protein, 220 kcal, a light dinner on a hot night.
A green smoothie that tastes of banana, not spinach, with 10 g protein from soy milk and flaxseed.
