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.
Creamy from avocado rather than cream: 7 g fibre, healthy fats and only 7 g sugar.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
A proper dry-fruit shake with dates for sweetness instead of sugar, and the nuts measured.
Summer mango and curd blended with no added sugar; the sweetness is all from the fruit.
A vegan mango lassi: silken tofu and soy milk give 12 g protein with the same creamy sweetness.
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.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
Pineapple, coconut milk and chia: a dairy-free tropical smoothie with 7 g fibre.
Fresh anar blended and strained, then whipped with curd and banana: 190 kcal and probiotic.
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.
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.
Strawberries and fresh curd with just a teaspoon of honey: 185 kcal, probiotic and bright pink.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
