Category: 30 Mins
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ZERO OIL SAMBHAR
ZERO OIL SAMBHAR Prep time: 10 mins Cook time: 30 mins Servings: 6 to 7 servings (approx. half cup cooked per serving) Ingredients Toor dal (Sambhar dal) – 1/2 cup (soaked) Yellow moong dal – 1/4 cup (soaked) Carrots & beans – 1/4 cup total (finely chopped) Turmeric powder – 1 pinch Salt – to…
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Sugar-Free & Date-Free Tamarind Chutney
Sugar-Free & Date-Free Tamarind Chutney Ingredients Tamarind pulp/paste – 50 g Erythritol – 100 g Water – 1½ cups Bay leaf – 1 Coriander powder (dhaniya) – 1 pinch Roasted cumin powder – 1 tsp Dry ginger powder (saunth) – ½ tsp Red chili powder – ½ tsp Kala namak (black salt) – ½ tsp…
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Cabbage leaf momos
Cabbage leaf momos Serves: 4 momos (2 servings) Ingredients Wrappers & Egg Layer: 4 Large Cabbage Leaves (Patta Gobhi) 1-2 Egg Whites OR 1 Whole Egg (to make thin omelettes for wrapping, depending on your calorie goals) The Filling: 80g Low-Fat Paneer OR 80g Tofu OR 80g Boiled Shredded Chicken 1.5 tsp Ginger, grated 1.5…
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NO-OIL SPINACH & PANEER CUTLETS
NO-OIL SPINACH & PANEER CUTLETS No oil · No potato · No binding · Pan-roastedMakes 5 cutlets @ 30g each · ~55–65 kcal per cutlet Ingredients Base : Spinach (palak, blanched + water squeezed out) — 2 cups Low fat paneer, homemade — ⅔ cup Aromatics : Ginger-garlic paste — 1 tsp Green chilli —…
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NO-OIL BEETROOT CUTLETS
NO-OIL BEETROOT CUTLETS No oil · No potato · Pan-roasted Makes 5 cutlets @ 30g each · ~70 kcal per cutlet Ingredients Base : Beetroot (small variety) — 3 whole Mixed vegetables raw (broccoli / carrot / gobhi / doodhi) — 3 cups raw Sattu (roasted chana flour) — 20g / 1 heaped tbsp Peanuts…
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High-Protein Mango Custard
High-Protein Mango Custard Childhood memories minus the sugar crash Ingredients ½ scoop vanilla protein powder (Isopure or GNC vanilla whey) ⅓ cup low-fat homemade paneer — see detailed recipe [link] ½ cup low-fat coconut milk — we prefer homemade nicely diluted OR unsweetened coconut milk (Only Earth is just 16 cal) ½ cup mango —…
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Oil-Free Oats / Samba Rava Upma
Oil-Free Oats / Samba Rava Upma Serving: ½ cup cooked (1 serving) Ingredients (Adjusted) 1–2 tbsp grated carrot 2 tbsp capsicum (chopped) 2 tbsp onion (chopped) ½ inch ginger (finely chopped) ½ green chilli (slit) ¼ tsp mustard seeds ¼ tsp urad dal ½ tsp cumin seeds Pinch hing (asafoetida) 3–4 curry leaves Salt to…
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Drumstick Soup
Drumstick Soup 1ON1 Fitness Retreat | Clear Drumstick Soup Serves: 2 A light, warm, mineral-rich soup made from slow-boiled drumsticks and natural stock, ideal for a light dinner. Ingredients 4 medium drumsticks (moringa pods) 3 cups water 1 small Maggi seasoning cube freshly crushed pepper to taste salt only if required (keep in mind the…
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Burger Tikki
Burger Tikki 1ON1 Fitness Retreat | Oil-Free Vegetable Burger Patty Makes: 14 Tikkis (approx. 60 g each) Perfect for Cloud Bread burgers, whole wheat buns, gluten-free bread, soup bowls, or retreat dinner plates. Ingredients Vegetables 1 cup beans 1 cup carrot 1 cup cauliflower (gobi) 1 cup bottle gourd (lauki/doodhi) 1 cup broccoli 1 cup…
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AIR-FRIED OKRA / BHINDI CHIPS
AIR-FRIED OKRA / BHINDI CHIPS Serves: 40 g per serving Ingredients 2 cups fresh small okra / bhindi, cut into thin slivers 1 tbsp sattu Thinly sliced onion (optional) Seasoning – Option 1 Urban Platter Sour Cream & Onion seasoning (sprinkle as per taste) Seasoning – Option 2 Indian spice mix (optional): chaat masala black…
