Bullet Coffee

Bullet Coffee

by | Sep 25, 2020 | Keto Diet Recipes in Malayalam

How to prepare Bullet proof coffee in Malayalam

KETO BULLET PROOF COFFEE

എന്തിനുവേണ്ടിയാണ് കീറ്റോ ഡയറ്റിൽ ബട്ടർ കോഫി കുടിക്കുവാൻ പറയുന്നത്.? അത് എപ്രകാരമാണ് തയ്യാറാക്കേണ്ടത്?

ആദ്യത്തെ ആഴ്ചകളിൽ ബട്ടർ കോഫിയേക്കാൾ നല്ലത് ബുള്ളറ്റ് പ്രൂഫ് കോഫി ആണ്. കാരണം ഡയറ്റ് തുടങ്ങുന്ന ആദ്യത്തെ രണ്ടാഴ്ച നമുക്ക് തലവേദന,ക്ഷീണം തുടങ്ങിയ അസ്വസ്ഥതകൾ ഉണ്ടാകുന്നത് സ്വാഭാവികം. നമ്മൾ വർഷങ്ങളായി പിന്തുടർന്നിരുന്ന കാർബോഹൈഡ്രേറ്റ് മെറ്റബോളിസത്തിൽനിന്നും ഫാറ്റ് മെറ്റബോളിസത്തിലേക്ക് മാറുമ്പോൾ ഇത്തരം അസ്വസ്ഥതകൾ കണ്ടുവരുന്നുണ്ട്. ഈ അസ്വസ്ഥതകളെ അതിജീവിക്കാനുള്ള ഏറ്റവും നല്ല പരിഹാരമാർഗമാണ് ബുള്ളറ്റ് പ്രൂഫ് കോഫി. ഇതിൽ ചേർക്കുന്ന വെളിച്ചെണ്ണയിൽ നിന്ന് നമുക്ക് ആവശ്യത്തിനുള്ള കീറ്റോൺസ് ലഭിക്കുന്നു. ദീർഘനേരം വിശപ്പിനെ നിയന്ത്രിക്കാനും ഭക്ഷണങ്ങളോട് ഉള്ള ആർത്തിയെ തടയാനും ഇത് സഹായിക്കുന്നു. ഒരു മാസത്തിനുശേഷം ബുള്ളറ്റ് പ്രൂഫ് coffee നിർത്താവുന്നതാണ്.

ഉണ്ടാക്കുന്ന വിധം

ഒരു ഗ്ലാസ് വെള്ളത്തിൽ ചിക്കറി ഇല്ലാത്ത ഒരു ടീസ്പൂൺ കോഫീ പൗഡർ ഇട്ട് നന്നായി തിളപ്പിക്കുക. ഇതിലേക്ക് ചേർക്കേണ്ട ബട്ടർ Grass Fed Butter ആയിരിക്കണം. ഒരു പ്രാവശ്യം ബട്ടർ കോഫി ഉണ്ടാക്കാൻ 25 ഗ്രാം ബട്ടർ ആണ് ആവശ്യം ഉള്ളത്. ബട്ടർ മുറിച്ച് ഒരു ഗ്ലാസ്സിലേക്ക് ഇട്ടതിനുശേഷം തിളപ്പിച്ച് വെച്ച കോഫിയുടെ പകുതി ആ ഗ്ലാസിലേക്ക് ഒഴിക്കുക. ഇങ്ങനെ മാറ്റിവയ്ക്കുന്നത് ചൂടോടുകൂടി കോഫി കുടിക്കാൻ വേണ്ടിയാണ്. ഗ്ലാസിലേക്ക് രണ്ട് ടീസ്പൂൺ ശുദ്ധമായ വെളിച്ചെണ്ണ ചേർക്കുക. ശേഷം നന്നായി മിക്സ് ചെയ്തു എടുക്കുക. ഒരു blender ന്റെ സഹായത്തോടെ നിങ്ങൾക്ക് കോഫി മിക്സ് ചെയ്യാവുന്നതാണ്. നന്നായി യോജിപ്പിച്ചതിനുശേഷം മാറ്റിവെച്ച കോഫിയും ഇതിലേക്ക് ചേർക്കാവുന്നതാണ്. (നല്ലതു പോലെ ചൂട് വേണമെന്നുണ്ടെകിൽ രണ്ടാമതും ചൂടാക്കിയ ശേഷം ചേർക്കുക.) കുടിക്കുന്നതിനു മുൻപ് അര ടീസ്പൂൺ അല്ലെങ്കിൽ ഒരു ടീസ്പൂൺ മധുരമില്ലാത്ത കൊക്കോപൗഡർ ആഡ് ചെയ്തു നന്നായി യോജിപ്പിക്കുക. ചൂടോടെ കുടിക്കുക.

Keto Diet: Puttu recipe in malayalam

Keto Diet: Puttu recipe in malayalam

by | Sep 25, 2020 | Keto Diet Recipes in Malayalam

LCHF Keto puttu recipes in Malayalam

കീറ്റോ പുട്ടും മുട്ടക്കറിയും

രണ്ടു പേർക്ക് കഴിക്കാവുന്ന കീറ്റോ പുട്ടും മുട്ടക്കറിയും ആണ് ഇത്.

ആവശ്യമുള്ള സാധനങ്ങൾ
പുട്ട്

ബദാം-25 pcs

ഫ്ലാക്സ് സീഡ്- 4 ടീസ്പൂൺ

പനീർ -10-12 cubes

ചിരകിയ തേങ്ങ- 4 ടേബിൾ സ്പൂൺ

ഉപ്പ് – ആവശ്യത്തിന്

നല്ല ജീരകം പൊടിച്ചത് – അല്പം

ബദാമും ഫ്ലാക്സ് സീഡും മിക്സിയിൽ ആദ്യം പൊടിച്ചെടുക്കുക. അതിനുശേഷം പനീറും ചിരകിയ തേങ്ങയും ചേർത്ത് അരച്ച് എടുക്കുക. ഒരു പാത്രത്തിലേക്ക് അരപ്പ് മാറ്റിയതിനുശേഷം ആവശ്യത്തിന് ഉപ്പും നല്ല ജീരകം പൊടിച്ചത് ഒരു അല്പവും ചേർത്ത് നന്നായി കൂട്ടിയോജിപ്പിക്കുക. ശേഷം പുട്ട് ഉണ്ടാക്കുന്ന കുറ്റിയിൽ തയ്യാറാക്കിയ മാവ് ഇട്ടതിനു ശേഷം പുട്ട്  ആവിയിൽ വേവിക്കുന്നതുപോലെ വേവിച്ചെടുക്കുക.

മുട്ടക്കറി

വെളിച്ചെണ്ണ-1 ടേബിൾ സ്പൂൺ

മീഡിയം വലുപ്പത്തിലുള്ള സബോള-1

മീഡിയം വലുപ്പത്തിലുള്ള തക്കാളി-1

ക്യാപ്സിക്കം-  അല്പം ചെറുതായി അരിഞ്ഞത്

മഞ്ഞൾപൊടി- 1/4 ടീസ്പൂൺ

മുളകുപൊടി- 1/2 ടീസ്പൂൺ

ഗരം മസാല-1/4 ടീസ്പൂൺ

തേങ്ങ പാൽ-100ml

പുഴുങ്ങിയ മുട്ട-3

മല്ലിയില – അല്പം

നമ്മൾ സാധാരണ മുട്ടക്കറി തയ്യാറാക്കുന്നത് പോലെ തന്നെയാണ് കീറ്റോ മുട്ടക്കറിയും തയ്യാറാക്കുന്നത്. എന്നാൽ തയ്യാറാക്കുന്ന പാചക എണ്ണ ശുദ്ധമായ വെളിച്ചെണ്ണ ആയിരിക്കണം. സബോളയും തക്കാളിയും എല്ലാം നന്നായി വഴന്ന്  വന്നതിനുശേഷം  മസാലകളും തേങ്ങാപ്പാലും ചേർത്ത് നന്നായി  യോജിപ്പിക്കുക  തിളച്ചതിനുശേഷം പുഴുങ്ങി വച്ച മുട്ട രണ്ടായി മുറിച്ച് കറിയിലേക്ക് ഇട്ടുകൊടുക്കുക.  അൽപനേരം അടച്ചുവെക്കുക.

Macros

Almond – 25 pcs

Fat -17.7 g

Protein – 6.2 g

Net carb – 0.6 g

Flax seeds – 4 Teaspoon

Fat – 5.7 g

Protein – 2.5 g

Net Carb – 0.2 g

Paneer – 10 pcs

Fat -20.8 g

Protein -18.8 g

Net carb – 1.2 g

Grated Coconut -4 Tablespoons

Fat – 8.3 g

Protein – 0.9 g

Net Carb – 0.3 g

Boiled egg – 3 Pcs

Fat – 15.9 g

Protein – 18.9 g

Net Carb – 1.7 g

Onion – 1 Medium Size

Fat – 0.1 g

Protein -0.8 g

Net Carb – 5.3 g

Tomato – 1 Medium Size

Fat – 0.2 g

Protein – 1.1 g

Net Carbs – 2.3 g

Coconut Milk -100 ml

Fat – 23.8 g

Protein – 2.3 g

Net Carbs – 4.8 g

Capsicum – Small Quantity

Fat – 0 g

Protein – 0.2 g

Net Carbs – 0.8 g

Coconut Oil – 2 Teaspoon

Fat – 13.6 g

Protein – 0

Net Carbs- 0

Total Nutritional Values per Person

Fat – 53 g

Protein – 25.7 g

Net Carbs – 8.2 g

Calorie – 630

LCHF Keto recipes with calorie values & Nutritional values

LCHF Keto recipes with calorie values & Nutritional values

by | Sep 25, 2020 | Keto Diet Recipes in Malayalam

LCHF Keto diet recipes with nutritional values -Total carbs, net carbs, fat, protein, and ingredients

Nutritional values of all the Keto Recipes mentioned in the below list. (Total carbs, Net carbs, Fat, Protein ) and Ingredients.

RECIPES Calorie Fat
gram		 Protein
gram		 Total Carbs Net carbs INGREDIENTS
1 KETO ALMOND BREAD FRENCH
TOAST		 239 23 7 5 3 Almond Flour, Coconut Flour, Baking Powder, Egg, Olive oil, Cinnamon,
Unsweetened Almond Milk,Salt, Butter
2 WAFFLE BREAKFAST SANDWICHES 393 31 23.5 8.5 3.5 Almond Flour, Coconut Flour, Baking Powder, Salt, Vanilla Extract
3 CHOCOLATE CHIP WAFFLE 398 31 23 14 6.3 Almond Flour, Coconut Flour, Eggs, Erythritol,
Unsweetened Chocolate Chips
4 BLUEBERRY BAGELS WITH
CREAM CHEESE		 372 33 12 20 6 Almond Flour, Coconut Flour, Erythritol, Salt, Unsalted Butter,
Avocado Oil, Blueberry
5 KETO BUTTERED CHICKEN WITH
CAULIFLOWER RICE		 506 27.5 32 12.5 6.6 Avocado Oil, Boneless Chicken, Red and Green Bell Pepper,
Coconut Milk, Fish Sauce, Red Curry Paste, Erythritol,
basil Leaves, Cauliflower
6 KETO CHICKEN KEBABS WITH
GARLIC MAYO AIOLI		 421 22.5 46 3 2.6 Boneless Chicken, Five Spice Powder, Vinegar, Avocado Oil, Sesame Oil, Gluten Free Soy Sauce, Red Bell Pepper, Lime, Beef Bacon
7 BROCCOLI, BEEF BACON, AND
CHEESE EGG MUFFINS		 307 21.7 24 4.3 2.6 Broccoli, Beef Bacon, Eggs, Salt, black Pepper, Cheddar,
Hot Sauce (optional)
8 EGGS BENEDICT WITH BEEF BACON
GUACAMOLE ON BURGER BUNS		 446 36.6 32 12.15 4.3 Burger Bun, Bacon, Avocado, Eggs, Hollandaise, Salt, Pepper, Chives
9 MINI CHEESE LOAF 170 13.8 6.4 2.8 1.3 Butter, Coconut Flour, Baking Powder, Salt and Pepper,
Chilli, Egg, Spring Onion, Grated Cheese, Pepperoni Stick,pumpkin Seeds
10 CHICKEN AND BROCCOLI ALFREDO
BOWL		 422 26.2 31 9 7 Butter, Onions, Garlic, Mushrooms, Chicken, Broccoli, Keto Alfredo Sauce,
Parmesan Cheese, Parsley
11 KETO VEGETARIAN BREAKFAST PIZZA 454 31 22 26 8.8 Cauliflower, Coconut flour, Salt, Eggs, Psyllium Husk,
Salmon, Avocado, Herbs,Spinach, Olive oil
12 CREAMY KETO CHIA PUDDING 253.5 19.4 7.8 15 2.55 Chia Seeds, Almond Milk, Coconut Yoghurt, Dark Chocolate
13 CHIA PUDDING WITH BLUEBERRIES 288 22.4 8 18.9 5.4 Chia Seeds, Coconut Milk, Unsweetened Almond Milk, Cinnamon,
Sugar Free Vanilla Extract,Erythritol, Blueberries
14 KETO CASHEW CHICKEN WITH
CAULIFLOWER MASH		 569 47.3 25.8 13 9.5 Chicken Breast, Sea Salt, Pepper, Baking Soda, Avocado Oil,
Cauliflower, Ginger,Cashews, Onions
15 CHICKEN CORDON BLEU + ASPARAGUS
WITH PARMESAN		 426 232 41 8.3 7.3 Chicken Breast, Swiss Cheese, Beef Bacon, Unsalted Butter, Parsley, Parmesan, Garlic, Salt, Black Pepper gas
16 KETO CHICKEN TENDERS W/
CAULIFLOWER MASH		 485 35.3 33.1 13 6.5 Chicken Tenderlions, Egg, Almond Flour, Parmesan, Salt, Pepper, Chili Powder
17 LEMON PEPPER CHICKEN WINGS 150 18 63 3 3 Chicken wings, Olive Oil, Lemon Pepper Seasonning
18 CHICKEN BURRITO BOWL 531 40 27.2 17.6 8 Chicken, Cauliflower Rice, Guacamole, Onion, Feta Cheese, Jalapeños,
Garlic,Cumin, Oregano, Paprika
19 KETO CHICKEN BOX 236 18 9 11 5 Chicken, Lettuce, Guacamole, Onion, Feta Cheese, Jalapeños, Garlic, Cumin,
Oregano, Paprika
20 BACON AND RANCH CHICKEN SALAD 397 35.3 18 1.3 4 Chicken, Mayonaise, Ranch Dressing. Celery, Salt, Pepper, Lettuce, Parsley
21 BACON-WRAPPED CHEESY CHICKEN 357 19 47 1.8 1.2 Chiken Breast, Salt and Pepper, Keto Honey Mustard, Muchrooms,
Cheddar, Bacon, Parsley
22 COCONUT FLOUR CREPES 108 8.9 4.6 2.5 1.4 Cream Cheese, Egg, Parmesan, Coconut Flour, Erythritol
23 KETO BAGEL WITH CREAM
CHEESE & EGG SCRAMBLE		 300 31 23 12 8 Cream Cheese, Eggs, Mozzarella Cheese, Almond Flour,
Baking Powder, sesame seeds
24 CLOUD BREAD WITH CREAM
CHEESE AND BACON		 284 24 11 6 3.08 Egg, Avocado, Beef Bacon, Cream of Tartar, Cream Cheese,
Italian Seasoning, Salt,Garlic Powder
25 KETO MUSHROOM OMELETTE 250 21 11.5 3.3 2.6 Egg, Butter, Cheese, Onion, Mushroom, Salt and Pepper
26 CLOUD BREAD WITH CREAM CHEESE 163 13 5.6 1.4 1.4 Egg, Cream Cheese, Baking powder, Salt
27 CLOUD BREAD SANDWICH WITH
CREAM CHEESE AND BACON		 284 24 11 6 3 Egg, Cream Cheese, Baking powder, Salt, Avocado, Beef Bacon,
Mayonaise
28 KETO CHICKEN SANDWICH 325 27 12 12 5 Egg, Cream Cheese, Cream Of Tartat, Salt, Garlic Powder, Myonnaise, Sriracha,
Chicken Breast, Pepper, jack Cheese, Tomato, Avocado
29 CHILI EGG SCRAMBLE 443 37.5 35.4 7.6 4.3 Egg, Unsalted Butter, Keto Chili, Salt, Pepper, Avocado, Cheddar,
Sour Cream, Green Onion
30 LOW CARB CINNAMON CREPES 419 38 14 3 3 Eggs, Cream Cheese, Butter, Erythritol, Cinnamon
31 KETO CREAM CHEESE PANCAKES 487 40 21 12 6 Eggs, Cream Cheese, Vanilla Extract, Almont Flour, Erythritol, baking Powder, Salted Butter,
Sugar-free syrup
32 INSIDE OUT BURRITO 366 25 30 4 4 Eggs, Cream, Turkey, Beef Bacon, Cheddar Cheese
33 KETO BREAKFAST PARFAIT 335 29 11 10 5 Greek Yogurt, Cream, Vanilla, Dark Chocolate, Strawberry Blueberries
34 GRILLED CHICKEN WITH GREEK SALAD 451 36.8 28.1 8.5 5 Grilled Chicken, Lettuce, Cucmber, Tomatoes, Feta Cheese, Olives, Onions,
Oregano, Olive Oil, Garlic, Dill
35 VEGAN KETO BREAKFAST CASSEROLE 621 52 33 6 5 Leek, Olives, Egg, Heavy Whipping Cream, Cheese, Onion Powder,
Cherry Tomatoes, Parmesan, Salt, Pepper
36 EGGS BENEDICT 286 24.6 12.9 4.15 2.3 Mug Biscuit, Bacon, Avocado, Eggs, Hollandaise, Salt, Pepper, Chives
37 KETO BREAKFAST QUICHE 402 33.9 19.4 3.8 3 Olive OIl, Brocolli, Parsley, Egg, Parmesan Cheese, Salt, Pepper,
Whipping Cream, Avocado, Hot Sauce
38 RED CURRY CHICKEN 425 27.3 32 12.5 6.6 Olive oil, chicken, bell pepper, coconut milk, red curry paste, erythritol, basil leaves
39 SHAKSHUKA 167 12 9 7 5 Olive Oil, Onion, Bell Pepper, Garlic, Cumin, Paprika, Tomatoes, Salt,
Pepper,Egg, Feta Cheese, Cilantro
40 CREAMY PARMESAN CHICKEN WITH
CAULIFLOWER RICE		 412.3 27 35.3 9 5.5 Onions, Garlic, Chicken, Spinach, Alfredo Suace: Cream Cheese, Heavy Cream, Parmesan,
Oregano
41 GRILLED CHICKEN AND BACON
RANCH KABOBS		 421 22 46 3 2.6 Ranch Dressing, Italian Seasoning, Garlic Powder, Chicken, Bacon, Mushroom
42 KETO GRILLED CAJUN CHICKEN 380 22.3 38.5 8 5.1 Salt, Garlic Powder, Onion Powder, Erythritol, Paprika, Oregano, Cayenne
43 MUSHROOM COBB SALAD WITH
VINAIGRETTE		 351 26.3 22.32 5.82 3.02 Spring Mix, Bacon, Chicken, Egg, Avocado, Green Onion, Feta Cheese, Cherry Tomatoes, Olive oil, Apple Cider Vinegar, Dijon Mustard, Erythritol, Salt andPepper
44 SQUASH HASH BROWNS 99 8.9 0.5 5.6 4.4 Squash, Salt, Olive Oil
45 EASY CURRIED TOFU SCRAMBLE WITH
BAGEL		 279 5 11 9 6 Tofu, Olive Oil, Onion, Pepper, Mushroom, Spinach, Arugula,
Greens, Curry Powder, Garlic, Cumin, Coriander, paprika, Salt
46 BACON, MUSHROOM EGG SCRAMBLE 381 28 29.5 2 1.5 Unsalted Butter, Eggs, Goat Cheese, Bacon.
Basil Leaves, Salt, Pepper
47 SAUSAGE, EGG, AND CHEESE
BREAKFAST BAKE		 394 33 21.8 2.6 2.6 Unsalted Butter, Yellow Onions, Sausage, Garlic, Salt, Ground Black Pepper,
Cheddar Cheese
48 KETO PORRIDGE 374 33 11 9 4 Unsweetened Coconut, Coconut Flour, Almond Milk,
Cinammon, Vanilla
49 KETO CHICKEN FAJITA 428 29.3 22 15.3 8.6 Vegan Flat Bread, Chilli Powder, Cumin, Garlic Powder, Onion,
Paprika, Salt and Pepper, Olive oil,Butter, Lime, Dijon Mustard, Chicken,
Bell pepper, Avocado, Cauliflower Rice
50 LOW CARB KETO OATMEAL 374 34 9.25 12.37 3.27 Walnuts, Pecans, Sunflower Seeds, Coconut Flakes,
Unsweetened Almond Milk, Chia Seeds, Stevia, Cinnamon
51 ADOBO CHICKEN & GRILLED
BOKCHOY		 382 19 41 13 6 Chiken, Apple Cider Vinegar, Coconut Aminos, garlic, Pepper,
Olive Oil, Bok choy, Cauliflower rice,Green Onion, Sesame Seeds
52 AVOCADO ARUGULA TOMATO SALAD 322.8 43.2 6 33.6 10.8 Cherry Tomatoes, Arugula, Avocado, Onion, Basil, Apple Cider Vinegar, Olive oil,
Pink Sea Salt, Pepper
53 BAKED PARMESAN CRUSTED SALMON 477 33.3 38.5 7.25 3.8 Asparagus, Coconut Oil, Garlic Powder, Parmesan Cheese, Mayonnaise,
Salmon Fillets, Dill, Lemon, Brocolli
54 BEEF BRISKET WITH BUNS 616 36 59 10.6 3.3 Beef Brisket, Garlic powder, Onion Powder, Paprika, Salt, Pepper,
Avocado Oil, Beef Bone Broth,Burger Bun, Tzatziki Sauce
55 BEEF BRISKET WITH TZATZIKI SAUCE 456 24 50 2.6 1.3 Beef Brisket, Garlic powder, Onion Powder, Paprika, Salt, Pepper,
Avocado Oil, Beef Bone Broth
56 BUNLESS PHILLY CHEESE STEAKS 357 13 36 2 1.5 Unsalted Butter,Mushrooms, Onions, Green, Bellpapers, Garlic,
Roast Beef, Provolone Cheese, Salt,Pepper
57 CAULIFLOWER MAC AND CHEESE 295.5 25.4 10.63 15 5.47 Cauliflower, Whipping Cream, Cream Cheese, Cheddar Cheese, Mustard, Turmeric,
Garlic Powder
58 CAULIFLOWER TOFU TACOS 166 16 17 22 11 Cauliflower, Mushrooms, Bell Pepper, Olive Oil, Chilli Powder, Cumin, Onion Powder, Garlic Powder,Paprika, Salt, Pepper, Tomato Paste, Worcestershire Sauce
59 CHEESE SHELL TACOS 389 24.7 28 3.2 2.6 Cheddar Cheese, Ground Beef, Sugar-Free Taco Seasoning, Water,
Lettuce, Tomato, Sour Cream,Yellow Onions, Cilantro
60 CHEESY LOADED CAULIFLOWER 231 18 10 7 4 Cauliflower, Butter, Sour Cream, Heavy Cream, Garlic, Cheddar Cheese, Onions
61 CHILE LIME COD WITH CREAMED
SPINACH		 387 19 44 11 5.5 Cod, Egg, Coconut Flour, Lime, Pepper, Cayenne pepper, Salt, Garlic Powder, spinach,almond Milk,Nutmeg, parmesan
62 CHILI CHEESE DOGS 498 35.6 32.2 10.55 6 Nitrate-free Hotdogs, keto Chili, Cheddar, Yellow Onion, Jalapeno,
Low-carb Hot Sauce
63 COCONUT VEGGIE STIR FRY WITH
CAULIFLOWER RICE		 292 44 9 21 15 Cauliflower, Brocolli, Squash, Olive oil, Onion, Ginger, garlic, coconut Milk, Liquid aminos, Apple Cider Vinegar, Salt, Pepper, coconut Flakes, Cilantro
64 CRISPY BOK CHOY AND TOFU STIR FRY 398.59 30.4 24.11 8.29 6.68 Tofu, Wercestershire Sauce, Olive Oil, Garlic, Apple Cider, Lemon, Bok Choy, Green Onion, Cilantro,Coconut Oil, Peanut Butter, Lime, Erythritol
65 CRUSTLESS BROCOLLI AND
CHEDDAR QUICHE		 318 17.5 21 18.5 13.5 Brocolli, Cheddar Cheese, Whipping Cream, Eggs, Salt, Pepper, Nutmeg
66 EASY VEGETARIAN PATTIES WITH
MARINARA SAUCE		 320 5 3 10 6 Egg, Almond Butter, Walnuts, Mozzarella, Parmesan, Onion, Almond Meal, Coconut Flour, Olive Oil,Basil, Marinara Sauce
67 FRIED TUNA PATTIES 395 18 31 5 2 Egg, Parmesan, Golden Flaxseed Meal, Prsley, Old Bay Seasoning,
Tuna, Onions, salt,Avocado Oil, Lemon
68 GRILLED SALMON WITH GREEK SALAD 588 41.7 43 10.3 7.8 Sea Salt, Black Pepper, Garlic, Smoked Paprika, Ghee, Olive Oil,
Lime juice, Lime zest, Salmon
69 GRILLED STEAK STRIPS 262 40 26 2 2 Steak, Salt and Pepper, Olive Oil, Onion, Garlic, Butter, Coconut Aminos
70 GYRO LETTUCE WRAPS 396 27.3 29 8.1 6 Ground Beef, Ground Lamb, Egg, yellow Onions, Garlic, Cumin, Oregano,
Salt, Black Pepper, Feta Cheese, Tomato, Tzatziki Sauce
71 KETO BEEF AND BROCOLLI 316 17 28 12 5 Beef Broth, Olive oil, Salt, Erythritol, Ginger Powder, Steak,
Coconut Oil, Brocolli, Garlic, Green Onions,Sesame seeds
72 KETO BEEF BURGER WITH
PARSNIP FRIES		 483.8 51.4 50.7 12.1 5 Beef, Blue Cheese,Salt, Pepper, Rosemary, Balsamin Vinegar,
Cheddar,Secret Sauce,Lettuce, Almond bread
73 KETO BEEF TACO SALAD 486 35 34 10 4 Beef, Sugar-Free Taco Seasoning, Water, Lettuce, Tomato, Avocado,
Sour Cream, Yellow Onions,Cilantro
74 KETO BOLOGNESE WITH ZOODLES 378.6 21.9 36.3 7.8 5.3 Ground Beef, Celery, Red Onion, Oregano, Olive Oil, Garlic, Tomotoes,
Beef Broth, Parmesan Cheese,Zoodles
75 KETO BUTTER PANEER 293 25 11 4 4 Paneer. Onions, Tomato Puree, Whipping Cream, Butter, Ginger Garlic Paste, Cumin,Turmeric,Kashmiri, Coriander, Garam Masala, Salt
76 KETO CHILI 387 24.6 33.5 11.4 7.9 Ground Beef, Sausage, Bell Pepper, Yellow Onion, Garlic, Tomatoes,
Chili Powder,Ground Cumin, water
77 KETO LAMB KOFTAS 351.7 30 18.9 0.5 0.5 Lamb, Cilantro, Ginger, Oregano, Olive Oi, Coriander, Cumin, Salt Pepper
78 KETO MEATBALLS 537 45 24.5 16.5 13.5 Olive Oil, Ground Beef, Sausage, Egg, Almond Flour, Italian Seasoning,
Salt, Pepper, Salt, Pepper, Garlic, Onion, Tomato Passata, Bassil
79 KETO PERSONAL MARGHERITA PIZZA 423 30.8 22.9 9.65 6.1 Pizza Dough: Cream Cheese, Eggs, Mozzarella Cheese, Almond Flour,
Baking Powder, sesame seeds.Margherita: : Tomatoes, Olive Oil,
Garlic, Pepper Flakes, Oregano, Onion, Basil
80 KETO PERSONAL PEPPERONI PIZZA 479 39 25 11 7.8 Pizza Dough: Cream Cheese, Eggs, Mozzarella Cheese, Almond Flour,
Baking Powder, sesame seeds. Sauce: Tomatoes, Olive Oil, Garlic,
Pepper Flakes, Oregano, Onion, Basil, Pepperoni
81 KETO PERSONAL VEGETARIAN PIZZA 479 25.4 33.2 14.85 9.65 Pizza Dough: Cream Cheese, Eggs, Mozzarella Cheese, Almond Flour,
Baking Powder, sesame seeds. Sauce: Pine Nuts, Basil Leaves,
Parmesan Cheese, Garlic, Lemon, Olive Oil, Mushroom
82 KETO VEGETARIAN PATTY
MEATBALLS		 492 42.6 24.5 13.5 11.1 Olive Oil, Vegetarian Patty, Sausage, Egg, Almond Flour, Italian
Seasoning, Salt, Pepper, Salt, Pepper,Garlic, Onion, Tomato Passata, Bassil
83 LOW CARB KETO LASAGNA 633 43 49 9 8 Cream Cheese, Mozarella Cheese, eggs, Onion, Ground Beef,
Keto Marinara Sauce,Ricotta Cheese
84 LOW CARB VEGAN VEGETARIAN
DINNER BOWL		 423 27 23 30 16 Tofu, Worcestershire Sauce, Garlic Powder, Almond Flour, Black Pepper, Almond Butter, Apple Cider,Hot Sauce, Coconut Milk, Erythritol, Salt
85 LOW-CARB CRAB CAKES WITH
CAULIFLOWER MASH		 331 26 29 5.4 3.05 Egg, Mayonaise, Onion, Old Bay Seasoning, Dijon Mustard, Parsley,
Lemon, Crabmeat, Flaxseed,Avocado Oil
86 MEAT BURRITOS 301 17.3 25 11.6 5.4 Meat / Chicken, Cauliflower Rice, Guacamole, Onion, Feta Cheese,
Jalapeños, Garlic, Cumin, Oregano,paprika
87 SALSA CHICKEN LETTUCE WRAP 280 11 32.4 5.4 5.4 Chicken, Salsa, Cream Cheese, Hot Sauce, Lettuce
88 SPICY CHICKEN PIZZA 628 39.1 54.5 14.2 3.7 Marinara Sauce, Mozzarella, Marinated Chicken, Mushroom
89 SUNNY SIDE UP BURGER 459 33.8 3.4 5 2.3 Ground Beef, Garlic Powder, Cheddar Cheese, Butter, Eggs,
Avocado, Tomato, Onion, Lettuce Leaves
90 TRI MUSHROOM PIZZA 679 50.7 38.13 18.8 7.53 White Sauce, Mozzarella Cheese, Button Mushroom, Shitake
Mushroom, Oyster Mushroom
91 TURNIP GRATIN 387 35 11 10 8 Yellow Onion, Turnip, Garlic, Chives, Butter, Whipping Cream, Cheddar Cheese,pepper
92 VEGAN KETO SPINACH AND KETO
LASAGNE		 284 19 18 0 8 Eggplant, Feta Cheese, Spinach, Parsley, Basil, Salt, Pepper, Nutmeg, Lemon Juice, Marinara Sauce,Parmesan
93 VEGAN VEGETARIAN KETO RED
COCONUT CURRY		 425 33 18 8 10 Brocolli, Spinach, Olive Oil, Onion, Garlic, Ginger, Salt, Worcestershire Sauce, Red Curry Paste, Cooking Cream
94 VEGETARIAN GYRO LETTUCE WRAPS 316 21.3 12 8.1 6 Vegetarian Patty, Egg, yellow Onions, Garlic, Cumin, Oregano, Salt,
Black Pepper, Feta Cheese,Tomato, Tzatziki Sauce
95 VEGETARIAN KETO BURRITOS 385 31.5 12.3 17.7 9.3 Vegan Flatbread, Red pepper, Yellow Pepper, Onion, Pumpkin,
Olive oil, Paprika, Oregano, Salt,Cauliflower,
Coconut Oil, Cheddar Cheese, Sour Cream, Lime, Black Pepper
96 VEGETARIAN KETO CLUB SALAD 387 35 11 10 8 Sour Cream, Mayonaisse, Garlic Powder, Onion Powder, Parsley, Full Cream Milk, Egg, Cheddar Cheese, Lettuce, Cherry Tomatoes, Cucumber, Mustard
97 VEGETARIAN PIZZA 178 15 7 12 3 Cream Cheese, Greek Yogurt, Brocolli, Tomatoes, Bell Peppers, Celery , Cauliflower, Mushrooms,Green Onions , Pizza Dough: Mozzarella, Cream Cheese, Almond Flour, Garlic Powder
98 VEGETARIAN THREE CHEESE QUICHE,
STUFFED PEPPERS		 245 16.3 17.84 11 5.97 Bell Peppers, Egg, Feta Cheese, Mozzarella, Parmesan, Garlic Powder, Parsley, Spinach
99 ZUCCHINI GRILLED CHEESE 300 23 20 4 4 Zucchini, Egg, Parmesan, Onions, Salt, Pepper, Olive Oil, Cheddar Cheese
100 ZUCCHINI ROLLATINI 315 17.5 21 18.5 13.5 Zucchini, Salt, Black Pepper, Marinara Sauce, Egg, Feta cheese,
Basil, Garlic, Mozzarella
101 VEGETARIAN SESAME TOFU
EGGPLANT		 292 24.5 11.21 12.2 6.33 Tofu, Cilantro, Apple Cider Vinegar, Sesame, Garlic, Eggplant.
Olive oil, Salt and Pepper,Coconut Aminos
102 VEGETARIAN MUSHROOM COBB
SALAD WITH VINAIGRETTE		 268 19 8 21 6 Olive Oil, Coconut Aminos, garlic, Tofu, Mushrooms, Lettuce,
Tomatoes, Avocado, Chives
103 THAI BUTTERNUT SQUASH SOUP 197 15 4 9 8 Olive oil, Onion, Garlic, Chicken Bone Broth, Coconut Milk,
Squash, Salt, Cilantro,Coconut Flakes
104 STRAWBERRY THUMBPRINT COOKIES 14 12.6 3.6 3.1 2.1 Cream Cheese, Almond Flour, Coconut Flour, Butter ,
Erythritol, VAnilla Extract, Strawberry, Lemon Juice, Chia Seeds
105 SPINACH AND ARTICHOKE
STUFFED MUSHROOMS		 170 11.7 10 6 4 Muchrooms, Unsalted Butter, Spinach, Artichoke Hearts,
Cream Cheese, Parmesan
106 SNICKERDOODLE CUP CAKE 140 12 6 12 2.3 Almond Flour, Coconut Flour, baking Powder, Erythritol,
Cream Cheese, Egg, Vanilla Extract, Sugar-Free Chocolate
107 SESAME ALMOND ZOODLE BOWL 238 16 8.43 11.9 7.13 Zucchini, Mushrooms, Brocolli Slaw, Olive oil,Butter, Coconut Aminos,
Garlic Powder,Erythritol, Almond
108 PIZZA CHIPS 80 6 5 2 2 Low Carb Pepperoni, Mozzarella cheese, Arrabbiata Sauce
109 PEANUT BUTTER BROWNIES 175 6 6 5 2 Almond Flour, Erythritol, Cocoa Powder, Baking Powder, Salt,
Cream Cheese, Butter, Egg, Vanilla Extract, Dugar-Free Chocolate, Peanut
110 PALEO KETO LOW CARB CHICKEN
NOODLE SOUP		 44 1 5 4 3 Chicken, Carrots, Celery, Onion, Salt, Squash
111 MINI CHEESECAKE 175 16 3.8 12.8 1.8 Almond Flour, Erythritol, Lemon, Melted Butter,
Cream Cheese, Egg, Vanilla Extract
112 LEMON SHORTBREAD COOKIES (2) 120 12 3 1.76 1.6 Almond Flour, Erhthritol, Butter, Lemon Extract
113 LEMON CHEESECAKE CUP 202 19 4.6 13.4 2.1 Almond Flour, Erythritol, Butter, Cream Cheese, Egg, Lemon,
Vanilla Extract
114 KETO ZOODLES 0 12 2.5 6.5 4.5 Zucchini, Unsalted Butter, Garlic, Salt, Pepper
115 KETO VEGAN FLATBREAD 66 3.3 3 7.3 2.6 Psyllium Husk, Coconut Flour, Water, Olive Oil, Baking Soda, Salt
116 KETO TOMATO SOUP 266 26 2 7 5 Almond, Feta Cheese, Onion, Garlic, Extra-Virgin Olive Oil
117 KETO TOMATO SOUP 266 26 2 7 5 Tomatoes, Onion, Garlic, Bone Broth, Heavy Cream, Butter,
Paprika, Basi
118 KETO PUMPKIN SOUP 123 9.8 8.1 4.9 Chicken Broth, Garlic, Ginger, Paprika, Salt, Pepper, Sour Cream
119 KETO PARSNIP FRIES 35 10 0 6 4 Parsnips, Coconut Oil, Salt, Pepper
120 KETO MUSHROOM TACO SALAD 320 5 3 10 6 Olive Oil, Tofu, Mushrooms, Garlic, Ginger, Apple cider Vinegar,
Coconut Aminos
121 KETO GRILLED ASPARAGUS WITH
PARMESAN		 373 4 2 4 2 Asparagus, Olive Oil, Salt, Pepper, Parmesan
122 KETO GARLIC BREAD 87 7 3 2 1 Cream Cheese, Eggs, Almond Flour, Coconut Flour, Psyllium Husk,
Garlic, Butter
123 KETO FALAFEL 234 16 12 12 8 Egg, Garlic, Cumin, Coriander, Lemon Juice, Almond Flour, Salt,
Coconut Flour
124 KETO CHEESE CHIPS 231 19 13 0 2 Cheddar Cheese, Paprika
125 KETO CAULIFLOWER MASH 59 1 5 2 1 Cauliflower, Cream Cheese, Butter, Heavy Cream, Garlic Powder
126 KETO BROCOLLI CHEESE SOUP 229 20.8 8.5 2.75 2.75 Brocolli, Butter, Cheddar Cheese, Onion, Celery,
Whipping Cream, Salt, Pepper, Xanthan Gum
127 GRILLED BROCOLLI 133 1 14 3.6 2.5 Broccoli, Olive Oil, Salt, Pepper, Galic, Red Pepper Flakes
128 GREEK SALAD 226 20 5 6 4 Cucumber, Red Pepper, Green Pepper, Onion, Feta Cheese, Olives,
Olive oil, Oregano, Salt and Pepper
129 GARDEN SALAD 81 6 2.3 6 3.5 Cauliflower, unsalted Butter, garlic, Salt, Pepper
130 FRIED MOZZARELLA STICKS 185 14.4 11.4 3.4 2.2 Egg, Parmesan Cheese, Flaxseed, Italian Seasoning, Garlic, Mozzarella,
Coconut Oil, No-Sugar Marinara
131 EGG DROP SOUP 255 22.4 10.8 3.7 2.9 Chicken, Ginger, Garlic, Coconut Aminos, Mushrooms,
Egg, Spring Onion, Coriander, Olive Oil,
132 CREAMED SPINACH 172 14 7 4 2.5 Spinach, Unsalted Butter, Onion, Garlic, Almond Flour, Low-Fat Milk, Nutmeg, Chili Pepper,Salt,Parmesan
133 COLESLAW 51 3 1 6 4 Green and Red Cabbage, Carrots, Mayonaise, Apple Cider Vinegar,
Erythritol, Salt, Pepper
134 CINNAMON DOUGHNUT HOLES 148 13 4 8 2 Almond Flour, Erythritol, Egg, Butter, Baking Powder,
Cinnamon, Sugar-Free Chocolate
135 CHOCOLATE FUDGE BROWNIE 96 8.6 2.7 8 1.7 Almond Flour, Erythritol, Cocoa Powder, Baking Powder, Salt,
Cream Cheese, Butter, Egg, Vanilla Extract, Dugar-Free Chocolate
136 CHOCOLATE CHEESECAKE CUP 150 14 4 2 2 Almond Flour, Erythritol, Butter, Cream Cheese, Egg, Lemon,
Vanilla Extract,Sugar-Free Chocolates
137 CHOCO CHIP COOKIES 110 10 3 7.3 2.6 Almond Flour, Erythritol, Baking Powder, Unsweetend Almond Milk,
Butter, Egg, Vanilla Extract, Sugar-Free Chocolate
138 CHICKEN CREAMY SOUP 170 14 5.5 5.5 5 Chicken, Apple Cider Vinegar, Pumpkin, Lime, Ginger, Zuchinni,
Parsley, Cilantro, salt, Chili Flakes,Pepper
139 BROCOLLI AND CHEESE FRITTERS 312 33.4 18.28 11.34 7.56 Almond Flour, Bread Crumbs, Brocolli, Mozzarella, Egg, Baking Powder,
Salt and Pepper, Mayonaisse,Lemon Juice
140 ARUGULA SALAD 192.1 1 2 3 3.2 Tomato, Lettuce, Olive Oil, Avocado, Lemon, Cucumber,
salt and Pepper
141 PEANUT BUTTER COOKIES 90 7 4 2 1 Erythritol, Vanilla Extract, Unsweetend Salted Peanut Butter, Eggs
142 LEMON THUMBPRINT COOKIES 87.3 8.3 2.3 1.2 0.9 Cream Cheese, Butter, Erythritol, Almond Flour, Coconut Flour,
Vanilla Extract, Blueberries, Lemon Juice,Lemon Zest
143 BLUEBERRY THUMBPRINT COOKIES 162.6 12.2 7.2 8.2 6.8 Cream Cheese, Almond Flour, Coconut Flour, Butter , Erythritol,
Vanilla Extract, Blueberry, Lemon Juice, Chia Seeds
144 KETO CHOCO MACAROONS 128 12 2 4 2.3 Coconut, Coconut Milk, Sugar free Chocolate Chips, Eggs,
Erythritol, Cocoa Powder,Coconut Oil
145 ALEJANDRO SALAD 62.6 3.5 1 3.25 2 Cherry Tomatoes, Cucumber, Onion, Red, Yellow, Green Bell Pepper,
Lemon Juice, Olive Oil
146 KETO ALMOND CRUMBLE 148 12 4.6 6 3 Butter, Cream cheese, Erythritol, Egg, Vanilla, Unsweetened,
Almond Milk, Almond Flour, Coconut Flour,Baking Powder, Cinnamon
147 ARUGULA SALAD 138 12 4 4.5 2 Arugula, Baby Spinach, Feta Cheese, Tomato, Olive oil dressing
148 KETO CHOCOLATE MUFFIN 301 26 4.6 6 3 Almond Flour, Erythritol, Unsweetened Cocoa Pwder, Baking
Powder, Vanilla Extract, Egg, Heavy Cream, Butter, Sugar Free Chocolate
149 KETO PECAN MARZIPAN 100 4.1 9.7 3.9 2.5 Almond flour, Erythritol, Rosewater, Almond Extract, Sugar free chocolate,
Coconut oil, Pecan
150 KETO BAKLAVA 150 13 4.87 5.7 1.7 Almond flour, Erythritol, Rosewater, Almond Extract, Sugar free chocolate,
Coconut oil, Pecan
151 KETO KUNAFA 193.62 18.4 0.62 0.62 Almond flour, Erythritol, Rosewater, Almond Extract, Sugar free chocolate,
Coconut oil, Pecan
152 STRAWBERRY DOUGHNUT HOLES 80 6.8 2.3 4.2 1.9 Almond Flour, Erythritol, Eggs, Butter, Baking Powder, Strawberry,
Lemon Juice, Chia Seeds
153 BLUEBERRY DOUGHNUT HOLES 88 6.6 2.1 4.7 2.2 Almond Flour, Erythritol, Eggs, Butter, Baking Powder, Blueberry,
Lemon Juice, Chia Seeds
154 KETO PECAN TART 124 11.2 3.1 6.6 2.2 Almond Flour, Erythritol, Egg, Butter, Cream Cheese, Pecan,
Vanilla Extract, Heavy Cream
155 LEMON BARS 74 6 3 17 1 Almond Flour, Erythritol , Salt, Butter, Vanilla extract, Lemon Juice, Egg,
156 NO BAKE STRAWBERRY CHEESECAKE 190 19.5 2.5 2.5 4 Almond Flour, Erythritol , Coconut Oil, vanilla Extract, Salt,
Sour Cream, Strawberry, lemon Juice,Xanthan Gum
157 NO BAKE BLUEBERRY CHEESECAKE 118 10 2 4 3 Almond Flour, Erythritol , Coconut Oil, vanilla Extract, Salt,
Sour Cream, Blueberry, lemon Juice,Xanthan Gum
158 NO BAKE CHOCOLATE CHEESECAKE 238 23 6 10 5 Almond Flour, cocoa powder, Erythritol, Butter, Cream Cheese,
Unsweetend Chocolate
159 KETO PECAN SNOWBALLS 133 7.1 9.4 2.9 1.9 Almond Flour, Chopped Pecans, Erythritol, Butter, Vanilla Extract,
Powder Erythritol

Keto Diet: Fast weight loss experience with intermittent fasting

Keto Diet: Fast weight loss experience with intermittent fasting

by | Sep 24, 2020 | Easy Weight Loss Tips in Malayalam

Keto Diet with intermittent fasting: Fast weight loss experience

Narayanan reduces 14 kg weight within 2 months: LCHF Keto diet with intermittent fasting for easy weight loss tips

I started my Keto diet on the 12th of June. The first week was a normal diet where I was supposed to cut down my food intake to half of what I normally eat in a day. The result was a reduction of 1kg within a week. From the next week, the real Keto diet began. There are lots of restrictions in this diet and being a vegetarian (eggetarian), it is even tougher. However, I think for a non-vegetarian, it might turn out much easier. My plan was to go on this diet for a maximum of 2 months. I shall give the details of the allowed food items in my next message. After a week of the diet, I was able to reduce 3.5 kg!! The drastic reduction was because of the loss of the excess water content in my body. The diet was continued with a 12-hour eating window and 12-hour fasting; which I found fairly very easy. I saw a reduction of another 1.7 kg by July 4th. I started my next stage of Intermittent Fasting (16:8) – which meant that my eating window was only for 8 hours and my fasting was for 16 hours. However, during the fasting period, I was allowed to have lime juice, black tea, and black coffee(no sugar). I skipped my breakfast and hence my first meal was at 1.00 pm and my last meal was at 8.00 pm. This brought out a reduction of 1.05kg in a week. I continued the same fasting window for one more week and my weight was reduced by 1.3kg.

The next stage was a bit more strict; a fasting period of 19 hours. My first meal was at 3 pm and the last meal was at around 7.30-8.00 pm. As this 19hrs fasting is not allowed daily, I chose to have lunch at 1.00 pm on a few days. This continued for 4 weeks till the end of my diet where I was able to reduce almost 1.5 kg per week. Twice a week, I also followed 24-hour fasting (also known as water fasting) – where I had just one meal a day. It felt tiring in the beginning, but I was able to keep up with the intake of water and lemon juice. I ended my diet on the 15th of August and my weight was 69 kg. I was able to reduce 14kg in 2 months. Once the keto diet came to an end, slowly started a balanced diet and gave lots of inputs as to how can I retain my weight without gaining much. Now after a couple of months of stopping keto, my weight is still not increased due to the strict balanced diet and equally regular exercise which is very much important. Thanks to Binshin Health Tips for your valuable thoughts and guidance.

Keto Diet Recipes: Appam and Liver Roast curry in Malayalam

Keto Diet Recipes: Appam and Liver Roast curry in Malayalam

by | Sep 24, 2020 | Keto Diet Recipes in Malayalam

LCHF Keto diet Appam recipes in Malayalam

കീറ്റോ അപ്പവും ചിക്കൻ ലിവർ റോസ്റ്റും

ലിവർ റോസ്റ്റിന് ആവശ്യമുള്ള സാധനങ്ങൾ

വെളിച്ചെണ്ണ- മൂന്ന് ടേബിൾ സ്പൂൺ

സബോള- മീഡിയം ഒന്ന്

പച്ചമുളക് – 4- 5അല്ലെങ്കിൽ എരിവിനനുസരിച്

തക്കാളി-1

മഞ്ഞൾപൊടി- 1 ടീസ്പൂൺ

മുളകുപൊടി – 1  ടീസ്പൂൺ

മല്ലിപ്പൊടി – 1 ടീസ്പൂൺ

ഇഞ്ചി-വെളുത്തുള്ളി പേസ്റ്റ് – 1 ടീസ്പൂൺ

കുരുമുളകുപൊടി -1 ടീസ്പൂൺ

ഉപ്പ് ആവശ്യത്തിന്

ചിക്കൻ ലിവർ – 300 ഗ്രാം

ഗരം മസാല – 1/ 4 ടീസ്പൂൺ

കറിവേപ്പില ആവശ്യത്തിന്

നമ്മൾ സാധാരണ ചിക്കൻലിവർ റോസ്റ്റ് ഉണ്ടാകുന്നത് പോലെത്തന്നെയാണ് കീറ്റോയിലും ചെയ്യുന്നത്. സബോളയുടെ അളവ് കൂടാതെ നോക്കണം. പാചകത്തിനുപയോഗിക്കുന്ന എണ്ണ വെളിച്ചെണ്ണ ആയിരിക്കണം.

Serving size -100 g

Protein – 17.7 g

Fat – 18.5 g

Carbs – 5.1 g

അപ്പത്തിന്

മുട്ട -1

ബദാം-10

പനീർ-10 cubes

ചിരകിയ തേങ്ങ -3 ടേബിൾ സ്പൂൺ

വെള്ളം ആവശ്യത്തിന്

മുകളിൽകൊടുത്ത ingredients എല്ലാം മിക്സിയിൽ നന്നായി അരച്ചതിനു ശേഷം ആവശ്യത്തിന് ഇന്തുപ്പും 1/ 4 ടീസ്പൂൺ ബേക്കിംഗ് പൗഡറും ചേർത്ത് ഇളക്കി 10 മിനിറ്റ് വെയ്ക്കുക. അതിനു ശേഷം അപ്പച്ചട്ടിയിൽ ചുട്ടെടുക്കാവുന്നതാണ്.

Serving Size – 1 Appam

Protein – 9.3 g

Fat – 13.1 g

Carbs – 1.5 g

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