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.

RECIPESCalorieFat
gram		Protein
gram		Total CarbsNet carbsINGREDIENTS
1KETO ALMOND BREAD FRENCH
TOAST		23923753Almond Flour, Coconut Flour, Baking Powder, Egg, Olive oil, Cinnamon,
Unsweetened Almond Milk,Salt, Butter
2WAFFLE BREAKFAST SANDWICHES3933123.58.53.5Almond Flour, Coconut Flour, Baking Powder, Salt, Vanilla Extract
3CHOCOLATE CHIP WAFFLE3983123146.3Almond Flour, Coconut Flour, Eggs, Erythritol,
Unsweetened Chocolate Chips
4BLUEBERRY BAGELS WITH
CREAM CHEESE		3723312206Almond Flour, Coconut Flour, Erythritol, Salt, Unsalted Butter,
Avocado Oil, Blueberry
5KETO BUTTERED CHICKEN WITH
CAULIFLOWER RICE		50627.53212.56.6Avocado Oil, Boneless Chicken, Red and Green Bell Pepper,
Coconut Milk, Fish Sauce, Red Curry Paste, Erythritol,
basil Leaves, Cauliflower
6KETO CHICKEN KEBABS WITH
GARLIC MAYO AIOLI		42122.54632.6Boneless Chicken, Five Spice Powder, Vinegar, Avocado Oil, Sesame Oil, Gluten Free Soy Sauce, Red Bell Pepper, Lime, Beef Bacon
7BROCCOLI, BEEF BACON, AND
CHEESE EGG MUFFINS		30721.7244.32.6Broccoli, Beef Bacon, Eggs, Salt, black Pepper, Cheddar,
Hot Sauce (optional)
8EGGS BENEDICT WITH BEEF BACON
GUACAMOLE ON BURGER BUNS		44636.63212.154.3Burger Bun, Bacon, Avocado, Eggs, Hollandaise, Salt, Pepper, Chives
9MINI CHEESE LOAF17013.86.42.81.3Butter, Coconut Flour, Baking Powder, Salt and Pepper,
Chilli, Egg, Spring Onion, Grated Cheese, Pepperoni Stick,pumpkin Seeds
10CHICKEN AND BROCCOLI ALFREDO
BOWL		42226.23197Butter, Onions, Garlic, Mushrooms, Chicken, Broccoli, Keto Alfredo Sauce,
Parmesan Cheese, Parsley
11KETO VEGETARIAN BREAKFAST PIZZA4543122268.8Cauliflower, Coconut flour, Salt, Eggs, Psyllium Husk,
Salmon, Avocado, Herbs,Spinach, Olive oil
12CREAMY KETO CHIA PUDDING253.519.47.8152.55Chia Seeds, Almond Milk, Coconut Yoghurt, Dark Chocolate
13CHIA PUDDING WITH BLUEBERRIES28822.4818.95.4Chia Seeds, Coconut Milk, Unsweetened Almond Milk, Cinnamon,
Sugar Free Vanilla Extract,Erythritol, Blueberries
14KETO CASHEW CHICKEN WITH
CAULIFLOWER MASH		56947.325.8139.5Chicken Breast, Sea Salt, Pepper, Baking Soda, Avocado Oil,
Cauliflower, Ginger,Cashews, Onions
15CHICKEN CORDON BLEU + ASPARAGUS
WITH PARMESAN		426232418.37.3Chicken Breast, Swiss Cheese, Beef Bacon, Unsalted Butter, Parsley, Parmesan, Garlic, Salt, Black Pepper gas
16KETO CHICKEN TENDERS W/
CAULIFLOWER MASH		48535.333.1136.5Chicken Tenderlions, Egg, Almond Flour, Parmesan, Salt, Pepper, Chili Powder
17LEMON PEPPER CHICKEN WINGS150186333Chicken wings, Olive Oil, Lemon Pepper Seasonning
18CHICKEN BURRITO BOWL5314027.217.68Chicken, Cauliflower Rice, Guacamole, Onion, Feta Cheese, Jalapeños,
Garlic,Cumin, Oregano, Paprika
19KETO CHICKEN BOX236189115Chicken, Lettuce, Guacamole, Onion, Feta Cheese, Jalapeños, Garlic, Cumin,
Oregano, Paprika
20BACON AND RANCH CHICKEN SALAD39735.3181.34Chicken, Mayonaise, Ranch Dressing. Celery, Salt, Pepper, Lettuce, Parsley
21BACON-WRAPPED CHEESY CHICKEN35719471.81.2Chiken Breast, Salt and Pepper, Keto Honey Mustard, Muchrooms,
Cheddar, Bacon, Parsley
22COCONUT FLOUR CREPES1088.94.62.51.4Cream Cheese, Egg, Parmesan, Coconut Flour, Erythritol
23KETO BAGEL WITH CREAM
CHEESE & EGG SCRAMBLE		3003123128Cream Cheese, Eggs, Mozzarella Cheese, Almond Flour,
Baking Powder, sesame seeds
24CLOUD BREAD WITH CREAM
CHEESE AND BACON		284241163.08Egg, Avocado, Beef Bacon, Cream of Tartar, Cream Cheese,
Italian Seasoning, Salt,Garlic Powder
25KETO MUSHROOM OMELETTE2502111.53.32.6Egg, Butter, Cheese, Onion, Mushroom, Salt and Pepper
26CLOUD BREAD WITH CREAM CHEESE163135.61.41.4Egg, Cream Cheese, Baking powder, Salt
27CLOUD BREAD SANDWICH WITH
CREAM CHEESE AND BACON		284241163Egg, Cream Cheese, Baking powder, Salt, Avocado, Beef Bacon,
Mayonaise
28KETO CHICKEN SANDWICH3252712125Egg, Cream Cheese, Cream Of Tartat, Salt, Garlic Powder, Myonnaise, Sriracha,
Chicken Breast, Pepper, jack Cheese, Tomato, Avocado
29CHILI EGG SCRAMBLE44337.535.47.64.3Egg, Unsalted Butter, Keto Chili, Salt, Pepper, Avocado, Cheddar,
Sour Cream, Green Onion
30LOW CARB CINNAMON CREPES419381433Eggs, Cream Cheese, Butter, Erythritol, Cinnamon
31KETO CREAM CHEESE PANCAKES4874021126Eggs, Cream Cheese, Vanilla Extract, Almont Flour, Erythritol, baking Powder, Salted Butter,
Sugar-free syrup
32INSIDE OUT BURRITO366253044Eggs, Cream, Turkey, Beef Bacon, Cheddar Cheese
33KETO BREAKFAST PARFAIT3352911105Greek Yogurt, Cream, Vanilla, Dark Chocolate, Strawberry Blueberries
34GRILLED CHICKEN WITH GREEK SALAD45136.828.18.55Grilled Chicken, Lettuce, Cucmber, Tomatoes, Feta Cheese, Olives, Onions,
Oregano, Olive Oil, Garlic, Dill
35VEGAN KETO BREAKFAST CASSEROLE621523365Leek, Olives, Egg, Heavy Whipping Cream, Cheese, Onion Powder,
Cherry Tomatoes, Parmesan, Salt, Pepper
36EGGS BENEDICT28624.612.94.152.3Mug Biscuit, Bacon, Avocado, Eggs, Hollandaise, Salt, Pepper, Chives
37KETO BREAKFAST QUICHE40233.919.43.83Olive OIl, Brocolli, Parsley, Egg, Parmesan Cheese, Salt, Pepper,
Whipping Cream, Avocado, Hot Sauce
38RED CURRY CHICKEN42527.33212.56.6Olive oil, chicken, bell pepper, coconut milk, red curry paste, erythritol, basil leaves
39SHAKSHUKA16712975Olive Oil, Onion, Bell Pepper, Garlic, Cumin, Paprika, Tomatoes, Salt,
Pepper,Egg, Feta Cheese, Cilantro
40CREAMY PARMESAN CHICKEN WITH
CAULIFLOWER RICE		412.32735.395.5Onions, Garlic, Chicken, Spinach, Alfredo Suace: Cream Cheese, Heavy Cream, Parmesan,
Oregano
41GRILLED CHICKEN AND BACON
RANCH KABOBS		421224632.6Ranch Dressing, Italian Seasoning, Garlic Powder, Chicken, Bacon, Mushroom
42KETO GRILLED CAJUN CHICKEN38022.338.585.1Salt, Garlic Powder, Onion Powder, Erythritol, Paprika, Oregano, Cayenne
43MUSHROOM COBB SALAD WITH
VINAIGRETTE		35126.322.325.823.02Spring Mix, Bacon, Chicken, Egg, Avocado, Green Onion, Feta Cheese, Cherry Tomatoes, Olive oil, Apple Cider Vinegar, Dijon Mustard, Erythritol, Salt andPepper
44SQUASH HASH BROWNS998.90.55.64.4Squash, Salt, Olive Oil
45EASY CURRIED TOFU SCRAMBLE WITH
BAGEL		27951196Tofu, Olive Oil, Onion, Pepper, Mushroom, Spinach, Arugula,
Greens, Curry Powder, Garlic, Cumin, Coriander, paprika, Salt
46BACON, MUSHROOM EGG SCRAMBLE3812829.521.5Unsalted Butter, Eggs, Goat Cheese, Bacon.
Basil Leaves, Salt, Pepper
47SAUSAGE, EGG, AND CHEESE
BREAKFAST BAKE		3943321.82.62.6Unsalted Butter, Yellow Onions, Sausage, Garlic, Salt, Ground Black Pepper,
Cheddar Cheese
48KETO PORRIDGE374331194Unsweetened Coconut, Coconut Flour, Almond Milk,
Cinammon, Vanilla
49KETO CHICKEN FAJITA42829.32215.38.6Vegan Flat Bread, Chilli Powder, Cumin, Garlic Powder, Onion,
Paprika, Salt and Pepper, Olive oil,Butter, Lime, Dijon Mustard, Chicken,
Bell pepper, Avocado, Cauliflower Rice
50LOW CARB KETO OATMEAL374349.2512.373.27Walnuts, Pecans, Sunflower Seeds, Coconut Flakes,
Unsweetened Almond Milk, Chia Seeds, Stevia, Cinnamon
51ADOBO CHICKEN & GRILLED
BOKCHOY		3821941136Chiken, Apple Cider Vinegar, Coconut Aminos, garlic, Pepper,
Olive Oil, Bok choy, Cauliflower rice,Green Onion, Sesame Seeds
52AVOCADO ARUGULA TOMATO SALAD322.843.2633.610.8Cherry Tomatoes, Arugula, Avocado, Onion, Basil, Apple Cider Vinegar, Olive oil,
Pink Sea Salt, Pepper
53BAKED PARMESAN CRUSTED SALMON47733.338.57.253.8Asparagus, Coconut Oil, Garlic Powder, Parmesan Cheese, Mayonnaise,
Salmon Fillets, Dill, Lemon, Brocolli
54BEEF BRISKET WITH BUNS616365910.63.3Beef Brisket, Garlic powder, Onion Powder, Paprika, Salt, Pepper,
Avocado Oil, Beef Bone Broth,Burger Bun, Tzatziki Sauce
55BEEF BRISKET WITH TZATZIKI SAUCE45624502.61.3Beef Brisket, Garlic powder, Onion Powder, Paprika, Salt, Pepper,
Avocado Oil, Beef Bone Broth
56BUNLESS PHILLY CHEESE STEAKS357133621.5Unsalted Butter,Mushrooms, Onions, Green, Bellpapers, Garlic,
Roast Beef, Provolone Cheese, Salt,Pepper
57CAULIFLOWER MAC AND CHEESE295.525.410.63155.47Cauliflower, Whipping Cream, Cream Cheese, Cheddar Cheese, Mustard, Turmeric,
Garlic Powder
58CAULIFLOWER TOFU TACOS16616172211Cauliflower, Mushrooms, Bell Pepper, Olive Oil, Chilli Powder, Cumin, Onion Powder, Garlic Powder,Paprika, Salt, Pepper, Tomato Paste, Worcestershire Sauce
59CHEESE SHELL TACOS38924.7283.22.6Cheddar Cheese, Ground Beef, Sugar-Free Taco Seasoning, Water,
Lettuce, Tomato, Sour Cream,Yellow Onions, Cilantro
60CHEESY LOADED CAULIFLOWER231181074Cauliflower, Butter, Sour Cream, Heavy Cream, Garlic, Cheddar Cheese, Onions
61CHILE LIME COD WITH CREAMED
SPINACH		3871944115.5Cod, Egg, Coconut Flour, Lime, Pepper, Cayenne pepper, Salt, Garlic Powder, spinach,almond Milk,Nutmeg, parmesan
62CHILI CHEESE DOGS49835.632.210.556Nitrate-free Hotdogs, keto Chili, Cheddar, Yellow Onion, Jalapeno,
Low-carb Hot Sauce
63COCONUT VEGGIE STIR FRY WITH
CAULIFLOWER RICE		2924492115Cauliflower, Brocolli, Squash, Olive oil, Onion, Ginger, garlic, coconut Milk, Liquid aminos, Apple Cider Vinegar, Salt, Pepper, coconut Flakes, Cilantro
64CRISPY BOK CHOY AND TOFU STIR FRY398.5930.424.118.296.68Tofu, Wercestershire Sauce, Olive Oil, Garlic, Apple Cider, Lemon, Bok Choy, Green Onion, Cilantro,Coconut Oil, Peanut Butter, Lime, Erythritol
65CRUSTLESS BROCOLLI AND
CHEDDAR QUICHE		31817.52118.513.5Brocolli, Cheddar Cheese, Whipping Cream, Eggs, Salt, Pepper, Nutmeg
66EASY VEGETARIAN PATTIES WITH
MARINARA SAUCE		32053106Egg, Almond Butter, Walnuts, Mozzarella, Parmesan, Onion, Almond Meal, Coconut Flour, Olive Oil,Basil, Marinara Sauce
67FRIED TUNA PATTIES395183152Egg, Parmesan, Golden Flaxseed Meal, Prsley, Old Bay Seasoning,
Tuna, Onions, salt,Avocado Oil, Lemon
68GRILLED SALMON WITH GREEK SALAD58841.74310.37.8Sea Salt, Black Pepper, Garlic, Smoked Paprika, Ghee, Olive Oil,
Lime juice, Lime zest, Salmon
69GRILLED STEAK STRIPS262402622Steak, Salt and Pepper, Olive Oil, Onion, Garlic, Butter, Coconut Aminos
70GYRO LETTUCE WRAPS39627.3298.16Ground Beef, Ground Lamb, Egg, yellow Onions, Garlic, Cumin, Oregano,
Salt, Black Pepper, Feta Cheese, Tomato, Tzatziki Sauce
71KETO BEEF AND BROCOLLI3161728125Beef Broth, Olive oil, Salt, Erythritol, Ginger Powder, Steak,
Coconut Oil, Brocolli, Garlic, Green Onions,Sesame seeds
72KETO BEEF BURGER WITH
PARSNIP FRIES		483.851.450.712.15Beef, Blue Cheese,Salt, Pepper, Rosemary, Balsamin Vinegar,
Cheddar,Secret Sauce,Lettuce, Almond bread
73KETO BEEF TACO SALAD4863534104Beef, Sugar-Free Taco Seasoning, Water, Lettuce, Tomato, Avocado,
Sour Cream, Yellow Onions,Cilantro
74KETO BOLOGNESE WITH ZOODLES378.621.936.37.85.3Ground Beef, Celery, Red Onion, Oregano, Olive Oil, Garlic, Tomotoes,
Beef Broth, Parmesan Cheese,Zoodles
75KETO BUTTER PANEER293251144Paneer. Onions, Tomato Puree, Whipping Cream, Butter, Ginger Garlic Paste, Cumin,Turmeric,Kashmiri, Coriander, Garam Masala, Salt
76KETO CHILI38724.633.511.47.9Ground Beef, Sausage, Bell Pepper, Yellow Onion, Garlic, Tomatoes,
Chili Powder,Ground Cumin, water
77KETO LAMB KOFTAS351.73018.90.50.5Lamb, Cilantro, Ginger, Oregano, Olive Oi, Coriander, Cumin, Salt Pepper
78KETO MEATBALLS5374524.516.513.5Olive Oil, Ground Beef, Sausage, Egg, Almond Flour, Italian Seasoning,
Salt, Pepper, Salt, Pepper, Garlic, Onion, Tomato Passata, Bassil
79KETO PERSONAL MARGHERITA PIZZA42330.822.99.656.1Pizza Dough: Cream Cheese, Eggs, Mozzarella Cheese, Almond Flour,
Baking Powder, sesame seeds.Margherita: : Tomatoes, Olive Oil,
Garlic, Pepper Flakes, Oregano, Onion, Basil
80KETO PERSONAL PEPPERONI PIZZA4793925117.8Pizza Dough: Cream Cheese, Eggs, Mozzarella Cheese, Almond Flour,
Baking Powder, sesame seeds. Sauce: Tomatoes, Olive Oil, Garlic,
Pepper Flakes, Oregano, Onion, Basil, Pepperoni
81KETO PERSONAL VEGETARIAN PIZZA47925.433.214.859.65Pizza Dough: Cream Cheese, Eggs, Mozzarella Cheese, Almond Flour,
Baking Powder, sesame seeds. Sauce: Pine Nuts, Basil Leaves,
Parmesan Cheese, Garlic, Lemon, Olive Oil, Mushroom
82KETO VEGETARIAN PATTY
MEATBALLS		49242.624.513.511.1Olive Oil, Vegetarian Patty, Sausage, Egg, Almond Flour, Italian
Seasoning, Salt, Pepper, Salt, Pepper,Garlic, Onion, Tomato Passata, Bassil
83LOW CARB KETO LASAGNA633434998Cream Cheese, Mozarella Cheese, eggs, Onion, Ground Beef,
Keto Marinara Sauce,Ricotta Cheese
84LOW CARB VEGAN VEGETARIAN
DINNER BOWL		42327233016Tofu, Worcestershire Sauce, Garlic Powder, Almond Flour, Black Pepper, Almond Butter, Apple Cider,Hot Sauce, Coconut Milk, Erythritol, Salt
85LOW-CARB CRAB CAKES WITH
CAULIFLOWER MASH		33126295.43.05Egg, Mayonaise, Onion, Old Bay Seasoning, Dijon Mustard, Parsley,
Lemon, Crabmeat, Flaxseed,Avocado Oil
86MEAT BURRITOS30117.32511.65.4Meat / Chicken, Cauliflower Rice, Guacamole, Onion, Feta Cheese,
Jalapeños, Garlic, Cumin, Oregano,paprika
87SALSA CHICKEN LETTUCE WRAP2801132.45.45.4Chicken, Salsa, Cream Cheese, Hot Sauce, Lettuce
88SPICY CHICKEN PIZZA62839.154.514.23.7Marinara Sauce, Mozzarella, Marinated Chicken, Mushroom
89SUNNY SIDE UP BURGER45933.83.452.3Ground Beef, Garlic Powder, Cheddar Cheese, Butter, Eggs,
Avocado, Tomato, Onion, Lettuce Leaves
90TRI MUSHROOM PIZZA67950.738.1318.87.53White Sauce, Mozzarella Cheese, Button Mushroom, Shitake
Mushroom, Oyster Mushroom
91TURNIP GRATIN3873511108Yellow Onion, Turnip, Garlic, Chives, Butter, Whipping Cream, Cheddar Cheese,pepper
92VEGAN KETO SPINACH AND KETO
LASAGNE		284191808Eggplant, Feta Cheese, Spinach, Parsley, Basil, Salt, Pepper, Nutmeg, Lemon Juice, Marinara Sauce,Parmesan
93VEGAN VEGETARIAN KETO RED
COCONUT CURRY		4253318810Brocolli, Spinach, Olive Oil, Onion, Garlic, Ginger, Salt, Worcestershire Sauce, Red Curry Paste, Cooking Cream
94VEGETARIAN GYRO LETTUCE WRAPS31621.3128.16Vegetarian Patty, Egg, yellow Onions, Garlic, Cumin, Oregano, Salt,
Black Pepper, Feta Cheese,Tomato, Tzatziki Sauce
95VEGETARIAN KETO BURRITOS38531.512.317.79.3Vegan Flatbread, Red pepper, Yellow Pepper, Onion, Pumpkin,
Olive oil, Paprika, Oregano, Salt,Cauliflower,
Coconut Oil, Cheddar Cheese, Sour Cream, Lime, Black Pepper
96VEGETARIAN KETO CLUB SALAD3873511108Sour Cream, Mayonaisse, Garlic Powder, Onion Powder, Parsley, Full Cream Milk, Egg, Cheddar Cheese, Lettuce, Cherry Tomatoes, Cucumber, Mustard
97VEGETARIAN PIZZA178157123Cream Cheese, Greek Yogurt, Brocolli, Tomatoes, Bell Peppers, Celery , Cauliflower, Mushrooms,Green Onions , Pizza Dough: Mozzarella, Cream Cheese, Almond Flour, Garlic Powder
98VEGETARIAN THREE CHEESE QUICHE,
STUFFED PEPPERS		24516.317.84115.97Bell Peppers, Egg, Feta Cheese, Mozzarella, Parmesan, Garlic Powder, Parsley, Spinach
99ZUCCHINI GRILLED CHEESE300232044Zucchini, Egg, Parmesan, Onions, Salt, Pepper, Olive Oil, Cheddar Cheese
100ZUCCHINI ROLLATINI31517.52118.513.5Zucchini, Salt, Black Pepper, Marinara Sauce, Egg, Feta cheese,
Basil, Garlic, Mozzarella
101VEGETARIAN SESAME TOFU
EGGPLANT		29224.511.2112.26.33Tofu, Cilantro, Apple Cider Vinegar, Sesame, Garlic, Eggplant.
Olive oil, Salt and Pepper,Coconut Aminos
102VEGETARIAN MUSHROOM COBB
SALAD WITH VINAIGRETTE		268198216Olive Oil, Coconut Aminos, garlic, Tofu, Mushrooms, Lettuce,
Tomatoes, Avocado, Chives
103THAI BUTTERNUT SQUASH SOUP19715498Olive oil, Onion, Garlic, Chicken Bone Broth, Coconut Milk,
Squash, Salt, Cilantro,Coconut Flakes
104STRAWBERRY THUMBPRINT COOKIES1412.63.63.12.1Cream Cheese, Almond Flour, Coconut Flour, Butter ,
Erythritol, VAnilla Extract, Strawberry, Lemon Juice, Chia Seeds
105SPINACH AND ARTICHOKE
STUFFED MUSHROOMS		17011.71064Muchrooms, Unsalted Butter, Spinach, Artichoke Hearts,
Cream Cheese, Parmesan
106SNICKERDOODLE CUP CAKE140126122.3Almond Flour, Coconut Flour, baking Powder, Erythritol,
Cream Cheese, Egg, Vanilla Extract, Sugar-Free Chocolate
107SESAME ALMOND ZOODLE BOWL238168.4311.97.13Zucchini, Mushrooms, Brocolli Slaw, Olive oil,Butter, Coconut Aminos,
Garlic Powder,Erythritol, Almond
108PIZZA CHIPS806522Low Carb Pepperoni, Mozzarella cheese, Arrabbiata Sauce
109PEANUT BUTTER BROWNIES1756652Almond Flour, Erythritol, Cocoa Powder, Baking Powder, Salt,
Cream Cheese, Butter, Egg, Vanilla Extract, Dugar-Free Chocolate, Peanut
110PALEO KETO LOW CARB CHICKEN
NOODLE SOUP		441543Chicken, Carrots, Celery, Onion, Salt, Squash
111MINI CHEESECAKE175163.812.81.8Almond Flour, Erythritol, Lemon, Melted Butter,
Cream Cheese, Egg, Vanilla Extract
112LEMON SHORTBREAD COOKIES (2)1201231.761.6Almond Flour, Erhthritol, Butter, Lemon Extract
113LEMON CHEESECAKE CUP202194.613.42.1Almond Flour, Erythritol, Butter, Cream Cheese, Egg, Lemon,
Vanilla Extract
114KETO ZOODLES0122.56.54.5Zucchini, Unsalted Butter, Garlic, Salt, Pepper
115KETO VEGAN FLATBREAD663.337.32.6Psyllium Husk, Coconut Flour, Water, Olive Oil, Baking Soda, Salt
116KETO TOMATO SOUP26626275Almond, Feta Cheese, Onion, Garlic, Extra-Virgin Olive Oil
117KETO TOMATO SOUP26626275Tomatoes, Onion, Garlic, Bone Broth, Heavy Cream, Butter,
Paprika, Basi
118KETO PUMPKIN SOUP1239.88.14.9Chicken Broth, Garlic, Ginger, Paprika, Salt, Pepper, Sour Cream
119KETO PARSNIP FRIES3510064Parsnips, Coconut Oil, Salt, Pepper
120KETO MUSHROOM TACO SALAD32053106Olive Oil, Tofu, Mushrooms, Garlic, Ginger, Apple cider Vinegar,
Coconut Aminos
121KETO GRILLED ASPARAGUS WITH
PARMESAN		3734242Asparagus, Olive Oil, Salt, Pepper, Parmesan
122KETO GARLIC BREAD877321Cream Cheese, Eggs, Almond Flour, Coconut Flour, Psyllium Husk,
Garlic, Butter
123KETO FALAFEL2341612128Egg, Garlic, Cumin, Coriander, Lemon Juice, Almond Flour, Salt,
Coconut Flour
124KETO CHEESE CHIPS231191302Cheddar Cheese, Paprika
125KETO CAULIFLOWER MASH591521Cauliflower, Cream Cheese, Butter, Heavy Cream, Garlic Powder
126KETO BROCOLLI CHEESE SOUP22920.88.52.752.75Brocolli, Butter, Cheddar Cheese, Onion, Celery,
Whipping Cream, Salt, Pepper, Xanthan Gum
127GRILLED BROCOLLI1331143.62.5Broccoli, Olive Oil, Salt, Pepper, Galic, Red Pepper Flakes
128GREEK SALAD22620564Cucumber, Red Pepper, Green Pepper, Onion, Feta Cheese, Olives,
Olive oil, Oregano, Salt and Pepper
129GARDEN SALAD8162.363.5Cauliflower, unsalted Butter, garlic, Salt, Pepper
130FRIED MOZZARELLA STICKS18514.411.43.42.2Egg, Parmesan Cheese, Flaxseed, Italian Seasoning, Garlic, Mozzarella,
Coconut Oil, No-Sugar Marinara
131EGG DROP SOUP25522.410.83.72.9Chicken, Ginger, Garlic, Coconut Aminos, Mushrooms,
Egg, Spring Onion, Coriander, Olive Oil,
132CREAMED SPINACH17214742.5Spinach, Unsalted Butter, Onion, Garlic, Almond Flour, Low-Fat Milk, Nutmeg, Chili Pepper,Salt,Parmesan
133COLESLAW513164Green and Red Cabbage, Carrots, Mayonaise, Apple Cider Vinegar,
Erythritol, Salt, Pepper
134CINNAMON DOUGHNUT HOLES14813482Almond Flour, Erythritol, Egg, Butter, Baking Powder,
Cinnamon, Sugar-Free Chocolate
135CHOCOLATE FUDGE BROWNIE968.62.781.7Almond Flour, Erythritol, Cocoa Powder, Baking Powder, Salt,
Cream Cheese, Butter, Egg, Vanilla Extract, Dugar-Free Chocolate
136CHOCOLATE CHEESECAKE CUP15014422Almond Flour, Erythritol, Butter, Cream Cheese, Egg, Lemon,
Vanilla Extract,Sugar-Free Chocolates
137CHOCO CHIP COOKIES1101037.32.6Almond Flour, Erythritol, Baking Powder, Unsweetend Almond Milk,
Butter, Egg, Vanilla Extract, Sugar-Free Chocolate
138CHICKEN CREAMY SOUP170145.55.55Chicken, Apple Cider Vinegar, Pumpkin, Lime, Ginger, Zuchinni,
Parsley, Cilantro, salt, Chili Flakes,Pepper
139BROCOLLI AND CHEESE FRITTERS31233.418.2811.347.56Almond Flour, Bread Crumbs, Brocolli, Mozzarella, Egg, Baking Powder,
Salt and Pepper, Mayonaisse,Lemon Juice
140ARUGULA SALAD192.11233.2Tomato, Lettuce, Olive Oil, Avocado, Lemon, Cucumber,
salt and Pepper
141PEANUT BUTTER COOKIES907421Erythritol, Vanilla Extract, Unsweetend Salted Peanut Butter, Eggs
142LEMON THUMBPRINT COOKIES87.38.32.31.20.9Cream Cheese, Butter, Erythritol, Almond Flour, Coconut Flour,
Vanilla Extract, Blueberries, Lemon Juice,Lemon Zest
143BLUEBERRY THUMBPRINT COOKIES162.612.27.28.26.8Cream Cheese, Almond Flour, Coconut Flour, Butter , Erythritol,
Vanilla Extract, Blueberry, Lemon Juice, Chia Seeds
144KETO CHOCO MACAROONS12812242.3Coconut, Coconut Milk, Sugar free Chocolate Chips, Eggs,
Erythritol, Cocoa Powder,Coconut Oil
145ALEJANDRO SALAD62.63.513.252Cherry Tomatoes, Cucumber, Onion, Red, Yellow, Green Bell Pepper,
Lemon Juice, Olive Oil
146KETO ALMOND CRUMBLE148124.663Butter, Cream cheese, Erythritol, Egg, Vanilla, Unsweetened,
Almond Milk, Almond Flour, Coconut Flour,Baking Powder, Cinnamon
147ARUGULA SALAD1381244.52Arugula, Baby Spinach, Feta Cheese, Tomato, Olive oil dressing
148KETO CHOCOLATE MUFFIN301264.663Almond Flour, Erythritol, Unsweetened Cocoa Pwder, Baking
Powder, Vanilla Extract, Egg, Heavy Cream, Butter, Sugar Free Chocolate
149KETO PECAN MARZIPAN1004.19.73.92.5Almond flour, Erythritol, Rosewater, Almond Extract, Sugar free chocolate,
Coconut oil, Pecan
150KETO BAKLAVA150134.875.71.7Almond flour, Erythritol, Rosewater, Almond Extract, Sugar free chocolate,
Coconut oil, Pecan
151KETO KUNAFA193.6218.40.620.62Almond flour, Erythritol, Rosewater, Almond Extract, Sugar free chocolate,
Coconut oil, Pecan
152STRAWBERRY DOUGHNUT HOLES806.82.34.21.9Almond Flour, Erythritol, Eggs, Butter, Baking Powder, Strawberry,
Lemon Juice, Chia Seeds
153BLUEBERRY DOUGHNUT HOLES886.62.14.72.2Almond Flour, Erythritol, Eggs, Butter, Baking Powder, Blueberry,
Lemon Juice, Chia Seeds
154KETO PECAN TART12411.23.16.62.2Almond Flour, Erythritol, Egg, Butter, Cream Cheese, Pecan,
Vanilla Extract, Heavy Cream
155LEMON BARS7463171Almond Flour, Erythritol , Salt, Butter, Vanilla extract, Lemon Juice, Egg,
156NO BAKE STRAWBERRY CHEESECAKE19019.52.52.54Almond Flour, Erythritol , Coconut Oil, vanilla Extract, Salt,
Sour Cream, Strawberry, lemon Juice,Xanthan Gum
157NO BAKE BLUEBERRY CHEESECAKE11810243Almond Flour, Erythritol , Coconut Oil, vanilla Extract, Salt,
Sour Cream, Blueberry, lemon Juice,Xanthan Gum
158NO BAKE CHOCOLATE CHEESECAKE238236105Almond Flour, cocoa powder, Erythritol, Butter, Cream Cheese,
Unsweetend Chocolate
159KETO PECAN SNOWBALLS1337.19.42.91.9Almond 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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