Vegetarian Day 7

Day 7

Sunday

Welcome to day 7 of your keto diet plan

Breakfast
Lunch
Snacks
Dinner

Phudina Laccha Paratha

Net Carbs / Serving x 1 = 0.0 Protein / Serving x 1 = 0.0 Fat / Serving x 1 = 0.0

Ingredients
  

  • 17 To 18 Grams Fresh Mint Leaves
  • 43 grams Keto Flour
  • 3 grams Tsp Ghee
  • Salt
  • 52 ml water
  • 0.3 Tsp Cumin Seeds
  • 0.2 Teaspoon Fennel Seeds
  • 3 pcs of Dry Red Chillies
  • 0.3 Tbsp Chaat Masala

Instructions
 

Preparation

  • Begin with rinsing the mint leaves and keeping them aside.
  • We will use 1 cup tightly packed fresh mint leaves of which half is added to the dough and the other half is added to the spice mix.
  • kneading dough for pudina paratha
  • Then start with the dough preparation - in a mixing bowl or pan, take 2 cups flour (240 grams), 2 tsp oil or ghee or butter and 1/2 to 1 tsp salt or add as per taste.
  • Mix very well.
  • Then add 1/2 cup tightly packed fresh mint leaves (finely chopped). Again mix very well.
  • Now add water in parts. Initially you can add 1/3 to 1/2 cup water.
  • Mix and begin to knead the dough.
  • Add more water as required and knead to a smooth dough. Overall I used 2/3 cup of water to knead the dough. You may need to add more or less water.
  • Cover the dough and keep aside for 30 minutes.

Making spice mix for pudina paratha

  • In a pan, add 1/2 cup tightly packed fresh mint leaves.
  • On a low flame or sim with frequent stirs, roast the mint leaves. Some mint leaves will darken, but continue to roast them till they turn crisp.
  • Once the leaves are roasted and dried, then remove and keep aside.
  • In the same pan, add cumin seeds, fennel seeds and roast for half a minute on a low flame.
  • Next add 1 dry red chili, broken and seeds removed. Red chili is optional, but I do add for the bit of heat it provides in the parathas.
  • Roast till the cumin seeds become fragrant. Remove aside and add them in a dry grinder or a spice grinder.
  • When the cumin and fennel seeds become warm or cool down, add the dried mint leaves.
  • Grind to a semi fine mix or a fine powder.
  • Remove in a plate. Also add 1 tbsp chaat masala.
  • Mix both the spice blends very well. Keep aside.

Rolling pudina paratha

  • After 30 minutes, make medium sized balls of the dough.
  • Take the dough ball on the rolling board and sprinkle some flour on both sides.
  • Roll the ball to a large thin chapati of about 9 to 10 inches.
  • Spread or brush some oil all over. Sprinkle some flour evenly.
  • Now sprinkle the spice mixture that we had prepared.
  • Begin to fold from the edges like a fan with pleats.
  • Fold towards the end and then roll tightly to a circle. Press the loose end at the center downwards.
  • Prepare the pleated roll balls like these and keep aside covered to rest for 12 to 15 minutes.
  • Now take one pleated ball and dust some flour on both sides.
  • Roll to a paratha of about 5 to 6 inches.

Making pudina paratha

  • Place the paratha on a hot tawa.
  • When you see the paratha puffing up at some places and is ¼th cooked then flip.
  • Spread some oil or ghee on this side.
  • Flip again and spread some oil or ghee on this side too.
  • Flip a couple of times to get even roasting and cooking of the parathas.
  • Press the edges with a spatula so that they are cooked well.
  • You can make these parathas more crisp by cooking for some more time.
  • Remove and place the pudina paratha on a plate or tray. Crush them between your palms taking care of the heat, so that the layers separate.
  • The pudina paratha is ready to be served now.
  • Make all pudina paratha this way. If you are unable to serve them immediately, then stack them in a casserole or a roti basket and serve them once you have made all the parathas.
  • Do note that these parathas have to be served hot or warm
Tried this recipe?Let us know how it was!

Mix Veg Gravy

Net Carbs / Serving = 8.4 Protein / Serving = 4.9 Fat / Serving = 12.0

Ingredients
  

  • 0.6 Tbsp Olive Oil / Coconut Oil
  • 0.2 Tsp Cumin Seeds
  • 16 gram Onion Chopped Finely
  • 0.2 Tsp Garlic Paste 0.20
  • 60 gram 2 Tomatoes
  • 0.1 Tsp Turmeric Powder
  • 0.1 Tsp Kashmiri Chili Powder
  • 0.4 Tsp Coriander Powder
  • 0.1 Tsp Garam Masala Powder
  • 0.2 pcs Green Chili Chopped Finely
  • 10 gram Carrots Chopped/Diced
  • 10 gram French Beans Chopped
  • 20 gram Caluliflower Chopped
  • 8 gram Peas Fresh Or Frozen
  • 20 gram Bell Pepper Diced
  • 71 ml Water
  • 0.4 Tbsp Cream Or Malai
  • 20 gram Paneer
  • 0.6 Tbsp Chopped Coriander
  • Salt To Taste

Instructions
 

  • In a kadai or thick bottomed pan, heat oil.
  • add cumin seeds and let them splutter.
  • then add finely chopped onions and sauté onions till they turn light golden.
  • then add the ginger-garlic paste. sauté till the raw aroma of both ginger and garlic goes away.
  • then add the tomatoes. keep on stirring till the tomatoes become soft and pulpy.
  • the process of frying the tomatoes takes a little longer. if you want to quicken the process, add a pinch of salt to the onion-tomato mixture. fry the tomatoes on a low flame as you don’t want the tomatoes to get burnt.
  • when the mixture becomes smooth and you see oil releasing from the sides, then add turmeric powder, kashmiri red chili powder, coriander powder and garam masala powder.
  • mix spice powders very well with the onion-tomato mixture.
  • now add the chopped veggies, green peas and green chilies.
  • add water and salt as per taste. cover pan with a lid and let the veggies cook on a low to medium flame.
  • once the veggies are half cooked, add the cream or malai or milk. stir well.
  • cover again with a lid and simmer the veggies till they are done.
  • don’t forget to check the vegetables occasionally at intervals.
  • add more water if the water dries up and if the veggies are still to be cooked.
  • once the veggies are cooked and the mix veg sabzi is done, then switch off the flame and add 3 tablespoons chopped coriander leaves. mix well. if using paneer, then add the paneer before you add the coriander leaves and simmer for a few seconds.
  • you can also garnish mix veg gravy with fried paneer cubes. otherwise simply garnish with chopped coriander leaves.
  • serve mix veg gravy hot with pooris, parathas, kulcha or chapatis.
Tried this recipe?Let us know how it was!


Nutribarn Keto Roti

This recipe is for 1 Roti - but you can have 2-3 rotis as per your requirement.
Prep Time 5 mins
Cook Time 10 mins
Course Main Course
Cuisine Indian
Servings 1 serving
Calories 56 kcal

Ingredients
  

Instructions
 

  • Mix 1 part (16gms) NutriBarn Keto Diabetic Weight Loss Flour with 1 part of water
    16 grams Nutribarn Keto Flour, 16 ml Water
  • Add a pinch of salt and knead into a dough. Cover and set aside for 10 mins.
    Salt
  • Use dry NutriBarn Keto Diabetic Weight Loss Flour for dusting when rolling the chapatis.
  • For best results, add fresh cream or malai while kneading and roll the chapatis as thin as possible
    1/2 tsp fresh cream

Notes

Please add water slowly and keep mixing it with the flour simultaneously. Add more or less water depending on your desired consistency.

Nutrition

Sugar: 0.3gFiber: 7.7gCalories: 56kcalFat: 0.03gProtein: 5gCarbohydrates: 9.1g
Keyword keto flour, Keto Roti
Tried this recipe?Let us know how it was!


Greek Yogurt

Materials

  • Plain Yogurt Dahi

Instructions

  • Take regular yogurt and place it in a sieve. Place the sieve on a container to collect the water and place it in the refrigerator for 8-10 hrs. Discard the water that is collected in the container (or use it to water plants). Your greek yogurt is ready.

Almonds

Course Snack
Servings 12 pcs
Calories 87 kcal

Nutrition

Calories: 87kcalFat: 7.6gProtein: 3.2gCarbohydrates: 1.4g
Tried this recipe?Let us know how it was!

 

Walnuts

Halves
Course Snack
Servings 12 Halves
Calories 162 kcal

Nutrition

Calories: 162kcalFat: 15.7gProtein: 3.7gCarbohydrates: 1.7g
Tried this recipe?Let us know how it was!

 

Bullet Proof Coffee

Net Carbs / Serving 0.0 x 1 = 0.0Protein / Serving 0.5 x 1 = 0.5Fat / Serving 37.4 x 1 = 37.4

Ingredients
  

  • 2 Tbsp Butter
  • 1 Tbsp Coconut Oil
  • 240 ml Coffee 240.00

Instructions
 

Cooking Instructions

  • Brew your favorite cup of black coffee or tea or use instant coffee with 240ml of water.
  • Add 2 tablespoon of unsalted butter and 1 tablespoon of Cold Pressed Extra Vergin Coconut Oil into a deep container
  • Add the hot brewed tea/coffee to the container
  • Using a hand-mixie pulse the blender 2-3 times or till the time the water and fat is completely blended.
  • Add you favorite sweetener or have it unsweetened. Consume hot.

Notes

Note: You can swap the unsalted butter for ghee. You can skip the coconut oil if you dont like it. Try different combinations and see what works for you best. If you do not own a hand-mixe, you can use a food blender, however be careful to use a napkin to hold down the lid while blending as it can get hot and high pressure in the blender
Tried this recipe?Let us know how it was!

Keto Paneer Bhurji

Net Carbs / Serving = 5.8 Protein / Serving = 13.7 Fat / Serving = 17.0

Ingredients
  

  • 84 grams Paneer/Cottage Cheese Order It Online
  • 10 grams Onion
  • 17 grams Tomato
  • 17 grams Green Pepper/Capsicum
  • 17 grams Cheddar Cheese
  • 2 grams Chopped Ginger
  • 2 grams Chopped Garlic
  • 0.3 pcs Chilly
  • 0.7 tbsp Ghee/Butter
  • Salt To Taste
  • 0.3 Tsp Cumin Seeds I Recommend This One
  • 0.2 Tsp Turmeric
  • 0.2 Tsp Kashmiri Red Chilli Powder
  • 0.3 Tsp Coriander Powder I Recommend This One
  • Fresh Coriander

Instructions
 

  • Grate the paneer or crumble it.
  • Heat 1 tbsp of ghee/butter/oil in the pan and fry the onions and cumin seeds
  • Add the ginger, garlic and green chilly and fry.
  • Add in the tomatoes along with the tumeric, chilli powder, coriander powder and season
  • Pour some water and cover and cook for 5-6 minutes
  • Add the green peppers and paneer and season with salt.
  • Add the cheese and cook for a further 3-4 minutes
  • Finish with fresh coriander and a tablespoon of butter
  • Serve
Tried this recipe?Let us know how it was!


Nutribarn Keto Roti

This recipe is for 1 Roti - but you can have 2-3 rotis as per your requirement.
Prep Time 5 mins
Cook Time 10 mins
Course Main Course
Cuisine Indian
Servings 1 serving
Calories 56 kcal

Ingredients
  

Instructions
 

  • Mix 1 part (16gms) NutriBarn Keto Diabetic Weight Loss Flour with 1 part of water
    16 grams Nutribarn Keto Flour, 16 ml Water
  • Add a pinch of salt and knead into a dough. Cover and set aside for 10 mins.
    Salt
  • Use dry NutriBarn Keto Diabetic Weight Loss Flour for dusting when rolling the chapatis.
  • For best results, add fresh cream or malai while kneading and roll the chapatis as thin as possible
    1/2 tsp fresh cream

Notes

Please add water slowly and keep mixing it with the flour simultaneously. Add more or less water depending on your desired consistency.

Nutrition

Sugar: 0.3gFiber: 7.7gCalories: 56kcalFat: 0.03gProtein: 5gCarbohydrates: 9.1g
Keyword keto flour, Keto Roti
Tried this recipe?Let us know how it was!

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