Vegetarian-Day 1

Day 1

Monday

Welcome to day 1 of your keto diet plan

Breakfast
Lunch
Snacks
Dinner

Gobi Paratha

Course Breakfast
Cuisine Indian
Calories 139 kcal

Ingredients
  

  • 32 Grams Keto Flour
  • 20 20 ml Water
  • 0.1 Tbsp Ghee
  • 33 grams Cauliflower
  • 2 pcs Green Chilli
  • Garam Masala Powder
  • Red Chili Powder
  • Salt To Taste

Instructions
 

Kneading dough

  • In a bowl or vessel take NutriBarn Keto flour along with salt as required. add ghee or oil.
  • Next add water as required. knead the wheat flour with water to a smooth dough.
  • Cover and keep aside for 20 to 30 minutes.

Making Gobi paratha stuffing

  • Rinse the cauliflower head very well.
  • Then grate cauliflower with a fine grater.
  • Add some finely chopped green chilies to it.
  • Uniformly mix the green chilies with the gobi. Keep aside.

Making Gobi Paratha

  • later take 2 small to medium sized balls from the dough. dust them with some flour on the rolling board.
  • With a rolling pin (belan), roll both the dough balls to a size of about 3 to 4 inches in diameter.
  • Now spread some ghee over one of the rolled disc. top it with a few tablespoons of the grated cauliflower mix and keep about 1 inch empty space from the sides.
  • Sprinkle 1 to 2 pinches of salt, red chili powder and garam masala powder all over on the grated gobi.
  • Also sprinkle some NutriBarn Keto flour. As the grated cauliflower tend to be moist, sprinkling little flour helps the parathas not to be moist and sticky when rolling with a pin (belan).
  • Be careful as not to understuff or overstuff the paratha. cover with the other rolled dough (disc).
  • Press and seal the edges very well with your fingertips.
  • Dust some flour on the stuffed paratha and start rolling the gobi paratha with the help of a rolling pin (belan). Roll very gently and lightly till you get the paratha to a size of a chapati or roti.

Roasting Gobi paratha

  • On a hot tava (tawa or skillet or griddle) place the rolled gobi paratha.
  • Roast the gobhi paratha with ghee till browned and uniformly roasted on both sides.
  • You can also press the gobhi paratha edges with a spatula or spoon, so that they are fried well. As some time, the paratha edges are not cooked well.
  • Make all gobhi paratha this way and stack them up in a roti basket or casserole.
  • Serve gobi paratha hot with yogurt, pickle or white butter."

Nutrition

Calories: 139kcalFat: 1.3gProtein: 10.6gCarbohydrates: 3.8g
Keyword Gobhi Paratha, Keto Vegetarian breakfast
Tried this recipe?Let us know how it was!

Kovakkai/Tindli fry recipe

Ingredients
  

  • 83 grams Ivy Gourd Or 2.5 Cups Sliced Ivy Gourd Tindora Or Tendli Or Kovakkai
  • 0.7 Tbsp Oil Coconut, Olive Or Canolla Oil 0.67 Tbsp 10
  • 0.1 teaspoon Turmeric Powder Haldi
  • 1 teaspoon Kashmiri Red Chilli Powder
  • 1 teaspoon Fennel Powder Saunf Powder
  • 1 teaspoon Cumin Powder Jeera Powder 0
  • 11 teaspoon Coriander Powder Dhania Powder
  • 0.3 pinch Asafoetida Hing
  • 0.1 teaspoon Garam Masala Powder 0.08 teaspoon 0
  • 1 teaspoon Dry Mango Powder Amchur Powder
  • 1 Tbsp Chopped Coriander Leaves

Instructions
 

  • Preparation for kovakkai fry recipe
  • First rinse 250 grams ivy gourds (tindora or tendli) very well in water. drain the excess water.
  • Then thinly slice of the top and bottom ends and discard them. slice the ivy gourds vertically in four parts. you will need 2.5 cups sliced ivy gourds.
  • Making kovakkai fry
  • heat 2 tablespoons oil in a heavy and thick bottomed kadai.
  • an iron kadai works best for this recipe. if using mustard oil, then let it come to its smoking point and then add tendli.
  • keep the flame to a low and add the sliced tindora (ivy gourds).
  • mix very well with the oil.
  • on a low flame begin to cook the tindora. keep stirring after 3 to 4 minutes.
  • saute till the tindora is half done. you will see the edges getting light golden on the tindora when they are half cooked.
  • now add the spice powders - ¼ teaspoon turmeric powder, ½ teaspoon kashmiri red chilli powder, ½ teaspoon fennel powder, ½ teaspoon cumin powder, ½ teaspoon coriander powder and 1 pinch asafoetida (hing).
  • mix the spices very well with the tindora.
  • add salt as per taste.
  • mix well and continue to saute on a low flame till the tindora becomes golden, slightly crisp and is cooked well. stir after 3 to 4 minutes.
  • saute till the tindora is cooked well.
  • lastly add ¼ teaspoon garam masala powder, ½ teaspoon dry mango powder and 2 tablespoons chopped coriander leaves
  • mix well and switch off the flame.
  • serve kovakkai fry hot or warm with chapatis or with dal-rice or curd rice or sambar-rice.
  • "

Notes

Net Carbs / Serving 2.5 x 1 = 2.5
Protein / Serving 0.7 x 1 = 0.7
Fat / Serving 9.5 x 1 = 9.5
Notes : 
- Tips for making kovakkai fry
- You can add less or more spice powders as per your taste preferences.
- Kovakkai fry recipe can be easily halved or doubled.
- 2 medium sized potatoes can also be added. first saute the potatoes for 4 to 5       minutes on a low flame and then add the ivy gourds.
- Instead of dry mango powder, you can add about ½ teaspoon lemon juice.
- Coriander leaves can be skipped if you do not have them.
- For a gluten free recipe, skip asafoetida or use gluten free asafoetida.
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.



 

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!


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!

Paneer Butter Masala

Net Carbs / Serving 8.2 x 1 = 8.2 Protein / Serving 6.6 x 1 = 6.6 Fat / Serving 48.5 x 1 = 48.5

Ingredients
  

  • 0.3 Tbsp Oil 4 grams
  • 0.3 Cup Paneer Cubes 48 grams
  • 0.1 tsp Salt 1 grams
  • 0.5 tsp Red Chilli Powder 2 grams

For Gravy:

  • 0.1 Tbsp Oil 2 grams
  • 15 gram Butter 15 grams
  • 0.3 pcs Black Cardamom
  • 0.3 pcs Cinnamon Stick 1 grams
  • 1.3 pcs Green Cardamom 1.25 pcs 1 grams
  • 0.3 tsp Ginger 0.25 tsp 1 grams
  • 0.3 tsp Garlic 0.25 tsp 1 grams
  • 0.1 Cup Onion Chopped 0.13 Cup 18 grams
  • 0.3 Cup Tomato Chopped 0.25 Cup 44 grams
  • 1.8 pcs Almonds 1.75 pcs 2 grams
  • 0.1 tsp Green Chilli Chopped
  • 0.1 tsp Oil 0.13 tsp 1 grams
  • 15 gram Butter 15.00 gram 15 grams
  • 0.5 tsp Salt 0.50 tsp 2 grams
  • 0.3 tsp Red Chilli Powder 0.25 tsp 1 grams
  • 0.1 tsp Coriander Powder 0.13 tsp 1 grams
  • 0.1 tsp Cumin Powder 0.13 tsp 1 grams
  • 0.1 tsp Garam Masala
  • 0.1 tsp Black Pepper
  • 0.1 tsp Kasoori Methi 1 grams
  • 0.1 tsp Honey 0.13 tsp 1 grams
  • 0.2 Cup Milk & Cream Half 44 grams
  • 0.3 Tbsp Cream 4 grams

Instructions
 

  • 1.Heat oil in a pan.
  • 2.Put paneer cubes to it. Add salt and red chilli powder to it.
  • 3.Pan fry the paneer cubes.
  • Prepare the gravy:
  • 1.Heat oil in a pan again. Add butter.
  • 2.Now add black cardamom, cinnamon and green cardamom.
  • 3.Stir a little and then add ginger and garlic.
  • 4.Mix well.
  • 5.Put chopped onion and tomato. Mix again.
  • 6.Add cashews and green chilli to the mix and puree the mixture.
  • 7.Now heat oil in another pan. Add butter.
  • 8.Once the butter starts to flutter, add the pureed mixture to the pan.
  • 9.Mix and let it simmer.
  • 10.Add salt, red chilli powder, coriander powder, cumin powder, garam masala and black pepper. Mix well.
  • 11.Keep stirring and let the gravy simmer and add kasoori methi followed by honey.
  • 12.Add fried paneer cubes to the simmering gravy. Mix well.
  • 13.Now add milk and mix thoroughly.
  • 14.Let it come to simmer and then add cream along with cardamom powder. Mix well.
  • 15.Serve hot."
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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