Metabolic Health India ™

Recipe

Low Carb / Keto Idli Recipe 

Ingredients: 

  • 200gm Paneer
  • 1 tablespoon Coconut Flour
  • 1 teaspoon Psyllium Husk
  • Salt

Instructions: 

  1. Put all ingredients in a mixer and grind with minimal water until it forms an almost dry mixture.
  2. Make the mixture into balls and flatten them.
  3. Place the balls on a coconut oil-layered Idli stand.
  4. Put the stand in a cooker without the whistle and cook for 15 minutes with water poured
  5. inside as you would for vegetables or rice.
  6. Take the idlis out and let them cool for 10 to 15 minutes.
  7. Scoop the idlis out with a spoon and serve with Coconut chutney, Sambhar, or Idli Podi. 

Optional: Grate the idlis with cheese to increase the protein content. Enjoy your low-carb, keto-friendly idlis! 

Low Carb / Keto Tikkis / Patties Recipe

Ingredients: 

  • 200gm Paneer
  • 1 tablespoon Coconut Flour
  • 1 tablespoon Almond Flour
  • 1 teaspoon Psyllium Husk
  • Salt
  • Ghee (for frying)
  • Optional: Onions and cheese for topping 

Instructions: 

  1. Put all ingredients in a mixer and grind with minimal water until it forms an almost dry mixture.
  2. Make the mixture into balls and let it sit for some time.
  3. Flatten the balls and fry on a pan or tava with ghee.
  4. Fry both sides as desired.
  5. If desired, add some onions on top.
  6. Serve with gravy vegetables or your preferred side dish. 

Optional: Grate cheese on top of the tikkis/patties to increase the protein content. Enjoy your low-carb, keto-friendly tikkis/patties!

Low Carb Pav Bhaji Recipe

Ingredients: 

  • Cauliflower 
  • Green Capsicum 
  • Peas 
  • Onions 
  • Tomatoes 
  • Ginger (grated) 
  • Butter 
  • Turmeric 
  • Red Chilly Powder 
  • Everest Pav Bhaji Masala 
  • Kasuri Methi 
  • Salt 
  • Low Carb Bread 
  • Optional: Paneer (100gm), Eggs, Chicken, Mutton, or cheese for added protein.  

Instructions: 

  1. Wash and chop the cauliflower, green capsicum, and peas. Cook in a cooker until soft. 
  2. Chop the onions and tomatoes. 
  3. In a kadai or pan, melt some butter and add the chopped onions, tomatoes, grated ginger,  turmeric, red chilly powder, Everest Pav Bhaji Masala, and small pieces of Kasuri Methi. 
  4. Sautee the mixture until it is well mixed and then add the boiled vegetables. Add salt to taste.  Mash the mixture until it is smooth. 
  5. The Bhaji is now ready. Serve it with the low-carb bread for a low-carb option. 

Optional: Add paneer (100gm) to the Bhaji to increase the protein content. For non - vegetarian options, add eggs, chicken, or mutton. 
Optional: Grate cheese on top of the Bhaji to increase the protein content.  Enjoy your high-protein, low-carb, high-fat pav bhaji! 

Indian Paneer Satay / Popsicles (Recipe from Deepa Kannan) 

Ingredients for Coriander Mint Dip: 

  • 1 handful of Coriander Leaves
  • Small quantity of Mint Leaves
  • 1/2 teaspoon Roasted Jeera Powder
  • 1/2 tablespoon Lemon Juice
  • Salt (to taste)
  • 5 tablespoons Hung Curd
  • 1 Green Chilly 

Instructions: 

Combine all the ingredients for the coriander mint dip in a mixer or food processor. 
Grind the ingredients into a fine paste, adding water as necessary to achieve the desired  consistency. 
Adjust the seasoning with salt and lemon juice as needed.  

Optional: Enjoy this flavorful coriander mint dip with your favorite dishes! 

Marinara Sauce Recipe 

Ingredients: 

  • 1 kg Tomatoes 
  • 7-8 Garlic Cloves (finely chopped) 
  • 2 tablespoons Chilli Flakes 
  • 2 tablespoons Oregano Seasoning 
  • Salt (to taste) 
  • 2 tablespoons Olive Oil  

Instructions:

  1. Grind the tomatoes to get a smooth texture. 
  2. In a pan, heat the olive oil and add the chopped garlic and chilli flakes. Cook until the garlic is  fragrant. 
  3. Add the tomato pulp to the pan and season with salt. Cook until the sauce has thickened to  the desired consistency. 
  4. Close the lid to prevent splattering and let the sauce cook. 
  5. Once the sauce has thickened, add the oregano seasoning and turn off the heat. 
  6. Allow the sauce to cool and then transfer it to an airtight container for storage in the  refrigerator. 
  7. The sauce can be stored for 4 to 5 days. 
  8. Adjust the amount of garlic, chilli flakes, and oregano seasoning to suit your taste.  

Paneer Stay Recipe

Ingredients: 

  • Paneer, cut into 1-inch thick cubes 
  • 2 teaspoons Dhania (Coriander) Powder 
  • 1/2 teaspoon Jeera (Cumin) Powder 
  • 1/2 teaspoon Kashmiri Red Chilli Powder 
  • 1 teaspoon Tikka Masala or Tandoor Masala 
  • Salt, to taste 
  • 2 teaspoons Kasoori Methi 
  • 4 teaspoons Ghee or melted Butter 
  • Ice Cream Sticks  

Instructions: 

  1. Mix together the dhania powder, jeera powder, kashmiri chilli powder, tikka masala, salt, kasoori methi, and ghee or melted butter to make a paste. 
  2. Insert an ice cream stick into each cube of paneer. 
  3. Coat the paneer cubes with the spice paste and wrap in cling film. Marinate for at least 3  hours, or overnight. 
  4. Preheat an electric tandoor for 5 minutes. 
  5. Place the paneer cubes on an aluminum foil-lined tray in the electric tandoor. 
  6. Cook for 3 to 4 minutes. 
  7. The paneer satay can also be cooked on a tawa (griddle). 
  8. Serve hot with Coriander Mint Dip. 
  9. Note: Electric tandoor is recommended for making Paneer Satay for best results. 

Low Carb Tikkis 2 

Ingredients: 

  • Cauliflower, peas, capsicum, French beans, and onion 
  • 2 cups green moong flour (as binding agent) 
  • Salt to taste 
  • Oil for frying  

Instructions: 

  1. Wash and chop the vegetables into small pieces. 
  2. In a large bowl, mix the chopped vegetables with green moong flour and salt. 
  3. Make the mixture into small patties and keep aside. 
  4. Heat some oil in a pan and place the patties on it. 
  5. Fry the patties on both sides until they are golden brown. 
  6. Serve hot with homemade green chutney or along with a side of veg raita or tanden bhaji. 
  7. Enjoy these delicious and healthy low carb tikkis!  

Paneer Halwa

A delicious and healthy dessert made with homemade or store-bought paneer. 
Ingredients: 

  • Paneer (crumbled) 
  • Ghee 
  • Chopped almonds, pista, cashews, walnuts 
  • Crushed cardamom seeds 
  • 2 strands of Saffron 
  • Stevia or Erythritol (for sweetness)  

Instructions: 

  1. In a kadai, heat ghee. Add chopped almonds, pista, cashews, walnuts, crushed cardamom seeds, and 2 strands of Saffron. Fry until slightly browned. 
  2. Add the crumbled paneer and saute until it is well mixed with the nuts and spices. Add additional ghee if needed. 
  3. Remove the mixture from heat and add stevia or erythritol for sweetness. 
  4. Enjoy hot!  

Low Carb Pakoda 

A delicious and healthy snack made with green moong sprouts, coconut, and spices. 
Ingredients: 

  • Green moong sprouts 
  • Coconut 
  • Ginger 
  • Green chilly 
  • Besan (optional) 
  • Onions (optional)  

Instructions:

  1. Mix green moong sprouts, coconut, ginger, green chilly to make a batter. 
  2. If desired, add 1-2 spoonfuls of besan to the batter for additional texture. 
  3. Optionally, add chopped onions for flavor. 
  4. Usually, the batter is used to make pesarattu, but for a crunchier texture, you can add more  coconut. 
  5. Fry in hot oil until golden brown and serve hot. Enjoy!