Mawa Mug Cake & Chocolate Mug Cake

 

Mawa Mug Cake & Chocolate Mug Cake

Chocolate is everyone's favourite, I ‘m sure most of us would agree that it is one of the best treats to indulge in. Having sweet tooth is quite common. But chocolates can make you addictive and it become a personal weakness sometimes😌

Double chocolate mug cake ( Gluten-free )
Ingredient : 56 gms - dark chocolate (70 %) ; 45 gms - butter ; 2 tbsp - milk ; Egg -1 ; 1 tbsp - amaranth flour or rice flour ; 1 tbsp -coco powder ; 1 or 2 tbsp - sugar ; 3 tbsp - chocolate chips ; dash of vanilla essence

Melt 56gms of dark chocolate with 45 gms of butter, let it cool. mix coco powder & amaranth flour separately and kept aside.

Whisk sugar, egg & milk add this to the chocolate mixture and add dash of vanilla essence. whisk further until the mixture become smooth. Then add flour & chocolate chips, beat well without any lumps. Pour the mixture into a microwave safe mug, Microwave it for about 2 -3 minutes, depending on your microwave power setting.

Mawa chocolate Mug Cake (Mawa/Koya = Milk solids) - Egg less & Gluten free version.

Ingredient : 2 tbsp – home-made mawa ; 2 tbsp – melted butter ; 3 tbsp – warm milk ; 1 tbsp – sugar ; 1 tbsp – brown sugar ; 1 tbsp – chocolate chips for topping ; 2 tbsp – jowar atta ; 2 tbsp – coco powder

mix mawa, milk & sugar keep aside, mix all the dry ingredient and add to the wet mixture beat well without any lumps. Pour the mixture into a microwave safe mug, Microwave it for about 2 -3 minutes, depending on your microwave power setting.

HFLC Lunch Series 5

 HFLC Lunch Series 4

Thayir sadam (Yogurt /Curd Rice)
Flat beans poriyal (Stir fly)

Kothu kari muttai samosa ( keema egg wrap / Minced meat egg wrap )

Ingredients for Kothu Kari Masala (Minced meat masala)

Minced meat – 500 gms ; Coconut oil -2 tbsp ; 2 – small onion chopped ; 3 – big tomatoes ; 1 tsp – ginger & garlic paste ; 2 – green chilli ; 2 tsp – chilli powder ; 2 tsp – curry masala powder ; 1 tsp – pepper powder ; salt to taste ; 1 2 tsp – mustard seeds ; 2 tsp - fennel seeds.

Beef mince meat masala (60% beef meat & 40% Fat) is the best proportion for juicy and tasty feast. Also, ensures calorie dense and 0% carb. Eating with egg wrap is just divine combo.

Heat the pan add coconut oil seasons with musatard & fennel seeds & some curry leaves, add chopped one big Onion and one green chili till become pink add one big tomatoe & ginger garlic paste, saute the thokku (mixture) then add chilli powder, curry masala powder then add minced meat sauté for a while and cook in low flame with lid closed about for 10 min. Add 2tsp of pepper powder and cook further in low flame for 30 minutes (with lid close)

Kothu kari muttai samosa (keema egg wrap / Minced meat egg wrap)

2 or 3 Egg Beat with salt & little water In pan add oil pour the egg mixture and 1 tbsp of meat masala and cook until the egg done.

 Ingredients For flat beans recipe :

2 – red chilli ; 1/2 tsp – mustard seeds ; 1/2 tsp – cumin seeds ; 2 tsp – chopped onion ; some crushed garlic cloves ; 2 tsp – grated coconut ; a pinch of turmeric powder

In pan add oil , whole red chilli, mustard seeds & cumin seeds then add onion& garlic sauté it about 3 minutes add chopped flat beans & turmeric powder and cook lid-closed until the beans become tender. Add coconut and mix it well and serve

HFLC Dinner Series 4

 

HFLC Dinner Series 4

Muttai Thokku Or Egg Sabzi

In HFLC, Egg is an Ineluctable. Egg is a super food for every one, because of its Protein content. Egg protein contains all the nine essential amino acids (EAA) and in the right proportion. (Most of the Pant source protein are doesn't have or very minimal of EAA) EAA are our body can’t synthesise of its own, have to be obtained thru food.

The quality of Protein measured with respect/reference to the Egg Protein. In other words, Egg protein is “Gold Standard” in terms of Protein assessment. After Egg, the Animal source protein contain all EAA.

Apart from the Quality and Right amount of Essential amino acids, Egg protein is highly bioavailability, meaning its Amino acid (protein) chain can be broken down easily and absorbed by our digestive system. Plant (source) proteins are very poor in terms of bioavailability.

Eggs do have good amount of Cholesterol (yoke) which is vital for us. Check below for further info.

http://fatproteincarb.blogspot.com/2017/01/cholesterol-vital-substance.html

http://fatproteincarb.blogspot.com/2017/01/cholesterol-most-misunderstood-lipid.html

http://fatproteincarb.blogspot.com/2017/02/cholesterol-myth.html

Eggs are the good source of Minerals and Vitamins, except Vit C. So, Consume more Eggs without Guilt, without much Carbohydrates.

Ingredient for muttai thokku

One medium onion ; 1 tsp of ginger & garlic paste ; curry leaves ; 1 tsp of chilli powder ;2 tsp of coriander powder ; 1 to 2 tsp pepper powder ;salt to taste ; 5 to 6 egg ; 3 tsp of coconut oil.

Grind onion & curry leaves together and keep aside . In thick bottom pan add coconut oil and fry the onion paste till water from the onion is absorbed then add ginger & garlic paste ,chilli powder, coriander powder, salt & pepper powder sauté it for 10 minutes then add 5 egg one at time and stir continues and combine well. Serve with ghee roast dosa

HFLC Lunch Menu series 3

 

HFLC Lunch Menu series 3

Iron rich lunch Platter & The Iron Myth!

When I was diagnosed, anaemic and advised to consume iron rich food to improve my haemoglobin level. My friends and family were asked to consume Beetroot, Dates and Greens. But, I know Animal source are the best, Iron enriched in animal Organ like Liver.

As per the RDA every Adult need 18mg of Iron. Just 100g of Liver (lamb/beef) can meet 80 – 90% of the RDA requirement. Whereas, I need to consume 2kg of beetroot and 6kg of dates! To meet the same 80% of RDA. The bottom line is Plant source have only traces of Iron and Animal source is not only enriched Iron also most bioavailability.

The Platter consist of Soru, More-kuzumbu (seasoned buttermilk), Eeral varuval (liver fry), Muttai (omelette)

Ingredient for Eeral fry : 200 gms – liver (mutton or Beef); chopped big -1 onion ; 2 - green chilli ; 1 tsp – ginger & garlic paste ; 1 & 1/2 tsp – chilli powder ; 1 tsp- curry masala powder ; 1/2 tsp – pepper powder ;1 tsp -fennel seeds ;2 tbsp – oil.

In pan add oil, fennel seeds & curry leaves then chopped onion, green chilli saute it for 10 minutes add chilli powder & liver pieces fry till color changes pour 2 tbsp of water and cook in low flame for 5 minutes with lid closed.

Add ginger & garlic paste, curry masala powder & salt allow it cook further about 5 minutes. Once the liver pieces are cooked (become soft) add pepper powder and turn-off the flame.

Marble Mawa Cake

 

Marble Mawa cake

Milk solid (Mawa or khoya) based cake, with Dry fruits topping. Its mild sweetness makes a perfect combo with cup of tea & coffee.

I’ve shared Mawa cake Gulten free version using home made mawa this time tried with instant mawa & marble cake

Ingredient :

For mawa : 1 tsp – butter ; 1/4 cup -milk ; 1/2 cup – milk powder

For cake : 120 gms – butter ; 1 cup – powdered sugar ; all purpose flour – 1 & 1/2 cup (remove 1 tbsp of flour) ; 1 tsp – baking powder ; 1/4 tsp – baking soda ; 1 egg ; 3/4 cup – milk ;1/4 tsp – cardamom powder ; 1/4 cup – chopped nuts ; 1 tbsp – coco powder

Mawa Preparation : In a thick bottom pan heat the milk & butter, add milk powder little by little (on low flame) and stir continuously to prevent lump formation.

Cake Preparation : In a bowl, mix flour, baking powder & baking soda and keep aside. In a separate bowl beat the butter and sugar, until it became pale in colour. Add egg to the mixture and beat at slow speed, until it mixed thoroughly. Add mawa along with other dry ingredient and milk. start to beat further until it combined well.

Separate the batter into two portion and add 1 tbsp of coco powder into one portion (if needed add 1 tsp of milk) and mix well.

Pour the plain batter into greased cake pan and sprinkle some nuts then pour coco batter portion and swirl. Sprinkle the nuts and transfer the cake pan into 180◦c pre-heated oven and bake until it’s done.

HFLC Dinner Series 3

 

HFLC Dinner Series 3

Kozhi Thanni kuzhambu is nothing but a Chicken (liquidly or watery) curry. A curry rich in flavours of freshly roasted and Powdered spices.

Ingredient : chicken 1 kg (marinate chicken in turmeric & salt for about 3 hours) ; tomatoes – 3 no ; For Dry roast : coriander seeds – 1 hand full ; pepper -1 tsp ; cumin – 1 ½ tsp ; fennel seeds – 1 ½ tsp ; small cinnamon stick ; cloves -2 ; whole red chilli – 8 no ; chana dal – 1 tsp ; poppy seeds – 1 tsp

For masala paste : shallots – 10 no ; ginger – a goose berry size ; garlic – 8 no ; grated coconut – 4 tsp ; curry leaves

In pan add oil along-with the masala paste ingredients saute for about 10 min and grind as paste and keep aside.

In same pan add oil & tomatoes then chicken pieces saute it, cook until the chicken are half cooked. add masala paste & 2 cups of water (if required add more) and cook further with the lid closed.

Once the chicken cooked, add dry roast powder & add salt according to your taste let it cook for another 10 minutes in low flame.

For seasoning add 1 tsp of coconut oil, mustard seeds & curry leaves pour it in the mixture curry. Serve it with hot idly

HFLC lunch menu series 2

 HFLC Non Veg Lunch series 2

Second most asked query is about rice consumption in HFLC, There is no need to go for Brown rice, Parboiled rice, some even asking Cauliflower & Paneer rice. (one can’t make rice out of cauliflower and Paneer. It may resemble like rice, but definitely not taste like) If your concern only for weight loss / well-being, you can eat your favorite (any kind) rice but, one or two handful (100g of cooked rice which is about 30g of Carb 0r 120kcal) only per serving. Rest of your calories from meat (protein) and Fat.

Similarly, for Bread / Roti or Chapati. (2 med.size bread slice or 2 small roti is about 25g of Carb or 100kcal)

Soru (Rice) with Chettinadu Eral kuzumbu (prawn curry)

Mullangi keerai poriyal (radish leaf stir fry) and Mullangi muttai (radish egg omelette)

Chettinadu Eral kuzumbu (prawn curry) : 500gms of prawn (cleaned) ; one medium size onion chopped ; one small tomato ; 2 tsp of ginger garlic paste ; one green chilli and curry leaves ; tamarind juice (extracted from small lemon size of tamarind) ; chili powder ; coriander powder

For seasoning : oil, mustard seeds, Cumin & Fenugreek seeds and curry leaves

Masala to roast and grind : 1 tsp of fennel ; 1 tsp of jeera ; 1tsp pepper ; one elachi ; cinnamon piece small ; cloves one ; 1 tsp of khus-khus ; 2 tsp of grated coconut ; 1 tsp of coriander ;1/4 tsp of fenugreek seed roast the masala in dry pan and grind it into paste

In thick bottom pan add oil and fry onion, tomato, ginger garlic paste and curry leaves then add the masala paste, along with chilli, coriander powder, tamarind juice and add prawn at-last. boil for 5 to 8 min without closing the lid, (if required add little water) the gravy should look nice and glossy. Once the prawns (Do not over cook prawns, it become rubbery) are cooked, season the curry.

Radishes are very good for HFLC because, it satisfy your hunger without running up the calorie count.

Mullangi keerai poriyal (radish leaf stir fry)

Clean the radish leaf and chop into fine pieces. In a pan add oil, whole red chilli, mustard seeds & cumin seeds once splutter add small chopped onion & garlic sauté it for 3 minutes then add green leafs and close the lid. once its cooked add grated coconut & salt

Mullangi muttai (radish egg omelette) : its an Easy and simple stir fry, this is combination of radish & egg goes well with rice & roti.

Ingredient needed for this recipe :

3 medium size radish peeled & grated ; 3 eggs ; 1 onion ; 1/2 tsp of ginger garlic paste ; 1 tsp chilli powder ; salt

Heat oil in pan add chopped onion sauté till it become soft then add ginger garlic paste, chilli powder and salt. Cook for a while, Then add grated radish and cook in slow flame for 10 minutes till it turn soft. Time to add eggs one at time, keep stirring till egg get scrambled and blend with the radish.

HFLC Lunch Menu Series - 1

 

After couple of DM querying the HFLC, Let me put it in very simple way. Just cut down the all kind of Carbohydrates. Maximum Carbs allowed is around 100g per day. In standard Indian diet on Average everyone consume around 300 to 350g of Carbs per day.

I am starting a HFLC Lunch Menu Series from today and hopefully, I will be posting the lunch ideas weekly twice which includes both Veg and Non-veg dishes.

Here is the first menu of The HFLC Lunch Menu Series......

Rice served with Egg Curry (Muttai Kluambu) (using bone broth) Carrot, cabbage & beans poriyal (try to avoid beans😃) and Full fat Curd (Yogurt)

Ingredient for Muttai kulambu using leftover mutton bone broth

1.5 cup of mutton bone broth ; coconut oil - 2 tbsp ; mustard - 1/2 tsp ; Fennel - 1 tsp ; Green chilli -2 chopped ; 2 big -onion chopped ; 2 big -tomato paste ; 1 tbsp - ginger garlic paste ; 2 tsp - chilli powder ; 2 tsp of curry powder ; 4 tsp of tamarind extract water ; 3 tsp of coconut paste ; 5 eggs

In pan add coconut oil and mustard seed, curry leaves, fennel seed once seeds sputter add green chilli and Onion saute still light brown in colour then add  tomato paste, ginger garlic paste, 2tsp of chilli powder, 2 tsp of curry powder & 4tsp of tamarind extract water, Then pour 1 cup of leftover mutton bone broth and 1 tbsp of coconut paste allow to cook until oil start to separate.  Add in the eggs one at a time to the curry. Let it cook in simmer with a lid covered. 

Shrikhand cheese cake (no bake version)

After 4 long years of long torpidity, I'm back in blogging! After 360 degree shift in my food habit and cooking methodology I pretty much restricted sugar, grain, pulsed (carbohydrates) and mostly eating meat and animal Fat.

Hence, I’m not troubling my Oven much, Seldomly bake very small quantities of Cakes and Cookies. After posting my day routine HFLC platters, in Instagram, many of my followers asking for high fat low carb (HFLC) recipes. So, thought of blogging again. those who wants to know more HFLC, please check the link below. 

 http://fatproteincarb.blogspot.com ; 

http://fatproteincarb.blogspot.com/2016/10/high-fat-low-carb-diet-hflc.html

 

As a come back, I start with traditional sweet dish 

 

 

After mawa cheese cake ( no bake cheese cake version ) wanted to try shrikhand cheese cake made with high fat with reasonable sugar content. 

shrikhand is a traditional Indian sweet made with hung curd and flavored with saffron and cardamom. I used milkymistdairy cream cheese.

Home made Shrikhand - 3 cups ; Fresh cream - 300ml ; milkymistdairy cream cheese – 400gms ; Powdered sugar 1 cup ; Cookie base : 5 to 6 packets of good day cookies or home made cookies melted butter 6 tbsp

 Grind the cookies in mixer then add melted butter, spread the mixture evenly on rectangular tray pressing firmly Refrigerate for 30 minutes.

Cheese cake : In meanwhile prepare cheese cake mixture beat the cream cheese, fresh cream together with powdered sugar & a pinch of elachi Powder. Then add home-made shrikhand to the cheese cake mixture beat again till combine well then pour it into the prepared cookie base Sprinkle the chopped pistachios & saffron on the top refrigerate for about 4 hours.

Serve it chill 😋😋