HFLC Lunch Menu 15

 

HFLC Lunch Menu 15

நாட்டு கோழி எலும்பு ரசம்.- Country chicken bone broth slow cooked with its own fat and butter along with spices like pepper, coriander, cumin, etc. Enriched with minerals, vitamins, protein and saturated fat. Ideal for HFLC life style

Ingredient for soup – 200gms – chicken bone pieces ( washed & clean ) ; 2 no – red chilli ; 1 tbsp – coriander seeds ; 1 tsp – cumin seeds ; 1 tsp – pepper ; half chopped onion ; salt to taste ; 1 tbsp – butter .

In pan add oil and fry red chilli , pepper ,coriander seeds , & cumin seeds till light brown in color . Then grind it to powder while grinding add half chopped onion and pulse it .
In cooker add butter & chicken bones saute it 2 minutes , add water allow to boil ,for sometimes ,
Mix the spices to the bone broth mixture then keep it in cooker for 2 whistle in slow flame .

NATTU KOZHI Thokku . ( Chicken curry )

நாட்டு கோழி தொக்கும் சோறும்....... Free-range Chicken gravy with Rice. Chicken & Egg cluster slowly cooked with its own fat, Virgin coconut oil along with Spices. Rich is Fat & Protein. Ideal for High Fat Low carb diet .

Ingredient – 1 kg free range chicken ( washed & cleaned marinate with turmeric powder & salt , it optional   we can use vinegar  or curd for marination )

For grinding into fine powder - 1 tsp – pepper ; 2 tsp – cumin seeds ; 2 tbsp – coriander seeds ; 2 tsp – fennel seeds ; 4 no – whole red chilli ( increase according to your taste ) ; 1/4 cup – grated coconut .

For curry – 3 tbsp – coconut oil ; 2 – fine chopped onion ; 2 – tomatoes paste ; 1 tbsp – ginger & garlic paste ; 2 tsp – chilli powder ; salt to taste; 2 tbsp – chopped coconut pieces ( optional )
In a thick bottom pan heat coconut oil and fry the onion till translucent then add coconut pieces

and ginger garlic paste and fry till the raw smell vanishes from it.
Next throw in the tomatoes and cook till soft and pulpy. Add in the marinated chicken then .

Add in the ground masala and stir well. Add in water ,
Cook on low heat and close the lid for 30 minutes. Allow to cook till oil starts floating on top of the gravy & chicken become soft and tender . At last add the chicken egg and cook for 10 minutes. Serve it rice .

HFLC Lunch Menu Series 13

 

HFLC Lunch Menu Series 13

Moolai fry

egg omelette

vegetable kurma ( recipe will be post soon )

High Fat Low Calorie (HFLC) diet where, sugar (in any form), grains, cereals, legumes, refined / hydrogenated oil, and all high calorie / high in glycemic index foods are not allowed. Brain fry are rich in cholesterol and B 12.Brain masala fry, a usually preferred recipe to prepare once in a while by the tempting flavours of this dish and the rich health benefits it provides.This brain fry recipe is from mother -in -law 😊. Lamb Brain Fry not only a luscious and thaw in the mouth. Also, Rich in cholesterol and B12. Good protein source with very low carbs.

For brain masala fry - goat brain – 2 no ;1 tsp – fennel seeds ; 1 – big onion chopped ; 1 – big tomates chopped ; 2 – two green chill ; 2 tsp – ginger & garlic paste ; 2 tsp – chilli powder ; 1 tsp – curry masala powder ; 1 tsp – pepper powder ; salt to taste ;

Soak Brain in hot water for 5 minutes this helps in cleaning the veins then it cut into four pieces .
In hot wide pan add coconut oil , fennel seeds saute it then add Onion and one green chili saute it till pink in color ,now add chopped tomatoe once it become mashed , add ginger garlic paste ,chilli powder , curry masala powder , pepper powder & salt then add brain pieces to pan and close the lid for 3 minutes in low flame. Brain will get cooked faster. mix well until the masala blend well with the brain in the low flame and scramble brain if you wanted.

Cook until it becomes semi dry, it will take just 3-5mins. Garnish with coriander leaves and switch off.

HFLC Lunch Menu Series 10

 

HFLC Lunch Menu Series 10

Beef Bone broth is known as superfood. It enriched with collagen, a

 structural protein found in skin, cartilage and bone. When the leg cooked,

 the collagen in connective tissue and cartilages broken into gelatine and

 other amino acids (protein)

Beef  bone broth also packed with Minerals and fat. A bowl of broth

 will satisfy the hunger (thanks to the Fat) and ensure the right amount of

 protein and minerals, without spiking the blood sugar. After eggs, the

 Bone broth is considered the best food in HFLC,

Beef leg broth is very light to the stomach (when it taken without

 carbohydrates) and good for the gut health due to its anti-inflammatory

 properties ,

Beef leg bone broth & coconut milk soup
Murangai keerai muttai podimas ( moringa scramble egg )
Thaiyar sadam ( curd rice )

Ingredient for beef  leg bone broth & coconut milk soup

beef bone – 600 gms ; 1 tsp – fennel seeds ; 1 tsp – pepper ; 1 tsp – cumin seeds ; 3 tsp – coriander seeds ; 1 big – tomato ; 1 tbsp – coconut oil; 1 tsp – ginger & garlic paste ; 1 tsp – chilli powder ; 1 cup – coconut milk extract ; salt to taste .

Dry roast pepper, fennel seeds , cumin seeds & coriander seeds & grind keep aside .

In a pressure cooker add coconut oil saute beef bone fry for 10 minutes then add ginger garlic paste ,dry roast powder & chilli powder and saute it for 10 minutes then add hot water & add some chopped tomatoes .Close the cooker lid after one whistle allow it cook in low flame for 45 minutes. After pressure is out add coconut milk extract once it started to boil switch off the flame. Serve it chopped coriander & curry leaves .

Murangai keerai muttai podimas ( moringa scramble egg )

Ingredient – bunch of murangai keerai cleaned & washed well ; 1 big – chopped onion ; 2 – green chilli ; 5 – garlic chopped ; 5 – eggs ; salt to taste .

In pan add chopped onion, chopped garlic & green chilli sauté for 3 minutes and add spinach. cook with lid closed for 5 minutes add salt & beaten eggs and cook until it done.

HFLC Lunch Menu Series 9

 

HFLC Lunch Menu Series 9

Often people confuse with calories. Its a mere guideline, not to give much important. Calorie from fat calorie from carb are not the same. The unit itself not related to biology. Zero cal from water and zero cal of coke are impact our metabolism differently. Just check below the link for more details.

http://fatproteincarb.blogspot.com/2017/01/calories.html

Keerai kadaiyal (Mashed Spinach)
Nandu varuval ( crab fry )
Kara mutta (Spicy Whole egg fry)

Nandu kulambu. ( Crab curry ) 🦀 : South Indian Nandu kulambu finger licking & delicious recipe source from my mother in law Kitchen 😀
Ingredients : 1 kg – Med-size crab (washed & cleaned) ; 3 – big onion sliced ; 5 – big tomatoes chopped ; 10 – garlic cloves ; 1 tsp – mustard seeds ; 1 tsp – fennel seeds ; 3 to 4 tsp - chili powder (according to your taste) ; 2 tsp – curry masala powder ; salt to taste

In a mixer grind onion, tomatoes some garlic cloves, chilli powder, curry masala powder & salt and kept aside.
In a pan, add coconut oil mustard & fennel seeds then add grind masala paste and sauté untill water from onion evoporate and oil separate. Add cleaned & washed crab pieces closed the lid and cook in low flame for about 10 - 15 minutes till crab is cooked and gravy is thickened. Its will go perfect with Rice / dosai 😁

Keerai kadaiyal (Mashed Spinach)

A bunch of spinach washed, cleand and finely chopped ; 1 – small onion chopped ; 2 – tomatoes chopped ; 2 – green chilli ; 10 – garlic cloves ; 1 tsp – turmeric powder. For tempering – 2 tsp – coconut oil or ghee ; 2 – red chilli ; 1 tsp – mustard seeds ; 1 tsp – cumin seeds ; a pinch of hing

In pan add chopped spinach, onion, tomatoes, green chilli, garlic, turmeric and add little water, cook it low flame for 10 minutes with lid closed. once the spinach color changes & cooked, further allow to cook for 2 minutes with lid open and allow it to cool.

Using hand blender or mixer, blend the cooked spinach mixture into smooth consistency. Temper the mashed spinach with oil, red chilli, cumin, mustard seeds & hing.

Kara Muttai (Spicy Whole egg fry)

4 – boiled eggs ; 1 tbsp – chilli powder ; 2 tbsp – oil ; 4 to 5 some crushed – garlic ; curry leaves ; salt to taste.

In a preheated pan, add oil, chilli powder, salt, crushed garlic, curry leaves, 1 tbsp of water, sauté for a while and add the boiled eggs and sauté further all sides of the egg coated with the mixture.

HFLC Lunch Menu Series - 7

 

HFLC Lunch Menu Series - 7

This menu offers about 80g of Fat, 35g Protein and 30g of Carb’s that's about 1000kcal. Often people ask (after looking at the plate) does that is portion is enough to gratify my hunger.

My answer would be.......Yes ! The 80g of Fat will trigger the satiety hormone and one can feel full and satisfied. 30G of Protein packed with all the Essential Amino Acids and 30g of carb’s just perfect load to handle the blood sugar control. Hence, the menu satisfy the perfect balance to meet the energy needs without doing any harm.

Check this link for Further Reading : http://fatproteincarb.blogspot.com/2016/11/obesity.html

Moru kuzumbu saddam (Tempered buttermilk curry)
Keerai muttai poriyal. (Spinach & egg stir fry)
Stuffed venddakai (Stuffed Okra fry)

For moru kuzumbu (Tempered buttermilk curry) : In pan add coconut oil seasoned with whole red chilli, mustard seeds, cumin seeds curry leaves then add grind paste of 2 tsp of coconut, green chilli, ginger piece & cumin seeds fry for 2 minutes, beat the whole yogurt with turmeric powder & salt add the yogurt mixture to the pan and turn off the flame.

For keerai muttai poriyal (Spinach & egg stir fry) :

Wash and clean & chopped spinach keep aside. In pan add chopped onion, chopped garlic & green chilli sauté for 3 minutes and add spinach. cook with lid closed for 5 minutes add salt & beaten eggs and cook until it done.

Stuffed venddakai (Stuffed Okra fry)

Ingredient : Okra – 250 gms ; 2 tbsp - almonds & cashews ; coconut – 3 pieces ; chilli powder – 1 tbsp ; 1 tbsp – coriander seeds ; 1/2 tsp – cumin seeds ; a pinch of turmeric powder ; salt to taste ; oil for shallow fry .

Slit the okras lengthwise such a way, without cutting through the entire length (should still be joint at one end) and keep aside.

In a mixer grind the following into fine powder, almonds, cashews, grated coconut, chilli powder, coriander powder, cumin seeds and add salt.

Stuffed the grind mixture masala into the Okra and shallow fry it in coconut oil until it done.

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 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.