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 8

 

Hflc Lunch Menu Series 8



Keerai thengai pal sadam ( spinach & coconut milk rice )
Egg tawa masala recipe source from sanjyotkeer

Ingredient for recipe – Boiled egg – 5 ; onion – 2 big chopped ; tomatoes – 2 puree ; 2 tbsp – ginger & garlic paste ; a bunch of coriander leaves ; 4 no – green chilli ; chilli powder – 1 tbsp ; curry masala powder – 2 tbsp ; 1 tsp – cumin seeds ;salt to taste .

In a pan add oil & jeera ,then add boiled egg cut into half sprinkle some chilli powder , salt & curry masala powder on the both sides and cook for 5 minutes then remove the eggs and keep it separately .
Same pan add oil and chopped Onion and one green chilli till it becomes brown in color , In a mixer grind ginger & garlic paste , coriander leaves & green chilli into fine paste and the saute the paste for 5 minutes then add tamarind paste but I used tomato puree and saute it till water from tomates are adsorbed then add chilli powder,curry masala powder & salt fry till oil separate ,pour water allow it boil once curry become thick add eggs then serve with rice or chapati .

Spinach & Coconut milk rice

Ingredient – clean & washed a bunch of spinach ( can use any type of spinach which is available ) ; basmati rice – 2 cup ; 2 - onion sliced ;1 – tomato chopped ; 4 – green chilli ; 2 tsp – ginger & garlic paste ; coconut milk – 2 cups ; salt to taste ; whole spices ( cardamom clove , cinnamon sticks , nutmeg powder , fennel seeds , bay leave )

In thick bottom add oil & whole spiece masala then add chopped onion & green chilli saute it till light pink color , In meanwhile grind in mixer spinach , some mint leaves ,green chilli into fine paste , then add the spinach mixture , ginger & garlic paste saute it till raw smell go after some time add tomato now add the 2 cup of coconut milk & 1 cup water then add soaked basmati rice & salt once rice started adsorb the water double in size close the lid and keep in low flame for 15 minutes ,switch off the stove .

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 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.