Delicious and Nutritious South Asian Recipes for Intermittent Fasting and Weight Loss
Welcome to our blog, where we bring you a flavorful journey through the world of South Asian cuisine, specially crafted for those embarking on the path of intermittent fasting and weight loss. In this culinary adventure, we present you with a collection of low-calorie, high-nutrient recipes that not only tantalize your taste buds but also support your health goals.
Intermittent fasting has gained immense popularity for its potential to shed unwanted pounds and boost overall well-being. And what better way to enhance your fasting routine than by incorporating the rich flavors and aromatic spices of South Asian dishes? From the fiery spices of Achari Bhindi to the smoky tenderness of Dum Qeema, our recipes will take your fasting journey to a whole new level.
Each recipe is thoughtfully designed to provide you with essential nutrients while keeping the calorie count in check. We believe that healthy eating should never compromise on taste, and that's why our culinary creations strike the perfect balance between nourishment and indulgence.
To make your cooking experience even more enjoyable and accessible, we have included YouTube links with each recipe. These videos will guide you through the preparation steps, making it easier to recreate these delicious dishes in your kitchen.
So join us as we dive into South Asian culinary delights, where each bite is a celebration of flavors and a step towards your weight loss goals. Get ready to savor the goodness of these dishes as we guide you through the preparation steps, provide you with calorie counts, and highlight the health benefits of each recipe.
Let's embark on this delicious journey together and make intermittent fasting an enjoyable and satisfying experience.
Recipe 1: Achari Bhindi (Spicy Lady Finger)
Ingredients:
- Fennel Seeds/Saunf: 2 tbsp
- Cumin Seeds/Zeera: 2 tbsp
- Coriander Seeds/Dhania: 2 tbsp
- Fenugreek Seeds/Methidana: 1 tbsp
- Nigella Seeds/Kalonji: 1 tsp
- Mustard Seeds/Rai: 1 tbsp
- Red Chili Powder: 1 tbsp
- Crushed Red Chilies: 1 tsp (optional)
- Snack Spice or Chaat Masala: 1 tbsp
- Salt: to taste
- All Spice Powder: 1 tsp (if preparing for meat curries)
- Ladyfinger/Bhindi: 500g (half kg)
- Tomatoes: 250g (3 large), sliced
- Onion: 200g (2 large), sliced
- Ginger: 1 tbsp, sliced
- Raw Mango: 1 (or Tamarind Pulp: 1 tbsp, or Lemon: 1)
- Oil: 2-3 tbsp (or as required)
Preparation Steps:
- Heat oil in a pan and lightly fry the onions.
- Add Bhindi (ladyfinger) and spices, stirring for 1-2 minutes.
- Add tomatoes, raw mango (or tamarind pulp/lemon), and spices. Cook on high flame for 2-3 minutes, then reduce the heat to low and cook for 10-15 minutes.
- Serve with bread or rice of choice.
Calories:
- Ladyfinger (Bhindi): Approximately 130 calories per 100g
- Tomatoes: Approximately 18 calories per 100g
- Onion: Approximately 40 calories per 100g
- Oil: Approximately 120 calories per tablespoon
Total Calories per Serving: 300-350 Cal
Health Benefits:
- Ladyfinger (Bhindi): High in fiber, vitamins, and minerals. Supports digestion and promotes a healthy heart.
- Tomatoes: Rich in antioxidants, vitamins, and minerals. Promote healthy skin, improve vision, and support heart health.
- Onion: Contains antioxidants and anti-inflammatory compounds. May help reduce the risk of certain chronic diseases.
- Raw Mango: Good source of vitamin C and dietary fiber. Supports immune health and aids digestion.
- Spices (Fennel Seeds, Cumin Seeds, Coriander Seeds, Fenugreek Seeds, Nigella Seeds, Mustard Seeds, Red Chili Powder): Provide flavor and potential health benefits such as anti-inflammatory and digestive properties.
Recipe 2: Dum Qeema (BBQ Mince)
Ingredients:
- Mince: 750g
- Onions: 2-3 large
- Ginger Garlic Paste: 2 tbsp
- Papaya Paste: 2 tbsp
- Salt: to taste
- All Spice Powder: 1 tsp
- Vinegar/Yogurt/Lemon Juice: 2-3 tbsp
- Red Chili Powder: 1 tbsp
- Crushed Red Chili Powder: 1 tsp
- Cumin Powder: 2 tsp
- Black Pepper: 1 tsp
- Coriander Powder: 1 tbsp
- Snack Spice or Chaat Masala: 1 tsp
- Oil: 2-3 tbsp (for cooking)
- Coal: 1
Preparation Steps:
- Heat oil in a pan and fry onions until golden brown.
- Add ginger garlic paste and spices to the pan and cook for 1-2 minutes.
- Add mince and papaya paste to the pan and cook for 5 minutes.
- Add yogurt and cook for 5 more minutes.
- Cook on low flame for 10-15 minutes.
- Prepare a hot coal by heating it in a flame for 5-10 minutes.
- Place a small bowl in the pan with the cooked mince and add the hot coal to it.
- Drizzle 1 tsp of oil over the coal and cover the cooking pan with its lid.
- Keep it covered until all the smoke dissipates.
- Serve with green mint sauce, bread of choice, and fresh salad.
Calories:
- Mince: Approximately 200-250 calories per 100g (we have used lean chicken mince)
- Onions: Approximately 40 calories per 100g
- Oil: Approximately 100 calories per tablespoon (we have used olive oil)
Total Calories per Serving: 300-350 Cal
Health Benefits:
- Mince: Good source of protein, iron, and zinc. Protein is essential for muscle growth and repair, while iron and zinc support various bodily functions.
- Onions: Contain antioxidants and fiber. May have anti-inflammatory and antimicrobial properties.
- Spices (Ginger, Garlic, Red Chili Powder, Cumin Powder, Black Pepper, Coriander Powder): Provide flavor and potential health benefits such as anti-inflammatory and digestion-enhancing properties.
Recipe 3:Besan Dosa Recipe (Stuffed Chickpea Flour Crepes)
Ingredients:
- Besan/Gram Flour: 1 cup
- Egg: 1
- Onion: 1
- Green Chilies: 3-4
- Salt: to taste
- Water: as required
- Snack Spice/Chaat Masala: 2 tsp
- Oil: for cooking
- Boiled Potatoes mixture for filling
Preparation Steps:
- In a bowl, mix besan (gram flour), egg, finely chopped onion, finely chopped green chilies, salt, and water. Leave the mixture to rest for 5-10 minutes.
- Heat oil in a pan.
- Pour the batter onto the pan and spread it into a thin circle.
- Cook the dosa for 3-5 minutes on both sides until it turns golden brown.
- Add the boiled potatoes mixture as filling and fold the dosa.
- Serve the Besan Dosa with a sauce of your choice.
Calories:
- Besan (Gram Flour): Approximately 356 calories per cup (92g)
- Egg: Approximately 70-80 calories per large egg
- Onion: Approximately 40 calories per 100g
- Oil: Approximately 120 calories per tablespoon
Total Calories per Serving: 250-350 Cal
Health Benefits:
- Besan (Gram Flour): Good source of protein and dietary fiber. Contains essential minerals like iron, magnesium, and zinc.
- Egg: Excellent source of high-quality protein, vitamins, and minerals. Provides essential amino acids for various body functions.
- Onion: Contains antioxidants and fiber. May have anti-inflammatory and antimicrobial properties.
Recipe 4:Steam Chicken Recipe
Ingredients:
- Chicken: 1 kg
- Yogurt: 200g
- Mint Sauce: 1-2 tbsp
- Plum Sauce: 1-2 tbsp
- Salt: to taste
- Ginger Garlic Paste: 2 tbsp
- Cumin Powder: 1 tbsp
- Coriander Powder: 2 tbsp
- Oil: 1 tsp
- All Spice Powder: 1 tsp (optional)
- Paprika Powder: 1 tsp
- Mint Sauce: 2 tbsp
Preparation Steps:
- In a bowl, marinate the chicken with yogurt, mint sauce, plum sauce, salt, ginger garlic paste, cumin powder, coriander powder, oil, all spice powder (if using), and paprika powder. Keep the chicken marinated for 1-2 hours. For more tenderized chicken, leave it overnight in the refrigerator.
- Steam the marinated chicken in a steamer for about 20-25 minutes until it is cooked through.
- Serve the Steam Chicken with bread or rice of your choice.
Calories:
- Chicken: Approximately 165-195 calories per 100g (depending on the cut and skin)
- Yogurt: Approximately 61 calories per 100g
- Mint Sauce: Calorie content depends on the specific brand or homemade recipe used.
Health Benefits:
- Chicken: Good source of protein, vitamins, and minerals. Supports muscle growth and repair, and provides essential nutrients for overall health.
- Yogurt: Contains probiotics, calcium, and protein. Supports gut health and provides essential nutrients for bone health.
- Mint: May aid digestion and provide a refreshing flavor.
Recipe 5:Achaar Baingan (Pickled Eggplant)
Ingredients:
- Eggplant: 500g
- Oil: 3 tbsp
- Onions: 2
- Tomatoes: 3-4
- Green Chilies: 3-4
- Salt: to taste
- Tamarind Pulp: 1 tbsp
- Snack Spice: 1 tsp
- Red Chili Powder: 1 tbsp
- Turmeric: 1/2 tsp
- Nigella Seeds/Kalonji: 1/2 tsp
- Fenugreek Seeds/Methi Dana: 1/2 tsp
- Cumin Powder/Zeera: 2 tsp
- Coriander Seeds/Dhania: 1/2 tsp
- Mustard Seeds/Rai Dana: 1/2 tsp
Preparation Steps:
- Heat oil in a pan. Once heated, add onion slices and cook until caramelized.
- Add all the whole spices (nigella seeds, fenugreek seeds, coriander seeds, mustard seeds) and cook for 3-4 minutes.
- Add tomato paste, red chili powder, turmeric, cumin powder, and salt. Cook for 5-6 minutes.
- Add eggplant to the pan and cook on low flame for 10-12 minutes until the eggplant is tenderized.
- Once the eggplant is tender, add snack spice and green chilies to the pan.
- Finally, add tamarind pulp and cook for 5 more minutes.
- Serve the Achaar Baingan with rice or bread of your choice.
Calories:
- Eggplant: Approximately 24 calories per 100g
- Oil: Approximately 120 calories per tablespoon
- Onions: Approximately 40 calories per 100g
- Tomatoes: Approximately 18 calories per 100g
- Tamarind Pulp: Calorie content depends on the specific brand or homemade recipe used.
Total Calories per Serving: 200-250 Cal
- Eggplant, the star ingredient of this recipe, is a great source of antioxidants such as nasunin. These antioxidants help protect the body against free radicals, which can cause cellular damage and contribute to chronic diseases.
- Spices (Ginger, Garlic, Red Chili Powder, Cumin Powder, Black Pepper, Coriander Powder): Provide flavor and potential health benefits such as anti-inflammatory and digestion-enhancing properties.
- Onion: Contains antioxidants and fiber. May have anti-inflammatory and antimicrobial properties.
- Tomatoes: Rich in antioxidants, vitamins, and minerals. Promote healthy skin, improve vision, and support heart health.
FAQs on These South Asian Recipes for Intermittent Fasting and Weight Loss
Q: Can I still enjoy flavorful meals while following intermittent fasting for weight loss?
A: Absolutely! Our low-calorie, high-nutrient South Asian recipes offer a delightful balance of taste and nutrition to enhance your fasting journey.
Q: Are these recipes suitable for maintaining a calorie deficit?
A: Yes, these recipes are designed to be low in calories while providing essential nutrients, making them perfect for supporting weight loss through intermittent fasting.
Q: Will these recipes help me stay satiated during my fasting periods?
A: Yes, the inclusion of fiber-rich ingredients and spices in our recipes helps promote satiety, keeping you feeling fuller for longer during your fasting windows.
Q: Can I incorporate these recipes into a balanced diet beyond intermittent fasting?
A: Absolutely! These recipes can be enjoyed as part of a well-rounded, healthy eating plan, even beyond the scope of intermittent fasting.
Q: How can I make the most of these recipes for optimal weight loss results?
A: To maximize weight loss benefits, pair these recipes with regular physical activity, portion control, and mindful eating practices for a holistic approach to your weight loss journey.
Final Thoughts:
As we come to the end of our culinary adventure through these low-calorie, high-nutrient South Asian recipes for intermittent fasting and weight loss, we hope that you have discovered a world of delicious possibilities. Each dish we've explored has not only delighted your taste buds but also supported your health goals.
By incorporating these flavorful recipes into your fasting routine, you have unlocked a treasure trove of culinary delights that nourish your body and enhance your well-being. The vibrant spices, wholesome ingredients, and careful preparation have come together to create a symphony of flavors that make your fasting journey a truly enjoyable experience.
Remember, the path to weight loss and overall wellness is not just about deprivation, but about finding a sustainable and satisfying way to nourish your body. The South Asian cuisine showcased here offers a perfect fusion of taste and nutrition, proving that healthy eating can be both exciting and delicious.
We encourage you to continue experimenting with these recipes, making them your own, and exploring the vast world of South Asian flavors. Don't forget to share your culinary creations with friends and family, spreading the joy of nutritious eating.
Thank you for joining us on this flavorful journey. May these recipes continue to inspire you as you embrace intermittent fasting and work towards achieving your weight loss and health goals. Bon appétit!
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