Recipes

A lot of the recipes here involve substituting ingredients of common recipes with lower calorie and healthier alternatives.

Typical low calorie dense ingredients include:

• Black beans
• Kidney beans
• Chickpeas
• Apple sauce
• Greek Yoghurt
• Oats
• Low fat popcorn
• Frozen berries
• Cottage cheese
• Vegetables (Honourable mentions: Spinach, Broccoli, Cauliflower, Carrots, Potatoes, Sweet Potatoes)
• Sugar-free pudding mix
• High protein pudding/smoothie/drink
• (Vegetarian) Gelatin/Sugar-free jello
• Shirataki noodles
• Nut milk

Some ingredients that are harder to find in typical supermarkets:

• Canned pumpkin filling
• Guar gum (iHerb)
• Xantham gum (iHerb)
• Erythritol (iHerb, Sinunapteekki)
• Whole Psyllium Husk (iHerb)
• Vanilla extract (iHerb)
• Emulsion flavour (LetsCelebrate)

Some more constraints in the form of what to avoid having frequently with regards to acid reflux and gastritis.

• Paprika
• All forms of beans
• Chilli

More specific products designed to be low/zero calories:

• Zero-calorie soft drinks
• Zero-calorie sweeteners (e.g. for salad dressings)
• Sugar-free gum
• Peanut butter powder (e.g. for protein shakes, oatmeal)

Source: Youtube

Ingredients:

• 200g Chicken breast
• 1 tsp Greek Yoghurt
• 1/4 tsp Salt, Pepper, Turmeric, Garlic Powder, Onion Powder, Smoked Paprika, Cumin Powder
• 1/2 tsp Paprika
• 1 tsp Lemon juice

Instructions: Cut chicken breast into small cubes, and create holes in chicken pieces using a fork to make sure it marinates well. Then mix all ingredients. Marinate for some time between 1-12 hrs.

For 200g of chicken, use the oven with 230C for 12 minutes.

Source: Youtube

Ingredients:

• 25g Cream of rice
• 180g Water/Coffee/Milk
• Protein powder, 1 scoop (Pudding version)/ 1/2 scoop (Cake version)
• Liquid egg white, 70g (Cake version)
• Salt, pinch.
• Sweeteners, cinnamon, etc (Optional)

Instructions: Whisk cream of rice and liquid together, using a proper whisk. Then put to the microwave for 2 minutes, stop and stir if it starts to burst. After microwave, whisk hard until consistency is smooth. Let it cool for a while.

From here on, to make a fluffy cake style version, put in whey protein powder (note that the flavour should be one you like), and add the egg whites and whisk. Then cook it in the microwave until it fluffs up like a cake.

To make the pudding version (i.e. non-cake version), add the whey protein to the mix and whisk.

Put in the fridge over-night.

Source: Youtube

Ingredients:

• 85g Greek Yoghurt
• 10g protein powder (can be increased)
• 5g pudding mix
• Pinch of salt
• Pinch of Xantham gum
• Pinch of guar gum
• 300g ice
• 1 Banana
• Pinch of Erythritol/Stevia
• Pinch of cinnamon
• 2 Strawberries (Optional)
• Maple syrup and/or Chocolate syrup (Optional)

Instructions: Split the banana in half vertically, then broil it in the oven with max heat for 3 minutes after sprinkling the sweetener and cinnamon on it.

To make the ice-cream, blend 100g of ice with the Greek yoghurt, protein powder, pudding mix, salt, Xantham and guar gum. Do this in 3 stages, adding 100g of ice in each stage.

Add strawberries and syrup as needed.

Source: Youtube

Ingredients:

• 500g baby carrots
• 10g corn starch
• Pinch of salt
• 1 tsp smoked paprika powder
• 1 tsp garlic powder
• 30g/2 tbsp water

Instructions: Cut each baby carrot in half, and cut each half into another half to get 4 roughly equal pieces per carrot.

Mix the dry ingredients, and put just enough water for the mix to have a batter like consistency.

Source: Youtube

Ingredients:

• 122g (1/2 Cup) Pumpkin Puree
• 150g Egg Whites (from carton is fine here)
• 10g Whole Psyllium Husks
• 20g Flour
• 5g (1 tsp) Vanilla Extract
• 5g (1 tsp) Butter Extract
• 1/2 tsp Baking Powder
• Pinch of Salt
• 3 Sweetener Packets
• Dash of cream of tartar
• 3 Egg Whites (from eggs, not carton)
• 35g Erythritol/Sugar Replacement Sweetener
• 10g (4 tsp) Corn Starch
• 5g (1 tsp) Vanilla Extract
• 5g (1 tsp) Butter Extract
• Pinch of Salt

Instructions: In one bowl, whip egg whites from the eggs with the cream of tartar using ideally an electric whisk for a few minutes before getting stiff peaks. Add sweetener and corn starch, then whip until you get stiff peaks. Then add 1 tsp each of the butter and vanilla extract and give a quick whip.

In another bowl, mix the egg whites from the carton with the pumpkin puree. Add a pinch of salt, and add 1 tsp each of the butte and vanilla extract, a small pinch of baking powder, more artificial sweetener as needed, then the psyllium husk, the flour and whip all of them together.

Mix both of the bowls in 3 stages, by adding a third of one bowl to the other in each stage. Cook on pan with lid on low heat for a few minutes on each side, flip halfway.

Source: Youtube

Ingredients:

• 30g Casein Protein Powder
• 24g Erythritol
• 46g Egg Whites
• 21g Greek Yogurt
• 1 tsp Butter Extract
• 1 tsp Vanilla Extract
• 1 tsp Cake Batter Extract
• Pinch of Salt
• 7g Mini Chocolate Chips

Greek yoghurt + butter extract is used as a substitute for butter.

Instructions: Mix all the dry ingredients and wet ingredients separately each in a bowl, then combine them by adding the contents of the dry bowl to the wet bowl in separate stages. Add chocolate chips on top

Source: Youtube

Ingredients:

• 120g Diet coke/pepsi
• 21g Cocoa powder
• 15g Regular flour
• 12g Whey protein powder (ideally chocolate flavoured)
• 45g Erythritol
• 1/6 tsp Baking powder
• Pinch of salt

Instructions: Preheat oven to 180C.

First mix all the dry ingredients, then add the coke/pepsi and mix until no clumps are left.

Add batter to baking pan with parchment paper. Bake for 30 minutes, checking the progress at the 20 minute mark. Let cool before eating.

Source: Youtube

The aim of this recipe is to strike a balance between the volume provided by cauliflower (at the expenses of being watery) with the taste provided by mashed potatoes (at the expense of higher calories per volume)

Ingredients:

• Cauliflower (Frozen would be easier)
• 22g Mashed potato powder
• 120g water
• Rosemary, onion powder, garlic powder, pepper
• Pinch of salt
• 20g Greek Yoghurt (Optional)

Instructions:

• Put the cauliflower into the microwave for 2 stages of 5 minutes each. Mash the cauliflower using either a blender, potato masher, food processor etc. Next add the mashed potato powder and water, mix it for a bit then put that in the microwave for 1.5 minutes. Mix the mashed potato once more. The aim is to have a 1:1 ratio of potato and cauliflower mash.

  Mix the cauliflower and potato mash, add seasoning and stir. Add the Greek yoghurt (meant as a substitute for sour cream) and mix well.

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