Stir fried Ivy Gourd with onion & garlic

Stir fried Ivy Gourd with Garlic

ivy gourd fry

Ivy gourd fry Kunduru fry is one more healthy green vegetable recipe. Ivy Gourd known as Tendli/ Tindora or kundru in hindi is popular in entire country. Though its used as a side dish. This is one easy stir frying recipe. This is again perfect for keto recipe as low in carb. In case of keto diet remove onion and saute the ivy gourd with garlic.

Do you Know stir frying is better than boiling. While we boil vegetables it looses 50% or more anti oxidants. Read more from this article from CNN on the healthiest ways to cook veggies and boost nutrition.

With minimal ingredients this ivy gourd fry or kunduru fry is a perfect recipe. The main ingredients are ivy gourd, garlic, green chillies, salt. I have not used any other spices to the dish. This is a simple yet delicious side dish. It goes well with dal and rice or chapati/ roti.

And in case you like it more spicy then in the end, add 1/2 tsp cumin powder, 2 tsp coriander powder, 1 tsp red chilli powder (or adjust as per taste and amount of kunduru you are taking.) and saute for 2 – 3 minutes more on low flame and cover with a lid. This will help in absorb To add variation, add crushed roasted peanuts in the ens.

kunduru fry

Also try our similar recipes like potol or pointed gourd curry, aloo baingan, aloo simla, aloo jeera, bhindi fry, bhindi masala, doi potol, lauki curry, lauki bhujia.

Stir fried Ivy Gourd

Perfect side dish is easy to prepare and yummy.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Appetizer, Side Dish
Cuisine: Indian
Keyword: Easy Less than 30 minutes Recipe, Indian Curry, Low-carb Recipe
Servings: 2 Servings
Author: daintykitchen

Ingredients

  • 2 tbsp Oil
  • 250 gms Ivy gourd or Kunduru
  • 6 pods Garlic minced
  • 1 Onion sliced
  • 1/4 tsp Salt
  • 2 Green Chilies Cut into slits

Instructions

  • Heat oil in a pan. Add minced/ chopped garlic and saute for 30 seconds. Add Onions & saute for another minute.
  • Add chopped vegetables, salt. Mix well. Cover with a lid and cook for 10 minutes on medium flame.
  • Stir continuously to avoid sticking at base of pan.
  • Serve hot with main dish chapati, paratha etc.
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Low Carb Creamy Mushroom Soup

Low Carb Creamy Mushroom Soup

Monsoon and hot soups!! what a divine combination. I must say this soup is my all time favourite now. I would love to make this luscious creamy mushroom soup very often. Read my other soup recipe here.

In western part of India monsoon has arrived with drizzles and heavy showers accompanied with chilled wind, cold weather. Like we need some cold food to beat the heat of hot sunny summers, our body crave for hot beverages and some crispy fritters to accompany the fizzy weather. In this damp and moist weather germs and bacteria also breeds rapidly. Research has shown that our immunity system tend to be low in monsoon & makes us susceptible to diseases like cold, flu and digestive tract infection which are very common diseases associated with monsoon. Intake water carefully as these are the place where germs develop and so are the diseases. For this reason I say a strict no to any outside food especially street foods.

So to stay strong we need to develop healthy food habit for this monsoon. And to break the stereotype food habit of hot tea & coffee & fritters, why not welcome this monsoon with some healthy and flavorful piping hot soups. Soups are nutritious, keeps you full for longer. Also as these are light so easily digestible and helps in reducing inflammation and stomach flatulence.

This creamy low carb mushroom soup is perfect for this monsoon. Rich with nutrition this soup is super easy to make and flavorful with its earthy look & taste. I never knew this mushroom soup would taste so insanely delicious while preparing.It has flavors of garlic and chilli for that spiciness, curd, pepper, natural mild sweetness from mushroom and onion, everything well balanced made this a perfect recipe. To make it little creamy I have added 1/4 tsp whole wheat flour which is better than all purpose flour. You can add almond flour also to it. A pinch of flour and 2 tbsp of milk made it more creamy. I have replaced heavy cream with beaten curd. If you are vegan then use soy milk and vegan curd for the recipe. If you are following Keto diet then add heavy cream and butter for this recipe.

Its a super easy and 3 step recipe:

I. Chop and saute mushrooms, onions, garlics. Sprinkle flour and water/ milk to simmer.

II. Blend to a smooth puree. Add seasoning (salt & pepper).

III. Simmer to get right consistency. Garnish & Serve

Interesting!! lets make this super healthy creamy earthy mushroom soup.

 

Low Carb Creamy Mushroom Soup

Mushroom is sauted with onion and garlic. Then pureed and simmered to make this recipe.
Prep Time5 mins
Cook Time10 mins
Total Time25 mins
Course: Soups, Weightloss Recipe
Cuisine: American, Asian, Indian, Italian
Keyword: Healthy Soups, Low-carb Recipe
Servings: 2 People
Author: daintykitchen

Ingredients

  • 1 tbsp Oil
  • 8-10 Mushrooms Washed and chopped
  • 4 - 5 garlic
  • 1 Green Chilli
  • 1/2 tsp Black Pepper Powder
  • 1 tbsp Beaten curd/ Fresh cream for garnishing
  • 1/4 tsp Salt
  • 1 medium Onion Diced

Instructions

  • Wash and chop the ingredients. Heat oil in a pan. Add minced garlic and onions. Once onion is translucent add chopped mushrooms and saute for 2 minutes. Remove 4- 5 pieces for garnishing.
  • Add 1/4 tsp flour and saute for a minute. Add water & milk here and let it simmer and get cooked in this liquid.
  • Once mushrooms are soft and well cooked turn off the gas and blend to a smooth puree using a hand blender. If using normal blender then cool the mixture completely before grinding. To make it spicy I have added 1 green chilli to the blending jar along with mushroom. This is optional you can skip adding green chilli.
  • Heat the puree again in the pan. Season with salt and pepper. Bring it to a boil and adjust thickness of soup.
  • Turn off gas and serve hot with swirl of beaten curd. Garnish with chopped coriander leaves and few sauteed mushroom pieces.

Notes

  • If you are using regular mixer grinder, then cool the mushroom mixture completely before blending else it will burst with hot air pressure.
  • For spiciness you can use green chilli or black pepper or cayenne pepper.
  • Add almond flour for healthier option.
Happy cooking friends. Try this recipe and share your feedback below in the comment box.

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Low Carb Keto Ridged Gourd Sautee

Low-Carb Stir-fried Ridgedgourd

Ridged Gourd also known as Torai belongs to same family as bottle gourd and bitter gourd. Its one of the healthy vegetable and perfect for them who following Keto diet. In the stirfrying little more oil gives that additional fat requirements for the Keto. Those who don’t want additional fat stick to less oil. I prefer using mustard oil rather than refined soybean oil or any other vegetable oil. Else use extra light olive oil.

Ridgegourd has 90% water content and hence good for summer season. It has numerous health benefits like other gourd family members.

Torai

This is a simple preparation with common spices.

Low Carb Keto Ridged Gourd Sautee

This is an easy to cook recipe which is healthy and also a perfect food for Keto diet.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Keto Recipe, Main Dish, Sabzi & Curry
Cuisine: Indian
Servings: 2 People
Author: daintykitchen

Ingredients

  • 3 Tbsp Mustard Oil Or olive oil or any refined oil
  • 250 Gm Ridge gourd
  • 1 Onion Sliced
  • 1 Tomato Diced
  • 2 Tbsp Coriander Powder
  • 1 Tbsp Red Chilli Powder
  • 1/2 Tsp Turmeric powder
  • 2 Green Chili
  • 1 Tsp Cumin seeds
  • 2 Tbsp Coriander leaves
  • 1 Tsp • Salt as per taste

Instructions

  • Slice the Ridgegourd after peeling the skin.
    Torai
  • Heat oil in a pan. Add cumin seeds, let it crackle. Add green chillies, crushed garlic, saute for a minute. Add sliced onions and saute.
  • Once onion becomes translucent, add tomatoes and Ridgegourd. Add salt and mix well.
  • Saute for 2 minutes on high flame with continuous stirring. Add all spices and mix well.
  • Cover with a lid and Saute on medium to low flame till Ridgegourd is cooked soft
  • Add chopped coriander leaves and a pinch of garam masala.

Notes

  • If using mustard oil wait till oil is smokey hot and releases pungent smell.
  • Turn off gas and wait for a minute to reduce the temperature of oil slightly else when you add cumin seeds they will turn brown.
Happy cooking friends.
 

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Low Carb Asian Stir Fried Vegetables

Low Carb Asian Stir Fried Vegetables

This is one of the keto recipe which is low carb. Stir fried is always better than boiling vegetables because it helps to release anti oxidants effectively. I have taken few colourful vegetables which are best for keto diet. These vegetables are full of nutritions, vitamins & minerals. This is perfect for keto diet because of low carb and fat as its stir fried.

I have used broccoli, cauliflower, green beans, red bell pepper, yellow bell pepper, red cabbage, cherry tomatoes, green chillies, garlic.

These are sauted with salt, soy sauce and vinegar.

Soy sauce contains 1g per 1tbsp and hence it’s ok to consume this in moderation while following keto diet. Again when we stir fry vegetable they consume little more oil for complete cooking. But while stir frying its important to add the vegetables which takes longer time to get cooked than other vegetables. So in this vegetables stir fry, first broccoli and cauliflower and beans sauteed. once they are fried and half cooked, i have added cabbage and peppers as they takes less time to cook. This divine looking dish comes out as so yummy and delicious with minimal spices.

It looks so colourful and tempting. Using olive oil keeps the nutrition intact than regular vegetable oil.

You can add other low carb vegetables like cabbage, mushrooms, asparagus to the dish.

Low Carb Asian Stir Fried Vegetables

Stir fried vegetables are best option for keto diet. All low carb veggies are sauted in salt and pepper. Soy sauce and vinegar used in moderation. This delicious recipe is full of nutrition and low in carb.
Prep Time5 mins
Cook Time8 mins
Total Time13 mins
Course: Keto Recipe
Cuisine: Asian
Servings: 2 People
Author: daintykitchen

Ingredients

  • 1 cup Broccoli 10 Florets
  • 1 cup Cauliflower 10 florets
  • 10 Green Beans Cut into halves
  • 1/2 Red Bell Pepper Diced
  • 1/4 Yellow Bell Pepper
  • 5 Cherry Tomatoes Cut into halves
  • 1 cup Red Cabbage Shredded finely
  • 8 Garlic pods crushed
  • 1/4 tsp salt
  • 1/2 tbsp white vinegar
  • 1/2 tsp Soy Sauce
  • 1/4 tsp Black pepper freshly crushed

Instructions

  • Wash and clean all vegetables. Cut them into required sizes.
  • Heat 4 tbsp oil in a pan. Add cauliflower, broccoli, grean beans and saute. add a pinch of salt. Saute for 4 - 5 minutes till they are cooked and soft but with a bite.
  • Add the peppers, red cabbage, tomatoes, garlic and onion. Give it a stir for another 2 - 3 minutes. If required sprinkle 1 tsp oil from sides. Add rest salt. mix well. Add soy sauce and vinegar and saute for a minute.
  • Turn off the heat. Serve hot.

Notes

Try this simple and delicious recipe and share your feedback.

Happy Cooking Friends

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Easy 15 Minutes Stuffed Bitter Gourd or Bharwa Karela

bharwa karela

Stuffed Karela or Bitter Gourd Using Ready-to-use Curry Paste & Pickle Spice Mix

bharwa karela

Read my earlier post regarding ready to use curry paste & pickle spice mix to prepare the mixtures and store to reduce the cooking time. Normally it takes almost around 1 hour to prepare stuffed karela in this way. But if you have these two basic ingredients readily available then you can cook this in 15 minutes plus  minutes preparation time. Just imagine you have saved 40 – 45 minutes by smart cooking. You can invest that time in creating some other fabulous recipe ideas or spend quality time with your family with kids. Isn’t it a great idea.

In this recipe I have used the same pickle spice mix as in stuffed eggplant stir-fry. Similar way stuffed brinjals, stuffed capsicum, stuffed tinda etc are prepared quickly.

Again I have not discarded the outer skin. Either you can use the clean skin of bitter gourd in making juice or mix them with onion paste for stuff. It gives similar flavor as fried flower buds of neem plant. My mom used to make lots of neem and karela for us. We initially hated the bitter taste but gradually started liking these healthy bitter vegetables, their edible flower buds etc. So I have tried using peeled skin along with onion paste. In that case first fry the skin and then add onion paste and saute.

While selecting the smaller ones as they are perfect for this dish and takes lesser cooking time. Also they are not hard and matured ones else you will have to remove the seeds from karela then stuff it.

This is Keto friendly, Diabetic friendly (one of the best food for diabetic patients). Though its a healthy food option, it’s not meant for weight loss as it consumes lots of oil in the process. Kids surely will not like the bitter taste but try to add smaller portion to their regular meal. Moms are so smart infact they always find some or the other way to feed healthy food to their kids.

Lets make this bharwa karela or stuffed bitter gourd or bharwa karela.

Easy 15 Minutes Stuffed Karela or Bitter Gourd

Stuffed Karela is made by stuffing spices in the slits made on karela. Tie the stuffed karela with thread and stir fry them on low flame.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Keto Recipe, Sabzi & Curry, Side Dish
Cuisine: Indian, North Indian
Servings: 4 People
Author: daintykitchen

Ingredients

  • 5 tbsp Oil
  • 250 gm Bitter Gourd
  • 3 tbsp Curry Paste (cooked paste on onion, garlic, ginger, chillies, coriander powder, cumin powder, turmeric powder, red chilli powder)
  • 2 tbsp Pickle Spice Mix (refer link above or instuction below)
  • 1/2 tsp Aamchur/ Dry mango powder
  • 1/2 tsp Salt as per taste

Instructions

Preparing the stuffing

  • To make pickle spice, Dry roast these spices and grind to a fine paste. 2 tsp coriander seeds, 1 tsp cumin seeds, 2 tsp fennel seeds, 1/2 tsp yellow mustard halves, 1/4 tsp fenugreek seeds, 1/4 tsp (pinch) onion seeds (optional).
  • Add 3 - 4 tbsp ready to use curry paste (refer link in text), 2 tbsp pickle spice mix, salt and dry mango/ aamchur in a mixing bowl and mix well all ingredients
  • Wash and peel the skin of the bitter gourd. Make slits vertically from one side. Carefully do this to make a pocket only to stuff the masala mix.
    stuffed karela
  • stuffed karela

Stuffing the Karela

  • Take one spoon of mixture and try to fill as much enters into it. Repeat for all and keep aside on a plate.
    stuffed karela
  • Take a small thread and try to tie the karela as shown in picture.
    stuffed karela
  • The idea is to seal the karela so that the masalas won't come out while frying. Some excess masala will come out in this process. But don't worry about it.

Stir-frying the stuffed karels

  • Heat 5 - 6 tbsp oil and once oil is hot place stuffed karela into the pan. cover with lead and cook on medium low heat. Occasionally flip the karela with help of a tong.
  • If you have more quantity karela then do it in batches of 5 - 6 at a time. Don't over crowd the pan. It takes 8 - 10 minutes on low flame to cook the stuffed karela completely. If you have more in quantity or in large size karela then it might take bit longer to cook the whole lot.
  • Bharwa karela is ready to serve.
    stuffed karela

Notes

 

Happy Cooking Friends. 

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Easy 5 Minutes Creamy Mushroom Curry in Indian Style

Easy Low-carb Mushroom Curry in Indian Style 

Easy 5 minutes creamy mushroom curry in Indian style. Five minutes sounds magical. I have that magic wand. We all know how difficult it is to spend hours in kitchen. So we are looking for great recipes and great ideas to reduce that cooking time so that we can spend time with our family and kids. That’s why I have adopted one trick from my mom and shared in previous blog, Ready to use curry paste. Read the recipe here. Prepare the curry paste and store in refrigerator and use for different curries. This paste can be stored up to a week or more. This paste has no tomato puree added. So while cooking heat the paste in a pan and add tomato puree to it. In the end add garam masala.

Curry paste

Mushrooms are low in carb and hence considered and recommended for keto diet. If you are preparing this as keto then cook in butter and add cream to the curry. Those who are aiming for only low carb and low fat, consider no cream and butter. Use canola oil or olive oil.

Mushroom has high water content and it releases lots of water to the gravy. So never add excess water while cooking mushroom. Add mushrooms and saute for a minute and cook on low flame with covered lid. To reduce the cooking time, while the curry paste and tomato puree were getting cooked simultaneously I sauted the mushrooms in 1 tbsp oil in a separate pan for 3 minutes. In this way it gets half cooked. Then once the tomato puree infused with curry paste and spices, add the stir fried mushrooms to the gravy.

Lets make this mouth watering creamy mushroom curry using ready to use curry paste.

Easy 5 Minutes Creamy Mushroom Curry in Indian Style

This creamy mushroom is a delicious low carb recipe perfect for keto diet. This easy recipe takes less than thirty minutes.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Keto Recipe, Main Dish, Sabzi & Curry, Weightloss Recipe
Cuisine: Indian
Servings: 4 People
Author: daintykitchen

Ingredients

  • 250 gms Mushroom chop slices
  • 2 tbsp Ready to use curry paste
  • 1 tomato pureed
  • 1 tbsp Coriander leaves for garnishing
  • 1/4 tsp Garam Masala
  • 3 tbsp Oil Olive or canola or sunflower or rice bran
  • 2 tbsp Fresh cream for garnishing

Instructions

  • Heat 2 tbsp oil in a pan on medium heat. Add 2 tbsp ready to use curry paste. saute for a minute. add 1/4 cup water to bring it to right consistency.
    Ready to use curry paste
  • Puree the tomatoes and add to the curry paste and saute. add salt at this stage.
  • In the mean while heat 1 tbsp oil in another pan and saute the chopped slices of mushroom till they are soft and half cooked. it will take 2 minutes.
  • In this process it will release lots of water. so cook with covered lid on medium flame.
  • After 2 minutes when the gravy starts boiling, add the sauted mushroom and cook together for 3 - 4 minutes. Mushrooms are very soft and won't take more than 5 minutes to get cooked completely.
  • Add cream when done at required consistency. Garnish with freshle chopped coriander leaves or parsley leaves.
  • Mushroom Curry

Notes

  • If you are following keto prefer cooking in butter and add fresh cream generously.
  • Don't add water while cooking mushroom as it will release water and will get cooked in that water itself.
  • You can add the mushrooms directly to the gravy. This may take 4 - 5 minutes extra.
Happy Cooking Friends.

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Keto Buttery Garlic Sauteed Spinach

Keto Buttery Garlic Spinach

This Keto Spinach recipe is super easy, healthy and will help you loose some extra weight also. It has butter (fat) and spinach leaves. Spinach leaves are zero in carb and high in fiber. I love these spinach or palak in any form or any course. I do try to incorporate this super healthy leafy vegetable in my diet in every possible way.

And as we all know spinach is one of the best vegetable for keto diet. You all can guess the main ingredients from the name of the dish. It has all nutrition from spinach greens and garlic and at the same time it has fat from butter which are recommended for keto. This is so yummy and it din’t take me more than 8 – 10 minutes for whole preparation. So if you are feeling lazy but still have to follow the diet this is the best recipe.

Also as I have mentioned in my earlier post, don’t over cook the spinach. Spinach or any leafy vegetables are high water content and that’s how they release lot of water while cooking. So it is advisable to wash and dry it before using to avoid over-cooking in this recipe.

Read my other spinach recipes here.

Other Keto Spinach Recipes:

Lets make this super easy keto spinach recipe.

Keto Buttery Garlic Sauteed Spinach

This is a simple sauteed spinach recipe which is easy to cook and a comfort food.
Prep Time3 mins
Cook Time5 mins
Total Time8 mins
Course: Leafy Special, Main Dish, Side Dish, Weightloss Recipe
Cuisine: American, Indian, Italian
Servings: 2 People
Author: daintykitchen

Ingredients

  • 1 tbsp Butter
  • 1 tbsp garlic Finely chopped
  • 1 cup Spinach Chopped
  • 1 Green Chili Finely chopped
  • 1/4 tsp • Salt as per taste

Instructions

  • Heat 1 tbsp butter in a pan. Once butter melts, add chopped garlic and saute for a minute.
  • Add chopped spinach leaves. add pinch of salt. Saute for 2 - 3 minutes on medium flame.
  • Spinach will release some water. Saute till all liquid evaporates. Turn off the gas and serve hot with soup or any meal as side dish or even as main dish.

Notes

Wash and dry the spinach leaves well before you start cooking.
Happy Cooking Friends. 🙂
 
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Low-Carb Bottle Gourd Weight-loss Recipe

Low Carb Bottle Gourd Recipe/ Lauki Curry Indian Style

Bottle Gourd commonly known as Lauki or Dudhi in Hindi is a not-so-liked-food because of its watery n slight pungent taste. But you can’t ignore this super-food if you care for your body and health.

Lauki or Bottle gourd is a super food indeed because of many reasons.

This is rich in dietary fiber both soluble and insoluble and hence a great ingredient for weight-loss diet.

It consists of 96% water.
It helps in weight loss and keeps body cool during summers.

It’s low in saturated fat and cholesterol.

Because of high fiber content it’s helpful in treating constipation as well.

It increases lactation in mothers and hence given to new-moms post delivery of babies. But that’s in cooked form.

For faster weight-loss, drink bottle gourd juice in empty stomach. it works like magic in your weight loss plan. However its cooling properties might develop cough. So if you are prone to cold then don’t take raw lauki juice.

It tastes great in both savoury dish (curry, fritters, dumplings, raita) as well as sweet dish (halwa/ pudding, kheer).

It can be combined with potatoes in curry or can be cooked as hero ingredient.

Try other bottle Gourd recipes also

Bottle Gourd Dumplings

Lauki Raita

Lauki Bhujia/ Stir fried bottle gourd

Lauki Kofta

Lauki Chana Dal

Lets Try this version of cooked bottle gourd. Its easy to make. Making this curry takes hardly 15-20 minutes.

This is a keto friendly recipe. However in that case reduce or remove onion from your ingredients list as onions add carb to the dish as its high in sugar content. This is also diabetic friendly recipe.

Low-Carb Bottle Gourd Weight-loss Recipe

This is a weight-loss recipe with bottle gourd. This is easy to cook recipe and is extremely healthy and nutritious.
Prep Time5 mins
Cook Time15 mins
Total Time25 mins
Course: Main Dish, Sabzi & Curry, Weightloss Recipe
Cuisine: Indian
Servings: 4 People
Author: daintykitchen

Ingredients

  • 1 Bottle Gourd (Lauki) Medium size peeled and diced
  • 1 Tomato Diced
  • 1/2 Onion finely chopped
  • 4 Garlic buds finely chopped
  • 1 tsp Cumin seeds
  • 1 tbsp Coriander Powder
  • 1 Green Chili Finely chopped
  • 1/2 inch Ginger finely chopped
  • 1/2 tsp Aamchur/ Dry mango powder
  • 1 tbsp Coriander leaves

Instructions

  • Heat 4 - 5 tbsp oil in a pressure cooker. Add cumin seeds and let them crackle. Add a pinch of asafoetida powder, green chillies, garlic, ginger and saute for a minute.
  • Add onion and saute till translucent. Add chopped tomatoes. Saute for 2 minutes. Then add all spices except dry mango and mix well.
  • Add chopped bottle gourds or lauki to the cooker and mix well.
  • Add 1/2 cup water and close the lid of cooker and cook for 3 - 4 whistles. Turn off the gas and wait till cooker lid opens.
  • Garnish with chopped coriander leaves and serve hot.

Notes

This is a keto friendly recipe. However in that case reduce or remove onion from your ingredients list as onions add carb to the dish as its high in sugar content. The two main ingredients are bottle gourd and tomatoes and are low in carb.
Add tomatoes generously. It will give tanginess to the dish.
If you want to have this like soup, then let it cool for some time and then grind coarsely. Serve with a dash of lemon juice to it.
Happy Cooking Friends 🙂
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Top 10 Keto Vegetables

Today’s hot topic is keto diet or ketogenic diet. Every place you will get good resource about keto process and the food for this process. Ketogenic diet in brief is a diet which consists of low carbohydrate and high fat (LCHF). The science behind this is our body uses glucose as a source of energy. So how we gain weight with that?

One, Glucose restores water for its storage and hence water retention occurs and we gain weight.

Second, The fat we eat doesn’t get utilised and hence adds to weight gain.

Now what will happen if you will stop intake of carbohydrate and fat both? Of course you will increase more fiber and protein in your diet. But since the body will not get enough energy source, it will start utilizing your muscle cells to create that energy source. In this process you might lose weight but at a cost of muscle loss.

Luckily our body is that adaptable and it has many back up plans to survive in adverse situation. And one of them is Ketosis. This is a automated mechanism where in absence of carbohydrate and glucose body will try to break the fat cells in liver and produce ketones which are used as energy source by body and brain. Brain can not use direct fat cells and requires fast moving energy cells for functioning. That’s why the fat cell breaks down to energy cells known as ketones. So in this diet you have to minimize your carb portion to 5% of your daily intake, moderately protein (20%) intake and maximize the fat intake (70%). Again fat does not include trans-fat. This 5% of carb can be customized to maximum of 50gm carb depending your body type and activity level.

Also Read What is Keto Diet?

Friends lets be very clear before starting this diet as this is a kind of strict diet where you can not  go on and off with this diet else you might get some serious negative effect and ultimately instead of shredding extra pounds you might get some more extra and gain weight. There are vegetables and fruits which are high on carbohydrate and hence needs to be avoided in the process. Try to avoid under ground vegetables as they are rich in carb.  The best pick for keto diet is high in nutrition and low in carb. To choose its bit easier as they are dark, leafy and above ground vegetables but again check the nutrition value before starting your diet.

Top 10 Low Carb Vegetables:

1. Broccoli

If you want to rate broccoli on nutrition fact this is a five star food. While low in calorie, its rich in vitamins and minerals. Its rich in fibre and contains vitamin B1, B2, B3, B6, iron, magnesium, potassium, zinc. Its a good source of vitamin K, vitamin C, folic acid. It has only 4g carb per 1 cup.

2. Cauliflower

Cauliflower is a great keto food with low carb. This is also a nutritious vegetable and full in vitamins and minerals. It has many properties similar to broccolli as they belong to same family. It has vitamin C, vitamin K, vitamin B6, riboflavin, thiamin, pottasium, fibre, magnesium, folate manganese. Cauliflower contains only 2g of carbohydrate per serving of 100g.

3. Cabbage

Cabbage is a super healthy vegetable full of nutrients. Its a low calorie veggie with high dietary fiber. It has vitamin K 63% and vitamin C 65%, folate 13%. It has only 4g carb per serving of 100g. This is also a low fat food but still considered as good food for keto diet because of other nutrition values.

Recipe: Cabbage Fry, Cabbage Soup

4. Zucchini

Its high source of anti-oxidants, vitamin C, vitamin B, potassium, protein and fiber. Its low in calorie and carbohydrates. It has high water content and rich in fibre and hence great for weightloss. It has only 2g carb per 100g of serving.

5. Bell Peppers

These are available in different colors and versatile vegetables can be added to any dish. The color comes from the carotenoid stored in it’s flesh. They have a distinct flavor and taste. They are extremely nutritious. As they are low calorie veggies are recommended for keto diet. It has 4g carb per serving of 100 gm.

6. Lettuce

Lettuce is one of the low carb vegetable with 4g carb per 100g out of which 2 g is dietary carb.

Its high in several vitamins and minerals. Its rich in vitamin A, C, K & folate.

7. Cucumbers

Cucumbers are very refreshing. They are used in salads, dips etc. they are considered best in summer season to beat the heat and keep you hydrated for long.

It has high water content and that’s why keeps you full for long. Its one of the low carb vegetable as contains only 1 g digestible carb.

8. Mushrooms

Mushroom are also above ground vegetables which are low carb. It has only 2g carb per serving of 100g. Mushrooms provide you with lean protein since they contain no cholesterol and no fat. Its full with protein and fiber and anti oxidant properties along with anti inflammatory. This is helpful in protecting body from many diseases as it contains high amount of amino acids who work as anti-oxidants.

9. Spinach

A versatile leafy vegetable used in many form of cooking name it soup, sauteed form, as a curry base and many form. This is a leafy vegetable which is powerhouse of vitamins, minerals, protein, fiber and other nutrients. This is one of the best best food for weight-loss and diabetic people. Its calcium is beneficial for our bone health. Its low in calorie and low in carbohydrate and good option for keto diet. It has only 2 g dietary carb per serving of 100g.

Try tasty and healthy Soupy Spinach, Spinach Lentils Soup, Fenugreek Spinach Kadhi, Sauteed Garlic Spinach etc.

10. Green Beans

Green beans are high in fiber and many other vitamins like vitamin A, C, K, B6, Folate and many minrealslike calcium, iron, magnesium, copper etc.

They also contain high amount of antioxidants and is one super food for bone and overall health. It has only 4g dietary carb per 100g.

 

 

 

There are many more vegetables who are low in carb. Again another aspect to consider in choosing food for keto diet is that low carb vegetables can also be low in fat. So they can be combined with other fatty food. E.g if you are non vegetarian then you can opt for meat, fish, poultry for fat along with low carb veggies to get a balanced diet. Or if you are complete vegetarian then also you can choose other fat sources like hard cheese, butter, olive oil, nuts and seeds to get equal fat portion in your keto meal. So choose wisely and plan a menu so that you wont get bored with similar food everyday.

Keep yourself motivated. My suggestion which I even do. Keep a weighing machine at home. You can check weekly basis to check weight-loss so that you can feel happy and motivated as well. I used to check on daily morning before having my breakfast. Even a loss of 200gm to some days 500gm motivated me a lot. Hope this will motivate you as well.

Thanks for your patience. Please feel free to add valuable suggestion related to this.

Eat Healthy. Stay Healthy.

 

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Low-Carb Pumpkin and Eggplant Curry

Pumpkin and Eggplant Curry in Mustard Gravy

This pumpkin and eggplant curry recipe is from my Granny’s Kitchen. This is made in mustard paste based gravy. This is one of the low carb recipe. I would say this is an Indian style pumpkin and eggplant curry for keto diet.

All ingredients used in this dish are low in carb and nutritious. This is a low fat recipe as well which is good for weight-loss diet. Pumpkin is a storehouse of many antioxidants and vitamin A, Vitamin C and Vitamin E. It contains no saturated fat or cholesterol. Pumpkins are used as sweet dish like Pumpkin Pie and also as savoury dish like pumpkin soup, and in curry dishes.

Is this recipe keto diet friendly?

“Can I eat pumpkin on keto diet?”

And the answer is “Yes”. But you need to control your portion size.

This is not starchy and high carb like potatoes and peas. Yes it has some carb and sugar content. But very less than other high carb, starchy veggies. 

I would suggest you must read this article for more info on Pumpkin in Keto diet.

How to make pumpkin and eggplant curry in mustard gravy.

In this pumpkin and eggplant curry, I have used mustard paste as base of my gravy.

Mustards have a pungent and spicy taste. In our granny’s time I have seen them grinding mustards to a fine paste in a large mortar and pastels . This was time consuming but gives perfect result. Mustards if not taken care of during the process can turn the dish bitter in taste. So grinding them right and cooking right is the key to a perfect dish.

Basic Ingredients for curry

In order to avoid this bitterness, soak the mustard seeds for 20 – 30 minutes in water. I have soaked 4 tbsp mustard seeds and 2 tbsp cumin seeds, red chillies together for 20 minutes. Then grind this to a paste. While cooking remember not to cook it for long time. For better taste use mustard oil for cooking.

I have taken black mustard seeds. You can add yellow and black mustard seeds together also.

Using onions is optional. If you are following keto diet, you may avoid adding onion. Rest all ingredients are keto-friendly including mustard seeds.

Also this dish tastes better with little sourness. So use tomatoes generously and also you can use tamarind or dry mango to increase the sourness. I have used dry mango powder.

If you are not following keto diet, for better taste add potatoes to the curry. Infact in such case only potatoes and eggplants will also do the magic. I have made one recently. I will update the link soon.

We have some more brinjal or aubergine recipes on blog, e.g. aloo baingan stir fry, hyderabadi bagara baingan, baingan bharta, bharwa baingan, dahi baingan

Low-Carb Pumpkin and Eggplant Curry in Mustard Based Gravy

This is a low cab low fat recipe suitable for weight-loss. This is prepared in mustard paste gravy. Drumsticks are also added in the curry.
Prep Time10 mins
Cook Time15 mins
Total Time55 mins
Course: Main Dish, Sabzi & Curry
Cuisine: Indian
Servings: 4 People
Author: daintykitchen

Ingredients

  • 3 - 4 tbsp Mustard Oil
  • 200 gms Pumpkin Diced
  • 250 gms Eggplant Diced
  • 1 Drumstick Cut into 3" pieces
  • 2 tbsp Cumin seeds
  • 4 tbsp Mustard Seeds
  • 3 Tomato Diced
  • 8 Garlic - 3 -4 crushed Crushed
  • 1 tbsp Red Chilli Powder
  • 4 Dried Red Chilli
  • 1/2 tbsp Turmeric powder
  • 2 1/2 tbsp Coriander Powder
  • 1 tsp Tamarind paste
  • 1 tsp Aamchur/ Dry mango powder (any one from tamarind paste or dry mango)
  • 1 tbsp Salt

Instructions

  • Soak the mustard seeds and cumin seeds in water for 20 - 30 minutes. Remove from water and transfer to a grinder. Also add red chillies, half of the crushed garlic and tomatoes to the grinder. Grind them together to a fine paste. Add little water else the seeds will not turn fine paste.
  • In a pan heat oil and add cumin seeds and let it crackle. Then add a pinch hing, rest crushed garlic, green chillies and saute. Then add onion and saute till onion is translucent.
  • Add the spices ( Coriander powder, turmeric powder, red chilli powder). Saute for 10 seconds and then add chopped vegetables and mix well.
  • Add salt and saute for 2 minutes.
  • Add 1/2 glass water and cover with a lid. Let it simmer and boil the vegetables till they are cooked. It will take 7 - 10 minutes
  • Then open the lid and check with a spoon if vegetables are cooked. Add the mustard and tomato paste to the curry and mix well.Let it simmer for 3 - 4 minutes.
  • Turn off the gas and add 1 tsp dry mango powder and stir well.
  • Garnish with coriander leaves and serve hot.

Notes

Soak mustard seeds for 20 - 30 minutes before grinding to fine paste.
Add tamarind paste with the mustard seeds and grind them together.

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Fenugreek & Spinach Kadhi

Traditional Kadhi is one of the easiest and common dish in North Indian cuisine. This is made by mixing spiced curd and gramflour as thickening ingredient. Tampering can be done with only cumin seeds and asafoetida or 5 seeds (Cumin seeds, mustard seeds, fenugreek seeds, coriander seeds and few fennel seeds) can be used. I like only cumin seeds and all other powdered spices. Kadhi goes best with plain steamed rice or jeera rice and paratha. However when we talk about kadhi it’s not considered as very nutritious and healthy because of the addition of deep fried dumplings of gram flour (pakodas). So this version of Fenugreek & Spinach Kadhi is what you can always try. Trust me it tastes so yummy you will fall in love with this healthier version.

It has more of green leafy vegetables than flour and oils into it and that’s how its more nutritious. Also the fried pakodas are replaced with healthier version by adding steamed/ boiled dumplings (Dhokli). So try this new version of Methi Palak Kadhi with steamed dhokli. This recipe is also useful and healthier for diabetic patients and is ketogenic diet.

Friends please try this yummy recipe and post your comments and feedback here. If you have done few more modification in the recipe then please share in comment as sharing is caring and we all will be happy to learn.

Keto Kadhi

This is a combination of two leafy vegetables and curd cooked together. This is low fat version of traditional Kadhi Pakoda. Vegans can replace curd with vegan yogurt or even try with tomato puree.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Curd Special, Leafy Special, Main Dish, Sabzi & Curry, Weightloss Recipe
Cuisine: Indian
Servings: 4 People
Author: daintykitchen

Ingredients

For Gravy of Kadhi

  • 2 tbsp Oil
  • 1 cup Fenugreek leaves (Methi) Finely Chopped
  • 1/2 - 1 cup Spinach leaves
  • 1 cup Curd
  • 1/2 Onion finely chopped
  • 5 -6 Garlic buds Finely Chopped
  • 2 Green Chillies Finely Chopped
  • 1 tsp Cumin seeds
  • 1 tbsp Coriander Powder
  • 1 tbsp Red Chilli Powder
  • 1/4 tsp Turmeric powder
  • 1.5 tsp Salt
  • 1/2 tsp Aamchur/ Dry mango powder
  • 1/4 tbsp Dried fenugreek leaves (Kasuri Methi) For garnishing

For Dhokli

  • 1/2 cup Gram Flour
  • 1/4 tsp Salt
  • 1 pinch Asafoetida
  • 1/2 tsp Coriander Powder
  • 1/4 tsp Red Chilli Powder
  • 1/4 cup Fenugreek Leaves Finely chopped
  • 1 glass Water
  • 1 tsp Oil

Instructions

Making Dumplings (Dhokli)

  • Mix all ingredients together. If you dont like methi in dumplings then skip that. Mix water slowly to make batter of thick consistent.
  • Heat water to boiling. Add 1/4 tsp salt to water. Once it starts boiling drop batter of small quantity (1/4 tsp batter at a time) with help of spoon.
  • Let it boil for 5 - 7 minutes. Then strain out from water and keep aside

Making Puree

  • Blanch palak or spinach leaves for 4 - 5 minutes. Remove from heat and immediately transfer to iced water to avoid discoloration of spinach leaves
  • Blend Spinach with curd in food processor or mixer grinder to a fine paste. Don't add water while grinding. Don't strain the mixed spinach puree.

Making Gravy

  • Heat 3 tbsp oil in a kadai. Add cumin seeds and let them splutter. Then add crushed garlic and saute. Add chopped onion and cook till translucent.
  • Add chopped fenugreek leaves. Saute for 5 minutes till they are soft and cooked. Add coriander powder, red chilli powder and turmeric powder and mix well. Add 1/4 tsp asafoetida powder.
  • Add spinach and curd puree to the pan and mix them thoroughly. Keep stirring till it comes to boiling point. Cook at medium to high flame but stir continuously.
  • Once it starts boiling add the boiled dumplings to the kadhi. Garnish with dried fenugreek (Kasuri Methi) & coriander leaves. Stir for another 2 minutes and turn off the gas.

Notes

  1. After blanching spinach leaves immediately transfer to iced water else spinach will lose colour.
  2. You can adjust quantity of fenugreek and spinach as per your taste. To retain crunchiness of fenugreek take aside 2 tbsp of cooked methi leaves and use them garnishing kadhi.
  3. If you want more green colour then add lesser gram flour to the spinach and curd mixture. Also adding more gram flour will make the kadhi thicker. Adjust as per your taste.

Happy cooking friends. Please share your experience and feedback.

 

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