Food Recipes by Dr Pallavi | Nutritionist and Health Solution Provider

Chicken with low carb coconut white sauce:

Chicken cut into tikka pieces
Ginger – garlic
Herbs, salt, pepper and spices to taste
Onions cut into small pieces and lightly caramelized
White Sauce
2 tbsp low carb flour with 1 tbsp coconut flour
3 tbsp butter
Salt and pepper to taste
Cut Coriander
Prepare chicken
Saute chicken in olive oil with caramelized onions
Add all the herbs
Cook till brown
White sauce
Melt the butter in a pan and take off from the heat
Add the low carb and coconut flour in butter and mix it well
Add half a cup full fat milk in it and whisk it till it become thick and creamy
Add salt, pepper and herbs to taste . Mix with the chicken and you can saute it some more Or
Bake it with cheese on the top
Serve it with salad for a complete low carb dinner meal

Low Carb Moong Dal Chilla:

Moong dal Chilla by itself is high on carbohydrates having 21 gm of carbs per serving.
Follow this recipe to make it into a low carb dish
Soaked and ground sprouted moong dal; 2 tbsp
Coconut flour: 2 tbsp
Isabgol: 1 tbsp
Chia seeds: 2 tbsp (add them without grinding for extra crunch)
Ground hemp seeds: 1 tbsp
Ginger, Salt and spices to taste
Method of Preparation:
Add all the ingredients together
Add some cut spinach and fenugreek leaves
Add ginger, salt and spices
Cook on an iron tawa using ghee
Have it hot with paneer and coriander - mint – coconut chutney for a low carb meal

Home Made Low Carb Tacos:

2 tbsp low carb flour (keto flour)
1 tbsp curd
1 tbsp cream
Warm water to knead
Salt, oregano, pepper, thyme and basil
Pizza cheese grated
1 tomato cut into small pieces
1 caramalised onion pieces
500 gms chicken
Coconut milk
Method of preparation of low carb tortilla
Knead the low carb keto flour with curd and water.
Add salt, pepper, finely cut spinach and thyme to the flour
Cook it on an iron tawa applying ghee to both sides
Bake it in in the oven at 180 degree C for 2 mts till crisp
Method of preparation of chicken
Saute the chicken in butter with herbs
Add cream and 1 tbsp cheese
Shred the sauted chicken
Take the crisp tortilla.
Arrange the shedded chicken, onions and tomato on it.
Add some lettuce leaves
Low Carb chicken taco ready to be eaten as a complete meal.

Low Carb Atta Cookies

4 tbsp low carb/Diabetes Atta
1tbsp unsweetened cocoa powder
1tsp baking powder
2 tbsp Erythritol/stevia
A pinch of baking soda
2 eggs
4 tbsp coconut oil/butter.
1 tbsp chocolate flavour whey protein powder
Mix all the dry ingredients together.
Whisk the eggs with vanilla essence and add.
If batter is thick then add 1 more egg.
Put in the baking tray in the shape of cookies and sprinkle with sesame seeds.
Bake for 10 mts.
Low carb high protein cookies ready to be eaten for snacks.

Low Carb Cake

6 tbsp low carb/ Diabetes atta
2 scoops chocolate whey protein powder
2 scoops vanilla whey protein powder
2 tbsp Erythritol
1 tsp baking powder
4 tbsp butter
4 eggs
Add all the dry ingredients together.
Whisk the eggs, butter and Erythritol in a blender.
Blend in the dry and wet ingredients.
Add coconut milk to bring it to the consistency of a cake batter.
Pour it in a cake baking tray and sprinkle seeds on top.
Bake it at the settings for a chocolate cake.
Low carb high protein cake ready to be eaten with black coffee as snacks.

Leftover chicken cutlets

Left over chicken: 1 bowl
Left over vegetables: 1 bowl
Small chopped onions: 2
1 bowl of cooked white chickpeas.
2 eggs
2 tbsp PA brand of low carb flour
1 tbsp gram flour
Coriander leaves
Other spices as per taste
Grind chicken and left over vegetables together
Add onions
Add eggs
Add salt and spices
Add low carb flour and gram flour
Make cutlets
Shallow fry with ghee
Serve hot with lettuce and salad leaves
Dip can be made of hung curd, coriander and coconut

A coffee chocolate walnut sugar free cake

1 cup low carb flour
1/2 cup oil/butter
1 tsp baking powder
1 egg
1 large tablespoon cocoa powder
1tsp instant coffee powder
Sugar free or stevia (powdered form)
Milk as needed to make a smooth batter
Mix all the dry ingredients together.
Add the egg, oil/ butter and milk.
Add the coffee powder and dissolve it in 2 tsp warm water and add it to the cake batter
Beat well with a manual or electric mixer, till batter is smooth, but don’t overdo it.
Pre heat the oven at 200 degrees for 5 minutes.
In the meantime, grease a cake tin( 6-7 inches) and place butter paper at the bottom.
Pour the batter into it.
Lightly tap the tin to remove air bubbles
Decorate with walnuts or almonds.
Bake in the oven at 180 degrees for 20-25 minutes till a toothpick inserted in the centre comes out clean.
Cool the cake completely before inverting it onto a plate and removing it from the tin.

Low carb chilla with paneer

Low carb flour: 2 tbsp
Chia seeds: 1 tsp
Besan: 1/2 tsp
Salt and spices to taste
Buttermilk to make the batter.
Paneer for stuffing: 75 gms
Mix all the dry ingredients with buttermilk
Add spices and salt to taste
Add coriander and cut spinach.
Make into chilla with desi ghee
Stuffing made of paneer sauted in ghee.

Low Carb Atta Pasta

Knead a cup of low carb flour with olive oil, a pinch of salt and oregano.
Roll it out with a rolling pin... cut with a knife or pizza cutter in shapes of your choice.
Cool the cut out pasta in the freezer for 10 minutes.
Sauté the pasta in 1-2 tsp of olive oil with oregano and diced garlic till the pasta is slightly cooked but not crispy.
Keep it aside.
Sauté diced garlic, onions and tomatoes in olive oil in a separate pan, add chicken or veggies and cook (for the chicken - cook till chicken is almost half done).
Add red pasta sauce (arabiata sauce) and mix well. Cook on low heat till chicken is completely done. Finally add the low carb pasta prepared earlier. As the pasta made out of the low carb flour will be a little brittle... stir as less as possible, mixing just enough to coat it well with the sauce.
Serve with separate sautéed veggies (optional).

Cauliflower Rice

Cauliflower head
Grated cheese
Olive oil
Finely chop cauliflower and cabbage.
Add 1 tbsp olive oil
Saute garlic in it
Add the cauliflower, herbs, finely chopped cabbage Stir fry it.
Garnish with paneer and cheese.
Fantastic substitute to a rice dish

Boiled egg eggstravaganza

Boiled eggs
Ginger - garlic
Soy sauce
Saute onions with garlic and ginger in ghee
Add tomatoes and all the herbs.
Add a dash of soy sauce
Saute till brown and well coated.
Add lime juice for flavor
Eat with some cauliflower rice

Egg Utthapam

6 whole eggs
Tomatoes and onions : cut into small pieces Coriander
You can add curry leaves and some coconut as well.
PA brand of Lifestyle low carb atta: 2 tbsp
Add all the ingredients together
Spread on a cast iron tawa
Use ghee / coconut oil for cooking
Herbs and spices as according to your taste.
Salt and pepper to taste.
You can sprinkle cheese or paneer on the top.

Gluten free bread

Mix 1 cup PA flour
Half cup grounded isabgol (psyllium husk)
1/4th teaspoon baking power
1/4th teaspoon salt
^mix all of the dry ingredients together
Then add
3 egg whites beaten
1 teaspoon apple cider vinegar
To the mix and then mix well
Take 1 cup boiling hot water, add it to the mixture and blend all of it together
Bake for about 40-45 mins and flip halfway

Yummy chocolate low carb cake

Dry ingredients:
1 scoop PA lifestyle low carb atta
2 scoop whey protein isolate
2 scoop grated coconut
1 scoop Erythritol
1 heaped tbsp unsweetened cocoa powder
1 tsp baking powder
Pinch of baking soda
Wet ingredients:
5 eggs
Vanilla essence
A tbsp cream
1 Tsp of apple cider vinegar
1 tsp of coconut oil
Yummy chocolate low carb cake ready.
Fold in all of the ingredients.
You can also add chia seeds or any other raw seeds
Sprinkle grated coconut on top
Bake for 6 minutes.

Grilled chicken with green curry leaves and coconut gravy

4 chicken breast
Seasonings: salt, pepper , thyme, oregano, cumin seeds and fennel.
Red wine vinegar
Soy sauce
Ginger and garlic paste : 1 tbsp
Curry leaves: 1 cup
Coriander: 1 cup
Coconut: 1 cup
Add coriander, curry leaves and dried coconut in a mixer.
Add seasonings.
Add black salt and cumin seeds.
Fennel can be added as well. Blend into a paste.
Gently batter the chicken breast and marinate in soy sauce, red wine vinegar, seasonings, salt and pepper.
Saute with olive oil or coconut oil.
Optional: lemongrass oil and lemon zest.
Add the green paste
Cook till sauces simmer and chicken cooks well.
Serve with salad and cheese.