Healthy Flourless Cake with Nuts and Raisins

 Ingredients and Preparations

oats 1 cup

eggs 3

salt a pinch, mix the above ingredients well

banana 1 chopped

apples 2 chopped , blend both the fruits to a fine smooth paste and add to the pats mixture

raisins 40 gm, wash and soak in water, drain well, dry over paper towels, add to the oats mixture.

walnuts 50 gm, chop well

grease a baking pan well , pour the oats mixture, tap well, sprinkle walnuts on top, press it down lightly.

Bake in a pre-heated oven @ 180 C/ 360 F for 30 minutes.

Thick curd 150 gm, spread on top of the cake, cut the cake into small squares, spread the curd all around the sides well, spread some chopped nuts on top and serve. 

 

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Healthy Diet Cake without Flour and Sugar

 Ingredients and Preparations

Oats 1 cup

water  100 ml, mix well with oats

apples 3 chop into small pieces, blend in a mixer jar to a smooth paste

spread the apple over the oats mixture

eggs 3, separate the yolks and the white, add the yolks to the other mixture and mix well along with 1 tbsp curd and 1 tbsp honey, cinnamon pdr 1/4 tsp mix all well.

wash and soak 60 gm dates, drain well, chop fine and fold into the oats mixture. 

Bake in a pre-heated oven @ 180 C or 360 F for 30 minutes,

while the cake is being baked, beat the egg whites with a pinch of salt, after beating for a few seconds, add 1 tbsp sweetener and beat well.

add 1 tbsp corn starch beat well it forms a thick peak and hen you turn the bowl upside down, it should not fall down.

spread this egg white mixture over the baked cake, sprinkle some poppy seeds all over and bake again @ 180 C/ 360 F for 20 minutes.

Cool slightly, cut and enjoy your healthy cake without any guilt feelings. 

 

 

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Healthy No Flour Pancake

 Ingredients and Instructions

oats 1 cup

150 ml warm milk, mix with oats well

apples 2 peel and chop into small 

butter 20 gm melt in a pan, add the chopped apples and 

1 tbsp sweetener of your choice, keep stirring till the water evaporates

pour in a glass or vessel, where you can use hand blender and blend till smooth OR you can blend in your  mixer and add the apple puree to oats mixture  along with 2 eggs and mix well.

Heat a pan/ tawa smear with oil/ ghee, pour tbsp of batter, level it, as you can 3-4 small pancakes in your pan, once bottom is brown, flip over, cook for another 1-2 minutes,

Serve your healthy pancakes with some honey or any syrup or jam. Choice is yours. 

 

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One-bowl Oatmeal Muffins- Egg-less

Ingredients

In a bowl, mix all the ingredients and bake ! 

Oats 1 cup

Milk ¾ cup

Sugar 12 cup

Flour 1 cup

Baking pdr 1 tsp

Bake for 20 minutes in a pre-heated oven @180 C

  

 

 NOTE- As the size of the ovens vary, so too voltage, I request you to keep a watch on your cake right from 15 minutes on wards if your oven is small, bigger will take around 30-40 minutes depending on the size. Best is to keep an alarm accordingly. Mostly you can smell the cake once it is done. Good luck.

NOTE 2- I gave my small OTG due to lack of space in my kitchenette here. I bake cakes in my microwave. If I bake in the glass plate to cover the micro-safe dish, then I need just 3 1/2 minutes. But the batter should be more flowing than the normal cake batter, then you'll get a real soft cake.

 

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Instant Dosa

 Ingredients

oats 1 cup

rice flour 1/2 cup 

curd 1/4 cup

water 1 1/2 cups

onion 1 finely chopped

green chili 1 finely chopped

curry leaves finely chopped 1-2 tsp

salt to taste 

 cumin seeds 1/4 tsp

 oil to cook

Preparations

powder the oats fine. Add rice flour, mix well along with salt

add curd and water, mix to make a smooth batter

add the  onion, green chili, curry leaves, cumin, mix well

heat a tawa, grease well, pour the batter, spread thin, add little oil

cook on medium heat , flip over cook till crisp or soft as desired

serve hot with coconut chutney, sambar/ milagai podi. 

 

 

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12 High-Protein Shake Recipes, Benefits

 What Is A Protein Shake And Why Should You Drink It?

A protein shake is a drink made with protein-rich ingredients. It may include protein powder, whey protein, Greek yoghurt, milk, curd, paneer, tofu, soy milk, nuts, seeds, or pulses in blended form.

You may drink protein shakes if you find it difficult to meet your protein needs through meals alone. They are especially useful when you have a busy routine, exercise regularly, want a quick post-workout option, or need a convenient high-protein snack.

However, whole foods should still remain the base of your diet. Protein shakes should support your meals, not replace all healthy eating habits.

Benefits Of Protein Shakes For Muscle Building, Weight Loss, And Recovery

• Help you meet daily protein needs
• Support muscle repair after exercise
• May help improve satiety and reduce frequent snacking
• Can be adjusted for muscle gain, weight loss, or recovery
• Are easy to prepare at home
• Can include fruits, nuts, seeds, and fiber-rich ingredients
• May be useful for people with higher protein needs
• Can be made with or without protein powder

Protein Shakes For Muscle Building

Protein shakes for muscle building should include enough protein and calories. Whey protein, milk, curd, Greek yoghurt, paneer, soy milk, tofu, peanut butter, oats, and bananas are useful ingredients. For best results, combine protein shakes with progressive strength training, enough total calories, good sleep, and consistent meals.

Protein Shakes For Weight Loss

Protein shakes for weight loss should be filling but not overloaded with sugar or calories. Use ingredients like unsweetened milk, curd, soy milk, chia seeds, berries, spinach, apple, cucumber, and a measured scoop of protein powder. Avoid adding too much honey, dates, chocolate syrup, peanut butter, or sweetened powders.

Protein Shakes For Recovery After Workouts

Recovery shakes should include protein for muscle repair and carbohydrates to help replenish energy stores. Banana, mango, oats, dates, berries, coconut water, milk, and yoghurt can work well. After intense sweating, fluids and electrolytes also matter.

12 High-Protein Shake Recipes

Here are 12 protein shake recipes you can make at home. Adjust thickness with water, milk, or ice as needed.

1. Classic Banana Whey Protein Shake

Best For: Muscle building and post-workout recovery

Ingredients: 1 scoop whey protein, 1 banana, 1 cup milk, 1 tablespoon peanut butter, 2 to 3 ice cubes

How To Make: Blend all ingredients until smooth.

Tip: Use toned milk if you want fewer calories, or whole milk if you want more calories.

2. Chocolate Peanut Butter Protein Shake

Best For: Muscle gain and higher calorie needs

Ingredients: 1 scoop chocolate protein powder, 1 cup milk, 1 tablespoon peanut butter, 1 teaspoon cocoa powder, 1 small banana

How To Make: Blend until creamy.

Tip: Avoid adding sugar. Banana gives natural sweetness.

3. Oats And Almond Protein Shake

Best For: Breakfast and sustained energy

Ingredients: 1 scoop vanilla protein powder, 2 tablespoons oats, 5 soaked almonds, 1 cup milk, cinnamon

How To Make: Blend until smooth.

Tip: Soak oats for 10 minutes before blending for a smoother texture.

4. Paneer Berry Protein Shake

Best For: Muscle building and vegetarian protein intake

Ingredients: 100 grams low-fat paneer, 1/2 cup mixed berries, 1 cup water or milk, 1 teaspoon honey if needed

How To Make: Blend until creamy.

Tip: Use fresh paneer and blend well to avoid lumps.

5. Green Apple Spinach Protein Shake

Best For: Weight management

Ingredients: 1 scoop unflavoured or vanilla protein powder, 1/2 green apple, 1 cup spinach, lemon juice, 1 cup water

How To Make: Blend all ingredients until smooth.

Tip: This homemade protein shake is light, refreshing, and fiber-rich.

6. Triple Berry Chia Protein Shake

Best For: Weight loss and antioxidant support

Ingredients: 1 scoop protein powder, 1/2 cup mixed berries, 1 tablespoon chia seeds, 1 cup unsweetened almond milk or toned milk

How To Make: Blend well and let it sit for 5 minutes before drinking.

Tip: Chia seeds add fibre and help you feel full.

7. Coffee Whey Protein Shake

Best For: Pre-workout or busy mornings

Ingredients: 1 scoop whey protein, 1 cup cold coffee without sugar, 1/2 banana, 1 teaspoon cocoa powder, ice

How To Make: Blend until frothy.

Tip: Avoid this late in the evening if caffeine affects your sleep.

8. Mango Turmeric Recovery Shake

Best For: Post-workout recovery

Ingredients: 1 scoop vanilla protein powder, 1/2 cup mango, 1 cup milk or almond milk, 1/4 teaspoon turmeric, a pinch of black pepper

How To Make: Blend until smooth.

Tip: Keep mango portions moderate if you are managing blood sugar.

9. Strawberry Banana Recovery Shake

Best For: Recovery after training

Ingredients: 1 scoop protein powder, 4 to 5 strawberries, 1/2 banana, 1 cup coconut water or milk

How To Make: Blend and drink after exercise.

Tip: Coconut water adds fluid and potassium.

10. Tofu Blueberry Protein Shake

Best For: Vegan or dairy-free diets

Ingredients: 100 grams silken tofu, 1/2 cup blueberries, 1 cup soy milk, 1 teaspoon peanut butter

How To Make: Blend until smooth and creamy.

Tip: Soy milk and tofu together increase plant-based protein.

11. Dates And Almond Bulking Shake

Best For: Healthy weight gain and muscle gain

Ingredients: 1 scoop chocolate protein powder, 2 dates, 5 almonds, 1 banana, 1 cup milk, 1 tablespoon oats

How To Make: Blend well.

Tip: This is calorie-dense, so use it when your goal is weight gain or higher energy intake.

12. Curd, Banana, And Peanut Protein Shake

Best For: Homemade protein shake without protein powder

Ingredients: 1 cup thick curd, 1 banana, 1 tablespoon roasted peanut powder, 1 tablespoon oats, cinnamon

How To Make: Blend until smooth.

Tip: This is a practical option if you do not use protein powder.

 

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Protein and Fiber rich Sandwich without Bread ?!

 Ingredients

Moong dal 1 cup, wash and soak for 4 hours

oats 1 cup

semolina/suji 1/2 cup

oil 1 tbsp + for shallow frying

ginger 1 " chopped

green chillies 1-2 as per taste chopped

onion 1 finely chopped

carrot finely chopped 1/4 cup OR 2-3 tbsp

capsicum finely chopped 2 tbsp 

cabbage finely chopped 3-4 tbsp

peas/ corn boiled and crushed 2 tbsp

beans finely chopped 2 tbsp

coriander leaves finely chopped 2 tbsp

salt to taste chili pdr 1/4-1/2 tsp

turmeric pdr 1/4 tsp

garam masala 1/2 tsp

cheese slices as needed or grated cheese ( optional)

 

Preparations

finely powder oats and suji and put in a big bowl

drain water from moong dal, add to the grinder along with green chilies and ginger, grind to a fine paste using little water if needed, batter should be thick

pour the dal batter over the oats pdr, add salt to taste, can add little jeera, mix well, knead to a soft dough like for roti ( mostly water will not be needed, if need be add little water in the grinder jar and add to knead the batter).

in a kadai or pan, add oil, once hot, add onion, fry till light brown, add rest of the veges, add salt, chili pdr and turmeric pdr, mix well,  cover and cook for 2-3 minutes.

mix the veges and see if they're soft, no need to overly cook, just cooked it should be, remove cool and add coriander leaves,garam masala and mix well, in case you're going to use cheese, you may add grated cheese to the veges and mix well, or you can spread it when you stuff the sandwich.

It is better to cook the veges first and set aside to cool, when you can grind the above and knead.

Divide the dough into equal sizes. Take one ball, roll well, dust some flower, and roll into medium thin square roti. In case, you're not able to  make square roti, cut to get desired square shape, add the cut extra dough and mix with the rest of the dough and roll out again.

Cut rolled out square into  half, put filling on one side, you may add some grated cheese or cut cheese slices according to the size. fold the other half to get you sandwich, seal well. Make all sandwiches in the same way, heat a pan add some oil/ butter/ ghee, once hot, place the prepared sandwiches, cook on medium flame, turning sides till crisp or brown as per your choice. Serve hot with chutney/ ketchup.

In case you want to make it for breakfast, you can grind, roll the dough, cover and keep in the fridge, if need be, can even cook the veges and store in the fridge.

 

NOTE- you can add whatever veges your family likes or better adding those veges which normally kids avoid, as making it like this, they'll eat and keep asking for more, so you can increase the quantity of the dal , oats, suji and veges as needed by your family members.

 

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Chocolate-Strawberry Baked Oats

  

 Ingredients

2½ cups old-fashioned rolled oats

¾ cup plain, unsweetened, plant-based protein powder

¼ cup light brown sugar

2½ tbsp cocoa powder

 2 tbsp mini semisweet chocolate chips

 ½ tsp instant espresso granules

 ¼ tsp salt

1 cup unsweetened soy milk

1 cup 1% low-fat cottage cheese

2½ cups sliced fresh strawberries, divided

2 large eggs, lightly beaten

2 tsp vanilla extract 

 

Preparations

Preheat oven to 350°F. Coat an 8-inch square baking pan with cooking spray.

Combine 2½ cups oats, ¾ cup protein powder, ¼ cup sugar, 2½ tablespoons cocoa, 2 tablespoons chocolate chips, ½ teaspoon espresso granules and ¼ teaspoon salt in a medium bowl; stir until well blended.

Combine 1 cup soy milk, 1 cup cottage cheese and 2 cups strawberries in a blender; blend until smooth, about 1 minute. Pour the strawberry milk mixture into the bowl with the oat mixture. Stir in beaten eggs and 2 teaspoons vanilla until well combined. Pour the mixture into the prepared pan, spreading it into an even layer. Top with the remaining ½ cup strawberries. 

Bake until a toothpick inserted in the center comes out clean, about 40 minutes. Cool on a wire rack for 15 minutes before slicing. 

 

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Instant oats paniyaram / Uttapam

Ingredients and Preparations

In a mixer jar add

Oats 2 cups

Pottukadali  ¼ cup

Rice flour ¼ cup

Green chilies 3-4 chopped

curd ¼ cup

spinach ½ cup

salt to taste

coriander leaves 2 tbsp

jeera 1 tsp

ginger 1 tsp

grind to smooth paste like dosa batter

add corn, peas, carrot grated mix well

season with mustard seeds, urad dal and chana dal in oil, along with hing and finely chopped curry leaves, mix the batter well, you can make paniyaram/ uttapam. Serve with chutney of your choice.

 

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Blueberry Cobbler Energy Balls

  

Ingredients

1 cup plus 2 tablespoons unsweetened dried blueberries, divided

¾ cup old-fashioned rolled oats

¾ cup smooth natural almond butter or sunflower seed butter

½ cup chopped dried figs

½ cup chopped pecans, toasted (see Tip)

3 tbsp chia seeds

2 tbsp honey

1½ tsp vanilla extract

¾ tsp cinnamon pdr

⅛ tsp salt

¼ cup white chocolate chips

Preparations

Finely chop 2 tablespoons blueberries; set aside. Combine the remaining 1 cup blueberries, oats, almond butter (or sun butter), figs, pecans, chia seeds, honey, vanilla, cinnamon and salt in a food processor. Pulse until finely chopped, 10 to 20 pulses; then process until the mixture is crumbly but can be pressed to form a cohesive ball, about 1 minute, stopping to scrape down the sides as needed.

Using wet hands to prevent the mixture from sticking, squeeze and roll the mixture into 32 balls (about 1 tablespoon each); place in a single layer on a parchment-paper-lined baking sheet.

Place white chocolate chips in a small bowl; microwave on High in 30-second intervals, stirring after each interval, until melted and smooth, about 1 minute, 30 seconds total. Drizzle the melted white chocolate over the energy balls; sprinkle with the reserved chopped blueberries.

 

 

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Carrot Cake Thumbprint Cookies

  

Ingredients

3 carrots, peeled  

1 cup flour  

3/4 tsp. kosher salt  

1/2 tsp. cinnamon  

1/2 tsp. ginger  pdr

1/3 cup granulated sugar  

1/3 cup brown sugar  

1 stick unsalted butter, melted + 4 Tbsp. butter at room temperature  

1 egg yolk  

3/4 cup old-fashioned rolled oats  

1/4 cup golden raisins, chopped  

3/4 cup pecans, finely chopped  

1/4 cup powdered sugar  

2 oz. cream cheese  

1 1/2 tsp. apricot jam

Preparations

Pulse the carrots in a food processor until they are finely shredded. Set 3/4 cup aside. 

Meanwhile, in a bowl, add flour, salt, cinnamon and ground ginger and whisk well.  

Add the flour mixture to the butter mixture in batches, stirring in between. Then, mix in the oats, raisins, and carrots. Combine well, cover and refrigerate for 30 minutes. 

Roll out the dough into 1 1/2 inch balls, then coat each one in pecans. 

Place the balls on a parchment-lined baking sheet then bake for 10 minutes at 350°F/ 180 C

Remove from the oven and press at the center of each cookie, baking for a further 10 minutes. 

In a bowl beat 4 tablespoons of butter and powdered sugar until smooth. Beat in the cream cheese until combined then swirl in the jam.   

Pipe this filling into the center of each cookie. Then serve and enjoy!

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

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