The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Frothy blended cold coffee with toned milk and no sugar at all: 120 kcal and 6 g protein, with a caffeine lift before training.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
Green tea simmered with cinnamon, cardamom and saffron, finished with slivered almonds: 50 kcal a cup.
Hot water with grated ginger, lemon and a teaspoon of honey: 30 kcal, soothing on a sore throat or a cold evening.
Proper ginger-cardamom chai with half milk, half water and only half a teaspoon of sugar: 65 kcal a cup.
Thin, salty, spiced buttermilk for after lunch: 60 kcal, cooling and good for digestion.
Savoury Karnataka ragi drink: cooked ragi cooled and whisked with buttermilk, onion and curry leaves, 120 kcal.
Thick, savoury lassi with mint and roasted jeera: 85 kcal and 5 g protein, no sugar at all.
