The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
Every recipe is free to read. A free account lets you save favourites and add dishes to your day.
32 items · Clear all
Fresh amla blended with ginger, black salt and cold water: 15 kcal, sharp and sour, a few grams of fibre.
Creamy from avocado rather than cream: 7 g fibre, healthy fats and only 7 g sugar.
The ABC blend made thick: whole beetroot, carrot and apple with their fibre kept in, 125 kcal.
Wood apple pulp strained into cold water with roasted jeera: 75 kcal, no sugar added, naturally sweet and gentle.
Lemon water with a teaspoon of soaked chia and a pinch of salt: 30 kcal, slow to drink and good before a long session.
No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
A jug of water with cucumber, lemon and mint that you actually want to finish: 8 kcal a glass.
Blended cucumber, mint, lemon and black salt over ice: 25 kcal and as refreshing as it gets.
Cold-brewed green tea with mint and a slice of lemon: 4 kcal, no bitterness, no sugar.
Tangy mint, tamarind and cumin cooler made from scratch: 40 kcal, no packet masala.
North Indian fermented black carrot and mustard drink, made in a jar in the sun over 3 days: 20 kcal, tangy and probiotic.
Deep pink Konkan cooler from dried kokum, roasted jeera and a touch of jaggery: 30 kcal.
Kerala's shaken lime soda with green chilli, ginger and sabja seeds: 55 kcal, sweet, sour and a little hot.
A vegan mango lassi: silken tofu and soy milk give 12 g protein with the same creamy sweetness.
A jar snack of roasted chana, peanuts and pumpkin seeds with chaat masala; 190 kcal a handful.
Tender coconut water with a squeeze of lime, mint and a pinch of salt: 50 kcal of natural potassium.
Classic sweet-salty lemon water with a single teaspoon of sugar: 25 kcal a glass.
Whole oranges and carrot blended, not juiced: 8 g fibre and 160 kcal, dairy-free.
South Indian jaggery water with dry ginger, cardamom and lemon: 60 kcal of quick sugar for the end of a long workout.
Gentle on the stomach: papaya, ginger and chia in coconut water, with 7 g fibre and no dairy.
Pineapple, coconut milk and chia: a dairy-free tropical smoothie with 7 g fibre.
North Indian spiced lemonade with mint, ginger and roasted jeera: 30 kcal, tangy and cooling.
Coconut water with soaked basil seeds and lime: 65 kcal, a little fibre and a lot of hydration.
The Bihari summer drink: roasted chana flour, lemon and black salt in cold water, 7 g protein for 115 kcal.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
Konkan coconut-kokum drink to sip with lunch: tangy, mildly spiced, 110 kcal and settling on the stomach.
A vegan chocolate-peanut shake with 14 g protein from soy milk and peanut butter.
A green smoothie that tastes of banana, not spinach, with 10 g protein from soy milk and flaxseed.
No-cook moong sprout salad with chaat masala, peanuts and lemon, 18 g protein.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
Silken tofu is the vegan protein trick: 15 g protein, 6 g fibre and only 13 g sugar.
Homemade sports drink for runs and sessions over an hour: salt, sugar and lemon in the right ratio, 50 kcal.
