8/12/2019 Calories Vegetarian Indian Foods for Weight

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Calories Vegetarian Indian foods for weight-lossEstimating calories and preparing vegetarian foods for weight loss. Common foods are:Dal (Legumes) Subzi (Vegetable Curry) Roti (bread) Chawal (Rice) Garam Chai,Doodh (Milk) and Dahi (yogurt)

Nutrition data from USDA SR-20 is used.In Indian Vegetarian foods, the major culprit for calories is Ghee. Ghee is used to basteRoti. Ghee is used to fry Masala (Onion Garlic Ginger Spices Tomatoes) for vegetablecurries and Cholay. We can use use Homemade or off-the-shelf Cooking oil spraysHomemade non Stick Cooking Oil Spray | Homemade Bread Basting Buttery Oil Spray

RotiThe dough for Roti is made with whole-grain wheat flour (Atta), little bit of salt andwater.The number of calories depends on how many Roti are made from dough made withone cup of flour, I have used 5 Roti/cup of flour as a standard.

The Roti is baked on hot griddle. After baking, the skin side of the Roti is basted with teaspoon of Ghee.For weight-loss, you can use butter flavored cooking oil spray to baste the Roti

Serving size: 1 Roti 6" diameterPlain whole-grain wheat Roti: 80 Calories/RotiTraditional Roti basted with Ghee: 99 Calories/RotiWeigh-loss Roti basted with Cooking spray: 82 Calories/RotiHomemade Bread Basting Buttery Oil Spray

RiceTraditionally , the rice is cooked by 'absorption method. The rice is washed rinsed andpresoaked in plain water. The presoaked Rice is cooked with water salt and little oil, tillthe Rice is tender and water is absorbed.

Serving size: cupBrown Long grain rice cooked in water only: 216 Calories/cupBrown Long grain rice cooked in water salt and oil: 236 Calories/cup

Vegetable CurryTypically, onions are sauted in Ghee. Garlic Ginger are added and sauted. Thevegetables to be curried are added and sauted. The curry spices are added andsauted. Finally, a little bit of water is added. The dish is cooked covered till thevegetables are tender. A typical one cup of damp curry winds up with teaspoon ofcurry spices (4 calories), and Tablespoon of Ghee/oil (56 calories). In one cupamount of onions/garlic/ginger is offset with amount of vegetables. The net addition is60 calories.For weight-loss, the onions garlic ginger and vegetables can be sprayed with 2 squirtscooking oil spray adding 4 calories. You still need to add curry spices (4 calories). Thenet addition is 8 calories

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8/12/2019 Calories Vegetarian Indian Foods for Weight

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Most of the vegetables cooked in plain water and drained average 35 Calories per cup

Serving size: cupVegetable Dry Damp Curry cooked water: 35 Calories/cupTraditional Vegetable Dry Damp Curry Ghee Masala: 95 Calories/cup

Weight loss Vegetable Dry Damp Curry Cooking Spray Masala 43 Calories/cupHomemade non Stick Cooking Oil Spray

For sweeter vegetables (such as carrots) add 20 calories/cup

DalTypically, the legumes are boiled in plain water. The cooked legumes are tempered withcumin seeds browned in oil. In one cup of Dal, you wind up with one teaspoon of oil (41calories) and 3 calories for spices.For weight-loss, the cumin seeds may be dry roasted on a hot griddle and stirred in.

Most of the legumes cooked in plain water and drained average 210 Calories per cupwith the exception of Chickpeas. Chickpeas have higher calories because of inherentfat.

Dal cooked in plain water: 210 Calories/cupTraditional Dal tempered with cumin/ghee Tarka: 254 Calories/cupWeight loss Dal with dry roasted cumin seeds: 213 Calories/cup

For thin Dal, reduce calories/cup by 40

Cholay (Chickpeas)Cholay (Chickpeas) are soaked in water. The pre-soaked beans are boiled and cooked

to tender in plain water. Masala is prepared by sauting onions in Ghee. Garlic Gingerare added and sauted. Chopped tomatoes and curry spices are added. The cookedwhole beans are added simmered to a finish

A typical cup of Cholay winds up with teaspoon of curry spices (4 calories), and Table spoon of Ghee/oil (56 calories). In one cup amount of vegetables sauted areoffset offset with amount of Cholay. The net addition is 60 calories.For weight-loss, the onions garlic ginger can be sprayed with cooking oil spray ( 4calories) and sauted in traditional manner with curry spices (4 calories), adding 8calories

Cholay cooked in plain water drained: 269 Calories/cup

Traditional Cholay cooked with Masala: 329 Calories/cupWeight loss Cholay cooked with Cooking Spray Masala 277 Calories/cupHomemade non Stick Cooking Oil Spray

For canned chickpeas add 17 calories/cup

Chai

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8/12/2019 Calories Vegetarian Indian Foods for Weight

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Indians are almost addicted to Garam Chai (Masala Chai). Black tea and spices arecooked in half water and half whole milk. Honey is added as a sweetenerCinnamon and Cloves mimic insulin. Fresh ginger is Thermogenic. For weight loss,Honey can be replaced with Splenda. Milk is substituted with one tablespoon of Half-half. You can also use dry low calorie whiteners.

Traditional Garam Chai (Honey, Whole-milk): 141 Calories/cupWeight loss Garam Chai (Splenda, dry low calorie whitener): 12 Calories/cup

Acceptable Garam Chai (Splenda, half-half): 23 Calories/cup

Doodh DahiMilk (Doodh) and Dahi (Yogurt) are a major part of Vegetarian diet. Whole milk sold inUnited States has 3.25% fat. In reality, the fresh whole milk far exceeds 3.5% fat.The Gelatin and milk solids are added to increase protein and body for Yogurt madewith skimmed milk.

Serving: 2 to 3 cups/dayWhole Milk (3.25% fat) 146 Calories/ cupSkim Milk: 83 Calories/ cupDahi (Whole Milk): 149 Calories/ cupDahi (Skim Milk, high protein): 137 Calories/ cup

Calories of Standard Grocery itemsWhole-grain Wheat flour: 407 Calories/cupSkim milk: 83 Calories/ cupWhole milk (3.25% fat): 146 Calories/ cupHalf-half cream: 20 Calories/TablespoonDry low calorie whitener: 9 Calories/teaspoon

Average fresh fruit sliced: 134 Calories /cupGhee: 112 Calories/TablespoonCanola oil:124 Calories/TablespoonCooking Spray 1/3 second (One NLEA serving): 2 CaloriesCurry powder: 7 Calories/teaspoonGranulated Sugar: 16 Calories/teaspoonHoney: 64 Calories/Tablespoon