Preparation of Home made Energy Drink

 

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Energy drinks constitute of

WATER+ELCTROLYTES+CARBOHYDRATES

RATHER THAN BUYING EXPENSIVE SPORTS DRINKS MAKE YOUR OWN

SIMPLE FORMULA SHOULD BE APPLIED

6-8% CARBOHYDRATES ie sugar/glucose

3-4% electrolytes ie salt

 

Lemonade is a great sports drink

In a glass of water

1 tbs of sugar

1 tsp salt

Squeeze half a lemon

Serve

 

You could also replace water with coconut water.

Recipe for Leafy Greens and Black Bean Sabzi

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This can also be eaten as a salad just reducing the amount of spices

Ingredient

Soaked black beans 2 cups

Leafy greens(shepu/spinach /kale etc)- 2 cups

Onion – 1 small chopped

Ginger and garlic paste- 2 tbs

Salt,pepper as per taste

Oil as needed

Garam masala – 1.5 tsp

 

Directions

Take a big skillet and add oil

Add ginger garlic paste and sauté

Add onion and sauté until golden brown

Add garam masala

Add leafy greens and cook for 5-6 mins

Add black beans

Add salt,pepper and cook on medium flame for 10 mins

Serve as sabzi or salad with roti or rice.

 

-Blog by: Akshay Kulkarni.

Recipe for Mushroom Rice

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Ingredients

2 – 3 tbsp olive oil

750 g / 1.5 lb mushrooms, sliced

2 garlic cloves, minced

1 small onion, finely diced

1 1/2 cups long grain rice, uncooked

2 1/4 cups / 565 ml vegetable stock

1 1/2 – 2 cups sliced green onion

 

Macros

Calories- 1593 cal

Protein- 44.8 g

Carbohydrates- 238.8

Fats- 45.5 g

 

Multiple servings can be made

 

Directions

Heat 2 tbsp oil in a large pot over high heat. Add half the mushrooms, and cook for 5 minutes until golden. Season with salt and pepper then remove and set aside (we put these in at the end, mushrooms cooked in rice don’t stay as golden).

If the pot is dry, another 1/2 – 1 tbsp oil. add onions and garlic.

Cook for 30 seconds, then add remaining mushrooms. Cook for 5 minutes or until mushrooms are lightly browned and the base of the pot is brown.

Add rice and a splash of broth. Mix so the brown stuff on the bottom of the pot mixes into the liquid.

Once the base of the pot is clean, add remaining liquid. Place lid on, bring to a simmer then turn down to medium low.

Cook for 15 minutes or until there is no residual liquid

Remove from stove, remove lid, QUICKLY toss in reserved mushrooms and scallions, put lid back on. Leave for 10 minutes

Serve.

 

-Blog by: Akshay Kulkarni.

Recipe for Vegan Burger Patty

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This is a vegan burger patty which is a low calorie option if you bake it in oven rather than fry it.
INGREDIENTS
Oats- ¾ cup
Onion- finely diced ¾ cup
Mushrooms- 1 cup chopped
Boiled Red/black beans- 30gms
Soy granules- 1 cup
Salt and pepper as per taste
1/2 tsp chilly powder
1 tsp garam masala
Cashews/walnuts/almond = 1 cup crushed

DIRECTIONS
Sauté onion with some oil in a large skillet until they are brown and translucent
Add mushroom and cook until they are done and fragrant
Remove from heat and add beans to it and mash until the right consistency
Transfer to another bowl and add all other ingredients and mix and mash
Preheat oven to 190 deg Celsius
Coat pan with a little bit of oil and form patties (above quantity makes around 8 patties)
Cook for 30-45 mins and flip the burgers halfway
Serve with buns, toppings as required.

 

-Blog by: Akshay Kulkarni

Recipe for Greens Sauté

Ingredients
Broccoli chopped 1 cup
Capsicum sliced 2 cups
Onion – 1 small
Spinach chopped – 1 cup
Olive oil – 2 tsp
Soy sauce – 1 tbsp
Macros
Calories- 189.3
Proteins-7.3
Carbohydrates-14.1
Fats- 10

Directions
Take a wok/pan
Add oil and let it heat
Add chopped onion and sauté until slightly tender
Add capsicum, broccoli, spinach, soy sauce
Add ¼ cup of water and mix well
Let it cook for 4-5 mins with a lid on
Serve.

 

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Recipe to make Vegan Tofu Sandwich

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Ingredients
Bread – 6 slices
Tofu- 150 gm (medium chopped)
Vegan mayo- 2 tbsp (recipe shared before)
Leafy greens- 1 cup
Tomato- 1 small (rings)
Onion- 1 small (slices)
Sal and pepper – as per taste
Oil- 1 tsp
(makes 3 sandwiches)

Macros
Calories- 832 calories
Proteins-51 g
Carbohydrates- 95.7 g
Fats- 21.4 g

Direction
Sauté tofu for 2 mins in a skillet with 1 tsp of oil
In a bowl mix tofu and mayonnaise
Add salt and pepper as per taste and mix again
Take bread sliced fill them with the filling prepared
Put leafy greens, onions and tomato on top
Serve
You could alto toast them with oil/butter (macros will change).

 

-Blog by: Akshay Kulkarni

CREATINE CYCLING

creatine

If you are willing to take creatine as a supplement, it is necessary that you know when and how should one consume creatine.

Creatine should be taken only when you have hit a plateau. That is you are no longer making any progress in the gym. If you take Creatine all year round your body will get adapted to it and natural producing creatine in you body will be lowered.

Phases:

Loading phase – Saturate the muscle creatine pool

First 5 days:   20gm/day to be taken in 4 doses.  i.e 5gm/dose                                                                                                                              post workout-early morning-between meals and pre-workout

Maintenance phase – To maintain the saturating creatine levels

Until 1.5 to 2 months – 5gm/day ;5gm dose once post workout

Gap period – Creatine supplementation is completely stopped for 1 month to allow the creatine to be washed out from the body in order not to affect the natural creatine production of the body.

1 month gap.

 

Blog by – Akshay Kulkarni

Recipe for Bean Burrito

 

 

 

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Ingredients:

1 cup boiled beans (red/black etc)
½ cup leafy greens
Lemon juice- 1 tbs
Boiled Rice (brown/white)
Whole wheat burrito wrap/ roti
Mixed spices of your choice
1 tsp- flax seeds
Salt to taste

Direction:

Take a wok and add beans to it with a tsp of oil
Add mixed spices, salt, and sauté for 5-10 minutes.
Remove from heat
Put beans, boiled rice and leafy greens in the wrap
Top with flax seeds

You can also add any sauce on it
Serve.

 

Blog by- Akshay Kulkarni

Banana Smoothie Recipe

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Ingredients:
2 ripe bananas
2 cup spinach leaves
2 ripe and soft dates
1 tsp turmeric (anti inflammatory)
1 tsp pepper( help absorb turmeric)
1 tbs ground flax seed
1 scoop protein powder of your choice (take according the the required macros)

Direction to prepare:
Deseed the dates
Roughly chop the spinach leaves
Blend all ingredients in with some water
Add water until you get the desired consistency.

 

Blog by- Akshay Kulkarni