How to lose weight | Weight Loss FAQ | Weight Management Tools | Weight Loss Cooking Recipes | Obesity

Calories Vegetarian Indian foods for weight-loss

Estimating 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 baste Roti. Ghee is used to fry Masala (Onion Garlic Ginger Spices Tomatoes) for vegetable curries and Cholay. We can use use Homemade or off-the-shelf Cooking oil sprays

Homemade non Stick Cooking Oil Spray | Homemade Bread Basting Buttery Oil Spray

Roti

The dough for Roti is made with whole-grain wheat flour (Atta), little bit of salt and water.

The number of calories depends on how many Roti are made from dough made with one 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 ½ teaspoon of Ghee.

For weight-loss, you can use butter flavored cooking oil spray to baste the Roti

Serving size: 1 Roti 6" diameter

Plain whole-grain wheat Roti: 80 Calories/Roti

Traditional Roti basted with Ghee: 99 Calories/Roti

Weigh-loss Roti basted with Cooking spray: 82 Calories/Roti

Homemade Bread Basting Buttery Oil Spray

Rice

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

Serving size: ½ cup

Brown Long grain rice cooked in water only: 216 Calories/cup

Brown Long grain rice cooked in water salt and oil: 236 Calories/cup

Vegetable Curry

Typically, onions are sautéed in Ghee. Garlic Ginger are added and sautéed. The vegetables to be curried are added and sautéed. The curry spices are added and sautéed. Finally, a little bit of water is added. The dish is cooked covered till the vegetables are tender. A typical one cup of damp curry winds up with ½ teaspoon of curry spices (4 calories), and ½ Tablespoon of Ghee/oil (56 calories). In one cup amount of onions/garlic/ginger is offset with amount of vegetables. The net addition is 60 calories.

For weight-loss, the onions garlic ginger and vegetables can be sprayed with 2 squirts cooking oil spray adding 4 calories. You still need to add curry spices (4 calories). The net addition is 8 calories

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

Serving size: ½ cup

Vegetable Dry Damp Curry cooked water: 35 Calories/cup

Traditional Vegetable Dry Damp Curry Ghee Masala: 95 Calories/cup

Weight loss Vegetable Dry Damp Curry Cooking Spray Masala 43 Calories/cup

Homemade non Stick Cooking Oil Spray

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

Dal

Typically, the legumes are boiled in plain water. The cooked legumes are tempered with cumin seeds browned in oil. In one cup of Dal, you wind up with one teaspoon of oil (41 calories) 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 cup with the exception of Chickpeas. Chickpeas have higher calories because of inherent fat.

Dal cooked in plain water: 210 Calories/cup

Traditional Dal tempered with cumin/ghee Tarka: 254 Calories/cup

Weight 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 sautéing onions in Ghee. Garlic Ginger are added and sautéed. Chopped tomatoes and curry spices are added. The cooked whole beans are added simmered to a finish

A typical cup of Cholay winds up with ½ teaspoon of curry spices (4 calories), and ½ Table spoon of Ghee/oil (56 calories). In one cup amount of vegetables sautéed are offset 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 ( 4 calories) and sautéed in traditional manner with curry spices (4 calories), adding 8 calories

Cholay cooked in plain water drained: 269 Calories/cup

Traditional Cholay cooked with Masala: 329 Calories/cup

Weight loss Cholay cooked with Cooking Spray Masala 277 Calories/cup

Homemade non Stick Cooking Oil Spray

For canned chickpeas add 17 calories/cup

Chai

Indians are almost addicted to Garam Chai (Masala Chai). Black tea and spices are cooked in half water and half whole milk. Honey is added as a sweetener

Cinnamon 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/cup

Weight loss Garam Chai (Splenda, dry low calorie whitener): 12 Calories/cup

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

Doodh Dahi

Milk (Doodh) and Dahi (Yogurt) are a major part of Vegetarian diet. Whole milk sold in United 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 made with skimmed milk.

Serving: 2 to 3 cups/day

Whole Milk (3.25% fat) 146 Calories/ cup

Skim Milk: 83 Calories/ cup

Dahi (Whole Milk): 149 Calories/ cup

Dahi (Skim Milk, high protein): 137 Calories/ cup

Calories of Standard Grocery items

Whole-grain Wheat flour: 407 Calories/cup

Skim milk: 83 Calories/ cup

Whole milk (3.25% fat): 146 Calories/ cup

Half-half cream: 20 Calories/Tablespoon

Dry low calorie whitener: 9 Calories/teaspoon

Average fresh fruit sliced: 134 Calories /cup

Ghee: 112 Calories/Tablespoon

Canola oil:124 Calories/Tablespoon

Cooking Spray 1/3 second (One NLEA serving): 2 Calories

Curry powder: 7 Calories/teaspoon

Granulated Sugar: 16 Calories/teaspoon

Honey: 64 Calories/Tablespoon

Google Group | Disclaimer | What do you think!