Rahul Kamat - Healthy Cookbook March 2023 PDF
Preview Rahul Kamat - Healthy Cookbook March 2023
Mar 2023 RAHUL KAMAT 100+ LOW-CALORIE & HIGH-PROTEIN RECIPES TO HELP YOU LOSE WEIGHT AND KEEP IT OFF EFFORTLESSLY Mar 2023 WELCOME!!! Thank you so much for purchasing my cookbook. It truly means the world to me and I appreciate you and your support so much. My goal is to help you reach your goals while enjoying the foods you love. The recipes in this cookbook helped me lose 100lbs and completely changed my life. I hope these recipes can show you that losing weight and eating healthy does not have to feel hard, boring, and unmaintainable. I want to make eating healthy feel effortless and incredibly enjoyable, so you’re able to eat good, lose weight, keep it off, and stay fit. Share your creations with me at @rahul__kamat on Instagram! I can’t wait to see what you make! Mar 2023 ABOUT ME Hey! I’m Rahul. I love food (maybe a little too much) and for most of my life I’ve been fat, chubby, fluffy, insert better word here. Over the past 4 years, I’ve lost 100 pounds, got into the best shape of my life, and became healthier than ever. I lost most of the weight within the first year. Then learned how to keep it off. Since then I’ve been building muscle and my current goal is to continue to pack on muscle. My lifestyle, diet, exercise, and nutrition have completely changed from when I was fat and I want to share that with you. This book contains recipes that allow me to eat the foods I love in a healthier, lower calorie way. This is the key to losing weight and keeping it off effortlessly! These recipes changed my life and I hope they can change yours. Now you can eat the foods you crave and love while reaching your goals. This is the secret and it is truly life changing. Mar 2023 Frequently Asked Questions Can liquid egg whites from a carton be substituted for real egg whites? If you need to whip the egg whites into stiff peaks, then no. Carton egg whites are pasteurized which means they’ve been cooked at a really low temperature to kill bacteria. This means you can drink carton egg whites safely out of the carton, but they won’t whip up to form stiff peaks. If a recipe doesn’t need you to whip up the egg whites, then substituting carton liquid egg whites should be fine. In the ingredients, I’ve listed “Liquid Egg Whites” when it is fine to use. Substitution: 1 Egg White = 30g Carton Egg Whites What does SF mean? SF = sugar free What is the difference between natural cocoa, dark cocoa, and black cocoa powders? Natural cocoa is not alkalized, dark cocoa is alkalized, and black cocoa is extremely alkalized. When you alkalize cocoa powder, you darken the color of the cocoa and reduce the acidity/bitterness. Natural cocoa is tastes very bitter and very chocolatey. Black cocoa is not very bitter and does not taste very chocolatey. Dark cocoa is somewhere in the middle. I made a video called Why Oreos Don’t Taste Like Chocolate comparing, tasting, and explaining the differences. For recipes, if I’ve listed black cocoa and you want to substitute dark or natural cocoa, you’ll probably need to use more sweetener to balance out the added bitterness. What is a dry ingredient? A POWDER! Greek yogurt is not a damn dry ingredient. If you can put a paper napkin in the ingredient and the napkin gets wet, then it is NOT a dry ingredient. Mar 2023 Frequently Asked Questions My egg whites won’t whip up, HELP!?!? Make sure there are no drops of egg yolks that have leaked into the egg whites. Not even a tiny droplet of egg yolk. The fat in yolks will prevent the egg whites from whipping up properly. Separating eggs is a tough task and them yolks be poppin. Double check that your bowl and whisks are clean. Even the fat from oily fingers/hands can potentially mess up the whipping. If you’re having trouble whipping up eggs, try these tips: ● Dip a kitchen paper towel in vinegar or lemon juice and rub down your bowl and whisking sticks. This helps remove any residue. ● Use a glass or metal bowl to whip egg whites. Plastic bowls can trap small fat particles because of the porous molecule structure of plastic. Can I substitute a different sweetener for erythritol? No. What about my big bag of stevia? I’ll use that instead. Oh please no. Why? Erythritol bakes and crystallizes like sugar. Other sweeteners don’t. This crystallization property provides structure to baked goods and can completely change the texture and taste of the recipe. Those big bags of stevia are very light and far less dense. Subbing 30g of erythritol for 30g of sweetener can be a hugeeeee difference in volume. ¼ cup of erythritol might weigh the same amount as over 1 cup of a different sweetener. If you have a monk fruit or stevia sweetener blend, check the ingredients. If the first ingredient is erythritol, you’re probably fine. I’m guessing they are adding stevia or monk fruit to make the sweetener sweeter, because erythritol is approximately 75% as sweet as sugar. Monk fruit and stevia can be 200 times sweeter than sugar. So a blend of erythritol plus a tiny bit of monk fruit can match the sweetness of sugar. If you’re going to use something different than erythritol, proceed at your own risk. Mar 2023 Frequently Asked Questions What are some of the key ingredients used in recipes and why are they used? Here are some ingredients used in recipes that help drastically reduce calories and control macros. Pumpkin Puree - Acts as a fat substitute and helps keep recipes moist. It replaces butter or oil. Pumpkin has 100 Calories per 1 Cup where as Oil has 1,910 Calories per 1 Cup. Psyllium Husk - Adds fiber and acts as a binder. It adds elasticity and flexibility to dough. It also holds onto more moisture, keeping the end product softer, fluffier, chewier, and moister. Whipped Egg Whites - Whipping egg whites into fluffy, stiff peaks breaks the chemical bonds in the egg whites and causes air bubbles to be trapped in the whipped egg whites. When you heat these captured air bubbles, they expand as the gas inside them also is heated. The egg whites solidify in the heat and trap in the air bubbles, preventing the structure from collapsing. Cocoa Powder - Not only does cocoa provide a rich, chocolate flavor in baked goods, but also provides a higher water absorption than an equal weight of flour. That’s why I use a lot of cocoa in recipes. It keeps the recipes moist. Whey Protein Powder - Adds rise, dryness, and stability to baked goods. Easily can make a baked good too dry and rubbery because it does not hold onto moisture well. Casein Protein Powder - Great for producing thick products like protein pudding. Holds onto moisture when baked, but does not rise and give you good structure/dryness. Greek Yogurt - Adds a lot of protein to baked goods. It adds creaminess to help keep things moist. It’s great as a substitute for sour cream or mayonnaise because it’s creamy and tangy without the calories. Mar 2023 Frequently Asked Questions The calories and macros in some recipes don’t make sense? Why don’t they equate? tl;dr: The calories and macros in recipes are accurate, but they might not equal each other because of different carb sources having different calories. The carbs listed in recipes include fiber, but fiber does not have the same calories as regular carbs. Calculating Calories and Macros: ● Protein contains 4 calories per gram ● Carbs contains 4 Calories per gram ● Fats contains 9 Calories per gram So if a recipe has 10g Protein, 5g Carbs, 2g Fat then it should contain 78 Calories. 40 Calories from Protein (10 x 4 = 40) 20 Calories from Carbs (5 x 4 = 20) 18 Calories from Fats (2 x 9 = 18) Total: 78 Calories This is true until you take other factors into account like fiber. Fiber is listed as a carb when counting macros, but fiber does not have 4 calories per gram like normal carbs do. Fiber has between 0-2g of calories per gram. Why does fiber have either 0 or 2 calories per gram? There are two types of fibers, soluble fiber and insoluble fiber. Soluble fiber dissolves in water and has 2 calories per gram. Insoluble fiber does not dissolve in water and has 0 calories per gram. Insoluble fiber is not metabolized by your body which means the fiber just passes right through you. So if a food has 0g Protein, 10g Carbs, and 0g Fats, you would expect it to have 40 Calories. But if this food has 10g of Fiber (all the carbs are coming from fiber), then it can have anywhere from 0 Calories - 20 Calories depending on the type of fiber. This is why the calories and macros might not make sense in some recipes. Are nutrition facts accurate? Nutritional labels on food products can be off by as much as 20%. In general, trust the calories and don’t stress about the macros. The calories and macros for every recipe were calculated as accurately as possible by me. The calories, protein, and fat in a recipe will be correct and the carbs might include fiber because I did not count net carbs. In general, don’t stress too much, use a food scale to weigh your food to the gram, and you will be fine! Mar 2023 Table of Contents Breakfast Low Calorie Breakfast Burrito $1.40 Breakfast Burritos Bagels Crepes Frosted Apple Pie Pull Apart Skillet French Toast Apple Pie French Toast Magic Rice Cakes Overnight Oats Chocolate Chip Cookie Dough Overnight Oats Double Chocolate Chip Cookie Dough Overnight Oats Carrot Cake Overnight Oats Apple Pie Overnight Oats Fruit and Nut Overnight Oats Peanut Butter Cup Overnight Oats Pancakes OREO Pancakes Soufflé Pumpkin Pancakes High Fiber Protein Pancake 100% Protein Pancakes Lava Protein Pancakes This table of contents is clickable :) Mar 2023 Table of Contents Savory Tandoori Chicken Thai Coconut Curry Chicken Tikka Masala Juicy Chicken Breast Meal Prep Naan Air Fryer Salmon Smiley Fries :) Stuffed Crust Protein Pizza Flatbread Protein Pizza Mediterranean Chicken Cauliflower Pizza Tzatziki 3 Ingredient Tacos Chicken Shawarma Fiesta Potatoes Jumbo Soft Pretzels Carrot Fries Blackened Chicken Breast Crispy Chicken Nuggets Zucchini Noodles 1 Pot Mac & Cheese Creamy Avocado Salad Dressing Mac & Cheese Burrito Cloud Bread Burger Buns Tuna Salad Sandwiches Buffalo Chicken Sliders A Low Calorie Fancy Fish Dinner Spinach Dip Pasta Spaghetti Squash Spinach and Artichoke Dip Stir Fry Spaghetti Squash Spicy Garlic Broccoli Spaghetti Squash with Meat Sauce Bison Burrito Bowl Shirataki Noodle Ramen “Mexican” Tacos Velvet Chicken “Mexican” Burritos Pad Thai Fat Wraps for Fat Loss Mushroom Chicken Stir Fry Nachos Quick Cauliflower Rice This table of contents is clickable :) Mar 2023 Table of Contents Sweet OREO Cheesecake Cinnamon Rolls 3 Ingredient Cheesecake 19 Calorie Fudgey Brownies Cloud Crust 24 Calorie Brookies Oreo Cheesecake 21 Calorie Blondies Plain Cheesecake Super Low Calorie Brownies Cherry Cheesecake Chewy Chocolate Chip Cookies Cheesecake Bread Single Serve Chocolate Chip Blueberry Compote Cookie 2 Ingredient Weight Loss Cake Single Serve Double Chocolate 2 Ingredient Weight Loss Jam Chip Cookie Cake Oatmeal Chocolate Chip Cookies Peanut Butter Cup Yogurt Bowl Chocolate Peanut Butter Cereal Donuts Protein Bars Boston Cream Donut Doughy Peanut Butter Cup Protein Bar 1 Minute High Volume Peanut Butter Protein Butterfinger 0 Calorie Graham Crackers Creamy Chocolate Custard Cake 0 Calorie Marshmallows Reese’s Peanut Butter Cups Crunch Bar Chocolate Covered Strawberries Single Serve Cinnamon Roll Magic Shell Chocolate Chip Skillet Cookie Cinnamon Sugar Pretzel Bites Chocolate Skillet Brownie Cloud Custard Toast Snickerdoodle Skillet Cookie Sour Candy Grapes Chocolate Peanut Butter Skillet Spicy Candy Grapes Cookie Apple Fritter This table of contents is clickable :)
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