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Tag: Low Calorie High Volume Foods

Exploring Indian Low Calorie High Volume Foods
Maintaining a healthy diet can be challenging, especially when you’re trying to balance volume and calorie intake. Indian cuisine offers a variety of low calorie high volume foods that are not only satisfying but also nutritious. Let’s delve into some traditional and innovative Indian dishes that fit this category.
Understanding Low Calorie High Volume Foods
Low calorie high volume foods are those that provide a substantial amount of food with fewer calories. These foods often contain a high amount of water and fiber, which help increase the food volume without adding too many calories. They are ideal for weight management as they keep you full for longer periods.
Examples of Indian Low Calorie High Volume Foods
1. Vegetable Salads
Indian salads are diverse and flavorful, incorporating a variety of vegetables and spices. A simple cucumber and tomato salad with a sprinkle of chaat masala is refreshing and low in calories. Adding ingredients like carrots, bell peppers, can increase the volume without significantly raising the calorie count.
2. Vegetable Soups
Vegetable Soups are a great way to consume high volume low calorie foods. Clear vegetable soups made with broth, carrots, beans, peas, and spinach are filling and nutritious. Spices like turmeric, cumin, and coriander add depth of flavor without extra calories.
3. Steamed Dishes
Steamed dishes such as idlis (steamed rice cakes) come from South Indian food recipes that are low in calories and high in volume. Made from fermented rice and lentil batter, idlis are light yet satisfying.
4. Vegetable Stir-Fries
Stir-frying is a quick method to prepare a large volume of food with minimal oil. A stir-fry made with mixed vegetables like cauliflower, broccoli, bell peppers, and beans seasoned with Indian spices is a nutritious and filling meal.
Best Low Calorie High Volume Foods
Best low calorie high volume foods are those that are nutrient-dense and versatile. Here are some examples:
1. Sprouts Salad
Sprouted moong salad mixed with finely chopped vegetables, lemon juice, and a pinch of salt make a delicious and low-calorie salad. This dish is rich in proteins and fibers, making it an excellent choice for a filling meal.
2. Fruit Chaat
Fruit chaat is a popular Indian snack that includes a variety of fruits like apples, bananas, pomegranates, and oranges mixed with chaat masala. It is a low-calorie option that provides a significant volume of food due to the water content in fruits.
3. Raita
Raita, made from yogurt and vegetables like cucumber or carrot, is a refreshing side dish. The yogurt adds protein and probiotics, while the vegetables increase the volume, making it a nutritious, low-calorie accompaniment to meals.
High Volume Low Calorie Foods
To ensure a balanced diet, incorporating high volume low calorie foods is essential. These foods help in maintaining fullness and satiety without adding extra calories. Some examples from Indian cuisine include:
1. Vegetable Upma
Upma, made from semolina and vegetables, is one healthy Indian breakfast ideas. Using a variety of vegetables like peas, carrots, and beans not only enhances the nutritional value but also increases the volume without adding too many calories.
2. Dhokla
Dhokla is a steamed savory cake made from fermented rice and chickpea batter. It is light, spongy, and can be consumed in large quantities without consuming excessive calories. Adding chopped vegetables to the batter can further increase its volume.
Avoiding High Calorie Low Volume Foods
While focusing on low calorie high volume foods, it is crucial to avoid high calorie low volume foods. These foods are calorie-dense but do not provide much volume, leading to higher calorie intake without the feeling of fullness. Examples include:

Fried Snacks: Items like samosas and pakoras are delicious but high in calories and should be consumed sparingly.
Sugary Desserts: Indian sweets like gulab jamun and jalebi are rich in calories due to high sugar content and should be limited.

FAQs
What are high volume low calorie foods? 
High volume low calorie foods are those that provide a substantial quantity of food with fewer calories. They are rich in water and fiber, helping you feel full without consuming many calories. Examples include salads, soups, and steamed dishes.
What are some best low calorie high volume foods? 
Some of the best low calorie high volume foods in Indian cuisine include vegetable salads, soups, steamed idlis, and sprouted salads. These dishes are nutritious, filling, and help maintain a healthy calorie intake.
How can I incorporate low calorie high volume foods into my diet? 
Incorporate these foods into your meals by starting with a large portion of salad or soup. Choose dishes that include a variety of vegetables and whole grains. Use cooking methods like steaming and stir-frying to prepare your meals.
Conclusion
Choosing low calorie high volume foods is an effective strategy for weight management and maintaining a healthy diet. Indian cuisine offers numerous options that are both delicious and satisfying. 

By incorporating these foods into your diet, you can enjoy a variety of meals while keeping your calorie intake in check. 

Experiment with different recipes and enjoy the flavors and health benefits of these nutritious foods. Explore more recipes on Manjula’s Kitchen and discover the joy of cooking nutritious and delicious food.

  • Spinach Salad

    Spinach Salad

    Spinach Salad

    Spinach Salad

    This is a delicious quick & easy and refreshing spinach and tomato salad. Adding walnuts and ginger dressing provides a creamy and tangy flavor.
    5 from 1 vote
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    Course Salad
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    • About 4 cup chopped spinach
    • 2 tomatoes
    • 1 apple
    • 1/4 cup  feta cheese (optional)
    • 1/4 cup  walnuts
    • 2 tbsp olive oil
    • 2 tbsp balsamic vinegar
    • 1 tbsp lemon juice
    • 1 tbsp ginger juice
    • 1 tbsp salt
    • 1 tbsp sugar
    • 1/2 tbsp black pepper
    • About 2 tbsp water adjust as needed

    Instructions
     

    • Wash the spinach and pat dry and chop them coarsely. Keep aside.
    • Cut the tomatoes in halves and remove the seeds, cut them in about half inch pieces.
    • Next peel and cut the apples in small pieces.
    • In a salad bowl toss the spinach, tomatoes and apples together. Keep aside.

    Notes

    Dressing:
    1. Shred about 1 inch piece of ginger on fine side of shredder. Squeeze the shredded ginger between your fingers to make ginger juice.
    2. Next blend all the dressing ingredients together. Add the water as needed otherwise dressing will be too thick.
    3. Pour the dressing over salad, and sprinkle with feta cheese. Enjoy!
     
    Suggested Variations:
    1. Tomatoes can be replaced with strawberries.
    2. Walnuts can be replaced with roasted peanuts
    Keyword Healthy Salad
    Tried this recipe?Let us know how it was!
  • Cabbage Pizza

    Cabbage Pizza

    Cabbage Pizza

    Cabbage Pizza

    Cabbage Pizza is a nice twist to traditional pizza with touch of Indian spices as a fusion. Makes 2 medium pizzas. Pizzas are generally a favorite snack of all and is a nice appetizer
    5 from 1 vote
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    Course Main Course
    Cuisine Fusion, Indian
    Servings 2 Medium Pizza

    Ingredients
      

    for the Dough:

    • 2 ¾ cup All Purpose flour Plain flour or Maida
    • 1 cup lukewarm water
    • 1 Tbsp dry active yeast
    • 3 Tbsp olive oil
    • 1 tsp salt
    • ½ tsp sugar

    for the White Sauce:

    • 2 Tbsp olive oil
    • 2 ½ Tbsp All Purpose flour Plain flour or Maida
    • ¾ cup milk
    • 1 tsp salt
    • ½ tsp black pepper

    for Cabbage Topping:

    • 3 cup sliced cabbage
    • ½ thinly sliced red bell pepper
    • 2 Tbsp chopped cilantro Green coriander
    • 2 chopped green chilies

    Instructions
     

    Making the Dough:

    • Dissolve yeast in lukewarm water and let it sit for about 20 minutes or until the yeast becomes frothy.
    • Add sugar, salt and oil to the flour and mix well.
    • Add the yeast water and make into a dough. The dough should be soft and a little sticky. Add more water if needed.
    • Cover the dough and let it sit for about four hours. The dough should be double in volume.
    • Knead the dough well using a little dry flour.

    Making White Sauce:

    • Heat the oil in a small heavy saucepan over low-medium heat.
    • Add the flour and cook until the flour changes into a light brown color.
    • Slowly add the milk, stirring constantly. Continue cooking slowly until it is smooth and thick. Add the salt and black pepper.
    • Making Cabbage Topping:
    • Mix the cabbage, bell pepper, cilantro, and green chilies with the white sauce.

    Making the Pizza:

    • Pre-heat the oven to 500 degrees, placing a pizza stone inside for about 30 minutes so the pizza stone will be hot.
    • Divide the dough in to two equal parts and roll into two 8 inch diameter pizzas.
    • Place over greased cookie sheets. Put about a half teaspoon of olive oil over the pizza. Evenly spread the cabbage mixture onto the pizza.
    • Slide the cookie sheet on the pizza stone and let it cook for about five minutes.
    • To make a crispy pizza crust, remove the pizza from the cookie sheet and place over the pizza stone.
    • Let it cook for about 7 minutes, or until the edges are golden-brown.
    Keyword Cabbage, Cheeseless, Flour, Fusion, Maida, Pizza
    Tried this recipe?Let us know how it was!
  • Spring Quinoa Fruit Salad

    Spring Quinoa Fruit Salad

    A vibrant and colorful Spring Quinoa Fruit Salad featuring mixed greens, quinoa, watermelon, mango, cucumber, and avocado.

    Spring Quinoa Fruit Salad

    Spring Quinoa Fruit Salad just perfect for the start of Spring! This is a vibrant, fresh fruit salad with quinoa and homemade ginger and lemon dressing. It is the perfect go-to recipe if you are looking for something simple, light and refreshing in this warmer weather. The quinoa and fruit make it a healthy choice for those who want to eat clean. It also makes for a beautiful presentation, with the watermelon, mangoes, and avocado!
    5 from 1 vote
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    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Course Salad
    Cuisine Indian
    Servings 2 people

    Ingredients
     
     

    • 2 cup spring salad this is mix of several greens
    • 1/3 cup quinoa cooked quinoa is cooked just like rice
    • 1 cup watermelon cut into byte size cubes
    • 1 cup mango cut into byte size cubes
    • 1/2 cup cucumber cut into byte size cubes
    • 1/2 avocado cut in small pieces

    For Dressing

    • 1 Tbsp vinegar I am using rice vinegar
    • 1 Tbsp lemon juice
    • 1 Tbsp olive oil
    • 1 tsp sugar
    • 1/2 tsp salt
    • 1/4 tsp black pepper
    • 1 tsp ginger juice*

    Instructions
     

    • For dressing: add all the dressing ingredients together mix it well making sure sugar is dissolved. Set aside. * To make ginger juice shred the ginger using fine shredder or zester and squeeze the juice with fingers.
    • Cook the quinoa like rice 1-part quinoa to 2 parts of water. After quinoa and water comes to boil reduce heat to medium-low, cover, and simmer until all the water has been absorbed, this will take about 12 minutes. Set aside to cool.
    • In a salad bowl layered all the ingredients, spread the greens, watermelon, mango n cucumber, avocado sprinkle the quinoa and drizzle the salad dressing. 

    Notes

    Suggestions:  use your choice of fruits, salad measurements are just for suggestion,
    Quinoa, can be prepared in advance, I make quinoa always extra and I use the quinoa with almost every salad I make.
    Salad dressing also can be prepare in advance, this is very light dressing. I make this dressing in large quantity, I always have ready to use.
    Tried this recipe?Let us know how it was!