Fit & Fab Fitness Studio | KDA

Its Simple and Quick! Ingredients: 3tbls coconut flour  1tblsp husk. Water Oil/Ghee Directions: Add both the dry ingredients together. Slowly add water and knead tightly with hands. Add a little coconut oil or ghee(optional).  Let it rest for 5 mins. Roll out the roti with the plastic sheets/bags in between the rolling pin. It must be a little tough so its easier to  roll out thinly without any tear. Now carefully take it out and fry on a non stick pan with little ghee on a flame that is medium to high. Serve when ready.

Recently, I was going through some of my old photos and was shocked to see myself when I wore the same dress after a year. My routine is pretty much same a required by keto diet. Being patient with the weight fluctuations and sticking to keto for weeks even with no results on scale. My gallbladder is removed so I was not sure of fat digestion. But Alhumdulilah, being on keto fixed all my indigestion and heart burn so much so that I haven't taken any medicine for fat digestion since keto. As all fats are good fats and digestible. Combos with Keto I do IF,  mostly 2 meals. Weigh and log my whole day meals before eating them.  It get easier to track my macros. I take home cooked meals and veggies, add ghee and butter to make my food keto during lazy or busy days. I additionally do OMAD (One Meal A Day) 2 or 3 times in between weeks. That is also when I feel comfortable doing one meal a day. During OMAD, I eat till I am full. Usually on dawat (Parties) or wh...

Basic and easy marination.ready to be freezed for week. 1. Chicken strips 70grms. Garlic paste Tandoori shan masala Lemon juice. 2. Chicken strips100 grms. Garlic paste  Lemon juice Tikka shan masala. 3. Chicken cubes 70grms Woestershire sauce Chilli sauce Salt Pepper  Chilli flakes. Garlic paste. 4. Chicken cubes 70 grms Garlic paste Lemon juice Salt Butter. 5. 100grm chicken qeema with garlic paste. 6. Beef shami kababs(without dal) 7. Chicken chapli 3 small kababs. 8. Eggs (when needed) Other option: Fish Mutton qeema and cubes Beef qeema and cubes

1. Limo pani .(IFTAAR) (1tbsp lemon juice, chilled water ,stevia, pinch of pink salt.1tsp basil seeds) 2.lassi/ chaaj (namkeen)-- ( Sehr and Iftaar) (2tbsp Greek yoghurt, glass of water, pinch of pink salt, roasted zeera--blend and drink) 3. Strawberry shake: ( Sehr and Iftaar) (Coconut milk 3 tbsp. 3 Strawberries, mct oil 1tbsp(optional), flex seeds ground or 1tbsp, stevia, water.) blend well and serve chilled 4. Greek yogurt and berries smoothie: (Iftaar and Sehr) (Greek yoghurt 2 tbsp, coconut milk 4 tbsp, berries 4 (any), stevia, MCT oil(optional) 1tbsp, 3 almonds 2tsp almond meal).blend well Lactose free milk can be used for Low carb watcher in limited quantity (Fat adapted keto warriors) 5. Cold Coffee (low carb): (Iftaar and Sehr) (make black coffee before and keep it to be chilled add 2 tblsp cream and stevia and blend well serve chilled) add vanilla essence for vanilla flavour and low carb caramel sauce for caramel taste or both. Lactose free milk can be ...

Chicken Coating Alfredo Sauce Ingredients Pamesan Garlic powder Onion powder Chilli flakes Salt Black pepper Husk(ispaghol) Instructions: In a plate mix all the ingredients and smoother chicken and fry them in oil/butter. Same pan add slices veges and Sprinkle salt and cook everything till cooked. 1 tablespoon butter. 2 cloves garlic minced. 2 tablespoon cream cheese. mozzarella cheese shredded. 1/2 Cup fresh Cream Instructions: In half a cup fresh cream, dash ground black pepper and chilli flakes and salt. Directions: Mix everything in a pan cook. Add boiled vegetables serve with crusted chicken on top. Prepare time 5mins Total tim e 20mins.

Method: Roughly chop or run through food processor washed cauliflower Added 1tsp ghee with onion, garlic paste and stir fry a little then mixed chopped cauli. Give a good stir on high flame. Pour a little lemon juice, salt, black pepper, chilli powder, chopped and stir fry all on a medium flame. Lower the flame and let it cook for 5mins with lid. Add spring onions and serve.

Method : Coconut oil 2tblsp Tomato puree  1tblsp Tom yum paste 1tbslp Fry with curry leaves Add chicken cubes With garlic fry. Add coconut one cup milk let it simmer. Add veggies (mushrooms, capsicum, broccoli) Last add lemon juice one. Serve with garlic caulirice.

Ingredients: Almond flour/meal 120grm. 5tblsp Husk/ ispaghol grinder in machine. Sea salt 1tsp Baking powder 2tsp. Onion powder 1tsp (optional). Garlic powder (optional). Pour in Hot boiling water (295ml) exact. And beat the mixture together with electric beater. Add apple cider vinegar 2tsp. Let the mixture cool. 3egg whites only(beat into soft peaks) Add in the egg whites in the mixer in 2 sections and beat it very gently and quickly till it mixes. On a baking try measure 75grm each ball (makes 7 buns) approx. Sprinkle seasome seeds, oregano, and bake in 180 degree pre heated oven for 50mins max. Till brown.

Ingredients : Freshly grind flex meal 120grm. 5tblsp Husk/ ispaghol grinder in machine. Sea salt 1tsp Baking powder 2tsp. Onion powder 1tsp (optional). Garlic powder (optional). Pour in Hot boiling water (295ml) exact. And beat the mixture together with electric beater. Add apple cider vinegar 2tsp. Let the mixture cool. 3egg whites only(beat into soft peaks) Add in the egg whites in the mixer in 2 sections and beat it very gently and quickly till it mixes. On a baking try measure 75grm each ball (makes 7 buns) approx. Sprinkle seasome seeds, oregano, and bake in 180 degree pre heated oven for 50mins max. Till brown.

Berrilicious chia pudding made with: Soaked Chia seeds, 2tblsp hung yoghart (Greek youghart) and half cup coconut milk. sweetened with stevia. And that 99% dark chocolate goodness on top.🍫🍓 Mix berry smoothie: Coconut milk (caned) half cup. 2tblsp Hung youghart Stevia sweetner Mix berries 1tblsp One cup water (chilled). Blend untill mixed 🍸

Must have items to start low carb diet: Flex seeds (powder) Almonds (whole and powder)🍞 Coconut flour.🥥 Almond for (Almond Milk)🥛 Chia seeds/basil seeds. Greek youghart  (hung dahi) Frozen berries🍓🍓 (smoothie/deserts ) Spinach in🥦🍳 stock(smoothie/omelletes/currys) Cabbages (salads/stirfry)🍲 Cauliflowers (caulirice/boil/stirfry)🍚 Zucchini (stirfry/noodles/pasta)🍜 Brinjal (stirfry/lasagne ) Okra/bhindi (curry/stirfry)🍛 Lemon juice (freeze it)🍋 Cucumbers(smoothie/salads)🥒 Ginger (smoothie) Mints leaves (smoothie) Ice bergs (salads) Salad leaves🥗 Olives (pizza/salads/pasta)🍕 Mushrooms Avocado  (optional)🥑 Mozerrela cheese🧀 Parmesan cheese🧀 Cream cheese🧀 Pure Ghee Organic butter Peanut butter🥜 Olive oil (salad dressings ) Sweetner (stevia/nocal or any blend of stevia)🎂🍦🥤 Tropicana slim drink (bottle).🍹 Dark chocolate unsweetened 🍫🍨 (desserts and chocolate bars). Eggs🥚🍳 Apple cider vinegar Multivitamins. (Calcium,zinc,ma...

Saucy Version For the Pizza base, you will need: Chicken qeema (machine) Garlic powder/paste Italian herbs Mozzarella Parmesan cheese Method: In a chopper add qeema, the garlic paste, herbs and cheeses and process it till it gets sticky. Oil your hands and pizza base and spread the mixture evenly on the pan (it will get shrunk when cooked) so spread it out as far you can. Use butter paper if necessary. Cook in pre heated oven for 15 mins or till the qeema seems firm. Take it out to cool, turn it over and spread your favourite toppings. Lastly, Bake or Grill for 10 minutes or till the cheese melts.   Toppings: Half side cream cheese and half tomato puree. Jalapenos Black Olives Half sausages Mashrooms Chili flakes Oregano Mozzarella cheese Cheddar cheese Cheesy Version Honestly, I will never have pizza in any other way again.🍕😋