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Bariatric gelatin recipe or Dr Jennifer Ashton gelatin trick is one of 2025’s most talked about wellness habits. You’ve probably seen it on tiktok, heard about it on morning health segments, or come across people calling it the Jennifer Ashton weight loss trick. But what exactly is this method? And does dr Jennifer Ashton gelatin recipe really helps with appetite control?

In this post I am sharing with you the complete explanation, the 2025 gelatin trick recipe from tiktok and trending Instagram reels, the gelatin cubes routine, the timing protocol, and a clear bariatric variation comparison.

Why This Gelatin Trick Is Linked to Dr Jennifer Ashton

Many people associate this routine with Dr Jennifer Ashton because it matches her approach toward sustainable, simple, science aligned health habits. And she often talks about nutritional benefits of collagen and gelatin.

She is often seen using hydrolyzed collagen powder in her daily “first meal” smoothie.

Small daily habits can make it easier to stay consistent with healthy choices. The gelatin trick fits perfectly into that pattern. However, it’s important to note:

• This is not an official recipe released by her
• It is an inspired interpretation widely shared in the wellness community.

While this isn’t an official recipe from Dr Jennifer Ashton, it’s a wellness-community interpretation that aligns with her practical, habit-based approach

What the Gelatin Trick for Weight Loss Actually Is

The gelatin trick for weight loss is essentially a pre-meal fullness strategy. By consuming a small amount of unflavored gelatin before meals, you create a gentle gel in the stomach that adds volume without significant calories. This slows gastric emptying, increases feelings of satiety, and helps regulate appetite more effectively.

As a result, many people find they naturally eat smaller portions, avoid overeating, and make more mindful food choices. The trick doesn’t burn fat or boost metabolism, and it’s not intended to replace meals

So this viral gelatin trick is a supportive tool that helps reduce cravings and promote portion awareness in a practical, achievable way. The benefits of this Viral genetic trick comes entirely from appetite control and healthier meal behaviors.

Dr Jennifer Ashton Gelatin Trick Recipe

This is the gentle, simple recipe most closely aligned with what people call the Dr Jennifer Ashton gelatin trick recipe .

Ingredients

• unflavored gelatin powder ( Another one from Amazon)
• ½ cup hot water
• ½ cup cold water or unsweetened tea (black tea)
• 1 teaspoon lemon juice (optional)

Instructions

Step 1: Bloom the gelatin
Sprinkle the gelatin over 1–2 tablespoons of cold water.
Let it sit for 1 minute until it becomes spongey.
(This prevents clumping.)

Step 2: Add hot water
Pour in the hot water and stir continuously until fully dissolved.

Step 3: Add cold water or tea
Stir again and add lemon juice if desired.

Step 4: Chill
Refrigerate for 2–3 hours until it lightly sets.
You can also drink it warm immediately.

Step 5: Take before meals
Consume 15–30 minutes before lunch or dinner.

Gelatin Cubes for Weight Loss

Gelatin cubes have become a popular version of the 2025 gelatin trick because they make the routine easier and more convenient. Instead of preparing the mixture daily, the gelatin is poured into silicone molds and set into small, ready-to-eat cubes that can be taken before meals.

These cubes are low in calories, easy to carry, and perfectly portioned, ideal for busy schedules. Most people use two to four cubes per day, typically before lunch and dinner, to support appetite control and reduce mid-meal cravings.

The gelatin cubes routine fits seamlessly into the overall gelatin trick protocol and offers a simple way to stay consistent. This supports fullness without adding significant calories. Geletin Cubes Recipe for Weightloss

What is Gelatin?

Gelatin is a colorless, flavorless protein made from collagen. The collagen helps to keep our skin, joints, and tissues strong. When you mix gelatin with hot water and let it cool, it turns into a soft gel. That gel-like texture is what makes the “gelatin trick” helpful, because it creates gentle fullness in the stomach before a meal.

Once you eat it, gelatin breaks down into amino acids like glycine and proline, which support your gut lining, skin, and joints. It’s an easy way to get some of the benefits of collagen without needing any fancy ingredients.

2025 Gelatin Trick Timing Protocol

This updated routine is often called the 2025 gelatin trick protocol or the 7-day gelatin routine. Here is the safest and most effective way to use it:

Morning (optional)

1 cube with warm water or herbal tea. Supports appetite rhythm and reduces mid-morning snacking.

Afternoon (before lunch)

1–2 cubes: Best timing for preventing overeating at lunch.

Early Evening (not right before bed)

1 small cube: Helps reduce evening cravings and late-night snacking.

Why Timing Works

Taking gelatin before meals triggers satiety signals early leading to better food decisions, smaller portions, and calmer hunger patterns.

Bariatric Gelatin Variation vs Viral Gelatin Trick

People often confuse the bariatric gelatin variation with the viral gelatin trick, but they are very different.

Bariatric Gelatin is

• Designed for people recovery after bariatric surgery
• Soft, very gentle texture
• Sometimes higher in protein or fortified
• Intended as a temporary nutrition support food
• Must follow a doctor’s guidance

Viral Gelatin Trick (2025)

• is used as a pre meal appetite control tool
• Very low calorie
• Not a nutrition replacement
• Not for medical recovery
• Helps with fullness not with nutrient intake

Key Difference

The bariatric version supports healing and viral gelatin trick supports fullness before meals. They are not interchangeable.

Does the Jennifer Ashton Gelatin trick Actually Work?

The answer is yes but for appetite control. The fullness effect created by gelatin is real and rooted in basic digestive physiology. When gelatin forms a gel in the stomach, it delays gastric emptying, helps you feel satisfied sooner, and makes it easier to choose smaller portions.

It also creates a natural pause before eating, which supports mindful eating and reduces the likelihood of overeating. However, the gelatin trick does not burn fat or accelerate metabolism.

But I important point to note is It works best as a gentle support habit when paired with balanced meals, adequate protein, fiber, hydration, daily movement, and consistent sleep. The gelatin trick not a magic solution, but it can play a meaningful role in helping you eat more intentionally.

The Dr Jennifer Ashton gelatin trick recipe and gelatin cubes routine are popular because they’re simple, accessible, and effective for supporting fullness before meals. They don’t promise miracle results but they do make mindful eating easier.

Think of this as a gentle, steady habit you can layer into your day one that helps with appetite, cravings, and portion control, especially when paired with balanced meals.

If you want to understand the basic version of the gelatin trick for weight loss, you can read my detailed guide here

More Such Recipes

1. Glucose Reset Ritual Recipes for Weightloss
2. Bariatric Seed Trick Recipe
3. LMNT electrolyte for Hydration
4. Cabbage Soup Recipe for Weight Loss
5. 7 Days Low Carb Meal ideas for Weight Loss
6. More Bariatric Recipe

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Easy Jamu juice recipe, a traditional Indonesian herbal drink that you might have seen in Bali. Jamu is full of anti-inflammatory and healing properties. A delicious and potent blend of fresh turmeric, ginger, lemon, black pepper and water , jamu juice can be enjoyed in the summer months or served as a hot tea in winter for good health benefits.

If you’ve been scrolling through wellness reels or have travelled to Bali, you’ve probably seen small glasses of bright golden jamu juice everywhere and wondered: What exactly is this drink and does it really do anything?

In this post, I’m breaking down this golden orange wellness shots what jamu juice is, how it’s been used traditionally in Indonesia, what we actually know from research, and of course my easy jamu juice recipe that you can batch prep at home.

As a nutritionist, I’ll also talk about where it fits realistically into a healthy lifestyle and where it doesn’t.

What Is Jamu Juice?

Jamu is a traditional Indonesian herbal tonic made from roots, spices, and herbs – most commonly turmeric and ginger. It has been used for centuries in Java and Bali as part of daily wellness routines, not just as a trendy drink.

There are many styles of jamu, but when people say jamu juice, they usually mean a bright yellow drink made from:

• Fresh turmeric
• Fresh ginger
• Water or coconut water
• Citrus (lemon or lime)
• A touch of natural sweetener
• Sometimes tamarind and lemongrass

Traditionally, jamu is:

• Sold by “jamu ladies” carrying bottles around villages and cities in Java
• Served in small glasses or “shots,” more as a tonic than a big refreshing juice
• Increasingly popular in modern jamu cafés and wellness bars, and now in the US and Europe as well

In short: jamu juice is an Indonesian turmeric ginger wellness drink is warming, earthy, slightly spicy and tangy, with a gentle sweetness.

Jamu Juice Ingredients

Here’s what usually goes into a classic jamu turmeric ginger drink, plus what each ingredient brings to the table.

• Turmeric root: The star of jamu. Turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. 
• Ginger root: Adds heat and spice. Ginger is traditionally used for digestion, nausea, bloating and circulation, and it also has anti-inflammatory actions.
• Lemon or lime juice: Brightens the flavour and adds vitamin C, which supports immune function and acts as an antioxidant.
• Water or coconut water: The base of the drink. Coconut water adds electrolytes and a mild sweetness, but you can use plain water to keep sugar lower.
• Tamarind: is optional but traditional. Often used in jamu kunyit asam (turmeric tamarind jamu). Tamarind adds a tangy-sweet flavour and brings polyphenols, fibre, and some vitamin C.
• Natural sweetener: honey, maple syrup, palm sugar, coconut sugar, use any of these. Balances turmeric’s bitterness and ginger’s heat. Traditional recipes often use palm sugar or honey.
• Black pepper: Just a pinch. Piperine in black pepper may help increase the absorption of curcumin from turmeric.
• Salt : A tiny pinch can round out the flavour and slightly support hydration.

Jamu Juice Recipe (Turmeric Ginger Drink)

This version is inspired by classic jamu kunyit asam with turmeric, ginger, tamarind, and citrus.

Yield

• Makes about 1 litre / 4 cups
• 4 larger servings, or 8–10 smaller “shots”

Ingredients

• 100 g fresh turmeric root, scrubbed and thinly sliced (about 1 cup sliced)
• 50 g fresh ginger root, scrubbed and thinly sliced (about ½ cup sliced)
• 4 cups (1 litre) water
• 2 tablespoons tamarind paste or ¼ cup seedless tamarind pulp soaked in warm water and strained (optional but traditional) 
• Juice of 2 lemons or 4 small limes
• 2 tablespoons honey, maple syrup, or coconut sugar, to taste 
• ⅛ teaspoon freshly ground black pepper
• A small pinch of pink salt (optional)

Instructions

• Prep the turmeric and ginger
  1. Scrub the roots well (turmeric stains, so you may want gloves).
  2. Peel only if the skin is very tough.
  3. Slice thinly so they release more flavour.
• Simmer the roots
  1. Add sliced turmeric, sliced ginger, and 3 cups of water to a saucepan.
  2. Bring to a boil, then reduce to a gentle simmer.
  3. Simmer for 15–20 minutes, until the water turns a deep golden yellow and smells very fragrant.
• Blend with tamarind and seasonings
  1. Let the mixture cool slightly.
  2. Carefully transfer the turmeric, ginger, and cooking liquid to a blender.
  3. Add the remaining 1 cup water, tamarind, black pepper, and salt (if using).
  4. Blend until completely smooth and pulpy.
• Strain
  1. Place a fine-mesh sieve, cheesecloth, or nut-milk bag over a large jug or bowl.
  2. Pour the blended mixture through.
  3. Press or squeeze the pulp to extract as much liquid as possible. Discard the dry pulp.
• Finish with citrus and sweetener
  1. Stir in fresh lemon/lime juice.
  2. Add honey or other sweetener, starting with 2 tablespoons and tasting as you go. Jamu should taste earthy, spicy, tangy and only gently sweet.
• Chill & serve
  1. Transfer jamu juice to a glass bottle or jar.
  2. Chill in the fridge for at least 1–2 hours before serving.
  3. Shake well each time. Turmeric settles at the bottom.

Approximate Nutrition

This will vary based on sweetener and how much pulp you strain out, but roughly For per ½ cup, lightly sweetened:

• Calories: ~40–60
• Carbohydrates: mostly from citrus and sweetener
• A small amount of vitamin C (from lemon/lime) and beneficial plant compounds from turmeric, ginger, and tamarind.

How To Make Jamu Juice Step By Step

Step 1: Slice the roots

Slice the fresh ginger roots and ginger. You can scrub the peel off or let it be. While slicing gloves help with preventing turmeric stains.

Step 2: Simmer

Boil and simmer ginger roots and turmeric in water.

Step 3: Blend

Blend the mixture

Step 4: Strain

Pour the mixture through a sieve or nut-milk bag into a jug.

Step: Finish & serve

Now Serve in a glass add few drops of lemon juice, maple syrup/raw honey and pink salt

Jamu Juice Benefits (Traditional Beliefs vs. Research)

Traditional Benefits People Believe

In Indonesian wellness culture, jamu juice is used to:

• Maintain overall health and immunity
• Support digestion and relieve bloating
• Ease minor aches and pains thanks to anti-inflammatory spices
• Support weight maintenance and keeping the body “light”
• Improve skin appearance and energy

These are traditional beliefs passed down through generations, and many people still drink jamu daily for these reasons.

What Research Says About Key Ingredients

Modern research doesn’t study “jamu juice” as a single drink very much, but it does look at its main ingredients: turmeric, ginger, tamarind, and sometimes lemongrass. 

• Turmeric (curcumin)
  • Has anti-inflammatory and antioxidant effects.
  • May help with joint discomfort and markers of inflammation when used alongside a healthy lifestyle.
• Ginger
  • Shown in studies to help reduce nausea, bloating, and some types of pain, and has anti-inflammatory properties.
• Tamarind
  • Contains polyphenols, fibre, and vitamin C.
  • Some evidence suggests benefits for digestion, cholesterol and blood sugar, especially when used as part of a balanced diet.
• Lemongrass (when used)
  • Rich in antioxidants; traditionally used in Southeast Asia for digestion and general wellness.

So jamu juice is not a magic cure, but it’s a concentrated way to enjoy several anti-inflammatory and antioxidant ingredients together as part of a healthy lifestyle. 

Is Jamu Juice Good for Weight Loss?

Short answer: jamu juice on its own may not melt fat, but it can support a weight-loss or weight-management plan in a few helpful ways.

Here’s how it can fit into a realistic weight-loss journey:

• It’s naturally low in calories if you keep added sweetener modest.
• It can replace sugary soft drinks or heavy juices, which might otherwise add a lot of extra sugar.
• Ginger and spices may help some people feel less bloated and more comfortable digestively, which can be motivating.

However:

• No herbal drink, including jamu, can burn fat by itself.
• Sustainable weight loss still depends on:
  • A balanced, calorie-appropriate diet (with enough protein and fibre),
  • Movement, sleep, and stress management.

So, Jamu juice can be a smart, low-sugar drink choice inside a healthy routine, but it isn’t a standalone weight-loss trick.

How Often & When To Drink Jamu Juice

There isn’t one strict rule, but these guidelines are a good starting point:

• Serving size:
  • ½ cup (120 ml) at a time is usually enough, especially if the drink is strong.
• Frequency:
  • Many people enjoy jamu a few times per week, and some Indonesians drink it daily.

Best Times To Drink Jamu

• Morning wellness shot
  • 30–60 minutes after waking, ideally with or after a small snack if your stomach is sensitive.
• After meals
  • The ginger and citrus may feel soothing after heavier or greasy meals.
• Pre or post-workout
  • If you make jamu with coconut water, it can double as a light, flavourful hydration drink.

Does Jamu Juice Break a Fast?

• Yes! jamu contains calories, so it does break a strict fast.
• If you follow a more flexible intermittent fasting approach where small amounts of calories are allowed, then it depends on your personal plan. When in doubt, follow the guidelines you or your coach/doctor set for your fasting routine.

General tips:

• Start with a smaller serving (2–3 tablespoons diluted in water) and see how your body responds.
• Avoid overdoing turmeric/ginger just because they’re “healthy”; more is not always better.

Variations You Can Try

Once you’ve tried the basic recipe, play with these twists:

• Kunyit Asam (Turmeric Tamarind Jamu)
  • Use more tamarind and a little extra sweetener for a bold sweet-tart drink.
  • This style is popular for menstrual comfort and weight maintenance in some Indonesian traditions. 
• Lemongrass Jamu
  • Add 1–2 stalks of bruised lemongrass while simmering turmeric and ginger, then remove before blending.
• Coconut Water Jamu
  • Use coconut water for part or all of the liquid to make a more hydrating, lightly sweet version.
• Powder Version (No Fresh Roots)
  • In a pinch, you can use:
    • 2–3 teaspoons ground turmeric,
    • 1–2 teaspoons ground ginger.
  • Simmer in water, strain, and proceed. The flavour is slightly different and can be more intense, so adjust amounts slowly.

Storage, Meal Prep & Serving Ideas

Jamu is perfect for batch prep.

• Fridge storage:
  • Store in a tightly sealed glass bottle or jar in the fridge.
  • Best used within 4–5 days for freshness and flavour.
• Shake before serving:
  • Turmeric settles at the bottom, so always shake or stir.
• Serving ideas:
  • As a small morning shot (30–60 ml).
  • Over ice with extra water for a milder drink.
  • Gently warmed like a herbal tea (don’t boil again after adding citrus).

Jamu vs. Golden Milk vs. Ginger Shots

A quick comparison to help readers choose what they want:

Drink	Base	When to drink	Vibe
Jamu Juice	Water / coconut water + turmeric & ginger	Any time of day, chilled or warm	Light, tangy, spicy wellness tonic
Golden Milk	Milk / plant milk + turmeric & spices	Evening or cosy nighttime drink	Comforting, creamy, latte-style
Ginger Shots	Ginger-heavy juice (often with lemon)	Quick morning “wake up” shot	Very strong, fiery, tiny serving
Turmeric Tea	warm drink with Turmeric ginger and lemon	When you want anti inflammatory warm drink	light and mild in big serving

Frequently Asked Questions

Storage, Meal Prep & Serving Ideas

Jamu is perfect for Sunday batch prep.

• Fridge storage:
  I store it in a glass bottle or jar with a tight lid. Most recipes suggest it keeps well for up to about a week in the fridge; personally, I prefer to finish it in 4–5 days for best flavour and freshness.
• Always shake:
  Turmeric will settle at the bottom, so I shake or stir every time before pouring.
• Serving ideas:
  • As a small morning shot
  • Over ice with extra water for a milder drink
  • Gently warmed in a mug on cooler days (I don’t re-boil it after adding citrus)

More Such Recipes

• Yerba Mate Tea Recipe
• Russian Tea Recipe with Tang
• Tummy Tea Recipe
• Butterfly Blue Pea Iced Tea Recipe
• Hibiscus Tea
• Kashmiri Kahwa Tea
• Indian Kadha Tea
• CFC Tea- Cumin, Fennel, Coriander Tea
• Cinnamon Tea
• Costa Rican Weight Loss Tea

watch detailed Video

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The gelatin trick for weight loss has recently taken over TikTok, YouTube, and wellness blogs with many claiming that this simple gelatin trick recipe for weight loss helps curb hunger, burn fat faster, and support healthy eating habits. But what exactly is this trending hack, and does it really work? As a nutritionist Here’s my take on this gelatin trick for weight loss trend.

In simple terms, the gelatin trick involves drinking a small amount of unflavored gelatin mixed with hot water(sometimes with lemon juice or green tea) about 15–30 minutes before a meal. The idea is that gelatin forms a light gel in your stomach, making you feel full faster so you naturally eat less helping with calorie control and steady fat loss.

As a nutritionist, I’ve studied many viral wellness trends from the pink salt trick to the blue salt hack and while most don’t live up to their hype, this one actually has some scientific basis. Let’s explore how the gelatin trick for weight loss works, its potential benefits, and how you can safely include it in your daily routine for better appetite control and mindful eating.

What Is the Gelatin Trick for Weight Loss?

The gelatin trick for weight loss has gone viral on TikTok, YouTube, and Pinterest with creators claiming this simple gelatin drink for weight loss helps reduce appetite, improve digestion, and accelerate fat loss naturally.

In short, the gelatin trick means drinking unflavored gelatin mixed with warm water about 15–30 minutes before meals. The mixture thickens slightly in your stomach, helping you feel full faster and eat less during your meal.

Many versions of this trend include lemon juice, green tea, or apple cider vinegar for added metabolism support making it a popular natural appetite suppressant drink.

As a nutritionist, I’ve analyzed many weight-loss hacks from the pink salt trick to blue salt recipes for men and while most lack substance, the gelatin trick does have a few scientifically plausible benefits worth exploring. Let’s look deeper.

How Does Gelatin Work in the Body?

The secret behind the gelatin water for weight loss lies in its unique protein structure.

• Gelatin is derived from collagen, a natural protein found in connective tissues and bones.
• When dissolved in hot water, it forms a gel that slows down digestion and may help suppress hunger.
• It contains amino acids like glycine and proline, known to support gut health and joint function.
• Being a protein based food, gelatin can slightly increase thermogenesis (calorie burn) and promote satiety.

So, when consumed before meals, the gelatin can help to control portion size naturally leading to lower calorie intake and improve appetite regulation.

Nutritionist Approved Gelatin Trick Recipe for Weight Loss

Here’s a simple gelatin recipe for weight loss that you can prepare in minutes.

Ingredients to Make Gelatin Trick Recipe

• 1 tablespoon unflavored gelatin powder ( I used this from Amazon)
• ½ cup hot water (not boiling)
• ½ cup cold water or green tea
• 1 teaspoon lemon juice
• A pinch of pink Himalayan salt (optional, for electrolytes)
• Collagen powder of your choice (optional, adds extra protein and calories) I haven’t added in the recipe card below.

Method

1. Add gelatin powder to hot water and stir until fully dissolved.
2. Mix in lemon juice and pink salt if desired.
3. Add cold water or brewed green tea.
4. Chill for 2–3 hours until slightly set, or drink warm.
5. Consume 15–30 minutes before lunch or dinner.

Tip: For a fun version, let it set in small glass cups to make a low-calorie gelatin snack for evening cravings.

When & How to Use the Gelatin Trick for Best Results

To get the most from this gelatin weight loss hack:

• Drink 1 glass before your main meals.
• Avoid sweetened gelatin mixes.
• Stay hydrated throughout the day.
• Combine with protein-rich, low-carb meals.
• Try it consistently for 7–10 days to assess appetite changes.

This small ritual helps you eat mindfully and stop when satisfied — without counting calories obsessively.

Does the Gelatin Trick Really Work for Weight Loss?

So, does gelatin help with weight loss? Yes! but with realistic expectations. Scientific research suggests that gelatin:

• May increase satiety compared to other proteins.
• Supports gut health, which can aid metabolism.
• Helps reduce overall calorie intake when used before meals.

However, it won’t directly burn fat it simply helps you eat less. Real fat loss still depends on maintaining a calorie deficit through diet and activity. Think of this as a supportive strategy, not a shortcut.

Benefits of Gelatin Beyond Weight Loss

Besides appetite control, gelatin offers impressive health benefits:

• Improves digestion by supporting the gut lining.
• Strengthens joints and bones.
• Promotes healthy skin, hair, and nails.
• Supports restful sleep due to the amino acid glycine.

So even if weight loss isn’t your goal, including gelatin in moderation can benefit overall health and longevity.

For the updated 2025 routine often associated with Dr Jennifer Ashton including the gelatin cubes and timing protocol read my complete guide here.

Gelatin vs Collagen: Which Is Better for Weight Loss?

Feature	Gelatin	Collagen Peptides
Texture	Gels when cooled	Fully dissolves
Satiety Effect	Stronger due to gel formation	Moderate
Use	Pre-meal drink, dessert gels	Coffee, smoothies
Digestibility	Slightly slower	Easier
Best For	Appetite control & satiety	Daily supplementation

My Verdict: For direct appetite control, gelatin is more effective. For gut and skin support, collagen is more convenient.

Common Mistakes & Side Effects

Avoid these common mistakes:

• Using flavored or sweetened gelatin mixes.
• Replacing meals with gelatin alone.
• Not fully dissolving gelatin (can cause clumps).
• Ignoring hydration.

Possible side effects: Mild bloating or heaviness at first which usually subsides as your body adjusts.

FAQs About the Gelatin Trick for Weight Loss

Final Thoughts from a Nutritionist

The gelatin trick for weight loss is one of the few viral hacks that can actually make sense scientifically. it’s safe, inexpensive, and practical. By helping you feel full before meals, it can support portion control and mindful eating.

However, it’s not a “fat-burning dish”. Combine it with whole foods, exercise, hydration, and good sleep to see lasting results. Try it for a week, track your satiety levels, and pair it with my other trending yet science based hacks.

More Such Recipes & Resources

1. dr jennifer ashton Bariatric gelatin trick recipe
2. Glucose Reset Ritual Recipes for Weightloss
3. LMNT electrolyte for Hydration
4. Cabbage Soup Recipe for Weight Loss
5. 7 Days Low Carb Meal ideas for Weight Loss

Disclaimer: The information in this post is for educational purposes only and does not replace professional medical advice. If you have specific concerns or health conditions, please consult a qualified healthcare provider before changing your diet or supplement regimen.

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

Best Mushroom gravy recipe in 15 minutes. This easy vegetarian mushroom gravy is rich, silky, dairy free and totally fuss-free. No cream, No meat drippings required it’s creamy and rich without butter or oil. It’s a one-pan easy vegan mushroom gravy recipe made with fresh mushrooms, aromatics, broth and soy sauce. Packed with Umami flavours this easy vegan mushroom gravy is easy and simple and made with healthy ingredients.

Simply brown the fresh cremini mushrooms, whisk in a roux (or cornstarch for gluten-free), splash with veggie broth and soy sauce, and finish with thyme. This mushroom gravy is naturally vegetarian, with easy vegan and gluten-free swaps, and a perfect vegetarian gravy to serve with mashed potatoes.

You can serve vegetarian mushroom gravy for rice with aromatic herbed rice, making your meal an experience rather than just another dinner.

Why you’ll love this easy mushroom gravy

• 15 minute stovetop: Dinner rush lifesaver.
• Pan dripping free: Great for vegetarians & weeknights.
• Vegan & gluten-free friendly: Simple swaps keep everyone happy.
• Bold umami Flavour: Mushrooms + soy/tamari + optional nutritional yeast.
• Holiday hero: Pours like velvet over mashed potatoes, herbed rice, poutine, or Thanksgiving stuffing.

Ingredient Notes and Swaps/Substitutions

Ingredient	Notes & swaps
Butter – 4 Tbsp	Sub vegan butter or olive oil for dairy-free/vegan.
Cremini mushrooms – 1 lb (sliced ¼″)	White button works; mix in 25 % shiitake for deeper flavor.
Yellow onion – 1 small, finely diced	Shallot adds sweetness.
Garlic – 3 cloves, minced	Essential aromatics.
Fresh thyme – 1 tsp leaves	Or ½ tsp dried.
All-purpose flour – 2 Tbsp	Swap 1:1 GF flour or 1 Tbsp cornstarch slurry for gluten-free.
Veggie broth – 2 cups (low-sodium)	Adds body—stick to veg stock to keep it meatless.
Soy sauce / Tamari – 1 Tbsp	Use tamari for gluten-free; adds salty umami depth.
Black pepper + sea salt	Season to taste.
Cheese: Cheddar Cheese and Parmesan, Just a touch, for that indulgent creaminess without going overboard	For Vegan option: 1 Tbsp nutritional yeast for extra umami; 2 Tbsp oat or coconut cream for silky finish.

Step by Step Instructions To Make It

• Melt butter in a heavy skillet over medium-high heat. Add sliced mushrooms in a single layer; leave them undisturbed for 2 minutes to sear, then stir until golden. Add Broccoli florets, cook until soft.
• Sprinkle flour over veggies. Stir constantly until the flour coats everything and no dry patches remain.
  Gluten-free? Skip the flour and whisk 1 Tbsp cornstarch into ¼ cup cold broth for a slurry in Step 4.

• Gradually pour in milk or broth while whisking, scraping up the browned bits. Bring to a simmer; gravy thickens in about 3 minutes. Whisk in nutritional yeast or cream if using.
• Taste, add salt and plenty of chili flakes, thyme or mixed herbs. Grate some cheddar cheese and combine in the gravy.
• Once done, pour over mashed potatoes, rice, roasted veggies, poutine, or anything begging for cozy comfort.

The Making of Mushroom Gravy:

• Start by sautéing your mushrooms and broccoli in some good vegetable oil until they’re just right, tender but with a bit of bite.
• Sprinkle in the wheat flour, and let it hug the veggies, creating a base for our thick and luscious gravy.
• Pour in the milk gradually, stirring constantly to avoid any dreaded lumps.
• Spice time! Add in those herbs and let the mixture sing with flavors.
• Cheese goes in last, melting into the sauce and binding everything together.

Variations & dietary swaps

• Vegan mushroom gravy: Use vegan butter or olive oil; finish with oat cream.
• Gluten-free mushroom gravy: Tamari + GF flour or cornstarch slurry.
• Low sodium Mushroom Gravy: Choose no salt broth and halve the soy sauce.
• Wine Rich: Deglaze mushrooms with ¼ cup dry white wine before adding broth.

Pro tips for perfect gravy

• High heat = deep umami. Let mushrooms sear, don’t overcrowd the pan.
• Broth temperature. Warm broth incorporates faster, preventing lumps.
• Too thick? Whisk in more broth. Too thin? Simmer 1–2 min longer.

Serving ideas (North American classics)

• Mashed potatoes or cauliflower mash (Thanksgiving must!)
• Open face sandwiches with veggie meatloaf.
• Canadian poutine – drizzle over fries + cheese curds (or vegan mozzarella).
• Roasted turkey-style tofu for a plant-based holiday main.
• Seared steaks or grilled portobellos for omnivores.

FAQ

Expert Tips for the Best Mushroom Gravy:

• Mushroom Prep: Clean them with a damp cloth instead of washing – no one likes soggy mushrooms!
• Flour Power: Toast the flour a little to avoid a raw taste.
• Milk Matters: Warm it up first to integrate seamlessly into the gravy.

Make Ahead Mushroom Gravy

You can make ahead mushroom gravy recipe. Whip it up, let it cool, and store it in the fridge. It’s a lifesaver for busy bees.

Storing Secrets:

• Fridge: In an airtight container, it’ll stay happy for 3-4 days.
• Freezer: Freeze it, and it’ll be good for a month. Just thaw and reheat.

Serving Suggestions:

Drizzle this mushroom gravy over steaming hot herbed rice, or use it as a side to give any meal an instant upgrade. It’s versatile, so get creative!

So there you have it! a nutritious broccoli mushroom gravy that’s not just a treat for your taste buds but also a healthy mushroom recipe. This is more than just a dairy free creamy mushroom sauce; it’s comfort in a bowl, ready to make your meals memorable. Happy cooking!

More Such Recipes

• Mushroom Pepper Fry Recipe
• Mushroom Butterbeans Gravy Recipe
• Best Mushroom Sauce Recipe
• Mushroom Pasta Recipe
• Creamy Mushroom Toast Recipe
• Mushroom Rice Recipe
• Butter Garlic Mushroom Recipe
• Caprese Stuffed Portobello Mushrooms
• Mushroom Biryani Recipe

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Chai Latte Powder Recipe to make clay café style chai lattes without spending spend $5 every time at Starbucks. Making your own chai latte powder at home is the perfect solution. This DIY Chai latte mix combines the warmth of traditional chai spices while giving you the instant convenience of a latte mix. With just a few pantry staples, you can whip up a blend that’s budget-friendly, customizable (vegan or sugar-free), and shelf-stable for months.

What is Chai Latte Powder?

Chai latte powder is a blend of ground spices, tea, and often milk powder or sweetener that can be quickly dissolved into hot milk or water to make an instant latte.

Unlike masala chai powder (popular in India, where it’s steeped with loose tea and fresh milk), chai latte powder is designed for instant café-style drinks creamy, mildly spiced, and often sweetened.

It’s perfect if you want the flavor of chai tea with the frothy comfort of a latte, but without brewing from scratch.

Chai Latte Powder Ingredients

To make the best DIY chai latte powder, you’ll need a mix of warming spices, a tea base, and (optionally) milk powder for instant creaminess.

Core Ingredients:

• Ground cinnamon
• Ground ginger
• Ground cardamom
• Ground cloves
• Ground black pepper
• Ground nutmeg
• Instant black tea powder
• Sweetener
• Milk powder

 Pro Tip: Use freshly ground spices for the most aromatic, café-quality chai latte mix.

How to Use Chai Latte Powder

This versatile blend isn’t just for hot drinks!

• Classic Hot Latte: Mix half or 1 tsp with hot milk or water.
• Iced Chai Latte: Dissolve in hot water, then pour over ice + cold milk.
• Starbucks Copycat: Add extra vanilla + froth milk for a coffeehouse vibe.
• Smoothies: Blend into banana or protein smoothies.
• Baking: Add to muffins, cookies, or pancakes for a chai-spiced twist.
• Breakfast: Stir into oatmeal or overnight oats.

Variations & Customizations

• Vegan Chai Latte Powder: To make dairy free chai latte powder use coconut milk powder or oat milk powder instead of dairy.
• Sugar-Free Chai Latte Mix: Replace sugar with monkfruit, stevia, or erythritol.
• Extra Creamy Version: Add vanilla creamer powder or white chocolate powder.
• Seasonal Twist: Mix in pumpkin spice for fall, cocoa powder in winter, or gingerbread spices during holidays.
• Strong Tea Flavor: Add extra instant tea granules for a bolder kick.

Sugar, Health & Nutrition

One of the biggest complaints about store bought chai latte powders is the sugar overload some brands pack in 20–25g sugar per serving!

By making your own mix, you:

• Control sweetness level.
• Choose healthier sweeteners like coconut sugar or monkfruit.
• Use clean spices without additives or preservatives.

Homemade chai latte powder (with sugar):
Approx. 70–90 calories per serving, with far less sugar than most commercial blends.

Storage & Shelf Life

• Store in an airtight glass jar in a cool, dry cupboard.
• Shelf life: Up to 6 months if spices are fresh.
• For longer freshness, store in the fridge (especially if using non-dairy milk powder).

FAQs – Chai Latte Powder

Serving Suggestions & Pairings

• Best with steamed oat milk, almond milk, or whole milk.
• Pair with cookies, muffins, or buttery scones for a cozy café experience.
• Use as a thoughtful DIY holiday gift in small jars.

Making your own chai latte powder is simple, affordable, and healthier than buying pre-made mixes. Whether you want a cozy hot drink, a refreshing iced chai, or a Starbucks copycat at home, this DIY mix is endlessly versatile.

Try it, customize it to your taste, and enjoy café-style lattes anytime you want right from your kitchen!

More Such Recipes

If you loved this recipe, check out more such  recipes for more cozy drink ideas.

• Turmeric Tea
• Golden Milk Latte
• Indian Masala Tea (Chai Latte)

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

Glucose reset ritual is a set of daily eating practices designed to flatten glucose spikes and improve insulin sensitivity and reduce insulin resistance. The glucose reset ritual recipes prevent energy crash after meals, or sudden cravings that are often the signs of blood sugar spikes and dips. Most of the times these spikes and dips are the reason for insulin resistance, pre-diabetes, or type 2 diabetes etc.

The concept of a glucose reset is based upon stabilizing these swings by using food strategically. Instead of fad diets or extreme restrictions, glucose reset recipes and rituals combine balanced nutrition, meal timing, and simple food hacks to help human body handle glucose more efficiently.

In this post I am sharing with you how I applied these science based principles for my glucose reset recipes and the practical tips for easy to make meals. These simple meal ideas as based on glucose reset ritual. It’s a simple, daily food-based approach to that helps me to take charge of my metabolic health and ultimately a considerable weight loss of more than 30 lbs and continuing.

More Such Recipes: Pink Salt Ritual Recipe , Chia Seed Water, Gelatin Trick For Weightloss

These glucose reset recipes are not just healthy, but minimize post-meal blood sugar spikes, support insulin sensitivity, and helped to stabilize my energy over the day. The idea is that by choosing foods and combinations that produce gentler glucose responses, one can gradually “reset” metabolic resilience.

It is primarily based on “Glucose Reset Bible” concept, a book by Dr. James Holloway. It’s basically a plan is to reverse insulin resistance using food based strategies, rather than relying primarily on medications.

What is a Glucose Reset Ritual?

• Starting the day with a fiber + protein rich breakfast
• Drinking a glass of diluted apple cider vinegar or lemon water with chia seeds or Cinnamon Tea before carb heavy meals (may reduce postprandial spikes).
• Eating non starchy vegetables first, followed by protein/fats, and carbs last to front load fiber.
• Taking a 10 minute walk after meals to help muscles absorb glucose.
• Calf raises 3-4 times in a day to control blood sugar spikes.

Limitations of Glucose Reset Ritual

• Inter-individual variability: People respond differently to the same meal; “one size fits all” is limited.
• Vinegar / cinnamon effects: The effects are modest and can depend on dose, timing, and baseline glucose tolerance. They are supportive tools, not primary strategies.
• Reverse insulin resistance: Some frameworks e.g. Jason Fung’s “The Diabetes Code” says that restricting refined carbs, fructose, and using intermittent fasting can reverse insulin resistance. But these approaches are controversial and not uniformly accepted in mainstream care. So consulting the doctor before aggressive dietary changes is a non-negotiable.
• Sustainability: The best diet is one a person can stick with long term. Overly restrictive diets often fail in real life.
• Confounders: Sleep, stress, physical activity, gut microbiome, and genetics also influence glucose responses. Recipes are just one piece of the puzzle.
• Low GI / GL diets: Many studies show benefit in diabetes management, though not all interventions show dramatic effects. It tends to help more when combined with other strategies exercise, weight loss.

While some of these hacks are anecdotal, many are supported by small studies and clinical evidence showing improvements in blood glucose response and insulin sensitivity.

By combining this ritual with glucose reset recipes, I created a practical and sustainable framework to manage my blood sugar naturally.

The Science Behind Glucose Reset Recipes

1. Low GI & Low GL Foods: Quinoa, legumes, oats, barley, and lentils digest slowly, keeping glucose steady.
2. Protein + Healthy Fats + Fiber: Combining macros slows carb absorption. Example: oats + nuts + Greek yogurt.
3. Food Order Matters: Vegetables → protein → carbs. This sequence lowers spikes.
4. Glucose-Modulating Ingredients: Vinegar, cinnamon, flaxseed, chia seeds may modestly improve glucose response.
5. Lifestyle Pairing: Movement after meals + sleep + stress management to amplify the benefits.

Why it matters?

Repeated glucose spikes over time contribute to oxidative stress, inflammation, endothelial dysfunction, and the progression to type 2 diabetes and cardiovascular disease. So even people without diabetes can benefit from smoother glycemic responses.

Key Principles Behind Glucose Reset Ritual Recipes

Below are the foundational strategies that these Glucose Reset Ritual Recipes are based upon.

1. Favor Low Glycemic Index / Low Glycemic Load Foods

• The glycemic index: ranks how quickly carbohydrates in a food raise blood sugar. Foods with GI ≤ 55 are considered “lower GI.”
• Glycemic load further adjusts for portion size (GI × amount of carbs / 100).
• Use grains such as barley, quinoa, steel-cut oats, or whole grains rather than refined flours.
• Prefers legumes (beans, lentils, chickpeas) which have lower GI and provide fiber + protein.

2. Combine with Protein + Healthy Fats + Fiber

• When we pair protein, healthy fats (like olive oil, nuts, seeds), and fiber together with low GI carbohydrates, the digestion slows; glucose absorption is more gradual, and spike is controlled.
• A 2024 Healthline review lists protein, fiber, and low GI foods among effective strategies to lower blood sugar naturally. Healthline

3. Use Strategic Food Order / Timing

• Some “glucose hacks” popularized for example, by Jessie Inchauspé’s Glucose Goddess approach to eat food in a particular sequence. It starts with non starchy vegetables or salad first, then protein/fat, then carbohydrate. This order slows glucose absorption.
• Another hack: move / walk after a meal, which helps stimulate glucose uptake by muscles.
• Taking a small amount of vinegar before meals is shown in some studies to reduce post-meal glucose rise (by slowing gastric emptying). But this is an adjunct, not a magic cure.

4. Evidence & Caveats

• Low GI / GL diets: Many studies show benefit in diabetes management, though not all interventions show dramatic effects. It tends to help more when combined with other strategies (exercise, weight loss).
• Interindividual variability: People respond differently to the same meal; “one size fits all” is limited.
• Vinegar / cinnamon effects: The effects are modest and can depend on dose, timing, and individual’s baseline glucose tolerance. They are supportive tools, not primary strategies.
• Reverse insulin resistance: Some frameworks (e.g. Jason Fung’s “The Diabetes Code”) propose that restricting refined carbs, fructose, and using intermittent fasting can “reverse” insulin resistance. PMC But these approaches are controversial and not uniformly accepted in mainstream care so one must consult qualified medical professional before applying them.
• Sustainability: The best diet is one a person can stick with long term. Overly restrictive protocols often fail in real life.
• Confounders: Sleep, stress, physical activity, gut microbiome, and genetics also influence glucose responses. Recipes are just one piece of the puzzle.

Glucose Reset Recipes

Breakfast: Savory Chickpea & Veggie Pancake

Summary: A high protein, gluten free pancake with fiber rich vegetables or some protein. Savoury Spinach Cottage Cheese Pancake

• Why it works: Chickpea flour + Cottage Cheese + Spinach = low GI + high protein; veggies add fiber; olive oil or ghee = healthy fat.

Breakfast 2: Overnight Oats

Summary: Low-GI oats topped with nuts, chia seeds, and berries.

• Why it works: Oats release glucose slowly; nuts and chia boost protein and fat; berries add antioxidants without excess sugar. 6 Overnight Oats Recipes

Lunch: Lentil & Vegetable Stew with Quinoa

Summary: Hearty lentils and veggies paired with quinoa for a balanced, filling lunch.

• Why it works: Lentils are high in fiber + protein; quinoa is a complete protein grain with lower glycemic load. Quinoa Khichdi

Snack: Roasted Chickpeas & Edamame

Summary: A crunchy, high-protein snack that keeps you full longer.

• Why it works: Legumes and soy protein moderate glucose while offering sustained satiety.

Dessert: Greek Yogurt Berry Mousse

Summary: A creamy, no sugar dessert rich in probiotics and antioxidants.

• Why it works: Protein + fat buffer the carbs in berries, making it glucose-friendly.

Practical Glucose Reset Ritual + Recipe Integration

• Morning Ritual: Start with warm lemon water + chia seeds → Savory Chickpea Pancake.
• Lunch Ritual: Eat a side salad first → Lentil Quinoa Stew → Walk 10 min.
• Snack Ritual: Replace chips with Roasted Chickpeas & Edamame.
• Dinner Ritual: End lighter with protein + veggies, skip late-night sugar.

Small Personal Note

When I faced prediabetes and insulin resistance, I began experimenting with glucose reset rituals. From drinking vinegar water before meals to pairing carbs with protein. Along with the recipes shared above, these practices helped me reduce post-meal crashes, feel fuller for longer, and manage cravings better.

In past 4 months alone I lost 30 lbs Weight in total.

FAQs on Glucose Reset Recipes & Rituals

Disclaimer

This post is for educational purposes only and not medical advice. If you have diabetes or are on medication, consult your healthcare provider before trying glucose reset rituals or recipes.

Final Takeaway

The glucose reset ritual + recipes offer a simple, evidence-backed way to flatten sugar spikes, reduce cravings, and support long-term metabolic health. Instead of restrictive diets, these recipes emphasize balance: low-GI carbs, protein, healthy fats, and fiber. Try adding one ritual and one recipe at a time — small consistent steps are what truly reset your body.

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

I’m back with an ultra low carb vegetarian meal plan for 7 days that has worked wonderfully for me on my weight loss journey. This vegetarian low carb meal plan includes breakfast, lunch, snack dinner in 30 minutes. I have shared meal ideas along with a printable grocery list & meal prep hacks to gear up metabolism & burn fat fast!

If you have read about my progress with a low carb vegetarian diet with high protein, you will get to know why and how I started.

After successfully losing weight while maintaining high energy levels & feeling satiated, I not only feel good but motivated to go more strict on the carbs as my body is responding amazingly! The key here is to go slow because a holistic approach is always better!

I’m a qualified nutritionist not an RD or NHS dietitian. This is exactly what I’m eating right now. Use it for ideas, then speak with your own healthcare pro before starting.

Quick Rules I am Following

(100 g+ protein • < 50 g net carbs • now shown in metric and U.S. measures)

Rule	Metric	U.S.
Protein	≥ 100 g / day	same
Net carbs	< 50 g / day (total fibre)	same
Healthy fats	Avocado, EVOO, nuts ≤ 30 g	Avocado, EVOO, nuts ≤ ¼ cup
Fluids	3 L water + electrolytes	100 fl oz (12 cups) + electrolyte

My 7 Day LOW CARB Vegetarian Meal Plan | HIGH PROTEIN

In this detailed meal plan, while I have to limit carbs, I have ensured to not compromise on high proteins, healthy full fat from natural sources & fiber. Along with this I am also including eggs in my vegetarian rapid weight loss diet!

Portion guide: I’m 5’7″ (168 cm) and started at 196.2 lb. Adjust up or down for your own energy needs

Day 1: Refuel & Trim

• Breakfast: 2 slices Low-Carb Cottage-Cheese Bread + 3 fried eggs
• Lunch: Shirataki noodle stir fry with 200 g / 7 oz soft tofu
• Snack: 170 g / ¾ cup Greek yogurt + 2 Tbsp hemp seeds
• Dinner: Paneer-tempeh tikka salad bowl (skip quinoa if you want to keep low carb)
• Total carbs: 47 g

Day 2: Fibre-Protein Balance

• Breakfast: matcha Chia pudding (30 g / 3 Tbsp chia, 240 mL / 1 cup almond milk) + 1 scoop vegan protein
• Lunch: Cauliflower rice burrito bowl with 150 g / 5 oz tempeh
• Snack: 2 hard-boiled eggs
• Dinner: 3 egg omelette pizza (mozzarella, olives)
• Total carbs: 33 g

Day 3: Energise & Balance

• Breakfast: 3 eggs spinach omelette + 50 g / ¼ cup feta
• Lunch: Thai coconut lime soup with 150 g / 5 oz tofu & shirataki “rice”
• Snack: 30 g / 1 oz roasted almonds
• Dinner: Halloumi broccoli tray bake (120 g / 4 oz halloumi) or Broccoli Edamame Salad
• Total carbs: 30 g

Day 4: Green & Lean

• Breakfast: Protein smoothie (spinach, 240 mL / 1 cup soy milk, 1 Tbsp peanut butter, 1 scoop protein)
• Lunch: Grilled veggie plate + 120 g / 4 oz halloumi + 2 Tbsp hummus
• Snack: Celery sticks + 50 g / ¼ cup cottage cheese dip
• Dinner: Keto palak paneer over 2 cups sautéed cabbage
• Total carbs: 32 g

Day 5: Simplify & Sustain

• Breakfast: Tortilla quiche ( use almond flour tortilla + 2 eggs, peppers, 30 g / 1 oz cheddar)
• Lunch: Shirataki pad Thai with 200 g / 7 oz tempeh, 2 Tbsp peanuts
• Snack: Bulletproof turmeric latte
• Dinner: Zucchini-boat pizzas (paneer, tomato, basil)
• Total carbs: 29 g

Day 6: Wholesome Boost

• Breakfast: Avocado egg salad lettuce wraps (3 eggs, ½ avocado)
• Lunch: Chinese Eggplant Tofu+ Low Carb Shirataki Rice
• Snack: 30 g / ¼ cup pumpkin seeds
• Dinner: Stuffed portobellos (tofu mince, spinach, nutritional yeast)
• Total carbs: 35 g

Day 7: Bright & Balanced

• Breakfast: Ejjeh + Butter Garlic Mushroom
• Lunch: Rainbow mason jar salad (kale, cabbage, 100 g / 3½ oz tempeh, 2 Tbsp hemp seeds)
• Snack: 125 g / ½ cup coconut yogurt + 1 Tbsp cacao nibs
• Dinner: Egg drop miso soup + 120 g / 4 oz tofu cubes
• Total carbs: 30 g

7-Day Meal Plan

Day	Breakfast	Lunch	Snack	Dinner	Net C	Protein
1	2 slices Low Carb CottageCheese Bread + 3 fried eggs	Shirataki noodle stir fry with 200 g / 7 oz soft tofu	170 g / ¾ cupGreek yogurt + 2 Tbsp hemp seeds	Paneer-tempeh tikka salad bowl	28 g	112 g
2	Chia-matcha pudding (30 g / 3 Tbsp chia, 240 mL / 1 cup almond milk) + 1 scoop vegan protein	Cauliflower rice burrito bowl with 150 g / 5 oz tempeh	2 hard boiled eggs	2 egg omelette pizza (mozzarella, olives)	33 g	105 g
3	3 egg spinach omelette + 50 g / ¼ cup feta	Thai coconut lime soup with 150 g / 5 oz tofu & shirataki rice	30 g / 1 oz roasted almonds	Halloumibroccoli tray bake (120 g / 4 oz halloumi) or Broccoli Edamame Salad	30-35g	108 g
4	Protein smoothie (spinach, 240 mL / 1 cup soy milk, 1 Tbsp peanut butter, 1 scoop protein)	Grilled-veggie plate + 120 g / 4 oz halloumi + 2 Tbsp hummus	Celery sticks + 50 g / ¼ cupcottage cheese dip	Keto palak paneer over 2 cups sautéed cabbage	32 g	114 g
5	Tortilla quiche , 2 eggs +peppers, 30 g / 1 oz cheddar) + 1 bread slice	Shirataki pad Thai with 200 g / 7 oz tempeh, 2 Tbsp peanuts	Bullet-proof turmeric latte	Zucchini-boat pizzas (paneer, tomato, basil)	29 g	107 g
6	Avocadoegg salad lettuce wraps (3 eggs, ½ avocado)	Chinese Eggplant Tofu+ Low Carb Shirataki Rice	30 g / ¼ cup pumpkin seeds	Stuffed portobellos (tofu mince, spinach, nutritional yeast)	35 g	110 g
7	Ejjeh + Butter Garlic Mushroom	Rainbow mason jar salad (kale, cabbage, 100 g / 3½ oz tempeh, 2 Tbsp hemp seeds)	125 g / ½ cupcoconut yogurt + 1 Tbsp cacao nibs	Egg drop miso soup + 120 g / 4 oz tofu cubes	37 g	102 g

Net carb and protein tallies use USDA averages; adjust portions to suit you.

Grocery List (In Metric & U.S.)

In this week, I was more prepared & organized to have my shopping list sorted. The items cater to a vegetarian eggs included keto grocery list, aligning with this ultra-low carb meal plan.

Item	Metric	U.S. equivalent
Eggs	24 large	24 large
Paneer	500 g	1 lb 2 oz
Tofu (firm + silken)	600 g	1 lb 5 oz
Tempeh	400 g	14 oz
Greek yogurt (0 %)	350 g	1½ cups
Vegan protein powder	7 scoops	7 scoops (7 oz total)
Halloumi	250 g	9 oz
Shirataki noodles	4 × 200 g packs	4 × 7 oz packs
Shirataki “rice”	2 × 200 g packs	2 × 7 oz packs
Vegetables	See list	2 lb zucchini, 2 medium cauliflowers, 1 lb broccoli, 1 lb kale, 1 spaghetti squash, portbello mushrooms, mushrooms, iceberg lettuce, lettuce leaves
Avocados	4	4
Nuts & seeds	280 g	1 ¼ cups mixed, peanuts
Almond flour	120 g	1 cup firmly packed
Coconut milk (lite)	400 mL can	13.5 fl oz can

Meal-Prep Notes

1. Bake two loaves of Low Carb Cottage Cheese Bread on Sunday—slice, then freeze.
2. Marinate paneer & tempeh (plain yogurt + tikka spices) for quick grilling.
3. Bag pre-measured protein powder (30 g / 1 oz each) for shake & go mornings.
4. Roast spaghetti squash whole (45 min @ 400 °F / 200 °C), fork into noodles, refrigerate.

Why This Works?

• Eggs & dairy = complete, carb-light proteins.
• Tempeh, tofu, paneer pump amino acids without grain carbs.
• Shirataki fills the plate; its glucomannan fibre keeps net carbs tiny.

Five-Day Check-In (My Real Numbers)

After five days on this 100 g-protein vegetarian keto plan I’m 1.4 kg / 3 lb lighter, my workouts feel stronger, and no 3 p.m. slump—extra protein is magic for satiety.

Frequently Asked Questions

Ready to Try It?

Grab the grocery list, bake that cottage cheese bread, and batch cook your veggies. Comment below if you join me on this high protein vegetarian keto sprint let’s compare results!

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

This viral carrot salad recipe is trending over TikTok and Instagram. This bright and vibrant hormone balancing carrot salad is made with peeled carrot ribbons tossed in simple dressing. This carrot salad is simple, crunchy and bursting with flavours. If you want to eat your skincare this famous viral carrot salad recipe by Ray Peat is perfect side salad for summer dinner.

This is also known as Ray Peat Carrot Salad recipe: a 5-minute raw carrots salad to balance your hormones. TikTok can’t stop crunching on this viral Hormone balancing carrot salad recipe popular as “Dr Ray Peat raw carrot salad”.

In just five minutes, one ribboned carrot dressed with 3 ingredients provides lignin-rich fiber that supports hormone balance, smoother digestion, and a natural energy lift. I tried this hormone-friendly gut-cleanse recipe a daily for last few weeks.

TL;DR: Shave one large carrot into ribbons, toss with just 2 more ingredients and a pinch of sea salt. Munch mid-morning daily to keep your gut moving and estrogen metabolites heading for the exit.

Why This Carrot Salad Recipe Works ?

I first tried Dr. Ray Peat’s famous raw carrot salad made by a fellow nutrition-geek friend. It tasted so delicious that I made it everyday. One week later my digestion felt smoother, my 3 p.m. energy slump vanished, and my belly bloat was noticeably so much better.

What Is Dr Ray Peat Hormone Balancing Raw Carrot Salad?

Dr. Ray Peat’s “raw carrot salad” is a one-carrot, three-ingredient side dish that the late physiologist promoted as a daily, food-based way of “hormone-balancing” and “pro-metabolic” health. The recipe got viral on TikTok in 2020 and still loved by healthy food lovers.

Now the question is can a Carrot salad Really Tame Hormones ? Here’s the quick science check-in on this viral hormone balancing carrot salad.

Mechanism	Evidence Snapshot
Lignin-rich fiber binds estrogens	Higher fecal fiber = more estrogen excretion in women (University of Oxford study). pubmed.ncbi.nlm.nih.gov
Fiber lowers circulating estrogen	BioCycle Study: every +5 g fiber linked to –8 % estradiol. pubmed.ncbi.nlm.nih.gov
Acid + mct oil curb endotoxin-producing bacteria	In vitro data show coconut oil & acidic pH inhibit Gram-negative growth. health.comtime.com

Even if there might not be a single salad that may balances hormones, but adding 1–2 cups of raw veggies a day in your diet is a nutrition slam-dunk.

Quote from Dr Ray Peat

One vegetable has a special place in a diet to balance the hormones, and that is the raw carrot. It is so nearly indigestible that, when it is well chewed or grated, it helps to stimulate the intestine and reduce the reabsorption of estrogen and the absorption of bacterial toxins.

This reduces the reabsorption of estrogen and the absorption of bacterial toxins.

It’s the stimulating effect on the intestine. The fiber in the carrot isn’t digestible. So the excretion of bile into the liver carries all kinds of detoxified chemicals and hormones. If you have fiber in your intestines, these toxins will be carried out, bound to the carrot fiber. Without enough fiber, they can be reabsorbed and recirculated. Nutrition for Women, 1993 , Raymond Peat

Ingredients Viral Carrot Ribbon Salad

• 1 large raw carrot, scrubbed: Rich in Lignin + β-carotene. Unique lignin-rich fiber grabs toxins & estrogen
• 1 tsp unrefined coconut oil: Antimicrobial lauric acid, fat-soluble carotenoid boost
• 1 tsp raw apple-cider vinegar: Speeds gastric emptying, drops pH
• Pinch sea salt: Electrolytes, flavor

Optional bonuses: tiny drizzle of honey for flavor, fresh oregano, fresh mint or cracked pepper.

Easy Step-by-Step Raw Carrot Salad Recipe

1. Shave the Carrot Ribbons
   Hold the carrot horizontal and peel long strips for maximum fiber length (Peat’s original method).
2. Whisk Dressing
   In a tiny bowl combine oil, vinegar, and salt until opaque.
3. Toss & Eat ASAP
   The longer it sits, the softer the carrot gets and the lower the crunch factor.

Pro Tips for Maximum Benefit

• Right Time to Eat Carrot salad: Mid-morning on an empty-ish stomach lets the fiber from carrot “sweep” the gut without competing fats.
• Start Small: Half a carrot for the first few days to avoid bloating.
• Skin-On: Most polyphenols are present in the peel. So scrub the carrots, don’t peel.
• Rotate Oils: EVOO on weekdays, coconut on weekends to cover MUFA + MCT benefits.
• Pair with Protein: Add a boiled egg on the side if you’re prone to blood-sugar dips.

Carrot Salad Variations You’ll Love

1. Garlicky Metabolite Buster: Add ½ clove micro-planed garlic (natural allicin antimicrobial)
2. TikTok Cassie Yeung Version which went viral had: ⅛ tsp Gochujang + ½ tsp honey.
3. Citrus Glow: Swap vinegar for fresh orange-lemon mix; top with zest
4. Lacto-Ferment Boost: Replace vinegar with sauerkraut brine for live probiotics

Storage, Meal-Prep & Serving Ideas

• Make-Ahead? Carrot ribbons oxidize and lose crunch after 24 h. So prep bags of shaved carrot, mix dressing fresh when you are ready to eat.
• Lunchbox Hack: Pack carrot ribbons in a jar, tuck a 1-oz ACV/oil mini cup. When reddy shake & eat.
• Serve With: Omelets, broiled salmon, or any my Natural Teas  for an anti-inflammatory power combo.

FAQ- Frequently Asked Questions

What does mainstream science say?

• Carrots are healthy and rich in β-carotene, fiber, and antioxidants.
• This Fiber can bind estrogen metabolites and may help in their excretion health.com.
• But, No human trials have specifically tested carrot salad for hormone balance, PMS, thyroid, or stress-hormone reduction. Registered dietitians consider it a nutritious addition not a stand-alone hormonal fix.

Bottom line: eating a raw carrot every day is safe for most people, but always rely on a balanced diet, sleep, and exercise not just one salad for robust hormone health.

The Final Crunch (My Personal Takeaway)

After a month of eating this ribbon carrot salad everyday, my digestion feels so much better, my skin glows a bit brighter, and my PMS headaches downgraded from “cancel all plans” to “take a walk.”

While I am upgrading my nutrition and adding a lot of excercise, this is one consistent change I am a following week after week this month. SO I am not sure Is this magic or the effect of Ray Peat Carrot Salad recipe?

But, as science catches up, I’m happy to keep crunching on a carrot a day worst-case scenario, I get more veggies

More Such Recipes

• Apple Cider Vinegar Drink for Weight loss
• 8 Detox Tea Recipes For Detox & Hormones
• Bariatric Seed Recipes
• ABC Salad (Apple Beetroot Carrot Salad)
• Indian Beetroot and Carrots Probiotic Drink
• Orange and Pomegranate Salad

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

One of my favorite healthy breakfast ideas is making overnight oats. It’s a no-cook, easy oatmeal recipe that allows me to whip up a meal prep breakfast without a fuss.

Five minutes tonight = grab and go breakfast all week. This easy overnight oats recipe gives you a fool-proof 1 : 1 : ½ formula, endless flavor riffs, and 15 g protein per jar. No cooking, no morning scramble

Whether you’re vegan, dairy-free, or just want a nutritious grab-and-go meal, this overnight oats recipe is super versatile and always satisfying.

I used to skip breakfast way too often mornings are hectic, and I was struggling to find healthy breakfast ideas that fit my hectic lifestyle. That the time I discovered the joy of overnight oats for breakfast. I started making a simple overnight oats base. It’s a no-cook, make ahead breakfast solution that fits right into my busy schedule. In this post, I am sharing with you:

• The overnight oats ratio for perfect consistency.
• How to make special flavours like cinnamon roll overnight oats, apple cinnamon overnight oats, and chocolate peanut butter overnight oats.
• how to adapt it for different dietary needs (like vegan overnight oats recipe or high-protein overnight oats)
• Storage tips, including how long are overnight oats good for in fridge

Why You’ll Love These Oats

Before sharing recipe, let’s talk about why this recipe of overnight oats is such a game-changer:

• 5 min hands on: stir, chill, done. Quick Breakfast Meal Prep, perfect for Busy Mornings
• Balanced macros: fiber + protein keep you full. And no cooking needed.
• Meal-prep hero: stays fresh 4-5 days. Perfect meal prep breakfast. You can make multiple batches at once.
• Budget-Friendly: Rolled oats are cheap and you need a few more basic ingredients.
• Customizable: vegan, high protein, gluten-free, easy swaps given below.

Explore my full Overnight Oats Guide for more tips & nutrition

Base Recipe: How to Make Overnight Oats

Here’s my simple no-cook Easy overnight oatmeal recipe.

Ingredients (1 Serving)

• ½ cup rolled oats (use gluten-free if needed)
• ½ cup milk (dairy or plant-based)(Optional)
• ¼ cup yogurt: It is optional but add a whole lot of protein and boosts probiotics. Yogurt in oats also adds creaminess but skip it if you want to enjoy overnight oats without yogurt
• 1 tablespoon chia seeds (optional, for the extra thickness, this also doubles as a quick chia pudding recipe base!)
• 1 tablespoon sweetener (honey, maple syrup, or agave)
• Dash of cinnamon (optional)- Good for flavour and controls those blood sugar spikes.

Pro-tip: swap ½ the milk for vanilla protein shake to hit 30 g protein.

Instructions

1. Combine Ingredients
   In a jar or bowl, stir together oats, milk, chia seeds, sweetener, and salt.
2. Flavor Boost
   For extra flavor, add cinnamon, cocoa powder, or vanilla extract.
3. Seal and Soak
   Cover and refrigerate for at least 6 hours (overnight is best).
4. Stir & Enjoy
   In the morning, stir well. If it’s too thick, add a splash more milk.

Oats to Milk Ratio

I personally stick to a 1:1 ratio of oats to liquid for a creamy yet thick texture. However, if you add yogurt, you might need to adjust the milk slightly to maintain the same consistency.

Quick Flavor Variations & Toppings

One of the biggest questions I get about how to make overnight oatmeal is: “What can I add for flavor?” Here’s a handy list of mix-ins and toppings to get you started:

Flavors You can add to your oatmeal

• Peanut Butter & Banana: Add 1 tablespoon peanut butter + sliced banana.
• Berry Blast: Stir in fresh or frozen berries (blueberries, strawberries) + a dollop of yogurt for a high-protein overnight oats option.
• Chocolate-Strawberry Delight: Mix in 1 teaspoon cocoa powder + sliced strawberries + a drizzle of honey.
• Tropical Twist: Use coconut milk + diced mango + shredded coconut.
• Apple Pie Spice: Stir in 1 teaspoon apple pie spice + diced apples + chopped walnuts.

Best Toppings for Making Easy Overnight Oats

• Fresh Fruit (bananas, berries, peaches)
• Nuts & Seeds (almonds, walnuts, sunflower seeds)
• Nut Butters (peanut, almond, cashew)
• Sweeteners (maple syrup, honey, date syrup)
• Crunchy Add-Ons (granola, coconut flakes, dark chocolate chips)

Variations for Different Needs

Vegan Overnight Oats Recipe

• Swap cow’s milk with plant-based milk (almond, soy, or coconut).
• Use a vegan sweetener like agave or maple syrup.
• Check for gluten-free oats if you avoid gluten, too!

High-Protein Overnight Oats

• Add 2 tablespoons of Greek yogurt or 1 scoop of protein powder.
• Opt for milk with higher protein content (soy or pea-based).
• Go heavy on chia seeds or add ground flaxseeds.

Easy Overnight Oats Recipe for Weight Loss

• Use a lower-calorie milk or water and reduce sweeteners.
• Load up on fiber-rich fruits (berries, apples).
• Add a sprinkle of cinnamon for flavor without extra calories.

FAQs

Pro Tips & Storing Overnight Oats

• Prep Multiple Servings: On Sunday, I often make 3–4 jars of overnight oats so I have a quick breakfast meal prep ready.
• Store Smartly: Use airtight containers or mason jars. Label them with the date to keep track of freshness.

If you’re looking for a healthy oats recipe that aligns with your taste and dietary needs, give this easy overnight oats recipe a try.

More Such Recipes

• High Protein Overnight Oats
• High Protein Chocolate Pudding
• Beetroot Oats Dosa
• Homemade Vegetable Masala Oats
• Overnight Oats Guide
• Coffee Oatmeal Smoothie
• Apple Cinnamon Overnight Oats
• Blueberry Banana Overnight Oats
• Cookie Dough Overnight Oats
• Peanut Butter Banana Overnight Oats
• Shaken Espresso Overnight Oats
• Brown Sugar Overnight Oats

More Meal Prep Breakfast Recipes

• 

  Strawberry Matcha Chia Pudding

• 

  Mango Matcha Chia Pudding

• 

  Matcha Chia Pudding Recipe

• 

  High Protein Chocolate Chia Pudding

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If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

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