We all crave for something delicious and wholesome. Something that is not only tasty but also super easy and quick to make. Cheesy rice bowl is the answer to all your cravings. This wholesome rice bowl with richness of cheese and vegetables can be a perfect option for your lunch or dinner.
This recipe can be made with your choice of ingredients and you can modify accordingly. How much vegetables are too much? Well, worry not, you can add as much vegetables and as much variety of vegetables that you want as per your taste.
Cheesy rice bowls are not only liked by children but also cherished by adults.
Firstly, in a non-stick pan, heat 1 tbsp of oil and add all the chopped vegetables (garlic, tomato, bell peppers, onions, peas or any other vegetable of your choice). Sauté vegetables well until soft and toss them together.
Secondly, add all the dry spices of your choice and mix well.
To this, add 2 cups of boiled rice and mix all the ingredients together.
Now, for preparing the salad, take a bowl and add all the diced vegetables- onion, tomato, cucumber, lettuce, and lemon juice. Toss all the vegetables together by adding salt. Mix everything together, and your salad portion is ready.
Now, take a deep bowl, and add the side of salad to it, layer it up with hot vegetable rice. Over it, add cream cheese (1-2 tbsp). Mix everything together and your cheesy rice bowl is ready to serve!
Pro tip: If you like eggs, you can top your cheesy rice bowl with a poached egg or egg scramble!
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Rich in fiber and nutrients, besan is gram flour or chickpea powder. Chickpea flour, also known as gram, besan, or garbanzo bean flour, has been a staple in Indian cooking for centuries. Chickpeas are versatile legumes with a mild, nutty taste, and chickpea flour is typically made from a variety called Bengal grams. Besan can be used to make recipes like kadhi, besan sabji or gatte ki sabji, pakodas, chillas, and many more.
Chickpea flour is loaded with important nutrients.
One cup (92 grams) of chickpea flour contains (1Trusted Source):
Calories: 356
Protein: 20 grams
Fat: 6 grams
Carbs: 53 grams
Fiber: 10 grams
Thiamine: 30% of the Reference Daily Intake (RDI)
Folate: 101% of the RDI
Iron: 25% of the RDI
Phosphorus: 29% of the RDI
Magnesium: 38% of the RDI
Copper: 42% of the RDI
Manganese: 74% of the RDI
About Gatte ki Sabji
Gatte ki sabji is a delicious Rajasthani recipe, now cooked, celebrated, and eaten all over the country. Its creating besan dumplings and then cooking them in gravy. This mouthwatering delight is full of spices and flavors that you just can’t resist. Here’s the recipe of the sensational ‘Rajasthani Gatte ki Sabzi’ made with besan dipped in spicy gravy.
Ingredients of Gatte Ki Sabzi
For the Gattas:
1 cup besan, small
Half tablespoon turmeric powder
1/2 tsp dhania powder
1/2 tablespoon chilli powder
A pinch of asafoetida
3/4 tsp salt
1 tsp cumin
1/2 ginger , finely chopped
1 tsp mint leaves, chopped
1/4 tbsp baking soda
1 cup curd (whisked), large
Oil
For the base:
1 tbsp ghee
1 tbsp oil
5 Guntur chillies
1/2 tsp cumin
1 onion, finely chopped
8-10 Cloves
1 piece cassia
5-6 garlic cloves, finely chopped
1/2 tsp turmeric
3/4 tsp chilli powder
1/2 tsp dhania powder
1/4 tsp asafoetida
Salt
1 Green chilli (slit)
A few coriander leaves, finely chopped
Gatte Ki Sabzi Recipe
About Gatte Ki Sabzi Recipe: A delightful dish from the Rajasthani cuisine, Gatte are basically cooked gram flour dumplings which are added to the spicy curd gravy. It can be served for lunch or dinner on usual days and at dinner parties at home as well. This mouthwatering delight is full of spices and flavors that you just can’t resist. Here’s the recipe of the sensational ‘Rajasthani Gatte ki Sabzi’ made with besan dipped in spicy gravy.
How to Make Besan Ki Sabji
Step 1: Gattas preparation
The first step is to put water to a boil, Approx 2-3 mugs. While the water is boiling, lets make the gattas dough. To make guttas dough, take besan 3-4 tablespoons, curd and some water. Add ginger garlic paste to it and add salt, red chilly powder & dhania powder as per taste. Mix the dough to make a firm dough ball.
Now roll the dough into long dough logs like hot dogs and add the same to boiled water in a pressure cooker. Cook the same for about 10-12 mins.
Step 2: Masala curry preparation for Besan ki Sabji
While the gattas are getting cooked, lets make the gravy for sabji. Take 2 tablespoons oil in a kadhai, and sautee finely chopped onion, tomatoes with some ginger and garlic paste. Now after the mixture is cooked, add some haldi, garam masala, dhania powder, chilly powder, salt to taste and Kasuri methi for flavors. Once the mixture is ready. Take the gattas out on a plate and cut them into small pieces.
Do not throw the water in which gattas were boiled. Add the cut peices of gatte or gattas into the gravy mix and let the flavours infuse into the same. After 3-4 mins add the water used in the boiling of the gatte, and mix them all. Let the mixture cook for sometime and let the gravy have a thick consistency.
Garnish the same with fresh coriander. Best served with tandoori roti, naan or flatbreads.
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Easy to make hard fried scotch eggs recipe that is low carb, a complete meal, and can easily be made at home. As per definition, a scotch egg is a hard-boiled egg enclosed in sausage meat, rolled in breadcrumbs, and fried. Its highly nutritive and is also a low carb recipe option for you:
Typical Values
Per 100g
One scotch egg (113g)
Energy
978kJ / 235kcal
1105kJ / 265kcal
Fat
14.6g
16.5g
Saturates
4.3g
4.9g
Carbohydrate
14.9g
16.8g
Ingredients:
Original recipe yields 4 servings:
2-3 eggs
1/2 teaspoon chopped coriander leaves
1/2 teaspoon ground rosemary
4 tablespoon milk
1 tablespoon english mustard
100 gm panko breadcrumbs
black pepper as required
300 gm minced chicken
1/2 teaspoon chopped parsley
salt as required
50 gm all purpose flour/gram flour/oats flour/almond flour
1/4 teaspoon mace powder
1 cup vegetable oil or Air fyer to fry the scotch eggs
Method to Prepare scotch eggs:
Step 1: To prepare this non-vegetarian recipe, boil the eggs first. Put a large pan on high flame and add water to it, bring it to a boil. After a boil, add six eggs to the pan and boil them for about 5 minutes. Once done, place them in ice-cold water, doing this will retain a runny yolk. Keep them in the cold water for at least 10 minutes. You can choose to extend your time of boiling to 10 mins in case if you wish to have your egg yolk fully boiled.
Step 2: Now, prepare the mixture for coating the eggs. Take a large bowl and mix together the minced chicken, coriander leaves, parsley, rosemary, mace powder and English mustard. Season this with salt and pepper as per your taste. Knead it like a dough, until everything has been mixed well. Divide this mixture into 2-3 equal parts based on the number of eggs and size of your eggs nd keep them aside.
Step 3: By now, the eggs will be easy to handle, peel them and keep them aside. Next, crack the remaining two raw eggs in a bowl with the milk and season with a little salt, beat them together until everything is mixed well. In another bowl, place the flour along with a little salt and pepper powder. You can choose multiple variety of flour like besan/gram flour/almond flour/ oats flour or a mixture of wholewheat flour/ atta with oats flour to make it more nutritious and healthy.
Step 4: Take a portion of the minced chicken mixture and spread it with your fingers until it is large enough to encase a single egg. Make sure to spread the flour on your working space so that the chicken mixture doesn’t stick.
Step 5: To assemble the eggs one by one, roll one egg on the flour bowl and place it at the centre of the flattened minced chicken mixture. Gently encase the egg so that it is covered completely with the minced chicken. Then dip this covered egg in the flour, and then the egg-milk mixture, and finally with the breadcrumbs. Repeat this procedure once again to ensure that the boiled egg inside won’t burst out open. Do this with the remaining eggs.
Step 6: There are 2 ways to prepare the final egg. Either you can heat the oil in a saucepan and fry the scotch egg in medium heated oil/ghee. For keto lovers, you can fry it in ghee. For low carb/low fat lovers, you can air fry the eggs in air fryer and apply oil/ butter/ ghee in 2 sets in between while the eggs are getting air fryed. Once Fryed, cut them into 2 halves and served them either with half boiled egg yolk or fully boiled egg yolk to taste. Serve it with mint chutney or tomato chutney.
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Before we learn the baked palak paneer recipe, let us understand more about spinach first. Is Spinach a superfood? Yes, spinach is. It is loaded with tons of nutrients and can be used for a breakfast meal or a main meal option both ways. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Spinach is an extremely good source of Iron, calcium, magnesium and can be extremely effective for diabetes management, hypertension management, cancer prevention, asthma prevention . It can promote bone health, healthy hair and skin.
Baked Palak Paneer Recipe:
Ingredients:
Ingredients for Baked Palak Paneer Recipe
Blanched spinach puree 1 cup
Cottage cheese cut into cubes 1/2 cup
Oil 2 tablespoons
Cumin seeds 1 teaspoon
Garlic finely chopped 2 teaspoons
Ginger to taste
Medium onion finely chopped 1
Salt to taste
Green chillies finely chopped 2-3
Mozzarella cheese 100 grams
Garam masala powder 1 teaspoon to sprinkle
Fresh cream 2 tablespoons
Green capsicum cut into thin strips for garnishing
Method of Preparation:
Step 1: Boil or blanch spinach in a saucepan or kadai. Make sure to not use a pressure cooker to do the same. Once the spinach is blanched, you grind the blanched spinach in a grinder. It should make a thick paste. You can also add grated ginger and chillies while grinding spinach. Keep the spinach aside.
Step 2: Take a pan and heat 1 spoon oil/ghee/butter and add 1 teaspoon cumin seeds aka jeera and let it add the flavor. Now add finely chopped onions and grated/finely chopped garlic to the mix. Sauce till the onions and garlic turn golden brown.
Step 3: Now add spinach to the same and add salt to taste. Cook for about 2-3 mins.
Step 4: Cut pieces of paneer into cubes and mix paneer cubes, some fresh thick cream, and mozzarella cheese together in a bowl.
Step 5: Take a glass dish/ baking dish. Create the first layer with palak/ spinach mix first. Then add the paneer, cream, and mozzarella cheese ( you can choose to stick to only paneer and only a little cheese in case if you want to stick to your macros of making your meal a low fat too) mix on the top. Sprinkle some garam masala at the top.
Step 6: Last step to make baked palak paneer is to bake the mix in a preheated oven or microwave oven for about 15 mins.
Your baked palak paneer is ready to serve!
Cooking time: 25-30mins
Baked Palak Paneer can be served with jeera rice, roti or just plain baked palak paneer alone. It is also a keto recipe too.
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The food label tells you the nutritional content of a food to help you make wise choices about what you consume—it’s easy to read and allows you to quickly find information. In addition, standardized serving sizes make product comparison easier. Therefore reading food labels is critical to make the right choices.
Reading food labels is an important habit for a healthier lifestyle. All foods are not created equal. Two brands of the same type of food may have two completely different food labels. One may have more calories, fat, or sodium than the other.
Infact, you may also find out not just the nutritional content of the product but also the hidden values of the products that you are buying. Here are list of 15 things to check before your buy the right product for you and your family:
1. Check Net Weight/ net Quantity while reading food labels:
Its really important to check how much of the product you are buying. I see a lot of people buy products in bulk in lew to the offers they get. Sometimes it is buy one get one or sometimes it is 20/30/40 % off offers that makes you buy bigger package prices. Try to calculate your consumption and buy what is needed.
While reading food labels, net weight also helps you determine how much of the extra sugar/calories would you end up consuming buying that pack since each pack gives you nutritional fact per 100g only. For example if you are buying a juice pack. Buying a juice pack of 150 ml vs 1000 ltr. You might see calories per 100 ml only but in actual your end up buying a pack of 100 ml x 10.
2. The Nutritional Facts / 100g
Whatever you buy, whether it is ketchup sauce, or cookies to juices, canned food to your favourite mayo. Make sure to read nutritional facts and the breakup of each of these products.
A few examples totally shocked me when I read their food labels. One of the examples were the ketchup used in our home. Here is the copy, have a look:
If you check carefully, per 100g of tomato ketchup has 37g of plain sugar. And 1 spoon that is 1 serve (approx) 9g of serving size has 3.7g of sugar alone. Well, thats alot, alot and alot of sugar in ketchup!
3. Key Ingredients (Part I):
Reading food labels, reading key ingredients is extremely important. Most of the time we read only the front and end up missing out on what is the actual ingredients of the products. Here is what we should check when it comes to reading ingredient labels:
a) Read the key ingredients: For example, is the may ingredient for ketchup is tomatoes or not. Is the main ingredients for atta bread is atta or not.
Here is a food label of a famous atta bread which claims to be 100% atta on the front. I am sure when you read this, you think it is pure atta alone right? But looks at the labels here:
If you notice, in spite of claiming to be 100% atta/wholewheat. Wholewheat flour is only 54% in this bread. If you see the other ingredients include Wheat protein and Soya Flour. If not maida.
4. Key Ingredients (Part II):
Checking the INS of every number and category written in the ingredient section: INS stands for International Number system. In the categories of Emulsifiers, Thickening agents, preservatives, acidity regulators and improvers have been given a number. If you doubt any of the products, you can also find out each of these numbers and see if they are approved yet or not.
Always and always check sugar content of any particular product. I see sugar everywhere. Wheater it is bread or ketchup or even sugarfree drinks. many a time it would say no added suagr. However the product may already have added sugars in it. Sugar alone as a label can save you for opting in for hidden calories without knowing.
6. Different types of Oils used in preparation
Fats and oils can come from many sources, like animal fats, fish, seeds, plants, and nuts. Reading the ingredient lists on products will reveal the source of the fat. For oils and fats ingredient lists, fats and oils are referred to by their common names (e.g., “beef fat,” “cottonseed oil”). Like other ingredient lists, the types of fat and oils used should be listed by predominance. However, if there is a blend of fats, the ingredient list may say “___ shortening” or “blend of ___ oils” with the blank being filled by “vegetable,” “animal,” or marine,” whichever is applicable. If the ingredient is a blend, there must be a list of which specific fats or oils are used in the blend (e.g., “vegetable oil shortening (soybean and cottonseed oil)”).
Many of Indian origin products would either use Soyabean oil or palm oil. The reason why these oils are used is because these oils are cheap and are easily available. However, due to its processed nature, they are not advisable to be consumed. Therefore, avoid food pruducts using low grade oil.
7. Organic vs Non organic labels
If the product says it is organic, please do not agree to it. That may be a trap. If you are buying in the US market, always buy organic certified products certified by USDA or with a certified naturally grown.
Fssai food label vs organic fssai food label for Indian consumers. If you are buying any organic product do check for these labels on your products.
fssai organic food logo
Fssai normal food logo
Please note, Indian Organic is a mark of assurance for organically grown food and processed food made in India.
8. The critical dates of your product:
Always check for manufacturing date, expiry date and the Best before statement and match both. If both in alignment with each other that means that products shelf life is mentioned correctly. If the deviation is large then there can be an issue with the product printing.
Important dates in your food label
Please note, A date label on food should indicate the last date where the food maintains peak quality and flavor. Date labels are meant to reflect quality, not food safety.
9. Packaging
Food packaging serves many purposes, from protecting the food to creating portion sizes to offer information on the product.
However, what is not well known about food packaging is the different types of packaging available. There are nine types available: Plastics, tray, bags, cans, boxes, cartons, flexible packing, thermocol packaging & wraps.
Refrain from buying food products that are your regular food products and are packed in plastic form. Bottles, bags. covers or even wraps. Plastics not only have ill effects on health but also affect the environment.
10. Check the calories; Check Fat free or not
All too many people think the “110 calories” posted on that 20-ounce bottle of cola means they’re drinking 110 calories. Hardly. You’ve got to multiply the 110 calories by the total number of servings, 2.5, to realize that you’re actually downing a whopping 275 calories.
Also check calories from fat,
It’s on the Nutrition Facts label. Unfortunately, it doesn’t tell you “percent of calories from fat,” which is how all health guidelines direct us to limit fat. You’ve got to do a little math. Divide the number of calories from fat by the total calories. (If the serving’s 150 calories, 50 of which are fat, your product is 33% calories from fat.).
If division trips you up, go by grams. Use this easy rule. If a product has 2 grams of fat or less per 100 calories, its fat content is within Pritikin guidelines for processed foods: the fat, per serving, is 20% or less of total calories. You don’t have to be a mathematician to realize that 4 grams of fat per 100 calories is double the fat recommended by the Pritikin Eating Plan.
Don’t be fooled by claims like “99% fat-free” soup or “2% fat” milk. They’re based on the percent of weight, not percent of calories. So that can of 99% fat-free soup may actually have 77% of its calories from fat, or more. And 2% fat milk actually has about 34% of total calories from fat; 1% milk has about 23% calories from fat.
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Priyanka Yadav is a clinical nutritionist. She has completed her Post Graduate Diploma in Dietetics and Public Health Nutrition from Lady Irwin College, Delhi University. Priyanka Yadav has worked with Lokpriya Multispeciality Hospital, Meerut as a Dietetic Intern. She has expertise in Diabetes, kidney diseases, weight management and other lifestyle-based conditions. She believes that diet is the essential key to all successful healing.
Priyanka Yadav’s Qualifications:
Bsc in Life sciences
Post Graduate Diploma in Dietetics & Public Health Nutrition
Pursuing MSc in Food and Nutrition
Priyanka Yadav’s Specialisation:
Adolescent Weight loss
Post Pregnancy Weight Loss
Lifestyle Management
Diabetes Management
Kidney Disease Management
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Sumana Chakraborty is working with Fitpiq as a Yoga Coach. She has completed her certification teacher training in Yoga with a 2 yrs diploma course from the world yoga society. Her passion is to help people explore the real essence of true and authentic Yoga. She is a passionate yoga teacher and has a decade-plus experience in teaching Yoga to different age groups. She has learned various Yoga forms and acquired in-depth knowledge about postures, breathing techniques, and naturopathy.
Sumana is eager to help you improved your wellness through various yoga techniques and other fitness-related classes. She is a 1 on 1 yoga coach as well as conducts group classes with Fitpiq. Her primary motive is to design a customized plan and help people correct their lifestyle eventually by implementing a good Yoga practice. Sumana Chakraborty helps people get both mentally as well as physically fit.
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Alcohol consumption is on the rise, even though happy hour at bars and restaurants is on hold in many parts of the world. How have you felt lately about alcohol? Just tipsy, got into a hangover, or did you fall asleep post alcohol?
Many times while we party we do not realize how much is too much and we end up consuming a lot and a lot of alcohol. l has wide-ranging effects on the body. There are purported benefits, as well as pitfalls, to consuming alcohol.
Once it enters your system, it triggers immediate physiological changes in the brain, heart, and liver, among other organs. Over time, these changes can lead to long-term health complications if you’re drinking too much.
There’s a lot you may not know about this popular substance that’s found in varied varieties ranging from beer, wine, gin, vodka, tequila, whiskey, rum and you can consume it in several forms like cocktails, shots, pints, and towers of beer or simply plain like whiskey.
Let’s understand each by its calories:
1. Beer(Alcohol)
Beer: Each category of beer can have a wide variety of calories. Most 12-ounce cans of light beer have about 4 percent alcohol and 100 calories
A beer, like Budweiser of the same size, is fairly light, too, with 5 percent alcohol and 150 calories. The following chart shows you the number of calories per pint for each brand.
But the calories begin to increase when you move from the above-mentioned alcohol having 5% alcohol content to Belgian brews, IPAs, and stouts, which often contain 7 to 10 percent alcohol.
If you consume a higher alcohol percentage, add up to another 100 calories each to the above calculations.
Calories by brands both outside and India: explained. Table 1.1 explains calories in 330 ml beer pint.
%
Calories
Budweiser Select 55
2.4
55
Miller 64
2.8
64
Corona Premier
4
90
Budweiser Select
4.3
100
Busch Light
4.1
100
Dogfish Head Slightly Mighty Lo-Cal IPA
4
100
Michelob Ultra or Miller Lite
4.2
100
Victory Easy Ringer Lo-Cal IPA
4.3
100
Coors Light
4.2
100
Corona Light
4
100
Sufferfest Repeat Kolsch Style
3.5
100
Heineken Light
3.3
100
Lagunitas DayTime IPA
4
100
Miller High Life Light
4.1
110
Bud Light
4.2
110
Busch
4.3
110
Pabst Blue Ribbon Easy
3.8
110
Bud Ice
5.5
120
Michelob Golden
4.6
120
Michelob Light
4.1
120
Sam Adams Light
4.3
120
Guinness Draught Stout
4.2
130
Bud Light Platinum
6
140
Busch Ice
5.9
140
Allagash Saison
6.1
140
Dogfish Head SeaQuench Session Sour
4.9
140
Founders All Day IPA Session Ale
4.7
140
Heineken
5
140
Miller Genuine Draft
4.7
140
Miller High Life
4.6
140
Pabst Blue Ribbon Original
4.8
140
Sufferfest Head Start Stout
4.5
140
New Belgium Dayblazer Easygoing Ale
4.8
140
New Belgium Slow Ride Session IPA
4.5
140
Budweiser
5
150
Allagash White
5.2
150
Coors Banquet
5
150
Sierra Nevada Sierraveza
5
150
Corona Extra
4.6
150
Michelob Lager
4.8
160
Corona Familiar
4.8
160
New Belgium Fat Tire Amber Ale
5.2
160
Sufferfest FKT Pale Ale
5.5
170
Blue Moon Belgian White
5.4
170
Sierra Nevada Sidecar Orange IPA
6.8
170
Sufferfest Flyby Pilsner
5.1
170
Shock Top Belgian White
5.2
170
Bell’s Amber Ale
5.8
180
Sierra Nevada Pale Ale
5.6
180
Samuel Adams Boston Lager
5
180
Samuel Adams New England Pale Ale
5.5
180
Bell’s Official Hazy India Pale Ale
6.4
190
Dogfish Head 60 Minute IPA
6
190
Budweiser Copper Lager
6.2
200
New Belgium Voodoo Ranger IPA
7
200
Samuel Adams Rebel IPA
6.5
200
Dogfish Head American Beauty Hazy Ripple IPA
7
210
Bell’s Two Hearted Ale
7
210
Sierra Nevada Hazy Little Thing IPA
6.7
210
Sierra Nevada West Coast Style Stout
5.8
210
Bell’s Kalamazoo Stout
6
220
Allagash Black
7.4
230
Allagash Tripel
9.1
240
Sierra Nevada Torpedo Extra IPA
7.2
240
New Belgium Trippel
8.5
240
Allagash Curieux
10.4
260
Victory Golden Monkey
9.5
260
Dogfish Head 90 Minute IPA
9
290
Sierra Nevada Hoptimum Triple IPA
9.6
310
Figure 1.1
Alcohol Content in Indian beers. Table 1.2 explains calories in 330 ml beer pint.
1.2 Indian beer vs calories
2. Wines
Wines: Wine is an old-age tradition that has been around for centuries. It is a sophisticated drink that takes years to produce to achieve the perfect taste.
Every bottle is fermented with science and history. And to put in simple classification, you can find them in either red or white wine.
More complex categories like port wine, sparkling wine, rose wine, fortified wine, etc can also be enjoyed.
Let’s understand the calories in wine. Table 2.1 explains calories per glass which is 150 ml -170 ml or 6 oz. Each bottle of wine is sized 750ml which means that you can end up consuming 4-5 glasses of wine in each bottle.
%
Calories
FitVine Prosecco
11
110
Carlo Rossi White Zinfandel*
8
110
Yellow Tail Sauvignon Blanc
11.6
120
Yellow Tail Super Crisp Chardonnay
11.7
120
Yellow Tail Pinot Grigio
11.9
120
Yellow Tail Riesling
11.3
120
Carlo Rossi Sweet Rosé*
9.2
120
Yellow Tail Moscato
7.5
120
Yellow Tail Pink Moscato
7.5
120
Carlo Rossi Pink Moscato Sangria*
6.5
120
Carlo Rossi Moscato Sangria*
6.8
120
FitVine Pinot Grigio
13.4
130
FitVine Rosé
12.4
130
Yellow Tail Chardonnay
13.2
130
Sutter Home White Zinfandel
NA
130
Sutter Home Moscato Sangria
NA
130
FitVine Chardonnay
13.4
140
FitVine Sauvignon Blanc
13.4
140
FitVine Pinot Noir
13.9
140
FitVine Cabernet Sauvignon
13.9
140
FitVine Syrah
13.9
140
Yellow Tail Cabernet Sauvignon
13.9
140
Yellow Tail Merlot
13.9
140
Yellow Tail Pinot Noir
14
140
Yellow Tail Shiraz
13.9
140
Yellow Tail Shiraz Cabernet
13.8
140
Barefoot Sauvignon Blanc*
12
140
Carlo Rossi Cabernet Sauvignon*
12.9
140
Barefoot Rosé*
10.5
140
Barefoot White Zinfandel*
9
140
Sutter Home Chardonnay
NA
140
Sutter Home Merlot
NA
140
Sutter Home Pinot Grigio
NA
140
Sutter Home Pinot Noir
NA
140
Sutter Home Rosé
NA
140
Barefoot Cabernet Sauvignon*
12.7
150
Barefoot Malbec*
13
150
Barefoot Chardonnay*
13
150
Barefoot Pinot Noir*
13
150
Barefoot Pinot Grigio*
12
150
Yellow Tail Sangria
11.5
150
Barefoot Riesling*
8
150
Carlo Rossi Sweet Red*
8
150
Sutter Home Sauvignon Blanc
NA
150
Sutter Home Zinfandel
NA
150
Sutter Home Malbec
NA
150
Sutter Home Cabernet Sauvignon
NA
150
Sutter Home Moscato
NA
150
Barefoot Merlot*
13.5
160
Cupcake Vineyards Prosecco
NA
160
Cupcake Vineyards Riesling
NA
160
Carlo Rossi Chardonnay*
12
160
Barefoot Moscato*
9
160
Barefoot Pink Moscato*
9
160
Sutter Home Riesling
NA
160
Sutter Home Sweet Red
NA
160
Sutter Home Pink Moscato
NA
160
Cupcake Vineyards Pinot Grigio
NA
170
Cupcake Vineyards Rosé
NA
170
Cupcake Vineyards Sauvignon Blanc
NA
170
Carlo Rossi Red Sangria*
10
170
Sutter Home Sangria
NA
170
Sutter Home Red Moscato
NA
170
Cupcake Vineyards Malbec
NA
180
Cupcake Vineyards Chardonnay
NA
180
Cupcake Vineyards Cabernet Sauvignon
NA
180
Cupcake Vineyards Pinot Noir
NA
180
Cupcake Vineyards Petite Sirah
NA
180
Cupcake Vineyards Moscato
NA
180
Cupcake Vineyards Merlot
NA
190
Cupcake Vineyards Shiraz
NA
190
Cupcake Vineyards Merlot
NA
190
Cupcake Vineyards Shiraz
NA
190
2.1 Wines and calories
3. Liquor Alcohol
Hard Liquor: Most of the time, we prefer to stick to a peg of whiskey or 2 shots of tequila or a max of 2 vodka cocktails.
Let’s understand the breakup for our liquor variety. 3.1 figure shows alcohol content and calories in 1.2 oz or approx 40 ml alcohol.
3.1 Hard liquor
Now, here is the deal. If you see, most beers (1 pint) are ranging between 100-300 calories, a glass of wine is 100-200 calories and the above-mentioned gin/rum/vodka/whiskey is also around 100-150 calories.
But the real differentiators are alcohol percentage, sugar content and quantity intake each time we drink alcohol.
If you see, % alcohol is quiet high with gin/vodka/whiskey/rum that is why you end up only sipping between 30-60 ml adding up to no sugar intake vs beer/wine adding upto many pints or glasses to feel high or tipsy to enjoy a Saturday night party.
4. Cocktails Alcohol
Mixing Alcohol and creating cocktails: Now each time we blend each of the above we end up consuming way more calories than all of the above.
For example, mixing gin+vodka+rum+juice may add up to (100+150+100+250=550 calories) over 550 calories or above in just 1 cocktail drink. In this chart, here are a few examples to explain the same:
Alcohol mix – Cocktails
Alcohol, calories break-up: Overall
BEVERAGE
SERVING SIZE
CALORIES
Beer
Beer (light)
12 oz (355 ml)
103
Beer (regular)
12 oz (355 ml)
153
Beer (higher alcohol, craft beers)
12 oz (355 ml)
170 to 350
Distilled Alcohol
Gin (80 proof)
1.5 oz (45 ml)
97
Gin (94 proof)
1.5 oz (45 ml)
116
Rum (80 proof)
1.5 oz (45 ml)
97
Rum (94 proof)
1.5 oz (45 ml)
116
Vodka (80 proof)
1.5 oz (45 ml)
97
Vodka (94 proof)
1.5 oz (45 ml)
116
Whiskey (80 proof)
1.5 oz (45 ml)
97
Whiskey (94 proof)
1.5 oz (45 ml)
116
Liqueurs
Coffee liqueur
1.5 oz (45 ml)
160
Coffee liqueur with cream
1.5 oz (45 ml)
154
Crème de menthe
1.5 oz (45 ml)
186
Mixed Drinks
Bloody Mary
4.6 oz (136 ml)
120
Chocolate martini
2.5 oz (74 ml)
418
Cosmopolitan
2.75 oz (81 ml)
146
Daiquiri
2.7 oz (80 ml)
137
Highball
8 oz (235 ml)
110
Hot buttered rum
8 oz (235 ml)
292
Mai Tai
4.9 oz (145 ml)
306
Margarita
4 oz (120 ml)
168
Mimosa
4 oz (120 ml)
75
Mint Julep
4.5 oz (135 ml)
165
Mojito
6 oz (177 ml)
143
Pina colada
6.8 oz (200 ml)
526
Rum and Coke
8 oz (235 ml)
185
Rum and Diet Coke
8 oz (235 ml)
100
Tequila sunrise
6.8 oz (200 ml)
232
Vodka and tonic
7 oz (207 ml)
189
Whiskey sour
3 oz (89 ml)
125
White Russian
8 oz (235 ml)
568
Wine
White table wine
5 oz (145 ml)
128
Gewurztraminer
5 oz (145 ml)
128
Muscat
5 oz (145 ml)
129
Riesling
5 oz (145 ml)
129
Chenin Blanc
5 oz (145 ml)
129
Chardonnay
5 oz (145 ml)
128
Sauvignon Blanc
5 oz (145 ml)
128
Fume Blanc
5 oz (145 ml)
128
Pinot Grigio
5 oz (145 ml)
128
Dry dessert wine
3.5 oz (90 ml)
157
Red table wine
5 oz (145 ml)
125
Petite Sirah
5 oz (145 ml)
125
Merlot
5 oz (145 ml)
122
Cabernet Sauvignon
5 oz (145 ml)
122
Red Zinfandel
5 oz (145 ml)
129
Burgundy
5 oz (145 ml)
122
Pinot Noir
5 oz (145 ml)
121
Claret
5 oz (145 ml)
122
Syrah
5 oz (145 ml)
122
Red dessert wine
3.5 oz (90 ml)
165
Alcohol Intake: Overall
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Prachi Jaiswal is a Clinical nutritionist. She has done PG Diploma in Dietetics and Public health nutrition from Lady Irwin College, Delhi University. She has worked with Guru Tegh Bahadur Hospital, Delhi as a dietetic intern.
Prachi Jaiswal has expertise in weight management, positive psychology, diabetes, and health & nutrition. She believes that nutrition is not just the food we eat, but a complete lifestyle that a person owns.
Her Qualifications:
BSc in life sciences from Ramjas college, Delhi University. & PG Diploma in Dietetics and Public health nutrition from Lady Irwin College, Delhi University
Her Specialisation:
Weight loss
Diabetes management
Childhood Obesity
Lifestyle Disease Management
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Dr. Sneha Chopra is a passionate entrepreneur, who believes in frugality and minimalism. She holds her roots in spirituality. She is a fitness enthusiast, a marathon runner, and a value investor. Her decade of experience in the Health & Wellness space has made me find the secret sauce to a good life, good health, longevity & elite fitness. She holds a Physiotherapy and has learned exercise mechanics and physiology through several International certifications. Dr. Chopra also holds several certifications in sports management, nutrition as well as group exercise therapies.
Sneha is absolutely focused on her goal & her mission is to help 100,000 people live a Healthy and a Fit life by losing weight in the most healthy manner. While spending almost a decade in Healthcare and wellness, Sneha has finally found the formula of good health and wellness. As a Physiotherapist & a fitness enthusiast, she also thought exercise alone cannot contribute to good health. Until she found out her secret sauce was to combine exercises, Diet & Meditation as a holistic approach towards the overall health and well-being of an individual.
