Complete Plate
Modern Needs · Traditional FeedsPost Workout,The Traditional Way.
A complete plate built from familiar ingredients - sprouted ragi, nuts, milk, horse gram, urad dal and peanuts.
The Complete Plate
One meal. Three simple parts.
What’s in this meal?
Protein from the plate,
not from an isolate.
Meal breakdown
Where Does the Protein Come From?
Complete Plate: approximately 27–29g protein*
Make the Complete Plate
Three recipes. One breakfast.
01Sprouted Ragi Nut Milk~11-12g protein
90% Sprouted Ragi + 10% Nuts. Nut blend: Almonds + Pistachios + Cashews. Almonds form the largest proportion and cashews the smallest.
Ingredients
- 30g My MIL Garden Sprouted Ragi Powder
- 250ml milk
- Water as required
- Cardamom - optional
- Jaggery/date powder - optional
Preparation
- Mix the Sprouted Ragi Powder with a small quantity of water or milk until lump-free.
- Cook over low heat while stirring continuously until the ragi is properly cooked.
- Allow to cool slightly.
- Add approximately 250ml milk.
- Blend or whisk until smooth.
- Adjust consistency with milk or water.
- Sweeten only if desired.
022 Horse Gram Dosas~9.5-10g protein
My MIL Garden formulation: 3kg Horse Gram + 1kg Urad Dal + 1kg Rice + 50g Fenugreek. Approximately 59.4% Horse Gram and 19.8% Urad Dal. Estimated dry-mix protein: ~19-20g per 100g dry mix*.
Preparation
- Add water gradually to My MIL Garden Horse Gram Dosa Mix.
- Adjust to preferred dosa consistency.
- Heat a well-tempered tawa.
- Pour and spread.
- Add ghee or oil if desired.
- Cook until browned.
- For this Complete Plate, use approximately 50g dry dosa mix for two medium dosas until the exact serving quantity is configured.
03Simple Peanut Chutney~6-7g protein
Ingredients
- 25g roasted peanuts
- 1 small garlic clove
- 1 dried chilli or My MIL Garden chilli powder
- Small piece of tamarind
- Salt
- Water
- Optional tempering: 1/2 tsp oil, mustard seeds and curry leaves
Preparation
- Blend peanuts, garlic, chilli, tamarind and salt.
- Add water gradually until the preferred chutney consistency is reached.
- Temper if desired.
Why This Plate?
Horse Gram + Urad Dal
Pulse-rich dosa base.
Sprouted Ragi + Nuts
Traditional ingredients forming the base of the drink.
Peanuts
A familiar chutney ingredient that also contributes plant protein.
Milk
Contributes substantial protein to the complete meal.
No protein isolates. No complicated recipes. Just thoughtfully combined everyday ingredients.
MIL Tip
Make the dosa batter before you leave for your workout. When you're back, all that's left is a hot tawa, a quick chutney and your ragi drink.