Dairy
Hung Curd Protein Bowl
🌙 Night Before — essential
- Hang the yogurt (step 1) — 5 min of work, but it needs the whole night in the fridge
Ingredients
Base & toppings
- Full-fat yogurt, to hang500g
- Hemp seeds, per bowl2 tbsp
- Pumpkin seeds, per bowl2 tbsp
- Almonds, chopped, per bowl8–10
- Walnut halves, per bowl4–5
- Toast or makhana, to servea handful
Flavor — sweet or savory
- Jaggery powder1 tsp
- Seasonal fruit½ cup
- Roasted cumin powder¼ tsp
- Black salt (kala namak)a pinch
- Cucumber, finely diced¼ cup
- Coriander leaves1 tbsp
Toddler bowl
- Full-fat yogurt, not hung⅓ cup
- Banana or soft fruit, mashed¼ cup
- Boiled potato, optional1 small
Method
1 Hang the curd (night before)
- Line a colander with muslin cloth and set it over a deep bowl
- Pour in yogurt (500g); tie the cloth and hang it over the bowl in the fridge overnight
- By morning it's thick hung curd with ~2× the protein density
- Save the drained whey for roti dough
2 Morning assembly
- Unwrap the hung curd (~1½ cups) — should be thick like labneh
- Divide into two adult bowls (~¾ cup each)
- Sweet: stir in jaggery powder (1 tsp), add fruit (½ cup), top with hemp seeds (2 tbsp), pumpkin seeds (2 tbsp), almonds (8–10) and walnuts (4–5)
- Savory: stir in kala namak (a pinch) and cumin (¼ tsp), top with cucumber (¼ cup), coriander (1 tbsp), hemp seeds (2 tbsp), pumpkin seeds (2 tbsp), almonds (8–10) and walnuts (4–5)
- Serve multigrain toast or makhana (a handful) alongside
👶 Toddler bowl
- Use regular full-fat yogurt (⅓ cup) (not hung) — easier texture
- Add mashed banana or soft fruit (¼ cup)
- Top with finely ground almonds (1 tsp) — no whole nuts (choking hazard)
- Sweeten with jaggery powder (a pinch)
- Optional: mash in boiled potato (1 small) for extra calories
Protein math Hung curd yields ~10–12g protein per 100g. Hemp seeds add 10g per 3 tbsp. Together with nuts you're at 22–28g with zero cooking.