If you want to gain weight, then it is best to focus on high calorie and good quality protein recipes. But it is important to include healthy recipes like apple and date milk shake and banana milk shake rather than consume empty calories throughout the day. You have to include nutrition that helps build muscle mass. A body requires a balanced intake of all the macro nutrients such as healthy fats, carbohydrates and proteins. A calorie-rich diet is necessary to gain the right amount of weight according to your body type.
Those whose metabolism is very high are usually the ones who do not gain weight at all. And that comes with its own challenges. The struggle of being underweight is as tough as being obese. Foods that must be included in the diet of people trying to put on weight are potatoes, dry fruits, cereal bars, eggs, nuts, dry fruits, nut butter, dairy products like eggs, milk and cheese, chocolates and fruits such as bananas, custard apples, mangoes and avocados.
Apple and Date Milkshake
The apple and date milkshake is not only soothing but it is also very nutritious and helps in weight gain. Both Apples and dates do not have overpowering flavours and so balance each other well. Apples are a great source of fibre while dates are natural sweeteners and a great source of iron.
Preparation time: 5 mins
Cooking time: 5 mins
Servings: 2
Ingredients:
- 1½ cup apple (skinned and chopped)
- 12-15 dates (seedless)
- 1 tsp cinnamon powder
- 1½ cup milk
Method:
- Take the apple pieces and blend in a grinder to a paste.
- Add half the quantity of milk.
- Add 8-10 dates and blend well.
- Add the balanced amount of milk and blend well.
- If the shake is very thick add some ice cubes to dilute it a little or a bit of extra milk.
- Serve chilled.
Banana Milkshake
Banana Milkshake combines nutrition with taste. It is a great source of Vitamin B6 and Vitamin C. It also is rich in magnesium, a mineral which helps control blood pressure, blood sugars and helps in keeping the bones strong. Cashews are rich in protein and healthy fats. They also contain vitamins, minerals like magnesium, zinc and phosphorus and Vitamin K.
Preparation time: 5 mins
Cooking time: 5 mins
Servings: 2
Ingredients:
- 2 ripe bananas
- ½ cup cashews
- 2 cups full-fat cream milk
- 1 tsp cinnamon powder
- 7- 8 seedless dates (optional)
- 1 tsp vanilla extract
Method:
- In a blender, add the milk, add bananas and blend well.
- Add cashews and blend well.
- Add dates (optional).
- Add vanilla extract and blend well.
- Pour into glasses and sprinkle cinnamon powder on top.
- Your banana shake is ready.
- Serve chilled.
