Contributed by- Saumya Shatakshi, Senior Nutritionist
The most common misconception about regulating diet in diabetes is that you will now have to live on bland, tasteless food. Well, it is time to shatter this myth! A tempting, sumptuous, flavorful, varied menu which is low in calories, sugar and carb is definitely possible to help keep diabetes in check. The need is to make healthy food choices which will not only control sugar levels but also help to lose weight. Here are 4 delicious recipes including 1 Desert, as suggested by our nutritionist to enjoy diabetes-safe meals. Friends, go guilt-free!
Breakfast recipe: A healthy start to the day
Instant Semolina Oats Dhokla
1/2 cup roasted semolina (rava)
1/2 cup oats flour
1/2 tsp ginger grated
1/2 tsp salt
1/2 cup yogurt
1/4 tsp Fruit salt
2 tsps oil
1tsp sesame seeds
1/2 tsp mustard seeds
In a bowl mix the semolina, oats flour, grated ginger and salt. Add the yogurt and whisk well to combine. Pour water to make a thick and smooth batter. Now, add lemon juice and fruit salt in order to make a batter light and frothy. Place the dish inside the steamer with water and allow the water to come to a boil. Pour the frothy batter into the greased plate and close the steamer lid. Steam for 12-15 minutes.
Heat the oil in a small pan. Add mustard seeds, sesame seeds. Once it starts spluttering, the tempering is ready. Allow this to cool for 5 minutes. Cut into squares or diamond shapes with a sharp knife.Transfer the tempering over the dhokla pieces and serve hot with green chutney.
This nutritious combo is loaded with protein, fibre, calcium, iron. A must have for all including people with diabetes. Give your family members a real surprise by serving these innovative dhoklas and do not forget to capture the look on their face when you tell them it’s made of oats!
Lunch Time: Indian Recipe
Paneer Palak Lifafa Tandoori Roti
2 cups whole wheat flour
1 cup milk or as required
1 tablespoon cornflour in 1 tablespoon water for sealing the edges
200 grams paneer
1 ½ cup spinach (palak)
1 teaspoon cumin seeds
1 teaspoon roasted cumin powder
1/2 teaspoon chat masala
2 green chilies
Salt to taste
In a mixing bowl add whole wheat flour, salt and start kneading the dough by adding milk to get soft, smooth dough. Cover and let it sit for 30 minutes.
Heat oil in a pan, add cumin seeds, chopped onion, and wait till they turn slight brown. Add onions and green chilies and sauté till onions turn soft. Now add finely chopped spinach, salt and cook till spinach loses its moisture.
In a bowl add grated paneer, spinach, cumin powder, chaat masala and mix them together.This mix should be dry, if there any liquid in it, squeeze it out. Divide them into equal sized balls. Roll a thin roti, spread stuffing in the centre and apply cornflour paste on the edges of the roti. Fold the 2 opposite corners of the roti over the stuffing. Now fold the remaining 2 edges sealing the filling well. This will look like a folded envelope. Place it on hot griddle/tawa until they turn brown on both sides. Serve immediately with some curd and pickle.
This low-calorie version of our evergreen favorite parantha is packed with protein, iron, calcium, vitamins. Enjoy them without having to worry about your sugar levels.
Dinner recipe – This one is specially for chicken-lovers
Marinated Grilled Chicken with Bell Peppers
1 tablespoon olive oil
1 cloves garlic, minced
1 teaspoon grounded black pepper
1 red and yellow bell pepper (1 each)
250 gms boneless chicken breast
1 cup yoghurt
1Tbsp pudina paste
Salt, to taste
In a medium bowl, whisk together all marinade ingredients. Pour the marinade over chicken and coat well. Refrigerate it for at least 1 hour. Place the chicken on the grill for 4-5 mins or until done. Brush bell peppers with olive oil. Grill 3-5 minutes per side. Serve chicken with bell peppers rounds, onion rings and green chutney.
Nutritional value: This sizzling sumptuous dinner is packed with high protein, calcium, vitamins which also boosts satiety and is safe for diabetes.
Dessert Recipe: Yes, diabetics can now relish deserts
Peanut Butter Chocolate Oats Balls
1 cup rolled oats
1 cup coconut flakes
1/4 cup cocoa powder
3/4 cup peanut butter
1/4 cup maple syrup
1 teaspoon vanilla extract
1/4 cup dark chocolate
Combine all the ingredients in a medium bowl and squeeze the mixture into balls. Store it in the refrigerator or at a room temperature.
These no energy baked balls are loaded with protein, fibre and calcium. Using maple syrup as the sweetener in this recipe is safe as it contains high levels of phytohormone and abscisic acid. According to research, this type of acid is a natural defense in controlling diabetes.
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