In diabetes, your blood sugar level is too high. Diabetes is a condition which perhaps cannot be cured completely but measures can be taken to keep the blood sugar normal. Food is the main contributing factor which helps your blood sugar level to stay normal. If you’re diabetic you need to see how many carbs you’re eating. If you’re able to manage your carbs, your blood sugar would never go up. You also need to keep a track of your blood pressure and cholesterol level and that obviously can be kept under control when you eat healthily. Let’s see some healthy yet delicious recipes for diabetics.
For eating healthy food, you need to set your timetable. Every doctor suggests eating every 2 hours for a diabetic patient. So, let’s see a variety of recipes which you can cook daily and that too easily.
BREAKFAST
Moong dal or besan chilla
It is a high protein breakfast and did you know protein takes the longest time to digest which would make you eat less.
You’ll need :
Besan(gram flour) – 1 cup
Onion- finely chopped
Tomato – ¼ cup
Coriander leaves
Green chilly
Cumin seeds – A pinch
Turmeric powder – 1 Tsp
Red chilly powder –
Water – As needed to maintain the consistency perfect.
Salt
Oil – 2-3 Tsp
Method of Preparation :
In a bowl, mix besan and all the ingredients. Then, add water as required. With the help of a whisk begin to mix everything. Add water if the mixture is too thick.
Mix to a smooth consistency in the batter. Break the lumps if any while mixing batter.
Now, heat a griddle (non-stick flat pan) then take a scoop full of the gram flour mixture and pour it on the griddle. Now, gently begin to spread the mixture so that it doesn’t break.
Keep cooking till the base gets light golden. Now flip, the cheela and cook it till you see the golden spots on it. Fold and serve them hot with any chutney of your choice.
Methi ke paranthe
Fenugreek, also known as methi in Hindi is helpful for diabetics. It helps to lower the type 2 diabetes. It slows the process of digestion. Let’s see how it is made.
You’ll need :
Whole wheat flour
Methi leaves
Green chilies
Garlic Cloves
Oil
Salt- to taste
Method of Preparation :
Chop the methi leaves and keep it aside.
In a bowl, mix whole wheat flour and salt, now add chopped methi leaves, green chilies, garlic, oil and mix it well and knead it into a dough.
Make medium sized balls out of the dough.
Roll the dough like you do for chapattis.
Put the paratha on a hot griddle and cook it till it turns golden brown from the other side.
Now, flip the parantha to other side and press it with the help of a spatula till they get cooked.
Parantha is ready!
Smoothie
Food is incomplete without tasty smoothies. Now, who says diabetics can’t have smoothies? You just need to make healthy food decisions which are highly nutritious but low in calories. Below mentioned are some diabetic friendly smoothies.
(i) The breakfast smoothie
You’ll need – 1 cup almond milk, 1 cup unsweetened cocoa powder, 1 tsp green tea, a handful of frozen raspberries.
How to prepare – Blend all the ingredients in a blender until smooth.
(ii)Yogurt smoothie
You’ll need –
1 apple, peeled and chopped
Muesli- 2 Tsp
Low-fat yogurt- 150 gram
Cold skimmed milk- 150 ml
How to prepare? – Blend all the ingredients in a blender until smooth.
(iii) Kiwi smoothie
You’ll need – 3 to 4 kiwi fruit, peeled and sliced
– 2 bananas cut into pieces and frozen
– 1 cup fat-free plain yogurt
– 3 tsp honey
How to prepare – In a blender, combine kiwi, banana, honey, and yogurt and blend it on high speed for 15 minutes or until smooth.
LUNCH
Breakfast is the most neglected meal of the day whereas lunch is the most hurried meal of the day. You should eat your breakfast at a proper time and full of nutrients. Lunch is equally important as breakfast. If possible, pack your own healthy lunch instead of eating outside.
Let’s see some healthy recipes for lunch that is diabetic friendly.
Green moong dal idli
Moong dal are rich in essential amino acids and are filled with nutrients like potassium, magnesium, folate, copper, and did you know it is the best weapon for fighting against anti-aging.
You’ll need
3/4 cup green moong dal(soaked overnight)
Chopped green chilies
Salt – to taste
boiled and coarsely crushed mixed sprouts
Crushed paneer- 1/4 cup
Chaat masala – 1/2 tsp
Coriander – 1 Tsp
Method of preparation :
In a mixer, combine green moong dal and green chilies with approx 5 tbsp of water and blend till smooth.
Pour the mixture into a bowl and add salt and mix it well. Keep it aside
In a non-stick idli container pour one tbsp of the batter in each mold and spread it lightly.
Top the idlis with mixed sprouts and paneer. Then press it gently so the topping sticks well to the batter.
Set the idli steamer into a large, preheated pot with water in the bottom for steaming the idli.
Steam the idli batter till cooked or until fluffy. (approx 5-10 minutes)
Remove the idlis from steamer and serve with chutney.
2. Dahi bhindi curry
You’ll need :
2 cups chopped ladyfinger
1 cup low-fat curds
2 tsp coriander powder
2 tsp chili powder
1/2 tsp besan (Bengal gram flour)
1 tsp cumin seeds
1 tsp mustard seeds
1 tsp fennel seeds
1/8 tsp asafoetida
5 to 7 curry leaves
1 tsp oil
salt to taste
Method of preparation :
Steam the ladyfinger and keep it aside.
Now, in a bowl mix, curd coriander powder, chili powder, gram flour and salt with 2 tsp of water and keep it aside.
Heat oil in nonstick pan and add the cumin seeds, fennel seeds, mustard seeds, asafetida, and curry leaves and saute well.
Add the curd mixture and steamed ladyfinger when you see the seeds crackle. Now, bring it to boil and simmer for 3-4 minutes.
Finally, garnish it with coriander. Serve it with chapatis.
Tandoori paneer tikka
You’ll need :
Paneer cubed – 250 grams
low-fat yogurt – 8-10 Tsp
Red chili powder
Garam masala
Minced garlic – 2-3 inches
Lemon juice
Olive oil – 1/2 tsp
Tandoori marinade :
2 Tsp tandoori masala
all ingredients from above
Method of preparation :
Use a grill pan or an actual BBQ grill to cook this recipe.
Put some olive oil on the pan and grill it till cooked.
Garnish it with coriander leaves or lettuce.
SNACKS
Everyone craves for snacks at evening. A non-diabetic person could eat anything. But, a diabetic has to carefully choose his/her food combination. Now, the key to keep blood sugar level under control is to choose snacks that are high in fiber and protein. Let’s see some diabetic friendly snacks which you could easily cook.
Baked buckwheat puris
If you’re wondering what buckwheat is, let us clear your doubt. Buckwheat is what you call “kuttu ka atta” in Hindi. In India, it is mostly consumed during Navratri when people fast. Buckwheat is helpful for diabetic patients and it helps them to lower their blood sugar level.
You’ll need :
buckwheat – 1/2 cup
olive oil – 1/2 tsp
1/2 tsp nigella seeds (kalonji)
green chili paste 1/2 Tsp
salt to taste
buckwheat flour for rolling
Method of preparation :
combine all the ingredients in a bowl and knead it to a dough.
Divide the dough into small balls
Roll out each ball.
Put them on a greased baking tray and prick each puri with a fork at regular intervals.
Now bake them in a preheated oven at 200-degree Celcius for 15 minutes.
Let it cool down and serve. You can also store it in an airtight container for a week.
Fruit salad
No snacks could be better than fruit salad. It is an all-rounder as it gives you all kind of nutrients needed by a diabetic.
You’ll need :
1/2 cup pomegranate
1/2 cup papaya cubes
1/2 cup pear cubes
1/2 cup guava cubes
1/2 cup apple cubes
1/2 cup sweet lime
1/2 tsp black salt
1/2 tsp chaat masala
1/2 tsp cumin seeds (jeera) powder
1/4 tsp chili powder
2 tbsp finely chopped coriander (dhania)
1 tsp lemon juice
salt to taste
Method of preparation
In a bowl, combine the above ingredients and toss well.
Fruit chaat is ready!
DINNER
Dinner should always be light for everyone whether he/she is a diabetic or not. Let’s see some light diabetic-friendly dinner recipes.
Fenugreek seeds soup
Fenugreek seeds are a perfect weapon for fighting diabetes. It contains fiber which slows down your digestion process. It also slows down the sugar absorption rate in your blood.
You’ll need :
Fenugreek sprouts- 1 handful
Red ripe tomato – 1
Salt
Black salt
Black pepper powder
Roasted cumin powder
Lime juice
Mint leaves/coriander leaves(for garnishing)
Fried Bread cubes (for garnishing)
Method of preparation :
In a saucepan, pour a half cup of water and add methi sprouts. Let it cook for 5 minutes.
Now, in other pan boil tomato in water and cover for 5 minutes. Then, take it out and run through cold water.
Remove the tomato skin, chop and blend them to a smooth puree.
Further, mix the tomato to sprouts puree. (puree the boiled sprouts)
Add the seasoning(black salt, black pepper, roasted cumin seeds) except for the lime juice and let it boil for a minute.
Now, turn off the gas and pour lemon juice to it.
Finally, transfer it to a bowl and garnish with mint leaves or coriander leaves and fried bread cubes
Rava khichdi
You’ll need :
Grits / Rava (roasted) – 1 cup
Onion – 1 (chopped)
Green Chilly – 2(minced)
Tomato – 1(chopped)
Carrot – 1(grated)
Green Peas – 1/4 cup
Turmeric powder – 1/4 tsp
Mustard seeds – 1/4 tsp
Curry leaves – 5
Cilantro – handful (chopped)
Oil – 1 tbsp
Ghee – 1 Tsp
Salt – to taste
Water- 3 cups
Method of preparation :
Heat oil in a pan and add mustard seeds. Let it splutter then add curry leaves to it.
Saute, onions and green chilies. Then, add tomatoes, green peas, and grated carrot. Let the veggies cook for a few minutes.
Further, add turmeric powder and salt.
Now, add water and bring it to boil.
Gradually, add grits/rava and avoid the formation of lumps.
Cover it and cook for 5 minutes. (stir occasionally)
Garnish it with coriander leaves.
Ragi (finger millet) roti
Ragi is loaded with lots of fiber which lessens the food cravings and maintain the blood sugar to a safer level.
You’ll need :
Ragi Flour – 1 cup
Wheat Flour – 1/4 cup
Potato – 1 (boiled and mashed)
Salt – to taste
Oil – for making the rotis
Method of preparation :
First of all, boil and mash one large potato.
In a bowl, combine mashed potato, flour, and salt.
Knead it to a stiff dough. Sprinkle few drops of water if needed. Let the dough rest for 5 minutes.
Take the small-sized dough and roll it out with the help of dry wheat flour.
Heat a griddle(flat pan) and cook the roti on both sides. It will take a minute to cook on both sides.
Tasty and healthy ragi rotis are ready!
You can serve the rotis with dal.
If you’re diagnosed with type 2 diabetes it is important for you to keep track of your food. Try to eat smart i.e, eating in proper time, never skip meals, make a proper diet plan with the help of your doctor, keep a record of what you’re eating and the amount calories in your food. Also, remember to make healthy food swaps. It is nearly impossible to eat the same food every day so swap your food according to your choice. By taking these simple steps, you could control your blood sugar level.
