Recipes & Nutrition
The recipes presented here are targeted towards diabetics, pre-diabetics and people in high risk category. As these recipes are low in carbohydrates and fats and high in nutrients and fiber, they are equally suitable for weight control, elderly people or recuperating patients.
Following recipes are generously contributed by well known cookbook writer Mrs. Tarla Dalal . She has authored several health related cookbooks and writes a large number of cookery columns for various publications, newspapers and magazines.
Roti and Chawal
Karela Thepla: Karela is extremely beneficial for immune support, type 2 diabetes and weight loss. This innovative recipe makes use of the peels of the karela which are usually thrown away. (more)
Moong Buckwheat Khichdi: The aroma of this khichdi is irresistable, as it has been cooked with the aromatic spices. Buckwheat is commonly called as kutto or kutti no daro. This recipe is a variation of traditional khichdi in which rice is replaced with buckwheat due to its low glycemic index and high fibre content. (more)
Saatdhan Paratha: As the name suggests, this paratha uses a combination of 7 different flours to nourish your body with nutrients like proteins, vitamin A, iron, calcium and fibre. (more)
Varagu Matki Pulao: This sumptuous and simple dish is enlivened with the addition of vegetables and sprouts. Sprouting not only enhances the nutritive value of foods but also makes them easier to digest. (more)
Soyabean Biryani: Soyabeans are one of the healthiest pulses for a vegetarian diet as apart form other nutrients, they also abound in vitamin B12 which is otherwise lacking in other vegetarian foods. Three parts of vegetables are added to make the glycemic index of this dish lower. (more)
Spicy Bajra Roti: This recipe involves a little extra effort, but the results are well worth it. (more)
Nachni Pancakes: The secret of this savoury pancakes is the use of ragi flour spiced with ginger and green chillies. (more)
Bajra Khichdi: Coarse ground bajra is used to make khichdi in this recipe. (more)
Vegetables and Lentils:
Dhan Saak Dal: Combination of five varieties of dhan (dals) and saak (vegetables) perked with spices gives this dish mouth-watering taste. Being loaded with vegetables, this dish provides necessary nutrients without being very high in calories and carbohydrates. (more)
Radish Kofta Kadhi: This simple combination of radish and low fat curds a rich source of protein and calcium. You can adjust the consistency of the kadhi by varying the amount of water and besan. The radish koftas are steamed and not deep fried in the kadhi. (more)
Tamatar Kadhi: This Sindhi Kadhi is a rather special one as it is made using tomatoes. Tomatoes are very low in calories and provide plenty of vitamin A which required for healthy vision and lycopene, an antioxidant to keep prostrate cancer at bay. (more)
Gavar Pumpkin Sabzi: Cluster beans are good for diabetics as they have high fiber content which in turn prevents a rapid rise in blood sugar levels after a meal. (more)
Hot and sour vegetable: The freshness of lightly cooked vegetables is further enhanced by the aromatic flavours of ginger, garlic, chillies and tomato-chilli sauce. In addition this dish is low in calories and carbohydrates and high in fibre which is great for a diabetic diet. (more)
Methi Matar Pasanda: Puréed cauliflower perked with onion and spices imparts a creamy texture to this subji and eliminates the use of high calorie ingredients such as cream and cashewnuts. (more)
Hariyali Daal: Spinach and chana daal complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium. Chana daal is very low glycemic index food and is excellent for diabetics and dieters. (more)
Chana Palak: Chick peas cooked in a different mild gravy made with spinach purée and tomato. Skim milk powder has been added for thickening, giving a velvety texture without any fat component. (more)
Dahi Bhindi Ki Sabji: Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this recipe that will cook quickly.Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food. (more)
Tava Chana: Reduce the amount of oil to 1 tablespoon for a healthier snack. Serves four. (more)
Salads and Sides:
Minty Lobia Salad: Try this novel combination of black-eyed beans (lobia) with a fresh minty flavour. Tomato, coriander and lemon add more tang and nutritional value i.e. vitamin A, vitamin C, folic acid and iron to this salad. (more)
Gazpacho: A low calorie flavourful cold soup for summer days. Lightly cooked tomatoes enhances their lycopene bioavailability. (more)
Green Gazpacho: A variation on traditional gazpacho. Serve chilled. (more)
Til aur Kheera Salad: Diced cucumber lightly sauteed in black sesame seeds and crushed peanuts. (more)
Cauliflower Soup: A creamy, crunchy soup which is sure to tickle your taste buds. This deletable soup is also extremely low in fat and free from cholesterol. (more)
Fruity Chana Salad: Chick peas have a wealth of nutrients like energy, protein, calcium and iron while the orangesegments abound in vitamin C which helps to enhance our resistance to diseases. (more)
Sprouted Moong Salad: Sprouted beans are excellent source of fiber. People who are susceptible to gas when consuming beans should consider sprouting the beans before cooking. (more)
Hara Chana Chaat: Tingle the taste bud like none other with this striking combination of green gram and veggies! (more)
Carrot and Mint Salad: A light and vitamin A rich salad. (more)
Orange Tabbouleh: A savoury salad made from broken wheat (dalia). (more)
Jamun Raita: Jamun fruit is said to be a boon for diabetics as the enzyme 'jamboline' in it helps to control the blood sugar levels. In this raita the taste of jamun is very nicely enhanced by the blend of cumin powder and coriander with low fat curds. (more)
Breakfast and Snacks:
Soya Upma: A good example of a famous Indian breakfast made with a slight modification by the addition of soya granules for an iron and protein boost. (more)
Green Pea Pancakes: The combination of green peas with moong dal helps to enhance the fibre and protein content. (more)
Spicy Spinach Dumplings: These steamed dumplings are light in calories and packed with taste. Serve as a side with meal or serve as snacks. (more)
Chola Dal Dhoklas: Dhoklas are usually made with ground and fermented pulses and are steamed. The addition of spinach and fenugreek enriches this recipe with vitamin A and iron. (more)
Methi Muthias: Another fibre rich snack, made with broken wheat and methi leaves. These delectable muthias are a good source of iron and vitamin A and are sure to keep you filled for a long time. (more)
Dhokla Simla Mirch: This innovative way of serving Khaman dhokla in a capsicum is a veritable treat. (more)
Hara Bhara Kabab: Vegetarian kababs. These can be served as snacks. (more)
Falafel: Falafel is a popular Middle Eastern dish of chick pea patties sold as a quick street side snack. It is filling and also nutritious as it contains plenty of important nutrients like vitamins A and C, iron and fibre. Falafel is typically served with pita bread but diabetics should avoid the pita bread. Serve falafels hot, with a bowl of salad to make a healthy snack or a nourishing brunch. (more)
Green peas snack: Peas are nutritious and contain a lot of fiber too. Replace fried snacks with this spicy dish. Can also be served as a side vegetable with kadhi. (more)
Mint masoor tikkis: An interesting way of combining an unusual leafy vegetable like mint and a pulse like masoor. (more)
Moong Dal Khandvi: Moong dal rolls, perfect for breakfast or snack. (more)
Sweets and desserts:
Caramel Custard: A light and tasty pudding not only for diabetics but for all those who are health conscious and want to avoid sugar laden desserts. (more)
Malai Peda: These soft pedas with a grainy texture are an all-time favourite. So here's a healthy recipe made with low fat milk for diabetics to relish. (more)
Stuffed Lychees: These dainty chenna filled lychees are sure to melt in your mouth. (more)
In general, most vegetables such as cauliflower, green peppers, eggplant, green leafy vegetables, cucumber, radish, soft squahes like lauki and parwal, tomatoes are low in cabohydrates. Therefore, these vegetable prepared with a little oil (no more than 1 tsp per serving) are suitable for diabetics. Green pea, green beans, sweet potatoes, and yam should be eaten in moderation. Startchy vegetables such as potatoes, taro root (arbi), carrot, hard squashes like pumpkin, and beet should be minimized.
Legumes and whole grains should be eaten in moderation. Legumes with skin on are better because increased fiber content in the same amount of grain e.g. 100 gms decreases the total carbohydrate content. Refined grains should be minimized or avoided.
