If you’re a foodie, your meal plans can get messed up after being diagnosed with diabetes. It’s a good idea to have a bank of healthy recipes ready to cook when you’re hungry. Controlling blood sugar levels is a challenge that diabetics face every day. The good news is that there are many diabetes-friendly foods that can be turned into delicious meals and help keep health complications at bay. walk to; experts of many benefits)
Bajra, jowar, ragi, quinoa, oats, paneer, chickpeas, gourds, whole wheat and low-fat curds are all low GI foods and promise to properly manage blood sugar levels, so keep them on hand. It’s part of what you can leave behind. Eat in moderation.
Shivani Bavalekar Senior Dietitian Cloudnine Group of Hospitals, Vashi, Navi Mumbai shares five delicious and easy-to-make recipes for diabetics that are easy to make in about 30 minutes.
1) Tarepeat
Preparation time: 10 minutes
Cooking time: 10 minutes
material
For making tarepeat dough
• Bajra flour – 1/2 cup
• Jowar flour – 1/2 cup
• Ragi flour – 1/cup
• Bezan Flour – 1-2 tbsp.
• Onion – 1 medium (finely chopped)
• Doodi (gourd) – 1 medium size (grated)
• Coriander leaf – 1 fist
• Chopped green chillies – 2 gnomes
• Ajwain – 1 teaspoon
Dania or Jeera powder – 1 teaspoon
• Turmeric – a pinch
Sesame – 1 teaspoon
Flaxseed – 1 teaspoon
• Oil – 1 tbsp.
•Salt to taste
• Water – the amount required for kneading
Method:
1. In a large mixing bowl, combine all the flour, spice powders, ajiwine seeds, sesame seeds, flaxseeds, onions, green chillies, coriander leaves, grated dodi and salt.
2. Add 1 teaspoon of oil to the above mixture.
3. Mix the whole well and add water if necessary to make a smooth dough.
4. Next, take a damp muslin cloth, take a piece of fabric, roll it by hand and flatten it into a circle on the fabric. You can also create small gaps between them.
5. Heat a frying pan, lightly oil it, gently remove the muslin cloth and place the tarepeat on the pan. Roast food on both sides until golden brown.
6. Tasty and healthy Tarepeat is ready. It tastes best when combined with tofu.
advantage:
This recipe is a great source of fiber, omega-3 fatty acids and protein.
2) Healthy wrap
preparation time: 15 minutes
cooking time: 20 minutes
material:
for wrap
ragi flour – 1/2 cup
• Whole grains – 1/2 cup
for hummus
• Boiled Kabuli Chana (white chickpeas) – 1/2 cup
• Low-fat curd – 1/2 cup
• Olive oil – 2 tsp
• Lemon juice – 1-2 tablespoons.
• Finely chopped garlic – 1 teaspoon
• Salt of your choice
For salad:
• Carrots – 1 nos (thinly sliced)
Bean sprouts – 1/2 cup (steamed)
• Coriander leaves – 2 tbsp.chopped
• Lettuce leaves – 1 cup shredded (optional)
• Mint leaves – 2 tbsp finely chopped
• Pumpkin, safflower, sunflower, flaxseed – 2 tsp
• Lemon juice – 1-2 tablespoons.
• Olive oil – 1 teaspoon
• Salt of your choice
Method:
1. To make chapatti, mix ragi and flour and add water if needed to form a stiff dough.
2. Round and bake on both sides.
3. To make hummus, combine all ingredients in a blender and blend until smooth, adding a little water if needed.
4. Then store in an airtight container.
5. To make the salad, place all ingredients in a mixing bowl and mix well.
6. To make the wrap, take a ragi wheat chapatti, spread hummus all over the chapatti, place a line of salad in the center and roll tightly.
7. Serve immediately
8. You can also consume this recipe with lemon mint water
advantage:
This recipe is high in vitamin C, calcium, protein, iron, omega-3 fatty acids, and fiber. The presence of oilseeds helps control sugar levels.
3) Quinoa Powerhouse
preparation time: 10 minutes
Cooking time: 20 minutes
material
• Quinoa – 1 cup (cooked)
• Onion – 1 medium size (chopped)
• Mushrooms/cooked shredded chicken – 1 ½ cups
Celery – 2 stalks
• Chicken Broth/Lentil Broth – 1 cup
• salt – according to taste
Black pepper – 1/8 teaspoon
• Oil – 1 teaspoon
Method
1. Heat oil in a frying pan and fry the onion and celery over medium to high heat until the onion becomes translucent.
2. Add mushrooms/cooked shredded chicken and cook until brown and tender. After 1-2 minutes, add the quinoa.
3. Slowly add chicken or lentil broth, salt and pepper and bring to a boil.
4. Lower the heat and heat for 15-20 minutes.
5. Serve hot.
advantage:
This recipe has more protein than other grains and is rich in potassium and fiber.
4) Ragi stuffed paratha
Preparation time: 10 minutes
cooking time: 15-20 minutes
material
For Ragi Roti:
ragi flour – 1/2 cup
• Jowar flour – 1/2 cup
oat powder – 1 tablespoon
Ghee – 1 teaspoon
• Water as needed
stuffing:
• Paneer – 40 gm (grated)
• Onion – 1 medium (finely chopped)
• Cumin Seeds – 1 teaspoon
• Chili powder – 1 teaspoon
• Turmeric – 1 teaspoon
• Cloves – 4 pieces
• Fennel seeds – 1 teaspoon
• Salt if desired.
Method:
To make the stuffing:
– Grind the cloves and coriander leaves into a fine paste.
– In a mixing bowl, combine grated paneer, onion, cumin powder, chilli powder, chilli powder, fennel seeds and salt.
How to make paratha dough:
– In a mixing bowl, combine ragi and jowar flour, oat powder, salt and water.
– Knead until the dough is soft.
To make the paratha:
– Take 2 small balls of dough and roll them into 2 small pre-sized balls. Place the paneer filling on one pre-sized roti, then another pre-sized roti on top and seal the edges.
– Round the edges and roast in a hot pan with a teaspoon of ghee on each side.
– Serve paratha stuffed with curd or green mint chutney.
You can also spread flaxseed and sesame seeds on the parathas before roasting.
advantage: This recipe is rich in calcium and protein.
5) Healthy protein bowl
preparation time: 10 minutes
cooking time: 10 minutes
material:
• Chicken – 150 gm (without bone and skin)
• Dahlia – 1 cup (boiled)
• Chili powder – 1 teaspoon
• Olive oil – 1 teaspoon
• Onions – 1/2 cup (chopped)
• Bell peppers – 1/2 cup
• Bean sprouts (mixed) – 1 bowl (steamed)
• Lettuce – 1 cup (chopped)
• Tomato – 1 medium size (diced)
• Avocado – 1/2 slice
• Curd – 2 tablespoons
• Cheese – 1/2 cube
•Salt to taste
Method:
1. Sprinkle chicken with chili powder.
2. Next, heat 1 teaspoon of oil in a pan over medium-high heat.
3. Add chicken and cook, flipping, 4 minutes per side or until no longer pink on the inside. Transfer the chicken to a cutting board and let it rest for 10 minutes before dicing.
4. Spread the oil on the same heated pan. Add onions and peppers and sauté for 5 minutes or until vegetables are tender. Lower the heat to medium and add the bean sprouts.
5. Place the boiled dahlia, chicken, tomato, bean sprouts and lettuce in a large bowl and add salt if desired. Add cheese to finish and add curd and avocado.
6. Your delicious and healthy protein bowl is ready.
Tips: Chicken can be replaced with tofu, paneer, or boiled eggs
advantage: This recipe is a powerhouse of protein, complex carbohydrates, a good amount of fiber, and vitamin E.
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