Much of diabetes management centres on what one eats. Food choices can help one manage blood glucose, blood pressure, cholesterol and weight. There are many different and interesting ways to prepare diabetic-friendly versions of regular food items — low-fat, zero-oil, sugar substitutes, rice and potato. However such items should be relished occasionally, and should not be part of regular diet.
Here are a few recipes of diabetic-friendly versions of food items.
Meaty Delight
Ingredients
1 tbsp olive oil
1 onion sliced
1 tsp finely chopped garlic
1 tsp grated ginger
2 green chillies finely chopped
Half tsp turmeric powder
3 tomatoes chopped
150 gm frozen peas
350 gm cooked chicken cut into bite-sized pieces
100 gm baby spinach leaves
4 tbsp chopped coriander
1 tsp garam masala powder
Salt to taste
Method
Heat oil in a wide, non-stick pan. Add onion and cook over medium heat until soft but not brown. Stir in garlic, ginger, green chillies and cook for a minute. Add turmeric, salt, tomatoes and cook for a few minutes until tomatoes have softened. Stir in peas, chicken pieces, coriander, spinach, garam masala with a little water and cook with lid covered over low flame till the chicken is cooked. Serve hot with chapatti.
Sweet Treat
Ingredients
Half cup roasted, broken wheat
Quarter cup finely chopped dates
1 tsp sugar
2.5 cups low-fat milk
2 tsp (or equivalent) sugar substitute
1 tsp chopped walnuts
Half tsp cardamom powder
Method
Combine roasted, broken wheat, sugar, cardamom powder and one cup water in a non-stick pan and cook over medium heat for a few minutes stirring continuously till mixture is thick. Remove from fire and allow it to cool. Place in the refrigerator to chill. Now combine milk and dates in a deep, non-stick pan. Mix well and simmer for 10 to 15 minutes, stirring continuously. Remove from the flame, add sugar substitute and mix well. Allow it to cool and place in the refrigerator. Just before serving, add cooked broken wheat to milk and mix gently. Serve chilled, garnished with chopped walnuts.
Rava Adai
Ingredients
250 gm semolina (suji)
50 gm rice flour
1 tsp grated coconut
2 bay leaves broken into bits
Half tsp chilli powder
Salt to taste
A little sour butter milk prepared from low-fat milk
A little oil
Method
Mix with semolina all the above ingredients, add enough butter milk to form a thick batter. Grease a non-stick tava and pour in three tsp batter. Spread into thick round. When the underside turns golden, pour very little oil round the edges. When both sides turn golden and crisp, remove from fire and serve immediately.
Chana Kulcha
Ingredients
5 readymade kulchas
1 cup black chana soaked in water overnight
Half tsp garam masala powder
Half tsp cumin seeds powder
1 tsp chana masala powder
1 tsp lemon juice
1 green chilli chopped
2 tomatoes chopped
1 or 2 tsp oil
Half cup green chutney
Handful of chopped coriander leaves
1 onion, cut into rings
Tomato puree, a little
Salt to taste
Method
