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Showing posts with label Diabetic Food. Show all posts
Showing posts with label Diabetic Food. Show all posts

Dec 1, 2016

481: Methi Crackers/ Fenugreek Crackers

Fenugreek is a spice and a herb that is quite popular in the Indian kitchens. The fenugreek leaves are aromatic, cooling and mild aperient. The leaves are popular for their aromatic and unique flavor. Fenugreek leaves are basically a kind of green leafy vegetables unless you dry them for storage (kasuri methi). The seeds and the leaves are well known for their medicinal uses.

Health Benefits

It cures digestive problems, considered as good appetizer, Very good for Diabetes,Heals mouth ulcers, prevents anemia
Fenugreek Leaves

Ingredients:

Multi Grain  flour                 1 cup
All-purpose flour                 2 tablespoon
Chopped fenugreek leaves   ½ cup.
Red chili powder                 ½ teaspoon
Black pepper powder          1/8 teaspoon.
Ajwain                               ¼ teaspoon
Jeera powder                      1/4 teaspoon
Hing                                   2 pinches
 Melted Ghee                      1 teaspoon
Curd                                  1 teaspoon
Salt                                    To taste.
Oil                                    for deep frying                                                 


Method:

  • Remove the fenugreek leaves from the stem and wash thoroughly. Chop the leaves coarsely. Microwave it for 5 minutes.
  • Sift the flour, add all above ingredients, fenugreek leaves and salt.
  • Make a stiff dough using water. Keep aside for 30 minutes.
  • Then make even size small balls of the dough. Roll out into disc shape of 5” diameter.
  • Prick the diamond shapes using a fork to prevent them from puffing up.
  • Cut into small diamond shapes. 
  • Heat the oil in a pan, fry the crackers in a slow fire till golden brown on both the sides. Drain on the paper towel.
  • Cool and store in an air-tight container.




For Baking Method

  •  Preheat the oven to 180°C. Place the crackers in a well-greased baking tray.
  • Bake them at 180°c for 5 minutes or until they turn golden brown. Let it cool for some time.
  • Store them in a airtight container.



Jul 1, 2016

470: Fast and Simple Diabetes Menus- 31 Recipes



Even if you are pre-diabetic or borderline diabetic, or diabetes is part of your family, it is important to follow a diabetic diet to prevent diabetes. This title includes 31 mouthwatering recipes to simplify your meal planning for diabetes control!

Please see the Link:



Re Think Your Drink:



Feb 6, 2016

459: Kovaikkai Pirattal (Tindora Fry)



Coccinia grandis, the ivy gourd, also known as baby watermelon, little gourd or gentleman's toes is a tropical vine. Coccinia grandis' native range extends from Africa to Asia including India. This medicine fruits have been used to treat leprosy, fever, asthma, bronchitis and jaundice. Some countries in Asia like Thailand prepare traditional tonic like drinks for medicinal purposes.
Tindora can be cooked as a subzi all by itself or mixed with other vegetables like potato.
This Tindora Fry recipe  is very famous from Chettinadu Cuisine. You can serve with rice or chapatti

Inngredients :
Tindora -                                        500 Gms / 1 pound
Potato -                                           2no
Red, green, Orange Bell peppers        1 no each
Tomato                                            1 no
Jeera –                                             ½ tsp
 Salt                                                 to taste
Oil                                                    for frying
Grinding ingredients:
 Fresh Grated Coconuts                     6 tbsp.
 Red Chilies -                                    10 no
 Poppy Seeds                         -          2 tsp
 Aniseed (Fennel)                              1 tbsp.
Turmeric Powder                               ½ tsp.
Chutney dhal (Pottu kadalai)                1 tsp.
Curry leaves -                                    few  

Method:
  • Grind all grinding ingredients to make a coarse paste without adding water. Keep aside
  •  Peel the potatoes, and slice thinly.
  • Cut all bell peppers, Tindora into thin lengthy pieces. Cut tomatoes into pieces.
  • Microwave the potatoes and Tindora for 4 to 5 minutes.
  •  Heat the oil and add green curry leaves and jeera.
  • Add potatoes, Tindora, bell peppers into it.   Shallow Fry the vegetables at the medium flame. Cover it and cook it for few minutes.
  • Remove the lid , add tomato and salt.  Mix it well.
  • Now add ground  paste. Turn over the mixture well. Fry for few minutes in very low flame.
  • Fry till the good smell come out.
  • Tindora Pirattal can be served as accompaniment to rice, Chapatti.


Feb 1, 2016

458: Pavakkai Masala Fry/ Bitter gourd Masala Fry





Bitter gourd or bitter melon as it is called has always been a neglected food among a large part of the population. But what we tend to forget is the wonderful health benefits that are hidden in this not-so-frequently-used vegetable. Bitter gourd is rich in various vitamins, minerals and dietary fiber. The vegetable helps strengthen the immune system in children, rendering them less vulnerable to diseases.

Indian cuisine seeks a satisfying balance of taste - Sweet, sour, Salty and three types of bitter. According to Ayurvedic belief eating layered and balanced flavors, encourages proper digestion and the release of positive, nurturing energy from the foods we eat.

This masala based bitter gourd fry is very easy to prepare and tasty too.
I bet you would surely like this recipe, if you are a fan of bitter gourd.

Ingredients:

Bitter gourd/Pavakkai -         4 nos.  
Turmeric Powder                   ¼ Tsp.
Salt                                     To Taste.
Coconut oil                           2 tbsp.

For Fry and Grind Coarsely

Tamarind                               very small ball. (Goli size)
Coriander seeds                     1 ½ Tbsp.
Fennel seeds                          ½ Tsp.        

Roasted Peanuts                     3 Tbsp.
Dry Coconut                           ¼ cup
Coriander leaves with stalk     ½ bunch
Byadagi /Guntur Chilies          10 no.

For Seasoning 
Coconut Oil                            1 Tbsp.
Mustard seeds                        1 Tsp.
Chenna dhal                           1 Tsp.
Urdh dhal                               1 Tsp.
Curry Leaves                          1 string

Method:

  • Wash and cut the bitter gourd cube sizes.  (if you want  you can Remove the seeds ).
  • Heat  oil in the pan, fry all the grinding masala except coriander leaves and dry coconut.
  • Grind the ingredients under for grinding, except Copra, when it is powdered coarsely and Copra and grind once more, keep aside.
  • Heat the coconut oil in a kadai and add all seasonings and fry them until they change colour to golden brown.
  • Now add the chopped bitter gourd and salt, sauté them for 10 mins or till slight colour change (Take care not to burn the bitter gourd).
  • Now add Once the bitter gourd is fried well, add this powdered mixture to it, and sauté well, until well combined, adjust salt and use the rest of oil remaining and close the lid and leave it in the low flame for at least 5 to 10 minutes.
  • Now your Bitter gourd dry curry is ready to be served with hot rice.
  • This curry stays for 2 days at least.

 Notes:
  • To reduce the bitterness select bitter gourd which are less green in color and with less thrones.
  • Soaking the pieces in salt water will reduce the bitterness.
  • Try to slice the veggies evenly.
  • You can try the similar method with vegetables like brinjal or cauliflower and  potatoes too .




My Other Bitter gourd Recipes are:

Pavakkai Kichadi                                    Pavakkai Puli Kuzhambhu

 Pavakkai Kichadi                                 


Bittergourd Stir Fry                                Pavakkai Fries

 Bitter Gourd Stir Fry                               


Jul 22, 2015

438: Summer Cucumber Salad

The refreshing cold cucumber salad is perfect for a summer lunch or dinner.This salad is very good for diabetics.

Ingredients

English cucumber                   1 no  (Peeled, and diced)
 Medium Carrots                     4 no  (Grated)
Green chilies                          2 no (Slit lengthwise and seeded)
Finely chopped mint leaves      2 tbsp.
Lemon juice                           1 tbsp.
Low fat Plain yogurt                ¼ cup.
Sesame seeds                        2 tbsp. (Dry roasted & ground)
Cumin seeds                          2 tbsp. (Dry roasted & ground)
Chili powder                          ¼ tsp.
Turmeric powder                     ¼ tsp.
Oil                                         1 tbsp.
Mustard seeds                        ½ tsp.
Nigella seeds                          ½ tsp.
Salt                                       to taste.

Method: 
  • In a small bowl combine yogurt, grounded sesame& cumin and mix well to make a smooth paste.
  • Gently mix in the chopped cucumber , grated carrots and salt. Set aside.
  • Heat the oil in a pan over medium heat. Add the mustard seeds, nigella seeds, green chilies. Fry for one minute.
  • Now add the turmeric and chili powders. Mix well and remove from the heat and let cool slightly.
  • Pour this into the cucumber mixture, toss gently.
  • Add the lemon juice a and chill for 1 hour before serving.
  • Topped with mint & coriander leaves and serve cold.



Apr 21, 2015

431: Broken Wheat Uppuma/ Dalia Uppuma



Cracked Wheat Uppuma or Dalia Uppuma is a very healthy and nutritious way to start your day. Wheat is a nutritious food containing Protein, Carbohydrates, Fiber, Iron and very less amount of fat. Normally I make this Uppuma  on Ekadasi days. You may also add other veggies of your choice to make it more colorful and tasty. This is very good breakfast for Diabetics


Ingredients

Roasted Cracked Wheat                        ½ cup
Cooked Garbanzo beans                        ¼ cup
Grated Ginger                                       1 Tbsp.
Curry leaves                                          few
For Seasoning
 Coconut oil / Ghee                                 1 Tbsp.
Mustard seeds                                       ½ Tsp.
Urdh dhal                                               ¼ Tsp.
Chenna dhal                                            ¼ Tsp.
Red chilies                                               3 no.
Green chilies                                            1 no.

Ingredients 

  • Wash the broken wheat in running water and drain and keep aside.
  • Heat oil in a non-stick pan, add all above seasonings, ginger and curry leaves and fry for a minute.
  • Add 1 cup of water and salt in it and bring to boil.
  • Simmer the flame, add the wheat slowly& cooked Garbanzo beans(Kabuli chenna), stirring continuously to prevent it from forming lumps.
  • Cover and cook on low flame, stirring in between, till all the water has evaporated and it become soft.
  • Now low fat healthy breakfast is ready to serve.
  • Serve hot with pickle, Sambhar and Chutney.
IF YOU LIKE THIS RECIPE, YOU MAY ALSO LIKE:(see the Links)


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Broken Wheat Uppuma

Oct 6, 2014

410: Bombay Rava Pongal/ Suji Pongal

 Bombay Rava or Ravva, is a wheat product and a form of semolina or Rava.
Semolina is made from durum wheat and not the softer wheat that goes into bread, it is digested more slowly and has a low glycemic index, which is good news for people wishing to control or reduce their weight and blood sugar, and especially for diabetics. Semolina is high in protein, very high in complex carbohydrates and fairly high in potassium, phosphorus, magnesium, calcium and fiber, with some iron, zinc, manganese and copper.

Bombay Rava is a excellent Source of Fiber Pongal prepared with Bombay Rava is very delicious and healthy to eat. This healthy pongal is simple and easy to prepare. I make this pongal on Ekadasi days.

Ingredients:

Coarse Bombay Rava                       1 cup.         
Moong dal                                       ½ cup
Toor dal                                           1 tbsp.
Channa dal                                       2 tbsp.
Turmeric powder                               2 pinches
Crushed Black Pepper                        1 tsp.
Asfetida                                              ¼ tsp.
Grated ginger                                      1 tbsp..
Curry leaves                                        few
Ghee                                                  2 tbsp
Cashewnuts                                        1 tsp. .
Salt                                                    to taste
Chopped coriander leaves                    for decoration.
 For Seasoning
Ghee                                               1 tbsp.
Whole Black pepper                           ½ tsp.
Cumin seeds                                      ½ tsp.


Method:

  • Wash dal together and Pressure cook the dals with needed water for 3 whistles.
  • Take out the dals from the cooker and smash it well.
  • Heat ghee and fry cashews and keep aside.
  • Roast the Rava in 1 teaspoon of ghee and keep aside.
  • Take a kadai, add ghee  and fry the curry leas, grated ginger, and black pepper powder, and asafetida. Add water and salt, stir well.
  • When its starts boiling, slowly pour the fried Rava in one and stir the water in other hand. So it won’t have any lumps. Stir continuously, till rava is cooked.
  • When the water has almost been absorbed, add the cooked moong dhal and mix well.
  • Heat the ghee and fry the seasonings and add to rava pongal.
  • Serve hot with sambhar and coconut chutney.


Aug 21, 2014

404: Pavakkai Kichadi/ Bitter gourd in Yogurt sauce


Pavakkai Kichadi is a traditional Kerala dish made using fried bitter gourd and yogurt.

Recipe Type:  Side dish, Kerala Onam & Vishu Sadya Recipes
Cuisine:         Kerala, South Indian

Ingredients:

Finely chopped Bitter gourd       1 cup
Thick Plain Yogurt/Curd             1 cup
Grated ginger                            1 Tbsp.
Mustard seeds                           ½ Tsp.
Finely chopped Green chilies      3 no.
Grated coconut                          2 Tbsp.
Coriander leaves                        1 Tbsp.  
Oil                                              for deep frying
For Seasoning
Coconut oil                                  1 Tsp.
Mustard seeds                             ¼ Tsp.
Red chili                                      1 no.
Hing                                            1/8 Tsp.
Curry leaves                               1 String.

    
Method:
  • Fry the Pavakkai / Bitter gourd, Green Chilly and Curry leaves till it is brown and crisp. When it’s almost brown take it off from the oil and keep aside.
  • Grind grated coconut, ginger and mustard seeds to a fine paste. Mix the curd to this paste. Add Fried items into curd.  Add salt and mix it well.
  • Heat coconut oil, splutter mustard seeds, curry leaves ,red chilies and hing. Add the seasoning to the curd mix.  Decorate with coriander leaves.
  • Now Pavakkai kichadi is ready to serve.
  • Serve with steam plain rice.




Jul 5, 2014

Sweet Potato Podimas



They are high in vitamin B6 and a good source of vitamin C. Since sweet potatoes have a low glycemic index, they can be consumed by those suffering from diabetes, without any apprehensions. Though the preparation of Podimas is simple, the taste is marvelous.

Ingredients
Sweet Potato
 Medium size Sweet Potatoes         3 Nos.
Finely chopped green chilies           3 no.
Grated ginger                               1 Tbsp.
Salt                                             to taste.
Turmeric powder                           1/8 Tsp.
Lemon Juice                                  1 Tbsp. 
For Seasonings: 
Coconut Oil –                               1 Tbsp.
Mustard                                       1 Tsp
Udad dhal                                    1 Tbsp.
Channa dhal                                 1 Tbsp.
Asafetida powder                           ¼ Tsp.
Finely chopped curry leaves            1 string
For Decoration
Chopped Coriander leaves                2 Tbsp.
Grated coconut                                2 Tbsp. 

Method:
  • Wash  sweet potatoes .Cut into chunks and pressure cook for 1 whistle. Remove from the pressure cooker and remove the skin.
  • Mash them and keep aside.
  • Heat the oil in a frying pan, add mustard seeds, when the mustard begins to crackle add the other all seasonings and fry dhal till light brown.
  • Now add the chopped green chilies, grated ginger, mashed sweet potato and salt.
  • Let it cook for a minute in low heat. Now add lemon juice and grated coconut and mix it well.
  • Garnish with coriander leaves.
  • Serve hot with steam rice and Kuzhambhus.




Jun 13, 2014

Inji Saathuamuthu/ Ginger Rasam

Ginger has been used as a natural remedy for many ailments for centuries. Now, science is catching up and researchers around the world are finding that ginger works wonders in the treatment of everything from cancer to migraines.
The Journal of Pharmacology and Experimental Therapeutics found that ginger supplementation may be beneficial for diabetics because it can control elevated blood sugar. When blood sugar elevates, digestive function is also affected, and ginger can balance out the digestive system. You want to more about ginger benefits go here http://www.healthdiaries.com/eatthis/10-health-benefits-of-ginger.html

Rasam/Saathuamuthu is traditional South Indian preparation, served as a second course with hot rice. Last week I had a cold and stomach flu, so I prepared this ginger rasam.  This Inji Rasam has an excellent spicy and tangy taste. Though ginger is the main ingredient in this rasam, its flavor is not overpowering.  Prepared from fresh ginger gives an strong aroma and fragrance while making the rasam

For those who love the flavor of ginger, it is a pure bliss to eat this rasam. Great for digestion & cold.

Ingredients
 Finely chopped Tomato                 1/2 cup
Tamarind                                       a small lemon size          
Turmeric Powder                            ¼ tsp.
Asafetida                                      ½ tsp.
Jaggery                                        ½ tsp.(optional)
Salt                                             to taste.
For Paste Coarsely  
Ghee                                          1 tsp.
Tovar dal                                    1 tsp.
Channa dal                                 1 tsp.
Black Pepper                               1 tsp.
Cumin seeds                               ½ tsp.
Red chilies                                   3 no.
Finely chopped fresh ginger           3 tbsp.
Curry leaves                                few
For Tempering
Ghee                                          1 tbsp.
Mustard seeds                             ½ tsp.
Black pepper                                ½ tsp.
Cumin seed                                  ¼ tsp.
Asafetida                                    a pinch.

For decoration
Chopped coriander leaves

Method
  •  Soak the tamarind in hot water for 10 minutes and extract about 500 ml of tamarind juice. Add turmeric powder, chopped tomato and salt in it. Boil it .
  • Fry the masala ingredients in ghee (except cumin seeds) and grind into coarsely paste with cumin seeds.
  • Add the grounded rasam paste into the tamarind water and let it boil for simmer for ten minutes.
  • Remove from the fire.
  • Now heat oil in a kadai and add mustard seeds to it. Once it splutters add all other tempering and fry for few seconds.
  • Pour over to the Saathuamuthu. Garnish with coriander leaves.
  • Serve hot with Rice, pappad and Chips.



Jun 1, 2014

Methi Chapatti/ Indian Bread with Fenugreek Leaves





Chapatti is the very best healthiest food... Making rotis is indeed an art, but certain ideas could make it better and healthy chapattis. Fenugreek leaves are known as Methi in India and this simple flatbread made using Fenugreek leaves is simple, nutritious and hearty. Fenugreek leaves is huge source in Iron and Vitamin K.
  
Health Benefits of Fenugreek Leaves
  • ·               Traditional healers recommend that people suffering from digestive problems eat Methi leaves.
  • ·               It also helps you lose weight and reduces dullness, dizziness and drowsiness.
  • ·               In general, it is considered as good appetizer.
  • ·               Methi leaves are considered very effective in combative diabetes.
  • ·               It is regarded highly beneficial in the treatment of flatulence, indigestion and sluggish liver.
  • ·               It heals mouth ulcers. An infusion of the leaves can be used as a gargle.
  • ·               A very good food for blood formation for adolescent girls to pregnant mothers. Thus, prevents anemia. Fenugreek leaves are cooling
  • ·               It's a great Tonic food- tone the tissues of the body

Source: Tarladalal

Ingredients:

Multi Flour Atta                            2 cups
Chopped Fenugreek Leaves          1 cup
Salt                                              To Taste
Sugar                                           ½ Tsp.
Ghee /oil                                      1 Tsp.
Water                                          as needed

Method:
  •  Wash the fenugreek leaves. Chop it coarsely with a sharp knife on the chopping board.
  • Boil some water; immerse the leaves in boiling water for 30 seconds and then plunge into cold water. Remove and strain it. Allow it to cool. Blanching helps in minimizing the cooking time for a particular dish and enhances the color and flavor making it more palatable.
  • Take a big bowl, and Coat the base and sides of a utensil with ½ teaspoon of oil.
  • Add wheat flour , chopped fenugreek leaves , sugar and salt.  Mix it well.
  • Pour water little by little and knead this into a soft dough. Knead the dough for 1 minute.
  • You may add extra flour if you feel the dough is too soft or sticky.
  • Keep this aside for 15 min to half an hour.
  • Divide the dough into equal - sized balls and then roll them out into thin chapattis using a rolling pin.
  •  Heat a tawa or pan. Drop rolled-out dough on the tawa, which is well-heated.
  • Sprinkle few drops of oil.  Spread it using a spatula. Wait for few minutes.
  • Flip the half-cooked chapatti, when the color changes or a few bubbles appear on the top surface.
  • Sprinkle few drops of oil. Slightly press the chapatti with a wooden chapatti press.
  • Cook until both sides have golden brown spots. Remove from the tawa.
  • Follow the same procedure for the rest of the balls.
  • Now Methi Chappatti is ready to serve.
  • Serve with any Masala curries Dhals.

Note: This is very good food item for Diabetics and Ulcer patients.

My other Fenugreek Leaves Recipe:   Methi Thepla Roti



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