A Diabetic’s Guide to Delicious Dining: Healthy Indian Recipes
Kiss desserts goodbye…skip rice…avoid fried food…cut out colas – we’ve all heard the diabetic diet drill. While diabetes may seem to spell doom in the food department, here are some great diabetic friendly Indian recipes that will not only keep your condition in check, but will also ensure your taste buds do the tango!
A healthy breakfast that sets the tone for the rest of the day is essential for diabetics. The trick with breakfast is to ensure that you’ve had something fiber rich so you feel full for longer without spiking your insulin levels after having fasted all night.
Oats and Rava Uttapam
- ½ cup Quaker Oats ground to a powder
- ½ cup rava
- 1 cup curd (the more sour, the better)
- ½ tsp jeera (optional)
- Salt to taste
- 1 chopped tomato
- 1 finely chopped onion (small)
- 1-2 finely sliced green chillies
- Coriander leaves (to taste)
- Water (as needed)
- Olive oil for making uthappams
Mix all the ingredients except in oil into a batter and keep aside for 25-30 minutes.
Heat a teaspoon of oil in a nonstick pan.
Add a large ladle full of batter and cook on medium to low flame. Cover with a lid if required.
Flip over when the edges start releasing themselves and the colour of the uttapam is golden. Cook the other side until brown spots appear. Add a bit of oil if necessary.
Serve hot with green chutney.
Repeat with the remaining batter.
Omelettes are a great breakfast option for diabetics that are nutritious, filling and yet low on calories.
- 2 egg whites
- 1 onion, finely chopped
- 1 tomato, finely chopped
- 1-2 green chillies, finely sliced
- Coriander, to taste
- 1 tbsp. skimmed milk
- 1 tbsp. olive oil
- Salt and pepper to taste
In a bowl, whisk together the egg whites, milk, salt and pepper.
Add the chopped veggies and beat again.
Heat oil on a tawa and pour in the mix.
Let the eggs cook to desired colour and flip or fold over.
Enjoy hot, and remember to skip the side of bread!
No Butter, Butter Chicken
Cutting down on the amount of saturated fat and trans fat you eat is of utmost importance as a diabetic, so make sure you skip those red meats and opt for chicken or fish with a side of veggies and whole grains.
- 400 gm chicken breast cubed
- 4 large onions, finely sliced
- 2-3 cinnamon sticks
- 4 cloves
- 2 bay leaves
- 1 tbsp garlic paste
- 2 pieces cardamom
- 5-6 large red tomatoes
- 1/4 cup yogurt/curd
- 1/2 tsp red chilli or to taste
- 1/2 tsp coriander powder
- /4 tsp haldi powder
- 3-4 green chillies (de-seeded)
- Fresh coriander for garnish
- 2 tsp olive oil
- Salt to taste
Add 2 tsp of olive oil to a nonstick pan.
Now add the sliced onion, cinnamon, bay leaves, cardamom, garlic paste. Saute until the onion starts browning.
Turn the gas off and let the onion and spices cool. Once they have cooled down, blend them with chopped tomatoes and curd till you have a smooth paste.
Take the pan you used earlier and saute the chicken pieces in the oil that was left over from the onion.
After the chicken is almost done, add the onion, tomato/curd paste with chicken and cook.
Add salt to taste, red chilli, coriander powder, haldi, green chillies.
Finally let chicken cook until the separates and is seen floating on the top.
The color of the tomatoes should have also changed to a nice red by now.
Garnish with coriander before serving with hot whole wheat chapatis.
An excellent dish, packed with fiber and chromium that help keep diabetes in control.
- 1½ cups whole wheat flour
- ½ cup soya flour
- ½ cup jowar flour
- ½ cup bajra flour
- 1 cup gram flour (Besan)
- 1 teaspoon ajwain
- 1 pinch turmeric powder
- ½ cup fenugreek leaves ,finely chopped
- Red chilli powder to taste
- Salt to taste
- Water for kneading
- Wheat flour for rolling
- MethodMix all the ingredients in a bowl and kneed well.
Roll out like regular rotis and cook on a tawa. These rotis go well with veggies or can be had plain with a bowl of low fat yogurt.
Who says diabetics can’t have desserts?!
- 3 cups low fat milk
- 1 cup grated apples (keep the skin on)
- ¼ tsp cardamom powder
- a large pinch of cinnamon
- 1 tsp sugar substitute such as stevia
Bring the milk to boil in a saucepan, stirring it from time to time until it begins to thicken, all the while ensuring that the bottom doesn’t burn.
Next add the grated apple and continue cooking on low heat.
Add in the cardamom and cinnamon powders and cook for another few minutes until your desired consistency has been achieved.
Next add the sugar substitute and mix well.
Turn of flame and keep aside to cool. Once the rabadi is at room temperature, refrigerate.What are your favourite diabetic friendly recipes?