Diabetes Information

Diet Recipes

Diet & Nutrition

Tomato Dosa

A delicious snack that tastes best with curd.

Makes 10-12 dosa

Preparation time: 60 minutes

Cooking time: 20 minutes

Ingredients

2 cups broken wheat
½ cup moong dal
1 cup chopped tomato
1tsp ginger finely chpped
1tsp chilli finely chopped
1 cup onions finely chopped
Salt to taste
1 ½ tbsp oil
Coriander leaves and chopped onions for garnish

How to make

Soak broken wheat and moong dal in water separately for 40 minutes to one hour. Drain water.

Grind broken wheat, moong dal, ginger, greenchilli, tomato, onion and salt to a smooth batter using sufficient water.

In a non stick pan make dosas of 6” diameter using minimum oil.

Garnish with onion and coriander leaves.

Serve hot with curd or vegetable chutney.

For 1 serving (3 Dosas):

Calories	Carbohydrate	Protein	Fat
319 Kcal	53.5 gm	10.5gm	6.8 gm

Soya Palak Pulav

A green recipe with North Indian flavour.

Serves 4

Preparation time:40 minutes

Cooking time:10 minutes

Ingredients

2 bunches cleaned and blanched palak leaves
2 cups cooked basmati rice
1 cup of finely chopped onions
½ cup of finely chopped tomatoes
½ cup of soya nuggets soaked in hot water and drained
10-15 cloves garlic finely chopped
1 tsp jeera seeds
1 tsp ginger paste
1 tsp green chilli paste
Salt to taste
1 tsp oil

How to make

Make puree out of blanched palak leaves in a blender.

Heat oil in a vessel. Add jeera seeds to it. When it crackles add garlic and onion and sauté till there is no raw flavour of onion and garlic.

Mix in tomatoes, soya nuggets, ginger and chilli paste. Saute for 5-7 minutes.

Mix in palak puree and cook for another 5 minutes.

Add cooked rice and mix well. Cook on low flame for 2-3 minutes.

Serve hot with curds.

For 1 serving (1 Bowl):

Calories	Carbohydrate	Protein	Fat
131 kcal	16.6 gm	7.1gm	4 gm

Special Obbattu

Lip smacking sweet with sugar substitute and minimum ghee.

Makes 8-10 obbattu

Preparation time: 2 hours

Cooking time:20 minutes

Ingredients

For the dough
2 cups wheat flour
5-6 tbsp skimmed milk

For the filling

1 cup channa dal
¼ cup tur dal
¼ cup moong dal
3-4 tsp sugar substitute powder

Other ingredients

Wheat flour for rolling obbattu
1-2 tsp ghee for cooking serving

How to make

To prepare filling

Soak channa, moong and tur dal in water for 1 hour.
Drain the dal. Add approximately ½ cup of water and pressure cook for 3 whistles in the pressure cooker.
Mash the cooked dal slightly. Add sugar substitute and mix well. Cool the mixture.

For the dough

Mix wheat flour with milk and make a semi-hard dough. Keep aside.

To make obbattu

Role out one portion of the obbattu dough into 3” diameter circle using wheat flour.
Place one portion of the filling in the centre of the circle
Fold the circle from the sides towards the centre and seal the stuffing tightly.
Roll out the stuffed obbattu into a circle of 3” diameter once again using wheat flour.
Use a non-stick pan to cook obbattu on both sides with minimum ghee.
Make the remaining dough and filling in the same way as above.

For 1 serving (1 Obbattu):

Calories	Carbohydrate	Protein	Fat
205 Kcal	34 gm	9 gm	3 gm

Jamun Fruit Ice Cream

Jamun is known for its beneficial effects in diabetes. Enjoy this recipe made out of this seasonal fruit.

Serves 4

Preparation time:15 minutes

Cooking time:15 min

Cooking time: 8 hours

Ingredients

600ml litre low fat milk
2 ½ tbsp cornflour
1 cup deseeded and chopped jamun fruits
3-4 tsp sugar substitute (sucralose based sweetener)

How to make

Boil 500ml milk in a heavy base pan.
In the remaining 100 ml cold milk mix in corn flour and set aside.
When the milk comes to a boil mix in cornflour and stir to thicken milk.Keep stirring till the mixture coats the back of a spoon.
Cool this mixture completely. Add to this jamun fruits and sugar substitute and mix well.
Set this mixture in a air tight container in the freezer for 4-5 hours.
Liquidise this mixture in a blender till it is smooth and pour back into container.
Freeze till ice cream is set.

Enjoy this treat with your family and friends.

For 1 serving (1 cup):

Calories	Carbohydrate	Protein	Fat
65.4 Kcal	10 gm	4.7gm	0.4 gm

Methi Roti (renal diabetic recipe)

Methi is a very healthy green leafy vegetable known for its unusual taste and flavour.Methi rotis are most liked out of many other methi recipes as it is colourful and attractive.

Makes 6-8 rotis

Preparation time:45 minutes

Cooking time:20 minutes

Ingredients

1 cup of methi leaves cleaned and chopped
½ tsp ginger finely chopped
½ tsp garlic finely chopped
½ tsp green chilli finely chopped
½ tsp jeera seeds
½ cup finely chopped onion
¼ tsp turmeric powder
2 cups wheat flour
1 tbsp oil

How to make

Soak all ingredients except wheat flour and turmeric powder in water for half hour and drain water.
Blend the soaked ingredients in mixer till it forms a smooth paste.
Mix this paste with wheat flour to make stiff dough using ½ cup water. Set aside for 30 minutes.
Take one portion of the dough and roll into a roti of 5” diameter using little wheat flour.
Cook on tava on both sides using oil.
Repeat the same procedure for making remaining rotis.
Serve hot with curds.

Tip: Can grind same ingredients in the recipe. Mix with 2 cups of cooked basmati rice and cook for 10 minutes to make methi pulao.

For 1 serving (2 rotis):

Calories	Carbohydrate	Protein	Fat
256.8 Kcal	44.5 gm	8.4gm	5 gm

Pineapple Rasam (renal diabetic recipe)

Hot fruity rasam for the rainy days.

Serves 4

Preparation time:15 minutes

Cooking time:15 minutes

Ingredients

For simmering:

1 cup chopped pineapple
2 tsp tomato puree (leached tomatoes)
½ tsp jeera powder
½ tsp coriander powder
¼ tsp pepper powder
¼ tsp turmeric powder

For tempering:

1 tsp oil
½ tsp mustard seeds
½ tsp curry leaves for garnish

How to make

Mix in all ingredients for simmering and cook for 15 minutes till raw smell of tomato disappears.

Temper with mustards seeds in oil.

Add curry leaves for garnish and serve hot as an appetizer or with rice.

For 1 serving (1 bowl):

Calories	Carbohydrate	Protein	Fat
25 Kcal	3 gm	0.15gm	1.2 gm

Ragi Vermicelli Idlis

An unusual yet tasty recipe for everyone at home.
Serves 4
Preparation time:10 minutes
Fermenting time:40 minutes
Cooking time: 20 minutes

Ingredients

1 cup ragi vermicelli (sevai)
¾ cup bansi rava
1 cup curds
2 tsp fruit salt (eno)
1 tbsp oil
Salt to taste

For tempering

1 tsp mustard seeds
1 tsp urad dal
2-3 green chilli finely chopped
5-6 curry leaves
One pinch asafoetida (hing)
1 tsp oil

How to make

Roast ragi vermicelli and rava separately in a vessel using little oil. Set aside to cool.
Mix together ragi vermicelli, rava, curds, salt and 2 cups of water and ferment for atleast 40 minutes.
For preparing tempering, heat oil in a pan. Add to it mustard seeds, udid dal, green chillies, curry leaves and hing. Wait till mustards crackle. Temper on the idli batter and mix well.
Mix in fruit salt. Immediately pour into greased idli plates and steam for 10-15 minutes.
Serve hot with tomato chutney or any other vegetable chutney of your choice.

For 1 serving ( 3 Idlis):

Calories	Carbohydrate	Protein	Fat
237 Kcal	41 gm	5.7gm	5.5 gm

Note: Ragi is also a very rich source of calcium.

Indigo Salad

A healthy and colourful salad rich in vitamins and minerals.

Serves 4

Preparation time:10 minutes

Cooking time:10 minutes

Ingredients

1 cup shredded red cabbage
½ cup shredded lettuce
¼ cup sliced onions
¼ cup sliced tomato
½ cup fresh low fat paneer
2 slices whole wheat bread
½ tsp butter
2 garlic cloves crushed

For the dressing

Juice of 1-2 lemons
Salt and pepper to taste

How to make

Mix in butter with crushed garlic cloves and apply on bread.
Toast bread on a non stick pan till golden brown. Cut the bread into cubes and set aside.
In a bowl mix red cabbage, lettuce, onions, tomatoes and paneer.
Add bread cubes.
Mix in lemon juice, salt and pepper.
Serve immediately.

Tip: Can add pineapple cubes to this salad for extra special flavour and colour.
For 1 serving( 1 bowl) :

Calories	Carbohydrate	Protein	Fat
109 Kcal	17.3 gm	7.2gm	0.8 gm