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

Dec 1, 2019

How to make Kerala Style Cabbage Thoran/ Cabbage Stir Fry

Thoran basically means any dry vegetable dish - Today I’m sharing classic Kerala style cabbage Thoran. Cabbage stir fry with coconut which is very to easy to make and delicious healthy dish. Here is a simple Thoran that goes well with rice.

 Cuisine :          Kerala Style
 Time:               10 minutes  
 Cooking Time:   15 minutes  
 Serves:             4 nos.


Finely Shredded Cabbage   3 cups
Turmeric Powder               ½ Teaspoon
Salt                                 To be taste

For Tempering:

Coconut oil                       2 Tablespoon
Mustard seeds                  ½ Teaspoon
Cumin Seeds                    ½ Teaspoon
Dried red chili                   2 Nos
Curry Leaves                    2 Springs

To Grind to a Coarse Paste

Grated Coconut                 1 cup
Green Chilies                    3- 4 nos.
Cumin Seeds                    ½ Teaspoon
Grated Ginger                   1 Tablespoon
Turmeric Powder               ¼ Teaspoon.
Asafetida Powder               ½ Teaspoon


  • Using your hands mix grated coconut with turmeric powder, cumin seeds, ginger and Asafetida powder, everything together coarsely in blender. Keep aside.
  •  Heat oil in a deep bottomed pan. Season it with red chilli, mustard seeds and cumin seeds,. When the mustard seeds splutter, add curry leaves.

  • Now add the coconut mixture ,fry it in a very low flame for 2 minutes.

  • Now add the shredded cabbage  , turmeric powder and salt. Mix everything together.
  • Cover the pan and cook on low heat, stirring occasionally. After 5 minutes remove the lid and stir fry for another 4-5 minutes, so that the cabbage is crunchy and not soggy.
  • Serve hot with rice.

  • Use fresh cabbage and shred the cabbage uniformly.
  • Use fresh coconut to prepare the paste.
  • Do not add water while cooking cabbage; it will turn soggy..

Cabbage Stir Fry
Cabbage Thoran
My other Cabbage Thoran Recipe 
 Cabbage Thovaran

Dec 16, 2018


This vegetable pasta Uppuma can be done very easily and quickly. It's just like regular Uppuma, where rava is substituted by pasta.  This is good for diabetics. It has good carb with fibre.

Pasta with Vegetables
 Frozen Rotini with vegetables       1 packet
Curry leaves                                 few
Oil                                              1 tsp.
Mustard seeds                              ½ tsp.
Chopped Green Chilies                   1 tbsp.
Hing                                            ¼ tsp.
Salt                                             to taste


  • Microwave the frozen pasta & vegetables for 6 minutes.
  • Heat the oil in a pan. Season with mustard seeds, green chilies ,Hing and curry leaves.
  • Add the cooked pasta and vegetables. Add salt and mix well.
  • Keep for a while and remove from the fire.
  • Transfer into serving plate.
  • Enjoy the Pasta Uppuma.

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


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                                                 


  • 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  

  • 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.


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


  • 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.

  • 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.


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.

  • 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


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.


  • 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.

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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.


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.


  • 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


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.

  • 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.

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. 

  • 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.