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

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



May 23, 2014

Pavakkai Puli Kuzhambhu/Tangy Bitter Gourd Coconut Curry



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.

Pavakkai Puli Kuzhambhu is very famous in Tamilnadu. This delicious sauce in Pavakkai curry is made with coconut and masala powders. If you get a tender and fresh Pavakkai, try making this southern Indian specialty.

Ingredients
 Tender Big Bitter gourd              1 No.
Tamarind Juice                              2 cups.
Big Tomato                                     1 No.
Curry Leaves                                   1 tbsp.
Jaggery powder                              1 Tbsp.
Salt                                                 To Taste.
For Grinding
Sāmbhar Powder                          1 Tbsp.
Red chili powder                           1Tsp.
Turmeric powder                          ¼ Tsp.
Asafetida powder                          ½ Tsp.
Grated Ginger                               1 Tbsp.
 Grated Coconut                            ¼ cup
For Tadka
Sesame oil                                     1 Tbsp.
Mustard seeds                              1 Tsp.
Fenugreek seeds                          ¼ Tsp.
Red chilies                                       2 no.
Curry leaves                                   few

Method: 
  • Wash and cut the Pavakkai into round sizes and keep side.
  • Chop the tomatoes into small cubes.
  • Grind the ingredients that are listed under "to grind" table into smooth paste by adding little water. Keep this aside.
  • Heat the oil in a kadai, seasons the all tadkas. Now add the chopped Pavakkai and salt and fry for 8 minutes.
  • Now add the chopped tomatoes and 1 cup of water and & cook they turn slightly mushy.
  • Heat the tamarind water with jaggery for 5 minutes.
  • Add the tamarind juice & bring it to boil. When it starts boiling, add the ground paste & boil them in medium flame, till the gravy reaches the kuzhambhu consistency.
  • Serve hot with Rice and vegetables.





May 17, 2014

Brown Lentil fry/Masoor ki Daal



Lentils are a healthy and versatile food. Lentils also are a good source of dietary fiber, iron, fol ate, vitamin B1, and minerals. They are nutritious too. Rich in antioxidants, selenium, and B vitamins, all of which boost the immune system. They are also packed with protein, high in iron and very high in fiber, which is good for your digestive and heart health.

Health Benefits of Brown Lentils
*    Stabilize Blood Sugar
*    Increase Energy
*    Weight Loss
*    Full of Iron
*    Protein Packed
*    Lower Cholesterol


This fry is creamy, rich, and smoothy. This is very perfect accompaniment for rice or chapatti.

Ingredients
Brown Lentils (Masoor Dhal)           1 cup
Finely chopped Tomato                  ½ cup
Split Green Chilies                        2 nos.
Finely chopped Ginger                   2 tbsp.
 Finely chopped Jalapeno               1 no.
Turmeric Powder                           ¼ tsp.
Salt                                            to taste
For the Tempering:
Butter                                         1 tsp.
Cumin seeds                                ½ tsp.
Fennel seeds                                1 tsp. (optional)
For Garnish
Chopped coriander

Method                  
  • Wash the dal; add ginger, turmeric, salt and 3 cups of water and pressure cook till the dhal are tender.
  • Heat the Butter, in a pan add cumin & fennel seeds.
  • When the seeds crackle, add chopped tomatoes, green chilies and Jalapeno. Sauté for 3 to 4 minutes.
  • Now add the cooked Daal & salt in it and let it boil for few more minutes in simmer.
  • Serve hot garnished with the chopped coriander .



Jan 31, 2014

Tulasi Kashayam/ Holy Basil Tea

Tulasi Kashayam/ Holy Basil Tea

In India, the Tulasi herb has been widely known for its health-promoting properties -- for body, mind, and spirit for over 5000 years. The 'Tulasi' plant or Indian basil is an important symbol in the Hindu religious tradition.
Dark or Shyama Tulasi and light or Rama Tulasi are the two main varieties of basil, the former possessing greater medicinal value. Of the many varieties, the Krishna or Shyama Tulasi is commonly used for worship.

Tualsi/Holy Basil
Many of the potential health advantages
 Tulasi can provide you, by:
  • Helping support your respiratory system
  • Delivering you antioxidant protection against free radicals
  • Providing you with a calming effect and stress relief
  • Helping support your immune system
  • Boosting your digestive system health
  • Helping you maintains blood sugar levels already in the normal range
Tulasi Kashayam is an instant preparation made out of herbs. It can use for acute running nose, cold and cough on an instant basis.

Ingredients:
 Fresh Tulasi leaves                                     2 hand full (separate the stem)
Omam Powder  (Ajwain powder)                    1 tsp.
Palm sugar candy   (Panam Kalkandu)             6 pieces
Water                                                        ½ liter

 Method:
  • Take ½ liter of water in a sauce pan and bring it to boil.
  • Add Tulasi leaves, Ajwain (Omam) powder and sugar candy pieces into it.
  • Boil it well for ½ hour in low flame.
  • Let it reduce to half the quantity.
  • Now Tulasi decoction is ready.
  • Strain through a tea filter and drink warm.
  • This is a best home remedy for acute cold , cough, and headache.
  • Relieves you from congestion and soothes your throat.
  • It should be warmed and taken at least two times a day.
Note: You can use jaggery or Karuppatti also.






Jan 23, 2014

Nine Lentils Dosa/Nava Dhania Dosai

Mixed lentils dosa is a quick and easy dish which is rich in proteins. Enjoy the simple healthy dosa recipe from my Madappalli. Here you go

Ingredients

Green gram (Pachai Payaru)            3 tbsp.
Black dal    (Urdh dal)                    3 tbsp.
Chickpea (Garbanzo)                      3 tbsp.
Toovar dal                                    3 tbsp.
Soya beans                                   3 tbsp.
Split Green peas                            3 tbsp.
White corns                                  2 tbsp.
Horse Gram                                    2 tbsp.
Raw Rice                                      ¼ cup
Brown Rice                                   ¼ cup
Green chilies                                 3 no.
Red chilies                                    5 no.
Grated ginger                                2 tbsp.
Curry leaves                                  few                   
Coconut                                       2 tbsp.
Asafetida                                     1 tsp.
Salt                                             to taste.
Oil                                               for dosa.


Method
  •  Wash and soak all lentils and rice together for overnight.
  •  Next day, drain it and grind it with ginger, red chilies, curry leaves, green chilies, Asafetida, coconut and salt together. Grind it slightly coarsely.
  • Heat the griddle and pour 2 ladle of batter and spread in a circular motion.
  • Drizzle a teaspoon of oil on the edges of the Dosa and cook both sides till the bottom of the Dosa is golden brown.
  • Transfer it to a serving plate and enjoy it with your favorite Chutney, Sāmbhar, and Milaghaipodi.



Dec 11, 2013

Oats and green gram dal Dosa (Without Rice)





Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.  You want to know more about Eating Oats benefits see here http://www.eatmoreoats.com/health.html




Description
Also called Irish or Scotch oats, these are cut, not rolled. They look like chopped up rice, take the longest to cook, and have a slightly chewy consistency.
Sometimes called rolled oats, these look like flat little ovals. When processing these oats, the kernels are steamed first, and then rolled to flatten them. They take longer to cook than quick oats, but are quicker than steel cut oats.
Also called instant oats, these oats are pre-cooked, dried, and then rolled. They cook in a few minutes when added to hot water, and have a mushy texture.

Moong beans (Green gram) have numerous nutritional benefits as other beans such as lime beans, and pinto beans.

Health Benefits are:
Helps weight loss, Lowers cholesterol levels, Promote heart health, Contain anti-cancer properties, . Prevent age related muscular diseases and Provides resistance against infectious diseases.





Oats &Green gram dal Dosa is a great healthy, high fiber option to regular Dosa .Oats dosa is nutritious and is highly beneficial to those with high sugar levels. This is diabetic friendly recipe.

Ingredients:
Moong dal/ split green gram             1 cup
Old Fashioned oats/Rolled Oats       1 cup
Green chili                                    4 no.
 Grated Ginger                              2 tbsp.
Chopped curry leaves                     few.
Asafetida                                    ½ tsp.
Salt                                           to taste.
Oil                                            as required.
                                                                                                             

Method:
  • Wash and soak the green gram dhal in hot water for 5 hours. Drain excess water. Keep aside.
  • Wash and soak the oats for  30 minutes.
  • Grind it to a smooth paste along with green gram, green chilies, asafetida, ginger, curry leaves and salt.
  • The consistency of a batter should be neither thick nor very thin; it should be like a idli batter.
  • Heat the dosa pan, pour the batter and spread it from the center. Pour a tsp. of oil over the edges.
  • When one side is cooked well, flip over to the other side. If necessary, add little oil over the edges, and remove when it is fully cooked.
  • Serve with coconut chutney and Sāmbhar.

Tips:
  • If you like spicier dosa, add   more Green chilies.
  • For more flavor, cut some carrot, coriander, mint leaves and mix with batter. Then make dosa as said above. It will give a different taste.



Nov 15, 2013

Quinoa Bisi Bela Bath

Quinoa is a fantastic grain—high in protein, gluten-free, and a great source of fiber. Quinoa has become very popular these days due to its health benefits. Originating in South America, its popularity has steadily grown and competes for super grain supremacy with its Mediterranean neighbor, couscous.

Some benefits of Quinoa:
1) Inexpensive
2) Tasty
3) Easy to Prepare
4) Filling
5) Quinoa has a long list of nutritional benefits are:
Rich in proteins, iron, calcium and potassium, copper, and potassium, it helps prevent type2 diabetes, childhood asthma, heart diseases, gallstones and migraines.

I am a huge fan of quinoa. Because of its health benefits, I was determined to make it a regular in my kitchen as well.  I already posted the quinoa Uppuma(click the link) in my blog.  Now here is the simple, wholesome recipe loaded with veggies and proteins.

Learn how to make/prepare  one pot dish, Quinoa Bisi Bele Bath by following this recipe.

Ingredients
Quinoa                                   3/4 cup
Masoor dal                              ¼ cup
Chenna dal                              ¼ cup
Tovar dal                                1 tbsp.
Turmeric Powder                       ¼ tsp.
Bisi Bela Bath Powder               3 tbsp.
Tamarind                                a small lemon size
Ghee                                      1 tbsp.
Curry leaves                             few
Coriander leaves                       for decoration
Water                                      4 to 5 cups
 Salt                                         to taste
Vegetables
Grated ginger                           1 tbsp                                                
Chopped French beans               3 tbsp.
 Chopped Carrot-                       ¼ cup
Green peas                               ¼ cup
Chopped Potato                         2 no.
Chopped Capsicum                   1/4 cup
Curry leaves                               2 stem
Green chilies                              2no
Seasoning:
Oil/ghee                                        1 tsp
Mustard seeds                              1/4tsp.
Red chilies                                     2 no.
Hing                                             ¼ tsp
Dry desiccated coconut                    1 tbsp.
Curry leaves                                  1 stem

 Method:
  • Wash and soak the quinoa In water for 30 minutes. After 30 minutes, drain the water and keep aside.
  • Soak tamarind in water and extract juice. Keep aside.
  • Heat the ghee in kadai; fry the ginger, all chopped vegetables for a minute.
  • Now add the Bisi Bela Bath powder, quinoa and sauté for a minute.
  • Now take a pressure cooker, add quinoa mixture, all dhals, curry leaves, turmeric powder, tamarind extract, salt and water. Pressure cooks it for two whistles.
  • Take out the quinoa mixture and mix it well.
  • Now heat the ghee in a kadai,  add  all seasonings. Let it pop the mustard seeds
  • Now add the quinoa bela bath and mix it well.
  • Decorate with coriander leaves.
  • Serve hot with Zucchini Pachadi.




Jul 30, 2013

Green Fusion Smoothie

This smoothie is very healthy one. This smoothie gives you full serving of fruit and an excellent source of vitamins C, A, K, B1, B6, D& E. This quick and easy smoothie recipe is a filling breakfast or satisfying snack. So get out your blender and enjoy a healthy fruit smoothie today.

Ingredients:

Chopped Green apple                          ¼ cup
Chopped Mango                                  ¼ cup
Chopped pine apple                            ¼ cup
Chopped kiwi                                      ¼ c up
Chopped banana                                 ½ cup
Chopped broccoli                                   2 no.
Chopped carrot                                     ¼ cup
Spinach                                                 ¼ cup
Soy milk                                               ½ cup  
Flax seed                                              1tbsp

Method:                     

  • Combine all the ingredients into your blender.
  • Blend until contents are smooth and creamy.
  • Pour into glass and serve immediately.

May 10, 2013

Methi Thepla Roti

Methi Theplas is a very good type of Indian bread which keeps good for a week and especially a healthy travel food. Methi Theplas is one of my favorite Gujarat dishes .It is very easy to cook and nice to eat. This theplas are very good for Diabetic patients.
Ingredients:
Wheat Flour                                     1 cup
 Crushed Green Chillies                      2 no.
Chopped freshly fenugreek leaves        ½  cup
Red chili powder                                1 tsp.
Turmeric powder                                1/4tsp.
Ginger paste                                     1 tsp.
Ajwain                                              ½ tsp.
Jeera powder                                      1/2 tsp.
Hing                                                   2 pinches
Ghee                                                 1 tsp
Curd                                                  1 tsp.
Salt                                                   to taste.
Oil                                                   as needed                                                                          

Method:
  • Remove the fenugreek leaves from the stem and wash thoroughly. Chop the leaves coarsely.
  • Take a wide plate or vessel, put wheat flour.
  • Mix all the ingredients and fenugreek leaves in it.
  • Add a teaspoon of oil and knead it. Keep aside for 30 minutes.
  • Then make even size small balls of the dough. Roll out into disc shape of 5” diameter.
  • Heat the griddle (tawa) on a medium flame. When hot, pour some ghee or oil and roast the Rotis on both sides ,till they are well-cooked.
  • Keep adding ghee/oil at regular intervals till the Methi Roti is golden brown in color.
  • Serve them hot with chutney or curd.


Apr 5, 2013

Quinoa Uppuma



Quinoa is a fantastic grain—high in protein, gluten-free, and a great source of fiber. Quinoa has become very popular these days due to its health benefits. Originating in South America, its popularity has steadily grown and competes for super grain supremacy with its Mediterranean neighbor, couscous. I am a huge fan of quinoa.


Rich in proteins, iron, calcium and potassium, copper, and potassium, it helps prevent type2 diabetes, childhood asthma, heart diseases, gallstones and migraines.


Many foodies have already posted different varieties of quinoa uppuma. Here is my version of quinoa uppuma that I usually prepare at home.


Ingredients:


Quinoa –                                  1 cup
Carrot diced -                            ¼ cup
Potato diced                             2 no
Green Peas                              ½ cup
Bell pepper diced                     1/2no
Ginger chopped                       2 tsp
Lime Juice –                           1 tsp
Chopped Coriander leaves –     1 tbsp
Ghee                                     1 tbsp
Green chili (halved)                 4 no
Salt                                      to taste
Water                                  1 ½ cup


For Seasoning:


Oil                                      2 – 3 tsp 
Curry leaves                         2 stems
Black mustard seeds             1 tsp
Urad dal                               2 tsp
Cashews -                               4 to 5


Method:
  • Roast the quinoa for few minutes. Soak for 10 minutes. Soaking quinoa for some time before cooking will help it cook evenly. You can even soak it for 5 minutes in hot water, if you lack time. After 10 minutes, drain the water and keep it aside.
  • In a pan heat oil and add all seasonings. Let it splutter and then add ginger and all other vegetables. Saute well. Sprinkle a little bit of water on the vegetables. Cover it with a lid and let it cook until the vegetables are half cooked.
  • Add 2 glasses on water add salt according to taste. Let water come to full boil then add quinoa and stir well.
  • Bring it to a boil, lower the flame cover it with lid and let it cook for few more minutes.
  •  Let is cool for 5-10 minutes this will make quinoa fluff up
  •  Sprinkle lemon juice and serve hot.
  •  Finally add ghee and mix it well. Serve hot with Chutney, Pickle, Sāmbhar,Tomato Pachadi, sugar or yogurt.
Cooking Tips


•The seed of quinoa has a coating of saponin that imparts it a bitter taste and is quite toxic. It needs to be soaked for minimum 15 minutes and rinsed under cold running water, to guarantee pleasant and delicate flavor.


•The grain can also be prepared in the same way as boiled rice. Boil 2 cups of water to prepare 1 cup of quinoa and cook it for 15 minutes. Keep it aside to let it absorb water. The size of the seed will increase significantly, with a tender and springy texture










CURD RICE/DADDOJANAM

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