Healthy diet is the answer to all your diabetes worries. But by healthy I don’t mean tasteless, bland and boring food. I mean delicious healthy and wholesome food that you can prepare using the diabetes friendly ingredients. Scientifically these ingredients are known as the low GI foods, or foods that do not break down sugar instantly but release them slowly all throughout the day.
Here are some recipes for you to enjoy without having any doubts.
Jowar Upma Recipe
Healthy whole grain upma with mixed vegetables. Broken jowar or the jowar rava is available in the super markets and can be used to make upma, pulao or porridge. The recipe i am sharing here uses whole jowar to make upma. Using whole grains has many benefits over the processed rava like hygiene, more nutrition, free from additives.
Most kinds of rava /semolina sold contain additives or are treated with certain kinds of gases to prevent infestations and extend the shelf life. About 60 to 80 % of the nutrients are lost with in 3 to 5 days of grinding the grains to flour. So consuming whole grains may be a better choice.
I have grown up eating jowar roti almost daily since ragi and jowar are staple grains in our region. Making jowar roti regularly is not possible for me now since we are not accessible to fresh flour or a flour mill. So i try to include them whole. This jowar upma is another one which i make though not very often, for the evening snack and sometimes for lunch.
If you are trying to include jowar in your diet for the health benefits it provides, do try this upma. It is very easy, delicious and keeps your energy levels good for hours. It is suitable for those trying to lose weight, diabetics, gestational diabetics and even to kids as it contains a good amount of calcium and magnesium along with copper and iron.
How to make jowar upma – Whole grain upma.
1. Wash jowar several times until water runs clear. You may need to rub them in between your palms. Add fresh water and soak for 8 to 12 hours. If soaking for over 8 hours, change the water after 6 to 8 hours. Soaking breaks the hard to digest fibers and increases the bio availability of nutrients.
2. Drain up the water completely. Add fresh water and turmeric. Pressure cook for 3 whistles. 2 whistles on a medium flame and 1 whistle on a low flame.
3. When the pressure goes off, fluff them up. With the amount of water i mentioned in the recipe card, there was no water left after pressure cooking. If it is left, then continue to cook and evaporate the left over water. Set this aside. Even after thoroughly cooking, they will be chewy but easy for digestion.
4. Heat oil in a pan. Saute cumin and mustard. When they splutter, add urad dal and fry until golden.
5. Add onions, chili and ginger.Saute until the onions turn soft.
6. Add chopped veggies. I used potatoes, beans, peas and capsicum. You can add whatever you like.
7. Cover and cook on a low heat until the veggies are soft cooked. If needed sprinkle little water and cook.
8. Add salt and turmeric. Mix.
9. Add the cooked jowar and coconut. You can skip coconut. But it adds taste and flavor.
10. Saute for 1 to 2 mins. Add lemon juice and coriander leaves.
Serve hot. It can be served alone or with papad or yogurt.
Oats egg omelette
One of the quick and healthy egg recipes for breakfast. For the weekdays Idli sambar, dosa, pesarattu are our most preferred breakfasts at home as they are protein rich and keep us full for long hours. But then they do take a long time to make and has to be planned ahead. As a stand by, I have some quick ideas & recipes for breakfast that can be made in a jiffy without any planning and are healthy as well. This oats omelette is one of them, very similar to the egg omelette. All we need is a good amount of chopped veggies, eggs or egg whites and oat.
How to make oats egg omelette?
1. Wash and chop veggies as needed. I used 2 tbsp onions, 2 tbsp capsicum, 2 tbsp grated carrot, 2 tbsp deseeded and chopped firm tomato. 2 green chilies chopped, cilantro (coriander leaves) chopped finely. You can also use spring onions, cabbage. Set these aside.
2. To a bowl add oat flour, salt, turmeric, pepper powder, any spice powder and oregano if you have. To make oat flour process ¼ cup oats to a fine flour in a mixer or processor. You will get around ¼ cup (heaped) flour.
3. Add 3 tbsp milk to the flour and make a lump free batter. If you follow the ayurvedic food combining rules, then egg and milk do not go well as they are not compatible with each other. So You can use vegan milk, oat milk goes very well for this.
4. Break 2 eggs to the bowl.
5. Beat them all together with a fork until lightly frothy. The mixture must be of a pouring consistency. If your eggs are very small, you may need to add in 1 to 2 tbsp. more milk.
6. Add 1.5 tsp oil to a pan. Heat it.
7. Set the flame to medium. When the pan is hot enough, pour the egg mixture.
8. Mix all the veggies and layer them. Gently press the veggies with a spatula.
9. When the base is firm enough, flip it. Cook until the other side is fully cooked.
10. If you like you can sprinkle pepper powder and chaat masala.
Serve oats egg omelette.
Oats Bisi Bele Bath
A quick, nutritious, wholesome and delicious oats recipe that can be made for lunch or dinner. Bisi bele bath is one of traditional dishes from karnataka which is made of rice, lentils, spice powder and tamarind. It is similar to the tamil sambar sadam or the sambar rice, but is different in flavor due to the addition of marati moggu, cinnamon and cloves.
How to prepare?
1. Wash ¼ cup toor dal few times and pressure cook for 1 whistle if cooking directly. If placing dal in a bowl and then in a large cooker, pressure cook for 3 whistles. While the dal cooks you can dry roast ingredients for sambar powder. Cool completely and powder them. You can also use ready made powder. Soak tamarind in little hot water. Squeeze and extract the juice or paste. Keep this aside.
2. When the pressure goes off, mash toordal completely to very smooth.
3. Add ¾ th to 1 cup water, Bring it to a boil. If using rolled oats use 1 cup water.
4. Add oats. You can use rolled oats or instant oats. If you wish you can roast them first and add. You can also skip roasting. Sambar oats don’t turn sticky since a good amount of sambar or bisibele bath powder is used.
5. When the oats are cooked, add sambar powder. It can also be added later to the cooked veggies after step 10.
6. Add salt, tamarind paste or juice. I prefer to soak tamarind in hot water and then filter the juice. Simmer for 4 minutes to bring out the flavor of sambar powder. If needed add more water to adjust the consistency.
7. If you like you can fry few cashews in hot ghee or oil. Set them aside.
8. Add mustard, cumin, red chili. When they splutter add curry leaves and hing.
9. Add sliced onions or shallots, chopped carrots and capsicum. You can also add few chopped radish, beans, green peas. Fry them for 2 to 3 minutes. Chopped tomato can also be added. If using fry until they turn completely soft.
10. Add water just enough to cook them. Cook until soft. If you have not added sambar powder at step 5, you can add now and simmer for 3 minutes.
11. When they are soft cooked pour this to the sambar oats. Stir and simmer for a while for the veggies and sambar powder to blend well with oats. Add more ghee if desired.
Jowar is the Indian name for sorghum. They are also known as jonnalu in telugu, jola in kannada and cholam in tamil. It is a gluten free grain and loaded with nutrients. It is highly recommended for folks with diabetes, thyroid or for those who are into gluten free diet. Jowar helps to strengthen the bones hence very good for kids too. It also helps to lower the cholesterol and protects heart health.
How to prepare?
- Wash jowar several time until the water runs clear. Soak it for about 6 hours.
- Wash rice and soak separately for 4 hours.
- Also wash dal and methi. Soak them as well separately for 4 hours. Soaking these for longer can make the batter sour quickly with in few hours.
- Drain off the water. Blend dal methi salt with water just as needed until batter is fluffy and bubbly. Do not make the batter very thin or runny. Transfer the batter to a large pot.
- Drain water from rice and jowar. Blend them with water as needed, try to use less water. Since jowar is soaked well, the batter gets done well to smooth.
- Transfer this to the urad dal batter. Mix well . The consistency should be neither very thin or very thick. It must be moderately thick.
- Set aside for 4 to 6 hours. I usually set aside on the table for 8 hours and not in a warm place. You will need to adjust the time since it depends on the climate.
- Add water as needed and bring it to a pouring consistency.
- Grease a tawa lightly if using one that doesn’t have non stick coating. Heat it until hot. Pour the batter and spread it a circular pattern to make a dosa. Cook the dosa on a medium high flame.
- Drizzle little oil towards the edges and flip it. You can make them thin, thick or crispy however you like.
- Serve with chutney.
So until next time, happy eating 🙂
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