Health on a plate
Fond of good food, but can't indulge in it due to diabetes? Nita Mehta gives wholesome recipes for diabetics.india Updated: Jun 30, 2008 16:54 IST
Oat Veggie Utthapam
These thick South Indian pancakes can be prepared without having to wait for the batter to ferment. The sour yogurt and Eno take care of the lightness without fermentation.
1/2 oats (ground in a mixer to a powder)
3/4 cup sour yogurt
1 tsp salt
1/4 tsp hing
1/4 tsp Eno fruit salt
For the topping:
1/2 cup grated paneer
1-2 green chillies, chopped
A few curry leaves, chopped
1 onion, chopped
1 tomato, chopped
4 cup peas, boiled
1/4 cup cabbage, chopped
4 tsp black pepper powder, salt to taste
1. Except Eno, mix all ingredients of the batter together.
2. Add enough water (1/2 cup approx) to the batter to get a thick pouring consistency. Beat well. Keep the batter aside for 1/2 hour. 3. At the time of preparing uthapam, add Eno and mix well.
4. Mix all ingredients of the topping together. Keep aside.
5. Heat a non-stick tawa. Put 1 tbsp of oil on it and then wipe with a potato or onion cut into half.
6. Mix the batter well. Keeping the gas on low flame, pour one karcchi (2 tbsp) of batter on it. Spread the batter a little with the back of the karcchi, keeping it slightly thick. Make three-four rounds.
7. Sprinkle a little topping on each and pour 2 tsp oil on the sides. Press the topping a little with a potato masher or spoon. Keep on low heat for a few seconds. After the edges turn golden and the underside is cooked, turn the side carefully .
8. Remove from tawa after the other side also gets cooked and the onions turn a little brown. Serve hot.
2 cups finely chopped spinach leaves
1/2 cup peas, boiled
1/2 cup crumbled home made paneer
1 tsp finely grated ginger
6 tbsp roasted channa powder (grind roasted channa in a mixer)
3/4 tsp salt
1 tsp channa masala
1/4 tsp amchoor
2 tsp oil
2 tbsp fresh bread crumbs
1. Boil three cups water with 1/2 tsp salt. Add spinach and boil for two-three minutes. Strain and squeeze the spinach.
2. Mix spinach, peas, paneer and ginger in a blender and blend coarsely.
3. Add roasted channa flour, salt, channa masala and amchoor to the ground mixture.
4. Grind one slice of brown bread to get fresh crumbs. Add two tablespoon crumbs to the spinach mixture.
5. Make balls and flatten to form kababs. Grease a non-stick pan with a little oil. Cook the kababs on both sides in the pan till brown. Press lightly while they turn brown on the pan. Serve with pudina chutney.
Methi Amrood Ki Sabzi
1 bunch (500 grams) methi, chopped finely
2 guavas, cut into four pieces, remove seeds and cut into 1/4 inch pieces
1/2 tsp cumin seeds
2 dry red chillies, broken
1 tsp finely chopped ginger
1 large onion, chopped finely
1 tsp coriander powder
1/4 tsp turmeric
1/2 tsp salt to taste
1/2 tsp garam masala
1 tomato, chopped finely
1 tbsp oil
1. Boil four cups water with two tsp salt in a kadhai. Add methi and boil for five to six minutes on low heat till soft. Drain, refresh in cold water and keep aside.
2. Heat oil in a non-stick pan or kadhai. Add cumin, broken red chillies and chopped ginger. Stir and add the onions. Cook till light brow. Add coriander powder, turmeric, salt and garam masala. Stir for a minute.
3. Add the tomato and cook for three to four minutes on low heat. Add guavas. Stir for two minutes. Add 1/2 cup water, cover and sim mer the masala on low heat for about five to seven minutes, till well blended and guavas are cooked. Add boiled methi and 1/4 tsp salt. Stir fry for five minutes. Serve hot.
Achari Amla Sabzi
Stays for 10-12 days in the refrigerator.
250 grams amla
1 tsp oil, preferably mustard oil
1/2 tsp methi seeds
2 tsp saunf ¦ 1/2 tsp cumin
1 tsp salt
1/4 tsp turmeric
3/4 tsp red chilli
1 tsp kasuri methi
1. Wash amlas and microwave covered for five minutes. Make a cut and press to remove the seeds. Cut into thin slices.
2. Heat oil, add methi seeds, saunf and cumin.
3. When cumin turns light brown add amla, salt, turmeric, red chilli powder and kasuri methi. Mix well and cook for two minutes.
The khoya is substituted with low fat paneer.
1 kg (5 cups) skimmed milk, at room temperature
4 tbsp Sugarfree Natura, to taste
2 tbsp cornflour
3/4 cup paneer, grated finely
3-4 cardamoms, crushed
1 tbsp raisins, chopped finely (optional)
1 tsp shredded almonds
A few threads of saffron
A few chopped pistachios
1. Dissolve cornflour in 1/4 cup milk.
2. Boil the rest of the milk. Keep on fire for about 20-25 minutes, till reduced to half the quantity.
3. Add crushed cardamom.
4. Add the cornflour paste to the boiling mix, stirring continuously.
5. Continue boiling, by lowering the flame, for about two-three minutes. Remove from fire. Add Sugar Free Natura. Mix very well. Cool the mixture.
6. Add paneer, kishmish and almonds. Check sugar. Fill in clean kulfi moulds and leave to set in the freezer for six to eight hours.
Source: Nita Mehta's Diabetic Cookbook in association with Zydus Cadila