Diabetes-friendly recipes you must try this summer season

Published on Mar 14, 2022 08:45 PM IST
  • As the mercury levels surge, people with diabetes need to give their diet a healthy twist to prevent fluctuations in blood sugar levels. Here are some diabetes-friendly recipes one can try.
Summer recipes for people with diabetes
Summer recipes for people with diabetes

Summer season is almost here and before the intense heat wave grips the country, it's time to give our meals a nutritious and refreshing makeover for the hot months. Foods that have cooling effect, hydrating and easy to digest should be a priority during summers considering the appetite tends to be low compared to winters. This is all the more important for people with chronic conditions like diabetes and hypertension who need to eat keeping in mind certain parameters. (Also read: 5 delicious recipes you can make with leftover rice)

To prevent fluctuations in blood sugar levels, people with diabetes should eat small meals and in moderation. There are a variety of healthy foods that diabetics can benefit from lentils to bitter gourd and salads to amla.

Here are some recipes that people with diabetes can have during summer season.

1. Sprouted Moong and Methi Chilla

Sprouted moon and methi chilla(Aishwarya Vichare, Dietician at Bhatia Hospital)
Sprouted moon and methi chilla(Aishwarya Vichare, Dietician at Bhatia Hospital)

Recipe by Aishwarya Vichare, Dietician at Bhatia Hospital

Ingredients

1 cup sprouted moong (whole green gram)

3 green chillies, roughly chopped

1 small piece ginger (adrak), roughly chopped

1/2 cup roughly chopped fenugreek (methi)

1 tbsp besan (bengal gram flour)

Salt to taste

2 1/4 tsp oil for tempering, greasing and cooking

1/2 tsp cumin seeds (jeera)

2 pinches asafoetida (hing)

Method

* To make sprouted moong and methi chilla, combine the moong sprouts, green chillies, ginger and ½ cup of water and blend it in a mixer to a smooth paste.

* Transfer it to a bowl, add the fenugreek leaves, besan and salt and mix well to form a smooth batter. Keep aside.

* Heat 1 tsp of oil in a small non-stick pan and add the cumin seeds.

* When they crackle, add the asafoetida and mix well.

* Pour the tempering over the batter and mix well.

* Divide the batter into 4 equal portions and keep aside.

* Heat and grease a non-stick tava (griddle) using ¼ tsp of oil.

* Pour a portion of the batter on the tava (griddle) and spread it evenly.

* Cook the sprouted moong and methi chilla, using ¼ tsp of oil, till both sides turn golden brown in colour.

* Repeat with the remaining batter to make 3 more sprouted moong and methi chillas.

* Serve the sprouted moong and methi chilla hot.

2. Bitter Gourd Paratha

Bitter gourd paratha(Aishwarya Vichare, Dietician at Bhatia Hospital)
Bitter gourd paratha(Aishwarya Vichare, Dietician at Bhatia Hospital)

Recipe by Aishwarya Vichare, Dietician at Bhatia Hospital

For The Dough:

3/4 cup whole wheat flour (gehun ka atta)

1 tbsp oil

Salt to taste

For karela stuffing:

1 tbsp tamarind (imli)

1 cup finely chopped bitter gourd (karela)

1 tsp fennel seeds (saunf)

1/2 cup finely chopped onions

1 1/2 tsp chilli powder

1/2 tsp garam masala

Salt to taste

2 tbsp finely chopped coriander (dhania)

Other Ingredients:

Whole wheat flour (gehun ka atta) for rolling

Oil for cooking

Method:

For the dough

Combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Keep aside.

For the karela stuffing

* Combine the karela, tamarind and 1 cup of water in a deep bowl and keep aside for 10 minutes.

* Strain the bitter gourd mixture with a strainer and keep aside.

* Heat the oil in a broad non-stick pan and add the fennel seeds.

* When the seeds crackle, add the onions and sauté on a medium flame for 1 to 2 minutes, while stirring continuously.

* Add the bitter gourd, chilli powder, garam masala, salt and ¼ cup water, mix well and cook on a medium flame for 5 minutes while stirring occasionally.

* Add the coriander and mix well.

3. Quinoa salad

Quinoa salad(Pinterest)
Quinoa salad(Pinterest)

Recipe by Sushmita, Executive Nutritionist, Cloudnine Group of Hospitals, Bengaluru

Ingredients

• 1 cup quinoa

• 2 cups water

• ½ cup tomato chopped

• 1 cup cucumber chopped

• ½ cup carrot chopped

• ½ cup radish chopped

• 1 green chili pepper green chili

• 2 tbsp lemon juice

• ½ tsp salt

Method

• Rinse quinoa until water is seen clear. Cook in a saucepan on medium heat after adding water. Allow it to boil.

• Add quinoa and close the lid after it boils.

• Turn to low heat, and cook for 18-20 minutes. Do stir in between. Then remove it from the heat, and allow it to cool down to room temperature.

• In a mixing bowl, add cooked quinoa, tomato, cucumber, carrot, radish, green chili pepper, lemon juice, and salt.

• Combine all the ingredients together and serve immediately.

4. Garlic herbal cauliflower rice

Garlic herbal cauliflower rice(Pinterest)
Garlic herbal cauliflower rice(Pinterest)

Recipe by Sushmita, Executive Nutritionist, Cloudnine Group of Hospitals, Bengaluru

Ingredients

* 1 head cauliflower medium, or 16 ounces store-bought cauliflower rice

* 1/2 cup almonds sliced

* 2 tablespoons butter or extra virgin olive oil

* 2 cloves garlic minced

* 1/4 teaspoon sea salt fine

* Black pepper freshly ground, to taste

* 1/4 cup parsley fresh, chopped

* 1/4 cup dill fresh, chopped

* 1/4 cup basil fresh, chopped

* 1 tablespoon lemon juice or more, to taste

Method

* Using a food processor cut the head of cauliflower into medium chunks and remove the core. Working in batches, add the cauliflower to the bowl of a food processor and pulse until the cauliflower is broken down into very small bits that resemble rice. Do not do all at once.

* Add the almonds to a large skillet over medium heat. Stir the almonds around the pan until they are fragrant and lightly toasted, about 3 minutes.

* Return the skillet to the burner and add the butter. When the butter is melted and bubbling, stir in the garlic. Cook the garlic, stirring until fragrant, about 30 seconds.

* Add the cauliflower rice, salt, and a few pinches of black pepper. Cook, stirring until the cauliflower rice is crisp-tender and starts to turn light brown in places, 7 to 10 minutes.

* Take the skillet off of the heat, and then stir in the fresh herbs, lemon juice, and toasted almonds.

5. Amla Raita

Recipe by Sushmita, Executive Nutritionist, Cloudnine Group of Hospitals, Bengaluru

Ingredients

Amla-5

Coconut pieces- 1/3 cup

Green chili -1

Ginger- a small piece

Curd/yogurt-1 cup

Salt to taste

Temper:

Oil-1/2 tsp.

Mustard-1/3 tsp.

Hing powder 1/4tsp

Curry leaves

Method

• In a mixer, add deseeded amla, coconut pieces.

• Green chili and a small piece of ginger

• Grind it to a paste form with little water.

• Take curd/yogurt in a bowl and whisk it well.

• Add the ground paste to it, mix.

• Add salt and mix well. Dilute with little water.

• Heat oil in a pan, pop out mustard, hing.

• Add curry leaves and pour the seasoning over the mix.

6. Cold Avocado and Cucumber Soup

Recipe by Nina Saldanha Executive Nutritionist Cloudnine Group of Hospitals, Sahakar Nagar, Bangalore

Ingredients:

Onion (chopped): 1 medium size

Garlic (finely chopped): 2-3 cloves

Oil/butter: 1 tbsp

Avocado (large): 1 no.

Cucumber (finely chopped): ¼ no.

Lime juice: 1-1½ tsp.

Water/stock (veg/chicken): 1-2 cups

Corriander (freshly chopped): 1 tbsp.

Milk (toned/skimmed): 1 cup

Salt to taste

Pepper (freshly ground) to taste

Method:

* In a pan, melt butter/heat oil, and sauté onion and garlic till it turns translucent.

* Peel and chop the avocado. Put it in a blender, with the onion and garlic mixture, and puree till smooth, with lime juice.

* Add water/stock (chicken/vegetable) and blend to a smooth (soupy) consistency.

* Pour this mixture into serving bowls, and mix well with milk to get the desired taste.

* Place the bowl in the fridge, and chill for 2-3 hours.

* Add salt and pepper to taste.

* Garnish with finely chopped cucumber and coriander

* Serve cool.

7. Ragi Malt

Ingredients

Ragi Flour: 2 tbsp.

Buttermilk: 2-2½ cup

Water: 1½ cup

Onion (finely chopped): 1 tbsp.

Cumin (Jeera) Powder: 1/8 – ¼ tsp.

Corriander leaves (chopped): 1 tbsp.

Curry leaves: 5-6 leaves

Asafoetida: 1/8 – ¼ tsp.

Salt to taste

Method

• In a pan, add the water, and let it come to the boil.

• In a bowl add ¼-½ cup of water, and mix well, ensuring that there are no lumps formed.

• Once the water in boiling well, add the ragi mixture to the water, and mix well (ensure that there are no lumps formed); Remove the pan from the heat, and allow it to cool.

• Once the mixture is completely cool, add the buttermilk, and mix well.

• To the ragi and buttermilk mixture, add salt, asafoetida, jeera powder, curry leaves, finely chopped onion, and mix well.

• Pour this mixture into a serving bowl, place in the fridge, and chill for 2-3 hours.

• Garnish with chopped coriander leaves, and serve cool.

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