DIABETIC RECIPES

The term "diabetes mellitus" refers to a group of diseases that affect how your body uses blood glucose, commonly called blood sugar. Glucose is vital to your health because it's the main source of energy for the cells that make up your muscles and tissues. It's your body's main source of fuel.

If you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.  Chronic diabetes conditions include type 1 diabetes and type 2 diabetes.Recent research figures have shown that more Indians are turning to be diabetic. The diabetics should maintain a special diet so that their blood sugar levels are kept under control. But this does not mean that should not enjoy the tasty Indian recipes and fast for life.

They can go in for many healthy recipes such as the ones listed below. Not only the diabetics but those intending to control their blood sugar levels shall benefit by these recipes. Diabetics usually get frustrated at the long list of food they need to avoid. The recipes here take into consideration their health as well as their taste buds.Diet is a key part of managing diabetes.

SOYABEAN BIRYANI

Ingredients Soyabeans (soaked overnight ) 1/2 cup Cooked rice 1 cup Stick dalchini(cinnamon) 1 Elaichi 1 Tejpatta(bay leaf) 1 Salt to Taste   For the masala mixture   Sliced onoions 1/2 Jeera(cumin seeds) 1/2 Ginger - Garlic paste 1 tsp Chopped tomatoes 1 Cup Haldi powder(turmeric) 1/2 Chilli powder 1/2 Dhania(coriander) powder 1/2 Low fat milk or low fat curd 1/4 Mixed boiled vegetables(peas, French beans, cauliflower) 1 1/2 Chopped mint 1/4 Chopped coriander 1/4 Oil 1 Salt to taste

Method Wash and drain the soyabeans. Add approx. 2 cups of water, cinnamon, cardamom, bay leaf and salt, and cook over a medium flame till they are cooked. Drain and keep aside. Combine the cooked rice and soyabeans. For the masala mixture Heat oil in a non-stick pan and add cumin seeds. When they crackle, add onions and ginger-garlic paste and saute till the onions are light brown. Add tomatoes, turmeric powder, chilli powder, coriander powder and 1/4 cup of water, and cook till the water evaporates and the tomatoes are soft. Add milk, salt and boiled vegetables and mix well. Simmer for 5 to 7 minutes till the mixture is semi-dry. Then add coriander and mint leaves. How to proceed Spread half the rice and soyabeans in a 200 mm (8") diameter baking dish and spoon all the masala mixture on top. Top with the remaining rice and soyabeans and cover with aluminum foil. Bake in a pre-heated oven at 180°C (360°F) for 20 to 30 minutes. Serve hot with low fat curd.

OATMEAL COOKIES

Ingredients Flour 1/4 cup Oats 1/2 cup Salt to taste Vegetable oil 4 tsp Ice water 3 to 4 tsp

Method In a large bowl mix the flour oats and salt together. Slowly add the oil while mixing with a fork. in a mixing bowl. Slowly drizzle in oil, mixing with a fork. Add the ice water, a few drops at a time; till the entire mixture forms a ball. Then roll out the crusty dough and cut into whatever cookie shapes you desire. Place the pieces in a baking dish. Pre heat the oven. Then bake for ten minutes, till the cookies turn light brown.

TOMATO BAKED

Ingredients Tomato(medium size) 5 Spices and sauces for taste Parsley chopped 1/2 tsp Salt to taste Black pepper Onion (finely chopped) 1/2 Sage or chives 1/2
Method Place the washed tomatoes in the baking dish with a little water at the base. Then sprinkle the spices and sauces, along with the parsley, salt, pepper, onions and sage or chives. Bake for not more than 20 minutes, at moderate temperature.

STRAWBERRY COOLER

Ingredients Chopped fresh strawberries 1cup Fresh lime juice 1 cup Water 4 cup Ice cubes   Artifical sweetener as per requirment
Method Blend the strawberries and lime juice in a blender or food processor, till the mixture turns smooth. Pour the strawberry mixture into water and then add the sweetener as per requirement. Then pour the drink over ice cubes. Preferably use a tall glass.

CHEESE POTATO WITH BROCCOLI

Ingredients Potatoes 3 Margarine 2 tsp Corn starch 2 tsp Skim milk 1/4cup Dry mustard 1/4 tsp Grated cheddar cheese Steamed broccoli
Method Bake the potatoes in the oven and steam the broccoli in salt water. Melt the margarine in a saucepan; add the cornstarch, milk and dry mustard. Then add the cheese and stir it till it melts. Add the steamed broccoli. In the serving dish mash the potatoes and over that pour the broccoli mixture.

SPINACH AND CARROT SANDWHICH

Ingredients Fresh spinach 2 cups Lettuce leaves(small) 2 Chopped spring onions ¼ cup Chopped carrots ½ cup Chopped parsley 1 tsp Water 2-3 Tbsp Grated cheese 1 Tbsp Grated nutmeg Whole wheat bread slices slightly toasted 2 Salt and pepper to taste
Method Remove the hard stems from the spinach, wash the spinach under running water and chop. Place all the ingredients in a pan with 2 to 3 tbsps water. Cover and cook for 5-6 mins. Dry out the water. Add salt and pepper to taste.      Mix well. Place a lettuce leaf over each slice of bread.  Place spoonfuls of the spinach-carrot mixture on it.  Sprinkle cheese over it.  Serve warm.

CHANA DAL WITH CUCUMBER

Ingredients Chana dal(split Bengal gram) 3/4 cup Finely chopped cucumber ½ cup Jeera(cumin seeds) 1 tsp Ginger- green chilli paste 1 tsp Pinch haldi powder(turmeric) Chilli powder 1/2 tsp Oil 1 tsp Salt to taste For Garnish Chopped coriander 1 tsp

Method Wash and soak chana dal in water for at least an hour. Drain and keep aside.Add 2 cups of water to the soaked dal and pressure cook for 10 to 15 minutes. Heat oil in a non-stick pan, add cumin seeds and allow them to crackle. Add the cooked dal, ginger-green chilli paste, turmeric powder and chilli powder and cook for 2 to 3 minutes. Add cucumber and salt, and simmer for 10 to 15 minutes till the cucumber is tender, but still a little crisp Add some water if required to adjust the consistency. Garnish with chopped coriander and serve hot with rice or chapattis.

SOYA GRANULE UPMA

Ingredients Soya(nutrella,etc.) granules 1 cup Wheat bran or semolina(rava) ½ cup Green chillies finely chopped 2 cup Onion chopped 1 Ginger grated ½ tsp Curry leaves 1 stalk Coriander finely chopped 1 tsp Tomato slices 3-4 Mustard & cuminseeds ½ tsp Channa & udad dals ½ tsp Turmeric powder 1/4 tsp Asafoetida 3-4 pinches Oil 1 tsp Lemon juice 2 tsp Salt to taste

Method Roast rava in a heavy pan, stirring continuously, till aroma exudes. Empty and keep aside. Roast granules in same pan, stirring continuously, till warm. Empty and keep aside. Heat oil in same pan, add dals, stir for few seconds. Add seeds, allow to splutter. Add ginger, chillies, curry leaves, chopped onion. Stir till onion is tender. Add rava and soya granules. Stir for a minute. Add all other ingredients, except lemon juice, tomato and coriander. Add 2 cups boiling water, stir to avoid lumps. Use a longhandled spoon, to avoid the splashing that may be caused. Add more water if necessary, to cook the rava and granules. Add lemon juice and coriander. Mix well. Cover and cook on low for 2-3 minutes. Garnish with tomato slices. Serve piping hot.

RAJMA SAAGWALA

Ingredients Rajma(Kidney beans) soaked, cooked and drained 1/2 tsp Chopped chawli bhaji(amaranth leaves) 3 cups Jeera 1/2 tsp Green chillies chopped 2 to 3 Chopped ginger 1Tbsp Chopped garlic 1Tbsp Chopped onion 1/2 Tbsp Haldi powder 1/4 Tbsp Sugar (optional) 1/4 cups Low fat milk 1Tbsp Oil 1Tbsp Salt to taste
Method Heat oil and add cumin seeds. When they crackle, add green chillies, ginger, garlic and onions, and saute for 4 to 5 minutes. Add amaranth leaves, rajma, turmeric powder and salt, and bring to a boil. Add cream and sugar and simmer for another 5 to 7 minutes. Serve hot with parathas

BRAN BISCUITS

Ingredients Plain flour 1cup Wheat bran 3/4cup Ghee 1/2cup Jaggery grated 3/4 cup
Method Beat ghee till creamy. Add flour, bran and jaggery. Mix to form a smooth dough. Cover with a polythene sheet. Keep aside for 4 hours. Roll into a 1/3 thick slab. Cut desired shapes, with biscuit cutter or knife. Place on a non-stick baking sheet. Bake in a preheated oven at 200C for 12-15 minutes or till done. Cool well to room temperature, before storing in airtight jar.

SOYA VEGETABLE KORMA

Ingredients Small soya nuggets 1/4 cup Mixed vegetables(Beans,peas, carrots) diced and sliced 1 cup Chopped onions 1/2 cups Ginger-green chilli paste 1tsp Chopped tomatoes 1/2 tsp Chopped methi(fenugreek) leaves 1/2 tsp Oil 1 tsp Salt to taste For paste Sliced onions 1¼ cup Finely chopped cauliflower 1/4 cup Chopped green chillies 1 to 2 Large cloves garlic(chopped 12mm) 2 Ginger sliced 1/2 piece Dalchini(cinnamon) 1 stick Laung(clove) 1 Low fat milk 1 cup

Method For the paste. Combine all the ingredients in a pan and simmer for 8 to 10 minutes till the onions are soft and nearly all the liquid has evaporated. Allow the mixture to cool. Puree the mixture to a smooth paste in a blender. Keep aside. How to proceed soak soya nuggets in hot water for 10 to 15 minutes. Drain all the water and squeeze out any excess water from the nuggets. Heat oil in a non stick pan, add onions, ginger-green chili paste and cook till the onions turn translucent. Add tomatoes, fenugreek leaves and cook for 5 to 6 minutes till the tomatoes are cooked . Add vegetables, soya nuggets, the prepared paste, 1/2 cup of water and salt and bring the mixture to a boil. Serve hot.

QUICK SOYA DOSAS

Ingredients Rice flour(chawal ka atta) 3/4 cup Urad dal(split black lentils) flour 1/4 cup Soya flour 1/4 cups Fruit salt 1tsp Salt to taste Oil 1 tsp

Method Mix together the rice flour, urad dal flour, soya flour and salt with approx. 1 cup of water to make a thin batter.Keep aside for 30 minutes. When ready to make the dosas, sprinkle the fruit salt on the batter and mix gently. Heat a non-stick pan and grease it lightly with oil. When hot, pour one quarter of the batter on the pan and spread it using a circular motionto make a thin dosa and cook on one side and pour a little oil along the edges whilecooking. When crispy, fold over.Repeat with the remaining batter to make 3 more dosas Serve hot with low calorie green chutney.