Diabetic Recipes – Foods to nourish and heal
With this post, we are bringing two highly nutritious and delicious preparations. With chosen ingredients, you will be ensured of all required nutrients along with a positive effect on the body that comes from a diet rich in essential minerals, vitamins, and flavonoids. These preparations are also amongst our top Diabetic recipes as they help to regulate your blood sugar levels in both short-term and long-term. Both of the recipes are great to be consumed during pregnancy, early motherhood, and also work wonders on the cardiovascular system. While Bitter Gourd could a little difficult to offer to kids, our second preparation of lentils with bhringraj is a rockstar recipe for the little ones.
Bhringraj (False Daisy) is a celebrated herb in Ayurveda for its multitude of health benefits and for its nutritional profile. It is a powerful liver tonic. Lentils are packed with proteins, fibre, iron, and B Vitamins. Together they yield a super delicious blend that is super soft in texture and easy on the belly. We prepared our meal with Chapati, you can replace chapati with other carbohydrates of your choice.
Bitter Gourd Fry – Diabetic Recipes
Bitter Gourd (Karela as it is known in India) is one of the well-known anti-diabetic foods and a must to have in the list of Diabetic recipes! It has a bitter and pungent taste profile per Ayurveda and has dry and light Gunas or properties. It is known to subside the Kapha Dosha and aggravate the Pitta Dosha, hence boosting the metabolic rate and help flush the toxins out of the system. Subsequent health benefits include – Blood Sugar regulation, Immunity Boost, Lactation Support, Balance Cholesterol, Fight Inflammation, and Fight of the bacteria, yeast, fungi, and viruses.
Ingredients – Bitter Gourd Fry – Diabetic Recipes
(Serves 3-4 people)
- 400 g Bitter Gourd – there are multiple variations of Bitter Gourd present in the vegetable market. All are great in terms of taste and health benefits. Choose the freshest ones for your meal.
- 2 Table Spoons Salt
- 1 Teaspoon Turmeric
- 1 Teaspoon Coriander Powder
- 1 Teaspoon Amchur (Dry Mango Powder). This can also be replaced with Anardana (Dry Pomegranate Powder)
- 1 inch Ginger – finely grated
- 3-4 Medium sized Onions – chopped along the length
- 3-4 cloves of garlic – finely chopped
- Pure Peanut Oil to Fry
- 1 Tablespoon Peanut Oil or Mustard Oil for tempering the onions and seeds
- 1 teaspoon Panchforan – Panch means five. This is a mix of five seeds in equal proportion – cumin, mustard, nigella, fenugreek, and fennel
- Pinch of Asafoetida
Method of Preparation (30 mins) – Bitter Gourd Fry – Diabetic Recipes
Excludes Soaking time (30mins to 1 Hour)
- Wash and cut the bitter gourd lengthwise. Make 4 pieces along the length and keep the size of each around 1 inch by 2 inches.
- Soak the Bitter Gourd in Saltwater (2 tablespoon salt in 1 litre of water) for 30 mins to 1 hour. This will help in reducing the bitterness of the gourds.
- Strain them and let them be dry for another hour.
- Now deep fry the bitter gourds till they turn greenish-brown and get slightly crunchy. Don’t fry too much as this will deprive the gourds of all nutrients. For frying take just the required amount of oil as you can use the little left over for seeds and onions. If you use too much oil, then the left over will have to be thrown as we do not reuse the fried oil.
- Keep the fried gourds aside and start getting the onion masala (spice mix) ready.
- You can use the same pan in which you fried the gourds with little oil that is left over from frying. Heat it and add asafoetida.
- Add the Panchforan, let the seeds splutter and then add the chopped Onions, Garlic, and Ginger.
- Let the mix saute till Onions caramelise. Add salt per taste, turmeric, coriander powder, and Amchur powder.
- Keep on medium heat for another 2 mins and then add the fried gourds to the mix.
- Let the ingredients mix with each other, keep on low heat for another 5 mins while stirring.
- Remove from heat and keep covered for another 5-10 mins. This will allow the steam from the vegetable to let it cook and soften further.
- Garnish with freshly chopped Coriander (optional) and enjoy with your meal.
Bhringraj (False Daisy) Lentils Soup – Diabetic Recipes
As mentioned above, Bhringraj is a revered herb in Ayurveda for its nutritional profile and medicinal properties. It is also known as False Daisy and scientifically as Eclipta Alba. It is particularly used in hair oil preparations as it improves the looks, strength, and volume of the hair. It is rich in Calcium, Iron, and alkaloids; hence helps to strengthen the bones, eyesight, and has several anti-inflammatory and antimicrobial properties. When combined with lentils and boiled along with, bhringraj results in a delicious soup that is creamy in texture. This recipe is kids friendly, diabetic friendly, and great for expecting and new mothers (once in a week).
Ingredients (Serves 4-5 people) – Bhringraj (False Daisy) Lentils Soup – Diabetic Recipes
- 1 and 1/2 Cup Lentils – we used split lentils (orange colour) as shown in the picture
- 1 medium-sized bunch of Bhringraj leaves – washed and chopped
- 3-4 cloves of Garlic
- Salt to taste
- 1 and 1/2 teaspoon Turmeric
- 1 tomato – finely chopped. This is optional. Please put only if you pefer tangy over sweet
- 1 mid-sized Onion – finely chopped
- 2-3 tablespoons Ghee
- 1 teaspoon Mustard seeds
- 1 and 1/2 teaspoon coriander powder
- pinch of Asafetida
Method of Preparation ( 30 mins) – Bhringraj (False Daisy) Lentils Soup – Diabetic Recipes
- Wash the lentils and put them in a pressure cooker.
- Add water till it covers about 1 inch of the lentils.
- Add salt and turmeric.
- Wash and chop the bhringraj leaves.
- Close the pressure cooker and let the mixture cook for 15 mins or for 2-3 whistles to make a soft and smooth soup.
- Heat a pan. Add Ghee. Once the oil is a little hot, add the Asafetida and Mustard seeds.
- Let the seeds splutter and then add onions and garlic till they turn golden brown.
- Add Coriander powder and stir for few seconds.
- Add chopped tomato and let it cook for another 5 mins.
- Add the lentil soup, mix well, and let the mix cook for another 2 mins
- Serve with chapati, parantha, or rice.
- Enjoy with your meal!