10 diabetes friendly recipes for individuals managing diabetes, ensuring both flavor and nutritional value in daily meals.

Living with diabetes need not entail bland meals, as diabetes-friendly recipes demonstrate that flavorful and indulgent dishes can be enjoyed while effectively managing blood sugar levels. By utilizing nutrient-rich ingredients, these recipes redefine the notion of luxury in diabetes management, offering both taste and health benefits.

In an interview with HT Lifestyle, Dr. Mickey Mehta, a Holistic Health Guru, highlighted that Ayurveda, India’s traditional system of medicine, advocates a holistic approach to health and wellness. Dr. Mehta suggested some Ayurveda-inspired, diabetes-friendly Indian recipes that prioritize balancing flavors and incorporating ingredients deemed beneficial according to Ayurvedic principles.

Here are few diabetes-friendly recipes:

1. Methi (Fenugreek) Paratha made with Khapli flour:

Ingredients:

• 1 cup fresh fenugreek leaves, finely chopped
• 2 cups Khapli wheat flour
• ½ tsp each of sesame seeds, kalonji, whole cumin seeds
• Water for kneading
• Salt to taste
• Freshly ground black pepper to taste
• Cow Ghee for cooking

Method:

1. In a bowl, mix fenugreek leaves, Khapli wheat flour, salt, and spices.
2. Gradually add water to the mixture and knead the dough.
3. Divide the dough into small balls and roll them into parathas.
4. Cook each paratha with a little ghee until golden brown.

2. Moong Dal (Green Gram) and Vegetable Soup:

Ingredients:

• 1 cup split moong dal (soaked for 6 to 8 hours)
• ½ cup diced bottle gourd (lauki)
• 1 small chopped tomato
• 4 cups water
• 1 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• ½ teaspoon pepper
• ¼ teaspoon ginger
• 1 tablespoon ghee
• Salt to taste
• Fresh coriander leaves for garnish

3. Quinoa and Vegetable Salad:

Ingredients:

• 1 cup quinoa, cooked
• Mixed vegetables (cucumber, bell peppers, cherry tomatoes), chopped
• Fresh coriander leaves, chopped
• 1 tablespoon lemon juice
• 1 tablespoon extra-virgin coconut oil
• Salt and pepper to taste

Method:

1. In a large bowl, mix cooked quinoa with chopped vegetables.
2. Add fresh coriander leaves, lemon juice, coconut oil, salt, and pepper. Toss well.
3. Allow the salad to marinate for a few minutes before serving.

4. Millet Salad Recipe:

Ingredients:

• 1 cup millet (any variety), soaked, washed, and drained
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• Few leaves iceberg lettuce
• Few leaves baby spinach
• Mix bell peppers, diced
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup feta cheese, crumbled (optional)
• 1/4 cup green/black olives, sliced
• Juice of 1 lemon
• 3 tablespoons extra-virgin olive oil
• Pepper to taste

Method:

1. In a saucepan, combine the millet and water. Bring it to a boil.
2. Reduce the heat, cover, and simmer for 15-20 minutes or until the millet is tender and water is absorbed.
3. Fluff the millet with a fork and let it cool.
4. In a large bowl, combine the salad vegetables. Add the cooked and cooled millet to the bowl of vegetables.
5. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the millet and vegetable mixture.
6. Toss everything together until well combined.
7. If using, sprinkle crumbled feta cheese and sliced olives on top.
8. Before serving, garnish with mint leaves and adjust the seasoning if needed.

5. Multi-Flour Idli:

Ingredients:

• 1/2 cup urad dal
• 1 tsp fenugreek seeds
• 1/2 cup bajra flour
• 1/2 cup jowar flour
• 1/2 cup ragi flour
• 1/2 cup whole wheat flour
• Salt to taste
• Veggies of choice

Method:

1. Soak dal and fenugreek seeds overnight, blend to a smooth mixture.
2. Add various flours and water to the mixture, let it ferment.
3. Mix in veggies and salt, steam in well-greased idli stands for 10 minutes.
4. Serve with sambar or chutney.

These recipes incorporate ingredients and spices aligned with Ayurvedic principles, aiming to create balanced and nourishing meals suitable for individuals managing diabetes. Maintaining a low glycemic diet is crucial for such individuals, emphasizing foods low in fat and calories while being high in fiber and proteins. Such a diet not only helps improve blood sugar levels but also aids in weight loss and reduces the risk of various health issues.