Diabetic friendly meal plans
Diabetic friendly meal ( replace white rice with red or brown rice )
☘️Milagu jeeraga Rasam ( pepper and rasam )
☘️Raw plantain stir fry
1.chop raw banana after peeling skin , into small cubes, cook with very little water, pinch of turmeric powder , salt.
2, when it is tender, drain the excess water, use it in rasam , take a pan , add 1 tsp sesame oil , splutter 1/2 tsp mustard seeds , 1/2 tsp split udad dal , add curry leaves , asafoetida powder , 1 tsp rasam powder , stir fry quickly without mashing the cooked plantain , add 1/2 tsp coconut oil , add grated coconut if you wish for garnishing .
serve .
3. ☘️lady finger stir fry
wash and wipe dry the lady fingers, chop off the heads and taiils, and chop into smaller pieces .
Take a pan, add 1 tsp oil , splutter mustard seeds, add split udad dal , some curry leaves, add the chopped lady fingers, add 1 tsp chili powder , 1/2 tsp coriander powder . 1/2 tsp rasam powder or any curry powder , salt, pinch of asafoetida powderm , cover and cook without adding water, keep stirring ocassionally , the lady fingers will cook fast . remove and serve .
☘️Paruppu Thogayal ( lentils chutney )
☘️Roasted papad
Diabetic friendly meal
Beans thoran
Gooseberry rasam
Delicious healthy immune boosting rasam with the goodness of amla/Gooseberries . First prepare a paste
1/2 tsp cumin
1/4 tsp pepper corns
1 tsp coriander seeds
small piece of ginger
2 green chilies
3 tbsp grated amla ,
handful of coriander leaves , make a paste . keep aside .
Method
Take a vessel , add some water about 1 cup ,
add 2 small chopped tomatoes ,
add 1/4 tsp turmeric powder
add salt ,few curry leaves, allow to boil till tomatoes soften .
add the ground paste ,
add cooked dal water , adjust taste , allow to boil gently till a froth is reached, switch off remove and garnish with coriander leaves add ghee tempering of 1 tbsp ghee, 1/2 tsp mustard seeds, 1/4 tsp cumin seeds, few curry leaves , 2 red chilies .
check the youtube video of the same .
Chow chow kootu / chayaote
Chow chow kootu
Chayote lentil kootu .
.INGREDIENTS
2 or 3 small tender chow chow/chayotes
½ cup moong dal/paasi parp
2 tbsp of brown or white cow peas/karamani ( optional)
Pinch of turmeric powder
2 dry red chillies
½ tsp mustard seeds
½ tsp of split udad dal
½ tsp of chana dal
1 tbsp oil
Pinch of rasam powder
1 tsp of rice flour to thicken the gravy if necessary.
Pinch of Asafoetida
Sprigs of curry leaves for garnishing
Salt to taste
TO GRIND TO A PASTE
3tbsp fresh grated coconut
½ tsp cumin seeds
1 dry red chilli
METHOD
1.
Wash the chow chow, dry well, peel and remove
the seed inside and the thick inner seed cover , slice it into small squares ,
not too small though as they will get mashed while cooking.
2.
Wash the moong dal. Drain and cook.
3.
There are two ways to cook , one is to pressure cook the chow chow with turmeric powder, salt and the moong dal together to one or two whistles.
4.
I do the other way on a stove top as pressure cooker can mash the chow chow too
much and you end up with a smooth gravy with not much bits of chow chow or dal to be seen.
5.
I cook on the stove top by taking a heavy pan,cook both dal and chow chow together, moong dal also cooks quickly and so also the chow chow, you can determine how you want the gravy to look in terms oftexture.
6.
Cook both chow chow and moong dal in a broad pan with little water, salt, turmeric powder, pinch of asafoetida and a pinch of rasam powder, you can cover and cook till the veggies appear soft and the dal also cooked .
7.
Meanwhile grate the coconut, and grind with 1 or2 red chillies and ½ tsp of cumin seeds
with little water to get a paste. Paste to be like chutney consistency, not a watery paste. Keep aside.
8.
After the gravy looks cooked, it is time to add the coconut ground paste and little rice flour to thicken. I usually don’t have to add the flour as I use just enough water to cover the veggies and dal to
cook, so not much watery gravy. Stir well and when it thickens a bit, remove frorm stove.
9.
Prepare the tempering with 1 tbsp oil, ½ tsp mustard seeds, allow to crackle, add the split udad dal, let it brown a bit and also the ½ tsp chana dal. Pour the seasoning on the simmering gravy, stir well. Garnish with sprigs of curry leaves.
Diabetic friendly meal
☘️cauliflower potato sabji ( skip potatoes and use yellow pumpkin )
☘️rawplantain kari with Flavors of ginger pepper and green chillies Tempering with coconut oil
☘️phulkas
diabetic friendly meal
☘️phulkas
☘️chana masala
☘️ladyfingers
☘️chow chow kootu
Diabetic friendly meal
Phulkas
Low fat chana masala
Spinach moong dal kootu
Diabetic friendly meal
Millet pongal with sambar
Diabetic friendly meal
Little millet idli with sambar and fried gram chutney
Diabetic friendly meal
Millet idli with gram chutney and tomato chutney
Diabetic friendly meal
Millet and dal rava upma with red chili chutney and mango thokku
Diabetic friendly meal
Red rice dosa and mint chutney
Diabetic friendly meal
Millet rava dosa with chutney and sambar
Diabetic friendly meal
Oats millet rava set dosa with gram chutney
Diabetic meal
Bansi rava upma
Diabetic friendly meal
Millet idli
Brinjal gothsu
mint coconut chutney
Tomato chutney
Diabetic friendly meal
Kodo millets mini idlis with sambar
Diabetic friendly meal
Phulkas
sweet potato sambar
lady fingers spicy curry
Diabetic friendly meal
Tomato 🍅 rasam
Drumsticks Radish sambar
Keerai kootu ( spinach )
Cabbage Thoran
Tamrind rice
Diabetic friendly meal
Pepper cumin spicy adai
Spicy millets adai with cumin and pepper
Diabetic friendly meal
chapatis
☘️dal
☘️rawplantain masala
☘️Beans Thoran
☘️small peanut ball with jaggery
Diabetic friendly meal
Sambar saadham with rice and millets
Carrot 🥕 poriyal
Home made vadam airfried
Diabetic friendly meal
Capsicum masala
cabbage kootu
chapatis
Diabetic friendly meal options
Diabetic friendly meals
