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