Vegetable Dalia Upma - A Diabetic Awareness Post

Swathi had invited me to write a post on diabetic awareness. Unfortunately, I had some internet issues and then my son went down with viral fever..  Sorry for the delay Swathi Iyer. Hence, I dedicate this post to raising diabetic awareness and trying to make a difference for those living with diabetes.

Diabetes is a never-ending condition.  This means that it lasts for a long time, often for someone's whole life. For our bodies to work properly we need to convert glucose (sugar) from food into energy. A hormone called insulin is important for the conversion of glucose into energy. There are two major types of diabetes called type 1 and type 2. Diabetes that occurs temporarily during pregnancy is called gestational diabetes.  Most common symptoms include- a history of blurred vision, itchiness, nerve damage, repeated vaginal infections, and tiredness.

My Father-In-Law and Father had diabetes and my Mother-In-Law is also diabetic. My father-in-law used to take 1 tsp fenugreek seeds soaked overnight in a cup of water to keep his diabetes in control. My Mother-in-law eats less rice, more vegetables, moderate fat food, black tea without sugar and includes greens and bitter gourds a lot in her diet.

The most important thing you should do is to lose weight which can help you lower your blood sugar, blood pressure and cholesterol levels very much.  Small lifestyle changes such as a well –balanced diet and a regular exercise can help manage the blood glucose levels without further complications. Before you plan a fitness regime for yourself, it is a must to get your doctor’s approval on it, especially if you’ve been inactive for long. Measure your blood glucose levels more frequently. Avoid eating sweet foods. Eat more of low-carb foods. Eat more frequent meals with smaller quantities to beat hunger. Also drink lots of water because the best way of getting rid of excess sugar is through urine.

Some people believe that eating fruit is healthy for diabetes. Of course, fruit is a healthy food as it contains fiber and lots of vitamins, minerals and carbohydrates. But you should consult your doctor about which fruits are right for you, the quantity to be eaten and also how often can you eat them.

Dalia or broken wheat is a healthy choice if you are on a diabetes diet. It is an excellent source of fiber and low in fat which is why it is mostly recommended food by dieticians too. This upma is definitely tasty, flavorful and nutritious for an early morning breakfast. 

Ingredients:-

• 1 cup broken wheat / dalia
• 1 carrot (peeled and chopped)
• 7-8 french beans (stringed and chopped)
• 2 green chillies (finely chopped)
• handful of green peas
• 1 onion (finely chopped)
• 1 inch piece ginger (shredded)
• 1 tbsp oil
• ½ tsp mustard seeds
• 1 tsp split & skinned black gram / urad dal
• 1 tsp split Bengal gram / chana dal
• few curry leaves
• pinch of asafoetida
• salt to taste

Method:-

• Heat oil in a wok.
• Add mustard seeds, curry leaves, urad dal, chana dal and asafoetida.
• Add onions, green chillies, ginger, carrot and french beans. Saute for 2 minutes.
• Add 3 cups water, green peas and salt.
• When water starts boiling, add the dalia. Mix well and simmer.
• After 5 minutes, mix lightly and simmer for another 5 minutes.
• Garnish with fresh coriander leaves.

Notes:-

• You may avoid adding vegetables and make the upma plain if you want. 

Happy Cooking!!

Sending this to :- Arthy Shama's Healthy Snacking and WTML & Gayathri’s Announcement Page

Mint Lemonade

This recipe was lying in my drafts for quite some time. I love this simple combination of ground mint and freshly squeezed lemons as it is tangy, refreshing and a great thirst quencher too. This slushy drink contains lots of lemonade as well as lots of mint which gives it a strong flavor and a bright colour. It is a perfect drink to have on a hot and humid afternoons.

Ingredients:-

• handful of mint leaves
• 1 cup sprite
• 2 tbsp lemon juice
• 1 tsp sugar
• ½ tsp black salt
• lots of ice cubes

Method:-

• Combine all the ingredients in a blender. 
• Blend it well.
• Pour into glasses.
• Serve chilled. 

Notes:-

• You may also substitute black salt for ¼ tsp salt
• You may use any white drink (7 up, mountain dew, or even soda) instead of sprite.

Happy Cooking!! 

 

Sending this entry to :- Lets cook with Citrus Fruits and Guru's Summer ’13 Drinks & Desserts 

 

Ragi Idli

Last week, I posted the recipe for Ragi Dosa and also mentioned its nutritional value. Ragi, also known as the poor man's food has become the 6th most popular grain in the world. It is the most healthiest breakfast one can have as it is rich in proteins and low in carbohydrates. It is good for diabetic patients as well as for diet purposes. It is the best option for people with iron deficiencies. It is also known for lowering blood cholesterol levels. Ragi idlis are very soft and fluffy.  

 Ingredients:-

• ½ cup rice
• ½ cup urad dal
• 1 cup ragi flour
• 1 tsp fenugreek seeds 
• salt to taste
• pinch of soda bi carbonate

 Method:-

• Wash and soak urad dal, rice and fenugreek seeds in enough water for at least 3 hours.
• Grind them to a smooth paste using very little water.
• Mix in ragi flour and whisk the batter well.
• Keep the batter to ferment for at least 8 hours.
• Add salt and soda bi carbonate to the batter. Mix well.
• Pour the batter into greased idli moulds.
• Steam for 10-12 minutes till done.  
• Serve with chutney of your choice. 

Notes:- 

• To check if the idlis are done, insert a toothpick. If the toothpick comes out clean the idlis are ready. If not, steam for another 2-3 minutes.
• You may use 1½ cups of ragi grains instead of ragi flour. Soak them along with the urad dal, rice and fenugreek seeds. Grind altogether and use.
• You may also mix some ragi flour in leftover idli batter.

Happy Cooking!! 

Ragi Dosa

Ragi is very popular in the South and most families use it in their daily meals. It is one of the best and healthiest ways to start the day. It is rich in calcium, protein and iron . It is good for diabetic patients and is also a good source of fiber. When I was introduced to ragi, I didn't seem to like it, maybe because of the colour, I assumed it would be tasteless. But after the first bite I fell in love with these dosas. 

Ingredients:-

• ½ cup rice
• ½ cup urad dal
• 1 cup ragi flour
• 1 tsp fenugreek seeds 
• salt to taste

Method :-

• Wash and soak urad dal, rice and fenugreek seeds in enough water for at least 3 hours.
• Grind them to a smooth paste using very little water.
• Mix in ragi flour and whisk the batter well.
• Keep the batter to ferment for at least 8 hours.
• Add salt and adjust water to the batter if required.
• Heat a non stick pan.
• Take a ladle full if batter and spread well on the pan using the back of the ladle.
• Sprinkle some oil / ghee on the sides and top of the dosa.
• Cover and cook on slow flame.
• Remove carefully when the sides leave the pan.
• Serve hot with coconut chutney or any chutney of your choice.

Notes:-

• The batter should not be runny when you keep it for fermenting.
• You may add chopped green chillies and onion to the batter if you wish.
• You may refrigerate the leftover batter for future use. 

Happy Cooking!!

Russian cutlets

Russian cutlets are shallow fried chicken kebabs made with vegetables, milk and spices. They are quite easy to make and taste absolutely divine. Russian cutlets are a favourite among my family and friends.

Ingredients :-

• ½ kg boneless chicken (boiled & shredded)
• 2 tbsp ginger-garlic paste 
• 4 tbsp oil
• ¼ kg cabbage (finely chopped)
• 200 gms french beans (finely chopped)
• 1 carrot (finely chopped)
• 1 cup flour
• ½ cup milk
• 1 tsp ajinomoto
• 8-10 green chillies(finely chopped)
• 1 tbsp all spice pdr
• 1½ cup chicken stock
• salt to taste
• 3 eggs (beaten with little salt)
• oil (for frying)
• bread crumbs

Method:-

• Boil chicken with ginger-garlic paste, salt and water till the chicken is tender. 
• Keep the stock aside and shred the chicken.
• Heat oil in a wok, add in french beans, carrot and cabbage.
• Stir till vegetables are soft.
• Add in maida and ajinomoto. Stir well.
• Pour in milk and stock. Stir well.
• Add shredded chicken, garam masala pdr, green chillies and salt. 
• Cook till thickens. Remove from fire and keep aside till cool.
• Take small balls and shape in cutlets.
• Heat oil in a pan.
• Roll the cutlets in breadcrumbs and dip in beaten eggs.
• Shallow fry on both sides till golden brown.
• Serve as a starter or snack with tomato sauce.

Notes:-

• You may freeze these cutlets after rolling in bread crumbs in an airtight box and fry them later.
• Remember to keep stirring the mixture well after adding the chicken or else it may burn.
• If you have a food processer, just add the chicken and chopperize for 3-4 seconds instead of manually shredding it.

Happy Cooking!!

Sending this entry to :- Hearty and healthy event + Hudson Canola Oil Hamper ~ a giveaway