Chef Mirvaan Shares An Authentic Indian Meal Plan For Diabetics
- Tavishi Dogra
Updated : June 03, 2022 04:06 IST
Chaat to phirni: Here are six diabetes-friendly recipes shared by Chef Mirvaan, BeatO Food Labs.
There is nothing like a hearty Indian meal when it comes to satiating our hunger pangs. From breakfast to dinner, we have many mouth-watering options to choose from while picking our favourite Indian dishes. But it may not be with diabetics. Therefore, we have developed a unique Indian meal plan for diabetic patients. We have curated a list of healthy and diabetes-friendly Indian recipes that will reach out straight to your heart and give you a memorable dining experience. Chef Mirvaan, BeatO Food Labs, asks to have a look:
Cauliflower Poha: You have to start your day on a fit note to live a healthy life. This means having a nutritious breakfast. Being a diabetic, you have to opt for food items low in carbs and high in protein. We have a diabetes-friendly cauliflower poha recipe for you.
- 1 ½ cup grated cauliflower
- 1 tbsp peanuts
- 1 tsp chana dal
- 1 tsp urad dal
- 1 tsp mustard seeds
- ½ tsp fennel seeds
- 1 dry red chill
- ¼ tsp hing
- 1-inch grated ginger
- 1 green chilli
- 1 sliced onion
- 10 curry leaves
- Coriander powder
- Lemon juice
- Coriander leaves for garnishing
- Add mustard seeds, fennel and dry red chilly to an oiled pan.
- Let them crackle, and add onion, curry leaves, green chilli and ginger.
- Mix everything and cook till the onions are translucent.
- Add Haldi, salt and coriander powder.
- Add in cauliflower and toss; cover for 2-3 mins.
- Turn off the flame and add peanuts, coriander and lemon juice.
- Serve hot.
Benefit: Cauliflower poha is a nutrient-dense, gluten-free, vegetarian, low-carb, high-fibre alternative to flattened rice poha. It tastes better than the traditional poha and still keeps your blood sugar under control. You can replace cauliflower with broccoli or cabbage.
Low-Carb Zucchini Paratha: Having a paratha for breakfast remains a norm in almost every Indian household. We have this diabetes-friendly alternative to your regular high-in-calories paranthas. Savour this delicious paratha with a side of yoghurt and top it up with some yummy butter.
- 1 ½ cup BeatO low carb aata
- 1 grated zucchini
- Chopped fresh coriander
- 1tsp red chilli powder
- 1tsp amchoor powder
- ½ tsp ajwain
- 1 tsp coriander powder
- Mix all the ingredients with low-carb atta.
- To form a dough, add a little water.
- Add ghee and knead well; keep aside for 20 mins
- Make parathas as you usually do.
- Serve with raita
- Benefits: A zucchini paratha is the best low carb alternative to regular roti/chapati. It is rich in fibre and protein and filled with the goodness of minerals and vitamins.
- Recommended portion size: 2 medium-sized rotis.
Junglee Saag: There is nothing like savouring saag on a cold winter evening. But, being a diabetic, you are always scared that it might lead to a spike in your sugar levels. You don't have to miss out on this wonderful dish, but you only have to prepare it healthily. We have a diabetes-friendly junglee saag recipe just for you.
- 2 cups sarson/poi/haak
- 1 cup spinach
- 6-7 roughly chopped garlic cloves
- 1 inch roughly chopped ginger
- 1 roughly chopped onion
- 1 roughly chopped tomato
- 1-2 dry red chilli
- 1 tsp hing
- 1 tsp coriander
- ½ tsp jeera
- ½ tbsp red chilli powder
- ¼ tsp garam masala
- ½ tbsp coriander powder
- ½ tsp haldi
- 2-3 tbsp mustard oil
- In a hot kadhai, add mustard oil and heat it to a smoking point.
- Add in whole spices first, along with onions, ginger and garlic.
- Add in tomatoes and the dry masalas; cook till they are cooked but not mushy.
- Add in all the greens together and cook till all the water evaporates.
- Serve with roti
- Benefits: Junglee saag is packed with vitamins and minerals. In addition, it is rich in dietary fibre, which helps in managing chronic conditions.
- Recommended portion size: 1 bowl 250g
Sprouts Sabzi: What can be a healthier option than sprouts when having a healthy and hearty lunch? It leaves you satiated and full of energy. Sprouts are relished both as a meal option and a healthy snack. Have a look at this diabetes-friendly sprouts sabzi recipe.
- 2 cups of moong dal sprouts
- 1 onion
- 1 tbsp chopped garlic
- 2 tomatoes
- 2 tbsp grated coconut
- Stevia - as required
- 1 tbsp Kashmiri red chilli powder
- 1/2 tsp haldi
- 1/2 tsp hing
- 1 tbsp coriander powder
- 1 tsp garam masala
- 1 tsp amchoor powder
- 1 tsp jeera
- 2 chopped green chillies
- In a hot cooker, add oil; temper it with jeera, hing, onion, green chilli and garlic.
- Cook till it’s golden; add in salt to taste
- Add chopped tomato and cook until mushy.
- Then put all the dry masala and cook it well.
- Add in coconut, and mix well.
- Then, add sprouts, 2 cups water and jaggery.
- Cover and pressure cook it till two whistles.
- Garnish with coriander
- Benefits: Sprouting decreases the starch present in the seeds. And thus, sprouts are low in carbs and high in dietary fibre, which doesn't allow your blood sugar levels to spike.
- Replacement: Microgreens/mixed sprouts
- Recommended serving size: 1 serving cup (180-200gms)
Chips Chaat: We all feel the pangs of hunger in the evening, and we might want to binge on unhealthy food. Unfortunately, this might lead to a spike in your sugar levels. Try out this BeatO Chips Chaat recipe to satiate your hunger most deliciously.
For fig chutney
- 3 whole figs
- 1 tsp red chilli powder
- 1 tsp saunth powder
- ½ tsp kala namak
- 1tsp bhuna jeera powder
- 1 tbsp amchoor powder
- Salt to taste
Method: Add figs to pan and water, cover and cook till they are mushy. Then, add in all the masalas and cook for another 5-8 mins till it becomes chutney consistency.
- 1 finely chopped cucumber
- 1 finely chopped onion
- 1 finely chopped tomato
- ½ finely chopped boiled sweet potato
- Fresh coriander
- Roasted amaranth/quinoa popped
- ½ tsp red chilli powder
- ½ tsp chaat masala powder
- 1 finely chopped green chilli
- 1 lemon
- Mix all the vegetables with the rest of the masalas.
- Lay down BeatO chips, and top it up with kachumber.
- Drizzle fig chutney on top of every chip.
- Add lemon juice and roasted amaranth seeds on top.
- Garnish with coriander leaves.
Benefit: Sweet potato is a better option than white potato for individuals with Type 2 diabetes. This is because high levels of magnesium and fibre can reduce insulin resistance and stabilise blood sugar levels. It also has a moderate glycemic index. Pumpkin and squash are better replacements for white potatoes.
Date And Oatmeal Phirni With Coconut Milk: Being a diabetic doesn't mean you can't relish desserts. So here is a mouth-watering date and oatmeal phirni with a coconut milk recipe.
- 2 tbsp dates
- 1 cup oats (rolled oats)
- 2 cups of low-fat coconut milk/thick coconut milk can also be used (almond milk can be a good alternative)
- 1 tsp cardamom pods powder
- ½ cup water
- 20gms almonds for garnishing
- Dry roast the oatmeal in a thick bottom pan.
- Add water and coconut milk, cardamom, saffron, almonds and dates.
- Cook for 20-25 minutes, or until thickened.
- Allow to cool and serve cold.
- Garnish with sliced almonds.
There are always healthier ways to enjoy your favourite meals being a diabetic. You only need to take care of the ingredients you use and the portion size you consume.
If you have any doubts regarding a particular food item, you should always speak to your health coach. Then, follow all the recommendations given by your health coach and ensure the best possible diabetes management.