Recipes for Diabetes and Heart diseases

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LENTIL CUTLETS

This is a healthy substitution for potato cutlets or aloo tikkis.

Shallow fry them instead of deep frying.

INGREDIENTS:

Lentils: ½ Cup, soaked overnight

Onion, large: ½ no

Chili powder: ½ tsp

Ginger-garlic paste: ½ tsp

Fresh mint leaves: 8-10 no

Finely chopped fresh coriander: ½ cup.

Salt: as per taste.

Maida: ¼ Cup.

Whole wheat bread crumbs, 1/2 Cups.

PREPARATION:

Cook the lentils until they are tender and drain out the excess

water and mash.

Finely chop onion and mint leaves and mix with mashed lentils.

Then add ginger-garlic paste, salt, chili powder, and coriander.

Finally add manda. Mix all the ingredients.

Make small patties.

Coat patties with bread crumbs and shallow fry them.

Serve hot with tamarind chutney.

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Steamed Oat Surprise

Serves 4-5

Fiber-rich foods are an important factor in treating and controlling

diabetes. Start your day with oats the healthy whole grain cereal.

It's high in fiber and prolongs the rise in blood sugars. It also

helps in lowering blood cholesterol and blood pressure. In all a

diabetic friendly food.

Ingredients:

1 cup oats

½ a cup rawa (roasted)

2 ½ cup of curd (low fat)

1 carrot (grated)

¼ cup chopped capsicum

1 tsp oregano

2 tsp eno fruit salt

Salt to taste

Method:

1. Roast rawa n oats separately in a kadhai for 5 minutes stirring

continuously. Cool. Mix together.

2. Add salt, curd, oregano in a rawa and oat mixture. Mix well to

get a thick batter.

3. Boil 2 glasses of water in a vessel. Mix eno with the above

batter and transfer half the batter to a greased thali to get a

thick layer.

4. Sprinkle most of the grated carrot n chopped capsicum over it,

keep aside some for the top. Then sprinkle the green chutney

with the spoon all over

5. Pour rest of the batter. Put the remaining carrot n capsicum.

6. Steam for 15-20 minutes. Check with a knife if done. Cut in

triangular pieces. Add little coriander. Serve with chutney





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Diabetes


Karela Cutlets: Serve - 4

Though unpleasantly bitter, karela tops the list of Diabetes – friendly

foods. Its contains 'Gurmarin' which works like insulin in our body and

helps regulating blood sugar levels.

Ingredients:

½ cup grated bitter gourd

¾ cup grated carrots

¼ cup crumbled low fat paneer

¾ cup boiled green peas

¼ cup whole wheat bread crumbs

3 tsp amchur

2tbsp chopped coriander

2 tsp finely chopped green chillies

Salt to taste

Method:

1. Grate the bitter gourd and apply salt and keep aside for a while.

Squeeze and keep the water aside.

2. Combine grater bitter gourd, carrots, crumbled paneer, mashed

green peas, bread crumbs, amchur, green chillies, coriander and

salt in a bowl. Mix well.

3. Divide the portions and make round flat cutlets.

4. Cook them on non – stick pan, using little oil till both sides are

golden brown.


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Jamun Smoothie : Serve – 3 glass

Jamun is believed to be of special use in the treatment of

diabetes. Jambolene, the enzyme found in jamun helps to

utilize the glucose in the body. Thus the unwanted rise in

the blood glucose levels can be controlled.

Ingredients:

¾ cup deseeded and chopped black jamun

2 cups low fat curds

1 tsp sugar substitute

½ cup crushed ice

Method:

1. Mix all the above ingredients and blend in a mixer till smooth.

2. Pour in a glass and serve.

(Try using a little ripe jamuns to reduce the amount of sugar

substitute)


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Pesarattu Green gram Dosa

Pesarattu is not only easy to prepare but also very nutritious as we

are using green gram to make this dosa . A delicacy from Andhra

Pradesh, it is traditionally served with plain upma and ginger chutney.

Ingredients needed

Whole Green gram - 1 cup

Raw rice - 2 tsp

Onion - 1

Ginger - 1 inch piece

Cumin seeds - 1 tsp

Green chillies - 4-5

For the toppings

Some finely chopped onions

Method

Soak green gram and rice together for 5- 6 hours. Grind it to a

smooth paste along with 1 onion, green chillies, ginger and needed

salt. Add cumin seeds and mix well.

Heat a tava, pour a ladle of batter in the centre and spread it in a

circle from the centre to the outside of the tawa.

Drizzle a tsp of oil around the dosa .

Sprinkle chopped onions on the top and press it lightly with a ladle

or spatula.

After it gets cooked, flip it over to the other side, drizzle a little oil

and cook till done.

Serve hot with ginger chutney


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Ginger Chutney

Ingredients needed

Ginger : 1 tsp

Tamarind: 1 tsp

Red Chilli: 2 no

Jaggary: ½ tsp

Salt: to taste

Tempering

Chana dal: ¼ tsp

Udad dal: ¼ tsp

Curry leaves: Few

Oil: 1 tsp


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LOW SODIUM RECIEPES


Heart friendly shake.

A combination of orange, papaya and banana blended together to

make a filling drink that beats hypertension! This unusual

combination of fruits is rich in potassium, vitamin C and fibre. Banana

is an excellent source of potassium, the deficiency of which is

associated with the change in the normal pattern of the heartbeat.

Ingredients:

1 medium sized orange, seperated into segments

1/4 medium sized papaya, cut into pieces

1 banana, cut into pieces

to servecrushed ice

Method:

1. Blend all the ingredients using little water (if required) till

smooth.

2. Strain the juice using a strainer or a muslin cloth.

3. Add some crushed ice in 2 glasses and pour the juice over it.

Serve immediately.


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Healthy saladThis recipe should definitely be included in your low sodium menu.

Loaded with antioxidants, dietary fibers, vitamins and proteins. It

helps maintain your blood pressure.

Ingredients:

Fresh raddish 1 medium size

Fresh carrots 2 medium size

Moong dal ½ katori

Coriander leaves 5-6 stems

Oil for seasoning

Mustard seeds ½ tsp

Turmeric ½ tsp

Lemon juice 1 tsp

Til seeds ½ tsp

Method:

Wash carrots, raddish and grate.

Soak moong dal in water for 1 hr.

Grind moong dal coarsely in mixer.

Mix moong dal and carrots & raddish. Make seasoning and add to the mixture.

Add lemon juice and garnish with chopped coriander leaves.


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Mini diet pizzaAn evening low sodium snack enriched with potassium, magnesium

Vit c, vit a (antioxidants) etc, acting as a power food for your heart.

Ingredients:-

2 whole wheat bread large slice,

½ cup hang curd, 1 cucumber,

20gms palak,

1 onion,

2 green chilli,

salt to taste,

cumin powder-1/2 tsp,

1/2 tsp oil.

Method:

Finelly chop onion, cucumber, palak, green chilli.

Mix all the chopped vegetables with curd, add cumin powder, salt to

taste.

Cut bread slice round in shape, spread the above mixture on one side

of the slice and cover it with another slice ( like a sandwich)

Roast both the sides using oil on a non stick tawa & serve hot.


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MANGO LASSI

This recipe is rich in vitamins and minerals and also energy dense. It's

a nice beverage to relish.

Ingredients:

Curd – 1 medium katori

Mango – 2 big slices

Sugar – 2-3 tsp

Chilled water

Method:

Wash the mango and peel the cover.

Take two big pieces of mango.

Take 1 katori curd in mixer pot.

Now add mango pieces to it.

Add 2-3 tsp of sugar or according to the taste.

Grind it well and add chilled water if needed.

Serve cool.


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Carrot Cabbage Paratha

Importance: Carrot Cabbage Paratha is packed with many nutrients

like carbohydrates, proteins, fats, fibers, vitamins, minerals. This

recipe can be served for those who are trying to gain weight.

Ingredients:(2 Servings)

Whole wheat flour: ½ cup

Finely grated cabbage: 3/4th cup

Finely grated Carrot: 3/4th cup

Chopped onions: 1/4th cup

Chopped chilies: 2

Ginger garlic paste: 1tsp

Dry mango powder: 1/4th tsp

Chopped coriander

Oil: 1tsp

Salt to taste

Curd: 1/4 cup

Method:

Mix the whole wheat flour and dough together. Prepare a soft

dough out of it with help of some water.

Keep it aside.

Now heat the oil in a nonstick pan, add chopped green chilies, and

ginger garlic paste to it. Sauté.

Add chopped onions and sauté till translucent. Now add grated

cabbage, carrots, cook for 2-3mins.

Now add dry mango powder, salt and chopped coriander to the

stuffing. Mix it well. Your stuffing is ready.

Divide the dough in two equal portions. Roll it in to a small circle

and add the stuffing.

Finally roll out in a paratha, roast on a nonstick pan.

Serve hot with Curd or Mint chutney.


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Food

Recipes for Diabetes and Heart diseases