Weight loss for Diabetes – Recipes

For people with diabetes, and want weight loss, so there are certain foods that should be limited.

 

 

These foods can cause spikes in blood sugar or contain unhealthy fats.

like white rice or white pasta, apple sauce, jam, and some canned fruits fried foods, or foods high in trans fats or saturated fats.

 

 

Diabetes is a prolonged insulin resistance condition. It is critical to eat right to improve/reverse the diabetic condition.

 

 

Follow these easy recipes to drop blood sugar levels and eat right.

One of the best ways to manage diabetes is to lose extra weight. When it comes to diet,

the key is to strike the right balance between carbohydrates, fats, and protein.

 

 

“Cutting the carbohydrates is the No. 1 way to lose weight,”. Carbohydrates cause the pancreas to release insulin.”

They should make up no more than 45% or so of daily calories for most people with diabetes.

 

 

Consult a doctor, because your target might differ based on your weight, activity level, and which medicines you take.

 

 

When choosing carbs, pick ones that won’t make your blood sugar spike — high-fiber fruits and vegetables, and whole grains.

Skip the pastries and white bread. Another goal is to lower your daily calorie count, but not by skimping on protein.

 

 

You need protein to maintain muscle, which helps you maximize your calorie-burning potential.

 

 

At least 20% to 30% of your plate should be made up of lean protein sources like fish, tofu, and skinless grilled chicken breast.

Weight loss for Diabetes goals: Make losing weight with diabetes easier by setting S.M.A.R.T. goals.

Hara Bhara Kabab-A Perfect High Protein Snacks

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

 Hara Bhara Kabab can be a healthy snack when prepared right. The use of nutritious items like sprouts, peas, and paneer makes them a good source of iron, protein, fiber, and other essential nutrients. To make them even healthier, consider air-frying them or cooking them in a nonstick pan instead of deep frying. Sprouted moong is a low-calorie, high-fiber food, making it a great addition for those aiming to lose weight. And so is paneer, which is full of protein, which has a high satiety value, which makes us feel full for a longer time, and so helps in weight loss.

This snack recipe is really mouth-watering and can easily be cooked at home. as been made with a few ingredients, this easy recipe can be made without taking too much valuable time. A surprising fact about this dish is that one can pack it in kids’ tiffin as well to serve them with something healthy and filling. Try this breakfast recipe right away! Tried making a healthy and tasty snack, which came out really well, so sharing this recipe with all to try a high-protein, healthy snack. 

Ingredients

50gm sprouted  moong

50 g low-fat paneer

1/2 cup peas

5 cashews (optional)

1 small Capsicum (cut into small pieces)

Half  tsp red chilli powder

Half tsp garam masala powder

Salt to taste

Method to Prepare Hara Bhara Kabab

Add sprouted moong and green peas in a mixer grinder jar and make a smooth paste.

Pour the mixture into a bowl.

Now add grated paneer and capsicum to the bowl.

Now add red chilly powder, Salt, and garam masala powder and mix well. 

Make 5 tikkis out of the mixture. Brush the pan with oil/ghee and place the tikkis on it. Place 1 cashew on each tikki and cook for 3-4 minutes on each side. 

Hara bhara kabab is ready to serve. Serve with green chutney and enjoy this high-protein meal.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/, https://fitpiq.com/homemade-lemon-tea/

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HOW TO MAKE HIGH PROTEIN PIZZA

By / Fitpiq Team, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This high-protein chela offers a large amount of nutritional benefits, especially a high amount of protein. Green gram dal provides protein and essential amino acids.. Besan contains fiber, which aids digestion and promotes healthy gut bacteria. Paneer (Indian cottage cheese), cheese cubes, and besan (gram flour) offer various health benefits, primarily due to their high protein content and low glycemic index. Besan flour base pizza with paneer, for example, is a great option for managing blood sugar levels and promoting weight loss due to its slow release of carbohydrates.

Gram dal adds protein, essential for muscle repair and overall health. And same as paneer and cheese, which have a good amount of calcium, essential for bone health. Paneer also contains vitamins like A and D, which support various bodily functions, and also Paneer is a good source of tryptophan, a precursor to serotonin, which helps regulate mood and reduce stress.

Likewise, Cheese can be a source of vitamin D, which supports calcium absorption and immune function.  Combining besan, paneer, and vegetables in a pizza provides a variety of nutrients, including protein, carbohydrates, and vitamins. So this pizza not only nutritious but is also delicious. Pizzas are easy to make, versatile, and can be customized with various vegetables and spices. 

Ingredients

50gm paneer

  • 50gm besan flour
  • 1 cheese cube
  • 1 Capsicum
  • 1/4 bowl of corn
  • Oregano, chilli flakes, salt
  • 1 tbsp Green chutney (homemade)
  • Salt to taste

Method of Preparing High Protein Pizza

Add besan flour to a bowl. Add the salt, flour, water, turmeric, pepper, and chili flakes and mix to make a smooth batter.

Dice the vegetables finely and chop the paneer into small pieces.

Use a tissue to ensure the bottom of the pan is coated well with oil. And add about a ladle of the mixture into the pan, now spread green chutney evenly once the base starts cooking. 

Now spread all the veggies, corn, and paneer pieces all over the cheela and grate cheese cubes over it. Now sprinkle oregano and chili flakes.

Switch off the flame and cover it with a lid for two minutes. High-protein paneer cheese pizza is ready to serve. Enjoy….

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For more information –https://fitpiq.com/how-to-make-chicken-manchow-soup-2/

HOW TO MAKE ASIAN CUCUMBER AND SESAME SALAD

By / Healthy Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes

This Asian Cucumber Salad is cool and refreshing and pairs well with many things. It’s vegan and also gluten-free but also is a nice addition to meals and bowls you are already making. It is a healthy lunch option and also is high in nutrients. Cucumber and carrots are not only low in calories but also high in many important vitamins and minerals. It contains antioxidants and also aids in weight loss. It not only promotes hydration but also is rich in fiber, and so it is easy to add to your diet.

Sesame seeds are added to it, which are also rich in fiber but support healthy bones, and because sesame seeds are rich in iron and folate and also healthy fats , so it helps in increasing haemoglobin. It is also a good source of B vitamins and also boost estrogen levels and so it falls in ‘estrogen boosting foods’.Here’s a simple recipe for Asian Cucumber Salad that I think you will fall in love with because it is fast and easy and light and delicious! Cool, refreshing cucumber are just what I crave during the hot summer months, and so this salad is no exception. It hits all the flavor notes as well- such a great combo!

INGREDIENTS

  • 2-3 Cucumber peeled with a peeler
  • 1 Carrot peeled with a peeler
  • ½ cup Coriander leaves
  • 2 tbsp Roasted sesame seeds
  • 2 tbsp Peanuts
  • 2 tbsp Garlic, chopped
  • ¼ tsp Oregano (optional)
  • ¼ tsp Chilly flakes
  • ¼ tsp Kashmiri red chilly powder
  • ¼ tsp Soya sauce (optional)
  • 1 tbsp Hot olive oil
  • ½ tsp Lemon juice
  • Salt to taste

PREPARATION OF ASIAN CUCUMBER SESAME SALAD

 In a big bowl, add peeled cucumbers, carrot, coriander leaves, and peanuts.

 In a small bowl, add chopped garlic, roasted sesame seeds, oregano, chili flakes, and red chilly powder, and also soya sauce which is optional . Now add hot oil to that small bowl and mix all ingredients.

Add this mixture to our salad. Now add salt and lemon juice, and mix well.

Asian Cucumber Salad is ready to serve . Enjoy…

Nutritional benefits:

Proteins 0.9 gm       Carbs 12.5 gm     Fiber 1.4 gm      Fats 4.0 gm

For more information click here

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How to Prepare antioxidant-rich detox drink

By / Fitpiq Team, Health Tips, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes

To prepare antioxidant-rich detox drink is perfect for removing toxins from your body and boosting your immune system. It’s made with fresh herbs that are high in antioxidants and other essential nutrients that help to flush out toxins from the body. This drink is vegan and gluten-free, making it suitable for many dietary preferences. can be taken as a morning drink.

Ingredients: –

Clove: 1 small stick of cinnamon

Citrus peels(1/2 orange, or 1-2 lemon)

Peels of cucumber

Amla -1

Rose flower-1

Fresh aleovera gel

Pink Himalayan salt

Raw ginger and turmeric

Mint leaves

Preparation: –

In a glass Jar, add all the ingredients for 3-5 hours or may be overnight in the fridge.

Nutritional value per 100 grams:

Calories: 20 kcal

Carbs: 5gms

Fiber: 1.25gms

Proteins: 0.5gms

Fat: 0.25gms

How to make soya paneer pancake

By / Breakfast Recipes, Festival Recipes, Fitpiq Team, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes

Soya Paneer Pancake is a healthy and nutritious pancake recipe made with soy flour, paneer, and a blend of aromatic spices. This recipe is gluten-free and vegetarian, making it suitable for many dietary preferences. It is also a great source of protein and fiber, thanks to the soy flour and paneer. However, people with a dairy or soy allergy should avoid this dish.

INGREDIENTS

1 cup soya flour: 120gms – 1/2 cup paneer, crumbled: 50gms – 1/2 teaspoon cumin powder: 2.5gms – 1/2 teaspoon coriander powder: 2.5gms – 1/4 teaspoon red chili powder: 1.25gms – Salt to taste – Water, as needed: 100ml – Oil, for cooking: 10ml

PREPERATION

1. In a large mixing bowl, combine the soya flour, crumbled paneer, cumin powder, coriander powder, red chili powder, and salt.

2. Add enough water to make a smooth batter. The batter should be of pouring consistency.

3. Heat a non-stick pan or griddle over medium heat. Brush some oil on the pan.

4. Pour a ladleful of the batter onto the hot pan and spread it into a circle.

5. Cook for 2-3 minutes until the bottom is golden brown. Flip the pancake and cook the other side for 1-2 minutes.

6. Remove the pancake from the pan and repeat the process with the remaining batter.

7. Serve hot with chutney or sauce of your choice.

NUTRITIONAL VALUE PER SERVING: –

  • Calories: 140 kcal
  • – Protein: 10g
  • – Fat: 6g
  • – Carbohydrates: 10g
  • – Fiber: 4g

How to make healthy ragi Upma

By / Breakfast Recipes, Celiac Disease, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Ragi is a nutritious whole grain rich in fibre, calcium and iron. Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being.

Ragi comprises a vast array of key nutrients like B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats. 

Ragi is best food for weight control, diabetes,Prevents Skin Damage,Boosts Hair Growth

Ingredients :-

Ragi flour -1 cup

Mustard seeds -¼ tsp

Chana dal- 1 tsp

Onion, chopped 1 tbsp

Carrot, chopped -1 tbsp

Beans, chopped -1 tbsp

Green chillies, minced -½ tsp

Curry leaves a few

Oil-1 tbsp

Salt to taste

Coriander leaves, chopped a few

Lemon juice – ½ tsp

Water -1-2 cups

Serving Size: 1 Bowl

Procedure:

  • Take ragi flour in a large bowl and add salt.
  • Now, slowly add the 1/2 cup water in small batches and rub it into the flour.
  • Add 1/2 – 1 cup more water gradually as needed. The texture must be grainy and damp.
  • Place this ragi mixture in a steamer bowl and cover it with a plate.
  • Steam for 10 minutes, after 10 minutes remove from the steam.
  • Crumble the steamed ragi and set aside.
  • In a pan, heat oil and add curry leaves, mustard seeds, and onion, cook till transparent in color.
  • Then add the chana dal and stir well.
  • Add the carrot and beans and cook till it softens.
  • Now, add the crumbled flour to the vegetables and keep stirring well to avoid lumps.
  • Cook it for some time and garnish it with some freshly chopped coriander leaves and lemon on it.
  • Serve and enjoy!

Nutritional Value Of Ragi Upma

Carbs-22 gm
Fat-5 gm
Protein-4 gm
calories-153 cal

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How To Prepare Drumstick Soup

By / Health Tips, Healthy Recipes, Protein Rich Recipes, Science behind weight loss, Soups, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

The drumstick soup recipe is full of essential nutrients, and low-calorie and carbohydrate drumsticks help regulate blood sugar levels, control hypertension, and boost vitality. Butter added to the soup provides the needed energy, and milk helps to strengthen the bones. Drumstick is probably one such vegetable that is loaded with vitamins and is also very healthy. Drumsticks, also known as moringa, are indeed an excellent addition to any diet. The most popular way to consume drumsticks is with meals, but there are plenty of other ways you can incorporate them into your diet and reap their benefits. Drumsticks are highly nutritious, not only for their protein content; they are also packed with beta-carotene, vitamin C, calcium, potassium, and iron. Make sure to chew the leaves well to assimilate the maximum amount of nutrients. Now let’s get to the drumstick soup recipe.

Drumstick Soup Benefits

1. Protecting and nourishing skin and hair

2. Treating edema

3. Preventing and treating cancer

4. Treating stomach complaints

5. Fighting against bacterial diseases

6. Protecting the liver

7. Making bones healthier

8. Treating asthma

9. Protecting against kidney disorders

10. Treating diabetes

11. Improving eye health

Ingredients –

  • 4 – 5 Fresh drumsticks
  • 1 Small size onion, chopped
  • 5 – 6 Garlic cloves
  • 1 Bay leaf
  • 1 Teaspoon black peppercorns
  • 1/4 Cup coriander stalks
  • 1 1/4 Teaspoon rock salt
  • 3 Cup water

Recipe For Drumstick Soup –

  • To prepare the drumstick soup, wash it gently and lightly Peel the drumsticks. Therefor place them on a chalkboard and cut them to approximately 2 inches.
  • Now take some onions, cloves of garlic, and coriander stalks, wash them, and peel and chop them into pieces.
  • Put all the ingredients in a pressure cooker: drumsticks, onions, garlic, bay leaf, coriander stalks, peppercorns, and salt. After that, at last, add water to the pressure cooker and close the lid by allowing for 1-2 whistles.
  • Add water to the pressure cooker and close the lid
  • Allow the steam to escape before opening the lid. Otherwise, it will spill out if you try to open it immediately, so you need to take precautions.
  • Once the mixture cools, lightly transfer it to a mixer or blender and blend until it has a smooth texture.
  • Place the strainer over a bowl and pass the blender mixture through it using a round spoon so you can get a smooth maximum yield.
  • 9. Transfer in a serving bowl, Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.
  • Serve hot, garnished with the remaining seeds of drumsticks, chopped coriander and sprinkle crushed black peppercorns.

Macros –

  • Calories: 50 kcal
  • Protein: 3.4 grams
  • Carbohydrates: 11 grams
  • Fat:  0.4 grams

For more recipes: Click herehttps://fitpiq.com/how-to-prepare-sourdough-bread-at-home/

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How to make easy Quinoa Tofu/Chicken salad for easy lunch or breakfast to carry

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Protein Rich Recipes, Salads, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

Quinoa is a “super grain” because it is loaded with fiber, antioxidants, several vitamins, and minerals. It is rich in manganese, folate, zinc, iron, phosphorus, magnesium, and vitamin B1.

Additionally, omega-3 fatty acids, amino acids, and protein are high in quinoa. It is good for heart health, boosts gut health, and is good for skin and hair. Quinoa helps in reducing inflammation, improves cholesterol and blood sugar levels.

This recipe is easy to cook and tempting.

Ingredients

1.Quinoa -boiled               1 cup

2.Plain Curd-2 tbsp

3.Cucumber –chopped ¼ cup

4.Onion-chopped 2 tbsp

5.Cherry Tomatoes- chopped 1/4 cup

6.Cucumber, Shredded 2 tbsp`

7.Black pepper, ground to taste

8.Salt to taste

9.Basil leaves, chopped-2 tbsp

10.Dill seeds-1tsp dil

11. Lemon juice-1 tbsp

12.Feta cheese-2 tsbp

13.Tofu or salmon -1/4 cup cooked

Serving Size-1 Bowl

 Procedure:

1.Firstly In a small bowl or jar, Take curd,shredded cucumber,lemon juice,salt ,dill seeds and pepper and Mix well

2.Now add onion, tomato, cucumber ,Feta cheese ,cooked Quinoa,cooked tofu /salmon and Season with basil leaves

3.Mix all together and serve it.

Nutritional Value Of Quinoa Tofu/Chicken salad

Carbs-23 gm
Fat- 12gm
Protein-10 gm
calories-236 cal

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How to Make Tasty Mushroom Quinoa Pulao

By / Festival Recipes, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight loss for Diabetes - Recipes, Weight Loss Recipes, Winter Recipes

This Dish is Rich in protein and dietary fiber, B vitamins and dietary minerals in amounts greater than in many grains It has a higher amount of all essential amino acids.

Quinoa is a super-healthy food that you must adopt in your daily life.This Is Gluten free dish,super tasty and easy to cook.This dish is rice replacement dish.

It is vegan, gluten-free and one of the simplest one-pot meals ready in under 30 minutes.

It helps to lower cholesterol and control blood sugar levels.

Ingredients :-

1.Oil -2 tsp

2.Garlic,crushed-2 cloves

3. Onion, diced-1 small sized

4.Quinoa, cooked 1/2 cup

5.Mushrooms-1 cup

6. Coriander, chopped -1 tbsp

7. Lemon juice-1 tbsp

8.Salt -to taste

9.Black pepper powder to taste

10.Walnuts toasted-1/4 cup

Serving Size: 1 Bowl

Procedure:

  • Firstly Heat oil in a pan and saute garlic and onions.
  • Add mushrooms and season with salt and black pepper powder.
  • Cook for five minutes until the mushrooms are soft.
  • Add coriander and toasted walnuts
  • Toss in the quinoa and mix well.
  • Squeeze lime juice before serving.
  • Serve Hot

Nutritional Value Of Mushroom Quinoa Pulao

Carbs-17 gm
Fat- 5gm
Protein-3.5 gm
calories-124 cal

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How to Prepare Sourdough Bread at home

By / Breakfast Recipes, Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Keto Recipes, Protein Rich Recipes, Science behind weight loss, Weight loss for Diabetes - Recipes, Weight Loss Recipes

Sourdough bread is not only tastier than regular bread, but it is also healthier and simpler to digest. This healthier sourdough bread with 100% sprouted whole grain flour is packed with seeds for extra vitamins, minerals, protein, and healthy fats. Because of the incorporated superfoods, this bread is one of the most nutrient-dense on the market. It’s also quite yummy. This bread is robust, has a delicious nutty flavor, and has great texture with all of those seeds. This recipe is ridiculously simple and vegan!

Sourdough is known for its characteristic tangy flavor, chewy texture and crisp, crackly crust. From a health standpoint, it dominates when compared to supermarket loaves. The naturally occurring acids and long fermentation help to break down the gluten, making it more digestible and easy for the body to absorb. And it tastes darn good!

Ingredients For Sourdough Bread at home-

Himalayan pink salt -2 tsp

Room temperature water 1 ¾ cups

Unfed starter from fridge 2 Tbs

Sunflower seeds – ¼ cup

Pumpkin seeds – ¼ cup

Black sesame seeds – ¼ cup

Hemp seeds – ¼ cup

Ground flaxseed – ¼ cup

Recipe For Sourdough Bread at home –

Method Mix all ingredients mentioned under dry mix thoroughly.

Add warm water, slowly kneading continuously until soft for about 10 minutes. Cover and allow to rise for an hour until doubled in size. Punch and kneel again.

Grease a loaf pan with butter, shape the dough into a loaf, and place it in it.

Simultaneously, for any remaining dough, sprinkle with topping.

Bake for 1 hour at 400°F until the top crust turns golden brown. Cool and remove. Slice them and enjoy every bite loaded with nutrients.

Macros – 1 Slice

  • Calories: 92 kcal
  • Protein: 3.8 grams
  • Carbohydrates: 18 grams
  • Fat:  0.6 grams

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How to make stewed apple with jaggery.

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