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.

How to make Delicious High Protein Sprouts Tikki

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

Introduction:-

This Delicious High Protein Sprouts Tikki is a flavorful and full of nutrition recipe. Certainly, Sprouts are an excellent source of plant based protein which provides essential amino acids that help in muscle growth, repair and overall body functioning. It is high in dietary fiber which improve the digestion and metabolism, it detoxify toxins from our body and helps to maintain healthy cholesterol levels. This sprouts gives satiety (feeling of fullness), and it can be beneficial for weight management too.

This recipe can give you a yummy twist of eating boring sprouts in a new way. Sprouts Tikki is healthy made by sprouts are a favorited among the fussy eaters. This is an easy-to-make and yummy snack recipe which is cooked with sprouted moong and black chana, sprouted fenugreek seeds, gram flour or besan and roasted peanuts.

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Ingredients:-

  1. Mixed sprouts (moong beans, black chana, methi seed sprouts) – 1 cup
  2. Grated paneer – 1/2 cup
  3. Besan for binding – 1 tbsp
  4. Small Onion chopped – 1/2 cup
  5. Roasted peanuts – 2 tbsp
  6. Coriander leaves – 1/2 cup
  7. Ginger garlic paste – 1 tbsp
  8. Cumin seeds – 1 teaspoon
  9. Coriander powder – 1 tbsp
  10. Green chilli – (adjust to taste)
  11. Oil for greasing or shallow fry (no oil required if you are air frying)
  12. Salt to taste

Preparation:-

  • Firsly wash the lentils (moong and black chana) thoroughly.
  • Saok both the lentils and fenugreek seeds separately for 7-8 hour or overnight.
  • Once you’ve soaked lentils and seeds started the germination process, Tie the knot and tighten the cloth and keep it in the bowl in a corner overnight for a minimum of 12 hours or till they start sprouting.

Method:-

  • First of all, take a mixer jar, combine the mixed sprouts into the jar.
  • Now add green chilli, ginger garlic paste, cumin seeds, roasted peanuts, coriander leaves and salt to taste into the jar.
  • Blend all together (do not add water in mixture). Mix everything thoroughly.
  • After that, pour all the mixture of jar into a bowl. Now, add finely chopped onion, 2 tbsp besan and grated paneer. Mix everything thoroughly. Now grease some cooking oil on your hand and shape each portion into a tikki.
  • Heat a small amount of oil in a pan. Place all the tikki once it hot. Now let it cook until they are golden brown on both sides, turning tikkis accordingly to ensure even cooking.

Macros of approx. 4 Sprouts Tikkis (per servings):-

Calories: 200 kcal

Protein: 10.2 g

Carbohydrate: 18.2 g

Fats: 17.8 g

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How to make Overnight soaked Oats with Nut and Fruits

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

Introduction:-

This is Overnight soaked Oats with Nut and Fruits. If you love healthy breakfast options and don’t want to do a whole lot of work in the morning ? This Overnight oats with Nuts and Fruits recipe is the best option to you. It’s honestly one of the easiest no cook breakfast option, that will leave you with healthy grab and go breakfast. And the fun part is that it is endlessly customizable.

It is high in soluble fiber, beta glucan which has numerous benefits. This helps to reduce cholesterol and blood sugar levels. Overnight oats has low glycemic index, it promotes healthy gut bacteria and increases feeling of fullness.

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Ingredients:-

  1. Rolled oats – 1/2 cup
  2. Chia seeds – 1 tbsp
  3. Peanut butter (optional) – 1 tbsp
  4. Nuts (cashew, almonds, walnuts) – 1/3 cup
  5. Milk – 1 cup
  6. Jaggery powder – 1 tbsp
  7. Fruits (as per your choice) chopped – 1 cup
  8. Pumpkin seeds – 1/2 tbsp

Method:-

  • Take rolled oats in smoothie jar (use 16 ounce mason jar with a screw lid). Now add chia seeds, milk along with nuts.
  • Soaked this mixture overnight in the fridge. (in winter no need to store in fridge)
  • In the morning, take out your oats jar from the fridge. Allow the mixture to be at normal temperature.
  • After that, Add some peanut butter, maple syrup or honey into oats. Now add freshly chopped fruits as per your choice. Mix all together nicely.
  • Now garnish it with pumpkin seeds or sunflower seeds.

Your quick and yummy Overnight oats with fruits and nuts are ready to served. Start your day with this instantly made breakfast option with goodness of health.

Macros of Overnight Oats with Nuts and Fruits:-

Calories: 350 kcal

Carbohydrates: 45.7 g

Protein: 15.6 g

Fats: 14.5 g

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Let’s make Protein Rich Kala Chana Dosa

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

Introduction:-

This is Protein Rich Kala Chana Dosa recipe. Dosa is one of the most loved breakfast, there is no doubt about it. However, there are many variations in dosa. But this dosa is unique and highly nutritious from others, because it is made my desi Kala chana which easily available in everyone’s kitchen. Now let’s talk about its benefits:-

– It is made by black chickpea is also known as kala chana in India, Kala chana is good source of plant based protein. So, it is a great option for vegetarians. It has fiber and essential micro nutrients like – iron, zinc, magnesium and vitamin B group. This dosa is a great option for diabetic patients, and who wants to weight loss. It gives you feeling of fullness.

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Ingredients:-

  1. Kala chana – 1 cup
  2. Rava – 1/2 cup
  3. Curd – 2 tbsp
  4. Green chilli – 2 small
  5. Ginger – 1/2 inch
  6. Coriander leaves – 20 gm
  7. Cumin – 1 tsp
  8. Black pepper – 1/2 tsp
  9. Pinch of Hing
  10. Salt to taste
  11. Cooking oil – 1 tbsp
  12. Water as required

Method:-

  • Firstly, Soak kala chana overnight or 7-8 hours.
  • Take a jar. Add Kala chana, salt and all the ingredients are mentioned. Now blend all material together by adding some water and make a smooth batter. Keep it aside for 15 min.
  • Heat a tawa or non stick pan on a low flame. Grease some oil on the pan. Pour the batter and gently spread the batter starting from the center and moving outwards. Spread some oil on dosa.
  • When the dosa is getting roasted, flip it slightly. Cook from the side.
  • When the dosa has nicely light browned from the both side. Now fold it and bring it to your plate

Your Protein rich kala chana dosa is ready. Serve it hot with tomato chutney or green chutney.

Macros of Kala Chana Dosa:-

Calories: 300 kcal

Carbohydrate: 40 g

Protein: 10 g

Fat: 5 g

Fiber: 10 g

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How to make Healthy Cauliflower Egg Pulao without Rice

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

Introduction:-

Healthy Cauliflower Egg Pulao without Rice is quick, easy, super nutritious and a great replacement of rice and It is rich in nutrients such as vitamins C and K, a good source of folate high in fibre and protein.

For some healthy reasons, once in a while we should take a break from all grains and consume a grain free meal to give an ease to our gut health, but that meal should be fulfilled with equal amount of nutrients as grains. So, this recipe can be a great option as a detox meal. Now let’s jump to the recipe.

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Ingredients:-

  • Cauliflower grated – 1 cup
  • Broccoli grated – 1 cup
  • 2 Whole Eggs
  • Onion, capsicum (red, green, yellow) – 1 cup (choose veggie as per your choice)
  • Mushroom – 1 cup
  • Sweet corns – 1/2 cup
  • Ginger garlic grated
  • Salt and black pepper to taste
  • Oil for cooking – 2-3 tbsp
  • Coriander leaves for garnishing

Cooking Method:-

  • Heat 2 tbsp oil in a pan. Add grated ginger and garlic, roast it slighly.
  • Now add onion and capsicum. Subsequently, Saute for a while.
  • After that add grated cauliflower, broccoli, boiled corns and chopped mushrooms into the pan.
  • Add salt and black pepper to your taste, mix it well. cover the pan, cook the mixture for 5 min.
  • Prepare Scrambled eggs separately – Heat 1 tbsp oil on a separate pan on a medium flame. Pour raw eggs in oil, when it starts cooking, keep stirring it nicely and stirring the eggs every few seconds. Finally, the pieces of eggs get separated, then off the flame.
  • Add scrambled eggs into the cauliflower mixture and stir it well for 1 min. Now Off the flame.
  • Garnish it with Coriander leaves.

Now Healthy Cauliflower Eggs Pulao without rice is ready. Enjoy it with chick pea hummus or any dip of your choice.

Macros of Cauliflower Egg Pulao:-

Calories: 160 kcal

Protein: 10g

Carbs: 7.5g

Fat: 10g

Fiber: 8.5g

So, here it is a perfect recipe filled with nutrition and a great way to substitute rice in your meals. Try this, It’s going to be a regular for you, surely.

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How to make Nutritious Hariyali Matki Khichdi

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

Introduction:-

Nutritious Hariyali Matki Khichdi is a super healthy, tasty and easy to make recipe which keeps your digestive system in order, it may help detoxify the body. It is advisable in diabetes, Hypothyroidism weight loos. Matki beans also known as moth beans are rich in protein, vitamin, minerals and high in fibre. It improves our health and gut health. Due to using green leafy vegetables and spices contain antioxidants potentially reducing risk of many diseases.

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So, let’s begin the recipe…

Ingredients:-

  1. Matki beans (moth) – 1.5 cup
  2. White rice – 1 cup
  3. Fresh Coriander and mint leaves paste – 1/2 cup
  4. Spinach (Palak) – cup
  5. Vegetables of choice finely chopped – 1 cup (Green beans, carrots, green chilli, green peas)
  6. Onion finely chopped – 1 1/2 cup
  7. Ginger garlic paste – 1 tbsp
  8. Mustard oil or ghee – 2 tbsp
  9. Cumin and mustard seeds – 1/2 tbsp
  10. Pinch of Hing (Asafetida)
  11. Bay leaf, cardamom, clove – 1
  12. Turmeric, red chilli powder – 1/2 tbsp
  13. Water – 500 ml

Preparation:-

  • Soak the matki beans overnight.
  • Soak white rice for 30 min before cooking.
  • Make a smooth paste of fresh coriander, mint leaves and green chilli.

Cooking method:-

  • Lets Heat 2 tbsp mustard oil or ghee in a cooker on a low flame. Once the oil is hot a little, crackle cumin and mustard seeds then add and slightly roast some bay leaf, cardamom, clove and pinch of hing.
  • Now add onion and sauté till it become golden. After that add turmeric, red chilli powder and roast a little.
  • Now add all the chopped veggies, soaked matki and rice into the cooker. Add salt and pepper as per your taste. Mix it well for 2 min. Add 500 ml water, cover it and take 3-4 whistles.
  • Once the khichdi is properly boiled, add half a cup of coriander and mint green paste and 1 cup chopped spinach. Stir it well and let it cook for 2-3 min. after that off the flame.

Your Nutritious Hariyali Matki Khichdi is ready. Serve it with raita and chutney.

Nutritional Value of Hariyali Matki Khichdi (per serving):-

Calories – 360kcal

Carbs – 39.7g

Protein – 15g

Fat – 6g

Fiber – 7.5g

Try this healthy recipe and let us know by commenting that how did you like it.

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How to make Wholesome Barnyard Vegetable Millet Idli recipe

By / Health Tips, Healthy Breakfast Recipes, Healthy Recipes, Weight loss for Diabetes - Recipes

Introduction:-

Wholesome Barnyard Vegetable Millet Idli recipe is a wholesome recipe. It is a boon for those who are gluten allergic and heart patients. This recipe has majority of benefits. why ? because it is made by Barnyard millet. Barnyard millet also known as Sanwa rice is a wild seed, not a grain. It is a gluten free, rich in minerals and vitamins, low in carbohydrate, So this is definitely a weight loss and diabetic friendly recipe.

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Ingredients:-

  • Barnyard Millet – 1 cup
  • Urad dal (white) – 1/2 cup
  • Thick Poha/flattened rice – 1/4 cup
  • All vegetables(finely chopped) – 1 cup including all (Carrots, green beans, capsicum, coriander leaves, green peas). Add as per your choice or availability.
  • Fenugreek seeds – 1/2 tbsp
  • Baking soda – 1/3 tsp (if required)
  • Black pepper and Salt to taste
  • Cooking oil for greasing.

Preparation:-

  • Wash the Barnyard millet and urad dal thoroughly. Add fenugreek seeds, some water and soak it for about 4-5 hours.
  • Drain the water and grind all soaked material into a smooth paste by adding a little water (make sure not to add too much of water). Consistency should be thick as rice idli batter. Add salt, allow the batter to ferment overnight for 7-8 hours.

Cooking Method:-

  • In the morning, firstly soak the poha for 15 min.
  • Now finely chop all the vegetables as per your choice.
  • When the batter is nicely fermented, add all veggies and black pepper into the batter and mix well.
  • Prepare idli steamer by adding some water, allow it to boil for steaming, grease the idli trays with some cooking oil. Pour the batter into them and start steaming for about 4-5 min on a medium flame.
  • After 4-5 min check idli if it is looking fluffy, remove all idli from steamer.

Your Vegetable barnyard millet idli is ready to be served, enjoy it with sambhar and coconut/peanut/tomato chutney.

Tip:-

Fermentation is a healthy process. It helps in improving digestion and improving gut health by producing good bacteria like probiotics.

But If you wish to make this recipe more quickly, soak the millets, urad dal and fenugreek seeds overnight. In the morning, make a smooth paste, add 1/3 tsp of baking soda for quick fermentation.

Macros:

Calories: 80kcal

Carbs: 15g

Fat: 2g

Protein: 3g

Fiber: 3g

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How to make Healthy and yummy Sweet potato Coriander curry

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

Introduction:-

Healthy and yummy Sweet potato Coriander curry is a unique, very easy to make recipe that tastes good with less ingredients might already be in your kitchen. This is a weight loss and diabetic friendly recipe which gives a range of health benefits, it is rich in vitamin A, C, K, and B6, minerals like potassium, manganese, calcium and magnesium. Sweet potatoes and coriander are rich in antioxidants, also it helps in regulating blood sugar levels and blood pressure.

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Ingredients:-

  1. Sweet potatoes (boiled, peeled and diced) – 2 medium
  2. Coriander leaves (medium chopped) – 1.5 cup
  3. Tomato (chopped) – 1 small
  4. Green chilli – 2 small (adjust to taste)
  5. Garlic – 2 cloves
  6. Ginger – 1/2 inch
  7. Onion (chopped) – 1 small
  8. Cumin seeds – 1 tsp
  9. Curd – 1/2 cup
  10. Oil for cooking – 2 tbsp
  11. Black pepper, Salt to taste

Preparation:-

  • Before start cooking, firstly boil the sweet potatoes and peel off and cut into cubes when it gets cold.
  • Marinate diced sweet potatoes in curd. Cover and rest for 10 min.

Method:-

  • Take a jar and add chopped coriander, tomato, green chilli, ginger, garlic, some salt and make a fine paste of it.
  • Heat 2 tbsp of cooking oil in a pan. Add cumin seeds and when it start to splutter, add chopped onion and sauté till it become pink in color. Now add green paste of coriander, 1 cup of water and more salt as per taste. Cover the pan and let it boil for 2 min.
  • Now add marinated sweet potatoes into the curry and add black pepper for seasoning. Stir it well for more 2 min. Cover it and off the flame.
  • Your Sweet potato coriander curry is ready to be served. Enjoy it with plain rice or chapati.
  • Have 2 servings of curry for desired results.

Macros of Sweet potato coriander curry:-

Calories: 361.6 kcal

Protein: 10.3g

Crabs: 35.7g

Fat: 18g

Fiber: 10g

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BITTER GOURD JUICE

HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE :

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

INTRODUCTION :

HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE is good for diabetic patients and bitter gourd is the most popular vegetable that helps treat Diabetes. So Bittergourd is always recommended by doctors and dietitians to consume it due to its ability to regulate glucose levels.

However, its bitter taste deters many individuals from including it in their diet. To address this, we have created a delicious bitter gourd juice recipe that is easy to make and enjoyable to drink. Give it a try and you may find incorporate it regularly into your diet plan. incorporating it regularly into your diet plan.

Did you know that bitter gourd is a great source of fibre and nutrients? It can actually help lower blood sugar levels, assist with weight loss, and even improve respiratory disorders. Maintaining a healthy body fat level is important for overall wellness and can help you achieve a fit and healthy lifestyle. for overall wellness and can help you achieve a fit and healthy lifestyle. and for overall wellness and can help you achieve a fit and healthy lifestyle.

Including Bittergourd in your diet is an initiative idea for your health, make sure to not have too much of it (2-3 bitter gourd in a day). having too much can cause diarrhoea and mild abdominal pain.

It may be worth considering incorporating these options into your dietary habits.

INGREDIENTS OF HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE :

  1. Bitter gourd ( KARELA) – (2-3 medium size)
  2. Himalaya pink salt/ salt according to your taste
  3. Lemon- half tablespoon
  4. Cold water (250ml)

METHOD TO MAKE HEALTHY AND TASTY DIABETIC BITTER GOURD(KARELA) JUICE:

  1. Firstly, wash the bitter gourd thoroughly and cut it into small pieces.
  2. Afterwards, add karela and 250ml water in a mixture and blend till it becomes smooth.
  3. Properly strain it into a bowl.
  4. After nicely strained, add a desired amount of Himalayan pink salt or regular salt, along with half a tablespoon of lemon juice. Mix the ingredients thoroughly.

MACROS OF BITTER GOURD JUICE :

16 calories,

0.15 grams of fat,

0.93 grams of protein

2.6 grams of fibre.

If you’re looking for some quick and easy recipes, just let us know in the comments which type you’re interested in and we will come up with something that suits your needs. Your feedback is always valued. Thank you for reading and have a great day!

for more recipes:https://fitpiq.com/how-to-make-healthy-and-yummy-sweet-potato-coriander-curry/

sesame broccoli chickpea salad

How to make healthy and unique sesame broccoli chickpea

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

Introduction:

Sesame broccoli chickpea recipe is a great lunch or dinner meal option in case if you want to reduce weight. Chickpea is an extremely good and healthy source of vegetarian or vegan protein. And adding broccoli as well as sesame seeds will improve its nutrients and add upto its fibre content as well other trace micronutrients.

Ingredients:

  1. Chickpeas/ kabuli chana – 1 cup
  2. Broccoli florets – 50g
  3. Sesame seeds – 1 tablespoon
  4. Onion finely chopped
  5. Tomatoes finely chopped
  6. Coriander
  7. Lemon Juice – 1 squeeze
  8. salt and pepper
  9. Green chilly ( to taste)

Steps to make the above recipe:

  1. Boil chickpea in a pressure cooker. Make sure to soak them overnight. Once the chickpeas are boiled, we can move ahead with preparing our vegetable mix.
  2. Lets take 1 onion, 1 medium sized tomato and 1 green chilly. Finely chop all of them and mix them in a bowl which has chickpea in it. Make sure to drain excess chickpea water from the boiled chickpeas. You can also use this water later to make chickpea soup.
  3. Add chopped coriander along with lemon juice. Now you can add salt and pepper to taste.
  4. Mix of of this in the bowl and serve immediately for a good wholesome meal.

Macros:

1 Bowl of sesame broccolli chickpea salad has

511.3 Calories

76.9g Carbs

(61.5g net carbs)

15.2g Fat

20.2g Protein

Tamarind ragi semiya upma

Nutritious recipe Tamarind ragi semiya upma

By / Weight loss for Diabetes - Recipes

Tamarind ragi semiya upma (Finger Millet Upma) is a healthy morning breakfast. Tamarind ragi semiya upma is quick to make and tastes delicious as well. Ragi is an excellent source of natural calcium which helps to strengthen the bones. This millet has gained a lot of popularity since few years and is also being included in diet.

This can be included in meals instead of regular semiya recipes. The main thing is, one has to be a little careful when cooking it, if too much water is added, then the whole upma will become one big gloop, so add water wisely to this dish.

Ingredients

Ragi semiya  – 2 cup [200 gm]

Tamarind puree – 3 tbsp [Soak gooseberry size tamarind in hot water and extract]

Roasted peanuts – ¼ cup

Dry red chili – 1

Curry leaves – a few

Turmeric powder – one-fourth tsp

Mustard seeds – a few

Bengal gram – ½ tbsp

Urad dal – half tbsp

Asafetida a pinch

Jaggery – 01 tsp

Oil – a little

Salt to taste

Fenugreek – half tablespoons

Coriander seeds – one tablespoon

Peppercorns – 5

Sesame seeds – a little

Serves 2 people

Method

Dry roast all ingredients and grind to fine powder or coarsely grind.

Firstly, take ragi semiya and then soak them in water, also add salt to the mixture.

Let it be soaked for 3 min.

Then, drain the water & take the soaked ragi semiya, and steam in an idli cooker for 5 to 6 min.

Besides, heat oil in a pan then add mustard seeds to it.

Well, once it splutters add Bengal gram, urad dal, and roasted peanuts and sauté gently.

Now, add dry red chili, curry leaves, asafetida, fenugreek, and turmeric powder and mix well.

Then add salt, coriander, and pepper powder. Mix well.

Moreover, add tamarind puree and mix it. Leave it for boiling.

When it’s boiling, add jaggery & let it thick.

Then, add steamed ragi semiya to it and mix well.

In addition, add sesame powder and mix it. Turn off the heat.

Finally, serve hot and enjoy!

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