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.

Thinai pongal

Healthy recipe Thinai pongal in cooker

By / Weight loss for Diabetes - Recipes

Thinai pongal is basically a pongal made using Thinai (Foxtail Millet) instead of conventional rice. Thinai Pongal is a delicious and simple dish that gives benefits of health and taste. Millets come with their own health benefits and it’s recommended to include millet as part of our regular diet.

Pongal refers to grains steeped in curry or gravy. Thinai Pongal is healthy, delicious, and savory. This dish is specially prepared during the harvest festival of Sankranti in South India, such a tasty porridge is often eaten for breakfast or lunch, or dinner meal.

Well, it’s a very simple and yummy dish. In this dish, instead of rice, thinai is included. Thinai pongal (Foxtail Millet Pongal) is made using the same procedure as the conventional Pongal. It’s a simple yet very healthy Pongal. Pongal can also be made using barnayard millet, pearl millet, etc.

Ingredients

Thinai rice [Foxtail Millet] – 1 cup

Yellow moong dal- ¼ cup

Ghee – 3 tbsp

1 tbsp – Cumin seeds

Peppercorn – 01 tbsp

Ginger – one inch [chopped, mashed]

Curry leaves – a few

Salt to taste

Water – 2 ½ cups

Serving 2 people

Method

Firstly, take thinai rice and yellow moong dal and wash them.

Now, take a cooker and add thinai and dal in it, also pour water in it.

Further, put the cooker on flame and add ghee to it. Close the lid and cook for 4 whistles.

In addition, when done then turn off the cooker flame and keep the cooker aside.

Besides, take a pan add ghee onto it and turn on the flame, also add ingredients such as cumin seeds, peppercorn, ginger, and curry leaves.

Let this mixture splutter for a few seconds and then turn off the heat.

 Furthermore, add this mixture to the cooked thinai mixture.

 Then, add salt and ghee to the above mixture and mix well.

Garnish it with little coriander leaves (optional).

Finally, serve hot and enjoy!

Thinai Pongal can be eaten with coconut chutney also.

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Oats dosa

How to make Oats dosa

By / Weight loss for Diabetes - Recipes

Oats dosa is easy and simple dosa recipe made with quickly rolled oats with other ingredients such as rava and rice flour. Oats dosa can be a perfect alternative to the traditional recipe also as it is not much time taking to prepare the batter. Once shallow fried, it would turn to a thin and crisp layer and can be easily served with sambar or chutney for breakfast, lunch, or dinner.

Dosa dishes are one of the common as well as staple foods for many South Indians. Oats dosa and rava dosa recipes are very simple and easy meal dishes that can be made quickly. The dish is filling also and generally does not need any extra side dish.

Ingredients

1 cup rolled oats

One cup rice flour

¼ cup rava/suji

Salt – 1 tsp

4 cup water

½ onion

02 – chilli

2 tbsp coriander leaves

Two tbsp curry leaves

01 tsp cumin

Serving 5 people

Method

Firstly, in a pan dry roast rolled oats until it turns crunchy.

Well, let them cool completely and grind them to make a fine powder.

Now, transfer the oats powder to a large bowl.

Further, add ingredients to the bowl such as, rice flour, rava and salt.

Then, prepare a watery batter by adding water to it. Mix well

Furthermore, add onions, chili, coriander, curry leaves, and cumin to the batter.

Mix it well and the batter should be of water consistency

Let it rest for 15 minutes for oats and rava to soak well.

Then after 15 minutes, see the batter, if it needs water to be added then add water to maintain water consistency.

Now take a, heat it and add little oil to it for greasing. Pour the batter on the pan.

Let it roast for 2 minutes or until the dosa turns crisp.

Finally, serve hot & enjoy!

It can be served with sambar or any chutney.

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oats Pongal recipe

How to make fiber rich oats bran upma

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

Fiber rich Oats bran upma is a healthy and delicious dish that combines the benefits of oats, lentils, and vegetables. With its high fiber content, this dish promotes digestion, satiety, and healthy cholesterol levels. Moreover, it’s worth noting that oats bran is not only delicious but also incredibly nutritious. To elaborate, both of these ingredients are rich sources of protein, fiber, magnesium, zinc, vitamin B-6, and iron, all of which are critical for maintaining optimal health.

Additionally, it’s important to note that Fiber rich oats bran upma has a low glycemic index, making it an ideal food choice for individuals who are trying to manage their blood sugar levels. It is slowly absorbed in the body, causing a gradual rise in blood sugar levels, making it an ideal meal for those who are conscious of their blood sugar levels.

By incorporating oats bran Upma into your diet, you can enjoy a hearty and delicious meal while also benefiting from its many nutritional factors. With its high fiber and protein content, it is an excellent option for those looking for a healthy and satisfying meal.

All things considered, oats bran upma are a nutrient-dense and delicious ingredient that can provide numerous health benefits when incorporated into a balanced diet.

So, if you’re looking to improve your overall health, why not try incorporating oats bran upma into your meals and snacks?

You can also try: https: how-to-make-seed-crackers-at-home, how-to-make-bread-kheer, homemade-dal-makhani-recipe-low-fat-and-delicious.

Ingredients

  • 1/2 cup oats bran
  • 1 tsp each chana dal & urad dal
  • 1/2 tbsp olive oil
  • 1 tsp mustard seeds
  • 2 green chilli (sliced in half)
  • Roasted Peanuts (optional)
  • 1 tsp ginger ( grated )
  • 6-8 curry leaves
  • A pinch of asofetida
  • 1 tbsp grated fresh coconut ( optional)
  • 1/2 cup mixed vegetables( peas , carrots , beans )
  • 2-3 cup hot water
  • Salt to taste

Method to prepare oats bran upma

  • Dry roast oat bran on a low flame , till the bran changes color slightly and you get a toasted smell , keep it aside.
  • Heat oil in a non stick pan and add mustard seeds.
  • After spluttering, add green chilli, ginger, curry leaves, peanuts , asofetida , chana & urad dal. Saute for few seconds.
  • toss in the Onions , saute until translucent .
  • toss in mixed vegetables and saute about a minute , cover and cook until the veggies are soft .
  • Add roasted oats bran . Mix it properly .
  • Now add hot water and salt. Make sure no lumps are formed.
  • Keep stirring the mixture until it dries, Turn down the heat .
  • cover it for 5 minutes , until it is set. Add grated coconut and roasted peanuts on top
  • Serve hot with dahi or mint chutney.

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Steel cut oats upma

How to make Steel cut oats upma

By / Health Tips, Weight loss for Diabetes - Recipes

Steel-cut oats upma is made up of ingredients such as steel-cut oats that add the goodness of fiber and nutrition to the regular suji up! Steel-cut oats upma is also for all those who do not like the sweet steel-cut oatmeal, this salted twist to your oats is absolutely perfect. Well, whole grains are so important for a healthy lifestyle & long-term life. Many benefits surround us such as it helps reduce cholesterol, cancer, heart disease, and diabetes.

Steel-cut oats are basically whole grains that are fully packed with lots of nutritional value. They are rich in nutrients such as proteins, fiber, and vitamins.

Ingrediants

1 cup Steel Cut Oats

1 1/2 cups water

One cup of chopped vegetables of your choice (carrots, green bell pepper, broccoli, red onion, peas)

01- small piece of ginger

1/2 green chilly

Few curry leaves (optional)

1/4 teaspoon mustard seeds

Half teaspoon urad dal

Pinch of asafoetida powder (hing)

sesame oil (or other neutral oil)- 1/2 tbsp

Pinch of turmeric powder

Salt- to taste

Coriander leaves for garnish

Method

Firstly, add water to a pressure cooker and heat it.

Then add steel-cut oats in it and pressure cook it, wait for 3-4 whistles. Well, allow the pressure to release from the cooker on its own.

Meanwhile, chop vegetables for the up while waiting for the oats to cook.

Then take a shallow pan, heat oil in it, and add spices such as mustard seeds, urad dal, and asafoetida powder to it. When the seeds start sputtering, add green chilly, curry leaf, and vegetables to it.

Furthermore, add salt and turmeric powder to the pan and cook covered till veggies are tender

Once veggies are soft in texture add the cooked oats from the cooker to the pan

In addition, turn off the heat and toss it so that everything gets combined. Once again turn on the flame, heat the mixture for a few mins, and then turn off the flame.

Now garnish with coriander leaves

Finally, serve hot & enjoy!

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Traditional Irish porriage

Making of Traditional Irish porriage

By / Health Tips, Weight loss for Diabetes - Recipes

Traditional Irish porriage recipe is extremely healthy and delicious and is one of the best ways to start the day. Traditional Irish porriage is low in fat has low glycemic index also and keeps nourished, as well as helps in regulation of blood sugar levels.  The taste is good and warms from the inside out.

Irish oats are basically oat groats that are cut into half by large steel blades. Irish oats have also been called pinhead or coarse cut oatmeal. They are generally less processed than other kinds of oats. These are considered as one of the healthier grains in the world, with many advantages to the health. Apart from this, there are many benefits of oats. It can lower the risk of heart disease by regulating LDL cholesterol level. 

Well, Insulin sensitivity is also improved and it helps reduce the blood sugar levels. This is why this whole grain is quite appropriate for those people that are suffering from diabetes and excessive blood sugar problems.

Ingrediants

1 litre Water = 4 Cups

115 g Pinhead Oatmeal (1 Cup of Oatmeal)

A good pinch of salt

Calories: 115 kcal

Serving – 4

Method

Firstly take water in a pan & bring it to boil.

Then add pinhead oatmeal and salt into it and bring it to boil over a medium heat while stirring with a wooden spoon. 

Well once it starts to thicken then reduce the heat to simmer.

Furthermore cook the porridge on a simmer for 25 minutes stirring it regularly till the porridge is cooked to a smooth as well as creamy consistency.

Once it had reached the desired consistancy then add milk & little honey to it & mix it.

Yet, adding milk to the porridge after it has been cooked actually makes it even more creamier.  It also helps to cool it down slightly so one can eat it without scalding the mouth.

Finally serve hot & enjoy!

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Starch free rice recipe

How to make healthy starch-free rice at home?

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

Starch-free rice is a type of rice that has been specially processed to remove starch content. You can use rice without starch in a variety of dishes, such as stir-fries, salads, soups, and sushi etc. Starch free rice is available in different forms, such as white rice, brown rice etc.

Starch free rice
Saucepan of rice in boiling water on a gas hob

You can also try: Hare Leshan (green garlic) ki sabji in the simplest method, Matar ka nimona (green peas curry) in U.P. style, herb rice with paneer manchurian!

Method to prepare starch free rice

Firstly, rinse the rice in a fine-mesh strainer under cold water for a minute.

Then, add the rice and water to a pot in a 1:2 ratio (rice to water) and bring it to a boil.

Now, when the water reaches boiling point, reduce the heat to low and cover the pot with a lid.

After that, simmer the rice for about 15-20 minutes.

Now, turn off the heat and let the boiled white rice rest for another 5-10 minutes. Remove the extra starch water after the rice is cooked properly.

Finally, starch free rice is ready to serve.

You can enjoy this starch free rice with dal, sabzi, chicken fish etc.

Pro tip: To reduce your cooking time of starch free rice, soak the rice in cold water for 25-30 minutes.

Health benefits of starch free rice

The Primary health benefits of starch free is lower glycemic index.

Starch free rice is best to achieve weight loss and stay within a calorie deficit.

Medical diets, like diabetes or digestive disorders, frequently incorporate starch free rice.

Starch free rice are nutrient-dense, rich in essential vitamins and minerals such as iron, zinc, and magnesium.

These nutrients support healthy bones, muscles, and immune function.

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Gut Friendly recipe of Curd Oats

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

Curd oats!!! Have you heard it before ? It sounds little different but Do you want to try out a new and delicious recipe this weekend? Then, here comes a dish that you might not have heard of ever! Curd Oatmeal recipe is cooked using oats, yoghurt, ginger, onion and ground spices. You can enjoy this oats recipe in breakfast along with a Bread or Eggs . This vegetarian recipe is low in fat and can be tried by those who are constantly worried about their Gut health. Oats and curd, both the ingredients are loaded with nutrition and are counted as super foods. If you are bored with the your same curd rice options, then you must try this easy and different recipe at home!

This Fusion recipe will be ready in under 15 minutes and can be enjoyed any time of the day.

you can also try our few other easy recipes like HOW TO MAKE APPLE OATS SMOOTHIE? and Easy Apple-Banana Oats Pudding in 10 minutes- Healthy breakfast and Overnight Oats bowl

Come on lets start with our recipe……

Ingredients

  • 1 cup Oats Instant
  • 250 ml Beaten Curd
  • 2 teaspoons  oil
  • Pinch Asafoetida of
  • 1 teaspoon lentil Urad Daal Split /1 teaspoon Bengal Gram Chana Dal
  • 1/4 teaspoon Ginger Grated
  • 1 green chilli or red Chilli
  • 1/4 Mustard
  • 4 – 5 Curry Leaves
  • water as required
  • 1 teaspoon cumin seeds
  • 1 teaspoon finely chopped coriander leaves
  • salt as required

Preparation of Curd Rice

  1. Pour boiling water over the oats. Cover the pan and keep it aside for 2 minutes. After 2 minutes drain the water .
  2. Whip curd and add oats, salt and mix.
  3. In a small pan heat oil.
  4. Add Asafoetida, and then the dals.
  5. Once the dals are pink in colour add the grated ginger. When the ginger has changed colour, add mustard and cumin seeds. When the seeds start crackling add green or red chilly and then curry leaves. Pour the tempering over the curd and Oats mixture.
  6. Add salt as per taste
  7. Garnish it with fresh coriander leaves.
  8. Your hot Curd oats is ready to serve !!!! Enjoy……..

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thalipeeth

How to make nutritious Thalipeeth at home?

By / Weight loss for Diabetes - Recipes

Thalipeeth is a spiced and delicious Maharashtrian flatbread which is made with multigrain flours. It makes for a healthy, tasty and nutritious breakfast or snack and is usually served with yogurt or pickle based on your taste and choice. You can also pack them in a lunch box for your kids. 

Especially during winter, thalipeeth makes for a healthy and heart-warming food. It is made with 3-4 different flours of your choice. I used jowar flour, wheat flour and besan for this thalipeeth.

Wheat flour which have low glycemic index so it will not shoot up your blood sugar levels which makes it perfect for diabetic people. 

Jowar is globally known for its gluten-free and whole-grain goodness. It is a millet which is high in fibre and helps in improving your gut health and also reduces bad cholesterol and increases good cholesterol. It is a complex carbohydrate that digests slowly which as a result leads to stable blood sugar levels.

Besan is also high in fibre and folate which is important for rapid growth and development of the body. 

Once you try thalipeeth there is no going back. Just like methi thepla and jowar cheela. Methi Thepla , Jowar vegetable chilla

Apart from being nutritious, it is also very easy-to-make and takes very less time. It is so full of health and goodness, that you really can go for a second, or even a third one without any guilt. 

The dish is wholesome, healthy, and filling for your stomach. Let’s dig into its recipe!

Preparation time: 15 minutes

Cooking time: 15 minutes

Total time: 30 minutes

Serving: 4

Ingredient for the thalipeeth:

  • 1/2 cup jowar flour
  • 1/4 cup Wheat flour
  • 1/4 cup besan
  • 1 medium chopped onion
  • Chopped coriander leaves
  • 2 teaspoon red chilli powder
  • salt, as required
  • 1 tsp ginger-garlic paste
  • 1 tablespoon cumin powder
  • 1/4 teaspoon powdered turmeric
  • Oil- 3 tbsp.

Method of preparation:

  • Firstly, chop the onions, coriander leaves and transfer them in a bowl. In the same bowl, chilli powder, cumin and turmeric and keep aside for 4-5 minutes.
  • Now, take another bowl and add all the flours in it. Next, start pouring water in parts to knead the dough until it becomes soft. 
  • Next, take a pan and add 2-3 tsp of oil to it and oil your palms as well for making thalipeeth. 
  • Now, take a small ball of the dough and roll it on your palms and flatten it in circular motion and put it on the pan.
  • Make a little hole in the centre and pour a little oil in it. Put the pan on the gas and roast the thalipeeth. If you like it crisp then make it really flat and burn it a little as well to get a crunch. 
  • Lastly, flip and roast the other side as well.
  • Finally, remove thalipeeth from the pan and serve it hot with pickle or yogurt.

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Chana dal pancakes

How to make Chana dal pancakes?

By / Weight loss for Diabetes - Recipes

Pancakes are love by everyone whether its kids or adults or even by elders also. Chana Dal Pancakes is an easy-to-make recipe and is quick to cook also. It makes the perfect breakfast when served with chutney of your choice. It is made with chana dal which are heavy enough that it can also be served for our lunch and dinner as well. 

These pancakes are the Indian version of the Western pancakes. These pancakes are made using the chana dal which is nicely grind into a batter with veggies of your choice to give that perfectly healthy and rich taste to the pancakes.

Chana dal is a good source of plant protein. It also has a low glycemic index which raises our blood sugar level slowly and makes it good for diabetic people.

You can prepare these nutritious and delicious pancakes for breakfast and give your day a power boost and a healthy start. 

You can also make pancakes with different ingredients! Have a look at these amazing dishes. Oats Tofu Pancakes For Breakfast in 10 mins, Spinach Tomato Savory Pancakes

I personally use this dish to make whenever I am feeling lazy and don’t want to put so much efforts in cooking something fancy and heavy. So, what are you waiting for, let’s dig into the recipe of these delicious pancakes. 

learn How to make potato pancake from leftover potato

Preparation time: 10 minutes

Cooking time: 15 minutes

Total time: 25 minutes

Serving: 2-3

Ingredients for chana dal pancakes:

  • Soaked chana dal-1 cup
  • Chopped spinach – 1/4 cup
  • Chopped curry leaves-5-6
  • Grated ginger- 1 tsp
  • Salt as per taste
  • Grated carrot – 1/2
  • Yogurt -2 tbsp.
  • Chopped green chillies-2
  • Oil-1 tbsp.

Method of preparation: 

Pre- preparation- Soak chana dal overnight or 2-3 hours before cooking.

  • Firstly, boil the already soaked chana dal and grind coarsely and keep aside.
  • Next, in a mixing bowl, transfer chana dal paste and add chopped green chilli, grated ginger, salt, chopped spinach leaves and curry leaves in the batter. Mix well. Add yogurt and again stir well so as to form a batter.
  • If required, add required amount of water and mix well
  • Heat oil on a nonstick frypan at a low flame and take a spoonful of the batter, put it in the pan and spread equally to form a round pancake.
  • Now, cover and allow it to cook.
  • After it is cooked from one side then flip it and cook till both sides are brown well.
  • Finally, serve fresh and hot pancakes with chutney of your choice.

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Oats and orange rabri

Oats and orange rabri- A perfect dessert for a diabetic

By / Weight loss for Diabetes - Recipes

Everyone loves dessert. They have their own preferences when it comes to dessert but you can never go wrong with a rabri. It is a classic dish which you can enjoy anytime. Oats and orange rabri can be a perfect dessert for you.

Oats and orange rabri is our go to sweets. It’s taste is not only heavenly but it is also healthier. The sweet flavor of this rabri is well blended with the tangy flavor of orange which results in a divine taste. This low-calorie rabri is a substitute for high-calorie desserts. 

Furthermore, oats are famous for their nutritional value and health benefits. It has high water and soluble fiber content, which makes it a desired asset for weight loss and to control hunger levels. They also contain beta-glucan, which helps to aid digestion, increase satiety levels, and suppress appetite. 

On the other hand, oranges are rich in antioxidants that help protect skin from aging. Also, being rich in Vitamins B6, help support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium. They are also a good source of fiber and potassium, both of which can support heart health.

This is an east-to-make recipe and time saving as well. Let’s look into its recipe!

Preparation time: 5 minutes

Cooking time: 15 minutes

Total time: 20 minutes

Serving: 2

Ingredients for oats and orange rabri:

Oats – 1/4 cup

Orange pulp- 1/2 bowl

Low fat milk- 2 cup

Cardamom powder -1/4 tsp

Cashew Nuts,raisins,almonds (chopped) -1 tbsp

Method of preparation:

  1. Firstly, dry roast the oats for 2-3 minutes and grind them coarsely.
  2. Now, put a pan on the stove and add milk and grind oats into it.
  3. Next, boil the milk for about 10 minutes until it is reduced to its half and the mixture gets thicker. Keep stirring in between.
  4. After the mixture gets thicker, remove the pan from the stove and let it cool down for a few minutes.
  5. Once the mixture is cooled, add the orange pulp in the pan and mix well.
  6. Finally, refrigerate the rabri for about 20-30 minutes and serve it chilled to your loved ones.

Tip: You can add a sugar substitute in place of white sugar. You can use stevia, erythritol, xylitol or monk fruit extract for your meals.

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