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 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.

You can also try : click here

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.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

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.

You can also try : click here

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

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here.

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.

You can also try : click here

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

If you are facing issues in dropping your weight, Please take this free-body type assessment: Click here

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!

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

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.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

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.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

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.

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

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!

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here