Chef Mirvaan Shares An Authentic Indian Meal Plan For Diabetics

There is nothing like a hearty Indian meal when it comes to satiating our hunger pangs. From breakfast to dinner, we have many mouth-watering options to choose from while picking our favourite Indian dishes. But it may not be with diabetics. Therefore, we have developed a unique Indian meal plan for diabetic patients. We have curated a list of healthy and diabetes-friendly Indian recipes that will reach out straight to your heart and give you a memorable dining experience. Chef Mirvaan, BeatO Food Labs, asks to have a look:

Cauliflower Poha: You have to start your day on a fit note to live a healthy life. This means having a nutritious breakfast. Being a diabetic, you have to opt for food items low in carbs and high in protein. We have a diabetes-friendly cauliflower poha recipe for you.

Ingredients:

• 1 ½ cup grated cauliflower
• 1 tbsp peanuts
• 1 tsp chana dal
• 1 tsp urad dal
• 1 tsp mustard seeds
• ½ tsp fennel seeds
• 1 dry red chill
• ¼ tsp hing
• 1-inch grated ginger
• 1 green chilli
• 1 sliced onion
• 10 curry leaves
• Haldi
• Coriander powder
• Lemon juice
• Coriander leaves for garnishing
• Salt

Method:

1. Add mustard seeds, fennel and dry red chilly to an oiled pan. 
2. Let them crackle, and add onion, curry leaves, green chilli and ginger.
3. Mix everything and cook till the onions are translucent.
4. Add Haldi, salt and coriander powder. 
5. Add in cauliflower and toss; cover for 2-3 mins.
6. Turn off the flame and add peanuts, coriander and lemon juice.
7. Serve hot.

Benefit: Cauliflower poha is a nutrient-dense, gluten-free, vegetarian, low-carb, high-fibre alternative to flattened rice poha. It tastes better than the traditional poha and still keeps your blood sugar under control. You can replace cauliflower with broccoli or cabbage.

Low-Carb Zucchini Paratha: Having a paratha for breakfast remains a norm in almost every Indian household. We have this diabetes-friendly alternative to your regular high-in-calories paranthas. Savour this delicious paratha with a side of yoghurt and top it up with some yummy butter.

Ingredients:

• 1 ½ cup BeatO low carb aata
• 1 grated zucchini
• Chopped fresh coriander
• 1tsp red chilli powder
• 1tsp amchoor powder
• ½ tsp ajwain
• 1 tsp coriander powder
• Salt
• Ghee

Method:

1. Mix all the ingredients with low-carb atta.
2. To form a dough, add a little water.
3. Add ghee and knead well; keep aside for 20 mins
4. Make parathas as you usually do.
5. Serve with raita

• Benefits: A zucchini paratha is the best low carb alternative to regular roti/chapati. It is rich in fibre and protein and filled with the goodness of minerals and vitamins.
• Recommended portion size: 2 medium-sized rotis.

Junglee Saag: There is nothing like savouring saag on a cold winter evening. But, being a diabetic, you are always scared that it might lead to a spike in your sugar levels. You don't have to miss out on this wonderful dish, but you only have to prepare it healthily. We have a diabetes-friendly junglee saag recipe just for you.

Ingredients:

• 2 cups sarson/poi/haak
• 1 cup spinach
• 6-7 roughly chopped garlic cloves 
• 1 inch roughly chopped ginger
• 1 roughly chopped onion 
• 1 roughly chopped tomato 
• 1-2 dry red chilli
• 1 tsp hing
• 1 tsp coriander
• ½ tsp jeera
• ½ tbsp red chilli powder
• ¼ tsp garam masala
• ½ tbsp coriander powder
• ½ tsp haldi
• 2-3 tbsp mustard oil
• Salt

Method:

1. In a hot kadhai, add mustard oil and heat it to a smoking point.
2. Add in whole spices first, along with onions, ginger and garlic.
3. Add in tomatoes and the dry masalas; cook till they are cooked but not mushy.
4. Add in all the greens together and cook till all the water evaporates.
5. Serve with roti

• Benefits: Junglee saag is packed with vitamins and minerals. In addition, it is rich in dietary fibre, which helps in managing chronic conditions.
• Recommended portion size: 1 bowl 250g

Sprouts Sabzi: What can be a healthier option than sprouts when having a healthy and hearty lunch? It leaves you satiated and full of energy. Sprouts are relished both as a meal option and a healthy snack. Have a look at this diabetes-friendly sprouts sabzi recipe.

Ingredients:

• 2 cups of moong dal sprouts
• 1 onion
• 1 tbsp chopped garlic 
• 2 tomatoes
• 2 tbsp grated coconut
• Stevia - as required
• 1 tbsp Kashmiri red chilli powder
• 1/2 tsp haldi
• 1/2 tsp hing
• 1 tbsp coriander powder
• 1 tsp garam masala
• 1 tsp amchoor powder
• 1 tsp jeera
• 2 chopped green chillies
• Salt
• Oil

Method:

1. In a hot cooker, add oil; temper it with jeera, hing, onion, green chilli and garlic. 
2. Cook till it’s golden; add in salt to taste
3. Add chopped tomato and cook until mushy.
4. Then put all the dry masala and cook it well.
5. Add in coconut, and mix well. 
6. Then, add sprouts, 2 cups water and jaggery. 
7. Cover and pressure cook it till two whistles. 
8. Garnish with coriander

• Benefits: Sprouting decreases the starch present in the seeds. And thus, sprouts are low in carbs and high in dietary fibre, which doesn't allow your blood sugar levels to spike.
• Replacement: Microgreens/mixed sprouts
• Recommended serving size: 1 serving cup (180-200gms)

Chips Chaat: We all feel the pangs of hunger in the evening, and we might want to binge on unhealthy food. Unfortunately, this might lead to a spike in your sugar levels. Try out this BeatO Chips Chaat recipe to satiate your hunger most deliciously.

For fig chutney

Ingredients:

• 3 whole figs
• 1 tsp red chilli powder
• 1 tsp saunth powder
• ½ tsp kala namak
• 1tsp bhuna jeera powder
• 1 tbsp amchoor powder
• Salt to taste

Method: Add figs to pan and water, cover and cook till they are mushy. Then, add in all the masalas and cook for another 5-8 mins till it becomes chutney consistency.

For chaat

Ingredients:

• 1 finely chopped cucumber 
• 1 finely chopped onion 
• 1 finely chopped tomato 
• ½ finely chopped boiled sweet potato 
• Fresh coriander
• Roasted amaranth/quinoa popped
• ½ tsp red chilli powder
• ½ tsp chaat masala powder
• 1 finely chopped green chilli 
• 1 lemon
• Salt

Method:

1. Mix all the vegetables with the rest of the masalas.
2. Lay down BeatO chips, and top it up with kachumber.
3. Drizzle fig chutney on top of every chip.
4. Add lemon juice and roasted amaranth seeds on top.
5. Garnish with coriander leaves.

Benefit: Sweet potato is a better option than white potato for individuals with Type 2 diabetes. This is because high levels of magnesium and fibre can reduce insulin resistance and stabilise blood sugar levels. It also has a moderate glycemic index. Pumpkin and squash are better replacements for white potatoes.

Date And Oatmeal Phirni With Coconut Milk: Being a diabetic doesn't mean you can't relish desserts. So here is a mouth-watering date and oatmeal phirni with a coconut milk recipe.

Ingredients:

• 2 tbsp dates
• 1 cup oats (rolled oats)
• 2 cups of low-fat coconut milk/thick coconut milk can also be used (almond milk can be a good alternative)
• 1 tsp cardamom pods powder
• ½ cup water
• 20gms almonds for garnishing 
• Saffron

Method:

1. Dry roast the oatmeal in a thick bottom pan.
2. Add water and coconut milk, cardamom, saffron, almonds and dates.
3. Cook for 20-25 minutes, or until thickened.
4. Allow to cool and serve cold.
5. Garnish with sliced almonds.

There are always healthier ways to enjoy your favourite meals being a diabetic. You only need to take care of the ingredients you use and the portion size you consume.

If you have any doubts regarding a particular food item, you should always speak to your health coach. Then, follow all the recommendations given by your health coach and ensure the best possible diabetes management.