6 Micronutrient-Rich Recipes That Are Diabetes-Friendly

When we talk about diet for people with diabetes, we are cautious with the macronutrients. How much carbohydrates, proteins and fats one should consume? But what we neglect is the micronutrients – fibre, zinc, selenium, magnesium and others like calcium, iron and omega-3. While these are micronutrients (needed in minimal amounts), they play a vital role in one’s well-being, especially for people with diabetes. For instance, fibre helps in the slower breakdown of glucose and helps to stabilise the blood sugar levels postprandial. Micronutrients like magnesium help with the metabolism of carbohydrates and improve insulin sensitivity, zinc enhances immunity and helps heal wounds or fights other infections, selenium offers a protecting factor to the islet cells of the pancreas. It lessens the chances of insulin resistance among people with type 2 diabetes. Having these micronutrients in the diet can help one in numerous ways. Here, we bring to you six micronutrient-rich recipes, carefully curated by Shilpa Joshi, Head-Metabolic Nutrition, Fitterfly, to keep your blood sugars in check. 

Recipe Name: Oats Uttapam 

Ingredients

• Oats 1.5 Tbsp 
• Rice 1 Tbsp 
• Urad dal 1 Tsp 
• Salt 1/8 Tsp 
• Oil 1 Tsp            
• Water 45 ml 

Method 

Pre-Preparation: Soak 1 tbsp rice and 1 tsp urad dal for 2 hrs and grind it and ferment overnight 

Preparation 

1. Take prepared batter, add 1.5 tbsp oats flour, 1/8 tsp salt, water and mix the batter. 
2. Brush 1 tsp oil, pour and spread, flip and roast. Serve hot.

Recipe Name: Mixed Seeds Mint Dip

Ingredients

• Curd 2 Tbsp 
• Pudina 1 Tsp 
• Sunflower seeds 1 Tsp 
• Pumpkin seeds 1 Tsp 
• Garlic 1/4 Tsp 
• Salt 1/8 Tsp 

Method 

Preparation

1. Add 1 tsp pumpkin seeds, 1 tsp sunflower seeds. Roast them lightly. Partially crush the roasted seeds. 
2. Add 2 tbsp curd. Whisk till smooth 
3. Add 1 tsp chopped pudina, 1/4 tsp grated garlic 
4. Add ground seeds, 1/8 tsp salt and mix well. 

Recipe Name: Pumpkin Fennel Seeds Kulcha With Ghee

Ingredients: 

• Wheat Flour (Whole) 3 Tbsp 
• Pumpkin 2 Tbsp 
• Cow Milk 2 Tsp 
• Maida 1.5 Tbsp 
• Curd 1 Tbsp 
• Spices, fennel seed 1/4 Tsp 
• Red chilly 1/8 Tsp 
• Salt 1/8 Tsp 
• Ghee 2 Tsp 

Method 

Preparation

For Kulcha- Take 3 tbsp wheat flour, 1.5 tbsp maida, 1 tbsp curd, 1.5 tbsp cow milk, 1/8 tsp salt. Combine well, knead into a soft dough and keep aside 

For Filling- 

1. Add 2 tbsp grated pumpkin, 1/8 tsp salt, 1/8 tsp red chilly powder, 1/4 tsp saunf. Mix well, roll the dough. Place the stuffing, fold and seal. 
2. Apply water to the kulcha base to flatten it. 
3. Transfer to hot tawa. Add 1 tsp ghee on top. 
4. Roast both sides well. Serve hot. 

Recipe Name: Oat Chickpeas Upma 

Ingredients: 

• Oats 2.5 Tbsp 
• Tomato 3 chopped 
• Onion, big 2 Tbsp (chopped) 
• Coriander leaves 2 Tsp 
• Ginger 1/8 Tsp 
• Garlic 1/8 Tsp 
• Jeera 1/4 Tsp 
• Chole Masala 1/8 Tsp 
• Red Chilly 1/4 Tsp 
• Hing 1/8 Tsp 
• Salt 1/4 Tsp 
• Oil 1 Tbsp 
• Water 100 Ml 
• Chickpeas 1 Tbsp 

Method 

Pre Prep: Soak and boil 1 tbsp chole and make a puree of 3 tomatoes. 

Preparation 

1. Add 1 tbsp oil, 1/4 tsp jeera, 1/8 tsp hing, 1/8 tsp grated ginger, 1/8 tsp grated garlic, 2 tbsp chopped onion, prepared tomato puree. Saute well for 2 min 
2. Mix well and cook for 1 min. Add 1/8 tsp chole masala, 1/4 tsp red chilly powder and salt. Mix well. 
3. Add cooked chole, 2.5 tbsp oats, water—cover and cook for 2 min. Embellish with coriander leaves and serve warm.

Recipe Name: Egg Omelette With Spinach and Corn 

Ingredients: 

• Raw egg 1 
• Sweet corn 1.5 Tbsp 
• Palak 1.5 Tbsp (chopped) 
• Green chilli 1 Tsp (chopped) 
• Black pepper 1/4 Tsp 
• Salt 1/8 Tsp 
• Oil 1 Tsp 

Method 

Preparation: 

1. In 1 egg, 1.5 tbsp chopped palak, 1.5 tbsp boiled sweet corn, 1/8 tsp salt, 1 tsp chopped green chilli, 1/4 tsp black pepper powder, and beat well. 
2. Add 1 tsp oil. Pour egg mixture. Cook both sides and serve warm.

Recipe Name: Quinoa Vegetable Salad

Ingredients: 

• Quinoa 2 Tbsp 
• Broccoli 2 Tbsp (chopped) 
• Onion, big 1 Tbsp (julienne) 
• Red capsicum 1 Tbsp (chopped) 
• Green zucchini 1 Tbsp (chopped) 
• Sweet corn 1 tbsp 
• Celery leaves 1 Tbsp (chopped) 
• Lemon juice 2 Tsp 
• Coriander leaves 1 Tsp 
• Raisin 4 
• Salt 1/8 Tsp 
• Water 50 ml 

Method 

Pre Prep: Soak 2 tbsp quinoa and cook and boil 1 tbsp sweet corn. 

Preparation 

1. Add 1 tbsp julienne onion, cooked quinoa, 1 tbsp chopped green zucchini, 1 tbsp chopped red capsicum, boiled sweet corn, 2 tbsp chopped broccoli and 1 tbsp chopped celery leaves. 
2. Add 1 tsp chopped coriander leaves, four golden raisins, 2 tsp lemon juice, 1/8 tsp salt, and mix well.