Shahi Tukda to Seviyan: The best Eid-ul-Fitr recipes that are healthy too!

The word Eid ul-Fitr literally means ‘festival of the breaking of the fast’. Since the festival is about feasting and greeting each other, people celebrate Eid by eating traditional dishes and sweets. However, like any other festival, Eid too can be challenging for people with diabetes due to several dietary restrictions.

Delicious healthy Eid Recipes that are diabetes-friendly too:

1. Anjeer Shahi Tukda with Almond Milk

Ingredients:

Almond Milk 200ml
Anjeer (Figs) 40 gm
Multigrain bread 8 pc
Almonds 50 gm
Sweetener 1 tsp
Rose essence 1 tsp
Saffron 1 gm

Among a pool of Eid recipes, this Shahi Tukda recipe is a winner. Image Courtesy: Beat O food Lab

Method:

1. Soak the almonds overnight in warm water. Blend them with some almond milk and figs to make a smooth paste.
2. Cook the remaining almond milk with the almonds and figs paste over low heat until thickened a bit. Add rose water.
3. Cut and toast the multigrain bread till they get crisp.
4. Add the strands of saffron to the warm mixture.
5. Put the toasted bread on a plate and spoon over the almond milk mixture.
6. Refrigerate for a few minutes and serve cold-garnished with some almond flakes or nuts of your choice.

Nutritional Benefits:

1. Almond milk is a non-dairy vegan product that has fewer calories. It’s a rich source of Calcium and Vitamin E.
2. Figs are low in Glycemic Index and have anti-diabetic properties. They are rich sources of antioxidants, flavonoids and minerals.
3. Multigrain bread has high fiber and fewer calories in comparison to white/brown bread; hence the spike of the BGL is less.
4. Almonds are rich in healthy fats, proteins, magnesium and fiber. It maintains your heart health by increasing HDL (good cholesterol)
5. Saffron is rich in nutrients like potassium, manganese, magnesium, zinc, selenium etc. It is also rich in antioxidants, thus protecting our body from oxidative stress, cancers and infections. All these qualities make it one of the healthiest among these Eid recipes.

2. Brown Rice Zarda Pulao

Ingredients:

Brown Rice 100 gm
Ghee 2 tsp
Olive oil 1 tsp
Almonds 5 gm
Cashews 5 gm
Walnuts 10 gm
Cloves 4 pieces
Kesar 1 gram
Dry Coconut 2 tbsp
Figs Dates 25 gm
Cardamom Pods 2 pieces
Sweetener 1 tsp

Try this easy to make diabetes-friendly Zarda Pulao recipe. Image Courtesy: BeatO Food Lab

Method:

1. Heat the ghee and olive oil mixture in a pot and roast the nuts; keep the roasted nuts aside.
2. Add cloves and lightly crushed cardamom in the same pot and lightly saute. Add 2 cups of water and saffron strands.
3. Bring this mixture to a boil and add soaked brown rice to it (soaked for at least 30 minutes).
4. When the rice is half-cooked, add figs/ dates puree and mix well. Taste and add sweetener if required.
5. Stir in the toasted nuts. Cover and cook.
6. Serve hot garnished with a few nuts.

Nutritional Benefits:

1. Brown rice is rich in fiber, and antioxidants. It boosts heart health and helps control cholesterol levels. It also helps in preventing obesity.
2. Ghee is rich in butyric acid, vitamin K and E. It has anti-cancer properties, boosts hair growth and regains its health. It also helps in strengthening the bones.
3. Olive oil is rich in MUFA and antioxidants. Apart from this, it has a modest amount of vitamin E and K in it.
4. Walnuts are rich in Omega-3 fatty acids, have anti-inflammatory properties, reduce the risk of cancer, and help in maintaining gut health and managing weight.

3. Whole Wheat Seviyan with Foxtail Millets

Ingredients:

Whole Wheat Seviyan 50 gm
Foxtail Millet 30 tsp
Low Fat Skimmed Milk 500 ml
Ghee 1 tsp
Almond milk 200 ml
Cashew 5 gm
Walnuts 10 gm
Dry Coconut 2 tsp
Kesar 1 gm
Rose Essence 1 tsp
Cardamom pods 25 gm
Apple 2 pc
Sweetener 1 tsp

Craving for Eid seviyan? Here’s an easy to make recipe. Image Courtesy: BeatO Food Lab

Method:

1. Heat ghee in a pan and toast the whole wheat seviyan and keep aside.
2. Heat milk in a thick bottom pan/pot and add soaked and washed foxtail millet along with almond milk. Simmer on low heat.
3. When the millet is half-cooked, add the seviyan along with the nuts and rose essence and grated apple for sweetness.
4. Add some water; if the kheer looks too thick, cover and cook on low heat till the millet is completely cooked.
5. Serve hot or chilled, garnished with some slivered nuts.

Nutritional Benefits:

1. Millets are an excellent source of calcium and iron. It boosts cardiovascular health and the nervous system. It lowers LDL, manages diabetes, helps in weight reduction, promotes digestion and boosts immunity making it one of the healthiest Eid recipes.
2. Apples are a rich source of soluble fiber and malic acid. It helps in reducing the risk of type 2 Diabetes and improves gut health by increasing good bacteria in the stomach.

After a month-long fasting routine in Ramadan, you might feel drained and want to eat everything available. However, in order to keep your blood glucose levels under control, it is advised to monitor sugar levels at daily intervals.

Maduparna Pramanick, a diabetes educator and health coach at BeatO, says, “Always check your blood glucose levels before taking the food. Always maintain the portion size, which helps you in keeping your BGL under control. Make it a habit to walk for 15-20 minutes after having a meal.”

Increase the frequency with which you check your blood glucose levels. Changes in routine and dietary habits, as well as medication modifications, during Ramadan, can have unanticipated consequences. If your blood glucose levels stay high, consult a diabetes expert for guidance on how to manage sugar levels.

Eid Mubarak!