Summer is almost here, and before the extreme heatwave hits the country, it’s time to give our meals a healthful and refreshing makeover for the warmer months. Foods that have a cooling impact, are hydrating, and are simple to digest should be prioritised during the summer because appetites tend to be lower than during the winter. This is especially crucial for persons with chronic diseases such as diabetes and hypertension, who must consume within specific restrictions.
Diabetes patients should consume modest, frequent meals to avoid blood sugar variations. Diabetics can benefit from several healthful meals, including lentils, bitter gourd, salads, and amla.
Here are some dishes for diabetics to enjoy over the summer.
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Sprouted Moong and Methi Chilla
Ingredients
1 cup sprouted moong (whole green gram)
3 green chillies, roughly chopped
1 small piece ginger (adrak), roughly chopped
1/2 cup roughly chopped fenugreek (methi)
1 tbsp besan (bengal gram flour)
Salt to taste
2 1/4 tsp oil for tempering, greasing and cooking
1/2 tsp cumin seeds (jeera)
2 pinches asafoetida (hing)
Method
To make sprouted moong and methi chilla, combine the moong sprouts, green chillies, ginger and 1/2 cup of water and blend it in a mixer to a smooth paste.
Transfer it to a bowl, add the fenugreek leaves, besan and salt and mix well to form a smooth batter. Keep aside.
Heat 1 tsp of oil in a small non-stick pan and add the cumin seeds.
When they crackle, add the asafoetida and mix well.
Pour the tempering over the batter and mix well.
Divide the batter into 4 equal portions and keep aside.
Heat and grease a non-stick tava (griddle) using 1/4 tsp of oil.
Pour a portion of the batter on the tava (griddle) and spread it evenly.
Cook the sprouted moong and methi chilla, using 1/4 tsp of oil, till both sides turn golden brown.
Repeat with the remaining batter to make 3 more sprouted moong and methi chillas.
Serve the sprouted moong and methi chilla hot.
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Bitter Gourd Paratha
Ingredients
For the dough:
3/4 cup whole wheat flour (gehun ka atta)
1 tbsp oil
Salt to taste
For the karela stuffing:
1 tbsp tamarind (imli)
1 cup finely chopped bitter gourd (karela)
1 tsp fennel seeds (saunf)
1/2 cup finely chopped onions
1 1/2 tsp chilli powder
1/2 tsp garam masala
Salt to taste
2 tbsp finely chopped coriander (dhania)
Other ingredients:
Whole wheat flour (gehun ka atta) for rolling
Oil for cooking
Method
For the dough:
Combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Keep aside.
For the karela stuffing:
Combine the karela, tamarind and 1 cup of water in a deep bowl and keep aside for 10 minutes.
Strain the bitter gourd mixture with a strainer and keep it aside.
Heat the oil in a broad non-stick pan and add the fennel seeds.
When the seeds crackle, add the onions and sauté on a medium flame for 1 to 2 minutes, while stirring continuously.
Add the bitter gourd, chilli powder, garam masala, salt and ¼ cup water, mix well and cook on a medium flame for 5 minutes while stirring occasionally.
Add the coriander and mix well.
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Quinoa salad
Ingredients
1 cup quinoa
2 cups water
1/2 cup tomato chopped
1 cup cucumber chopped
1/2 cup carrot chopped
1/2 cup radish chopped
1 green chilli pepper green chilli
2 tbsp lemon juice
1/2 tsp salt
Method
Rinse quinoa until water is seen clearly. Cook in a saucepan on medium heat after adding water. Allow it to boil.
Add quinoa and close the lid after it boils.
Turn to low heat, and cook for 18-20 minutes. Do stir in between. Then remove it from the heat, and allow it to cool down to room temperature.
In a mixing bowl, add cooked quinoa, tomato, cucumber, carrot, radish, green chilli pepper, lemon juice, and salt.
Combine all the ingredients and serve immediately.
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Garlic herbal cauliflower rice
Ingredients
1 head cauliflower medium, or 16 ounces store-bought cauliflower rice
1/2 cup almonds sliced
2 tablespoons butter or extra virgin olive oil
2 cloves garlic minced
1/4 teaspoon sea salt fine
Black pepper freshly ground, to taste
1/4 cup parsley fresh, chopped
1/4 cup dill fresh, chopped
1/4 cup basil fresh, chopped
1 tablespoon lemon juice or more, to taste
Method
Using a food processor cut the head of cauliflower into medium chunks and remove the core. Working in batches, add the cauliflower to the bowl of a food processor and pulse until the cauliflower is broken down into very small bits that resemble rice. Do not do it all at once.
Add the almonds to a large skillet over medium heat. Stir the almonds around the pan until they are fragrant and lightly toasted, about 3 minutes.
Return the skillet to the burner and add the butter. When the butter is melted and bubbling, stir in the garlic. Cook the garlic, stirring until fragrant, for about 30 seconds.
Add the cauliflower rice, salt, and a few pinches of black pepper. Cook, stirring until the cauliflower rice is crisp-tender and starts to turn light brown in places, 7 to 10 minutes.
Take the skillet off of the heat, and then stir in the fresh herbs, lemon juice, and toasted almonds.
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Amla Raita
Ingredients
Amla-5
Coconut pieces- 1/3 cup
Green chilli -1
Ginger- a small piece
Curd/yogurt-1 cup
Salt to taste
Temper:
Oil-1/2 tsp.
Mustard-1/3 tsp.
Hing powder 1/4tsp
Curry leaves
Method
In a mixer, add deseeded amla, coconut pieces.
Green chilli and a small piece of ginger
Grind it to a paste form with little water.
Take curd/yoghurt in a bowl and whisk it well.
Add the ground paste to it, mix.
Add salt and mix well. Dilute with little water.
Heat oil in a pan, pop out the mustard, hing.
Add curry leaves and pour the seasoning over the mix.
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Cold Avocado and Cucumber Soup
Ingredients
Onion (chopped): 1 medium size
Garlic (finely chopped): 2-3 cloves
Oil/butter: 1 tbsp
Avocado (large): 1 no.
Cucumber (finely chopped): 1/4 no.
Lime juice: 1-1 1/2 tsp.
Water/stock (veg/chicken): 1-2 cups
Corriander (freshly chopped): 1 tbsp.
Milk (toned/skimmed): 1 cup
Salt to taste
Pepper (freshly ground) to taste
Method
In a pan, melt butter/heat oil, and sauté onion and garlic till it turns translucent.
Peel and chop the avocado. Put it in a blender, with the onion and garlic mixture, and puree till smooth, with lime juice.
Add water/stock (chicken/vegetable) and blend to a smooth (soupy) consistency.
Pour this mixture into serving bowls, and mix well with milk to get the desired taste.
Place the bowl in the fridge, and chill for 2-3 hours.
Add salt and pepper to taste.
Garnish with finely chopped cucumber and coriander
Serve cool.
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Ragi Malt
Ingredients
Ragi flour: 2 tbsp.
Buttermilk: 2-2 1/2 cup
Water: 1 1/2 cup
Onion (finely chopped): 1 tbsp.
Cumin (Jeera) Powder: 1/8 – 1/4 tsp.
Corriander leaves (chopped): 1 tbsp.
Curry leaves: 5-6 leaves
Asafoetida: 1/8 – 1/4 tsp.
Salt to taste
Method
In a pan, add the water and let it come to a boil.
In a bowl add a 1/4-1/2 cup of water, and mix well, ensuring that there are no lumps formed.
Once the water is in boiling well, add the ragi mixture to the water, and mix well (ensure that there are no lumps formed); Remove the pan from the heat, and allow it to cool.
Once the mixture is completely cool, add the buttermilk, and mix well.
To the ragi and buttermilk mixture, add salt, asafoetida, jeera powder, curry leaves, finely chopped onion, and mix well.
Pour this mixture into a serving bowl, place it in the fridge, and chill for 2-3 hours.
Garnish with chopped coriander leaves, and serve cool.
