My husband Mr G has Diabetes type 2 and when he was diagnosed I looked all over the internet for fruits and vegetables to eat and to avoid. There was mixed information everywhere and the recipes given were very bland. My husband is a foodie so I gathered as much info as possible and tried to create and cook the recipes which are healthy as well as diabetes friendly!
Fruits to avoid(high natural sugar): Mango, bananas, chiku, oranges, grapes,pineapple
Everything should be eaten in moderation. Fruits should be limited to 1 portion a day( a portion is roughly what can fit in your palm, e.g 1 apple). Fruits with high natural sugar can be eaten occasionally, after doing exercise for at least 1 hour to avoid high sugar spike.
So lets start with the recipes which are healthy, yummy and diabetes friendly!
Ingredients
- Fresh Methi leaves: 1 bunch (or 100 gms)
- Fresh Spinach leaves: 1 bunch (or 100 gms)
- Paneer : 200 gms (cubed)
- Onions: 2-3 medium sized (chopped finely)
- Garlic cloves: 3 medium sized ( chopped)
- Ginger : 1 inch (grated)
- Coriander powder: 1 heaped teaspoon
- Haldi (turmeric) powder: 1/2 teaspoon
- Red chilli powder : 1/4 teaspoon ( adjust according to taste)
- Salt: per taste
- Garam masala: 1/2 teaspoon
- Lemon juice: juice of half lemon ( adjust according to taste)
- Fresh single cream: 1/2 cup
for tadka: 1 tablespoon ghee, a pinch of hing (asfoetida), cumin seeds and red chilli powder.
METHOD:
- Boil 2 glasses of water. When boiled add 1/2 tsp salt and then add washed methi and spinach leaves. Boil for 2-3 minutes and then strain. Strained water can be used for making dough as its very nutritious.
- Grind spinach and methi leaves and make puree. keep aside.
- Now heat oil and add jeera, when jeera splutters add chopped onion and fry on medium heat. After 2-3 minutes add ginger and garlic. ( garlic can be omitted from the recipe if you want)
- When onions are golden brown add chopped tomatoes
- When tomatoes get a little soft and mushy add salt, haldi and coriander powder. Now fry for some time. When it leaves oil,switch off the flame and let it cool for some time.
- Grind it to a paste and put it back on stove.
- When hot add spinach and methi puree.
- Let it simmer for 4-5 mins covered as it splutters.
- Then add lemon juice ( adjust according to taste), garam masala and cream.
- Save some cream for swirling when serving.
- Heat ghee for tadka, when hot add cumin seeds, hing and redchilli powder.
Put 1 teaspoon of tadka in bowls when serving.
Please let me know any comments or suggestions in the comments section below. I love reading them.