With more than 50 million Indians suffering from diabetes, there's a lot of focus these days on clean and nourishing eating. Only when we adopt an active and healthful lifestyle ourselves, can we inculcate similar habits in our children. Such a healthy practice will also help in the prevention of lifestyle-related ailments. There is a misconception among many people that healthy food with less spice, sugar and salt will be boring and tasteless. This is actually far from the truth. With a little imagination and loads of flavour, diabetic-friendly food can be delicious and flavoursome. This World Diabetes Day, here are some unique sugar-free recipes you can try --
1. Choco-Berry Parfait
This one uses the natural sweetness of berries and dark chocolate
- 50 grams dark chocolate
- 1 cup hung curd
- 1 pack strawberry Greek yoghurt
- ½ cup mixed berries and nuts, chopped
- 5-6 digestive biscuits
- Crush the digestive biscuits and place them in the serving bowls/glasses.
- In another bowl, melt the dark chocolate in the microwave oven in short spurts of 30 seconds, and let it cool after melting.
- To the chocolate, add hung curd and mix well. Layer it in the glasses on top of the biscuits.
- Now add the chopped berries of your choice.
- Finally, put one layer of strawberry Greek yoghurt and then garnish with some more chopped berries.
2. Mexican Bean and Quinoa Salad with Tofu
This is a healthy and tasty dish full of protein, fibre and amino acids.
- ½ cup quinoa
- ½ cup cooked kidney beans (rajma)
- ½ cup cooked garbanzo beans (kabuli chana)
- 1 small red bell pepper chopped
- 1 small green bell pepper chopped
- 1 medium onion chopped
- ¼ cup boiled corn kernels
- Some lettuce leaves
- 100 grams tofu, cut in small bite size pieces
- 3-4 garlic pods chopped
- 1 tsp lemon juice
- 1 tsp vinegar
- 1 tsp soy sauce
- 2 tsp honey/one drop Stevia
- 1 tsp cayenne pepper powder/Kashmiri chilli powder
- Salt to taste
- Freshly crushed black pepper to taste
- 1 tsp cumin powder
- 2 tbsp olive oil
- ½ cup chopped coriander
- Cook quinoa in double the quantity of water with some salt for 10-12 minutes. Keep aside to cool.
- In a large mixing bowl, mix together kidney beans, garbanzo beans, chopped bell peppers, onion, corn kernels and tofu.
- In a small bowl, prepare salad dressing by mixing together olive oil, vinegar, lemon juice, soy sauce, stevia and the dry spices.
- Now mix the cooled quinoa with the beans and veggies mixture.
- Add the dressing to this and mix well
- Just before serving, add torn lettuce and chopped coriander leaves.
3. Dates Ice-Cream with Soy Milk
The soy milk makes the ice cream creamier and dates give natural sweetness
- 2 ½ cup soy milk
- ½ cup chopped de-seeded dates
- ¼ cup dark chocolate chips
- 2 tbsp corn flour
Mix chopped dates with ½ cup of soy milk in a bowl and keep aside for half an hour so the dates become softer
After half an hour, puree the dates in a food processor
In another bowl, mix the cornflour with another ½ cup of soy milk and keep aside.
Heat the remaining 1 ½ cup of soy milk in a saucepan and add the dates puree to this. Keep stirring in between.
Add the cornflour mixture to this and stir. Let it cook till it becomes thick, around 5-7 minutes. Once done, let it cool.
Add chocolate chips and mix well. Then pour the mixture into an airtight box and put this box in a ziplock bag. Freeze for 4-6 hours. Serve with sliced strawberries.
Quinoa & Oats Idli with Sprouts
This super-healthy breakfast needs some effort but has loads of flavour
- 1 cup quinoa
- 1 cup oats
- ¼ cup fine semolina
- ½ cup green gram sprouts pureed with little water
- 2 cups buttermilk
- Salt to taste
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 tsp chana dal
- 1 tsp urad dal
- 7-8 curry leaves
- A pinch of asafoetida
- 1 tsp olive oil
- ½ tsp baking soda
- Grind oats and quinoa in a food processor and keep aside.
- In a pan, heat oil and add mustard seeds, cumin, chana dal, urad dal and let them splutter.
- Add curry leaves and asafoetida and stir.
- Then add ground quinoa, oats and semolina, roast until fragrant.
- After cooling, add buttermilk and sprouts puree. Mix well and let it rest for 10 minutes.
- Add salt and baking soda and immediately prepare idlis with the batter in a greased idli steamer.
- Serve hot idlis with your favourite chutney and enjoy.
Coffee Banana Cupcakes with Hung Curd Icing
Here’s another healthy sweet treat for diabetics but this one calls for a party
- 1 1/4 cup whole wheat flour
- 2 large ripe bananas
- ½ cup flavourless oil
- 1 tsp liquid Stevia
- ½ cup curd
- 2 tbsp + 2 tsp instant coffee powder
- 1 tsp baking powder
- ½ tsp baking soda
- 1 tsp vanilla essence
- A pinch of salt
- 1 cup chilled low-fat whipping cream (or fresh cream)
- 1 cup hung curd
- Mash the bananas in a bowl and add oil and curd to it. Whisk them well together.
- Mix 2 tbsp coffee with 2 tbsp hot water to prepare coffee decoction
- Add the coffee decoction to the banana mixture and mix well
- Now add half of the Stevia and vanilla essence and mix
- In another bowl, sieve together flour, baking powder, baking soda and salt
- Add this to the banana mixture and give it a light mix, just to ensure there are no lumps in the batter
- Line a muffin tray with paper liners and pour an equal amount of batter in each cavity.
- Bake in a preheated oven at 180 degrees C for 12-15 minutes or till the toothpick inserted, comes out clean. Let it cool
For the frosting:
- Take chilled low-fat whipping cream in a bowl and add ½ tsp stevia and 2 tsp coffee powder to it. Whip this with a hand mixer.
- Then add hung curd in batches and fold lightly. Fill it in a piping bag fitted with star nozzle
- Pipe some nice rosettes on each cupcake and relish them
For more recipes please visit - https://flavoredwithlovebypriyanka.com/