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Diabetic Food Pyramid

Fats (Limit to 1 serving per meal) A serving can be:

10 Peanuts. 1 Tbsp Salad Dresssing 2 Tbsp light salad dressing or saur cream. 1 Tsp margarine, Oil or mayonnaise. 1/8 Avocado.

Sweets (Substitute for starch or fruit serving occasionally) A serving can be:

2 Small Cookies.

1 Small Cupcake or Muffin Cup Ice cream. 1/3 Cup Frozen Yoghurt. Cup Sherbet. 1 tsp Syrup or Honey.

Milk (2-3 Servings per day) A serving can be:

1 cup Milk. 1 Cup Low Fat. 1 Cup Artificially Sweetened yogurt (No sugar)

Meat / Fish/Chicken (2-3 Serving per day) A serving can be:

2 oz Cooked Lean Meat/Poultry/Fish. - Cup Tuna or Cottage Cheese. 1 Egg or 4 oz Tofu or 1 oz cheese. 2 Tbsp peanut Butter.

Vegetables (3-5 Serving Per day) A Serving can be:

1 Cup Raw Vegetables. Cup Cooked Vegetables. Cup Tomato or Vegetable Juice.

Fruits (3 Serving per Day) A Serving Can be:

70 gm small fruit. Cup canned fruit. cup Dried Fruit. Cup Fruit Juice. (No sugar)

Grains, Starchy Vegetables and Beans. (6 plus Servings Per Day) A Serving Can be:

1 Slice of 1 oz bread or (1 oz) Bagel or 5 Crackers or 1 Granola bar. Hamburger or Hot dog Bun or a tortilla of 6 inch or 2 tacos. Cup Cooked Cereal, Cooked beans, Lentils, Corn, Peas, S. Potato, Potato or Pasta. 1 Cup winter Squash, 1 Cup Soup. 1/3 Cup Rice or 3 Cup Plain Popcorn (Fat free)

Carrot Raisin Salad Recipe A sweet carrot salad recipe with the natural sweetness of the raisins, carrots and honey that goes well with everything. Good For Diabetes, Heart Disease, High Cholesterol, Weight Loss, Healthy Bones Health Benefits Low Fat, Low Cholesterol, High Fiber, High Vitamins

Ingredients

2 medium carrots 1 Table spoon mayonnaise 1 Table Spoon honey 1 Tea Spoon grated lemon peel 1 Tea Spoon lemon juice 1/4 tsp. ground ginger (adrak) 1/3 cup raisins (kishmish) Ice cubes

Instructions

In large bowl place carrots on ice for 30 to 60 minutes. Meanwhile, in medium bowl blend mayonnaise, honey, lemon peel, lemon juice and ginger. Grate carrots into bowl; add raisins. Stir and toss to coat and mix well. Cover and store in refrigerator.

Diabetic Recipes Loads of delicious recipes covering variety of cuisines. We promote healthy eating habits and these recipes ensure controlled calorie intake. Diabetes is a condition that causes increased blood sugar levels. It can be controlled and kept under check with careful diet control and proper medication. The food you eat, along with the proportion of meal and the time when you eat is extremely important. By making room for some slight modifications in your eating habits may reap unbelievable results and help in fighting diabetes. Most of the diabetics, often get frustrated with the monotonous and strict 'diabetic diet' prescribed and the long list of foods that one has to avoid. We have listed here a few recipes, catering to variety of cuisines, the recipes have been formulated, especially keeping diabetics in mind. The aim is to promote healthy eating habits. Chickpea Salad Recipe This is very healthy and tasty.Good For Diabetes, Heart Disease, High Cholesterol, Weight Loss Health Benefits Low Fat, Low Cholesterol, High Fiber, High Iron Ingredients

1 cup chickpea (chana) - boiled 1 small potato (aloo) - boiled and cut into cubes 1 small Tomato - chopped 1 Tea Spoon coriander leaves (dhania patta) - chopped 1 green chilli - chopped

2 Tea Spoon lime juie 1/4 Tea Spoon black salt (kala namak) salt to taste 1 Tea Spoon chaat masala

Instructions

Mix all the masalas together to make chaat masala. Drain and rinse chickpeas 2-3 times. Allow to drain well in colander. Place chickpeas in serving bowl and mix all ingredients well and add chilli.

Crunchy Vegetable Salad Recipe Shredded vegetables mixed with peanuts, supplying a wealth of nutrients Good For Diabetes, Heart Disease, Weight Loss, Women Health, Gastrointestinal Health Health Benefits Low Fat, Low Cholesterol, High Vitamins Ingredients

Red cabbage (patta gobhi), shredded - 1/2 small Cabbage, shredded - 1/2 small Carrots, grated - 2 medium White radish (mooli), grated - 2 medium Green capsicum, seeded and chopped - 2 medium Sprouted Green gram (sabut moong), blanched - 2 cups Oil - 2 teaspoons Orange juice - 5 tablespoons Mustard paste - 1 teaspoon Lemon juice - 1 tablespoon Salt - to taste White pepper powder - to taste Roasted peanuts, crushed - 2 teaspoons

Instructions

Mix oil, orange juice, mustard paste, lemon juice, salt and white pepper powder thoroughly. Keep aside in the refrigerator. In a serving bowl arrange red cabbage at the bottom then layer with green cabbage, carrots, radish, and capsicum topped with bean sprouts. Chill in the refrigerator. Just before serving sprinkle roasted crushed peanuts. Shake the dressing thoroughly and lace the salad with the dressing uniformly. Serve immediately.

Exotic Salad Recipe An interesting combination of textures which is dressed with vitamin A enriched flavourful muskmelon dressing. Good For Cancer, Diabetes, Heart Disease, Weight Loss, Healthy Bones, Women Health, Gastrointestinal Health Health Benefits Low

Fat, Low Cholesterol, High Fiber, High Iron Ingredients

1.5 cups iceberg lettuce (salad patta), torn into pieces 1/2 cup bean sprouts 1/2 cup broccoli florets, blanched 2 Table Spoon coriander (dhania), chopped 1 cup ripe muskmelon (kharbooja), chopped 1/2 Tea Spoon roasted cumin seeds (jeera), crushed 3 Table Spoon chopped coriander (dhania) salt and pepper to taste

Instructions For dressing:

Blend the muskmelon to a smooth pure in a blender. Add roasted cumin seeds, chopped coriander, salt and pepper. Mix well. Refrigerate till required.

For salad:

Combine all the ingredients (lettuce, bean sprouts, broccoli, coriander) for the salad in a bowl and refrigerate. Just before serving, add the dressing and toss well. Serve immediately.

Flaxseeds (Alsi) Roti Recipe Extremely healthy roti for all ages!! Good For Cancer, Diabetes, Heart Disease, High Cholesterol, Hypertension, Weight Loss, Thyroid Problem, Healthy Bones, Post-menopausal Health Health Benefits Low Cholesterol, High Fiber, High Vitamins Ingredients

Whole wheat flour (atta) - 2 Cups Thinly sliced almonds (badam) - 1 Tea Spoon Flaxseed (alsi) - 2 Table Spoon Warm skim milk - 3/4 Cup Salt - 1/8 Tea Spoon Basting option: Walnut oil - 1 teaspoon and Extra virgin olive oil - 1 Table Spoon whisked together

Instructions Dough:

Mix flour, almonds, flaxseeds and salt. Add warm milk little by little, knead into a smooth soft dough.

Cover the dough with moist damp kitchen towel or a plastic film. Let it rest 20 to 30 minutes at room temperature. Pinch dough to make one bread and form it into a ball. Roll it into a round disc, using dry flour for dusting. Remember to apply rolling pin from the middle of the ball to outside. Also, always use rolling pin on one side of the dough. Do not turn the dough over and roll again.

Cooking: Put the rolled bread on the griddle. Roast like a phulka first one side then flip, roast other side, pressing edge gently. When small brown spots form, flip again. Now rotate with puffed cloth, pressing down, to puff up the roti.Brush the skin surface with Walnut and Olive oil mixture.

Lauki Burfi Recipe Good For Diabetes, Heart Disease, Hypertension, Weight Loss Health Benefits Low Sugar, Low Fat, High Fiber Ingredients

2 cups Lauki (bottle gourd) grated 1 litre Milk 1/2 cup Khoya 1/2 cup Sugar 1 Table Spoon Cardamom (elaichi) Powder 1/4 Tea spoon Green color

Instructions

In a pan, boil the milk. Add the grated lauki in boiling milk and stir. When half of the milk is left, add khoya, sugar with color and stir. When the froth starts leaving the side of the vessel, transfer the mixture in a pre-greased aluminium tray. Add cardamom powder and garnish with dry fruits. Set aside for an hour. Cut into pieces and serve.

Masala Roti Recipe Oil-free rotis which are very easy to prepare. Good For Cancer, Diabetes, Heart Disease, High Cholesterol, Weight Loss, Women Health, Post-menopausal Health, Gastrointestinal Health Health Benefits Low Fat, Low Cholesterol, High Fiber, High Protein Ingredients (Makes 5 Serving)

2 - Green Chillies 1/2 piece - Ginger (adrak) 10 to 12 - Mint (pudina) leaves 1 cup - Whole Wheat flour 1/4 cup - Soya flour 1/2 Tea Spoon - Carom Seeds (ajwain) 1 Table Spoon - Fresh Curd Salt to taste

Instructions

Grind green chillies, ginger and mint leaves to paste. Mix whole wheat and soya flour together. Add all ingredients to flour, including paste. Add water little by little, knead into a smooth soft dough. Cover with moist cloth, stand for 10-12 minutes. Divide dough into 5 parts. Roll into 5 wide round, using dry flour for dusting. Heat skillet, roast like a phulka first one side. Then flip, roast other side, pressing edge gently. When small brown spots form, flip again. Now rotate with puffed cloth, pressing down, to puff up roti. Repeat for all dough, as required. Serve hot and puffed, with any oil-free vegetable or dal.

Moong Misal Recipe This recipe combines the proteins of moong beans and a dairy product so as to make the proteins complete. Good For Cancer, Diabetes, Heart Disease, Weight Loss Health Benefits Low Fat, Low Cholesterol, High Fiber, High Vitamins, High Minerals Ingredients (Makes 5 Serving)

4 cups Moong (green gram) beans 1/2 Tea Spoon Coriander (hara dhania), grounded 1 Tea Spoon Cumin (jeera), grounded 1 Small Onion, finely chopped 1 Cucumber (kheera), finely chopped 1 Large Tomato, finely chopped 1 Green Chili, finely chopped (optional) 1 cup Plain low fat Yogurt (dahi), beaten and strained 1/2 Tea Spoon Sugar Chili Powder as per taste Salt as per taste

Instructions

Boil the moong beans in salted water until soft. Drain and mix with the spice powders and sugar. Add the chopped vegetables. Let the mixture cool. Add 1 cup of the yogurt to the vegetables. Refrigerate. Add salt and chili powder to taste and serve cold or at room temperature.

Oat Biscuits Recipe These simple and slightly sweet biscuit with a crisp exterior and tender interior are perfect for tea or mid-morning snack. Good For Cancer, Diabetes, Heart Disease, High Cholesterol, Hypertension, Weight Loss, Post-menopausal Health Health Benefits Low Fat, Low Cholesterol, High Fiber, High Protein Ingredients

Rolled oats - 6 tbsps Whole wheat flour - 1.5 cups 1/2 cup all purpose flour 1/2 cup brown sugar Baking powder - 1 Tea Spoon Salt - 1 Tea spoon Low fat butter - 5 to 6 tbsps Skimmed Milk - 1/2 cup

Instructions

Preheat oven to 350 degrees. Grease 2 baking sheets. Grind the rolled oats in a blender down to medium-coarse. Combine the ground oats, whole wheat flour, all purpose flour, brown sugar, baking powder, and salt. Mix well. Add in the butter, and make sure its mixed in well. Best done in a food processor or electric mixer. Add in 1/3 cup of the milk and mix well. Add enough milk so that the ingredients form a dough that just holds together. Divide the dough into 3 or 4 portions and roll out one portion at a time to about 1/4 inch thick. Then cut out round sections about 3 inch wide. Transfer the cut rounds to the baking sheets, and poke some holes into the rounds. Bake the biscuits for about 10 to 12 minutes until they're golden brown.

Soya Kebabs Recipe A nutritious kabab made with soya chunks and tofu. Good For Cancer, Diabetes, Heart Disease, High Cholesterol, Hypertension, Weight Loss, Healthy Bones, Women Health, Post-menopausal Health, Gastrointestinal Health Health Benefits Low

Cholesterol, High Protein, High Iron, High Minerals Ingredients

Soya bean chunks, soaked and drained - 2 cups Onion, finely chopped - 1 large Green chillies, finely chopped - 2 Coriander (dhania) powder - 1 Tea spoon Cumin (jeera) powder - 1 Tea spoon Red chilli powder - 1/2 Tea spoon Ginger (adrak), grated - 1 inch piece Chaat masala - 1 Tea spoon Dry mango powder (amchur) - 1/4 Tea spoon Tofu, grated - 150 grams Pressed rice (poha), soaked and mashed - 1/2 cup Sago (sabudana) - 3-4 Table spoons Garam masala powder - 1 Tea spoon Fresh coriander (dhania) leaves, chopped - 1 Table spoon Oil - to shallow fry Salt - to taste

Instructions

Blend soya chunks, onion, green chillies, coriander powder, salt, cumin powder, red chilli powder, ginger, chaat masala and amchur in a blender. Add tofu and continue to blend for two more minutes. Transfer the mixture into a bowl, add poha, sabudana, garam masala powder and coriander leaves and mix well. Divide the mixture into sixteen equal portions and shape them into round kababs. Heat sufficient oil in a frying pan. Gently lower the kababs in the oil, a few at a time, and shallow fry till evenly golden brown on both the sides. Drain on absorbent paper. Serve hot with green chutney.

Lemon Coriander Soup Recipe A healthy soup, flavored with coriander. The coriander lends its own distinctive flavour and freshness. Good For Diabetes, High Cholesterol, Weight Loss, Gastrointestinal Health Benefits Low Fat, Low Cholesterol, High Fiber, High Vitamins Ingredients

Lemon juice - 2 Table Spoon Fresh coriander (hara dhania) leaves, chopped - 2 Table Spoon Oil - 2 Table Spoon Onion, chopped - 1 medium Spring onion bulb, chopped - 1 medium

Ginger (adrak), chopped - 1 inch piece Garlic (lahsun), chopped - 5 cloves Gram flour (besan) - 2 Table Spoon Vegetable stock - 4.5 cups Cabbage (pata gobhi), chopped - 1/4 small Carrot, cubed - 1 medium Black pepper, crushed - 7-8 Salt - to taste

Instructions

Reserve the stems of coriander leaves. Heat oil in a pan. Add onion, spring onion bulb, ginger and garlic and saut till translucent. Add gram flour and continue to saut till you get a nice aroma. Add vegetable stock, coriander stems, cabbage and carrot cubes and bring to a boil. Add crushed peppercorns and continue to boil. Add half of the chopped coriander leaves and cook for five to ten minutes. Strain and keep aside cooked vegetables. Heat the strained soup. Add salt, lemon juice and bring to a boil again. Season with the remaining chopped coriander leaves and serve hot.

Besan Cheela Besan Cheela ( puda ) is a traditional Indian breakfast and evening snack item which is very easy to prepare. It is low calorie, loaded with protein and particularly good for diabetics. They are usually served with chutney. Good For Diabetes, Heart Disease, High Cholesterol, Weight Loss Health Benefits Low Cholesterol, High Fiber, High Protein, High Iron, High Minerals Ingredients

2 cups Besan (gram flour) 1 finely chopped Onion 1 finely chopped Green Chilli 1 bunch leaves finely chopped Coriander (dhania) 1 Tea spoon Carom seeds (ajwain) 1 Tea spoon Black Pepper Powder 1/2 Tea spoon Red Chilli Powder 1 Tea spoon Chat Masala 1 Tea spoon Coriander (dhania) Powder 1 - 1.5 cup water to make batter Oil for cooking Salt to taste

Instructions

Put all the ingredients except water in a big bowl.

Now start adding small quantities of water to make a smooth batter, so that there should be no lumps in it. Add water till it comes to a dropping consistency or just like dosa batter. now keep it aside. Now heat a non-stick- tawa or heavy bottom frying pan, then turn the heat on medium. put little oil on tawa (1tsp.) & spread 1 serving spoonful of batter evenly on it. Cover it with lid just for a minute so that it should cook inside also. then remove lid, put some more oil on the top & turn it upside down. Let it be brown &crispy from both sides. Repeat the same with rest of the batter. Serve hot with green chutney or sause. it can be taken with toast also.