People with diabetes need to follow a special diet plan with food rich in proteins and fibre and having a low glycemic index (GI). Such food takes longer to digest thus helping to maintain ideal blood sugar levels. If you are a diabetic, pre-diabetic, a borderline diabetic or even genetically inclined towards diabetes a healthy and nutritious diet plan in the proportion of 60:20:20 with carbs, proteins and fat respectively will work well. The ideal calorie intake per day should not exceed 1800 calories. Eating seasonal fruits, salads and fresh green vegetables is an absolute must.
Green Moong Dal whole is an ideal food for people with diabetes especially if you are vegetarian. Here’s why?
• It has high protein content
• It has low GI index as it has complex carbs
• It is rich in Vitamins such as B1, B12, C, etc.
• It is a good source of minerals such as magnesium and potassium
• It is low in Sodium
• It is an antioxidant
• It has no saturated fats
• It is full of fibre
Green Moong dal whole and rice porridge/khichdi are an ideal food for diabetes. Given below are a few recipes which will get you all the benefits of Masoor dal.
1. Green Moong Dal Whole and Rice Porridge
This wholesome aromatic porridge can be eaten for breakfast or lunch.
Ingredients:
Green Moong Dal Whole – ½ cup, soaked for 1 hour
Hand pounded rice OR Brown Rice OR White rice – ½ cup, soaked for 1 hour
Water – 3 cups for White Rive and 4 cups for Brown or Hand pounded rice
Freshly grated coconut – 2 tablespoons
Curry leaves – handful chopped
Mustard seeds – ½ tsp
Jeera – ½ tsp
Ghee – 1 tsp
Green Chillies – 2-3 slit
Salt to taste
Peppercorns whole – 8-10
Pressure cook the soaked Moong dal, rice and salt in water. Prepare baghar with the remaining ingredients and pour over the porridge. Eat piping hot with vegetable raita.
2. Matar ki khichdi
This North Indian special khichdi is wholesome and nutritious!
Ingredients:
Green Moong whole – ½ cup, soaked for 1 hour
Rice – ½ cup, soaked for 1 hour
Peas – ½ cup
Ghee – 1 tsp
Jeera – ½ tsp
Cinnamon sticks - 2
Tej Pata – 2
Peppercorns – 5-6
Black Cardamom whole – 1
Cloves – 3-4
Ginger Garlic Green chilli paste – 1 tsp
Salt to taste
In a pressure cooker heat ghee, add jeera and ginger garlic paste and fry for one minute. Add all the whole garam masala and fry till aromatic. Add drained green moong, rice, peas, salt and one cup water, pressure cook for 7-8 minutes till just soft. Enjoy with plain curd.
3. Mushroom & Broccoli green gram porridge
Ideal for those who enjoy a continental touch to their porridge!
Ingredients:
Green Gram Whole – ½ cup, soaked for 1 hour
Rice – Brown or Hand pounded – ½ cup, soaked for 1 hour
Onion – 1 finely chopped
Mushrooms – 8-10 finely chopped
Broccoli – 1 floweret broken small
Green ginger green chilli paste – 1 tsp
Salt to taste
Oil – 1 tablespoon
Peppercorns – 5-6
In a pressure cooker fry onions till they are pink. Add peppercorns, ginger garlic paste and cook for 2 -3 minutes. Add vegetables and sauté for a few minutes. Add the drained green gram and rice along with one cup water and salt. Press and cook for 7-8 minutes till just done. Eat piping hot sprinkled with red chilli flakes for added spice.
Enjoy these delicious Green Gram recipes and stay in control of your diabetes!
No comments:
Post a Comment