How to make Ragi Malt at Home | Step By Step Recipe | Diabetes Diet Food

Ragi / Finger Millet has always been common at our home since we used to grow this in our lands. Well that was years ago, still it somehow remains so very clear, the memories of my granny bringing home those fresh Ragi, Bajra from our crops.

Most frequent dish was of course the Mudda we make with Ragi. Then it used to be Ganji that is made by mixing in Ragi with water, boiling it and then mixing it with curds.

Malt is a process wherein the grains are sprouted, then ground to be made as a drink. Well sprouting is not something that's strange at our home. That's what Athamma does with most ingredients that she thinks of. I was telling her that we should prepare some Diabetic Friendly recipes. Ragi Malt is part of the series that we planned. 

Follow the procedure to sprout

We made a soup, porridge and this Malt. Though I told others who are doing one theme a day for the BM#6, they can choose to do two dishes for Different ways to use an Ingredient. Even when I was saying that I was not liking the idea as I have come long way to realize I don't' like crowding a post with more than one recipe, unless until it really requires.

So will be posting the Soup recipe later and hope my BM friends won't bump me for doing this..:)

We have made this drink even healthier by adding Jaggary which is a good source of iron and completely avoided sugar.

Sprouted Finger Millet

Ragi Malt - Healthy Drink made with Sprouted Finger Millet

For sprouting
Sprouted Ragi / Finger Millet - 1 cup

To make the Ragi Malt

Ragi powder - 2 tsp
Milk - 1 cup
Jaggary, powdered - 1 tsp

Method to prepare

To sprout the Ragi

Soak ragi for a day, after about 8 - 9 hours, drain the grains and tie in a cloth. It will sprout over the night.

Shade dry and powder the Ragi fine.

To get more shelf life for the flour plus make it more aromatic, dry roast the powder over hot pan. Once it's cooled you can store the flour in an air tight container.

To make the malt.

Take required amount of Ragi flour, add little water and get a lump less mix. Heat it in a pan, add the jaggary and bring to boil. slowly add milk and boil for couple of mins.

Serve hot / warm depending on who's drinking this.

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#6

Bombay Rava Idli | Upma Rava Idli | Simple and Quick Diabetes Diet

Breakfast being the most important meal of the day, one has to make sure they don't skip it. Most Diettian advice against rice based dishes. When you are on a diabetic diet, the usual idli and Dosa doesn't suit as it is again made with rice. So finding better options with wheat really helps.

This Idli made with Bombay Rava is another diabetes dish that is very quick and Diet friendly recipe. As we think of different dishes for a morning variety, this serves as a quick option. We just soaked the batter for 10 minutes for it to get ready.

Bombay Rava Idli

Ingredients Needed:

Bombay Rava - 1 cup
Hot Milk - as required
Soda a pinch
Salt to taste
Urad dal paste - 1 tbsp (opt)

Method to prepare:

In a bowl, take all the ingredients and slowly mix it with hot milk using a spoon. The consistency should be of pouring state as the regular Idli batter.

Allow it to rest for 10 - 15 mins. Check the consistency to make sure the rava has not absorbed all the milk, if required add little more hot milk.

Then pour the batter into greased idli moulds and steam as you would do with regular idlis

Notes:

Add Urad Dal paste is optional. First time when we made this, we had some Urad dal paste taken from the regular Idlis. But we have checked it again to see if that really made any difference.

If you can make it without adding the Urad dal paste also. If you are grinding Urad dal at home, you can refrigerate it for couple of days.

Check out Diabetic Diet Menu for other Diabetes Diet

Whole Green Moong Dal Rice Porridge | Pasipayar Ven Pongal | Pesalu Pulagam | Diabetes Diet Food

I have heard Athamma calling Ven pongal as Pulagam and it is mostly made with whole split moong dal with rice. In fact the way I make Ven pongal is very different from the normal accepted way made in Tamil Nadu. But everybody at home are fine with the version I make. Still as a way to make something that will suit more a diabetic palette, wanted to try with husked whole green moong dal with rice.

I heard about this dish from Athamma so frequently that I thought we should make it sometimes. She used to make this and serve spice buttermilk along with it. This is not your typical food suitable for a diabetic diet. But we have made sure the fiber content is increased and rice is not much used. Ghee was completely ignored and well in the end of the day, eating this in moderation is all fine. Though some strictly say no for Rice, some do advice Rice to be included in a diabetic diet. So based on that, this dish per serving is very good.

Step by step pictures

Husked whole green moong dal roasted.

 Take rice and moong dal together

 Wash and add water

Green Chilies, Cumin Seeds, Pepper corns, Garlic, Ginger and curry leaves for seasoning

Cooked dal and rice.

Season with the tempering ingredients.

Whole Green Moong dal Rice Pongal

Ingredients Needed

Rice - 3/4 cup
Husked Whole green moong dal, dry - 3/4 cup
Salt to taste
Water - 3 & 1/2 cup

For Seasoning

Green chilies - 3 -4
Whole pepper corns - 1 tsp
Cumin Seeds - 1 tsp
Curry leaves - 4-5
Garlic - 2 -3 cloves
Ginger - 2"
Oil - 1 tsp


Method to prepare:

Dry roast the moong dal till golden brown. Keep it aside for it to cool down.

Wash and soak rice for 20 mins.

Pressure cook both rice and dal with water for 3 whistles. Mash well a ladle.

Heat a pan with oil and temper with the seasoning ingredients. Pour over the cooked pongal.

Serve hot with sambar or chutney

Notes:

The whole moong dal that I used is a dried dal and needs to be roasted well before cooking.
Since you are using only 1 tsp of oil, make sure to cook in slow flame.
Add more water if required to get a more gooey consistency


Check out my fellow marathoners doing the Blogging Marathon #4

Diabetes Diet/Management: Srivalli, Champa, Harini, PJ  
Kid Friendly Recipes: Kalyani, Shylaja, Veena  
Seven Days of Soup:Usha, Sowmya
30 Minutes Meals: Priya Suresh
Seven days of Cakes:  Anusha

Jowar Vegetable Soup | Diabetes Diet Food

After the Jowar Drink for a healthy start, it had to be a soup. The diet that I was given featured lot of soups and we had to come up with different versions of soup to cover the items. A hot broth makes you feel so good anytime you drink it. Make it more filling by adding Vegetables, it becomes a complete meal by itself.

When I did that Diet program, my entire schedule revolved around soups and drinks that had to be filling as I was only consuming that the whole day. I know Jowar may not be available in all places, I really wish it was. So another post right away might be boring too. But we decided to do a week of Jowar and it happened that we ended up making it the next day. When I had it for breakfast, it was so filling that I didn't remember my lunch.

Ingredients Needed:

Jowar / Jonna - 2 tbsp
Carrots, Cabbage, Beans, chopped - 1 cup
Salt to taste
Pepper powder - 1/2 tsp

Method to prepare:

After you make the Jowar grains or rava, store them in air tight container to enjoy many more dishes like this.

Take 2 tbsp of Jowar, add two cups of water, bring to boil.

Once it's 75% done, add the chopped vegetables and continue boiling to get the vegetables cooked.

Finally add salt and pepper for taste.

Enjoy this broth for a breakfast or dinner.

Do check out my fellow bloggers who are doing the Blogging Marathon # 4 along with me.

Diabetes Diet/Management: Srivalli, Champa, Harini, PJ  
Kid Friendly Recipes: Kalyani, Shylaja, Veena
Seven Days of Soup: Usha, Sowmya  
30 Minutes Meals: Priya Suresh
Seven days of Cakes:  Anusha

Oats Rava Idli | Instant Steamed Cake with Semolina and Oats | Diabetes Diet Food

Today is the beginning of Day 1 of the Blogging Marathon #4. This time I wanted to create 3 groups with limited number of bloggers so that we get more opportunity to interact with each other. To make sure this reaches far, I had announced a week ahead for this beginning. Apart from my regular friends who have been doing this Blogging Marathon with me, I have the pleasure to interact and know new bloggers and some old friends again.

We have about 28 bloggings doing this marathon this time. I am sure you will have fun checking them out.

You can check out who is doing what here.

Champa and I were discussing something when this topic of Diabetes came up. She was interested after reading the articles that my father has contributed in this blog on Diabetes Management. She said she has a book on the subject and would want to share that knowledge. So we thought having a topic on Diabetes for the Blogging Marathon, so that we can share what we know and also source knowledge from reliable sources. 

Unfortunately I have not been keeping well and that made sure I couldn't do anything that I planned. Apart from sharing this wonderful Instant Oats Rava Idli, I wanted to talk about other things that I get from my father. 

I am doing much better today or rather the thought that I ought to do this Blogging Marathon pushed me enough to get better. Whatever I find it comforting that I am back at my favorite spot writing this blog. Today being Ugadi for us, I am sad I couldn't' do much as we normally do every year. It's going to be a simple festival celebrations this year.

One of the good news that cheer us is the fact that Athamma has been keeping a good control on her Diabetes. Few weeks ago it was very high and we were very concerned on that. Very important factor in getting control is her diet that she again changed. So I will be discussing on that changed diet to a greater extent that has helped so much.

A diabetic is advised a diet based on many factors. Infact some say rice should be avoided, while some even write a menu based on that. The fact remains that everything has to be in moderation and also to the note that an individual should again experiment in what suits self. This is more like a trial and error method where one arrives at the right diet that will suit them.

Whichever food you choose to eat, the most important factor to keep in mind, is the Glycemic Index of the food.  This will make sure the food you eat takes time to digest, which will aid the balance of blood sugar.

Please check the previous articles on Diabetes Management from my father Dr. Nagarathnam. Diabetes and its management, 
Diabetic Diet Menu

This instant oats idli is adapted from a small booklet that came from the Oats meal that we got. It has some interesting recipes and a very attractive pictures.

Oats Rava Idli

Prep Time : 5 mins
Cooking Time : 7 - 10 mins

Ingredients Needed:

Oats - 1 & 1/2 cups
Roasted Rava / Semolina- 1 cup
Sour Thick Curds - 2 cups
Green Chili paste - 1 tsp
Grated Carrots - 1/4 cups
Coriander leaves - 1 tsp
Onions - 1/2 cup
Cooking oil - 1 tsp
Cooking soda - 1/4 tsp
Mustard Seeds - 1/2 tsp
Urad dal - 1 tsp
Channa dal - 1 tsp
Cashew nuts for garnish
Salt to taste

Method to prepare:

Soak  rava in curds for 5 mins. Add the oats to the curs and keep it for another 5 mins.
Heat oil in a pan, add mustard seeds, urad dal, bengal gram. onions, green chili paste and fry .
Mix well and pour over the soaked rava and oats mixture.
Add salt, coriander leaves and cooking soda and mix well.
Grease the idli moulds and put a cashew piece and grated carrot on the base. Pour the rava and oats mixture over it.
Steam cook for 7 - 10 mins as you do with your regular idlis.
Serve hot with your choice of chutney

Diabetes Diet/Management: Srivalli, Champa, Harini, PJ
Kid Friendly Recipes: Kalyani, Shylaja, Veena
Seven Days of Soup:Usha, Sowmya  
30 Minutes Meals: Priya Suresh  
Seven days of Cakes:  Anusha

Navaratna Onion Uttappam | Multi Grain Crepe with Onions ~ 101 Dosa Varieties | Diabetes Diet Food | Step By Step Recipe

I was thinking I should make it a habit to post Diabetes Diet regularly yet I go back not doing it. Still Athamma makes sure she plans for something herself. One of the main course we think about is breakfast as I always feel that is one meal that really boasts us through the day.

We tried out this tasty dosa with Navaratna meaning 9 different grains, though some were not in grain form. Being a Diabetes diet, it ought to cater lot more with the fiber, protein and other essential minerals plus have a low glycemic index. You can check the Glycemic Index of Different Foods that normally are used in our dishes.

For another version of dosas with multi lentils, check out Kadambam Dosa

Today is the last day for the Blogging Marathon Group 2, it was fun having so many bloggers joining me in this run.

Soak all the grains for nearly 12 hours.

Grind to a smooth paste and let it rest for 30 mins before making the dosa.

Heat a tawa and spread out as you regularly do for dosa

Top the Uttappam with finely chopped onions, coriander leaves

Once it gets cooked, flip over the other side, simmer till the onions are browned.

Navaratna Onion Uttappam.

Ingredients Needed

Soaking Time : 12+ hrs
Fermentation time : 30 mins
Preparation time for each : 5 mins

Chickpea / Kabuli Channa - 50 gms
Raw Peanut / Ground nuts - 50 gms
Urad dal - 50 gms
Dried Soya beans - 50 gms
Black eyed beans - 50 gms
Black Chickpea / Black Channa - 50 gms
Whole Moong Dal / Pesulu - 50 gms
Bansi Rava - 50 gms
Rice / Rice flour- 50 gms

Green chilis - 2 long
Ginger - 2"

For topping
Onions, finely chopped - 1 medium
Cumin Seeds - 1/2 tsp
Coriander leaves - 2 tbsp

Method to prepare:

Wash and soak all grains together for over 12 hrs. Change the water if required in between. Grind to a smooth batter along with green chillies, ginger.

Allow it to rest for 30 mins.

Note: The amount of rice used is not more than what is prescribed for a diabetic. But if you want to avoid it completely, you can do so. The dosas/uttappams will turn out still soft and not very crispy. If you want to serve others at home a crispy one, add Rice flour instead of whole grains once you have the ground batter.

Heat a tawa, grease well and spread out the uttappam as you would regularly do. Top it with onions, cumin seeds and coriander leaves. Cook for couple of mins, then flip over the other side.

simmer to low and continue cooking till the onions are browned.

Serve with chutney of choice.

This is joining Supriya who is having a month long celebration of Dosa.


Group 2
30 Minutes Meals:Priya Mahadavan, Pavani,
Seven Days of Salad: lla, Divya Vikram,
For Ongoing 7 Events: Priya Suresh, Suma Gandlur, Harini,  
Kids Friendly: Vatsala, Jay, Kamalika
Seven Days of Rice: Veena Krishnakumar, Priya Vaasu, Padma Rekha,

Quick & Easy Savory Rava Vermicelli Idli Step by Step Recipe ~ Diabetes Diet Food

I think this Rava Vermicelli Idli must be really of those few recipes that got done almost immediately after  the know-how. Ever since we made the Wheat Idli, Athamma has been after me to make this. Actually Amma saw us making the Bansi Rava Idli, she make a change to the recipe by making it a Rava Idli with Vermicelli and to boot, she sent some to Athamma. Well ever since then, I have been pressured to attempt it.

Since this week I decided not to make Idli on Monday as Konda wanted a change, without realizing that Tuesday was a holiday, we went ahead with soaking the rice for idli. Naturally we can't make Idli on a holiday right. Every time I pack the Idlis, somehow Chinnu gets on the scene, with stern voice tells me "Amma, Idli Votthu anni sepunnanu katha?" (Mom, I have told to I don't want Idlis) I just nod my head and get on with my work.

After all it's not me who was going to feed him and he normally eats whatever put in front of him by his school folks. Its a blessing, really! Finally it turned out that breakfast was Poori with Kala Channa, his favorite. He was happy being fed that. So as a reward, I saved up the Idlis for today. Athamma was reminding me the day through that I am yet to ask Amma about the recipe. I finally did at late night and even wrote it down.

We decided to make very small quantity as we had the regular Idli batter too. I used the smallest cup in my household, which measures about 50 gms I think, not really sure. I have taken a picture to make things more clear. Will try to measure the exact amount one of these days for sure. After a day at home, and an outing last evening, I was really energized to get up early then normal. Result is this step by step picture. Else it is really too crazy to manage.

Making of this idli is really really to simple and result will pleasantly surprise you. If you are fans of Rava Idli (which I am), believe this works as a breeze. To be frank, I have never attempted at the authentic Rava Idli all by myself. So making something with rava, even if it was only half and getting a perfect shaped idli that also tasted great, felt really good.

This is yet another dish most idle for Diabetes. Very tasty and quick to make, all under 40 mints from start to end!

Since I had time I took this in steps, I hope you find it useful!

Heat a non stick pan, dry roast Sooji till you start smelling the aroma. Remove keep aside.

Then put the vermicelli and roast again until you see it nicely done. This takes abt 2 -3 mins. While trying to meddle with the camera, I allowed it brown more. Which I am sure you will avoid!

Allow it cool, since I used a cup, I measured 1 and 1/4 cup of curds and mixed to the Rava and Vermicelli along with salt

At this stage it was really thick. I allowed it to rest for 5 minutes hoping that water will come out. But nothing like that happened. Only it became a thicker mass with the Rava and Vermicelli absorbing all the moisture. Add almost 1/4 cup of water to the mix and mix well to get a consistency that is not pouring yet loose. Almost like the regular Idli batter consistency.

Let it rest for 30 mins, if you are in a hurry like me, obviously you will disturb it by 20 mins and proceed with making the idlis.

Meanwhile heat a pan with oil, season with mustard, Urad dal, Bengal gram. When done add the onions, curry leaves and cashews if you are using it. Sauté well so that the onions get browned.

Add this to the batter and mix well.

Grease the idli plates with oil and pour a ladleful of the batter.

Steam for 10 - 15 mins depending on the idlis

Savory Rava Semiya Idli ~ Semolina Vermicelli Idli

Preparation Time : 5 - 7 mins
Soaking Time : 30 mins (or 1 hr if you have time)
Cooking Time : 10 - 15 mins (Depending on the number of plates used)
Makes - 6 idlis

Ingredients Needed:

Rava / Sooji - 50 gms
Vermicelli - 50 gms
Curds - 1 & 1/4 cup (use the same cup as you measure the rava and vermicelli)
Water as required to thin the batter.
Salt to taste

Seasoning
Onions - 1 medium
Green Chilies - 2 medium
Curry leaves few
Mustard Seeds, Urad dal - 1/2 tsp
Bengal Gram/ Channa Dal - 1/2 tsp
Cashew nuts - 5 (opt)
Coriander leaves  some

Method to prepare:

• The recipe calls for the regular measuring cup, but I used the smallest one on hand, which might measure up to 50 gms.
• Heat a non stick pan and dry roast Rava on high, while you keep stirring it to prevent from getting burnt. Repeat with the Vermicelli
• Then put the vermicelli and roast again until you see it nicely done. This takes abt 2 -3 mins.
• Allow it cool, measure 1 and 1/4 cup of curds and mixed to the Rava and Vermicelli along with salt.
• Check the consistency, if it is too thick thin it by adding little water. Then allow it to rest for 30 mins.
• Meanwhile heat a pan with oil, season with mustard, Urad dal, Bengal gram. When done add the onions, curry leaves and cashews if you are using it. Sauté well so that the onions get browned.
• Add this mix to the batter and mix well.
• Grease the idli plates with oil and pour a ladleful of the batter.
• Steam for 10 - 15 mins depending on the idlis.
• Enjoy with any side dish of choice!

Notes:  

1. The amount of water to be used depends on the quality of the Semolina and Vermicelli. So add in little by little. We don't want the batter to be too thin. The batter consistency should not pouring one yet loose enough. Almost like the regular Idli batter consistency.
2. The batter can be allowed to rest for 1 hr for more softer texture. But 20 mins was fairly fine. if required you can add very tiny pinch of cooking soda.
3. Again how many minutes required for steaming depends on the number of plates used in the Idli pan. I used 6 plate one and normally steam it for 15 mins. With just two plates it can be even less.

Idlis with Wheat Rava / Bansi Rava Idli ~ Diabetes Diet Food!

The last couple of days, my internet seem to be playing on me. I wanted to post on Konda's Menu everyday so that I stay focused. But rather I was unable to keep to my own schedule. It was fine that the items listed for Wednesday and Thursday were not new ones. Still I took pictures of them in the last moment, you can guess that from the picture.

Konda has been very happy with her lunch, so that is one very very good thing to happen. I can now get to make her eat better because she choice herself.

I made Parotta with Paneer Butter Masala for Wednesday. It was such a great idea as we all ended up taking for lunch. So it was a better plan. I even sent it for the boys, who were happy knowing it.

Thursdays was a relative easy one, Curd Rice with Pickle.

From next week onwards, I am planning to include new dishes that I can make and introduce to the kids. Hopefully I get to write down the list soon.

Coming to today's post, this is a healthy version of Idlis suited for the Diabetes Diet. Without Rice, this makes the idlis so healthy and ideal.

This is normally prepared when I am making the regular idlis with Rice. That way I can save some Urad dal batter for mixing this batter. During our recent visit to my sister in-law, Athamma had got a packet of Bansi rava, Rice rava along with few other things. So whenever regular idli is on menu, she also soaks the bansi rava for herself.

This gets done quickly provided you have the Urad Dal batter ready. Else you might have to plan to grind it a day ahead and store it in fridge.

Idlis with Wheat Rava / Bansi Rava Idli ~ Diabetic Diet Food

Soaking time for the Bansi Rava - 1 hr
Preparation Time - 10 - 15 mins
Soaking & Resting time for Urad Dal batter - 4 soaking time + overnight or 6 hrs fermenting time (this is usually done with regular idli making)
Makes about - 4 Idlis

Ingredients Needed:

Bansi Rava - 1 small cup measuring about 25 - 30 gms (it was actually a ladle that would fit this measurement)
Ground Urad Dal batter - 1 ladleful
Salt to taste
Oil to grease the idli plates.

Method to prepare:

Wash and soak rava for 1 hour. Then drain it completely over a colander. Mix in the ground Urad dal batter along with salt. Allow it to rest for 30 mins or so.

Steam these Idlis as you will steam your regular Idlis. Once done, allow it to stand for 5 mins, before removing from the plate.

Serve hot with chutney of choice.

Notes:

• We normally save some amount of Urad Dal batter for making other Idlis as Athamma prefers not to eat Rice Idlis.
• Wheat Rava does not require fermenting for long time. You only have to plan to soak the Urad dal.
• At times we don't even let the Urad dal batter ferment but refrigerate for long shelf life.

Pomegranate, Indian Gooseberry and Fenugreek powder for Diabetics

This is yet another wonder powder that we can make from what we have at home for Diabetes care.

I have listed below some details on each of these three fruits that I have used, sourced from internet. I am not able to cite specific site for contributing these details, but in general the information is retrieved from researching on many sites available online. I would like to thank the individual authors for their contribution.

Pomegranate
Apart from being healthy, pomegranate is delicious too. Pomegranate consists of antioxidant, antiviral and anti-tumour properties. It is said to be a good source of vitamins as it includes vitamin A, C and E as well as folic acid. This fruit consists of three times the antioxidants of wine or green tea. It is said to be the powerhouse of health. Pomegranates are known mostly for curing the problems related to heart and for maintaining effective and healthy blood circulation. Other health benefits include cure of stomach disorders, cancer, dental care, osteoarthritis, anemia and diabetes.

Indian Gooseberry

In general Indian Gooseberry is considered very healthy due to its high vitamin C content. Amla enhances food absorption, balances stomach acid, fortifies the liver, nourishes the brain and mental functioning, supports the heart, strengthens the lungs, regulates elimination, enhances fertility, helps the urinary system, is good for the skin, promotes healthier hair, acts as a body coolant, flushes out toxins, increases vitality, strengthens the eyes, improves muscle tone and it acts as an antioxidant.

The health benefits of amla include the following:

* Eye care: Taking Gooseberry juice with honey is good for improving eyesight. It improves nearsightedness and cataract. It reduces interocular tension.
* Diabetes: Gooseberry contains chromium. It has a therapeutic value in diabetics. Indian Gooseberry or Amla stimulate the isolated group of cells that secrete the hormone insulin. Thus it reduces blood sugar in diabetic patient.
* Heart disease: Gooseberry strengthens heart muscles. So heart pumps blood flawless throughout the body.
* Infection: Due t o its antibacterial and astringent attributes the Indian Gooseberry protects against infection. It improves body resistance.
* Hair loss: Amla is used in many hair tonics. It enriches hair growth and hair pigmentation. It strengthens roots of hair , maintains color and luster. Eating fresh fruit or applying its paste on hair roots improves hair growth and color.
* Improving appetite: Consuming Gooseberry powder with butter and honey before meal improves appetite. It helps in balancing Nitrogen level and thus increases weight in a healthy way.

Fenugreek

Due to its estrogen-like properties, fenugreek has been found to help increase libido and lessen the effect of hot flashes and mood fluctuations that are common symptoms of menopause and PMS. In India and China it has also been used to treat arthritis, asthma, bronchitis, improve digestion, maintain a healthy metabolism, increase libido and male potency, cure skin problems (wounds, rashes and boils), treat sore throat, and cure acid reflux. Fenugreek also has a long history of use for the treatment of reproductive disorders, to induce labor, to treat hormonal disorders, to help with breast enlargement, and to reduce menstrual pain. Recent studies have shown that Fenugreek helps lower blood glucose and cholesterol levels, and may be an effective treatment for both type 1 and 2 diabetes. Fenugreek is also being studied for its cardiovascular benefits.


What you see above is the final ball that is done by drying these skin of Pomegranate, pitted Indian gooseberry and dried fenugreek. All these are sun dried for a day or till they are really dry and powder to a fine powder.

Once a day, the diabetic patient can mix all three powders with little water and consume.


Sending this to Sadhana & Muskaan event on Home Remedies.

Earlier on Diabetes:

General Notes on Diabetes
Introduction to Diabetes ~ What Is Diabetes?
Why Early Diagnosis Is Important?
Diagnosing Diabetes ~ Different Types Of Diabetes
Dietary aspects in the management of diabetes
Dietary aspects in the management of diabetes ~ Glycemic Index!
Glycemic Index of different foods

Diabetes Diet:

Appey or Paniyaram with Jowar Four
Healthly Snack with Chickpea Salad
Gooseberry Rice
Guava ~ the Wonder Fruit
Jamun Seed Powder ~ Diet for Diabetics!
Stuffed Paratha with Greens

Stuffed Paratha with Greens ~ Diabetic Diet!

When you are ardent to follow some diet be it for diabetes or even on a diet regime, dry roasted rotis play a major role. Any day wheat based dishes are better than rice. And it really helps if you can plan on lot of varieties in order not to feel bored eating the same stuff. The thought that we will have to plan so much as to what to make, takes us so much time that I always feel having a planned menu on hand helps.

During my recent meeting with a dietician to discuss a well balanced diet for diabetes, she showed the menu they came about for people who had enrolled for a weight loss program! The menu was absolutely delicious. I was telling the dietician that given that kind of a menu, I am sure you will get lots of interested folks to order. And I also felt it must be heavy, given that multiple courses involved. She assured that it wasn't the case. It was more of a satisfying all senses with balanced diet. Surprising I also had a similar menu on mind, only it wasn't so elaborate as her's. But I am now motivated to prepare something on those lines.

Will surely share once its ready. But for today, I have a simple paratha made by stuffing greens in to it. This also works out more in lines of cleaning out the pantry too. We had these greens laying around for couple of days, finally not knowing what else to make, I decided the parathas would be best way to make clean and neat dish!

Since both greens of any type, with wheat is such a good diabetic food, thought to make the best of it by using very little oil and cooking in low flame, so that the nutrients are not lost.

As the gravy or curry is sauteed, it makes a very tasty paratha on its own. You need not really bother about making a side dish again. It really helps in those harried times, having to make so many varieties. After all we should ignore a diabetic need. Especially they end up saying they want to make things easy for us by eating regular food. Not at all, with little planning, we can make healthy food for diabetics no time.

There is no fixed recipe for my stuffing here, you can add/remove spices based on your wish.

Make roti dough as usual but a wee bit stiffer for stuffing to stay in place.

For the stuffing for two parathas

Greens of your choice, I used a bit of mint, couple of spinach, handful of Ponnanganni keerai,
A small Onions
1 medium Green chilie (if you prefer spicy)
Red chilies as per taste
Coriander a little
Cumin powder a little
Salt to taste
Oil - 2 tsps

Method to prepare:

Wash and pick the greens. Let it drain well.

Have the dough ready and let it rest for 10 mins.

Heat a pan with 1 tsp oil, add the chopped onions, saute well.

Then add the greens and the spices. simmer to low flame and cover with lid for 6 - 8 mins.

When the greens are cooked, remove to a plate and allow it to cool.

Then make equal balls of the roti dough, take one ball, make a dent in middle, stuff a spoon of the greens. Close well.

Roll out after dusting it with flour and cook on a hot tawa. If you are eating it right away, need not use oil to cook the roti.

This paratha packs good protein and energy as it includes greens and less oil.


Diabetes Diet:

Appey or Paniyaram with Jowar Four
Healthly Snack with Chickpea Salad
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Jamun Seed Powder ~ Diet for Diabetics!

I am sure as a kid you would remember eating this delicious fruit! For me, the memories were mostly on the lines of climbing the branches of a very huge tree in our friends house. And watching my friends climb up the tree while I wait eagerly down for my share of plum, juicy Nava Pazham. I wasn't big on climbing trees, so allowed myself just the share of playing the guard and share the bounty with them.

Somehow our memories of our wonderful childhood never leaves us right. Though after so many years, I could very well lay hands on even plumper and juicer Jamuns, those from memory refuses to pass. And every time I pop in one to enjoy those memories of a 7 yrs old comes back haunting! And to imagine those lovely ones are not only tasty but are so healthy makes it all the more dear.

As part of the diet for diabetics, Jamuns are one of the fruits that a diabetic can eat without hesitation. Not only are the fruit so healthy, the Jamun seed powder is very good for diabetes.

"Jambul (Syzygium cumini) is an evergreen tropical tree in the flowering plant family Myrtaceae native to Bangladesh, India, Pakistan and Indonesia. It is also known as Jamun, Nerale Hannu, Njaval, Jamblang, Jambolan, Black Plum, Damson Plum, Duhat Plum, Jambolan Plum, Java Plum or Portuguese Plum. "Malabar plum" may also refer to other species of Syzygium.

Jamun trees start flowering from March to April. The flowers of Jamun are fragrant and small, about 5 mm in diameter. The fruits develop by May or June and resemble large berries. The fruit is oblong, ovoid, starts green and turns pink to shining crimson black as it matures. A variant of the tree produces white coloured fruit. The fruit has a combination of sweet, mildly sour and astringent flavour and tends to colour the tongue purple. The seed is also used in various alternative healing systems like Ayurveda (to control diabetes, for example), Unani and Chinese medicine for digestive ailments. The leaves and bark are used for controlling blood pressure and gingivitis. Wine and vinegar are also made from the fruit. It has a high source in vitamin A and vitamin C." - Source Wiki

Diabetics are advised to consume 1 tsp of this jamun seed powder in empty stomach early morning. Lets see how we can prepare this powder.

There are two ways of making this powder, one with drying in sun and the other without by dry roast the seeds.

Sun Dried Jamun Seeds Powder

Once you eat the fleshy part of the fruit, wash the seeds and dry in sun for a week. By then you will have really dry seed, whose outer skin will peel off and inside berry would be more like a pistachio.

You can pound the seeds along with the outer skin and make into a fine powder. Since this is sun dried, it becomes really hard and your mixer blades might go for a toss if you try to make a powder of it! So take caution to pound it into smaller pieces before running in the food processor or mixer.

Once you have a fine powder, store it in a container and eat 1 tsp first thing in the morning on empty stomach.

Powder from wet seeds

The powder can also be made immediately after you wash off the flesh.

Heat a pan, and dry roast the seeds till they turn crispy. Pound them into fine powder and store for consumption.

The only difference I found in this method is, at times it becomes difficult to get it roasted well and dry.

Choice is your, but consume a teaspoon of Jamun powder for a better management of Diabetes!