EXOTIC TREATS FOR DIABETICS

Millions of people worldwide live with the word "diabetes" marring their daily routines – treating it with a dread undeserved for a health condition that merely requires a good understanding and relevant adjustments in lifestyle.

In general, a healthy lifestyle includes nutritious food, maintaining an ideal weight, and being physically active. Not surprisingly, healthy eating is an important part of managing diabetes too. Unfortunately, most people translate this to mean abstinence from all their favourite foods, and living on a bare diet – where sweets, traditional treats and international cuisines barely find a place. Why, it is piteous that hosts hardly bother to serve diabetic-friendly treats even at parties! While it is important for diabetics to control their diet to maintain a healthy blood glucose level, this certainly does not mean that one should feel guilty at the very thought of exotic food or delicacies from Mexican, Italian, Continental, and such cuisines.

“Exotic Diabetic Cooking” is a cookbook that shows you how to prepare diabetic-friendly versions of luscious, exotic foods such as Vegetable Tortilla Soup, Antipasto Duo, Phadthai Noodles, Momos, Dates and Apple Kheer, etc, in your own home. This cluster of 80 interesting and nutritious recipes from different cuisines viz. Indian, Chinese, Mexican, Thai, Italian and Continental, is sure to make the task of cooking as delightful as the resulting food. Not only are these recipes simple to follow, they are also made using ingredients that are readily available in a regular kitchen. The end result is healthy food that is so delicious that non-diabetic members of the family will also enjoy it, thus doing away with the need to prepare 'special' food for a diabetic person. What’s more, to help you to monitor the calorie intake, a crucial aspect of diabetic care, every recipe is supplemented with information regarding its protein, fat and carbohydrate content, the total calories per serving.

We have used certain ingredients like sugar, rice noodles etc, which are usually forbidden for diabetics, in restricted, healthy amounts in order to ensure that the dishes remain delicious and authentic, even while being healthy. That said, I would recommend that such recipes be relished only occasionally and within the suggested serving quantity. Remember that these recipes are formulated only to satisfy your craving for exotic dishes, which you would otherwise abstain from owing to their high calorie content. So, these cannot be substituted for your regular diet – they are merely occasional treats that enable you to relish all your favourites in moderate amounts without compromising on taste and health.

So, here you go – a collection of diabetic-friendly recipes befitting a feast! Enjoy yourself, but also remember that food is only a part of healthy living; fortify that with a beautiful mind and a positive mindset, and tiredness and illness can always be kept at bay! nor over-indulgence will work!



Mexican Kodri

Very similar in taste to Mexican rice but healthier, kodri can be used for an unlimited variety of recipes – Mexican, Indian and others.

Preparation time: 10 minutes. Cooking time: 10 minutes. Serves 4.

½ cup kodri
2 to 3 cloves garlic (lehsun), peeled and roughly chopped
2 tsp dry red chilli flakes
2 tsp oil
½ cup finely chopped spring onion with the greens
½ cup chopped coloured capsicum (red, yellow and green)
½ cup soaked and cooked rajma (kidney beans)
Salt to taste
2 tbsp finely chopped spring onion greens for the garnish

1.Clean, wash and soak the kodri for 5 to 7 minutes. Drain and keep aside.
2.Boil a vesselful of water, when the water starts boiling add the kodri and ½ tsp oil and simmer for 10 to 12 minutes or till the kodri gets cooked. Drain, refresh using cold water and keep aside.
3.Mix the garlic and red chilli flakes together in a mortar-pestle and pound till smooth. Keep aside.
4.Heat the oil in a non-stick kadhai, add the garlic and chilli paste and sauté for a minute while stirring continuously.
5.Add the onions and capsicum and sauté for 2 to 3 minutes.
6.Add the rajma and salt, mix well and cook for a minute.
7.Add the kodri, mix well and cook for another 2 to 3 minutes while stirring continuously.
Serve hot garnished with spring onion greens.

Handy tip:
·½ cup raw kodri when cooked in enough water, yields 2½ cups of cooked kodri.
·If kodriis not easily available, use daliainstead of kodri.

Nutritive values per serving
Energy: 106 calories
Protein: 3.3 gm
Carbohydrates: 16.6 gm
Fat: 2.8 gm
Vitamin C: 24.5 mg
Calcium: 28.6 mg
Folic acid: 2.2 mcg

Grape Surprise

Fruits contain fruit sugar or ‘fructose’ which does not raise blood sugar levels unlike other form of sugar like table sugar, glucose, honey etc. Any form of added sugar in fruit juices or fruit milkshakes can increase your blood sugar levels; so it is better to always buy fully-ripe and sweet fruits to avoid adding any sugar or sugar substitute. Besides this, grapes are also rich in antioxidants, cancer-fighting flavonoids and vitamin C.

Preparation Time: A few minutes. Cooking time : Nil. Makes 4 glasses.

½ cup fresh black grapes juice
¾ cup finely chopped apples
1 cup finely chopped orange segments
4 tsp sugar substitute
2 tsp lemon juice
2 bottles soda

1.Combine the grape juice, apples, oranges, sugar substitute and lemon juice in a mixer and blend till smooth.
2.Divide the mixture equally into 4 individual glasses.
3.Pour ½ bottle of soda over it in each glass.
Serve immediately.

Nutritive values per glass
Energy: 85 calories
Protein: 0.7 gm
Carbohydrates: 19.6 gm
Fat: 0.4 gm
Vitamin C: 15.0 mg
Fibre: 2.4 gm




Lettuce Wraps

This recipe goes to prove that healthy food can also be fun and interesting! Veggies are stuffed in small lettuce squares that are rolled up to make wraps.

Preparation time: 10 minutes. Cooking time: 15 minutes. Makes 6 wraps.

For the stuffing
2 tsp oil
2 tsp finely chopped garlic
1 tsp finely chopped galangal/ ginger
¼ cup chopped spring onions with the greens
¼ cup chopped mushrooms (khumbh)
¼ cup finely chopped carrots
¼ cup finely chopped cabbage
¼ cup chopped bean sprouts
¼ cup chopped tofu (bean curd/ soya paneer)
½ tsp lemon juice
1 tsp soya sauce
Salt to taste
¼ tsp dry red chilli flakes (paprika)

Other ingredients
6 lettuce leaves
2 tbsp peanuts, roasted and coarsely ground
2 tbsp finely chopped fresh basil leaves for serving

For the stuffing
1.Heat the oil in a non-stick kadhai, add the garlic, ginger and onions and sauté till the onions turn translucent.
2.Add the mushrooms, carrots and cabbage, mix well and sauté for 2 to 3 minutes.
3.Add the bean sprouts, tofu, lemon juice, soya sauce, salt and red chilli flakes, mix gently and cook for another minute.
4.Divide the stuffing into 6 equal portions and keep aside.

How to proceed
1.Wash the lettuce leaves, dry them on a towel and keep aside.
2.Place a lettuce leaf on a clean, flat surface and place a portion of the stuffing along one side of the leaf.
3.Add ½ tsp of peanuts and ½ tsp of basil over the stuffing, roll it up gently and secure the roll by inserting a toothpick or tie using a spring onion green.
4.Repeat with the remaining ingredients to make 11 more wraps.
Serve immediately.

Nutritive values per wrap
Energy: 36 calories
Protein: 1.8 gm
Carbohydrates: 2.6 gm
Fat: 2.2 gm
Calcium: 36.2 mg
Iron: 1.2 mg




Methi Dal Koshimbir

This is a special snack recommended for diabetics, as methi has soluble fibres that help in regulating blood glucose levels and also expel extra cholesterol from the body. To mellow down the taste of methi, which everybody may not relish, I have added moong dal, cucumber and sugar (just ½ tsp though!) You can also add pomegranate seeds and tomatoes to vary the taste.

Preparation time: 10 minutes. Cooking time: Nil. Serves 4.
Soaking time: 2 to 3 hours.

1 cup green moong dal (split green gram)
1 cup finely chopped tender small fenugreek (methi) leaves with the stalks
2 green chillies, slit
½ cup grated cucumber
1 tbsp lemon juice
Salt to taste
½ tsp sugar

For the garnish
1 tbsp chopped coconut
3 tbsp finely chopped coriander (dhania)

1.Clean, wash and soak the moong dal in enough water for atleast 2 to 3 hours. Drain and discard the excess water.
2.Combine the moong dal along with 2 cups of water in a deep pan and cook over a medium flame for 10 to 12 minutes or till the dal is cooked. Drain and keep aside to cool.
3.Add the fenugreek leaves, green chillies, cucumber, lemon juice, salt and sugar and toss well.
Serve immediately garnished with coconut and coriander.

Nutritive values per serving
Energy: 156 calories
Protein: 9.9 gm
Carbohydrates: 25.2 gm
Fat: 1.8 gm
Iron: 1.8 mg
Folic acid: 56.3 mcg
Zinc: 1.1 mg



Coffee and Walnut Mousse

Desserts no longer feature in the list of forbidden treats for diabetics. Here is an innovative way to dig into a spoonful of your favourite dessert, without being ridden by guilt! Reish this mousse made with China grass and low fat milk, flavoured with cocoa, coffee and walnuts. Remember, however, ambrosia too should be limited to a small portion!

Preparation Time: 5 minutes. Cooking Time: 15 minutes. Serves 4.

4 cups low fat milk (99.7% fat-free milk readily available in the market)
10 grams (1 packet) unflavoured china grass (agar-agar), cut into small pieces
2 tbsp sugar substitute
3 tbsp cocoa powder dissolved in 2 tbsp low fat milk
2 tsp coffee powder dissolved in 2 tbsp warm water
1 tbsp low fat cream

1.Combine 1½ cups of water with agar-agar in a non-stick pan and cook over a slow flame till it dissolves completely, while stirring continuously. Keep aside.
2.Strain the mixture through a muslin cloth and keep aside.
3.In the same pan boil the milk, add the agar-agar, sugar substitute, cocoa powder, mix well and simmer over a slow flame for 5 to 7 minutes, while stirring continuously.
4.Remove from the flame, when cool, add the cream and mix well.
5.Divide the mixture into 4 equal portions and pour each into 4 long stemmed glasses.
6.Refrigerate for 4 to 6 hours or till the mousse has set.
Serve chilled.

Nutritive values per serving
Energy: 123 calories
Protein: 8.5 gm
Carbohydrates: 11.3 gm
Fat: 5.0 gm
Calcium: 318.8 mg

To buy this book or other books simply click diabetes collection

SIZZLING STIR-FRIES

There is no denying that this is a fast-paced world. Stressful and demanding jobs, erratic work hours, rush-hour traffic… in short, people no longer have too much time to spend in the kitchen, yet they want a healthy and well-balanced diet that will enhance their productivity. For those of you in search of such healthy alternatives, stir-frying is the best option.

Stir-fries are filling and wholesome one-pan dishes that can easily replace calorie-packed meals! They are usually made by tossing, cooking or sautéing ingredients in a wok or pan, with very little oil on a high heat for a very short time. Stir-frying is essentially a cooking technique, and contrary to the misconception that stir-fries are synonymous with Thai or Chinese cooking, the cooking technique can be applied even to our own subzis, making them healthier and more interesting in taste.

Stir-fries score high on the health factor. Since they are cooked fast and with very little oil, there is minimal nutrient loss. The nutrients and flavours of the ingredients are retained just as the colour and texture are preserved.

Stir-frying is not only a healthy method of cooking but also a very creative one, as it allows the use of a variety of ingredients like vegetables, fruits, paneer, tofu, sprouts etc. and various flavouring agents like sauces, ginger, garlic etc. Almonds, peanuts, just use your imagination and toss in whatever you think will taste good! There really is no limit to what you can do with a wok, and an assortment of vegetables, spices and sauces.

Here’s a collection of well-chosen and well-tested recipes just right for you to kick-start a new, healthy and tasty cooking routine. So, put on your aprons, fire your imagination, toss in the ingredients and stir up a delightful fare for your family and yourself!

CAPSICUM AND BEAN SPROUTS STIR-FRY SOUP

A simple yet healthy and refreshing soup with capsicums and bean sprouts.

Preparation time: 5 minutes. Cooking time: 6 minutes. Serves 4.

1 tbsp oil
½ cup thinly sliced onions
½ red capsicum, cut into thin strips
½ cup bean sprouts
2 tbsp finely chopped coriander (dhania)
Salt and freshly ground pepper to taste

1.Put 3 cups of water to boil.
2.Heat the oil in a wok, add the onions and sauté on a high flame for a couple of minutes.
3.Add the red capsicum and bean sprouts and sauté for a couple of more minutes.
4.Add the hot water, coriander, salt and pepper. Mix well and cook for a few more minutes.
Serve hot.

STIR-FRY INDIAN RICE

Mildly spiced rice, with select vegetables, curds and cheese, which can be made very quickly.

Preparation time: 10 minutes. Cooking time: 10 minutes. Serves: 4.

3 tbsp oil
½ cup sliced onions
4 cloves crushed garlic
1 tsp chilli powder
¼ tsp turmeric powder (haldi)
½ cup sliced capsicum
½ cup chopped tomatoes
3 cups cooked long grain rice
2 tbsp fresh curds (dahi), beaten
¼ cup grated cheese
Salt to taste

1.Heat the oil in a wok, add the onions and garlic and stir-fry for a couple of seconds.
2.Add the chilli powder, turmeric powder, capsicum and tomatoes and stir-fry for a few minutes.
3.Add the cooked rice, curds, cheese and salt and stir-fry for a few more minutes.
Serve immediately.

PINEAPPLE STIR-FRY

Often, just the aroma of pineapple is enough to get your taste buds revving so enjoy this spicy combination of pineapple and mixed vegetables.

Preparation time: 15 minutes. Cooking time: 5 minutes. Serves 4.

2 tbsp oil
1 tsp dry red chilli flakes
½ cup pineapple cubes
½ cup carrot cubes, boiled
½ cup zucchini cubes, boiled
½ cup bean sprouts
½ cup blanched baby corn, cut into 25mm. (1”) pieces
½ cup shredded cabbage
½ red capsicum, cut into cubes
½ cup thinly sliced spring onion whites
Salt to taste
½ cup finely chopped spring onion greens
½ cup fresh pineapple juice
2 tsp soya sauce
1 tsp sugar

1.Heat the oil in a wok on a high flame, add the chilli flakes, pineapple, carrot, zucchini, bean sprouts, baby corn, cabbage, capsicum, spring onion whites and salt and stir-fry on a high flame for 3 to 4 minutes.
2.Add the spring onion greens, pineapple juice, soya sauce and sugar and stir-fry for 3 to 4 more minutes.
Serve immediately.

Say "yes" to JUICES

Health professionals have always stressed about the advantages of having fresh fruits and vegetables at least 5 to 6 times a day to make up for ones nutrient requirement. But the question that arises is “Does our daily diet encompass so much raw fruits and vegetables?” A survey, if taken, is sure to prove that most of us skip this necessary food from our diet.

So, turn to freshly made juices to consume a healthy portion of vegetables/ fruits daily at one go. For example, one cup of carrot juice is approximately equivalent to four cups of raw chopped carrots. I am sure a glass of juice early in the morning or anytime of the day can easily fit into our busy lifestyles. Although eating fruits and vegetables in their natural state does provide us with a substantial amount of vitamins and minerals, juicing benefits us equally. It is true that while juicing some amount of fibre is lost due to the straining process. However, the digestive enzymes and the nutrients are retained in the juice, which are easily absorbed by our body.

Here are a few benefits of juices that I am sure will drive all of you to say yes to juices…….

1. Energizing and satiating
2. A chockfull of vitamins, minerals and enzymes (that make food easier to digest)
3. Provides natural sugars
4. Quick and easy to prepare
5. Easily absorbed
6. Powerful blood cleanser
7. Detoxifies the body
8. Replaces lost fluids and electrolytes (e.g. sodium and potassium)
9. Concentrated phyto-nutrients and antioxidants that help fight diseases
10. Proven healing properties

Remember, despite the fact that juices provide us with a quick and easy way to increase our nutrient intake, do make it a point to include whole fruits, vegetables, whole grains and legumes in your daily diet.

This summer, beat the heat and gain all the benefits from these health potions...…

COCO PINEAPPLE DELIGHT

Makes 2 glasses (300 ml).

What could be more refreshing than some coconut water? With the added nutrition of pineapple, this delightful drink becomes a seasonal must-have.

A mind-blowing combination of pineapple and coconut meat, added to the wholesome coconut water! Coconut is rich in potassium and pineapple in vitamin C. Enzyme ‘bromelin’ in pineapple helps stabilize the acid-alkaline balance of body fluids and improved digestion.

Ingredients
3 big slices of pineapple with the skin, cut into pieces
1 small tender coconut (coconut water)
½ cup tender coconut meat

Procedure
Mixer/ Blender
1.Blend all the ingredients till smooth.
2.Strain the juice using a strainer or a muslin cloth.
3.Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately.

GRAPLE

Makes 2 glasses (300 ml).

Tangy grapes and the reliable apple make for a refreshingly cool drink this season. A glassful will help you fight illness and keep you energetic all through the day.

Apples are basically sweet and the juice of grapes is a little sour. When mixed together, they compliment each other’s flavour and enhance the overall taste. Grapes are rich in antioxidants and together, apple and grapes join to help clean the kidneys and liver.

Ingredients
2 small apples, unpeeled, cored and cut into pieces
1 cup green grapes
Crushed ice to serve

Procedure
Hopper/ Juicer
1.Juice all the ingredients.
2.Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately.

OR

Mixer/ Blender
1.Blend all the ingredients using little water (if required) till smooth.
2.Strain the juice using a strainer or a muslin cloth.
3.Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately.

Nutrition for growing kids.....

It really matters what your kids eat because it determines not only how healthy they are today but also how they will be in the future. A healthy child is one who is active, alert, energetic and free of diseases. This can be achieved only by knowing about and paying attention to nutrition and by inculcating healthy eating habits in your child.
My forthcoming book (to be released by end of March ’07), on growing kids is an effort to help you to do so. I have tried to provide 5 collections of recipes that contain the necessary nutrients to energise your kid, help boost their immune system, ensure healthy development of bones and teeth and brain power proper functioning of the digestive system—that is, a collection of recipes that ensures the holistic health and growth of your child. All the recipes have been formulated, tried and tested by my qualified team of chefs and nutritionists.
With healthy and visually appealing recipes like Golzeme, Apricot Orange Cookies, Green Peas and Corn Bhel, Oats Pineapple Sheera and Chana Spinach Rice, I’m sure it will be easy to tempt your children to willingly consume nutrient rich ingredients!

Feed them nutritious food garnished with lots of love and watch them grow healthy and strong! Here’s a recipe, indeed a first step towards achieving this goal. Hope your little ones love this one……..do let me know


MUESLI CHOCOLATE ROCKS

Healthful muesli is combined with luscious chocolate to make these crunchy and nutritious rocks! Each rock brims with proteins and calcium making this a healthy alternative to sugar-laden candies that cause dental caries. What more can I say… this recipe rocks!

Preparation Time: 10 minutes. Cooking Time: 15 minutes. Makes 16 rocks.

For the muesli
¼ cup quick rolled cooking oats
¼ cup cornflakes
2 tbsp chopped mixed nuts (cashewnuts, walnuts, almonds)
1 tsp wheat bran (konda)
2 tsp chopped raisins (kismis)
2 tsp castor sugar

For the chocolate sauce¼ cup grated milk chocolate
2 tbsp grated dark chocolate


For the muesli
1.Combine the oats, cornflakes, nuts and wheat bran in a non-stick pan and lightly roast them over a slow flame for 5 to 7 minutes.
2.Cool completely, add the raisins and sugar and mix well. Keep aside.

For the chocolate sauce
1.Combine the milk chocolate and dark chocolate in a bowl.
2.Place the bowl on top of a double boiler, taking care to see that the base of the bowl is not in contact with the water in the double boiler.
3.Once the chocolate starts melting, stir continuously till the chocolate melts completely and resembles a smooth sauce.
4.Remove from the double boiler immediately and keep on stirring till it cools but not set. Keep aside.

How to proceed
1.Add the muesli to the melted chocolate and mix gently.
2.Divide it into 16 equal portions and spoon out each into grease-proof paper cups and allow to cool.
Serve immediately.