Low carb meal ( Grilled Bengali fish , sauteed veg ,Moong dal ) diabetes safe , low GI index

Low Carb Bengali Meal Recipe

Here's a simple recipe for a low carb, diabetes-friendly meal that includes grilled Bengali fish, sauteed vegetables, and moong dal:

Grilled Bengali Fish:

Ingredients:

1 fish fillets (your choice of fish)

Marinade 2 tsp each -mustard oil, cumin, turmeric,  red chilli powder 

Salt to taste

2 tbsp mustad oil for frying 

Instructions:

Season the fish fillets with the marinade spice blend and salt.

Squeeze the lemon juice over the fish.

Heat the oil in a grill pan over medium-high heat.

Place the seasoned fish fillets in the pan and grill for 4-5 minutes on each side, until the fish is cooked through and lightly charred.

Sauteed Vegetables:

Ingredients:

2 cups mixed vegetables (e.g., bell peppers, onion, carrot, eggplant)

2 tbsp oil

Spices ( cumin powder , turmeric powder , red chilli powder ) 

Instructions:

Cut the vegetables into bite-sized pieces.

Heat the oil in a large pan over medium heat.

Add the vegetables to the pan and spice powders 

Cook, stirring occasionally, for 5-7 minutes, until the vegetables are tender and lightly browned.

Moong Dal:

Ingredients:

1 cup moong dal

3 green chilli's 

4 cups water

1 tsp turmeric

Salt to taste

Instructions:

Rinse the moong dal and add it to a pot with the water, turmeric, and salt green chilli's 

Bring the mixture to a boil, then reduce the heat and let it simmer for 20-25 minutes, until the dal is tender.

In a pan add mustard seeds to oil  or ghee until they splutter add the mixture to the dal. 

Serve the dal hot with the grilled fish and sauteed vegetables.

This meal is low in carbohydrates and has a low glycemic index, making it suitable for people with diabetes. Enjoy!

Pesarattu Low carb, diabetes reversal

Pesarattu is a traditional Indian dish made with moong dal, and it is a popular breakfast food in South India. This low-carb version of the dish replaces the regular rice batter with a mixture of almond flour and psyllium husk to keep it low in carbohydrates.

Ingredients:

1 cup moong dal

1/4 cup almond flour

2 tbsp psyllium husk

1/2 tsp salt

1/2 tsp cumin seeds

1/2 tsp grated ginger

2 green chilies, chopped

1/4 cup chopped cilantro

2 tbsp ghee or oil

Instructions:

Soak the moong dal in water for at least 4 hours or overnight.

Drain the moong dal and grind it into a smooth batter along with cumin seeds, ginger, green chilies, and cilantro.

In a separate bowl, mix together the almond flour and psyllium husk.

Add the mixture to the moong dal batter and mix well.

Add salt and enough water to make a batter of pouring consistency. Let it sit for 10 minutes to thicken.

Heat a non-stick pan over medium heat and add ghee or oil.

Pour a ladleful of the batter onto the pan and spread it into a thin circle.

Cook until both sides are golden brown, about 2-3 minutes per side.

Serve hot with chutney or coconut chutney.

Enjoy this low-carb version of the classic pesarattu for a delicious and nutritious breakfast!

Per Serving (Based on 1 crepe):

Calories: 191

Fat: 14 g

Saturated Fat: 4 g

Trans Fat: 0 g

Cholesterol: 17 mg

Sodium: 267 mg

Carbohydrates: 8 g

Fiber: 4 g

Protein: 9 g

Note: The nutrition information is an estimate and may vary based on the exact ingredients and portion sizes used.

Red Lentil (Masoor dal ), Diabetes safe , low glycemic index 30

Red lentil (masoor dal ) recipe

Ingredients:

1 cup red lentils (masoor dal)

2 cups diced tomatoes

1 onion, chopped

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon turmeric

Salt and pepper, to taste

1 tablespoon olive oil

Instructions:

Rinse the lentils in a fine-mesh strainer until the water runs clear.

Heat the oil in a pressure cooker over medium heat.

Add the onion and sauté until softened and lightly browned.

Add the diced tomatoes, cumin, coriander, turmeric, salt and pepper. Cook for 2-3 minutes.

Add the rinsed lentils and 4 cups of water. Close the lid and lock the pressure cooker.

Cook on high pressure for 8-10 minutes. Once the pressure has released naturally, carefully open the lid and use an immersion blender to blend the dal until it reaches a smooth consistency.

Serve over rice, with a side of naan or roti.

Nutrition:

Red lentils are an excellent source of plant-based protein and dietary fiber.

One serving of this recipe contains about:

-Calories: 220

-Protein: 12g

-Fat: 2g

-Carbohydrates: 37g

Glycemic index:

Red lentils have a glycemic index of around 30, which is considered low. This means that they are less likely to cause a rapid spike in blood sugar levels. This is beneficial for people with diabetes or those trying to maintain stable blood sugar levels

Tandoori Baked Chicken with Vegetable Salad and Sugar-Free Vinaigrette (Low Glycemic and Diabetes-Safe Meal)

Tandoori Baked Chicken with Vegetable Salad and Sugar-Free Vinaigrette (Low Glycemic and Diabetes-Safe Meal)

Ingredients:

4 boneless, skinless chicken breasts

1/2 cup plain yogurt

1 tablespoon tandoori spice mix

1 teaspoon ginger paste

1 teaspoon garlic paste

1/4 teaspoon salt

1/4 teaspoon black pepper

1 cup cherry tomatoes, halved

1 red bell pepper, diced

1 orange bell pepper, diced

1 carrot, grated

1/4 red onion, thinly sliced

2 tablespoons olive oil

1 tablespoon apple cider vinegar

1 teaspoon Dijon mustard

1 teaspoon honey or sugar-free sweetener

Salt and pepper, to taste

Instructions:

In a large bowl, mix together the yogurt, tandoori spice mix, ginger paste, garlic paste, salt, and black pepper. Add the chicken breasts and toss to coat evenly. Marinate in the refrigerator for at least 30 minutes, or overnight for best results.

Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.

Remove the chicken from the marinade, shaking off any excess, and place on the prepared baking sheet.

Bake for 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).

While the chicken is baking, prepare the salad by mixing together the tomatoes, bell peppers, carrot, and onion in a large bowl.

In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, and honey or sugar-free sweetener. Season with salt and pepper to taste.

Drizzle the vinaigrette over the salad and toss to coat evenly.

Serve the tandoori chicken with the vegetable salad on the side.

This recipe is a low glycemic meal and suitable for people with diabetes as it is high in protein and low in simple carbohydrates. Additionally, the use of sugar-free sweetener instead of traditional sugar makes it suitable for people with diabetes.

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Black-Eyed Peas Karnataka Style ( Low Carb , diabetes safe ) glycemic index 65

Black-Eyed Peas Karnataka Style Moderate Glycemic Index 65 , Diabetes safe 

Karnataka is a state in southern India known for its rich and diverse cuisine. One of the most popular dishes from this region is a spicy and flavorful version of black-eyed peas, also known as "Alasande Kalu." This dish is typically served with rice and can be made with or without a curry base. In this recipe, we will be using a curry base to add a rich and savory flavor to the dish.

Ingredients:

1 cup black-eyed peas (soaked overnight)

1 onion, finely chopped

2 tomatoes, finely chopped

2 green chilies, finely chopped

1 tsp ginger-garlic paste

1 tsp mustard seeds

1 tsp cumin seeds

1 tsp turmeric powder

1 tsp red chili powder

1 tsp coriander powder

Salt to taste

2 tbsp oil

Fresh cilantro, for garnish

Instructions:

In a pressure cooker, add the soaked black-eyed peas and enough water to cover them. Cook for 3-4 whistles on medium heat.

In a pan, heat the oil and add the mustard and cumin seeds. Once they start to splutter, add the onion, green chilies, and ginger-garlic paste.

Cook the onions until they turn golden brown.

Add the tomatoes and cook until they turn soft and mushy.

Add the turmeric powder, red chili powder, coriander powder, and salt. Mix well.

Add the cooked black-eyed peas to the pan and mix well with the onion-tomato masala.

Cook for an additional 5-7 minutes, or until the peas are well coated with the masala.

Garnish with fresh cilantro and serve hot with rice.

This dish is a delicious and healthy option that is perfect for any meal. The black-eyed peas are a great source of protein, while the curry base adds a rich and savory flavor. The dish can be easily adjusted to suit your taste preferences by adjusting the level of spiciness. Feel free to add or subtract any other ingredients as per your taste, and enjoy the deliciously spicy black-eyed peas Karnataka style.

Tip : Additionally, soaking and sprouting black-eyed peas can also lower their glycemic index.

Urad Dal Flour Dosa (Instant , No Fermentation, Low-Carb, Diabetic-Friendly) glycemic index 41 low

 Urad Dal Flour Dosa (No Fermentation, Low-Carb, Diabetic-Friendly) glycemic index 41 -Low

Ingredients:

1 cup urad dal flour

1/4 teaspoon onion

2 chopped chillis 

1/4 teaspoon baking soda 

Salt to taste

Water as needed

Oil or ghee for cooking

Instructions:

In a mixing bowl, combine the urad dal flour,1/4 teaspoon onion,2 chopped chillis,1/4 teaspoon baking soda  and salt. Mix well.

Slowly add water to the mixture, stirring constantly, until the batter reaches a smooth and pourable consistency.

Heat a non-stick griddle or tawa over medium heat.

Once hot, pour a ladleful of batter onto the griddle and spread it out evenly to form a dosa.

Drizzle a small amount of oil or ghee around the edges of the dosa.

Cook until the edges start to turn golden brown and the dosa is cooked through.

Flip the dosa and cook on the other side for an additional minute.

Repeat the process with the remaining batter.

Nutritional Information (Per Dosa):

Calories: 65

Protein: 2.5g

Fat: 1.5g

Carbohydrates: 11g

Fiber: 2g

Sugar: 0.5g

Note: This recipe eliminates the fermentation process, making it a quick and easy option. This dosa is lower in carbohydrates than traditional dosa made with regular rice, making it a great option for those following a low-carb diet for HBA1C reversal. Feel free to customize the recipe to your liking by adding more spices or herbs

"Reversing HBA1C with a Low-Carb Indian Diet: Delicious and Nutritious Recipes for Diabetics"

 

Hello everyone,

 I am excited to share with you my journey towards reversing my HbA1c and type 2 diabetes through a low-carb Indian food diet. I believe that it is possible to manage diabetes and improve one's health without compromising on taste, and that's what I want to share with you through this blog.

When I was first diagnosed with type 2 diabetes, I was determined to find a way to manage my condition without giving up the delicious food I love. After researching various diets, I discovered the low-carb Indian food diet and decided to give it a try. The results have been astounding - my HbA1c levels have improved significantly and I feel better than ever.

In this blog, I will be sharing my journey, the challenges I faced and the recipes that have helped me along the way. From classic Indian dishes like mixed lentil dosas and  to modern low carb twists on traditional recipes, I will be sharing a variety of delicious and healthy low-carb Indian meals. These recipes are perfect for anyone looking to manage their diabetes or improve their overall health.

My goal is to provide a valuable resource for anyone looking to manage their diabetes through a low-carb Indian food diet. I will be sharing tips, tricks and interesting recipes that will help you make your journey a successful one.

I hope that my journey and the recipes shared on this blog will inspire and help others to improve their health without sacrificing taste. Thank you for joining me on this journey, and I look forward to sharing my recipes and experiences with you!