Mixed dal dosa with a low glycemic index and a tomato onion chutney

Ingredients:

For the Dosa Batter:

• 1 cup split urad dal
• 1/2 cup chana dal
• 1/2 cup toor dal
• 1/2 cup moong dal
• 1 tsp salt
• 1 tsp fenugreek seeds

For the Tomato Onion Chutney:

• 2 medium tomatoes
• 1 medium onion
• 2 cloves of garlic
• 1 green chili
• 1 tsp oil
• 1 tsp chana dal
• 1 tsp urad dal
• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• 1 tsp red chili powder
• Salt to taste

Instructions:

1. Rinse the dals and soak them in water for about 6-8 hours or overnight.
2. Drain the water and grind the dals into a fine batter using a little water.
3. Add salt and fenugreek seeds to the batter and mix well.
4. Leave the batter in a warm place to ferment for 8-12 hours.
5. To make the chutney, heat oil in a pan and add chana dal, urad dal, mustard seeds, and cumin seeds.
6. Once the seeds start to crackle, add chopped onions, garlic, and green chili.
7. Cook until the onions are soft and then add chopped tomatoes and cook until they are soft.
8. Add red chili powder and salt to taste.
9. Grind the mixture into a fine paste using a blender.
10. Heat a non-stick tawa and pour a ladleful of batter in the center.
11. Spread the batter in a circular motion to form a thin dosa.
12. Cook for 1-2 minutes on one side until it turns golden brown.
13. Serve the dosa with the tomato onion chutney on the side.

Enjoy your low GI and diabetes-friendly mixed dal dosa with tomato onion chutney!

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.

Vegan bowl ( jerk tofu , grilled red peppers , spinach , mango salsa , vinegette dressing ) - recipe Diabetes safe , low glycemic index

Vegan bowl ( jerk tofu , grilled red peppers , spinach , mango salsa , vinegette dressing ) - recipe Diabetes safe , low glycemic index 

Here's a simple recipe for a vegan bowl with jerk tofu, grilled red peppers, spinach, mango salsa, and vinaigrette dressing:

Ingredients:

• 1 block of firm tofu
• 2 red bell peppers
• 2 cups of fresh spinach
• 2 ripe mangoes, peeled and diced
• 1/4 cup red onion, finely diced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons freshly squeezed lime juice
• 1 tablespoon olive oil
• 1 tablespoon white wine vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• Salt and pepper, to taste

Instructions:

1. Press the tofu for 30 minutes to remove excess water.
2. In a small bowl, whisk together the olive oil, white wine vinegar, Dijon mustard, honey, smoked paprika, ground cumin, garlic powder, salt, and pepper. Set aside.
3. Cut the red bell peppers into slices and grill for 3-4 minutes on each side until slightly charred.
4. Cut the tofu into 1-inch cubes and toss with half of the vinaigrette.
5. In a large bowl, combine the spinach, mangoes, red onion, cilantro, and the remaining vinaigrette. Toss to combine.
6. In a large frying pan, heat a little oil over medium heat. Add the marinated tofu and cook until crispy and golden brown, about 5 minutes on each side.
7. To assemble the bowl, add a bed of the spinach and mango mixture to the bottom of a serving dish. Top with the grilled red peppers and crispy tofu. Drizzle with a little more vinaigrette, if desired.

Nutrition information per serving (based on 4 servings): Calories: 328 Total Fat: 22g Saturated Fat: 3g Trans Fat: 0g Cholesterol: 0mg Sodium: 271mg Total Carbohydrates: 26g Dietary Fiber: 5g Sugar: 17g Protein: 12g

Enjoy your delicious and healthy vegan bowl!

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