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!

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!

Besan ladoo Sugar free ( sugar free stevia, low carb , diabetes safe occasional treat , low GI Index)

Besan Ladoo Sugar Free

 Ingredients:

• 1 cup besan (gram flour)
• 1/2 cup ghee or unsalted butter
• 1/2 cup stevia powder or granulated stevia
• 1 tsp cardamom powder
• 1/4 cup chopped almonds (optional)

Instructions:

1. In a pan, roast the besan over medium heat, stirring constantly, until it turns golden brown and has a nutty aroma (around 10 minutes).
2. Remove from heat and set aside to cool.
3. In the same pan, melt the ghee or butter over low heat.
4. Add the roasted besan, stevia powder, cardamom powder, and chopped almonds (if using) to the pan. Stir to combine.
5. Remove from heat and let the mixture cool for 2-3 minutes.
6. Using your hands, shape the mixture into small balls.
7. Place the ladoo on a plate lined with parchment paper and let cool completely.
8. Store in an airtight container and serve as desired.

Enjoy your sugar-free besan ladoo made with stevia!

Kerala Fish Moilee with Ragi flour Dosa ( low carb meals, diabetes safe meals )

Kerala Fish Moilee

 Ingredients:

• 500g fish (such as kingfish, salmon, or cod) cut into large pieces
• 1 large onion, sliced
• 3 cloves garlic, minced
• 1 inch ginger, minced
• 2 green chilies, sliced
• 1 medium tomato, chopped
• 1 cup coconut milk
• 1/2 cup water
• 1 tsp turmeric powder
• 1 tsp cumin powder
• 1 tsp coriander powder
• Salt, to taste
• 2 tbsp coconut oil
• Fresh cilantro, for garnish

Instructions:

1. Heat coconut oil in a large pan over medium heat.
2. Add onions, garlic, ginger, and green chilies, and sauté until the onions are soft and translucent.
3. Add chopped tomatoes and cook until they are soft and mushy.
4. Stir in turmeric, cumin, and coriander powder and cook for another 2 minutes.
5. Pour in the coconut milk and water, and bring the mixture to a boil.
6. Add the fish pieces and reduce the heat to low. Cook for 10-15 minutes or until the fish is cooked through.
7. Season with salt to taste.
8. Garnish with fresh cilantro and serve hot with rice.

Nutrition per serving (based on 4 servings): Calories: 410 Protein: 31g Fat: 33g Carbohydrates: 10g Fiber: 4g Sodium: 380mg

Intensive Lifestyle Modification for Diabetes Reversal and Lowering HbA1c

 Intensive Lifestyle Modification for Diabetes Reversal and Lowering HbA1c

Diabetes is a chronic disease that affects millions of people worldwide. While medication can help manage the symptoms, intensive lifestyle modification has been shown to be a powerful tool in reversing the disease and improving overall health.

Studies have shown that by making significant changes to one's diet and physical activity levels, individuals with type 2 diabetes can not only improve their blood sugar control, but also potentially eliminate the need for medication.

The first step to making these changes is to adopt a healthy, whole food diet that is high in fiber and low in added sugars. This can include incorporating more fruits, vegetables, whole grains, and lean proteins into one's diet, while limiting processed foods and refined carbohydrates. Regular physical activity, such as walking, cycling, or swimming, can also help lower blood sugar levels and improve overall health.

In addition, stress management techniques such as mindfulness meditation, deep breathing, and yoga, can also play a role in lowering HbA1c levels, a common measure of long-term blood sugar control.

While making these changes can be challenging, the benefits are well worth it. By incorporating intensive lifestyle modification, individuals with type 2 diabetes can improve their health, reverse the disease, and potentially reduce their risk for long-term complications.

Karnataka Green Beans Baji Recipe, low carb, gluten free, diabetes reversal

 Karnataka Green Beans Baji Recipe

Ingredients:

1 cup chopped green beans

1 medium onion, chopped

2 medium tomatoes, chopped

2 green chilies, chopped

1 teaspoon mustard seeds

1 teaspoon urad dal

1 teaspoon chana dal

1/2 teaspoon turmeric powder

Salt to taste

2 tablespoons oil

Instructions:

Wash and chop the green beans and set aside.

Heat oil in a pan over medium heat.

Once the oil is hot, add mustard seeds and let them crackle.

Add urad dal and chana dal to the pan and sauté until golden brown.

Add the chopped onion, green chilies, and turmeric powder to the pan and sauté until the onions are soft and translucent.

Add the chopped tomatoes to the pan and cook until they become soft and mushy.

Add the chopped green beans to the pan, season with salt, and stir well.

Cover the pan with a lid and let the green beans cook until they are soft and tender. This should take about 8-10 minutes.

Once done, serve hot with rice or roti. Enjoy!

Indian toast chicken ,Stovetop, diabetes safe. gluten free, low carb meal

Stovetop Chicken Roast Recipe

Ingredients:

4 boneless chicken breasts

2 tbsp olive oil

1 tbsp paprika

1 tsp dried thyme

1 tsp garlic powder

Salt and pepper, to taste

1 onion, sliced

1 bell pepper, sliced

1 cup chicken broth

1 lemon, sliced

Instructions:

Preheat a large pan over medium heat.

Mix together olive oil, paprika, thyme, garlic powder, salt, and pepper.

Rub the chicken with the seasoning mixture.

Place the chicken in the pan and cook for 6-7 minutes on each side or until browned.

Remove the chicken from the pan and set aside.

Add the onion and bell pepper to the pan and cook until softened.

Return the chicken to the pan, nestling it among the onions and peppers.

Pour in the chicken broth and place the lemon slices on top of the chicken.

Cover the pan and simmer for 15-20 minutes or until the chicken is fully cooked.

Serve with a lemon wedge. Enjoy!

Ingredients:

4 boneless chicken breasts

2 tbsp oil

2 large onions, chopped

3 garlic cloves, minced

1 inch ginger, minced

2 dried red chilli 

1 tsp pepercorns 

1 tsp cumin powder

1 tsp garam masala

1tsp pepper powder 

Salt, to taste

1/2 cup water

Instructions:

Heat oil in a large pan over medium heat.

Add dried  red chilli and peppercorns

Add the onions, garlic, and ginger to the pan. Cook until the onions are soft and translucent.

Add the pepper powder, cumin powder, garam masala, and salt to the pan. 

Stir to combine.

Add the chicken breasts to the pan and cook for 5-7 minutes on each side until browned.

Pour water into the pan and bring to a simmer. Cover the pan and let the chicken cook for 10-15 minutes or until fully cooked. 

 Enjoy!