Diabetic daily diet chart

General guidelines for a diabetic diet chart are as follows:


A cup of coffee or tea without sugar is taken on rising.
Breakfast comprises of any one of the usual items, such as wheat tortilla, steam rice cake, pan cake, khichdi and so on. Spicy condiment, vegetables, lentils or Sāmbhar is taken as an accompaniment. The quantities of the items are based on the caloric requirement.
Intermediate snacks are recommended in between the breakfast and lunch. This helps in decreasing the appetite as well as prevents low blood sugar or hypoglycaemia. This is in the form of a salad, buttermilk and so on.
Lunch is a combination of cereal and pulses. This ensures the supplementation of amino acids that are deficient in each other. Vegetables that are yellow and orange are provided in addition to green leafy vegetables. Buttermilk is preferred to yoghurt. Skimmed or fat free yoghurt is helpful.
Clear soups or salads or a fruits is recommended at tea time with a cup of sugar free tea or coffee. Skimmed milk is used for the same.
Dinner is the same as lunch, though the quantity is reduced. Avoid sleeping right after meals. A brisk walk after meals proves helpful.
About four or five meals are recommended, instead of the usual three large meals. This is to prevent hyperglycaemia. It also prevents overeating, as the appetite is suppressed.

Vegetarian Diet Chart for Ideal weight management

A diet chart that can be followed are:-

BREAKFAST
Whole wheat porridges with low fat milk and a fruit.
Or
Brown bread sandwiches with raw vegetables and fruit juice.

LUNCH
Whole wheat pancakes with no fat added and pulse and vegetable preparation. A glass of low fat yoghurt. A piece of chewable vegetables like cucumber, carrot or tomato.
Or
A bowl of mixed pulses sprouted and added with vegetables, light soup made with single vegetable or mixture of vegetables, fruit juice.

DINNER
Soup made with leafy vegetables, wheat pancakes with vegetable, a small amount of rice and low fat yoghurt.
OR
Pasta sauce with various vegetables like mushrooms, capsicum and cauliflower with pastas.

A light snack can be consumed in between to avoid the pangs of hunger.

Karadayar Nombu Savoury Adai

Aplutter mustard, curry leaves, red chillies in a teaspoon of oil and 1/2 cup of water. Add a handful of pre-soaked black-eyed beans, a tablespoon of grated coconut and one spoon of salt and let it come to a boil. Dry roast a cup of rice flour, till it turns slightly pink and add this to the boiling water and turn the stove off. Set it aside to cool and then mix the dough well. Make the adai following the same instruction as sweet adai, and steam cook it for about 10 mins

Karadayan Nombu Sweet Adai

To prepare karadayar nombu sweet adai, cook 1/2 cup of jaggery with 1/2 cup of water. Add a pinch of cardamom powder, handful of pre-soaked black-eyed beans and a tablespoon of grated coconut.

Dry roast 1 cup of rice flour, till it turns slightly pink and add this to the jaggery water, and turn the stove off. Add a teaspoon of ghee and set it aside. Once it cools down, mix it like chappathi dough.

Roll the Karadayar nombu adai dough into golf ball-sized balls, then flatten it on your palm and make a hole in the center. Steam the adai for about 10 mins.

Nombu sweet Adai is ready for serving with butter.

Gobi Manchurian

Ingredients
1 cauliflower - separated into small florets
2 tsp ginger - minced (add more if you like ginger flavor)
1 tbsp garlic - minced
3 tbsp maida (all-purpose flour)
2 tsp corn flour
1 tsp red chilli powder
1/2 tsp white pepper powder
2 tsp salt
1 tsp soy sauce
1/2 tsp vinegar
1 pinch ajinomoto (optional)


For Saute
1 red onion - diced
1 green big pepper - diced
2 green chillies - slit and cut in halves
1 tsp ginger garlic paste
3 tbsp green spring onions - finely chopped
1 tbsp soy sauce
2 tbsp chili-garlic sauce
3 tbsp tomato ketchup
2 tsp salt (or to taste)
3 tbsp oil (for saute)
2 cups oil (for frying)


Method

-Wash the cauliflower florets and semi-boil them in salt water for few minutes. Drain the water completely and pat dry with a kitchen towel.
-Mix maida, corn flour, salt, red chilli powder, white pepper powder, ginger garlic, vinegar, soy sauce, and ajinomoto in a bowl.
-Make a thick paste and add cauliflower and toss in to coat it with the paste.
-Heat some oil and deep fry the cauliflower florets and drain the excess oil with a paper towel. Keep this aside.
-Now heat 3 tsp oil in a wide saucepan on high flame. Then saute the red onions, green peppers, ginger garlic, green chilli for a few mins and once they turn slightly tender, add the fried cauliflower along with soy sauce, tomato ketchup, chilli garlic sauce and salt. Toss everything and mix well for few minutes until the masala becomes dry.
-Finally add the green onions and lower the heat. Keep stirring for another couple of minutes, then set aside.
Garnish with chopped coriander leaves and serve the Manchurian with roti or fried rice!

Onion Pakoda

Ingredients:

Kadalai Maavu (Besan) 1 cup
Green Chillies 2 finely chopped
Rice flour 2 tsp
Rawa 1 tsp
Onion chopped 1 cup
Salt to taste
Red Chilli Powder to taste
Coriander and Curry Leaves
Oil for deep frying
Water to knead.

Directions:
- In a mixing bowl, add Onion slices, Chopped Green Chillies, Coriander and Curry Leaves and Salt
- Mix the above ingredients and add besan, rawa and rice flour
and mix thoroughly.
- Sprinkle 2-3 spoons of water gradually to bind the batter
- Do not pour water as it will absorb a lot of oil later. Water is only for binding the contents and avoid kneading it but mix gently with hands
- The mixed batter should be bit dry and thick
- Heat Oil in a kadai, roughly make small fritters and deep fry in oil.
Drain out excess oil and store in an air tight container.

Beetroot Halwa

INGREDIENTS

Beetroot - 1/2 kg.
Sugar - 1/4 kg.
Milk - 1 cup
Ghee - 25gms.
Cardamom powder - 1/2 tsp.
Cashew nuts -15 gms.

PROCEDURE

- Wash and grate the beetroot in a vegetable grater.
- Add 1 cup of milk to the grated beetroot and cook for 20 minutes in a pressure cooker.
- Add sugar to the cooked beet in a frying pan and cook under low flame for 10 minutes, mixing the mixture with a laddle thoroughly throughout.
- Add ghee and mix well.
- Fry the cashew nuts in a teaspoon of ghee separately and add these to the above mixture.
- Remove from heat and serve hot or cold.

Carrot Halwa

INGREDIENTS

carrot - 1/2 kg.
Sugar - 1/4 kg.
Milk - 1 cup
Ghee - 25gms.
Cardamom powder - 1/2 tsp.
Cashew nuts -15 gms.

PROCEDURE

- Was and grate the carrots in a vegetable grater.
- Add 1 cup of milk to the grated carrot and cook for 20 minutes in a pressure cooker.
- Add sugar to the cooked carrot in a frying pan and cook under low flame for 10 minutes, mixing the mixture with a laddle thoroughly throughout.
- Add ghee and mix well.
- Fry the cashew nuts in a teaspoon of ghee separately and add these to the above mixture.
- Remove from heat and serve hot or cold.

Rajma Masala Curry (Kidney Beans Delight)

Ingredients:
2 cups Rajma (raw red kidney beans), soaked over night and pressure cooked
2 tbsps vegetable/canola/sunflower cooking oil
1 tsp cumin seeds
2 medium-sized onions chopped fine
2"piece of ginger diced
3 cloves of garlic minced
2 large tomatoes chopped into 1" cubes
3 fresh green chillies chopped fine
2 tsps coriander powder
1 tsp cumin powder
1 tsp garam masala
1/4 tsp turmeric powder
Salt to taste
A pinch of asafetida
Chopped coriander leaves to garnish

Preparation:

-Heat the oil in a deep pan and add the cumin seeds. When they stop sizzling, add the onion and fry till soft.
-Add the ginger and garlic and fry for 2 minutes.
-Add the green chillies, tomatoes, coriander, cumin, turmeric and garam masala powders and fry till the oil separates from the masala.
-Add the soaked overnight and pressure cooked rajma (kidney beans), 4 cups of warm water, asafetida, salt to taste and cook till beans are very soft (aproximately 10 minutes).
- add one spoon of powdered groundnut and cashew nut mixture for flavour
-Mash some of the beans roughly (this thickens the gravy).
-Garnish with corainder and serve hot with rotis or rice.

Alu Tikki (Potato Patties)

Ingredients-

Filling:
1 medium onion (chopped)
½ cup green peas (boiled)
3 tablespoon coriander (cilantro) leaves (chopped)
2 fresh green chili (seeded and chopped) (according to preference)
1 teaspoon cumin powder
½ teaspoon turmeric powder
1 tablespoon oil
salt to taste

Outer Cover of Patty:
2 cups potatoes (mashed)
1 teaspoon garam masala powder
½ spoon pepper
2 tablespoons lemon or lime juice
salt to taste


Preparation
Outer cover for the Patty:

1 Add garam masala, pepper, lemon juice and salt to mashed potatoes. Knead the mixture thoroughly.


Method


2 Divide potatoes mixture into 24 equal balls.


3 Flatten each ball in the greased palm and put one tablespoon of filling on the flattened ball. Close it with another potato ball and flatten it to patty.


4 Repeat for each patty.


5 Heat a tawa or frying pan and grease it with oil.


6 Put patties in the pan and heat over medium heat and one spoon of oil until light brown. Turn over (with a flat spatula) and heat on the other side.

Bhel Puri

Ingredients:
50g sev
50gms coarsely crushed ompodi
100g flattened rice (aval)
1 tsp chilli powderr
1 tsp chaat masala
1 small onion, very finely chopped
2 tbsp finely chopped raw mango
2 green chillis, deseeded, finely chopped
2 garlic cloves, very finely chopped (to liking)
finely chopped coriander leavess
juice of 1 lemon
tamarind chutney (tamarind ground with water)
mint chutney (mint/pudina leaves ground with salt and 2 green chillies)
salt to taste

Method:
Mix all the ingredients together well in a bowl.
Take care to add chilli powder only as per requirement and not more
Serve immediately.

Palak Paneer

Ingredients:

North Indian fresh Palak (not the frozen one) 1/2 kg
Paneer 100 grams
Onion 1
Butter 3 tbsp.
Cashew and ground nuts mixed and powdered-1 spoon
Cumin seeds 1 tsp.
Salt to taste
Black pepper powder 1/4 tsp.
Ginger-garlic paste 3/4 tsp.
Green chilli paste 1/2 tsp.
Garam Masala Powder 1 tsp.
Vegetable oil as required

Method:

1. Cut the palak leaves into small pieces and grind it raw in the mixie with some water to a semi solid consistency.2. Cut paneer into small cubes. Keep 3 cubes separately for decoration.
3. Heat oil in a pan. Fry the paneer pieces on 'medium' heat till they turn slightly brown. Set the paneer pieces aside.
4. Heat 2 tbsp. of butter. Fry cumin seeds. Add chopped onion. Fry until the onions become pink.
5. Add salt, black pepper powder, garam masala, green chilly, ginger garlic paste and fry for one minute.
6. Add ground spinach and cook the content for 10 minutes till done.
7. Add cashew/ground nut powder
8. Add the paneer, mix well.
9. Garnish with coriander leaves and it is ready for serving.

Aloo-Gobi Masala

Ingredients:

Cauliflower 1/2 kg.
Potato ( medium size) 2
Onions finely chopped 1
Tomato finely chopped 1
Green peas 1/2 cup
Ginger paste 1/2 tsp.
Garlic paste 1/2 tsp.
Thinly sliced Green Chilli 2
Cumin powder (Roasted) 1 tsp.
Red chilli powder 1 tsp.
Turmeric Powder 1/4 tsp.
Garam masala powder 1 tsp.
Coriander powder 1/2 tsp.
Vegetable oil 3 tbsp.
Salt to taste
Chopped green coriander leaves for garnishing

Method:

1. Cut cauliflower and potato into medium sized cubes and thoroughly wash it.
2. Heat oil in a frying pan / kadai. Add green chilli, ginger garlic and stir for few seconds. Medium grind a part of cut onion and tomata to a rough paste.
3. Add remaining part of chopped onions to the oil and fry over medium heat until light golden brown. Add chopped tomato and green peas. Cook until tender.
4. Add red chilli powder, cumin powder, turmeric powder, dry coriander powder, garam masala, salt and the pureed tomato-onion and mix well.
5. Add cauliflower and potato and stir. Saute for 5 minutes. Cover the pan / kadhai and cook over medium heat until tender. Ocassionally stir it to prevent sticking to the bottom.

Garnish with coriander leaves and serve hot.