A blog for Indian diabetic recipes and healthy recipes
Saamai millet idlis (no rice added) served with mint chutney and sambar. I used three cups of millets, 1-1/2 cup of urad dal, 1/2: teaspoon of fenugreek seeds; washed and soaked them for a few hours; ground it to a fine batter and fermented it overnight.
We had a good harvest of turnip and radishes from our garden last week. I made turnip kurma and used the radish in sambar. I am sharing the turnip kurma recipe here. The flavor of adding fresh vegetables in dishes gives a different flavor and taste to the dish. This kurma can be had with rice, dosas or chapathis. Here I have served it with chapathis and moong dhal curry.
Ingredients:
1. Turnips, small size, 3-4, peeled and chopped into small pieces.
2. Diced onions, 1 cup.
3. Chopped tomatoes, 1/2 cup.
4. Green chillies, slit into two, 2.
5. Curry leaves, a handful.
6. Make a paste out of 1 cup of grated coconut, 1 tablespoon of cashews, 1/2 teaspoon of fennel seeds.
7, Mustard seeds, 1/4 teaspoon.
8. Cloves, 2.
9. Cinnamon and bayleaf, a small piece.
10. Turmeric powder, 1/4 teaspoon.
11. Chili powder, 1/2 teaspoon.
12. Salt, 1/2 teaspoon.
13. Ginger-garlic paste, 1/2 teaspoon.
Preparation:
Heat a pan with a tablespoon of oil. Once the oil turns hot, add the mustard seeds and let it splutter. Then add the cloves, cinnamon and bay leaf and fry for a few seconds. Now add the diced onions and saute until translucent. Add the diced tomatoes, chilies, curry leaves, ginger-garlic paste and mix everything. Keep sauteing until everything is well blended. Now add the turmeric powder, chili powder, salt and mix everything and keep frying everything for a minute. Now add the ground paste along with 3 cups of water and the cut turnips and mix everything well. Cook covered under medium flame until the turnips are cooked. If needed, more water can be added to reach the desired consistency. Serve hot with rice, chapathis.
This is my kids' favorite dish, which I make very often, especially when their friends come over. I try to use whole wheat pasta or any other whole grain pasta instead of the regular white pasta. I also use ground turkey instead of chicken sometimes. This is a simple and easy to make dish. The meatballs and sauce can be made ahead and stored frozen or in the fridge. I try to use it within a few days in this case.
Ingredients:
Whole grain pasta, 1 packet.
For the meatballs:
1. Ground chicken, 1/2 kg.
2. Bread crumbs, 1 cup.
3. Ginger-garlic paste, 1 teaspoon, (optional).
4. Pepper, 1/2 teaspoon.
5. Salt, 1/2 teaspoon.
6. Italian seasoning, 1/2 teaspoon. (optional)
7. Egg, 1.
For the sauce:
1. Crushed tomatoes, 2 cups.
2. Garlic, 2 cloves, crushed.
3. Chopped oregano and basil, 1 tablespoon. This can be substituted with dry herbs.
4. Salt and pepper, 1/2 teaspoon.
5. Italian seasoning mix, 1 teaspoon.
6. Olive oil, 2 tablespoons.
Preparation:
For the meatballs, preheat the oven to 350 degrees. Then mix all the ingredients together in a bowl until it forms a dough and we are able to form the balls easily. If needed, more bread crumbs can be added. Make small balls from the dough. Arrange them on a greased baking sheet and bake them from 25 to 30 minutes until they turn brown on the outside and are fully cooked.
In a thick bottomed pot, add all the sauce ingredients with 2 cups of water and simmer it under low-to-medium flame until the desired consistency is reached.
Add the meatballs and let it simmer in the sauce.
Meanwhile cook the pasta according to the package instructions. The pasta should not be cooked all the way. It still has to have a bite to it. Drain the pasta and add them directly to the sauce, mix well, garnish with fresh herbs and sprinkle Parmesan cheese if needed and serve hot.
Ingredients:
1. Beetroot, diced 2 cups.
2. Moong dal, 1/2 cup.
3. Ginger-garlic paste, 1/2 teaspoon.
4. Curry leaves, a spring.
5. Mustard seeds, 1/2 teaspoon.
6. Fennel seeds, 1/2 teaspoon.
7. Turmeric powder, 1/4 teaspoon.
8. Salt, 1/4 teaspoon.
9. Shredded coconut, 1 tablespoon.
10 Broken dried chilies, 2.
Ingredients:
Wash the dal and soak it for 30 minutes. In a pan, heat a teaspoon of oil. Once the oil turns hot, add the mustard seeds and let it splutter. Then add the fennel seeds and broken chilies and fry for a few seconds. Then add the beetroot, moong dal, curry leaves and mix for a few seconds. Add the turmeric powder, salt, ginger garlic paste and cook for a few more minutes. Add enough water to cover everything and cook under low-to-medium flame for 15 to 20 minutes until everything is cooked and the dish turns dry, Turn off the stove, add the grated coconut and mix well and serve.
This is a very easy to make dish unlike the regular preparation of uppu urundais where we have to cook the dough first and then steam them. Any kind of aval can be used for this dish. A very healthy and filling snack or breakfast. It can be eaten without any side dish but we like it with coconut chutney.
Ingredients:
1. Red poha, thicker variety, 2 cups.
2. Mustard seeds, 1/2 teaspooon.
3. Cumin seeds, 1/2 teaspoon.
3. Dried red chilies, broken 3,
4. Curry leaves, a sprig.
5. Salt, 1/2 teaspoon.
6. Hing a pinch.
7. Shredded coconut, 1/2 cup.
Preparation:
Wash the poha once and soak it with water enough to cover it for 5 minutes. Drain all the water and mash it into a dough with all the ingredients. The dough should be thick enough to roll it into small balls. If it gets too watery, a few teaspoons of rice flour can be added until the right consistency is reached. Make small balls out of them and steam for 15 minutes. I used a idli cooker for this . A regular steamer can also be used. Serve hot with coconut chutney.
This is a popular Karnataka dish. I tasted it at my friend's place and has been a fan of this dish every since. She makes it with rava and bell peppers, which is my favorite. I have seen other versions with rice and eggplants. The vangibath powder is must for this recipe, which adds a unique flavor to the dish. Here I have used bigger variety of cracked wheat since I was trying it as a rice substitute. Millets or quinoa can also be used here.
Ingredients:
1. Wheat rava (big variety), 1-1/2 cups.
2. Diced onions, 1 cup.
3. Diced tomatoes, 1 cup.
4. Green
chilies, slit into two.
5. Eggplants, any variety, 2-3, cut into long pieces.
6. Ginger garlic paste, 1 teaspoon.
7. Mustard seeds, 1/2 teaspoon.
8. Peanuts, 1 tablespoon.
9. Channa dal, 1 tablespoon.
10. Fennel seeds, 1/2 teaspoon.
11. Turmeric powder, 1/4 teaspoon.
12. Salt, as per taste.
13. Vangibath powder, 1-1/2 teaspoon.
14. Curry leaves and chopped cilantro for garnishing.
Preparation:
In a deep bottomed pan, add a tablespoon of oil. Once the oil is hot, add the mustard seeds and let it splutter. Then add the peanuts, channa dal and fennel seeds and fry it for a few seconds. Now add the diced onions and saute until tender. Then add the tomatoes, green chilies, ginger-garlic paste and keep sauteing until everything is blended. Now add turmeric powder, vangibath powder, salt and mix everything well. Add the eggplants now and mix well. Cook under low flame for 2 minutes. Added 3 cups of water and once the water comes to a boil, add the cracked wheat and cook covered under medium flame for 10 minutes. Ghee can be added if preferred. Once the water has been absorbed, garnish with curry leaves and chopped cilantro and serve hot with raita or any preferred side dish.
This is regular Eggless banana muffins or banana bread recipe but usually add different variations like just adding nuts or raisins or other cut fruits like diced apples or blueberries. I usually add avocado oil and honey since we sometimes have this for breakfast. This is a good breakfast option for picky kids.
Ingredients:
1. Whole wheat flour, 2 cups.
2. Ripe bananas, 2.
3. Diced strawberries, 1 cup.
3. Butter or oil, 1/2 cups.
4. Milk, 1/2 cup.
5. Any sugar or sugar substitute 2/3 cup. (I have used honey here, I sometimes use maple syrup, agave nectar or jaggery)
6. Salt, a pinch.
7. Cinnamon powder 1/4 teaspoon. (!/4 teaspoon of vanilla extract can also be used instead.
8. Baking powder, 1/2 teaspoon.
9. Baking soda, 1/2 teaspoon.
Preparation:
Mash the bananas into a smooth paste in a big bowl. Now add the butter, milk and sugar and whisk until the mixture becomes frothy. Now add the flour, baking soda. baking powder, salt, cinnamon powder and mix everything. Finally add the diced strawberries and mix everything well. Pour the batter into greased muffin tins or baking sheet and bake them for 20 to 30 minutes at 350 degrees preheated oven. Insert a toothpick into one of the muffins and it should come clean if the muffins are well done.
This is my version of the ragi soup, which has been trending recently. Ragi is a healthy addition to the soup. This is my usual corn soup that I make except that I substituted the corn flour for ragi flour for thickening and I added coconut milk or unsweetened almond milk instead of regular milk. This is a complete meal by itself and is very filling. I cooked the soup in a pressure cooker here. It can be cooked in a pot as well.
Ingredients:
1. Mixed vegetables cut into small bitte-size pieces, 1 cup.
2. Crushed garlic, 2 pods.
3. Ragi flour, 1-1/2 tablespoon.
4. Any seasoning mix, (optional), I used the vegetarian bouillon cube.
5. Salt and pepper as per taste.
6. Coconut milk or any other milk or choice, 1 cup.
7. Butter or oil, 1 teaspoon.
Preparation:
Heat the butter in a pot and saute the vegetables for a minute. Then add a cup of water along with the seasoning, salt and pepper and let everything cook for 5 minutes. Now add the coconut milk, along with the ragi flour mixed with half a cup of water and mix everything well. Keep cooking under medium flame and stirring, so the ragi flour does not form into lumps in the soup and the desired consistency is reached. More water can be added if required. Garnish with chopped cilantro and fried onions and serve hot.
These are my favorite rotis. I love the flavor of the methi leaves. I usually dont add besan flour or chili powder to the dough. It can be paired with yogurt and pickle. The methi leaves are my from my garden. These are very easy to grow in pots.
Ingredients:
1. Methi leaves, chopped finely 1 cup.
2. Wheat flour, 2 cups.
3. Yogurt, 1/4 cup.
4. Turmeric powder, 1/4 teaspoon.
5. Cumin powder, 1/4 teaspoon.
6. Oil, 1 tablespoon.
7. Salt, 1/4 teaspoon.
Preparation: Mix all the ingredients together to form a dough. The dough should not be too tight. Rest the dough covered for 30 minutes and make chapathis the usual way.
Ingredients:
Field beans, 1 cup, soaked for 6 to 8 hours
Small onions, peeled, 4-5.
Chopped tomatoes, 1/2 cup.
Green chilies, slit. 2.
Ginger-garlic pasta, 1 teaspoon.
Tumermic powder, 1/2 teaspoon.
Sambar powder, 1 teaspoon.
Salt as per taste.
Hing, 1/4 teaspoon.
Mustard seeds, 1/4 teaspoon.
Cumin seeds, 1/4 teaspoon.
Curry leaves, a sprig
To grind: 1/4 cup of grated coconut, 1/4 teaspoon pepper (optional), 1/4 teaspoon of cumin seeds.
Preparation:
Wash the soaked beans and cook until its tender. Heat a pan with a teaspoon of oil. Add the mustard and cumin seeds and let it splutter. Add the peeled onions and saute until its tender. Now add the chopped tomatoes, curry leaves, ginger-garlic paste and saute everything together until its well blended. Now add the turmeric powder, sambar powder, salt, hing and mix everything for a minute. Add two cups of water along with the cooked beans and cook for 7 to 10 minutes. Now add the ground mixture along with 1/2 cup of water, cook for a minute and switch off the stove. Serve with rice.
Lentil soup is one of our favorite soups and this is the ideal low-carb soup and we do not need any bread with this. Many variations of the soup can be made. I sometimes add brown rice while cooking the lentils. Coconut milk can also be added for a different flavor.
Ingredients:
1. Massor dal or red lentils, small variety 1 cup.
2. Pureed tomatoes, 1 cup.
3. Garlic, crushed, 2 cloves.
4. Any vegetable seasoning mix, like soup mix. I used a small cube of vegetable bouillon. This is optional.
5. Coriander and cumin powder, 1/2 teaspoon.
6. Salt and pepper as per taste.
7. Chopped vegetables like carrots, potatoes, celery, green beans etc., 1 cup.
8. Chopped cilanatro and fried onions (optional), for garnish.
Preparation:
In a thick bottomed pot, add the lentils with 3 cups of water and let it come to a boil. Then simmer the stove and let the lentils cook for 10 minutes. Now add the crushed lentils, mix well and keep cooking under medium to low flame for 10 more minutes. The lentils should almost be cooked by now. Add the rest of the ingredients like the tomatoes, seasonnings, coriander and cumin powder, chopped vegetables, salt and pepper and let everything cook under medium flame for 10 more minutes until the vegetables are cooked and the soups gets thicker. If needed more water can be added for desired consistency. Garnish with chopped cilantro and serve hot with bread if preferred.
Adais are a healthy and wholesome breakfast, rich in protein and whole grains like brown rice, or millets or quinoa or any other grains of choice can be added. This is my grandma's recipe and we usually have this a spicy kara chutney and jaggery on the side. She usually add raw rice instead of the other grains but there is no difference in taste. I sometimes also add masoor dal to give it a nice color.
Recipe for adai:
Ingredients:
1. Urad dal, channa dal, toor dal, masoor dal, rice, 1/2 cup.
2. Dried red chilies, 2-3.
3. Asafetida, 1/2 teaspoon.
4. Curry leaves, a handful.
5. Diced onions, 1 cup.
6. Salt, as per taste.
7. Cumin seeds, 1/3 teaspoon.
Preparation:
Wash and soak the rice and lentils together for a few hours (4-5 hours) and grind them into a smooth batter along with the red chilies and salt. The batter consistency should be a little runny like a dosa batter. In a pan, add a teaspoon of oil. Once the oil turns hot, add the cumin seeds and let it splutter. Then add the diced onions, asafetida, curry leaves and saute everything together until the onions are translucent. Add this to the batter and mix everything well. Heat a dosa pan and once the pan is hot, rub the surface with a cloth dipped in oil. Add a ladle full of batter to the pan and spread the mixture evenly. Add a teaspoon of oil on the corners and flip the adai to the other side once the corners turn crisp. Cook well on the other side and remove from the stove. Serve hot with chutney and jaggery.
Recipe for kara chutney:
Ingredients:
1. Small onions, peeled, 1 cup.
2. Dried red chilies, 3-4.
4. Garlic, 1/2 cup.
5. Salt, as per taste.
6. Curry leaves, a handful.
7. Mustard seeds and urad dal, 1/2 teaspoon.
8. Tamarind, a small gooseberry size.
Preparation:
Saute the onions, garlic and dried red chilies in a pan until its is well cooked. Once it is cooled, grind it together with some salt and the tamarind and water. In a pan, add a tablespoon of oil. Once the oil turns hot, add the mustard seeds, urad dal and let it splutter. Then add the curry leaves and turn off the stove. Pour this over the chutney and mix well.
This is a no rice recipe and rich in protein. Kollu (horsegram is known for its health benefits). I use it rasam during colds and sometimes I make curry with it. This idli came outt very good, this tasted like the regular dal and no rice idlis. I have used a regular mixie to grind this batterr since I used less quantity. We can use a grinder if making large portions. I have paired it with fish kozhumbu and onion tomato karam here.
Ingredients:
Kollu (horsegram) 1 cup.
Urad dal, 1 cup.
Salt, 1 teaspoon.
Fenugreek seeds, 1/2 teaspoon.
Preparation:
Wash and soak the dals along with the fenugreek seeds for 4 to 5 hours. Grind them together into a smooth and fluffy batter along with the salt. Let it ferment for 7 to 8 hours until it becomes frothy and risen like regular idli battter. Mix it once and pour it into idli mould and steam. Serve with side dishes like chutney or sambar of any choice.
Black rice(kavuni arisi aval) poha mixed with grated coconut, jaggery, crushed cardamom seeds for breakfast. I usually add stevia for me and for the rest of my family, I add jaggery and serve it with sliced bananas on top. So many healthy poha varieties are available these days like brown rice, millets etc....these make a tasty and healthy breakfast option for kids as well.
Preparation:
Saute 2 tablespoons of horse Gram with a tablespoon of oil in low to medium flame until the pulses start popping. Remove them to a plate and saute two dried red chilies and small piece of ginger for a minute and let everything cool. Once cooled grind everything with some salt and a cup of grated coconut or half of a small coconut. Season with spluttered mustard seeds, urad dal and curry leaves.
Quinoa and moong dal dosai served with egg gravy and coriander chutney. No fermentation required for the dosa batter. Soak equal portions of quinoa and dal for an hour and grind it to dosa batter consistency. If needed, cumin seeds, chopped onions, cilantro and curry leaves can be added to the batter.
For the vada curry recipe:
http://gitaskitchen.blogspot.com/2008/09/vadai-curry.html?m=1
Recipe can be found at
http://gitaskitchen.blogspot.com/2011/06/cracked-wheat-vegetable-upma.html?m=1
Millet idlis (no rice added) and egg kurma....a familiar breakfast scene on Sundays for us. This time tried the batter only with millets and urad dhal. It came out very soft and not much different in taste compared to regular idlis. For the recipe, I soaked 2 cups of millets ( I used barnyard millets) and one cup of urad dhal for 3 to 4 hours along with a teaspoon of fenugreek seeds. Grind them together, add salt and ferment the batter for 6 to 8 hours. Make idlis the usual way.
A different kozhukattai recipe made with oats. We had it as an evening snack with tea. I also added oat bran powder to increase the fiber content in the recipe. I just ran the oats in a mixie and ground it.
