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Showing posts with label Oriya food for diabetics. Show all posts
Showing posts with label Oriya food for diabetics. Show all posts

Monday, December 8, 2014

Sajana Phula Patua (Drumstick Flower in Mustard Paste)

This was the last dish that I made with drumstick flowers before leaving my native. A simple and authentic preparation usually made in my mother's family, it is delicious yet very healthy. Read on for the recipe -







Preparation Time - 15 mins

Ingredients -


  • 1 1/2 cup drumstick flowers
  • 1 medium sized potato
  • 1 tsp mustard seeds
  • 1 green chili
  • 2-3 garlic cloves
  • 3 tsp mustard oil
  • 2 pinch turmeric
  • salt to taste



Preparation - Wash and clean the drumstick flowers. Cut the potato into thin pieces.

Grind the mustard seeds, chili and garlic into a smooth paste.

Cooking - Heat the oil in a wok. Add the potato pieces. Fry for 2-3 mins.

Add the mustard paste along with 5-6 tbsp water. Throw in the drumstick flowers. Sprinkle turmeric and salt. Cover with a lid and cook on low flame for 3-4 mins.

Remove from flame and serve hot with rice/rotis.





















Check out more drumstick flower recipes on my blog !!!

Sunday, December 7, 2014

Sajana Sagaa Bhaja ( Drumstick leaves Stir Fry)

Drumstick leaves are probably the healthiest variety of greens that one can consume. Rich in calcium, phosphorous and iron, they purify blood and act as a detox . They also aid in indigestion and cure stomach ulcers if consumed regularly.

Another beneficial property is to control or regulate the blood sugar levels. Diabetics need to consume these leaves either in raw form (juice) or as a simple stir fry 3-4 times a week to see the desired results.  So, here is a simple stir fry recipe that is commonly followed in Odisha. Read on -






















Preparation Time - 15 mins


Ingredients -


  • 2 cups drumstick leaves
  • 3-4 garlic cloves
  • 1 red chili
  • 1 pinch mustard
  • salt to taste
  • 2 tsp oil ( i use mustard)


Preparation - Remove the leaves from the stem carefully inspecting them for any insects or insect eggs. The insects are usually tiny black ones while the eggs vary from pale green to white. Throw away such leaves.

Wash the leaves carefully in warm water to which a little salt has been added. Transfer to a colander and allow water to drain off.

Cooking - Heat the oil in a wok. Once it gets smoking, add broken chili and mustard seeds.

Add the crushed garlic flakes and allow them to brown a bit before adding the leaves.

Stir fry for a few minutes on medium to high till excess water evaporates. Most tender leaves get cooked by this time but if the leaves are somewhat mature, then cover with a lid for 1-2 minutes so that they can get cooked.

Remove from wok and serve hot with white rice /rotis.





















Note - Drumstick leaves can also be prepared with moong dal and/or vegetables. 

Sunday, April 20, 2014

Oriya Thali For Diabetics/High B.P. (Detox Mondays)

Yes, Its Monday again. Time to makeup for the weekend sins/over-indulgences. But this time we will be sharing some real food instead of just a detox recipe. It is something that can be inculcated in our everyday diet for its long-term health benefits and not some one-off detox solution.

Oriya food is perhaps among the healthiest cuisines in the world. The emphasis on copious amounts of vegetables and the restrained use of spices and oil make it a delight for people suffering from various ailments. The only drawback seems to be too much of rice in our everyday diet. Though par-boiled rice which is consumed by most Odiya folks if better off than the polished raw rice consumed predominantly in Southern India, we need to include more whole grains in our diet. Making multi-grain rotis an integral part of our meal plans can easily address this problem.

Though almost all vegetables and pulses have their benefits, some are more beneficial for people suffering from diabetes and heart disorders (mainly high B.P. and cholesterol levels). For example, Chana dal is higher on fiber content and vegetables like cabbage and cauliflower are very low G.I.. Even the humble okra (bhindi) is known to reduce blood sugar levels. I have tried to include some of these in my thali (all of them are quite simple recipes that already exist on my blog but I have just put them together).


















The items shown above are - Multi-grain rotis, Chana dal fry, Phula kobi kasa/santula (cauliflower curry), kalara bhaja (stir fried bitter gourd), bhendi bhaja (stir fried okra) and tomato-cucumber salad.



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