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Showing posts with label diabetes control. Show all posts
Showing posts with label diabetes control. Show all posts

Friday, May 20, 2016

Vegan Mango Mousse

Everytime I visit one of those lavish spreads at any of the popular restaurants, the one regular fixture on the desserts menu is a mousse. But the one thing that stops me from digging into them is the humongous amount of calories contained in a tiny portion. Also, it doesn't help when I think about all the chemicals that go into it. Yes, that pretty looking cup/glass might very well contain gelatin, agar agar, artificial flavoring and a slew of chemicals that might have made their way into the whipping cream/heavy cream.

That's why I choose to go vegan whenever I have the craving for some nice wholesome mousse. Taking avocado as the base ingredient, I can add any fruit plup or cocoa powder for the flavoring . For sweetening the final product, raw honey works just as great. Ta-daaa. My delicious vegan mousse is ready.

Check out the easy-peasy recipe -

Preparation Time - 10 mins

Ingredients -

  • 2 ripe avocados
  • pulp of two ripe mangoes
  • 2-3 tsp honey ( use a bit more if you want )
  • few drops of vanilla extract ( can be substituted with cardamom powder )

Preparation - Halve the avocados. Remove the stone and scoop out the flesh.

Throw into the blender jar. Add the mango pulp, few drops of vanilla extract and the honey. Buzz for a few seconds.

Pour into the serving cups. Pop into the fridge for 1-2 hours.

Garnish with small mango cubes. Serve chilled.

Note - This mousse stay fresh fresh for upto 24 hours when kept in a airtight container in the fridge .

Monday, May 2, 2016

Garlic Ragi Mathri ( With Fortune Vivo Dia-Care Oil )

Incessant snacking has always been an integral part of the long summer days. But between a fussy kid and a diabetic MIL, I am always running short of options. And it was yet another dreary summer afternoon when I sat scratching my head for striking the right balance between health and taste when the doorbell rang shattering my concentration. I opened the door to find the delivery boy standing with a huge 5 L canister of Fortune Vivo Diabetes Care Oil. The Blogadda guys had indeed send me a generous sample for the review. They have been thoughtful enough to provide a two month's supply of the oil. That is more than enough time to test the efficiency of the oil on any diabetic patient.

Given my habit of checking out the nutritional information for every single item that I purchase, I promptly turned the can to check out the constituents of this oil. Turned out that it is a blend of rice bran and sesame oil (in a 80-20 ratio). Now that had me impressed for both oils have known diabetes controlling properties. Especially sesame oil, which has been in the limelight recently due to its proven ability to control high blood sugar levels and improves the effectiveness of the prescribed medication.

Initially, that is before I started cooking with it, I was a bit skeptical about the taste. Since it has that mild smell of sesame oil, I was worried if my fussy kid would pick it out. But thankfully, the smell goes off completely once I use it for cooking. With such a healthy cooking medium at my disposal, I could now try out almost any recipe without fear of compromising on taste/health.

Now my MIL and my kid are big fans of fried snacks. And 'Mathri' happens to be one of their favorites. To make it extra healthy, I added some ragi flour to the whole wheat flour that I normally use. And a touch of garlic for extra zing. Used Fortune Vivo Oil both for kneading the dough and deep frying the it. The 'Mathris' turned out to be delicious and for once I was not worried about serving fried stuff to my diabetic MIL. Given the win-win scenario and buoyed by the success of my first trial, I extended the use of this oil to every dish that I prepare. And every time, it lived up to my expectations.

So, this us a short review of Fortune Vivo Dia-Care Oil -


1. Contains health benefits like tocotrienol and Oryzanol.
2. Contains sesame oil which has proven properties to regulate blood sugar levels.
3. Priced economically at Rs 675/- for 5 liters. 
4. Taste is neutral.
5. Easily available.
6. Less absorbed while frying.


1. Smells lightly of sesame oil. But it goes off during cooking.

Overall, it is one great choice not only for diabetics but for everyone looking to adopt a healthy lifestyle.

And this is the fabulously yummy and healthy 'Garlic Ragi Mathri' recipe. Read on -

Preparation Time - 40 mins

Ingredients -
  • 1 1/3 cup whole wheat flour
  • 2/3 cup ragi flour
  • 4 garlic cloves
  • 1/2 tsp red chili powder
  • 1/4 tsp baking powder
  • salt to taste
  • 5 tsp oil for kneading + sufficient for deep frying ( I used Fortune Vivo Dia-Care Oil )

Preparation - Take the wheat flour, ragi flour, grated garlic, chili powder, baking powder, salt and 5 tsp oil in a mixing bowl. Mix well. 

Sprinkle water little by little and knead into a tight dough. Smear it with a little oil and keep aside for 1-2 hours.

Cooking - Heat the oil in a wok.

Roll out the dough into a thick circle ( about 2 mm thickness ). Take the cap of a bottle and cut out small circles ( abt 3 cm in diameter ). Pierce holes into the circles with a fork.

Add 4-5 circles to the hot oil and fry till brown on both sides. Take out and place on paper napkins.

Repeat for the remaining dough.

Once the mathri had cooled down completely, store it in airtight containers.

Note - Both Ragi and garlic are beneficial for Diabetic patients. And combined with the health benefits of the Fortune Vivo Dia-Care oil, they makes for a great addition to a diabetic menu.

***Important - “I’m creating a dish using Fortune Vivo Diabetes-Care Oil for the #MakeIndiaDiabetesFree activity at BlogAdda.”

Monday, July 6, 2015

The 15 Minute Meal Series - Post 2

Continuing the 15 Minute Meal series that enables you to enjoy fresh home cooked food, I have put together another simple meal consisting of rice, toor dal, aloo palak, bitter gourd - raw banana tikkis and peanut vada . While the peanut vada was made as I was feeling indulgent, I would ideally substitute it with a kachumbar or a tomato-cucumber salad.

Read on how this can be done in 15 mins -

1. Overnight preparation -  Take one bitter gourd, a raw banana and 2 medium sized potatoes. Wash and cook together in a pressure cooker with just enough water for 3 whistles.

Open the cooker once steam escapes. Transfer into a food grade plastic container and refrigerate overnight.

Wash the palak/spinach and chop it into medium sized pieces. Saute with a little oil, some chopped onion, 2-3 garlic flakes and 1-2 green chilis for 3-4 mins. Grind into a smooth paste once it cools down. Store overnight (can stay fresh upto 4-5 days).

Wash and soak the peanuts overnight.

Additionally, one can also peel the garlic and chop the onions, cilantro and green chilis.

2. Cooking rice and dal - One can cook the rice and dal together in the same pressure using a separator to save time or use two separate cookers. Additionally add some chopped onion, crushed garlic, a small piece of ginger, green chili, finely chopped tomato, 1-2 cloves, salt and turmeric to the dal while cooking.

Take the bitter gourd, remove the seeds and mash it. Add one of the boiled potatoes (peeled ofcourse) to it, add chopped green chili, onion, salt, a bit of mustard oil and cilantro. Mash together and shape into tikkis (flat discs) .

Strain the peanuts and transfer to a mixer jar. Add some chopped onion, 2-3 garlic flakes, coriander stems, green chili and salt. Buzz till you get a mixture that is coarse but can be molded.  Shape into flat discs.

3. Take a large skillet. Drizzle with oil. Place the bitter gourd-raw banana tikkis on one side and the peanut vadas on the other side. Cook for 2-3 mins till small brown spots appear. Flip over and cook the other side as well. Cooking everything together saves time.

At the same time, heat another wok. Add some oil followed by broken red chili, cumin and mustard seeds. Once it starts spluttering add some of the peeled and diced potato. Sprinkle salt and red chili powder. Saute for 1-2 mins. Throw in some onion which has been cut into big chunks. Saute till translucent. Add the spinach paste along with 3-4 tbsp water, a pinch of garam masala and just a little bit of butter. Cook for 2-3 mins more.

Your delicious and healthy meal is ready !!

If you looking for any specific recipe, please leave a comment on my blog or FB page and I will be happy to respond :) !

Sunday, May 4, 2014

Homemade Multigrain atta

While a whole lot of high-fibre products are flooding the markets, targeting those who want to lose weight or those suffering from diabetes, natural or homemade still remains the best. I have chosen to write about the so called fortified flours that re being marketed aggressively as rotis are an integral part of the Indian diet. For those who have checked the labels on the packets of multigrain atta easily available these days, the proportion of other grains remain quite low as compared to wheat.

Hence I decided to make my own version (tailor-made for my needs) at home. Used high fibre stuff like soya and oats. Calcium rich ragi is also added to fortify it further while flax seeds add a good dose of Omega-3 and minerals to it. One can also add more soya flour to further lower the GI value of this flour.

Ingredients -

  • 1 1/2 cup whole wheat atta
  • 1/4 cup ragi
  • 1/4 cup soya ( used 99 % fat free soya granules )
  • 1/2 cup oats
  • 1 tbsp flax seeds

Preparation - Take the ragi, soya, oata and flax seeds in a grinder jar. Buzz for a few minutes to get an almost fine powder. (Or take it to the neighbouring chakki if you prefer a very fine powder)

Take all the flours in a decent sized container. Close and lid and give it a good shake so that they get mixed. Store and use as required.

One can use this flour for making rotis/parantha/puri/dosa and even halwa!!

A super healthy lunch made with my special multi-grain Atta

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.

Tuesday, September 17, 2013

Regulating Diabetes/Weight : Getting the Basics Right

Embarking on a healthier lifestyle is easier than we think. Awareness about the right kind of foods ( ie., those with a low to medium GI ), how they drive our blood sugar levels and switching to whole grains help us make a move in the right direction.

Glycemic index (GI) is a measure of how fast the blood sugar levels rise after consuming a particular carbohydrate ( starchy food ). Glucose having a GI of 100 is the benchmark against which all foods are rated. High GI foods cause a sudden spike in the blood sugar levels and consequently a sudden drop. While the former puts pressure on the pancreas to secrete more insulin , the latter is responsible for causing hunger pangs. As a result, high GI foods make us eat more. In comparison lower GI foods are digested slowly and hence raise the blood sugar gradually without causing any sudden drop and hence result in a better insulin response (sensitivity). That makes us feel satiated for a longer duration. A diet that comprises mostly of low GI foods with a small portion of medium GI foods is considered to be the healthiest.

Starchy foods and foods that are refined, polished and processed are generally high GI foods. As a thumb rule, all (well almost)that is white ( bread/rice/flour ) is bad. Unpolished or hand-processed grains with their high fiber content and all naturally occurring nutrients are a healthier option. The fiber helps in slowing down the absorption of the sugar, swells up in the tummy and makes us full.

Since rice and wheat form a large portion of the Indian diet, we need to be aware of their GI values. Most of the popular Indian rice varieties have very high GI values, for example GI values of Sona Masuri ( 72.0 ), Kolam ( 77.0 ) and Ponni ( 70.0 ). Switching to brown rice ( it has the germ and underlying nutrients intact)or par-boiled rice ( it is boiled before being milled which forces some of the nutrients into the endosperm ) having low to medium GI values are advisable. Some of the rice varieties that have low/medium GI values are :
Basmati ( 46-69)
Par-boiled Ponni (27-45)
Par-boiled Sona Masuri
Jirasar ( )
Khani Paka
Moolgiri ( 54.1 )

( The individual GI values for each rice variety may vary from crop to crop, cultivation method, age and processing method. )

Bottomline : Though brown rice is the healthiest option followed by par-boiled rice, go for Basmati (aged grains are better) only if you have a very discerning palate. I however prefer the par-boiled sona masuri and ponni rice which goes well with Oriya cuisine unlike the former which stands out like a sore thumb among the mustard flavored curries.

Another factor to be considered is the increase in volume after cooking. Basmati and Ponni are good examples of rice that swell dramatically during cooking. Such a variety will make one satiated while consuming a lesser amount of rice.

Similarly whole wheat which is high in fiber is a healthier option as compared to refined flour or processed wheat flour. However, the mass produced whole wheat flour has the bran and germ removed before grinding which results in a white flour stripped of its fiber and nutrient content. It is later recombined with some of the ground bran and germ to get whole wheat flour.

While in case of 100 percent stone ground wheat flour, the intact (bran, germ and endosperm) wheat grains are ground resulting in a little coarse but nutrient dense flour. This type of flour contains Vitamins B1, B2, B3, E, folic acid, copper , magnesium and manganese which are essential for the proper functioning of the human body. Consuming whole foods helps prevent weight gain and the onset of Type 2 diabetes and cardiovascular diseases in the long run.

Hence it is advisable to ditch those refined flour items like bread, biscuits , cakes and polished white rice, and switch over to whole wheat bread, cookies, muffins and brown/par-boiled rice.

Remember the Golden Rule for leading a healthy life: Eat in Moderation.

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