Diabetic-friendly dinner recipes for every season

Living with diabetes is about making healthy food choices and eating carefully. It won’t be complicated once you strike the perfect balance between taste and nutrition. Avoiding foods with a high GI that can cause a spike in blood sugar levels and eating complex carbohydrates such as whole grains and vegetables such as raw carrots, beans, chickpeas, lentils, etc. can result. It is important not to fall in love with processed and fried foods such as crackers, namkeen, cakes and ready-to-eat items. Portion control can also make sure you don’t experience spikes in glucose levels. (Also read: Diabetes: Ayurvedic expert on easy tips to control blood sugar in just 15 days)

Dinners don’t have to be as elaborate as lunch menus, but they also shouldn’t be bland in taste. You can make use of a variety of vegetables, spices and lemon. Healthy cooking methods such as roasting, grilling, stir-frying, blanching, and steaming should be used instead of deep frying.

Here are some evergreen dinner recipes for diabetics that are as delicious as they are healthy.

Coconut oil, lemon, rosemary and grilled vegetables

Coconut oil, lemon, rosemary and grilled vegetables

Ingredients:

• 2 cups shredded carrots

• 1 cup Brussels sprouts, halved

• 1 cup green beans, trimmed

• 1 cup of broccoli florets

• About 4 tablespoons of coconut oil, divided. melted or softened

• 2 tablespoons chopped fresh rosemary

• juice of half a lemon

• Salt and pepper to taste

directione:

• Preheat the oven, line a Silpat non-stick baking sheet or parchment paper or spray with cooking spray.

• Place the vegetables on the tray (choice of vegetables is mix-and-match and approximate quantities; use what you have on hand or prefer).

• Drizzle 2 tablespoons of melted coconut oil or if it’s solid, sprinkle small pea-sized pieces at random over the vegetables and flip the vegetables over to cover.

• Sprinkle rosemary, salt, pepper, or any additional desired herbs and spices.

• Squeeze the lemon juice over the vegetables and bake for 25 minutes, flipping halfway through the cooking period.

• Add 1 to 2 tablespoons of coconut oil, or as necessary, if it seems dry when stirred.

White bean soup with tomatoes and vegetables

White bean soup with tomatoes and vegetables
White bean soup with tomatoes and vegetables

Ingredients:

• 2 tablespoons olive oil

• 1 large white or yellow onion (diced)

• 3 garlic cloves (minced)

• 1 cup carrots (sliced)

• 1/2 teaspoon sea salt and black pepper (plus more to taste)

• 1 teaspoon dried basil, oregano and garlic powder

• 1 pound of red potatoes (cut into quarters)

• 2 medium zucchini or zucchini (cut into slices)

• 2 cans of grilled tomatoes on the fire

• 1 ounce can of tomato sauce

• 5 cups vegetable broth

• 1 ounce can white beans (washed and drained)

• 3 cups kale (or any firm/chopped vegetable)

instructions:

• Heat a large saucepan over a medium heat and prepare the vegetables.

• Add the oil, then the onions, garlic and carrots, and stir. Season with salt, pepper and spices and stir again until covered.

• Then add the squash, potatoes, grilled tomatoes, tomato sauce and vegetable broth. Bring the soup to a simmer, then reduce the heat and cover. Continue cooking for 15 minutes, then add the beans, another pinch of salt and pepper, and stir. If the soup begins to boil, be sure to reduce the heat to a slow boil.

• Cook for at least another 10 minutes, then add the turnip, stir, and cover. Cook for another 5 minutes.

• Taste and adjust seasonings as needed. Serve with creamy bread.

Mushroom and bean burger

Mushroom and bean burger
Mushroom and bean burger

Ingredients

1 bowl fresh mushroom slices

1 teaspoon herbs

1 tablespoon minced onion

1/4 cup beans (boiled beans)

Salt and pepper to taste

1 tablespoon mashed potatoes

olive oil for frying pan

1 no. Tomatoes

number 1 number

Mayonnaise for greasing

lettuce

method

1. Fry the onions and mushrooms then put the herbs in it

2. When it cools down, add the boiled mashed beans and mashed potatoes

3. Mix all the mixture well, and season it well

4. Then make a tiki sized burger

5. Pan sear with both sides

6. Cut the burger bun in two, and toast both sides

7. Put mayonnaise on both sides, then put the lettuce, tomato slice and cucumber

8. Put a pansyred pancake on it

Served with tomato sauce.

Salmon with lemon and garlic

Salmon with lemon and garlic
Salmon with lemon and garlic

Ingredients

1 steak salmon 180 g

1 tablespoon garlic

1 no. gear

1 teaspoon parsley

1 tablespoon olive oil

method

1. Take the salmon steak and marinate it with salt, pepper, garlic, lemon juice and peel.

2. Then sear in olive oil on both sides. It cooks well.

3. Served with lemon slices

(Recipes by Executive Chef Amit Kocharikar, The Resort, Mumbai)

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