5 Best West Indian Diabetes friendly Breakfast Recipes
The Western part of India consists of various states like Gujarat, Maharashtra, Rajasthan, and Goa. The cuisines from each state vary depending on the geographical position, climate, and history. The western region has the most diverse styles of food in India.
Here are the 5 best West Indian diabetes-friendly breakfast recipes specially chosen for you
1. Dhokla Recipe
Recipe features
Dhokla is a vegetarian dish native to Gujarat. The main ingredient of dhokla is dal. We all know dals are very good for diabetics as they are nutritious and help in maintaining sugar levels too. This is definitely one of the diabetic-friendly recipes.
Ingredients
- 2 Cups Bengal gram / Chana Dal
- 1 Cup Green gram / Moong Dal
- ½ Cup split Black gram / Urad Dal
- ½ Tsp Fenugreek / Methi seeds
- Ginger- Green Chilli - Cumin /Jeera paste
Method
- Soak all the grams separately for 4 hours.
- Soak fenugreek seeds along with any gram.
- Drain, wash and grind together all the Grams / Dals adding water.
- The consistency of the batter should be like that of idli neither thick nor runny.
- Add salt and beat the batter nicely.
- Cover and keep in the warm place for fermenting about 6 to 8 hours depending on the weather.
- It should be almost double in size.
- Add ginger-green chili and cumin paste and beat it well.
- Pour over greased plate and steam it.
2. Khandvi Recipe
Also known as Suralichi Vadi is a savory snack item prepared in Gujarat and Maharashtra. Its main ingredient is also dal, hence diabetes-friendly. Freedom from Diabetes has given this dish a slight twist by replacing the normal curd by vegan curd which adds to its value even more. This dish can be considered as one of the best West Indian breakfast recipes which is diabetes-friendly too..
Recipe features
FFD has given this dish a slight twist by replacing the normal curd by vegan curd which adds to its value even more. This dish can be considered as one of the best West Indian breakfast recipes which is diabetes friendly too.
Ingredients:
- 1 Cup Besan (Chickpeas Flour)
- 1 Cup Vegan Curd + 2 cups water = buttermilk
- ¾ Tsp Green Chillies Paste
- ¾ Tsp Ginger Paste
- Salt to taste
- 3-4 Large plates for spreading
For the Tempering:
- 1¼ Tsp Mustard Seeds
- ¾ Tsp cumin Seeds
- ¼ Tsp Hing/ asafoetida
- 2 Green Chillies (Split)
- Few Curry Leaves
- 2 Tsp Red Chillies Powder
- To decorate use Coriander leaves (Finely chopped)
- Grated Coconut
Method
- Mix the buttermilk and besan very well.
- Add chili and ginger paste and salt.
- Put on fire and stir constantly.
- It’s done when it starts leaving the sides.
- To test whether it's done spread a little on a plate and let it cool.
- If it comes out easily it’s done.
- Take a plate and spread a thin layer of the paste quickly.
- Once you have done this, turn the thali around and spread it on the back of it too.
- This is to be done really fast until all the paste is spread.
- Now make long vertical cuts and sprinkle red chilies and start rolling the khandvi gently.
- Put each rolled piece on a platter.
For the Tempering:
Heat a pan and dry roast the mustard seeds and cumin seeds. Add the green chillies, kadipatta/ curry leaves and then the hing/ asfoetida. Garnish with coriander and grated coconut.
3. Narali Appe (Appam) Recipe
Appe or appam is a pancake made with fermented rice batter and coconut milk.
Recipe features
FFD style narali appe is made from black gram or urad dal which is extremely good for diabetics. The addition of grated coconut makes it more nutritious and flavour full.
Ingredients:
- 1 Cup Soaked Black gram / Urad dal
- ¼ Tsp Soaked Fenugreek / Methi dana
- 1 inch Chopped Ginger
- 2 Tsp Chopped Green Chilli
- 2 Tbsp Chopped Coriander
- 2 Tbsp Grated Coconut
- 1 Tbsp Chopped Curry leaves
- ½ Cup Chopped Onion
- Salt
Method
- Grind the dal and fenugreek with ginger to make a smooth paste.
- Add all other ingredients and mix well.
- Now, heat the appe paatra.
- Brush some oil inside the mould and heat.
- Add 1 Tsp of batter in each cavity.
- Add a drop of oil.
- Keep the flame low.
- Cover for 1 min and let it cook from inside.
- Increase the flame and let one side brown.
- Turn over and let the other side brown.
- Remove.
- Serve hot with coriander chutney.
4. Thalipeeth Recipe
Thalipeeth is a type of multi-grain flatbread popular particularly in Maharashtra, Western India. The flour for thalipeeth commonly named as bhajanee is prepared from roasted legumes, grains, and spices.
Recipe features
FFD style thalipeeth consists of various dals like chana dal, green gram, black gram, and masoor dal which directly puts this into a diabetes-friendly recipe list.
Ingredients:
- 2 Cups Bengal Gram /Chana Daal
- 1 Cup split Green Gram / Green gram / Moong dal
- ½ Cup split Black Gram Dal / Urad dal
- ½ Cup Red Lentil / Masoor dal
- ½ Cup dry Coriander seed/ Dhania
- 1 Tbsp Cumin seeds/ Jeera
Method
Making of Dough:
Take the quantity of flour that you require, add chopped onion, green coriander, chopped methi/ fenugreek or spinach leaves, chopped green chilly or red chilly powder, turmeric powder and salt to taste. Add water and make a soft pliable dough.
Making of Thalipeeth:
On a rolling board, place a wet cotton cloth of handkerchief size. Place a small round portion of the dough. Pat it lightly so as to spread it out on the cloth into a round thick pan cake. Now lift the cloth and flip it on a lightly greased iron griddle. Strip remove the cloth. Pierce the surface with a knife to make split holes ( 5 to 7). Put one drop of oil in each hole. After five minutes flip it and let it cook to light brown color. Serve hot with tasty wet chutney.
5. Poha Recipe
Poha is a very popular, easy-to-make Indian breakfast and snack prepared majorly in Maharashtra. It is also made in other states like Madhya Pradesh, Karnataka, Gujarat, Goa, and Rajasthan.
Recipe features
FFD style poha made up of brown rice poha gets more marks than the usually polished poha or puffed rice. Diabetics should opt for brown rice poha which is good for them.
Ingredients:
- 1 Cup Brown Poha/Pressed/Beaten Rice (Thick variety)
- 1 cup mixed veg
- 1 Medium Onions (Chopped)
- Salt to taste
- 1 Tbsp Oil
- ¼ Mustard Seeds
- Pinch of Asafoetida
- 6-7 Curry leaves
- 1-2 Green Chillies (Chopped)
- ¼ Tsp Turmeric Powder
- 1 Tsp Lemon Juice
- 2 Tbsp Fresh Coriander Leaves (Chopped)
- Fresh Grated Coconut
Method
- Wash the poha in a colander.
- Poha should be moist but not mashed.
- Add salt and mix lightly.
- Heat oil in a non-stick pan.
- Add mustard seeds and when they splutter add asafoetida and curry leaves and green chili pieces.
- Sauté for half a min and add onions and continue to sauté.
- Add green chilies and mix.
- Add turmeric powder and mix.
- Sauté for 2 mins and add poha.
- Mix and sprinkle a tbsp of water.
- Mix it and cover and cook till poha is heated through.
- Add lemon juice and mix lightly.
- Garnish with coriander leaves and serve hot.
Variation:
We can add vegetables of our choice in this along with the onion. We can also add roasted peanuts in poha.
The above 5 breakfast recipes are just a few from a whole lot of West Indian breakfast recipes. All of these are easy to make and modified in such a way that diabetics too can have them.
Freedom from Diabetes specializes in the area of diabetes reversal. Not only that, it also helps people reverse their lifestyle disorders like obesity, high blood pressure, high cholesterol, etc. All this happens on the basis of 4 protocols - diet, exercise, inner transformation,
and medical assistance. Diet plays an important part and hence our recipe section is focused on recipes made from all diabetes-friendly and healthy ingredients.
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