sweet foods that are not processed! YUM

Malathi Mohan is the author is a retired professor of WCC, Chennai; retired Dean, Academy of Fitness Management, Chennai and Past President, Indian Dietetic Association. She is the author of the piece that follow.. NO INFRINGEMENT INTENDED.. this is purely for my future reference so that I can cook these for myself.. :)

Diabetes  increases blood glucose levels and becomes dangerous only when this level is not kept within safe limits. It is a disease that can be kept under control while there are no known therapies for it’s complete elimination.

India is supposed to be the World Capital for diabetes. Should we be proud or should we be worried? All I feel is that we should be careful and take better care of ourselves.

It has been believed and proved that diabetes is hereditary. As in most such cases, genes are at fault. If parents, grandparents or other close relatives by birth have diabetes, our chances of getting it, are quite high.

Other factors which help to land us in trouble are based on our life style.

Are we obese or overweight, are we eating too much and are we being lazy about physical work and workouts? Are we imbibing too many sweets and fried foods, too many sweet beverages, and too much alcohol?


Surely all these poor habits can be controlled?

So, shall we look at our diets to see what could be done to help ourselves? I have included a few recipes here which can serve to satisfy the craving for sweet foods that most diabetics have. While the sweetness can be provided without the addition of refined sugars other nutrient requirements will be met.

Chutney for breakfast foods and for snacks:
Almond chutney:
Almonds —20g or 20 nos. ( this will replace coconut)
Roasted Bengal gram dhal —1/4 cup
Red chilly or green chilly — 1 or 2 nos. Based on your spice taste
Jeera — ½ tsp.
Coriander leaves and curry leaves —a few
Salt —1/2tsp.
Soak almonds in water, retaining the skin is nutritionally better, but it can be optional. ( If there is no time for soaking, place almonds in a glass dish, with 1/2cup water and microwave for 2 mins).
Grind all ingredients together for chutney, adding water or milk.

Sweet mint chutney: ( to improve protein content, you can add cashew or almonds or roasted Bengal gram dhal. This will add bulk and taste).
Mint leaves — ½ cup
Coriander leaves — ½ cup
Tamarind or lime for sourness —1/2 lime
Dates — 3 or 4
Green chilly —1 or 2 ( to taste)
Salt — ½ tsp, to taste, add more if necessary
Grind all together with ¼ cup water.

Sweet Lassi:
Curd —1/2cup
Almonds — 3nos.
Dates or raisins — 2tsp.
Salt —a pinch
Water —1/2 cup
Soak almonds, grind to a smooth consistency with water. Add the dates and salt beat well and lastly add curd.

These are just simple recipes but are easy and add a lot of interest to a diabetic diet.

Further, feed the craving for sweet with fresh fruits and dried fruits, but in moderation. However, it is not just by eating that you overcome any craving. Any diversion like exercise, entertainment, socialising without food and spiritual practises like yoga and meditation will also carry away the cravings.

Diabetic Friendly Dessert!!!

Tips for making diabetes-friendly desserts

Palm Fruit (Nungu) Sago Payasam (Serving size 8 cups)

Ingredients
• 100gm Nungu - Palm Fruit - you can buy these in cans as well!
• 50 gm sago – soaked in water
• 25 gm Vermicelli
• 500 ml milk
• 2 cups water
• 3 crushed green cardamom
• 25 gm cashews
• 10 gm almonds
• 2 tsp ghee
• Sugar free : Equal Sweet or Splenda, some kind of aspartame – as required
• Saffron, a little
• Salt, a pinch

Directions
1. Heat ghee in a pan and fry vermicelli, cardamom, crushed cashews, almond pieces and keep it aside.
2. Boil milk in the pan and add water, sago, vermicelli and cook well.
3. When sago and vermicelli is cooked, add a little saffron.
4. Add crushed nungu.
5. Turn off the flame and mix the sweetener as required.
6. Refrigerate for 20 mins and serve chilled.

Haiyoooo... that too for these katthiri veyil kaalam.. <3

The best quick fix diet plan

Follow our 10-point diet plan and a five-meal-a-day menu, and you’ll be sliding rather than squeezing into your clothes for that big event. Here’s our best quick fix diet plan…
Whether it’s a wedding, holiday or big event on the horizon shedding a few pounds is generally the top of most women’s ‘to-do’ list along with all the other pampering and prep. To get you toward the shape you want to we lift the lid on the best meal plan, tips, tricks and slimming strategies to help shed pounds.

The good news is, it’s not just case of scrimping and skipping meals, if you stick to the tips and follow the menu, you’ll definitely feel the benefit even if your big date is just days away.


Quick fix diet tips
Always eat breakfast – Kick-start your body’s engine with a low fat, slow release, unrefined meal. And aim for a 300-350 calorie meal to fit in with the body’s natural metabolism which is primed in the morning and tails off during the day.

Hydrate – Drink plenty of fluids (water, herbal teas and sugar-free cordial); aim for two litres spread throughout the whole day and you’ll feel more energised, toxins will be flushed away and your complexion will definitely improve.

Don’t skip meals - Eat evenly throughout the day – Your body actually burns up calories in digesting food, so the fewer meals you eat, the less of a chance it has to do that.

Kick the booze – If you drink your maximum recommended units (21 per week for women), then you are taking in more than 1,000 extra calories. Strengthen that willpower and try to cut alcohol as much possible in the lead up to the big day.

Don’t scrimp on protein – Eat a portion of protein at lunchtime – to help avoid an energy slump in the afternoon, which could have you heading for the vending machine.

Eat mindfully – You can’t afford to ‘waste’ calories by eating mindlessly at the fridge, or straight from the saucepan. Make sure that you sit down to savour all your meals and snacks.

Get a smaller plate – swap your normal plate for a slightly smaller one, it makes your meals seem larger and you’ll find your ‘full switch’ will flip a little faster.

Say no to processed food – If it comes in a packet, leave it on the supermarket shelf, you’re automatically eliminating food manufacturers’ high fat and high sugar products.

Move more – remember as well as cutting calories you can burn them too – make sure you compliment the 10-point plan with physical activity.

Mix it up – make sure you don’t eat the same thing for breakfast, lunch and dinner day-in day-out.

Healthy diet meal options
Here’s our mix and match menu to give your diet variety – choose one breakfast, lunch and dinner option and two snack options per day and remember space your five meals evenly. Please note this is only a short-term weight-loss plan aimed to cut calories. The best way to lose weight in the long term is to gradually increase your levels of physical activity and follow a balanced, healthy diet.

Breakfast options (approx 300-350 calories)
50g oats mixed with 100g low-fat fromage frais and 100g strawberries
45g cereal with 200ml semi-skimmed milk and 200g blueberries
Two boiled eggs, one slice of wholemeal toast and 10 cherry tomatoes

Lunches (approx 200-250 calories)
Brown pitta bread stuffed with 50g lean ham and 100g salad
Two ryvitas topped with 100g cottage cheese and some cut cucumber slices
One slice of wholemeal toast, smeared with half an avocado and a sprinkle of Tabasco sauce.

Dinner (approx 250-300 calories)
150g grilled cod, 150g broccoli and 10 roasted cherry tomatoes
Omelette made with two eggs, two egg whites, 50g mushrooms served with150g salad
150g grilled turkey or chicken breast, 150g roasted vegetables (yellow peppers, courgettes / zuchinis, red onions)

Snack options (approx 150 calories each)
One 120g pot of yoghurt plus one tablespoon of honey
50g reduced fat hummus with one medium carrot cut into sticks
Three rough oatcakes smeared with marmite

On top of that I feel free to snack on lots of fruits like papayas because they protect my stomach, pineapple slices and honeydew slices because I like the taste! LOL.