Sunday, June 26, 2016

Top 5 Diabetic Friendly Recipes – Remain in the Pink of Health without Depriving Your Taste-buds

After being diagnosed with diabetes, keeping your blood sugar levels in check is solely dependent upon lifestyle regulation with the help of a balanced diet and proper workout regimen. Trading refined carbohydrates, saturated fats and sugar-loaded edibles with healthier options can lead to a radical positive change.

Have a look at these amazing, yet simple recipes which strike a perfect balance between taste and health.

Tangy Salmon Salad

Protein is an inseparable aspect of recommended meal plans for diabetics. This yummy protein-rich salad is an excellent way of getting started on a low-calorie trip!

List of required ingredients:

•    Salmon fillets – 4 units

•    Hard-boiled eggs – 2 units, sliced into halves

•    Extra-virgin olive oil – 1 tablespoon

•    Kosher salt – 1/4th teaspoon, divided

•    Red wine vinegar – 1/4th cup

•    Black pepper – 1/4th teaspoon, divided

•    Sliced sweet onion – 1/4th cup

•    Minced shallots – 1 tablespoon

•    Dijon mustard – 2 tablespoons

•    Assorted salad greens – 4 cups

•    Pound beans (green)

How to prepare this dish:

At first, preheat your grill by selecting medium-high temperature. Cook the beans in a pan of boiling water for a couple of minutes and plunge those into icy-cold water after draining the hot water. Now drain once more and mix the olive oil, mustard, shallots and vinegar along with 1/8th teaspoon each of pepper and salt in a bowl for dressing. Thoroughly stir with a whisk.

Spray olive oil on both sides of the salmon fillets and sprinkle with the remaining quantities of salt and pepper. Arrange the fillets on your grill rack and allow both sides to be done perfectly, till the flesh gets fragmented easily with a fork. Place the mixed greens in a bowl, topping with egg slices, onions and beans. Put the salmon on top, followed by the dressing.

Zesty Lentil Broth

Set your taste-buds on fire with this super-healthy, steaming appetizer!

•    List of required ingredients:

•    Split red lentils – 150g

•    Canned chickpeas – 200g

•    Chopped tomatoes – 400g

•    Red onion – 1 unit, chopped

•    Cumin seeds – 2 teaspoons

•    Water/vegetable stock – 800 ml

•    Chopped coriander leaves

•    Olive oil – 1 tablespoon

•    Greek yogurt (0%) – 4 tablespoons

•    Chili flakes

How to prepare this dish:

Dry-fry the chili flakes and cumin seeds for a minute in a heated pan. Add olive oil plus the chopped onions and stir for 5 minutes. Now pour in the water/stock, chopped tomatoes, lentils, and bring to a boil. Allow 15 minutes simmering time so that the lentils soften. Use a food processor or a blender for whizzing the broth into a thick puree. Replace the soup in the pan and heat after adding chickpeas, coriander and seasoning. Garnish with coriander leaves and top with a dollop of yogurt.

Sugar-Free Granola

What better way of fueling your energy than waking up to a bowl of fruitylicious granola!

•    List of required ingredients:

•    Rolled oats – 2 cups

•    Hung yogurt – 2 tablespoons

•    Flax seeds – 14gms

•    Almonds – 10 units, sliced

•    Sesame seeds – 1 tablespoon

•    Olive oil – 2 tablespoons

•    Sunflower seeds – 1 tablespoon

•    Orange juice – 1/4th cup

•    Assorted berries – raspberries, strawberries and blueberries

How to prepare this dish:

Preheat your oven to a temperature of 325F. Pour the orange juice into the rolled oats, mix all the ingredients and spread evenly on the baking tray. Turn the mixture from time to time, baking for about 45 minutes. Bring out the tray and allow some cooling time before adding the berries, almonds and yogurt immediately prior to serving.

Pork Roast

Fortify your iron levels with this succulent, flavorful dish without giving your system a tough time at all!

List of required ingredients:

•    Fat-free pork fillet – 2 units of 1lb each

•    Couscous – 250g

•    Ground cumin – 3 teaspoons

•    Sultana raisins – 100g

•    Olive oil – 2 teaspoons

•    Lemon zest & lemon juice

•    Grated ginger – 4 teaspoons

•    Fat-free yogurt – 200g

•    Cinnamon – 1 teaspoon, finely ground

•    Chopped mint leaves

How to prepare this dish:

Heat your oven to a temperature of 190C. Place the pork fillets in a non-sticky pan. Keep the flame high and cook till brown, turning them a couple of times. Combine 2 teaspoons of ginger with olive oil, cinnamon, 2 teaspoons of cumin, seasoning, and brush the pork fillets with this mixture. Roast to perfection for about half an hour.

Mix the remaining cumin with sultanas, couscous and lemon extracts before poring over 350ml of boiling water. Stir well, keep it covered for a few minutes and add the chopped mint. Stir the yogurt with the leftover ginger and seasoning. Slice the pork and serve with the spicy yogurt.

Baked Apricot-Stuffed Peaches

With the availability of such fabulous options, you can always indulge in a guilt-free ‘sweet’ recess once in a while!

List of required ingredients:

•    Large, ripe peaches – 5 units

•    Egg white – 1 portion

•    Crumbled amaretti cookies – half a dozen

•    Brandy – 1 tablespoon

•    Apricot halves (dried) – 10 units, finely chopped

•    Almond extract – 2 teaspoons

•    Packaged brown sugar (light) – 1/4th cup

How to prepare this dish:

Preheat your oven to 350F. Remove the pits after cutting 4 peaches into halves. Place the halves in boiling water and cook for a couple of minutes till they start becoming tender. Drain and arrange the peaches on a shallow baking tray with the cut sides up. Chop the remaining peach after peeling and pitting. Put the amaretti crumbs, chopped apricots, brandy, almond extract, egg white in a bowl and mix thoroughly with continuous stirring.

Stuff the cavities of peach halves with this filling, gently press and sprinkle the brown sugar on top. Put a foil covering on the tray. Bake for about 25 minutes till soft. Finally, uncover and bake at a temperature of 400F till the topping turns golden-brown.

It has been observed that figuring out an appropriate diabetic dietary plan often involves a trial and error method under medical supervision, since the nature of metabolism tends to significantly vary from one individual to another.

Danielle Ward

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