This festival of colors also gives us a reason to relish our favorite delicacies. You might want to gorge on everything sweet, but you have to curb your cravings for gujiya, being a diabetic. We’ve curated a list of mouth-watering, diabetes-friendly healthy recipes for Holi. Just for you!
Coconut Thandai Panna Cotta
Coconut Thandai can be best enjoyed during this festive season. This Panna Cotta is low in carbohydrates which makes it diabetic friendly. It is also suitable for weight- loss.
Recommended Serving Size– 1 small Chinese cup (75 gm)
Ingredients
- 30 gm Dates ( Dry Dates can also be used )
- 5 gm Fennel seeds/ saunf
- 300 gm Coconut milk
- 4 Cardamom pods
- 15 gm Gelatin
- 20 gm Almonds
- 20 gm Cashew
- 10 gm Stevia
- 5 Dried Rose Petals
How to make it
- Blend coconut milk and all the other ingredients (except gelatin) with the hep of a blender.
- Add Stevia as per your taste and liking.
- Take a heavy bottom pan and bring this mixture to a boil.
- Add the Gelatin and stir till it is dissolved.
- Put this mixture in ramekins/ moulds and allow it to set in the refrigerator. Relish it with a chilled Citrus Strawberry Sauce.
Black Wheat Chaat Tartlets
These black wheat tartlets are gluten-free and rich in antioxidants. They are rich in fibre and have a moderate glycemic index. They are also loaded with minerals such as iron, calcium, magnesium and zinc and vitamins such as Vitamin B, folic acid, etc.
Recommended Serving Size – 4 small tartlets
Ingredients
- 180 gm Black Wheat Flour
- 50 ml Olive Oil/ Coconut Oil
- Salt – to taste
- 2 gm Ajwain
- 60 gm Onion
- 10 gm Green Chillies
- 100 gm Sweet Potato/Pumpkin/Squash
- 5 gm Cumin Seeds
- 80 gm Low Fat Yoghurt
- 10 gm Coriander
- 20 gm Ginger
- 3 Lemons
How to make it
- For the tartlest, take buckwheat flour and rub the oil, add salt, cumin seeds (ajwain) and a little bit of water for the dough to come together. Wrap the dough and keep it aside to rest.
- For the Chaat filling, roast or boil the potatoes. Add bhuna jeera powder, salt and lemon juice to it.
- Sautee the onions until they’re golden brown.
- For the green coriander chutney, add coriander leaves, salt, lemon juice and green chillies in a blender and make a smooth paste.
Read More : Tasty and Healthy Chaat Recipes for Diabetics
Smash & Mash
This dish is low in carbs and is a delicious way to satiate your cravings. It adds a twist to the traditional way of eating Litti Chokha.
Recommended Serving Size– 1 small bowl ( 150 gm )
Ingredients
- 80 gm Sattu
- 100 gm Yam / Arbi (Pumpkin,Sweet potato & Squashes)
- 180 gm Almond Flour
- Salt – to taste
- 15 ml Lemon Juice
- 50 ml Mustard Oil
- 2 gm Ajwain
- 10 gm Coriander Leaves
- 10 gm Tomatoes
- 5 gm Bhuna jeera powder
- 10 gm Ginger
- 10 gm Garlic
- 10 gm Green chillies
How to make it
- For the filling, combine sattu, salt, half of ajwain, lemon juice, chopped green chillies, crushed garlic, chopped ginger and mustard oil.
- For the dough, add almond flour, salt and ajwain and make a smooth dough.
- For the sauce, blend the tomatoes and cook it with salt, bhuna jeera, ginger and garlic in a heavy bottom pan. Stir till the rawness of the tomatoes goes away with the salt.
- For the mash, boil and mash the yam. Add salt, green chillies, ginger and a touch of mustard oil.
- Make small roundels of dough and fill it with the sattu mixture. Flatten it into 2-3 inch diameter circles and cook them on a flat pan/ tawa.
- Finally, assemble the cooked roundels on a plate. Scoop out nice quennels of the mash. Top them up with tomato sauce.
- Garnish and serve.
Crispy Besan and Spinach Chilla/ Hey Roller
These chillas are high in both protein and fibre, making them diabetes-friendly. They make an ideal breakfast dish and can be relished on Holi too.
Recommended Serving Size – 2 Rolls
Ingredients
- 250 gm Spinach Leaves
- 180 gm Besan
- Salt
- 5 gm Garlic
- 100 gm Onion
- 5 gm Ginger
- 100 gm Hung Low Fat Curd
- 100 gm Cucumber
- 5 gm Green Chilli
- 10 gm Coriander Leaves
- 10 gm Dessicated Coconut
- 100 gm Capsicum
- 5 gm Lemon Juice
- 10 gm Red Chilli Powder/ Degi Mirch
How to make it
- Finely chop the garlic, green chillies and some fresh coriander leaves.
- For the Chilla batter, add besan, salt, chopped vegetables and 140 ml of water. Combine it into a smooth paste and keep it aside.
- Lightly oil the spinach leaves and air fry them at 180 degree celsius for 7 minutes. Season them with salt and degi mirch while they’re hot.
- Caramelise the onions and capsicum and keep them aside.
- Season the hung curd with lemon juice, degi mirch and salt.
- Take a non-stick pan and lightly oil it. Heat it up and pour a ladle of the batter and spread it thinly.
- Cook on both sides and keep it aside.
- Finally, spread a very thin layer of our Strawberry Citrus sauce. Spread the hund curd mixture on the chilla.
- Add the caramelised onion and capsicum, desiccated coconut, thinly sliced cucumber and crispy spinach leaves. Roll it tightly in a spiral.
Strawberry Citrus Sauce
This Strawberry Citrus Sauce is a great alternative to sweet chutneys. It has the goodness of antioxidants and Vitamin C and is also suitable for diabetics.
Recommended Serving Size – 2 tbsp ( 30 gm)
Ingredients
- 150 gm Strawberry
- 100 gm Fresh Orange juice
- 5 gm Lemon Juice
- 5 gm Fresh Ginger
- 5 Cloves
- 5 gm Stevia ( if required )
How to make it
- Finely chop the strawberries.
- Put the strawberries in a heavy bottom pan. Add some water and cook them on a medium high heat.
- Add the finely chopped ginger, cloves, orange juice and let it cook.
- When the sauce is thickened to a jammy consistency, check for its sweetness and add stevia, if required.
- Let it cool and serve as a replacement for your Tamarind chutney.
Kacchi Haldi & Lemon Juice Shake Shots
This drink is highly nutritious and helps in reducing insulin resistance. It has the goodness of probiotics and also boosts metabolism.
Recommended Serving Size – 1 shot ( 75 ml )
Ingredients
- 40 gm Fresh Kacchi Haldi
- 1 Lemon
- 150 gm Low Fat Yoghurt
- 10 gm Fresh Ginger
- 20 ml Raw Wild Honey (can be replaced or used in small quantity 1 tsp=5-8ml)
- 5 gm Stevia (if required)
How to make it
- Peel and roughly chop the fresh haldi and ginger and put it in a blender.
- Put the yoghurt, honey, a few ice cubes and juice of two lemons. Blend till smooth.
- Chill and put it in short glasses and enjoy.
Strawberry and Chia Seeds Shake Shots
This drink is rich in antioxidants and loaded with protein and Vitamin C. It is diabetes-friendly and can be enjoyed this festive season.
Recommended Serving Size – 1 shot ( 75 ml )
Ingredients
- 100 gm Fresh Strawberries
- 1 Lemon
- 150 gm Low Fat Yoghurt
- 10 gm Chia Seeds
- 20 gm Raw Wild Honey (can be replaced or used in small quantity 1 tsp=5-8ml)
- 5 gm Stevia ( if required )
Here’s how to make it
- Chop the strawberries and put everything in the blender ( except chia seeds ). Blend until it’s smooth.
- Mix the soaked Chia Seeds.
- Chill and put it in short glasses and enjoy.
Dates and Nuts Thandai Shake Shots
Thandai is a traditional Indian drink without which the festival of Holi is incomplete. Here is a diabetes-friendly version of it which is low in carbs and loaded with vitamins and minerals. It also helps in improving your digestion.
Recommended Portion Size – 1 shot ( 75 ml )
Ingredients
- 5 Soaked dry Dates
- 10 gm Soaked Almonds
- 10 gm Soaked Pistachios ( Pista )
- 150 gm Low Fat Yoghurt
- 5 gm Fennel Seeds Powder
- 3 gm Stevia ( if required )
How to make it
- De-seed the dates and roughly chop them. Put them in the blender with the rest of the ingredients.
- Blend until they’re smooth and homogenised.
- Chill and put it in short glasses and enjoy.
If you feel doubtful after having any of these above-listed delicacies, do not forget to do a quick sugar check. It will help you in understanding the effects of a particular food item on your sugar levels. If you further feel sceptical about having something, do not forget to ask your health coach regarding the same.
Courtesy: Healthshots.com
