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Diabetes-Friendly and Healthy Recipes for Holi

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Diabetes-Friendly and Healthy Recipes for Holi
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Holi, also known as the festival of colours, is around the corner. It will be celebrated on March 25, 2024. This festival signifies the end of winter and rejoices with the arrival of spring. Moreover, this festival of colours also gives us a reason to relish our favourite delicacies. You might want to gorge on everything sweet, but you have to curb your cravings for gujiya as a diabetic. We’ve curated a list of mouth-watering, diabetes-friendly, healthy recipes for Holi just for you!

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Few Healthy Recipes for Holi You Must Try

Coconut Thandai Panna Cotta

Coconut Thandai Panna Cotta

Coconut Thandai is 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 help 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.

Also read: Diabetes-friendly and Healthy Eid Recipes

Black Wheat Chaat Tartlets

These black wheat tartlets are gluten-free and rich in antioxidants. They are also 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 and folic acid.

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 tartlets, take buckwheat flour and rub it with oil; add salt, cumin seeds (ajwain), and a little bit of water to bring the dough together. Wrap the dough and set 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 to a blender and make a smooth paste.

Smash & Mash

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 to make a smooth dough.
  • For the sauce, blend the tomatoes and cook them with salt, bhuna jeera, ginger, and garlic in a heavy-bottom pan. Stir until the salt melts the tomatoes, removing their rawness.
  • 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 them with the sattu mixture. Flatten the dough into 2-3 inch diameter circles and cook them on a flat pan/ tawa.
  • Finally, assemble the cooked roundels on a plate. Scoop out a nice quenelle of the mash and top them with tomato sauce.
  • Garnish and serve.

Also read: Eid Savories For Diabetics

Crispy Besan and Spinach Chilla/ Hey Roller

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 Desiccated 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 degrees 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, pour a ladle of the batter into it, 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 hung 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.

Also read: Diabetes-Friendly Mint Masoor Tikki Recipe

Strawberry Citrus Sauce

This Strawberry Citrus Sauce is a great alternative to sweet chutneys. It is full 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 reduce insulin resistance. It also contains probiotics and 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 quantities 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 two lemon juice bottles. Blend till smooth.
  • Chill, put it in short glasses, and enjoy.

Strawberry and Chia Seeds Shake Shots

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 (except the chia seeds) in the blender. Blend until smooth.
  • Mix the soaked Chia Seeds.
  • Chill, put it in short glasses, and enjoy.

Also read: Quick and Healthy Poha Recipe | Diabetes-friendly Breakfast

Dates and Nuts Thandai Shake Shots

Dates and Nuts Thandai Shake Shots

Thandai is a traditional Indian drink, but without it, the festival of Holi is incomplete. Here is a diabetes-friendly version of it that is low in carbs and loaded with vitamins and minerals. It also helps improve 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, put it in short glasses, and enjoy.

If you feel doubtful after having any of the above-listed delicacies, do not forget to do a quick sugar check. It will help you understand the effects of a particular food item on your sugar levels. If you still feel sceptical about having something, do not forget to ask your health coach about it.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your doctor for more information. BeatoApp does not claim responsibility for this information.

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Anuja Koul

Anuja Koul

A passionate, creative writer and researcher. I found that writing allowed me to express myself in ways that I couldn't have otherwise. I have tried my hands on different writing genres, but I ultimately discovered that healthcare and wellness are my areas of expertise.

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