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Delicious easy recipes for Diabetics


The recipes presented below are suitable for Diabetics.

Easy Breakfast Ideas


Oats with milk

Cooking time: 15 mins

Serves 1

5 tbsp rolled or steel-cut oats

½ cup soya/almond/rice milk or whichever milk suits you

½ tsp cinnamon

3 pieces broken walnuts

½ tsp honey or stevia if desired

Some berries, raisins and seeds (optional)

Place oats and milk in a small pot on a medium fire. Cook for about 10 to 15 minutes. Serve in a bowl, topped with cinnamon, walnuts, seeds, raisins and stevia or honey if desired. If you prefer a more watery consistency you may add more soy milk and sprinkle with the toppings.


Berrie smoothie

Preparation time: 5 mins

Serves 1

1 cup soya milk or any other alternative

Handful whatever types of fresh, frozen, dried berries you can find

1 tsp ground flaxseed

Blend all the ingredients in a blender until smooth and creamy. Best drunk immediately.

Note: After buying flaxseeds grind small batches in a coffee or spice grinder and keep in a glass jar with a tight-fitting lid in the fridge to use when needed.


Cinnamon Porridge

Cooking time: 15 mins

Serves 1

2 tbsp steel-cut oats (preferable) or porridge oats or rolled oats

50 ml water

¼ cup soy milk

1/4 handful of walnuts, broken into pieces

A pinch of ground cinnamon

Some blueberries, raisins or seeds (optional)

Combine the oats and water in a small saucepan, bring to the boil and simmer for 10 to15 minutes until the oats are soft. Let the mixture stand off the heat for another minute before serving. Top with the soy milk, nuts, raisins, seeds and cinnamon.

Simple Lunch or Dinner


Quinoa with Courgettes and Onions

Cooking time: 45 mins

Serves 2-3

800g courgettes (zucchinis)

A knob of butter

2 tbsp olive oil

3 onions, halved and finely sliced

a pinch of thyme

3 garlic cloves, finely chopped

200g quinoa

A good handful of parsley, roughly chopped

A squeeze of lemon juice

50g of pine nuts, lightly toasted

Sea salt and freshly ground black pepper

Cut the courgettes on the diagonal into 5mm thick slices. Melt the butter with the oil in a large frying pan over a medium heat. Add the onions, courgettes, thyme and some salt and pepper. Cook for 20-25 minutes, stirring from time to time, until the courgettes are tender and starting to turn golden. Add the garlic and fry for another couple of minutes.

Meanwhile, rinse the quinoa well in several changes of cold water. Put into a saucepan with a pinch of salt and cover with plenty of cold water. Bring to the boil, reduce the heat and simmer for about 12 minutes, or until the quinoa is tender but still slightly nutty and the long white kernels are coming way from the seeds. Tip into a sieve and leave to drain and steam a little to drive off excess moisture. Add the drained quinoa to the courgettes, along with the chopped parsley and lemon juice. Stir well, then taste and add more salt and pepper if needed. Serve topped with the toasted pine nuts (optional).


Leeks and Greens with Coconut Milk

Cooking time: 30 mins

Serves 2

4-5 medium leeks, trimmed of tough leafy ends, washed

About 250 greens of your choice, kale or cabbage, tough stalks removed

2 tbsp olive oil

3 garlic cloves, sliced

1 tsp curry powder or curry paste

400ml coconut milk

Sea salt and freshly ground black pepper

50g roasted peanuts or cashews, roughly chopped or crushed, to finish (optional)

Cut the leeks into 1cm slices on the diagonal. Shred the greens into 1cm ribbons and set aside.

Heat the oil in a large frying pan over a medium-low heat and sweat the garlic for a couple of minutes, being careful not to let it burn. Add the leeks and sauté for a few minutes, then add the curry powder or paste and cook, stirring occasionally, for another couple of minutes, until the leeks are becoming tender but still have a bit of a bite. Add the greens and sweat down for 3 minutes of so until wilted but still slightly crunchy. Pour in the coconut milk and heat through, letting it bubble for just a minute. Serve at once, sprinkled with peanuts or cashews if you like. Serve with brown rice of wholewheat chappati/roti.


Veggie Burgers

Cooking time: 35 mins

(Makes 15-20 burgers, which could be frozen and ready to use on a different day. You will need to soak the almonds in cold water for at least 12 hours and the sunflower seeds for 6 hours before starting this recipe)

1 red onion, chopped

1 garlic clove, crushed

1 cup parsley, finely chopped

¼ cup basil, finely chopped

freshly squeezed juice of 1 lemon

2 tbsp olive oil

155g (1 cup) almonds, soaked in water for 12 hrs, then drained

125g (1 cup) sunflower seeds, soaked in water for 6 hrs, then drained

1 beetroot, grated

1 red capsicum (pepper), seeded, membrane removed and finely chopped

1 zucchini (courgette), grated

1 carrot, grated

1 celery stalk, finely chopped

2 tbsp Japanese soy sauce

Burger buns, preferably whole wheat

Shredded lettuce, to serve

Sprouts of your choice, to serve

Sliced tomato, to serve

Pesto sauce, to serve

Put the onion, garlic, parsley, basil, lemon juice and oil in a food processor/blender and process until smooth and combined. Add the drained almonds and sunflower seeds, beetroot, capsicum, zucchini, carrot, celery and soy sauce, and process until well combined. Shape the mixture into small round patties using ¼ cup of wet mixture. Fry in a little olive oil on both sides. To serve, sandwich a patty between a burger bun and layer over some lettuce, sprout, tomato and pesto. Keep the rest on a tray in the freezer.


Chickpea curry

Cooking time: 40 mins

Serves 2-3

3 table spoons olive oil 1 tsp cumin seeds 3 tsp curry powder 2 tsp curcuma 1 medium onion 2 cloves garlic 150g rinse and drain the dry chickpeas that have been soaked overnight (canned also work but they tend to have less flavour) 1 (45g) small tin tomato paste 400ml coconut milk 500ml water 1 tsp sea salt 1 tsp arrowroot 1 tsp brown sugar 100g carrots chopped 100g string beans

Heat oil in on medium heat in pan, add all spices, in the same order as listed above and allow it to fry for minute.. Make sure it does not burn. Add garlic and onions, and fry till light brown. Add tomato paste and stir. Add the chickpeas and fry for a couple of minutes. Add coconut milk and the rest of the ingredients, except the vegetables. Bring to boil and then let it simmer on a low heat for 35 mins or until the chickpeas are soft. Add crunchy vegetables at the end to cook for about 5 to 7 minutes. Serve with (brown) rice and enjoy!


Lentils and Spinach Soup

Cooking time: 25 minutes

Serves 2-3

2 tbsp olive oil

1 onion, finely chopped

1 carrot, finely chopped

Thyme, a pinch or two

3 garlic cloves, finely chopped

3 tomatoes, cored, deseeded and diced

150g yellow or green lentils

1.3 litres vegetable stock

A small bunch fresh parsley

100g small spinach

Sea salt and freshly ground black pepper

Heat the oil over a medium-low heat in a large saucepan. Add the onion, carrot and thyme and sauté gently for 5 minutes. Add the garlic and tomatoes and sauté for a further minute. Tip in the lentils, stir, then add the stock and a little salt and pepper. Bring the soup to the boil, reduce the heat and simmer for about 25 minutes or until the lentils are tender. Add the parsley and spinach and simmer for a further 5 minutes. Check the seasoning, then serve.


Vegetable Soup

Cooking time: 30 mins

Use about 200gram of vegetables per person. Please include the following vegetables or any variety you prefer:

Onions

Garlic

Cabbage

Broccoli or cauliflower

Celery

Carrots

Ginger

Tomatoes

Spinach

Tomatoes

Spinach

Parsley or coriander (according to preference)

Any spices (according to preference)

Cayenne pepper

Cover the vegetable in water and boil on medium heat for about 7 to 10 minutes or till soft/crunchy. Either blend or keep the vegetables whole. Add the vegetables, such as spinach, parsley and coriander, at the very end so they remain as fresh as possible. Keep in the fridge for up to 2 days and consume as a substitute to a snack or whenever you feel like it.


Grilled Vegetable Lettuce Wrap

Cooking time: 20 minutes

Serves 1

1 or 2 large lettuce leaf

Strips of vegetables roasted in the oven (choices include tomatoes, zucchini, aubergines, peppers etc.)

1 tsp of pesto sauce (supermarket bought)

Place the grilled vegetables in the middle of the lettuce leaves. Spread the pesto sauce on top and wrap.


Coriander and lemon prawns

Cooking time: 15 minutes

Serves 1

10 large prawns

1 small bunch finely chopped fresh coriander

2 tbsp lemon juice

grated zest of 1 small lemon

a good pinch of salt

Put about 1 litre of water into a pan and bring it to a boil. Add salt. Once boiling, add prawn and boil until pink (about 3 mins). Remove, drain and blanch in ice cold water. Mix together lemon zest, chopped coriander and a squeeze of lemon juice. Toss in prawns and coat.


Garlic and herb yoghurt dip

Preparation time: 5 mins

Serves 1

¾ cup plain low-fat yogurt

1 garlic clove, minced

2 tablespoons chopped chives

¼ teaspoon salt

¼ teaspoon pepper

¼ teaspoon dried dill

1 tablespoon lemon juice

Combine ingredients in a bowl and dip with vegetable sticks (raw carrots, cucumbers, celery, peppers).


Hummus

Preparation time: 15 mins

Serves 3-4

400g for ease canned chickpeas, drained and rinsed. For better flavour and nutritional value soak dried chickpeas and cook them yourself adding a TBS of turmeric and tsp of salt

2 tbsp tahini

1 garlic clove, finely chopped

1 tsp cumin (optional)

2 tbsp lemon juice (or to taste)

2 tbsp water (or more if needed)

4 tbsp olive oil

Salt and pepper to taste

Parsley, Paprika or cayenne powder to top (optional)

Blend all ingredients in a food processor or using a handmixer


Steamed vegetables with garlic and feta cheese

Cooking time: 20 mins

Serves 2

400g green vegetables of your choice (peas, beets, beans, broccoli, cauliflower, cabbage)

75g feta cheese

2 tbsp olive oil

3 garlic cloves, crushed or finely chopped

Sea salt and freshly ground black pepper

Prepare the vegetables – trim beans and cut into half, cut broccoli and cauliflower into florets, shred cabbage. Steam vegetables over boiling water until just done – tender but with a bit of a crunch left. While the vegetables are cooking, heat the oil and butter in a saucepan over a low heat. Once melted, add the garlic. Cook very gently for a couple of minutes, taking care the garlic does not colour. Remove from heat. Toss the hot, steamed vegetables in the garlicky butter, along with some salt and pepper, add feta cheese and it’s ready to serve.


Grilled Salmon with Spinach

Cooking time: 30 mins

Serves 2

200g salmon fillet

2 tbsp chopped dill (coriander and parsley optional)

Juice of ¼ lemon

1 garlic clove, finely chopped

200g fresh spinach, washed

Olive oil

Sea salt

Freshly ground black pepper

Preheat the oven to 180˚C (Gas 4). Coat the fish in the herbs, place on an oiled sheet of foil and season with lemon juice and freshly ground black pepper. Fold the ends of the foil into a parcel. Cook for 20 minutes.

Heat some olive oil in a pan. Add the garlic and stir on medium heat for about 1 minute. Add the spinach and a pinch of sea salt and stir. Cover the pan for about 2 minutes until the spinach wilts. Remove and serve underneath or beside the salmon.

#lowcarbrecipes #easyrecipes #vegeterianrecipes #easybreakfastrecipes #fastrecipes

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