7 Days 7 Diabetic Friendly Breakfast RecipesI Gluten Free I Low Glycemic Index I Indian Vegetarian

Namaste welcome to gita's Kitchen in today's video we are giving you seven different recipes which are diabetic friendly so Seven Days Seven diabetic friendly breakfast recipes of course you can use them for dinner too if you like and we have tried to include those with low glycemic index and foods which are gluten free mainly like millets and try to make the recipes as interesting and tasty as possible so that the diabetic does not feel that he is eating something different from others and he's not able to enjoy the regular food so definitely try out these recipes and introduce a lot of variety in your diet day one we will have oats Dosa which is full of fiber here I have taken one cup of oats regular cook quick cooking oats and 1 4 cup of urad Dal I have soaked here so we'll allow the DAL to soak for about two hours and then we'll grind it into a batter the Dal has soaked well now just drain out the water foreign to a soft and fluffy batter you can use the same water for grinding as required now the urad Dal has been ground into a nice and soft batter add in this oats I have taken one cup of regular quick cooking oats and we'll again grind this together see now our batter has been ground well the oats and the urad that add some salt and mix the salt well into the batter Now cover it with the plate and allow allow it to ferment for eight to nine hours or you can leave it overnight too see our batter has fermented overnight it has fermented well you can see now again give it a good mix you can add a little bit of water to bring it to the required Dosa better consistency see now it's the right consistency [Music] just smear a little bit oil on it now pour a little of this oats Dosa batter and spread it around as you would do for a regular dresser pour a little bit of oil all around and allow it to cook on a low to medium Flame when the underside becomes reddish gently flip it over [Music] if you drop the foil again all around it when both sides are well done you can remove the others likewise make with the remaining batter also keep the batter slightly thick don't make it too watery only then you will be able to shape the Dosa properly oats as we all know has got many health benefits it's high fiber helps to reduce your sugar levels helps for weight loss and for heart disease too so you can definitely try out this healthy oats dosa today I am just serving it along with some Podi you can serve it with any Chutney also if you like or sambar our next recipe is ragi utapam for that I have taken half cup of ragi flour a little bit of salt if you have sprouted ragi flour it is even better now to this I am adding some grated carrot a few green chillies just one or two is enough some chopped coriander leaves and finely chopped onion to this add about three tablespoons of dahi or curd and mix it well top it up with some water to just get a dose of batter consistency I have used just about 1 1 4 cup of water that's it don't make it too runny now take a little of this batter pour it in the center and lightly spread it out like not be thin it can be slightly thick just pour a little bit of oil all around it when done on one side carefully flip it over and cook on the other side too and just add a few drops of oil all around always cook it over a low Flame so that it doesn't get burnt also now when both the sides are well done see gently flip it over take it out so a very healthy nutritious breakfast with the goodness of ragi and carrots you can add other vegetables too you can add some grated cabbage also likewise make with the remaining batter also say we took half cup of flour we can get about four water pumps of this size these ragi uttapams need no fermentation you can just mix the batter and immediately make it as a side dish I'm just making some regular coconut chutney about four tablespoons of grated coconut two tablespoons of this roasted gram or Buna Chana a small piece of Ginger and one or two green chillies also add some salt while grinding will make it into a chutney so our next item ragi and vegetable is ready I can serve it with some chutney if you want to avoid the fresh coconut you can grind only with the roasted Granddad increase the granthal quantity and remove the coconut from the recipe next recipe is This Bitter gourd and Mutia is a nice steamed snack which we can use for breakfast or as a tea time snack too for that wash one bitter gold and Grate it along with the peat like this so just use only the outer portion don't scrape the white portion or the seeds this material will be enough this is about 1 4 cup of grated bitter gourd I have taken here to this I am adding 1 4 cup of wheat flour 1 4 cup of beef and 1 4 cup of ragi ragi flour add a pinch of turmeric powder to it also add some salt here I have finely chopped one onion and also finely chopped some coriander leaves 1 green Chilli and a small piece of Ginger now we'll add all these ingredients to mix everything well together here I have some homemade curd or the heat you can just add about 2 tablespoons of this and bring it all together to make a soft dough if required you can sprinkle some water but here I don't think I'll need any extra water this is sufficient we'll just keep this aside till we get our steamer ready just brush your steamer plate with a little bit of oil next we'll make this into cylindrical shapes like this and keep them for steaming if you don't have karela that is bitter gourd with you you can even add methi leaves that's also a good option and very diabetic friendly vegetable too see the water is boiling well you just place this inside cover it and over a medium flame steam it for about 15 minutes it takes 15 minutes now let's check our material you can just stick a knife into it see it is not sticking it's coming out clean now we can switch this off remove it and allow it to cool for 5 minutes when it does cool slightly just cut them into slices like this now heat about a tablespoon of oil in a kadai add some mustard seeds some white Sesame or till seeds reduce the flame because it will splutter all over Hing and then add this cut uchias and toss them around without breaking them just lightly saute it for two to three minutes finally sprinkle some fresh coriander leaves on top and your healthy and tasty a is ready karelas immensely beneficial for diabetics and you will not feel the bitterness too much but if you like you can just sprinkle a little bit of fresh grated coconut on top also we'll just wait a few minutes till it gets a slightly reddish crust then the taste will be very good meanwhile we'll make a Chutney here I have equal quantity of coriander leaves and mint leaves I am using 2 green chillies juice of half a lemon foreign to taste add one or two tablespoons of groundnut to this today I'm having roasted ground nuts so I'm using it directly grind all these into a paste Chutney is ground and ready and yes also have been stir-fried nice and crispy outer edges they have got now we can take it out onto your now enjoy this steaming hot mutias they can be enjoyed even when they cool down and along with this tasty mint and coriander chutney and trust me next time you will definitely buy it bitter gourd and make use of it like this next recipe we'll make a simple yet nutritious khichdi using this kodo Millet kodo Millet also known as so I have taken half cup of Koda Millet see many of the millets look very similar but only make sure that you buy unpolished millets now wash it thoroughly and then we'll soak it for about 4 hours heat some oil in the pressure cooker base add some mustard seeds jeera 1 green chili slit a little bit of ginger Curry leaves I'm adding just four or five whole black pepper and a handful of ground nuts personally I like groundnuts in the khichdi it adds an interesting bite to it and also enhances the taste lightly stir fry the groundnuts then I have one chopped onion a small piece of capsicum half a carrot and one tomato also try all these vegetables together add salt also add some turmeric powder lightly fry everything till the tomatoes become soft foreign cup of water I am adding also we can add the water in which we soaked the Millet because we have washed and then added it so it's fine allow this to come to a boil when it starts boiling add in this washed moong Dal so for half cup of millet I have taken 1 4 cup of moong Dal washed it and kept it ready now add the soaked Millet to it gave everything a good mix allow it to come to a boil once again now it has started boiling again cook it for three whistles and switch it off now the pressure has released let's open our kitchen and have a look it's perfectly done now you can just remove this steaming hot khichdi onto a plate and khichdi is never complete without ghee so add some ghee on top you don't need anything else just a bowl of curd I have just kept a bowl of curd here low fat curd adding some roasted jeera powder and some chili powder for taste less salt of course you can add any pickle if you like or have a roasted pepper that is enough for this the consistency is your choice this is okay for us but if you want something for more dilute and poor liquidy consistency add more hot water to the cooked kitchen don't add cold water add half a cup of hot water mix it well just before serving so our next recipe Coda Millet vegetable khichdi is ready to be served millets are specially good for diabetics because of their low glycemic index so you can definitely include it as part of your daily diet in any one of the meals next we'll make a tasty karapongai for that I have taken fox tail Millet half a cup and soaked it for about 3 hours now drain out the water add it to your pressure cooker base I have also soaked 1 4 cup of moong Dal add this also now I am adding 2 cups of water that is including the water in Vegeta soaked totally two cups of water I'm adding add a few Curry leaves and a small piece of Ginger grated now cook it for three whistles our Pongal is done Pongal has cooked well I'll add some salt to taste and for the tempering here I have taken about one teaspoon of whole black pepper and I will take about half a teaspoon of jeera and coarsely crush them together now Heat 2 teaspoons of ghee first time frying about a tablespoon of cashew nuts fry the cashew nuts to a nice golden color Pour It On The Pongal next in another teaspoon of ghee add this coarsely crushed pepper and jeera and also some Hing powder pour this also on top of the ponga strong mix everything well together say about The Pongal like this along with some Chutney at the side are healthy and tasty Millet Pongal for breakfast is ready our next recipe is I have soaked 1 cup of foxtail Millet it has been soaking for about four hours now also I have soaked 1 4 cup of moong Dal and 2 dry red chillies first we have to blend the Dal and the chillies into a paste so just drain out the water and crush it into a thick paste don't add too much of water while grinding good morning [Music] next Heat some oil in a kadai add some mustard seeds jeera one green chili and a few Curry leaves add some King Powder next add in two cups of water add in this ground Dal paste to it Dal and red chillies which we ground add salt when the water is boiling you can add one or two tablespoons of fresh grated coconut this is optional if you have you add if you don't have don't worry about it when the water starts boiling well add in this soaked Millet drain the water and add the Millet to this mix it well and cook it till all the water is absorbed and it becomes thick see initially you can keep it on a medium to high flame but when has absorbed the water and it is coming together reduce the flame because you have to use a fairly thick kadai and rice it'll get burnt at the bottom now over Sim you cook it very well till all the water is absorbed and it leaves the sides like this see now it has cooked and absorbed all the water will remove it from the stove and allow it to cool when cool will shake them shape them into curriculates and then steam it allow it to cool to room temperature then make small balls like this and make it into slightly cylindrical shapes you can dip your hand in a little water if you feel it sticky [Music] see we have got about 15 coricities now ready to be steamed I've just greased my steamer threads made it with some oil and we'll arrange this to steam them foreign this for about 10 minutes on a medium Flame is it off just leave it for one or two minutes then we can open and see see it has steam cooked very well now they are ready to be served see this very tasty Savory middle can be had for a breakfast or dinner anytime very healthy snack filling too and healthy because it has been double boiled you don't need any specific side dish but if you want you can serve it with some Chutney or sambar or whatever you have whatever you like you can have it along with it but even if you serve it as it is without any side dish that is also good it's quite hot but let me show you perfectly done and simple and easy to make next recipe is a healthy idli I have taken half a cup of split yellow moong Dal and half a cup of urad Dal wash them well and they have been soaking for about three hours now after three hours we'll drain out the water and grind it into a fairly thick batter don't add too much water while grinding for grinding you can use the same water in which it was soaked see background the batter this should be the right consistency add some salt and mix it very well and keep the batter aside for fermenting see we have left the batter to ferment overnight it has fermented very well can you see that or just give it a light mix and pour it out onto your gray steddling plates here I have kept some water for boiling place the egg leaves for steaming steam it for about 10 minutes while we are waiting for the idlis to steam let's make a simple sambar in the pressure cooker heat a tablespoon of oil add some mustard seeds methi seeds here I have one green Chilli one onion which I have chopped one tomato one capsicum and a small piece of yellow pumpkin pure Curry leaves lightly stir fry all this in the oil foreign salt stir till the tomatoes become a little soft I'm adding 1 teaspoon of homemade sambar powder I'll give you the recipe Link in the description box if you don't have sambar powder add a teaspoon of dhania powder and half a teaspoon of chili powder now I am adding 1 3 cup of moong Dal which I have washed add 2 cups of water [Applause] I am adding one piece of Hing e cover it and we'll cook it for three whistles and switch it off see it is 10 minutes now you can check our at least just wet your fingers the idlis are done perfectly it is not sticky you can switch this off now let's open the cooker and look have a look at our sambar the Dal has cooked very well the vegetables are also well done give it a good mix here I've soaked a small piece of Tamarind so we'll squeeze it out and extract the juice and add to it now okay now just give it a boil for another 5 minutes our sambar is boiling well the raw smell of The Tamarind has also gone so now it has come to the perfect consistency we can switch it off and finally just a few fresh coriander leaves on top different sambar is now ready now we are ready to remove our idlis also lovely spongy idlis see I will just open one Italy and show you how beautifully soft and spongy it is very good high fiber and high protein idli now we can serve it along with this delicious Tiffin sambar thank you for watching the video hope you enjoy making these recipes and eating them too we'll meet again with another interesting video from gita's Kitchen thank you

Channel: Gita's Kitchen

Views: 1,235,487

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Id: P6uaLx9VVNw

Length: 31min 37sec (1897 seconds)

Published: Tue Sep 26 2023