Indian breakfast for diabetes type 2

 

Breakfast plays an important role to decide your health condition while you are dealing with global diabetes. Diabetic patients need to have better control over stress and cravings along with controlling blood sugar levels. There are various varieties of Indian breakfasts that look like the best option for diabetic patients. Here we will explore some of the healthy options for breakfast food so as to remain healthy while facing this challenge of diabetes.

Dietitian Trupthi Mohith Vyas suggested healthy breakfasts for diabetics, she covered 17 varieties. if you have any doubt kindly contact us on WhatsApp : 9398601060

Indian breakfast for diabetes type 2

These are some wholesome and nutritious vegetarian breakfasts, rich in fiber and protein. These are ideal breakfast options for diabetics which you can enjoy mindfully.

Please note – Below are Recipes for Diabetics Patients are advised to use pink Himalayan salt and cold pressed or filtered oils only in limited quantities. Avoid any kind of processed/ refined oil, salt, or flour to control sugar levels.

1)    Wholegrain Adai

Nutrition Info : Whole food carbohydrates (like brown rice, red rice, lentils, etc.) are considered complex carbohydrates because due to their molecular structure they take longer to digest which can be better for controlling blood sugar spikes and keep you satisfied longer.

Ingredients

• Brown/ RedRice - 1 cup
• Toor dal - 1/2 cup
• Channa dal - 1/2 cup
• Moong dal - 2 tsp
• Urad dal - 2 tsp
• Salt - to taste
• Dry red chilies - 4
• Ginger - 1 piece
• Cumin seeds - 1 tsp
• 3 tbsp Oil
• Onion - 1 (chopped)
• Grated coconut - 2 tsp
• Cilantro - handful (finely chopped)

Cooking Method

1. Soak the Brown rice and dals for 2-3 hours.
2. Grind them together along with dry red chilies, ginger, cumin seeds, salt, and required water to a coarse texture.
3. To the batter add Onion, Cilantro & coconut and mix together.
4. Take a ladle of the batter and pour on a Tawa.
5. Spread the batter using a circular motion and Pour some oil into the center of the adai.
6. Cook until both sides are done. Now Adai is Ready!

2. Moringa Paratha.

​Nutritional info - Moringa Leaves or Drumstick Leaves Paratha is a protein-rich, source of beta-carotene, Vitamin C, iron, and Potassium. It also helps in reducing high blood pressure & treating diabetes.

 Ingredients

• Moringa Leaves (chopped) – 1cup
• Whole wheat flour (Atta) – 2cups
• Gram Flour (Besan) – ¼ cup
• Green chili chopped – 1tsp
• Onion chopped – 3tbsp
• Ginger chopped – 1tsp
• Coriander seeds (pounded) – 2tbsp
• Cumin seeds – 2tsp
• Salt – to taste
• Turmeric – ½ tsp
• Water – as required
• Oil – a dash
• Ghee – as required
• For Garlic Chutney:
• Oil – 4tbsp
• Hing – ½ tsp
• Cumin – 2tsp
• Curry leaves – a sprig
• Garlic cloves – 15nos
• Dry Red Chili (soaked) – 5nos
• Water – ¾ cup
• Jaggery - optional
• Lemon – 1no
• Salt – to taste

Cooking method

1.  Combine all the ingredients in a bowl, mix well and knead into a soft dough, using enough water.
2.  Knead Soft Dough, Divide the dough into small equal portions.
3.  Keep a griddle or tava to heat while you roll the paratha.
4.  Take one portion of the dough and roll it between your palms.
5.  Press to flatten and then roll into a small circle about 4” in diameter.
6.  Roll this into a medium-sized paratha.
7.  Now cook the paratha using ghee till golden brown spots appear on both sides.
8.  Serve cooked Moringa Paratha

3. Brocolli Rasam

To be served with semi-polished white/ brown rice.

Broccoli is a true superfood. It is low in calories but contains a large number of nutrients and antioxidants, fiber to control sugar levels.

Ingredients

• 1 cup broccoli
• 1 tomato (chopped)
• 2 tsp tamarind paste (or as required)
• 3-4 curry leaves
• 2 red chili
• 1/4 tsp mustard seeds
• 1/4 tsp jeera
• 1/4 tsp turmeric
• a pinch asafoetida
• 1 1/2 tsp rasam powder
• 1 tsp coriander leaves
• to taste salt
• 2 tsp oil

• 1 tsp jeera
• 7-8 kernels of black pepper
• 3-4 garlic

Cooking method

1.  In a mixie jar add 1 tsp of peppercorns and cumin seeds.
2.  Add red chilly it's optional.
3.  Add 4-5 garlic cloves with skin and washed well.
4.  Add a few curry leaves. You can also add coriander leaves. Grind to a coarse powder.
5.  Add 2 chopped tomatoes and grind again.
6.  Rasam mixture is ready.
7.  Clean and cut broccoli Wash with turmeric powder and water.
8.  Add oil to a Kadai. Add cumin seeds and rasam mixture.
9.  Keep in low flame and saute. Add Hing and turmeric as required
10.  Soak small lemon-sized tamarind in water.
11. Add cut broccoli Add salt for veg to cook
12. Add tamarind and black pepper powder. Boil and serve.

4. Jowar Upma.

nutritional info-Jowar or Sorghum has in recent times become the ‘new quinoa’ due to its gluten-free property and the innumerable health benefits that it provides such as: Improving digestion, fighting against free radicals, boosting immunity, improving heart health, a rich source of protein, and controls blood sugar level.

 Ingredients

• Vegetables like peas, beans, and carrots.
• 1 cup of whole jowar kernels.
• Half a cup of onions.
• Two green chilies
• 3-4 curry leaves
• Half a tsp of mustard seeds
• Half a tsp of cumin seeds
• Hing powder
• Turmeric powder
• Salt to taste

Cooking Method

1.  Rinse the jowar kernels.
2.  Add 2 cups of water and soak the jowar for 8 hours.
3.  Transfer the jowar to a pressure cooker and strain out the soaked water. Add one cup of water, a spoonful of salt, and cook for seven whistles.
4.  In a pan, heat some oil. Add half teaspoon each mustard seeds and cumin seeds until they splutter.
5. Then add hing powder, chilies, curry leaves, chopped onions, and saute well.
6.  Add vegetables of your choice along with salt and turmeric powder.
7.  Cover with a lid and cook for a few minutes.
8. Finally, add the cooked jowar and mix well.

5. Bajra Dosa Recipe - Pearl Millet Dosa

nutritional info- Bajra has fiber content, which tends to digest slowly and release glucose which helps in maintaining healthy blood sugar levels.

 Ingredients-

•  1/2 cup brown rice
• 1/2 tsp Himalayan pink Salt
• 1/2 cups urad dal
• 1 Cup Pearl Millet (Bajra)
• 1/2 tbsp cooking oil
• 1/2 tsp fresh green chili paste
• 1/2 tsp ginger garlic paste
• Water as required

Cooking method

1. Soak urad dal in a container and brown rice and bajra together in a separate container.
2. Now let both the mixtures soak in water for at least 4 hours.
3. Grind urad dal to make a smooth paste. Then grind bajra and rice together.
4. Mix dal paste and bajra-brown rice mixture.
5. Then, add some salt, green chili paste, ginger garlic paste, and water to make a smooth batter.
6. Let the batter ferment for 4-5 hours or overnight.
7. Then, grease the hot pan with some oil, wipe it off, and then sprinkle some water to make dosa with the batter as usual.
8. Flip the dosa on each side till it turns golden brown and serves.

6. Broken wheat dhaliya with spicy chutney.

nutritional info-Low glycemic index foods are the best for controlling blood sugar which is why you must try Dalia .

  Ingredients-

• 300g  rava/ broken wheat
• sour curd 100ml
• water as required
• salt
• for tempering
• 2 tsp oil
• 1/2 tsp mustard seeds
• 1/2 tsp urad dal
• 1/2 tsp chana dal
• curry leaves, coriander leaves
• 2 green chilly
• a pinch hing
• 8 red chilly
• 10-12 garlic cloves
• rock salt as per taste
• a pinch tamarind
• 2 tbsp sesame oil
• little water

Cooking method

1. Dry roast the broken wheat in a pan till you get a nice aroma, it will take 3-4 minutes.
2. Let it cool down and grind it in a mixer grinder to a fine powder.
3. Wash and soak urad dal for a few hours.
4. Add water to the broken wheat powder and make a smooth paste.
5. Make a smooth paste of urad dal and add it to the broken wheat paste we made earlier.
6. Add salt and hing as per your taste.
7. Do mustard seeds and urad dal tempering if you like.
8. ServeDaliyawith chutney.

7. Ragi roti with fenugreek leaves

Nutritional info: Ragi is an excellent source of protein. An unusual amino acid has only been discovered in fenugreek and may have anti-diabetic effects by improving insulin secretion under hyperglycemic settings and raising insulin sensitivity.

Ingredients

• Ragi flour 200g
• Water 450 ml
• oil 1 tsp
• 1 cup fresh and chopped methi/ fenugreek leaves.
• Salt as required

Cooking Method

1. In a pan add 450 ml water and a tsp of oil and the required salt and add ragi flour (200g) then allow to boil well.
2. Once it comes to rolling boil add the ragi flour little by little then add 1 cup chopped fenugreek leaves and mix well. switch off the gas and cover lid on it and it keeps for some time.
3. After some time wet your hands and start kneading the dough. Make balls out of the dough.
4. Start rolling out rotis from it, dust ragi flour, and make medium-thin rotis.
5. Preheat tawa and cook the rotis. once it is cooked on both sides press with a kitchen cloth to get fluffy pulkas.
6. You can add oil /ghee/butter if required. Serve hot with any spicy gravy.

8. Mixed Sprouts Salad

Nutritional info: Sprouts are concentrated sources of many health-benefiting vitamins, minerals, antioxidants, and essential amino-acids

Ingredients

• 1 cup boiled mixed sprouts as per your choice.
• moong (whole green gram) (whole green gram)
• 1/4 cup chopped coriander (dhania)
• 1/4 cup grated radish (mooli)
• 1/4 cup finely chopped tomatoes
• 1/4 cup finely chopped fenugreek (methi)
•  salt to taste
• 1 tsp oil
• 1 green chilly
• a pinch of asafoetida (hing)

 Cooking Method

1.  In a bowl combine the mixed sprouts, coriander, radish, tomatoes, fenugreek leaves, and salt. Then mix it well. Keep aside.
2.  Heat the oil in a small non-stick pan, add the green chili and asafoetida and sauté on a medium flame for a few seconds.
3.  Add tempered takda to bowl ingredients and mix well.
4.  Serve immediately.

9. Missi roti Recipe

Nutritional Info-Missi roti is rich in protein due to chickpeas( besan) and also low in cholesterol, Gluten-free, It is also great for weight loss and diabetics.

Ingredients 

• Besan (Chickpeas flour) 1 cup
• Wheat flour 1 cup
• Onion chopped ½ cup
• Green chilli chopped
• 1 tbsp Coriander stems chopped
• 1 tbsp Ginger chopped
• ½ tbsp Spring onion greens chopped
• 1 tbsp Coriander Chopped
• 1 tbsp Anar dana dried
• ½ tbsp Kasoorimethi
• 1 tbsp Coriander seeds
• 1 tbsp Jeera
• ½ tbsp Turmeric powder
• 1 tsp Redchilli powder
• 1 tsp Roasted jeera powder
• 1 tsp Salt
• ½ tbsp Water as required
• Cowsghee 50 gms
• Oil 1 tbsp

Cooking Method

1. Take a bowl, add chopped onion, green chilies, coriander stems, ginger, spring onion greens, coriander, Anar dana, crushed coriander seeds & jeera, kasoori methi, and mix it.
2. Add turmeric powder, salt, red chili powder, and roasted jeera powder and mix it.
3. Now add besan, wheat flour, oil, and water and make a semi-soft dough.
4. Apply some oil to the dough and rest it.
5. Heat a flat pan, roll a roti out of dough, and cook it on the pan.

6. Apply some ghee and serve it.
    

10. Whole Oats and BesanChila( pancake).

Nutritional info-Whole oats are high in fiber (beta-glucan fiber) They are also known to help with blood sugar control and digestion.

Ingredient 

• 1 bowl rolled oats(bowl=200ml)
• 2 tbsp besan(gram flour)
• 2 tbsp chopped or grated carrot
• 2 tbsp chopped capsicum
• 2 tbsp chopped cabbage
• 2 tbsp chopped onion
• 2 tbsp chopped coriander leaves
• 1/2 tbsp chopped ginger and green chili
• 1/4 tsp black pepper powder
• 1/4 tsp turmeric powder
• 1/2 tsp chili flakes
• 1/2 tsp cumin and coriander powder
• salt as per taste.
• 2-3 tbsp Ghee or cold pressed coconut oil for making chila.

Cooking Method

1. Add the ground oats to the besan.
2. To this mix, add all the chopped veggies.
3. Add the salt and half the measure of water and mix well.
4. Now add the turmeric powder and add the remaining water, on a required basis and mix nicely.
5. Check for salt at this stage and adjust accordingly.
6. Now heat the tava or dosa griddle.
7. Once it is hot, pour about a ladleful of puda mix and spread slightly. Spread oil and let it cook.
8. The color will change as shown in the video. Then flip and let it cook for a few seconds. And that's it. Puda is ready. Serve hot with groundnut chutney.

11. Sattu paratha

Nutritional Info-Sattu is a natural blood pressure regulator. Sattu is a Natural plant-based Indian whey protein with fiber and calcium and easy-to-digest food without spiking blood glucose range.

Ingredients-

• Wheat flour – 1 cup
• Oil – 2 tbsp
• Chana Sattu – 1-1.5 cup
• Onion – 2 medium size
• Green chili – 3-4
• Roasted cumin powder – 1.5 tsp
• Lemon juice – 1 tsp
• Oil / ghee – 1 tbsp
• Salt – as needed
• Water – as needed

Cooking Method-

1. Take 1 cup of wheat flour, oil, and salt.  mix them well. Add water as required to make a soft dough and keep aside to set for 10 min.
2. Heat oil in a pan and add chopped onion and green chilies and saute those in oil for a few minutes. make onion soft. Do not fry it too much.
3. Take chana sattu in a bowl and add fried onion, green chilies, roasted cumin powder, salt, 2 tsp oil, lemon juice, and 1/2 cup water and mix well.
4. Take soft dough of wheat flour and make 6 small balls and also divide stuffing material into the same number of parts
5. Now roll a small ball of wheat flour and give a circular shape and put the sattu-stuffing middle of that
6. Now close each corner of that small circle and cover it properly inside a wheat flour ball
7. Again roll that with the stuffing mixture and again give a small circle
8. Now heat a flat pan and pour oil or ghee
9. Put the uncooked paratha on the hot pan and fry both sides of the paratha. Serve hot with salad,raita/ curd etc.

 

12. Instant Flaxseed Uthappam recipe:

Nutritional Info-Eating flaxseed controls cholesterol levels. Flaxseed is rich omega- 3 fatty acids, fiber which controls diabetes, and metabolic syndrome.

Ingredients

• Semolina 2 cups
• Curd 1/2 cup
• Coriander leaves 1/2 cup
• 1 cup Onion and tomato rings, bell pepper
• Few green chilies
• Salt
• 1 tsp Grounded and roasted flaxseed powder

Cooking Method

1. Take 1/2 cup suji and add ½ cup curd, and water to set aside for 10 mins.
2. Chop onions, green chilies, tomatoes, and bell peppers.
3. Add 2tbsp yogurt to the batter, salt, and chopped veggies with 1tsp grounded and roasted flaxseed powder.
4. Spread this batter in a pan and cook till it turns brown.
5. Flip it next side till it cooks well.
6. Then serve with coconut chutney.
    

13. Gujarati Handavo with Sesame seeds.

Nutritional info: Rava/ Semolina/ Sooji is light on your digestive system and contains a high amount of iron and potassium. Sesame seeds supply iron, copper, and vitamin B6, which are needed for blood cell formation and function and also regulate and prevent metabolic disorders like diabetes.

Ingredients 

• Fresh curd/ Dahi - 3/4 cup.
• Sooji( Rava)- 1 cup.
• Fruit salt (Eno) - 1 Teaspoon
• Sweet corn - 1 Tablespoon boiled
• Red and yellow capsicum - 2 Tablespoon
• Grated carrot/ - 2 Tablespoon
• Coriander leaves - a handful chopped
• Tomato - 1 chopped
• Cucumber - 1/2 grated
• Green chili- 1 finely chopped
• Ginger - 1/2-inch piece
• Red Chili powder - as per taste
• Salt - as per taste
• Mustard seeds - 1/2 Teaspoon
• Sesame seeds - 1 Teaspoon
• Garam Masala - 1/4 Teaspoon
• Roasted Cumin powder - 1 Teaspoon
• Water - as required
• Vegetable oil - 1 Teaspoon
• Sugar - a pinch
• Lemon juice - 1 Teaspoon

Cooking Method

In a bowl, add and mix well sooji/semolina and curd.

1. Add boiled corn, yellow and red capsicum, grated carrot, coriander leaves, , green chillies, ginger, tomato, cucumber, chopped green chili, and grated ginger. Mix well. Then add all spices powder red chilli, cumin, and garam masala powder.  Then add salt. 

2.  Check the batter consistency it should be thick if needed add water.

3. Heat 1 teaspoon oil in a pan. Add mustard seeds and sesame seeds to it.

4. Add fruit salt (Eno) to it. Immediately pour the mix batter in a pan. Sprinkle the sesame seeds on top as well.

5. Now, cover the pan and cook the handvo on a low flame for 10 minutes.

6. Flip the mixture and cook the other side of handvo for 2 to 3 minutes on a medium flame.Take it out on a plate.

7. Delicious 'Handvi | Handvo | Gujarati Handvo' is ready to be served with green chutney.

14. Methi Pyaaz Paratha

Nutritional Info-Red onions are rich in prebiotics and anthocyanins, which are powerful plant pigments that may protect against heart disease, certain cancers, and diabetes. fenugreek is enriched with fiber - which promotes gut health and iron - a nutrient that helps boost hemoglobin levels.

Ingredients

• ¼ cup chopped fresh methi

• ¼ cup chopped onions

• 1 tsp chopped green chilies

• 1 cup wheat flour(atta)

• ½ cup besan

• ½ tsp ajwain

• 1 tsp cumin seeds

• 2-3 tbsp oil.

• 1 tsp turmeric powder.

Cooking Method

1. Mix all the listed ingredients and knead a medium firm dough.
2. Keep covered for 20 minutes.
3. Roll out like chapatis and roast on the tawa/griddle on both sides applying little oil.
4. Serve hot with homemade curd.
    

15. Yogurt Brown/Multigrain sandwich

Nutritional info: Multigrain  bread or Atta is also rich in Iron and contains Vitamin B1 which are both important dietary nutrients and fiber

Ingredients

• oil to brush the pan
• 1 tsp mustard seeds/rai
• 10-15 curry leaves

For the spread

• A cup of thick yogurt/curd/dahi.
• A medium onion chopped fine
• A large green chilly chopped fine
• A handful chopped coriander leaves.
• Salt to taste
• ½ tsp red chilly powder
• ¼ tsp asafoetida
  half tsp of mustard seeds
• half tsp of oil.
• few curry leave and a pinch of asafoetida and add to the yogurt spread.

Cooking Method

1. Heat a non stick pan and brush it will oil. Spread the yogurt mix on a bread slice.

1. Once the pan heats up, splutter half a tsp of mustard seeds and throw in a few curly leaves.
2. Quickly place the sandwich on the mustard seeds. Brush the top lightly with oil. Cook the sandwich on both sides for a few seconds. Serve hot.
    

16. Masala corn

Nutritional Info-Corn and other veggies have antioxidants and high amounts of fiber found in it.

Ingredients

• 2 cup corn
• 1 teaspoon garam masala powder
• 1/2 cup lemon juice
• salt as required
• 1 handful of coriander leaves
• 4 teaspoon butter
• 2 teaspoon chili powder  1 1/2 teaspoon chaat masala
•  3 green chili

Cooking Method

1. Boil the corns.

2. To prepare this delicious dish, start boiling the corn in water over medium flame in a deep-bottomed pan.

3. Add some salt to it, let it simmer for 12 minutes.

4. Now drain the water and keep the corns aside. Mix the ingredients.

5. Take a large bowl and add the melted butter along with the boiled corn.

6. Next, add in garam masala powder, chaat masala, chili powder, chopped green chilies, and salt.

7. Mix the ingredients nicely.

8. Lastly, add in lime juice and coriander leaves and serve hot!

 

17. Channa Dal (split Bengal Gram) Dhokla.

Nutritional Info-Lentils have a low glycemic index, making them an excellent choice for diabetics.

It strengthens the immune system as well.

This dal is supple of dietary fiber, vitamin B1, folate, and minerals.

Ingredients

• 200 Gram split Bengal gram.
• 50 ml curd

For the tempering:

• ·20 ml Oil
• 5 gram Mustard seeds
• 3-gram Red chilies
• 2-gram Asafoetida
•  20 ml Water
• 5 ml Lemon juice
• Salt
• 10-gram Green chilies, chopped
• 20-gram Coriander leaves, chopped
• 10 gram Ginger, chopped
• 10-gram Turmeric
• to taste Sal
• 3 gram Soda bi-carb

To garnish:

• Coconut, grated
• Coriander leaves, chopped

 Cooking Method

1. Soak the lentils in water for 4hrs. and blend with the curd to form the consistency of pancake batter. Let it ferment overnight.
2. Mix in the remaining ingredients for the batter after it is fermented.
3. Grease a mold or other suitable vessel and place it in a steamer.
4. Add the soda bicarb to the batter and mix well till light and fluffy. Immediately pour into the prepared vessel.
5. Cover and steam for 20 minutes.
6. Remove, cool, and cut into cubes.
7. Heat oil in a pan and add the mustard seeds, when crackling add the rest of the tempering ingredients.
8. Pour over the dhokla cubes.
9. Garnish with grated coconut and chopped coriander leaves.