Diabetes-friendly healthy recipes for a tasty Iftar menu

Published on: 23 April 2022, 09:45 am IST
If you’re a diabetic, you may need to hold yourself back during Iftar time. However, these diabetes-friendly recipes are perfect for you!
Shifa Khan
These diabetes-friendly recipes are worth binging on during Ramadan. Image Courtesy: Shutterstock
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Fasting in Ramadan is one of Islam’s five pillars. People with diabetes can still fast throughout the holy month of Ramadan if their diabetologists or endocrinologists provide sufficient consultation and supervision. However, binging on their favourite recipes during the Iftar time is a matter of concern. We have an entire Iftar menu with diabetes-friendly recipes that you can enjoy minus the guilt.

Chef Mirvaan Vinayak, BeatO Food Lab and Pooja Sharma, BeatO Nutrition spoke to HealthShots to share diabetes-friendly and healthy Iftar recipes curated by them.

“People with diabetes should focus on a diet that is balanced and contains unprocessed carbohydrates, proteins, and fats,” says Sharma.

Here are some easy and diabetes-friendly recipes that you can try this Ramadan:

1. Spiced Fresh Coconut Sharbat

Ingredients

300 ml Fresh coconut water
60 gms Fresh Coconut Malai
1 tsp Cinnamon Powder
3 nos Nutmeg Powder
1 nos Cardamom Powder
4 tsp Stevia (If Required)

Try this spiced coconut drink as a hydrating Iftar drink. Image Courtesy: BeatO Food Lab

Method

  1. Blend the coconut water and fresh coconut malai together into a smooth mixture
    Make mix masala of the spices.
  2. Chill the coconut mixture
  3. Pour into a glass and sprinkle the masala on top.

Break your fast during Ramadan with this healthy and diabetes-friendly recipe of a summer cooler. For Variation, you can also add rose water and watermelon to this sharbat to create a different version.

Benefits of this diabetes-friendly recipe: Coconut is not only delicious, but it is also high in nutrients and minerals that the body requires to keep blood sugar levels in check. It is rich in fiber, potassium, calcium, magnesium, sodium, and iron.

Recommended Serving Size: 1 Medium Glass

2. Chicken kebab salad

Ingredients

For Chicken Kebab
250 gms chicken breast keema
1 tbsp ginger garlic paste
1 tsp garam masala
½ tsp red chilly powder
½ tsp cumin powder
Mint leaves
Salt
Oil

This chicken kabab salad is the most scrumptious one among diabetes-friendly recipes. Image Courtesy: BeatO Food Lab

Dressing

½ avocado or vegetables like roasted bell peppers, broccoli, cauliflower or Mushroom
½ cup yoghurt (greek yoghurt)
2 cloves garlic
Lemon juice
Mint leaves
Salt
Extra virgin olive oil

Salad

Lettuce/Celery/Spinach (locally available options)
Cucumber
Yellow bell pepper
½ onion
Cherry tomatoes
Purple cabbage
Pomegranate seeds

Method:

  1. Mix all chicken kebab ingredients and make kebabs.
  2. Shallow or air fry them and keep them aside.
  3. Add avocado, yoghurt, garlic and mint to a mixer grinder. Blitz until smooth.
  4. Add water to thin it a bit; add salt and lemon juice, and extra virgin olive.
  5. Add kebabs over salad and serve.

Benefits of this diabetes-friendly recipe: This high protein and high fibre salad makes a whole meal for the day providing 1/3rd of the nutritional requirement on a daily basis that’s loaded with minerals, vitamins and good fats.

Recommended serving size: 1 Salad Bowl (250-300g)

3. Date and Oatmeal Kheer with Coconut

Ingredients:

2 tbsp Dates
1 cup Oats (rolled oats)
2 cups Low Fat Coconut milk/Thick coconut milk/Almond milk
1 tsp Cardamom Pods powder
½ cup Water
20 gms Almonds for garnish
Saffron

Calm your sweet tooth with this diabetes-friendly recipe of oats pudding. Image Courtesy: BeatO Food Lab

Method

  1. Dry roast the oatmeal in a thick bottom pan.
  2. Add water and coconut milk, cardamom, saffron, almonds, cut and dates.
  3. Cook for 20-25 minutes, or until thickened.
  4. Allow to cool and serve cold, garnish with sliced almonds and fruits of your choice.

Benefits of this diabetes-friendly recipe: This is a vegan sugarless oats pudding. It is a highly nutritious dessert that people with diabetes can enjoy eating without any worries.

Recommended serving size: 1 small cup (75-80g).

How to maintain sugar levels during Ramadan

Fasting for diabetes patients is a personal decision. However, it’s crucial to ask your doctor before starting fasting. It is also important to monitor your blood glucose levels at regular intervals to track any unwanted sugar level fluctuations. Talk to your doctor to adjust your medicines for a smooth fasting experience.

Shifa Khan

An aesthete and a skincare junkie, Shifa spends most of her time cooking delish food while wearing a sheet mask. At HealthShots, she creates high-octane content that can leave you all a little intrigued!

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