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10 Tasty Breakfast Recipe for Type 2 Diabetes | NutriPal

An ideal breakfast for a diabetic has to be protein-rich and you will see wonders in your sugar levels. Here are 10 tasty breakfast for type 2 diabetes

Vaishali Ratnam
February 11, 2021

An ideal breakfast for a diabetic has to be protein-rich and you will see wonders in your sugar levels since protein-rich meals prevent the further increase in sugar levels due to the breakdown of muscle to sugar caused by the hormones which keep you alert in the morning and stress hormone cortisol. These hormones are highest in the morning hence consuming foods that are carbohydrate-rich like our common Indian breakfast recipes like poha, upma, parathas, sandwiches, dosas and idlis which are ideally prepared with wheat/rice will future cause a spike in the sugar levels. Hence, protein food with generous amounts of fiber from raw or cooked vegetables together binds and allows the slow release of sugar and prevents sugar spikes. Now, it's time to reveal some tasty, nutritious and fiber and protein-rich Indian breakfast recipes which are going to be an easy replacement to our traditional ones, here we go--


1. Vegetable Omelet

Protein-rich omelet with egg whites and a tablespoon of skim milk. Toss in some of your fiber-rich favourite veggies like onions, tomatoes, mushrooms and peppers. Give yourself a healthy protein-rich treat that also offers an antioxidant boost.

 

Ingredients:

Egg whites: 2 No.

Salt & pepper as per taste

Vegetables (mushrooms/carrots, tomatoes, onions, capsicum, bell peppers): 1 cup

Olive oil: 1 tsp

Milk: 1 Tbsp

 

Method:

1. In a bowl, mix the egg whites with a spoonful of milk, salt, pepper and veggies.

2. Heat a non-stick pan and drop in a spoonful of olive oil.

3. Once the oil is heated add the egg mixture and spread evenly on the surface of the pan.

4. Let it cook for a while and then turn sides.

5. Serve hot.

 

 

2. Chana Dal Pancakes

 Chana Dal and green leafy vegetables are an amazing combination of antioxidants in a rich way to kick start your day!!

  

Ingredients:

Chana dal:½ cup (soaked and drained)

Fenugreek leaves: ½ cup (chopped)

Spinach: ½ cup (chopped)

Carrot: ½ cup (grated)

Coconut: 1 tsp (grated)

Carrot: ½ (grated)

Coriander leaves: ½ cup (chopped)

Mustard and cumin seeds: ½ tsp (each)

Ginger: ½ tsp (shredded)

Lemon juice: 1 Tbsp.

 

Method:

1. Pressure cook chana dal with very little water and salt for two whistles.

2. Heat a pan with oil. Add mustard, cumin, chili, fenugreek, turmeric, curry leaves and ginger. Let the seeds splutter and increase the flame to high. Add the cooked chana dal.

3. Take off from flame and add lemon juice, carrot, coconut and coriander leaves. Mix well.

4. Add in the mixer without adding water, grind fine

5. Take a deep bottom bowl, transfer the mixture and add water only to make it consistently spreadable in the pan

6. In a non-stick pan, spread one ladle of mixture and make it in the shape of a small circular dosa/pancake.

7. Evenly cook on both sides and serve with coriander chutney.

 

3. Green Smoothie

Imagine all your nutrients in one easy to-go meal that can be prepared in just under 10 minutes, all you need is to stack up on these ingredients.

 

Ingredients:

Spinach: 5-6 leaves

Apple/Pear: ½ cup/1 medium

Avocado: 1/4th medium

Low-fat curd: 2 Tbsps.

Cinnamon: a pinch

Turmeric(organic): 1 tsp

Ginger: ½ inch

Pepper: ½ tsp

Flaxseeds/Chia seeds: 1 tsp

Amla: 1 medium

Method:

Blenderize all together, with water as needed, avoid straining

 

4. Green Moong dal Appe with vegetables

Can we make a carbohydrate-rich and fat-laden recipe healthy, and we did just that, try this one out:


Ingredients:

Yellow Moong Dal: ½ cup

Green chili: 1-2 No. (Slit)

Ginger: ½ inch

Coriander: 2 Tbsps (chopped)

Onion: 2 Tbsps (chopped)

Eno: 3/4th tsp

Oil: ½ tsp

Mustard seeds: ½ tsp

Urad dal: ½ tsp

Green chilli: 1 (chopped)

Few curry leaves

Salt as per taste


Method:

  1. Wash and soak dal overnight.
  2. Rinse well and grind with ginger and green chili or add minced ginger and green chilies to ground dal
  3. For Seasoning, Heat Oil and add mustard seeds and urad dal,cook till Urad dal turns golden, add chopped Green chili and curry leaves(tear the curry leaves into small pieces)
  4. Add seasoning to ground dal
  5. Add chopped onion and cilantro/coriander leaves/dhania
  6. Add salt as needed
  7. Heat Appe pan and put few drops of oil in each cavity,let oil in the cavities heat
  8. Add Eno to the batter and immediately put a small amount into the Appe pan.
  9. Cover and cook on both sides till golden.
  10. Serve hot with green or tomato chutney

 

5. Green Moong Dal Handvo

You can enjoy your traditional recipes by making them without any cereal and at the same time make them tasty and nutritious.


Ingredients:

Split yellow gram (moong dal): ½ cup

Split green gram(green moong dal): ½ cup

Semolina: 2 Tbsp.

Gram flour/besan: 1 Tbsp

Curd: 1 Tbsp

Green chillies: 2 No. (split)

Ginger garlic paste: 1 tsp

Coriander chopped: ½ cup

Salt to taste

Red chilli powder: 1/4th tsp

Oil: 2 Tbsps.

Eno fruit salt: 1 pouch


For tempering:

Cumin seeds: ½ tsp

Mustard seeds: ½ tsp

Carom seeds: ½ tsp

Sesame seeds: 1 tsp

Hing: a pinch

Red dry chillies: 2 whole

Curry leaves: 1 string

Method:

  1. First, wash and soak both dal for at least 2 -3 hours.
  2. Drain water and add soaked dal into a blender and blend it along with green chillies. Add curd and blend again to a smooth or slightly coarse paste.
  3. Take it out in a bowl, add semolina, gram flour, ginger - garlic paste, fresh coriander, red chilli powder and salt. Give it a good mix.
  4. Add required water, batter should be slightly thick. add eno and mix gently.
  5. Making in a pan - heat oil in a nonstick pan, once it heats add mustard seeds, cumin seeds, sesame seeds, curry leaves, red dry chillies and hing. saute and let them splutter. spread the tempering over tawa/pan, pour about 1 cup of handvo batter on tawa and spread uniformly.
  6. Cover and simmer for 5 mins.or till the top layer are dried. Flip over gently, cover and simmer for another 5 mins or till the handvo is cooked completely or crisp.
  7. Hando is ready to serve. Serve with green chutney.
  8. Make in a microwave.-- prepare same hando batter and add tempering by heating oil, once oil heats add mustard seeds, cumin seeds, sesame seeds, hing and curry leaves. Allow to splutter and pour the tempering over hando batter.
  9. Fill greased muffin moulds or tin with batter.(fill 3/4).place in a preheated microwave and bake for 25 -30 mins. On 180℃. or bake till the top layer is formed crisp.
  10. Baked handvo muffins are ready to serve. Serve with green chutney.


6. Moong Dal Dahi Vada

Enjoy a street style snack turned into a fibrous proteinaceous breakfast which can fill your mornings with joy 


Ingredients:

For The Vadas

Green moong dal (split green gram): 1 cup

Green chillies (roughly chopped): 2 No.

Asafoetida (hing): a pinch

Salt to taste

Fruit salt: ½ tsp

Oil for greasing and cooking: 1 1/4th tsp

 

For The Curds

Low-fat curds: 2 cups

Salt to taste

Oil: 1 tsp

Mustard seeds: ½ tsp

 

Other Ingredients

Cumin seeds (jeera) powder: 1 tsp

Chilli powder: 2 tsps

 

Method:

For the vadas

1. Clean, wash and soak the moong dal in enough water in a deep bowl for 3 to 4 hours.

2. Drain, add the green chillies and blend in a mixer to a smooth paste, using approx. 1/2 cup of water.

3. Transfer the paste into a bowl, add the asafoetida and salt and mix well.

4. Sprinkle the fruit salt and 1 tbsp of water over it. When the bubbles form, mix gently.

5 .Grease a non-stick tawa (griddle) using ¼ tsp of oil.

6. Pour ladlefuls of the batter on it to make 3 to 4 vadas at a time.

7. Cover with a lid and cook on a slow flame for 2 to 3 minutes.

8. Turn upside down, cover again and cook on a slow flame using ⅛ tsp of oil for 2 to 3 minutes.

9. Repeat with the remaining mixture to make more vadas.

10. Soak them in enough water in a bowl for 2 minutes. Thereafter, squeeze out the water and keep aside.

 

For the curds

1. Combine the curds and salt in a bowl and mix well using a whisk.

2. Heat the oil in a small non-stick pan and add the mustard seeds.

3. When the seeds crackle, add this tempering to the whisked curds and mix well.

4. Divide the mixture into 4 equal portions and keep aside. 

 

How to proceed

1. Place two vadas on a serving plate and spread a portion of the curds mixture evenly over the vadas.

2. Sprinkle ¼ tsp of cumin seeds powder and ½ tsp of chilli powder over it. 

3. Repeat with the remaining ingredients to make 3 more servings.

4. Serve hot.

 

7. Methi Dal Koshimbir

Have you thought of consuming a protein-rich salad for breakfast, but I assure you this salad is worth a try and you will keep coming back to it again and again


Ingredients:

Freshly chopped Methi (Fenugreek): 1 cup (soaked for 4 hours) 

Moong Dal: 1 cup (soaked for 4 hours) 

Roasted Groundnut powder: 2 tsps. 

Onion: 1 small (chopped)

Fresh lime: ½ tps juice

Salt as per taste

 

Ingredients for Tempering:

Mustard seeds: 1/4 th tsp.

Asafoetida: a pinch

Turmeric: 1/4th tsp.

Red chilli: 1 tsp

Oil: 1 tsp


Method:

Pressure cook the methi seeds and moong dal. Allow it to cool and add the tempering and give it a quick mix. Serve hot or cold.

 

8. Soyabean-Rajma Cutlet

Highly protein dense recipe that can be made prior to preparation and frozen and cooked fresh for breakfast.


Ingredients:

Soya bean: 50g

Rajma: 50g

Ginger: ½ inch

Coriander leaves (finely chopped): 2 Tbsps

Mint leaves: 1 tsp

Mushrooms (finely chopped): 4 No.

Sweet corn: 3 Tbsps.

Green chilli (finely chopped): 1 No.

Salt to taste

Oil (for shallow frying): 1 Tbsp.

 

Method:

  1. Soak the soya pulse and rajma overnight in water, drain the water pressure cook the pulse until soft
  2. Now, add the contents into a blender jar and add mushrooms, corn, green chilli, ginger, mint leaves, coriander leaves, salt to taste and blend everything to a coarse paste.
  3. Take it out in a big bowl.
  4. In another cup take in 2 Tbsps Rava/Semolina
  5. Shape the dough in the form of round cutlets also known as tikki. 
  6. Slightly coat the cutlets with rava.
  7. In a pan heat oil and place these cutlets. Cook them over medium heat.
  8. Once golden brown from one side flip them over and cook till crispy from the other side as well.
  9. Serve these delicious protein rich snacks of soya cutlet with tomato chutney or green chutney.

 

9. Paneer Nutri Waffles

Have waffles always been your cheat meal? today we modify the recipe to make it a healthy breakfast alternative


Ingredients:

Green Moong dal : ½ cup

Paneer (low fat/homemade): 3/4th cup

Green chillies (chopped): ½ Tbsp

Methi leaves: 2 Tbsp. (finely chopped)

Spinach: 1/4th cup (finely chopped)

Besan: 2 tsps

Asafoetida (hing): a pinch

Baking soda: 1/4th  tsp

Oil: 2 tsps

Salt to taste

Oil (for greasing): ½ tsp


Method:

  1. Soak the dal overnight
  2. Add paneer and green chillies and blend it in a mixer until smooth batter is formed by adding water
  3. Transfer the contents to a bowl and add fenugreek leaves, spinach, besan, hing, soda bi carb, oil and salt and mix well
  4. Divide the batter into 4 equal parts, pour a portion of the batter into a preheated waffle iron and bake until crisp
  5. Repeat with the remaining batter to make three more waffles.Serve hot with green chutney.

 

10. Almond Coconut Chia Pudding

Ingredients:

Almonds: 15 No. (soaked overnight, deskinned)

Coconut Milk: 100ml

Chia seed: 2 Tbsps

Berries/Pomegranate/Kiwi: 5-6 No/2 Tbsps/1 medium (chopped)

Low fat curd: 2 Tbsps

Cinnamon: ½ pinch

Walnuts: 3 No. (chopped)

Method:

  1. Grind the almonds in a food processor until smooth and add water, use muslin cloth and extract the liquid, there is your almond milk
  2. Mix almond milk, coconut milk, chia seeds, curd, nuts, cinnamon and anyone fruit together.
  3. Screw the jar and place it in the fridge overnight.
  4. In the morning consume cold or at room temperature, and if you use any protein powder you can add them in as well.

  

Being detected with Diabetes doesn't mean you need to remove the fun out of eating tasty food, try these recipes and add that extra zing to the start of the day.

About the author
Vaishali Ratnam

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