Vandana Nutrition and Diabetic Education Clinic

Vandana Nutrition and Diabetic Education Clinic
Health Blog
VANDANA NUTRITION & DIABETES EDUCATION CLINIC ,You can visit my facebook page @dtvandanasingh Follow me on Twitter-Vandana Nutrition and Diabetic Education Clinic

Saturday, July 4, 2020

Are You Diabetic 🤷‍♂️ : Healthy Drinks & Shake for you

You can visit my facebook page @dtvandanasingh Follow me on Twitter-Vandana Nutrition and Diabetic Education Clinic


    The Skinny on Shakes for People With Diabetes | Everyday Health



                             MANGO CHIA SHAKE 



                           



      Ingredients:

  •   ¾   cup Milk  double toned (150 ml)      (can use Almond Milk)               
  •     ¼ cup Mango peeled and cubed.
  •     2 teaspoon Chia Seeds soaked in ½  water
  •     ½ teaspoon  ground turmeric
  •    1/2 cup fresh Spinach (optimal)
  • 1 teaspoon alovera Gel 


*                       


  Method: 

  1. Blend double toned milk, spinach, mango, ice cubes and turmeric in a blender until smooth, about 30 seconds.
  2. Then add soaked chia seeds in a glass and then add the blended shake in glass.


Energy -  172.35 k Calorie,   Carbohydrate - 26.2 gm, Protein-  9 gm , Fat-   2.4 gm                          

    

 Tips :

ü When chia seeds are mixed with water they turn into a gel that is an excellent smoothie thickener.

ü In a cup or glass, add 1 tablespoon of whole chia seeds to about 1/2 cup of the  water .Stir thoroughly with a spoon and let the mixture sit for 5 – 10 minutes.

ü Soaking helps to break the seed open, making it easier to digest and access the nutrients inside the seed.

ü You can also blend your shake/ smoothie ingredients without the chia seeds and add them into the blender for the final few seconds. 




                     SATTU SHAKE : 🍹

 
 Sattu (prefer barley one instead of chana only) made from barley and gram. It is extremely beneficial (high levels of proteins & carbohydrates ) and
usually dissolved in water.
                            Beta –glucane present in sattu, which regulates sugar levels in the blood by reducing the absorption of  glucose in the body.

 

                                 

    

    Ingredients:

Butter Milk- 250 ml                                                                               

    Sattu Powder 2 Table spoon -30 gm


Energy -  163.58 Calorie,   Carbohydrate – 19.08 gm   ,   Protein-  6.31  gm, Fat- 6.08 gm


Method: 

·Take 4 tablespoons of sattu  and mix it in 250 ml of buttermilk.

·You can also add some kala namak and bhuna  jeera to make it taste even better.

OR

·  Add sattu powder to some cold water. Add black salt to it.Season the drink with some finely diced onion & lemon juice.

 

                                     MANGO LASSI :


           


Ingredients:

  • *        ¼ cup Mango peeled and cubed
  • *        Curd -100 gm 


Energy -  132.4 Calorie,   Carbohydrate – 15.49 gm ,Protein- 3.79  gm, Fat- 3.99 gm


Method: 

ü Add  the chopped mangoes in a blender  or mixer.

ü Add flavouring of your choice . You can add cardamom powder or saffron strand or rose water.

ü Blend everything smooth.

ü Add 100 gm curd low fat  + water OR butter milk .

ü Add ice cubes (optional).Blend for some seconds till everything is mixed well and become smooth.

ü Pour in a glass.

ü You can add/sprinkle  roasted and powdered flax seeds also on the top the shake

 


                                       TAMRIND RASAM :  


Tamarind  is always soothing and comforting to the stomach and in fact healthy since it aids  in better digestion of the food.


                             


Ingredients:

ü 2 teaspoon oil.

ü 3-3.5 cups water.

ü Small lemon size tamarind.

ü 1 spring curry leaves.

ü ½ teaspoon cumin.

ü ½ teaspoon mustard

ü 1 pinch hing

ü Little turmeric

ü 2 tablespoon coriander leaves

ü Salt as needed.

ü 4-5 garlic cloves.

ü 1 small chiili,1/4 teaspoon methi ,1/2 teaspoon black pepper,1/2 tablespoon cumin


  
   Energy -  59 kCalorie,   Carbohydrate – 4.5  gm   ,
  


Preparation

  • *     Heat the pot in which you intend to make tamarind rasam. Add coriander seeds, pepper ,methi  & dry red chilli.
  • *     Dry roast them until aromatic on a low to medium heat. Then add cumin and fry for 30 seconds.
  • *     Cool them completely and powder finely using a blender. Remove this to a plate.
  • *     Tamarind soaked in warm water. Squeeze out the juices and remove seeds and strain it. 


Method: 


ü Heat  oil in a deep pan. Add cumin,mustard,red chilli. Fry till you get a nice aroma.

ü Add curry leaves ,hing and fry till cripse. Add the powder and sauté for a minute.

ü Pour water ,add tamarind ,crushed garlic ,turmeric, salt

ü Let the tamarind rasam boil for 5 min on medium flame.

ü Taste the tamarind rasam and add more salt or tamarind if needed.

ü You can eat it with vegetable stir fry.


                                          AAM  PANNA


Aam panna has a tangy taste with hints of cardamom, cumin &black salt.. It brings flavors but also helps in the digestion