68. JUST LAUKI (BOTTLE GOURD) - DIABETIC & HEART FRIENDLY

INGREDIENTS
1.  Lauki (Bottle Gourd) - 01
2.  Cooking Oil- ½ tsp
3.  Jeera (cumin seeds)-1/4 tsp
4.  Heeng - 1/8 tsp
5.  Salt ½ tsp
6.  Red chilly powder - 1/8 tsp (optional)

METHOD

1. Peel, wash and cut Lauki into 1" cubes.

2. Heat oil in a pressure cooker. Add jeera, heeng, chilly powder and 3tbs water.

3. Add Lauki and salt.

4. Reduce heat after first whistle and let it cook for 2 minutes.

5. Remove the cooker lid after the pressure is gone and let the residual water dry up. 

TIPs & TRICKs

This dish can be eaten by any sick or convalescing person by itself, healthy and light on the tummy.

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67. MIXED DAAL CHILLA ( DIABETIC & HEART FRIENDLY)

INGREDIENTS

1. Moong Daal Dhuli (Yellow)….1/4 cup

2. Arhar (Toor) Daal ....1/4 cup

3. Chana Daal (Bengal Gram Daal) )...1/4 cup

4. Urd Daal (Black-gram) dhuli (white) )…..1/4 cup

5. Rice.....1/4 cup

6. Garlic…6-7 cloves

7. Ginger 1”

8. Green Chillies 4 chopped finely 

9. Curry Patta or Dhania leaves 3 twigs washed and chopped

   10. Red Chilly Powder ¼ tsp

   11. Salt 1 tsp (to taste)

   12. Cooking Oil 

METHOD
1. Wash and soak overnight (or at least for 3 hours) all the lentils and rice.
2. Drain water and grind them into a coarse paste.
3. Add salt, red chilly powder, grated garlic, ginger, finely chopped green chillies and curry/dhania patta. Add  some water to make it a thick batter of pouring consistency.
4. Heat a non-stick flat griddle (tawa)/ non-stick fry-pan. Sprinkle a few drops of oil. Pour 1/2 cup of batter and spread it with a wooden spatula into a round shape.
5. Let it cook on low heat until it turns golden brown. Flip over. Spray some oil and let it be cooked until golden brown on both sides.
6. Serve with green mint chutney.

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67. DIABETIC FRIENDLY ATTA (FLOUR) FOR ROTIS

   INGREDIENTS

1.  Chana Atta (Bengal Gram flour) with husk  ½ kg

2.  Jau (Barley) Atta with husk ½ kg

3.  Ragi/Mandva ( Finger Millet) Atta ½ kg

4.  Soyabean Atta ½ kg

5.  Oat Bran ½ kg

6.  Bajra (Pearl Millet) Atta ¼ kg
7. Jowar (Sorghum Millet) Atta ¼ kg  

8.  Methi Dana/Methre (Fenugreek) Seeds 100gms

9.  Badi Saunf (Aniseed)  100 gms coarsely ground

10. Ajwain (Carom seeds) 100 gms (washed, cleaned and dried)

11. Dhania (Coriander seeds) 50 gms crushed or pounded

METHOD

Mix all the ingredients together and store in a jar.

Use it for making a variety of rotis by mixing with any of the following items:

Grated gobhi (cauliflower), chopped methi (fenugreek) leaves, boiled palak (spinach), grated radish (mooli), boiled and crushed matar (green peas), boiled/left-over daal, boiled keema, grated paneer (cottage cheese) etc. 

In addition, do add a few chopped green chillies, chopped onion, adrak (ginger), lahsun (garlic) for making healthy rotis.

TIPS & TRICKS

1. Please do NOT add Makki ka atta (Corn/Maize flour) as it is very high in starch and has high glycemic index, not good for diabetics/calorie-counters.

2. Making rotis with this atta can be a little tricky. One may make a ball of dough, apply a little oil on a Ziplock and pat the ball into a roti rather than rolling it with a rolling pin. Alternatively, one may add a little whole-wheat flour while kneading the dough. 

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66. FATAFAT FISH (DIABETIC & HEART FRIENDLY)

INGREDIENTS
1.  Fish fillet 250 gms (cut into small pieces of app 2"X2")
2.  Mustard Oil 1 tsp
3.  Mustard Seeds ½ tsp
4.  Curry Patta 2 twigs chopped
5.  Salt ¼ tsp
6.  Red Chilli powder 1/8 tsp

METHOD
1.  Heat oil in a karhai/ flat pan
2.  Add mustard seeds, curry patta, salt and chilly powder, one by one while stirring it quickly.
3.  Add 1/8 cup water.
4.  Add fish and mix. 
5.  Cover with a lid and reduce the heat to minimum.
6.  Flip over after five minutes and keep it covered for app. 5 minutes or more ensuring that the water dries up fully.

Enjoy with boiled veggies and plain boiled rice.

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