Like many other people, and perhaps even like you, I try to eat as healthily as I can, and know exactly what the foods I have at home are made of. One of the reasons for this is the high sugar content of many foods that we buy, which in many cases "hides" behind various names we aren’t familiar with. This is why I decided to try my luck in making healthy and delicious recipes without sugar, and I actually managed to prepare a full meal, from appetizers to dessert plus a refreshing drink. The following 7 recipes made it clear to me that you or anyone else can prepare delicious meals using healthy ingredients, while leaving the sugar on the shelf. You are invited to try them for yourself, whether you’re hosting someone with diabetes, want to maintain your weight or are just looking for a few healthier recipes, we’re sure you’ll enjoy every single one!
Beyond the fact that Indian bread is rich in tasty ingredients, thanks to the turmeric, cumin, and ginger, this is an excellent starting point for anyone who wants to protect the heart, lower blood sugar and cholesterol and enjoy an improvement in blood glucose levels.
Time: 10 minutes
1. In a medium bowl add yogurt, turmeric powder, salt (to taste) and 2 tablespoons of water, mix well. Then add the bread cubes and stir until the bread is coated with the yogurt mixture.
2. Place a skillet over medium-high heat, add 2 tablespoons of oil, once hot, add cumin seeds. When the cumin seeds start crackling, add green chili, curry leaves, and ginger, and fry for a few seconds. Now add the onion slices and fry until lightly browned.
3. Lower the flame, add the coated bread, stir occasionally, and continue to fry until the bread is golden brown.
4. Finally, plate the bread, garnish with coriander, and serve.
These wonderful croquettes are rich in calcium, iron, and protein, and are great as an appetizer or a healthy snack during the day. They are really easy and quick to make as well, making them a no-fuss healthy dish.
Time: 15 minutes
1. Strain the red lentils well. Then place a pressure cooker over a medium-high flame, add the lentils and 2 cups of water, and cook until two whistles are heard or until the lentils soften slightly. Finally, strain the lentils again.
2. Place the lentils in a large bowl with all the other ingredients, and mix well.
3. Prepare six equal sized croquettes from the mixture.
4. Place a frying pan over a low heat with oil, and fry the croquettes until golden brown on both sides.
5. Place the croquettes on a plate lined with a paper towel to absorb the oil, plate and serve.
This wonderful casserole comes from French cuisine and is covered with a wonderful and easy made sauce, whole wheat bread and mozzarella cheese that will satisfy your taste buds while staying healthy.
Time: 25 minutes
Ingredients for the gratin:
Ingredients for béchamel sauce:
Directions for vegetable gratin:
1. Place a skillet over a medium flame, add a tablespoon of oil and after heating, add the vegetables and salt and pepper to taste. Mix well for 3-4 minutes, adding a little water, then remove from the heat.
2. Now, prepare the béchamel sauce. (directions below)
3. Heat the oven at 400 degrees Fahrenheit (200 degrees Celsius).
4. Place a skillet over a medium-high flame, add the eggplant slices and fry them until browned. When they are ready, divide the eggplants between two bowls evenly and set aside.
5. Grease a baking pan, take one of the eggplant bowls and place the slices in a uniform layer that will cover the bottom of the pan. Then, pour the pizza sauce evenly over the eggplant.
6. Place the stir-fried vegetables on top of the pizza sauce, and then layer the remaining eggplant from the second bowl. Now, pour the béchamel sauce over the eggplant layer, sprinkle the breadcrumbs and top with mozzarella cheese.
7. Place the pan in the oven for 15-20 minutes, or until the cheese melts, and serve.
Directions for béchamel sauce:
1. Place a pot over medium heat and melt the butter.
2. Once the butter is melted, remove the pot from the heat and add the flour.
3. Mix well and place the pot back on low flame. Finally, add a cup of low-fat milk, and continue stirring until smooth.
Diabetics are generally advised to avoid rice, but with the following recipe, you can add it to a meal guilt-free. The high-fiber brown rice, along with a combination of vitamin-laden vegetables, will allow you to enjoy it without suffering from a quick rise in sugar levels at the end of your meal.
Time: 10 minutes
1. Place a skillet over high heat, add oil, green chili, green onion (the white part), and fry for 1-2 minutes. Then add green beans, carrots, sprouts, and celery and mix well for 1-2 minutes.
2. Add the cooked brown rice, soy sauce, green onion stems and salt to taste. Lower the flame to medium heat, and fry while mixing for 1-2 minutes.
3. Transfer the rice to a bowl and serve.
Known and loved falafel contains plenty of nutrients, iron, and fiber, in addition to vitamin C, which aids the absorption of iron in the body, contributing to the formation of red blood cells. This dish will leave you full, healthy and satisfied.
Time: 10 minutes
Ingredients for the yogurt sauce:
Ingredients for falafel balls:
Directions for yogurt:
1. Place all of the ingredients in a blender and blend until you reach a smooth and even consistency. Pour into a bowl, and store in the refrigerator until needed.
Directions for falafel balls:
1. Drain the water from the chickpeas, place them in the blender with the green chili and blend until you get a coarse puree. Then add the rest of the ingredients and blend until uniform.
2. Prepare 12 balls from the mixture.
3. Place a skillet over medium-high heat, add oil and fry the balls until golden.
4. Place the balls on a plate lined with absorbent paper, and serve with the sauce you prepared earlier.
The next course is made up of sugar-free ingredients, but after you taste this cool and refreshing cake, you’ll forget that is a diet dessert!
Time: 10 minutes
1. Place cookies, pecans, and margarine in a large bowl and stir well. Then remove one cup of the mixture and set it aside, press the rest the mixture in a square pan (22 cm) and freeze for 10 minutes.
2. Remove the pan from the freezer, and pour the ice cream over the frozen layer. Sprinkle the rest of the crumb mixture evenly over top, and put it back in the freezer for at least 8 hours.
3. Before serving, place the cake at room temperature for 5 minutes, then cut.
The best way to complement a meal is with a cold, refreshing beverage that doesn’t contain extra calories, making it the perfect choice for both diabetics and those who want to reduce their sugar intake.
Time: 10 minutes
1. Place a deep pot over medium heat, add lemongrass, mint, sugar, and water, mix well and bring to a boil. Then remove the pot from the heat.
2. When the lemongrass mixture cools, place it in a blender, blend until smooth, and then transfer to a large bowl.
3. Add lemon juice and mix well.
4. Place a few ice cubes into each glass, pour the drink leaving some room for soda.
5. Add soda into each of the glasses, mix and serve.