A new book by chef Michael Swamy on clean delicious eating for diabetics is reviewed by a nutritionist on taste, sugar levels and immunity building
Chia panna cotta with frozen berries
First, it was to be a book on vegan recipes, but because it limits the audience, celebrity chef Michael Swamy thought of writing one with sumptuous recipes that are healthy too—for everyone.“The word healthy can be off-putting for many, but I believe in clean eating. At my restaurants, when a plate of meat goes out, I make it a point to send a double portion of veggies with it, mostly in the form of a salad.
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Karishma Chawla
As chefs, we are responsible for feeding people good, nutritious food,” says Swamy. The Diabetic Cookbook (published by Bloomsbury), he says, is not limited to those suffering from the condition. “It’s for everyone who wants to enjoy tasty food and not worry whether it is healthy for them or not.” We asked nutritionist Karishma Chawla to pick three of her favourite recipes from the book and tell us why they
work.
Home-style millet salad
Ingredients
1 cup mixed millets
3 cups water
1/2 cup onions, finely chopped
1/2 cup tomatoes, finely chopped
1/2 cup fresh coriander, finely chopped
1 large red bell pepper, diced or julienned
1 green zucchini, diced
For the dressing
1 tbsp coconut oil
1 lemon
1/2 tsp paprika
1/2 cup pumpkin seeds, toasted
1/2 tsp salt
1/2 tsp black pepper
Method
In a pan, add the millets and water and bring to a boil over medium-low heat. Cover partially and cook, stirring occasionally until the millets are tender. Drain the liquid and rinse the millets under cold water. Drain all the moisture and transfer into a mixing bowl. Set aside to cool. Add the vegetables and toss well. For the dressing, whisk all the ingredients together in a small mixing bowl. Drizzle over the salad, toss quickly and serve.
Also Read: Indian vegan community gears up for 'Go Vegan' tweetathon
Chawla's Take: I love this salad because good fibre with complex carbs and hydrating veggies like zucchini works wonders. Millets are a good source of energy, vitamins and minerals. They are also gluten free, which makes them ideal food for diabetics. Considering gut and digestive health is closely linked to blood sugar levels, taking care of the gut by dropping one of the gut irritants can lead to more pleasant blood sugar levels. Zucchini has high source of antioxidants like Vitamin C, which boosts the immune system, and helps in skin and eye care. Being a low Gi vegetable helps stablilise blood sugar levels and energy levels and prevents calories being stored as fat. The lauric acid in coconut oil offers anti- bacteria and anti-viral properties enhancing the body’s immunity levels and aiding any fitness goal. Excess body fat percentage can increase chances of inflammation in the body. The fat cells also get inflamed and become resistant to fat-burning. Coconut oil with its anti-inflammatory properties, repairs tissues and lowers inflammation.
Evening time is usually a slippery slope when the temptation for high salty processed foods with a cup of chai is high. A salad like this will help curb the craving and prepare the body for a smaller, adequate meal at dinner. It is important to be a mindful eater in order to not overeat and choose foods that nourish you.
Chia panna cotta with frozen berries
Ingredients
Panna cotta
1/2 cup chia seeds
1 1/2 cups almond milk
1/2 tsp Angostura bitters or vanilla essence
2 gelatin leaves
For the dark chocolate truffle
100 gm dark chocolate
1/2 cup thick coconut milk
1/2 tsp cinnamon powder
For garnish
Mint sprigs
2 cups frozen berries
Method
For the pudding, soak the chia seeds in a bowl in half a cup of water for 15 minutes, then drain. Transfer to a pan and cook with almond milk and Angostura bitters. Soften the gelatin in warm water and add to the chia mixture. Allow to cool. For the truffle, grate the chocolate into a pan and add coconut milk and cinnamon. Gently heat the mixture until the chocolate has melted. Set aside. Wash and rinse, but do not wipe, six shot glasses or bowls. When the truffle has almost cooled, pour a layer into the glasses and leave to set. Next, add the chia mix on top of the truffle in each glass and allow to set. Garnish with frozen berries or mint and serve.
Roasted vegetable and fish soup
Ingredients
250 gm white fish fillet
6-7 cups vegetable or fish stock
6 large ripe tomatoes, halved lengthwise
1 large red bell pepper, quartered and deseeded
2 large onions cut into wedges
4 large garlic cloves, peeled
2 tsp olive oil
2 tbsp chopped fresh basil
1 tsp paprika or red chilli powder
Salt to taste
Freshly ground black pepper to taste
A few fresh basil sprigs, for garnish
Method
In a frying pan, place the fish fillet with 1-2 cups of stock and poach over low heat until the fish is just cooked. Strain the stock and reserve. Cut the poached fish into small chunks. Preheat the oven to 200°C. Arrange tomatoes, cut side up, bell pepper, onions and garlic on a baking tray. Drizzle with olive oil, sprinkle the basil and spices and toss well. Roast the vegetables until brown and tender, turning over the pepper and onions occasionally—for about 25 minutes. Remove the tray from the oven and allow the vegetables to cool. Then, transfer them, with the roasting juices, to a food processor or blender and puree until smooth. Heat a saucepan, add the pureed vegetables and remaining stock and stir well. Allow the soup to come to a simmer. Add the fish and simmer for 2-3 minutes. Garnish with fresh basil and serve hot.
Chawla’s Take: The ingredients are nutrient dense, palate perfect and optimal for diabetics. White fish is a lean and complete protein with high biological value, meaning great absorption, which helps the insulin to function effectively while stabilising blood sugar levels and reducing cravings. Tomatoes are a good source of lycopene and antioxidants, excellent for fighting heart disease, cancer and great for skin. In fact, cooking tomatoes in olive oil increases its bioavailability. Bell peppers are a source of Vitamin C, lutein, zeaxanthin, lycopene and astaxanthin. It’s important for diabetics to remember that powerful antioxidants are great for cell health. Onions have good fibre that feed the gut flora, which are beneficial bacteria. These have a host of functions in the body, including controlling blood sugar levels managing diabesity (diabetes related obesity). Both olive oil and garlic have a unique anti-inflammatory component and hence, beneficial as inflammations are common in diabetes. In fact, garlic is known to help in blood sugar regulation, easing constipation and treating infection. The best time to indulge in fish and vegetable soup would be at dinner, or pre dinner; this can prevent catabolism (muscle break down at night) and increase satiety value. It would be essential to mention that a diabetic must ensure at least three servings of good protein a day.
Also Read: Delivery-only kitchens in Mumbai that offer vegan and gluten free meals
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