The sweet life

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 toomdashfor everyoneldquoThe word healthy can be offputting 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 saladKarishma ChawlaAs chefs we are responsible for feeding people good nutritious foodrdquo says Swamy The Diabetic Cookbook published by Bloomsbury he says is not limited to those suffering from the condition ldquoItrsquos for everyone who wants to enjoy tasty food and not worry whether it is healthy for them or notrdquo We asked nutritionist Karishma Chawla to pick three of her favourite recipes from the book and tell us why theyworkHomestyle millet saladIngredients1 cup mixed millets3 cups water12 cup onions finely chopped12 cup tomatoes finely chopped12 cup fresh coriander finely chopped1 large red bell pepper diced or julienned1 green zucchini dicedFor the dressing1 tbsp coconut oil1 lemon12 tsp paprika12 cup pumpkin seeds toasted12 tsp salt12 tsp black pepperMethodIn a pan add the millets and water and bring to a boil over mediumlow 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 serveAlso Read Indian vegan community gears up for Go Vegan tweetathonChawlas 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 antiviral properties enhancing the bodyrsquos 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 fatburning Coconut oil with its antiinflammatory properties repairs tissues and lowers inflammationEvening 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 youChia panna cotta with frozen berriesIngredientsPanna cotta12 cup chia seeds1 12 cups almond milk12 tsp Angostura bitters or vanilla essence2 gelatin leavesFor the dark chocolate truffle100 gm dark chocolate12 cup thick coconut milk12 tsp cinnamon powderFor garnishMint sprigs2 cups frozen berriesMethodFor 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 serveRoasted vegetable and fish soupIngredients250 gm white fish fillet67 cups vegetable or fish stock6 large ripe tomatoes halved lengthwise1 large red bell pepper quartered and deseeded2 large onions cut into wedges4 large garlic cloves peeled2 tsp olive oil2 tbsp chopped fresh basil1 tsp paprika or red chilli powderSalt to tasteFreshly ground black pepper to tasteA few fresh basil sprigs for garnishMethodIn a frying pan place the fish fillet with 12 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 200degC 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 occasionallymdashfor 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 23 minutes Garnish with fresh basil and serve hotChawlarsquos 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 Itrsquos 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 antiinflammatory 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 dayAlso Read Deliveryonly kitchens in Mumbai that offer vegan and gluten free meals