Managing type 2 diabetes in children can be a delicate balance, but incorporating wholesome Indian recipes can make the process enjoyable and nutritious. Indian cuisine offers a variety of flavors and ingredients that can be tailored to meet dietary needs while keeping meals appealing for kids. Here are some healthy recipes that are low in sugar and rich in nutrients.
Ingredients:
- 1 cup semolina (suji)
- 1 cup mixed vegetables (carrots, peas, beans)
- 1 tablespoon oil
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal
- 1-2 green chilies (optional)
- Curry leaves
- Salt to taste
- 2 cups water
Instructions:
Dry roast the semolina until golden and set aside. In a pan, heat oil, add mustard seeds, urad dal, green chilies, and curry leaves. Add mixed vegetables and sauté for a few minutes. Pour in water and salt, bringing it to a boil. Gradually add the semolina, stirring continuously to avoid lumps. Cook until water is absorbed. Serve warm.
Why It’s Great: Upma is a fiber-rich dish that helps stabilize blood sugar levels while providing essential nutrients from the vegetables.
Ingredients:
- 1 cup moong dal (split green gram), soaked and blended
- 1 small onion, finely chopped
- 1-2 green chilies, finely chopped
- Salt to taste
- Oil for cooking
Instructions:
Mix the blended moong dal with onions, green chilies, and salt. Heat a non-stick pan and lightly grease it. Pour a ladleful of batter and spread it into a thin circle. Cook until golden brown on both sides. Serve with green chutney.
Why It’s Great: Moong dal is high in protein and fiber, making it a nutritious snack or meal option that keeps energy levels steady.
Ingredients:
- 1 bunch spinach (palak), blanched and puréed
- 100g paneer, cubed
- 1 tablespoon oil
- 1 teaspoon cumin seeds
- 1 small onion, finely chopped
- Salt to taste
- A pinch of garam masala
Instructions:
Heat oil in a pan, add cumin seeds and onions, and sauté until golden. Add the spinach purée and salt; cook for a few minutes. Stir in paneer cubes and a pinch of garam masala; simmer for 5 minutes. Serve with whole wheat roti.
Why It’s Great: Rich in iron and protein, palak paneer supports healthy growth and is a delicious way to incorporate leafy greens.
Ingredients:
- 1 cup quinoa, rinsed
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 1 tablespoon oil
- 1 teaspoon cumin seeds
- 1 bay leaf
- Salt to taste
- 2 cups water
Instructions:
In a pan, heat oil and add cumin seeds and bay leaf. Add vegetables and sauté for a few minutes. Stir in quinoa, water, and salt; bring to a boil. Cover and simmer until quinoa is cooked. Fluff with a fork before serving.
Why It’s Great: Quinoa is a complete protein and has a low glycemic index, making it ideal for maintaining balanced blood sugar levels.
Ingredients:
- 1 cup boiled chickpeas
- 1 small cucumber, chopped
- 1 small tomato, chopped
- 1 small onion, chopped
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh coriander leaves
Instructions:
In a bowl, combine chickpeas, cucumber, tomato, onion, and coriander. Drizzle with lemon juice and season with salt and pepper. Toss gently.
Why It’s Great: Chickpeas are high in fiber and protein, helping to control hunger and blood sugar levels.
These wholesome Indian recipes are not only delicious but also supportive of managing type 2 diabetes in children. Incorporating a variety of whole grains, legumes, and vegetables can help create balanced meals that kids will love. Always consult with a healthcare provider for personalized dietary advice, ensuring that healthy eating can be both enjoyable and beneficial for the whole family.
Team OJSP
