Today, the world over, more than 1.5 million people suffer from one of the most common of Non Communicable Diseases (NCD), Diabetes. Diabetes, though genetic, is rooted in the poor diets we consume from our early childhood as well as an unhealthy lifestyle.
Diabetes is preventable if we adapt ourselves to a healthier lifestyle. Diabetes is now considered an epidemic in Asian countries, including Sri Lanka. Our meals should be balanced and nutritious, avoiding excess starch, sugar, carbohydrates and fat. Exercise also plays an important role in diabetic patients, in regularizing the excess sugar content in our systems.
Since diabetes is closely related to wrong food habits and also takes precedence as an NCD in this country, with even children prone to the disease, the following recipes will serve nutritious and well balanced meals for your family. These recipes also serve as guidelines to those who have their family’s health and well being in mind.
Breakfast: Plain Pancakes
Ingredients – Makes 10 pancakes
- 1 egg
- 1 cup buttermilk
- ½ tsp soda
- 1 cup flour
- 2 tbsp shortening
- 1 tsp baking powder
- ½ tsp salt
Mix all ingredients together and beat until smooth. Pour thinly on a heated buttered pan until golden brown on both sides.
Variation: Pancakes can be served with any kind of side dish, such as the recipe given below, which is specially recommended for diabetes.
Green Gram Curry
- 250 g green gram
- 2 tsp Mc Currie Chilli Powder
- 1 tsp Mc Currie Coriander Powder
- ½ tsp Mc Currie Sweet Cumin powder
- ½ tsp Mc Currie Turmeric powder
- 1 cup thick coconut milk, 1 cup
- 2nd extract of coconut milk
- Mc Currie Salt
- 1 tsp Mc Currie Garlic Paste
- 1 tbsp Mc Currie Curry Leaves
- 1 ½ tsp oil
Wash the gram and roast slightly. Slice green chillies finely and mix with garlic paste, onions, curry leaves and salt. Temper lightly in hot oil. Add chillie powder, turmeric, cumin powder, coriander powder, and boil in second and third extract of coconut milk until cooked. Then add the first extract of milk and simmer gently.