Broken Wheat Upma - BM#4

Regular eating habits are especially important for diabetics. Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.
Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
Eat small meals at regular times. It is helpful to eat 3 small meals plus 3 snacks spread out through the day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.
Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.
Listen to your body. It takes a little time for your brain to get the message that you’ve had enough to eat, so stop eating when you feel 80% full. Wait 20 minutes. If you’re still hungry, you can choose to have a little more.
Keep portion sizes under control
Making sure you do not eat too many calories is important in any healthy diet, but it is especially important for diabetics. Controlling your portion sizes is key to controlling calories:
Divide your plate into 3 parts: ½, ¼, ¼. Fill half of your plate with non-starchy veggies (greens, broccoli, cauliflower, mushrooms, peppers, carrots, turnips, etc.). Split the other half of your plate into two equal parts, filling one with protein and the other with a starchy carbohydrate (rice, potatoes, pasta, whole-grain bread).
Aim for a protein serving of around 3 oz., which is about the size of a deck of cards for meat. Animal protein is more calorie dense, so it is important to really pay attention to how much you are eating.
Keep servings of starchy carbs to ½ cup. One serving of starchy carbohydrate is ½ cup cooked rice or pasta, which is about the size of half of a baseball.
Start your meals with veggies, which will help fill you up and give you lots of nutrients.
Save half of restaurant meals for later. When out at a restaurant, ask the server to put half the meal on your plate and pack the other half to go.
Read labels on foods, so you can understand how many servings and portions are in items.
My recipe for the day is Broken Wheat Upma . This has been a regular dish at home when we run out of dosa batter or bored of eating idlis and dosas


  • Broken wheat - 2 cups

  • Onion - 1 cut into thin slices

  • Green chillies - 3 slit into thin slices

  • Salt to taste

  • Water - 3 cups

  • Tempering - oil, mustard seeds, urad dal, curry leaves

  • Coconut scrappings - 2 tsps ( Purely optional )


  • In a heavy bottom kadai heat a little oil

  • When the oil is hot add the mustard seeds followed by urad dal and curry leaves

  • Add the sliced green chillies followed by onions

  • Saute till onions are translucent

  • Add the water and salt to this mixture

  • Let the water boil well

  • Slowly add the broken wheat to the boiling mixture stirring continuosly to avoid lumps

  • Now make the flame small and keep stirring till all the water gets evaporated and the broken wheat is cooked well

  • You can add coconut scrappings to this upma after it has cooled well

Check out my fellow runners for their creations.


Keerai Saaru - BM#4

Diabetes and diet tip#1: Be smart about sweets
Eating for diabetes doesn’t mean eliminating sugar. But in order to get the most enjoyment out of sweets, it is best to save them for special occasions. After all, they are called treats for a reason. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.
How to include sweets in a diabetes-friendly diet
Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal. Carbohydrate-rich foods include all flour products (i.e. bread, tortillas, crackers), rice, cereal, fruit, juice, potatoes, corn, etc. This will help you keep your blood glucose levels on track. Just keep in mind that these carbohydrate-rich foods have many nutrients your body needs, so don’t substitute too often.
Tricks for cutting down on sugar
There are many ways to reduce your sugar consumption. Here are a few suggestions:
1. Make healthy substitutions. Substitute sparkling water for soda, a bowl of frozen fruit instead of ice cream, one slice of your favorite cheese instead of cake, a piece of fruit instead of pie.
2. Clear your kitchen of sweets and don't purchase them. Instead, you can enjoy a dessert when you are away from home.
3. Split dessert with a friend when out and enjoying a treat.
4. Slowly savor each bite when you do eat a treat.
5. Reduce or eliminate the amount of sugar called for in recipes.

As your eating habits become healthier, and you eat fewer sweets, your taste buds may shift. Foods that you used to love may seem too sweet. Instead healthier foods may become what you crave.

My recipe for the day is a healthy Keerai Saaru /Spinach extract. This can be had along with rice with papad as the side dish. This is one my Muthulakshmi paati's signature dishes.


  • Spinach - 2 cups ( cleaned, washed and cut into small pieces)

  • Red chillies - 4

  • Tamarind paste - 1/4 cup

  • Tempering - oil, mustard seeds and curry leaves

To grind:

  • Coconut - 3/4 cup

  • Jeera ( Cumin Seeds )- 1/2 spoon


  • Clean the spinach and wash it three or four times ( this is to ensure that we get rid of minute mud particles)

  • Pressure cook the spinach for 3 whistles

  • In the meanwhile grind the coconut and jeera in a blender to make a smooth paste

  • Extract tamarind paste for 1/2 cup and keep aside

  • In a heavy bottom kadai heat a little oil

  • Add mustard seeds followed by curry leaves

  • Now add the steamed spinach to it along with the tamarind paste

  • Let it boil for 2 minutes and then add the coconut paste

  • Adjust salt and let the mixture boil

  • Serve hot with rice, kadalai chutney & papad
Im yet to check my fellow bloggers kitchen for their latest creations. My first work during the weekend is to do blog hopping.


Beans Paruppu Usili - BM#4

Most kitchens have plenty of healthy food options. So, creating healthy food is actually simpler than it seems. One such common kitchen food is besan (bengal gram flour). With its lower glycemic index, higher protein content, being gluten free and high nutritive value, besan has a lot of health benefits like weight loss, controlling diabetes. Besan is a good source of cholesterol-lowering fiber which also prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia

Control Diabetes: Due to the low glycemic index of Besan, it is a great food for diabetics. Use it in your rotis, parathas as a replacement for flour.

Improve Heart Health: Besan has a high soluble fiber content and is beneficial for heart health. It is also endorsed by the Heart Care Foundation.

Weight Loss: Due to lower glycemic index, and calorie count, besan is often used as a low calorie food for those trying to lose weight.

Reduced Allergies: Since besan does not contain gluten, it is a great substitute to wheat and gluten containing grains, for those people that are allergic to gluten.
Besan has high nutritive value, and has plenty more health benefits. Beyond dhokla, khandvi, there are many healthy recipes using besan- even besan brownies and chutney!

Besan & Diabetics

Besan has high protein content, is high in fiber and low in glycemic index (~32). All of these are helpful for those with diabetes or the risk of diabetes.
High fiber and low glycemic index content of besan prevents blood sugar or blood glucose levels from rising too rapidly after a meal.
The presence of dietary fibers in besan helps normalize blood glucose levels and reduce these spikes. This is achieved by fiber actively slowing gastric emptying as well as increasing the sensitivity to insulin allowing for proper absorption.
Besan is beneficial for individuals with diabetes as preliminary evidence mentioned that eating besan may be beneficial for correcting dyslipidaemia (lipid level derangement), and preventing diabetes.
Studies have proved a considerable improvement in the fasting blood sugar levels and glucose tolerance in diabetic patients who were on a prescribed diet and do not severely restrict the intake of carbohydrates, but incorporated liberal amounts of Bengal gram flour in the diet.
Besan thus may help prevent and manage type 2 diabetes by replacing whole wheat flour as an ingredient in creating low glycemic index foods. Indians are at a higher risk of diabetes.
My recipe for the day is Beans Paruppu Usili.


  • Fresh beans - 300gms ( cut into small pieces)

  • Bengal Gram dal - 1 cup ( soaked for 3 hours)

  • Red chillie powder - 2 tsps

  • Salt - to taste

  • Tempering - oil, mustard seeds & curry leaves


  • Boil the beans and set it aside

  • Grind the soaked bengal gram coarsely in a blender

  • In a non stick pan , add a little oil and wait for it be hot

  • Add mustard seeds followed by the curry leaves

  • To this add the boiled beans and coarsely ground bengal gram

  • Add red chillie powder and adjust salt

  • Keep stirring till you see the bengal gram and beans getting blended together

  • Serve with Arachivitta sambhar. Its a heavenly combination.

Check out whats cooking in my fellow bloggers kitchen today ....


Okra - Onion Stir fry ( Bhindi Do Pyaaza ) - BM #4

Thanks friends for all your comments it was very encouraging.Am discussing certain Myths about Diabetic diet, which I stumbled upon when I was trying to read about Diabetic Diet and Management

Myths and facts about eating to prevent or control diabetes

MYTH: You must avoid sugar at all costs.

Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. The key when eating dessert or a sweet treat, is to make sure that it is part of a healthy meal plan, or combined with exercise.

MYTH: A high-protein diet is best.

Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

MYTH: You have to cut way down on carbs.

Fact: Again, the key is to eat a balanced diet. The serving size and the type you eat are especially important for carbohydrates. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.

MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.

Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic and “dietetic” foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation

Some Do's and Don'ts for a hassle free diabetic diet

  • Drink plenty of water. Water is important for everybody, but especially for diabetics because decrease of the hydration-level can cause serious health problems

  • Try to choose low or non-fat varieties over full-fat dairy products, as they are lower in saturated fat and cholesterol.

  • Try to switch to herbal tea rather than caffeinated tea.

  • Current recommendations for diabetics are to take plenty of fruits and vegetables, as naturally occurring fruit sugar (fructose) is more slowly absorbed than sucrose, and raises the blood glucose to a lesser extent. Very sweet fruits (mango, banana, chikoo etc) can be taken in small portions, along with a meal to reduce the spike in blood glucose.

  • It is very important to never skip any meal. It is easier to keep blood sugars stable if you eat your meals at the same time everyday.

  • Avoid eating or drinking anything containing a lot of sugar likes cakes, sweets, chocolate etc

  • Stop eating fried or fatty foods. Try baking or broiling the food instead of frying.

  • Avoid eating large quantities of lots of rice, potatoes, bananas as these can raise your blood sugar level.

  • You can take dairy products like milk and yoghurt but avoid fatty products like butter, cheese, ghee etc. It is better to use low fat milk or skimmed milk

  • Diabetes can put you at increased risk for hypertension and cardiovascular complications. Try to reduce the intake of salt in your food.

  • Don’t overeat at any time of the day

Onions play an very important role in the diet of a diabetic person. Onions contain properties that actually fight against diabetes. It also aids digestion besides serving as a diuretic. Lady' s finger is another vegetable which is not a No - No veggie for Diabetic patient. So the combination of these two is Bhindi Do Pyaaza. My favorite side dish for chapati and rotis


  • Lady's Finger - washed , dried and cut into 1/2 inch pieces ( I used 300 gms of Lady's finger)

  • Onion - 3-4 cut into 1/2 inch pieces

  • Red chillie powder - 2 1/2 tsps

  • Coriander powder - 1 tsps

  • Turmeric powder - 1/2 tsp

  • Amchur Powder - 1/2 tsp ( This is used to remove the sliminess of Okra/Ladys finger)

  • Salt to taste

  • Oil


  • Wash the lady's finger and pat them dry using a kitchen towel

  • When dry cut them into 1/2 inch pieces

  • Cut the onions also into 1/2 inch pieces

  • In a non stick pan add oil

  • When the oil is hot add cut lady's finger and saute for 3 - 5 minutes

  • Add the dry powders except Amchur powder at this stage ( Amchur powder can be replaced with tamarind water or lime juice)

  • Keep sauting for 2 minutes

  • Add the chopped onions at this point

  • Adjust for salt and keep stirring

  • Add the amchur powder and stir well at a low flame

  • Serve hot with Rotis or Chapatis

Check out whats cooking in my fellow bloggers kitchen today ....


Greens Stir Fry - BM#4

Eating right is a key step to preventing and controlling diabetes. Fortunately, whether you’re trying to reduce your risk of diabetes or manage a pre-existing problem, you can still enjoy your favorite foods and take pleasure from your meals. Your nutritional needs are the same as everyone else—no special foods or complicated diets are necessary. But if the way you eat has been less than healthy, you may need to learn some better eating habits. The key to a diabetes diet is eating in moderation, sticking to regular mealtimes, and eating a variety of fruits, vegetables, and whole grains.

What you need to know about diabetes and diet

Diabetes is on the rise, yet most cases of diabetes are preventable with healthy lifestyle changes. Some can even be reversed. The bottom line is that you have more control over your health than you think. If you’re concerned about diabetes, you can make a difference by eating a healthy diet, keeping your weight in check, and getting exercise.

Eating right for diabetes comes down to three things:

1. What you eat. Your diet makes a huge difference!! You should eat mostly plant foods, cut back on refined carbs and sugary drinks, and choose healthy fats over unhealthy fats.

2. When you eat. Diet is part of it, but keeping regular meal and snack times also affects your blood sugar levels and will help to keep them more constant.

3. How much you eat. Portion sizes matter. Even if you eat very healthy meals, if you eat too much you will gain weight, which is a factor in diabetes.

You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! More on the posts this week on Diabetic food management. Keep watching. My recipe for today is a simple green poriyal/stir fry.


  • Greens - 3 cups , cleaned and cut into small pieces

  • Red chillies - 3

  • Onion - 1 cut into small pieces

  • Coconut scraping - 2 tsps(optional)

  • Salt to taste

  • Tempering - Oil & Mustard Seeds

Method :

  • Clean and cut the greens into small pieces

  • Wash the greens as many times as possible to eradicate minute particles of mud

  • Heat oil in a non stick pan and add mustard seeds

  • To this add the red chillies and onions

  • Saute for 3 minutes

  • To this add the washed greens and keep stirring

  • The water in greens is enough for it to cook

  • If you feel a little more water is required please add

  • Ensure that you keep stirring to avoid greens getting burned

  • Add salt and keep stirring

  • After some 15 minutes , you will see that the water has evaporated and greens are done

  • At this stage switch of the fire and add coconut scrapings. This is purely optional.

  • Serve with hot sambhar rice or curd rice

  • Having greens everyday is helpful to keep cholesterol at bay and at the same time the required vitamins required on a daily basis is fulfilled

Check out my Blogging Marathoners doing Group 3 BM#4 along with me


Easy Tomato Chutney - BM#4

Ok , here we are in the last day of the blogging marathon fourth edition. Im happy I was a part of all the four marathons. A big thank you to Srivalli for organising this marathon. My admiration for her does not stop at all. I can see many heads nod out there. Coming to the recipe for today. My grandmom liked this chutney a lot. She used to literally drink it off when this chutney is made. I mention a lot of my grandmom ( Muthulakshmi Paati ) in my blogs as most of my cooking is inspired by her and she was a complete FOODIE .. and yes I inherit that quality from her. Ingredients:

  • Tomatoes - 5 blanched

  • Onion - 1 cut length wise

  • Green chillies - 4 cut into small pieces

  • Salt to taste

  • Tempering - Oil , Mustard seeds, Urad dal and Curry leaves

  • Coriander to garnish


  • Blanch the tomatoes and make a juice out of them using your hand

  • In a wok heat a little oil

  • When the oil is hot add mustard seeds, urad dal , green chillies , curry leaves and onions in the same order

  • Saute for 2 mins

  • Add salt to this

  • Keep sauting till onion is tender

  • Now add the tomato juice to it and adjust salt

  • Let this boil well

  • Garnish with coriander and serve with idli, dosa or chapathi
A sneak peek into my fellow marathoners kitchen


Black Sesame Seeds Pachadi /Ellu pachadi - BM#4

Its Day 6 of the first Marathon I am running and its quite exciting. The recipe for today is Ellu pachadi/ Balack sesame seeds pachadi. The taste of this pachadi is tangy & spicy. It is best the combo when had with moong dal sambhar. It is usually a main dish on Duvadesi when the fast is broken after Vaikunta Ekadesi. Very simple to make , it does not call for any special ingredients. I love this pachadi, that too when had after a day of fast. Ingredients:

  • Black sesame seeds - 1/2 cup

  • Tamarind juice - 1/2 cup

  • Onions - 1/2 cut into small pieces

  • Green chillies - 2 cut into small pieces

  • Salt to taste

  • Tempering - oil & mustard seeds

  • Fry the back sesame seeds till you get the lovely aroma

  • Let it cool

  • Grind it to a smooth paste in a blender

  • In a non stick pan add oil for tempering

  • When the oil is hot add the mustard seeds and curry leaves

  • Add the green chillies and onions.

  • Saute for 3 minutes

  • To this add the tamarind pulp

  • When it begind to boil add the black sesame seeds paste

  • Adjust salt and keep stirring till it comes to a pachadi consistency

  • Serve it with hot sambhar sadham
Guess I am a little early today to peep into my fellow marathoners kitchen


Mango Pickle - Step by Step procedure- BM#4

I had been to my native during the month of March. The most awaited visit to my Janaki Paati's house. The person to whom this little space of mine gets its name. I literally made everything for lunch on that day. I made Raw Banana Puttu, Potato Fry, Mango Pickle & Carrot Halwa ( My uncle specifically wanted me to make it for him ). Drumstick Sambhar was made by my aunt. Paati is diabetic and is not supposed to have potato, raw banana and sweets. But she did not leave anything untouched. I was so happy that I was able to cook for her atleast once in a while. Today's recipe is about how to make Mango Pickle. Being the season of Mangoes I thought it was apt to post this recipe. Ingerdients:

  • Raw Mango - 1 Cut into small pieces

  • Red Chillie powder - 3 spoons

  • Turmeric powder - 1/2 spoon

  • Salt - to taste

  • Tempering - oil & Mustard seeds

Method of Preparation:

  • Cut the mango into small pieces

  • In a kadai add oil . When the oil is hot add the mustard seed and allow it to spatter

  • Once the mustard seeds are done add the mango pieces and saute for 2 mins

  • Add Red chillie powder and mix well . Go on to add salt and saute for 2 mins

  • Yummy Mango Pickle is ready

  • Serve with hot bisibela bath or creamy curd rice. The combination of color and taste will be too good.

  • This mango pickle can be shelved for 2 days

Thanks for reading,

Please leave your trail in my fellow marathoners


Onion - Tomato Chutney - BM#4

Sometimes technology gives up completely. I had problem uploading my photos to the blog initially. So I uploaded the snaps in when the network was fast for all my posts. I did this, thinking that blogger would open any time and that I can write the post. But I was wrong, blogger would not open for me last night AT ALL. I completely hated it but was not in a position to do anything. So here I am early morning when the speed of network is good to finish my posts. My recipe for the day is a easy breezy Onion - Tomato Chutney. This can be done to have a different side dish for chapathi or dosa or idli. It can also be used as a sandwich filler or to make frankies. I mostly do this when guests come home. Its a easy one when added to the menu will make the spread look a little huge. Ingredients:

  • Onion - 2 ( cut into small pieces)

  • Tomato - 2 ( cut into small pieces)

  • Red chillie powder - 2 tsps

  • Coriander powder - 2 tsps

  • Turmeric powder - 1/2 tsps

  • Salt - to taste

  • Tempering - Mustard seeds & Oil


  • Cut the onion and tomato to small pieces. I use a vegetable cutter so mine is super fine and is done in a jiffy

  • In a non stick pan add a little oil.

  • When the oil is hot add the mustard seeds and allow them to sputter

  • Once mustard seeds are done add the chopped onions and saute

  • Wait till the onions are translucent and then add the tomato

  • Saute for 5 mins.

  • Then add the powders , Red chillie, Coriander, Turmeric and salt

  • Keep sauting till it reaches a muchy consistency. Do not add water as the juice of tomato added will be enough

  • In 15minutes the chutney will be ready

  • Serve it with white fluffy dosas or chapathis

  • This can be stored for 2 -3 days in the fridge

  • Makes an excellent condiment for travel and picnics

Peep into my fellow bloggers kitchen to check what they are cooking


Coconut Ginger Chutney - BM#4

Hello everybody, the day was very busy with elections in Tamil Nadu and tomorrow being Tamil New year's Day. Was completely busy with the preparations, but had some "Me" time to write this post. Im posting the ever tasty Coconut ginger Chutney which is an excellent combo for Pesarattu. I love the flavour of ginger along with coconut and the aroma is heavenly . Ingerdients:

  • Coconut - 1 cup ( scrapped)

  • Ginger - 1 inch piece

  • Tamarind - a small piece

  • Red chillies - 4 nos

  • Salt - to taste

  • For tempering - Oil, mustard seeds & curry leaves

Method of Preparation:

  • Take all the ingredients in a blender except the ones for tempering

  • Grind to make a smooth paste

  • For tempering , add oil in wok. When the oil is hot add mustard seeds followed by curry leaves

  • Pour this over the chutney and mix well

Let us leave a trail on my fellow runners kitchen

Black Sesame Seeds Podi - BM#4

Today's recipe is yet another special one from my grandmom. Black sesame seeds podi is a perfect combination for idli or kal dosa. This podi can be made for a day's usage when you run out of ideas for sidedish for idli or dosa. Ingredients:

  • Black Sesame Seeds - 1 cup

  • Urad Dal - 2 spoons

  • Red chillies - 5

  • Garlic - 1 pod

  • Salt - as per taste


  • Saute the ingredients listed above one by one except salt

  • When it is cooled down take them in a blender and add salt

  • Grind the mixture to a coarse powder

  • Check for salt and transfer into a dry bottle

  • Add a little gingelly oil or have it like that with hot idlis or soft dosas

  • This can be stored for two days and used
Getting on to the blogs of my fellow marathoners.


Green Chili Chutney - BM#4

I joined the second group of marathon runners late I had chosen to take Condiments as my topic for this run. Indian cooking cannot be taken away from chutneys and podis. My main focus this marathon is on Chutneys. My grandmom and mom makes wonderful chutneys and podis. These are an example of them.

Ok now I have to admit one thing , blogger would not load my snaps at all. :(. Will try tomorrow again. until then please bear with me. Now the snaps are up.

The chutney for today is my favourite .. Green Chilli Chutney .. its hot machi.. Really its very hot. My grandmom just loved it. We never used to make them much as it was not good for her health. Now I remember her every time this chutney is made at home.

Ingredients :

  • 6 green chillies

  • 4 small onions

  • A little tamarind

  • Salt to taste

  • Tempering - oil, mustard seeds , urad dal

Method of preparation:

  • Take all the ingredients except the ones for tempering in a blender

  • Grind it to a smooth paste

  • In a frying pan, add a little oil

  • When the oil is hot add the mustard seeds followed by the urad dal

  • Add the grinded mixture to the oil

  • Saute the mixture well till the raw smell fades away

  • Have it with soft dosas or idlis. If the chutney is very hot add a little gingelly oil before you eat.

Let us see who my fellow runners are

Back with a bang - Blogging Marathon

Ahh.. where will I be without these marathons to run.. They are pure inspirations for me to post daily, blog hop daily ..Thanks to Srivalli for these marathon. Girl your a super duper energy bundle , I'm sure many of them out there will agree to it. Even when she was down with a sore throat, she did not stop posting the guidelines and list for this marathon. Taking inspiration from her.. I'm running for two weeks this edition, for the first week I have chosen Condiments as my topic and for the second week it is Diabetic food. Both are very challenging ones for me. Hope I pull it through the marathon. Wish me luck girls..

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