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.


Unknown said...

That is such good info on Diabetes and you are right, it doesn't mean eliminating sugar completely, just eat in moderation or even less. Delicious looking saaru :)

Priya Srinivasan - I Camp in My Kitchen said...

Very Healthy!!

Priya Suresh said...

WOnderful looking keerai saaru, simply inviting..

Unknown said...

That is a great looking and healthy keera saaru dear! We love to eat keerai literally every day! It is full of goodness

Cool Lassi(e) said...

Keerai kuzhambhu looks awesome!

Gayathri Kumar said...

Nice tips on cutting down sweets. Very healthy saaru..

Pavani said...

Such a simple spinach dish. Looks delicious.

Unknown said...

wonderful combination!...looks yum!
Smitha's Spicy Flavors

Suma Gandlur said...

I feel the best way would be to replace sugar by o calorie, aspartame free sweeteners.
The dish looks yummy.

vaishali sabnani said...

this is a totally new recipe which includes spinach..healthy too.. n the combination s r grt.....

Srivalli said...

Nice suggestions on avoiding sweets kamalika..keerai saaru sounds good

Raji said...

Your post is always very informative...and this keerai saaru will taste so well with rice.

jayasree said...

Agree that when we cut down the sugars, our taste palate adjusts accordingly.

We call this puliyitta keerai.

Shylaja said...

Healthy Keerai recipe

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