Diabetes Friendly Holi Recipe Book | Freedom from Diabetes

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Important Note: If you are off medicines and sugars are stable, then you can eat 1 piece of any of these sweets, or 2 Tbsp rabdi or 100 ml thandai with lunch, for the day.

You can also eat 1 piece of the savoury samosa, puri or dahiwada on occasion of Holi.

Do not exceed this quantity. Please check BSL after eating this. This is allowed only on the day of HOLI, to celebrate the festival.

1. SAMOSA Ingredients Cover 1 cup emmer wheat flour/ khapali wheat flour 2 pinches carom seeds/ ajwain 1 tbsp hot oil ½ tsp salt

Stuffing ¾ cup mashed sweet Potato ½ cup finely grated or chopped steamed mix vegetables like carrot, spring onion, cauliflower, cabbage, crushed green peas etc 1 tsp ginger-chilli paste ¼ tsp garam masala ¼ tsp coriander powder ¼ tsp dry mango powder 2tbsp finely chopped coriander Salt 1 tsp oil Oil for brushing

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Method Mix all the ingredients for the cover together and keep mixing with the fingers. The mixture should look like bread crumbs. Knead firm but soft dough by adding little water at a time. Cover and keep aside.

Heat 1 tsp oil in a pan. Add cumin seeds and let them crackle. Add ginger-chilli paste and sauté. Switch off the flame. Add all masalas and mix. Add mashed sweet potato and steamed vegetables, chopped coriander and salt. Mix well. Let it cool down completely. The stuffing is ready.

Preheat oven to 180 degrees Celsius.

Knead the dough again. Divide into 6-8 equal portions and make balls using each portion. Roll each ball into a puri. Cut the puri into 2 equal parts to form 2 semi circles. Apply some water on the straight side of the semi circle. Join the edges of the straight side overlapping each other a bit. Press them firmly to seal. This will look like a cone. Stuff the filling in this cone and seal the cone. Just make sure the samosa is sealed properly. Make samosas using all other balls also. Brush oil on all sides of the samosas. Keep on the baking tray and bake for 30-40 minutes until the crust is crisp.

Serve with mint chutney and tamarind chutney.

2. STUFFED PURI Ingredients 1 cup emmer wheat flour 2 tsp oil Salt to taste

Stuffing 1 cup boiled green peas 3 tsp ginger chilli paste ½ tsp cumin powder ¼ tsp lemon juice Salt 1 tsp besan Oil

Method Make soft dough using wheat flour, oil, salt and water. The dough should be soft but stiffer than roti dough. Keep covered for 15 minutes.

Combine all stuffing ingredients except besan and grind coarsely without adding any water. Now add besan and mix well. Heat a pan on low flame. Add the mixture and let it cook stirring continuously. Switch off the gas once the mixture becomes dry.

Let it cool completely.

Divide the mixture into 5-6 equal portions and divide the dough also into 5-6 portions. Roll each portion to make a small puri. Put the stuffing in the middle of this puri. Bring all the sides together and form a ball. Flatten this ball and roll to make slightly bigger puri of medium thickness.

Heat a pan. And shallow fry these puris. Serve hot with mint chutney.

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3. SWEET PURI Ingredients 1 cup Emmer wheat flour/ khapali wheat flour 1 ½ tbsp cashew butter 1/3 cup thick date paste ¼ cup almond milk ¼ tsp cardamom powder Oil to fry

Method Add cashew butter to the wheat flour and mix well. Add cardamom powder and date paste and mix well. Now knead smooth but firm dough by adding almond milk little at a time. Keep covered for 10-15 minutes. Divide the dough into 8-10 portions rolling them using hands to make small balls. Flatten the balls. Roll with the rolling pin using a little oil if required into puris. Heat oil in the pan to deep fry them. Or shallow fry them on the hot tawa or griddle. Serve hot.

4. GUJIYA/ KARANJI Ingredients for Cover 1 cup Khapli atta (approx. 125 gms) 1½ tablespoons cold pressed peanut oil (Heated) Pinch of salt Chilled Water as needed (approx. 1/4 cup)

Ingredients for Stuffing 1/4 cup almond or cashew powder 1cup fresh grated coconut 2Dates chopped finely 4 to 5 drops stevia 1/4 cup chopped Mixed Nuts (Cashew Nuts, Almonds) 1/4 teaspoon Cardamom Powder Oil, for deep frying

Method Directions for cover Step-1 Add khapli atta, salt, and Hot oil to the kneading bowl and mix well to make a crumbly mixture.

Step-2 Add Chilled water as needed and knead stiff dough (stiffer than paratha dough).

Cover it with a moist muslin cloth and keep aside for 15-20 minutes.

While the dough is resting, let’s make the stuffing.

Directions for stuffing Mix all stuffing ingredients together and keep aside.

How to shape gujiya/ghughara/karanji Step-1 Knead the dough again for a minute and divide it into two equal portions. Take each portion and give a shape like long cylindrical roll. Cut each into 6-7 equal portions.

Make a round shaped ball from each portion. (Keep the dough/dough balls/raw gujiyas covered all the time with moist cloth to prevent them from drying.)

Step-2 Take one ball and press it a little on rolling board. Roll it out into a 3-inch diameter circle like puri.

Step-3 Put 2-3 teaspoons stuffing (more or less, depending on the size) on one side of the puri. Lightly moisten the edges of puri with a wet fingertip.

Step-4 Cover the stuffing by folding the puri over to make a semi circle. Crimp the edges with a fork or with fingers to seal the stuffing inside.

Step-5 Place raw gujiya in a plate. Cover it with a damp cloth. Make all the gujiyas in similar way and cover with damp cloth.

Step-6 Heat oil in frying pan over medium flame. When oil is medium hot, add 3-4 gujiyas at a time. Deep fry them until light golden brown and crispy over low-medium flame.

Step-7 It will take around 4-5 minutes to deep fry each batch. Drain excess oil with slotted spoon and transfer gujia to a plate covered with kitchen paper towels. Gujiyas are ready. When they cool down completely, store them in an airtight container and consume within 3 - 4 days.

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5. SHAKARKAND KI RABDI (Sweet Potato Rabdi) Ingredients 150 ml Almond + Cashew Milk 2 Tbsp Sweet Potato (Boiled and mashed) 3-4 Stevia Drops ½ Cup Warm Water ½ Tsp Elaichi Powder Few Saffron Strands 1 Tsp Mixed Nuts

Method Boil the milk well and then add the mashed sweet potato into it. Cook well till the milk thickens.

Now add the saffron strands to a cup of warm water and wait till they dissolve completely. Add this to the milk mixture and stir well. Stir in elachi powder and cook for 3-4 mins.

In the end, add 3-4 stevia drops and nuts on top and empty the entire rabdi in a bowl and let it cool. Refrigerate for 1 hour.

Serve chilled.

6. COCONUT BANANA BURFI Ingredients 4 Cups of Fresh Coconut (Scraped) 4 Drops of Stevia 2 Tbsp Cashew Paste 1 Tbsp Almonds (Blanched & shredded) 1 Tbsp Pistachio (Blanched & shredded) 1 Ripened Banana

Method 1.In a thick bottomed kadai, mix the coconut, mashed banana and cashew paste.

Roast it until it thickens up and acquires a halwa-like consistency.

2. Add the pistachio and almonds, and mix well.

3.Spread the coconut batter on a greased tray. Smoothen out the edges of the batter and cut into burfi shapes when it cools down.

Important Note: Eat no more than 1 to 2 pieces of 1" size only.

7. HOLI SPECIAL: THANDAI Ingredients 2.5 cups water 1 Date in paste form 2 tablespoon melon seeds 1/2 tablespoon aniseed 1/2 teaspoon rose water 1/4 cup dry rose petals 3 tablespoon almonds 1 tablespoon poppy seeds 1/2 tablespoon green cardamom 1 teaspoon peppercorns 100 gm fennel seeds stevia if required

Method Step 1 Soak the poppy seeds, fennel seed, and melon seeds in one cup water for 60 minutes. To attain a creamy texture soak the almonds overnight, peel, and then grind all these ingredients into to a fine paste with a few tsp of water and keep aside.

Step 2 Boil the 2.5 cups water in a pan and add the saffron strands and mix well. Add the date paste and simmer till it mixes well. Taste and add stevia if required. Grind the rose petals and peppercorns to a fine powder and add to the saffaron-date water. To make it healthier and soothing you can increase the quantity of fennel seeds.

Step 3 Add the date-saffron water to the almond and seed paste along with some cardamom powder. Mix well and simmer for 2 to 3 minutes. Turn off the flame and let cool to normal room temperature, then refrigerate for 2 to 3 hours. Garnish it with some crushed rose petals, saffron strands and chopped almonds. Serve chilled.

Makes enough for 4 servings.

8. PURAN POLI Ingredients

1¼ Split Bengal Gram (Chana dal) 3/4 Cups Black date paste Stevia drops as needed Pinch of Saffron (Kesar) ¼ Tsp Green Cardamom Powder Pinch of Nutmeg Powder

For the Dough 1½ Cup Khapli Wheat Flour Salt to taste 2 Tbsp Oil

Method

Wash and boil chana dal. Drain and coarsely grind it. In a pan add the dal, grated black date paste, saffron, cardamom powder and nutmeg powder and mix well.

Cook, stirring all the time till dry. Add stevia drops as per the taste. It should resemble a soft ball. Remove and cool. Divide the stuffing into sixteen to twenty equal portions and roll into balls. Mix khapli wheat flour, oil and salt. Add sufficient water to make a soft dough. Cover with a damp cloth and keep aside for one hour.

Divide dough into sixteen to twenty equal portions and roll into balls. Flatten each ball in your palm, stuff with one portion of puran (stuffing), cover and seal the edges.

Dust it with flour and roll out into 6 inches diameter thin roti. Heat a tawa and cook puran poli until done on both sides and remove.

Serve hot with helping of virgin coconut oil and nut milk.

IMPORTANT NOTE: Quantity allowed: 1 thin poli of 6" inch

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9. DAHI VADA Ingredients

1 cup black lentil dal/ Urad Dal ¼ Tsp fenugreek seeds Ginger chilli paste Rock Salt Oil to fry For the yogurt Beaten Vegan yogurt Ginger chilli paste Roasted cumin powder Red chilli powder Salt Lemon juice Mix all the ingredients together.

Method Wash the dal and fenugreek seeds and soak it together for 4 hours, then grind it with water. Fry the dumplings/ vada using this batter.

In a pan take water, put fried dumplings/ vada in that water, let it absorb water from both sides. Once they become soft remove from water squeeze out excess water by gently pressing them. Arrange the dumplings/ vadas in a plate and pour the prepared vegan curd over it. Garnish with green coriander, red chilly powder and cumin powder.

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