Healthy eating for diabetes management and prevention

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Mississauga, April 15 (CINEWS): According to the Canadian Diabetes Association (CDA) 2013 Clinical Practice Guidelines, the South Asian community is among those identified to be at a higher risk of developing type 2 diabetes and its complications like heart disease than the general population. George Brown College (GBC) began an applied research project to reach out to these high risk communities with the aim of creating healthy versions of

Professor Sobia Khan and GBC students demonstrate healthy versions of popular South Asian recipes at the Real Canadian Superstore

traditional ethnic dishes. These recipes were modified at GBC to become diabetes friendly according to the CDA nutrition guidelines.
Some of them, now part of a diabetes cookbook “150 Best Indian, Asian, Caribbean and more Diabetes Recipes” by Sobia Khan (a registered dietician and professor of food and nutrition at GBC) were showcased at the Real Canadian Superstore on Argentia Road in Mississauga last Saturday.
The healthy cooking event was hosted by The Georgetown Hospital Foundation and Halton Healthcare in partnership with the PC Cooking School, George Brown College, Halton Diabetes Program and the Mississauga Halton Central Intake, Self- Management Program. We have shared a few recipes with our readers below.

 

Chickpea Rice (Channa Chawal)

Prepara tion time: 20 minutes
Cooking time: 50 minutes
Makes 8 servings

 

 

 

Ingredients
20 black peppercorns, whole
10 cloves, whole
2 black cardamom, cracked
1 stick cinnamon (dalchini), broken into
1-inch (2.54 cm) pieces
1-1/2 tsp (7 mL) cumin seeds
1 tbsp (15 mL) canola oil
1/2 cup (125 mL) minced onion
2 tbsp (30 mL) minced garlic
2 tbsp (30 mL) minced ginger
1 tbsp (15 mL) water
1 can (19 oz /540 mL) chickpeas, drained and rinsed
1 cup (250 mL) brown basmati rice
2 cups (500 mL) cold water
1/2 tsp (2 mL) salt

Method
1. Wash and soak rice for 20 minutes.
2. In a medium saucepan over Medium heat, add peppercorns, cloves, cardamom, cinnamon and cumin seeds and toast until fragrant; about 1 minute.
3. Add oil and allow to heat.
4. Add onions and cook until onions are golden brown; about 5 minutes.
5. Add garlic, ginger and 1 tbsp water. Cook for 3 minutes.
6. Add chickpeas and rice and water and stir. The water should be level with rice and chickpea mixture.
7. Bring to a boil over High heat. After 2 minutes, lower heat to Low.
8. Add salt, stir, cover and simmer for 40 minutes or until water is absorbed.
9. Remove from heat, fluff with fork then cover and let sit for 5 minutes before serving.

Tips
1. Toast whole spices first when using them in dishes as the heat will bring out their flavour. By using spices and herbs, you will not need as much salt in your dishes. The salt has been reduced from the original recipe and the spices, garlic and ginger increased to maintain the flavour of the dish.
2. Add whole grains to your diet by switching to brown basmati rice instead of white. The cooking time for brown rice will be more than white but you will not notice a difference in flavour and it will add more fibre to your diet.
3) This rice dish will also freeze well. Place the rice in small containers and freeze. To serve, just thaw in the fridge and warm up.

Nutritional Analysis Per Serving
(2/3 cup)
Calories………………………………………………………………. 175
Fat, total……………………………………………………………… 3 g
Fat, saturated…………………………………………………….. 0 g
Cholesterol…………………………………………………….. 0 mg
Carbohydrate……………………………………………………32 g
Fibre……………………………………………………………………. 4 g
Sodium……………………………………………………….. 267 mg
Protein………………………………………………………………… 5 g
Food Choices
Carbohydrate…………………………………………………..1 1/2
Meat & Alternatives…………………………………………..1/2
Fat………………………………………………………………………..1/2

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Whole Wheat and Gram Flour Flat Bread (Besan Roti)

Preparation time: 30 minutes
Cooking time: 20 minutes
Makes 6 servings

 

 

 

Ingredients
1 cup plus 1 tbsp (265 mL) whole wheat flour
1/2 cup (125 mL) chickpea or gram flour (besan)
1/2 cup (125 mL) finely chopped fresh spinach,
washed and dried
1/4 cup (60 mL) minced onion
1/4 cup (60 mL) water (approx.)
4 tsp (20 mL) finely chopped cilantro, washed
and dried
4 tsp (20 mL) canola oil, divided
1/2 tsp (2 mL) red chilli flakes
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) baking powder

Method
1. In a bowl, place 1 cup (250 mL) of the whole wheat flour, gram flour, spinach, onion, water, cilantro, 2 tsp (10 mL) of the oil, red chilli flakes, saltand baking powder and knead to form a soft dough.
2. Cover with plastic wrap or damp towel and let rest 15 minutes.
3. Divide into 6 evenly portioned balls.
4. On a lightly floured surface using the remaining whole wheat flour, flatten balls with hand into small discs and then roll out with rolling pin into 6 inch (15 cm) diameter circles.
5. Lightly brush each with remaining canola oil.
6. In a small sauté pan, on Medium heat fry each roti for approximately 1 minute on each side or until lightly blistered.

Tips
1. The water in this and other dough recipes is a guideline as some flours may absorb the water differently than others. For this recipe, you want a dough that is soft, but not sticky.
2. Gram flour is made from dried and ground chickpeas, is gluten free, a good source of fibre and has a lower glycemic index. Adding whole wheat flour with gram flour adds a nice texture to the dough and keeps it together and soft as it contains gluten.

Nutritional Analysis Per Serving
(1 roti, 6 inches)
Calories………………………………………………………………. 133
Fat, total……………………………………………………………… 4 g
Fat, saturated…………………………………………………….. 0 g
Cholesterol…………………………………………………….. 0 mg
Carbohydrate……………………………………………………21 g
Fibre……………………………………………………………………. 4 g
Sodium……………………………………………………….. 218 mg
Protein………………………………………………………………… 5 g
Food Choices
Carbohydrate…………………………………………………………1
Fat……………………………………………………………………………1

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Butter Chicken (Makhani Murgh)

Preparation time: 50 minutes
Cooking time: 30 minutes
Makes 6 servings

 

 

 

Ingredients
Chicken and Marinade
2 tbsp (30 mL) non-fat yogurt
½ tsp (2 mL) paprika
½ tsp (2 mL) chili powder
1 lb (500 g) boneless, skinless chicken breast, cut into
1 inch (2.54 cm) cubes

Curry Sauce
1-1/2 tsp (7 mL) canola oil
1 tsp (5 mL) minced garlic
1 tsp (5 mL) minced ginger
2 tbsp (30 mL) tomato paste
2 cups (500 mL) no salt added diced canned tomatoes
1 cup (250 mL) water
1 tbsp (15 mL) finely ground, unsalted and dry roasted cashews
1/3 cup (75 mL) non-fat yogurt
2 tsp (10 mL) dry fenugreek leaves
1-1/2 tsp (7 mL) garam masala
1/2 tsp (2 mL) salt

Method
1. In a medium bowl, add yogurt, paprika and chili powder for marinade and mix.
2. Add chicken and stir to coat. Cover the bowl with plastic wrap and refrigerate for 30 minutes.
3. Place chicken on a baking sheet with all the marinade. Bake for 10 minutes at 350ºF (175ºC).
4. In a large ovenproof pot, heat oil over Medium heat, add garlic and ginger and fry for about 1 minute or until golden brown.
5. Add tomato paste to pan and cook for 2 minutes.
6. Add the tomatoes, water and cashews and bring to a boil.
7. Add yogurt and simmer uncovered for 10 minutes until sauce reduces by about 25%.
8. In blender or food processor, add sauce and puree until smooth. Place back in pan.
9. In a small sauté pan, add fenugreek and toast; about 1 minute. Take off heat and crush leaves with fingers into powder.
10. Add baked chicken to the sauce, with toasted fenugreek, garam masala and salt.
11. Bring to a boil, turn down heat to Low, simmer uncovered and reduce until sauce is slightly thick.
12. Add cream, mix and take off heat immediately.
1/4 cup (60 mL) half-and-half (10%) cream

Tips
1. This is a recipe from North India where butter (ghee), nuts and cream are used in many traditional dishes. In order to reduce the total and saturated fat significantly from the
original recipe, yogurt was used to replace most of the cream and the ghee has beeneliminated. The amount of nuts was also reduced significantly.
2. If cream is necessary for a traditional dish, use lower fat cream like half and half (10%) rather than whipping cream (35%). Add it at the end of the recipe to avoid curdling.
3. Use no salt added canned tomatoes so you can control the amount of salt in your dishes. Left over tomatoes from the can be refrigerated and used another day. They last up to 3 days in a sealed container and are a great addition to any curry.
4. Pre-made curry powders and mixes can be found in South Asian ethnic stores. They may reduce the number of spices added to a recipe but can have a lot of added salt. It is best to cook curries from homemade spices or spice blends instead of using store bought curry mixes or powders.

Nutritional Analysis Per Serving
(3/4 cup)
Calories………………………………………………………………. 142
Fat, total……………………………………………………………… 4 g
Fat, saturated…………………………………………………….. 1 g
Cholesterol…………………………………………………… 48 mg
Carbohydrate…………………………………………………….. 7 g
Fibre……………………………………………………………………. 1 g
Sodium……………………………………………………….. 267 mg
Protein……………………………………………………………….19 g
Food Choices
Meat & Alternatives……………………………………….2 1/2

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Mixed Vegetable Curry with Cheese (Paneer Bhurji)

Prepa ration time: 20 minutes
Cooking time: 15 minutes
Makes 8 servings

 

 

 

Ingredients
1-1/2 tsp (7 mL) cumin seeds
1-1/2 tsp (7 mL) red chili flakes
1-1/2 cups (375 mL) diced green cabbage
1 cup (250 mL) diced onion
1 tbsp (15 mL) canola oil
1 tbsp (15 mL) tomato paste
3 cloves garlic, minced
1 tbsp (15 mL) minced ginger
2 tbsp (30 mL) water (optional)
1/2 tsp (2 mL) ground fenugreek
1/2 tsp (2 mL) turmeric
3/4 cup (175 mL) no salt added diced canned tomatoes
2 tbsp (30 mL) non-fat yogurt
7 cups (1.75 L) fresh spinach, washed and drained
1/4 cup (60 mL) frozen green peas
1 tsp (5 mL) garam masala
1 package (12 oz/350 g) dry pressed cottage cheese
(0.5%) or low-fat paneer (see recipe), crumbled
1/2 cup (125 mL) drained and rinsed canned
navy beans
1/4 cup (60 mL) chopped cilantro leaves
1/2 tsp (2 mL) salt

Method
1. In a large skillet over Medium heat, toast cumin and chili flakes until fragrant; about 1 minute.
2. Add cabbage, onion and oil and sauté until softened; about 3 minutes. Add tomato paste, garlic, ginger and sauté until garlic and ginger are golden; about 2 minutes.
3. Add water if needed to deglaze pan.
4. Add fenugreek and turmeric and cook for 1 minute. Add tomatoes and yogurt, stir and using the liquid from the tomatoes, remove the cooked spices from the bottom of the pan.
5. Add spinach and stir until it wilts.
6. Add peas and garam masala.
7. Cover and simmer on Low heat until liquid has evaporated but is not overly dry; about 5 minutes.
8. Combine cheese, navy beans, cilantro and salt into mixture. And remove from heat.

Tips
1. The nutritional information for this recipe is calculated using the dry pressed cottage cheese. You can also use homemade low-fat paneer cheese (see recipe) or low-fat tofu.
2) If you find your food is starting to stick to the pan, do not add any more oil. Instead add a tbsp of water to prevent the food from continuing to stick and/or burn. If this continues you may have your element on too high of a heat and should try turning it down slightly.
3) The amout of potatoes and green peas were adjusted from the original recipe and replaced with other vegetables such as spinach and cabbage. Potatoes and green peas are considered a “starchy” vegetable and can raise blood sugar levels if you have prediabetes or diabetes. You can either replace or cut back on these vegetables to reduce the amount of carbohydrates in this dish.

Nutritional Analysis Per Serving
(1/2 cup)
Calories………………………………………………………………. 101
Fat, total……………………………………………………………… 2 g
Fat, saturated…………………………………………………….. 1 g
Cholesterol…………………………………………………….. 3 mg
Carbohydrate……………………………………………………10 g
Fibre……………………………………………………………………. 3 g
Sodium……………………………………………………….. 297 mg
Protein……………………………………………………………….11 g
Food Choices
Meat & Alternatives………………………………………………1
Extra………………………………………………………………………..1
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Okra and Tomato Curry (Bhindi)

Preparation time: 20 m inutes
Cooking time: 20 minutes
Makes 7 servings

 

 

 

Ingredients
1 tbsp (15 mL) canola oil
2 medium onions, thinly sliced (lengthwise)
2 medium tomatoes, peeled and chopped
1 tsp (5 mL) red chili flakes
1 tsp (5 mL) salt
1/2 tsp (2 mL) turmeric
2 lb (1 kg) fresh or frozen okra, sliced and trimmed
1/4 cup (60 mL) freshly squeezed lemon juice
1 cup (250 mL) water (approx.)
1 cup (250 mL) chopped cilantro (approx.)

Method
1. In a large sauté pan, heat oil over Medium heat. Add onions and cook for about 2 minutes or until soft.
2. Add tomatoes and cook until onions are translucent and tomatoes are soft; about 2 minutes.
3. Add chili flakes, salt and turmeric and stir for 2 minutes.
4. Add okra and mix well, adding 2 tbsp (25 mL) of water if ingredients stick to pan.
5. Add lemon juice and cook for 2 minutes, adding another 2 tbsp of water if sticking.
6. Reserve 2 tbsp (25 mL) cilantro, and add remaining to pan.
7. If using fresh okra, add remaining water and cover and cook up to 15 minutes. Omit adding the rest of the water here if using frozen okra.
8. Garnish with reserved cilantro when okra is tender and remove from heat.

Tips
1) You can use fresh or frozen pre-sliced okra in this recipe. Use frozen okra when fresh okra is not available or in season. You will need less water to cook the frozen okra in this recipe, as it has been blanched before freezing.
2) Okra is a good source of soluble fibre which has shown to decrease LDL (unhealthy) cholesterol and help to maintain blood sugar levels for individuals with prediabetes or diabetes.
3) The amount of oil in the recipe has been cut down to make it low fat. If you find your ingredients are starting to stick to the pan, do not add any more oil. Instead add a tbsp of water to prevent sticking and/or burning. If this continues you may have your element on too high of a heat so turn it down slightly.

Nutritional Analysis Per Serving
(1 cup)
Calories………………………………………………………………….74
Fat, total……………………………………………………………… 2 g
Fat, saturated…………………………………………………….. 0 g
Cholesterol…………………………………………………….. 0 mg
Carbohydrate……………………………………………………15 g
Fibre……………………………………………………………………. 5 g
Sodium……………………………………………………….. 349 mg
Protein………………………………………………………………… 4 g
Food Choices
Fat………………………………………………………………………..1/2

Acknowledgements:
Sobia Khan, MSc, RD (Professor of Food and Nutrition), Canadian Diabetes Association, Robert Rose Publishing, Centre of Hospitality of Culinary Arts and Research and Innovation at George Brown College, and Culinary and Nutrition Management students at George Brown College.

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