Diabetes Special

 
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From the desk of Dr Nandita Shah

Our newsletter this week is in honor of World Diabetes Day. Our mission is diabetes reversal through nutrition. The complications of diabetes are so dreadful that it’s Important to prevent and reverse this disease. The bonus? – delicious food!  In this special edition, we have listed some interesting recipes that even diabetics can enjoy, when they follow a healthy whole plant based diet.

Our body heals when we put in the right fuels. Nutrients are units for healing. As far as diabetes (both type 2 and many cases of type 1) goes, medicines and insulin cannot cure. But given the right environment, the body can heal.

Like any species, the best foods for us humans are those that nature designed for us. Those foods that we could consume raw and unrefined and that are instinctively appealing in their natural state. This means we should opt for local, seasonal, organic fruits, vegetables, legumes (beans), nuts and seeds. Therefore we suggest a whole plant based diet. This means even diabetics can have as much fruit as they like but no juice. Sweet tooths can be satisfied with dates, and raisins but not sugar or jaggery or honey, and definitely not with chemical sweeteners! Fats can be had in the form of coconut, avocados or sesame but not oils. Animal products like dairy, eggs, fish, meat and chicken or anything made from these is totally avoided. But we have delicious alternatives for most of these!

Because of our conditionings we need to relearn how to cook and eat to get well, and this is easier than it sounds. Join us somewhere, learn more about how YOU can reach YOUR highest health potential and protect your family from lifestyle diseases.

 
 

Carribbean Sweet Potato Salad

https://www.youtube.com/watch?v=oDSLhmahsiY

Diabetics are often asked to stay away from sweet potatoes, only because they are sweet. But being low in FAT and high on fibre they are no problem for diabetics. Sweet potatoes are known as one of the world’s healthiest foods, and are rich in dietary fibre.

Ingredients:

  • 1/2 tsp ground cinnamon

  • 1/2 tsp ground ginger

  • 1/4 tsp chili powder

  • dash or two of nutmeg

  • 1 tsp mixed herbs

  • 2 small sweet potatoes, diced

  • 1-2 tsp dates paste with a little water

  • lime juice

  • salt and pepper to taste

Method

Preheat oven to 400 F.  Line a tray with parchment paper and set aside.

Mix the spices and herbs together. Mix the potatoes with the spices so they are well coated.  Use more if required.

Put on baking tray and bake for 10-20 mins till fork tender and crisp

Before serving, squeeze lime juice on top and season lightly with salt and black pepper, if required

Serves 4

“Cheese” Pizza

Yes cheese and pizza bread can be made without dairy! Find out how in this delicious recipe, that satisfies your tastebuds in a healthy way! Did you know that dairy is a devil in diabetes?

Ingredients

For the Cheese

  • raw cashew cheese

  • seasoning – any of salt, pepper, chilli powder, chives, dill or jalapeno

For the Sauce

  • 2-4 onions

  • 6-8 tomatoes

  • 2 red peppers

  • salt to taste

  • oregano to taste

  • chilli powder to taste

For the Base

  • 2 cups wheat flour

  • 1/2 cup peanut yogurt

  • salt to taste

To Make the Cheese

To the cashew cheese add any seasoning of your choice. salt or pepper or chilli powder or chives or dill or jalapeno.

To make the Pizza Sauce

Chop the onions into quarters. Chop the tomatoes into quarters. Chop the red peppers into big pieces. Blend all these into a sauce. Then put the sauce to boil in a saucepan until it reduces to ½ the original quantity. Add salt, oregano and chilli powder to taste.

To Make the Dough

Make a dough from whole wheat flour. Add ½ cup of peanut yogurt and allow the dough to rise in a warm place. Add salt.  When it rises in 6-8 hours roll the dough out into a pizza base. Prick with a fork and bake for 5 mins in a preheated oven at 180C.

Assemble the Pizza

Take the pizza base, apply the sauce and then add dollops of the cheese all over or just apply a layer of cheese. Bake in the oven at 180C for 10-15minutes till the cheese is brown.

Serves 4

Banana Surprise

Bananas are thought to be a no-no for diabetics, and also are thought to make you put on weight. This is a big misconception. Bananas excel nutritionally and are full of fibre too. Nature’s Fast Food. A primate pleaser. Don’t forget we are primates too!

This is an unbelievably creamy ice cream and its so easy!

Ingredients

  • 4 (or more) ripe bananas

  • cinnamon

  • walnuts

Method

Place peeled halved bananas in a box in the freezer. After 2 days or later, take them out and put in the blender or food processor till you get a smooth creamy ice cream.

Add some cinnamon and walnuts for an extra punch. Serve immediately as it is made.

Variations

Garnish with berries, raisins or chopped fruit of your choice.

Replace the cinnamon and walnuts with zest of  ¼ of an orange and 1tbsp grated ginger.

Replace cinnamon with vanilla extract or vanilla powder for vanilla ice cream.

Serves 4

 

Creamy Potato Pumpkin Soup

Pumpkins are in season, and Nature brings everything in season for a reason. Having pumpkin is wonderful for your heart due to the fibre, potassium and Vitamin C in it. Warm soups are always devoured in winter.

This recipe was contributed by Ms. Rupali Shah (adapted from recipe by Ms. Gina Matsoukas)

Ingredients:

  • 1 russet potato, chopped, steamed.

  • 1 small yellow onion, chopped

  • 1 clove garlic, chopped

  • 1 tsp ginger, chopped

  • 1/2 cup pumpkin puree

  • 1/2 cup almond milk (or any other nut milk)

  • 1/2 tsp red pepper flakes

  • salt and pepper to taste

  • coriander to garnish

Method

Sauté the potato, onion, garlic and ginger till the onion and potato are soft (this step can be avoided and all ingredients transferred to a blender directly, but this step gives the soup a flavor).

Transfer to a blender. Add all other ingredients (except coriander). Blend on high for about 5 minutes until you see steam emerging. Pour into bowls, adjust salt and pepper, garnish with coriander leaves. You can add a slice of almond on top for added crunch.

Serves 2

Date and Nut and Seed Shake

Filled with sesame, this drink is highly rich in calcium. Dates add to the sweetness. Together sesame, dates, and almonds form nutrient dense shake, which even kids enjoy! When we fill our body with high nutrition fuels, we help healing.

This is a great replacement for that morning glass of milk given to children

Ingredients

  • 2 tbsp of sesame seeds- raw, organic, unpolished

  • 6 to 8 almonds ( your choice )

  • 6 to 8 dates – either seedless, or de-seed the whole

  • for flavour- 1 cardamom /a pinch of cinnamon /a pinch of saffron

Method

In the small blender blend sesame seeds, almonds, and the flavouring together till it forms a powder. Then add the dates ( de-seeded ) and blend till pasty. Add a little bit of water if you desire to make it smoother. Remove the paste into a tall glass. Add water, and mix well.

Serves 1 glassful

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https://sharan-india.org/people/reyna-rupani/

This newsletter was compiled by SHARAN Associate Reyna K Rupani, who is based in Mumbai. She facilitates the Six Weeks to Health & Weight loss program and also conducts Health talks for schools, groups, corporates and more. Find out how she has benefited in so many ways by going on a whole plant-based diet here

Sanctuary for Health and Re-connection to Animals and Nature (SHARAN) is a non-profit organisation with the goal of spreading awareness about holistic health and an ecologically sustainable compassionate lifestyle.

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