Cabbage and Soya Parathas: A Healthy Version of Your Favorite Food

Effective weight management is difficult short-term measures. It demands a overhaul of one’s lifestyle.

In order to stick with the long-term dietary changes, it is important to innovate to make healthier versions of your favourite foods, rather than sacrificing them all together.

In this recipe, soy flour is incorporated in the all-time universal favourite paratha to give it a nutritional boost. Soy foods can be an excellent addition to your diet plan. It contains isoflavones which are effective in bringing down blood sugar and improving heart health.

Besides being extremely nutritious, the addition of cabbage makes the paratha softer and more palatable and the addition of spices and condiments ensures that the flavour of this delicious treat is not compromised.

Ingredients

1 cups wholewheat flour

½ cup soya flour

2 teaspoons oil

½ cup grated cabbage

½ tablespoon grated ginger

Red chilli powder, to taste

1 teaspoon Dhania-jeera powder

1 green chilli, chopped fine (optional)

1 tablespoon coriander leaves, chopped fine

Salt, to taste

Oil, to cook (optional)

Method

Add 1 teaspoon salt to the cabbage and keep aside. After 10-15 minutes press the grated cabbage in the fist to squeeze out as much water as possible.

Combine all the ingredients and knead into a soft dough using water as required. Let the dough rest for 30 mins.

Divide the dough into equal balls and roll them into parathas.

On a tava, cook the paratha, flipping it to ensure it is cooked well on both sides.

Serve with low-fat yoghurt and vegetable / chicken curry for a complete meal.

Variation: Substitute cabbage with grated radish or chopped methi leaves for a different flavour.

Bon Appetit!


About Dr Abhay Agrawal:

Dr Abhay Agrawal is a world-class expert in all types of Bariatric and Diabetes surgeries: Mini Gastric Bypass, Roux-en- y Gastric Bypass, Sleeve Gastrectomy and Ileal Transposition (Diabetes Surgery). He is highly skilled with vast experience in advanced laparoscopic surgery. One of the few in India to offer 3D laparoscopic Surgery.

Dr Agrawal is among World’s first and few to be certified as International Surgeon of Excellence from the non-profit accreditation organisation from USA, Surgical Review Corporation (SRC).

He has treated more than 4000 patients with Bariatric and Diabetes Surgeries. His Bariatric and Diabetes Surgery program is well known for consistent and high quality results in long term weight loss and permanent cure for Type 2 Diabetes.  He personally treats every patient with out delegating it to juniors.

Dr Agrawal is available for consultations and surgeries at his own Center for Obesity and Diabetes Control (CODC) Malad East; SevenHills Hospital Andheri East; Apollo Spectra Hospital Tardeo, at Mumbai; and once a month at Kalda Hospital Raipur, India.

For appointments: Call or What’s app on +91 98210 32169 or Email at drabhay@gmail.com

Low Fat Butter Chicken

Who says a diabetic or a weight-loss diet means compromising on taste and flavour?

It simply means finding substitutions that will help reduce the fat and sugar content of your food.

Make sure that you continue to pamper your taste buds, else you are likely to get frustrated and resort to a binge, sooner or later.

This recipe of butter chicken skips the butter completely, yet, manages to get the same rich, creamy consistency through a paste made from yoghurt and spices.

The low carbohydrate and high protein content of yoghurt helps up the nutritive content of this all-time favourite.

 

Ingredients

400 gm chicken, cut into chunks

4 onions, sliced

1 tablespoon garlic, minced

2 inch cinnamon stick

4-5 cloves

2 bay leaves

2 cardamom

6 tomatoes, chopped

¼ cup yoghurt

½-1 teaspoon red chilli powder

½ teaspoon coriander powder

¼ teaspoon turmeric powder

Salt, to taste

2-3 green chillies, slit and deseeded

2 teaspoons oil

 

Method

Heat the oil in a pan. Add onion, garlic, cinnamon, bay leaves and cardamom. Saute til the onion turn brown.

Switch off the gas and transfer the mixture to another bowl and let cool

Saute the chicken chunks in the same pan, in the oil left over after sauteing the onion and spice mixture.

While the chicken is cooking, blend the onion with the tomatoes and yoghurt to get a smooth paste.

When the chicken is almost cooked, add the onion and yoghurt mixture and cook.

Add the red chilli powder, turmeric powder, dhania powder, green chillies and salt and let the chicken cook.

When the oil starts floating at the top, the butter chicken is ready to eat.

Garnish it with coriander and serve with wholewheat rotis.

 

Bon Appetit!


About Dr Abhay Agrawal:

Dr Abhay Agrawal is a world-class expert in all types of Bariatric and Diabetes surgeries: Mini Gastric Bypass, Roux-en- y Gastric Bypass, Sleeve Gastrectomy and Ileal Transposition (Diabetes Surgery). He is highly skilled with vast experience in advanced laparoscopic surgery. One of the few in India to offer 3D laparoscopic Surgery.

Dr Agrawal is among World’s first and few to be certified as International Surgeon of Excellence from the non-profit accreditation organisation from USA, Surgical Review Corporation (SRC).

He has treated more than 4000 patients with Bariatric and Diabetes Surgeries. His Bariatric and Diabetes Surgery program is well known for consistent and high quality results in long term weight loss and permanent cure for Type 2 Diabetes.  He personally treats every patient with out delegating it to juniors.

Dr Agrawal is available for consultations and surgeries at his own Center for Obesity and Diabetes Control (CODC) Malad East; SevenHills Hospital Andheri East; Apollo Spectra Hospital Tardeo, at Mumbai; and once a month at Kalda Hospital Raipur, India.

For appointments: Call or What’s app on +91 98210 32169 or Email at drabhay@gmail.com

Egg-muffin

While we may not yet have a clear answer to what came first, the egg or the chicken, when it comes to the first meal of the day…the egg wins hands down.

The high nutrient value of eggs make them an excellent way to start the day or for that matter a healthy snack at any time of the day. Eggs are a rich source of protein and also contribute to increase the HDL (good cholestrol) in the blood stream.

Eggs are also high on the satiety index, which means that they keep you feeling full for longer. This means that you are less likely to reach for an unhealthy snack, this reducing the total number of calories consumed.

Egg muffins are perfect for those busy mornings when you don’t have the time to flip omelettes. Just a few minutes in the oven is all it takes to get this wholesome breakfast on the table.

 

Ingredients

3 whole eggs

1 cup mixed peppers, chopped

½ cup onion, chopped

1 cup spinach, chopped

½ cup mushrooms, chopped

1 tablespoon fresh basil, chopped

½ tablespoon olive oil

Salt, to taste

Pepper, to taste

2 tablespoon cheese (optional)

 

Method

  • Preheat oven to 200°C.
  • Grease a six-slot muffin pan with oil. Or, line the muffin pan with paper cups and avoid the oil.
  • In a nonstick pan, heat the oil. Sauté the onions and peppers. After they soften, add the spinach and mushrooms and sauté till the veggies are cooked and mist of the water has evaporated.
  • In a bowl break the eggs and whisk together.
  • Add the sautéed veggies, basil, salt and pepper and mix well together. Add the cheese, if using.
  • Pour the egg and veggie mixture into the greased muffin mould and pop into the oven.
  • Bake for 15-20 minutes. The top should brown slightly and the eggs should be cooked through.
  • Remove from the oven, cool slightly and unmould.
  • Serve hot with a chilli sauce.

Tips:

Add a dollop of pesto sauce or chilli sauce to the egg mixture to infuse the egg-muffin with more flavour.

 

Bon Appetit!


About Dr Abhay Agrawal:

Dr Abhay Agrawal is a world-class expert in all types of Bariatric and Diabetes surgeries: Mini Gastric Bypass, Roux-en- y Gastric Bypass, Sleeve Gastrectomy and Ileal Transposition (Diabetes Surgery). He is highly skilled with vast experience in advanced laparoscopic surgery. One of the few in India to offer 3D laparoscopic Surgery.

Dr Agrawal is among World’s first and few to be certified as International Surgeon of Excellence from the non-profit accreditation organisation from USA, Surgical Review Corporation (SRC).

He has treated more than 4000 patients with Bariatric and Diabetes Surgeries. His Bariatric and Diabetes Surgery program is well known for consistent and high quality results in long term weight loss and permanent cure for Type 2 Diabetes.  He personally treats every patient with out delegating it to juniors.

Dr Agrawal is available for consultations and surgeries at his own Center for Obesity and Diabetes Control (CODC) Malad East; SevenHills Hospital Andheri East; Apollo Spectra Hospital Tardeo, at Mumbai; and once a month at Kalda Hospital Raipur, India.

For appointments: Call or What’s app on +91 98210 32169 or Email at drabhay@gmail.com

Bisibelle Oats

In recent years, oats have slowly but surely established their presence in Indian kitchens. Packed with protein and fiber and low on fat, oats are at the top of the list of healthy foods. Oats contribute to a healthier heart and also help regulate blood sugar.

Oats are largely looked upon as a breakfast item. When mixed with fruit, nuts and low-fat milk or yoghurt, they provide a filling and nutritious start to the day. But, they are too versatile to be restricted to breakfast time and tastte as good in their savoury avatar as they do in the sweet form.

In this delicious recipe from the south of India, oats replace rice to up the nutrient quotient of the dish. With all the flavours of the original recipe maintained, you can enjoy this delicious bowl of to your heart’s content, guilt-free.

 

Bisibelle Oats

Ingredients

1 cup oats

½ cup tuvar dal

1 cup mixed vegetables, chopped (carrots, green peas, french beans)

1 small tomato, chopped

1 onion, chopped

2 cloves garlic, minced

2 teaspoon, tamarind pulp

2 teaspoon bisibelle masala / sambhar powder

Salt, to taste

½ teaspoon turmeric

1 teaspoon red chilli powder

2 teaspoons ghee

½ teaspoon rai (mustard seeds)

½ teaspoon urad dal

5-6 curry leaves

1/8 teaspoon hing

 

Method

  1. Dry roast the oats and keep aside.
  2. Cook the dal and the vegetables in a pressure cooker for 2-3 whistles and keep aside.
  3. Heat the ghee in a non-stick pan and add mustard seeds. Once they start spluttering, add the urad dal and saute till the dal turns golden brown. Then, add hing and curry leaves and saute for a few seconds.
  4. Add onion and garlic and saute till the onion turns transluscent. Add tomatoes and saute till they soften. Add the red chilli powder and saute for a few seconds, stirring continuously.
  5. Add the dal and vegetable mixture, oats, turmeric powder, bisibelle masala, tamarind juice and salt and mix well.
  6. Next, add water a little at a time till the oats are cooked. The bisibelle oats should have a khichdi-like consistency.
  7. Serve hot with low-fat curds.

 

Bon Appetit!


About Dr Abhay Agrawal:

Dr Abhay Agrawal is a world-class expert in all types of Bariatric and Diabetes surgeries: Mini Gastric Bypass, Roux-en- y Gastric Bypass, Sleeve Gastrectomy and Ileal Transposition (Diabetes Surgery). He is highly skilled with vast experience in advanced laparoscopic surgery. One of the few in India to offer 3D laparoscopic Surgery.

Dr Agrawal is among World’s first and few to be certified as International Surgeon of Excellence from the non-profit accreditation organisation from USA, Surgical Review Corporation (SRC).

He has treated more than 4000 patients with Bariatric and Diabetes Surgeries. His Bariatric and Diabetes Surgery program is well known for consistent and high quality results in long term weight loss and permanent cure for Type 2 Diabetes.  He personally treats every patient with out delegating it to juniors.

Dr Agrawal is available for consultations and surgeries at his own Center for Obesity and Diabetes Control (CODC) Malad East; SevenHills Hospital Andheri East; Apollo Spectra Hospital Tardeo, at Mumbai; and once a month at Kalda Hospital Raipur, India.

For appointments: Call or What’s app on +91 98210 32169 or Email at drabhay@gmail.com

A Hot & Healthy Cuppa Soup

The first few weeks, post-surgery is a time you adapt to the changes that your body has gone through. It is advisable to eat simple and small meals which are light on the stomach and easy to digest.

Soups can be an excellent for your daily meal plan in this phase and beyond. They can also serve as a tasty snack and also help you to get a healthy dose of daily nutrition with each serving.

But, you don’t have to stick to the same old boring tomato soup every day.

Variety will make your meals more interesting and help you stick to your prescribed diet.

In the recipe below, you will find that adding beans and vermicelli to tomato soup makes it more appetising and more filling. The beans are high in dietary fibre and thus an excellent addition to any meal as they prevent blood sugar from rising too quickly.

A mug of wholsome yumminess and your favourite book can be the ideal companions in your road to recovery.

Tomato Vermicelli Soup

Ingredients (Serves 2)

300ml tomato juice

2 heaped tablespoons cooked lima beans (vaal ni daal)

3 tablespoon chopped mixed vegetables (capsicum, carrot, french beans)

1/8 cup vermicelli noodles, uncooked

Salt, to taste

Black pepper, to taste

To Garnish

A few basil leaves

Chopped spring onion greens

 

Method

  • Parboil the chopped vegetables, taking care not to overcook as the vegetables will cook further in the soup.
  • In a pan, combine the tomato juicem cooked beans, vegetables and the uncooked vermicelli noodles. Add salt and pepper.
  • Put the soup on boil for about 5 minutes. Once the vegetables and noodles are cooked through, simmer for 2-3 minutes.
  • Pour the soup into two mugs, garnish with basil leaves and spring onion greens and serve hot.

Bon Appetit!

Healthy Recipe: Kadhi with a Twist

One of our frightful perceptions about going on a diet is that we must sacrifice all our favourite dishes and munches.

And often, that can be the biggest obstacle in staying on the meal plan prescribed to us. It need not always be true. Instead of completely giving up the foods that you love, we can find a way to boost their nutritional value.

With winter setting in, one of our favorite comfort foods is rice with a bowl of steaming hot kadhi. Isn’t it?

The addition of sprouts to the humble dahi kadhi will amp up the nutritive quality of your meal. The low calorie but high nutrient combination of sprouts makes them an excellent option to have your taste buds enthralled while not adding much to your weight.

So, here is a winter special recipe from Center for Obesity and Diabetes Control, brought in just for you:

Sprouts Kadhi

Ingredients

1½ cups sour curds

4 teaspoon besan (gram flour)

1 cup mixed sprouts (chana, moong, etc)

2 teaspoons oil

½ teaspoon mustard seeds (rai)

½ teaspoon whole cumin seeds (jeera)

¼ teaspoon asfoetida (hing)

2 Kashmiri red chillies, broken into 1” pieces

¼ teaspoon turmeric powder

¼ teaspoon red chilli powder

Green chilli paste, as per taste

Salt,a s per taste

 

Method

  • Heat oil in a pressure cooker. Add rai and jeera.
  • When the seeds start to splutter, add hing and Kashmiri red chillies and saute for 2-3 minutes, stirring
  • Add the mixed sprouts, turmeric powder, redchilli powder, green chilli paste and salt and mix well.
  • Add 1½ cups of water. Close the lid of the pressure cooker and cook for 3 whistles.
  • In the meantime, mix the curds, besan and ½ cup of water in a bowl and whisk them together. Make sure that there are no lumps in the mixture. Keep aside.
  • Once the cooker has cooled down and the steam has escaped, carefully twist open the lid of the cooker
  • Stir the curds mixture into the cooked sprouts. Adjust salt as required. Cook on a medium flame for 3-4 minutes. Stir continuously.
  • Serve hot with brown rice or wholewheat chapatis.

Bon Appetit!!