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Carribbean Sweet Potato Salad
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:
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
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“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
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raw cashew cheese
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seasoning – any of salt, pepper, chilli powder, chives, dill or jalapeno
For the Sauce
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2-4 onions
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6-8 tomatoes
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2 red peppers
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salt to taste
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oregano to taste
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chilli powder to taste
For the Base
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2 cups wheat flour
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1/2 cup peanut yogurt
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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
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4 (or more) ripe bananas
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cinnamon
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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
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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:
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1 russet potato, chopped, steamed.
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1 small yellow onion, chopped
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1 clove garlic, chopped
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1 tsp ginger, chopped
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1/2 cup pumpkin puree
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1/2 cup almond milk (or any other nut milk)
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1/2 tsp red pepper flakes
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salt and pepper to taste
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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
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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
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2 tbsp of sesame seeds- raw, organic, unpolished
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6 to 8 almonds ( your choice )
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6 to 8 dates – either seedless, or de-seed the whole
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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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FACEBOOK SUPPORT GROUP
If you love Facebook, then join us to be supported on your plant based journey. We offer 3 possibilities from 1st Jan 2016.
1. SHARAN India This is SHARAN’s main Facebook page which you can like and follow for getting useful daily updates and news from the plant based health world. You will also get news about the latest SHARAN events, see testimonials, and more
2. SHARAN’s Vegan Support Group This is an open support group to know more about vegan/plant-based lifestyle. Here you can ask questions and share inspiring stories, tips, recipes, etc.
3. SHARAN’s Plant Powered Health This is the new group only for the past attendees of SHARAN’s events: seminars, cooking classes, retreats or longer programs.
All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.
Please like the main SHARAN page and join the group(s) applicable to you.
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