Diabetes Friendly Holi Recipe Book | Freedom from Diabetes

1. Learn More-https://www.freedomfromdiabetes.org/

2. 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 ofHoli. Do not exceed this quantity. Please check BSL after eating this. This is allowed only on the day of HOLI, to celebrate thefestival. 1.SAMOSA Ingredients Cover 1 cup emmer wheat flour/ khapali wheat flour 2 pinches carom seeds/ajwain 1 tbsp hotoil ½ tspsalt Stuffing ¾ cup mashed sweetPotato ½ cup finely grated or chopped steamed mix vegetables like carrot, spring onion, cauliflower, cabbage, crushed green peasetc tsp ginger-chillipaste ¼ tsp garammasala ¼ tsp coriander powder ¼ tsp dry mango powder tbsp finely chopped coriander Salt 1 tspoil Oil forbrushing https://www.freedomfromdiabetes.org/

3. 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 keepaside. 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 isready. Preheat oven to 180 degreesCelsius. 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 tamarindchutney.

4. 2. STUFFEDPURI Ingredients 1 cup emmer wheatflour 2 tspoil Salt totaste Stuffing 1 cup boiled greenpeas 3 tsp ginger chillipaste ½ tsp cumin powder ¼ tsp lemon juice Salt 1 tspbesan 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 15minutes. 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 becomesdry. Let it coolcompletely. 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 mintchutney. https://www.freedomfromdiabetes.org/

5. 3. SWEETPURI Ingredients 1 cup Emmer wheat flour/ khapali wheat flour 1 ½ tbsp cashew butter 1/3 cup thick datepaste ¼ cup almondmilk ¼ tsp cardamompowder Oil tofry 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. Servehot.

6. 4. GUJIYA/KARANJI Ingredients forCover cup Khapli atta (approx. 125gms) 1½ tablespoons cold pressed peanut oil (Heated) Pinch ofsalt Chilled Water as needed (approx. 1/4cup) Ingredients forStuffing 1/4 cup almond or cashewpowder 1cup fresh gratedcoconut Dates chopped finely 4 to 5 dropsstevia 1/4 cup chopped Mixed Nuts (Cashew Nuts, Almonds) 1/4 teaspoon CardamomPowder Oil, for deepfrying Method Directions forcover 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 15-20minutes. While the dough is resting, let’s make thestuffing. Directions forstuffing Mix all stuffing ingredients together and keep aside.

7. How to shapegujiya/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 equalportions. 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 likepuri. 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 wetfingertip. 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 stuffinginside. 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-mediumflame. 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 - 4days. https://www.freedomfromdiabetes.org/

8. 5. SHAKARKAND KI RABDI (Sweet PotatoRabdi) Ingredients 150 ml Almond + CashewMilk 2 Tbsp Sweet Potato (Boiled and mashed) 3-4 SteviaDrops ½ Cup WarmWater ½ Tsp ElaichiPowder Few Saffron Strands 1 Tsp MixedNuts 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 3-4mins. 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 1hour. Serve chilled.

9. 6. COCONUT BANANABURFI Ingredients 4 Cups of Fresh Coconut (Scraped) 4 Drops ofStevia 2 Tbsp Cashew Paste 1 Tbsp Almonds (Blanched & shredded) 1 Tbsp Pistachio (Blanched & shredded) 1 RipenedBanana Method In a thick bottomed kadai, mix the coconut, mashed banana and cashew paste. Roast it until it thickens up and acquires a halwa-likeconsistency. Add the pistachio and almonds, and mixwell. Spread the coconut batter on a greased tray. Smoothen out the edges of the batter and cut into burfi shapes when it coolsdown. ImportantNote: Eat no more than 1 to 2 pieces of 1" sizeonly.

10. 7. HOLI SPECIAL:THANDAI Ingredients 2.5 cupswater Date in pasteform tablespoon melonseeds 1/2 tablespoon aniseed 1/2 teaspoon rose water 1/4 cup dry rose petals 3 tablespoonalmonds 1 tablespoon poppyseeds 1/2 tablespoon green cardamom 1 teaspoonpeppercorns 100 gm fennelseeds stevia ifrequired Method Step 1 Soak the poppy seeds, fennel seed, and melon seeds in one cup water for60 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 keepaside. 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 fennelseeds. 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. Servechilled. Makes enough for 4servings.

11. 8. PURANPOLI 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 NutmegPowder For theDough 1½ Cup Khapli WheatFlour Salt totaste 2 TbspOil 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 andremove. Serve hot with helping of virgin coconut oil and nut milk. IMPORTANTNOTE: Quantity allowed: 1 thin poli of 6"inch https://www.freedomfromdiabetes.org/

12. 9. DAHIVADA Ingredients 1 cup black lentil dal/ UradDal ¼ Tsp fenugreekseeds Ginger chillipaste Rock Salt Oil tofry For the yogurt Beaten Vegan yogurt Ginger chillipaste Roasted cuminpowder Red chillipowder Salt Lemon juice Mix all the ingredientstogether. 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. https://www.freedomfromdiabetes.org/

13. Call : 7776077760 Pune I Online www.freedomfromdiabetes.org TheFreedomFromDiabetes Freedomfromdiabetes FreedomFromDiabetes