Manage your Diabetes During Ramadan…..

May 27, 2017

Ramadan is a holy month of fasting, introspection, prayer and blessings. Fasting can be a challenge for anyone; it can be especially difficult for someone with diabetes.  Fasting in Ramadan has many spiritual and health benefits. For some people with diabetes, fasting can be dangerous or can cause problems to health. Choosing to fast is a personal decision that you should make with advice from your diabetes team.

The Quran states that there are groups of people who are exempted from fasting especially if it puts their health at risk. This includes children, pregnant or breastfeeding women, the elderly and anyone who might make themselves ill by fasting.  This also includes those who often have very high or very low blood glucose levels.

Here are some healthy recipes which will help you to enjoy your Ramadan without any hesitation. 

Chicken Shawarma Wraps

Image result for chicken shawarma wrap

INGREDIENTS:

4-5 garlic clove minced

2 tsp oil

½ tsp cumin / jeera

½ tsp chilli powder / paprika

Generous pinch of turmeric

2 pinches of cinnamon powder

Salt as needed

⅛ tsp pepper

2 tbsp greek yogurt / hung curd (not sour, fresh)

1 onion quartered layers separated

1 tomato quartered deseeded

METHOD:

  1. Wash chicken breasts and thigh. Drain water completely and cut to small pieces. Set this aside

Preparing the marinade: Add the following ingredients to a mixing bowl.

garlic clove minced, oil, cumin / jeera, chilli powder / paprika, turmeric, cinnamon powder, salt, pepper, greek yogurt / hung curd (fresh, not sour).

  1. Mix all the ingredients.
  2. Add lemon juice only if needed to give a slight tang. Mix everything well and check the salt.
  3. Add drained meat. Do not add meat with water dripping. Mix well and marinate. The marinade must be thick and not runny.
  4. Cover and refrigerate for at least 12 hours. The longer we rest, it turns more tender and flavorful.

6.Turn on the flame to the highest. Heat a non stick pan with  oil.           When the pan turns really hot, place the chicken pieces                          separately with out crowding. Flip them to all the sides for                   even cooking.

  1. When the marinade almost begins to caramelize then put the flame to medium high . Continue to cook until the marinade completely dries up and the chicken is completely cooked. Since the chicken is marinated well in yogurt, it cooks fast.
  2. Switch off the gas. Cook further for one to 2 mins to make sure chicken is cooked well. Set the chicken aside. Add quartered layers separated onions and quartered deseeded tomatoes to the pan and toss for few mins on a high flame.

Chicken shawarma is ready to serve as a appetizer or in a whole wheat  wrap.

Yogurt garlic Sauce recipe:

Add ¼ cup greek yogurt / hung curd, 1 tbsp minced garlic,salt, 1/2tsp oil and lemon juice (optional). Skip lemon if using sour yogurt. Mix everything well.

Spread the sauce generously on a whole wheat roti.

Then place lettuce, chicken shawarma, then grilled onions and tomatoes.

Wrap and enjoy this wrap.

Nutritional Benefits:

Chicken is a very good source of protein which is beneficial for diabetic patients. Yogurt again a good source of protein, vitamin D, probiotics; making this dish nutritionally adequate.

Whole wheat wraps has complex fiber which will helo you stay full for longer.

Lettuce onions tomatoes again is a good source of fiber, vitamins, minerals.

Overall this dish is nutritionally adequate and at the same time delicious enough.

You can enjoy this dish at the time of suhoor.