Naivedya/Naivedyam.( Offering to God).

According to Indian calendar it is the  month of  Shravan  where everyday of every week has a festival and some pooja for GOD. For example Monday in Shravan is for Lord Shiv called Shrvani Somvar and then Tuesday for Mangalgauri and so on. From childhood I used to love this month of the year because our school used to get over early and also we used to meet our cousins and have fun. The raakhi festival or rakshabandhan festival also comes during this month. It was fun to pick raakhis and get gifts from brothers. This is also month where almost all Hindu people will be purely lactovegetarian and all foods will be without onions and ginger and garlic and eggplants. Not just a day or two but a whole month!! When I looked into the reason about this tradition being followed from ages, I found out that during this rainy season( It is rainy season in Indian continent in month of Shravan) all these vegetables or condiments get either fungus on them( in India) or there is a high chance of  contamination with parasites. To avoid getting sick, this tradition started. Wise people!

This was also the time when I used to dread eating foods at home. Please don’t get me wrong.. I love the taste of these delicious , fried savory as well as loaded sugar foods but I just hate getting food coma and more importantly getting my blood glucose raised and that is not a good feeling to me.

                          In traditional marathi home, when there is a big pooja, and naivedya thali which of  course will be made without ginger-garlic or onions and would be loaded with carbohydrates in savory or sweet form. Take a look at this traditional marathi thali.

Naivedya Pooja

This image is from the google. Delicious looking thali made by  the blogger supriya from And this is the diagrammatic representation of the traditional marathi naivedya thali.

Marathi Naivedya Thali

I took this image from pinterest. If I start counting carbohydrates in this thali it is easily more than 200 gms. That is more than a days worth of carbohydrates for an active atheletic adult!! That too in one meal!

So what is the solution? If I want to eat naivedya thali?

Simple- Like the my food plate mentioned by

I will increase  size of vegetables in my plate to half of plate.- More of green chutney made with coriander, a big portion of cucumber salad.( I will make  it with roasted peanut powder and greek yogurt/hung curds – my dairy part will come in it too). Also a big portion of non starch cooked veggies like green beans or cabbage or cauliflower instead of stir fried potatoes. I will also keep traditional spinach vegetable made with daal. ( Some of protein will be from daal.)

Then a phulka roti with ghee( applying little ghee or oil reduces spike in blood glucose and increases satiety) and 1/4th-1/3rd cup rice with ghee for grain part.

And a cup of kadhi or saar to drink.

One serving of fried papad/gilke bhajis.

Dessert would fruits and remaining yogurt from allowed serving with nuts and elaichi.

Tadaaaa! See! It comes to around 45-60gms.( Depending  upon how much fruits and which fruits you eat.) You are happy and God is happy since you took care of your health! Enjoy!!


Low Carbohydrate Kande Pohe – Modification of Famous Maharashtrian Breakfast.

In Maharashtra India, one of the favorite and popular breakfast is Kande Pohe. ( Onion sauteed flattened rice.) You will hardly find anybody in Maharashtra State who does not like Pohe. The first meeting of the arranged marriage was called chaha-pohyancha karyakram in olden days. Personally I love eating kande pohe made by my mom. My mom is a great cook. She is like annapurna ( the Indian goddess who loves feeding people good food. ) She makes so many tasty dishes and my favorite one for the breakfast is her pohe.

Before I had CGMS on me, weekly once or twice I would eat pohe and upma like any other hard core Maharashtrian person. Since I had CGMS( Continuous Glucose Monitering System) , I started noticing early rise in my blood glucose. Then I started experimenting with my breakfast to have stable blood glucose. I stopped buying pohe and making pohe. But I was missing my beloved pohe. You really can not stop at one or two ounces of ready pohe. And then dealing with after effects of high blood glucose is frustrating to me. Long story short, I accepted low carb breakfast as a part of my life for maintaing blood glucose. I accepted eggs as one of my principal breakfast foods. And just two days back, I discovered low carb version of Pohe! Yes Pohe and low carb! I mean they are not real pohe obviously but my husband and my sister in law’s husband said it was good substitute for health freaks who want to enjoy pohe without carbs.

Now I have to tell you the exact story behind low carb pohe. – Here it goes… I was making my usual 2 eggs omelette breakfast with veggies. This time I sauteed onion and green chilies and then I was about to make omelette. I started craving something nutty. I added few peanuts in sauteed onions and fried them. I remembered this was the first step of making pohe. I reluctantly added my egg mixture to eat and scrambled it. When eggs were cooked and there was no moisture , I removed it from the gas stove and added a dash of lemon juice. It tasted just like kande pohe! ūüôā I was shocked. Really!! So I prepared it two more times and had my husband and sister in law and her husband tasted it. I even made regular pohe on the side just to compare. ( A researcher in me could not sit still.) Then I realized that pohe by themselves are bland. The sauted onions, fried peanuts, green chillies and dash of lemon juice is what gives the taste to pohe. So here is my recipe for low carb pohe.

LOW CARB KANDE POHE: Makes for two

iNGREDIENTS: 1. Diced Onions.- 1/4th cup. ( You can add as much or as little as you want.)

2. Green chilies- 3-4( again your taste)

3. Peanuts raw.- 1/4th cup.

4. oil- 2 tsp

5. mustard seeds and cumin seeds- 1/4th tsp.

6.  Turmerice powder – for the color.

7. salt to taste.

8. Four large eggs- beaten.

9. Curry leaves – 3-4.


METHOD: Heat oil in a pan and add mustard seeds to it. After they are cracked, add cumin seeds and peanuts. Fry them until the peanuts are nicely fried. Add onions and fry them till they are translucent. Add green chillies and curry leaves. Saute for 2-3 minutes. Meanwhile add little salt to beaten egg and make scrambled eggs. The mixture should be dry and well done. IMG_0249 IMG_0250

If the egg mixture is large lumps like shown in the above picture, then break it down into small pieces.

Add scrambled eggs to the peanut and onion mixture. Mix well. Add salt to taste, turmeric powder for color and cover it with lid for 2-3 minutes. Remove from the stove and add lemon juice according to taste. Serve hot.


NOTE:  If you do not like egg smell, you will not like it. It does not taste good when cold. The total carbs in a serving is around 10gms.

If you want you can add half quantity of pohe and half of scrambled egg to make high protein low carb pohe. Enjoy!

Let me know what do you think.

Right tools for Healthy Cooking.

Like I mentioned few posts earlier, I am getting better at procrastination. I am reading books, and most importantly getting into habit of acting on those ideas immediately.This is one idea that is coming in my head regularly. It is about which type of material used for cooking so that nutrients are preserved. I love to find out what was the idea for using a particular utensil for a particular type of food. When I was in India for my sister in laws wedding, I educated the cook at home ( Yes, almost every middle class home has a cook, cleaner and a driver now a days.) about dangers of cooking typical Indian curries in aluminium. Most of the Indian curries have tomatoes, tamarind pulp, lemon or yogurt in them. When curries containing any of these acidic substances cooked¬†¬†in aluminium vessels, aluminium enters¬†in the food. Reheating food again and again in the same pot also increase the chances of eating aluminium. People might say, we do not use aluminium pans and pots. We use non stick cookware. That way we reduce fat intake and eat healthy. Well have you seen what are these made of ? There is non stick coating on the aluminium!! What can I say about those so cute rice cooker or ice cream makers? The inner pot in which the¬†food is cooked,¬† is made of aluminium!! Even if you are not using these materials, do you use canned foods? That is a source of aluminium! What about using bake-wares, foils for baking? Do you like to make breads, cakes or try different cuisines? A very famous TV show demonstrating how to beautifully “oven bake” all deep-fried food stuff and make it “healthy”.

Currently what I have observed is  that we are running so much that we have forgotten about using food as a healer. Ayurveda has always taught us to use food as a healer. I am not someone who has an authority on Ayurveda. But I know why certain traditional practices methods are right in everyday practices. I know what are the ill effects of eating aluminium or using plastic for everything. Plastic is another thing that annoys me. Frankly I do not get the taste of food in plastic plates and plastic spoons/forks. I hate them. Cooking food in aluminium utensils and then eating in plastics is the worst thing you can do to yourself and to the earth. Of course this is my opinion. What are the side effects of aluminium Early symptoms of aluminum toxicity include flatulence, headaches,colic, dryness of the skin and mucous membranes, tendencies for colds, burning pain in the head relieved by food, heartburn and an aversion to meat. Later symptoms include paralytic muscular conditions, loss of memory and mental confusion. Reference:  ARL : Aluminum Toxicity . I am sure now many people will think about using these aluminium utensils for cooking.

Now the question is which materials to use for cooking. I love iron. stainless steel, glass and bone china. The traditional iron griddle used for cooking roti or using small iron pan for making fodni/baghar help in absorbing elemental iron and making food rich in iron. Just making flavored oil/ roasting peanuts in small iron kadhai  will up the iron content many times. One can sauté green leafy vegetables in iron pan without acid and increase iron content.IMG_0010(My Iron griddle and small kadhai with homemade flavored oil.)

I use stainless steel pressure cooker and pots for rest of the cooking on the stove top. Cooking on the low to medium flame also helps in preserving nutrients. For that I love icook pots for cooking gravy. Amazing steel and vitalock technology ensures preserving nutrients.IMG_0244 (My pressure cooker on the left and icook pots on the right.)
In the past I had a lot of ¬†plastic containers and microwave safe¬†plastics. I still have them at my home but I do not use it that often. After¬† replacing plastics with glass, I know I made the right choice about my health. There are people like me also love to make many things at home like yogurt or pickles. There was a reason that it was kept in the bone china or glass and not in plastic boxes. On this auspicious Earth Day,¬†let us make other people aware of health benefits of eating nutritious food in proper plates made of steel, glass or bone china and reducing load of plastics in day-to-day life. I hope it makes sense to you too. Have a healthy life ahead. ūüôā

Regional Foods of India- Maharashtrian Food. Part- 1.

I am thinking about this topic from very long time. I come from a family of foodies. I love trying different foods. Sometimes one of my life partner comes in the way and make me feel guilty and depressed about it. Now I know few solutions how to keep him in check. As you can see eating carbohydrates and diabetes are kind of enemy , if you do not have something to gel them. For example not exceeding the limit of the meal, eating a lot of vegetables and good fat with our favorite meals, doing exercise 10-15 minutes before the high carb meal, doing walking 10-15 minutes after the meal, eating carb blocker with the meal etc. I know that is a lot to do with eating carbohydrates. People say that walking after meal helps in maintaining blood glucose, which I agree totally. But I know it is not a new concept. It has been in the Indian culture from ages. It is called “Shat-pavlya” i.e. walking least 100 steps after meal especially after dinner. As a child, when my mom and my dad asked us to do that believe me I used to think it is torture. Now I understand it was for my benefit that they asked us to do and my parents did with us. I am going off the topic. By genetic makeup I am carb reducer. So I need to eat less carbohydrates to support my blood glucose levels and my weight. All of the Indian vegetarian food is pretty much high carbs if you look at the current eating pattern and lifestyle. But if we tweak a bit in it, we can enjoy traditional Indian food too, with little guilt. ( Also follow the tips that I mentioned above.)

So here I am presenting my first Indian food dish which is from Maharashtra. India( where I am from.) It is moderate carbs, vegan/vegetarian depending on how you cook , gluten-free and nutritionally good if you include all the foods that I have shown in the picture.

IMG_0225This is one of the traditional maharashtrian thali- It has pithala ( made of chickpea flour, onions cooked and tempered with mustard seeds, cumin seeds and asafoetida for good digestion- high in protein)- 2/3rd cup cooked, 1 bajari bhakri ( it is gluten-free ,30 gms in weight) , 1/2 cup of vangyache bharit( It has roasted eggplant sauted with onions and garlic, and peas), 1 cup of radishes( vegetable which helps in digestion of bean protein), 1 tablespoon tilachi chutney( sesame chutney- toasted sesame seeds, raw garlic, red chillies, cumin, salt- a source of good fat, for heart health.).- Total carbohydrate comes to around 50 gm carbs. ( I include TAG always for insulin/ carb ratio).


Flourless, no sugar banana muffins.

I recently started trying new recipes without sugar or flour to cut the total carbohydrates in my diet to control my blood glucose. This recipe is quick, easy and can really satisfy sweet tooth. I use microwave safe¬†small muffin tin. It is perfect portion size. You would not miss the sugar, I can guarantee you that. It is low-calorie, low carb and paleo. So let’s get started.

Ingredients we need. 1 ripe banana, 1 oz raw coconut, 1 tsp cinnamon powder, 1 large egg, 1/2 tsp baking powder.

It makes 6 small muffins.

IMG_0770Mix all the ingredients in a big bowl. It is more liquid than usual muffin mixture.

IMG_0772 Pour into  muffin pan and microwave till done. IMG_0774 Let it cool for 1 minute and then eat.

Nutritional Information: Per muffin:

Calories: 46 Carbohydrates: 5.4 Fiber Р1.01  Fat: 2.36 Protein: 1.38.

Indian Vegetarian Breakfast Options.

One of my aunt asked me about breakfast options for a person with diabetes mellitus and Indian vegetarian.( Lactovegetarian ). I wrote her an email and that gave me a topic to write in my blog. Thank you Kalpana Maoshi for the topic. Here are some examples along with tricks to make sure our blood glucose is stable over a long period of time and we are not cranky between breakfast and lunch.  Always make sure you have some vegetables and fruits in the breakfast. Half of the plate/bowl should be vegetables and quarter should be protein and one quarter should be grains/ pulses.
1. Vegetable upma/poha with some peanuts in it with greek yogurt( strained yogurt) and half plate of cucumber/carrots/tomatoes with slices of apple and oranges or any fruit.
2. Masala vegetable oats with peanut chutney and yogurt with veggies and fruits.
3. Yogurt with fruits and nuts and chia seeds. ( My favorite breakfast)
4. Moong daal idli with chutney and vegetable sambhar with vegetable sides.
5. Vegetable sandwich with vegetables and cheese slice and side of vegetables.
6. oats in yogurt like dahi bhat with cucumbers on the side.
7. Sprouted Brown Rice( mod aanlela haat sadicha tandool) with veggies and peanuts along with yogurt or make a kheer out of it without sugar and add fruits and cinnamon for the sweetness.
8. Breakfast smoothie- What we do is we mix 2 cups of raw spinach/Kale with 1 banana and an apple. All plant protein powder with flax seeds or other seeds and almond milk/soy milk. Blend it, divide it by 2 (for us) and drink it. You get 3 servings of fruits and vegetables along with protein and healthy fat.
9. Besan ka chila or moong pesaratu with vegetables and cheese or yogurt on the side.
10. Apple wiches and banana wiches with a cup of milk.
11. Whole grain bagel with cream cheese/ hummus along with veggies and a serving of fruit.
Basically you can have anything for your breakfast, just make sure to have half plate of vegetables and a quarter of protein on the side. This will keep your cool till you have lunch. I hope this helps all of us.

Happy New Year Everyone.

Wishing you all a very Happy New Year. I hope everyone gets whatever they have asked for. May this year brings you health, wealth. I know it is almost end of January and I am wishing late. But hey everyday is a new day, that’s what I believe in and it will never be too late to wish anyone a very happy new year. Me and my husband have at least 3-4 new year celebrations every year spread over the year. It starts with English Calendar new year in January, then around March-April time frame we have Maharashtrian New Year called Gudi Padwa ( The region I belong to.), then around September there is business New Year and in October-November time, in Diwali we have Gujarati New Year.(I have a lot of Gujarati friends.) So you see I celebrate new year , year round. ūüėČ When it is new year, we have new resolutions.

This New Year started with few health challenges I had to face but now I am recovering from it. So my number 1 resolution is to get into optimal health. I gained few pounds when I went for my sister in law’s wedding in India. So my resolution is to become like previous one and I don’t have to worry. Because I know my genetic type for food and exercise. When I follow that pattern, losing weight is just a piece of cake. ( not putting in mouth ūüėČ ). 2nd resolution is to finish 24-30 self-help books by December 2015, and third is¬†more disciplined in life. These are some of the resolutions for new year 2015. What are your resolutions?

Care of Feet.

This is one of the dear topic to me. I had prepared this presentation for one of the educational camps for children with Type 1 Diabetes Mellitus organized by Juvenile Diabetic Parents Association of India. (JDPAI). There are some scary pictures in this presentation and I thought younger kids would be frightened. But they responded exceptionally well. They liked the idea of cartoon type appearance of the presentation and  some of the kids related to some of those pictures and told me that is exactly happened with my masi/aunty few days back. I was touched. I hope I can help other people get knowledge of foot care too. So here is my small contribution.

Disclaimer: People with Weak Heart should not see it. You should watch at your own risk.

And today is Halloween. Happy Halloween people. ūüôā






The centipede story.

Its seems like ages since I wrote something on my blog. I just remembered this story that I read about somewhere. And as if I got extra shot of energy. Here it goes.

Once upon a time, in a far far away jungle, animals and insects decided to play a football match. It was animals vs insects. Now you can surely guess , who is going to win.. Right? The match started. Insects did some goals and so animals. But the animals were winning. But of course. Insects were trying their best to score. After the interval, entered the centipede!! Are you ready for this? And that little centipede changed the game completely. He was all over the place. And the “Team Insect” won with a large difference. The centipede was a star of course. In the interview, the centipede was asked the obvious question¬†– Where was he in the first half of the game? What took him so long? The centipede answered, “I was tying my shoes. And I came as soon as I finished tying them”.

What a beautiful story!! ¬†Sometimes, when we feel down or feel that we are lagging behind in the game, we just have to keep in mind and imagine. ” We are centipedes and we are now tying shoes. Our time is here. We are the star of our match.”