5 diabetic friendly idli recipes.- यहां हैं 5 डायबिटेक फ्रेंडली रेसिपीज।

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यकीनन साउथ इंडियन फूड्स हेल्दी होते हैं। क्योंकि इन्हें बनाने में प्रयोग की जाने वाली सामग्री जैसे कि रागी, चावल का आटा, सूजी, हरा चना, इत्यादि यह सभी पोषक तत्वों का एक बेहतरीन स्रोत होते हैं। लेकिन जब बात डायबिटीज पेशेंट्स की आती है, तो वह हमेशा इडली से दूर भागते नजर आते हैं, क्योंकि यह चावल से बनी होती है! वहीं इसमें स्टार्चयुक्त कार्बोहाइड्रेट होते हैं और इनका ग्लाइसेमिक इंडेक्स भी काफी ज्यादा उच्च होता है। यह ब्लड शुगर लेवल अचानक से बड़ा सकता है। लेकिन क्या होगा अगर हम कहें कि इडली तैयार करने के लिए आपको चावल की जरूरत नहीं है? तो क्या आप डायबिटीज फ्रेंडली इडली (Diabetes friendly idli) के बारे में जानने के लिए एक्साइटेड हैं? यदि हां! तो चलिए देखते हैं, किस तरह तैयार करनी है डायबिटीज फ्रेंडली इडली।

हम अक्सर यह सुनते हैं कि अनिल कपूर बॉलीवुड में एक ऐसे अभिनेता हैं जिनकी उम्र बिल्कुल भी पता नहीं लगती। यह बात हमेशा ही चर्चा का विषय बनी रहती है। इस राज पर से पर्दा उठाते हुए उन्होंने एक इंटरव्यू के दौरान अपने युवा फैंस को अपनी यूथफुलनेस का राज इडली, डोसा और सांभर को बताया।

न्यूट्रिशनिस्ट और वेलनेस कोच अवनि कौल ने 5 होममेड डायबिटीज फ्रेंडली इडली की रेसिपी शेयर की है, जो स्वादिष्ट होने के साथ ही आपके ब्लड शुगर लेवल को नियंत्रित रखेंगी। ताकि डायबिटीज जैसी समस्याएं कंट्रोल में रहें।

diabetes 1 »
क्या डायबिटीज में खा सकते हैं इडली। चित्र शटरस्टॉक।

क्या डायबिटीज पेशेंट्स को खानी चाहिए इडली

कौल कहती हैं कि “डायबिटिक इडली एक ऐसी इडली है जो चावल से नहीं बनी होती। इसे बनाने में चावल की जगह अन्य विकल्पों का इस्तेमाल किया जाता है।” तो चलिए जानते हैं इडली के कुछ नए वेरिएंट के बारे में।

यहां हैं ऐसी 5 इडली रेसिपी, जिन्हें डायबिटीज पेशेंट खा सकते हैं:

1. मिक्स दाल इडली

इसे बनाने के लिए आपको चाहिए

एक कप कटी हुई पत्ता गोभी, एक कप मूंग दाल, एक कप उड़द की दाल, आधा छोटा चम्मच लाल मिर्च पाउडर, कुछ कटी हुई हरी मिर्च, एक चुटकी हींग, दो चम्मच अदरक, कढ़ी पत्ते की कुछ पत्तियां, नमक स्वादानुसार।

इस तरह तैयार करें मिक्स दाल इडली

सभी दालों को करीब 4 घंटे के लिए भिगो कर रख दें।

अब दाल को पानी से बाहर निकाले और अदरक, हरी मिर्च, लाल मिर्च पाउडर, हींग और नमक डालकर इसे मिक्सी में डाल दें और पीसकर एक स्मूथ पेस्ट तैयार करें।

अब इसमें थोड़ी पत्तागोभी डालें और अच्छी तरह मिला लें। फिर इसे लगभग 20 मिनट के लिए ढककर रख दें।

बैटर में दो चम्मच तेल डालकर अच्छी तरह मिला लें।

इडली के सांचे को चिकना कर लें और हर सांचे में एक चम्मच घोल डालें।

इसे स्टीमर की सहायता से 15 मिनट तक स्टीम करें और गर्मा गर्म परोसें।

oats idli
इस तरह बनाये ओट्स इडली। चित्र शटरस्टॉक।

2. मसाला ओट्स इडली

इसे बनाने के लिए आपको चाहिए

ओट्स – 2 कप
दही – 2 कप
सरसों के दाने – 1 चम्मच
उड़द की दाल – 2 बड़े चम्मच
चना दाल – आधा चम्मच
कुकिंग ऑयल – 1/2 चम्मच
हरी मिर्च – 2
गाजर – 2 बड़े चम्मच (कद्दूकस किया हुआ)
कुछ धनिया पत्ती
एक चुटकी हल्दी पाउडर
नमक स्वादानुसार
आधा चम्मच ईनो साल्ट

इस तरह तैयार करें ओट्स इडली

ओट्स को 2 मिनट तक सूखा भूनें। अब ओट्स को ठंडा करके मिक्सर में डालकर पाउडर बना लें।

अब पैन को मध्यम आंच पर चढ़ाएं। इसमे तेल डालें और इसे गर्म होने दें। फिर इसमें राई, उड़द की दाल, चना दाल डालकर भून लें।

फिर कटी हुई हरी मिर्च, कद्दूकस की हुई गाजर और हल्दी डालकर एक मिनट तक भूनें।

अब इसे ओट्स पाउडर में डाल दें। फिर दही, स्वादानुसार नमक डालकर अच्छी तरह मिलाएं। ऊपर से कुछ बारीक कटा हरा धनिया डाल दें।

अब, ईनो डाल दें और अच्छी तरह मिला लें। सामान्य इडली की कंसिस्टेंसी जितनी इसकी भी कंसिस्टेंसी रखें।

इडली के सांचों को तेल से चिकना कर लें और बैटर को उसमे डाले दें। लगभग 15-20 मिनट तक स्टीम होने दें और फिर इसे बाहर निकाल लें।

idli  recipe
बाजरा इडली बनाने की रेसिपी। चित्र शटरस्टॉक।

3. फॉक्सटेल बाजरा इडली

इसे बनाने के लिए आपको चाहिए

एक कप फॉक्सटेल बाजरा, डेढ़ कप सफेद उड़द दाल, एक चम्मच मेथी के दाने और स्वादानुसार नमक।

इस तरह तैयार करें

एक बाउल में बाजरा को धोकर पानी में भिगो दें। वहीं उड़द की दाल को दूसरे बाउल में पर्याप्त पानी में मेथी के साथ रात भर भिगो कर छोर दें।

बैटर तैयार करने के लिए, सबसे पहले उड़द की दाल और बाजरा को छानकर पानी से बाहर निकाल लें।

अब उड़द की दाल में हल्का सा पानी डालें और एक गाढ़ा घोल तैयार करें। फिर बैटर को एक बड़े बाउल में शिफ्ट कर दें।

फिर फॉक्सटेल मिलेट में पर्याप्त पानी डालें और इसे पीसकर एक चिकना घोल तैयार करें। इसे उड़द की दाल के घोल में मिला दें। अब इसमें स्वादानुसार नमक डालें और इसे अच्छी तरह मिला लें।

घोल को 5-6 घंटे या रात भर के लिए फरमेंट होने के लिए छोड़ दें।

फिर इडली के साँचे को थोड़े से तेल का उपयोग करके चिकना कर लें और फ़ॉक्सटेल मिलेट इडली बैटर को सांचों में डालें।

अब इन्हें स्टीमर में रख दें। स्टीमर को तेज आंच पर रखें और इडली को लगभग 10 मिनट तक स्टीम करें।

फिर इसे चम्मच की मदद से हल्के हाथों से बाहर निकाले और गर्मागर्म सर्व करें।

4. चुकंदर की इडली

आवश्यक सामग्री

2 कप भुनी हुई सूजी, आवश्यकतानुसार पानी, नमक स्वादानुसार, एक कप दही और एक छोटा चुकंदर।

इन स्टेप्स के साथ तैयार करें

भुनी हुई सूजी, दही और एक कप पानी डालकर अच्छी तरह मिला लें।

अब स्वादानुसार नमक डालें और अच्छी तरह से फेंटकर चिकना घोल बना लें।

इसे करीब 10 मिनट के लिए अलग रख दें।

अब चुकंदर को छीलकर मोटे-मोटे टुकड़ों में काट लें, चुकंदर के टुकड़ों को ब्लेंडर में डालकर पेस्ट बना लें।

इडली के घोल में चुकंदर का पेस्ट डालें और इसे अच्छी तरह मिलाएं।

घोल की कंसिस्टेंसी सामान्य इटली के बैटर की तरह रखें।

इडली के सांचे में तेल लगाकर इसे चिकना कर लें और घोल को सांचे में डाल दें।

मोल्ड्स को स्टीमर में डालें और लगभग 12 मिनट तक स्टीम करें।

आपकी हेल्दी एंड टेस्टी इडली बनकर तैयार है, इसे गर्मागर्म सर्व करे।

Idli Recipe
डायबिटीज में भी खा सकती है इडली. चित्र : शटरस्टॉक

5. मूंग दाल-पालक इडली

इसे बनाने के लिए आपको चाहिए

एक कप मूंग दाल (भिगोकर छान लें), आधा कप पालक के पत्ते (ब्लांच और कटी हुई), दो बड़े चम्मच दही, दो चम्मच नमक, एक चम्मच फ्रूट सॉल्ट और ऑयल ग्रीस करने के लिए।

इस तरह तैयार करें यह स्वादिष्ट इडली

मूंग दाल, पालक और दही को ब्लेंडर में डालकर एक स्मूद पेस्ट बना लें।

फिर बैटर में स्वादानुसार नमक और फ्रूट सॉल्ट डालकर अच्छी तरह मिला लें।

इडली के सांचे में तेल लगाकर उसे चिकना कर लें, प्रत्येक सांचे में एक चम्मच घोल डालें और लगभग 10 मिनट तक भाप में पकाएं।

अब हल्के हाथों से चम्मच की मदद से इडली को सांचे से बाहर निकाल लें और गर्मागर्म सर्व करें।

यह भी पढ़ें : ये 4 टिप्स घटा सकती हैं आपके और बच्चों के बीच की दूरी, जानिए आप भी कैसे बन सकती हैं बच्चों की दोस्त

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