• 1 cup quinoa (rinsed and soaked)
• 1 cup mixed vegetables (carrots, peas, beans, etc.)
• 1 small onion (finely chopped)
• 2 cloves garlic (minced)
• 1-inch ginger (grated)
• 1 tablespoon ghee or olive oil
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

• Heat ghee or olive oil in a pressure cooker or a saucepan and add cumin seeds.
• Once the cumin seeds splutter, add chopped onions, garlic, and grated ginger. Sauté until onions turn translucent.
• Add mixed vegetables and sauté for a few minutes.
• Drain the soaked quinoa and add it to the cooker. Mix well.
• Add turmeric powder and salt. Stir everything together.
• Add 2 cups of water and pressure cook for 1-2 whistles (or cook in a covered saucepan until quinoa is tender).
• Garnish with fresh coriander leaves and serve hot

• 1 cup cooked chickpeas
• 1 cup chopped cucumber
• 1 cup cherry tomatoes (halved)
• 1 small red onion (finely chopped)
• 1/4 cup chopped fresh parsley
• 1/4 cup lemon juice
• 2 tablespoons extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked chickpeas, chopped cucumber, halved cherry tomatoes, and finely chopped red onion.
2. In a separate bowl, whisk together lemon juice, extra virgin olive oil, salt, and pepper to make the dressing
3. Pour the dressing over the salad and toss everything together.

Sprinkle fresh parsley on top for added freshness.

Ingredients:

1. 1/4 cup ragi flour
2. 1 cup water
3. 1 cup low-fat milk or unsweetened almond milk
4. 1/2 teaspoon ground cinnamon
5. 1/2 teaspoon ground cardamom
6. 1 tablespoon chopped nuts (such as almonds, walnuts) – optional
7. A small amount of low-calorie sweetener (stevia or a similar option) – optional

Instructions:

1. In a bowl, mix the ragi flour with a little water to form a smooth paste, ensuring no lumps remain.
2. In a saucepan, bring the remaining water to a boil. Once boiling, add the ragi paste while stirring continuously to prevent lumps.
3. Cook the mixture on low heat, stirring continuously, until it thickens to a porridge-like consistency. This should take about 5-7 minutes.
4. Add the low-fat milk or almond milk and continue cooking for another 2-3 minutes, stirring constantly.
5. Mix in the ground cinnamon and cardamom for flavor.
6. If using, add a small amount of low-calorie sweetener to taste. Remember, it’s best to minimize added sugars.
7. Remove from heat and let it cool slightly.
8. Serve the ragi porridge warm, garnished with chopped nuts if desired.

Ragi porridge is a wholesome and diabetes-friendly option due to its high fiber content and slow-release carbohydrates. As with any recipe for diabetes, portion control is essential, and individual dietary needs can vary