Indian Cuisine Diabetes Cookbook – Savory Spices and Bold Flavors of South Asia

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May Abraham Fridel

Author May Abraham Fridel grew up in Kerala, India where her family were spice growers; she brings her cultural heritage and her passion for spices into each of her recipes, as well as to her work as a "food literacy advocate, philanthropist, and the founder and CEO of the organic spice company, Passion for Spices."

According to the American Diabetes Association’s website, diabetes is on the rise with 1.4 million Americans diagnosed with diabetes every year. Looking at the facts by numbers: "Prevalence: In 2012, 29.1 million Americans, or 9.3% of the population, had diabetes. Approximately 1.25 million American children and adults have type 1 diabetes. Undiagnosed: One of the 29.1 million, 21.0 million were diagnosed, and 8.1 million were undiagnosed. Prevalence in Seniors: The percentage of Americans aged 65 and older remains high, at 25.9%, or 11.2 million seniors (diagnosed and undiagnosed). Prediabetes: In 2012, 86 million Americans age 20 and older had prediabetes; this is up from 79 million in 2010. Deaths: Diabetes remains the 7^th leading cause of death in the United States in 2010, with 69,071 death certificates listing it as the underlying cause of death, and a total of 234,051 death certificates listing diabetes as an underlying or contributing cause of death."

Indian Cuisine Diabetes Cookbook –
Savory Spices and Bold Flavors of South Asia

Serious numbers require serious action. Eating healthy is an important factor for diabetics and the Indian Cuisine Diabetes Cookbook – Savory Spices and Bold Flavors of South Asia by May Abraham Fridel provides rich and diversified culinary choices "designed to meet the American Diabetes Association’s nutrition guidelines."

Although designed with diabetic nutrition in mind, this cookbook will also appeal to anyone who wants to eat healthy. Those unfamiliar with Indian cuisine, will especially appreciate the chapter on spices (Spices: An Indian Cultural Heritage), which explains the different spices used including turmeric, coriander, amchoor (mango) powder, asafetida powder, jaggery, and many more. Also of interest are the chapters on what you need to begin (The Indian Pantry), and Indian Cooking Techniques and Learning The Basics – How-To Recipes.

Each chapter takes your palate on a culinary and cultural tour of India with recipes for Healthy Breakfasts; Appetizers, Snacks, and Street Food; Chicken and Vegetable Curries; Shorbas (Soups) and Dals; Elegant and Exotic Dinners; Fish and Seafood Delicacies; Regional Delicacies; Kebabs and Grilled Dishes; Indian Flatbreads; Whole-Grain One-Pot Meals; Healthy Sides; Slaws and Salads; Desserts; Sweet and Savory Drinks; and Condiments, Chutneys, and Raitas.

A few of the tasty and tempting recipes in the cookbook include: Spiced Apple Pancakes, Chicken Curry in a Hurry, Malabar Avocado and Cucumber Soup, Tandoori Lobster, Masala Lamb Chops with Parsnips and Pears, Chicken Tikka Masala, Chicken Piralen (Traditional Keralan Roasted Chicken), Roasted Masala Branzino, Goan-Style Shrimp Curry, Vindaloo-Style Roasted Pork Tenderloin, and Pomegranate Limeade.

I especially love the recipes for Malabar Mixed Seafood Curry, and Shrikhand with Poached Peaches, both of which May Abraham Fridel and the American Diabetes Association graciously share to provide an intriguing look in to the delectable depth of this cookbook. Healthy eating never tasted so good! Let the culinary adventure begin.

Malabar Mixed Seafood Curry

Serves 8

Serving Size:	3 Ounces/84 Grams
Prep Time:	5 Minutes
Cooking Time:	25 Minutes

"The Malabar coast in the southern state of Kerala served as a large trade post for the spice trade. The coast has its own cooking styles and flavors as well as an abundance of fresh seafood. A variety of spices are blended with coconut to form the base of traditional Malabar curries."

Ingredients:

1	Tablespoon/15 Grams	Tamarind Paste
2	Tablespoons/30 ML	Hot Water
2	Pounds/900 Grams	Mussels (with shells), cleaned and scrubbed
2	Tablespoons/30 ML	Sunflower Oil
0.5	Teaspoon/1.8 Grams	Black Mustard Seeds
12		Curry Leaves
1		Onion, chopped
1	Teaspoon/1.7 Grams	Ginger, grated fresh
1	Teaspoon/3.3 Grams	Garlic, finely chopped
1		Green Chili, slit open and seeds removed
0.5	Teaspoon/2.5 Grams	Red Chili Flakes
0.5	Teaspoon/2.5 Grams	Smoked Paprika
0.5	Teaspoon/2.5 Grams	Ground Turmeric
1	Teaspoon/5 Grams	Coriander
0.5	Teaspoon/2.5 Grams	Ground Cumin
0.25	Teaspoon/1.3 Grams	Ground Cinnamon
0.5	Cup + 2 Tablespoons/150 ML	Water, divided
2	Ripe	Roma Tomatoes, chopped
0.75	Teaspoon/5 Grams	Sea Salt
1	Cup/240 ML	Light Coconut Milk
12	Large	Prawns, cleaned, shelled, and deveined
2	Whole	Squid, cleaned and cut into rings
0.24	Cup/4 Grams	Cilantro, finely chopped for the garnish

 

Method: In a small bowl, dissolve tamarind paste in 2-tablespoons (30 ml) hot water and set aside. Place mussels in a large bowl of water to remove any remaining sand. Debeard mussels if necessary.

Heat oil in a large, heavy-bottomed saucepan over medium heat. Add mustard seeds and curry leaves and sauté until fragrant. When seeds begin to splutter, add chopped onions and cook for about 5 minutes, or until lightly browned.

Add ginger, garlic, green chili, and red chili flakes and sauté for 1 minute. Add the paprika, turmeric, coriander, cumin, cinnamon, and 2 tablespoons (30 ml) water and cook over medium heat for about 1 minute, or until spices are cooked. Add a little more water if the spices start to brown.

Add chopped tomatoes, tamarind paste mixture, remaining half cup (120 ml) water, and salt. Simmer until tomatoes soften, about 5 minutes.

Add coconut milk and mussels. Cover and cook for about 8 minutes, or until shells start to open. Then add prawns and squid rings and cook until prawns are opaque and mussels have all opened, about 5 minutes. Remove green chili.

Serve garnished with cilantro.

Choices/Exchanges

½ Carbohydrate

4 Lean Protein

Calories 240

Calories from Fat 70

Total Fat 8.0 g

Saturated Fat 2.5 g

Trans Fat 0.0 g

Cholesterol 300 mg

Sodium 420 mg

Potassium 540 mg

Total Carbohydrate 10 g

Dietary Fiber 1 g

Sugars 5 g

Protein 33 g

Phosphorus 390 mg

 

Shrikhand (Sweetened Hung Curd) with Poached Peaches

Serves 8

Serving Size:	About one-third cup/85 Grams Yogurt and one-quarter peach
Prep Time:	5 Hours or Overnight
Cooking Time:	22 Minutes

"Shrikhand an Indian dessert made of strained homemade yogurt called hung curd. It is one of the main desserts in the cuisine of western India. Shrikhand is thought to have originated in ancient India."

Ingredients:

4	Cups/980 Grams	Plain Low-Fat Yogurt
0.25	Teaspoon/0.2 Grams	Saffron Thread
2	Tablespoons/30 ml	Low-Fat Milk, warmed
2	Tablespoons/13 Grams	Superfine Raw Stevia
3		Green Cardamom Pods, husked and seeds extracted
2	Ripe	Peaches, skinned and sliced into wedges
1	Teaspoon/7.1 Grams	Honey
		Juice of one-half lemon
0.3	Cup/80 ml	Water
0.25	Cup/40 Grams	Pomegranate Seeds

 

Kitchen Tools: Cheesecloth, Strainer, Cheesecloth

Method: Place a strainer lined with cheesecloth over a pan and add yogurt to strain. Cover and set the

strainer and pan in the refrigerator for 5 hours or overnight to continue to strain.

Add saffron thread to a heavy-bottomed pan and toast over medium heat for 2 minutes. Add toasted saffron thread to a small bowl with the warm milk and set aside for 10 minutes.

Combine strained yogurt, stevia, and saffron milk in a large bowl and mix well. Crush cardamom seeds and sprinkle over the yogurt mixture. Set aside in the refrigerator until ready to serve.

Heat a heavy-bottomed pan over medium-low heat and add peaches, honey, lemon juice, and water. Cook for about 10 minutes, then cover and continue cooking until peaches are tender, about 10 minutes.

Open the lid and make sure most of the cooking liquid is absorbed. Serve roasted peaches on top of shrikhand and decorate with pomegranate seeds.

Cook’s Notes: Raw stevia can be powdered in a food processor to reach the superfine consistency called for in this recipe. For an even sweeter twist on this dessert, try drizzling 1 Tablespoon (21 grams) pomegranate molasses over the finished dishes.

Choices/Exchanges

½ Fruit

½ Fat-Free Milk

½ Fat

Calories 100

Calories from Fat 20

Total Fat 2.0 g

Saturated Fat 1.2 g

Trans Fat 0.0 g

Cholesterol 5 mg

Sodium

60 mg

Potassium 310 mg

Total Carbohydrate 15 g

Dietary Fiber 1 g

Sugars 11 g

Protein 6 g

Phosphorus 155 mg

©2017 by the American Diabetes Association, Inc.® Food Photography: Renee Comet Photography. Reprinted with permission from The American Diabetes Association.

Indian Cuisine Diabetes Cookbook – Savory Spices and Bold Flavors of South Asia

Published Date: May 31, 2017

American Diabetes Association
ISBN: 978-1-58040-599-7

Indian Cuisine Diabetes Cookbook – Savory Spices and Bold Flavors of South Asia is available at ShopDiabetes.org, in bookstores nationwide (note: ISBN: 978-1-58040-599-7), and by calling 1-800-232-6733. Order number 6310-01.

Proceeds from your purchase of this book support the American Diabetes Association’s mission to prevent and cure diabetes and to improve the lives of all people affected by diabetes. To learn more, visit stopdiabetes.com or call 1-800-DIABETES.

"The American Diabetes Association funds research to prevent, cure, and manage diabetes, delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes. Founded in 1940, its mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes. For more information please call the American Diabetes Association or visit their website at www.diabetes.org. Information from both sources is available in English and Spanish."

American Diabetes Association

2451 Crystal Drive, Suite 900

Arlington, VA 22202

United States

Toll-Free Telephone: +1-800-DIABETES (1-800-342-2383)

Website: www.diabetes.org

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