FFD Diet Protocol For Major Meals ( lunch and dinner ) is as follows
One of the most important concepts in the FFD diet protocol is the 25% formula of the two major meals. It is also called "CHAAR AANA FORMULA".
The meal plate is divided into 4 portions
- Salad which will be raw vegetables
- Sabji is cooked vegetables,
- Cooked dal or pulses or sprouts and
- The grain–khapli gehoo/ jowar/ bajra/brown rice.
What should a diabetic eat for lunch?
The 25% Meal formula is as follows. For 1 thin roti (khapligehoo/jowar/bajra )of 6” diameter OR ½ cup cooked brown rice, there should be 1 big cup of salad ( raw vegetables), 1 big cup of cooked vegetables, and 1 big cup of dal – this becomes one serving.
For the second serving, have 1 big cup of salad first and then all other things in the same proportion. Another important piece of advice is always to start your meal with the salad.
1. Millet Paratha
Ingredients -
- 1 cup little millet flour
- ½ cup Bengal gram flour/ chickpea flour/ Besan
- 1 tbsp chilli garlic paste
- 2 tsp sesame seeds
- 3 tbsp finely chopped coriander
- 1tsp oil
- Salt
2. Missi Roti
Ingredients
- 1 cup emmer wheat flour
- ½ cup besan
- ½ tsp Ajwain
- 2 tsp finely chopped green chilli
- ¼ cup finely chopped onion
- ¼ tsp sasfoetida/hing
- 2 tsp oil
- Salt
- Water
3. Mix Veg
Ingredients
For making Muthias/ vegetable balls
- Gram flour just enough for binding
- 8 cups packed finely chopped fresh fenugreek leaves
- 4 teaspoon garam masala/ coriander+cumin powder
- 1 tsp of turmeric powder
- 2 tsp grated ginger
- 4 green chilli finely chopped
- 2 tsp red chilli powder
- 2 tbsp oil
- Salt to taste
4. Masalebhat/ Spiced rice with ivy gourd
Ingredients-
- Brown rice 1 cup
- Chopped ivy gourd - 1 cup
- Curry leaves - 2 springs
- Bayleaf - 1
- Cloves - 3
- Cinnamon stick - 2" long
- Black peppercorns - 4-5
- Cardamom pods - 3
- Black/Goda masala - 1 tsp
- Coriander-cumin powder - 1/2 tsp
- Dry roasted ground coconut - 2 tbsp
- Cashew halves - 12
- Peanuts - 10-12
- Oil - 2 tbsp
- Mustard seeds - 1/2 tsp
- Asafoetida - 1/4 tsp
- Turmeric powder - 1/4 tsp
5. Barley Khichdi
Ingredients:
- 1 cup of barley grain (Preferably Pearl barley)
- 1 tsp cumin seeds (Jeera)
- 1 tsp chili powder
- 3-4 tsp of coarsely ground groundnut powder
- ½ tsp cooking oil
- Black salt
- Finely chopped coriander leaves
Browse full blog-
https://www.freedomfromdiabetes.org/blog/post/top-5-diabetes-friendly%20-lunch-ideas-and-recipes-you-can-try/2613
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