Beat the summer heat with our refreshing and healthy Summer Thali, designed with both diabetic and thyroid-friendly needs in mind! This vibrant platter is packed with seasonal fruits and vegetables, offering a delightful balance of flavors and nutrients perfect for the warmer months. We've carefully curated each recipe to ensure optimal blood sugar and thyroid hormone regulation, without compromising on taste or satisfaction. Say goodbye to heavy, sluggish meals and hello to a lighter, more energized you. This thali is not just delicious; it's a delicious way to prioritize your wellbeing during summer's peak.
Discover how to create this nutritious and flavorful Summer Thali by following our simple step-by-step instructions below, complete with helpful tips and substitutions for personalized dietary needs. Each component, from the refreshing salad to the comforting main course, is crafted for optimal health and a truly enjoyable summer dining experience. Get ready to enjoy a thali that's as beautiful as it is beneficial!
Tools Needed
- grater
- bowl
- blender
- pan
- mortar and pestle (optional)
Ingredients
- Cucumber
- Onion
- Chili
- Coriander
- Ragi Flour
- Oats Flour
- Celery
- Lemon
- Ghee: 1 spoon
- Bitter Gourd
- Salt
- Turmeric Powder
- Coriander Powder
- Kashmiri Red Chili Powder
- Raw Mango: 1/2
- Gram Flour (roasted)
- Whole Coriander
- Cumin
- Fennel
- Garlic
- Raw Peanuts
- Mustard Oil
- Mustard Seeds
- Asafoetida
- Raw Mango (for chutney)
- Tomato
- Coriander Leaves (for chutney)
- Jaggery (optional)
Step-by-Step Instructions
Step 1. Prepare the Cucumber Roti and Bitter Gourd Sabzi
- Grate cucumber and remove skin if desired. Mix with onion, chili, coriander, ragi flour, oats flour (or regular/wheat flour), and celery.
- Add lemon and ghee. Prepare the dough without adding water, as cucumber contains moisture.
- Wash and cut bitter gourd, removing hard seeds. Remove bitterness by salting and adding lemon juice for 5-10 minutes.
- Squeeze out excess water from the bitter gourd.
- Mix bitter gourd with turmeric powder, coriander powder, Kashmiri red chili powder, grated raw mango, and roasted gram flour.
- Roast whole coriander, cumin, fennel, chili, garlic, and raw peanuts. Blend coarsely.
- Heat oil in a pan, add mustard seeds and asafoetida. Add bitter gourd and fry, then add onion and the ground spice mixture.
- Add chopped chilies, cover and cook for 10 minutes or until tender.
- Cook the ragi roti on a heated pan, flipping to cook both sides. Add ghee or butter (optional).
Step 2. Make the Raw Mango Chutney
- Heat oil in a pan. Add chopped raw mango, onion, chili, and tomato (optional). Roast until softened.
- Blend the roasted mixture with salt and coriander leaves coarsely. Do not over-blend.
Read more: Vegan Carrot Halwa: Easy Indian Dessert Recipe
Tips
- Celery improves digestion.
- This bitter gourd recipe is excellent for detoxifying the liver and is suitable for diabetic and thyroid patients.
- Bitter gourd helps in burning fat and weight loss.
- The ragi roti is best made using a cloth or butter paper to prevent sticking.
Nutrition
- Fat: 20-30g
- Carbs: 70-90g
- Protein: 15-20g
FAQs
1. Can I substitute ingredients in this Thali?
Yes! Many ingredients have healthy alternatives. Feel free to swap out vegetables based on preference and availability. Check the recipe notes for specific suggestions.
2. How long does this Thali take to prepare?
The entire Thali can be prepared in under an hour, with many components prepping in parallel. It’s designed for quick and easy weeknight meals.
3. Is this Thali suitable for all levels of diabetes and thyroid conditions?
While designed to be generally suitable, individual needs vary. Always consult your doctor or a registered dietitian before making significant dietary changes, especially if you have severe conditions.
This Quick & Healthy Summer Thali offers a delicious and convenient way to nourish your body while managing diabetes and thyroid conditions. Enjoy the vibrant flavors and feel the energy boost from this carefully crafted meal plan, perfect for those hot summer days. Embrace healthy eating without sacrificing taste or convenience!