Broccoli Mushroom Bean Sprouts Stir Fry

Broccoli Mushroom Bean Sprouts Stir-Fry – A Diabetic Friendly recipe 

Whenever I visit my family doctor, he always insists me to hit the gym as often as I can and do some physical exercises. Though I wish to, at times I have to skip my schedule due to other priority reasons. But later, I found that health is more important and essential than any other. Back home, my cousins and friends are on diet and when enquired, they informed me the risk of Type 2 Diabetes which is commonly found among Indian people.

Ingredients

What is Diabetes?

Diabetes is a life threat which affects how your body handles glucose, a kind of sugar, in your blood. Pancreas produce a hormone called Insulin which helps to produce energy from the glucose available in the food we eat. Diabetic people also produces insulin but it will not be used up like normal people and as a result, the pancreas produces more insulin which eventually ends up as sugar in the blood.Prolonged diabetes may lead to severe diseases like heart attack. The initial symptoms of the disease are mild and one can easily ignore. But if you are in 30’s then do watch closely if you have constant hunger, weight loss, fatigue, frequent urination, excessive thirst, energyless and itchy skin. Symptoms at a later stage include dark patches on the skin, numbness and slow healing of wounds.

What should you eat?

Food with healthy carbohydrates with fiber and foods rich in omega 3 fatty acids.

• Vegetables
• fruits
• legumes, such as beans
• whole grains
• Salmon, cod, tuna
• nuts

What should you avoid?

• Processed snacks
• High Fat Dairy foods
• Sugary Drinks
• Salty foods
• Fried Foods
• Food rich in saturated fats and trans fats

Ingredients

What can you do?

• Include food at regular intervals
• Eat until you are full. Don’t over do
• Consume foods rich in fiber and healthy carbohydrates. Choose food that is high in nutrition and low in calories
• Include a variety of fruits, vegetables and whole grains in your daily meals
• Spend at least half an hour for cardio exercises or aerobic exercises

Since then I came to know about Diabetes and with diabetic parents, I have consciously started making changes to my lifestyle and diet. Most of my daily meals are high in nutrition and low in calories. If you are looking for such a recipe, then, this Broccoli Mushroom Bean Sprouts stir fry is the absolute choice. This snappy effortless fry has required an amount of fiber through bean sprouts and essential vitamins through veggies. This colorful bundle and subtly flavored veggies will truly leave you in surprise over the dinner table. This low-calorie nutritious snack is a great choice for diabetic people. Stir in the vegetables and enjoy this snack with a cup of your favorite fruit smoothie or your favorite soup.

Broccoli Mushroom Stir -fry

Ingredients

• 1 Small Broccoli, cut into small florets
• 1 cup Bean Sprouts
• 1 cup Baby Bella Mushrooms, cleaned and chopped (you can use any type of mushrooms you prefer)
• I Green Bell Pepper, cut into thin stripes
• 4-5 Garlic Cloves
• 1 tablespoon Olive Oil
• 2 tablespoon Low Sodium Soya Sauce
• 1 tablespoon Red Chili Flakes (adjust according to your preference)
• ½ teaspoon Salt

Method:

• Let’s start with blanching Broccoli and Mushroom
• In a medium sized pot, add water and bring it to boil
• Once water starts boiling, add chopped Broccoli florets and boil it for 2-3 minutes. Drain the hot water immediately and place the broccoli in cold water.
• Similarly, blanch mushroom as per the above procedure
• In a Kadai, add oil and heat it over medium heat
• Once the oil is hot, add garlic cloves and fry until they turn light brownish
• Increase the flame and add soya sauce. Let it boil for a minute.
• Add blanched broccoli florets, mushroom and bell pepper to the Kadai. Stir fry them on high heat.
• Fry until the broccoli florets become crunchy and water is absorbed completely
• Now, add bean sprouts to the stirred vegetables.
• Combine them well until they are blended well.
• Season it with salt and switch off the flame. The soya sauce will have salt. Hence, check and add salt cautiously.
• Serve warmly with smoothie or your favorite soup

Broccoli Mushroom Stir -fry

I will be posting diabetic friendly recipes then and there at my space.  And I do already have few recipes which are Diabetic Friendly. Do check out these recipes too Bajra Matar Ki Khichdi, Okra Idli, and Spinach Mushroom Scrambled Eggs.

If you try the recipe, do let me know how they tasted in comments. If you like space, do like and follow my profile at here –
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Yours Truly

Karthi