In the U.S. today, more than 20 million people have diabetes. According to Ayurveda, some factors that exacerbate diabetes include poor digestion and assimilation, ama (buildup of toxicity) and not enough physical exercise or movement.
In Ayurveda, diet and use of herbs can assist in regulating and controlling blood sugar levels in the body. A vegetable-based, high protein diet is recommended and many traditional foods and spices possess important medicinal properties vital in managing diabetes.
- Coriander, ginger, cinnamon, fennel, fenugreek (found in curry mixes), and other pungent spices help increase agni (digestive fire).
- Bitter foods, herbs and spices are potent detoxifying agents that are also tonics for the liver.
- Nuts are highly nutritive, a good source of easily assimilated protein with oils that build ojas (the body’s vitality and immunity).
- Vegetables are vital due to their high concentration of vitamins and minerals, including calcium, zinc and chromium.
- Kohlrabi, a member of the cabbage family, increases agni and stimulates digestion.
- Bitter melon is highly recommended in Ayurveda to balance blood sugar. Polypeptide-p is a phytochemical in the vegetable with this effect; bitter melon also helps accelerate the healing process of the pancreas.
- Lettuce is astringent, bitter and sweet, bringing lightness to the digestive track.
- Parsley supports the kidneys and urinary system.
- Small amounts of refined sugar alternatives such as noncaloric stevia and agave nectar, which has a low glycemic index, can be useful substitutes in recipes.
Bitter Melon Casserole
(serves 4 – 6)
6 medium-size bitter melon (or bitter gourd, can be found in Asian markets)
1 tablespooon (TBSP) whole fennel seed
1 TBSP whole mustard seed
1 TBSP whole ajwan seed
1 TBSP ghee
3 diced green onions (scallions) or yellow or white onions as desired
[green onions for less fire and yellow onions for more heat]
2 TBSP powdered coriander
1 TBSP powdered fennel
2 sprigs of curry leaves or 1TBSP curry powder
1 TBSP Bragg liquid aminos
1/4 bunch chopped cilantro
1/2 cup chopped fresh mint
Cut the bitter melon into rings.
Add ½ tablespoon fennel seeds to the cooking water and boil or steam the melon until soft. (The fennel seeds sweeten the bitter melon.) Drain the water and set the melon aside.
In a wok or pan, roast the rest of the fennel seeds with ajwan and mustard seeds on low heat for five minutes while gently stirring or shaking the pan to prevent seeds from sticking.
Add ghee and onions vegetables to the pan with roasted seeds.
Pan-fry for five minutes then add the soft bitter melon.
Stir in coriander, fennel, curry powder or leaves and Bragg.
Garnish with mint and cilantro and serve.
Nutty Lettuce Wraps
(serves 4)
1/4 cup almonds
1/4 cup cashews
1/2 cup pecans
1/2 cup fresh dill
1/2 cup fresh parsley
4 green onions
1 1/2 TBSP olive oil
1/8 cup lemon juice
(Bragg) to taste
2 TBSP mild curry powder
1/2 head romaine or curly lettuce
Grind nuts into powder in coffee grinder or food processor.
Finely chop parsley, dill and green onions.
Mix all ingredients into bowl and add olive oil, lemon juice, Bragg and curry powder.
Stir well into a paste.
Trim the spine from the lettuce leaves.
Spread the nut and spice paste on a leaf, and roll like a burrito.
Repeat until you have a collection of lettuce wraps.
Kohlrabi Mint Delight
(serves 4 – 6)
1 bunch kohlrabi (green or purple) cut into cubes
1/8 cup olive oil
1/2 cup grapefruit juice
2 tbs. of Bragg liquid aminos
1 TBSP agave nectar
1/2 chopped onion
½ cup chopped fresh mint leaves
1 1/4 cup slivered almonds
Steam cubed kohlrabi and onion for 15 minutes or until soft.
Drain water and mix kohlrabi with ¼ cup fresh mint, set aside.
In blender or food processor, combine remaining ingredients (olive oil, grapefruit juice, Bragg, agave and onion) until it is a smooth sauce.
Pour sauce over kohlrabi and toss well.
Garnish with the rest of the fresh mint and the slivered almonds.
Dr. Light Miller is an Ayurvedic practitioner with more than 20 years of experience in Ayurvedic cooking, aromatherapy, pancha karma, rejuvenation techniques and leading retreats. www.ayurvedichealers.com
