5 Sugar-Free Oats Recipe for Diabetics
With changes in lifestyle, stress, poor food habits, hectic work culture, India has become the second-largest home to people suffering from diabetes. Diabetes occurs due to a lack of an essential hormone called insulin. Insulin helps to convert glucose into energy and is vital for the digestion of protein and fat. So if insulin decreases, it can be an indicator that the person is likely suffering from diabetes. Diabetes may sound scary, but with a proper diet, a person can live life to its fullest.
One of the biggest hurdles a diabetic patient faces is having no sugar. Avoiding sugar may seem impossible if you have a sweet tooth, thankfully with improvement in science and research, there are plenty of alternatives to sugar. Now you can have sweets without increasing your blood sugar levels.
So here we are sharing FIVE extremely healthy yet sugar-free oats recipes. Why oats? Because oats are one of the most nutritious food options available and are a boon for diabetic people.
1. Mango Oats Kheer: Kheer is India’s famous sweet dish, so to make it yummy and healthy, oats are used instead of rice (as rice does contain sugar).
- 1/4th True Elements Rolled Oats
- 1 Ripe Mango (Finely Chopped or Pureed)
- 1 cup Milk
- ½ tsp Cardamom Powder
- 1/4 cup Condensed Milk Dry fruits and nuts of your choice (Almonds, Cashews, Raisins)
- Take a container and cook the oats in milk. Add the condensed milk when the oats are half done.
- Stir continuously and add cardamom powder to it.
- Add dry fruits and nuts and turn off the flame once oats are cooked.
- Adjust the consistency as per your choice.
- Let it cool. Now add the finely chopped mangoes to the kheer.
- You can make puree or mash the mangoes.
- Garnish with mango cubes and nuts.
2. Chocolate Baked Oats Cupcakes: These cakes are much healthier and can be baked for breakfast and other occasions where you don’t want to miss the cake because of diabetes.
- 1/2 cup True Elements Instant Oats (Powdered)
- 1 Ripe banana
- 1/2 Cup Milk
- 1 tbsp True Elements Raw Honey
- 1/4 tsp Baking Powder
- 1/8 tsp Baking Soda
- Pinch of Salt
- Few drops of Vanilla Extract
- 2 tbsp Cocoa Powder
- 1 tbsp Peanut Butter
- Chopped Chocolate
- Preheat the oven to 180°C.
- Grease a ramekin bowl with butter and set it aside.
- Combine all the ingredients until smooth and well-blended.
- Fill the prepared ramekin till half.
- Place the tablespoon of peanut butter in the middle, pour the rest of the batter on top.
- Bake for 20-25 mins, or until a cake tester inserted in the centre comes out with just a couple of crumbs.
- Keep it aside to cool down for 10 minutes before serving.
- Alternatively, you can microwave the mixture for about 2-3 minutes.
3. Chocolate Oats Ladoo:
Ladoos are something that we cannot ignore. They are hard to imagine without sugar but it is possible. Here is how you can make it.
- 1 cup Steel Cut Oats
- 3/4 cup peanut butter
- 2 tbsp Cocoa powder
- 2 tbsp Raw Honey
- 1 tsp Vanilla essence
- 1 tbsp Coconut oil (optional)
- Add all the ingredients to a food processor or mixer.
- Blend until the ingredients are combined.
- Blend it for longer to avoid the coarse texture of steel-cut oats.
- If the mixture seems too hard, you can add ½ tbsp of coconut oil.
- Roll into 1 inch balls.
- Enjoy right away or store in a refrigerator.
4. Chocolate Oats Pancakes: With a love of pancakes and their awareness in India, it has become a part of our sweet tooth family.
- 2 cups of True Elements Chocolate Pancake
- Mix 1 cup milk ½ half cup water
- Chocolate sauce for garnishing
- Take 1 cup of milk, ½ cup of water and 2 cups of pancake mix.
- Mix them well.
- Set the batter aside for 30-35 mins.
- Scoop the batter on a hot pan.
- Make pancakes and garnish with chocolate sauce.
5. Sugar-Free Oats cookies: Cookies are like biscuits but are much softer. They can be stored and eaten without much guilt.
- 4 tbsp butter
- 1½ bowl oats flour
- 2 tsp vanilla essence
- 3 tbsp. Water
- 1 tsp baking soda
- Pinch of salt
- Preheat the oven to 160°C.
- Line a baking tray with parchment paper.
- In a large bowl, mix the butter and vanilla essence until it’s completely dissolved.
- Add in the flour, water, and baking soda.
- Stir until well-combined.
- Using about 1 tbsp of dough at a time, form the dough into cookies and place it on a baking tray lined with parchment paper.
- Bake for 15-20 minutes at 325F (160°C) until they start to brown and become golden.
- Take it out and allow it to cool for 10 minutes on the baking tray.
- Gently transfer from the baking tray to a cooling rack and let it cool down for another 10 minutes. And it’s ready to serve.
These recipes are quick, easy, healthy, tasty, and sweet. You can prepare and enjoy them with your family and friends. Enjoy your guilt-free sweet treats!
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