Low Fat, Low GI, Vegan meals for good health

Select Low GI, Low Fat, Vegan foods for every meal and snack.

For Lunch and Dinner: Fill 1/2 your plate with fresh cooked vegetables, 1/4 plate beans or legumes or lentils, 1/4 plate brown basmati rice and a low GI fresh fruit for dessert.

If you are having pasta (try Gluten free pasta) make sure it is cooked al dente and fill 1/3 of your plate with vegetables.

Walk at least 30-45 minutes a day for exercise and include some weight training, yoga or pilates 3 times a week.
**Walking after meals has been most beneficial for me** but walk whenever you can fit it into your daily routine.

10/14/14

Vegetable Biryani


Cook 1 cup Brown Basmati Rice with 2 cups water, 1/2 tsp salt and pinch of crushed saffron per package in rice cooker. Set aside when done. 

6 oz Green beans cut french style and steamed for 15 minutes and set aside or use frozen beans and steam per package instructions.
2 cups cauliflower florets steamed until done about 7 to 10 minutes and set aside

1 red or yellow onion sliced or shredded
2 Carrots (grated) or buy a pack of shredded carrots
1/2 Red Bell pepper sliced or cubed
1 tsp salt
1/2 TBS more if you like it spicy - Dwarka Organic Biryani Masala Powder
1TBS raisins (optional) 
1 Tbs sliced almonds (optional) 

Handful of washed and chopped cilantro for garnish


In a large non stick pan sauté onions, peppers, carrots, raisins with a 1/2 tsp salt.  Cover and cook on medium heat stirring every few minutes adding 1 or 2 TBS of water when the vegetables start sticking to the pan. Cook for about 10 minutes or vegetables are done to your liking. Then add the Biryani Masala powder, green beans, cauliflower and rice and mix well.  

Garnish with ciliantro and sliced almonds before serving.

Optional: Add 2 cups cooked black beans to the Pulao.

1 comment:

  1. Can you please post a sample meal plan of what you eat every day? I have insulin resistance/ pcos and trying to lose weight as well. Thanks Anju

    ReplyDelete