Elevated levels of blood sugar in diabetes increase the risk of elevated ‘bad’ cholesterol, triglycerides and other cardiovascular problems. Attempts to reduce these risk factors through medication and diet also reduce the level of ‘good’ cholesterol. Exercise and the presence of moderate amounts of monounsaturated fats in the diet help to increase ‘good’ cholesterol in our body.
Avocado, also called “butter fruit” in some parts of India, is rich in monounsaturated fats and anti-oxidant Vitamin C. It helps to lower the risk of heart disease and stroke in diabetics. Spinach and pomegranates, too, possess antioxidants. Pomegranate does not elevate blood sugar levels when consumed in restricted quantities.
This recipe requires little cooking and can be eaten as soon as it is ready.
Ingredients
225g spinach
Half an Iceberg lettuce
2 avocados
1 yellow capsicum
2 firm tomatoes
1 onion
Seeds of half a pomegranate
3 tbsp eggless mayonnaise (shop bought)
1 tbsp olive oil
1 tsp lemon juice
Method
1. Wash and dry the lettuce leaves gently. Keep aside 6 whole leaves for the ‘boats’ in the fridge to prevent wilting. Shred the rest and keep in a cool place.
2. Trim and wash the spinach. Cook in a covered pan without adding water over a low heat for 8-10 minutes. Remove the cover and stir till moist. Finely chop the spinach and cool.
3. Halve the avocados, remove the stone, scoop out the flesh and chop it finely.
4 Chop the onion, de-seeded tomato and capsicum.
5. In a bowl, mix the spinach with the olive oil, lemon juice and mayonnaise. Gently mix in most of the pomegranate seeds and the remaining ingredients. Divide the avocado mixture into 6 portions.
6. Arrange the 6 whole lettuce leaves like boats. Add one portion of the avocado mixture into each lettuce boat. Garnish with the remaining pomegranate seeds.
Nutrient Content Per Serving (1 lettuce boat)
Calories – 160 kcal ; Carbohydrates – 8 g; Proteins -1.5 g; Fat -14.2 g, calcium – 63 mg, Vitamin A (beta carotene)- 2440 microg, Vitamin C – 63 mg.
