6 Recipes for Iftar for Diabetics, Guaranteed to be Delicious and Healthy

Kapanlagi.com - Iftar is a moment eagerly awaited by Muslims after a day of fasting, enduring hunger and thirst. However, for those with diabetes, choosing food for iftar can be a challenge. It is very important to be careful in selecting the menu to remain healthy and avoid the risk of blood sugar spikes.

The main principle in designing an iftar menu for diabetics is to choose foods with a low glycemic index (GI), high in fiber, and low in sugar. This aims to prevent drastic blood sugar spikes after a day of fasting. Additionally, it is recommended to consume food in smaller portions and more frequently.

Here are some recommended iftar menus suitable for diabetics.

1. Purple Yam Pudding Recipe

Ingredients:

• 200 grams of steamed purple yam
• 700 ml of plain milk
• 7.5 grams of plain nutrijel
• 6 drops of stevia (adjust to taste according to product instructions)
• 100 grams of jicama
• 1/4 tsp of salt

Instructions:

1. Steam about 250 grams of purple yam until soft. Let it cool down, then peel the skin.
2. Weigh the yam, take 200 grams for the pudding. Blend the yam with milk until smooth.
3. Pour the yam-milk mixture into a pot, add the jelly powder, stevia, and salt. Cook while stirring. Taste it. If it's not sweet enough, you can add more stevia according to the instructions on the product packaging.
4. Once it's hot enough, add the chopped jicama. Continue stirring until it boils completely. Turn off the stove. Stir again for a moment to reduce steam.
5. Pour into cups. Let it cool down.
6. Serve cold.

2. Pandan Coconut Chiffon Cake Recipe (22cm pan)

Ingredients A:

• 5 medium egg yolks (6 if small)
• 3 packets of Tropicana diabet or 60 grams of granulated sugar
• 1/4 tsp fine salt
• 90 grams of medium protein flour
• 10 grams of cornstarch (or 100 grams of Kunci flour without cornstarch)
• 60 grams of cooking oil
• 70 grams of small instant coconut milk
• 2 tbsp condensed milk if desired
• 1/2 tsp double action baking powder
• 1 tsp pandan paste

Ingredients B:

• 1/4 tsp cream of tartar/1 tsp lime juice
• 5 egg whites
• 70 grams of sugar

How to Make:

1. Prepare the ingredients. Preheat the oven to 150 degrees Celsius.
2. Ingredients A. Whisk the egg yolks and sugar with a whisk until the sugar dissolves.
3. Add coconut milk, condensed milk, cooking oil, flour, salt, and baking powder, and pandan paste alternately while stirring until homogeneous. Set aside.
4. Ingredients B. Prepare a clean and dry bowl. Mix the egg whites and cream of tartar at medium speed until frothy. Gradually add the sugar.
5. Mix until soft peak forms.
6. Add 1/3 of the egg white mixture to the egg yolk mixture. Fold in with a spatula. Do this gradually until finished (do not overmix)
7. Pour into a chiffon pan without greasing. Release the trapped air in the batter using a skewer in a circular motion. Tap 3 times.
8. Bake on low heat for 1 hour and 15 minutes. Test with a skewer. Remove the pan and invert it on the neck of a bottle. Cover with a damp cloth.

3. Chocolate Date Recipe

Ingredients:

• Dates
• Peanut Butter (100% peanuts with no added sugar)
• Dark Chocolate, minimum 70% to keep sugar low
• Roasted Almonds
• Coconut Oil

Instructions:

1. Open/split the dates and remove the pit.
2. Fill the dates with peanut butter. Place them in the freezer.
3. Then slice the almonds into small pieces.
4. Chop the dark chocolate and place it in a container. Then add coconut oil on top.
5. Melt the chocolate, and take the dates out of the freezer to coat them with chocolate.
6. Sprinkle the sliced almonds on top of the chocolate-coated dates.
7. Return to the freezer. Wait until the chocolate hardens.

4. Healthy Avocado Ice Recipe

Ingredients:

• 1 Avocado
• 400ml full cream UHT milk
• 1 1/2 tablespoons protein powder
• 20 grams chia seeds
• Nutrijell grass jelly
• Stevia

Instructions:

1. Blend the avocado until smooth.
2. Pour the UHT milk into an empty blender, it can be mixed with protein powder. Blend.
3. Soak the chia seeds.
4. Cook the nutrijell grass jelly and add stevia as a sweetener. Once cooked, cut into small cubes.
5. Finally, mix all the ingredients together.

4. Low Sugar Ginger Tea Recipe

Ingredients:

• 2 tablespoons of Brewed Tea
• 3 cm Crushed Ginger
• 1 sachet of Low-Calorie Sugar
• 250 ml Water

How to Make:

1. Boil the water, tea, and cleaned ginger until it boils. Let it cool slightly.
2. Strain the tea into a glass. Also add the ginger.
3. Add the low-calorie sugar and stir. Ginger Tea is ready to serve.

6. Recipe for Fruit Milk Pudding

Ingredients:

• 1 sachet of agar-agar powder
• 2 sachets of sweetened condensed milk
• 1 sachet of melon-flavored Nutrisari
• to taste Brown Sugar
• 1 ripe banana
• 1 dragon fruit

How to Make:

1. Mix agar-agar powder with 4 cups of water (small cups). Then stir well over low heat, and don’t forget to add the milk and slices of brown sugar. Wait until it boils
2. After the agar-agar is cooked, pour it into cups and wait until it hardens.
3. While waiting for the agar-agar to harden. We can peel the fruit with round slices.
4. Mix the nutrient solution into the glass evenly using warm water.
5. Once the agar-agar has hardened, arrange the fruit slices in the cup that contains the agar-agar as desired. After arranging, slowly pour the melon nutrient solution over the fruit arrangement. Then, place it in the refrigerator and wait until it hardens.
6. Once the cake is cool, run a knife around the edges of the pan and remove the cake. Cut into pieces as desired. Serve the pandan chiffon cake with warm tea and enjoy.

5. Low Sugar Iftar Menu Tips

• Choose Foods with Low Glycemic Index: Foods with a low glycemic index do not quickly raise blood sugar levels. Examples include vegetables, whole grains, and certain types of fruit.
• Control Portions: Even though some healthy foods can be consumed, it's important to control portions to avoid overeating, especially with foods that contain natural sugars.
• Avoid Fried Foods: Cooking by boiling or baking is better than frying, as it reduces saturated fat intake.
• Pay Attention to Fluid Intake: Make sure to stay well-hydrated. Plain water or coconut water without added sugar is a good choice.
• Regularly Check Blood Sugar Levels: Monitoring blood sugar levels regularly can help in managing diabetes during the fasting month.

6. FAQ

Q: What foods should be avoided when breaking the fast for diabetes sufferers?

A: Diabetes sufferers should avoid sweet foods that are high in sugar, processed foods that contain simple carbohydrates, and sweet drinks that can increase blood sugar levels.

Q: Is it safe to consume dates when breaking the fast?

A: Dates can be consumed in limited amounts (1-2 pieces) because they provide quick energy, but it is important to ensure that it is not excessive.

Q: How can blood sugar levels be kept stable when breaking the fast?

A: Eating in small and frequent portions, choosing foods with a low glycemic index, and regularly monitoring blood sugar levels are effective ways to maintain blood sugar stability.

(kpl/rmt)