Italian Cookbook for Two Seniors – Recipes for Pre-Diabetes and GERD

Description

ITALIAN RECIPES FOR TWO SENIORS
Healthy Recipes for Seniors with Pre-Diabetes or GERD.

Italian cuisine is a testament to the joy of simple, wholesome ingredients coming together to create something extraordinary. It is more than just food—it is a way of life that values connection, comfort, and nourishment. For seniors, enjoying these timeless recipes can offer both the warmth of tradition and the benefits of a health-conscious approach. With thoughtful consideration for dietary concerns like prediabetes and GERD, this collection prioritizes gentle, nutrient-dense ingredients without sacrificing the bold flavors that define Italian cooking.

Every recipe has been crafted to reflect the authenticity and richness of Italian culinary traditions while ensuring ease of preparation and balance for daily meals. By focusing on low-glycemic index options and avoiding common triggers like spicy, fried, or highly acidic ingredients, these dishes are tailored to provide a satisfying experience for both body and soul. Explore the recipes ahead to bring the heart of Italy into your kitchen and rediscover the joy of cooking and sharing meals together.

Breakfast & Snacks:

Oats and Vegetable Upma
Methi Thepla (Fenugreek Flatbread)
Moong Dal Chilla (Lentil Pancakes)
Poha with Peas (Flattened Rice and Green Peas)
Vegetable Dhokla (Steamed Lentil Cake)
Idli with Coconut Chutney
Besan Cheela (Gram Flour Crepes)
Bajra Khichdi (Pearl Millet Porridge)
Masala Porridge with Ragi (Finger Millet Porridge)
Vegetable Appe (Steamed Rice and Lentil Bites)

Main Dishes:

Vegetable Khichdi (Rice and Lentil Mix)
Palak Dal (Spinach and Lentil Curry)
Lauki Chana Dal (Bottle Gourd with Lentils)
Baingan Bharta (Roasted Eggplant Mash)
Cabbage and Peas Subzi (Cabbage Stir Fry)
Tofu and Spinach Curry
Drumstick Curry (Moringa Pods in Coconut Gravy)
Zucchini and Moong Dal Curry
Pumpkin and Coconut Stew
Beetroot and Carrot Curry

Rotis & Rice:

Jowar Roti (Sorghum Flatbread)
Bajra Roti (Pearl Millet Flatbread)
Multigrain Paratha (Mixed Grain Flatbread)
Brown Rice Pulao with Vegetables
Quinoa Upma (Quinoa with Vegetables)
Millet Idiyappam (Steamed Millet Noodles)
Plain Phulka (Soft Wheat Flatbread)
Lemon Rice (Mildly Flavored Rice)
Spinach Rice (Palak Pulao)
Coconut Rice with Cashews

Soups & Salads:

Tomato and Lentil Rasam (Light Soup)
Drumstick and Lentil Soup
Spinach and Coconut Soup
Bottle Gourd Soup (Lauki Soup)
Moong Dal Salad with Cucumbers
Beetroot and Sprout Salad
Chana Salad (Chickpea Salad)
Curd and Cucumber Raita
Apple and Pomegranate Chaat (Sweet Fruit Salad)
Avocado and Quinoa Salad

Desserts & Drinks:

Moong Dal Halwa (Low-Sugar Lentil Pudding)
Ragi Pudding with Coconut Milk
Chia Kheer with Almond Milk (Chia Seed Pudding)
Carrot Payasam (Carrot and Coconut Milk Dessert)
Oats Ladoo (Oats and Nuts Sweet Balls)
Date and Coconut Rolls (No-Sugar Sweets)
Amla Juice (Indian Gooseberry Drink)
Coconut Water with Mint
Buttermilk with Curry Leaves
Almond Saffron Milk