Kheer or payasam is a delicacy that is prepared during many festivals in India. Chana dal payasam, especially from the Keralite cuisine, is made with coconut milk. Chana dal is a pulse that has a low glycemic index makes this recipe suitable for people with diabetes.

No of Servings: 2

Ingredients:

Chana dal	1/4th cup (20gm)
Oats	1/4th cup (15gm)
Aleev/ halim seeds (Garden cress seed) soaks in water for 10-15min	1tbps (5gms)
Sweetener (stevia)/ Jaggery	To taste
Ghee	1tbps(10gms)
Almonds (optional)	4-5 (10gms)
Cardamom (Seeds pounded)	3 to 4

Nutritive Value per serving:

Energy	168 kcal
Protein	6.1gm
Carbohydrate	13.3gm
Total Fat	9.6 gm
Fibre	2.6 gm
Calcium	116.3gm

Method:

• Heat the ghee in a souce pan, stir fry almonds and oats lightly and set aside.
• Clean and wash the chana dal, add 1 ½ cup of water and cook till done.
• Add sautéed mix, soaked aleev seeds (garden cress seeds) and cook for 5-7 minutes.
• Add soya/skim milk, cardamom powder and simmer for a while.
• Thicken to desired consistency. Add sweetener as per taste.
• Serve hot.

Since this is a sweet delicacy, it’s easy to go overboard with portion size. So, restrict the portions according to your meal plan suggested by your doctor.

It is vital to stick to proper meal plans and exercise routine, and monitor sugar levels consistently. While this recipe is suitable for people with diabetes, it is advisable to monitor your blood sugar levels before you eat and after 2 hours of consuming your meal. One should use glucometers to test the readings and store data in order to observe patterns in fluctuations if any. Consulting with a physician/doctor is advised whenever required.

This article is validated by dietitians Geeta Shenoy (BSc - Dietitics / Nutrition, Post Graduation Diploma in Dietetics, Registered Dietician /Nutritionist, Sports Nutritionist, 29 Years Experience), Previously Geeta Shenoy was associated with S. L. Raheja Hospital, All India Institute of Diabetes.
Disclaimer: Information provided is void of any representation and warranty as to the reliability, accuracy, timeliness, usefulness, adequacy or suitability of the information provided and is not a substitute for professional medical expertise or treatment for medical conditions, actions, applications of medication for personalized medical advice consult a doctor or other appropriate medical professional . Always seek advice from physician/ doctors for queries regarding any medical conditions