Seasoned Yellow eyed peas sundal and World Diabetes Day Creating Awareness By Food

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Ideally you don’t want to be linked with any of the diseases in the world, and especially deadly disease like Diabetes. I am not that lucky, diabetes has been part of my life for some time now, it took away my mom. When I am pregnant with my princess I got gestational diabetes. And now it is haunting me all the time, as my hubby is diabetic. Earlier I believed  in the  myth that diabetes only happens if you are overweight body type, now I have come to know that diabetes has  no difference if you are  lean or overweight person, my hubby is lean, his mom  is lean still they have diabetes. One thing sure, if you have high cholesterol values then you are vulnerable to diabetes,  increased levels of LDL ( bad chlorestol )  and triglycerides play an important role in both heart disease and diabetes.

I was stunned reading this statistics about world diabetes, 366 million people worldwide had diabetes in 2011; by 2030 this will rise to 552 million.In the world just as in population baton, China ranks first in diabetes then it is followed by India, USA is third in the rank. If you want to know about American diabetes statistics, read from  here. So we all need to watch out for this, especially if you have family history likes mine. Every time when I gave sweets of my little ones, my heart beats at high rates, still they are little ones it is hard. With my husband’s diabetes I learned a lesson, everything in moderation is fine, take meals in portion, very little or no sweets, if you still have carving for sweets, adjust the fruits, or use sugar substitute. If he ask me can I take one large piece of sweet or cake (just like anybody would do), if I say yes, next day his sugar level will be high. So I have to learn to say just take a very small portion. Still hard, I haven’t learned that lesson.

 There are two type of diabetes, Type one and Type 2.  Type 1 diabetes is usually diagnosed in children and young adults, and was previously known as juvenile diabetes. In type 1 diabetes, the body does not produce insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. Only 5% of people with diabetes have this form of the disease.

Type 2 Diabetes causes blood glucose (sugar) levels to rise higher than normal. This is also called hyperglycemia. Type 2 diabetes is the most common form of diabetes. If you have type 2 diabetes your body does not use insulin properly. This is called insulin resistance. At first, your pancreas makes extra insulin to make up for it. But, over time it isn’t able to keep up and can’t make enough insulin to keep your blood glucose at normal levels.

During 24 week of pregnancy, pregnant woman can develop gestational diabetes. Even though reason for this is still unknown, scientists have a theory. The placenta supports the baby as it grows. Hormones from the placenta help the baby develop. But these hormones also block the action of the mother’s insulin in her body. This problem is called insulin resistance. Insulin resistance makes it hard for the mother’s body to use insulin. She may need up to three times as much insulin. Gestational diabetes starts when your body is not able to make and use all the insulin it needs for pregnancy. Without enough insulin, glucose cannot leave the blood and be changed to energy. Glucose builds up in the blood to high levels. This is called hyperglycemia.

Now with my husband’s diabetes and my gestational diabetes, I came to know more about disease if I know little of this earlier, I could have helped my mom. If you have diabetes, then diet and exercise is most important. With diet, everything you should take in small portions as much as possible. Fruits are good, according American diabetes association, the best choices of fruit are any that are fresh, frozen or canned without added sugars.Dried fruit and fruit juice are also nutritious choices, but the portion sizes must be small so they may not be as filling as other choices.

 As food is the main controlling factor next to medicine in diabetes, I asked few friends (both food bloggers and non bloggers) to share a recipe of dish which is diabetic friendly and also to share their personal stories of diabetes that touched their lives. I was surprised to know that there are several people with story of diabetes in their family. I am happy that they are joining me in creating awareness about this deadly disease. They are going to make all sorts of dishes starting from appetizer, snack, soup, sides or a full meal you name it.

For me I tried to make this easy breezy salad/sundal. I came to know that lentils are considered as one of super foods recommended by American diabetic association; they even suggest incorporating lentils/beans in diets at least a few times in a week. Here is the list of diabetic super foods recommended by American diabetic association.

I also decided to make dishes with lentils to help my hubby, and this was made easier with the 6 pack of Lentils I won from Hurst beans from Lisa & Susan’s Legume Love Affair hosted by Spicy Food.  Yes I came to know about yellow eyed peas for the first time after receiving packages of lentils. Yellow eyed peas look similar to cow peas/lobia but slightly bigger, and tastes almost similar. Instead of making sundal in my usual way with the addition of mustard seeds and urad dal (Spilt black gram), I decided to add a carrot and onion along with it, little cumin powder and chili powder too.  I took only ¾ cup of peas; I have some left with and would like to try this recipe

This is delicious as snack or side; give it a try when you can get hold of it. Here comes the recipe.

Seasoned Yellow eyed pea sundal and World Diabetes Day Creating Awareness By Food


Prep time: 

Cook time: 

Total time: 

Serves: 3

  • ¾ Cup Yellow eyed peas
  • 1 carrot chopped (approximately ⅓ cup)
  • ¼ cup onion chopped
  • 2 Cup Water
  • 1 teaspoon Urad dal/ Split black gr
  • ¼ teaspoon mustard seeds
  • 11/2 tablespoon of grated coconut
  • 1 teaspoon olive oil
  • ¼ teaspoon cumin powder
  • ¼ teaspoon red chili powder
  • 1 Red chili
  • ¼ teaspoon salt or to taste
  1. Soak the yellow eyed pea overnight and next day pressures cook them with 2 cup of water. Until 4 -5 whistle or 25 minutes. Drain the excess water using a colander and set aside
  2. In a small skillet, heat olive oil, mustard seeds, urad dal, halved red chilies. When mustard seeds start popping add onion and carrot and cook for 2 minutes. Then add cooked yellow eyed peas, grated coconut and cumin, chili powder and salt. Mix everything and serve warm.
  3. Delicious and healthy protein packed snack.
Copyright ©2013 Zesty South Indian Kitchen by Swathi( Ambujom Saraswathy) All Rights Reserved

Other food enthusiastic who joined with me. I will update  lists as soon as I get.

    1. Cook with smile made  Ragi Dosa /Finger-millet crepes
    2. Thermofan made Kiwi jam and apple acid
    3. Shoba’s Delight made drumstick leaves egg thoran
    4. Cuisine delights made Lemon oats 
    5.  Sattava made Barley Upma
    6. A day through my life made oats upma with vegetables
    7. Babi’s recipes made  oats puttu
    8. Gheza e shirin  made canapés with  peppery moong bean filing  
    9. Cook with Arthy Shama made salad
    10. Nayana’s kitchen  Kerations made Moong dal and ragi dosa
    11. The Mad Scientist in kitchen made Jowar rava upittu
    12. Nitha’s kitchen made Brown rice oats pongal
    13. Savitha’s Kitchen  made Quinoa Dosai
    14. Rajashri Manoj of cooking creations made savory cake.
    15. Srikars Kitchen made banana stem salad
    16. Eat n Eat little more made  roasted red bell pepper soup
    17. Mahaslovelyhome made  cilantro kiwi, spinach juice
    18. Home cook food made Kathiyawadi style dal
    19. Kitchen corner try it made Spicy Chickpea snack
    20. Sarasyummybites made Ragi adai/finger millet pancake
    21. cooks Joy made whole wheat crepes
    22. Cinnamon spice and everythingnice made slow cooker Meatballs and roasted spagehti squash
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  1. says

    A very good explanation about Diabetes and the importance of awareness about this disease. A pleasure to join you today. Cheers

  2. says

    beautiful write up, I know how hard it should be, I had GD in my first pregnancy but it vanished after I delivered but my mom has it and recently started insulin. wonderful and healthy recipe dear…

    • Swathi says

      Yes I too have GD with my first pregnancy and second one I don’t have it still I am in the yellow zone, don’t want to become red. Thanks for sharing your personal story Priya.

  3. says

    Thanks for sharing this, Swathi. Very few people realize the complications with diabetes, many still think that all it means is that you can’t have sweets. You are being very sensible by considering the diabetic risk while cooking for your family, wish you and your family a long, healthy and happy life ahead!

    • Swathi says

      Thanks Fabitha your wishes always meant a lot to me. If I can make someone little bit aware of this deadly disease I will be happy.

  4. says

    Thank-you for sharing your story and all this great info! I am sorry for the loss of your Mom. First time seeing these yellow-eyed peas! Delicious way to make them!

  5. says

    Thanks Swathi for inspiring us to join you in this wonderful awareness post! I have learned so much from all the posts. These beans look really cute! love the colors and very well made dish…

  6. says

    Very informative post…seeing the yellow eyed pea for the first time…sundal looks good..Glad that I was able to be a part of this

  7. says

    sundal looks yummy and healthy..
    nice post about diabetes…both my parents got type II diabetes recently ..I really hate this disease…
    take care of your health…

  8. says

    Thanks Swathi for letting me be a part of this awareness. I can fully understand how much difficult it must be for your husband. at least he co-operates. But in my case my father always complains .
    Btw the Sundal looks delicious

  9. says

    Ooo those lentils look like ceramic beans ,Sundal looks yummy.
    What a noble thought Swathi.Good bless ur good heart to arrange such recipes. Diabetes runs in our family fearing it :(

  10. says

    I’m so sorry to hear that two of your family members have diabetes. :( A chronic illness like that can turn a life around and create turmoil for a while. But speaking from experience, it all settles in and life goes on. A few changes and adjustments are made, but in the end, everyone learns and grows from the experience. A great dish Swathi and informative post!

    • Swathi says

      Yes MJ first news of diabetes hurt both us a lot, now we are making adjustment so that we can live a better life.

  11. says

    Having a good friend who died from complications of the illness, I know how important raising awareness about diabetes & food is. Great recipe!