4 Delicious Diabetes & Weight-loss Friendly Recipes for Sankranti and Pongal

The aroma of freshly cooked Pongal, the sight of colorful kites dotting the sky, and the warmth of family gatherings – Makar Sankranti and Pongal bring with them a treasure trove of memories.
Do you remember waking up early to help your mom prepare the festive feast or the joy of sitting with cousins, sharing sweets, and laughing over stories? These festivals have a way of taking us back to simpler times when food was more than nourishment; it was love served on a plate.
From the earthy flavors of Undhiyu to the sweetness of Til Gud or Sakkarai Pongal, every dish tells a story – one of tradition, togetherness, and timeless joy.
While these recipes are diabetes- and weight-loss-friendly, remember that each of you is unique and might have specific health requirements. We strongly recommend consulting your nutritionist or dietician before enjoying these recipes, especially if they need any tweaks to suit your needs.
1) Undhiyu Recipe
Cooking Time: 20 minutes | Servings: 2
Requirements
Ingredient |
Quantity |
Vaal Beans | ½ cup |
Lilva Peas | ¼ cup |
Sweet Potato (boiled, diced) | ¼ cup |
Potato (boiled, diced) | ⅛ cup |
Yam (boiled, diced) | ⅛ cup |
Brinjal (diced) | ⅛ cup |
Green Garlic (chopped) | 2 tbsp |
Coriander Leaves (chopped) | ¼ cup |
Coriander Powder | 1 tsp* |
Green Chilli (chopped) | 1 tsp |
Lemon Juice | 2 tsp |
Sugar | 1 tsp |
Jeera | ½ tsp |
Hing | ⅛ tsp |
Baking Soda | ⅛ tsp |
Salt | ½ tsp |
Oil | 1 tbsp** |
Water | As required |
*teaspoon **tablespoon |
Method
- Blend green garlic, chopped green chilli, lemon juice, and salt to make a paste.
- Mix coriander leaves, vaal beans, lilva peas, and the paste in a bowl to prepare the green papdi masala.
- Heat oil in a pressure cooker, add jeera, and let it crackle.
- Add hing, baking soda, and boiled potatoes. Sauté.
- Layer the vegetables alternately with the green papdi masala in the cooker.
- Pressure cook for two whistles. Lower the flame and cook for 10 minutes.
- Gently mix and serve hot.
Nutritional Information
Nutrient |
Nutritional Value (Per Medium Bowl – 90 g) |
Energy | 178 kcal |
Carbohydrates (Carbs) | 23.74 g |
Protein | 7.09 g |
Fat | 6.12 g |
Fiber | 7.37 g |
Cooking Tips
- Use fresh, seasonal vegetables for the best flavors.
- Slow cooking in a pot or clay vessel enhances flavor, although a pressure cooker is faster.
- Layer vegetables properly for even cooking.
Diabetes Reversal
Calculator
To know your chances of Diabetes reversal, take the Diabetes Reversal Test
2) Sugar-Free Sakkarai Pongal Recipe
Cooking Time: 15 minutes | Servings: 1
Requirements
Ingredient |
Quantity |
Rice | 2 tbsp |
Moong Dal | 1.5 tbsp |
Cashew Nuts (chopped) | 4 |
Fresh Coconut (grated) | 1 tbsp |
Black Raisins | ½ tbsp |
Green Elaichi Powder | ¼ tsp |
Ghee | 1 tsp |
Stevia | ⅛ tsp |
Cloves | 1 |
Water | As required |
Method
- Wash and soak rice and moong dal for 10 minutes.
- Pressure cook rice and dal with a clove for three whistles until soft.
- Heat ghee in a pan, sauté cashews and raisins until golden, and set aside.
- Add the cooked rice-dal mixture to the pan, stirring in grated coconut, elaichi powder, and stevia.
- Garnish with roasted nuts and serve warm.
Nutritional Information
Nutrient |
Nutritional Value (Per Small Bowl – 95 g) |
Energy | 163 kcal |
Carbohydrates (Carbs) | 21.85 g |
Protein | 5.17 g |
Fat | 5.99 g |
Fiber | 2.52 g |
Cooking Tips
- Lightly roast moong dal before cooking to enhance aroma.
- Serve warm as it thickens when cooled.
3) Sugar-Free Puran Poli Recipe
Time: 20 minutes | Servings: 2
Requirements
Ingredient |
Quantity |
Wheat Flour | ½ cup |
Chana Dal | 3 tbsp |
Green Elaichi Powder | ¼ tsp |
Stevia | ¼ tsp |
Ghee | 1 tsp |
Water | As required |
Method
- Cook and mash chana dal with elaichi powder and stevia.
- Knead wheat flour into a soft dough and divide into portions.
- Roll out dough, place the dal mixture in the center, seal, and roll again.
- Roast on a nonstick pan with ghee until golden brown.
- Serve hot.
Nutritional Information
Nutrient |
Nutritional Value (Per Poli – 80 g) |
Energy | 194 kcal |
Carbohydrates (Carbs) | 31.6 g |
Protein | 7.42 g |
Fat | 3.94 g |
Fiber | 6.69 g |
Cooking Tips
- Ensure dal is well-cooked and soft for a smooth mixture.
- Cook on medium heat to avoid burning.
Reduced HbA1c by HALF in 6 months
6.6%
Happy members
EMI
Guarantee
4.8/5
Diabetes Prime Program
4) Ven Pongal Recipe
Time: 15 minutes | Servings: 1
Requirements
Ingredient |
Quantity |
Rice | 2 tbsp |
Moong Dal | 2 tsp |
Ginger (grated) | ½ tsp |
Cashew Nuts | 4 |
Kadi Patta | 4 leaves |
Rai | ¼ tsp |
Black Pepper Powder | ½ tsp |
Salt | ¼ tsp |
Ghee | 1 tsp |
Water | As required |
Method
- Heat ghee in a pressure cooker, add rai, and let it crackle.
- Sauté kadi patta, cashews, grated ginger, and black pepper powder.
- Add soaked rice and dal with water. Pressure cook until mushy.
- Mix in salt and serve hot. Garnish with ghee if desired.
Nutritional Information
Nutrient |
Nutritional Value (Per Medium Bowl – 105 g) |
Energy | 138 kcal |
Carbohydrates (Carbs) | 18.59 g |
Protein | 3.69 g |
Fat | 5.24 g |
Fiber | 1.71 g |
Cooking Tips
- Adjust spices to your taste for a balanced flavor.
- Add hot water to adjust the consistency if needed.
How We At Fitterfly Can Help You?
Having diabetes or focusing on weight loss doesn’t mean you have to sacrifice your favorite dishes or miss out on the joy of celebrating traditions. Festivals are all about the love, togetherness, and flavors that make them special. With just a few small tweaks, you can enjoy the food that signifies these celebrations without compromising your health.
In this blog, we’ve shared just a few recipes that you can enjoy guilt-free. But why stop here? Enroll in our diabetes or weight loss program to get more than just a diet plan.
We’ll help you manage your condition in the most holistic way possible – taking care of your mental health, boosting your fitness levels, and empowering you to live your best life.
Want to know more? Give us a call at 08069450746. Let’s make your health journey as flavorful and joyful as your favourite festival dishes!
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.