Tips to eat healthy

21 Jul 2016
POSTED BY Alvin Thomas

Eating your way to good health is important to help ward off diseases or control one, such as diabetes.

Making healthy food choices is more important than ever, with research showing that eating sensibly can help the body. With this in mind, Beat Diabetes, a community-focused initiative by the GCC region’s leading retail and hospitality conglomerate Landmark Group, has joined forces with a team of chefs to create 40 healthy and hearty recipes.

With more than 7,000 people in Oman diagnosed with diabetes every year and 1,200 adults dying annually from complications arising from the disease, it’s more important than ever for people to eat healthily.

Following a diet that could help combat symptoms of diabetes or keep the disease at bay is one way to accomplish this.

Promoting healthy eating is Nadia Parekh, founder of home-based catering company Mélange; and Nabih and Ghalia, home chefs and founders of Nabz&G. Together, they have created 20 healthy recipes each, based on Beat Diabetes Healthy Recipes.

Beetroot is one food that, although high in natural sugar content, can be beneficial to diabetics. The vegetable is high in fibre, potassium and folate, and the natural sugars are not converted into glucose too quickly.

A study published in the journal Nitric Oxide Society indicated that, since beetroots are high in nitrate content, they also help to improve cognitive function in diabetic patients if consumed for a fortnight at a stretch, according to

Beetroot juice is also a rich source of betalain and neo-betanin. These are two nutrients that help to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.

Studies have shown that beetroot gives the best benefits to diabetics when taken in the form of juice. However, it’s better to have it in the morning so it can convert into glucose slowly and steadily and provide you with the energy you need throughout the day.

If you don’t wish to have the juice, include beetroot in your mid-morning salads or as a vegetable accompaniment during lunch. Avoid eating it at the end of the day.

Try this Beetroot Napoleon with honey-drizzled goat’s cheese, one of the Beat Diabetes initiative’s Homey’s Guide to Healthy Recipes.


It’s gluten-free, refined sugar-free and vegetarian.


Resting time: Overnight

  • 4 small red beets, roasted or boiled
  • 200g goat’s cheese, softened
  • 2 tbsp honey
  • 3-4 tbsp Greek yogurt
  • 2 tbsp balsamic vinegar
  • 2 tbsp groundnut oil
  • 50g chopped and roasted hazelnuts
  • Mixed leaves to finish


  • Slice the beets very thinly and, using a 5cm diameter cutter, cut into circles. Place on a tray generously lined with paper towel and rest in the fridge. 
  • Mix the softened goat’s cheese with the honey and add the Greek yogurt one tablespoon at a time, mixing until slightly softened but still holding its weight. Put in a piping bag.
  • Mix the balsamic and groundnut oil well, and dress the mixed leaves and hazelnuts together.
  • Start to build the Napoleon: starting with one beet slice, pipe a bit of goat’s cheese mixture in a swirling motion, top with another beet slice and press down slightly if the cheese mixture has not made it to the edge. Repeat to create a stack of six layers of beet and five layers of goat’s cheese.
  • Serve chilled, with the dressed mixed leaves and hazelnuts

(Source: Nadia Parekh of Mélange Dubai).

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