Diabetes Friendly

Fiesta Masoor Cheela TexMeX Salad Wrap… Diabetes friendly

Fiesta Red Lentil TexMeX Salad Wrap… Diabetes friendly

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Creating Recipes with a Cause!
I am a proud DFT blogger. To learn about DFT, click here!

Celebrate the month of May with Team DFT, indulging on some delicious and hearty wraps that are diabetic friendly and weight watchers friendly.”

image Fiesta TexMeX Salad Wrap Fiesta TexMeX Salad Wrap

When someone in the family has diabetes, it does have a big impact on the rest of the family, so it becomes even more important to Incorporate comfort foods that are diabetes-friendly as well as boost your nutrition and good and healthy enough for the whole family to sit down and enjoy the meal together .

image Fiesta masoor Cheela TexMeX Salad Wrap

There’s something about a this super simple, tasty and healthy wrap. that’s so satisfying to make and eat!
The beans and veggie filling for this red lentil wrap is so delicious that if I dont keep an eye on it my kids will go on eating until the whole bowl is gone … In other words this filling is good enough to eat with or without the wrap- AND THE BEST PART
Beans are magical amazing source of protein and are packed with fiber which will keep you full for a long time …

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FOR THE WRAP …
1/4 cup Red lentil / masoor dal
1 inch piece of Ginger chopped roughly
3 -4 Green chillies or as per taste
Salt to taste
Red chilli powder 1/4 teaspoon
Oil spray for cooking

Method
1.Soak dal in three cups of water for about an hour. Drain and grind with ginger, green chillies and salt to a smooth batter.
2. Add red chilli power and mix well.
3. Heat a non stick pan or a Crepe pan and spray with a little cooking oil spray ..
4. Spread a ladle full of batter to a thin disc. cook on medium heat till the underside is done.
5. Carefully flip over and cook till the other side is done..
Keep aside till ready to assemble

FOR THE FILLING

1/4 cup boiled and drained black beans
1/4 cup any boiled and drained bean of your choice ( I used kidney beans)
1 avocado, chopped
1/2 cup chopped bell peppers of your choice
1/4 tsp cumin
1 tsb freshly ground black pepper
salt as per taste
All of Prepared Dressing

FOR THE SALAD DRESSING WE WILL BE NEEDING
1 tbs olive oil
1 tbs lemon juice
1/4 cup fresh Cilantro / Coriander
1/4 cup low fat yogurt / curd
1 clove smashed garlic
1 small date
A pinch or two chili flakes optional

Blend all the ingredients under dressing to a smooth paste . If the dressing becomes too thick then add a little water to thin it out ..

Combine all the beans and veggies. Pour the dressing over and mix well . Keep aside till ready to use …

To assemble the wrap

1.To assemble each wrap, spoon about 1/4 cup bean filling down center of 1 crepe..
2. Roll up the wrap and enjoy along with any left over filling on the side..

THIS RECIPE SERVES 2-3 people / 2 Wraps per person …

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Lets look at the benefits of the ingredients used in making these wraps ..

BEANS

If you’re looking for foods that raise blood-sugar levels slowly and gently, choose high-quality carbohydrates instead of low-quality carbs like refined grains and sugary foods. Whenever possible, you’ll want to couple these carbs with protein and/or healthy fat. Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body’s blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free.

TOMATOES
Because of their low carbohydrate content, tomatoes can play a big role in controlling blood sugar levels. The low carbohydrate content also helps lower calorie intake and can help diabetics to lose weight. Tomatoes are a rich source of antioxidants and help restore the body’s oxidative balance.

BELL PEPPERS
Peppers are packed with fiber and relatively low in calories and carbohydrates, they are an excellent choice on a diabetes diet.
peppers are considered a nonstarchy vegetable — which means that most of the carbohydrates found in peppers are in the form of fiber.

AVOCADO
Avocado is high in monounsaturated fats, which are generally considered among the healthiest of fats. Researchers have found that a diet high in monounsaturated fats and low in low-quality carbs may improve insulin sensitivity. Monounsaturated fats also improve heart health — an especially important benefit for people with diabetes, who are at an increased risk for heart disease and stroke. Add a few thin slices of avocado to your sandwiches in place of mayonnaise,

Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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FOR MORE DIABETES FRIENDLY SALADS RECIPES,CLICK ON THE LINKS BELOW

Sonal’s Mung Cheela with Tandoori Mix Veg filling

Swati’s Egg white Salad Whole Wheat Tortilla Wrap

Apsara’s Lettuce wraps

Sarika’s Moong Dal Kebab Wraps

Suchitra’s Panchratan Dosa wrap

Parvathy’s Chicken Pesto Buckwheat Wrap

 

Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne

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Diabetes Friendly Thursday; First Anniversary Special !!!

Diabetes Friendly Thursdays completes 1 year in April. To celebrate the joy and hard work of working on DFT for an year, team DFT is bringing a collection of Diabetes Friendly Recipes from individual contributors. BOOKMARK this post for the future reference.

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Creating Recipes with a Cause!

Can you believe DFT is Creating Recipes with a Cause Since last one year.This last one year has been full of fun , knowledge and meeting new new bloggers …
I am a proud DFT blogger. To learn about DFT, click here!

Sonal Gupta (the thinking mind behind the name & concept) started Diabetes Friendly Thursday last year in March I met her through a fb group and we are friends since . Did I mention Sonal is my mentor and if it was not for her I would never have blogged ..
Her blog Simplyvegetarian777 is full of delicious and mouthwatering vegetarian dishes from all over the world …

To celebrate 1st DFT anniversary I bring to you a five course meal :
CLICK ON THE PICS FOR THE RECIPE ...

1. INDIAN JAVA PLUM MOCKTAIL / KALA KHATTA… 

Click on the picture for recipe.

2. Rajma / Kidney beans Arancini … 

Click on the picture for recipe.

3. Asian Tofu Salad…. 

Click on the picture for recipe.

4. Kadhai Chhole With Fresh Dill Leaves…..

Click on the picture for recipe.

5. Fresh fruit Popsicles

Click on the picture for recipe.

Let us meet all the Creative & talented bloggers who contributes towards DFT posts every month..

Swati is the creative one who designed our new DFT badge and make all those beautiful Collages every month .. Her blog is full of mouth watering vegetarian as well as non vegetarian recipes..
Swati blogs from Lets Cook Healthy Tonight.

Apsara is our Gluten free recipe queen and has a wide knowledge in healthy living and food. Apsara blogs through Eating Well Diary ..

Pravathy is the baby of the group . She is one fun loving girl which reflects in her blog Crackle and temper .

Suchitra is a physical therapist by profession and a mom of two young children . She loves to cook fresh meals for her family daily . Suchitra blogs from Su’s Healthy Living .

Last but not the least comes Sarika … Sarika is full of life and it reflects in her blog Spice Zone.
Sarika’s blog features recipes from around the world .. Do pay her blog a visit …

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON The Pics below ..

Sonal’s Collection

Apsara’s Collection

Suchitra’s Collection

Sarika’s Collection

Swati’s Collection
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Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne 

Asian Tofu Salad….

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Asian Tofu Salad … Diabetes Friendly Thursdays

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Creating Recipes with a Cause!
I am a proud DFT blogger. To learn about DFT, Click on the picture above ..

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March is the month of start of Spring and cleansing of house and yards and discarding the old and welcoming the new. Let’s begin the onset of spring with some healthy PROTEIN PACKED Salads!

In our house We eat Salads as one of the regular rotation for lunch especially during summer months . My kids love to add loads of leafy greens along with carrots , cucumbers fresh mushrooms and other fresh vegetables and sprouts in their salads along with grilled chicken, shrimps, or fish.. I myself love to Sprinkle some nuts or seeds on top, add a few dried cranberries, some avocado chunks to take it to the next level and they’re filling enough to make into a main dish.

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Today I bring to you one of our favorite Asian flavors inspired tofu salad The slices of protein-rich tofu that top this salad is lightly seasoned in low sodium soy sauce and chili flakes and grilled to give it a bold, rich flavor Plus, they’re filling enough to make into a main dish.

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Asian Tofu Salad…

Makes 1 serving
Serving size 1 cup + 4 slices of tofu

Ingredients for the salad
1/4 cup shredded Red Cabbage
1/2 cup shredded lettuce of your choice ( I used iceberg )
1/4 cup carrots cut into matchsticks
50 grams pat dried tofu cut into 4 ( marinade all over in 1 tsp soy sauce or chili sauce and grill it )
1 tsp oil ( I used peanut oil )

For the dressing
1 tbs unsalted dry roasted peanuts
1 tbs juice of a lemon
1 small date
A pinch or two chili flakes optional
1 tsp fresh ginger

Method
Blend all the ingredients under dressing to a smooth paste . If the dressing becomes too thick then add a little water or low sodium soy sauce to thin it out .

The Salad
1. Heat a medium size skillet and add 1 tsp oil .
2. Once the oil is hot add all the ingredients for salad and toss for a minute EXCEPT GRILLED TOFU .
3. In a serving bowl add the tossed Salad , Top with tofu and serve with the salad dressing on the side .

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Lets look at the benefits of the ingredients used in making this Salad..

Red cabbage
Eating cabbage is an inexpensive way to add vitamins K and C, as well as antioxidants, to your diabetes-friendly diet. Cabbage also contains manganese, fiber, and vitamin B6. This low-carb veggie is at its peak in the fall and early winter. Pick a head that’s firm with shiny leaves. When you get it home, put it in the refrigerator. Cover it with plastic wrap once it’s cut to slow down the loss of vitamins. Experiment with recipes that use this low-carb vegetable raw as well as cooked.

Lettuce
The glycemic index estimates the effect of a food on your blood sugar levels, with foods having a low score being less likely to cause spikes in blood sugar levels than those with a high score. Lettuce have very low glycemic index scores, according to the American Diabetes Association, so you don’t have to worry about them greatly increasing your blood sugar levels.

Carrots
Rich in the antioxidant beta-carotene, vitamin A, B, C and K, magnesium, folate, and dietary fiber, carrots are bright in color and provide a sweet taste. Carrots are a good choice if you have diabetes as their carotenoid and vitamin A content helps protect your eyes from diabetic retinopathy or damage to the blood vessels in the eye from long-term diabetes. Carrots are a great low-carb, crunchy snack.

Tofu

The Joslin Diabetes Center recommends that adults get 20 to 35 g of dietary fiber each day, especially if they are diabetic, as fiber slows down the absorption of carbohydrates. Tofu has an excellent balance of the nutrients required to lower blood sugar levels in type 2 diabetics. CalorieKing.com states that a fourth of a block of firm tofu only has 117 calories, but also 7 g of fat, 12.8 g of protein and almost 1.9 g of fiber. Tofu can be grilled, baked, used in a soup or in a stir-fry dish.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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FOR MORE DIABETES FRIENDLY SALADS RECIPES,CLICK ON THE LINKS BELOW

Sonal’s Kosumbari, raw mung salad

Apsara’s Edmame Salad with Hemp Cilantro Dressing

Suchitra’s Horsegram/Kulith Kosambari

Swati’s Grilled Chicken & Quinoa Salad

Sarika’s Nam Sod

Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne

Oats, Spinach and Yellow Moong Kabobs…..

There is no love sincerer than the love of food.”
–George Bernard Shaw

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Oats,Spinach and Yellow Moong Kabobs.. Diabetes Friendly Thursdays

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Creating Recipes with a Cause!
I am a proud DFT blogger. To learn about DFT, Click on the picture above ..

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Valentine’s Day is quickly approaching and not knowing what to cook for your loved ones can be challenging at times..
Celebrate the Valentines Day with Team DFT’s Weight Watchers and Diabetes Friendly Appetizers…

These days everyone looks forward to Valentine’s Day ,but when you have diabetes it becomes difficult to celebrate a day which is mostly focused on sweets. Chocolates and rich desserts and food that are commonly eaten on Valentine’s Day, which mostly leave people with diabetes feeling like they cannot participate in the festivities.

You can still celebrate without having to go overboard on unhealthy foods. One just needs to remember that the occasion is more about celebrating with loved ones and not gorging on food ..

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These power packed oats , moong and spinach kababs are not only delicious but are packed with all the goodness of protein as well as fiber in each and every bite and hardly takes less then an hour from start to finish ..

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Cooking Time : 25 Min
Makes : 15 -20 Bite size kabobs
Serves : 5- 6 people

Ingredients :
1 Cup parboiled yellow moong dal
1/2 Cup quick cooking oats
1 cup finely chopped fresh Spinach leaves
1/2 Cup finely chopped onion
3-4 finely chopped green chilies or as per taste
1 tsp finely chopped ginger
Juice of a lime or 1 tbs
1 tsp chilly flakes or as per taste
1 tsp cumin powder
1 tsp garam masala powder
Salt as per taste taste
1 Tablespoon oil + 1 tsp ( all will not be used )

Procedure :

TO COOK THE DAL
Add 1/2 cup of washed moong daal along with 1 cup of water and 1/2 tsp Turmeric/ haldi powder and salt as per taste In a big enough pan and bring to a boil .
Cook till all the water evaporates and dal is softer
Cool and keep aside
In a blender take the cooked and cooled dal along with the oats and pulse them 2-3 times making sure that it does not turn into a paste ..
Dal and oats needs to be coarse

In a bowl mix blended dal and oats along with spinach and rest on the ingredients and 1 tsp oil
Mix all ingredients well
Take a small portion of mixture on your hand and form small bite size kababs
Get all the kababs ready
Heat a pan ( non stick , iron , hard anodized ) and cook kababs on medium heat with a teaspoon of oil till kababs and nice and brown and cooked from both sides.
Serve along with mint chutney and lemon on the side ..
You can even sprinkle some chaat masala on top of the kababs to give it a little tangy flavor …

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Lets look at the benefits of the ingredients used in making these kababs ..

Oats
Oats and oat-enriched products have been proven to control blood glucose and are helpful in the treatment of diabetes.
DiabetesNet.com advises that foods such as oats have a lower glycemic index and help to balance glucose levels for better diabetes control and prevention of related complications. Oatmeal has this effect because it increases the viscosity or thickness of the contents of the stomach, slowing digestion and prolonging the absorption of glucose into the bloodstream. This also gives the body a stable, long-term source of energy.

Moong Dal/Pulses
Pulses help people control blood glucose
Pulses have a low glycaemic index, making them excellent sources of carbohydrate in the diet of those affected by diabetes.
Including pulses in the diet helps control blood glucose and insulin levels. Pulses have other positive health effects, like reducing blood lipids. This may help to prevent some serious complications of diabetes.
Pulses are valuable additions to a modern diet because of their good taste, convenience, and nutritional role in managing and preventing diabetes.

Spinach
This low-carb veggie is a wise addition to a diabetic diet because it’s loaded with folate, beta carotene, iron, and vitamin K. To get the biggest nutritional punch, ditch the canned stuff and buy it fresh or frozen. Fold steamed spinach into an egg-white omelette at breakfast or toss fresh leaves in a healthy, low carbohydrate salad at lunch or dinner.

Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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FOR MORE DIABETES FRIENDLY RECIPES,CLICK ON THE LINKS BELOW

  1. Grilled Spicy Paneer Skewers By Sonal
  2. Black Chickpea Falafel Bites by Parvathy
  3. Stuffed Sweet Pepper Poppers By Apsara
  4. Cajun Cauliflower Bites By Sarika
  5. Zucchini Boats By Suchitra
  6. Dhaniya- Methi Muthiya By Swati

“Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne

Kadhai Chhole With Fresh Dill Leaves…..

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Enjoy the winters with Team DFT’S Greens Overload! Bringing some hearty dishes with seasonal greens & I bring to you delicious Kadhai Chholey with a twist .

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Creating Recipes with a Cause!
I am a proud DFT blogger. To learn about DFT, click on the picture above

Kadhai Chhole With Fresh Dill Leaves … Diabetes Friendly Thursdays…
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I have been trying different ways to serve fresh green leaves to my family and this recipe is one of the many ways!!!
In India dill leaves Or Soya is typically treated more as a leafy vegetable then a herb and is especially used a lot during winter months .

This recipe traditionally uses split bengal gram called chana dal, but chickpeas work just as well.
Instead of making traditional chhole masala OR chickpea curry I went for Kadhai Chhole as I just got a fresh batch of kadhai Masala from “The Spice Factory” which is a new venture started by Sonal Gupta Of Simply Vegetarian 777 …

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Yield: 4 servings

Ingredients:

1/2 tbsp cooking oil
1 medium onion, finely chopped
1 heaped Tbs. Sonal’s Kadhai Masala OR
1 tsp. Red chili powder
1 tsp coriander powder
1 tsp. Turmeric powder
1 tsp. Cumin powder
1 tsp finely grated garlic
1 tsp finely grated ginger
2 green chillies finely chopped Optional
1 medium tomato, finely chopped
2 cups finely chopped dill leaves with their tender stalks
2 cups boiled and drained chhole / chickpeas OR
1 15.oz Canned chickpeas, drained
1/2 cup drained water from the boiled chana
salt as per taste

Preparation

  1. Heat the oil in a medium saucepan and sauté the onion over medium heat until it has softened, about 5 minutes.
  2. Now add the grated ginger and galric and cook for another min or so .
  3. Add KADHAI MASALA OR the dry spices and mix well
    Mix in the tomato and cook until it is soft, about 5 minutes.
  4. Add the dill, chickpeas,water and salt, and simmer until the dill is soft and tender, 5 to 8 minutes.
    Serve warm…

I served these kadhai Chholey with multigrain flour chapati, Cucumber Raita and salad on the side along with fresh lime wedges ….

LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED

ONION
The American Diabetes Association recommends that you eat at least three to five servings of vegetables daily. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet.

Tomatoes
Because of their low carbohydrate content, tomatoes can play a big role in controlling blood sugar levels. The low carbohydrate content also helps lower calorie intake and can help diabetics to lose weight. Tomatoes are a rich source of antioxidants and help restore the body’s oxidative balance.

Green Chilies
chilly peppers have the ability to reduce the risk of hyperinsulinemia or high blood levels of insulin & help to lower the insulin levels significantly.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE LINKS BELOW

  1. Sonal’s  Methi Mushroom Curry
  2. Apsara’s Spinach Roti Flatbread
  3. Swati’s Multigrain Methi & Palak Roti
  4. Suchitra’s Bhajje Amshe ( Red Swiss Chard/Red Amarnath in a spicy coconut sauce)
  5. Sarika’s Collard Greens and Chanaa