Diabetes Friendly

Black Bean “Meatless Meatballs” …


I am a proud DFT blogger. To learn about DFT, click on the picture above

Celebrate this Holiday Season with Team DFT with some figure fitting, weight watchers and Diabetes Friendly Recipes!

Black Bean “Meatless Meatballs”..Diabetes Friendly Thursdays…

Having diabetes doesn’t mean not having yummy appetizers & finger foods.
I have been looking for different ways to serve vegetarian finger food during holiday season . THIS DISH is one of the many ways!
The best part is that This will satisfy people who are not vegetarian as well… So don’t be afraid to give these deliciously packed with fiber and protein “MEATBALLS ” A TRY … These Meatless “Meatballs” has reduced carbs, fat, and calories too.

Yield: 4-5 servings
Prep Time: 10 minutes
Cook Time: 10 minutes


1 can (15 ounces) black beans, rinsed and drained OR 1cup boiled and drained beans
1/4 cup cooked brown Rice
1/4cup fresh whole grain bread crumbs
1/4 cup frozen corn kernels
1/4 cup finely chopped onion
1 tsp finely chopped green chili
2 cloves garlic chopped fine
1/4 cup chopped cilantro
1 tsp red chili flakes or to taste
1 tsp cumin powder
salt as per taste
Nonstick cooking spray

For Assembly: OPTIONAL

red and yellow cherry tomatoes, halved
fresh basil/ baby spinach / baby kale leaves
Few Mozzarella Cheese balls
Dip or Marinara Sauce of your choice ..( I served them with spicy mint chutney on the side

1. In medium bowl, mash the black beans and mix all the other ingredients except cooking spray. Form mixture into small balls.
2.Heat large nonstick skillet over medium heat. Spray skillet with nonstick spray. Transfer meatballs to skillet; cook 6 to 8 minutes or until browned on all sides and warmed through, turning occasionally.
3. You can bake these Black bean Meatballs in an oven at 375*F for 10 mins or till golden brown in color ..
4. Serve Black Bean “Meatballs” with marinara sauce or any other sauce or dip of your choice ….



Black beans
The deep, rich color of black beans is due to substances called anthocyanin flavonoids, which are powerful antioxidants that help cleanse the body of toxins . A cup of black beans contains 15 g of fiber, more than half the recommended daily requirement of fiber. This soluble fiber helps lower cholesterol and stabilize blood sugar levels for better diabetes control.

Brown Rice
The kinds of rice that people with diabetics should eat are brown rice and wild rice. Both of these are whole-grain rice that contain wheat germ and bran . Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%.

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.

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.

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.



Spicy Rajma Chaat in Tomato Baskets

Baked Savory Granola

Murg Malai Tikka

Lahasuni Moong Dal With Palak …

Lahasooni Moong Dal With Palak / Garlicky Moong Spinach Lentil


This humble looking priceless recipe from North Indian is one of my favorite comfort food specially during winter months …

Just a handful of common ingredients and This healthy and flavorful dal can be cooked in mins using a pressure cooker and then tempering it with fragrant whole spices …. The best part is that this dal is rich in protein and iron and can be eaten with both roti/parathas and rice.

Serves 3-4
Cooks in under 30 mins
Recipe By My Mom

1 cup split yellow moong dal
3 cups chopped palak/spinach
1 tsp chopped ginger
3-4 green chillis, slit lengthwise
4 cups water
1 tsp turmeric pwd
1 tsp red chilli pwd
salt as per taste

For Tadka / tempering / seasoning

1 tbs ghee or cooking oil
1 tsp jeera / cumin seeds
4-5 cloves garlic roughly chopped optional
2 black cardamom
1 star anise
1 bay leaf
2 inch cinnamon stick
2-3 dry red chillies
1/2 tsp black peppercorn
6-8 cloves


1. Boil the dal along with salt , turmeric powder . Red chili powder , chopped palak / spinach , green chilis and chopped ginger with 4 cups of water in a big enough pan with a lid .
if using a pressure cooker then give 1 whistle as Moong dal cooks very quickly .
2. Heat ghee in a small pan and add cumin seeds and once they
splutter, add garlic and stir till garlic is light brown in color .
3. Now add all the whole spices and let them splutter ..
4. Add the tempering to cooked dal and mix well .
5. Cook the dal with tempering on medium flame till you get the consistency of your choice.
6. Serve with chapatis and white rice along with a salad on the side .


Spicy jalapeño Hummus .. Diabetes Friendly

This spicy healthy delicious hummus is something which I love to make when we have a big gathering and its so easy and quick to make that one can make their own at home with a few simple ingredients.


This Hummus is totally inspired by the jalapeño yogurt dip I tried at Costco a few weeks back .. it was Tangy ,delicious and oh so yummy and had all the flavors a person who loves spicy food would enjoy .. Fresh lime juice brightens the flavors of this spicy hummus .


One can even use this protein and fiber-packed spread in their sandwiches or as a dip with whole wheat pita chips or whole grain craCkers for a satisfying lunch …

Please Read the footnotes after the recipe, where some useful tips are shared by Mrs. Geeta Kakade who is diabetic herself and runs a Facebook group called Diabetic Support Group

Spicy jalapeño Hummus … Diabetes Friendly

This Recipe Serves 6
Ready in 30 mins or less


1 (15-ounce) can chickpeas, drained
2 jalapeño papers or as per taste
2 tablespoons sesame tahini ( Look for tahini in the ethnic food section of your supermarket.)
2 tablespoons olive oil
3-4 garlic cloves
Juice of 1 large lemon
1 tsp cumin powder
Kosher salt, to taste
Freshly ground black pepper

1.Preheat oven to 425 degrees.
2.Place whole jalapeños and garlic cloves with skin on a baking sheet and roast for 10-12 minutes, flipping jalapeños once to ensure even roasting. If they get too dark then take them out.
3.Wrap roasted jalapeños and garlic in foil to steam for a few minutes.
4.Remove the skin from roasted garlic or squeeze the garlic out 5.Carefully remove seeds from roasted Jalapeños

In a food processor or blender combine all ingredients until smooth, scraping down sides as needed.
Taste and adjust seasonings as desired.
Add water if necessary to produce a smooth hummus.
Store covered for up to 5 days.

image image

One can even Use hummus as a dip for cucumber, celery, broccoli, peppers, or carrot sticks. Hummus is calorie-dense but also offers fiber and nutrients.
Chick peas have a very low glycemic index, which means they create steady blood sugar and are especially healthful for diabetics.


An article by Ms. Geeta Kakade !

Topic: ‘Some ways a diabetic tries to resist food overindulgence at festivals, during the holiday season and at get togethers all year round.’

Its a challenge…always a challenge. It doesn’t matter if you are in your own home or in someone else’s home: resisting the lure of food isn’t easy.
Here are some tips that help me when I’m at a party and I hope will help you.

1. The day you’re going our, say for dinner, follow strict dietary guidelines for the other meals during the day. Balancing your sugar will give you a head start and will allow you to have a little ‘extra’.
2. Don’t skip your exercise on this day…exercise helps regulate hunger pangs.
3. Before you go out, eat a bowl of salad or some fruit…an apple works best for me.
4. Insist on serving yourself, then stop and look at your plate before you eat…both for appetizers and main course. If someone forces you to have something by putting it on your plate, leave it there. I get rid of the stuff on my plate very discreetly.
5. Remember food will always be there and the healthier you are the more you can continue to enjoy it at future parties. The meal you’re at is NOT your last meal.
6. Respond to comments like, “What! That’s all you’re eating?” with a firm but pleasant comeback. I tell people I’m there for the company and I enjoy myself best if I don’t have to lose the next day to ‘not feeling well’ because I ate too much.
7. Love sweets like I do? Make adjustments in the meal to accommodate your craving. I find skipping either the naan or the rice helps me at a party.

Okay so you read articles like this all the time and know what’s right. What happens when you still fall off the dietary wagon once in a way? No big deal! (as long as its not all the time.) Pick yourself up, dust yourself off and get back on…all we diabetics can do is keep trying to do our best. 

Geeta Kakade, Diabetes Support Group.




Green Beans & Caramelized Onions with Cranberry Chutney By Sonal

Hot and Sour Mix veggie Soup By Swati

Vegetable Couscous Pilaf ….

Vegetable Couscous Pilaf – Diabetes Friendly Thursdays…


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

Vegetable Couscous Pilaf

DFT is back just in time at the onset of winters, comfort food and celebrating Thanksgiving! Bringing a healthy yet delicious dish this month to celebrate the International Diabetes Month!

Couscous is also known as moroccan pasta and is easily available in grocery stores as well as Online ..
Pilaf is usually made using Rice but I have made this Pilaf using Couscous as it is healthy , extremely quick and simple to make – which is perfect for a busy week night
This pilaf looks pretty With colorful vegetables and gets its flavor from vegetable stock , cumin and other spices.
Serves 4
Serving size 1 Cup
Cooks in under 30 mins

For the Pilaf

1 cup whole wheat Couscous ( Whole Grain )
2 cups water Or Vegetable stock
1/4 cup chopped onions
1/2 cup chopped mixed bell peppers
1/4 cup chopped carrots
1/4 cup chopped Zucchini
1/4 cup boiled and drained chickpeas
1/4 cup cherry tomatoes for garnishing ( optional )
A handful fresh parsley chopped
Handful feta cheese cubed ( optional )
Juice of 1/2 lemon or to taste
1 tbs oil ( I used Olive Oil )
1 tsp cumin powder
Salt and pepper as per taste
Red pepper flakes optional

1. In a large, deep skillet, heat the oil.
2. Add all the vegetables and cook over high heat, stirring frequently, until lightly browned and crisp-tender, about 5 minutes.
3. Now season the vegetables with salt , cumin, pepper and red pepper flakes and cook, stirring for a minute .
4. Add the couscous and cook, stirring frequently, until lightly toasted, about 2 minutes.
5. Stir in the stock , Cover and let stand off the heat until the couscous is tender and the liquid is absorbed, about 5 minutes. 6. Fluff with a fork, stir in the feta and cilantro and serve hot with Raita of your choice ..

1.You Can even serve Couscous Pilaf with some grilled lean meat on the side to make it into a complete meal .
2. I used vegetable broth as liquid to rehydrate Couscous to give it more flavor ..
3 Another Method to To Rehydrate Couscous
Place dry couscous in a heat proff bowl , pour double the amount of boiling water or broth over it . Let it sit for 5 to 10 minutes until all the liquid is absorbed .



The American Diabetes Association recommends that individuals with diabetes choose whole grains, such as whole-wheat couscous, Because they contain the entire grain kernel, whole grains tend to be higher in dietary fiber than their refined counterparts. They are also less likely to spike your blood sugar levels because of their lower glycemic index, according to the University of Michigan.

Garbanzo Beans / Chickpeas
Chickpeas, also called garbanzo beans, are a healthy way to add more protein and other essential nutrients to your meals. They are good sources of fiber, iron, phosphorus, zinc, potassium, magnesium and vitamin B-6. These beans may also lower your risk for cancer, heart disease and diabetes, as well as limiting increases in blood sugar levels after meals.

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. MayoClinic.com explains that fiber not only helps regulate blood sugar levels, but also decreases the risk of heart disease…

Zucchini for diabetes is very effective as the B complex in the presence of zinc and magnesium help in breaking down the sugars in your body. It has an abundance of fiber and pectin, which are vital in regulating your blood sugar levels.

Adding onions to your daily meal boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet.


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.


Veg Kebabs with Quinoa, Spinach & Chickpea Salad

Curried Tofu With Vegetables

Quinoa Pilaf with Soy Kebabs..

Vegan cottage pie

Ratatouille & Roasted Cauliflower Quinoa Rice

Sugar-free Cranberry Relish

DFT makes a “Come Back!”


DFT is back and back with a bang! We couldn’t have chosen a better month for the come back,other than NOVEMBER!!

The American Diabetes Association observes Diabetes Month every November. Raising awareness of this ever-growing disease is one of the main efforts behind the mission of the Association. American Diabetes Month® (ADM) is an important element in this effort, with programs designed to focus the nation’s attention on the issues surrounding diabetes and the many people who are impacted by the disease. For more information , click here


We have made changes with the badge of DFT! It is more self describing and stands in support of our DFT Chapter.

The Blue Circle on the top is the Universal Blue Circle Symbol for Diabetes, also known as Diabetes mellitus !

The Food Triangle shown at the bottom part of the badge, is the “suggested” food triangle for a diabetic!

For more Information on Diabetes and its symptoms, please click here!

Here is a link to check if someone is at risk for diabetes…

For World Diabetes day I bring to you a five course meal which consists of :
Indian Java Plums /Jamun , the black berry-like fruit is an incredible coolant for the body, a digestive and also a natural medicine to control diabetes. Kala namak is a mineral salt which helps replenish what you lose sweating it out and also improves eyesight, so they say.

Click On the Pic For Recipe ..

2. Garbanzo Bean Salad …
Let me introduce you to a simple chickpea salad which is quick and easy to prepare and is full of flavors…. It makes a colorful side dish or you can serve it as a light entrée for lunch or dinner. …
Click On the Pic For Recipe ..

3.Stuffed Mushrooms
These stuffed mushrooms are a restaurant worthy appetizer which are diabetic friendly, quick to make, bursting with flavors and last but not the least next to non carbohydrates .
Click On the Pic For Recipe ..

4. Shrimp Biriyani….
This spicy Shrimp biryani is a must for sea food lovers . Shrimps are cooked in Green Chutney base & is extremely easy to prepare …
Click On the Pic For Recipe ..

5. Fresh fruit Popsicles…
These Fruit Salad popsicles are super easy to make with no fancy gadgets required….All you need is a popsicle mold, coconut water OR some juice and sliced fresh fruit, and you’ve got a healthy as well as yummy treat that your kids and adults will be begging for again and again.
Click On the Pic For Recipe ..

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.


Sonal’s Collection

Swati’s Collection

Apsara’s Collaction

Sarika’s Collection

Parvathy’s Collection…

Suchitra’s Collection