Gluten Free

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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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

Kadhi Pakora – Chickpea flour Fritters in a Yogurt Based Gravy

Kadhi Pakora 

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Kadi is a very popular yogurt based curry in India to which chickpea flour/besan is added, tempered and then simmered with spices ..and is cooked regularly in most houses Each and every region as well as family has their own version of kadhi and kadi happens you be our family favorite too ….
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I hold such beautiful childhood memories around this golden beauty .. My Mom would make kadi every Saturday morning for lunch and me and my brother would stand next to her in the kitchen begging her to give us some hot boiling kadi to taste …. The same thing would happen with fritters / pakoras too .. Mom would always make an extra batch of pakodas for us to munch on while lunch was getting ready … So many childhood memories around this beauty … In our family as well as some parts of North India, it is a must as one of the meals in the days preceding a wedding…
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You can even add vegetables to the kadhi while it is cooking. I like to add chopped spinach (palk) or fenugreek (methi) leaves. diced potatoes, carrots or any other vegetable of choice and also be added to the kadi …

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Serves 3-4
Cooks in 30-45 mins

For the kadi
Sour curd / yogurt 3 cup
Besan / gram flour 3 tbs
Water 3 cups
2 tabs ghee or oil
1/2 tsp hing/ Asafoetida
1 tsp turmeric powder
1 tsp red chili powder
1 tsp methi dana / fenugreek seeds
1/2 tsp mustard seeds
1/2 tsp jeera / cumin seeds
2 green chilies finely chopped
4-6 curry leaves optional
Salt as per taste
1 tablespoon Coriander Leaves, finely chopped for garnishing

Method
1. In a blender blend together yogurt , water and 3 tbs gram flour , red chili powder and turmeric powder till incorporated well and ensuring that there are no lumps (you can even do it with a whisk )
2. In a big enough pan , Heat 1 tablespoon oil in a medium flame. Add mustard seeds and fenugreek seeds. When they begin to crackle add cumin seeds and sauté for 20-30 seconds.
3. Now add curry leaves and green chilies and saute for 20-30 seconds .
4. Its time to add in the blended mix of yogurt and gram flour .
5. Cook on medium flame until raw smell of gram flour goes away or for approx. 10 -15 minutes. Stir occasionally in between to prevent sticking. If mixture becomes too thick, then add 1/2 cup more water and cook for 3-4 minutes. It should have pouring consistency..
6. Add deep fried pakoras, mix well and cook for 3-4 minutes. Turn off the flame , temper and garnish with chopped coriander leaves ..

Ingredients for Besan Pakoda
1 cup besan / gram flour
1/2 tsp Turmeric powder
1/2 tsp Red chili powder –
Salt as per taste.
2-3 Green chilis chopped
1/4 cup chopped cilantro / Coriander leaves
Oil for deep frying

METHOD
1. Heat oil on medium heat for frying the pakodas
2. Sieve the gram flour in a bowl and make a thick batter by adding water to it.
3. Now add add all the other ingredients except oil to the batter .
4. Take a teaspoon batter and drop it into the medium hot oil .
Make 5-6 pakodas at one time.
5.Turn and flip the pakodas to fry them till they are golden brown in color .
6. Take them out and add them in boiling kadhi ..

For Tempering or Tadka:
1 tbs. ghee / clarified butter
1 tsp mustard seeds
1 tsp. cumin seeds
A few curry leaves 4-5
A pinch of asafoetida or hing powder
2 dry red chillies broken up

Heat ghee in a small butter pan .
Add mustard as well as cumin seeds .. Once the seeds splutter add dried chilies and curry leaves.
Pour this tempering over the kadi and cover with the lid immediately so that the flavor infuses …

This yummy kadhi goes very well with Chapatis and steamed white rice…

NOTES
1. Usually pakodas/ fritters are not added when making kadi with greens and vegetables ..

2. Kadi can even be prepared in slow cooker too

Method
Place yogurt and sifted besan in a bowl, along with salt, chilli, turmeric and water. Beat together to make a smooth batter. Transfer to a slow cooker and switch on ‘high’.

Heat oil in a ladle, add mustard seeds , cumin seeds , fenugreek seeds, asafoetida powder and curry leaves. As soon as fenugreek seeds begin to turn brown, pour over the yoghurt-besan mix. Let the kadhi cook for a few hours until it is custard like consistency. Add pakoras And tempering , turn the cooker down to low until ready to serve.

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Click on the picture below for Another version of Kadi By Sonal
Methi Pyaaz ki Kadhi By Sonal

Spicy jalapeño Hummus .. Diabetes Friendly

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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.

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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 .

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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

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Ingredients
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
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Instructions
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

Method
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.

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Note
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.

FOOTNOTES

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.

 

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OTHER DFT SUBMISSIONS FOR THANKSGIVING !

Green Beans & Caramelized Onions with Cranberry Chutney By Sonal

Hot and Sour Mix veggie Soup By Swati

Khaman Dhokla ….

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Khaman is a food common in the Gujarat state of India made from chickpea flour mostly served with fried chillies sprinkled with salt and green chutney… Khaman is Although a Gujarati snack, it has become increasingly popular all across India & abroad ..

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These dhoklas are so soft and spongy and this recipe is also very easy to implement if you follow these simple instructions properly and practice it a bit. The addition of fruit salt to the batter, and water to the tempering, are the two main factors responsible for the super-soft and spongy nature of this khaman dhokla ..

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Special Equipment required
Pressure cooker , Steamer along with steaming pan / plate ..

Ingredients
1 1/2 cups besan (bengal gram flour)
1 1/2 tbsp semolina (rava)
2 tsp sugar
2 tsp ginger-green chilli paste
1 tsp lemon juice OR Citric Acid
Salt to taste
2 tsp fruit salt
3 tsp oil
1 cup water for the batter ( more or less to make thick , smooth and flowing batter )

for tempering:
1 tsp lemon/ lime juice
2 tsb sugar
2 tsp mustard seeds ( rai / sarson)
1 tsp sesame seeds (til)
1 tbsp chopped green chillies
6 to 8 curry leaves (kadi patta)
1/2 cup water
2 Tbs Fresh Coriander leaves for garnishing
2 TbsFreshly scrapped coconut for garnishing ( optional)

Method
Grease a big enough pan to steam khaman with 1tsp oil .
Fill the steamer with water and keep it to boil while we prepare Khaman dhokla batter .

1.Combine besan, semolina, sugar, ginger-green chilli paste, lemon juice and salt with ¾ cup of water in a mixing bowl and mix well to get a thick and smooth batter.
2.Just before steaming, add the fruit salt and stir briskly and quickly. the fruit salt should be mixed evenly with the batter. or else you get uneven texture in the Khaman .
3.The batter would froth and become bubbly, so you have to be quick.
4.Pour the mixture immediately to a greased pan and spread evenly by rotating the pan clockwise.
5.Steam in a steamer for 10 to 12 minutes or till the dhoklas are cooked. Keep aside.
6.Heat the oil in a small non-stick pan and add the mustard seeds.
7.When the seeds crackle, add the sesame seeds, green chillies, and curry leaves and sauté on a medium flame for 30 seconds.
8.Remove from the flame, add 1/4 cup of water and mix well. Be careful while adding water as the tempering will sizzles.
9.Add 2 tsp sugar. stir and allow the tempering mixture to come to a boil.
10.Pour the tempering over the prepared Khamaan Dhokla and spread it evenly.
11.Garnish with chopped coriander and grated coconut.
12.Cut into pieces and serve immediately …

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For instant Microwave khaman dhokla click on the picture belowe …