Gluten Free

Moroccan Vegetable Stew….DFT

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

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This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

This week DFT is not only diabetic friendly but has stepped up to go “GLUTEN FREE” . Enjoy the Gluten free diabetic friendly recipes from the DFT Bunch!!

This hearty Moroccan Stew is one of my families all time favorite especially during Fall and Winter .. Don’t let the list of spices and vegetables scare you . Most of the spices are easily found in Indian pantry and as far as vegetables goes use what ever you have on hand .. The use of turmeric, cinnamon, cumin and red chili makes this stew warming, very aromatic and gives it a deep flavor ..

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Cooking time 30-40 mins
Serves 3-4

Ingredients
1 TBS oilve oil
1 cup chopped onions
2 garlic cloves finely chopped
1 teaspoon cumin powder
1/2 teaspoon turmeric powder
½ teaspoon cinnamon powder
1 teaspoon red chili powder
1/2 cup cubed carrots
2 cups chopped in cubes sweet potatoes/ shakkarkandi or pumpkin
1 cups cubed eggplant/ baigan
1 bell pepper, sliced
1 medium zucchini sliced
2 large tomatoes, cut into medium pieces
1 cups boiled chickpeas, reserve the liquid
A big pinch of saffron
Salt as per taste
1/4 cup pitted olives ( optional )
1/4 cup currents or dried apricots optional
¼ cup chopped fresh parsley

Method
In a big enough pot heat 1 TBS olive oil and sauté the onions for a min or two .
Add the garlic and again sauté for about a min . Switch the stove on Medium Now ..
Now add all the spices (EXCEPT for Saffron) stir continuously so that spices do not burn .
Add the vegetables in the order given above, so that the starchier vegetables will cook the longest.
Sauté for 2-3 mins after adding each vegetable .
Stir in the drained chickpeas , saffron, and the currants or apricots .
There should be some liquid at the bottom of the pot from the cooking vegetables. However, if the stew is dry, add ½ cup of tomato juice, liquid from the garbanzo beans, or water.
Cover the stew and simmer on low heat until all the vegetables are tender.
Add the olives & chopped parsley just before serving.

You can serve this stew with brown rice , any whole grain or even with a slice of your favorite gluten free bread …
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Benefits of the Ingredients Used In Making This Stew

Onion
Onions are a low-calorie, healthful food to include in your diabetic diet, providing you with fiber, iron, potassium, vitamin C and other micronutrients. Some evidence suggests that certain chemicals in onions may help you maintain blood sugar control. 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.

Garlic
Garlic is known to increase the amount of insulin released and regulates blood sugar levels. A study published in the Journal of Medicinal Food [1] found just that — garlic was highly effective in increasing one’s insulin content in the body and improved glucose tolerance.

Carrots
Watching your diet is a big part of managing diabetes, but that doesn’t mean you have to give up healthy snacks like carrots. In fact, carrots can be beneficial to a diabetic’s health, so it’s a good idea to include them as part of your regular meal planning. Chopped carrots have just 12 grams of carbs per cup, so it takes a full cup of carrots to count as a single vegetable serving when using a diabetes carbohydrate exchange system.

Sweet Potatoes
Sweet potatoes are considered a superfood for diabetics, says the American Diabetes Association (AMA).They have been shown to stabilise blood-sugar levels by lowering insulin resistance. They contain a high amount of fibre, which also helps to reduce levels of “bad” LDL cholesterol in the body.

Egg Plant
diabetes requires a healthy diet with an eye toward lower carb, lower glycemic index foods for good management. When checking out produce for healthy additions to your diet, don’t forget the eggplant. It’s a low-carb, high-fiber vegetable that has infinite

Bell Pepper
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
The presence of the vitamin B complex group in abundance makes this fruit a good choice for diabetes. You develop diabetes when your body is unable to metabolize and regulate the level of sugar in your blood. Diabetes can be of many types, but zucchini is specifically found to be effective if you need to ward off type 2 diabetes. 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. The B-vitamins, folates and fiber go a long way in stabilizing the level of sugar in your blood….

Tomato
Tomatoes, another superfood for diabetes, are packed with vitamin C and are good sources of vitamin A, potassium, and fiber. They’re also low-carb and low-cal — just 32 calories per cup. The nutrient lycopene, which gives red tomatoes their color, is a powerful antioxidant and may protect against heart disease and prostate cancer. Add a slice of juicy tomato to your next sandwich or cook up a big pot of tomato sauce, a great topping for veggies, chicken, and other good foods in your diabetic diet.

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.

Cinnamon
Use of cinnamon has been shown in clinical studies to improve both blood sugar and cholesterol levels.

Olives
Black olives supply small doses of iron, calcium and vitamin A. They also contain heart-healthy unsaturated fats. While olives can have a place in your healthy eating plan, they also contain large amounts of sodium so you should limit how many you eat at a time.

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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Here is how you can substitute Gluten
You can make a few simple changes to recipes containing gluten. For 1 tablespoon of wheat flour, substitute one of these:

1 1/2 teaspoons cornstarch
1 1/2 teaspoons potato starch
1 1/2 teaspoons arrowroot starch
1 1/2 teaspoons rice flour
2 teaspoons quick-cooking tapioca

For 1 cup of wheat flour, substitute one of these:
3/4 cup plain cornmeal, coarse
1 cup plain cornmeal, fine
5/8 cup potato flour
3/4 cup rice flour

http://www.prevention.com/health/diabetes/foods-diabetes-celiac-disease
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Millet & Vegetable Pulao/ Pilaf ….

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

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

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This time the theme for DFT was One Pot Meal . When I heard about the theme, I was excited and a little overwhelmed then came up with my family’s all time favorite “Pulao ” . This Pulao is quick to make , can be eaten all by itself or with yogurt , raita , chutney and papadums ..

I like to cook with whole grains as well as millet as much as I can as It contain lots of vitamins, minerals and protein and is comparatively healthier then rice & one can easily use in dishes the same way as you would use rice …
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DFT goes easy and cooks a one pot meal for you!!
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Serves 3 – 1 1/2 cup serving each

Ingredients
Samvat rice / barnyard millet 1 cup
Spinach 1/2 cup
Tomatoes (finely chopped) 1 medium size (optional)
Carrot chopped -1/4 cup
Green peas – 1 tbs optional
Fresh Corn 1 tbs optional
Cabbage chopped 1/2 cup I used purple cabbage
Green beans -1/4 cup
Onion finely chopped 1medium
ginger grated 1tsp
Finely chopped green chillies 2
Red chili powder 1 tsp OR to taste
Turmeric powder 1/4 tsp ( I did not use any )
Coriander Powder 1 tsp
Cumin seeds 1/2 tsp
Oil 1 tbsp
Salt to taste
Cilantro / Coriander leaves For garnishing

Method :
1. Wash and soak the rice for 15 – 20 minutes. Drain. Keep aside.
2. Heat the oil in a pan with a lid . Add cumin seeds & when they crackle, add the onion, grated ginger .Sauté for 2 minutes.
3.Now add all the other vegetables along with red chili powder, coriander powder , and turmeric powder if using. Sauté for 3-5 mins
4.Add the rice and chopped tomatoes & Sauté for 2 more minutes, add 2 cups of water and salt as per taste .
5.Once the rice comes to a boil , put the heat on medium low , cover the pan with a lid and cook for 10 -12 mins or till all the water is absorbed and millet is cooked .
6.Garnish with the mint springs. Serve hot yogurt or raita and papadum of your choice ..
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Benefits of the Ingredients Used In Making This Pulao

Barnyard Millet
Millet may make a good substitute for rice for some diabetics. Millet’s high fiber content slows digestion and releases sugar into the bloodstream at a more even pace. This helps diabetics avoid dangerous spikes in blood sugar . Millet is featured among a list of healthy foods for its ability to decrease insulin resistance . Millet is high in protein (about 6 grams per cooked cup) and gluten free.

Onion
Onions are a low-calorie, healthful food to include in your diabetic diet, providing you with fiber, iron, potassium, vitamin C and other micronutrients. Some evidence suggests that certain chemicals in onions may help you maintain blood sugar control. 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.

Tomato
Tomatoes, another superfood for diabetes, are packed with vitamin C and are good sources of vitamin A, potassium, and fiber. They’re also low-carb and low-cal — just 32 calories per cup. The nutrient lycopene, which gives red tomatoes their color, is a powerful antioxidant and may protect against heart disease and prostate cancer. Add a slice of juicy tomato to your next sandwich or cook up a big pot of tomato sauce, a great topping for veggies, chicken, and other good foods in your diabetic diet.

Purple Cabbage
Eating cabbage is an inexpensive way to add vitamins K and C and antioxidants to your diabetic diet. Cabbage is also a good source of manganese, fiber, and vitamin B6. This low-carb veggie is at its peak in the fall and early winter. Pick a head that is 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 carbohydrate vegetable raw as well as cooked.

Green Beans
Green Beans are high in fibre and low in carbohydrates, which make them ideal for people with diabetes.

Carrot
Watching your diet is a big part of managing diabetes, but that doesn’t mean you have to give up healthy snacks like carrots. In fact, carrots can be beneficial to a diabetic’s health, so it’s a good idea to include them as part of your regular meal planning. Chopped carrots have just 12 grams of carbs per cup, so it takes a full cup of carrots to count as a single vegetable serving when using a diabetes carbohydrate exchange system.

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.

Green Peas
Yes, peas contain carbohydrate, but they can still be part of a diabetes eating plan. The fiber and protein content of peas is thought to help slow digestion, which, in turn, can help smooth out blood sugar levels after eating. Peas also rank low on the glycemic index scale, with a glycemic index of 22.

Green Chili/ Chili Peppers
Studies have shown that when meals are prepared with chili peppers, lower amounts of insulin are needed after that meal to regulate blood sugar levels. “Chili peppers taste great in spicy dishes such as chili and curry, but they can also be used as a rub for salmon or chicken to add some heat,”

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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Tri Colored Cocktail Millet Idlis… DFT

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

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

India is celebrating It’s 69th Independence Day on Aug 15th so team DFT decided to come up with recipes representing Tri colors of Indian flag as expressing our love to the nation by doing what we do the best “cooking”

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In the national flag of India the top band is of Saffron colour, indicating the strength and courage of the country. The white middle band indicates peace and truth with Dharma Chakra. The last band is green in colour shows the fertility, growth and auspiciousness of the land.

Let us celebrate the Independence of India, with some DFT recipes, cheering for the colors of the flag!

Tri Colored Cocktail Millet Idlis.

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Replacing Millet for rice to make idli has been in my to try list for a long time and I Must say the result was awesome . The best part is that millet can easily be grinned in a small blender so no more heavy grinders to be taken out for these idlies ..

Makes around 60 cocktail size idlis
Serves 5 -8 ,

Ingredients
1. 2 cups Barnyard Millet/ Sama ke chawal/Vrat ke chawal
2. 3/4 to 1 Cup white Urad Dal / skinned and split Black gram
4 TBS flatten rice / Poha
3. Fenugreek seeds / Methi dana 1/2 tsp
4. Juice of a carrot for Orange color -as needed – optional
5. Spinach paste or Green Mint Chutney for green color -As needed optional
OR YOU CAN EVEN USE A FEW DROPS OF FOOD COLORING
6. Salt as per taste
7. Oil for greasing the mould

Method
1. Soak Millet, fenugreek seeds , poha and Lentil together for at least 4 hours.
2. Take a blender and grind them in batches .
We do not need lots of water to grind this into a paste .
The consistency of the batter should be thick .If the batter is too watery, Idli will be flat n sticky.
3. Ferment it overnight . By the morning batter will be fermented but it does not double in volume .
4. Stir the batter well with a ladle and divide the batter in 3 bowls .
5. Add carrot juice in one bowl and mix well with batter for orange color .
6. Mix in spinach in the second bowl of batter for green color .
7.Steam it in an idli pot for 10 minutes.
8.Check with a back of spoon or using fingers dipped in water.If it comes out clean,idli is cooked.Remove with a spoon and serve hot with chutneys of your choice ..

NOTE :
WE DO NOT need to add rice in this recip.
We DO NOT need to add water while grinding.
Adding fenugreek/ methi seeds & flatten rice / poha is for softness.Don’t skip it.
Ferment the batter for minimum 8 hours.

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LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED FOR MAKING THESE IDLIS ..

MILLET
Millet is actually a group of related plants that produce small pearl-like grains and not a single plant. Millet is low in essential amino acids and higher than most grains in fat content, 75 percent of which is heart-healthy polyunsaturated fat. Millet has been shown to be potentially beneficial in the management of diabetes.
Read More HERE
http://www.livestrong.com/article/457708-millet-diabetes/

URAD DAL/ black gram skinned lentils
STABILIZE YOUR BLOOD SUGAR – full of complex carbohydrates
• The soluble fiber in lentils helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, lentils are full of complex carbohydrates that can help you…
– Control your blood glucose levels
– Control your cholesterol levels
– Control your appetite
– Lower your risk of getting type 2 diabetes

CARROT
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.

SPINACH
Rich in calcium, vitamins A, B, C and K, magnesium, iron, protein, potassium and dietary fiber, dark leafy greens are perfect for a diabetic diet.

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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check out all tri-colour recipes inspired from our Indian Flag.

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Grilled Summer Vegetable… DFT

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It’s grilling season here in the US , and we’re all enjoying the ease and pleasure of cooking outdoors, especially when asparagus , corn , peppers and summer squashes are in season, use a simple cooking method such as grilling to fully enjoy them and benefit from their nutrients.

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

To view more DFT recipes, Click here!

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

Grill away the summer with team DFT!
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Grilled vegetables are a tasty and healthy addition to any lunch or dinner. These veggies are yummy super simple to prepare — just start the grill and the grilled veggies will be ready in no time!
The herbed vinegrette is a spectacular finish to the grilled vegetables. It adds tanginess and flavor. This is a great recipe for summer grilling and entertaining.
You can even Serve these hot-off-the-grill veggie combo with your choice of any grilled lean meat, fish, or poultry Or wrap them in a chapati or Tortilla and make a wrap out of them …..

Makes: 6 servings
Serving Size: 1 cup

Ingredients

1 medium zucchini , cut crosswise into 1/2-inch-thick slices
1 medium onion, cut into 1/2-inch-thick wedges*
2 green and/or red bell peppers, halved, stems, membranes, and seeds removed
6 Asparagus ( optional)
2 Jalapeño
2 Corn On the Cobs ( cut into 3 piece each )
6 large mushrooms, stems removed
3 medium tomatoes, halved lengthwise
1 tablespoons olive oil
1 tablespoon cider vinegar
Salt as per taste
Black pepper as per taste

Herbed Vinaigrette:
1 tablespoon olive oil
2 teaspoon cider vinegar OR white Vinegar
1 teaspoon fresh parsley Or Coriander
1teaspoon fresh thyme OR 1/4 teaspoon dried thyme
1teaspoon fresh rosemary OR 1/4 teaspoon dried
1teaspoon salt Or as per taste
1 teaspoon red chili flakes OR as per taste
In a small bowl, whisk together olive oil, cider vinegar, fresh parsley, fresh thyme, fresh rosemary, salt, and red chili flakes .

Directions
In a very large bowl, combine All the vegetables .
Add olive oil and cider vinegar.
Toss to coat vegetables.
Place vegetables on rack of an uncovered grill directly over medium-hot coals.
Grill for 3 minutes; turn vegetables. Grill for 3 to 4 minutes more or until vegetables are tender.
To serve, cut each pepper half into 3 strips. Arrange vegetables on a platter.
Drizzle with Herbed Vinaigrette.
Serve warm or at room temperature.
If desired, garnish with fresh thyme. Makes 6-7 ( 1-cup) servings )

NOTES:
Leave onion wedges attached at the root end to hold wedges together.

Wrap these grilled vegetables in whole grain tortillas and make wraps

Stuff These grilled veggies in pitas pockets and cheese and they become perfectly filling lunch or dinner …

If you aren’t able to grill outdoors, vegetables can be cooked on an grill pan over medium-high heat on stove top.
Vegetables can be made 1 day ahead and chilled. Rewarm before serving.

GRILLING TIPS
Here are some simple rules for successful grilling. Use these three tips for foolproof results every time:

Start clean. Prevent sticking by beginning with a clean grill and well-oiled vegetables

Don’t move. When you first place vegetables on the grates, resist the urge to shift them around until they’re nicely seared and lift off easily.

Manage the heat. Place the heartier vegetables, like onions and bell peppers, in the hottest spots on the grill. Keep more delicate produce such as tomatoes over places with less heat.

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LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED FOR GRILLING …..

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

MUSHROOMS
Experts says that mushrooms are good for diabetics as they contain next to none sugar .They contain 2g of carbs in a 50-gram portion. One-half cup of raw sliced white mushrooms contains 2g of carbs.Mushrooms are extremely dense with nutrients, including selenium, a trace mineral that may help fight cancer. They are also rich in antioxidant and anti-inflammatory nutrients, and may help prevent cardiovascular disease.

ZUCCHINI
The presence of the vitamin B complex group in abundance makes this fruit a good choice for diabetes. You develop diabetes when your body is unable to metabolize and regulate the level of sugar in your blood. Diabetes can be of many types, but zucchini is specifically found to be effective if you need to ward off type 2 diabetes. 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. The B-vitamins, folates and fiber go a long way in stabilizing the level of sugar in your blood….

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. A half cup of chopped spring onions contains 26 calories and 5.9 g of carbohydrates. Storage onions, such as yellow, white or red onions, contain 16 calories and 3.7 g of carbohydrates per half cup.

ASPARAGUS
This flavorful veggie has only 27 calories per cup and is very low-carb, coming in at only 5 grams. Asparagus is packed with vitamins K and A. At the store, look for firm, bright green stalks with compact heads. Thinner stalks tend to be more tender. Snap off the woody ends with your hands (they’ll break naturally at the right point), then steam, sauté, or roast.

CORN ON THE COB
Even though you have diabetes, your meal plan should include small portions of carbohydrate foods, such as fruit, cereal, yogurt, beans and starchy vegetables. Corn is a source of energy, fiber, vitamins and minerals and is low in fat and sodium. Keep track of the carbohydrate grams you eat and set a limit for the day, advises the American Diabetes Association. A ½-cup serving of cooked corn or half of a large corn cob contains 15 grams of carbohydrate. Most people with diabetes should eat between 45 and 60 grams of carbohydrate per meal.

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. Eating foods with high levels of antioxidants may help reduce the risk of complications associated with adult diabetes. Tomatoes are a rich source of vitamin C, vitamin E and beta carotene, all conventional antioxidants. Antioxidants also protect the body by increasing enzyme function. Studies involving tomatoes have shown that its antioxidant properties offer protection to the kidneys and bloodstream, two areas that are frequently affected by diabetes.

JALAPEÑO
jalapeño rich diet can be very helpful for the people who are suffering from Type 2 diabetes. According to the studies jalapenos like other chilli peppers have the ability to reduce the risk of hyperinsulinemia or high blood levels of insulin. Jalapenos 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 GRILLED RECIPES , CLICK ON THE PICTURES BELOW

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Fresh fruit Popsicles… DFT

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Warm weather means lots of juicy seasonal fruits and berries . But if you have diabetes, you may be wondering how these fruits can fit into your diet plan. Fruits are loaded with vitamins, minerals, and fiber and should be a part of a diabetic diet…The key is to keep an eye on portion sizes and stay away from fruits canned in syrups or other types of added sugar.

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

To view more DFT recipes, Click here!

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

Celebrate Father’s Day with DFT Team with healthier and diabetes friendly desserts, this week.

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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.

DFT suggests to consume desserts during day time and avoid after dinner.

Servings: 6
Serving Size: 1 popsicle

INGREDIENTS :
1 Apricot, cut into 6 slices (1/2 cup)
1 kiwi. peeled and sliced into 6 rounds
12 blueberries
6 strawberries, hulled and halved
12 Raspberries
1cup 100 percent white-grape juice OR coconut water

METHOD :
Arrange some of each fruit in six 3-ounce ice-pop molds, making sure pieces fit very snugly.
Pour enough juice into each mold to just cover fruit.
Insert ice-pop sticks and freeze until solid, 6 hours OR until set..
To remove the pops from the cups, run under warm water a few seconds
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Lets look at some benefits of the Ingredients Used for this recipe.

If you are using the glycemic index (GI) to manage your diabetes, most fruits are a good choice because they are low GI. Satisfy your sweet tooth and keep your blood sugar in check with the following fresh or frozen low-carb choices.

Strawberries
Some diabetes patients shy away from strawberries because of their sweetness, But a cup of strawberries makes for a healthy snack that won’t raise blood sugar too much. They’re a much better option than a cookie or candy bar.
“They’re pretty low in calories and carbohydrates. What’s more, strawberries are high in fiber and water, so people will feel fuller longer. The longer that people with diabetes can stay full, the fewer carbohydrates they’ll consume overall, she says.

KIWI
If you’ve never tried a low-carb kiwi, you might not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 grams of carbohydrates, so it’s a smart addition to your diabetic diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.

RASPBERRIES
There are 15 g of carb in one cup. Of all the berries on this list, raspberries offer the most fiber, and black raspberries are the highest on the list for cancer prevention…

BLUEBERRIES
Whether you love blueberries, strawberries, or any other type of berries, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they’re packed with antioxidants, vitamins, and fiber and are low-carb. Three quarters of a cup of fresh blueberries have 62 calories and 16 grams of carbohydrates.

APRICOTS
Sweet, low-carb apricots are a summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 grams of carbohydrates. Four fresh apricots equal one serving and provide more than 70 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fiber. Try mixing some diced apricots into hot or cold cereal or toss some in a salad.

BLACK BERRIES
Blackberries. There are 15 g of carb in 3/4 cup. Blackberries are full of antioxidants that studies have may help lower blood pressure and cholesterol. They may also help prevent diabetes, heart disease and cancer.

For more details CLICK HERE

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 DESSERT RECIPES , CLICK ON THE PICTURES BELOW …

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