Oil Free Cooking

Jujubes…Tis The Season ….




These small, chewy, fruit-flavored sparkly squares reminds me of my childhood and are so fun to eat …

These fruity candies are very easy to prepare at home and Needless to say these are very addictive & you wont stop munching on them …
This is the basic recipe you will find on the internet for “Homemade Gumdrops” ..




I think one can even use agar agar instead of gelatin and can add food coloring and essence or essential oils for flavoring … ( I myself have not tried mak in these using agar agar )


Jujubes…Tis The Season ….

3 ounces flavored gelatin ( jello ) of your choice
1 cup sugar
1 envelope (2 teaspoons) unflavored gelatin {like Knox)
3/4 cup unsweetened apple sauce
granulated sugar or to coat the jujubes
Prepare a 8-inch square pan by lining it with parchment paper .
2. In a large saucepan, combine all ingredients and Bring to a boil over medium heat, stirring constantly, boil for 1 minute
Immediately pour into prepared pan
Place in refrigerator for 3 hours or until firm
Loosen sides from pan with a spatula
Turn Gum Drops onto a cutting board
Cut out gum drops using a knife dipped in hot water to cut squares or a cookie cutter
Roll Gum Drops in extra sugar, set onto wax paper until slightly dry
Store in an airtight container..



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

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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!

Happy Kids! Happy Mamas! Team DFT is bringing kids’ friendly sandwiches, subs, rolls and wraps this week.


Looking for something different and healthy for kids ? My diabetic friendly Rainbow Summer roll is a simple solution when you need to throw together an easy lunch or a snack to grab on the go..
These are one of my boys favorite Asian dishes for a hot summer … These summer rolls has loads of basil & vegetables and served with a spicy, tangy peanut sauce. These super easy rolls are healthy and light, and so refreshing for summer.

For the filling, I used, bean sprouts, purple cabbage ,cucumber, yellow pepper, carrots & basil. ( You can use any filling of your choice, even fish or any grilled meats ) You’ll want to julienne the filling ingredients, slicing into matchstick like pieces…

Serves : 8 To 10 /1 roll each

8 rice roll papers
1/2 cup purple cabbage finely cut
1/2 yellow pepper, seeded, thinly sliced
1 cup carrots, thinly sliced
1 cucumber cut length wise
1 bunch basil leaves
1/2 cup bean sprouts
OPTIONAL: 1 cup cooked vermicelli noodles

Prep veggies and set aside for easy assembly.
Bring 3 cups water to a boil in a saucepan or kettle and set aside to cool slightly for cooking rice papers
3.Add hot water to a large shallow dish (I used a pan ) and submerge a rice paper to soften for about 10-20 seconds. If you let it go too long or if your water is too hot, they will get too fragile to work with.
Once soft, transfer to a clean, slightly damp surface and gently smooth out into a circle. ( I used a kitchen towel )
Now, start layering the veggies , keeping everything near the centre.(Add the cut vegetables and a few basil leaves )
Fold bottom over the fillings, then gently roll over once and fold in the side to seal, then roll until completely sealed. Place on a serving plate and top with a room temperature damp towel to keep fresh.
Repeat process until all toppings are used – about 7 or 8. Serve with peanut dipping sauce .
Store leftovers covered in the fridge for up to a couple days, though best when fresh.

Peanut sauce
1/2 cup creamy peanut butter
1 Tbsp soy sauce
1Tbsp brown sugar or maple syrup (add to taste)
1/2 lime, juiced
1/2 tsp chili garlic sauce
1/2 tsp fresh grated ginger (optional)
hot water to thin the peanut butter
Prepare peanut sauce by adding all ingredients except water to a mixing bowl and whisking. Add hot water 1 Tbsp at a time and whisk until desired consistency is desired (should be pourable but thick). Set aside.


When you have diabetes, eating low-carb vegetables is a smart way to fill up without filling out your waistline or raising your blood sugar. Non-starchy or low-carbohydrate vegetables are loaded with vitamins, minerals, and fiber as well as being low in calories. Plus, they’re heart-healthy, and several are believed to help fight some cancers. While choosing a rainbow of vegetables is a smart way to get nutrients, the following veggies are among the best.

Like many members of the cruciferous vegetables, cabbage can help modulate and regularize the blood sugar.

Sprouts have always been in the list of healthy and nutritious foods. In addition to easy cooking, sprouts are also good for health. In fact, sprouts are also known as energy giving foods.
Sprouts have always been in the list of healthy and nutritious foods. In addition to easy cooking, sprouts are also good for health. In fact, sprouts are also known as energy giving foods. A cup of mung bean sprouts provides 1.9 grams of dietary fiber, making them a potentially significant source of fiber.

Recently ginger has demonstrated promising results in basic science and animal research testing its ability to improve insulin sensitivity, reduce oxidation, and improve cholesterol (Bhandari et al. 2005 and Akhani et al. 2004). We still do not know much about the impact of ginger on these parameters in humans, however the preliminary research is very promising- and ginger tastes quite good!

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.

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.

Cucumbers are a cool, crisp, low-carb choice for people with diabetes a generous one-cup portion has fewer than 5 grams of carbohydrate. You can get your fill of this low-carbohydrate vegetable without worrying about raising your blood sugar too much. Cucumbers are a good source of vitamin K and they also contain potassium and vitamin C. Keep in mind that cucumbers are not only for salads on a diabetic diet.

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…

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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Appam / lacy hoppers…


Appam are famous breakfast pancakes made with fermented rice batter and coconut milk from “God’s own country” Kerala. These white lacy pancakes have a crisp side with a soft fluffy center. Appam recipe uses minimal ingredients are simple to make and usually served with a r vegetable stew , chicken stew, sweetened coconut milk, Kerala egg cury, egg roast etc…

For preparing Appam we will need …

2.5 cups raw rice I used basmati
1cup grated coconut OR 1cup of coconut milk
1/2 cup cooked rice
2 tbsp sugar
1 tsp yeast ( to help with fermentation)

Appam Batter:

1. Soak the raw rice for at least 4 hours. Add the grated coconut OR coconut milk ,sugar and cooked rice to this and grind to an almost-smooth batter. A slight grainy texture is fine. Add yeast , salt to taste and set aside …

2. Add enough water to the fermented batter make the consistency of the batter easily pourable. You can also add coconut milk + water to dilute the batter .

To Prepare the Appams :


1.Heat an appam chatti or a kadai with a round base.
You need a pan or kadai with a lid that fits without gaps.
2. Pour about 1/2 cup batter (depending on the size of your kadai)…
3. Twirl the kadai or chatti once or twice to coat the side of the kadai with the batter. If you twirl once, you get a lacier, crisper edge and if you twirl twice, you get a softer edge.
4. Close the kadai and cook for 3-4 mins.
5. You will see that the edges leave the sides of the pan and the centre is cooked soft. Once the appam is completely cooked, gently take it out into a plate. ( remember not to flip the appams )
6. When cooking the appam, keep flame on low and always cook with lid on . If the flame is too high, the centre will not cook and if the pan is not closed, the appam will dry out.
7. If you don’t have an appa chatti, you can use an omlette pan and cook them like pancakes, one at a time.Don’t flip them,just cook them on one side.

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Oil Free Egg Masala Curry……..


Oil Free Cooking Has suddenly becomes very popular due to an increase in diabetics, high level of cholesterol and cardiac… so for all the health fanatics, weight watchers or people trying to control their cholesterol this low fat Egg Curry masala with absolutely NO OIL is a winner on your table.

This recipe is part of recipes with a cause for Diabetes Friendly Thursday.


I am a proud DFT blogger. To learn about DFT, click on the picture above …
To view more DFT recipes, Click here!

Binge with DFT this time in OIL FREE Madness!

Egg are very versatile cooking ingredient and is widely consumed by people who do not eat meat .
Delicious and quick this curry can be ready in 25 minutes. I call it easiest Oil Free Egg curry Ever….


Serves : 2 without Egg yolk OR 4 with the yolk ..
Cook time : 20 – 30 mins
Preparation time : 10 mins

4 Hard Boiled Eggs , yolk removed after boiling
1 tsp cumin seeds
Plain Yogurt 2TBS ( i used thick non fat yogurt )
1TBS ginger garlic paste
1/2 cup tomato puree
1/2 cup grated onions
1tsp red chili powder or to taste
1 tsp coriander powder
1/2 tsp turmeric powder
Salt as per taste
1 tbs dry kastoori methi (optional)
1 tsp garam masala powder
Fresh Cilantro / coriander leaves for garnishing

NOTE : I pureed onion and tomatoes together in a grinder …

Method :
1. Heat hard anodized or non stick pan on medium heat .
2. Once the pan is hot add cumin seeds and let them sputter .
3. Now add pureed tomatoes, onions and ginger garlic paste & reduced till it became a thick paste ….
4. Now add red chili powder , coriander powder , turmeric powder , and dry kastoori methi ( if using) and sauté till all the masalas are mixed together .
5. Mix in yogurt making sure that it does not cuddle .
6. Turn the heat on high and cook for 3-4 minutes , stirring continuously.. Add garam masala powder too if using ..
7. Add salt as per taste .
8. If you find the gravy too thick then water can be added at this stage
9. Turn of the heat and add boiled eggs to the gravy ..
10. Garnish with fresh Cilantro and serve hot with Chapatis ..

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1. It is beneficial to remove the egg yolk as it has high fat content..
You can even replace eggs with paneer , tofu , mushrooms or any vegetables of your choice ..

Incorporating Eggs into Your Diet
The best option in terms of limiting your fat intake is to use egg whites instead of whole eggs. You can also boil whole eggs and remove the yolk after cooking. If you occasionally want to include whole eggs in your diet, eat small eggs. Use a hard anodized or nonstick pan to avoid adding fat to the dish.

Other Considerations
When you include eggs in your daily meal plan, limit the cholesterol and saturated fats in other foods you eat throughout day to make sure you do not consume excess amounts of these fats. Regular exercise also helps keep your blood fat levels balanced. If your doctor prescribes cholesterol-lowering medication, be sure to take your prescription as directed. Keeping your blood fat levels within a healthy range reduces your risk of heart disease and stroke.


For more oil free tips and techniques CLICK HERE

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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Fermented Carrots and Beets drink/ Kanjji…


Kanji is a drink which is made around Holi (festival of colors) in North India .
It is fermented carrots and beets drink . Kanji is made using purple carrots which are available in Indian market around spring . Purple carrots gives Kanji a beautiful deep burgundy color . I have used orange carrots along with beet roots as purple carrot are not available here in the US . Addition of the beetroot gives beautiful color to the kanji….

Ingredients :

Large Black or Red Carrots 2
Medium Beetroot 1
Coarsely ground Mustard seeds 2Tbs
Salt as per taste
Red chili powder 2 tsp or as per taste
2 liters water , boiled and cooled to room temperature

Method :

1. Peel and cut carrots and beets into 1 inch thick fingers or sticks
2. Take a large glass jar which can hold up to 3 liters of water .
3. To this jar add water , carrots. Beetroot , salt , red chili powder ,Salt and stir well .
4. Cover the mouth if the jar with a muslin or a cheese cloth and tie it tightly around the rim .
5. Let sit on a sunny window sill for 5-6 days stirring at least ones a day with a clean wooden spoon . Water will taste sour & kanji will be ready to drink .
6. Chill , Stir and pour into small glasses. Serve pieces of the pickled carrots on the side.
7. Refrigerate the kanji after the sixth day or leave it in a cool dark place.


In sunny weather, it takes 3-4 days, for the taste of the mustard to become strong.
1. Kanji is believed to activate the digestive system
2. The pickled carrots makes a great side to any meal.
3. Adding a few green chilies gives this kanji an added kick .