Grilled Peanut butter Jelly Kabobs … DFT


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

The Proud DFT ( Diabetics Friendly Thursday) Team brings kababs and Tikki factory this week ….
kebabs have been around for a long, long time & are a popular Middle Eastern food made on a skewer and mounting the skewer on a grill…

When I came to know about this week’s theme , I was excited and wanted to make something different ,interesting and with a twist & Viola PBJ & fruits kabobs it was …. These kabobs are cute and colorful. Also, a great addition to a buffet table and these are diabetes friendly too ..
These kebabs work well with any type of fruit…

Makes: 8 servings
Serving Size: 2 kabob
Carb Grams Per Serving: 24

For these kabobs we will be needing

2 TBS ALL NATURAL peanut butter
4 slices whole Grain Bread
2 tablespoons crushed strawberries ( I crushed them in a blender)
1 large banana – cut into 16 pieces
8 strawberries cut in halves – 16 pieces
1/2 TSP red chili flakes ( optional but tastes awesome )
Nonstick cooking spray

Spread 1 TBS each peanut butter on 2 of the bread slices, spreading evenly.
Sprinkle red chili flakes if using ..
Spread 1 tablespoon each of the crushed strawberries on top of the 2 remaining bread slices.
Top peanut butter bread slices on strawberry slices , pressing firmly to make 2 sandwiches.
Using eight skewers, alternately thread 2 sandwich squares, 2 banana slices and 2 strawberries on each skewer. Spray sandwich squares , strawberries and banana with cooking spray.
Grill skewers over medium-low heat for 3 to 4 minutes or until warm, turning every minute to brown evenly.
Your PBJ & fruits Kabobs are ready to be served …..


Lets look at some benefits of the Ingredients Used in preparing these Sweet & Savory Kabobs …

All Natural Peanut butter packs a low-carb and nutrition-rich punch to the diabetic diet. Peanut butter’s low carbohydrate content keeps blood sugar under control, while its healthy fats satisfy the appetite for several hours.
For More Details CLICK HERE

Whole Grain Bread
Whole grains contain three layers: bran (outer layer), endosperm (middle layer), and germ (grain core). Each layer provides us with specific nutrients and health benefits. The bran provides fiber, phytonutrients, B vitamins, and minerals. The endosperm contributes carbohydrate, protein, and B vitamins. And the germ supplies vitamin E, B vitamins, unsaturated fat, phytonutrients, and antioxidants.

Strawberries …
A high antioxidant intake from fruits, such as strawberries, could help prevent diabetes according to a study published in 2003 in the journal “Diabetes.” Even if you are already diagnosed with diabetes, increasing your antioxidant intake by adding strawberries to your diet may help prevent the common complications associated with diabetes,

For more details CLICK HERE

It also provides you with 2 grams of fiber and 12 percent of the daily value for vitamin C. Even diabetics should eat at least two servings of fruit per day, and bananas are allowed as long as you eat them with meals and take the amount of carbohydrates they contain into consideration using one of the diabetic diet ..

For more details 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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Manakish ( Pita)Zaatar ….DFT


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

Manakish ( Pita)Zaatar ….DFT


Manakish is a flatbread covered with various toppings, commonly eaten in Lebanon, Syria, and other nearby countries. The most common variety is manakish zaatar, flatbread covered with a mixture of olive oil, thyme, sumac and sesame seeds before it is baked. Today I bring to you Diabetics friendly

Serves 10-12

For the Bread we will need :

2 cups whole wheat flour
1 cup Soy bean Flour
2 tsp. fresh yeast or 4 tsp. dried active yeast
1/2 tsp. sugar
2 tsp. salt
1 tbsp. olive oil
1 cup warm water

Zaatar topping*

3 tablespoons dried thyme
3 tablespoons dried oregano
2 tablespoons toasted sesame seeds
1 teaspoon coarse salt
1/4 cup extra virgin olive oil
3/4 cup pre-made zaatar blend


1. In a bowl, place the yeast and sugar and pour over some lukewarm water. Leave in a warm spot for about 15 minutes until frothy.

2. Place the flour in a large mixing bowl. Add salt .

3. Pour the frothy yeast into the flour and mix well to form a soft dough.

4. Pour olive oil on the side of your mixing bowl and work into the dough. The dough should become soft and smooth .

5.Cover with cling film or damp cloth and leave in a warm spot to double in size (about 15-20 mins.)
Knock back the dough and divide into 10 to 12equal portions. Leave to rest again for about 5-10 mins.

6.Preheat oven to 400°F. Place a baking stone or baking sheet in the oven as it heats.

7.Knead the dough briefly and divide it into 10-12 balls.

8.Meanwhile, combine the zaatar topping ingredients in a small bowl.

9.On a lightly floured surface, flatten each ball of dough and roll it into a circle 1/8-inch thick and about 7-8 inches in diameter.

10.Press each circlele with your fingertips to make little indentations for the topping to rest in. Spread 3/4 TBS of zaatar topping over each round, leaving a 1/2-inch border around the edges.

11. Bake until lightly browned and crisp, about 8 -10 minutes..


For Manakish Zaatar Chips

Preheat the Oven at 350 *F

Cut a Manakish Zaartar in 8 equal parts and bake in preheated oven for 10-15 mins or until crisp … Serve with your choice of dip .. We love to have them with hummus or any dips of your choice ..

INGREDIENTS for preparing Zaatar at home
1/4 cup sumac
2 tablespoons thyme
1 tablespoon roasted sesame seeds
2 tablespoons marjoram
2 tablespoons oregano
1 teaspoon coarse salt


Coarsely Grind the sesame seeds in food processor or with mortar and pestle. Add remaining ingredients and mix well.

Store za’atar in a cool, dark place in a plastic zip bag or in an airtight container. When stored properly, za’atar can be used from 3-6 months.

Whole Wheat Flour

Whole wheat is rich in vitamins B1, B2, and B3 along with zinc, iron, calcium, magnesium, folic acid, phosphorus and fiber. Whole wheat products retain all these nutrients and help keep our health in check. The magnesium content in wheat is believed to be responsible for activating enzymes in the body that balance out insulin production and glucose levels.

For more details CLICK HERE …

Soy Flour…

The glycemic index, or GI, classifies carbohydrate-containing foods based on their blood glucose response with regard to a given amount of carbohydrate in the food. Low GI foods such as soy flour slow digestion and delay stomach emptying. This slows the release of carbohydrate, a form of sugar, into the bloodstream and helps improve blood sugar control in people with Type 2 Diabetic ..

For more details 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.

Click on individual pictures for Other Entries from this week DFT featuring more Dry Snacks!

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Farinata … Italian Chickpea Flatbread …DFT….

Creating Recipes with a Cause !
Save this picture if you would like to participate in DFT events. Blog DFT specific posts with this picture and this link, placed in the beginning of your post.

Farinata … Italian Chickpea Flatbread ..

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Farinata is made with black chickpea flour batter which is made using water and olive oil to form a loose batter, kept to rest for sometime and then Baked in an hot oven .
Vegetables such as onions, green chillies, cabbage , tomato and herbs and spices such as coriander can also be added while preparing this flatbread .


1 cup Bengal chickpea flour / kale channe ka besan
1/2 cup freshly chopped spinach
1 1/2 cups water
1 tsp red chili flakes OR too taste
2 TBS olive oil
Salt as per taste


1 medium Onion Thinly sliced
1 Medium Tomato Thinly sliced
1/2 Cup chopped fresh Spinach


Preheat oven to 450°F . Put in a baking dish or an iron skillet in the oven while preheating so that it gets really hot . I cooked this in a small oven which doesn’t get hotter than 450F.

Whisk together chick-pea flour and water until smooth.
Add salt ,red pepper flakes and 1 tablespoon oil to the mix and Let the batter stand at room temperature for at least 30 minutes .

Remove pan from oven and add 1/2 tablespoon oil, tilting to coat evenly. Working quickly, stir batter and ladle about 1cup evenly into pan (batter will sizzle and start to set almost immediately).

Top evenly with onion , spinach and tomatoes .Bake for 20 minutes or until center of dough is set. Remove from oven; let stand 10 minutes. Cut into 4 wedges.



Kala Chana or Dark Chickpeas (Bengal Gram) is a power house of Minerals and Vitamins, Fiber, Protein. These are Low GI (Glycemic Index) Food and release sugar to the blood stream very slowly hence making it apt for Diabetics. The presence of soluble fiber, high protein and iron content also aid in proper management of sugar levels in the body.


The American Diabetes Association calls spinach a diabetes superfood and recommends that you regularly include this dark green leafy non-starchy vegetable in your diet. Besides being rich in vitamins, minerals and phytochemicals, spinach possesses a low glycemic index, which means eating it will help support healthy and stable blood glucose levels.



Remember, these are guidelines, not a precise prescription or diet. Your individual health situation may mean that this way of eating won’t work for you. Before making any changes to your diet, please consult with your healthcare practitioner.


HERE ARE SOME MORE DIABETES FRIENDLY Recipes from Fellow Bloggers this week.

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Punjabi Vegetarian Thali My Way ….

Punjab literally means “(The Land of) Five Rivers”
Punjab is a northern state of India and is popular for its rich food . Punjabi people are big-time food lovers, preferring a wide variety in their menu. They are full of life and their food too reflects this liveliness. People of Punjab are passionate about making food using ghee as well as butter .
Yogurt and butter milk are important part of Punjabi meal. Lassi, made out of yogurt , is a popular drink of Punjab, which quenches the thirst in summers.
Punjab food uses a lot of onion, ginger , garlic and tomatoes, as the common masala for most food preparation . People also use garam masalas like cardamom, cinnamon, mace and bay leaf in their food.

Some of famous punjabi vegetarian specialities from Punjab are dal makhani, parathas, saag , makki ki roti , paneer masala just to name a few .

Today I bring to you a few Punjabi Recipes ..


1. Spiced Gobi/ Cauliflower : Every cook in India has their own version of Gobi Masala and here is my take on this classic recipe . It is very important to pay attention while cooking so that Cauliflower does not break down into a mush. CLICK HERE FOR THE RECIPE


2. Palak Paneer / Spinach with cottage cheese
This combination of spinach and paneer is not only highly nutritious, but is a splendid blend of taste, texture and flavor and a very popular dish amongst youngsters as well as adults and served in every indian restaurant. This is a simple recipe and is ready in under 30 minutes…

3. Pindi Chhole / Chickpeas
Pindi Chhole also known as the Rawalpindi chole masala comes from City of Rawalpindi now present in Pakistan, is a popular Punjabi Chole made with minimal ingredients. They are dry form of chickpeas with the spices and gravy very lightly coating the channa. The tea leaves added while boiling the chick peas gives it a rich dark color.


4. Poori / unleavened fried bread: Who can resist a perfectly puffed up pooris 🙂 . Here I share with you Poori recipe from Sonal’s blog .


5. Steamed white basmati Rice :
The key to this method is figuring out the correct amount of water. As a general rule, use 2 cups water per cup of basmati . Brown rices require more water, while shorter-grain rices require less. Keep in mind that more water gives you softer, stickier rice—great for stir-fries. Less water results in firmer rice, a good style for rice salads.


6. Chappati / Indian flat bread – Here I share with you recipe of Indian rotis / chapatis again from my friend Sonal’s blog .

7. Indian Salad : This salad has Onions,cucumber, tomatoes along with diced green chili tossed in salt and lemon juice …


8.Indian spiced butter milk : Masala Chass / butter Milk is churned yogurt made by mixing a few condiments and water . It is perfect refreshing cold beverage during hot summer to keep your body hydrates .

Do check out Sonal Gupta’s blog for U.P ki Thali Recipes @

Raj Kachori/ deep fried Indian bread with sweet and tangy filling …


Wishing All My Friends & Family A Very Happy Holi / Festival Of Colors ..

Raj Kachori is one of my favorite chaat /Indian street food which is not easily available here in the US …. So Today I thought of trying on my own at home. And I must say they came out delicious and were easy To prepare …I must say thats its a royal treat for all chaat lovers …


1 cup APF/ Maida
1/4 cup semolina/ soji
Salt as per taste
2 TBS oil / ghee
Oil for deep frying

Other Ingredients for filling the Kachori..

1 large boiled & mashed potato
1 cup boiled chickpeas
1/2 cup sprouted moong bean ( optional)
Yogurt as needed
Green Chutney – As needed ( easily available in Indian Store )
Tamarind Chutney – As needed( easily available in Indian store )
Red chili powder As per taste
Chaat Masala as per taste ( Available in Indian Store )

Other Ingredients for topping the Kachoris

Thin Sev ( Available in Indian store )
Pomegranate as needed

Method :

In a medium mixing bowl , Sieve the sooji and maida and add salt, oil in it. Mix the ingredients well and knead a soft and firm flour with water. Cover the dough and leave it aside for 15 mins . Now knead again until smooth and divide the dough into equal balls depending on how big you want your kachoris to be . I made 6 dough balls our of it .

Heat oil till hot in a wok or a pan .
Roll 1 ball at a time into 3 inch diameter . Drop them in hot oil and make sure they puff up ..
Once the puri puffs up , lower the flame to medium low and fry till golden brown and crispy from both the sides .
Fry all the puris

Now lets assemble the Raj Kachoris
Make sure to keep all the stuff for filling ready and handy

Break the kachori from the center, from the side which is thin to put the ingredients in.
Put The broken pieces inside the kachori.
Now fill the puri with mashed boiled potatoes , sprouted moong ,boiled chickpeas , yogurt , and top with both the chutneys , chaat masala , red chili powder & sprinkle sev and pomegranate on top..
Serve immediately Before they become soggy

Tip :
The puri should be crisp so make sure you fry in low flame .
You can even add papdi and dahi wadas in the kachori
I have used store bought sev and chutneys