Soups

Moroccan Vegetable Stew….DFT

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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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Provencal Vegetable Stew….. DFT

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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.

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Summer vegetables are the star of this healthy and low fat summer vegetable stew. This stew is a great way to use up fresh summer vegetables and ensures that the stew goes from stove to table in just 30 minutes.

The most common ingredients for this provencal stew are onions, garlic, zucchini, eggplant and tomatoes. You could also add in additional vegetables of your choice ….

Makes: 4 servings
Serving Size: 1 1/2cup
Cooking time : 30 Minutes

Ingredients

1 TBS Olive Oil
1 medium Yellow Onion Chopped
1 medium egg plant , cut into 1/2 inch slices
1 large zucchini, cut into 1/2-inch slices
1 large yellow summer squash, cut into 1/2-inch slices
11/2 cups boiled Kidney beans ( drained)
1 large tomato, chopped
2 teaspoons minced garlic (4 cloves)
1/4 teaspoon dried rosemary crushed
1 teaspoon ground black pepper OR to taste
1 tablespoon fresh basil or 1 teaspoon dried basil crushed
1 cup tomato juice ( I pureed them , you can even use canned )
1 tablespoon white or regular balsamic vinegar ( optional )
slices of baguette-style French bread OPTIONAL
3 tablespoons shredded Romano or Parmesan cheese ( Or any cheese of your choice )

Direction

Heat Olive oil in a deep skillet or pot over medium heat.

Add the garlic, bay leaf & onions and sauté for 2-3 mins.

Combine zucchini, yellow squash, beans, tomato, rosemary,
pepper, and dried basil, if using along with tomato juice

Cover and cook on medium to low-heat till all the vegetables are tender ..

Switch off the heat & Add balsamic vinegar If using …

To Prepare croutons:

Preheat oven to 400 degrees F.
Lightly brush bread slices with olive oil and bake until golden brown .

To serve

ladle vegetable stew into bowls. Top with croutons and cheese.

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Kidney beans Benefits for Diabetics

Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia as kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy.
For more details CLICK HERE

Zucchini AND Summer Squash Benefits for Diabetics

Zucchini & Summer Squash 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 and thus help in keeping Type 2 diabetes at bay.

FOR MORE DETAILS CLICK HERE

Eggplant Benefits for Diabetics

Eggplant can be beneficial in restricting type-2 diabetes. They contain low level of carbohydrate and are a fibre rich food. They also contain phenols which help in regulating the level of glucose in the blood and restrict it from surging or plunging.

DISCLAIMER :

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.

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Minestrone Soup……

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Nothing beats the winter chill like a steaming bowl of soup …

Minestrone is a thick, hearty soup with any combination of leafy greens, vegetables and beans. This beloved Italian favorite can be thrown together with whatever’s in your pantry & is a meal in itself. The best part is that this soup is an excellent source of fiber and tastes awesome with a side of salad and bread sticks or grilled cheese sandwich ……

Minutes to Prepare: 15
Minutes to Cook: 45
Serves : 3 – 4

Ingredients :

1 tablespoons olive oil
1/4 cup minced white onions (about 1 small onion)
1/4 cup chopped zucchini
2 Tbs cut green beans
2 Tbs minced celery
1 tsp minced garlic
2 cups vegetable broth
1/2 cup canned red kidney beans , drained
1/2 cup canned small white beans or great northern beans, drained
1 /2 cup diced tomatoes
1/4 cup carrots, julienned or shredded
1 tablespoon minced fresh parsley
1/2 teaspoons dried oregano
salt as per taste
1/2 teaspoon ground black pepper
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
2 cups hot water
1 cup fresh baby spinach
1/4 cup small shell pasta

Directions

Heat 1 tbs olive oil over medium heat in a large soup pot.

Saute onion, celery, garlic, green beans, and zucchini in the oil for 5 minutes or until onions begin to turn translucent.

Add vegetable broth to pot, plus tomatoes, beans, carrot, hot water, and spices.

Bring soup to a boil, then reduce heat and allow to simmer for 20 minutes.

Add spinach leaves and pasta and cook for an additional 20 minutes or until desired consistency.

Ladle soup into bowls and serve with cheese sprinkled over the top Along with salad & Bread sticks or any bread of your choice..

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Yellow Moong Daal / lentils ….

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Today I’m posting simple Moong dal recipe which can be cooked fast in most easy way.
Moong Daal is rich in protein and a staple food in India and one of the main source of protein for vegetarians.
This Simple soulful dal with a drizzle of lemon juice soothes & will make you crave for more especially on a cold winter day.

Serve it with rice and roti for healthy wholesome meal.

Ingredients:

1 cup Moong Dal (split green grams without skin)
2 tablespoons Ghee OR Cooking Oil
1 teaspoon Cumin Seeds
1/2 tsp block pepper corns ( optional )
4 cloves ( optional)
1 inch cinnamon stick ( optional )
3-4 Garlic cloves, crushed
2 Green Chillies, finely chopped
1 Dry Red Chilli, broken into two pieces
1/2 teaspoon Ginger, grated
1/2 Tomato, diced
1/2 teaspoon Turmeric Powder
1teaspoon Red Chilli Powder
1½ teaspoons Lemon juice
2 cups Water
Salt as per taste
1 tablespoon finely chopped Cilantro / Coriander Leaves for garnishing .

Method :

Wash the yellow lentils until the water runs clear. Allow the lentils to soak in water for a while or until ready to use.

Add 3 cups of water, turmeric powder ,tomato, ginger , green chilies, salt , red chili powder and washed moong dal in a pan and cook daal until tender and thickened, 15 to 20 minutes. Add more water, if necessary, to prevent from drying out.

Heat ghee or oil in a pan, once hot, add cumin seeds and allow to splutter. Now add pepper corn , cloves , cinnamon & dry red chilies and sauté for a minute .
Now add garlic and sauté until light brown.
Add cooked dal mix and bring it to boil, adjust salt, water if required. Simmer for 5 minutes. Garnish with chopped cilantro and serve hot with Chapati , paratha , steamed rice or any bread of your choice or all by itself as a hearty soup.

Note :

One can even add chopped baby spinach along with lentils while boiling to make spinach daal .

You can even use red lentils if you don’t have mung beans on hand .

Mung Daal is very easy to digest and an excellent source of protein.

You can even pressure cook the daal As Pressure Cooker cuts the cooking time in half .

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Quick & Easy Cutlets Made With Left Over Rice …

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Do you have a little leftover rice which is not enough to be served . Now you can . Turn left over white or brown rice into quick and easy starter , snack or a side dish You will be surprised as no one will even recognize it as leftover .

We will be needing :

1 cup cooked rice ( white or brown )
1 large potato boiled and mashed
1 tbsp ground peanut ( optional )
tsp green chili paste or adjust to your taste ( can use finely chopped green chilies too )
1 tsp ginger grated or finely chopped
oil for shallow frying
Salt to taste
Red chili powder. . . .1 ½ tsp
Garam masala. . .1 tsp
Coriander powder. . . .1tsp
1/4 cup finely chopped cilantro
1 large onion ,chopped
1 tbsp lime juice
4 slices of bread to make fresh bread crumbs .

Method:

1.Take a bowl and combine all ingredients in it.
2.Sprinkle water (if needed only) and mix all well. Keep mashing rice while mixing.
3.Make small balls or patties of the shape and size of your choice .
4.Heat oil in non stick pan and cook them on medium heat on both sides till golden brown.
5.Crispy ,Tasty rice patties is ready.

Serve hot with ketchup . Dips of your choice or mint-coriander chutney

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