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Oats, Spinach and Yellow Moong Kabobs…..

There is no love sincerer than the love of food.”
–George Bernard Shaw

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Oats,Spinach and Yellow Moong Kabobs.. Diabetes Friendly Thursdays

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Creating Recipes with a Cause!
I am a proud DFT blogger. To learn about DFT, Click on the picture above ..

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Valentine’s Day is quickly approaching and not knowing what to cook for your loved ones can be challenging at times..
Celebrate the Valentines Day with Team DFT’s Weight Watchers and Diabetes Friendly Appetizers…

These days everyone looks forward to Valentine’s Day ,but when you have diabetes it becomes difficult to celebrate a day which is mostly focused on sweets. Chocolates and rich desserts and food that are commonly eaten on Valentine’s Day, which mostly leave people with diabetes feeling like they cannot participate in the festivities.

You can still celebrate without having to go overboard on unhealthy foods. One just needs to remember that the occasion is more about celebrating with loved ones and not gorging on food ..

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These power packed oats , moong and spinach kababs are not only delicious but are packed with all the goodness of protein as well as fiber in each and every bite and hardly takes less then an hour from start to finish ..

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Cooking Time : 25 Min
Makes : 15 -20 Bite size kabobs
Serves : 5- 6 people

Ingredients :
1 Cup parboiled yellow moong dal
1/2 Cup quick cooking oats
1 cup finely chopped fresh Spinach leaves
1/2 Cup finely chopped onion
3-4 finely chopped green chilies or as per taste
1 tsp finely chopped ginger
Juice of a lime or 1 tbs
1 tsp chilly flakes or as per taste
1 tsp cumin powder
1 tsp garam masala powder
Salt as per taste taste
1 Tablespoon oil + 1 tsp ( all will not be used )

Procedure :

TO COOK THE DAL
Add 1/2 cup of washed moong daal along with 1 cup of water and 1/2 tsp Turmeric/ haldi powder and salt as per taste In a big enough pan and bring to a boil .
Cook till all the water evaporates and dal is softer
Cool and keep aside
In a blender take the cooked and cooled dal along with the oats and pulse them 2-3 times making sure that it does not turn into a paste ..
Dal and oats needs to be coarse

In a bowl mix blended dal and oats along with spinach and rest on the ingredients and 1 tsp oil
Mix all ingredients well
Take a small portion of mixture on your hand and form small bite size kababs
Get all the kababs ready
Heat a pan ( non stick , iron , hard anodized ) and cook kababs on medium heat with a teaspoon of oil till kababs and nice and brown and cooked from both sides.
Serve along with mint chutney and lemon on the side ..
You can even sprinkle some chaat masala on top of the kababs to give it a little tangy flavor …

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Lets look at the benefits of the ingredients used in making these kababs ..

Oats
Oats and oat-enriched products have been proven to control blood glucose and are helpful in the treatment of diabetes.
DiabetesNet.com advises that foods such as oats have a lower glycemic index and help to balance glucose levels for better diabetes control and prevention of related complications. Oatmeal has this effect because it increases the viscosity or thickness of the contents of the stomach, slowing digestion and prolonging the absorption of glucose into the bloodstream. This also gives the body a stable, long-term source of energy.

Moong Dal/Pulses
Pulses help people control blood glucose
Pulses have a low glycaemic index, making them excellent sources of carbohydrate in the diet of those affected by diabetes.
Including pulses in the diet helps control blood glucose and insulin levels. Pulses have other positive health effects, like reducing blood lipids. This may help to prevent some serious complications of diabetes.
Pulses are valuable additions to a modern diet because of their good taste, convenience, and nutritional role in managing and preventing diabetes.

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.

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. Grilled Spicy Paneer Skewers By Sonal
  2. Black Chickpea Falafel Bites by Parvathy
  3. Stuffed Sweet Pepper Poppers By Apsara
  4. Cajun Cauliflower Bites By Sarika
  5. Zucchini Boats By Suchitra
  6. Dhaniya- Methi Muthiya By Swati

“Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne

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Gujrati Style Bharwa Baigan ( stuffed eggplants )

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Bharelu Ringna Nu Shaak/Gujrati Style Bharwa Baigan
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Bharwa Baingan also known as “Bharelu Ringna Nu Shaak” in Gujrati is a vegetable prepared using small brinjals filled with sweet , spicy and tangy masala …..
This recipe has been passed On to me direct from my Grandmother’s Kitchen and hold such found memories of my time spend at her place in Ahmedabad . This recipe is very simple yet delicious and can be made quickly….

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Serves 4-6 people
Cook time 30 mins

12-14 small bhaigan / eggplants
2 tbs cooking oil
Leftover ground masala
1/4 cup Water or as needed
1 tbs desiccated coconut for garnishing
1 tbs finely chopped cilantro for garnishing

For Masala Ground Coarsely..
Roasted Peanuts – 1/4 cup, coarsely ground
Roasted Sesame seeds – 1/4 cup, coarsely ground
Desiccated coconut – 1/4 cup ( I used dried coconut )
Cilantro/ Coriander leaves – 1/4 cup, finely chopped
Green chilies – 3} finely chopped optional
Ginger paste – 2 tsp
Garlic paste 1 tsp
Red chili powder – 2 tsp or as per taste
Sugar – 1 tbs or as per taste
Salt -as per taste
1/4 teaspoon hing/ asafoetida powder
Juice of a Lemon OR 1 tbs thick tamarind past
Grind all the ingredients mentioned above and keep aside.

Preparation
Make a slit at the bottom of the brinjal vertically towards the stem, making sure not to slice the brinjal in the half. We want the brinjals to be a single piece but slit three fourth way through
Make cut to the chilies .Make sure not to slit all the way through.
Stuff eggplants and chillies with prepared masala.
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Continue reading

Gujrati Undhiyo with Muthiya ….

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Undhiyu is a Seasonal mixed vegetable dish that is a specialty of Gujarat, India.
Undhiyo comprises the vegetables that are available in Gujarat during the winter. Some of the vegetables and root vegetables used are beans , small eggplants, baby potatoes , yams and some people even add plantains along with muthia(dumplings/fritters made with fenugreek leaves and spiced chickpea flour, and either steamed or fried) .
Undhiyo is dry, individual chunks of vegetables are coated with a thin layer of spice and oil but retain their shape. The root vegetables and eggplant are half-cooked before adding the quick-cooking bean pods and ripe plantain.
Undhiyo is Usually eaten with puri and shrikhand during winter …

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Cook time : Around an hour
Serves 4-6
Taste : Mildly sweet & spicy along with a little nutty flavor

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Ingredients

For Masala Ground Coarsely..
Peanuts – 1/2 cup, coarsely ground
Sesame seeds – 1/2 cup, coarsely ground
Desiccated coconut – 1/4 cup ( I used dried coconut )
Cilantro/ Coriander leaves – 1/2 cup, finely chopped
Green chilies – 5-6, finely chopped optional
Ginger paste – 2 tsp
Garlic paste 1 tsp
Red chili powder – 1 tbs
Sugar – 1 tbs
Salt -as per taste
Juice of a Lemon
Grind all the ingredients mentioned above and keep aside.

Other ingredients:
Oil – 3 tablespoons
4-6 whole green chilis
Baby potatoes – 4-6
Small baingan (baby eggplant) – 4-6
Small tomatoes 4-6 optional
Valor / Sem ki phali / hyacinth beans – 1 cup, string removed and cut in 1/2 inch pieces
Fresh tuvar dana /fresh pigeon peas – 1/2 cup
Purple yam / ratalu- 1/2 cup, cut into 1/2 inch pieces
Yam /Suran – 1/2 cup, cut into 1/2 inch pieces
Sweet potatoes/ Shakkar kand – 1/2 cup, cut into 1/2 inch pieces
Water – 2 cups or as needed
Coriander / Cilantro for garnishing
Coconut – for garnishing…

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1. Wash and chop all the veggies except green chilies , tomatoes , potatoes and eggplants .
2. Make cut to the chilies , tomatoes potatoes and eggplant. 3. Make sure not to slit all the way through.
Stuff with prepared masala.

Preparation

1.Heat the oil in a big enough pan . Once hot add all the root vegetables along with stuffed veggies except tomatoes one by one along with remaining masala. Mix very gently..
2. Add water and add salt as per taste .
3.Once the stuffed vegetables are half cooked (around 15 mins) add remaining vegetables like beans and stuffed tomatoes .
4. Cover the pan with lid and let cook for another 10 mins on medium-high heat.
5. Add fried muthia, turn heat to medium-low and let it simmer for 5 minutes.
6. Turn off the stove, garnish with cilantro and coconut and serve tbis delicious Undhiyo along with poori or Chapatis ..

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NOW LETS MAKE SOME FRIED MUTHIYAS ….
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FOR THE MUTHIYA
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Fenugreek / Methi leaves- 2-3 cups
Chapatti atta / whole wheat flour – ½ cup
Besan /chickpea flour– ½ cup
Finely chopped Green chilies – 4-6 or as per taste
Fresh Ginger – 1 teaspoon grated
Turmeric/ haldi powder -1/2 tsp
Red chili powder – 2 tsps or as per taste
Salt to taste
Sugar – 1 tbs
Juice Of A Lemon 2 tsp
Oil – 2 tbs
Water as required to make a stiff dough
Oil for deep frying

METHOD
Mix all the dry ingredients along with ginger , green chilies.oil to the flour mix ( besan as well as atta )
Add methi leaves and mix well .
Add little water to make a smooth stiff dough ..
Grease you hand with little oil pich a little dough and make small cylinder shaped Muthiyas .
Deep fry them in medium-hot oil till they are crispy and golden brown.
Remove it to paper towel lined plate and keep it aside to be added to the Undhiyu..
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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

Lahasuni Moong Dal With Palak …

Lahasooni Moong Dal With Palak / Garlicky Moong Spinach Lentil

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This humble looking priceless recipe from North Indian is one of my favorite comfort food specially during winter months …

Just a handful of common ingredients and This healthy and flavorful dal can be cooked in mins using a pressure cooker and then tempering it with fragrant whole spices …. The best part is that this dal is rich in protein and iron and can be eaten with both roti/parathas and rice.
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Serves 3-4
Cooks in under 30 mins
Recipe By My Mom

Ingredients
1 cup split yellow moong dal
3 cups chopped palak/spinach
1 tsp chopped ginger
3-4 green chillis, slit lengthwise
4 cups water
1 tsp turmeric pwd
1 tsp red chilli pwd
salt as per taste

For Tadka / tempering / seasoning

1 tbs ghee or cooking oil
1 tsp jeera / cumin seeds
4-5 cloves garlic roughly chopped optional
2 black cardamom
1 star anise
1 bay leaf
2 inch cinnamon stick
2-3 dry red chillies
1/2 tsp black peppercorn
6-8 cloves

Method

1. Boil the dal along with salt , turmeric powder . Red chili powder , chopped palak / spinach , green chilis and chopped ginger with 4 cups of water in a big enough pan with a lid .
if using a pressure cooker then give 1 whistle as Moong dal cooks very quickly .
Tempering
2. Heat ghee in a small pan and add cumin seeds and once they
splutter, add garlic and stir till garlic is light brown in color .
3. Now add all the whole spices and let them splutter ..
4. Add the tempering to cooked dal and mix well .
5. Cook the dal with tempering on medium flame till you get the consistency of your choice.
6. Serve with chapatis and white rice along with a salad on the side .

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