Vegan

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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FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE PICTURES BELOW

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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RAINBOW SUMMER ROLLS WITH PEANUT SAUCE.. DFT

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.

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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…
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Serves : 8 To 10 /1 roll each

Ingredients
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

Instructions
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.

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

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.

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

BEAN SPROUTS
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.

GINGER
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!

BASIL
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.

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.

CUCUMBER
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.

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…

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 KID’S FRIENDLY Sandwiches, Subs, Wraps and Rolls CLICK ON THE PICTURES BELOW

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Mixed Vegetable Cutlets … DFT

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

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Train journeys has always been memorable for me …

Every year Me & My brother used to wait for our summer vacation as that was the time we used to travel by train to meet our relatives . The excitement of grabbing the window seat in the train and then waiting for the vendor to bring the vegetable cutlets were always the highlight of the trip .. These memories are forever etched in my mind …

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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!

Team DFT created magic this week. “Unfrying the Fried Snacks” was the challenge and it was well received!

Vegetable Cutlets are an Anglo Indian invention and was introduced during British Raj in India & was / is served from railways canteen in the trains …

These cutlets are a medley of vegetables, herbs, and spices, formed into patties and pan fried until crispy .

Make these vegetable cutlet as a tea time snack or these can be made into tiny bites for a party….image

SERVES 7

SERVING SIZE : 2 CUTLETS

250 Gram OR 3 Sweet Potatoes, boiled (Shakarkandi)

100 gm OR 2 zucchini, grated

50 Gram OR 1 Carrot, grated

4 slices Brown Bread slices ( make bread crumbs out of them by grinding them )

3-4 green chilis, finely chopped

1 Inch ginger , chopped fine

¼ cup coriander, finely chopped

1 cup spinach , chopped fine

Salt as per taste

Red chili flakes 1 tsp or as per taste

1 TBS lemon juice optional

Oil or cooking spray for the pan.

METHOD

Mash sweet potatoes in a bowl.

Add grated zucchini. Green chilies , coriander, Spinach And ginger

Add red pepper flakes and salt to taste and mix well.

Add whole wheat bread crumbs and mix well.

Heat a non stick or hard anodized pan & spray with cookingspray or oil .

Rub some oil on your palms and make small cutlets with the vegetable mixture.

Pan Fry the cutlets until golden brown on both sides.

Serve hot with Green Chutney & Or ketchup .

NOTES

1. Alternatively, instead of pan frying , these cutlet can be baked in the Oven too .

Preheat oven at 200°C. place on a cookie tray lined with baking paper. Bake for 15 minutes, turn over and bake for another 15 minutes until golden and cooked through.

2. You can also add beetroot for a nice color.

3. Those who like eggs can use egg for coating and then dip them in breadcrumbs.

4. You can prepare the cutlets before hand and refrigerate.

and bake OR pan fry before serving

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LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED IN THE CUTLETS

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 .

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 AND CILANTRO

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. Leafy greens include spinach, kale, broccoli, asparagus, Brussels sprouts, arugula, mustard or collard greens, romaine lettuce and chard. Each of these vegetables contains approximately 5 g of carbohydrates per serving, with a serving equal to 1 cup raw or a ½ cup cooked vegetables. Eating a mixed green salad before or with your meal is a good way to incorporate leafy greens into your diabetic meal plan.

GINGER

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!

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.

WHOLE WHEAT

The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.

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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.

FOR MORE DIABETES FRIENDLY  RECIPES , CLICK ON THE PICTURES BELOW…

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