Sweets & Savory’s under 30 mins

Black Bean “Meatless Meatballs” …


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Celebrate this Holiday Season with Team DFT with some figure fitting, weight watchers and Diabetes Friendly Recipes!

Black Bean “Meatless Meatballs”..Diabetes Friendly Thursdays…

Having diabetes doesn’t mean not having yummy appetizers & finger foods.
I have been looking for different ways to serve vegetarian finger food during holiday season . THIS DISH is one of the many ways!
The best part is that This will satisfy people who are not vegetarian as well… So don’t be afraid to give these deliciously packed with fiber and protein “MEATBALLS ” A TRY … These Meatless “Meatballs” has reduced carbs, fat, and calories too.

Yield: 4-5 servings
Prep Time: 10 minutes
Cook Time: 10 minutes


1 can (15 ounces) black beans, rinsed and drained OR 1cup boiled and drained beans
1/4 cup cooked brown Rice
1/4cup fresh whole grain bread crumbs
1/4 cup frozen corn kernels
1/4 cup finely chopped onion
1 tsp finely chopped green chili
2 cloves garlic chopped fine
1/4 cup chopped cilantro
1 tsp red chili flakes or to taste
1 tsp cumin powder
salt as per taste
Nonstick cooking spray

For Assembly: OPTIONAL

red and yellow cherry tomatoes, halved
fresh basil/ baby spinach / baby kale leaves
Few Mozzarella Cheese balls
Dip or Marinara Sauce of your choice ..( I served them with spicy mint chutney on the side

1. In medium bowl, mash the black beans and mix all the other ingredients except cooking spray. Form mixture into small balls.
2.Heat large nonstick skillet over medium heat. Spray skillet with nonstick spray. Transfer meatballs to skillet; cook 6 to 8 minutes or until browned on all sides and warmed through, turning occasionally.
3. You can bake these Black bean Meatballs in an oven at 375*F for 10 mins or till golden brown in color ..
4. Serve Black Bean “Meatballs” with marinara sauce or any other sauce or dip of your choice ….



Black beans
The deep, rich color of black beans is due to substances called anthocyanin flavonoids, which are powerful antioxidants that help cleanse the body of toxins . A cup of black beans contains 15 g of fiber, more than half the recommended daily requirement of fiber. This soluble fiber helps lower cholesterol and stabilize blood sugar levels for better diabetes control.

Brown Rice
The kinds of rice that people with diabetics should eat are brown rice and wild rice. Both of these are whole-grain rice that contain wheat germ and bran . Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%.

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.

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.

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.



Spicy Rajma Chaat in Tomato Baskets

Baked Savory Granola

Murg Malai Tikka

Lahasuni Moong Dal With Palak …

Lahasooni Moong Dal With Palak / Garlicky Moong Spinach Lentil


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.

Serves 3-4
Cooks in under 30 mins
Recipe By My Mom

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


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 .
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 .


Hara Chholiya Paneer Curry | Fresh Green Garbanzo-Paneer Gravy


Tender, Whole, Fresh Green Garbanzo and Fresh Paneer In A Delicious Onion Based Curry ….

In North India, vegetable markets are flooded with Big bunches of fresh garbanzo beans during Winter and they are one of the Popular seasonal treat…
My Mom would buy big bunches of fresh garbanzo beans and we kids would sit and peel then out of their pods and then mom would make curry as well as chaat with these fresh beans ..
On Choti Holi (the eve of Holi – the festival of color in India), we have a tradition to roast the bunches containing pods in the bonfire to get roasted cholia. It is believed that eating roasted choliya brings good luck in the family..

These green garbanzo beans are extremely low in fat and completely a protein food. This recipe will not take more then 20- 30 minutes and is enjoyed by almost everyone..


Hare Chana Paneer Curry | Fresh Green Garbanzo-Paneer Gravy

Serves 4

1 cup green chick peas shelled and washed
1/2 cup fresh Paneer / Indian Cottage Cheese

1 tbsp cooking Oil
1 tspCumin seeds (Jeera)
1/2 tsp Turmeric Powder(Haldi)
2 tsp Red chili Powder Or as per taste
1 tsp Corrainder Powder(Dhaniya Powder)
1 tsp Garam Masala
1/2 tsp Asafetida / Hing
Salt as per taste
2 cups water OR as needed

To grind into paste
1 medium Tomato
1 large Onions,roughly chopped
1″ Ginger
4-5 Garlic pods

1.Add oil in pressure cooker or a big enough pan with a lid .
2. Once the oil is hot enough add cumin seeds..
3.Now add the ground paste all the spices ( except salt and Garam Masala ) and Sauté on medium flame for 3-4 minutes or until oil gets separated from the mixture.
4. Add green chickpeas ,2 cups of water and salt as per taste .
5. Close the pressure cooker and wait till the first 10 mins .
6. Once the pressure is released add the paneer cubes. Simmer another 5 to 10 minutes on low heat so that paneer could absorb the sauce. Add more water if needed .
7. Add Garam masala and mix well

Serve hot with Rice,Paratha or Roti. My family loves to eat this cutry with hot Chapatis/ rotis and salad & raita on the side ..

If using a pan and a lid then Cover the pan with lid and cook till water is reduced to half and Fresh chickpeas are tender. Switch off the flame.

image image

Click on the picture below for another version of Hara Chholiya curry by Sonal ..

Urad Dal Wadi – Hara Chholiya Curry By Sonal

Have You Soaked Your Dry Fruits For Christmas cake Yet ???


Have You Soaked Your Dry Fruits For Christmas cake Yet ???

Christmas is just a few weeks ahead and its that time of the year when we need to soak the dried fruits for our yearly fruit cake ..
I have been asked a lot of times on what dried fruits are used for soaking ?? What alcohol to use ?? Can we use something else besides alcohol ?? So this post is especially made to answer all these questions ..


Traditionally dried fruits are soaked 2 months to 6 weeks in advance and the cake is baked a week or two before Christmas and the brushed with left over alcohol till Christmas .. This helps the fruits to absorb alcohol and give it rich flavor to the cake ..

Now what all fruits I soak …
It really depends upon what type of cake I am making .. Light fruits give lighter color and dark color fruits gives darker color to the cake .. I always use preservative free no artificial sweetener or flavor added fruits ..

1. Some of my favorite fruits for my rice christmas cakes are vine fruits like raisins , sultanas and currents . I use these fruits to give texture to the cake …
2. Dried pitted chopped dates are another of my favorite along with prunes and figs . I chop them all fine ..
3. I like to add some mixed colored cherries ,and other citrus fruits to give that festive look as well as citrus flavor to the cake ..
4. A handful of dried cranberries can also be added for the tartness in the cake ..
5. Last but not the least comes candied ginger for a hint of spiciness …


Soaking Fruits In Alcohol

Alcohol acts a a preservative for your fruit cake and gives it that buzzy flavor ..
In the past I have soaked dried fruits in Brandy , Rum as well as red wine . Always remember that the choice of alcohol pronounces the fruit cake flavor .. Dried fruits should be completely covered with the alcohol as dried fruits needs to plump up and absorb the liquid .. I shuffle and mix all the dried fruits at least ones a week to make sure that all the dried fruits get soaked and plump up .
You do not need to refrigerate soaked dried fruits ..please make sure to use glass jar for soaking the dried fruits … Please never ever use a metal container as it will react with the alcohol .


For non alcoholic fruit can one can use black tea , orange juice or any other juice of your choice ..
I have used a a mix of black tea and orange juice in the past and loved the flavors ..

For non alcoholic fruit cakes you just need to soak the fruits in a glass container for maximum 2 days … Make sure to refrigerate the juice after draining the dried fruits out .. Left over juice can be used for basting the baked cake later on ..


Method Of Preparation

Chop all the dried fruits of your choice in small pieces..
Pour in the alcohol or non alcoholic juice of your choice & Mix well .
Put them in an airtight glass jar and soak till ready to use ..

Click on the link to the fruit cakes I made last year ..

1. Christmas fruit Cake with Rum


2. Christmas Fruit Cake with Orange Juice …


3. Brazilian Nut Fruitcake…..


Spicy jalapeño Hummus .. Diabetes Friendly

This spicy healthy delicious hummus is something which I love to make when we have a big gathering and its so easy and quick to make that one can make their own at home with a few simple ingredients.


This Hummus is totally inspired by the jalapeño yogurt dip I tried at Costco a few weeks back .. it was Tangy ,delicious and oh so yummy and had all the flavors a person who loves spicy food would enjoy .. Fresh lime juice brightens the flavors of this spicy hummus .


One can even use this protein and fiber-packed spread in their sandwiches or as a dip with whole wheat pita chips or whole grain craCkers for a satisfying lunch …

Please Read the footnotes after the recipe, where some useful tips are shared by Mrs. Geeta Kakade who is diabetic herself and runs a Facebook group called Diabetic Support Group

Spicy jalapeño Hummus … Diabetes Friendly

This Recipe Serves 6
Ready in 30 mins or less


1 (15-ounce) can chickpeas, drained
2 jalapeño papers or as per taste
2 tablespoons sesame tahini ( Look for tahini in the ethnic food section of your supermarket.)
2 tablespoons olive oil
3-4 garlic cloves
Juice of 1 large lemon
1 tsp cumin powder
Kosher salt, to taste
Freshly ground black pepper

1.Preheat oven to 425 degrees.
2.Place whole jalapeños and garlic cloves with skin on a baking sheet and roast for 10-12 minutes, flipping jalapeños once to ensure even roasting. If they get too dark then take them out.
3.Wrap roasted jalapeños and garlic in foil to steam for a few minutes.
4.Remove the skin from roasted garlic or squeeze the garlic out 5.Carefully remove seeds from roasted Jalapeños

In a food processor or blender combine all ingredients until smooth, scraping down sides as needed.
Taste and adjust seasonings as desired.
Add water if necessary to produce a smooth hummus.
Store covered for up to 5 days.

image image

One can even Use hummus as a dip for cucumber, celery, broccoli, peppers, or carrot sticks. Hummus is calorie-dense but also offers fiber and nutrients.
Chick peas have a very low glycemic index, which means they create steady blood sugar and are especially healthful for diabetics.


An article by Ms. Geeta Kakade !

Topic: ‘Some ways a diabetic tries to resist food overindulgence at festivals, during the holiday season and at get togethers all year round.’

Its a challenge…always a challenge. It doesn’t matter if you are in your own home or in someone else’s home: resisting the lure of food isn’t easy.
Here are some tips that help me when I’m at a party and I hope will help you.

1. The day you’re going our, say for dinner, follow strict dietary guidelines for the other meals during the day. Balancing your sugar will give you a head start and will allow you to have a little ‘extra’.
2. Don’t skip your exercise on this day…exercise helps regulate hunger pangs.
3. Before you go out, eat a bowl of salad or some fruit…an apple works best for me.
4. Insist on serving yourself, then stop and look at your plate before you eat…both for appetizers and main course. If someone forces you to have something by putting it on your plate, leave it there. I get rid of the stuff on my plate very discreetly.
5. Remember food will always be there and the healthier you are the more you can continue to enjoy it at future parties. The meal you’re at is NOT your last meal.
6. Respond to comments like, “What! That’s all you’re eating?” with a firm but pleasant comeback. I tell people I’m there for the company and I enjoy myself best if I don’t have to lose the next day to ‘not feeling well’ because I ate too much.
7. Love sweets like I do? Make adjustments in the meal to accommodate your craving. I find skipping either the naan or the rice helps me at a party.

Okay so you read articles like this all the time and know what’s right. What happens when you still fall off the dietary wagon once in a way? No big deal! (as long as its not all the time.) Pick yourself up, dust yourself off and get back on…all we diabetics can do is keep trying to do our best. 

Geeta Kakade, Diabetes Support Group.




Green Beans & Caramelized Onions with Cranberry Chutney By Sonal

Hot and Sour Mix veggie Soup By Swati