Chickpeas

Spicy jalapeño Hummus .. Diabetes Friendly

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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.

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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 .

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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

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Ingredients
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
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Instructions
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

Method
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.

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Note
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.

FOOTNOTES

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.

 

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OTHER DFT SUBMISSIONS FOR THANKSGIVING !

Green Beans & Caramelized Onions with Cranberry Chutney By Sonal

Hot and Sour Mix veggie Soup By Swati

Garbanzo Bean Salad …. DFT

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Most Beans and legumes are the healthiest carbohydrates you can eat with diabetes. Most people like beans, but are unsure of how to incorporate them into their diet.
Let me introduce you to a simple chickpea salad which is quick and easy to prepare and is full of flavors…. It makes a colorful side dish or you can serve it as a light entrée for lunch or dinner. …

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 ..

DFT more recipes link- CLICK HERE

Cleanse your body with wholesome Salads with DFT team this week!

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For this week’s Diabetes Friendly post I bring to you this delicious salad which is packed with fiber, protein as well as flavor and is ready to be served within 30 mins … Add grilled fish , chicken or quinoa for more protein or enjoy on it’s own…..

This Recipe Serves 4 – 6

Ingredients
1 15.5-ounce can garbanzo (chickpea) beans, rinsed and drained OR 2 Cups boiled chickpeas
1 medium tomato, finely chopped
1/2 cucumber cut or chopped
½ medium red onion, finely chopped
1 Avocado cubed
1/4 cup cubed cheese ( optional) I used low fat Feta
1/4 cup olives (optional)
1 ripe Mango Chopped
¼ cup fresh cilantro, chopped

Salad Dressing
2 tablespoons olive oil
1 garlic clove, minced
1/4 tsp ground black pepper
1/2 tsp crushed red pepper OR as per taste
2 TBS fresh Lemon Juice
Salt as per taste

TO Assemble
In a big enough Salad bowl, Mix all salad ingredients.
In a small bowl, whisk together ingredients for Salad Dressing . Pour over the salad mixture …

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Now Lets look at some benefits of the Ingredients Used for this recipe.

Garbanzo Beans / 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.

Avocado
Avocados are a great source of the mineral potassium, without the relatively high carbohydrates of some other potassium rich foods like bananas. This makes them an especially good addition to a diabetic diet. Avocados are also a very good source of dietary fiber to help stabilize blood sugar levels.

Tomatoes & Lemon
The good news is that no matter how you like your tomatoes & lemons and limes pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E, So Pick your favorites and get part of your daily dose of soluble fiber and vitamin C

Feta Cheese
You can keep feta cheese as an occasional part of your healthy eating plan, however, because it does have some nutritional value. Opt for reduced-fat feta cheese to lower your intake of saturated fat by about one-third. Use just a small amount of feta cheese.

Ripe Mango
If you’ve been advised to follow a diabetic diet, ask your health-care provider for specific recommendations regarding fruit. Some physicians and dieticians advocate limiting fruit consumption because it’s a source of fructose. If you are able to include a variety of fruit in your diet, choosing mango will significantly boost your intake of two important vitamins – a 1/2-cup serving of the chopped fruit supplies 50 percent and 18 percent of the daily values for vitamins C and A, respectively.

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.

Cucumber
Foods that contain large amounts of carbohydrates can cause unwanted spikes in blood sugar. In contrast, foods that are higher in fiber and low in sugars and starches can help to lower your blood sugar. As a nonstarchy vegetable that’s high in water and a source of fiber, cucumbers might play a role in helping keep your blood sugar stable.

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 …

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Deconstructed Papdi Chaat ….DFT

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Creating Recipes with a Cause!
I am a proud DFT blogger. To learn about DFT, CLICK ON THE PICTURE ABOVE ….

To view more DFT recipes, CLICK HERE !

The Proud DFT Team brings Mother’s Day Special this time. How fun is that? Many of us are bringing Chaat or Indian Street Food from our morher’s delectable palate. Who says that Diabetics have to eat “No-Fun” food? Binge in and and Indulge. But hey…remember!! Portion Control is the key!

So Lets start making this famous Indian Papdi chaat Without wasting any time ….

SERVES :4

For the Papdi Katoris
Whole wheat flour – 1 cup makes around 12 katoris ..
Carom seeds/Ajwain – 1/4 tsp optional
Oil – 2 tbsp
Salt – approx 1/2 tsp or too taste
Water for kneading the dough

Method :
1. Mix all the ingredients for the dough except water and rub thoroughly.
2. Now add water to form a dough ..
The kneading should be minimal and just enough to get the dough into a ball.
3.Wrap in cling film and chill for at least 20 minutes.
4.Preheat the oven to 200 degree C/ 420*F
5. Roll out the dough into 5 mm thickness. Using a large cookie cutter, cut out rounds in the dough.
6.Place the rounds at the base of greased tart pans , cupcake molds or a muffin pan . The edges should turn up to form a shallow katori shape.
7.Bake on the middle shelf of the oven until the pastry is light brown cooked through, about 15 minutes.
8.Remove in a plate and bring it t room temperature.

NOTE : katoris can be made up to 4-5 days in advance and can be stored in room temperature in an airtight container …
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Moong Dal Pakodi / Yellow Split lentil fritters
Ingredients :
1 cup split yellow moong dal
1 finely chopped green chili
1 tsp grated ginger
Pinch each of hing and baking powder
salt to taste
few strings of chopped coriander
2 tsp oil

Method:
Wash and soak dal in water for 3-4 hours.
Grind dal finely in blender.
Add all the ingredients in the batter except oil.
Add water if batter is too thick otherwise vada will be hard.
Heat the paniyaram pan. Add tsp oil in paniyaram, when its hot add tsp of batter in each holes and cook until it leaves side.

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For the spicy green mint and coriander chutney
1 cup chopped Coriander leaves
1/2 cup chopped mint leaves/pudina
2 green chili, chopped
2 tsp lemon juice
salt as per taste

METHOD :
Blend all the ingredients with very little water to a smooth paste.
keep aside.

For the sweet tamarind dates chutney:
½ cup tamarind/imli pulp
1/2 cup water
1/2 cup seedless dates
½ tsp dry ginger powder/saunth ( optional)
1 tsp cumin powder/jeera powder
1/2 cups water
Salt a pinch

METHOD :
Boil tamarind pulp and dates in water.
When dates become soft add the spice powders and salt.
Switch off the burner and let the mixture cool.
Grind the chutney mixture to a smooth paste. seive the chutney through a strainer. add more salt if needed.
If The chutney becomes too thick add some warm water to liquidize it.

SERVES 4
For Papdi chaat
12 prepared Papdi Katoris
12 Moong dal Pakodis
1 cup beaten yogurt
1 medium potato, boiled and chopped ( optional)
1 cup boiled OR canned chickpeas/kabuli chana/garbanzo beans
1/4 cup mint coriander chutney
1/4 cup tamarind dates chutney
2 tsp red chili powder
2 tsp cumin powder
1tsp salt
Fresh Cilantro / coriander leaves for garnishing

TO ASSEMBLE :
Arrange the papdi katoris in a plate.
Add 1 pakodi in each katori .
Top katoris with chopped boiled potatoes and cooked chickpeas.
Sprinkle some red chili powder and salt (optional)
Now top these with a TBS of beaten yogurt.
Add green chutney and sweet tamarind chutney to taste …
Sprinkle red chili powder, cumin powder and salt as per taste ..
Garnish with cilantro leaves ..
serve papdi chaat immediately……

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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, folate, thiamine, riboflavin 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.
More more detail on Chickpeas CLICK HERE

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 on wheat CLICK HERE

DATES :
Here are a few reasons to include dates in your diabetes diet plan:
Low-Glycemic Index , Carbohydrates, Dietary Fiber , Nutritious and Fat Free
FOR DETAILS ON DATES CLICK HERE

Moong dal ..
Moong beans are a diabetic friendly food as they have a low GI. Foods low in glycemic index help in maintaining ideal levels of blood sugar. Generally, people who consume foods with low GI have lower body fat when compared to those who eat foods with a high GI (like sugary drinks and white bread)

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 ….

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Pindi chhole Masala / chickpeas…..

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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.

Serves 2-3
Prep time: 10 mins
Cooking time: 15 mins
Total time: 25 mins + 25 mins of boiling the chanas

For this recipe we will require :

1 cup chickpeas ( kabuli chana)
1 tea bag
1 tblsp oil
1 tsp cumin seeds
1 heaped TBS Chhole / Chana Masala
2 green chilies, slit lengthwise
Salt To Taste
1tsp garam masala
2 inch ginger shredded finely , Divided
1 onions Sliced
1 tomato sliced
Lemon wedges
Finely chopped fresh Cilantro / coriander leaves

METHOD :

Soak chole/ chickepeas in water overnight or for about 6 hrs.
Cook the chole with salt and tea bag till fully done ( I pressure cook them . You can even use a slow cooker..

Once the chhole are boiled , Separate the water, reserve the cooking liquid. Also remove the tea bags …

In a big bowl add the boiled chana, chhole masala , garam masala and Mix well to coat every chana. Add the slit chillies and ginger.

In a kadai / wok/ pan ,heat 1 tbs oil to a smoking point and then add the chole mixture. Add the cooking liquid to get the desired consistency. Mix well.

Let it simmer on low heat stirring occasionally, until the oil separates .

Once you get desired consistency of gravy , Dish out the chana in a serving bowl and garnish with coriander leaves, onion and tomato slices and shredded ginger and lemon wedges.

Serve hot with your choice of Indian breads like Naan , kulcha, chapati , , Pooris, parathas…..

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Vegetarian Tagine with Sonal’s Chhole masala ….

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Today I introduce you to yet another aromatic spice from Sonal’s Spice factory</a> ” Chhole Masala”… Instead of Ras el Hanout ( its middle eastern garam masala ) I have used Sonal’s spice mix in my Vegetable and chickpea Tagine …
I especially like this spicy vegetarian carrot , turnip and chickpea Tagine as it is quite versatile. One can increase the spiciness by adding cayenne pepper or can add apricots and raisins to give slight sweetness to the dish. I have used vegetable stock instead of water to give extra flavor to the dish .

Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Yield: 4 servings

INGREDIENTS

1 onion, chopped
4 -6 cloves garlic, finely chopped
2 tablespoons olive oil
salt to taste
1 tsp red chili powder ( if you like some heat in your Tagine)
A big pinch saffron soaked in 1/4 cup warm water
OR 1/4 tsp turmeric powder
1/2 tsp cinnamon powder
1 inch cinnamon stick
1tbs of Sonal’s Channa Masala powder or 1 tbs Ras el Hanout ( its middle eastern garam masala )
2 TBs chopped parsley /cilantro
2 carrots, peeled and cut into 1/4″ thick sticks ( i used baby carrots )
1 turnip cut into big chunks ( optional)
1 cup diced tomatoes
1 cup vegetable stock or Water
2 cups cooked or canned chickpeas, drained
1/2 cup dried apricots cut in half or more as per taste
1/4 cup golden raisins (optional)

METHOD :

In the base of a tagine or in a large skillet with a lid, sauté onions until soft. Add the garlic and cook for a mins or so . Add the channa masala OR ras al-hanut and cook another 30 seconds. Now add all the spices along with tomatoes, carrots , turnips , chickpeas, apricots , saffron with water(Or Turmeric) and vegetable stock and bring to a simmer.

Cover and simmer over medium-low heat until the vegetables are cooked to desired tenderness ( Around 30-40 mins ) and the sauce is reduced and thick. Garnish with parsley before serving ..

Serve with couscous ,rice or with traditional Moroccan bread

Note :

Ras El Hanout is a spice mix from Morocco. It plays a similar role in Moroccan cuisine as garam masala does in Indian cuisine.It is available at specialty stores or online.

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