diabetes management

Diabetes Friendly Thursday; First Anniversary Special !!!

Diabetes Friendly Thursdays completes 1 year in April. To celebrate the joy and hard work of working on DFT for an year, team DFT is bringing a collection of Diabetes Friendly Recipes from individual contributors. BOOKMARK this post for the future reference.

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Creating Recipes with a Cause!

Can you believe DFT is Creating Recipes with a Cause Since last one year.This last one year has been full of fun , knowledge and meeting new new bloggers …
I am a proud DFT blogger. To learn about DFT, click here!

Sonal Gupta (the thinking mind behind the name & concept) started Diabetes Friendly Thursday last year in March I met her through a fb group and we are friends since . Did I mention Sonal is my mentor and if it was not for her I would never have blogged ..
Her blog Simplyvegetarian777 is full of delicious and mouthwatering vegetarian dishes from all over the world …

To celebrate 1st DFT anniversary I bring to you a five course meal :
CLICK ON THE PICS FOR THE RECIPE ...

1. INDIAN JAVA PLUM MOCKTAIL / KALA KHATTA… 

Click on the picture for recipe.

2. Rajma / Kidney beans Arancini … 

Click on the picture for recipe.

3. Asian Tofu Salad…. 

Click on the picture for recipe.

4. Kadhai Chhole With Fresh Dill Leaves…..

Click on the picture for recipe.

5. Fresh fruit Popsicles

Click on the picture for recipe.

Let us meet all the Creative & talented bloggers who contributes towards DFT posts every month..

Swati is the creative one who designed our new DFT badge and make all those beautiful Collages every month .. Her blog is full of mouth watering vegetarian as well as non vegetarian recipes..
Swati blogs from Lets Cook Healthy Tonight.

Apsara is our Gluten free recipe queen and has a wide knowledge in healthy living and food. Apsara blogs through Eating Well Diary ..

Pravathy is the baby of the group . She is one fun loving girl which reflects in her blog Crackle and temper .

Suchitra is a physical therapist by profession and a mom of two young children . She loves to cook fresh meals for her family daily . Suchitra blogs from Su’s Healthy Living .

Last but not the least comes Sarika … Sarika is full of life and it reflects in her blog Spice Zone.
Sarika’s blog features recipes from around the world .. Do pay her blog a visit …

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 Pics below ..

Sonal’s Collection

Apsara’s Collection

Suchitra’s Collection

Sarika’s Collection

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

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Asian Tofu Salad….

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Asian Tofu Salad … 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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March is the month of start of Spring and cleansing of house and yards and discarding the old and welcoming the new. Let’s begin the onset of spring with some healthy PROTEIN PACKED Salads!

In our house We eat Salads as one of the regular rotation for lunch especially during summer months . My kids love to add loads of leafy greens along with carrots , cucumbers fresh mushrooms and other fresh vegetables and sprouts in their salads along with grilled chicken, shrimps, or fish.. I myself love to Sprinkle some nuts or seeds on top, add a few dried cranberries, some avocado chunks to take it to the next level and they’re filling enough to make into a main dish.

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Today I bring to you one of our favorite Asian flavors inspired tofu salad The slices of protein-rich tofu that top this salad is lightly seasoned in low sodium soy sauce and chili flakes and grilled to give it a bold, rich flavor Plus, they’re filling enough to make into a main dish.

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Asian Tofu Salad…

Makes 1 serving
Serving size 1 cup + 4 slices of tofu

Ingredients for the salad
1/4 cup shredded Red Cabbage
1/2 cup shredded lettuce of your choice ( I used iceberg )
1/4 cup carrots cut into matchsticks
50 grams pat dried tofu cut into 4 ( marinade all over in 1 tsp soy sauce or chili sauce and grill it )
1 tsp oil ( I used peanut oil )

For the dressing
1 tbs unsalted dry roasted peanuts
1 tbs juice of a lemon
1 small date
A pinch or two chili flakes optional
1 tsp fresh ginger

Method
Blend all the ingredients under dressing to a smooth paste . If the dressing becomes too thick then add a little water or low sodium soy sauce to thin it out .

The Salad
1. Heat a medium size skillet and add 1 tsp oil .
2. Once the oil is hot add all the ingredients for salad and toss for a minute EXCEPT GRILLED TOFU .
3. In a serving bowl add the tossed Salad , Top with tofu and serve with the salad dressing on the side .

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Lets look at the benefits of the ingredients used in making this Salad..

Red cabbage
Eating cabbage is an inexpensive way to add vitamins K and C, as well as antioxidants, to your diabetes-friendly diet. Cabbage also contains manganese, fiber, and vitamin B6. This low-carb veggie is at its peak in the fall and early winter. Pick a head that’s 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-carb vegetable raw as well as cooked.

Lettuce
The glycemic index estimates the effect of a food on your blood sugar levels, with foods having a low score being less likely to cause spikes in blood sugar levels than those with a high score. Lettuce have very low glycemic index scores, according to the American Diabetes Association, so you don’t have to worry about them greatly increasing your blood sugar levels.

Carrots
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.

Tofu

The Joslin Diabetes Center recommends that adults get 20 to 35 g of dietary fiber each day, especially if they are diabetic, as fiber slows down the absorption of carbohydrates. Tofu has an excellent balance of the nutrients required to lower blood sugar levels in type 2 diabetics. CalorieKing.com states that a fourth of a block of firm tofu only has 117 calories, but also 7 g of fat, 12.8 g of protein and almost 1.9 g of fiber. Tofu can be grilled, baked, used in a soup or in a stir-fry dish.

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 SALADS RECIPES,CLICK ON THE LINKS BELOW

Sonal’s Kosumbari, raw mung salad

Apsara’s Edmame Salad with Hemp Cilantro Dressing

Suchitra’s Horsegram/Kulith Kosambari

Swati’s Grilled Chicken & Quinoa Salad

Sarika’s Nam Sod

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

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

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

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