diabetes management

Shrimp Biriyani…. Eid Mubarak!!!

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

image image

image
I am a proud DFT blogger. To learn about DFT, click on the picture above ..

To view more DFT recipes, Click here!

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

Celebrate the Eid Dinner with Team DFT’s Biryanis and Pulavs!

Shrimp Biriyani….
Shrimp biryani is becoming very popular day by day & unlike other biryanis it is quick to prepare & is busting with flavors..
Biryani is a rice-based one pot meal full of flavor and taste, cooked with whole spices, and some kind of meat , seafood or vegetables …
This spicy Shrimp biryani is a must for sea food lovers . Shrimps are cooked in Green Chutney base & is extremely easy to prepare …
You can even make this one day in advance as biryani generally tend to taste better the next day.

image

Makes 4 servings
Serving size : 1 Cup

Ingredients:
1 cup raw Brown Rice or 2 cups boiled
400 grams Prawns/ Shrimps deveined and peeled
Salt as per taste
1/2 cup Green chutney CLICK HERE FOR RECIPE

Red Chili powder as per taste ( I Used 1 tsp )
1 tbs cooking oil
1 large yellow onion, finely chopped
1 teaspoon minced garlic
1 teaspoon minced ginger

WHOLE SPICES FOR THE RICE
2 Black cardamon
4-6 Cloves
1 Star Anise
1 inch Cinnamon stick
1 medium bay leaf
1/4 tsp black peppercorn

DIRECTION FOR RICE
Place the rice, ¼ teaspoon salt , whole spices and 3 cups water in a medium saucepan and bring to a boil. Cook till 3/4 done.
Drain and set aside.

FOR THE SHRIMPS

1. Heat the oil in a large skillet over medium heat. Add oil and ones hot the onion and cook, stirring occasionally, until golden, about 10 minutes.
2. Remove half the onions..
3. Stir in the garlic, ginger, and chili powder and cook another minute until fragrant.
4. Add the shrimp along with all the marinade and adjust the seasoning .
5.Cook the shrimp 2-3 minutes on each side , stirring to coat them with green chutney.

TO ASSEMBLE THE BIRYANI
Transfer the partially cooked rice to the skillet, spreading the rice out over the shrimp. Cover the skillet and cook another 10 minutes until rice and shrimp are completely cooked through. Uncover and gently stir the mixture, distributing the shrimp and sauce throughout the rice. Garnish with cilantro and leftover brown onion
Serve with yogurt or Raita..

ALTERNATIVELY
1. Take a deep microwave bowl. Spread a layer of half the brown rice at the base.
2. Spread the Shrimps and again spread remaining brown rice, fried onion, coriander leaves and 2-3 TBS water .. Cover with a cling wrap or a lid ..
3. Cook on Microwave HIGH (100%) for five minutes. Allow standing time of five minutes.
4 6. Bake biryani at 350° F pre heated oven until center is hot and rice is tender to bite, 20 to 25 minutes.
5. Serve with Raita of your choice ..

NOTE
You can even add Rose water or kewra water to the biryani..
Shrimps can be replaced for any meat or vegetables of your choice ..

LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED….

BROWN RICE

A Slow-Release Sugar 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%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.
Read more at http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-choice/#OhCQXt7cy0iqtcZ0.99

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. A half cup of chopped spring onions contains 26 calories and 5.9 g of carbohydrates. Storage onions, such as yellow, white or red onions, contain 16 calories and 3.7 g of carbohydrates per half cup.

SHRIMPS
Shrimp Is Very High In Protein, Very Low In Fat, and Contains Virtually No Carb
Each bite of succulent shrimp is packed with protein and hardly any fat. Plus, it has virually no carb. Since diabetics need to lower their carb intake and increase their protein intake, this makes the composition of shrimp meat perfect for the diabetic.
Article Source: http://EzineArticles.com/5705006

Cilantro/ Coriander leaves

Cilantro is a power-packed flavor enhancer that contains an eye-popping amount of phytonutrients, including borneol, carvone, camphor, elemol, geraniol, and linalool, among the most prominent. It also contains popular flavonoids, such as quercetin and apigenin. Along with such incredible antioxidant potency, cilantro contains active phenolic compounds and is nutritionally dense in dietary fiber, manganese, iron, and magnesium. With such an impressive array of healthy properties, it’s no wonder that cilantro has been used as a digestive aid, an anti-inflammatory, an anti-bacterial agent, and as a weapon in the fight to control blood sugar levels, cholesterol, and unwanted, lethal free radical production.

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!

Mint

Peppermint may help diabetics because it improves the flow of bile, especially when fatty meals are eaten and therefore aids digestion. The gut motility in diabetics is sometimes slow, a condition called gastroparesis. As a result, food stays in the stomach longer, suffers fermentation and causes bacterial overgrowth. Fermented foods and intestinal bacteria are responsible for excessive gas, manifested as bloating, flatulence and abdominal cramps. Peppermint helps relax the digestive tract’s muscles and relieve the excessive gas.

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.

image

FOR MORE DIABETES FRIENDLY RECIPES , CLICK ON THE PICTURES BELOW

image image image image image image image image

Deconstructed Papdi Chaat ….DFT

image

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 …
image

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.

image

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……

image

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.

image

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

image image image image image
image image image
image
image