Diebetes management

Grilled Summer Vegetable… DFT

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It’s grilling season here in the US , and we’re all enjoying the ease and pleasure of cooking outdoors, especially when asparagus , corn , peppers and summer squashes are in season, use a simple cooking method such as grilling to fully enjoy them and benefit from their nutrients.

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To view more DFT recipes, Click here!

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

Grill away the summer with team DFT!
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Grilled vegetables are a tasty and healthy addition to any lunch or dinner. These veggies are yummy super simple to prepare — just start the grill and the grilled veggies will be ready in no time!
The herbed vinegrette is a spectacular finish to the grilled vegetables. It adds tanginess and flavor. This is a great recipe for summer grilling and entertaining.
You can even Serve these hot-off-the-grill veggie combo with your choice of any grilled lean meat, fish, or poultry Or wrap them in a chapati or Tortilla and make a wrap out of them …..

Makes: 6 servings
Serving Size: 1 cup

Ingredients

1 medium zucchini , cut crosswise into 1/2-inch-thick slices
1 medium onion, cut into 1/2-inch-thick wedges*
2 green and/or red bell peppers, halved, stems, membranes, and seeds removed
6 Asparagus ( optional)
2 Jalapeño
2 Corn On the Cobs ( cut into 3 piece each )
6 large mushrooms, stems removed
3 medium tomatoes, halved lengthwise
1 tablespoons olive oil
1 tablespoon cider vinegar
Salt as per taste
Black pepper as per taste

Herbed Vinaigrette:
1 tablespoon olive oil
2 teaspoon cider vinegar OR white Vinegar
1 teaspoon fresh parsley Or Coriander
1teaspoon fresh thyme OR 1/4 teaspoon dried thyme
1teaspoon fresh rosemary OR 1/4 teaspoon dried
1teaspoon salt Or as per taste
1 teaspoon red chili flakes OR as per taste
In a small bowl, whisk together olive oil, cider vinegar, fresh parsley, fresh thyme, fresh rosemary, salt, and red chili flakes .

Directions
In a very large bowl, combine All the vegetables .
Add olive oil and cider vinegar.
Toss to coat vegetables.
Place vegetables on rack of an uncovered grill directly over medium-hot coals.
Grill for 3 minutes; turn vegetables. Grill for 3 to 4 minutes more or until vegetables are tender.
To serve, cut each pepper half into 3 strips. Arrange vegetables on a platter.
Drizzle with Herbed Vinaigrette.
Serve warm or at room temperature.
If desired, garnish with fresh thyme. Makes 6-7 ( 1-cup) servings )

NOTES:
Leave onion wedges attached at the root end to hold wedges together.

Wrap these grilled vegetables in whole grain tortillas and make wraps

Stuff These grilled veggies in pitas pockets and cheese and they become perfectly filling lunch or dinner …

If you aren’t able to grill outdoors, vegetables can be cooked on an grill pan over medium-high heat on stove top.
Vegetables can be made 1 day ahead and chilled. Rewarm before serving.

GRILLING TIPS
Here are some simple rules for successful grilling. Use these three tips for foolproof results every time:

Start clean. Prevent sticking by beginning with a clean grill and well-oiled vegetables

Don’t move. When you first place vegetables on the grates, resist the urge to shift them around until they’re nicely seared and lift off easily.

Manage the heat. Place the heartier vegetables, like onions and bell peppers, in the hottest spots on the grill. Keep more delicate produce such as tomatoes over places with less heat.

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LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED FOR GRILLING …..

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…

MUSHROOMS
Experts says that mushrooms are good for diabetics as they contain next to none sugar .They contain 2g of carbs in a 50-gram portion. One-half cup of raw sliced white mushrooms contains 2g of carbs.Mushrooms are extremely dense with nutrients, including selenium, a trace mineral that may help fight cancer. They are also rich in antioxidant and anti-inflammatory nutrients, and may help prevent cardiovascular 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….

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.

ASPARAGUS
This flavorful veggie has only 27 calories per cup and is very low-carb, coming in at only 5 grams. Asparagus is packed with vitamins K and A. At the store, look for firm, bright green stalks with compact heads. Thinner stalks tend to be more tender. Snap off the woody ends with your hands (they’ll break naturally at the right point), then steam, sauté, or roast.

CORN ON THE COB
Even though you have diabetes, your meal plan should include small portions of carbohydrate foods, such as fruit, cereal, yogurt, beans and starchy vegetables. Corn is a source of energy, fiber, vitamins and minerals and is low in fat and sodium. Keep track of the carbohydrate grams you eat and set a limit for the day, advises the American Diabetes Association. A ½-cup serving of cooked corn or half of a large corn cob contains 15 grams of carbohydrate. Most people with diabetes should eat between 45 and 60 grams of carbohydrate per meal.

TOMATOES
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. Eating foods with high levels of antioxidants may help reduce the risk of complications associated with adult diabetes. Tomatoes are a rich source of vitamin C, vitamin E and beta carotene, all conventional antioxidants. Antioxidants also protect the body by increasing enzyme function. Studies involving tomatoes have shown that its antioxidant properties offer protection to the kidneys and bloodstream, two areas that are frequently affected by diabetes.

JALAPEÑO
jalapeño rich diet can be very helpful for the people who are suffering from Type 2 diabetes. According to the studies jalapenos like other chilli peppers have the ability to reduce the risk of hyperinsulinemia or high blood levels of insulin. Jalapenos help to lower the insulin levels significantly.

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 GRILLED RECIPES , CLICK ON THE PICTURES BELOW

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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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Delhi’s Famous Ram Ladoo….in APPE / abelskiever pan….

The proud DFT team brings the indulging dishes made in Appe/Paniyaram/Abelskiever Pan!

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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!

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I belong to Delhi which is especially famous for its street food and especially Chaat .. & Ram ladoo are one of them..

Ram ladoo is a popular Delhi street food prepared from yellow lentil and Bengal gram and served with special green chutney and grated radish..
These Ladoos are golden , light ,fluffy, crunchy and soft from inside. are served with grated radish and spicy mint and coriander chutney .

This recipe is part of recipes with a cause for Diabetes Friendly Thursday.

Ingredients for Ram ladoo :

1 cup yellow moong lentil (dhuli moong dal)
1/4cup Bengal gram (chana dal)
1/2tsp red chili powder
1 green chili (chopped)
Salt to taste
1″ Ginger grated
1 tblsp chopped green coriander
Oil for Appe pan

For garnish
1 coursely grated radish
1 lemon
Some Rock salt (Kala namak)

Ingredients for green chutney :
1cup coriander leaves
1/2 cup gms mint leaves
1 tsp mango powder OR 1/4 raw green mango
Salt as per taste
2 garlic pod (optional)
2 green chilies or as per taste
1 inch ginger piece

Method:

Take all the ingredients of the chutney in a mixer and grind them into a fine paste of dripping consistency.
Take it out in a bow

Method for making laddu

Wash the dals and soak them separately for 3-4 hours.

Remove the water completely and grind them to make a course paste.

Mix both the lentils in a mixing bowl and beat them together till the mixture gets fluffy and light ( I used hand beater for 5 mins )
Ensure that the mixture turn from yellow to white in color…

Now add salt,red chili powder, green coriander, ginger and chopped green chilies to the dal & mix lightly

Heat the appe pan on a medium flame and grease a with a tsp of oil.
Pour 1 tbsp of the batter into each mould, cover with a lid and cook on a medium flame till the outer surface becomes golden brown and then turn each appe upside down using a skewer or fork so as to cook on the other side.
Repeat to prepare more appes.

TO SERVE
Place Ram Ladoos in a plate and top with some grated radish and then pour the green chutney on top. Squeeze some lemon juice and serve.

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

YELLOW MUNG LENTIL ..
Moong daal is particularly high in dietary fiber, providing almost 15.5 grams of fiber per 1-cup serving. This provides between 40.5 and 71percent of the dietary reference intake for fiber per day for adult men and women. Dietary fiber can help reduce blood cholesterol levels as well as prevent dietary complications, such as constipation and diverticulosis. A diet high in dietary fiber will also reduce the risk of overeating, as you feel fuller with less food.

BENGAL GRAM / Chana Dal

Chana dal is high in fiber and helps to lower cholesterol.
It also has a very low glycemic index, which is important for those with diabetes.
Chana dal is a helpful source of zinc, folate, calcium and protein.
It is low in fat and most of it is polyunsaturated.
Chana dal is extremely delicious in taste, full of nutritious and can be digested easily.

RADISH
Radishes have long been known to have a low glycemic index, which means that eating it does not impact blood sugar levels. It also helps regulate the absorption of sugars into the bloodstream, meaning that diabetics don’t have to worry as much about sudden spikes or drops when eating, or being away from food for a certain amount of time.

MINT
Mint leaves have beta-carotines which are helpful for diabetic patients.
In diabetes, both the metabolism of sugars and fats are impaired.
Diabetics have problems digesting fats; thus, indigestion and stomach pain are common symptoms. Peppermint may help diabetics because it improves the flow of bile — especially when fatty meals are eaten — and therefore aids digestion.

CORIANDER LEAVES..

It helps diabetic patients to maintain healthy levels of insulin in blood and lower blood sugar.
Coriander leaves will increase good cholesterol in the body and reduces bad cholesterol.
Coriander leaves have the ability to decrease blood sugar levels. It is healthy for diabetic patients.

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Discalimer
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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