Weight watchers

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

Tandoori Gobi / Gobi Tikka Masala ….

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Tandoori Gobi / Gobi Tikka Masala
My family loves eating cauliflower and the never seem to have enough of it , that is the reason I am always on a look out for new recipes around gobi … This Tandoori Gobi Tikka is a super simple and yet super delicious variation & can also be described as Succulent pieces of cauliflower marinated in tandoori spices.
You can use the same marination for any vegetable as well as non veg of your choice like like Potatoes , paneer , mushroom , chicken etc. to tickle your taste buds ….

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Preparation Time: 15 mins
Marination time 30 mins
Cooking Time: 15 – 20 mins
Makes 4 servings

Indigents
1 medium Cauliflower cut into medium pieces ( around 4 cups )
1/4 tsp turmeric powder
Water for blanching cauliflower
Oil for basting the cauliflower
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For the Marinade
1/4 cup Gram flour / besan
1/4 cup yogurt
2 tsp Kasoori methi / dried fenugreek leaves optional
1 tsp Garlic paste
2 tsp Ginger paste
1 tsp red chilli powder
1 tbs tandoori masala
1 tspGaram masala powder
2 tbs Lemon juice
1 tbs oil
Salt as per taste
Lemon wedges and finely chopped cilantro for garnishing ..

Method

1. Boil five cups of water with 1/4 tsp turmeric powder in a large deep pan. When water starts boiling add cauliflowers in it.
2. Boil the florets f or five minutes. Drain and run under running water to stop the cooking .
3. In a large bowl add the blanched Cauliflower along with all the ingredients mentioned under marinade and marinade for minimum 30 mins ..
4. Pre-heat the oven to 180°C.-200 *C / 360- 400 *F
5. Bake the cauliflowers in the preheated oven basting at least once in between . Cook till done ..

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Serve tandoori cauliflower garnished with lemon wedges and chopped coriander/ cilantro leaves.
Serve these with toothpicks as Starters or with Rotis / Puris / Parathas to make a quick working lunch.

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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

Black Bean “Meatless Meatballs” …

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

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

Black Bean “Meatless Meatballs”..Diabetes Friendly Thursdays…
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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.
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Yield: 4-5 servings
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:

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

Directions:
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 ….

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LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED

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%.

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.

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.

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.

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

Spicy Rajma Chaat in Tomato Baskets

Baked Savory Granola

Murg Malai Tikka