weightwatcher

Grilled Summer Vegetable… DFT

image

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.

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.

Grill away the summer with team DFT!
image

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.

image

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.
image

FOR MORE DIABETES FRIENDLY GRILLED 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