Wednesday, April 29, 2015

Quick Masala Peanuts ( Spicy pan-roasted peanuts); Diabetes Friendly Thursday


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The greatest joy comes from the simple pleasures of life. For me, one of them is sitting in a relaxed chair in the balcony on cool spring evenings sipping a cup of tea with some light crunchy snacks and some nice soothing music playing in the background. Makes you wistful, doesn't it?  Well, you see we are so busy running around, trying to get things accomplished in the limited amount of time that we have that we forget this important aspect of life. We all need a vacation. But that takes a lot of planning. Drinking a relaxed cup of tea with some delicious healthy snacks  is an achievable goal. It re-energizes and revitalizes me. The healthy snack is achievable too. Today, I am going to share with you one such snack that is super-easy to make, super-delicious and super-healthy.This recipe was graciously shared by my dear sister-in-law, Geetha during my daughter's first birthday party.It was a super-hit! Since then, I have made it many a times and each time, everyone has liked it. My other team -mates from the DFT team have brought along a variety of  healthy snacks too. After all, snacks is the theme for this week's Diabetes Friendly Thursday.



So, what have I brought? Quick Masala Peanuts. It has to be quick, right? If it is not quick, it would never be made in my home! I love to eat but it has to be quick, tasty and nutritious. Peanuts as you are all aware is very healthy and delicious. Who doesn't like peanuts. In fact, in India, it is referred to as a poor  man's almonds. This is said not with the intention of belittling either the peanuts or poor people; rather it emphasizes the nutritional value of peanuts. It is as rich in proteins as almonds and affordable to all. One doesn't have to break the bank to eat peanuts.To learn more about peanuts, read the foot notes ( tip for healthy living).



The recipe I am sharing today adds a mouthful of flavors to the regular peanuts. It has a little tang, a little kick, lots of flavor .. Well, what more does one need?? Isn't it perfect to munch on while reading a book, watching t.v or a movie , studying or how about with a cup of tea or coffee? I have used plain unsalted roasted peanuts. You can use the unroasted ones too but it will take you a little bit longer to make it as you have to roast the peanuts first.



Servings: 3 cups ( Recommended daily serving per person: 1 ounce/ one handful per day).


Ingredients:


Unsalted roasted peanuts: 3 cups
Olive oil: 1/2 tbsp ( any cooking oil can be used).
Onion: 1 very small onion, chopped very fine.
Garlic: 2 small cloves, minced
Red chilli powder: 1/2 tsp
Amchur powder: 1/4 tsp
Salt: 1/2 tsp
Coriander leaves ( cilantro), chopped: 1 tbsp


Method:


Heat oil in a sauté pan/ frying pan. Add the finely chopped onion and garlic and sauté on low heat until it is golden brown. 

Add the chilli powder and sauté  for a few seconds. 

Add the peanuts and sauté for 2 mins. 

Add in the salt and amchur powders and mix well. 

Turn off the flame and mix in the chopped cilantro. You may reserve some for garnishing.

Serve immediately. If you are not intending to use immediately, do not add the cilantro leaves. Add the cilantro leaves just before serving.



Stays fresh in an airtight container for 1-2 days.

Enjoy!



Cooking made  easy:


If you are using unroasted peanuts, dry roast them first separately in the pan for a few minutes until they are crunchy. Keep it aside on a plate while you are sauteing the onions etc.. Once you are done, add the peanuts back into the pan.


Foot Notes (Tip for healthy living):


Peanuts make for a great healthy snack for diabetics.Peanuts are both low glycemic index(13) and low glycemic load food. The presence of healthy oil, protien and fiber in peanuts helps control the blood sugar levels in both healthy individuals and those with Type 2 diabetes.It is however a energy rich snack with 567 calories per 100gms and contains healthy fats like MUFA, especially Oleic acid. Studies have shown that MUFAs may have a role in preventing coronary heart disease.Peanuts are one of the best sources of plant-based protiens .Peanuts are rich in anti-oxidants and the bio-availability of the antioxidants is increased by roasting or boiling peanuts.Peanuts are also rich in vitamin E and the B-complex group.It is also rich in minerals like manganese, copper, magnesium,potassium, calcium, iron, zinc and selenium.Peanuts apparently also help reduce inflammation in the body.

References:

http://www.livestrong.com/article/476570-can-diabetics-eat-peanuts/
http://www.peanut-institute.org/resources/downloads/fft_v12i3.pdf
http://www.peanut-institute.org/health-and-nutrition/disease-prevention/diabetes-and-blood-sugar.asp
http://www.health.harvard.edu/blog/peanuts-linked-heart-longevity-benefits-pricey-nuts-201503057777
http://www.nutrition-and-you.com/peanuts.html

Disclaimer:
I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.


Other Entries from this week DFT featuring more Dry Snacks!



Prachi's ultimate multi-grain mathris.










Food for thought:


Imagination is more important than knowledge. Sylvia Plath