Su'sHealthyLiving: DFT

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Wednesday, June 3, 2015

Tacos made healthy; Diabetes Friendly Thursday

It is that time of the week again!! It is time for Diabetes Friendly Thursday! We also have a new member to our proud DFT team: Parvathy!This week the DFT team is bringing to you something that we hope all of you will enjoy: Tex-Mex food!!

Creating Recipes with a Cause!
I am a proud DFT blogger.

To learn about DFT, read this link.

To view more DFT recipes, Click here!

When you think of Tex-Mex cuisine, what comes to your mind?? I am sure several things do. I am also sure that one of the things that crosses your mind is TACO. Taco is singular while tacos is plural. Taco is pronounced ta:ko. So, what exactly is a taco?? Taco is basically a tortilla with some kind of filling. I am sure you are now imagining a deep fried hard shell heaped with meat, salsa, sour cream, cheese and a little lettuce. Well, you are not wrong. But that is not the only kind of taco. Tacos can be hard or soft. The hard shell tacos are ones where in the tortilla has been deep fried and therefore they retain their shape.Soft tacos are with tortillas that have not been deep fried and obviously, therefore much healthier. The tortilla used can be flour, wheat or corn tortillas. Corn tortillas can be gluten free.

Now coming to the filling in a taco. That's the interesting part. Tacos are so versatile that you could fill it with pretty much anything you wish and still call it a taco. You could make it as unhealthy and calorie laden as you wish by heaping it with red meat, sour cream, salsa and tons of shredded cheese or you could make it as healthy as possible by filling it with something as simple and nutritious as chunky avocado guacamole!! Isn't that interesting??

So, once again taco filling essentially has to have a protein base with some kind of salsa/ sauce to spice it up, some veggies and may be topped with sour cream and or shredded cheese. Based on the protein filling that forms the primary ingredient, the taco is named. So you can have pork tacos, beef tacos, chicken tacos, fish tacos, shrimp tacos, black-bean tacos, avocado tacos etc.What I am bringing to you today are tacos that are extremely healthy and low in calories. I present to you egg tacos and quinoa black-bean tacos. I have used corn tortilla as they are low in calories: around 80 calories per tortilla. I have also used Greek yogurt instead of sour cream.These tacos could be had for breakfast, lunch or dinner.

Servings: 1 ( 2 tacos per person)

For pico de gallo and salsa verde recipes, click here.

For quinoa-black bean-corn filling recipe,click here.

For the egg filling:

Ingredients:

Egg: one large egg
Milk: 2 tbsp
Salt: to taste
Black pepper: freshly ground, a pinch
Oil: 1 tsp

Method :

In a bowl, take all the ingredients listed above except oil . Beat until the egg is fluffy. Heat oil in a frying pan on medium heat. Add the beaten egg mixture to the pan. Let it sit for couple of mins until it begins to set. Now scramble it gently. When the eggs seem to leave the pan easily, it is done. Do not overcook/burn the eggs. Keep the egg filling aside in a bowl.

Ingredients needed for assembling the taco:

Corn tortilla: 2 numbers
Egg filling for egg taco
Quinoa-black bean-corn filling for vegetarian taco: 1 cup
Greek yogurt : 1/4 cup
Pico de gallo: 1/4 cup
Salsa verde: 1/4 cup
Avocado pieces: 1/2 cup, from one small avocado.

Method:

Warm the corn tortilla on the stop top in a skillet for 1-2 minutes. Alternatively, you can warm the tortilla in the microwave by keeping it in a microwave-safe plate and covering it with a damp paper towel. Warm it for 30 seconds.

Place the warm tortilla in the plate that you intend to eat/serve the tortilla in. Add 2 tbsp of the desired filling at the center of the tortilla: quinoa black bean mixture for vegetarian taco ; egg filling for the egg taco. Now top it with 1 tbsp of pico de gallo and/ or salsa verde, avocado pieces. Lastly add a dollop of Greek yogurt on top.

Quinoa- black bean-corn taco

Egg taco

Serve/ eat immediately.

Enjoy! I am bringing this to my friend Angie's Fiesta Friday so more people can be benefited with all these wonderful recipes! The co-hosts this week are Jhuls@The Not So Creative Cook and Laurie@ Ten Times Tea.

Cooking made easy:

In the above recipe, you could season some shrimp with salt, pepper, garlic powder, pan fry it and use it as a filling. You can also use leftover rotisserie chicken, shred it and use that as a filling. The possibilities are innumerable. Use your imagination. Tacos form a great weeknight dinner. All you have to make sure is that you have some tortillas at home. Assembling of the tacos can be made by each individual as per their individual taste.

Tip for healthy living:

Eating healthy does not have to mean that you have limited choices or options. You could eat pretty much anything you want. All one has to be mindful of are the ingredients. Swap the unhealthy ingredients with the healthy ingredients. In the case of the above tacos: I have used corn tortillas that are only 80 calories per tortilla, has less fat in it and is less processed and gluten free. I have skipped shredded cheese entirely and swapped the sour cream with the healthier, non-fat Greek yogurt. Greek yogurt is a great source of protein and is also a probiotic. Read more about the benefits of greek yogurt here.The quinoa used in the vegetarian taco is a superfood. You can read more about quinoa here.Black beans are another great low fat source of protein for vegetarians. It is also rich in fiber. You can read more here.

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.

Indulge in delicious Tex Mex food with DFT this time with all these other recipes from our team!

1. Vidhya's vegetarian chilli.
http://www.vidhyashomecooking.com/2015/06/03/zero-oil-vegetarian-chili-chili-sin-carne-dft/

2. Chahat's chicken enchiladas.
http://gorgeandserve.com/2015/06/03/creamy-chicken-enchiladas/

3. Shailja's black bean brown rice veggie bowl
https://shailjatomar.wordpress.com/2015/06/03/tex-mex-black-beans-brown-rice-veggie-bowl/

4. Prachi's vegetarian sopes
http://divinespicebox.com/2015/06/03/sopes-vegetarian/

5. Sonal's vegetable fajitha platter
https://simplyvegetarian777.wordpress.com/2015/06/03/vegetable-fajitas-platter-diabetes-friendly-thursdays/

6. Anu's sweet potato fajitas
http://easybitesonline.com/curried-sweet-potato-fajitas/

7. Apsara's jalapeno cornbread muffins
http://eatingwelldiary.com/2015/06/03/spicy-jalapeno-cornbread-muffins-for-dft/

8. Swati's quinoa and bean bites.
http://www.letscookhealthytonight.com/quinoa-and-bean-bites/

9. Parvathy's lime cilantro quinoa
https://crackleandtemper.wordpress.com/2015/06/03/lime-and-cilantro-quinoa/

Food for thought:

Excellence means when a man or woman asks of himself more than others do. Jose Ortega y Gasset

Wednesday, May 27, 2015

Ragi ( finger millet) Porridge; Diabetes Friendly Thursday.

Ragi( finger millet) porridge prepared with almond milk

Hypoglycemia ( decreased blood sugar level) is a major problem in diabetics. Anyone who is a diabetic, or anyone who lives in close proximity with a diabetic is familiar with this problem. One might wonder that if diabetes is a condition where the blood sugar levels are high, when does the blood sugar level drop and why is decreased blood sugar level a problem?? A certain level of blood sugar is essential for the human body to function. Just like money is the currency that makes the world function, glucose is the primary source of the energy currency called ATP ( Adenosine triphosphate) in the body. When glucose levels in the blood drop below a certain level, the body slows down and stops functioning. Signs of hypoglycemia include headache, increased sweating, dizziness.When hypoglycemia persists, individuals can become unconscious and on occasion death can also occur.
Why does this happen in diabetics?? This is primarily because of the inequality between the anti-diabetic medication consumed and the food in the body at that time. Treatment of diabetes is a multi-tiered approach. The type of anti-diabetic medication the individual takes,whether oral anti-diabetic medication or insulin is used, plays an important role. Kindly read more here if interested. Bottom-line, the type of food consumed, how much of it is consumed and how frequently it is consumed are all important factors that determine the blood sugar level. So,what does one do when one is getting hypoglycemic?? One has to eat something immediately, preferably something that gives instantaneous energy like a little glucose powder, candy etc.

This week the DFT team is bringing you "oil free food". So go ahead and binge on "oil free food". My conrtibution to this event is Ragi ( finger millet) porridge.

Creating Recipes with a Cause!
I am a proud DFT blogger.

To learn about DFT, read this link.

To view more DFT recipes, Click here!

My mother-in-law is a diabetic. She believes in eating healthy and in exercising. She makes this Ragi ( finger millet) porridge whenever she feels hypoglycemic , may be in between two meals when she has not yet finished cooking lunch and is hungry or when she has just come back from her walk and is hungry and there is nothing readily available for her to eat that is healthy. This Ragi porridge takes literally less than 5 mins to make from start to finish and is amazingly healthy. There are only three ingredients in this porridge: Ragi, salt and water. Apart from being gluten-free and almost fat-free, Ragi is a great source of protein making it perfect for vegetarians. Ragi has a low glycemic index.Amongst cereals, Ragi has the highest amount of calcium and potassium. It is a great source of iron making it a perfect food for individuals who tend to be anemic. 100 gms of ragi contains 7.6g protein,1.5 g fat, 88 g carbohydrate and 370 mg calcium!!Read more about the nutritional benefits of Ragi in the footnotes( tip for healthy living). Therefore, this Ragi porridge makes for a nutritious meal that could be fed to infants,kids, elderly and the very sick and debilitated.

Ragi porridge without milk

Servings: 1 ( makes one small bowl)

Ingredients:

Ragi flour: 3 tbsp
Water: 2 cups
Salt: a pinch
Regular milk/ almond milk:1/4 cup ( optional)

Method:

In a pot, mix Ragi flour in cold water thoroughly so that there are no lumps.

Heat this mixture on low heat until it thickens to desired consistency. It will bubble and then start to thicken.

The whole process takes 2-3 minutes. Make sure you stir continuously as otherwise it will stick to the bottom of the pot. Add salt and mix thoroughly.

Ragi porridge without milk

If desired, add regular milk or almond milk at this point and mix thoroughly. I have used almond milk. Heat it until it warms.

Turn off the heat. Serve hot and eat intermediately.

Remember, Ragi tends to thicken upon cooling.

Enjoy. I am bringing this dish to Fiesta Friday so that more people with diabetes may benefit.

Cooking made easy:

When the mixture of Ragi,water & salt begins to thicken, you can cover the pot and let it cook until it begins to leave the sides of the pot. Turn off the flame. Once it cools down , you can shape it into a ball and serve it as ragi mudde with spicy vegetarian or chicken curry. This is a traditional meal served in northern Karnataka in India.

Footnotes ( Tip for healthy living):

Ragi has been known to be cultivated in Karnataka State, India, since the iron age. Ragi is a nutrient-powerhouse and is a perfect food for diabetics. Ragi can be grown at high-altitudes and in drought-prone areas and is very insect resistant. Ragi is inexpensive, gluten-free, low glycemic whole grain cereal that provides instantaneous energy. Ragi is rich in methionine, an amino acid that is lacking in the diets of poor-people. It is also rich in dietary fiber and therefore gives a sense of fullness. Ragi is also rich in B-group vitamins and magnesium.Overall, everyone regardless of their age, sex, health condition can benefit by eating ragi on a regular basis.

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.

Binge with DFT this time in OIL FREE Madness with all these other recipes from our team!

Sonal's methi tofu paneer.
https://simplyvegetarian777.wordpress.com/2015/05/27/methi-tofupaneer-in-zero-oil-curry-diabetes-friendly-thursdays/

Prachi's thai corn salad tacos
http://divinespicebox.com/2015/05/27/thai-salad-corn-tacos/

Chahat's peas pilaf

http://gorgeandserve.com/2015/05/27/peas-pilaf/

Anu's kothimbir vadi
http://easybitesonline.com/oil-free-kothimbir-vadi-diabetes-friendly/

Shailja's egg masala curry

https://shailjatomar.wordpress.com/2015/05/27/oil-free-egg-masala-curry/

Sri's quinoa stew

http://wp.me/p68SA9-AZ

Swati's lauki koftas
http://www.letscookhealthytonight.com/zero-oil-lauki-koftas/

Apsara's cornmeal upma

http://eatingwelldiary.com/2015/05/28/zero-oil-polenta-or-cornmeal-upma-easy-savory-snack/

Food for thought:

If opportunity doesn't knock, build a door. Milton Berle.

Wednesday, May 6, 2015

Whole Wheat Coconut Shevai ( Whole Wheat coconut noodles);Diabetes Friendly Thursday

Creating Recipes with a Cause!
I am a proud DFT blogger.

To learn about DFT, read this link.

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 Indluge. But hey...remember!! Portion Control is the key!

My mother is a very simple person. Simple pleasures, simple desires. Growing up, she instilled in us the appreciation of simple things in life. She taught us how to be happy with what we have. There is an adage in India that translates as " one should stretch his legs only as far as ones blanket allows". Why am I getting philosophical?? What I am trying to get at is also the fact that she also taught us how to eat healthy. She cooked simple wholesome meals. For breakfast there would be something nutritious, for lunch, it would be rice and one curry. For dinner, it would be kanji( rice porridge) with some vegetable on the side. To this date, my parents have no chronic health issues and do not take any medications. This I think is primarily due to her healthy dietary habits. She is a pure vegetarian. She cooks with very little oil. Half a liter of cooking oil can last her a whole month!! She only cooks with coconut oil and she only eats fresh vegetables.

So today as Mother's Day special DFT, I am bringing to you one of my mother's favorite breakfast items: whole wheat coconut Shevai . What is this?? Where I come from, they make whole wheat noodles or string hoppers and sun dry them. When dried like this, they can be stored for years without going bad( just like how we have the rice noodle or pasta).

This is just the traditional way of doing it. Now this, like any pasta, when cooked in warm water, gets soft , and can be cooked as desired,again like any rice noodles or pasta. The only difference is that this is more healthier with whole grain wheat flour and no preservatives.

My favorite is the way my mom makes it : coconut Shevai. It is such a quick and simple way of providing a healthy nourishing breakfast.

Servings: 2-3 (Serving size: 1 cup per person)

Ingredients:

Dried whole wheat Shevai : 2 cups
Water: 4 cups
Salt: 1/2 tsp
Coconut oil: 1 tbsp
Mustard seeds: 1/2 tsp
Curry leaves: 1 sprig
Urad dal( matpe bean lentil): 1 tsp
Green chilies: 2 small, slit lengthwise
Freshly grated coconut: 1/4 cup
Sugar: 1 tsp

Method:

Boil water with salt in a pot. When it boils, turn of the flame and add the dried Shevai to the point in such a way that the Shevai is completely immersed in it. Close the pot and keep aside for 5 mins or until all the Shevai have turned whitish in color.

Drain and keep aside. Make sure that you don't soak the shevai for too long as then the whole dish will be mushy! The Shevai has to be al dente.Upon draining, if it looks a little clumpy, separate it using your fingers.

Heat coconut oil in a sauté pan/ kadai on medium heat. Add mustard seeds. Once it splutters, add the curry leaves, urad dal and green chilies. Saute for a few seconds.

Now add the drained Shevai and mix well. Add sugar and more salt if needed.

Add freshly grated coconut reserving a little for garnish.Turn off the gas.

Garnish with the remaining coconut.

Serve hot .

May be served with accompaniments like banana, mixture, chips and even chutney.

Enjoy.

Cooking made easy:

There are several ways to ensure that the Shevai are not overcooked. The most important being not to soak it for too long. When you take out, it might look like it is not yet done, but the noodle will continue to cook even after draining due to the remaining heat retained in it.

If you fear that you have soaked the Shevai for too long and will become mushy, upon draining, run it under cold water. This will stop it from continuing to cook.

The whole wheat Shevai can also be cooked with the addition of vegetables like peas and carrots. This makes it even more healthier. It becomes more like a pulao when prepared in this manner.

Footnotes (Tip for healthy living):

Diabetes and carbs: There is a myth in the general population that carbs are bad for diabetics and therefore people with diabetes should avoid all types of carbs!Carbohydrates per se are not bad. It is the amount and the type of carbohydrate that is consumed that is the culprit. The balance between how much insulin is in the body and how much carbohydrate is eaten determines the blood sugar level. There are three types of carbohydrates: 1.starches such as starchy vegetables like potatoes, peas and corn, dried beans and lentils and grains such as oats, barley and rice.
2. Sugars , could be naturally occurring like that in milk and fruits or added sugar like that in sweets and desserts.
3. Fiber : like that in beans and legumes, fruits and vegetables and whole grains like whole grain cereals, whole wheat pasta, whole grain breads and nuts.
Needless to say, it is important to eat the healthier carbs that are whole grain and fiber rich and to avoid carbs that are rich in sugar. Portion control is also the mainstay of a healthy diet.