Diabetes Friendly Thursday; First Anniversary Special!

Diabetes Friendly Thursdays is a noble cause initiated by Sonal Gupta @ Simplyvegetarian777.com, a very versatile food blogger.  She hopped on this journey alone. Along the way, many of us joined her, some left, some remained . It has been a year already and DFT is celebrating it's first anniversary 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.

                   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 purpose of this initiative was to help diabetics worldwide eat healthy but delicious meals. Meals that would be delicious, yet healthy; simple and easy to make. Meals that wouldn't make them feel that they were missing out on food. Meals that wouldn't make them feel different from the rest of the members of the family. Meals that the lady of the house could put together without too much thought and serve it to all the members of the household. Meals that could be shared and enjoyed by all.

On the occasion of the first anniversary, it was decided that we will all share with you the best dishes from last year. It was suggested that we pick 5-6 of our favorite dishes! To me, that was a rather daunting task. I like all of them. However, upon   further contemplation, I chose the following six. There is a reason for this: all the following choices are appetizers or small healthy meals. I figured that these would make for perfect dinner options. It is preferred that diabetics eat light at night. When you eat a complete meal with several items on the plate, it adds up to a lot of calories. Instead, you are better off either eating a simple salad, wrap, or any other appetizer like items for dinner, again in limited quantities only and with no second helpings. Without further ado, here are the six delicious dishes. For detailed recipe of each one, click on the title itself.

Ragi ( finger millet) Porridge

Ragi ( finger millet) porridge is perfect for dinner and for any time that an individual experiences hypoglycemia. It is ready within a few minutes and is extremely nourishing. For recipe click here.

Kulith Kosumbari ( Horse-gram salad)

Kulith or horse-gram is a extremely protein-rich. This when combined with the goodness of all the vegetables into a delicious kosumbari, it makes for a filling meal. Also, kulith is one of the few lentils that is not gassy and therefore does not cause bloating. For recipe, click here.

Instant appe/paniyaram with vegetables

This is another of the dishes that can be put together pretty quick and the addition of vegetables makes it a balanced meal. For detailed recipe, click here.

Zucchini Boats

This is one of my all-time favorite meals. It is super-quick and easy to make, delicious and filling. I am yet to meet someone who does not like this dish. For detailed recipe, click here.

Quinoa-Sweet Potato Mini-Cutlets with Cranberry Chutney/Dip

Quinoa is a super-grain and sweet potato has several health benefits. Together, when combined in a cutlet, they are delicious, wholesome and nourishing. For detailed recipe, click here.

Tacos made healthy

I could talk volumes about tacos! They are so simple and easy to make. Yet, so versatile!! Anything can go into taco! Vegetables, quinoa, fish, chicken, eggs.. sky is the limit! Dips can vary as per your taste. Just ensure that it is healthy! For detailed recipe, click here!

Do check the Best of First Year from all the Teammates of TEAM DFT. If I start talking about them, I won't be able to stop. Each one is better than the other! So go ahead and bookmark this post! You will have so many wonderful recipes to choose from!

Sonal Gupta@simplyvegetarian777

Shailja@Sweet &Savory by Shailja  

Swati@ Let's Eat Healthy Tonight

Sarika @Tasteoftheworld.

Apsara @Eating Well Diary

Parvathy@Crackle & Temper


I am sharing this very useful post with my friends at Throwback Thursday#35, Fiesta Friday#116 and Saucy Saturdays! Angie's co-hosts this week are Judi @ cookingwithauntjuju and Cynthia @ eatmunchlove.

Tip for healthy living:

Always go for whole grain foods and food with a lower glycemic index value ( GI). These food items are digested, absorbed and metabolized  slowly and cause a lower and slower rise in blood glucose levels. 

References:

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html
http://www.glycemicindex.com/
http://nutritiondata.self.com/topics/glycemic-index

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.

Food for Thought:

We must use time wisely and forever realize that the time is always ripe to do right. Nelson Mandela


Please do share your thoughts. Your opinion matters!

Kulith Kosumbari ( Horse-gram salad); Diabetes Friendly Thursdays

It is that time of the month again when we bring to you very healthy, diabetic-friendly and weight-watcher friendly recipes. What's with the "weight-watcher" thing?? Well, studies have shown that obesity is the root cause for so many of the chronic health conditions, namely Type II diabetes, heart conditions and stroke. Obesity in-turn is the result of mainly poor eating habits and a sedentary lifestyle. Now, we can't give up eating! But we can definitely eat healthier and make lifestyle changes towards the same.

March is the month of start of Spring, cleansing of house and yards, discarding the old and welcoming the new. Lets begin the onset of spring with some healthy PROTEIN PACKED SALADS.

                      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 salads are mentioned, most people feel like they are deprived of food or have to eat only greens ( ghass-phuss) and therefore won't feel full. Those are myths. Salads can be made filling and may not necessarily contain greens. Some people, especially Indians have reservations about eating raw food, as in Ayurveda it is believed that raw food can put a strain on your gastrointestinal system. That too can be addressed by using only those vegetables that are usually not cooked , like cucumbers and tomatoes.

For diabetics, it is strongly suggested to reduce the amount of  carbohydrate in their diet, especially at night.  This leaves them feeling hungry. A protein-packed small meal is a perfect solution for this. Today, I am sharing with you Kulith Kosumbari. "Kulith", also known as Kulthi or Hurali is horse-gram and Kosumbari means salad in Indian language.  Kulith or Horse-gram is extremely nutritious and protein-packed. Apparently, this particular bean is fed to the horses to make them strong. You can read more in "footnotes" below. To multiply the nutritional benefits, I have sprouted the horse-gram. You do not need to. It is optional. If you do want to sprout it, just soak it in water for 4-5 hours. Then drain it completely. Cover the container with a moist cheese cloth or paper-towel and keep in a warm place for a day or two. You will see the sprouts.

The horse gram used in this recipe is fully cooked until al-dente. I have to proudly admit that this is one of my ingenious recipes.I hope you guys like it and can incorporate it into your everyday diet. It is also an "oil-free " salad, but you may temper mustard seeds and curry leaves and season it with it if you wish. It is flavorful and delicious even without  the addition of any oil. Hard to believe, right?  This salad is good the next day and can make for a delicious-filling lunch too.

Servings: 1

Ingredients:

Kulith ( horse gram) ( soaked for 4-5 hours or sprouted) : 3/4 cup
Water: 1/2 cup to cook the Kulith
Onion: 1/4 small, chopped
Spring onion: 1, chopped
Cucumber: 1/2 of small cucumber, chopped.
Grape/ cherry tomatoes: 3 nos, halved. ( Regular tomato could be used, 1/2 small tomato, chopped).
Bell pepper ( capsicum): 1/4th of small capsicum, chopped . ( I have used green and orange colors, you can use just one color).
Green apple: 1/4 of small apple, chopped.
Coriander leaves ( cilantro): 1 tbsp, chopped.
Green chilli: 1/2 small, chopped fine ( optional, can be adjusted as per individual spice level).
Black pepper powder: a pinch.
Lemon: 1/4 lemon juice
Salt: to taste

Method:

In a saucepan, bring 1/2 cup water to a boil. Add the soaked and drained Kulith and a pinch of salt. Cook until tender enough to eat comfortably ( around 10 minutes). Turn off the flame. Drain and let it cool down completely. You can also do this ahead of time and keep it in the fridge.

In a bowl, add the chopped onion, green onion, tomatoes, cucumber, apple, green chilli & coriander leaves.

To this, add the cooked and cooled kulith. Add in the lemon juice, salt and black pepper.  Mix well.

Can be refrigerated until ready to eat.

Serve in a bowl.

Enjoy. I am bringing this to Throwback Thursday # 30, Fiesta Friday#111 and Saucy Saturdays. Angies's co-hosts this week are Naina @ Spice in the City and Julianna @ Foodie On Board.

Cooking made easy:

You could be creative and add/ remove vegetables/ fruits to this salad based on what you have on hand. You could add grated carrot, radish,raw mango or  pomegranate seeds, to name a few. You could add roasted peanuts/ walnuts for additional crunch.

Like I said earlier, you could make a tadka ( tempering) of mustard seeds and curry leaves in 1/4 tsp coconut oil and add to the salad.

Footnotes (Tip for healthy living) :

Kulith ( horse gram ) is a great source of protein for vegetarians. Like I mentioned earlier, it was used to feed horses and hence the name.It is very nutrient-dense and is rich in calcium, phosphorous, iron and protein. It is purported to boost immunity, reduce flatulence and indigestion and promote weight loss. It has been found to be beneficial in both men and women's health , helping with low sperm count and menstrual disorders. Research has shown the beneficial effects of horse gram in diabetes. Regular consumption of these beans is purported to reduce blood glucose level.High fiber content prevents constipation. 

Sprouts are very nutrient-dense and therefore provide immense health benefits. They are low in calories, rich in dietary fiber, vitamins B, C and K. It also contributes to the daily dietary intake of iron. It is of course a good source of protein for vegetarians.

We all know that veggies are packed with chock-full of vitamins.

References:

http://www.ayurhelp.com/articles/horse-gram-health-benefits-weight-loss-diabetes-low-sperm-count#.Vune6pwrLIU

http://www.thehealthsite.com/diseases-conditions/health-benefits-of-horse-gram/

http://www.thehindu.com/sci-tech/health/diet-and-nutrition/raw-horse-gram-good-for-diabetics/article4651090.ece

https://www.organicfacts.net/health-benefits/seed-and-nut/sprouts.html

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.

Do Check out the other DFT contributors  and their links!

Shailja's Asian Tofu Salad

Apsara's Endamame Salad with Hemp-Cilantro Dressing

Swati's Grilled Chicken, Spinach and Quinoa Salad.

Sonal's Kosumbari-Raw Mung Salad

 Sarika's Thai Chicken Salad

Parvathy's Turkey and Apple Salad

Food for thought:

Without a struggle, there can be no progress. Frederick Douglass

Please do share your thoughts. Your opinion matters!

Rawas Kebabs ( Salmon Kebabs/fish cakes) served with Quinoa pilaf( pulao);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 DFT team has become a kebab/tikki factory this week. All the wonderful ladies are bringing out a whole range of kebabs/tikkis both vegetarian and non-vegetarian. This is the first time that the DFT team is including diabetic friendly healthy non-vegetarian recipes. After all, we want people with diabetes who enjoy non-vegetarian dishes to have healthy options too..

As part of this kebab/ tikki factory, I bring to you Salmon kebabs or fish cakes. I love love kebabs and I absolutely love fish.Salmon is known as Rawas in India. Salmon as you all know is extremely healthy being a great source of health-enriching, heart-healthy omega-3 fatty acids.

I have paired the salmon kebabs with another great super-food: quinoa-broccoli pilaf. I didn't want my vegetarian readers to be disappointed  Only now quinoa is also being cultivated in India. Apart from being gluten-free and having a low glycemic index, quinoa has several health benefits. You could read more regarding this at the bottom of this post in the section "footnotes" or "tip for healthy living".

Both these recipes today are not only healthy, diabetic friendly, they are very easy to make. It would be perfect for a weeknight dinner as it does not take long to cook, especially if you have quinoa already cooked. The portion size is exactly as shown in the picture: one cup of pilaf with 2 salmon kebabs served with cilantro-coconut chutney, onion and tomato slices. It hits the right spot.

Salmon kebab recipe:

Servings: 4 ( serving size: 2 per person; makes about 8 medium sized kebabs).

Ingredients:

Salmon: one 6 oz can
Green chillies: 1-2 medium sized chopped fine.
Egg: 1 medium
Onion: 1 small, chopped fine
Cumin powder: 1/4 tsp
Coriander powder: 1/2 tsp
Red chilli powder: 1/4 tsp
Freshly ground Black pepper: 1/8 tsp
Amchur ( dry mango) powder: 1/4 tsp
Garam masala: a pinch
Cilantro( coriander leaves): 1 tbsp, chopped.
Salt: 1/2 tsp
Cornflour: 1 tbsp

Cooking  Oil: 1/4 cup for frying ( I used olive oil)

Method:

Drain the salmon and take it in a bowl. To this all the above ingredients except the oil and mix well. Do not add water.

Now greasing your palms with oil, pinch 1 tbsp of the above mix and make a ball. Gently using your palms, flatten it to form 5 cms diameter pattie.

Heat oil in a pan on medium heat until hot.

Add the kebabs, reduce the heat to low and  shallow fry the kebabs until the kebabs are golden in color.

Serve fresh with some cilantro coconut chutney, onion and tomato slices.

Enjoy!

Recipe for Quinoa Pilaf:

Servings: 4-6 ( serving size: one cup)

Ingredients:

Quinoa: 1 cup
Endamame, shelled: 1/2 cup
Broccoli florets: 1 cup
Onion: one medium, chopped fine
Ginger-garlic paste: 1 tsp
Green chillies: 2 medium, chopped.
Cashew halves: 1 tbsp
Cilantro / coriander leaves: 1 tablespoon , chopped
Olive oil: 1 tbsp
Freshly ground black pepper: 1/8 tsp
Salt: 1/2 tsp + 1/8 tsp
Water : 2 cups

Method:

Boil 2 cups water with 1/2 tsp salt. Add the quinoa, Endamame,  reduce the flame to low, cover and cook for 15 mins. When done fluff with a fork.

Heat oil in a sauté pan on medium heat. Add the chopped onions, ginger garlic paste and sauté until the onions become transparent and are softened. 

Add the green chilies and cashew halves and saute for 30 secs.

Add the broccoli florets and sauté for 2-3 mins until the broccoli is tender.

Now add the quinoa-endamame mixture, salt , pepper and mix well. Cook for couple of minutes until everything comes together.

Garnish with freshly chopped cilantro.

Serve hot.

Cooking made easy:

The salmon kebabs can be made with fresh de-boned fish. Any fish could be used to make theses kebabs. Salmon is just more healthier. You can alter the spices used as per the individual taste and also the chilli powder/ green chillis used to the  desired spice level.
You can also use any ready made spice mix like chapli kebab spice mix.
Any kind of chutney ( cilantro/mint ) can be used. Even tarter sauce could be used as a dip to go with the kebabs.

Footnotes(Tip for healthy living):

Salmon is a great source of high-quality protein, omega-3 fatty acids, vit B 12, vitamin D, selenium, niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6.

Quinoa is a superfood that is also an amazing source of protein.

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 of the tempting Kebab/tikki Recipes:

1. Chahat 

http://gorgeandserve.com/2015/05/13/quick-dahi-ke-kebab/

2. Swati

http://www.letscookhealthytonight.com/indian-chicken-kebabs/

3.Apsara

http://eatingwelldiary.com/2015/05/13/marinated-and-spiced-tofu-kebabs-for-diabetic-friendly-thursdays-gluten-free-vegan/

4. Prachi

http://divinespicebox.com/2015/04/29/kale-chickpeas-hara-bhara-kebab/

5. Anu

http://easybitesonline.com/black-eyed-bean-kebabs-with-mint-yogurt-dip

6. Shailja

https://shailjatomar.wordpress.com/2015/05/13/grilled-peanut-butter-jelly-kabobs-dft/

7.Sonal

https://simplyvegetarian777.wordpress.com/2015/05/14/kamal-kakdi-masoor-shami-kebabs-diabetes-friendly-thursdays/

8. Vidya

http://www.vidhyashomecooking.com/2015/05/13/baked-zucchini-tikki-with-spinach-and-corn-dft/

9. Sarika

http://www.sarikasethgunjal.com/veg-shaami-kebabs/

Food for thought:

The more we do, the more we can do. William Hazlitt