Tag: Diabetic Friendly

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Almond Cacao Energy Bites

Since making my New Year’s Resolution to eat healthier this year, I have significantly cut down on snacking, especially on fried foods or foods that are calorie dense but not necessarily nutrient dense.  But I do love snacking and therein lies the problem of how will I curb my cravings for the sweets and carbs that I so love.  In this quest to eat healthier, I decided I could not forgo my beloved snacks and therefore started a mission to create my own healthier ones.

Recently I posted the Almond Butter Breakfast Bars recipe to help me get a good start to my day and I’ve realized that I love incorporating almond flour into my recipes.  These Almond Cacao Energy Bites are a perfect balance of cacao powder, almond flour, and dates.  The cacao powder provides the perfect balance of chocolate and nutrition as it’s filled with antioxidants and magnesium!

The almond flour of course provides protein and a nutty flavor that balances out the sweetness in these bites.  The dates also add quite a bit of sweetness to these bites and are known to have a high sugar content but are fairly low on the glycemic index and have a high fiber content.  These energy bites are the perfect way to satisfy my sweet tooth and stay healthy.  Try them out for yourself and you will love them just as much as I do.

From my kitchen to yours, enjoy these delicious Almond Cacao Energy Bites!

Here are the tools I used for this recipe:

 

Sapna4 Comments

Baingan Bharta (Punjabi Eggplant)

If you’ve been reading my blog, you know that growing up I was not an eggplant fan.  So why am I posting 2 recipes (Baba Ghanouj and this one) with eggplant within a month?  They became a part of my adult life and I learned what I was missing out on.
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I’m not sure about the timeline but I do remember maybe a few months after I got married, we had gone down to see my in-laws for the weekend.  Mom had made baingan bharta and I was trying to be nice so I ate it without telling her I was not a big fan of eggplant.  It was ingrained in me since I was a kid that you ate what you got, especially at someone else’s house without a fuss.  Man am I thankful for that specific rule!
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Though I took maybe only about a tablespoon’s worth (and spread it out so my MIL wouldn’t notice – yep…. totally resorting to childhood antics), baingan bharta became a new favorite of mine.  Since then, I have tried it at various restaurants and at home but nothing compares to the way my MIL makes it.  This recipe is hers and I’m excited to share it.
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Notes:
Try to pick eggplants with fewer seeds as this will give you more flesh and will be less bitter.  Male eggplants tend to have fewer seeds and to tell the difference, at the bottom of the eggplant, there will be an indentation.  If it is deep and shaped like a dash, the eggplant is female, if it is shallow and round, it is a male.
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If you do end up with an eggplant with more seeds, after roasting the eggplant, don’t skin it right away.  Let the eggplants sit on a tray and continue steaming to soften the seeds.
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You can store the roasted eggplant in the fridge for up to 3 days or in the freezer for up to 1 month.

From my Mother-in-Law’s kitchen to yours, we hope you enjoy this one!

Sapna2 Comments

Roasted Masala Chickpeas

I’ve been making these chickpeas at home as a healthy snack option so I don’t turn to junk food and my girls have fallen in love with them too.  I initially started them with a basic salt, pepper, olive oil and paprika seasoning.  We love the basic and use them not only for snacking, but in salads, tacos, as a topping for soups (yup), and pretty much in anything I can add it to. Continue reading “Roasted Masala Chickpeas” →

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Adai Waffles / Lentil Waffles

By now, I’m sure you’ve heard of my friend Janani. I’ve mentioned her in a few recipes, especially the Greek Inspired Crepes and Instant Pot Kali Dal. She and I met when we were both about 7 months pregnant with our first child at an Indian store where the owner introduced us. We have been pretty close friends since and shared many recipes during our play dates and this one is inspired by her.wp-1592520709205.jpg
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When Aishani was a few months old, I remember Janani came over for a play date with her eldest. She brought over this batter and asked if I had veggies she could use. I was extremely curious as Sanaya was in a picky phase (honestly, I feel both my kids have always been in a picky phase!).wp-1592520709227.jpg

She explained what Adai is and I was instantly fascinated. Basically, it is a batter made out of 4 different lentils and a little bit of rice, soaked, ground, and cooked over the stove with veggies similar to a dosa or crepe fashion. So with one meal, I’m getting protein, fiber, non-dairy calcium, folic acid, and plenty of vitamins and minerals from the veggies. Seriously, major mom win! My kids love it and eat it with yogurt and it’s a family hit.wp-1592520709178.jpg

The basic batter recipe is Janani’s. I’ve never tried to change it because it’s perfect and it works. I did play around with it and turned the Adai crepes into waffles. It’s something fun for the kids; they get a kick out of eating waffles for lunch or dinner and I know it’s one of the healthiest waffles around! The texture keeps well and tastes so soft and fluffy. It’s really delicious.wp-1592520709677.jpg

For the girls, I served this with yogurt as that’s their favorite way of eating Adai. For the hubby and I, we had a topping of masala salsa on top which tasted amazing and completed this dish for us!

From our kitchen to yours, we hope you love these Adai Waffles!


Adai Waffles

  • Servings: 4
  • Difficulty: easy
  • Print

A savory lentil waffle filled with veggies that is healthy and delicious.

Notes:

1. The ratio of all the lentils and rice is always 1:1. Whether you want to make a lesser amount or more, the ratio before soaking will remain the same.

2. It is important to soak these lentils at least 4 hours. Soaking lentils helps remove the phytic acid which impairs the absorption of nutrients such iron, zinc and calcium.

3. If you make extra, and want to keep it for future use, you can store in the freezer. Just be sure to keep the batter plain without adding any of the ingredients as it will ruin when you thaw it out. Stores well up to 3 months in the freezer. Stores well up to 3 days in the fridge.

4. Parboiled or Idli rice works great for this recipe. If you don’t have it, regular jasmine rice works, but just be aware that when it is ground, you will get a bit of a grainy texture.

5. It is important to shred the veggies to help them and the lentils cook through properly. If the veggies are chopped and chunky, the lentils may not cook through completely (I speak from experience).

6. Use any veggies you have in your fridge. I’ve listed our favorites below.

Ingredients:

For the batter:

½ c toor / toovar dal

½ c urad dal

½ c chana dal

½ c red masoor dal

½ c idli rice / parboiled rice

1-2 dried red chilies

For the Waffles:

1 zucchini, shredded

1 large carrot, shredded

½ c broccoli, shredded

1″ ginger knob, shredded

1 tsp hing (asafoetida)

1 tsp salt

For the Masala Salsa:

½ c onions, chopped finely

1 tomato, chopped finely

1 serrano pepper, chopped finely (for a less spicy option, take out the seeds and ribs)

¼ c cilantro, chopped finely

1 lemon, juiced

1 tsp salt

1 tsp cayenne pepper

1 tsp chaat masala

Directions:

For the Masala Salsa:

1. Mix all of the ingredients tog⁸ether in a bowl and set aside to use for topping.

For the Adai Batter:

1. Soak each of the lentils and rice separately in water at least for 4 hours, preferably overnight.

2. Once they are soaked, add rice (drained of water) and red chilies to a blender with 3 Tbsp water. Blend to a thick batter.

3. Transfer to a bowl and repeat process with the lentils. If you want to combine them and blend them, that works also. Add water a little at a time so the batter is not too thin.

4. Mix this batter with the rice batter.

This batter is your base. You can make it ahead of time and store it in the fridge or freezer and use as needed.

For the Waffles:

1. In a bowl, add 1½ c Adai batter, hing and salt. Mix well.

2. Fold in the shredded veggies. If the batter is too thick, add in water, 1 Tbsp at a time, but don’t make the batter too thin and runny.

3. Heat the waffle maker on high and spray both sides with cooking spray.

4. Using a ladle, pour the batter into the waffle maker and spread across. Close the waffle maker and seal or flip and let it cook as a regular waffle.

5. Remove the waffle and repeat the process for the remaining batter.

6. To serve, spoon some of the masala salsa on top of the waffles and serve hot!

Serve with masala salsa, yogurt, mango pickle or all 3!

Enjoy!

Sapna6 Comments

Instant Pot Chole Yum

Growing up, one of my favorite North Indian dishes has always been Chole.  Whether we were eating at a wedding, an Indian restaurant, or requesting it as my special birthday dinner, Chole has always been a constant and a comfort in my life.  The aroma of it freshly made in the air, just pulls at you.
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There are so many different versions of making this recipe based on where in North India you are.  Sometimes, even in the same region, recipes differ vastly from home to home.  I prefer mine to have a thick red gravy, which is best achieved I’ve found by adding an abundance of tomatoes (and I really mean A LOT)  and spices.  The best part is that this dish is such a classic, you can never go wrong.  Serve it hot with rice, naan or Bhatura and be prepared to be wowed!
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From my Kitchen to yours, I really hope you enjoy this.

Ingredients:
1 c dried chickpeas, washed and soaked overnight (at least 4 hours)
1 ½ c water
1 Tbsp Olive or Avocado Oil
5 cloves garlic, minced
1″ ginger, grated
1 large yellow onion, finely chopped
3 med-large tomatoes, finely chopped
1 ¾ c tomato sauce
2 tsp cayenne pepper (or to taste)
2 tsp coriander powder
1 Tbsp Chole Masala
1 tsp aamchur (dry mango) powder
1 ½ tsp cumin seeds
2-3 bay leaves
½ tsp peppercorns
1″ cinnamon stick
cilantro to garnish

Directions:
1. Start the instant pot on sauté mode.  Add oil and let it heat up.
2. Add cumin seeds and let them splutter.  Add in the cinnamon stick, peppercorns and bay leaf.  Sauté for 30 seconds.
3. Add ginger and garlic and sauté for another 30 seconds.
4. Add in the onions and sauté for 3-5 minutes until they turn translucent and start shrinking.
5. Add in the tomatoes, cayenne pepper, coriander powder, chole masala, and salt.  Cook for 2-3 minutes until the tomatoes start softening.  Add in the tomato sauce and cook for another 2-3 minutes.
6. Drain the water from the chickpeas and add them to the instant pot.  Mix well with the gravy and cook for 2-3 minutes.
7. Add in the water and mix well.  Turn off the instant pot, cover with vent to sealing position and change setting to manual/pressure cook for 40 minutes.
8.  When the instant pot beeps, do a 20 minute NPR (natural pressure release).  If the pin has not dropped at this point, release the pressure and open the instant pot.
9.  Change setting to sauté, add in the aamchur powder and let boil for 3-5 minutes.  Taste and adjust for salt.
10. Garnish with fresh cilantro and serve hot with rice, naan or bhature.

Enjoy!