Oil Free Kothimbir Vadi Diabetes Friendly
Diabetes Friendly Thursday
Ceating recipes with a cause!
Binge with DFT this time in OIL FREE MADNESS!
Cooking oil-free can sound intimidating to many. However given a good thought and with application of certain techniques this is not an impossibility. My zero oil recipes, Cucumber Mint Gazpacho and Baby Potato And Chickpeas In Green Masala are a couple of examples for the same.
With a good non-stick pan or skillet, you can stir-fry or saute without oil. A tablespoon or two of water or stock can be added to avoid sticking. This would need frequent stirring too.
As far as substitutes for oil/fat is concerned, one can use applesauce or prune puree or mashed/pureed tofu or even flax seed meal in baked goods. For dressings and sauces, again, silken tofu blend or ground flax seeds mixed with hot water or even cooked, mashed beans can be used.
Coming to the recipe, Kothimbir Vadi or Coriander Fritters are a traditional much loved deep-fried Maharashtrian snack (a state in the western region of India). What follows is the oil-free version of the same no less delicious. I came across the recipe here and decided to attempt Oil Free Kothimbir Vadi Diabetes Friendly with a couple of twists to render it more Diabetic Friendly.
For more details regarding the main ingredients and their benefits in diabetes, do read the foot notes.
- powdered oats - ¼ cup
- soya flour - 2 tablespoons
- gram flour (besan) - 2 tablespoons less than ¾ cup; In all all of the above together should make 1 cup.
- chopped fresh coriander - 1 cup
- finely chopped green chili - ¼ teaspoon
- finely grated ginger - ¼ teaspoon
- coriander powder - ¼ teaspoon
- cumin powder - ¼ teaspoon
- red chili powder - ½ teaspoon
- salt to taste
- low fat yogurt - 1 teaspoon mixed with 1 teaspoon water
- additional water - 2 and ½ tablespoon (or as needed)
- first powder the oats in a grinder.
- transfer this to a bowl. add besan/gram flour, soya flour and mix.
- to this add the spice powders - coriander powder, cumin powder, red chili powder as also ginger and green chili.
- now add fresh chopped coriander and mix well.
- now mix the low fat yogurt in a teaspoon of water and mix well.
- add this to the mixture. mix everything.
- now adding very small amounts of water make a soft, non-sticky dough as in the picture.
- I needed 2 and a half tablespoons of water.
- now, in the steamer or pressure cooker, add water, place the stand on which the steaming basket is going to be placed.
- roll the entire dough into cylindrical shape about 1 and a half inch in diameter, 6 inches in length.
- place this roll over a sieve or steaming basket with holes.
- heat the water, as it begins to steam, place the steaming basket inside.
- cover and steam (without placing the weight if using pressure cooker) for 10 to 12 minutes.
- then turn off the heat. take out the basket and allow it to cool slightly.
- then, take out the roll. make half an inch thick discs by cutting through the roll.
instead of using oats, soya flour, just gram flour/besan can be used in the recipe.
make sure you use fresh coriander for best results.
add spicing as per tolerance.
for diabetics 2 vadis per person would be a good portion.
Oats: Oats are often hulled, however, they retain their bran and germ accounting for a concentrated source of fiber and nutrients. Studies have shown that patients with Diabetes Type 2, when given foods rich in oatmeal or oat bran which contain beta-glucans, had lower rises in blood sugar after consumption as opposed to rice or bread.
Oats also are rich in magnesium, a mineral that acts as a co-factor for more than 300 enzymes including the ones involved in the body’s use of glucose and insulin secretion.
For more information regarding oats and its benefits, read here (whfoods.com)
Soya flour: In multiple animal studies, soya foods have been shown to reduce insulin resistance by increasing the synthesis of insulin receptors. This is said to reduce the risk of diabetes type 2 especially in Asian population. More studies are needed to support the same.
1 cup of soya bean contains 10g of fiber, 25-30g of high quality protein which consists of all the essential amino acids.
Soya flour is not only a rich source of protein, its rich in iron as well as Vitamin B and Calcium.
For more info read here.
Gram Flour: Gram flour is rich in fiber, iron, zinc and folate. A half a cup contains 5 g of fiber. Getting more fiber in your diet reduces the risk of diabetes and heart disease. It also has a low glycemic index, rich in protein
Read more here.
Fresh Coriander: Animal studies have shown that use of coriander in diet helped stimulate secretion of insulin thereby helped in reduction of blood sugar. They are also known to reduce bad cholesterol(LDL) and increase good (HDL) cholesterol.
Herbs contain phytochemicals having a role in prevention of cancer and other chronic diseases. Coriander is a phytonutient-dense herb.
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.
Check out more Diabetes Friendly Recipes this week as below.