Healthy Food: Baked Vegetable Samosas; Diabetes Friendly Thursday

We Indians dear to eat. We cause got a skilful breakfast early on morning, followed past times perchance a snack about mid-day, together with then dejeuner around noon to 2 pm, an even chai amongst some snacks together with and then dinner between 8 together with ix pm. There are some fundamental points to hold out noted. All meals cause got to hold out cooked fresh. We Indians exercise non believe inwards eating leftover food!':(

Another of import element of the Indian civilization is the "evening chai". I don't know if the British started this tendency or it existed earlier the British rule, but drinking Chai inwards the even amongst some snacks is quite important. Now most oft these even snacks comprise of fried nutrient similar samosas, pakoras( fritters), bhajias ( deep fried veggie pieces), chakuli, Chivda ( mixture) etc. Well, you lot come across where I am going amongst this right?? A. Do nosotros quest this even tea?? Well yes, fifty-fifty though physiologically, our trunk powerfulness non quest the additional calories, habits together with traditions are difficult to break. Also, wellness wise, it is amend to eat frequent modest meals than large infrequent meals. So, what is the solution?? Of course, brand the unhealthy, healthy! With this objective inwards hear squad DFT brings to you lot " Unfrying the fried Snacks!" The dedicated members of squad DFT cause got discovered/ invented ways to brand the same delicious snacks without deep frying them!

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As role of this effort, I am bringing to you lot the most pop of all Indian snacks: Samosas. Samosas tin hold out eaten every bit snacks/ appetizer. It is basically similar a pattie/ empanada amongst an outer flour layer that is stuffed amongst some form of egg/meat/chicken/vegetable filling together with and then deep fried. There are real few people who don't dear this. I cause got made a salubrious version of it past times bringing to you lot vegetables samosas that cause got been baked instead of beingness fried. Traditionally, the filling within the vegetable samosas is made upwardly of seasoned potatoes. To acquire inwards depression inwards calories together with starch together with hence diabetes friendly, I cause got swapped the potatoes amongst carrots cauliflower together with cabbage. I cause got also used whole wheat for the outer layer( cover) instead of using maida ( all role flour). It is nonetheless exactly every bit tasty together with delicious!! If you lot are worried almost making the triangle shape, I cause got a super-easy method for you. It also does non cause got likewise much fourth dimension to make. Do attempt out it together with allow me know your views on the same!

Servings: makes about 25 modest ( mini) samosas.( serving size: 2-3 samosas per someone ).

Ingredients:

For the outer cover:

Whole wheat flour: 1 cup
Fine sooji ( rava/cream of wheat): 1/4 cup
Coconut oil: 1 tsp+ 1 tsp ( whatever cooking stone oil tin hold out used)
Lukewarm water: 1 loving cup ( may non quest all)
Salt: to taste
Milk: 2 tbsp for brushing ( exercise almond milk for vegan option)

For the filling:

Coconut oil: 1 tsp
Chopped onion: 1 cup
Grated carrot: 1 cup
Finely shredded cabbage: 1 cup
Cauliflower florets: 1 cup
Green chilli: 1 medium, finely chopped
Garam masala: 1/4 tsp
Lemon juice: 1 tbsp
Salt: to taste

Method:

For the outer cover:

Add the flour, sooji, salt, 1 tsp stone oil to a bowl. Adding H2O petty at a time, brand a soft pliable dough. Knead it good together with shape it to a ball. When done, apply stone oil to the exterior of the ball. Cover amongst a damp cloth/ newspaper towel together with proceed aside for 10-15 mins. In the hateful time, fix the filling.

For the filling:

Heat stone oil inwards a sauté pan/wok. Add the chopped onions together with sauté until the onion turns slightly golden brown. Add the cauliflower florets , choppe chilli bits together with fix on depression flaming until it is 3/4 done. Now add together the chopped carrots together with cabbage, salt, garam masala pulverization together with fix until it is exactly tender. Do non overcook. Turn off the flaming together with add together the lemon juice. Mix good together with proceed aside.

Preheat the oven to 350 deg F.

Line a baking sail amongst foil or parchment newspaper together with proceed ready.

Putting the Samosa together:

Pinch a lemon sized dough together with shape it into a ball.

Then ringlet it into a 5-6 inch diameter circle.

Now using a precipitous knife cutting it into 2 equal semicircles.

Place a teaspoonful of filling at i terminate of the semicircle.

Bring the corners of the semicircle together together with gently seal the edges amongst your finger all around.

Do the same amongst all the dough that is left. You should hold out able to brand about 25 bite-sized samosas or 10-12 large samosas. You volition definitely cause got left over filling. Use it every bit a filling for chapati wraps or every bit a side dish for chapatis.

Brush both sides amongst milk/almond milk together with trouble them on the prepared baking sail inwards a unmarried layer. Place the baking sail on the middle rack of the oven. Bake at 350 deg F.for 35-45 mins or until lite golden brown, turning it over in i trial inwards betwixt together with brushing it in i trial again amongst milk.

Serve hot amongst cilantro/mint chutney or ketchup.I was out of cilantro chutney together with had to exercise ketchup. Be wary of how much ketchup you lot use. Do non exercise to a greater extent than than 1/4 tsp ketchup for iii samosas.

Tastes best when consumed immediately. I am bringing this to Fiesta Friday! I bet they dear samosas too..

Cooking made easy:

Any form of salubrious vegetable amongst depression starch content tin hold out exercise every bit a filling.

The seasoning for the filling together with the spice degree tin hold out varied based on private preferences.

If you lot cause got issues rolling out a perfect circle, you lot tin exercise a large plate amongst slightly precipitous edges together with cutting out a perfect circle. You tin also exercise a large cookie cutter ( if you lot spill out to ain a cookie cutter that big!).

Foot notes (Tip for salubrious living):

Whenever possible exercise whole wheat flour every bit opposed to all role flour ( APF)/white flour or maida. At times, you lot may cause got sure enough issues amongst gustation but remember, whole wheat flour is way healthier than the much processed all role flour that has been stripped of all it nutrients. All role flour or maida is made from heavily refined together with processed wheat grains , piece whole-wheat flour is made from wheat grains that are non that processed. One of the primary differences betwixt APF together with whole wheat flour is the fiber content. The white flour is made past times separating the fiber-rich bran from the wheat grains so much so that a 1/2 loving cup of white flour contains 1.3 grams of fiber piece the whole wheat flour contains 6.4 grams. The recommended daily intake of dietary fiber is 28 grams a cracking per centum of which tin hold out acquired past times using whole grains inwards our meals.

We know that when it comes to diabetes, carbohydrates per se spike the blood refined saccharify levels. While it is difficult to remain away from all carbohydrates, it is e'er wise to select carbohydrates amongst a lower glycemic index ( GI) which agency that these nutrient groups are absorbed to a greater extent than tardily into the blood current thereby preventing the spiking together with crashing of the blood refined saccharify levels. Bread made amongst whole wheat flour was flora to cause got a GI of 51 whereas that from white wheat flour has a GI of 71. Every petty fleck matters when it comes to regulating blood refined saccharify levels.

Whole wheat flour also has a higher vitamin content which includes folate, riboflavin, vitamins B1,B3 together with B5. All role flour or maida is stripped of all these vitamins making it nutrient-poor. It has been flora that 1/3 loving cup of whole wheat flour has iii milligrams of niacin piece 1/2 loving cup of APF or maida has alone 0.8 milligrams!!

References:
http://www.webmd.com/diet/reaping-benefits-whole-grains
http://healthyeating.sfgate.com/health-benefits-between-enriched-flour-whole-wheat-flour-4321.html
http://healthyeating.sfgate.com/healthy-wholewheat-flour-vs-white-3305.html

Disclaimer:

I am non a nutritionist or dietitian. My cognition together with information is based on my query and reading from unlike resources. Please consult your MD or dietitian before making any changes to your diet.

Do attempt out these other "Unfrying the fried snacks" from team DFT!

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