Jhaal-Mudi with Papad Chips -Diabetes Friendly Thursdays!

  

Creating Recipes with a Cause!
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 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 mother’s delectable palate. Who says that Diabetics have to eat “No-Fun” food? Binge in and Indulge. But hey…remember!! Portion Control is the key!  India runs on street food! It is fast food and comforting food for us and the fun part is that it varies from region to region. Hot! Spicy! Tangy! Quick! Absolutely Delicious!  Jhaal-Mudi means spicy puffed rice, where Moodi is puffed rice and Jhaal is green chillies. It is local to West Bengal, sold by every other street vendor, spiced, tossed and served in newspaper cones. The raw mustard oil used, is the key ingredient. The slight hint of it works like wasabi, hitting the nostrils and watering the eyes. It takes the quick and delicious chaat to another level. I have created this healthier than the usual one by incorporating more of raw ingredients than the Moodi (Puffed Rice) and pairing it with roasted Papad Chips, made of mung papadoms. It’s almost like chips with relish.  

 I combined the two together since my mum loves both of these. Jhaal-Mudi is her childhood favorite from the days when my Nanaji (mum’s dad) was posted in Calcutta and papad…….oh she is so Papad frenzy that she actually snacks on it with her cup of tea. So roast some papad and scoop the Jhaal Moodi and enjoy!

For the benefits of main ingredients on diabetes, used in the dish, please refer to the Foot Notes!

This is how I made it!

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Foot Notes

Though Puffed Rice is a High GI food, but when combined with ingredients high in protein and fiber, the net carb consumption of the complete dish lowers down. You may choose to switch the puffed rice with puffed barley or puffed oats or puffed wheat if available. To know more about Low, Medium, High GI foods, click here!

According to the American Diabetes Association,  chickpeas serve as a diabetic super food. Add chickpeas to your meal planning to help keep your blood sugar levels in check. These are low GI with index of 10 and very high in fiber content. To know more about the benefits of Chickpeas on Diabetes, click here!

Tomatoes, Onions, Cilantro/Coriander leaves and Cucumber makes almost 1/2 cup of high fiber, low GI, non starchy vegetables in the dish which counter balances the puffed rice carbs used in the dish. Generally, non-starchy vegetables have about 5 grams of carbohydrate in ½ cup cooked or 1 cup raw. Most of the carbohydrate is fiber so unless you eat more than 1 cup of cooked or 2 cups of raw at a time, you may not need to count the carbohydrates from the non-starchy vegetables. Generally, non-starchy vegetables have about 5 grams of carbohydrate in ½ cup cooked or 1 cup raw. Most of the carbohydrate is fiber so unless you eat more than 1 cup of cooked or 2 cups of raw at a time, you may not need to count the carbohydrates from the non-starchy vegetables. To know more about the non starchy vegetables and their benefits on diabetes, click here!

Mustard Oil is gaining it’s popularity back in Indian cuisine. Amongst many benefits of the consumption os this oil, few are it’s Heart Healthy, good for skin, hair and massage. After researching much, I couldn’t find it’s relevance much with diabetes but as per my observation, the quantity used is so little (1/4 tsp), it should be fine. The reason being, heart problem is one such complication caused due to the unattended diabetes type-2. If it supports heart health, it should be fine in small quantities. It is a good fat. Do consult your doctor. Substitute with wasabi paste or ground Dijon mustard if in doubt.

Mung Dal papad are made with mung dal and spices. Pick the ones with no added oil. Mung Dal is high in fiber and protein and make a suitable diet for diabetics.

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Discalimer 
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.

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Other Entries from this week DFT featuring more Mother’s Day Special!

  

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