Paneer / Tofu Keema Lettuce Wraps – DFT

  
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Paneer / Tofu Keema Lettuce Wraps

DFT is not only diabetic friendly but has stepped up to go “GLUTEN FREE” also this time! Enjoy the Gluten free diabetic friendly recipes from the DFT Bunch!!

  

It’s a double whammy for us at DFT this week. The DFT bloggers have not only mastered the art of creating Diabetic conscious recipes this week, they have doubled up with GLUTEN FREE as well! 

 

Gluten free is a diet that is free of GLUTEN, which is a  protein composite found in wheat and related grains, including barley and rye. Gluten causes health problems in sufferers of celiac disease (CD) and some cases of wheat allergy. (Information Source – Wiki) 

 

The recipe that I created for this challenge is inspired by Asian flavors. It is filled with fibers and good protein and no traces of gluten. The indulging part is Peanut Chili Jaggery Sauce. Only few dipping dots and it’s bursting with flavors. The dish is crunchy and mouthful with complex textures and heart warming flavors.

Keema is called Mince in English! 

 

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

Tofu / Paneer – Tofu is an excellent source of protein for vegans and vegetarians and helps regulate the blood sugars better with diabetics. Low fat paneer is another great source of parotein. It keeps you full for longer time. The calcium in both the ingredients help in better diabetes type 2 management.

Non Starchy Vegetables – Onions, Bell peppers, cucumbers, carrots, cilantro, green onions & ginger garlic are non starchy Veges and are considered excellent for Diabetics. 1/2 cup cooked or 1 cup raw is an ideal portion size per person.

Lettuce – Dieters often eat plenty of lettuce because it fills you up and provides essential nutrients, such as folate and vitamins A and K, without providing a lot of calories. Likewise, other nonstarchy vegetables, including lettuce, can be a good choice for diabetics due to their low carbohydrate content and minimal effects on blood sugar levels. Source of Information – Livestrong

Peanuts – Peanuts have a low glycemic index, just 13, making it appropriate for the diabetic diet. Foods with a low glycemic index do not trigger a spike in blood sugar, which helps people with diabetes maintain normal blood glucose. They offer a variety of benefits to those with this condition, but speak to your health care provider before adding peanuts to your diet as a treatment for diabetes. Source of Information – Livestrong

Jaggery – I will be honest that jaggery is not a better alternative for diabetics since GI value of jaggery and refined sugar is same. The fact that jaggery is much richer in minerals and other nutrients and  sugar is empty calories, I will pick jaggery any time. Only 1 tsp is used for 6 servings might make it a thoughtful input. You may choose 1 date or 1/2 the fig instead. Ask your doctor before making any changes.

A good article to read on dos and donts of Diabetics!

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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.

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Other Gluten Free DFT recipes from the Team DFT!