Hello Everyone !!!
Happy Fathers day to all
Celebrate Father’s Day with DFT team with healthier and diabetes friendly desserts this week. We would like to present you all a wonderful array of desserts to tickle your tongue. Check all our wonderful and delectable diabetic friendly dessert recipes .
“Disclaimer – The advice here is more suitable for Diabetes Type 2, please consult your doctor with regard to Diabetes Type 1. DFT suggests to consume desserts during the day time and avoid after dinner”
For this week DFT I have made a vegan and gluten free brownie as a part of my dessert in DFT . Yes you heard it right gluten free and vegan brownies which means no flour and no eggs and no sugar also , doesn’t that sound exciting for you all . The star ingredients of my recipe are black beans , dates and all natural peanut butter . This is brownie is as gooey and fudgy as the regular flour brownies and healthier than them . I used dates as my sweetener here instead of artificial sweeteners , but you need to keep in mind that desserts are just to satisfy the sweet tooth not to consume it as a meal . I will be explaining in the foot notes about exact measurement of the brownies in grams and the recommended serving size, but I would like to stress about the serving size here as well . Each of my brownie weighs 40 grams , so I would recommend the serving size to be 20 grams which are half size of it . In order to keep that portion control I used a muffin pan to bake these goodies instead of using a loaf pan , you can do the same to keep the size in control and satisfy the sweet craving without binge eating.
Serves – 3 to 4
Reccomended serving size- Half brownie shown like the picture below
Makes- 8 brownie bites
Prep Time – 30 minutes including cooking the beans
Cooking time – 40 to 50 minutes
Cooked black beans – 1 1 /2 cups
Pitted dates – 3/4 cup (loosely packed which is almost 12 dates)
Unsweetened coco powder- 1/4 cup
All natural peanut butter – 1 tablespoon(completely optional , please avoid it if any allergies)
Vanilla essence- 3/4 teaspoon
Salt- a pinch
Semi sweet chopped chocolate
1. Preheat oven to 300F /150 C. In a food processor place dates , peanut butter (optional) and vanilla and pulse it till smooth
2. To this mixture add black beans and puree it smoothly . If you are using canned black beans wash and drain it for 30 minutes. If you are using dried black beans soak it in hot water for an hour , pressure cook it till soft and then drain it for 20 minutes . The beans should be dry without any moisture content this will help preventing stickiness
3. Add coco powder to this mixture and mix it well using a spatula or a spoon .
4. Spoon small rounds into muffin pan and top it with optional toppings . Bake it in the oven for 40 to 50 minutes or till it is done . Use a wooden skewer to check whether the brownies are done , if the skewers comes out clean that means the brownies are done.
1. Black Beans
These deep rich black colored beauties contains powerful antioxidants which helps in cleansing body and repairing damaged cells (livestrong.com). A cup of cooked black beans contains 15 grams of soluble fiber which helps in stabilizing blood sugar for better diabetes control. So the black beans which I have used here not only has antioxidant properties but also can help in better diabetes control .
It is a very controversial item for all diabetic patients . However in some of the recent researches have proved that in controlled portions even people with diabetics can have dates . The recommended intake in a day is 2 tablespoons , as we all know portion control is certainly the key . To continue into the portion control I would like to go into detail about my brownie and how many grams they are going to be
Reccomnded serving – 20 gm which is half of the rounds shown in the picture
The number of brownies I made is 8 full brownies in each brownie consists 10 grams of dates , which is less than the reccomended intake (livestrong.com ). So if you consume these brownies at the recommended serving during day time you are not in the danger zone .
3. Cocoa powder
Unsweetened cocoa powder another star ingredient in this brownie wont spike the blood sugar when had it’s own . In this brownie recipe the amount of dates is very less and this wont spike the blood sugar like other unhealthy sugary goods. It is a brown bitter powder with 0.1 grams of sugar in it and you can safely have a warm cup of cocoa without any sugar added to it .
For more details check these websites as well
“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 this weeks recipes here
1. Anu’s Apricot Cashew and Coconut Bites
2. Swati’s Oats & Cinnamon Berry Baskets
3. Shailja’s Fresh Fruit Popsicles
4. Chahat’s Watermelon and Kiwi Pops
6. Apsara’s Pineapple Kesari
7. Vidhya’s Sugar free Apple Rabadi
8. Suchi’s Fruit Bouquet
9. Sonal’s Badam Anjeer ki Kheer/ Almond figs pudding