Hello Everyone !!!
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!!
This week team DFT is bringing gluten free recipes for you all , isn’t that exciting !! We are bringing a wonderful array of gluten free recipes which can be had as breakfast , lunch or dinner . I am bringing a breakfast dish this time , which is a kambu/Bajra dosai or pearl millet crepe . Read on further to read more about how to make this dish , nutritional facts and of course the other mouthwatering recipes of DFT this week
I was so excited when I heard about this week’s theme , gluten free !!! . I have always wanted to blog a lot of gluten free recipes , because in our South Indian diet we have a huge selection of gluten free recipes for any kind of meal . So when I came to know about the theme I decided that I have to make a breakfast item which is filling as well as nutritious. So here I bring you all a delicious pearl millet crepe which is an excellent gluten free breakfast recipe . With a slight prep ahead you can make these crepes even during a busy morning . I have used whole grains in this recipe to get the entire nutrition from the grains.
Yield – 10 to 12 medium crepes
Recommended Serving Size- 3 per person for breakfast/ 2 per person for lunch , I don’t advice to eat these crepes for dinner
Serves- 4 to 5 people
Soaking Time for the grains – 7 hours
Fermenting Time – 7 hours
Cooking time – 10 minutes
Author- Parvathy V Nair
Whole bajra /pearl millet – 1 cup
Brown Rice – 1/4 cup
Split urad dal / Black gram skinned- 1/4 cup
Fenugreek Seeds- 1/4 teaspoon
Salt- as needed
Oil- as needed
1. Soak millet in a bowl with enough water to cover it . In another bowl soak rice , black gram and fenugreek seeds . Soak these for for 7 to 8 hours .
2. After 7 hours strain these grains and keep it aside. First grind the millet in a food processor or mixie till it is very well ground . Next grind the urad dal , brown rice and fenugreek seeds till very smooth . Add some salt and mix these two batters using your hand . Mixing with your hand is extremely important so that the batter ferments . The batter should have a thickness of a pancake batter
3. Ferment this batter for 7 hours or you can ferment it overnight . Keep it in a warm place to ferment . If you live in colder places , preheat your oven to 200F , turn it off and keep the batter inside .
4. Next day you will see the batter would have fermented , add some more salt if required. Heat a tava or pancake pan , spoon the batter and make thin crepes . You can use couple of drops of oil if required . Serve hot with chutney and sambar
Bajra/ Pearl Millet
Bajra is one of the old grains used by our ancestors which is very famous in Indian
states like Gujarat, Rajasthan, Tamil Nadu and Karnataka. Nowadays it is recomended by several dieticians and nutritionists because of it’s high fibre content.Since it is an old grain and it is not an expensive grain to consume . Bajra has low GI compared to grains like rice and wheat which means it increases blood sugar slowly as compared to other grains. It also has a high fibre content which keeps you fuller for a long time. Other various benefits of Bajra is as following
a) High in proteins and amino acids
b) Good source of Iron
c) Moderate source of Vitamin B1
White rice has long been known to be a bad food for diabetes, because it causes blood sugar spikes. However, adding healthy whole grains and fiber to a diabetes diet may reduce the risk of complications. A diet rich which includes brown rice protected animals with diabetes from this common complication ( Source everydayhealth). This rice is also packed with fiber, an important component for diabetes management. Because fiber takes a long time to digest, sugars are released slowly,that helps keep blood sugar levels steady and prevents glucose spikes.”According to a research done by medscape when a group of people substituted brown rice instead of white rice it was found that glucose was cut down by 20 % and insulin by 60 %.
Read more here
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.
Check out other gluten free recipes from team DFT
Sonal’s Paneer / Tofu Keema Lettuce wraps
Mixed Vegetable Saagu by Anupama