SOOJI VEGGIE SQUARES
½ cup sooji/ Semolina
¼ cup Onion Chopped
¼ cup Fresh Peas
¼ cup Beans Chopped
¼ cup Carrot Chopped
¼ cup Mushroom Chopped
2-3 cup Water
Ginger to taste
1-2 teaspoon Mixed Herbs
1 cup 200 gms Boiled Mashed sweet Potatoes
2 Green Chillies Chopped
2 tablespoon Mint Leaves Chopped
2 tablespoon Coriander leaves Chopped
2 tablespoon Cheese Grated
Heat oil in a pan and add all of the veggies to it. Let the onion, peas, beans, carrot and mushroom to sauté first.
After 3-4 minutes when the veggies are well sauté add half cup of semolina in the same pan and roast it with the vegetables on slow-to-medium heat.
When the semolina is well roasted add 2 and a half cup of water in it and mix well.
Then add ginger to taste and a teaspoon of mixed herbs in the pan.
Now, cook all the veggies and semolina for another 5 minutes and after that switch off the heat of the pan.
When the heat is off then add 200 gms of boiled mashed sweet potatoes in them and mix it in the pan.
Now add chopped green chillies, mint leaves and coriander leaves on it. Sprinkle some grated cheese in the mix and mix them well.
Now, cooking paper on a flat surface and take out the mixture on it. Spread the mixture evenly with around 2 cm think.
After the sooji squares are well spread cover and refrigerate it for 30 mins.
After 30 minutes take them out of the refrigerator and cut into 4 cm squares.
The veggie squares are ready to fry.
Heat oil in a frying pan and when it starts to smoke carefully add the fries in it.
Shallow fry the veggie squares from all the sides and serve hot.
1/2 cup chickpeas
1/2 cup onion, chopped
3 tbsp flour
1 tbsp olive oil
1 tsp salt
1/8 tsp black pepper
1-Pre-soak the chickpeas in 3 cups of water overnight.
2-Rinse the chickpeas and combine them with onions in a small saucepan. Cover with water and boil at high heat for 15 minutes.
3-Drain the chickpeas and the onions and use a food processor to blend them (use the pulse setting). Mix with flour.
4-Shape the mix into six balls and then flatten them to make the patties.
5-Fry the patties at medium heat for 3 minutes until golden brown then flip them and fry for another 2 minutes on the other side. Serve hot.
Makes 6 portions
99 Calories per portion
Total Fat 3.4g
Total Carbohydrate 14g
Dietary Fibre 3.2g
Total Sugars 2.2g
ALMOND CRISP COOKIES AND CRACKERS
Here’s what we’ve been looking for—simple crackers or cookies that taste good, are super-easy, and super-low in carbs. These are substantial enough to use with dips or spreads and the variations are limited only by your imagination.
1 egg white from a large egg
1 cup (4 ounces) almond flour or almond meal
Preheat oven to 325 F/ 160 C. Place a piece of parchment paper on a baking sheet. You will also need something for pressing the crisps, like a flat meat pounder or a measuring cup with a flat bottom, and some plastic wrap.
Whisk egg white until blended. Add almond flour or almond meal and mix well.
Form dough into 48 small balls. They should be about 2 cm across.
Place balls about 10 cm apart (to make room for tool used to press crisps) on parchment lined pans. Cover with a sheet of plastic wrap and flatten balls into thin circles, roughly 2 inches across, with a flat implement. Carefully remove plastic. Place in preheated oven and bake for about 10 to 12 minutes or until golden brown and crisp. Repeat with remaining balls. Store in an airtight container.
Makes 48 crisps
Net carbohydrate per crisp: 0.2g; Protein: 0.6g; Fibre: 0.3g; Fat: 1.2g; Calories:14
Total weight: 3¼ ounces or 92 grams
Weight per crisp: 0.06 ounces or 2 grams
Preparation time: 10 minutes active, 20 minutes total (depending of number of pans used)
Almond Parmesan Crisps
Gourmet crackers to serve with soups or dips and spreads. They taste like Pringles!
Make basic Almond Crisps, above. Add 3 tablespoons (⅜ ounce) of finely grated Parmesan cheese and a dash of freshly-ground black pepper to mixture.
Makes 48 crackers.
Per serving—Net carbohydrate: 0.2g; Protein: 0.7g; Fibre: 0.3g; Fat: 1.3g; Calories: 16
Total weight: 4 ounces or 120 grams
Weight per cracker: 0.08 ounces or 2.5 grams
Preparation time: 10 minutes active, 20 minutes total
Almond Crisp Cookies
1 egg white from large egg
1 cup (4 ounces) almond flour or meal
1 teaspoon vanilla, lemon, or other extract
Make according to directions for Almond Crisps, above.
Makes 48 cookies.
Per serving—Net carbohydrate: 0.2g; Protein: 0.6g; Fibre: 0.3g; Fat: 1.2 g; Calories: 14
Total weight: 4 ounces or 114 grams
Weight per cookie: 0.08 ounces or 2.5 grams
Preparation time: 10 minutes active, 20 minutes total
LOW-CARB CUCUMBER HUMMUS BITES
- 1 cucumber, sliced into thin rounds
- 1/2 – 1 cup hummus NB1
- 4 oz. (110 gms.) sharp cheddar cheese into thin rectangular pieces (large enough to cover the cucumber rounds)
- 1/4 tsp smoked paprika, for garnish
- Top each cucumber slice with a dollop of hummus (about 1/2 tbsp. worth) and a piece of cheese.
- Sprinkle with smoked paprika to garnish.
NB1 Try one from the following: –
• ½ cup linseeds (flaxseeds)
• ½ cup sunflower seeds
• ½ cup pumpkin seeds NB1
• 2½ tablespoons chia seeds
• 2 tablespoons sesame seeds
• 1 tablespoon extra-virgin olive oil
• 1 cup (250 ml) water
1. Combine linseeds, sunflower, pumpkin, chia and sesame seeds in a medium bowl.
2. Pour in olive oil and water and allow to sit for at least 15 minutes until all the water has been absorbed
3. Meanwhile, heat oven to 170 C degrees
4. Line a large baking tray – or 2 smaller trays approx. 23c m x 32 cm – with greaseproof paper
5. When the mix is ready, spread evenly over trays using a spatula
6. The mix will be approx. 3-4 mm thick
7. Bake in oven for 20 minutes
8. Remove from oven, transfer to a cutting board and cut into desired cracker sizes
9. Place back in the oven for a further 20 minutes
10. Remove from oven again, carefully turn the crackers over, remove paper, then put back in the oven for another 10-15 minutes
11. Cool before eating or transferring to glass jars for storage
Nutrition Information (per serve)
Energy 121 kJ (29 calories)
Total Fat 2g
Saturated Fat 0.2g
Dietary Fibre 0.9g
Adapted from https://daa.asn.au/recipes/seedy-crackers/
How to make Pumpkin seeds
- 1 cup ground (or milled) flax seeds
- 2 eggs
- 1/2 cup grated parmesan or Romano cheese
- 1 tsp minced fresh rosemary
- Preheat oven to 350 degrees (F) 180C and spray a cookie sheet (or two) with olive oil spray.
- Add all of the ingredients to a medium bowl. Stir until fully combined. Let sit for about 5 minutes.
- Spray a clean countertop or large cutting board with nonstick spray. Spray your rolling pin with olive oil spray.
- Form your dough into a ball and place on the oiled counter. Roll it out as thin as you dare. The thinnest ones of the batch were the best.
- Use a biscuit or cookie cutter if you have one, or just use a sharp knife to cut a grid of 3 cm squares. Use a small spatula or pie server to transfer the individual squares (or any shape) onto your pan. Keep rerolling and cutting your scraps until the dough is all gone.
- Bake for 10 minutes, turn and bake another 3 minutes. If you want them super crispy, turn the oven off and then put the crackers back in after itâ€™s cooled a bit but is still warm. Leave them in for about an hour and they will continue to dry out until super crispy.
- Serve with your favorite diabetic dip
EASY ALMOND PULP CRACKERS
1 cup wet almond pulp (the amount leftover from making almond milk.)
3 tablespoons olive oil
1 tablespoon ground flax or chia seeds
2 tablespoons fresh herbs, or 2 teaspoons dried herbs, such as chives, rosemary, or parsley
1 garlic clove, minced (optional)
Water, as needed
Preheat the oven to 350F 180C.
In a large mixing bowl, combine the almond pulp, oil, ground flax or chia seeds, herbs, and garlic, if using, and stir well.
If the dough looks dry, add water one tablespoon at a time, just until it can easily be pressed together between your fingers.
Transfer the mixture to a sheet of parchment paper and place another sheet of parchment paper on top.
Use a rolling pin to roll the cracker mixture about 1/8-inch thick, or as thin as youâ€™d like your crackers to be. (The thinner they are, the crispier theyâ€™ll be.)