Health is wealth. we have been reading this quote since were small, but how many of us actually understand this? People keep running towards wealth keeping their health on sake. How many of you actually follow a healthy lifestyle? How many of you exercise daily and eat the right food? Today I read a shocking news in an article shared on face book about how a very young man , a father of a 6 month old baby, simply lost his life due to heart artery blockage. He was just 34. It is happening everywhere , people are getting heart problems or diabetes at a very early age these days.

Well, I know we all have busy schedules and it is difficult to take out time for ourselves, but we should make it a our first priority. Exercise and Eat right. Eating right means eating healthy and delicious food. It takes a little time and effort but if we all want, we can adapt a healthy eating style by just changing the way we cook food. One of the way is turning frying into baking.

This Thursday, we Team DFT Bloggers are bringing you 10 new baked recipes which were earlier fried.

Team DFT created magic this week. “Unfrying the Fried Snacks” was the challenge and it was well received!
I am proud DFT blogger.
Creating recipes with a cause.
To learn about DFT click here
To find more DFT recipes click here

Believe me, each and every recipe is tried and tested at home y our family members and have been already been able to get a thumbs up. It just take a couple of trials and a few efforts to let our tongue know that baked is as good as fried and we can eat guilt fee without actually consuming much oil.

I am contributing WHOLE WHEAT MOONG DAAL SAMOSAS | whole wheat yellow Mung lentil filled baked pastry.
It is a delicious , healthy and easy diabetic friendly snack which can be enjoyed by diabetic people or people who want to eat healthy. Traditionally these samosas( pastries) are made of all purpose flour and are deep fried in oil and then served. I have a tried a much healthier version using whole wheat and have replaced frying with baking.

A healthy diet for diabetes includes the right balance of carbohydrate, protein, and fat. Since glucose (sugar) comes mainly from carbohydrate in foods, it is important to learn which foods contain carbohydrate and what amount you should eat at each meal and/or snack. Having too much carbohydrate in a meal can cause your blood glucose to go too high; not having enough carbohydrate in a meal can result in a lack of energy and possibly low blood glucose levels.
A safe starting point for most men is 60-75 g carbohydrate per meal.

A safe starting point for most women is 45-60 g carbohydrate per meal.

Between meal or bedtime snacks should contain 15-30 g carbohydrate.
5 mL (1 tsp) oil (mustard,canola, olive, peanut are good choices) per serving is also good for diabetic patients.

Please read the foot notes for more tips and important information.
1, 6″ roti (made from 1/5 cup of whole wheat flour) is a recommended amount for diabetic patients.
So If you want to enjoy these Samosas you can have 2 samosas in one meal 🙂

For Dough
Whole Wheat- 1 cup
Carom seeds ( Ajwain)-1tsp.
salt- 1/2 tsp.
Oil- 1 tbsp
water to make dough

For filling
Yellow Mung lentils or daal – 1/2 cup
Ground fennel seeds- 1tsp
Musturd Oil( or vegetable oil)- 1/2 tbsp.
Coriander powder-1tsp.
Heeng or Asafoetida ( a pinch)
Garam Masala powdr-1/2 tsp
Raw mango powder-1/2 tsp
Ground fennel Powder- 1/2 tsp
Salt- to taste
Red chili powder- 1/2 tsp.

METHOD

1.Wash and Soak moong daal for 3-4 hours. Then wash it again and grind it coarsely.
2.In a mixing bowl add flour, oil, salt, carom seeds, water and make a dough. Rest the dough in the refrigerator for 1/2 hour.
3. For filling, put oil in a non stick Pan, add Heeng, Fennel powder and fry for couple of minutes. Then add Ground daal and stir fry it. Keep stirring the mixture so that it does not sticks to the pan. Since we are using less oil in the recipe, we may feel that daal is sticking, so it is important o stir and keep the flame on low.
4. Add the dry spices and mix well and keep roasting the daal. After sometime you will see that daal will become scrambled and dry. Turn off the flame and let it cool.

4. Make lemon sized balls from the dough and roll them into a poori or disc.
5.Cut at the center to make two halves and apply water on the edges.

6.Shape the dough into cones and stuff it with the daal mixture in it and seal it with water.

7.Brush or spray the samosas with oil and bake in a pre heated oven at 200 degrees Celsius or 450 degree Fahrenheit for about 20 mins flipping after 10 minutes. Serve hot with chutney.

FOOT NOTES|

SOME TIPS TO MANAGE DIABETS
Keep Eating Habits Consistent
Include and enjoy healthy source of carbs
Have a Cup of Green Tea
Drink Water to Save Calories and Stay Hydrated
Exercise to Boost Energy & Improve Sleep
Include these vegetables in your diet
Asparagus,Beans, yellow or green Bean sprouts, Beets, Bitter Melon, Broccoli, Cauliflower, Celery, Cabbage, Carrots, Cucumber,Eggplant Lettuce Mushrooms Okra Peppers Spinach Tomatoes Zucchini

BENEFITS OF WHOLE WHEAT
Whole wheat flour also has a higher vitamin content which includes folate, riboflavin, vitamins B1,B3 and B5. Bread made with whole wheat flour was found to have a GI of 51 whereas that from white wheat flour has a GI of 71. Every little bit matters when it comes to regulating blood sugar levels.

BENEFITS OF MOONG DAAL
Moong dal is high in dietary fiber, which can reduce the risk of heart disease and diabetes, as well as treat or prevent digestive complications, such as irritable bowel syndrome, diverticulosis and constipation. A diet high in dietary fiber will also help prevent overeating because fiber makes you feel fuller faster.Naturally low in fat and high in fiber, a 1-cup serving of cooked moong dal has less than 1 gram of total fat, over 14 grams of protein and 15.4 grams of dietary fiber.
For information please refer to these links
http://www.m.webmd.com/default.htm
http://www.livestrong.com
http://www.diabetes.orgI
http://www.idf.org/membership/sea/india/diabetic-association-of-india

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.

Shailja https://shailjatomar.wordpress.com/2015/07/08/mixed-vegetable-cutlets-dft/
Sonal https://simplyvegetarian777.wordpress.com/2015/07/08/lauki-palak-pakoda-bottle-gourd-spinach-frittters-diabetes-frinedly-thursdays/
Chahat http://gorgeandserve.com/2015/07/08/baked-veggie-bread-rolls/
Prachi http://divinespicebox.com/2015/07/08/pan-fried-bread-pakora-dft/
Anupama http://easybitesonline.com/green-gram-bonda-in-appe-pan/
Parvathyhttps://crackleandtemper.wordpress.com/2015/07/08/baked-ribbon-pakkavad-diabetic-friendly-thursdays/
Apsara http://eatingwelldiary.com/2015/07/08/baked-sweet-potato-chips/