Eggs are a nutritious food, packed with high-quality protein, vitamins and minerals. Eggs may be a concern because they contain large amounts of cholesterol and saturated fats, but the good news is that the fat content is all stored in the yellow part of the eggs.The best option in terms of limiting your fat intake is to use egg whites instead of whole eggs. Egg whites work well for omelets as well as boiled eggs. You can boil whole eggs and remove the yolk after cooking.
Celebrate the month of May with Team DFT, indulging on some delicious and hearty wraps that are diabetic friendly and weight watchers friendly.
I am a proud DFT blogger. To know more about DFT click here
As the theme for this month’s DFT was Diabetic Friendly Wraps, I thought of bringing these super delicious, easy and above all healthy egg white salad wraps. I must mention here that
One large egg white contains about 16 calories and 4 g of high-quality, filling protein, making egg whites a perfect food for blood sugar control.
To make the boiled egg salad, I first mixed fresh romaine lettuce, red bell peppers, cucumber, onions and Avocado. ( Look at the image below)
Then I added the boiled egg whites to the salad followed by little salt and pepper. For the dressing I used non fat yougurt and mint dressing, which I made fresh for the wraps.
FOr making the wraps, i used whole wheat tortillas, but you can also use multigrain tortillas if available. Whole wheat torillas are recommended healthy for diabetic of even in correct potion. The fiber content in whole food grains also slows digestion and thus slows the release of sugars into the blood stream and contain less carbohydrates.
The wraps came out be to be very delcious and were liked by eveyone in the family. You can put more healhty ingredients in salad if you want. Lets procced towards the recipe
- 1 egg
- 1/4 Avocado Chopped
- 1/2 cup packed chopped lettuce leaves
- 2 tbsp chopped red bell pepper
- 1 small cucumber finely chopped
- 1/2 medium onion chopped
- salt a pinch
- Black Pepper a pinch
- 1 whole wheat tortilla
- For the dressing you would need
- 1/2 cup low fat Greek yogurt or low fat hung curd.
- 8-10 fresh mint leaves
- 2 small cloves of garlic
- Little salt
- Boil the eggs in a pan filled with water for up to 10 minutes so that it gets hard boiled.
- Mean while wash and cut the lettuce leaves and keep aside.
- Take a bowl and put chopped red bell peppers. cucumber, Avocado and add lettuce to the bowl.
- In a blender add the yogurt, mint and garlic and salt. Grind them together to make this delicious dressing.
- Once the egg is boiled, let it cool and peel it. Separate the egg white from the yolk,and slice it into wedges.
- To make the wraps, place one tortilla on a plate and then put the salad in the center. Place the egg white wedges on the top and pour in 1 tbsp of dressing all over . Wrap the tortilla and seal it with the help of a toothpick or wrap a tissue covering half of the wrap.
- Serve with a cup of green tea and enjoy the wraps guilt free.
- Health benefits of Ingredients
- Eggs Whites-
- Rich in high-quality lean protein and low in carbs, egg whites are another healthy choice for controlling or preventing type 2 diabetes.
- Avocado-
- Avocado is not like other fruits because it has a low sugar and carbohydrate content, but a high fat content. Most of the fats found in avocado are monounsaturated fats, the heart-healthy kind that is also found in olive oil and nuts. These healthy fats constitute the cornerstone of the Mediterranean diet. Monounsaturated fats can help you keep your blood cholesterol levels under control and reduce your risk of heart diseases.
- Lettuce- Leafy vegetables such as lettuce are naturally healthy food beneficial in every person’s health. All varieties of lettuce are very low in calories, and have high water content. It is effective for diet food offering you several diabetes health advantages.
- Whole Wheat- The fiber content in whole super food breadgrains also slows digestion and thus slows the release of sugars into the blood stream. When carbohydrates need to be controlled, it is even more important they are nutrient dense. Healthy carbohydrate choices mean you can reap the benefits of fiber, vitamins, minerals, antioxidants, and phytochemicals while keeping calories under control!
- Red Bell Peppers-
- Red, yellow and orange vegetables — e.g., bell peppers, squash and carrots — are also high in nutrition while low in carbohydrates and hence good for diabetic people
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
http://www.stylecraze.com/articles/benefits-of-black-chickpeas-for-skin-hair-and-health/
https://www.diabetesdaily.com/blog/2014/07/benefits-of-spinach-for-type-2-diabetes/
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Disclaimer
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.
Click on the following pictures to see the recipes of fellow DFT bloggers-
Sonal–
Mung Cheela stuffed with Tandoori Mix veg filling
Shailja–
Tex Mex Masoor Daal Wrap
Apsara–
Quinoa and Sweet potato lettuce wraps
Suchi-
Panchratan Dosa Wraps
Sarika
Mung daal kebas whole wheat wraps
Parvathy
– Chicken pesto buckwheat wraps
This is fantastic recipe Swati. Even I would enjoy a good egg salad wrap.
Love love love the idea of using egg white in this salad wrap Swati ..
Your salad wrap look picture perfect, Swati. So rich with the addition of avocado and egg whites.
What a lovey post and recipe! I love eggs in any shape and form! This wrap is a wonderful lunch idea!
awesome Swati. The wrap is so simple and looks delicious…lovely idea..