Monday, May 2, 2016

[Healthy_Recipes_For_Diabetic_Friends] Salmon Tacos with Latin Slaw - 37.1g Carbs, 5.1g Fiber, 1.6g Sugar

 

Salmon Tacos with Latin Slaw - 37.1g Carbs, 5.1g Fiber, 1.6g Sugar

From Cook's Country - October/November 2014
Skin-on salmon fillets hold together during cooking, and the skin helps keep the fish moist.
Our favorite chili powder is Morton & Bassett Chili Powder.
Serves: 4

3 cups (8 1/4 oz) coleslaw mix
1 small red onion, halved and sliced thin
1/2 cup fresh cilantro leaves
2 Tbsp lime juice
Salt
Pepper
1/4 cup sour cream
1 tsp chili powder
2 (6 oz) skin-on salmon fillets, 1 to 1 1/2 inches thick
1 Tbsp vegetable oil
8 (6-inch) corn tortillas, warmed

1. Combine coleslaw mix, onion, 1/4 cup cilantro, 5 teaspoons lime juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper in bowl. Whisk sour cream, remaining 1 teaspoon lime juice, 1/4 teaspoon salt, and 1/4 teaspoon pepper together in separate bowl. Combine chili powder, 3/4 teaspoon salt, and 1/4 teaspoon pepper; season salmon with spice mixture.

2. Heat oil in 12-inch nonstick skillet over medium heat until shimmering. Cook salmon, skin side up, until well browned, 4 to 6 minutes. Flip and continue to cook until salmon registers 125 degrees (for medium-rare), 4 to 6 minutes. Transfer salmon to plate and let cool slightly, about 2 minutes. Using 2 forks, flake fish into 1-inch pieces; discard skin. Divide fish evenly among tortillas. Top with coleslaw mixture, sour cream mixture, and remaining 1/4 cup cilantro. Serve.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 283 g
Nutrition per Serving: 363 Calories, 140 Calories from Fat, 15.5g Total Fat, 3.9g Saturated Fat, 0g Trans Fat, 51mg Cholesterol, 135mg Sodium, 674mg Potassium, 37.1g Total Carbs, 5.1g Dietary Fiber, 1.6g Sugars, 21.2g Protein
Vitamin A 17%- Vitamin C 64% - Calcium 14% - Iron 10%
Nutrition Grade: B

Good points:
    Low in sodium
    Low in sugar
    High in magnesium
    Very high in phosphorus
    High in selenium
    High in vitamin C

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Posted by: chefgloria1030@yahoo.com
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Sunday, May 1, 2016

[Healthy_Recipes_For_Diabetic_Friends] Asparagus Parmesan Chips - 1.4g Carbs, 0.3g Fiber, 0.5g Sugar

 

Asparagus Parmesan Chips - 1.4g Carbs, 0.3g Fiber, 0.5g Sugars

From: The Kitchn
You won't accidentally mistake these chips for potato chips (not even close), but with about 10 minutes of prep work and another 10 minutes in the oven, you're rewarded with a simple yet impressive Parmesan crisp flecked with shreds of asparagus. They make a nice snack served on their own, or as a pretty garnish for soups and salads.

Each batch makes about 12 to 16 chips, depending on how you size them. Before stirring the cheese and asparagus mixture together, be sure to remove as much excess moisture from the asparagus as possible. This is a crucial step in getting the chips to crisp up. The less moisture that remains in the asparagus, the crispier the chips will be — and we want crispy chips.
Serves: 4 to 6

1 cup Parmesan, grated
4 - 6 medium stalks asparagus, woody end removed
Fresh-ground black pepper

Preheat the oven to 375 degrees F.

Use a food processor or the smallest holes on a box grater (see Recipe Notes) to shred the asparagus. Transfer to paper towels and firmly squeeze to remove as much liquid from the shredded asparagus as possible.

In a medium bowl, combine the Parmesan, squeezed asparagus, and fresh-ground black pepper until mixed. Drop about a tablespoon of the cheese-and-asparagus mixture onto a parchment-lined baking sheet, about 1 inch apart. Flatten with the back of the spoon, if necessary.

Bake for 8 to 10 minutes, until the cheese is bubbly and the edges are lightly browned. Remove from the oven and cool on the baking sheet for 5 minutes. The crisps will firm up more as they cool.


Using a box grater: Grating asparagus with the box grater is possible! The trick is to start with the bottom of the stalk; the tender spear tips can be finely minced for this recipe.

Servings: 4
Nutrition per Serving: 113 Calories, 7.3g Fat, 4.6g Saturated Fat, 19.2mg Cholesterol, 1.4g Carbs, 0.3g Fiber, 0.5g Sugars, 10.4g Protein, 389mg Sodium ...

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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] File - Reminder of Groups Objective

 


Just a reminder...

"Healthy Recipes for Diabetic Friends" is all about
recipes that are healthy for Diabetics or others
wishing to eat healthier. This group is a clearing
house for recipes gathered from numerous sources,
posted and put into files by category. Everyone is
invited to post recipes or other diabetic-related
diet, food and nutrition information.

***Always include nutrition information on recipes
as well as the original source of the recipe! Credit
should be given to the originator of recipes! This
also enables referral to the recipe should someone
wish to seek further information.

This is not a chat or discussion group. There are
other good groups for that with some listed in our
links section should you need one.

Thank You and Take Care,
Gloria (Group owner)
Ron (Moderator)

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[Healthy_Recipes_For_Diabetic_Friends] File - Taking a Closer Look at the Label

 


Taking a Closer Look at the Label

The information on the left side of the label provides total
amounts of different nutrients per serving. To make wise food
choices, check the total amounts for:

* calories
* total fat
* saturated fat
* cholesterol
* sodium
* total carbohydrate
* fiber

Using the information found in total amounts

Total amounts are shown in grams, abbreviated as g, or in milligrams,
shown as mg. A gram is a very small amount and a milligram is
one-thousandth of that. For example, a nickel weighs about 5 grams.
So does a teaspoonful of margarine. Compare labels of similar foods.
For example, choose the product with a smaller amount of saturated
fat, cholesterol, and sodium and try to select foods with more fiber.
Calories

If you are trying to lose or maintain your weight, the number of
calories you eat counts. To lose weight you need to eat fewer
calories than your body burns. You can use the labels to compare
similar products and determine which contains fewer calories. To
find out how many calories you need each day, talk with your
dietitian or certified diabetes educator.

Total Fat

Total fat tells you how much fat is in a food per serving. It
includes fats that are good for you such as mono and polyunsaturated
fats, and fats that are not so good such as saturated and trans
fats. Mono and polyunsaturated fats can help to lower your blood
cholesterol and protect your heart. Saturated and trans fat can
raise your blood cholesterol and increase your risk of heart
disease. The cholesterol in food may also increase your blood
cholesterol. Learn more about specific types of fat.

Fat is calorie-dense. Per gram, it has more than twice the calories
of carbohydrate or protein. Although some types of fats, such as
mono and polyunsaturated fats, are healthy, it is still important
to pay attention to the overall number of calories that you consume
to maintain a healthy weight. If you are trying to lose weight,
you'll still want to limit the amount of fat you eat. That's
where the food label comes in handy.

Sodium

Sodium does not affect blood glucose levels. However, many people
eat much more sodium than they need. Table salt is very high in
sodium. You might hear people use "sodium" in lieu of "table salt,"
or vice versa.

With many foods, you can taste how salty they are, such as pickles
or bacon. But there is also hidden salt in many foods, like cheeses,
salad dressings, canned soups and other packaged foods. Reading
labels can help you compare the sodium in different foods. You can
also try using herbs and spices in your cooking instead of adding
salt. Adults should aim for less than 2400 mg per day. If you
have high blood pressure, it may be helpful to eat less.

Total Carbohydrate
If you are carbohydrate counting, the food label can provide you
with the information you need for meal planning. Look at the grams
of total carbohydrate, rather than the grams of sugar. Total
carbohydrate on the label includes sugar, complex carbohydrate,
and fiber. If you look only at the sugar number, you may end up
excluding nutritious foods such as fruits and milks thinking they
are too high in sugar. You might also overeat foods such as
cereals and grains that have no natural or added sugar, but do
contain a lot of carbohydrate.

The grams of sugar and fiber are counted as part of the grams of
total carbohydrate. If a food has 5 grams or more fiber in a
serving, subtract the fiber grams from the total grams of
carbohydrate for a more accurate estimate of the carbohydrate
content.

Fiber
Fiber is part of plant foods that is not digested. Dried beans
such as kidney or pinto beans, fruits, vegetables and grains are
all good sources of fiber. The recommendation is to eat 25-30 grams
of fiber per day. People with diabetes need the same amount of
fiber as everyone else.

Sugar alcohols
Sugar alcohols (also known as polyols) include sorbitol, xylitol
and mannitol, and have fewer calories than sugars and starches.
Use of sugar alcohols in a product does not necessarily mean the
product is low in carbohydrate or calories. And, just because a
package says "sugar-free" on the outside, that does not mean that
it is calorie or carbohydrate-free. Always remember to check the
label for the grams of carbohydrate and calories.

List of Ingredients
Ingredients are listed in descending order by weight, meaning the
first ingredient makes up the largest proportion of the food. Check
the ingredient list to spot things you'd like to avoid, such as
coconut oil or palm oil, which are high in saturated fat. Also try
to avoid hydrogenated oils that are high in trans fat. They are not
listed by total amount on the label, but you can choose foods that
don't list hydrogenated or partially hydrogenated oil in the
ingredient list.

The ingredient list is also a good place to look for heart-healthy
ingredients such as soy; monounsaturated fats such as olive, canola
or peanut oils; or whole grains, like whole wheat flour and oats.

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[Healthy_Recipes_For_Diabetic_Friends] File - 5 Healthy Grilling Tips

 


5 Healthy Grilling Tips

From: Dr Weil

It's delightful to grill outdoors when the weather is warm. Unfortunately, grilling meats can lead to the production of carcinogenic (potentially cancer-causing) chemicals called heterocyclic amines (HAs) as well as unhealthy PAHs (polycyclic aromatic hydrocarbons). The good news is it is simple to reduce HAs, making your BBQ healthier yet still as tasty for you, your family and your guests.

1. Limit the quantity of meat you grill, and make grilled vegetables or wild Alaskan salmon the main course.

2. Pre-cook your foods in the oven or on the stovetop and finish them off outdoors - less grill time means fewer carcinogens.

3. If you do grill meat, cook it thoroughly but avoid charring or blackening it (don't eat any blackened parts).
Marinate your meats. Marinade may help reduce HA formation, especially if it's made with spices such as ginger, rosemary and turmeric.

4. Avoid charcoal lighter fluid or self-starting packages of briquettes in a charcoal grill - they will leave residues of toxic chemicals in your food.

5. A healthy alternative is an inexpensive chimney lighter that uses a small amount of newspaper to ignite a mass of charcoal in a large metal cylinder. Gas grills are good alternatives to those that use charcoal.

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[Healthy_Recipes_For_Diabetic_Friends] File - Join a Type 2 Diabetes Discussion Group

 


Healthy Recipes for Diabetic Friends is a great diabetic recipe group. However, to learn about all the things you need to do to care for your type 2 diabetes, you need to join a type 2 diabetes discussion group. There is where you can discuss all aspects of living with diabetes, and get advice and support.

We have a sister group, type-2-diabetes, that fills that role admirable. You can find it at:

http://groups.yahoo.com/group/type-2-diabetes

Be sure to include the information requested on the home page when you apply for membership.

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[Healthy_Recipes_For_Diabetic_Friends] File - Your Email Settings - Change Them If You Need To

 


Just in case you did not know... OR if you need to
change the way the groups mail is sent to you...

In Yahoo groups you can choose
"Individual" OR "Daily Digest" OR "No Mail"

When joining ANY Yahoo group the setting is
automatically on "Individual". If you wish to
change it... you have this option at any time.

If you wish to see the recipes as they are
posted in "Healthy_Recipes_For_Diabetic_Friends"
Consider choosing "Daily Digest" since
there are days when the group is at a high
volume of messages...

If you would like to be able to access the recipes in
"Healthy_Recipes_For_Diabetic_Friends" when your
schedule allows... then feel free to select
"No Mail" and use this group as an online recipe book.
Then you can come and search/browse when your time
allows.

Go to "Edit Membership" at the top of the page...
next to your name... follow the directions to change
your settings...

Thank You and Take Care,
Gloria (Owner)
Ron (Moderator)

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