Friday, May 22, 2015

[Healthy_Recipes_For_Diabetic_Friends] Amazing Avocado Gelato

 

Amazing Avocado Gelato

2 Tbsp chocolate protein powder
1/2 cup unsweetened almond milk
2 Tbsp unsweetened cocoa powder
1/4 cup avocado (cut in cubes)
1 Tbsp unsweetened coconut flakes
1 drop stevia, chocolate flavor
1 tsp coconut butter

In a blender, mix all the ingredients except coconut flakes. Blend until
creamy and smooth. Mixture should be very thick!

Smooth entire contents into a cake pan or drop in tablespoon sized balls
(like cookies, but a little thinner) onto a cookie sheet. Note that it
is easier to spread the mixture into a cake pan, but it is a little more
challenging to cut it after it has been frozen. Dropping onto a cookie
sheet can be a little messy, but it is easier to grab and eat after
freezing. Try it both ways and see how you like it.

Sprinkle coconut over the top.

Place cake pan or cookie sheet in the freezer for at least 2 hours until
frozen.

Serve as a frozen treat. They taste like Fudgesicles!

Nutritional Info: Calories 239; fat 15.1g; sodium 190mg; carbohydrates
19.3g; protein 12.6g; fiber 8.1g

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Posted by: Darlene BC <dsharple@shaw.ca>
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Thursday, May 21, 2015

[Healthy_Recipes_For_Diabetic_Friends] Turkey Meatball Soup - 26.9g Carbs, 11.7g Fiber, 8.5g Sugar OR 19.1g Carbs, 5.7g Fiber, 6.5g Sugar

 

Turkey Meatball Soup - 26.9g Carbs, 11.7g Fiber, 8.5g Sugar OR 19.1g Carbs, 5.7g Fiber, 6.5g Sugar

 

From: Dr Axe

Total Time: 60 min

Serves: 2-4

 

1 lb ground turkey

2 eggs

1/4 cup onion, minced

1 tsp garlic, minced

1/2 tsp Onion Powder

Sea Salt and Black Pepper, to taste

1/3 cup Coconut flour

1/2 cup onions, chopped

1-2 cups celery, chopped

1-2 cups carrots, chopped

1 tsp Thyme

3/4 tsp sage

3/4 tsp Rosemary

Sea Salt to taste

4 cups chicken bone broth

2-3 tbsp ghee

 

1. Mix first 7 ingredients together in a bowl. Form into small meatballs

2. In a stock pot over medium high heat, add ghee, onions, celery, and carrots and cook until onions are translucent.

3. Pour bone broth into the stock pot and bring mixture to a simmer. Add remaining seasonings

4. Carefully drop meatballs into simmering broth and cook for an additional 45 minutes

 

Nutrition From: www.caloriecount.about.com

Servings: 2

Serving Size: 936 g

With 2 Tbsp ghee

Nutrition per Serving: 844 Calories, 435 Calories from Fat, 48.4g Total Fat, 17g Saturated Fat, 0g Trans Fat, 428mg Cholesterol, 2069mg Sodium, 1477mg Potassium, 26.9g Total Carbs, 11.7g Dietary Fiber, 8.5g Sugars, 82.9g Protein

Vitamin A 201% - Vitamin C 15% - Calcium 17% - Iron 55%

Nutrition Grade: B

Good points:

            High in niacin

            High in selenium

            Very high in vitamin A

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Nutrition From: www.caloriecount.about.com

No Added Salt! 2 Tbsp Ghee! Low Sodium Broth! Ground Turkey Breast!

Servings: 2

Serving Size: 934 g

Nutrition per Serving: 797Calories, 392 Calories from Fat, 43.6g Total Fat, 14.8g Saturated Fat, 0g Trans Fat, 364mg Cholesterol, 433mg Sodium, 1105mg Potassium, 19.1g Total Carbs, 5.7g Dietary Fiber, 6.5g Sugars, 77.5g Protein

Vitamin A 201% - Vitamin C 15% - Calcium 18% - Iron 37%

Nutrition Grade: B-

 

Good points:

    Low in sugar

    High in selenium

    Very high in vitamin A


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Beet and Lentil Hummus - 26g Carbs, 2g Fiber, 4g Sugar

 

Beet and Lentil Hummus - 26g Carbs, 2g Fiber, 4g Sugar

From: Vegetarian Times - June 2013 p.55
Serve this colorful hummus with raw vegetables, such as carrot or celery sticks, red bell pepper, cucumber, or broccoli.
Makes: 1 1/2 cups

1/2 cup black beluga lentils, rinsed and soaked overnight
2 medium beets, peeled and cut into chunks
1 clove garlic, peeled
2 Tbsp tahini paste
2 Tbsp cold-pressed olive oil
2 Tbsp lemon juice
2 tsp grated lemon zest
1 tsp sea salt

1. Drain and rinse soaked lentils. Bring lentils, beets, and 1 cup water to a boil in medium saucepan. Reduce heat to medium-low, cover, and simmer 15 to 20 minutes, or until all water is absorbed.

2. Drop garlic into food processor while running to finely chop. Add tahini, oil, lemon juice, zest, and salt; process until creamy. Add lentils and beets, and blend on high until smooth. Season to taste.

Makes: 1 1/2 cups
Serving Size: 1/2 cup
Nutrition per Serving: 285 Calories, 16g Total Fat, 2g Saturated Fat, 0mg Cholesterol, 11g Protein, 583mg Sodium, 26g Carbs, 2g Fiber, 4g Sugar


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] My Favorite Garlic Spinach Dip - 11.7g Carbs, 2.8g Fiber, 2.2g Sugar

 

My Favorite Garlic Spinach Dip - 11.7g Carbs, 2.8g Fiber, 2.2g Sugar

From: www.onehundreddollarsamonth.com

8 cups fresh spinach
2 Tbsp garlic, minced
8 oz fat free cream cheese
1/4 cup 2% milk
1/8 tsp salt (omitted for nutrition)
1/8 tsp hot sauce

Sauté spinach and garlic in a frying pan until wilted. {Add a wee bit of water to prevent sticking}.  Pour spinach mixture into a blender and add remaining ingredients. Blend until nice and smooth.

Nutrition From: www.caloriecount.about.com
Servings: 2
Serving Size: 273 g
Nutrition per Serving: 451 Calories, 366 Calories from Fat, 40.7g Total Fat, 25.4g Saturated Fat, 0g Trans Fat, 127mg Cholesterol, 454mg Sodium,  856mg Potassium, 11.7g Total Carbs, 2.8g Dietary Fiber, 2.2g Sugars, 13.5g Protein
Vitamin A 256% - Vitamin C 61% - Calcium 26% - Iron 26%
Nutrition Grade: B-

Good points:
    Low in sugar
    Very high in vitamin A
    High in vitamin C


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Chia Seed Breakfast Bowl

 

Chia Seed Breakfast Bowl

1/4 cup chia seeds
1/4 cup almond milk (Note)
1/4 cup sliced strawberries (Note)
1 tsp sugar free maple syrup (Note)
dash cinnamon
Slivered almonds (Optional)

To make, the night before: Mix together the chia seeds and the almond milk (enough to saturate all the seeds). Cover and refrigerate overnight. In the morning, strawberries, syrup and a dash of cinnamon to taste.

Makes: 1 serving

NOTE: You can use other nut milks or coconut milk, soy milk or a blend of almond and coconut milk. You can use blueberries or other berry or fruit with this also. If you like you could also sprinkle it with slivered almonds.You would have to re-work the nutritional information with the variations.

Nutritional Information (not including slivered almonds): Calories 264, Protein 13 gr, Fat 13 gr, Sat Fat 0 gr, Poly Unsat. Fat 10 gr, Carb. 24 gr, Sugar (alcohol) 2 gr, Fiber 21 gr, Sodium 54 mg, Chol. 0 mg Potassium 347 mg, Vitamin A 3%, Vitamin C 37%, Calcium 40%, Iron 26%

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Posted by: Darlene BC <dsharple@shaw.ca>
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Wednesday, May 20, 2015

[Healthy_Recipes_For_Diabetic_Friends] Broccoli Stem Noodles with Sesame Ginger Dressing - 10.04g Carbs, 3.62g Fiber

 

Broccoli Stem Noodles with Sesame Ginger Dressing - 10.04g Carbs, 3.62g Fiber

From: www.alldayidreamaboutfood.com
Fresh low carb noodles made out of broccoli stalks! Paired with an Asian-inspired sesame-ginger dressing, it makes a wonderful healthy salad.
Servings: 4

4 large broccoli stems
2 tbsp toasted sesame oil
2 Tbsp apple cider vinegar
1 Tbsp coconut aminos or soy sauce
2 cloves garlic, minced
1 tsp grated ginger
1/2 tsp salt
1/2 tsp pepper
1/8 tsp red pepper flakes
2 Tbsp toasted sesame seeds

Wash broccoli stems and trim ends. Cut into noodles using a spiral vegetable cutter (alternatively, you could shave them using a carrot peeler). Place noodles in a large mixing bowl.

In a small bowl, combine sesame oil, apple cider vinegar, coconut aminos or soy sauce, ginger, salt, pepper and red pepper flakes.

Drizzle over broccoli noodles and toss to combine. Sprinkle with sesame seeds.

Serves: 4
Nutrition per Serving: 143 Calories, 10.22g Total Fat, 91 Calories from Fat, 10.04g Carbs, 3.62g Total Dietary Fiber, 4.84g Protein, 322mg Sodium


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Posted by: chefgloria1030@yahoo.com
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Monday, May 18, 2015

[Healthy_Recipes_For_Diabetic_Friends] Orange Creamsicle Yogurt Bites

 

Orange Creamsicle Yogurt Bites

1 1/2 cups The Greek Gods Traditional Plain Yogurt
1 - 3 oz package of Sugar Free Orange Jello mix
whipped cream to top (Optional)

Line a muffin tin with 6 cupcake liners.

In a medium microwave safe mixing bowl, combine yogurt and Jello mix,
stirring to combine.

Microwave on high for 2 minutes, stirring after each minute.

Fill each cupcake liner with about 1/4 cup of yogurt mixture.

Chill cups for at least an hour until set.

Makes 6 yogurt cups

Notes: You can easily use any sugar free flavor of jello and use a
different brand of yogurt but you will have to re-work the nutritional
information because different brands of plain yogurt have different
nutritional amounts. Also, try making them in mini cupcake liners as
well for a more bite sized treat! Store in an airtight container,
refrigerated for up to 3 days.

Nutritional Information per Bite: Calories 58, Pro 3 gr, Fat 3.5 gr, Sat
Fat 2 gr, Carb. 4 gr, Sugar 4 gr, Sodium 81 mg, Chol. 13 mg

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Posted by: Darlene BC <dsharple@shaw.ca>
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