Saturday, May 2, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spring Vegetable Soup - 14g Carbs, 5g Fiber, 5.5g Sugar

 

Spring Vegetable Soup - 14g Carbs, 5g Fiber, 5.5g Sugar

From: Green City Market (2014-07-21). The Green City Market Cookbook: Great Recipes from Chicago's Award-Winning Farmers Market (Kindle Locations 361-372). Kindle Edition.
The Market was the motivating force behind this lovely spring recipe because it is the perfect place to shop for ingredients that bring seasonality and healthfulness together. I like to serve the light yet hearty soup with toasted country bread from Bennison's Bakery. —Sharon Olson
Prep time: 25 min
Cook time: 20 min
Servings: 6

3 cups cold water
2 tsp kosher salt, divided, plus more to taste
8 oz baby carrots, peeled and cut in half
8 oz asparagus spears, trimmed and cut into 2-inch lengths
4 Tbsp organic unsalted butter, divided
1 cup thickly sliced (¼ inch) leeks, white to pale green parts
3 cloves garlic, minced
½ tsp freshly ground black pepper, plus more to taste
1½ cups vegetable broth (preferably organic)
8 oz pattypan squash OR baby yellow squash, halved or cut into 1½-inch chunks
1 cup shelled fresh peas
½ cup chopped mixed fresh herbs (such as chives, tarragon, and parsley)
½ teaspoon grated lemon zest
Shaved hard cheese, such as Brunkow Cheese's Little Darling or similar, for garnish (optional)

1. Place a bowl of ice water next to the sink.

2. In a medium saucepan over medium– high heat, bring the water and 1 teaspoon of the salt to a boil. Add the baby carrots and cook for 3 to 4 minutes, until crisp-tender. Add the asparagus during the last minute of cooking. Drain the vegetables and plunge them into the ice water bath to cool. Set aside.

3. In a large, deep skillet over medium heat, melt 2 tablespoons of the butter. Add the leeks and garlic and sauté for 3 minutes, until softened. Season the mixture with the remaining 1 teaspoon of salt and the black pepper.

4. Add the broth and squash to the skillet and raise the heat to high. Bring the mixture to a simmer and then reduce the heat to medium. Cook for 5 minutes, until the vegetables are crisp-tender.

5. Add the carrots, asparagus, and peas to the skillet. Continue to simmer for 5 to 6 minutes.

6. Add the herbs and lemon zest to the skillet and stir to combine. Remove the pan from the heat. Add the remaining 2 tablespoons of butter and stir into the mixture until just melted. Remove from the heat. Season with additional salt and black pepper to taste if needed.

7. Transfer the soup to shallow bowls and serve hot, garnished with the shaved cheese.

Nutrition From: www.caloriecount.about.com
Omitting salt. Using yellow squash. Does not include cheese.
Servings: 6
Serving Size: 345 g
Nutrition per Serving: 143 Calories, 76 Calories from Fat, 8.5g Total Fat, 5g Saturated Fat, 20mg Cholesterol, 285mg Sodium, 511mg Potassium, 14g Total Carbs, 5g Dietary Fiber, 5.5g Sugars, 4.9g Protein
Vitamin A 130% - Vitamin C 39% - Calcium 11% - Iron 19%
Nutrition Grade: A

Good points:
    High in dietary fiber
    High in iron
    High in manganese
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Zucchini Cilantro Flavored Soup - 10g Carbs, 5.7g Fiber, 1.9g Sugar

 

Zucchini Cilantro Flavored Soup - 10g Carbs, 5.7g Fiber, 1.9g Sugar

From: Hansan, Kimberly (2014-12-07). Alkaline Diet: The Ultimate Guide (p. 7).  Kindle Edition.

Prep Time: 15 min
Cook Time: 0 min
Ready In: 15 min
Servings: 4

1/4 cup raw almonds, preferably soaked over night and rinsed
1/8 cup raw onion, chopped
1 small zucchini, chopped
2 stalks celery, chopped
1 1/2 cups filtered water
1/ 4 tsp sea salt, to taste
2 slices green pepper
1/2 to 1 lemon, juiced
1/4 cup fresh parsley
1/2 cup fresh cilantro
2 cups raw spinach
1 small clove garlic
1 avocado
1 small watermelon radish, for garnish diced small

1. Prepare the blender and put all the ingredients excluding sea salt and process until reached the desired consistency.

2. Pour mixture into a saucepan and gently warm just enough to enjoy (no too hot).

3. Add salt to taste and squeezed in lime juice for a better flavor then garnish with radish. Enjoy!

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 231 g
Nutrition per Serving: 157 Calories, 117 Calories from Fat, 13g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 149mg Sodium, 539mg Potassium, 10g Total Carbs, 5.7g Dietary Fiber, 1.9g Sugars, 3.5g Protein
Vitamin A 41% - Vitamin C 55% - Calcium 6% - Iron 8%
Nutrition Grade: A

Good points:
    No cholesterol
    High in dietary fiber
    Very high in vitamin A
    Very high in vitamin C


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Friday, May 1, 2015

[Healthy_Recipes_For_Diabetic_Friends] Green Goddess Salad - 31g Carbs, 9g Fiber

 

Green Goddess Salad - 31g Carbs, 9g Fiber

From:  EatingWell - EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook (2009)    
This gorgeous salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade green goddess dressing. The dressing is beautifully green and creamy with avocado (loaded with good-for-you fats) and fresh herbs. Buttermilk and a dash of rice vinegar add tang.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium
Active Time: 30 min
Total Time: 30 min
Servings: 4

1/2 avocado, peeled and pitted
3/4 cup nonfat buttermilk
2 Tbsp chopped fresh herbs, such as tarragon, sorrel and/or chives
2 tsp tarragon vinegar OR white-wine vinegar
1 tsp anchovy paste, or minced anchovy fillet
8 cups bite-size pieces green leaf lettuce
12 oz peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
1/2 cucumber, sliced
1 cup cherry or grape tomatoes
1 cup canned chickpeas, rinsed
1 cup rinsed and chopped canned artichoke hearts
1/2 cup chopped celery

Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.

Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads.

Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 1 day.

Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, "21-25 count" means there will be 21 to 25 shrimp in a pound. Size names, such as "large" or "extra large," are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.

Servings: 4
Nutrition per Serving: 262 Calories 6g Fat, 1g Sat, 3g Mono, 112mg Cholesterol, 22g Protein, 31g Carbs, 9g Fiber, *1,146mg Sodium, 793 mg Potassium

Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (45% dv), Folate (40% dv), Potassium (24% dv), Magnesium (20% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 2 vegetable, 3 lean meat


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[Healthy_Recipes_For_Diabetic_Friends] Avocado Soup - 6g Carbs, 4g Fiber, 1g Sugar

 

Avocado Soup - 6g Carbs, 4g Fiber, 1g Sugar

From: www.diabeticlivingonline.com

Servings: 6
Serving Size: 3/4 cup each

2 medium, ripe avocados, halved, seeded, peeled, and cut up
1/2 cup peeled, chopped cucumber
1/3 cup chopped onion
1/4 cup shredded carrot
1 clove garlic, minced
2 1/2 cups reduced-sodium chicken broth
1 cup water
Several dashes bottled hot pepper sauce
1 1/2 tsp paprika
1/3 cup bottled salsa (optional)

In a blender or food processor combine avocados, cucumber, onion, carrot, garlic, and 1 1/2 cups of the broth. Cover; process until almost smooth.

Add remaining broth, water, and hot pepper sauce. Cover; process until smooth. Pour into a bowl. Cover surface with plastic wrap; chill for 1 to 24 hours. To serve, ladle soup into chilled bowls or cups. Sprinkle with paprika. If desired, top with salsa.

Servings: 6
Nutrition per Serving: 90 Calories, 7g Total Fat, 1g Sat Fat, 247mg Sodium, 6g Carbs, 4g Fiber, 1g Sugars, 2g Protein

Diabetic Exchanges: 1 1/2 Fats, 0.5 Other Carbs


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[Healthy_Recipes_For_Diabetic_Friends] Green Gazpacho - 12g Carbs, 4g Fiber, 6g Sugar

 

Green Gazpacho - 12g Carbs, 4g Fiber, 6g Sugar

From: www.diabeticlivingonline.com

Servings: 4
Serving Size: about 1 cup

1 1/2 cups coarsely chopped, seeded cucumber (1 medium)
3/4 cup coarsely chopped green sweet pepper (1 medium)
1 medium avocado, halved, seeded, peeled, and cut up
1 cup chopped green onions (8)
3/4 cup plain fat-free yogurt
1/2 cup coarsely snipped fresh mint
1 Tbsp white wine vinegar
1 clove garlic, minced
1/4 tsp salt
1 1/4 cups water
1/4 teaspoon ground black pepper
Bottled green hot pepper sauce
Snipped fresh chives and/or plain fat-free yogurt (optional)

In a food processor or blender combine cucumber, sweet pepper, avocado, green onions, the 3/4 cup yogurt, the mint, vinegar, garlic, salt, and black pepper. Cover and process or blend until smooth. Stir in enough of the water to make desired consistency. Season to taste with hot pepper sauce. Cover and chill for at least 1 hour or up to 4 hours before serving. If desired, top each serving with snipped chives and/or additional yogurt.

Servings: 4
Serving Size: about 1 cup
Nutrition per Serving: 109 Calories, 5g Total Fat, 1g Sat Fat, 1mg Cholesterol, 195mg Sodium, 12g Carbs, 4g Fiber, 6g Sugars, 5g Protein

Diabetic Exchanges: 1 Vegetables, 1 Fat, 0.5 Milk 


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[Healthy_Recipes_For_Diabetic_Friends] Hummus and Avocado Salad Sandwiches - 26g Carbs, 8g Fiber, 3g Sugar

 

Hummus and Avocado Salad Sandwiches - 26g Carbs, 8g Fiber, 3g Sugar

From: www.diabeticlivingonline.com
Servings: 4
Serving Size: 1 sandwich each

Nonstick cooking spray
1/3 cup Mediterranean-flavor hummus, such as Sabra Tuscan Herb brand*
4 whole-wheat sandwich thins or bagel bread squares, split
1/4 teaspoon black pepper
1/2 of an avocado, peeled and sliced
1 cup arugula leaves
2 oz Gruyere cheese, shredded (1/2 cup)

Lightly coat an unheated panini griddle, covered indoor electric grill, or large nonstick skillet with cooking spray. Heat according to manufacturer's directions or heat over medium heat.

Spread the hummus on cut sides of sandwich thins. Sprinkle with black pepper. Divide avocado slices among sandwich thin bottoms. For each sandwich, top avocado slices with 1/4 cup of the arugula leaves and 2 tablespoons of the shredded cheese. Place sandwich thin tops on the cheese, spread sides down. Press down lightly.

Place sandwiches on griddle, grill, or skillet, adding in batches if necessary. If using griddle or grill, close lid and grill 2 to 3 minutes or until bread is toasted. (If using skillet, place a heavy saucepan or skillet on top of sandwiches. Cook about 2 minutes or until bottoms are toasted. Carefully remove saucepan or top skillet [it may be hot]. Turn sandwiches; top again with the saucepan or skillet. Cook about 2 minutes more or until bread is toasted.)


*Test Kitchen Tip: To keep sodium in check, read nutritional labels and choose a hummus that has no more than 120 mg sodium per serving.

Servings: 4
Nutrition per Serving: 235 Calories, 12g Total Fat, 3g Sat Fat, 16mg Cholesterol, 354mg Sodium, 26g Carbs, 8g Fiber, 3g Sugars, 11g Protein

Diabetic Exchanges: 1 1/2 Starches, 1 Lean Meat, 2 Fats 


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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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