Thursday, October 23, 2014

[Healthy_Recipes_For_Diabetic_Friends] Calypso Beef Soup


Calypso Beef Soup

1 1/2 lb 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 tsp curry powder
2 Tbsp all purpose flour
2 cups water or beef broth
1 - 15 1/2 oz can black eyed peas, rinsed, drained
1 - 13 1/2 oz can light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 Tbsp chopped fresh thyme
Salt and ground black pepper

Heat large nonstick skillet over medium heat until hot. Add ground beef;
cook 8 to 10 minutes, breaking into 3/4 inch crumbles and stirring

Remove from skillet with slotted spoon. Pour off drippings in pan; add
sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes
or until onion and pepper are crisp-tender, stirring occasionally. Stir
in flour; cook and stir 1 minute.

Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce
heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season
with salt and black pepper, as desired.

Makes 6 servings

Nutritional Information Per Serving: Calories: 308 ; Protein: 30 g ;
Fat: 11 g ; Sodium: 327 mg; Cholesterol: 76 mg ; Saturated Fat: 6 g ;
Dietary Fiber: 4 g ; Carbohydrates: 22 g


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Friday, October 17, 2014

[Healthy_Recipes_For_Diabetic_Friends] Hot Pumpkin Cereal


Hot Pumpkin Cereal

1/2 cup ricotta cheese, part skim milk
1 large egg
1/4 cup pumpkin puree (Not pie filling)
Pinch salt
Sweetener and flavorings to taste
2 Tbsp flax seed meal (optional)

This cooks on the stove. I usually find it goes fastest in a non stick

Mix up the ricotta with water to thin it out - quite thin if you want to
add flax seed meal, which thickens it a lot.

Add an egg and beat well (I use a whisk) - you don't want a lot of
strings of egg white. Add the pumpkin and salt.
(Sweeten to taste and add cinnamon and nutmeg or whatever. If I have it,
I like to add a touch of Da Vinci's Sugar-Free Caramel Syrup).

Stir while heating on medium heat. When it goes "grainy", that's the egg
cooking. Stir in the flax seed meal at this point.

Nutritional Information is without Not including Sweetener but does
include the flax meal.

Nutritional Information Per Recipe: cal 331, Pro. 23 gr, Fat 21 gr, Sat
Fat 8 gr, Carb. 16 gr, Sug. 6 gr, Fib. 6 gr, Sod. 328 mg, Chol. 249 mg


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[Healthy_Recipes_For_Diabetic_Friends] Hearty Sandwich Bread


Hearty Sandwich Bread

(Gluten free, dairy free, yeast free)

1/2 cup sifted coconut flour (50 g)
1/2 cup ground golden flaxseed (50 g)
1 tsp baking soda
1/2 tsp sea salt
1 tsp tapioca flour
1/2 tsp cream of tartar
1 Tbsp organic psyllium husk powder (12 g)

Optional: 1 Tbsp caraway seeds, ground - for rye bread


6 eggs
1 Tbsp organic apple cider vinegar
2 tsp virgin coconut oil, melted
2 Tbsp coconut milk (full fat)
2 tsp molasses or maple syrup

Grease or line the bottom of an 8 x 4 inch loaf pan with parchment.
Preheat oven to 325 degrees F.

In a small bowl, combine the dry ingredients.

In a medium bowl, beat the wet ingredients.

Stir dry ingredients into wet to combine. The batter will be thick and

Spread into pan. Transfer to oven and bake 40 to 45 minutes or until a
toothpick comes out clean and loaf is golden.

Let cool on a wire rack. When completely cool, store in an airtight

Makes: 1 - 8 x 4 loaf (16 slices - servings) with option for standard 9
x 5 loaf

FOR A STANDARD LOAF: To create a 9 x 5 loaf, double the recipe and bake
until bread is firm to the touch and a toothpick comes out clean, about
75 minutes.

Nutritional Information per Serving: 76 calories, 5 g fat, 2 g saturated
fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 80 mg
cholesterol, 5 g carbohydrate, 1 g sugar, 3 g fiber, 4 g protein


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Thursday, October 16, 2014

[Healthy_Recipes_For_Diabetic_Friends] Anna Thomas Green Soup - 12.1g Carbs, 2.8g Fiber, 2.9g Sugar


Anna Thomas Green Soup - 12.1g Carbs, 2.8g Fiber, 2.9g Sugar

From:  - Genius Recipes
Can be frozen.
Serves: 4 to 6

1 bunch chard or spinach
1 bunch kale
4 to 5 green onions, sliced, white and green parts
1/2 cup loosely packed cilantro
1 tsp sea salt, plus more to taste
1 medium Yukon Gold potato
1 medium yellow onion
1 1/2 tablespoon olive oil
Marsala or dry sherry (optional)
1 to 2 cloves garlic, finely chopped
2 1/2 to 3 cups vegetable broth
Freshly ground black pepper
1 tablespoon fresh lemon juice, plus more to taste

1. Wash the greens thoroughly, trim off their stems, and slice the leaves. Combine the chard or spinach, kale, green onions, and cilantro in a large soup pot with 3 cups water and a teaspoon of salt. Peel the potato, or just scrub it well if you prefer, cut it into small pieces, and add it to the pot. Bring the water a boil, turn down the flame to low, cover the pot, and let the soup simmer for about half an hour.

2. Meanwhile, chop the onion, heat a tablespoon of olive oil in a skillet, and cook the onion with a small sprinkle of salt over medium flame until it is golden brown and soft. This will take up to half an hour. Don't hurry; give it a stir once in a while, and let the slow cooking develop the onion's sweetness. If you like, you can deglaze the pan at the end with a bit of Marsala or sherry -- not required, but a nice touch.

3. Add the caramelized onion to the soup. Put the remaining 1/2 tablespoon oil in the pan and stir the chopped garlic in it for just a couple of minutes, until it sizzles and smells great. Add the garlic to the pot and simmer the soup for 10 minutes more.

4. Add enough of the broth to make the soup a soup -- it should pour easily from the ladle and puree it in the blender, in batches, or use an immersion blender. Don't over process, potatoes can turn gummy it you work them too much.

5. Return the soup to the pot, bring it back to a simmer, and taste. Add a pitch more salt if needed, grind in a little black pepper, and add a pinch of cayenne and a tablespoon of lemon juice. Stir well and taste again. Now use your taste buds -- correct the seasoning to your taste with a drop more lemon juice or another pinch of salt, and then serve big steaming bowls of green soup.

6. Garnish with a thin drizzle of fruity olive oil

Nutrition From:
Omitted: Marsala or dry sherry (optional), Salt
Using: Pacific low sodium vegetable broth, 4 cups chard or spinach and 4 cups kale, 4 green onions.
Servings: 6
Serving Size: 184 g
Nutrition per Serving: 87 Calories, 33 Calories from Fat, 3.6g Total Fat, 0.5g Saturated Fat, 0.0g Trans Fat, 0mg Cholesterol, 167mg Sodium, 427mg Potassium, 12.1g Total Carbs, 2.8g Dietary Fiber, 2.9g Sugars, 2.3g Protein
Vitamin A 171% - Vitamin C 116% - Calcium 9% - Iron 9%
Nutrition Grade: A

Good points:
    No cholesterol
    High in calcium
    High in dietary fiber
    High in iron
    Very high in manganese
    High in magnesium
    High in potassium
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C


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Wednesday, October 15, 2014

[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Pumpkin Cheddar Soup with Chorizo - 10.68g Carbs, 2.46g Fiber


Slow Cooker Pumpkin Cheddar Soup with Chorizo - 10.68g Carbs, 2.46g Fiber

A creamy, velvety pumpkin soup with a Southwestern kick. This healthy low carb soup is rich enough to be the meal! Easy to make in your slow cooker or on your stovetop.
Servings: 6
Serving Size: About 1 cup

1/2 onion, minced
15 oz can pumpkin puree
4 cups chicken broth (preferably homemade)
1/2 tsp salt
1/2 tsp cumin
1/2 tsp garlic powder
1/4 tsp chipotle powder (or more to taste, if you like it spicy. We do!)
1/4 tsp black pepper
6 ounces sharp cheddar cheese, grated (I recommend Cabot Farmhouse Reserve)
1 lb chorizo or other spicy sausage, cooked and crumbled
Salt and pepper, to taste

Add onion, pumpkin puree, chicken broth, salt, cumin, garlic powder, chipotle powder and pepper to a large slow cooker. Stir well and cook on low for 4 hours or on high for 2 hours.

Add shredded cheese and let melt, then blend soup with an immersion blender or transfer to a large blender or food processor (you may need to work in batches).

Spoon into bowls and sprinkle each with chorizo.

You can also make this recipe on the stove, in a large saucepan or stockpot. Simply simmer the ingredients from the first step for 20 minutes or so before adding the cheese and blending.

Servings: 6
Serving Size: About 1 cup

10.68 g of carbs and 2.46 g of fiber. Total NET CARBS = 8.22 g
Nutrition per Serving: 457 Calories, 15.9g Saturated fatty acids, 34.86g Total fat, 313 Calories from fat, 83mg Cholesterol, 10.68g Carbs, 2.46g Total Dietary Fiber, 20.73g Protein, 1355mg Sodium (this will be less if it's homemade broth)


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Monday, October 13, 2014

[Healthy_Recipes_For_Diabetic_Friends] Speedy Steak - 33g Carbs, 2g Fiber, 7g Sugars


Speedy Steak - 33g Carbs, 2g  Fiber, 7g  Sugars

From: 200 Healthy Recipes in 30 minutes or Less

Servings: 6
Serving size: 3 - 4 oz meat with 1/2 cup rice

1 Tbsp canola oil
3 cups sliced raw vegetables (try carrots, broccoli, zucchini, and peppers)
2 garlic cloves, minced
1 1/2 lb boneless, skinless chicken breasts OR lean sirloin steak, cooked and sliced into strips
2 Tbsp lite soy sauce
2 Tbsp brown sugar
1 Tbsp dry sherry
3 cups cooked rice
2 Tbsp toasted sesame seeds

Heat the oil in a wok over high heat. Add the vegetables and stir-fry for 4 minutes. Add the garlic and stir-fry for 2 more minutes.

Add the chicken or beef and stir-fry 1 minute. Combine the soy sauce, sugar, and sherry and add to the wok. Cover and steam for 1 minute. Serve over hot rice and garnish with sesame seeds.

Servings: 6
Serving size: 3-4 oz meat with 1/2 cup rice
Nutrition per Serving: 303 Calories, 6g Fat, 69mg  Cholesterol, 282mg Sodium, 28g Protein, 33g Carbs, 2g  Dietary Fiber, 7g  Sugars

Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable


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