Monday, September 1, 2014

[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

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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[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.

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 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

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 - 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 - 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:

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 - 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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Friday, August 29, 2014

[Healthy_Recipes_For_Diabetic_Friends] Beef and Veggie Mole Stew - 33.4g Carbs, 10.5g Fiber, 7.6g Sugar


Beef and Veggie Mole Stew - 33.4g Carbs, 10.5g Fiber, 7.6g Sugar
Mole de Olla

{Omitting the "1 Tbsp kosher or coarse sea salt, or to taste" will bring the Sodium to 185mg!! Take care, Gloria}
Serves: 6 to 8

3 lb beef stew meat, cut into 11/2-inch to 2-inch chunks OR beef shank meat, cut into 1 1/2-inch to 2-inch chunks and bones added in the pot
1/2 white onion
3 bay leaves
3 garlic cloves
10 cups water
1 large sprig of fresh mint, or between 10 and 12 leaves
3 dried ancho chiles, stemmed and seeded
3 dried pasilla chiles, stemmed and seeded
1 lb ripe tomatoes (about 4), preferably Roma
1/4 lb tomatillos (about 1 or 2 depending on size)
2 Tbsp sesame seeds, lightly toasted
2 chayote squashes, peeled and cubed (about 3 cups)
1 large zucchini, cubed (about 3 cups)
3/4 lb green beans, trimmed and cut into about 1-inch pieces (about 2 cups)
3 ears fresh corn, husked and cut into thirds
3/4 cup finely chopped white onion, for garnish
3/4 cup chopped fresh cilantro, for garnish
3 limes, quartered, for garnish (3-4)

In a large heavy-bottomed casserole or pot, place the meat, half onion, garlic cloves, bay leaves, mint and a tablespoon of salt. Cover with 10 cups of water and bring to a rolling boil over medium-high heat. Skim off any foam that rises to the surface, and reduce the heat to low or medium-low heat, cover and simmer for an hour.

Meanwhile, place the ancho and pasilla chiles in a medium bowl, cover with boiling water and let them rehydrate for 10 to 15 minutes. Place the tomatoes and tomatillos in baking dish under the broiler, until they are completely charred and mushy, about 10 minutes. In a small skillet set over medium heat, place the sesame seeds and toast, stirring constantly, anywhere from 1 to 2 minutes until they start to become golden brown, but not completely dark brown.

In the jar of a blender, place the soaked chiles, along with 1/4 cup of the soaking liquid, the broiled tomatoes and tomatillos, and the toasted sesame seeds, and puree until completely smooth.

Remove the lid from the large casserole, remove the cooked onion, mint and garlic cloves (if some remains, it is totally fine) and pour the chile mixture in with the meat. Stir, cover again and cook for another half hour.

Remove the lid, raise heat to medium heat, add the cubed chayote squash and the corn, and cook partially covered for 15 minutes. Add the green beans and zucchini, and cook partially covered for another 10 minutes. Taste for salt and add more if need be.

Serve in bowls, making sure that each bowl has a serving of meat, corn, chayote, green beans and zucchini. Place white onion, cilantro and halved limes at the table, for people to add as last seasonings and garnishes.

Note: Traditionally, this recipe uses xoconostles, which are hard to find in the US. Instead, I use tomatillos, which have a similar tart flavor.

Servings: 6
Serving Size 1014 g
Nutrition per Serving: 587 Calories, 160 Calories from Fat, 17.8g Total Fat, 5.7g Saturated Fat, 203mg Cholesterol, 1347mg Sodium, 1958mg Potassium, 33.4g Total Carbs, 10.5g Dietary Fiber, 7.6g Sugars, 75.5g Protein
Vitamin A 86% - Vitamin C 88% - Calcium 11% - Iron 267%
Nutrition Grade: A

Good points:
    Very high in iron
    High in niacin
    High in phosphorus
    Very high in selenium
    High in vitamin A
    Very high in vitamin B6
    Very high in vitamin B12
    High in vitamin C
    High in zinc


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Thursday, August 28, 2014

[Healthy_Recipes_For_Diabetic_Friends] Vidalia Onion Stir Fry Sauce - 5.4g Carbs, <1g Fiber, Sugar


Vidalia Onion Stir Fry Sauce - 5.4g Carbs, <1g Fiber, Sugar

I found that using the amounts of red and black pepper given, the sauce tastes very spicy in the jar but much less so when added to vegetables, so use a little more red pepper flakes if you like a spicier stir-fry.
Prep time: 5 min
Cooking time: 30 min
Yields: about 2 1/2 cups
Servings: 10
Serving Size: 1/4 cup

1 large Vidalia or other sweet onion, finely chopped
6 cloves garlic, minced
2 1/2 Tbsp ginger root, minced (about 2 inches ginger root, peeled and minced)
1 1/2 cups vegetable broth
1 Tbsp tomato paste (I used double-strength)
1/2 tsp freshly-ground black pepper (or to taste)
1/4 tsp red pepper flakes (or to taste)
3/4 cup apple cider or apple juice
1/4 cup soy sauce, gluten-free tamari, or coconut aminos
1 Tbsp red wine vinegar
1/2 tsp dark sesame oil (see note)

Saute the onion in a medium-sized sauce pan until it softens, about 4 minutes. Add the garlic and ginger and cook for another minute. Add the broth and continue cooking for another 5 minutes.

Spoon about half of the onions and broth into a blender. Cover and begin blending on low, increasing speed until mixture is smooth. Careful–it's hot! Pour back into the saucepan. (If you prefer a smooth sauce, you can blend all of it.)

Add all ingredients except the sesame oil and cook on low until it reduces slightly, about 10-15 minutes. Add the sesame oil.

Add to "steam-fried" veggies at the end of cooking. I use about a cup of sauce for a large wok full of vegetables and seitan.

Notes: Half a teaspoon of dark (roasted) sesame oil gives the sauce a very light sesame flavor which, in my opinion, is essential to the flavor of the sauce. It also contributes about 1/4 of a gram of fat (about 2 calories) per serving. If you'd like, you can leave it out, or if you'd like a more pronounced sesame flavor, you can double or triple it and still have a sauce that contains less than a gram of fat.

The sauce should keep about two weeks in the refrigerator. Freeze it if you want to keep it longer.

Yields: about 2 1/2 cups
Servings: 10
Serving Size: 1/4 cup
Nutrition per Serving: 26 Calories, 3 Calories from Fat, <1g Total Fat, 0mg Cholesterol, 283.3mg Sodium, 83mg Potassium, 5.4g Carbs, <1g Fiber, Sugar, Protein

The exact amount of calories, and sodium will depend on vegetable broth used.


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