Tuesday, March 3, 2015

[Healthy_Recipes_For_Diabetic_Friends] Braised Chicken Thighs with Mustard and Chestnuts - 29g Carbs, 3g Fiber, 8g Sugar

 

Braised Chicken Thighs with Mustard and Chestnuts - 29g Carbs, 3g Fiber, 8g Sugar

From: www.bonappetit.com - Recipe by Sara Dickerman
Keep the heat on low after you stir in the mustard—the sauce could break unattractively if it boils.
Servings: 4, plus leftover chicken for lunch

5 skinless, boneless chicken thighs (1 1/4 lb)
Kosher salt and freshly ground pepper
1 Tbsp olive oil
2 leeks, sliced into 1/2" rings
1 cup homemade chicken stock or low-sodium chicken broth, divided
1 cup cooked chestnuts, quartered
2 Tbsp whole grain mustard

Season chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook until browned, about 5 minutes per side; transfer to a plate.

Reduce heat to medium, add leeks to skillet, and season with salt and pepper. Cook, stirring often, until beginning to soften, about 5 minutes. Add 2 Tbsp. stock and scrape up any browned bits from bottom of skillet. Stir in chestnuts and remaining stock and return chicken to skillet. Simmer, covered, until chicken is cooked through, 10–15 minutes. Reserve 1 chicken thigh for tomorrow's lunch.

Stir mustard into sauce and season with salt and pepper.

Servings: 4, plus leftover chicken for lunch
Nutrition per Serving: 330 Calories, 10g Fat, 2g Saturated Fat, 120mg Cholesterol, 29g Carbs, 3g Dietary Fiber, 8g Total Sugars, 30g Protein, 460mg Sodium


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Posted by: chefgloria1030@yahoo.com
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Monday, March 2, 2015

[Healthy_Recipes_For_Diabetic_Friends] Garlicky Greens with Lemon - 13.7g Carbs, 6.3g Fiber

 

Garlicky Greens with Lemon - 13.7g Carbs, 6.3g Fiber

From: Immune System   Guide to a Strong Immune System from Delicious Living
Leafy greens are chock full of antioxidants, while lemon provides immune-supportive vitamin C.
Immunity boosters: kale, escarole, chard, garlic, lemon
Serves: 4

1/2 cup low-sodium vegetable broth
3 cloves garlic (minced or pressed)
2 cups chopped kale leaves (stems discarded)
2 cups chopped escarole or curly endive
2 cups chopped Swish chard leaves and stems
Zest of 1 lemon

Place broth and garlic in a large sauté pan and cook over medium heat, stirring occasionally, until broth is reduced by half, about 5 minutes. Add kale and escarole (or endive); stir to mix and cook, uncovered, for 2 minutes. Add chard and cook until just tender, 1–2 minutes. Toss in lemon zest and serve immediately.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 307 g
Nutrition per Serving: 66 Calories, 0 Calories from Fat, 0.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 290mg Sodium, 194mg Potassium, 13.7g Total Carbs, 6.3g Dietary Fiber, 5.5g Protein
Vitamin A 229% - Vitamin C 154% - Calcium 16% - Iron 20%
Nutrition Grade: A

Good points:
    Very low in saturated fat
    No cholesterol
    Low in sugar
    Very high in calcium
    Very high in dietary fiber
    Very high in iron
    Very high in manganese
    Very high in vitamin A
    Very high in vitamin C


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Asparagus with Turmeric-Spiced Almonds - 10.3g Carbs, 3.4g Fiber, 6.5g Sugar

 

Asparagus with Turmeric-Spiced Almonds - 10.3g Carbs, 3.4g Fiber, 6.5g Sugar

From: Pure Food Book Digital Sampler
Turmeric is one of the world's healthiest spices and has a neutral enough flavor that you can sprinkle it on just about anything. It is a spice that has been used in Indian and Asian cuisines for centuries, and recent studies have shown it to be effective in reducing inflammation, which is the precursor of many diseases. Turmeric is very high in antioxidants, ranking sixth among all spices and eighth among all foods. Its mildly bitter flavor combines wonderfully with agave and lemon juice. This dish is so hearty and beautiful that it can be served as a main course for lunch with crusty bread and olive oil and some cut-up fruit.
Serves: 4 to 5

1 Tbsp grapeseed oil, plus more for pan
1 Tbsp agave nectar
1/8 tsp turmeric
1/4 tsp sea salt
Pinch of ground cumin
1/3 cup sliced almonds
1 lb asparagus, tough stems removed and cut into 3-inch pieces
1 Tbsp fresh lemon juice

1. Preheat the oven to 325 degrees F. Grease a baking sheet with oil and set aside.

2. In a small bowl, combine the agave, turmeric, salt, and cumin. Add the almonds and stir gently to coat. Spread the almonds on the prepared baking sheet and bake until lightly golden, about 7 minutes. Set aside.

3. Heat the oil in a large heavy skillet set over medium heat. Add the asparagus and cook, stirring frequently, until just tender, about 5 minutes. Transfer the asparagus to a serving dish. Sprinkle with the lemon juice and then the almond mixture. Serve.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 135 g
Nutrition per Serving: 115 Calories, 68 Calories from Fat, 7.6g Total Fat, 0.7g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 120mg Sodium, 295mg Potassium, 10.3g Total Carbs, 3.4g Dietary Fiber, 6.5g Sugars, 4.2g Protein
Vitamin A 17% - Vitamin C 14% - Calcium 5% - Iron 16%
Nutrition Grade: A

Good points:
    No cholesterol
    High in dietary fiber
    High in iron
    High in manganese
    High in riboflavin
    High in thiamin
    High in vitamin A


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Posted by: chefgloria1030@yahoo.com
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Sunday, March 1, 2015

[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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[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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