Wednesday, October 29, 2014

[Healthy_Recipes_For_Diabetic_Friends] Greek Chicken with Herbed Yogurt Sauce - 6g Carbs, 1g Fiber


Greek Chicken with Herbed Yogurt Sauce - 6g Carbs, 1g Fiber

From: Mediterranean Diet Recipes in 5 Steps or Less  by Susan Levy with Bonus

Heart healthy and full flavored…it's Greek to you! Marinated for moistness, chicken breasts say "opaa" when sauced with tangy low-fat yogurt spiked with fresh herbs and the Vitamin C and Limonene of lemon juice and lemon peel.
Serves: 4

1 cup plain low-fat yogurt
2 Tbsp finely grated lemon peel
1 1/2 Tbsp lemon juice
2 Tbsp oregano and parsley, finely chopped
1 clove garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1 lb chicken breasts, boneless, skinless

1. Combine the yogurt, lemon peel and juice, oregano, parsley, garlic, salt and pepper.

2. Put the chicken into a dish and spread about ¼ cup of the yogurt sauce over the chicken. Cover with plastic wrap and refrigerate several hours or overnight. Cover and refrigerate the remaining yogurt sauce.

3. Place the chicken on a rack in a baking pan and bake in a preheated 375 degree F oven for 30 minutes.

4. Turn the oven on to broil and continue cooking about 5 minutes, until the chicken is browned and cooked through. (Adjust the rack higher if necessary)

5. Spoon the remaining yogurt sauce over the chicken and serve with veggie confetti salad.

Nutrition per Serving: 175 Calories, 3g Fat, 1g Sat Fat, 1g Mono Fat, 72mg Cholesterol, 30g Protein, 6g Carbs, 1g Fiber, 268mg Sodium

THE SEASONED COOK This chicken can accompany a variety of salads, including tabouli.


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[Healthy_Recipes_For_Diabetic_Friends] Tomato Soup with Mascarpone Cheese and Basil


Tomato Soup with Mascarpone Cheese and Basil

12 plum tomato, quartered
1 pinch sea salt
1 pinch ground black pepper
2 Tbsp extra virgin olive oil
1 onion, chopped
5 garlic clove, minced
1 tsp fresh thyme, chopped
4 cups low sodium chicken stock
1 1/2 tsp raw sugar
1 Tbsp all natural tomato paste
7 Tbsp Mascarpone Cheese
1/4 cup Basil, Fresh, chopped

Prepare tomatoes. Take quartered plum tomatoes and run your thumb along
the flesh to remove the seeds. Set the excess seeds and juice from
tomatoes aside in a small bowl. Rough chop the tomatoes and season with
a little salt and pepper and let them marinate. I like to strain the
excess seeds and juice in a strainer to remove the seeds. I then add the
juice only to the tomatoes and discard the seeds.

Heat a large pot over medium/high heat. Once hot, add olive oil. Once
oil is hot, add onions and saute for about 5 minutes. Next add fresh
thyme and garlic and saute for another 2 minutes or so. Season with a
little more salt and pepper (seasoning in layers allows for the best
best flavor).

Add tomatoes (and juice) to the pot and lower heat to medium. Cook,
stirring occasionally for about 10 minutes.

Add enough chicken stock to cover the tomatoes (I used about 3 1/4 cups
but it all depends on how ripe and juicy your tomatoes are). Reduce heat
to low/medium. Let the soup hang out for approximately 30 minutes to let
flavors blend. It's fine if the soup is at a very gentle simmer.

Puree the soup either in batches in a blender or by hand with an
immersion hand blender. Add soup back to pot and add sugar and tomato
paste. Stir well (breaking up tomato paste) and taste. Add more salt and
pepper until the flavors come out.

Serve with a tablespoon of Mascarpone cheese and chopped fresh basil.

Makes: 7 - 1 cup servings

Nutritional Information per 1 cup serving: calories 152, Pro. 4 gr, Fat
11 gr, Sat Fat 4 gr, Carbs 10 gr, Sug. 1 gr, Fiber 1.6 gr, Sod. 71 mg,
Chol. 20 mg


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[Healthy_Recipes_For_Diabetic_Friends] Power Greens Breakfast Skillet - 21g Carbs, 4g Fiber, 4g Sugar


Power Greens Breakfast Skillet - 21g Carbs, 4g Fiber, 4g Sugar


1 medium yellow onion, sliced thin
1 Tbsp butter (or olive oil)
4 cups assorted greens like kale, spinach, baby swiss chard (chopped if not baby greens)
3 eggs
3 Tbsp freshly grated Parmesan cheese
Pinch of salt & fresh cracked pepper

In a medium size cast iron skillet, melt butter over medium to medium-low heat. Add onion, stir to coat. Allow at least 30 minutes for the onions to caramelize. Stir every so often so the onions don't burn. They will be done when they have a deep brown color.

When onions are done, set the oven broiler to Low and move the rack to the middle if it's not there already. Add greens to the skillet and continue to cook on the stove until wilted. The amount of time will vary depending on the type of greens you use. Form 3 wells for the eggs. Crack one egg into each well and cook for 3-4 minutes until whites start to set. Sprinkle with cheese before transferring to oven and broil eggs until they are cooked to your liking.

Note: Caramelize extra onions to make another skillet later in the week. Use 1 tablespoon of butter or olive oil per onion. Leftover onions should keep in the refrigerator for up to 5-7 days.

Serves: 2  
Serving Size: 1/2 of skillet
Nutrition per Serving: 285 Calories, 16g Total Fat, 7g Saturated Fat, 5g Monounsaturated Fat, 271mg Cholesterol, 357mg Sodium, 21g Carbs, 4g Dietary Fiber, 4g Sugar, 17g Protein

Nutrition Bonus: Potassium: 856mg; Vitamin C: 281%; Vitamin A: 266%; Iron: 19%; Calcium: 34%


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[Healthy_Recipes_For_Diabetic_Friends] Lemon and Garlic Spinach - 4.7g Carbs, 2.5g Fiber, 0.5g Sugar


Lemon and Garlic Spinach - 4.7g Carbs, 2.5g Fiber, 0.5g Sugar


4 Tbsp olive oil    
2 garlic cloves, thinly sliced      
1 lb spinach, torn    
1/2 lemon, juice of lemon
Salt, to taste
Pepper, to taste

Heat olive oil in a large skillet over high heat. Add garlic, spinach and cook, stirring constantly, until spinach is soft. Remove from heat, turn into serving bowl and sprinkle with lemon juice. Season with salt and pepper. Mix well and serve hot or at room temperature.

Nutrition From:
Omitting salt. Using 1 tsp lemon juice.
Serves: 4
Serving Size: 131 g
Nutrition per Serving: 149 Calories, 130 Calories from Fat, 14.5g Total Fat, 2.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 90mg Sodium, 641mg Potassium, 4.7g Total Carbs, 2.5g Dietary Fiber, 0.5g Sugars, 3.4g Protein
Vitamin A 213% - Vitamin C 55% - Calcium 12% -  Iron 17%
Nutrition Grade: A-

Good points:
    No cholesterol
    Low in sugar
    High in iron
    Very high in manganese
    High in magnesium
    High in potassium
    Very high in vitamin A
    Very high in vitamin C


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Tuesday, October 28, 2014

[Healthy_Recipes_For_Diabetic_Friends] Vegetarian Black Bean Soup


Vegetarian Black Bean Soup

10 oz dry black beans (1 1/2 cups), rinsed and drained
8 cups water
1 medium onion, chopped (1/2 cup)
1 fresh jalapeno chile pepper, seeded and chopped*
3 cloves garlic, minced
6 cups no salt added vegetable broth
2 Tbsp ground cumin
1 Tbsp chili powder
1/2 tsp salt
1/2 cup chopped fresh cilantro or cilantro sprigs
Lime slices or wedges
Light sour cream (optional)

In a large pot combine beans and the 8 cups water. Bring to boiling;
reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover
and let stand for 1 hour. Drain and rinse beans.

In a 4 quart slow cooker combine drained beans, onion, jalapeno, garlic,
broth, cumin, chili powder, and salt.

Cover and cook on low heat setting for 9 to 10 hours or on high-heat
setting for 4 1/2 to 5 hours. Use a potato masher to coarsely mash the
beans. Top each serving with cilantro and serve with lime slices or
wedges for squeezing. If desired, top each serving with sour cream.

Makes: 6 - 1 1/3 cup servings

* Tip: Because chile peppers contain volatile oils that can burn your
skin and eyes, avoid direct contact with them as much as possible. When
working with chile peppers, wear plastic or rubber gloves. If your bare
hands do touch the peppers, wash your hands and nails well with soap and
warm water.

Nutrition Facts Per Serving: 204 cal., 1 g total fat, 367 mg sodium, 37
g carb., 10 g fiber, 4 g sugars, 11 g pro.


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Monday, October 27, 2014

[Healthy_Recipes_For_Diabetic_Friends] CP Sweet Potato Stuffing - 30g Carbs, 3g Fiber


CP Sweet Potato Stuffing - 30g Carbs, 3g Fiber

{Recipe does not specify what type of bread. Be sure to use a bread that is healthy. Low salt broth or home made also a good choice as well as no salt added butter. Take care, Gloria}
From: - Quick Cooking September/October 1998, p17

"Mom likes to make sure there will be enough stuffing to satisfy our large family," relates Kelly Pollock of London, Ontario. "For our holiday gatherings, she slow-cooks this tasty sweet potato dressing in addition to the traditional stuffing cooked inside the turkey."
Servings: 10
Prep: 15 min
Cook: 4 hours

1/4 cup butter, cubed
1/2 cup chopped celery
1/2 cup chopped onion
1/2 cup chicken broth
1/2 tsp salt, optional
1/2 tsp rubbed sage
1/2 tsp poultry seasoning
1/2 tsp pepper
6 cups dry bread cubes
1 large sweet potato, cooked, peeled and finely chopped
1/4 cup chopped pecans

In a Dutch oven, heat butter over medium-high heat. Add celery and onion; cook and stir until tender. Stir in broth and seasonings. Add  remaining ingredients; toss to combine. Transfer to a greased 3-qt. slow cooker. Cook, covered, on low 4 hours or until heated through.

Servings: 10
Serving Size: 1 cup (calculated without salt)
Nutrition per Serving:  200 Calories, 8g Fat, 3g Saturated Fat, 12mg Cholesterol, 337mg Sodium, 30g Carbs, 3g Fiber, 5g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Lemon-Garlic Brussels Sprouts - 11g Carbs, 4g Fiber


Lemon-Garlic Brussels Sprouts - 11g Carbs, 4g Fiber

From: - Cooking for 2 Winter 2009, p39
Even lifelong Brussels sprouts haters love these! For a heartier dish, sometimes I add crumbled bacon. —Jan Roberts, San Pedro, California
Servings: 2
Prep/Total Time: 30 min

1/2 lb fresh brussels sprouts
1 1/2 tsp olive oil
1 1/2 tsp lemon juice
1/4 tsp salt
1/4 tsp garlic powder
Dash pepper
1 Tbsp shredded Parmesan cheese

Cut an "X" in the core of each brussels sprout. Place in a shallow baking pan coated with cooking spray. Drizzle with oil and lemon juice; sprinkle with salt, garlic powder and pepper. Bake, uncovered, at 400 degrees F for 20-25 minutes or until tender, stirring once. Sprinkle with cheese.

Servings: 2
Serving Size: 3/4 cup
Nutrition per Serving: 91 Calories, 4g Fat, 1g Saturated Fat, 2mg Cholesterol, 366mg Sodium, 11g Carbs, 4g Fiber, 5g Protein

Diabetic Exchanges: 2 vegetable, 1 fat


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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Turkey Breast - Trace Carbs, Trace Fiber


Slow Cooker Turkey Breast - Trace Carbs, Trace Fiber

From: -  Healthy Cooking October/November 2011, p51
Try this wonderfully flavored, easy-fixing, tender, slow cooker entree when you're craving turkey. —Maria Juco, Milwaukee, Wisconsin
Servings: 14
Prep: 10 min
Cook: 5 hours

1 bone-in turkey breast (6 to 7 lb), skin removed
1 Tbsp olive oil
1 tsp dried minced garlic
1 tsp seasoned salt
1 tsp paprika
1 tsp Italian seasoning
1 tsp pepper
1/2 cup water

Brush turkey with oil. Combine the garlic, seasoned salt, paprika, Italian seasoning and pepper; rub over turkey. Transfer to a 6-qt. slow cooker; add water. Cover and cook on low for 5-6 hours or until tender.

Servings: 14
Serving Size: 4 oz
Nutrition per Serving: 174 Calories, 2g Fat, Trace Saturated Fat, 101mg Cholesterol, 172mg Sodium, Trace Carbs, Trace Fiber, 37g Protein

Diabetic Exchange: 4 lean meat


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[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Cake - 24.8g Carbs, 3.2g Fiber, 3.5g Sugar


Cauliflower Cake - 24.8g Carbs, 3.2g Fiber, 3.5g Sugar

From: Epicurious  - October 2014 - by Yotam Ottolenghi
Adapted from Plenty More, by Yotam Ottolenghi, 2014

Having lived in Britain for more than sixteen years, there are certain names and phrases with which I am perfectly familiar: Doctor Who, Ring a Ring o' Roses, Curly Wurlies, Blue Peter, and cauliflower cheese, to name just a few; but I have no clue as to their meaning. This is mostly a disadvantage because I miss out on all sorts of innuendos and references, but occasionally it works pretty well for me. When it comes to cauliflower cheese, for example, what to me sounds like the most indulgent and comforting of dishes has to an alumnus of the British school system a stomach-turning echo of drearily soft florets swimming in a puddle of greasy water. So when it comes to cauliflower and particularly when cheese is involved, I need to work extra hard to convince my readers that this is something they might want to eat. Well, I think I've got a winner here.

Serve this cake as a light supper alongside a makeshift salad of sliced cucumber, dill, mint, a little sugar, cider vinegar, and canola oil. Wrapped well, this cake will taste even better the next day.
Serves: 4 to 6

1 small cauliflower, outer leaves removed, broken into 1 1/4-inch/3-cm florets (1 pound/450 g)
1 medium red onion, peeled (6 ounce/170 g)
5 Tbsp/75 ml olive oil
1/2 tsp finely chopped rosemary
7 eggs (scant 1 pound/440 g)
1/2 cup/15 g basil leaves, chopped
1 cup/120 g all-purpose flour, sifted
1 1/2 tsp baking powder
1/3 tsp ground turmeric
5 oz/150 g coarsely grated Parmesan or another mature cheese
Salt and black pepper
Melted unsalted butter, for brushing
1 Tbsp white sesame seeds
1 tsp nigella seeds

Preheat the oven to 400 degrees F/200 degrees C.

Place the cauliflower florets in a saucepan and add 1 teaspoon salt. Cover with water and simmer for 15 minutes, until the florets are quite soft. They should break when pressed with a spoon. Drain and set aside in a colander to dry.

Cut 4 round slices off one end of the onion (each 1/4 inch/5 mm thick) and set aside. Coarsely chop the rest of the onion and place in a small pan with the oil and rosemary. Cook for 10 minutes over medium heat, stirring from time to time, until soft. Remove from the heat and set aside to cool. Transfer the onion to a large bowl, add the eggs and basil, whisk well, and then add the flour, baking powder, turmeric, Parmesan, 1 teaspoon salt, and plenty of pepper. Whisk until smooth before adding the cauliflower and stirring gently, trying not to break up the florets.

Line the base and sides of a 9 1/2-inch/24-cm spring-form cake pan with parchment paper. Brush the sides with melted butter, then mix together the sesame and nigella seeds and toss them around the inside of the pan so that they stick to the sides. Pour the cauliflower mixture into the pan, spreading it evenly, and arrange the reserved onion rings on top. Place in the center of the oven and bake for 45 minutes, until golden brown and set; a knife inserted into the center of the cake should come out clean. Remove from the oven and leave for at least 20 minutes before serving. It needs to be served just warm, rather than hot, or at room temperature.

Nutrition From:
Does not include butter or nigella seeds.
Servings: 6
Serving Size: 217 g
Nutrition per Serving: 365 Calories, 204 Calories from Fat, 22.7g Total Fat, 6.7g Saturated Fat, 0g Trans Fat, 208mg Cholesterol, 343mg Sodium, 498mg Potassium, 24.8g Total Carbs, 3.2g Dietary Fiber, 3.5g Sugars, 18.1g Protein
Vitamin A 11% - Vitamin C 66% - Calcium 33% - Iron 14%
Nutrition Grade: B

Good points:
    High in phosphorus
    High in selenium
    Very high in vitamin B6
    High in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Cheesy Shepherd’s Pie - 8.42g Carbs, 2.32g Fiber


 Cheesy Shepherd's Pie - 8.42g Carbs, 2.32g Fiber

 (Low Carb)
From: - Carolyn Ketchum

Shepherd's pie is true comfort food and I've always loved it. But all those mashed potatoes weren't exactly kind to my blood sugar. They never are! Mashed cauliflower makes a great substitute and it has an even lighter, creamier texture. Sprinkling it with a little cheddar cheese before baking makes it extra tasty.

  > Filling
1 lb ground lamb
1 lb ground beef
1/2 cup chopped onion
1 tsp salt
1/2 tsp pepper
1 clove garlic, minced
1/2 cup dry red wine
1 Tbsp arrowroot starch
2 Tbsp chopped fresh rosemary
  > Topping
1 1/2 lbs cauliflower florets
2 garlic cloves
2 Tbsp butter
1/2 tsp salt
1/4 tsp pepper
4 oz grated cheddar cheese

  > Filling
In a large skillet over medium heat, brown the lamb and beef until cooked through, about 10 to 12 minutes. Using a slotted spoon, remove to a separate plate or bowl. Drain all but 1 tbsp fat from the pan and discard.

Return pan to heat and add onion, salt and pepper. Cook until onion is translucent, about 5 minutes. Add garlic and cook until fragrant, 1 minute more.

Return ground meat to pan. Stir arrowroot starch into the wine and add to the pan. Cook until wine is mostly evaporated and juices have thickened, 4 to 5 minutes. Stir in chopped rosemary and remove from heat. Transfer filling to a 2 quart casserole dish

  > Topping
Preheat oven to 400F.

Set a steaming basket into a large stockpot and add water to the bottom. Add cauliflower and garlic cloves and steam until cauliflower is very tender, 6 to 8 minutes.

Drain cauliflower well and transfer to a blender or food processor, along with the garlic cloves. Add butter, salt and pepper and blend until smooth (you may need to do this in batches, depending on the size of your blender or processor).

Spread over the filling in the casserole dish and sprinkle with cheese. Bake 20 to 25 minutes, until filling is bubbling and cheese is melted.

Turn broiler on high and broil 4 to 6 inches from heat for 3 or 4 minutes to brown cheese. Remove and let sit a few minutes before serving.

Serves: 8
Nutrition per Serving:  413 Calories, 1.32g Polyunsaturated fatty acids, 24.74g Total fat, 222 Calories from fat, 115mg Cholesterol, 8.42g  Carbs, 2.32g Total Dietary Fiber, 30.05g Protein, 659mg Sodium


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Sunday, October 26, 2014

[Healthy_Recipes_For_Diabetic_Friends] Pork and Zucchini Stew - 20g Carbs, 4g Fiber


Pork and Zucchini Stew -  20g Carbs, 4g Fiber

Prep Time: 10 min
Cook Time: 25 min
Servings: 6

3 boneless pork chops, cut into 3/4-inch cubes
3 Tbsp flour
1/2 tsp garlic salt
1/2 tsp pepper
1 Tbsp vegetable oil
1 medium onion, chopped
1 green pepper, chopped
4 cups fresh mushrooms, sliced
2 (14 1/2 oz cans) stewed tomatoes, undrained
2 medium zucchini, halved lengthwise & sliced 1/2-inch thick
2 tsp dried basil, crushed
1 teaspoon dried oregano, crushed
1/3 cup Parmesan cheese, grated

In a plastic or paper bag combine flour, garlic salt and pepper.

Add pork cubes; shake until coated with flour mixture. Set aside.

In a Dutch oven heat oil over medium-high heat. Cook and stir onion and green pepper until onion is tender but not brown.

Add pork, cook and stir for 2-3 minutes or until browned.

Stir in mushrooms, tomatoes, zucchini, basil and oregano; bring to boiling, reduce heat, cover and simmer for 10-15 minutes or until pork is tender, stirring occasionally.

Spoon stew into individual soup bowls. Sprinkle with Parmesan cheese.

Servings: 6
Nutrition per Serving: 204 Calories, 7g Fat, 2g Saturated Fat, 31mg Cholesterol, 557mg Sodium, 17g Protein, 20g Carbs, 4g Dietary Fiber


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Saturday, October 25, 2014

[Healthy_Recipes_For_Diabetic_Friends] Organic Broccolini and Spinach Soup - 18.4g Carbs, 5.8g Fiber, 6.3g Sugar


Organic Broccolini and Spinach Soup - 18.4g Carbs, 5.8g Fiber, 6.3g Sugar

From: - by Laura Klein

This soup is delicious in winter and summer and is a great way to eat your greens! If you can't find broccolini at your local market substitute broccoli and peel the stems (this is not necessary with broccolini because of its tenderness). Broccolini is a hybrid of broccoli and Chinese kale. The result is a tender, slightly sweet vegetable with edible stems and florets.
Serves: 4 - 6 (6 servings used for nutrition)

1 1/2 lb organic broccolini
2 Tbsp extra-virgin olive oil
1 cup diced onion
1 cup chopped leek
1 1/2 Tbsp minced garlic
Freshly ground pepper
1 tsp fresh basil chopped
1 tsp fresh marjoram chopped
1 tsp fresh Italian parsley chopped
5 cups organic vegetable stock (you can also use chicken stock)
2 cups packed organic spinach washed, and trimmed
2 tsp fresh grated lemon zest
2 Tbsp Meyer Lemon juice
1 cup organic soy or almond milk, or 1/4-1/2 cup of cream if preferred

Cut the stems from the florets of the broccolini. Cut stems into about 1/2 – inch pieces.

Heat the olive oil in a soup pot over medium high heat. Add the onion and leek to pan and season with salt and pepper. Add garlic and cook for about 1 minute. Lower temperature to medium heat and cook vegetables slowly until tender about 10 minutes (you do    not want the vegetables to take on any color).

Stir in the basil, marjoram, and Italian parsley. Add the broccolini stems, vegetable stock and salt and pepper to taste. Bring to a simmer and cook uncovered for 2-3 minutes. Add the florets and cook until fork tender about 5 minutes. Stir in cleaned spinach and lemon zest. Once the spinach has wilted into the soup, puree the soup in small batches in a blender.

Return blended soup to pan and stir in lemon juice then soy milk. Taste and adjust seasoning if needed. Serve in warm bowls and garnish with lemon zest.

This recipe can be made ahead up until the point you blend the soup and store it in the refrigerator for several days or up to one month frozen.

Using plain unsweetened almond milk, Pacific Vegetable Broth.
Nutrition From:
Servings: 6
Serving Size 302 g
Nutrition per Serving: 132 Calories, 46 Calories from Fat, 5.2g Total Fat, 0.7g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 246mg Sodium, 443mg Potassium, 18.4g Total Carbs, 5.8g Dietary Fiber, 6.3g Sugars, 4.4g Protein
Vitamin A 24% - Vitamin C 188% - Calcium 17% - Iron 14%
Nutrition Grade: A

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


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[Healthy_Recipes_For_Diabetic_Friends] Detox Soup - 10.7g Carbs, 5.5g Fiber, 2.9g Sugar


Detox Soup - 10.7g Carbs, 5.5g Fiber, 2.9g Sugar

After a long hard day at work, there's nothing like a fresh bowl of this vegan broccoli, arugula and avocado detox soup recipe to brighten your evening. It's like a mini cleanse for your body as it's packed with green vegetables and healthy fats.

Have a large bowl for a clean detox dinner or pair it with roasted vegetables for a complete meal. This soup is perfect for chilly fall evenings when you feel the first signs of a cold coming on. When the seasons change, our immune systems need all the help they can get and two servings of this soup will fortify your defenses. The avocado provides a delicate creaminess and subtle flavor which works beautifully with the sharp peppery taste of arugula. Broccoli adds flavor and texture plus a nice helping of vitamins A, D and K.

This soup is also easily altered for more variety. If you don't like arugula, swap it out for some crunchy watercress leaves. The broccoli and avocado combination is what makes this soup delicious but feel free to add any number of leafy greens or herbs. Fresh dill would be delicious.
Serves: 4

2 cups broccoli florets
1 ripe avocado, chopped into small pieces
1/2 cup chopped yellow onion
2 cups arugula
1 Tbsp olive oil
1 tsp lemon juice PLUS zest
2 cups low sodium vegetable stock OR water + 1 teaspoon salt

1. In a large sauce pot, heat 1 tablespoon of olive oil over medium heat. Cook the onions for 5 minutes or until soft.

2. Add the broth or salted water to the pot, turn up the heat to medium-high and bring to a boil. Once water is boiling, add the broccoli, cover and cook for 5 minutes, stirring one every minute. It's perfectly fine if the liquid doesn't cover the broccoli.

3. Remove the soup from the flame and cool for 30 minutes. Add the arugula, lemon juice and avocado and use an immersion blender to puree the soup. If you don't have an immersion blender, allow the soup to cool for an additional 30 minutes and puree in a blender or food processor. Reheat on the stove as necessary. This soup is also delicious cold. Refrigerate overnight for best results. Add a pinch of lemon zest to serving bowls.

Nutrition From:
Nutrition using Pacific low sodium vegetable broth.
Servings: 4
Serving Size: 175 g
Nutrition per Serving: 164Calories, 122 Calories from Fat, 13.5g Total Fat, 2.6g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 91mg Sodium, 447mg Potassium, 10.7g Total Carbs, 5.5g Dietary Fiber, 2.9g Sugars, 2.6g Protein
Vitamin A 12% - Vitamin C 83% - Calcium 5% - Iron 5%
Nutrition Grade: B+

Good points:
    No cholesterol
    High in dietary fiber
    Very high in vitamin B6
    Very high in vitamin C


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