Thursday, November 27, 2014

[Healthy_Recipes_For_Diabetic_Friends] Pumpkin Egg Nog - 10g Carbs

 

Pumpkin Egg Nog - 10g Carbs

Eggnog with a harvest twist, this indulgent drink makes enough to serve a crowd.

12 jumbo eggs
5 cups 2 percent milk
2 cups Equal Granular sweetener or other substitute equal to
1/2 cup pumpkin puree (canned or homemade)
2 tsp ground cinnamon ground nutmeg

Whisk eggs and milk in large heavy saucepan. Cook and stir over medium heat until the mixture coats a metal spoon. DO NOT BOIL. Remove from heat Place pan in a large bowl of ice water and stir frequently 5 minutes. Stir in Equal, pumpkin, vanilla and ground cinnamon. Cover and chill eggnog mixture at least 2 hours before serving Garnish with ground nutmeg just before serving.

Makes: 12 servings
Nutritional Information Per Serving: Calories: 167 ; Protein: 12 g ; Fat: 8 g ; Sodium: 167 mg; Cholesterol: 283 mg ; Carbohydrates: 10 g

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Posted by: Darlene BC <dsharple@shaw.ca>
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[Healthy_Recipes_For_Diabetic_Friends] HAPPY THANKSGIVING

 



Happy Thanksgiving to all our American friends & neighbours

Hope you all have a very blessed & happy day


JO
   (Ontario Canada)

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Posted by: mdvb2003 <mdvb2003@yahoo.com>
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Tuesday, November 25, 2014

[Healthy_Recipes_For_Diabetic_Friends] Barley Pilaf - 29g Carbs, 6g Fiber, 1g Sugar

 

Barley Pilaf - 29g Carbs, 6g Fiber, 1g Sugar

Barley can be found in 2 forms, hulled and pearled. Pearling removes almost a third of the grain, making it quicker cooking and reducing some nutrients. Hulled barley takes longer to cook but has a higher nutrient content and a pleasant, toothsome chewiness. This pilaf recipe is a simple way to enjoy hulled barley.

1 Tbsp unsalted butter
1 small onion, chopped
1 cup hulled barley
2 1/2 cups low sodium chicken broth
Kosher salt
1/2 cup small pieces of broken spaghetti (about 2 oz)
Freshly ground black pepper
2 Tbsp chopped fresh chives

Melt the butter in a medium saucepan over medium heat. Add the onion and cook, stirring occasionally, until soft and lightly golden brown, about 6 minutes.
Add the barley and stir until the grains are just coated in butter. Add the broth and 1/2 teaspoon of salt and bring to a boil. Reduce the heat to medium low, cover and simmer 20 minutes. Uncover and quickly stir in the spaghetti; cover and continue to simmer until most of the liquid is absorbed and the barley and spaghetti are tender, stirring once more, about 15 minutes more. Remove from heat and let sit, covered, for 10 minutes. Season to taste with salt and pepper and sprinkle with chopped chives.

Servings: 6
Nutrition per Serving: 167 Calories, 3g Fat, 1.5g Sat Fat, 7mg Cholesterol, 193mg Sodium, 7g Protein, 29g Carbs, 6g Fiber, 1g Sugar

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Posted by: Darlene BC <dsharple@shaw.ca>
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Sunday, November 23, 2014

[Healthy_Recipes_For_Diabetic_Friends] Balsamic Brussels Sprouts - 8g Carbs, 2g Fiber

 

Balsamic Brussels Sprouts - 8g Carbs, 2g Fiber

From: diabeticgourmet.com
Servings: 4

10 oz. fresh Brussels sprouts, the smallest available
2 - 3 Tbsp extra-virgin olive oil
1 - 2 garlic clove (or to taste), finely minced
1 1/2 Tbsp balsamic vinegar, or to taste
1/4 cup minced red bell pepper
1 Tbsp finely-chopped flat-leaf parsley
Salt, to taste
Freshly ground black pepper, to taste

Steam the Brussels sprouts just until tender, either on top of the stove or in a microwave at medium power.

While the sprouts are cooking, whisk together the olive oil with the vinegar and garlic. Set the dressing aside.

When the sprouts are done, drain them well and place in a shallow serving bowl. Re-blend dressing and drizzle over sprouts. Sprinkle top of sprouts with the red pepper and parsley. Season to taste with salt and pepper. Serve hot.


Nutrition pr Serving: 98 Calories, 7g Fat, <1g Saturated Fat, 195mg Sodium, 2g Protein, 8g Carbs, 2g Dietary Fiber


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Wednesday, November 19, 2014

[Healthy_Recipes_For_Diabetic_Friends] Re: Slow Cooker Gingerbread - 8.58g Carbs, 4.10g Fiber

 

Love this recipe!  Thank you so much - can't wait to try it!!!!
 
"Life isn't about waiting for the storm to pass. It's about learning to dance in the rain."


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Posted by: Sheila Parrish <she_parrish@yahoo.com>
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Tuesday, November 18, 2014

[Healthy_Recipes_For_Diabetic_Friends] Nutty Broccoli Spread - 2.2g Carbs, 0.7g Fiber

 

Nutty Broccoli Spread -  2.2g Carbs, 0.7g Fiber

From: www.peakmarket.com

1 1/2 cup broccoli, chopped fine
1/2 cup cream cheese
1/4 cup parmesan cheese, grated  
1 tsp dried basil
1/4 cup walnuts
1 french baguette, sliced thick or sliced lengthwise

Cook broccoli in water under tender crisp.

In a food processor; add broccoli, cream cheese, parmesan cheese and basil. Process until ingredients are mixed (do not overmix). Add walnuts and process 3 to 5 seconds.

Spread mixture evenly on bread. Bake for 10 to 15 minutes in a preheated 400 F (200 C) until bread is toasted and broccoli mixture is heated through.

Nutrition From: www.caloriecount.about.com
Does not include bread!!!
Serves: 8
Serving Size: 43 g
Nutrition per Serving: 103 Calories, 81 Calories from Fat, 8.9g Total Fat, 4.3g Saturated Fat, 0g Trans Fat, 21mg Cholesterol, 114mg Sodium, 92mg Potassium, 2.2g Total Carbs, 0.7g Dietary Fiber, 4.8g Protein
Vitamin A 7%  - Vitamin C 26% - Calcium 9% - Iron 2%
Nutrition Grade: B

Good points:
    Low in sugar
    High in phosphorus
    Very high in vitamin C


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Monday, November 17, 2014

[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Gingerbread - 8.58g Carbs, 4.10g Fiber

 

 Slow Cooker Gingerbread - 8.58g Carbs, 4.10g Fiber

From: asweetlife.org - Carolyn Ketchum
Cooking a cake in your slow cooker is not only easy but results in an amazingly moist, dense consistency. It's more like an old-fashioned steamed pudding and it doesn't need much more than a bit of whipped cream on top for garnish. As since we are entering holiday season, I thought a slow cooker gingerbread was in order.

2 1/4 cups almond flour or sunflower seed flour
3/4 cup Swerve Sweetener
2 Tbsp coconut flour
1 Tbsp dark cocoa powder
1 1/2 Tbsp ground ginger (or more, if you like it really gingery)
1/2 Tbsp ground cinnamon
2 tsp baking powder
1/2 tsp ground cloves
1/4 tsp salt
1/2 cup butter, melted
4 large eggs
2/3 cup almond milk or water
1 Tbsp freshly squeezed lemon juice (if using sunflower seed flour – helps keep it from turning green)
1 tsp vanilla extract

Grease the ceramic interior of a 6 quart slow cooker well.

In a large bowl, whisk together almond flour or sunflower seed flour, sweetener, coconut flour, cocoa powder, ginger, cinnamon, baking powder, cloves and salt.

Stir in melted butter, eggs, almond milk or water, lemon juice if using, and vanilla extract until well incorporated.

Pour into prepared slow cooker and cook on low for 2 1/2 to 3 hours, until set.

Serve with lightly sweetened whipped cream. It also makes a great breakfast treat with a little smear of butter!

Serves: 10
Nutrition per Serving: 285 Calories, 7.73g Saturated fatty acids, 24.79g Total fat, 223 Calories from fat, 98mg Cholesterol, 8.58g Carbs, 4.10g Total Dietary Fiber, 9.07g Protein, 290mg Sodium


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Sunday, November 16, 2014

[Healthy_Recipes_For_Diabetic_Friends] Crustless Basque Quiche

 

Crustless Basque Quiche

With tons of taste but little fat, this light and luscious quiche is the
perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.

3 Tbsp bread crumbs
1 tsp canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 oz ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 Tbsp cornstarch
1/4 tsp salt
1/8 tsp cayenne
1 cup nonfat half and half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded

Preheat the oven to 350 degrees F. Spray a 9 inch glass pie pan with
non-stick spray. Dust the bottom and sides of the pan with the
breadcrumbs and set aside.

Heat the oil in a large non-stick skillet over medium heat. Add the
onion; saute 1 minute. Add the tomatoes and saute until beginning to
soften, about 3 to 4 minutes. Remove from the heat and stir in the ham
and bell pepper. Spoon into the bottom of the prepared pan.

Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in
the half and half to blend. Whisk in the egg substitute and pour the
mixture into the pan. Top with the mozzarella.

Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for
5 minutes before serving. Sprinkle chopped parsley on top, if desired.
Cut in wedges and serve.

Makes: 4 to 6 servings

Nutritional Information Per Serving: Calories: 200 ; Protein: 16 g ;
Fat: 7 g ; Sodium: 480 mg; Cholesterol: 40 mg ; Saturated Fat: 3 g ;
Dietary Fiber: 1 g ; Carbohydrates: 15 g

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Posted by: Darlene BC <dsharple@shaw.ca>
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Saturday, November 15, 2014

[Healthy_Recipes_For_Diabetic_Friends] Puffies

 

Puffies

This is a quick and easy recipe for cream puffs that can be filled with
everything from whipped cream fillings to tuna salad to fruits and
berries to ice cream to sugar-free puddings, the list is endless.

Nonstick cooking spray
3 Tbsp butter
1/3 cup water
1/4 tsp salt
1/4 cup plus 1 Tbsp whole wheat pastry flour
1 large egg
1 large egg white

Preheat the oven to 300 degrees F. Spray a large baking sheet with
nonstick cooking spray.

In a heavy pan, combine the butter, water, and salt. Bring to a boil and
reduce the heat to low.

Add all the flour at once, and stir until the globby mix begins to pull
away from the sides of the pan and form a ball (film will begin to form
in the bottom of the saucepan).

Remove the pan from the heat and let cool for about 3 minutes. Add the
whole egg and then the one egg white, one at a time, beating vigorously
after each addition. The mixture will become smooth and shiny.

While the pastry is still warm, use a tablespoon to spoon the dough onto
the prepared baking sheet, making 8 mounds.

Turn the oven up to 450 degrees, and place the baking pan in the lower
third of the oven. Bake for 15 minutes, and the dough will be well
puffed and lightly browned.

Quickly turn the oven back to 300 degrees, and bake 15 minutes longer
until golden.

Carefully cut a small slit in the side of each puffy, and allow the
steam to escape. Turn off the oven, and leave the puffs in the oven to
dry for 5 minutes. Remove and place on the racks to cool. Slice the
puffs in half, and if there's damp dough inside, hollow it out with a spoon.

Fill with your filling of choice and pop the top back on to complete
your puffy.

Makes: 8 servings

Per serving: Calories 59 (From Fat 39); Fat 4g (Saturated 3g);
Cholesterol 12mg; Sodium 87mg; Carbohydrate 4g;
Dietary Fiber 1g (Net Carbohydrate 3g); Protein 1g.

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Posted by: Darlene BC <dsharple@shaw.ca>
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Friday, November 14, 2014

[Healthy_Recipes_For_Diabetic_Friends] Braised Fennel - 10.9g Carbs, 3.9g Fiber, 1.9g Sugar

 

Braised Fennel - 10.9g Carbs, 3.9g Fiber, 1.9g Sugar

From: www.peakmarket.com

2 bulbs fresh fennel     
2 Tbsp olive oil
1 lemon, juiced
1 tsp sugar
Salt, to taste
Pepper, to taste

Cut fennel in half lengthwise and then into wedges. Heat oil over medium heat in heavy pan large enough to take all fennel wedges in a single layer. Place fennel pieces in pan and brown in oil, stirring occasionally. Sprinkle with lemon juice, sugar, salt and pepper. Stir once.

Bring liquid in pan to a boil, cover, reduce heat to low and simmer gently for 20 minutes. Check and stir occasionally, adding a very small amount of water if necessary to prevent the fennel from sticking. There should be just enough juice left at the end of the cooking time to glaze fennel lightly.

Remove pan from heat and transfer to serving dish. Spoon juice from pan over fennel and let cool slightly. Serves at room temperature.

Servings: 4
Serving Size: 140 g
Nutrition per Serving: 103 Calories, 63 Calories from Fat, 7g Total Fat, 1g Saturated Fat, 0mg Cholesterol, 99mg Sodium, 505mg Potassium, 10.9g Total Carbs, 3.9g Dietary Fiber, 1.9g Sugars, 1.7g Protein
Vitamin A 3% - Vitamin C 35% - Calcium 5% - Iron 6%
Nutrition Grade: B+

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


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Monday, November 10, 2014

[Healthy_Recipes_For_Diabetic_Friends] Sirloin and Broccoli Stir-Fry - 28g Carbs, 4g Fiber, 5g Sugar

 

Sirloin and Broccoli Stir-Fry - 28g Carbs, 4g Fiber, 5g Sugar

From:  American Heart Association
This fragrant dish contains an unusual mixture of vegetables and typical Asian seasonings, all of which complement the beef. Serve the stir-fry over nutty-tasting brown rice for an all-in-one meal that provides protein, vegetables, and a whole grain.
Serves: 4
Serving Size: 1 cup beef and vegetables and 1/2 cup rice per serving

1 Tbsp cornstarch
1 Tbsp soy sauce (lowest sodium available)
1 medium clove garlic, minced
1 tsp grated peeled ginger root
1 lb boneless sirloin steak, all visible fat discarded, cut crosswise into 1/4-inch strips, longer strips halved crosswise
1 cup uncooked instant brown rice
1 cup fat-free, no-salt-added beef broth
2 Tbsp hoisin sauce (lowest sodium available)
1 tsp toasted sesame oil
1 tsp canola or corn oil
1 medium yellow squash (about 8 ounces), thinly sliced crosswise
3 oz broccoli florets, broken into bite-size pieces (about 2 cups)
2 oz red cabbage, shredded (about1 cup)
4 medium green onions, thinly sliced (white and green parts)
1 to 2 Tbsp water (as needed)

Put the cornstarch in a medium bowl. Add the soy sauce, garlic, and ginger root, whisking to dissolve. Add the beef, stirring to coat. Set aside.
Prepare the rice using the package directions, omitting the salt and margarine.
Meanwhile, in a small bowl, stir together the broth, hoisin sauce, and sesame oil. Set aside.

In a large nonstick skillet, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the beef mixture for 4 to 5 minutes, or until the beef is browned (it may be slightly pink in the center), stirring constantly. Transfer to a large plate. Set aside.

In the same skillet, stir together the remaining ingredients except the water. Cook over medium-high heat for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water.

Return the beef mixture to the skillet. Pour in the broth mixture, stirring to combine. Cook for 1 to 2 minutes, or until the broth mixture thickens, stirring occasionally. Serve over the rice.

Serves: 4
Serving Size: 1 cup beef and vegetables and 1/2 cup rice per serving
Nutrition per Serving: 299 Calories, 7.5g Total Fat, 2g Saturated Fat, 0g Trans Fat, 1.5g Polyunsaturated Fat, 3.5g Monounsaturated Fat, 56mg Cholesterol, 236mg Sodium, 28g Carbs, 4g Fiber, 5g Sugar, 28g Protein

Dietary Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat


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Saturday, November 8, 2014

[Healthy_Recipes_For_Diabetic_Friends] Brussels Sprout Salad with Parmesan and Walnuts - 1g Carbs, 4g Fiber

 

Brussels Sprout Salad with Parmesan and Walnuts - 1g Carbs, 4g Fiber

From: www.relish.com
Cheese and walnuts complement this classic fall side dish of apples and Brussels sprouts.

1 lb Brussels sprouts, thinly sliced
1 apple, shredded
1 cup toasted walnuts, chopped
1/4 cup grated Parmigiano Reggiano or Pecorino Romano cheese
1/4 cup extra-virgin olive oil
1/4 cup lemon juice
1/2 tsp coarse salt
Freshly ground black pepper    

Place Brussels sprouts and apple in a mixing bowl and toss lightly to separate the layers of sprouts. Add walnuts and cheese.
Combine olive oil, lemon juice, salt and pepper, whisking well. Drizzle over sprout mixture. Toss well. Serve immediately.

Servings: 8
Nutrition per Serving: 210 Calories, 17g Fat, 0mg Cholesterol, 170mg Sodium, 11g Carbs, 4g Fiber, 5g Protein


Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 117 g
Nutrition per Serving: 216 Calories, 159 Calories from Fat, 17.7g Total Fat, 2.8g Saturated Fat, 0g Trans Fat, 7mg Cholesterol, 101mg Sodium, 342mg Potassium, 10.3g Total Carbs, 3.8g Dietary Fiber, 4g Sugars, 8g Protein
Vitamin A 9% - Vitamin C 89% - Calcium 10% - Iron 7%
Nutrition Grade: B

Good points:
    Low in cholesterol
    Low in sodium
    High in manganese
    High in vitamin B6
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Pumpkin Hummus Mezze Plate - 17g Carbs, 5g Fiber, 1g Sugar

 

Pumpkin Hummus Mezze Plate - 17g Carbs, 5g Fiber, 1g Sugar

From: www.prevention.com
Pumpkin adds a slightly earthy flavor, pretty orange color, and an extra hit of fiber to your standby chickpea spread. Serve it with pita and veggies for dunking, plus briny olives and cubes of creamy feta.
Servings: 8

1 (15 oz can) chickpeas, drained and rinsed
1 cup pumpkin puree
1 clove garlic
½ cup tahini
2 Tbsp freshly squeezed lemon juice
1 tsp smoked sweet paprika
½ tsp salt
4 Tbsp water
2 Tbsp pumpkin seeds
Whole wheat pita
Chopped fresh vegetables, like cucumber, carrots, or broccoli florets
Cubed feta cheese
Kalamata olives

1. PROCESS chickpeas, garlic, pumpkin, tahini, lemon juice, paprika, and salt until smooth. Add water, 1 tablespoon at a time, to reach desired consistency.

2. SERVE hummus on plate or bowl topped with pumpkin seeds, alongside pita, vegetables, feta, and olives.

Servings: 8
Nutrition per Serving: (hummus only) 159 Calories, 9g Fat, 1g Sat Fat, 6g Protein, 17g Carbs, 5g Fiber, 1g Sugar, 155mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Lemongrass Shrimp Soup with Spaghetti Squash - 28.4g Carbs, 0.5g Fiber, 0.5g Sugar

 

 Lemongrass Shrimp Soup with Spaghetti Squash - 28.4g Carbs, 0.5g Fiber, 0.5g Sugar

From: www.bonappetit.com
Despite the name, spaghetti squash is still a vegetable and can get mushy when overcooked. Simply ladle the hot broth over the noodles when you are ready to eat.
Servings: 4

1 medium spaghetti squash (about 3 lb)
¾ lb shell-on medium shrimp
2 Tbsp vegetable oil
4 scallions, white and pale-green parts only, thinly sliced
1 lemongrass stalk, tough outer layers removed, thinly sliced
1 3" piece ginger, peeled, thinly sliced
2 garlic cloves, thinly sliced
8 cups low-sodium chicken broth
Kosher salt
Cilantro sprigs, sliced serrano chiles, and lime wedges (for serving)

Preheat oven to 375 degrees F. Pierce squash all over with a knife to vent. Roast on a rimmed baking sheet, turning every 20 minutes, until tender (knife will easily slide through), 60–90 minutes.

Let cool slightly. Halve lengthwise and scoop out seeds; discard. Scrape flesh with a fork to remove in long strands. Spread out on paper towels to drain.

Meanwhile, peel and devein shrimp, reserving shells. Place shrimp in a medium bowl; cover and chill until ready to use. Heat oil in a medium pot over medium-high. Cook shrimp shells, stirring occasionally, until bright pink and browned in spots, about 30 seconds. Add scallions, lemongrass, ginger, and garlic, reduce heat to medium, and cook, stirring occasionally, until softened, about 3 minutes. Add broth and bring to a boil. Reduce heat and simmer until flavors marry and come together, about 30 minutes. Strain through a fine-mesh sieve into a clean medium saucepan; discard solid.

Bring broth to a boil. Reduce heat, add chilled shrimp, and simmer until shrimp are cooked through, about 2 minutes; season with salt.

Divide squash among bowls and ladle shrimp and broth over to cover. Top with cilantro and chiles and serve with lime wedges for squeezing over.


Kosher salt, cilantro sprigs, serrano chiles, & lime wedges not included in nutrition.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 938 g
Nutrition per Serving: 290 Calories, 89 Calories from Fat, 9.9g Total Fat, 1.8g Saturated Fat, 167mg Cholesterol, 393mg Sodium, 445mg Potassium, 28.4g Total Carbs, 0.5g Dietary Fiber, 0.5g Sugars, 24.9g Protein
Vitamin A 6% - Vitamin C 18% - Calcium 11% - Iron 28%
Nutrition Grade: B-

Good points:
    Very low in sugar


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