Tuesday, January 31, 2017

[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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[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 - 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 - 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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Saturday, January 28, 2017

[Healthy_Recipes_For_Diabetic_Friends] Bean and Kale Soup - 42g Carbs, 8g Fiber, 7g Sugar

 

Bean and Kale Soup - 42g Carbs, 8g Fiber, 7g Sugar

From: www.tasteforlife.com/bean-kale-soup

36 oz low-sodium vegetable broth
1 (15 oz can) organic tomato puree
1 (15 oz can) organic white beans
1/2 cup uncooked brown rice
1/2 cup chopped onion
1 tsp basil
1/4 tsp salt
1/4 tsp black pepper
2 garlic cloves, minced
8 cup chopped fresh kale leaves

In a 3 1/2 or 4 quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.

Cover; cook on Low  5 to 7 hours

Just before serving, stir in kale

Servings: 10
Serving Size: 218g (7.7 oz)
Nutrition per Serving: 217 Calories, 10 Calories From Fat, 1.2g Total Fat, 0.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 176mg Sodium, 42g Total Carbs, 8g Dietary Fiber, 7g Sugars, 12g Protein 


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Scrambled Eggs With Spinach and Artichokes - 15.53g Carbs, 5.5g Fiber, 4.56g Sugar

 

Scrambled Eggs With Spinach and Artichokes - 15.53g Carbs, 5.5g Fiber, 4.56g Sugar

From: Nicole Perry, POPSUGAR Food
Category: Eggs, Breakfast/Brunch
Serves: 1

2 large eggs
1/8 tsp kosher salt
1/2 Tbsp extra-virgin olive oil
A pinch of red pepper flakes
1 scallion, thinly sliced
About 1/4 cup frozen artichoke hearts, thawed and chopped
1 loosely packed cup baby spinach
1 oz goat cheese, crumbled
Chopped fresh parsley, for garnish, optional
Toast, for serving (Not included for nutrition)

Beat together the eggs and salt in a small mixing bowl until homogeneous and frothy.

Add the olive oil, red pepper flakes, and scallion to a medium nonstick skillet; cook over medium-high heat, stirring occasionally, until the scallion has softened, about 1-2 minutes. Add the chopped artichoke, and cook for 30 more seconds, stirring occasionally. Add the spinach, and cook, stirring occasionally, until wilted. Add the eggs and cook, stirring frequently for about 15-30 seconds or until the eggs look not quite soft-cooked. (The residual heat from the skillet will continue to cook the eggs.) Remove from the heat, add the goat cheese and parsley, stir to combine, and transfer to a plate. Serve with toast.

Nutrition From: happyforks.com
Servings: 1
Servings size: 260 g
Nutrition per Serving: 334 Calories, 23.08g Total Fat, 2.241g Total polyunsaturated, 0.075g Omega 6, 0.377g Omega 6, 8.706 g Total monounsaturated,
10.807g Total saturated, 0g Total trans, 401mg Cholesterol, 15.53g Carbs, 5.5g Fiber, 4.56g Total Sugars, 19.05g Protein


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Posted by: chefgloria1030@yahoo.com
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Thursday, January 26, 2017

[Healthy_Recipes_For_Diabetic_Friends] Portuguese Almond Cake

 

Portuguese Almond Cake

This is a rather light cake - instead of the traditional almond syrup
used in the Portuguese recipe, we like to serve it with some fresh
seasonal berries. A little drizzle of a sugar free flavored syrup would
be nice also.

6 eggs
2 Tbsp raw honey
1 cup ground almonds
1 tsp almond extract
1 tsp baking soda

Preheat oven to 350 degrees F.

Beat the eggs on low with a hand or stand mixer. (A blender will also
work.)
Add the ground almonds, honey, almond extract, and baking soda and
continue to mix.

Bake in a 9 1/2 inch round baking pan for 50 minutes to 1 hour. Check
the cake after 45 minutes; the top of the cake should be golden brown
and the middle slightly moist.

Once cooked, let the cake cool before serving.

Makes: 8 to 10 servings

This is not including the berries or a syrup.

Nutritional Information per Serving 1/10: Calories 120, Protein 6 gr,
Fat 8 gr, Sat Fat 1 gr, Carbs 6 gr, Sugar 4 gr, Fiber 1 gr, Sodium 169
mg, Cholesterol 112 mg

Darlene

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

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Posted by: Darlene BC <dsharple@shaw.ca>
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Sunday, January 22, 2017

[Healthy_Recipes_For_Diabetic_Friends] Almond Crusted Salmon - 16g Carbs, 4g Fiber

 

Almond Crusted Salmon - 16g Carbs, 4g Fiber

From: https://demanddeborah.org
Heart Healthy Recipe
Diabetes Recipe
Gluten Free Recipe
A lean source of protein with monounsaturated fats, salmon is a weight loss superfood. Topped with almonds, another superfood with healthy fats, this salmon recipe is loaded with ingredients that may help curb your appetite.
Ingredients


> For the Salmon
2 salmon fillets, about 4 oz each (1 1/2" thick)
1/4 cup unsalted sliced blanched almonds
1 tsp olive oil
1 tsp chopped fresh oregano or 1/2 tsp dried
2 garlic cloves, minced
1 tsp chopped fresh parsley
2 Tbsp fresh lemon juice
1/8 tsp salt
Black pepper to taste

  > For the Salad
2 cups frisee
1 cup green beans, trimmed and blanched
1 Tbsp low fat plain Greek yogurt (gluten free if needed)
1 1/2 Tbsp olive oil
2 Tbsp dried cranberries
1/2 tsp chopped fresh oregano OR 1/4 tsp dried
1 Tbsp fresh lemon juice
1/8 tsp salt
Black pepper, to taste

Preheat oven to 400 degrees F. Wash and pat salmon dry. With a piece of foil, make a square, lifting the sides to create a ridge on all sides. Lightly coat the foil with nonstick cooking spray. Arrange the salmon on the foil.

In a small bowl, combine almonds, oil, oregano, garlic, parsley, lemon juice, salt and pepper.

Top the salmon with the almond mixture, covering the top and all edges. Bake the salmon for 8 minutes. Remove from the oven and let the salmon rest for at least 5 minutes at room temperature.

Meanwhile, make the salad. In a bowl, toss all the salad ingredients. Serve the salmon with the salad. Drizzle salmon with additional fresh lemon juice, if desired.

Servings: 2
Serving Size: 4 oz salmon PLUS 1 1/2 cups salad
Nutrition per Serving: 472 Calories, 33g Fat, 3g Saturated Fat, 66mg Cholesterol, 216mg Sodium, 16g Carbs, 4g Fiber, 26g Protein


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] Rainbow Israeli Salad - 8g Carbs, 2g Fiber, 3g Sugars

 

Rainbow Israeli Salad - 8g Carbs, 2g Fiber, 3g Sugars

From: http://toriavey.com/toris-kitchen/2017/01/rainbow-israeli-salad/#Va20XCuUfmMZrFsC.99
Total Time: 30 Minutes
Servings: 8
Kosher Key: Pareve

1/2 small red cabbage, shredded in small pieces
3 small ripe tomatoes, diced
1 yellow bell pepper, seeded and diced
1 lb Persian cucumbers, diced small with skin on
4 oz small white button mushrooms, sliced
3/4 cup pitted Kalamata olives
3 tbsp fresh lemon juice
2 tbsp olive oil
1/4 tsp salt, to taste

Combine all vegetables in a large mixing bowl and mix well. In a small mixing bowl, combine lemon juice, olive oil and salt. Pour over the chopped vegetables and mix well. Serve.

Servings: 8
Serving Size: 6.5 oz (186g)
Nutrition per Serving: 79 Calories, 44 Calories From Fat, 5.1g Total Fat, 0.7g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 179mg Sodium, 8g Carbs, 2g Dietary Fiber, 3g Sugars, 2g Protein
Vitamin A: 16%, Vitamin C: 120%, Calcium: 4%, Iron: 6%


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Posted by: chefgloria1030@yahoo.com
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Thursday, January 19, 2017

[Healthy_Recipes_For_Diabetic_Friends] Re: Thanks and Recipe Analyzer site I Found

 

I LIKE this! Thank you!
 
Shar

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Posted by: ColorMyPony@aol.com
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Tuesday, January 17, 2017

Re: [Healthy_Recipes_For_Diabetic_Friends] Recipes for Ice Cream Maker?

 

here is a link to more low carb ice cream.

http://www.tasteaholics.com/recipes/low-carb-keto/16-greatest-low-carb-ice-cream-recipes/

Darlene

Love me without fear, Trust me without questioning. Need me without   demanding,Want me without restrictions. Accept me without change,   Desire me without inhibitions. For a love so free.... Will never fly away.
On 1/17/2017 10:22 AM, Gary Davis artshop@artist-shop.com [Healthy_Recipes_For_Diabetic_Friends] wrote:
 

Hi, All,

My son recently bought himself an ice cream maker. As you might
imagine, all the recipes that came with it are pretty carb heavy. I was
wondering if anyone new of any low carb recipes that are made with an
ice cream maker.

Thanks,

Gary

---
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Posted by: Darlene BC <dsharple@shaw.ca>
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