Tuesday, February 28, 2017

[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 - 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 - 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 - 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 - 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] Sauteed Lemony Artichokes - 15g Carbs, 7g Fiber, 2g Sugar

 

Sauteed Lemony Artichokes - 15g Carbs, 7g Fiber, 2g Sugar

Adapted from A Cozy Coloring Cookbook
These lemony artichokes are easy to make and come with a coloring page. Download the page, and start cooking and coloring your way to calm.
Servings: 4

3 artichokes
2 Tbsp olive oil
Crushed red-pepper flakes
3 cloves garlic, minced
Zest and juice from 1 lemon
1 Tbsp finely chopped fresh Italian parsley
Salt

1. Using scissors, trim the artichokes. Cut them in half and scoop out and discard their fuzzy centers. Trim the outside again and cut the center heart into slices. Place in a bowl of water with some lemon juice to prevent discoloration.

2. Bring a saucepan full of water to a simmer over medium heat. Drop in the sliced artichokes and cook for 2 to 3 minutes, or until tender. Drain the artichokes.

3. In a large skillet over medium heat, warm the oil and add the red-pepper flakes to taste. Cook the artichokes, stirring frequently, for 1 to 2 minutes. Mix in the garlic, lemon zest and juice, parsley, and salt to taste. Cook for 5 minutes, or until very tender. Season with additional salt if desired.

Nutrition From: happyforks.com/analyzer
Salt Not Included For Nutrition!!
Servings: 4
Servings size: 155 g
Nutrition per Serving: 128  Calories, 7g Total Fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 116mg Sodium, 15g Total Carbs, 7g Dietary Fiber, 2g Sugar, 4g Protein
Vitamin A: 4% - Vitamin C: 62% - Calcium: 6% - Iron: 10%

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Saturday, February 25, 2017

[Healthy_Recipes_For_Diabetic_Friends] Hot Artichoke, Alaska Salmon and Parmesan Dip - 11g Carbs, 3g Fiber, 2g Sugar

 

Hot Artichoke, Alaska Salmon and Parmesan Dip - 11g Carbs, 3g Fiber, 2g Sugar

Nutrition included with recipe did not say number of servings. Shown is from happyforks

From: www.wildalaskaseafood.com
This flavorful dip is great served with slices of sourdough baguette, crostini or crackers.
Prep Time: 15 min
Cook Time: 15 min
Servings:

1 (14.75 oz can) OR 2 (7.5 oz. cand) traditional pack Alaska salmon OR 8 to 10 oz. skinless, boneless salmon (canned or pouched), drained and chunked
1 (8 oz pkg) cream cheese
1 cup mayonnaise (Note: Do not use reduced-fat or fat-free mayonnaise for this recipe)
3/4 cup very thinly sliced white onion
1/2 cup minced green onions
1/2 cup minced celery
1/2 to 1 tsp hot pepper sauce
2 tsp minced garlic
1 Tbsp fresh lemon juice
1 can or jar (13.5 oz to 14.75 oz artichoke hearts (not marinated), drained well and coarsely chopped
3 cups (8 oz) shredded, high-quality Parmesan cheese
Garnish: Minced fresh parsley or thinly sliced green onions

In a medium bowl cream the cream cheese until soft, then beat in the mayonnaise until just blended. Do not over-mix. Fold in salmon and remaining ingredients, except garnish, until well combined.

Place dip in an 8-inch square baking dish or ovenproof serving dish. Smooth out but do not compact dip. (Dip can be covered and refrigerated for up to 3 days at this point.)

When ready to serve dip, place in a preheated 425°F oven. Bake for 12 to 15 minutes or until dip just starts to bubble around the edges, is heated through and the cheese is melted. If desired, sprinkle with parsley or green onions. Serve immediately.

Servings: ?? Not given
Nutrients per Serving: (without bread/crackers): 279 calories, 23g total fat, 8g saturated fat, 73% calories from fat, 52mg cholesterol, 14g protein, 5g carbohydrate, 2g fiber, 745mg sodium, 300mg calcium and 500mg omega-3 fatty acids.

Nutrition From: https://happyforks.com/analyzer
Servings: 16 (about 1/2 cup)
Serving Size: 110 g / 3.9 oz
Nutrition per Servings: 203 Calories, 105 Calories From Fat, 11.6g Total Fat, 3.9g Saturated Fat, 0g Trans Fat, 34mg Cholesterol, 480mg Sodium, 11g Total Carbs, 3g Dietary Fiber, 2g Sugar, 14g Protein
Vitamin A: 7% - Vitamin C: 20% - Calcium: 20% - Iron: 7


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Thursday, February 23, 2017

[Healthy_Recipes_For_Diabetic_Friends] Parmesan Chicken Topped with Spinach and Almonds - 2g Carbs

 

Parmesan Chicken Topped with Spinach and Almonds - 2g Carbs

From: Hellmann's
Servings: 6

1 1/2 Tbsp Hellmann's or Best Foods Real Mayonnaise
1 cup loosely packed baby spinach leaves, chopped
1 Tbsp chopped almonds
2 tsp grated Parmesan cheese
1 tsp plain dry bread crumbs
4 boneless, skinless chicken breasts (about 1 pound)

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Servings: 4
Nutrition per Serving: 180 Calories, 6g Fat, 10mg Cholesterol, 140mg Sodium, 27g Protein, 2g Carbs

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[Healthy_Recipes_For_Diabetic_Friends] Bell Pepper Salad - 6g Carbs OR 8g Carbs, 1g Fiber, 4g Sugar

 

Bell Pepper Salad - 6g Carbs OR 8g Carbs, 1g Fiber, 4g Sugar

From: The Diabetic Newsletter
Servings: 4

1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 tsp black pepper
1 medium-sized yellow bell pepper
2 tsp capers, rinsed and drained

Preheat broiler.

Place bell peppers under broiler and lightly charred, turning to grill all sides.

Remove from broiler to a paper bag. Close bag and set aside.

When peppers cool, peel, core, seed and cut into strips.

Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.

Sprinkle with black pepper.

Garnish with capers and serve warm or chilled.

Servings: 4
Nutrition per Serving: 30 Calories, 2g Protein, 67mg Sodium, 6g Carbs

Nutrition From: www.happyforks.com/analyzer
Serving Size: 123 g (4.3 oz)
Servings: 4
Nutrition per Servings: 77 Calories, 4.5g Total Fat, 0.7g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 359mg Sodium, 8g Total Carbs, 1g Dietary Fiber, 4g Sugar, 2g Protein
Vitamin A: 24% - Vitamin C: 252% - Calcium: 1% - Iron: 3%


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[Healthy_Recipes_For_Diabetic_Friends] Tomatillo Turkey Chili - 29g Carbs, 8g Fiber

 

Tomatillo Turkey Chili - 29g Carbs, 8g Fiber

From: www.diabeticgourmet.com

Servings: 6

1 Tbsp. canola oil
1 cup chopped onion
2 medium green bell peppers, seeded and chopped
1 large red, orange or yellow bell pepper, seeded and chopped
1 lb lean ground turkey meat
4 cloves garlic, minced
1 - 2 fresh Fresno or jalapeno peppers, seeded and finely sliced
1 Tbsp coriander
1 Tbsp oregano
1 tsp chili powder, or to taste
1 tsp cumin
Salt and freshly ground black pepper
2 cups diced tomatillos OR 2 (11 oz.) cans
1 cup frozen yellow corn
1 (15 oz.) can no salt added pinto beans, rinsed and drained
2 cups low-fat, reduced-sodium chicken broth
1/3 cup finely chopped cilantro
1/3 cup chopped green onions
Lime wedges for garnish
1/2 cup non-fat, plain, Greek yogurt, optional

  > Quick cooking directions
In large pot, heat oil over medium-high heat. Add onion and bell peppers and saute until onion is translucent, about 5 minutes. Add turkey and saute until meat begins to brown, about 5 minutes.

Stir in garlic, Fresno or jalapeno peppers, coriander, oregano, chili powder and cumin. Salt and pepper to taste. Saute 2 minutes, stirring often.

Add tomatillos, corn, beans and broth. Reduce heat, cover and simmer for a minimum of 20 minutes, stirring occasionally.

Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.

   > Slow cooking directions
In medium skillet, heat oil over medium-high heat. Saute onion and turkey until turkey almost cooked through, but still slightly pink, about 5 minutes.

In slow cooker, add turkey-onion mixture and remaining ingredients except cilantro, green onions, lime and yogurt. Stir until combined. Cook on low for 6 hours or on high for 4 hours, stirring occasionally.

Divide chili among six serving bowls. Garnish with cilantro, green onions, lime wedges and yogurt, optional.

Servings: 6
Nutrition per Serving: 256 Calories, 9g Fat, 2g Saturated Fat, 75mg Sodium, 19g Protein, 29g Carbs, 8g Dietary Fiber


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[Healthy_Recipes_For_Diabetic_Friends] Orange Ginger Turmeric Roasted Root Vegetables - 33g Carbs, 7g Fiber, 14g Sugar OR...

 

Orange Ginger Turmeric Roasted Root Vegetables - 33g Carbs, 7g Fiber, 14g Sugar

From: www.theroastedroot.net/orange-ginger-turmeric-roasted-root-vegetables/#comments
Course: Side Dish
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4

1 cup turnip, peeled and chopped ( 1 large)
1 bunch rainbow carrots, peeled and chopped (8 carrots)
1 cup sweet potato, chopped
1 cup yellow onion, sliced
8 cloves garlic
1/4 cup olive oil
2 Tbsp balsamic vinegar
1 Tbsp pure maple syrup
2 tsp orange zest
1 Tbsp fresh ginger, peeled and grated
1/4 tsp ground turmeric
1 Tbsp Italian seasoning
1 tsp sea salt , to taste

Preheat the oven to 420 degrees Fahrenheit.

Add the last 8 ingredients (olive oil through sea salt) to a small blender and blend until completely smooth.

Spread the chopped vegetables on a large baking sheet. Pour the olive oil-balsamic mixture over the vegetables and use your hands to toss everything together until the vegetables are well-coated.

Cut the top off of the bulb of garlic, drizzle generously with olive oil, and wrap in foil.

Place the baking sheet with the vegetables on the center rack of the preheated oven, along with the foil-wrapped bulb of garlic. Roast 30 minutes, stirring halfway through, or until the vegetables are golden-brown and cooked through.

Un-wrap the bulb of garlic and peel the cloves. Add the roasted garlic to the rest of the vegetables. Taste vegetables for flavor and add sea salt to taste. Serve alongside your favorite entree.

Nutrition From: www.happyforks.com/analyzer
Serving Size: 278g
Servings: 6
Nutrition per Serving: 270 Calories, 14.1g Total Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 852mg Sodium, 33g Total Carbs, 7g Dietary Fiber, 14g Sugar, 4g Protein
Vitamin A: 574% - Vitamin C: 36% - Calcium: 13% - Iron: 11%

Without 1 "Tbsp pure maple syrup"  
Serving Size: 273g (9.6 oz)
Servings: 6
Nutrition per Serving: 257 Calories, 14.1g Total Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 852mg Sodium, 30g Total Carbs, 7g Dietary Fiber, 11g Sugar, 4g Protein
Vitamin A: 574% - Vitamin C: 36% - Calcium: 13% - Iron: 11%

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Wednesday, February 22, 2017

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Spiced Chicken Breasts - 4g Carbs, 1g Fiber, 1g Sugar

 

Mediterranean Spiced Chicken Breasts - 4g Carbs, 1g Fiber, 1g Sugar

From: Mediterranean Cookbook 16 Mediterranean Diet Recipes to Improve Your Health and Stay Fit PDF
Chicken is a staple in our home. It's less expensive than beef. It's lean (which is important for my houseful of athletes!). It's versatile. It's also filling. These Mediterranean spiced chicken breasts are so good that my children often request it for dinner. Also, if you make extra, you can shred it and freeze it for later use. It's great as a salad topper.

6 6 oz boneless, skinless chicken breasts
9 Tbsp lemon juice
9 Tbsp olive oil
10 garlic cloves
2 1/2 tsp paprika
2 tsp dried oregano
Salt and pepper, to taste

You're also going to need a couple of large freezer bags since there are six pieces of chicken. Divide up the lemon juice, olive oil, garlic, paprika, oregano, salt, and pepper into each freezer bag. This is going to be your marinade. Use a knife and poke some holes into each piece of chicken. This allows the marinade to soak into the meat. Next, place the chicken into the bags. Shut the bags and allow the chicken to marinate for at least two hours in the refrigerator. It's really good if you can do this the day before you plan to use the chicken. Once the chicken it marinated, you can cook it on the grill, the stove top, or bake it in the oven.

Nutrition From: www.happyforks.com/analyzer
Servings: 6
Serving Size: 220 g (7.8oz)
Nutrition per Serving: 400 Calories, 221 Calories From Fat, 24.9g Total Fat, 3.8g Saturated Fat, 0g Trans Fat, 124mg Cholesterol, 79mg Sodium, 4g Total Carbs, 1g Dietary Fiber, 1g Sugar, 39g Protein
Calcium: 3% - Iron: 7% - Vitamin A: 11% - Vitamin C: 17%


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