Monday, July 31, 2017

[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 - 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 - 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] Spaghetti Squash with Veggie Gratin - 1g Carbs, 0g Fiber

 

Spaghetti Squash  with Veggie Gratin -  1g Carbs, 0g Fiber

From: Wheat Belly Hearty Entrees
Not only is this a satisfying dinner, you can easily pack up  the leftovers for lunch the next day.
Servings: 6

1 spaghetti squash (about 3 lb)
1 tsp extra virgin olive oil
2 medium zucchini, finely chopped
1 cup sliced mushrooms
1/4 cup chopped spring onion
2 cloves garlic, minced
1 can (14 1/2 oz) diced tomatoes with Italian seasonings
3/4 cup (3 oz) shredded mozzarella cheese
1/4 cup chopped parsley
1/2 tsp sea salt
1/2 tsp ground black pepper
 
Mix the soy sauce, vinegar, oil, and ginger in a glass baking dish. Add the tuna steaks, turning to coat. Cover and marinate  in the refrigerator for  30 minutes, turning twice. Mix the sour cream and wasabi in a small bowl.

Coat a grill pan with   cooking spray. Remove the tuna from the dish and discard the marinade.  Place the steaks on the  hot grill pan. Cook for  6 minutes, turning once,  for medium rare. Serve  with the wasabi sauce.

Servings: 6
Nutrition per Serving: 190 Calories, 8g Fat, 2.5g Saturated Fat, 400mg Sodium, 1g Carbs, 0g Fiber, 27g Protein


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] One Pan Chicken - 1g Carbs, 2g Fiber

 

One Pan Chicken - 1g Carbs, 2g Fiber

From: Wheat Belly Hearty Entrees
This dish is very low in fat and carbs, but it's very filling.
Servings: 4

4 skinless, boneless chicken breast halves, cut into 1" pieces
2 cloves garlic, minced
1 can (15 oz) diced tomatoes, drained
1 bag (5 oz) baby spinach
2 cups thinly sliced mushrooms
1/2 cup Parmesan cheese, grated
 
1. Season the chicken   with sea salt and ground black pepper to taste.

2. . Coat a large nonstick   skillet with cooking spray, and place it over medium heat. When it's hot, add the chicken and cook  for 5 to 10 minutes, or until it's no longer pink and the juices run clear.

3. Remove the chicken to   a plate, covering it to keep it warm. Add the garlic to the pan. Cook for 2 to minutes, or until the garlic is fragrant. Add the tomatoes, spinach, and mushrooms. Cook for about 3 minutes, or until the liquid is reduced by half. Put the chicken back in the pan and stir. Adjust the seasoning, if necessary. Sprinkle with the cheese just before serving.

Servings: 4
Nutrition per Serving: 219 Calories, 5g Fat, 2.5g Saturated Fat, 432mg Sodium, 11g Carbs, 2g Fiber, 34g Protein


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Posted by: chefgloria1030@yahoo.com
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Sunday, July 30, 2017

[Healthy_Recipes_For_Diabetic_Friends] Greek Stew - 16g Carbs, 5g Fiber, 7g Sugar

 

Greek Stew - 16g Carbs, 5g Fiber, 7g Sugar

From: Wiggins, Darrin. Daniel Plan: Demystified - Soul Support And Healthy Weight Loss With 25 Delicious Daniel Plan Recipes (pp. 76-77). Darrin Wiggins. Kindle Edition.

Servings: 8

2 chopped onion
2 Tbsp oil
1 lb string beans
4 cup water
1 pkg spinach
6 zucchini
4 chunked yellow squash
4 tomatoes
8 lemon slices
1 tsp salt
3 Tbsp basil
1 Tbsp oregano
2 garlic cloves
2 Tbsp lemon juice

Take the onions and lightly brown them up in a skillet with a little bit of oil. Once the onions have had time to brown, you can add the garlic and oregano to the skillet and allow the ingredients to cook for another couple minutes.

Next, add in the tomatoes and 4 cups of water before continuing to cook for another 10 minutes. After this time you can throw in the rest of the ingredients and cook for 40 more minutes.

Serve this dish with a lemon slice inside each bowl and enjoy.

Nutrition From: https://happyforks.com/analyzer
Servings: 8
Serving Size: 14.9 oz (422g)
Nutrition per Serving: 120 Calories, 46 Calories From Fat, 5.2g Total Fat, 0.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 158mg Sodium, 16g Total Carbs, 5g Dietary Fiber, 7g Sugars, 5g Protein – Vitamin A: 84% - Vitamin C: 76% - Calcium: 10% - Iron: 13%


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Friday, July 28, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chicken and Asparagus Lemon Stir Fry - 10g Carbs, 3g Fiber, 0g Sugar

 

Chicken and Asparagus Lemon Stir Fry - 10g Carbs, 3g Fiber, 0g Sugar

From: www.skinnytaste.com
A quick Spring stir fry made with chicken and asparagus

I used a reduced-sodium Japanese soy sauce called Shoyu which is similar to Chinese soy sauce, but has a more full bodied flavored and a touch of sweetness that I'm really in love with. I like Eden, which is organic and non-GMO. You can use either one, or even Tamari if you're gluten free. We served this over brown rice to complete the meal.

1 1/2 lb skinless chicken breast, cut into 1-inch cubes
Kosher salt, to taste
1/2 cup reduced-sodium chicken broth
2 Tbsp reduced-sodium shoyu OR soy sauce (OR Tamari for GF)
2 tsp cornstarch
2 Tbsp water
1 Tbsp canola OR grapeseed oil, divided
1 bunch asparagus, ends trimmed, cut into 2-inch pieces
6 cloves garlic, chopped
1 Tbsp fresh ginger
3 Tbsp fresh lemon juice
Fresh black pepper, to taste

Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine.

Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes.  Add the garlic and ginger and cook until golden, about 1 minute. Set aside.

Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside.

Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

Servings: 4
Serving Size: 1 1/4 cups
Nutrition per Serving: 268 Calories, 7g Fat, 98mg Cholesterol, 437mg Sodium, (without salt), 10g Carbs, 3g Fiber, 0g Sugar, 41g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Brown Rice, Asparagus, and Tomato Salad - 22g Carbs, 3g Fiber

 

Brown Rice, Asparagus, and Tomato Salad -  22g Carbs, 3g Fiber

From: www.diabetesselfmanagement.com

1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 tsp lemon juice
2 tsp olive oil
1/8 tsp salt
1/8 tsp black pepper
1/4 cup minced fresh chives OR green onions
2 tsp minced fresh dill

Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.

Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.

Add rice to salad bowl. Pour in dressing; toss lightly to coat.

Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.

Servings.: 4
Serving size: 3/4 cup
Nutrition per Serving: 130 Calories, 3g Fat, 1g Saturated Fat, 0mg Cholesterol, 97mg Sodium, 22g Carbs, 3g Fiber, 4g Protein

Exchanges per serving: 1 1/2 Bread/Starch


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Wednesday, July 26, 2017

[Healthy_Recipes_For_Diabetic_Friends] Grilled Salmon with Roasted Corn Relish - 18.1g Carbs, 2.7g Fiber

 

Grilled Salmon with Roasted Corn Relish - 18.1g Carbs, 2.7g Fiber

From: Cooking Light June 2007
Grilled chiles and corn give the relish a wonderfully smoky flavor that pairs perfectly with grilled salmon seasoned with just salt, pepper, and cumin. Serve with a mixed green salad to round out the meal.
Servings: 4
Serving size: 1 fillet and 3/4 cup relish

4 Anaheim chiles
Cooking spray
2 shucked ears corn
1 cup diced tomato
1/4 cup chopped fresh cilantro
6 Tbsp fresh lime juice
1 tsp salt, divided
1/2 tsp freshly ground black pepper, divided
1 tsp ground cumin
4 (6-oz) skinless salmon fillets

Prepare grill.

Place chiles on grill rack coated with cooking spray; grill 5 minutes on each side or until blackened. Place chiles in a heavy-duty zip-top plastic bag; seal. Let stand 5 minutes. Peel chiles; cut in half lengthwise. Discard seeds and membranes. Cut chiles into 1/4-inch strips.

Place corn on grill rack coated with cooking spray; grill 10 minutes or until lightly browned, turning occasionally. Cool slightly. Cut kernels from cobs.

Combine chiles, corn, tomato, cilantro, and juice; toss gently. Add 1/2 teaspoon salt and 1/4 teaspoon black pepper.

Combine remaining 1/2 teaspoon salt, remaining 1/4 teaspoon black pepper, and cumin, stirring well. Rub spice mixture evenly over both sides of salmon. Place salmon on grill rack coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with relish.

Servings: 4
Serving size: 1 fillet and 3/4 cup relish
Nutrition per Serving: 304 Calories, 335 Calories From Fat, 11.3g Fat, 2.6g Sat Fat, 4.8g Mono Fat, 2.9g Poly Fat, 80mg Cholesterol, 18.1g Total Carbs, 2.7g Dietary Fiber, 33.9g Protein, 1.7mg Iron, 671mg Sodium, 39mg Calcium


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Posted by: chefgloria1030@yahoo.com
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[Healthy_Recipes_For_Diabetic_Friends] New file uploaded to Healthy_Recipes_For_Diabetic_Friends

 

Hello,

This email message is a notification to let you know that
a file has been uploaded to the Files area of the Healthy_Recipes_For_Diabetic_Friends
group.

File : /Salmon/Grilled Salmon with Roasted Corn Relish - 18.1g Carbs...
Uploaded by : chefgloria1030 <chefgloria1030@yahoo.com>
Description : From: Cooking Light June 2007 -...2.7g Fiber

You can access this file at the URL:
https://groups.yahoo.com/neo/groups/Healthy_Recipes_For_Diabetic_Friends/files/Salmon/Grilled%20Salmon%20with%20Roasted%20Corn%20Relish%20-%2018.1g%20Carbs...

To learn more about file sharing for your group, please visit:
https://help.yahoo.com/kb/index?page=content&y=PROD_GRPS&locale=en_US&id=SLN15398

Regards,

chefgloria1030 <chefgloria1030@yahoo.com>

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