Tuesday, February 18, 2014

[Healthy_Recipes_For_Diabetic_Friends] Homemade Spinach Hummus Guacamole - 13.9g Carbs, 8.7g Fiber, 2.4g Sugar

 

Homemade Spinach Hummus Guacamole - 13.9g Carbs, 8.7g Fiber, 2.4g Sugar

From: Amie Valpon VIA www.prevention.com

3 ripe avocados
1 pint cherry tomatoes, halved
1/2 cup fresh baby spinach, chopped
1/4 cup fresh cilantro, chopped
1/4 cup red onion, chopped
4 Tbsp hummus   
1 tsp organic flax oil
1 tsp organic ground flax seeds
1/4 tsp chili powder
1 organic lemon, juiced
1/2 tsp sea salt
1/2 tsp freshly ground pepper

1. In a large bowl, combine all ingredients using the back of a fork.

2. Transfer to a serving bowl. Serve immediately with sliced organic vegetables.

Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 183 g (183g = 6.45 oz // 6.45 oz = 3/4 cup)
Nutrition per Serving: 246 Calories, 194 Calories from Fat, 21.6g Total Fat, 4.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 204mg Sodium, 678mg Potassium, 13.9g Total Carbs, 8.7g Dietary Fiber, 2.4g Sugars, 3.5g Protein
Vitamin A 18% - Vitamin C 43% - Calcium 2% - Iron 11%
Nutrition Grade: B+

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

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[Healthy_Recipes_For_Diabetic_Friends] Spanish Rice - 42.1g Carbs, 6.6g Fiber, 2g Sugar

 

Spanish Rice - 42.1g Carbs, 6.6g Fiber, 2g Sugar

{Recipe does not specify if using no salt tomato paste. If you wish to use less sodium use no salt tomato paste and omit salt. Take care, Gloria}

Source: The Power of Your Plate by Neal Barnard, M.D. VIA Physicians Committee for Responsible Medicine
This Spanish-style rice is extremely easy and very versatile. Serve it as a side dish, or add your favorite plant-protein for a one pot meal!
Servings: 8

2 cups dry brown rice
1/2 onion, chopped
1/2 green bell pepper, seeded and chopped
1/2 red bell pepper, seeded and chopped
3 garlic cloves, crushed
1 Tbsp paprika
1 cup water
6 oz tomato paste
Salt, to taste

Cook rice according to package directions. Set aside.

Combine onion, bell peppers, garlic, paprika, and water in a saucepan. Bring to a boil and simmer 15 minutes. Add tomato paste and rice and mix well. Add salt to taste.

Servings: 8
Nutrition per Serving: 200 Calories, 1.7g Fat, 0.3g Saturated Fat, 7.5% Calories from Fat, 0mg Cholesterol, 5.2g Protein, 42.1g Carbs, 6.6g Fiber, 2g Sugar, 325mg Sodium, 30mg Calcium, 1.4mg Iron, 27.8mg Vitamin C, 709 mcg Beta-carotene, 1.3 mg Vitamin E

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Monday, February 17, 2014

[Healthy_Recipes_For_Diabetic_Friends] Summer Salad - 13.7g Carbs, 3.2g Fiber, 6.5g Sugar

 

Summer Salad - 13.7g Carbs, 3.2g Fiber, 6.5g Sugar

From: www.peakmarket.com

3 cup broccoli, cut into small pieces    
3 cup cauliflower, cut into small pieces
1/2 cup feta cheese, crumbled
1/2 cup sunflower seeds
1 cup red onion, thinly sliced

  > DRESSING
1/4 cup mayonnaise
1 Tbsp lemon juice
1 cup plain yogurt
2 Tbsp sugar

Mix broccoli, cauliflower, cheese, sunflower seeds and onion in large salad bowl.

DRESSING:
In small bowl; mix mayonnaise, lemon juice, yogurt and sugar until well blended. Pour over salad and serve.

Nutrition From: www.caloriecount.about.com
Using plain non fat yogurt. Omitting sugar.
Servings: 6
Serving Size: 180 g
Nutrition per Serving: 148 Calories, 73 Calories from Fat, 8.1g Total Fat, 2.6g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 264mg Sodium, 440mg Potassium, 13.7g Total Carbs, 3.2g Dietary Fiber, 6.5g Sugars, 6.9g Protein
Vitamin A 7% - Vitamin C 111% - Calcium 16% - Iron 5%
Nutrition Grade: A

Good points:
    High in calcium
    High in phosphorus
    High in riboflavin
    Very high in vitamin B6
    Very high in vitamin C

Bad points:
    High in sugar

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Saturday, February 15, 2014

[Healthy_Recipes_For_Diabetic_Friends] Spinach Basmati Soup with Yogurt - Turkish - 16g Carbohydrate; 3g Dietary Fiber

 

                      
* Exported from MasterCook *

                     Spinach Basmati Soup with Yogurt

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  olive oil
  2               cups  minced onion -- (1 large)
  1           teaspoon  ground cumin
     1/2      teaspoon  turmeric
     3/4      teaspoon  salt -- or more to taste
  1         tablespoon  minced garlic -- or crushed
     1/2         pound  fresh spinach -- (or more) washed, stemmed, coarsely chopped
  3               cups  water -- or vegetable stock
  1                cup  cooked brown basmati rice
  1                cup  plain yogurt -- at room temperature
                        Black pepper

1.  Place a soup pot or Dutch oven over medium heat for about a minute,
then add the olive oil and onion, and swirl to coat the pan. Add the
cumin, turmeric, and 1/4 teaspoon of the salt and cook, stirring, for 5 to
8 minutes, or until the onion becomes soft. Add the garlic and another 1/4
teaspoon of the salt, reduce the heat to low, and continue to cook for
another 5 minutes or so. Toss in the spinach plus the remaining 1/4
teaspoon salt. Stir, then cover and cook over medium-low heat for 5
minutes longer.

2.  Add the water or stock, bring to a boil, then lower the heat to a
simmer. Cover and cook over the lowest possible heat for 10 minutes.

3.  Turn off the heat and stir in the rice and yogurt. Taste to adjust the
salt and add black pepper to your liking. It's now ready to serve.

MAKES 5 OR 6 SERVINGS

OPTIONAL ENHANCEMENTS:
A light scattering of golden raisins,
A spoonful of harissa or Fire-Roasted Bell Pepper Saladita (page 380), 
Crunchy Chickpea Crumble (page 403), on the side or sprinkled on top,  
A sprinkling of lightly toasted chopped walnuts or pine nuts, 
Minced fresh mint.

AuthorNote: Soothing and thick, tart, lightly spiced, and golden-hued,
this is the soup to turn to when need some calm. All will make sense for a
moment when you sit down with this bowlful, you will come away feeling
truly well fed. You'll need little else to call this a meal.

You can cook the rice well ahead of time (see page 189). Once it is ready,
this dish comes together quickly and can be served as soon as it's
assembled. And you can just as easily store it in the refrigerator and
reheat (gently) later. It should keep very well for several days and will
thicken as it sits. If you like, you can thin the leftovers with water or
stock.

ChupaNote: serve with some kind of hot sauce or red pepper flakes.

Cuisine:
  "Turkish"
Source:
  "Heart of the Plate: vegetarian recipes for a new generation by Mollie
  Katzen, 2013"
S(Formatted by Chupa Babi):
  "Feb 2014"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 134 Calories; 6g Fat (41.6%
calories from fat); 4g Protein; 16g Carbohydrate; 3g Dietary Fiber; 5mg
Cholesterol; 322mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1
Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 2801 0 0

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[Healthy_Recipes_For_Diabetic_Friends] SC Wild Rice with Pecans and Cherries - 26 g carb., 3 g dietary fiber

 

* Exported from MasterCook *

                  SC Wild Rice with Pecans and Cherries

Recipe By     :
Serving Size  : 7     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/3           cups  broth -- veg or chik'n
     3/4           cup  wild rice -- rinsed and drained
     1/2           cup  coarsely shredded carrot -- (1 medium)
  2 1/2          ounce  sliced mushrooms -- one jar drained
  1         tablespoon  butter
  1           teaspoon  dried marjoram -- crushed
     1/8      teaspoon  salt
     1/8      teaspoon  ground black pepper
     1/3           cup  dried tart cherries
     1/3           cup  sliced green onions
     1/4           cup  broken pecans -- toasted

1.  In a 1 1/2- or 2-quart slow cooker stir together broth, wild rice,
carrot, mushrooms, butter, marjoram, salt, and pepper.

2.  Cover and cook on low-heat setting for S to 6 hours. If no heat
setting is available, cook for 4'/z to 5 hours.

3. Turn off cooker. Stir in dried cherries and green onions. Cover and let
stand for lo minutes. Before serving, sprinkle with pecans.

Number of Servings: 6 to 8
Prep: 20 minutes 
Slow Cook: 5 to 6 hours (low)  
Stand: 10 minutes 

Nutrition facts per serving: 166 cal.(33% fat), 6 g total fat (2 g sat.
fat), 6 mg chol., 49i mg sodium, 26 g carb., 3 g dietary fiber, 5 g sugar,
4 g protein.

Source:
  "Better Homes & Gardens Year-Round Slow Cooker: more than 500 recipes
  for all seasons"
S(Formatted by Chupa Babi):
  "Feb 2014"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 135 Calories; 5g Fat (30.8%
calories from fat); 3g Protein; 21g Carbohydrate; 2g Dietary Fiber; 4mg
Cholesterol; 61mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 1/2 Fruit; 1 Fat.

NOTES : Cooker: 1 1/2 to 2 qts
        Time: LOW 5 to 6 hrs
        Stand Time: 10 mins

Nutr. Assoc. : 0 0 904921 0 222 0 0 0 0 0 920148

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[Healthy_Recipes_For_Diabetic_Friends] SC Spinach-Parmesan Dip- 6 g carb., 2 g dietary fiber

 

                      
* Exported from MasterCook *

                         SC Spinach-Parmesan Dip

Recipe By     :
Serving Size  : 16    Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Nonstick cooking spray
  20             ounce  frozen chopped spinach -- 2 ten-oz packages, thawed
  14             ounce  canned quartered artichoke hearts -- (1 can) drained and coarsely chopped
  1                cup  chopped onion -- (1 large)
  1         tablespoon  Dijon-style mustard
  4             cloves  garlic -- minced
     1/2      teaspoon  dried oregano -- crushed
     1/4      teaspoon  cayenne pepper
     1/2           cup  light mayonnaise -- or salad dressing
     1/2           cup  fat-free sour cream
     1/4           cup  shredded Parmesan cheese -- (1 ounce)
     1/4           cup  shredded Italian-blend cheese -- (1 ounce)
  1         tablespoon  lemon juice
                        To serve: -- Assorted vegetable dippers

1.  Coat the inside of a 3 1/2 or 4-quart slow cooker with cooking spray;
set aside. Squeeze spinach dry, reserving 1/3 cup of the spinach liquid.
In the prepared cooker combine spinach, the reserved spinach liquid,
artichokes, onion, mustard, garlic, oregano, and cayenne pepper.

2.  Cover and cook on low-heat setting for 2 1/2 to 3 hours or on
high-heat setting for 1 1/2 hours. Turn off cooker. Stir in mayonnaise,
sour cream, Parmesan cheese, Italian cheese, and lemon juice. Serve dip
with vegetable dippers.

Number of Servings: 16
Prep: 10 minutes 
Slow Cook: 2 1/2 to 3 hours (low) or 1 1/2 hours (high) 

Nutrition facts per serving: 66 cal., 4 g total fat (1 g sat. fat), 5 mg
chol., 229 mg sodium, 6 g carb., 2 g dietary fiber, 2 g sugar, 3 g
protein.

ChupaNote: also good the next day as a sandwich spread, or reheated &
thinned with pasta water for a pasta sauce.

Source:
  "Better Homes & Gardens Year-Round Slow Cooker: more than 500 recipes
  for all seasons"
S(Formatted by Chupa Babi):
  "Feb 2014"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 58 Calories; 2g Fat (35.8% calories
from fat); 3g Protein; 6g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol;
185mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0
Fruit; 1/2 Fat; 0 Other Carbohydrates.

NOTES : Cooker: 3/12 to 4 qt
        Time: LOW 2 1/2 to 3 hrs; HIGH 1 1/2 hrs

Nutr. Assoc. : 0 0 903025 0 0 0 0 0 0 0 0 1281 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Green Pea and Feta Dip - 4g Carbohydrate; 1g Dietary Fiber

 

                      
* Exported from MasterCook *

                          Green Pea and Feta Dip

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 3/4           cups  frozen petite green peas -- thawed
     3/4           cup  crumbled reduced-fat feta cheese -- (3 ounces)
  2        tablespoons  chopped fresh mint
  1              small  garlic clove
  1         tablespoon  water
  1         tablespoon  extra-virgin olive oil
  2          teaspoons  fresh lemon juice
     1/2      teaspoon  freshly ground black pepper

Place all the ingredients in a blender or food processor; process until
combined but not smooth.

Yields 12 servings 

Green peas add fiber, color, and a subtle sweetness to this hummus-like
dip. Serve with pita wedges or fresh-cut veggies, or use it as a spread
for sandwiches.

Source:
  ""Cooking Light Complete Meals in Minutes: great recipes in 15, 20, 30
  minutes""
S(Formatted by Chupa Babi):
  "Feb 2014"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 52 Calories; 3g Fat (54.4% calories
from fat); 2g Protein; 4g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol;
129mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0
Fruit; 1/2 Fat.

Nutr. Assoc. : 3459 20048 0 0 0 0 0 0

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