Saturday, May 31, 2014

[Healthy_Recipes_For_Diabetic_Friends] Re: Faux Baked Healthy Donuts - 5.5g Carbs, 1.3g Fiber, 3.4g Sugar

 

These look yummy. Have you tried this recipe. If so Are they like a cake donut?

Darlene


On 31/05/2014 8:46 AM, chefgloria1030@yahoo.com [Healthy_Recipes_For_Diabetic_Friends] wrote:
 

Faux Baked Healthy Donuts - 5.5g Carbs, 1.3g Fiber, 3.4g Sugar

 

From: SparkPeople user BLOGILATES

Turn this unhealthy breakfast treat into a filling breakfast hero with this recipe featuring almond flour, eggs and honey.

 

1 1/4 cups almond flour
1/4 tsp salt
1/4 tsp baking soda
3 eggs
2 Tbsp ho


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[Healthy_Recipes_For_Diabetic_Friends] Faux Baked Healthy Donuts - 5.5g Carbs, 1.3g Fiber, 3.4g Sugar

 

Faux Baked Healthy Donuts - 5.5g Carbs, 1.3g Fiber, 3.4g Sugar

 

From: SparkPeople user BLOGILATES

Turn this unhealthy breakfast treat into a filling breakfast hero with this recipe featuring almond flour, eggs and honey.

 

1 1/4 cups almond flour
1/4 tsp salt
1/4 tsp baking soda
3 eggs
2 Tbsp honey
1/4 cup coconut oil
1/2 tsp vanilla extract

 

1. Mix all ingredients together in a bowl.
2. Pour into greased donut pan.
3. Bake for 10 minutes at 350 degrees.

Tips: You can top the donuts with a glaze made from 1/2 a banana (microwaved for 1 minute) and a 1/2 cup of almond milk, then sprinkle with shredded coconut or chopped walnuts. (Not included in the calorie calculation.)


Servings: 12

Serving Size: 1 donut

Nutrition per Serving: 135 Calories, 11.6g Fat, 4.7g Saturated Fat, 0.3g Polyunsaturated Fat, 0.7g Monounsaturated Fat, 46.5mg Cholesterol, 92.6mg Sodium, 19.6mg Potassium, 5.5g Carbs, 1.3g Dietary Fiber, 3.4g Sugars, 4.1g Protein 


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Thursday, May 29, 2014

[Healthy_Recipes_For_Diabetic_Friends] Re: BASIL GRILLED SHRIMP KEBABS - 2g Carbs, 1g Fiber

 

Thank you for the information. I think I will do a kabob of just shrimp after the vegetables are done. Don't want to ruin good shrimp.

From: mailto:Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Sent: Wednesday, May 28, 2014 1:31 PM
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Subject: Re: BASIL GRILLED SHRIMP KEBABS - 2g Carbs, 1g Fiber




On the Chew yesterday they said it was better to have the meat, seafood, veggies on separate kabobs as they all cook differently. In this case the shrimp would be done way before the peppers.

Sent from my iPad


On May 28, 2014, at 1:30 PM, "gypsybussings@yahoo.com [Healthy_Recipes_For_Diabetic_Friends]" wrote:



BASIL GRILLED SHRIMP KEBABS - 2g Carbs, 1g Fiber


Recipe By :
Serving Size: 6
Preparation Time: 0:00
Categories: kebabs marinate shrimp

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
FOR THE MARINADE:
2 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
1/2 tablespoon lemon zest -- finely grated
salt -- to taste
freshly ground black pepper

FOR THE KEBABS:
1 bunch fresh basil -- (24 large leaves)
1 red bell pepper -- cut into 1" squares
1 yellow or green bell pepper -- cut into 1" squares
24 large shrimp -- peeled and deveined
banana pepper

1. Place the shrimp in a bowl and stir in the ingredients for the marinade. Marinate for 15 to 20 minutes. Meanwhile, soak the bamboo skewers in cold water to prevent them from burning.

2. Preheat the grill to high.

3. Thread the shrimp through the side into the skewers, placing a basil leaf and a slice of bell pepper between each. (Alternate red and yellow bell peppers.) Season with salt and pepper.

4. Grill the kebabs until the shrimp are pink and the peppers are cooked, about 2 minutes per side.

Source: "Make_it_Healthy_Recipes@yahoogroups.com 2008"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 53 Calories; 3g Fat (46.1% calories from fat); 5g Protein; 2g Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol; 36mg Sodium.

Exchanges: 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

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[Healthy_Recipes_For_Diabetic_Friends] Western Turkey Cakes - 2.5g Carbs, 1.1g Sugar

 

Western Turkey Cakes - 2.5g Carbs, 1.1g Sugar

2 egg whites, 1 yolk
1/4 lb 99% lean ground turkey
1/8 tsp salt, or to taste (optional)
1/8 tsp black pepper, or to taste
1 Tbsp green pepper, small dice (optional)
1 Tbsp onion, small dice (optional)
1 tsp extra virgin olive oil

In small bowl, whisk eggs until frothy. Add ground turkey. Continue to
whisk until eggs and turkey are combined and well blended. Season with
salt and pepper. Add green pepper and onion if desired, whisking until
thoroughly mixed. Heat a 10 inch non stick skillet and add extra virgin
olive oil to it. When pan is hot, add quarter cup amounts of mixture and
saute until golden brown on each side.

Makes: 1 serving

Nutritional Information per recipe (with optional ingredients): Calories
133 , Fat 9.4 gr , Sat. Fat 2.3 gr, Chol. 210 mg, Sod. 409 mg, Carb. 2.5
gr, Sug. 1.1 gr, Pro. 10.1 gr

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[Healthy_Recipes_For_Diabetic_Friends] Baked Eggs with Spinach and Tomatoes - 5.3g Carbs, 2g Fiber, 2.5g Sugar

 

Baked Eggs with Spinach and Tomatoes - 5.3g Carbs, 2g Fiber, 2.5g Sugar
 
From: www.budgetbytes.com
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Serves: 4

1/2 lb frozen spinach, thawed  
1/8 tsp garlic powder
1/8 tsp red pepper flakes (optional)  
Salt and pepper  
2 medium Roma tomatoes  
4 large eggs
2 Tbsp cream or half and half  
1/2 cup shredded cheese  

Preheat the oven to 400 degrees. Coat a 2 quart casserole dish with non-stick spray or coat with butter. Thaw the spinach and squeeze out most of the moisture (no need to go overboard here, just make sure it's not dripping).

Cut the tomatoes into chunks and place them in the bottom of the casserole dish. Sprinkle the spinach over the tomatoes. Season the tomatoes and spinach with the garlic powder, red pepper flakes, a pinch of salt, and some freshly cracked pepper (about 5 cranks of a pepper mill).

Crack the eggs on top of the spinach and tomatoes. Drizzle the cream over everything in the dish, then top with the shredded cheese. Bake the dish in the oven for 15-20 minutes, or until the whites are opaque, but still soft and moist (they should jiggle slightly when you shake the dish). The exact cooking time will depend on the size and shape of your dish, so begin checking for doneness at around 15 minutes.

Notes: To increase the servings to two eggs per person, simply keep all of the other ingredients the same and add 8 eggs to the dish instead of four. Baking time may increase.

You can use any type of shredded cheese you like, although creamier cheeses work best.

Nutrition From: www.caloriecount.about.com
Serves: 4
Serving Size: 184 g
Nutrition per Serving: 157 Calories, 93 Calories from Fat, 10.3g Total Fat, 4.8g Saturated Fat, 202mg Cholesterol, 208mg Sodium, 548mg Potassium, 5.3g Total Carbs, 2g Dietary Fiber, 2.5g Sugars, 12.1g Protein
Vitamin A 125% - Vitamin C 41% - Calcium 19% - Iron 20%
Nutrition Grade: A

Good points:
    High in calcium
    High in iron
    High in manganese
    High in phosphorus
    High in riboflavin
    High in selenium
    Very high in vitamin A
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] 5 Healthy Grilling Tips From: Dr Weil

 

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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Wednesday, May 28, 2014

Re: [Healthy_Recipes_For_Diabetic_Friends] BASIL GRILLED SHRIMP KEBABS - 2g Carbs, 1g Fiber

 

On the Chew yesterday they said it was better to have the meat, seafood, veggies on separate kabobs as they all cook differently.  In this case the shrimp would be done way before the peppers.

Sent from my iPad


On May 28, 2014, at 1:30 PM, "gypsybussings@yahoo.com [Healthy_Recipes_For_Diabetic_Friends]" <Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com> wrote:

 

 BASIL GRILLED SHRIMP KEBABS - 2g Carbs, 1g Fiber

Recipe By :
Serving Size: 6    
Preparation Time: 0:00
Categories: kebabs    marinate   shrimp

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        FOR THE MARINADE:
  2        tablespoons  fresh lemon juice
  1         tablespoon  extra virgin olive oil
     1/2    tablespoon  lemon zest -- finely grated
                        salt -- to taste
                        freshly ground black pepper

                        FOR THE KEBABS:
  1              bunch  fresh basil -- (24 large leaves)
  1                     red bell pepper -- cut into 1" squares
  1                     yellow or green bell pepper -- cut into 1" squares
  24             large  shrimp -- peeled and deveined
                        banana pepper

1.  Place the shrimp in a bowl and stir in the ingredients for the marinade.  Marinate for 15 to 20 minutes.  Meanwhile, soak the bamboo skewers in cold water to prevent them from burning.

2.  Preheat the grill to high.

3.  Thread the shrimp through the side into the skewers, placing a basil leaf and a slice of bell pepper between each.  (Alternate red and yellow bell peppers.)  Season with salt and pepper. 

4.  Grill the kebabs until the shrimp are pink and the peppers are cooked, about 2 minutes per side.

Source: "Make_it_Healthy_Recipes@yahoogroups.com   2008"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 53 Calories; 3g Fat (46.1% calories from fat); 5g Protein; 2g Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol; 36mg Sodium. 

Exchanges: 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

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[Healthy_Recipes_For_Diabetic_Friends] Crab-and-Avocado Salad with Ginger Vinaigrette - 13g Carbs, 9g Fiber

 

Crab-and-Avocado Salad with Ginger Vinaigrette - 13g Carbs, 9g Fiber

Source: Quick from Scratch - Soups and Salads
Creamy avocados plus delicate crabmeat plus a tart ginger-and-lemon vinaigrette equals one great salad. Substitute cooked shrimp or grilled scallops for the crab in the equation, if you like; the result will be just as delicious.
Active Time: 10 Min
Total Time: 10 Min
Serves: 4

2 tsp chopped fresh ginger
Grated zest of 1/2 lemon
2 tsp lemon juice
1 1/2 Tbsp white wine vinegar or rice-wine vinegar
2 scallions including green tops, chopped
1 tsp soy sauce
1/2 tsp salt
1/3 cup cooking oil
3/4 lb watercress, tough stems removed (about 2 quarts)
1/2 head romaine lettuce (about 3/4 lb), cut crosswise into 1-inch strips (about 2 quarts)
2 ripe avocados, preferably Haas, diced
1/2 lb lump crab meat, picked free of shell

In a blender, combine the ginger, lemon zest, lemon juice, vinegar, scallions, soy sauce, and 1/4 teaspoon of the salt. Pulse to chop. Add the oil and puree until smooth.

In a large glass or stainless-steel bowl, combine the watercress, romaine, avocados, and the remaining 1/4 teaspoon salt. Toss the salad with all but 3 tablespoons of the vinaigrette and mound the salad on plates.

Toss the crabmeat with the remaining vinaigrette. Spoon the dressed crabmeat over the salads.

KITCHEN TIP: Wait until you're ready to toss the salad before dicing the avocados. The acidity in the vinaigrette will keep them from turning brown.

Serves: 4
Nutrition per Serving: 405 Calories, 35g     Total Fat, 78% Calories from Fat, 0g Saturated Fat, 40mg Cholesterol, 627mg Sodium, 13g Total Carbs, 9g Fiber,18g Protein    


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[Healthy_Recipes_For_Diabetic_Friends] Healthy Seven Layer Dip - 6g Carbs, 3g Fiber, 1g Sugar

 

Healthy Seven Layer Dip - 6g Carbs, 3g Fiber, 1g Sugar

From: www.diabetesforecast.org

Preparation Time: 20 min
Servings: 20
Serving Size: 1/2 cup

1 container (8 oz) plain, nonfat Greek yogurt
1 Tbsp finely minced fresh cilantro
1 tsp hot chili powder
1/2 tsp ground cumin
1/2 tsp oregano flakes
2 med avocados, peeled, pitted, and mashed
1 Tbsp fresh lemon juice
3 cups fresh shredded spinach
1 can (15 oz) black beans, drained and mashed coarsely with a potato masher
1 cup chunky salsa, as mild or spicy hot as you prefer
1/2 cup reduced-fat shredded cheddar cheese
2 fresh plum tomatoes, seeded and diced
2 scallions, minced
10 black olives, pitted and diced

In a small bowl, combine the yogurt with the cilantro, chili powder, cumin, and oregano; set aside.

In another small bowl, combine the mashed avocado and fresh lemon juice; set aside.

Place the spinach in a clear serving bowl, such as a trifle dish. Spoon the black beans on the spinach. Use a spatula to spread the yogurt mixture over the beans. Spread the avocado mixture over the yogurt. Spoon the salsa over the avocado mixture. Sprinkle with the cheese and top with a layer each of plum tomatoes, scallions, and olives. Serve, if desired, with a selection of nonstarchy vegetables or baked multigrain chips.

Servings: 20
Serving Size: 1/2 cup
65 Calories, 3g Fat, 0.7g Saturated Fat, 6g Carbs, 3g Fiber, 1g Sugars, 0mg Cholesterol, 145mg Sodium, 215mg Potassium, 4g Protein, 65mg Phosphorus     

Choices: 1/2 Carbs, 1/2 Fat


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[Healthy_Recipes_For_Diabetic_Friends] BASIL GRILLED SHRIMP KEBABS - 2g Carbs, 1g Fiber

 

 BASIL GRILLED SHRIMP KEBABS - 2g Carbs, 1g Fiber

Recipe By :
Serving Size: 6    
Preparation Time: 0:00
Categories: kebabs    marinate   shrimp

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        FOR THE MARINADE:
  2        tablespoons  fresh lemon juice
  1         tablespoon  extra virgin olive oil
     1/2    tablespoon  lemon zest -- finely grated
                        salt -- to taste
                        freshly ground black pepper

                        FOR THE KEBABS:
  1              bunch  fresh basil -- (24 large leaves)
  1                     red bell pepper -- cut into 1" squares
  1                     yellow or green bell pepper -- cut into 1" squares
  24             large  shrimp -- peeled and deveined
                        banana pepper

1.  Place the shrimp in a bowl and stir in the ingredients for the marinade.  Marinate for 15 to 20 minutes.  Meanwhile, soak the bamboo skewers in cold water to prevent them from burning.

2.  Preheat the grill to high.

3.  Thread the shrimp through the side into the skewers, placing a basil leaf and a slice of bell pepper between each.  (Alternate red and yellow bell peppers.)  Season with salt and pepper. 

4.  Grill the kebabs until the shrimp are pink and the peppers are cooked, about 2 minutes per side.

Source: "Make_it_Healthy_Recipes@yahoogroups.com   2008"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 53 Calories; 3g Fat (46.1% calories from fat); 5g Protein; 2g Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol; 36mg Sodium. 

Exchanges: 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

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Tuesday, May 27, 2014

[Healthy_Recipes_For_Diabetic_Friends] Baked Halibut with Kale and Walnuts - 8.7g Carbs, 2.1g Fiber

 

Baked Halibut with Kale and Walnuts - 8.7g Carbs, 2.1g Fiber

From: Kale Recipes: Delicious Recipes Using This Superfood To Keep The Whole Family Healthy! (The Simple Recipe Series) Ready Recipe Books. Kindle.
Prep Time: 30 min
Servings: 4

4 (4 to 6 oz) halibut fillets
2 Tbsp lemon juice
Salt, to taste
Pepper, to taste
2 Tbsp olive oil
1 bunch kale, rinsed and chopped
1/2 cup chopped walnuts

Preheat the oven to 350 degrees F.

Place the fillets on a baking sheet and brush with lemon juice.

Season the fillets with salt and pepper to taste then bake for 12 to 15 minutes until the fish flakes easily with a fork.

Meanwhile, heat the olive oil in a large skillet over medium heat.

Add the walnuts and cook for 3 minutes, stirring.

Stir in the chopped kale and cook for 3 to 4 minutes until wilted.

Serve the fish hot with the kale.

Nutrition From: www.caloriecount.about.com - Using 6 oz halibut!
Servings: 4
Serving Size: 268 g
Nutrition per Serving: 430 Calories, 192 Calories from Fat, 21.3g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 70mg Cholesterol, 187mg Sodium, 1400mg Potassium, 8.7g Total Carbs, 2.1g Dietary Fiber, 51.2g Protein
Vitamin A 212% - Vitamin C 140% - Calcium 20% - Iron 19%
Nutrition Grade: A

Good points:
    Low in sodium
    Very low in sugar
    High in manganese
    High in magnesium
    High in niacin
    High in phosphorus
    Very high in selenium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Garlic Kale Spinach Dip - 9.1g Carbs, 1.1g Fiber, 1.2g Sugar

 

Garlic Kale Spinach Dip - 9.1g Carbs, 1.1g Fiber, 1.2g Sugar

From: Kale Recipes: Delicious Recipes Using This Superfood To Keep The Whole Family Healthy! (The Simple Recipe Series) Ready Recipe Books. Kindle.
Servings: 6

2 cups plain Greek yogurt
2 cups chopped kale
2 cups chopped spinach
¼ cup diced red onion
4 cloves garlic, peeled
1 tsp salt *

Place the kale, spinach, onion and garlic in a food processor.

Process the vegetables to finely chop them.

Transfer the vegetables to a bowl and stir in the yogurt, salt, pepper and onion powder.

Serve with chips for dipping.

Nutrition From: www.caloriecount.about.com
* Salt omitted!
Does not include chips for dipping! Consider using veggies instead!
Servings: 6
Serving Size: 117 g
Nutrition per Serving: 72 Calories, 0 Calories from Fat, 0.1g Total Fat, 0g Trans Fat, 7mg Cholesterol, 62mg Sodium, 180mg Potassium, 9.1g Total Carbs, 1.1g Dietary Fiber, 1.2g Sugars, 9.1g Protein
Vitamin A 87% - Vitamin C 52% - Calcium 27% - Iron 4%
Nutrition Grade: A-

Good points:
    Very low in saturated fat
    Very high in calcium
    High in manganese
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C


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