Thursday, December 31, 2015

[Healthy_Recipes_For_Diabetic_Friends] Potato and Cauliflower Curry - 20.9g Carbs, 3.9g Fiber, 5.6g Sugar

 

Potato and Cauliflower Curry - 20.9g Carbs, 3.9g Fiber, 5.6g Sugar

From: http://www.pcrm.org/health/diets/kickstart/kickstart-programs
Turmeric and other Indian spices are getting more and more attention for their anti-cancer properties. Put them with known cancer-fighting vegetables and you're in for real health food. For a hotter curry, increase the amount of cayenne.
Servings: 6

1 onion, chopped or thinly sliced
1 15 oz can chopped tomatoes OR 1 1/2 cups freshly chopped tomatoes
1/8-1/4 tsp cayenne pepper
1/4 tsp cinnamon
1/4 tsp ground ginger
1/2 tsp ground coriander
1/2 tsp turmeric
1/2 tsp cumin seeds
Head cauliflower, broken or cut into bite-size florets (3-4 cups)
2 medium potatoes, chopped (peeling optional)
1/2 tsp salt

Heat 1/2 cup of water in a large pot. Add onion and cook over medium-high heat for about 3 minutes, stirring occasionally, until onion begins to soften. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, for about 5 minutes. Add water, 1/4 cup at a time, if needed to prevent sticking.

Toast cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat for about 2 minutes, stirring constantly. Add spices to vegetables along with tomatoes, and salt. Stir to mix, then cover and simmer for about 20 minutes until flavors are blended.

Stored in a covered container in the refrigerator, leftover Potato and Cauliflower Curry will keep for up to 3 days.

Variation: For a sweeter curry, add 1/2 cup golden raisins or 2 tablespoons of apple juice concentrate in with the tomatoes and salt. (Not included in nutrition!)

Servings: 6
Nutrition per Serving: 91 Calories; 0.4g Fat, 0.1g Saturated Fat, 4.1% Calories from Fat, 0mg Cholesterol, 2.7g Protein, 20.9g Carbs, 3.9g Fiber, 5.6g Sugar, 302mg Sodium, 53mg  Calcium, 2.3mg Iron - Vitamin C: 30 mg; Beta Carotene: 66 mcg; Vitamin E: 0.6 mg


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[Healthy_Recipes_For_Diabetic_Friends] Low Carb Pumpkin Cheesecake Mousse - 4.2g Carbs, 1.3g Sugar

 

Low Carb Pumpkin Cheesecake Mousse - 4.2g Carbs, 1.3g Sugar

From: www.sugarfreemom.com
Author: Brenda Bennett | Sugar-Free Mom
Prep time:  5 min
Total time:  5 min

2 8oz pkg cream cheese
1 15oz can pure pumpkin puree (not pumpkin pie filling)
2 cups heavy cream
Pinch salt
2 tsp pumpkin pie spice
1-2 tsp vanilla liquid stevia or to taste
1 tsp vanilla extract
Optional toppings: cacao nibs or Sukrin Gold Brown Sugar Substitute

1. In a Kitchenaid or stand mixer blend cream cheese and pumpkin until smooth.
2. Add the rest of the ingredients and blend until whipped and fluffy about 5 minutes.
3. Taste and adjust sweetener to your liking if needed.
4. Pipe into serving glasses and top with cacao nibs or brown sugar sub like Sukrin if desired.
5. Keep refrigerated until ready to serve.

Serves: 12
Serving Size: 1/2 cup
Nutrition per Serving: 214 Calories, 21g Fat, 13.1g Saturated Fat, 70mg Cholesterol, 4.2g Carbs, 1.3g Sugar, 124mg Sodium, 1.5g Fiber, 3.9 Protein


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[Healthy_Recipes_For_Diabetic_Friends] Chicken Veggie Risotto - 25g Carbs, 4g Fiber

 

Chicken Veggie Risotto - 25g Carbs, 4g Fiber

 

From: www.fruitsandveggiesmorematters.org - Texas A & M AgriLife Extension Services Health Living Website

This dish is elegant enough for a dinner party and easy enough for a last minute supper!

Prep Time: 30 min

Category: Main Dishes

Serves: 4

Cups of Fruits & Vegetables per Serving: 1

 

1 Tbsp vegetable oil

1 lb boneless, skinless chicken breast, cut into small pieces

1 tsp garlic-herb seasoning (salt-free)

1/2 tsp black pepper

1/4 tsp red pepper flakes

1 small onion, thinly sliced

1 (10 1/2 oz can) reduced-sodium chicken broth

1/4 cup water

1 1/2 cup instant brown rice, uncooked

1 1/2 cup grape tomatoes, halved

4 cups baby spinach leaves, washed and patted dry

 

Heat oil in large skillet over medium heat. Sprinkle chicken pieces with seasonings. Add  chicken pieces; cover and cook about 10 minutes, stirring frequently until chicken is done.

 

Add onion and stir-fry for about 1 minute. Stir in broth, water, rice, tomatoes, and spinach. Bring to a boil. Reduce heat to low and cover. Simmer about 10 minutes.

 

Turn burner off and let stand for 5 more minutes or until rice absorbs most of the liquid.

 

Serves: 4

Nutrition per Serving: 280 Calories, 26% of Calories from Fat, 8g Total Fat, 1g Saturated Fat, 70mg Cholesterol, 325mg Sodium, 25g Carbs, 4g Dietary Fiber, 25g Protein


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Saturday, December 26, 2015

[Healthy_Recipes_For_Diabetic_Friends] Broccoli and Zucchini Noodle Casserole - 10.1g Carbs, 2.6 g Fiber, 4.3 g Sugar

 

Broccoli and Zucchini Noodle Casserole -  10.1g Carbs, 2.6 g Fiber, 4.3 g Sugar

 

By: Judith Hine Favehealthyrecipes Original Recipe

Made with fresh veggies and healthy ingredients, this Broccoli and Zucchini Noodle Casserole will soon become your favorite casserole recipe. This vegetable casserole is both delicious and nutritious, so you won't feel guilty for serving this meal to your family. Put down that box of mac and cheese because this recipe is just as simple to make but it's so much better for you.

Cook Time: 45 min

Serves: 8

 

4 large zucchinis, unpeeled

1 tsp salt

4 large eggs

1 cup egg whites (about 8 eggs)

½ cup fat-free plain Greek yogurt

Fresh ground black pepper

2 cups broccoli, chopped into small pieces

2 cups kale, stemmed and chopped

½ cup basil leaves, roughly torn or chopped

1½ cup reduced-fat shredded Cheddar cheese, divided

 

1. Preheat oven to 350 degrees F and spray a 10-inch baking dish with cooking spray.

 

2. Use a spiral cutter to cut the zucchini into "noodles". Place the zucchini noodles into a large colander and sprinkle with the salt, tossing with your hands to mix. Let stand 20 minutes, tossing again a couple times. Place on a clean kitchen towel and roll and squeeze to remove as much moisture as possible.

 

3. In a large bowl, mix the eggs, egg whites, yogurt, and pepper. Add the dried zucchini, broccoli, kale, and basil into the bowl. Add one cup of the cheese and mix. Pour into the prepared baking dish and sprinkle with the remaining cheese. Bake for 40-45 minutes.

 

Notes:

The process of mixing the raw zucchini with salt and letting it stand is to remove excess moisture from the vegetable so that it does not make the dish water-y. Don't be tempted to skip this step.

If you don't have a spiral cutter, you can slice the zucchini very thinly on a mandolin, box grater, or using a food processor and julienne blade.

 

Serves: 8

Serving Size: 295g

Nutrition per Serving: 167 Calories, 7.2g Total Fat, 3.4g Saturated Fat, 0g Trans Fat, 10.1g Carbs, 2.6 g Fiber, 4.3 g Sugars, 17.4 g Protein


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Wednesday, December 23, 2015

[Healthy_Recipes_For_Diabetic_Friends] Kale Onion Tart - 6.9g Carbs, 0.8g Fiber, 3g Sugar ...

 

Kale Onion Tart - 6.9g Carbs, 0.8g Fiber, 3g Sugar

From: Kerwien, Erica (2013-04-22). Cooking for the Specific Carbohydrate Diet: Over 100 Easy, Healthy, and Delicious Recipes that are Sugar-Free, Gluten-Free, and Grain-Free (Kindle Locations 2173-2178). Ulysses Press. Kindle Edition.

Caramelized onions lend wonderful flavor to any savory recipe, including vegetable tarts. You can take the time to fully caramelize the onions, or cut it short and only cook them for about 15 minutes. If you don't have kale, you can substitute other greens you may have on hand, such as spinach or chard. If you want more of a quiche from this recipe, just add a bit more salt and 2 more eggs. And if you want to leave out the cheese, you can substitute SCD Yogurt (page 28) or crème fraîche (page 32).

2 Tbsp unsalted ghee (page 31) OR other cooking oil (or a mix of both)
1 large onion (white or yellow), about 1 1/2 cups finely diced
1/4 tsp salt, divided
Drizzle of honey (optional) (1 Tbsp used for nutrition)
2 garlic cloves, peeled and minced
4 eggs, lightly beaten
3 cups kale pieces (from about 6 large leaves)*
1 cup shredded Gruyère OR other Swiss cheese (about 4 oz)
Prepared Almond Tart Crust (page 100), in a tart or pie pan

* Tear the kale leaves from the stems and cut into bite-size pieces. Discard the stems, or save them for vegetable stock or juicing.

1. In a large skillet, heat the ghee or oil over medium heat.

2. Add the diced onions, sprinkle on 1/8 teaspoon salt, and cook for about 15 minutes, stirring occasionally, until the onions are translucent and beginning to brown. If you wish to fully caramelize the onions, cover the pan for the first 15 minutes, then uncover it, add a drizzle of honey, and cook for another 15 minutes, or until browned.

3. Add the garlic to the onion mixture and cook for a few more minutes.

4. Preheat your oven to 350° F.

5. Let the onion mixture cool in the skillet for a few minutes, then gently stir in the eggs, kale, shredded cheese, and 1/8 teaspoon salt.

6. Pour the filling into the prepared tart crust and bake for 20 minutes. Cool for a few minutes and then serve warm or store in the refrigerator, covered, for up to a week.

Servings: 8
Nutrition per Serving: 151 Calories, 97  Calories from Fat, 10.8g Total Fat, 4.2g Saturated Fat, 0g Trans Fat, 100mg Cholesterol, 167mg Sodium, 183mg Potassium, 6.9g Total Carbs, 0.8g Dietary Fiber, 3g Sugars, 8.3g Protein
Vitamin A 83% - Vitamin C 53% - Calcium 20% - Iron 5%
Nutrition Grade: B-

Good points:
    High in calcium
    Very high in vitamin A
    Very high in vitamin C

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Almond Tart Crust - 5.2g Carbs. 3g Fiber, 1g Sugar

From: Kerwien, Erica (2013-04-22). Cooking for the Specific Carbohydrate Diet: Over 100 Easy, Healthy, and Delicious Recipes that are Sugar-Free, Gluten-Free, and Grain-Free (Kindle Locations 2147-2157). Ulysses Press. Kindle Edition.
This tart crust can be used for quiches and savory tarts, and the seasonings can be changed to suit your own preferences or what you have on hand. I sometimes add fresh chopped thyme or rosemary to the mix, or some dill and oregano when I'm including feta cheese in my tart filling.
Quick Tip: This crust fills an 8-inch round tart pan or pie dish, or a 7 × 11-inch rectangular tart pan.

2 cups blanched almond flour or almond meal
1/2 tsp salt
1/4 cup unsalted butter, ghee (page 31) or coconut oil, softened
1 Tbsp water
1 Tbsp chopped fresh herbs OR 1 tsp dried herbs (optional)

1. Preheat your oven to 350° F.

2. Blend the almond flour or meal with the salt in a bowl.

3. Add the ghee, butter, or oil and the water, plus any herbs you're using. Blend until the dough is crumbly but sticks together when you press it with your fingers.

4. Press the dough into a tart pan or pie dish. 5 Bake for 10 minutes, or until the crust begins to brown slightly. Let cool for at least 10 minutes and then fill.

Makes: 1 tart crust or shell

Servings: 8
Nutrition per Serving: 189 Calories, 159 Calories from Fat, 17.6g Total Fat, 4.5g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 188mg Sodium, 181mg Potassium, 5.2g Total Carbs. 3g Dietary Fiber, 1g Sugars, 5.1g Protein
Vitamin A 4% - Calcium 7% - Iron 5%


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[Healthy_Recipes_For_Diabetic_Friends] Almond Flour Waffles - 10.2g Carbs, 2.1g Fiber, 6.7g Sugar

 

Almond Flour Waffles - 10.2g Carbs, 2.1g Fiber, 6.7g Sugar

From: Kerwien, Erica (2013-04-22). Cooking for the Specific Carbohydrate Diet: Over 100 Easy, Healthy, and Delicious Recipes that are Sugar-Free, Gluten-Free, and Grain-Free (Kindle Locations 1806-1813). Ulysses Press. Kindle Edition.

I have fond memories of meeting my grandmother on Manhattan's Upper East Side for the best Belgian waffles in town. The narrow, hole-in-the-wall diner had the most enormous waffle makers I had ever seen.
The size of your waffles will depend on your waffle iron, too, and there are many to choose from. My latest model has a nonstick surface, but if you're not into that, there are waffle makers that have cast-iron surfaces. While I don't need to grease mine, I usually give it a quick rub of butter or oil before I begin. It's also a good idea to fully warm up the iron to ensure that the first waffle is just as good as the next. To crisp your cooked waffles, place them in a dehydrator or oven at 150 ° F/ 65 ° C for up to 30 minutes.

1 cup blanched almond flour (or other nut flour)
1/4 tsp salt
1/4 tsp baking soda
1/4 tsp ground cinnamon (optional)
4 eggs
1 tsp vanilla extract
2 Tbsp honey

1. Preheat your waffle iron on a medium setting. Grease as needed, or according to the manufacturer's directions.

2. Place the almond flour, salt, baking soda, and cinnamon (if using) in a mixing bowl. Blend together using a whisk.

3. Add the eggs, vanilla, and honey and whisk until well blended.

4. Pour about 1/ 4 cup batter into the heated waffle maker (more or less, depending on your waffle iron) and close the lid.

5. When the waffle is ready, transfer it to a plate and add your favorite topping. Seal and store any extra waffles in the refrigerator for a few days, or freeze them for up to a month or so.

Makes: 6 to 8 waffles, depending on your waffle maker

Servings: 6
Serving Size: 56 g
Nutrition per Serving: 172 Calories, 110 Calories from Fat, 12.3g Total Fat, 1.6g Saturated Fat, 0g Trans Fat, 109mg Cholesterol, 197mg Sodium, 44mg Potassium, 10.2g Total Carbs, 2.1g Dietary Fiber, 6.7g Sugars, 5g Protein
Vitamin A 3% - Calcium 6% -     Iron 7%


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[Healthy_Recipes_For_Diabetic_Friends] Bacon Egg and Cheese Muffins - 3g Carbs, 1g Fiber, 1g Sugar

 

Bacon Egg and Cheese Muffins - 3g Carbs, 1g Fiber, 1g Sugar

From: www.diabetesdaily.com - Recipe from: Kathryn Anible's, Baking For The Specific Carbohydrate Diet (TM): 100 Grain-free, Sugar-free, Gluten Free Recipes. (p.45)
This is the all American breakfast in miniature.
Prep Time:10
Cook Time: 20-22 min
Course: Main Dish
Cuisine: Low Carb
Servings: 6
Carbs Per Serving: 3g

1/2 cup almond flour, blanched
1 tablespoon Shredded Cheddar, for the base mixture
1/4 cup Shredded Cheddar
1 tsp butter, unsalted
3-6 slices bacon, sugar-free
6 medium eggs

1. Preheat the oven to 350°F. Prepare a muffin pan by spraying the cups with vegetable oil.
2. Mix together the flour, 1 tablespoon of the cheese, and the butter.
3. Divide the mixture among six muffin cups, pressing about 1 heaping tablespoon into the bottom of each cup.
4. Line the sides of the cups with a single layer of bacon, cutting the bacon if it is too long.
5. Break 1 egg into each cup. If you prefer the eggs scrambled, beat them individually before adding them to the muffin cups.
6. Sprinkle the remaining cheese on top.
7. Bake for 18 to 22 minutes, or just until the eggs are set. Serve hot.
8. Store remaining muffins covered in the refrigerator for up to one week.

Recipe Notes: Want a super-simple breakfast that is fun to eat? This is the all-American breakfast in miniature. You can assemble these muffins the night before and bake them in the morning, or make them ahead of time and reheat them in the oven. Either way, they are a great grab-and-go breakfast option. You can use other hard cheeses besides cheddar, as long as they are SCD legal. This recipe calls for medium eggs, since large eggs overflow in standard muffin cups. If you have larger muffin cups, go ahead and use large eggs.
 
Servings: 6
Nutrition per Serving: 175 Calories, 126 Calories from Fat,  14g Total Fat, 4g Saturated Fat, 1g Polyunsaturated Fat, 3g Monounsaturated Fat, 157mg Cholesterol, 269mg Sodium, 95mg Potassium, 3g Total Carbs, 1g Dietary Fiber, 1g Sugars, 11g Protein - Vitamin A 5% - Calcium 8% - Iron 6%


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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Cassoulet

 

If you make or buy a low carb whole grain bread you can make your own
breadcrumbs and reduce the carbs even more. :-)

Slow Cooker Cassoulet

1 onion, chopped
2 cloves garlic, crushed
1 - 14 1/2 oz can diced tomatoes, drained
1 1/2 cups low sodium chicken broth
1 cup white wine
2 lb chicken thighs, skin and excess fat removed
1 lb boneless pork shoulder, trimmed and cut into 1 inch pieces
1 Tbsp tomato paste
2 sprigs fresh thyme
1 bay leaf
1 cup bread crumbs
2 - 15 oz cannellini beans, drained and rinsed
1/2 lb kielbasa, halved lengthwise and cut into 1/2 inch slices
1/2 tsp fresh thyme, chopped
1/2 tsp salt
1/2 tsp black pepper

In a 5 to 6 quart slow cooker, combine onion, garlic, tomatoes, broth,
wine, chicken, pork, tomato paste, thyme sprigs and bay leaf. Cook on
HIGH for 4 hours or LOW for 7 1/2 hours.

Stir in 3/4 cup of the bread crumbs, the beans, kielbasa, chopped thyme,
salt and pepper; remove thyme sprigs and bay leaf and discard. Sprinkle
each serving with 1/2 tbsp bread crumbs and serve.

Makes: 8 servings

Nutrition Information Per Serving: 498 cal., 19 g total fat, 7 g sat.
fat, 153 mg chol., 945 mg sodium, 31 g carb., 6 g fiber, 44 g pro.

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Sunday, December 20, 2015

[Healthy_Recipes_For_Diabetic_Friends] 2 Ingredient Snowball Cookies

 

Nutritional information is for the full recipe mainly because it depends
on what size scoop you use and how many cookies you get.

2 Ingredient Snowball Cookies

2 large egg whites
1/2 cup sugar (NOTE)

Preheat oven to 350 degrees F.

In a mixing bowl, beat egg whites until stiff. Gradually add sugar &
beat until it forms a very stiff peak.

Using a cookie scoop to form balls, drop onto a foil lined cookie sheet.
Turn the oven off and place cookies inside overnight or 8 hours. No peeking!

NOTE: I use Whey Low Type D but I am sure you could use Erythritol or
another granulated sugar substitute but you would have to rework the
carb counts.

Nutritional Information for full recipe: Calories 130, Protein 7 gr, Fat
0 gr, Sat Fat 0 gr, Carbs. 24 gr, Fiber 0 gr, Sugar 24 Effective gr,
Sodium 110 mg, Potassium 108 mg, Chol. 0 mg

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Saturday, December 19, 2015

[Healthy_Recipes_For_Diabetic_Friends] Artichoke Tortilla Soup - 31.3g Carbs, 7.7g Fiber, 6.1g Sugar OR 30.9g Carbs, 8.3g Fiber, 5.2g Sugar

 

Artichoke Tortilla Soup - 31.3g Carbs, 7.7g Fiber, 6.1g Sugar OR 30.9g Carbs, 8.3g Fiber, 5.2g Sugar

From: Ocean Mist Farms
This will become a family favorite!
Serves: 8

4 cooked Artichoke Hearts, stems and bottoms, chopped

1 (49 1/2 oz can) chicken broth
1 6 oz can tomato paste
4 corn tortillas, cut into inch pieces
1 lb frozen white Corn
3 Tbsp olive oil
2 Tbsp chopped garlic
1/2 of yellow Onion, chopped
1 Tbsp finely minced jalapeno pepper
2 tsp ground cumin
1 Tbsp salt
Black pepper, to taste
1 tsp chili powder

In a large dutch oven over medium-high heat, add olive oil and fry tortilla pieces until crispy. Place crispy tortilla pieces aside for garnishment. Add garlic, Onion and jalapeno pepper and cook for 2 minutes. Add all the other ingredients and bring to a slow boil. Reduce heat to a simmer and simmer for 5 minutes. Remove soup from heat and in batches puree soup in food processor or with hand held processor. Consistency should be a course puree with some Corn kernels still whole. Return soup to pot and heat to a boil. Serve soup garnished with sour cream and crispy tortilla strips.

Nutrition From: www.caloriecount.about.com
Serving Size: 365 g
Servings: 8
Nutrition per Serving: 210 Calories, 66 Calories from Fat, 7.4g Total Fat, 1.2g Saturated Fat, 0mg Cholesterol, * 1,538mg Sodium, 857mg Potassium, 31.3g Total Carbs, 7.7g Dietary Fiber, 6.1g Sugars, 9.6g Protein
Vitamin A 9% - Vitamin C 31% - Calcium 7% - Iron 23%
Nutrition Grade: A

Good points:
    No cholesterol
    High in dietary fiber
    High in iron
    High in manganese
    High in magnesium
    High in niacin
    High in phosphorus
    High in potassium
    Very high in vitamin B6
    High in vitamin C

Bad points:
    Very high in sodium

===================
Changes to reduce salt:
1 49 1/2 oz can low sodium chicken broth
1 6 oz can no salt added tomato paste
1 tablespoon salt Omitted!

Servings: 8
Serving Size: 363 g
Nutrition per Serving: 193 Calories, 57 Calories from Fat, 6.3g Total Fat, 0.9g Saturated Fat 0g Trans Fat, 0mg Cholesterol, 142mg Sodium, 724mg Potassium, 30.9g Total Carbs, 8.3g Dietary Fiber, 5.2g Sugars, 7.3g Protein
Vitamin A 5% - Vitamin C 24% - Calcium 7% - Iron 22%
Nutrition Grade: A

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


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Wednesday, December 16, 2015

[Healthy_Recipes_For_Diabetic_Friends] Mocha Cheesecake Bars - 9g Carbs, 0g Fiber, 4g Sugar

 

Mocha Cheesecake Bars - 9g Carbs, 0g Fiber, 4g Sugar

From: Splenda
This bar cookie pairs a crunchy graham cracker with a creamy mint-flavored cheesecake filling to create a sumptious dessert.
Serves: 20
Serving Size: 1 bar

1 1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 oz reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1 1/4 tsp instant espresso granules
2 large eggs
1 tsp cocoa powder
1/4 cup reduced-fat sour cream
2 tsp vanilla extract
1/2 cup white chocolate chunks

  > Crust Directions: preheat oven to 350 degrees F.

Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.

Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended. Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.

  > Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.

Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended. Stir in chocolate chunks. Pour filling over prepared crust.

Bake 30 to 35 minutes, or until firm; cool. Chill until firm. Cut into bars.

Serves: 20
Serving Size: 1 bar
Nutrition per Serving: 120 Calories, 8g Fat,  4.5g Saturated Fat, 40mg Cholesterol, 4g Protein, 120 mg Sodium, 9g Carbs, 0g Dietary Fiber,  4g Sugars


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Tuesday, December 15, 2015

[Healthy_Recipes_For_Diabetic_Friends] Almond Butter Chocolate Chip Cookies - 12.4g Carbs, 4g Fiber, 1.5g Sugar

 

Almond Butter Chocolate Chip Cookies - 12.4g Carbs, 4g Fiber, 1.5g Sugar

From: Cookbook Secret Recipe  

1 cup unsalted almond butter, stirred well
1 large egg
3/4 cup Stevia
1/4 tsp baking soda
1/4 tsp sea salt
3 oz 90% dark cocoa, broken into small pieces

Preheat oven to 350 degrees F.

In a medium bowl, stir together first five ingredients until blended. Stir in chocolate.

Drop dough by rounded tablespoon-fulls onto parchment paper lined baking sheets.

Bake for 10 to 12 minutes or until lightly brown. Let cool on baking sheet for five minutes.
 
Remove to a wire rack and let cool for 15 more minutes

Nutrition From: www.caloriecount.about.com
Servings: 6 (Recipe did not specify servings so I used 6 for nutrition information.
Serving Size: 83 g
Nutrition per Serving: 354 Calories, 277 Calories from Fat, 30.7g Total Fat, 6.4g Saturated Fat, 31mg Cholesterol, 142mg Sodium, 465mg Potassium, 12.4g Total Carbs, 4g Dietary Fiber, 1.5g Sugars, 12g Protein  
Vitamin A 1% - Calcium 12% - Iron 24%

Nutrition Grade B-

Good points:
    Low in sodium
    Low in sugar


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[Healthy_Recipes_For_Diabetic_Friends] Curried Cream of Celery Soup - 14g Carbs, 3g Fiber, 5g Sugar

 

Curried Cream of Celery Soup - 14g Carbs, 3g Fiber, 5g Sugar

From: www.vegetariantimes.com - April/May 2012 p.59
Curry powder lends a spicy twist to this soothing standby.
Serves: 8

1/4 cup sliced almonds
2 Tbsp olive oil
6 celery stalks, diced (3 1/2 cups)
1 large leek, white part halved lengthwise and thinly sliced (2 cups)
3/4 tsp salt
2 apples, peeled, cored, and diced (2 cups)
1 Tbsp curry powder, such as Madras
1 14-oz can light coconut milk
2 Tbsp rice
2 1/2 cups low-sodium vegetable broth
1 Tbsp lime juice
1/4 cup coarsely chopped celery leaves, for garnish

1. Preheat oven to 350 degrees F. Spread almonds on baking sheet, and toast 8 to 10 minutes, or until golden. Cool.

2. Heat oil in large pot over medium heat. Add celery, leek, and salt; cook 5 minutes, or until vegetables start to soften. Stir in apples and curry powder; cook 2 minutes. Add coconut milk, rice, broth, and 21/2 cups water. Bring soup to a boil, reduce heat to medium-low, and simmer 15 minutes, or until vegetables are soft when pierced with a fork.

3. Puree soup in blender until smooth. Return to pot, and stir in lime juice. Season with salt and pepper, if desired. Ladle soup into bowls, and sprinkle celery leaves and almonds on top.

Serves: 8
Serving Size: 1 cup
Nutrition per Serving: 146 Calories, 10g Total Fat, 3g Saturated Fat, 0mg Cholesterol, 14g Carbs, 3g Fiber, 5g Sugar, 2g Protein, 307mg Sodium


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Posted by: chefgloria1030@yahoo.com
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