Monday, March 30, 2015

[Healthy_Recipes_For_Diabetic_Friends] Hummus - 11g Carbs, 3g Fiber From: DrWeil.com

 

Hummus - 11g Carbs, 3g Fiber

From: DrWeil.com
This wonderful bean spread has gained in popularity over the past few years. Our version has all the benefits of a more traditional recipe, but with less olive oil. The combination of garbanzo beans (also called chickpeas), tahini, lemon juice, cumin and garlic is a show-stopper. This is wonderful as a sandwich spread or as a dip with raw vegetables or pita triangles. Keep a batch in your refrigerator all the time and you'll never be without a nutritious snack or lunch.
Servings: 10

1 3/4 cups dried chickpeas (garbanzos)
1 tsp baking soda
1/2 cup sesame tahini
1/4 cup cold water
1/4 cup fresh lemon juice
1/2 tsp ground cumin
3 - 4 cloves garlic, mashed
1 Tbsp quality extra-virgin olive oil

1. Soak the chickpeas for 8 hours with the baking soda in cold water to cover.

2. Bring the chickpeas to a boil over high heat, reduce heat, cover, and cook until soft, about 45 minutes. Drain, reserving a bit of the liquid.

3. Make the tahini sauce: Blend in a food processor or blender the tahini, cold water, lemon juice, cumin, and garlic. Measure out 1/2 cup of this sauce for the hummus, saving the rest.

4. Put the drained chickpeas in a food processor and process to a rough puree, adding a little of the cooking liquid if necessary. The mixture should not be totally smooth. Add the tahini sauce and process until just mixed.

5. Scrape the mixture into a bowl. Stir in the olive oil.

6. Serve with pita bread, whole-grain crackers, or carrot sticks.

Servings: 10
Nutrition per Serving: 102 Calories, 5g Total Fat, 1g Sat,0mg Cholesterol, 4g Protein, 150mg Sodium, 11g Carbs, 3g Fiber


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[Healthy_Recipes_For_Diabetic_Friends] Angel Almond Cookies

 

Angel Almond Cookies

(Each cookie has 4 Net Carbs when using Whey Low)

2 egg whites
2/3 cup sugar (I use Whey Low)
1 1/2 cups ground almond meal
1/4 tsp almond extract
1/4 tsp vanilla extract
1/8 tsp salt
20 whole almonds

Preheat oven to 375 degrees F. Line 2 baking sheets with parchment paper or foil and lightly coat with cooking spray.

In a large bowl, beat egg whites until doubled. Add sugar and whisk just until combined. Fold in almond meal, almond extract, vanilla extract, and salt until thoroughly combined. Place a spoonful of dough on parchment paper and place an almond in the center of dough; press down lightly. Repeat until all dough is used. Bake 10 to 12 minutes, or until golden brown.

Let cool on a wire rack before serving. Makes: 20 Notes: If you love almond flavor as much as we do, you'll just love our Almond Crusted Brie!

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Thursday, March 26, 2015

[Healthy_Recipes_For_Diabetic_Friends] Garlic Shrimp on Spinach - 4g Carbs, 1g Fiber

 

Garlic Shrimp on Spinach - 4g Carbs, 1g Fiber

From: www.diabeticlivingonline.com

Servings: 2

8 oz fresh or frozen medium shrimp in shells
2 tsp olive oil
2 cloves garlic, minced
1/2 tsp finely shredded lemon peel
1/8 tsp ground black pepper
4 cups fresh spinach
1 Tbsp shredded Parmesan cheese
Lemon wedges

Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails on if desired. In a small bowl, toss together shrimp, oil, garlic, lemon peel, and pepper. Place a steamer basket in a wok or large skillet with a tight-fitting lid. Add water to just below the basket.

Place shrimp in a single layer in steamer basket. Cover and place over medium-high heat. Steam for 5 to 6 minutes or until shrimp are opaque (start timing when wok is placed on the burner). Remove shrimp and keep warm.

Meanwhile, wash spinach. Arrange spinach evenly in steamer basket. Cover and steam about 2 minutes (start timing immediately) or until wilted. Divide spinach between two serving plates. If desired, thread shrimp onto 6- to 8-inch wooden skewers. Place shrimp on top of spinach. Sprinkle with Parmesan cheese. Serve with lemon wedges. Makes 2 servings.

Servings: 2
Nutrition per Serving: 159 Calories, 7g Total Fat, 1g Sat Fat, 131mg Cholesterol, 216mg Sodium, 4g Carbs, 1g Fiber, 20g Protein

Diabetic Exchanges: 2 1/2 Lean Meats, 1 Fat; 1 Vegetable


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Wednesday, March 25, 2015

[Healthy_Recipes_For_Diabetic_Friends] Kale & Brussels Sprout Salad with Walnuts, Parmesan & Lemon-Mustard Dressing - 13g Carbs, 5g Fiber, 3g Sugar

 

Kale & Brussels Sprout Salad with Walnuts, Parmesan & Lemon-Mustard Dressing - 13g Carbs, 5g Fiber, 3g Sugar

From: www.onceuponachef.com - By Jennifer Segal, inspired by Bon Appètit.
Servings: 8

  > For the Salad
1 cup walnuts, chopped
1 lb brussels sprouts, trimmed, halved and thinly sliced
1 lb Tuscan or curly kale (about 1 large bunch), thick center rib removed, leaves thinly sliced
1 cup coarsely grated or chopped Parmigiano Reggiano

  > For the Dressing
1/4 cup fresh lemon juice, from about 2 lemons
1/2 cup extra virgin olive oil
1 Tbsp Dijon mustard
2 Tbsp finely chopped shallots, from one large shallot
1 small clove garlic, minced
1/2 tsp salt
1/4 tsp freshly ground black pepper

Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil for easy clean-up. Bake the walnuts for 5-8 minutes, until toasted and fragrant. Keep a close eye on them; they burn quickly.

Combine the brussels sprouts and kale in a large bowl.

Make the dressing by combining all of the ingredients in a small bowl. Pour over the vegetables. Add most of the walnuts and cheese, reserving some to garnish the platter, and toss well. Let the salad sit at room temperature for at least 30 minutes (or up to a few hours in the fridge) to allow the flavors to meld and the vegetables to soften. Taste and adjust seasoning if necessary. Transfer to a serving dish and scatter the remaining walnuts and cheese over top. Serve at room temperature.

Servings: 8
Nutrition per Serving: 256 Calories, 20g Fat, 4g Saturated fat, 10mg Cholesterol, 13g Carbs, 5g Fiber, 3g Sugar, 10g Protein, 432mg Sodium


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[Healthy_Recipes_For_Diabetic_Friends] Sauteed Spinach with Garlic - 4g Carbs

 

Sauteed Spinach with Garlic - 4g Carbs

From: diabeticgourmet.com
Servings: 4

1 lb raw spinach
2 Tbsp olive oil
1 fresh tomato
2 cloves garlic

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan.

Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.

Add salt and pepper to taste.

Cook, uncovered, 5 minutes longer, stirring occasionally.

Servings: 4
Nutrition per Serving: 108 Calories, 7g Fat, 3.9g Protein, 94mg Sodium, 4g Carbs

Exchanges: 1 Vegetable, 1 1/2 Fat


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Tuesday, March 24, 2015

[Healthy_Recipes_For_Diabetic_Friends] Olive Oil, Garlic & Romano Cheese Mashed Cauliflower - 9g Carbs, 3.7g Fiber

 

Olive Oil, Garlic & Romano Cheese Mashed Cauliflower - 9g Carbs, 3.7g Fiber

Source: Faithfulness Farm
Serves: 4

1 head Cauliflower
Freshly Cracked Pepper, to taste
4 cloves Garlic, peeled
1/3 cup extra virgin olive oil
1/3 cup Cream
1/3 cup Grated Romano Cheese

1. Clean cauliflower and break into large florette pieces.

2. In a large piece of aluminum foil, tightly wrap cauliflower florets and peeled garlic cloves that have been seasoned with salt and pepper and place in 350°F oven and bake for 45-55 minutes or until tender.

3. Put into casserole dish and mash to desired consistency (I like a little texture to mine).

4. Add EVOO and cream and mix in well. Add the grated Romano cheese and season with salt and pepper as desired.

5. Can be made ahead and reheated in a 350 degrees F oven until piping hot.

Serves: 4
Nutrition per Serving: 287 Calories, 6g Total Fat, 10mg Cholesterol, 6g Protein, 9g Carbs, 3.7g Fiber, 95mg Potassium, 3mg Sodium, 210mg Phosphorus


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Sunday, March 22, 2015

[Healthy_Recipes_For_Diabetic_Friends] Chipotle Albondigas Meatballs - 3g Carbs, 0.7g Fiber

 

Chipotle Albondigas Meatballs - 3g Carbs, 0.7g Fiber

From: www.diabeticgourmet.com
Servings: 12
Serving Size: 1 meatball

1 lb Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 Tbsp chopped fresh cilantro, divided
2 Tbsp water
1 tsp ground chipotle chili powder, divided
1/2 tsp salt
1 (15 oz can) tomato sauce
Chopped fresh cilantro (optional)

Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.

Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.

Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.

Servings: 12
Serving Size: 1 meatball
Nutrition per Serving: 95 Calories, 5g Fat, 2g Saturated Fat, 41mg Cholesterol, 324mg Sodium, 9g Protein, 3g Carbs, 0.7g Dietary Fiber


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Thursday, March 19, 2015

[Healthy_Recipes_For_Diabetic_Friends] Roasted Roma Tomato Sauce

 

Roasted Roma Tomato Sauce

24 plum (Roma) tomatoes, stem end trimmed off, halved lengthwise
1/4 cup olive oil
1 Tbsp salt
1/2 tsp crushed red pepper flakes
2 large onions, peeled and thickly sliced (3/4 inch)
2 bulbs garlic, root end sliced off

Heat oven to 425 degrees F. Line 2 rimmed cookie sheets with foil. Spray
each with cooking spray.

In large bowl, toss tomatoes, olive oil, salt and pepper flakes. Arrange
cut side up in one layer, tightly packed in rows, on pans. Transfer
onions, without separating into rings, to pan. Press cut side of garlic
into the oil, and place on pan. Scrape remaining oil mixture onto onions.

Roast 55 minutes to 1 hour 15 minutes or until tomatoes are charred on
edges and onions have browned.

Squeeze garlic cloves from skins, and place in blender. Working in
batches, add tomatoes, onions and pan juices to blender. Blend until
smooth, starting low then working up to high speed, 30 to 60 seconds.
Transfer to large glass or stainless steel bowl. Repeat with remaining
tomatoes, onions, garlic and pan juices.

Cover loosely with plastic wrap, and refrigerate about 30 minutes or
until lukewarm. Transfer in 1 cup portions to freezer containers or 1
quart re-sealable freezer plastic bags. (If using freezer bags, squeeze
out excess air before sealing. Lay bag flat on cookie sheet, and
freeze.) Freeze up to 3 months. Thaw overnight in refrigerator or in
microwave on Medium (50%) 3 to 5 minutes or until completely thawed,
then use immediately.

Makes: 32 single servings

NOTES: Depending on the size of your tomatoes, the garlic may get done
before your tomatoes are ready. Keep an eye on it, and just pull it off
the pan a little early if needed.

Nutrition Information per Serving: Calories 40, Fat 2 g, Saturated Fat
0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 230 mg, Carbohydrate 5 g,
Fiber 0 g, Sugars 3 g, Protein 1 g

Darlene

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[Healthy_Recipes_For_Diabetic_Friends] Lemon Creme Macaroons - 10g Carbs, 1g Fiber, 8g Sugar

 

Lemon Creme Macaroons - 10g Carbs, 1g Fiber, 8g Sugar

From: www.diabeticgourmet.com
Meringue-like cookies are sandwiched with a zesty lemon cream.

Yield: 48 cookies
1 cookie per serving

  > Lemon Creme Ingredients
1-1/2 cups lemon juice
1/4 cup lemon zest
1/2 cup water
1 cup Splenda Sugar Blend
9 egg yolks
5 egg whites, room temperature

  > Macaroon Ingredients
1 cup Splenda Sugar Blend
6 oz almond flour
1 Tbsp cream of tartar
1 Tbsp powdered egg whites

Before you start, make sure your egg whites are from the day before and are at room temperature (let them sit outside the refrigerator for a couple of hours).

To make the Lemon Creme: Combine all the ingredients in a heavy sauce pan.

Whisk well over heat and bring it slowly to a simmer. When the lemon creme is thick take it off the heat and cool.

To make the macaroons: Preheat oven to 325 degrees F.

Grind the Splenda Sugar Blend in a blender until the mix is fine and almost powder like.

Sift half of the Splenda Sugar Blend into the almond flour and combine it with the powdered egg whites.

Beat the egg whites and slowly sift the rest of the sugar mix into it. Still beating egg whites, add creme de tarter. Make sure the egg whites are nice and stiff. Gently fold the almond flour into the egg whites.

Layer a sheet pan with parchment paper and place quarter sized drops with a piping bag. Let them rest for 20 minutes.

Bake the macaroons for 10 minutes. Allow to cool after baking. When cooled, sandwich two macaroons with lemon creme in the center and serve with fresh berries or ice cream.

Yield: 48 cookies
1 cookie per serving
Nutrition per Serving: 80 Calories, 25 Calories from Fat, 2.5g Fat, 0g Saturated Fat, 40mg Cholesterol, 2g Protein, 10mg Sodium, 10g Carbs, 1g Dietary Fiber, 8g Sugars


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Wednesday, March 18, 2015

[Healthy_Recipes_For_Diabetic_Friends] Master Mixes: Au Jus Mix

 

Au Jus Mix

12 beef bouillon cubes (or 4 Tbsp granules)
4 tsp onion powder
2 tsp parsley
1/4 tsp black pepper
1/4 tsp garlic powder
4 Tbsp cornstarch (or Clear Jel)

Blend all ingredients in a blender 30 seconds until completely ground
and combined. Store in an airtight container or ziploc bag.

To make au jus, measure out 4 1/2 teaspoons into a small saucepan and
whisk with 2 cups of water over medium-high heat 15 minutes until bubbly
and thickened.

To use as seasoning, measure out 4 1/2 teaspoons at a time to equal one
package of au jus seasoning mix.

Makes: 12 to 14 cups

NOTE: For low sodium one use the Herb Ox Low Sodium Bouillon.

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Tuesday, March 17, 2015

[Healthy_Recipes_For_Diabetic_Friends] Love Your Heart Guide

 
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Monday, March 16, 2015

[Healthy_Recipes_For_Diabetic_Friends] Kale and Brussels Sprout Salad - 8.7g Carbs, 3.3g Fiber, 2g Sugars, 5.5g Net Carbs

 

Kale and Brussels Sprout Salad - 8.7g Carbs, 3.3g  Fiber, 2g Sugars, 5.5g Net Carbs

From: www.bonappetit.com - Recipe by Susan Spungen - Published: November 2011
Servings: 8–10

1/4 cup fresh lemon juice
2 Tbsp Dijon mustard
1 Tbsp minced shallot
1 small garlic clove, finely grated
1/4 tsp kosher salt, plus more for seasoning
Freshly ground black pepper
2 large bunches of Tuscan kale (about 1 1/2 lb total), center stem discarded, leaves thinly sliced
12 oz brussels sprouts, trimmed, finely grated or shredded with a knife
1/2 cup extra-virgin olive oil, divided
1/3 cup almonds with skins, coarsely chopped
1 cup finely grated Pecorino

Combine lemon juice, Dijon mustard, shallot, garlic, 1/2 tsp. salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.

Measure 1/2 cup oil into a cup. Spoon 1 Tbsp. oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel-lined plate. Sprinkle almonds lightly with salt.

Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper.

Do Ahead:
Dressing, kale mixture, and toasted almonds can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover almonds and let stand at room temperature.

Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

Servings: 10
Nutrition per Serving: 195.6 Calories, 70.3% Calories from Fat, 15.3g Fat, 3.2g Saturated Fat, 8mg Cholesterol, 303.9mg Sodium, 8.7g Carbs, 3.3g  Dietary Fiber, 2g Total Sugars, 5.5g Net Carbs, 8.1g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Roasted Cauliflower n' Kale Bowl - 19.4g Carbs, 4.5g Fiber, 5.6g Sugar

 

Roasted Cauliflower n' Kale Bowl - 19.4g Carbs, 4.5g Fiber, 5.6g Sugar

From: The Healthy Apple - Author: Amie Valpone
Gluten-Free, Dairy-Free, Soy-Free, Vegan, Vegetarian, Paleo
Gluten Free Recipes - The Healthy Apple
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Recipe type: Side Dish
Serves: 4

1 head cauliflower, cut into florets
Pinch cayenne pepper
1 head kale, stemmed and chopped (4 cups used for nutrition)
3 Tbsp extra-virgin olive oil
2 Tbsp tahini
2 Tbsp water
Juice of 1 large lemon
1 small red onion, thinly sliced
2 Tbsp golden raisins, optional
Sea salt, to taste
Pepper, to taste
Pinch crushed red pepper flakes, optional

Heat oven to 450 degrees F.

Toss the cauliflower with cayenne pepper, 2 Tbsp. oil, sea salt and pepper on a rimmed baking sheet. Roast for 20 minutes or until tender and golden brown. Toss cauliflower after 10 minutes of roasting to ensure even cooking.

Meanwhile, whisk tahini, lemon juice, remaining 1 Tbsp. oil, salt and pepper and 2 Tbsp water. Add more water if needed to thin out the dressing.

In a large serving bowl, add the chopped kale, red onion, golden raisins, and cauliflower and toss to combine. Serve warm.

Garnish with crushed red pepper flakes, if desired.

Servings: 4
Serving Size: 203 g
Nutrition per Serving: 211 Calories, 132 Calories from Fat, 14.7g Total Fat, 2.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 59mg Sodium, 652mg Potassium, 19.4g Total Carbs, 4.5g Dietary Fiber, 5.6g Sugars, 5.2g Protein
Vitamin A 207% - Vitamin C 206% - Calcium 15% - Iron 13%
Nutrition Grade: A

Good points:
    No cholesterol
    Low in sodium
    High in manganese
    Very high in vitamin A
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Asian Sesame Slaw - 7g Carbs, 3g Fiber, 4g Sugars

 

Asian Sesame Slaw - 7g Carbs, 3g Fiber, 4g Sugars

Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.

Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted

Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium reduced soy sauce
1 tsp sesame oil

In a large bowl, combine both cabbages, onion, carrot and sesame seeds. Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil. Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.

Makes: 8 - 1/2 cup servings
Nutrition per Serving: 100 Calories, 8g Fat, 0.5g Saturated Fat, 0mg Cholesterol, 170mg Sodium, 2g Protein, 7g Carbs, 3g Dietary Fiber, 4g Sugars

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