Friday, November 27, 2015

[Healthy_Recipes_For_Diabetic_Friends] Green Beans with Olive Oil and Lemon - 11.5g Carbs, 5.3g Fiber, 2.2g Sugar

 

Green Beans with Olive Oil and Lemon - 11.5g Carbs, 5.3g Fiber, 2.2g Sugar

From: Kombs, Kelly (2014-11-30). Green Bean Recipes: The Ultimate Guide (p. 4). Kindle Edition.
Prep Time: 5 min
Cook Time: 12 min
Ready In: 17 min
Servings: 6

1 Tbsp lemon zest
1 tsp red pepper flakes
2 lb green beans, ends trimmed
1 Tbsp extra-virgin olive oil
2 large garlic cloves, minced
3 Tbsp butter
Salt
Freshly ground black pepper

1. Blanch green beans in well salted boiling water until bright green and tender crisp, about 2 minutes. Drain and cool in a bowl of ice water to stop from cooking.

2. Heat a skillet over medium heat. Add oil and butter. Add the garlic and red pepper flakes and saute until fragrant, about 30 seconds. Add the beans and continue to saute until coated in the butter and heated through, about 5 minutes. Add lemon zest and season with salt and pepper.

Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 162 g
Nutrition per Serving: 101 Calories, 54 Calories from Fat, 6g Total Fat, 3.7g Saturated Fat, 15mg Cholesterol, 77mg Sodium, 331mg Potassium, 11.5g Total Carbs, 5.3g Dietary Fiber, 2.2g Sugars, 2.9g Protein
Vitamin A 27% - Vitamin C 44% - Calcium 6% - Iron 9%
Nutrition Grade; A

Good points:
    Very high in dietary fiber
    High in manganese
    Very high in vitamin A
    Very high in vitamin C

Bad points:
    High in saturated fat


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[Healthy_Recipes_For_Diabetic_Friends] Green Soup - 16g Carbs, 3.2g Fiber, 4.9g Sugar OR 14.9g Carbs, 3.2g Fiber, 3.8g Sugar

 

Green Soup - 16g Carbs, 3.2g Fiber, 4.9g Sugar OR 14.9g Carbs, 3.2g Fiber, 3.8g Sugar

From: Swansen, Jackie (2015-03-09). Jamaican Recipes (pp. 38-39). Kindle Edition.
Prep Time: 20 min // Cook Time: 15 min // Ready In: 35 min // Servings: 8

2 tsp sea salt
3 Tbsp olive oil
2 Tbsp minced fresh ginger root
4 cups chopped zucchini
1/4 tsp ground turmeric
1 chopped onion
1 pinch cayenne pepper
2 chopped celery stalks
1 cup chopped spinach
6 cup vegetable stock (Pacific Low Sodium Vegetable Broth, for nutrition)
4 minced garlic cloves
2 potatoes, peeled and diced
1/4 tsp ground allspice
1 Tbsp turbinado sugar
1/4 tsp ground nutmeg

1. Heat the oil in a large pot and saute the garlic, onion, celery, ginger and sugar for 5 minutes.

2. When the onion is tender add the potatoes, zucchini, vegetable stock and seasoning (salt, nutmeg, allspice, turmeric). Let the soup reach boiling point. Let it simmer 10 minutes at low heat.

3. Turn off the heat and add the spinach and cayenne pepper.

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 218 g
Nutrition per Serving: 117 Calories, 50  Calories from Fat, 5.5g Total Fat, 0.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 590mg Sodium, 431mg Potassium, 16g Total Carbs, 3.2g Dietary Fiber, 4.9g Sugars, 2g Protein
Vitamin A 10% - Vitamin C 38% - Calcium 4% - Iron 6%
Nutrition Grade: A-

Good points:
  No cholesterol
   High in dietary fiber
   High in potassium
   High in vitamin B6
   Very high in vitamin C
Bad points:
   Very high in sodium
   High in sugar
===========
Without sugar or salt!!
Servings: 8
Serving Size: 215 g
Nutrition per Serving: 113 Calories, 50 Calories from Fat, 5.5g Total Fat, 0.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 121mg Sodium, 430mg Potassium, 14.9g Total Carbs, 3.2g Dietary Fiber, 3.8g Sugars, 2g Protein
Vitamin A 10% - Vitamin C 38% - Calcium 4% - Iron 5%
Nutrition Grade: A

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


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[Healthy_Recipes_For_Diabetic_Friends] Italian Baked Fish - 7.2 g Carbs, 1g Fiber, 6g Sugar

 

Italian Baked Fish - 7.2 g Carbs, 1g Fiber, 6g Sugar

From: dLife
Cod fillets baked with tomatoes and Italian herbs.
Prep Time: 10 min
Cook Time: 20 min
Difficulty:     Easy
Servings: 4

1 lb fresh cod fillets
14 1/2 oz canned Italian style stewed tomatoes
1/4 tsp onion flakes
1/2 tsp powdered garlic
1/4 tsp dried basil
1/2 tsp dried parsley
1/4 tsp ground oregano
1 Tbsp grated Parmesan cheese
Cooking spray

Preheat oven to 375 degrees F.

Coat baking dish with cooking spray.

Drain liquid from tomatoes. Reserve 4 tablespoons of tomato.

In small bowl, mix stewed tomatoes, onion flakes, garlic, basil, parsley, oregano, sugar, and cheese.

Transfer to baking dish. Arrange fillets on top of tomato mixture. Spoon 1 tablespoon of tomatoes on top of each fillet.

Bake uncovered, 20-25 minutes, until internal temperature reaches 145°F.

Servings: 4
Nutrition per Serving: 254.g Calories, 2.4g Total Fat, 0.7g Saturated Fat, 0.6g Unsaturated Fat, 7.2 g Total Carbs, 1g Dietary Fiber, 6g Sugars, 1092.3mg Potassium, 392.7mg Sodium, 48.3g Protein

Dietary Exchanges:  1 1/2 Vegetables, 1/2 Meat, 6 1/2 Lean Meats


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Sunday, November 22, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spinach and Feta Mashed Cauliflower - 5.8g Carbs, 2.4g Fiber, 2.5 Sugar

 

Spinach and Feta Mashed Cauliflower - 5.8g Carbs, 2.4g Fiber, 2.5 Sugar

From: www.closetcooking.com
Mashed cauliflower is a great alternative to mashed potatoes and this mashed cauliflower is packed with flavour with spinach and feta, styled after the Greek spinach and feta pie, spanakopita.
Prep Time: 5 min
Cook Time: 10 min
Total Time: 15 min  
Servings: 8

1 medium head cauliflower, cut into small florets
2 Tbsp butter
1/4 cup Greek yogurt or sour cream or cream cheese
5 oz spinach (cooked fresh cooked or thawed frozen), squeezed of excess liquid and coarsely chopped
1/2 cup feta, crumbled
2 green onions, sliced
2 Tbsp dill, chopped OR 2 tsp dried dill
Milk, to taste
Salt and pepper, to taste

Place the cauliflower in a steamer over boiling water and steam until fork tender, about 10 minutes.

Mash the cauliflower with a masher or in a food processor.

Mix in the butter, Greek yogurt, spinach, feta, green onion and dill along with enough milk to bring the mashed cauliflower to the desired consistency before seasoning with salt and pepper to taste.

Option: Replace the dill with parsley or omit.
Option: Steam some cloves of garlic along with the cauliflower and mash them into the cauliflower.
Option: Cook and mash the cauliflower a day or two ahead of time and simply warm and mix everything in when ready to serve.

Servings: 8
Nutrition per Serving: 81 Calories, 5.2g Fat, 3.4g Saturated, 0 Trans, 16mg Cholesterol, 165mg Sodium, 5.8g Carbs, 2.4g Fiber, 2.5 Sugars, 4.2g Protein


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Thursday, November 19, 2015

[Healthy_Recipes_For_Diabetic_Friends] Carrots with Cinnamon - 9.4g Carbs, 2.5g Fiber, 4.5g Sugar

 

Carrots with Cinnamon - 9.4g Carbs, 2.5g Fiber, 4.5g Sugar

From: www.foodallergies.about.com - By Victoria Groce - Food Allergies Expert
There's always a demand for easy, kid-friendly ways to cook fresh vegetables. This dish is sweet because of the cinnamon, and it's a good finger food for toddlers and preschoolers because of the way the carrots are cut. This recipe can easily be halved or doubled, depending on your needs (if you double this recipe, you may want to cook the carrots in two batches). I usually assume three carrots for every two adult eaters when carrots are served as a side dish.
Prep Time: 5 min
Cook Time: 15 min
Total Time: 20 min

6 carrots
Olive oil
Salt and pepper
1/2 tsp cinnamon
1 sprig fresh parsley, minced, or 1 Tbsp dried

Peel carrots. Cut carrots into 3 to 4-inch segments, then cut lengthwise in half. Quarter thicker segments.

Heat olive oil in a large skillet over medium heat. Add carrots and season with salt, pepper, and cinnamon. If carrots brown quickly (within a minute of being put in one position), oil is too hot and you should turn heat down. Cook carrots, turning frequently, until they are cooked on all sides and tender all the way through.

Remove carrots from heat and place in a serving bowl. Garnish with parsley and serve immediately.

Nutrition From: www.caloriecount.about.com
Serves: 4
Serving Size: 94 g
Nutrition per Serving: 40 Calories, 1 Calories from Fat, 0.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 73mg Sodium, 299mg Potassium, 9.4g Total Carbs, 2.5g Dietary Fiber, 4.5g Sugars, 0.8g Protein
Vitamin A 307% - Vitamin C 11% - Calcium 4% - Iron 2%
Nutrition Grade: A

Good points:
    Very low in saturated fat
    No cholesterol
    Very high in dietary fiber
    High in manganese
    High in niacin
    Very high in potassium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Avocado Ranch Dressing - 12.6g Carbs, 7.2g Fiber, 1.9g Sugar

 

Avocado Ranch Dressing - 12.6g Carbs, 7.2g Fiber, 1.9g Sugar

From:  draxe.com - Dr Axe
Total Time: 35 min
Serves: 4

1 cup goat milk kefir
2 Tbsp chopped scallions, green tops
2 tsp chopped fresh thyme
2 tsp chopped fresh parsley
1 tsp chopped fresh dill
2 tsp roasted garlic
1/4 tsp onion powder
1/4 tsp paprika
1/8 tsp cayenne pepper
Cracked black pepper, to taste
Salt, to taste
2 very ripe avocados

In a small bowl, combine all of the ingredients except the avocados and blend well with a wire whisk. Cover with plastic wrap and allow to sit at room temperature for 30 minutes to 1 hour to let the flavors marry.

Mash the avocados just before serving and mix into the dressing. Refrigerate any remaining dressing. Dressing will keep for 3–5 days without the avocados and 1–2 days with the avocados.

Nutrition From: www.caloriecount.about.com
Serves: 4
Serving Size: 167 g
Nutrition per Serving: 246 Calories, 195 Calories from Fat, 21.7g Total Fat, 5.4g Saturated Fat, 0g Trans Fat, 8mg Cholesterol, 78mg Sodium, 523mg  Potassium, 12.6g Total Carbs, 7.2g Dietary Fiber, 1.9g Sugars, 4.2g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Re: Cauliflower Pizza Crust

 


 

Directions                           
  • Prep             
  • Cook             
  • Ready In

  • Place cauliflower pieces through the feeding tube of the food processor using the grating blade; pulse until all the cauliflower is shredded.
  • Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 15 minutes. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes.
  • Preheat an oven to 450 degrees F (230 degrees C). Line a baking sheet with parchment paper or a silicon mat.
  • Stir Italian cheese blend, parsley, egg, garlic, salt, and pepper into cauliflower until evenly incorporated. Pour mixture onto the prepared baking sheet; press and shape into a pizza crust.
  • Bake in the preheated oven until lightly browned, about 15 minutes.

Linda  :o)
You may get the monkey off your back, but the circus never leaves town...


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Re: [Healthy_Recipes_For_Diabetic_Friends] Cauliflower Pizza Crust

 

the best is on gimme Delicious blog...
 
 
I made the crust on a large square of parcment and then gently placed the parchment with the raw crust onto my hot pizza stone in the preheated oven.....
 
I added a little (1/4 tsp. maybe) onion powder to is, too

=====
Kathleen Bowen Simons
Lorton, Virginia


On Wed, Nov 18, 2015 at 8:30 PM, djdesi98@gmail.com [Healthy_Recipes_For_Diabetic_Friends] <Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com> wrote:
 

I would like to try a good recipe for a cauliflower pizza crust. Do any members have a recipe that works well for them. I was surprised that dLife and Diabetic Living did not have recipes for a cauliflower crust.


 


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Wednesday, November 18, 2015

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Pizza Crust

 

I would like to try a good recipe for a cauliflower pizza crust. Do any members have a recipe that works well for them. I was surprised that dLife and Diabetic Living did not have recipes for a cauliflower crust.


 

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[Healthy_Recipes_For_Diabetic_Friends] Silky Tomato Soup with Spinach Coulis - 17.2g Carbs, 5.1g Fiber, 10.2 g Sugars

 

Silky Tomato Soup with Spinach Coulis - 17.2g Carbs, 5.1g Fiber, 10.2 g Sugars

From: Fast Food My Way by Jacques Pepin - VIA: www.food.com
Prep Time: 20 min
Total Time: 22 min
Servings: 4

Tomato Soup
3 lbs ripe tomatoes
1 sweet onion, such as Vidalia, cut into 1-inch pieces (about 4 oz)
2 large garlic cloves
1/4 jalapeno pepper, seeded & cut into 1/2-inch pieces (or less depending on your tolerance)
3/4 tsp salt
2 Tbsp olive oil
1/4 tsp Tabasco sauce (or less if desired)

Spinach Coulis
3 cups loosely packed spinach leaves
1/4 cup oil (a mixture of canola & olive oil)
1/4 tsp salt
1/4 cup water

For the tomato soup
1. Cut the tomatoes into 2 to 3-inch chunks. Finely puree the tomatoes, onion, garlic, jalapeno, salt, and olive oil in a blender or food processor. Push the puree through a food mill fitted with the fine screen, then add enough Tabasco to the soup to suit your taste. (You should have about 6 cups of soup.) Refrigerate until cool.

For the spinach coulis
Pick out and discard any damaged leaves and seal the leaves in a plastic bag. Place the bag in a microwave onion and microwave the spinach on high for 1 1/2 minutes.

Transfer the spinach to a blender. Add the oil, salt, and water and process for about 1 minute, stopping the machine once or twice to push any pieces of spinach clinging to the sides down into the mixture. When it's smooth, transfer the spinach puree to a bottle or jar, cover tightly, and refrigerate.

To serve, ladle out about 1 1/2 cups soup per person. Garnish each bowl with 1 to 2 tablespoons of spinach coulis.

Note: The spinach coulis can be made up to a week ahead and refrigerated.

Servings: 4
Serving Size: 430 g
Nutrition per Serving: 260.5 Calories, 190 Calories from Fat, 21.1g Total Fat, 2.8g Saturated Fat, 0mg Cholesterol, 10.2 g Sugars, 620mg Sodium, 17.2g Total Carbs, 5.1g Dietary Fiber, 10.2 g Sugars, 4g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Broccoli and Potato Soup - 27.6g Carbs, 6.2g Fiber, 4.4g Sugar

 

Broccoli and Potato Soup - 27.6g Carbs, 6.2g Fiber, 4.4g Sugar

 

From: Tabakova, Vesela (2015-04-07). One-Pot Cookbook: Family-Friendly Everyday Dinner Recipes for Busy People on a Budget (FREE BONUS RECIPES: 10 Ridiculously Easy Jam and Jelly Recipes Anyone Can Make) (Healthy Cookbook Series 23) (Kindle Locations 229-237).  Kindle Edition.

Serves: 4

 

1 lb broccoli, cut into florets

2 potatoes, peeled and chopped

1 onion, chopped

3 garlic cloves, crushed

4 cups water

2 Tbsp olive oil

¼ tsp ground nutmeg

 

Heat oil in a large saucepan over medium-high heat. Add in onion and garlic and sauté, stirring, for 3 minutes or until soft.

 

Add in broccoli, potato and 4 cups of cold water. Cover, bring to a boil, reduce heat and simmer, stirring, for 10-15 minutes, or until potatoes are tender.

 

Remove from heat and blend until smooth. Return to saucepan and cook until heated through. Season with nutmeg and black pepper and serve.

 

Nutrition From: www.caloriecount.about.com

Servings: 4

Serving Size: 494 g

Nutrition per Serving: 187 Calories, 68 Calories from Fat, 7.6g Total Fat, 1.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 52mg Sodium, 844mg Potassium, 27.6g Total Carbs, 6.2g Dietary Fiber, 4.4g Sugars, 5.4g Protein

Vitamin A 14% - Calcium 8% - Vitamin C 208% - Iron 8%

Nutrition Grade: A

 

Good points:

No cholesterol

Low in sodium

High in dietary fiber

High in potassium

High in vitamin B6

Very high in vitamin C

 

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[Healthy_Recipes_For_Diabetic_Friends] Roast Vegetable Salad with Tahini Lemon Dressing - 20g Carbs, 5.3g Fiber, 4.7g Sugar

 

Roast Vegetable Salad with Tahini Lemon Dressing - 20g Carbs, 5.3g Fiber, 4.7g Sugar

From: http://mediterrasian.com
Roasted butternut squash, cauliflower and red onion combined with mixed salad leaves and drizzled with a creamy Middle Eastern sesame and lemon dressing.

  > Salad
1/2 cauliflower, cut into florets (3 cups used for nutrition)
2 cups cubed butternut squash
1 red onion, cut into wedges
2 Tbsp extra virgin olive oil
3 cups packed mixed salad leaves

  > Tahini Lemon dressing
1/2 clove garlic, minced
1/4 cup tahini (sesame seed paste)
1/3 tsp salt
1/3 tsp ground cumin
2 Tbsp lemon juice
3 Tbsp water

PREHEAT the oven to 450 degrees F/230 degrees C.

TOSS the cauliflower, butternut squash and red onion in the olive oil until well coated.

ARRANGE the vegetables in a single layer on a large baking tray and cook for 10 minutes, then toss, and cook for a further 10 minutes.

WHILE the vegetables cook, place the tahini sauce ingredients into a small bowl and mix thoroughly to combine.

REMOVE the roast vegetables from the oven and allow to cool a little.

PLACE the mixed salad leaves on a serving platter.

ARRANGE the roast vegetables on top and drizzle over the tahini dressing.

Nutrition From: www.caloriecount.about.com
Using 3 cups cauliflower .
Servings: 4
Serving Size: 385 g
Nutrition per Serving: 237 Calories, 138 Calories from Fat, 15.3g Total Fat, 2.2g Saturated Fat, 0mg Cholesterol, 240mg Sodium, 590mg Potassium, 20g Total Carbs, 5.3g Dietary Fiber, 4.7g Sugars, 5.1g Protein
Vitamin A 149% - Vitamin C 92% - Calcium 12% - Iron 13%
Nutrition Grade: A

Good points:
    No cholesterol
    Very high in vitamin A
    Very high in vitamin C


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