Saturday, December 31, 2016

[Healthy_Recipes_For_Diabetic_Friends] Creamy Leek Soup - 24.1g Carbs, 6.7g Fiber, 9.3g Sugars

 

Creamy Leek Soup - 24.1g Carbs, 6.7g Fiber, 9.3g Sugars

From: Easy Paleo Meal Plan   Sample
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Serves: 4

3 cups leeks, dark green ends removed, roughly chopped (about2 large leeks)
1 medium cauliflower, chopped (4-5 cups)
1 cup onion (about1 medium)
4 cups low sodium chicken broth
1 cup coconut milk
1 Tbsp ghee (clarified butter), optional
Salt and pepper, to taste

1 Wash the leeks well. I usually cut off the root end then slice it down the middle lengthwise. Hold under running water and separate the leaves, rinsing well (especially the outermost leaves). Sandy soup is not delicious. I usually cut off the top 1/3 of the leek and save that for
making stock. Chop the leeks roughly. Add to a large soup pot.

2 Cut the core out of the cauliflower and trim off any leaves. Roughly chop it. Add that to the pot.

3 Add the onions, chicken broth, coconut milk and ghee to the pot.

4 Bring to a boil, then reduce to a simmer for about 20 minutes or until all the veggies are tender.

5 Allow to cool, then puree until smooth using a blender. Be careful: You may need to do two or more batches so the blender doesn't overflow.

6 Season with salt and pepper to taste.

You can make this in the slow cooker. Add all the ingredients and cook on low for 3-5 hours. The flavor is the same but the consistency won't be as thick. To troubleshoot that, you can remove the slow cooker lid for the last hour of cooking so some of the liquids evaporate

Servings: 4
Serving Size: 543 g
Nutrition per Serving: 269 Calories, 161 Calories from Fat, 17.9g Total Fat, 14.7g Saturated Fat, 8mg Cholesterol, 175mg Sodium, 756mg Potassium, 24.1g Total Carbs, 6.7g Dietary Fiber, 9.3g Sugars, 7.5g Protein
Vitamin A 25%  - Vitamin C 131% - Calcium 9% - Iron 19%
Nutrition Grade: A-

Good points:
    Low in cholesterol
    High in manganese
    Very high in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Garden Fresh Zucchini and Tomato Soup - 10.5g Carbs, 2.9g Fiber

 

Garden Fresh Zucchini and Tomato Soup - 10.5g Carbs, 2.9g Fiber

From: 21 Days Guide To Better Diabetes Control PDF

2 1/2 Tbsp olive oil
1 medium zucchini, cubed
1 clove garlic, minced
8 large tomatoes, cored
1 small sweet onion, chopped
1 Tbsp chopped fresh red chile pepper
1 (14 oz can) vegetable broth
1 Tbsp dried tarragon
2 tsp dried dill weed
1 tsp salt
1/4 tsp ground black pepper

Heat the oil in a skillet over medium heat. Cook and stir the zucchini and garlic in the skillet until lightly browned. Remove from heat, and set aside.
In a blender or food processor, puree the tomatoes, onion, and chile pepper, leaving a few small chunks.

In a large pot, mix the tomato puree and vegetable broth. Season with tarragon, dill, salt, and pepper. Bring to a boil, reduce heat to low, and mix in the zucchini and garlic. Cover, and cook 45 minutes. Garnish w/ a dollop of FF sour cream and some fresh chopped basil.

Servings: 8
Nutrition per Serving: 88 Calories, 4.8g Total Fat, 0mg Cholesterol, 404mg Sodium, 10.5g Total Carbs, 2.9g Dietary Fiber, 2.5g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Cheesy Spaghetti Squash Casserole - 8g Carbs, 1g Fiber

 

Cheesy Spaghetti Squash Casserole - 8g Carbs, 1g Fiber

From: 21 Days Guide To Better Diabetes Control PDF

1 3 lb spaghetti squash
2 Tbsp reduced fat parmesan topping OR ** Fresh grated asiago
1/2 cup 2% milk shredded mozzarella cheese
2 plum tomatoes finely chopped OR ** 3 large chopped plum tomatoes.
1/4 cup fresh chopped parsley

*Additions:
1 tsp fresh minced garlic
1 tsp oregano
Sea salt and pepper, to taste
Fresh chopped basil, added just before serving for garnish.

1. Wash and pierce squash so that steam can escape. Microwave on High for 10 minutes or until just softened, turning over after 5 minutes. Remove from microwave and let stand 5 more minutes.

2. Cut squash in half lengthwise. Remove seeds. Run fork through the flesh until it turns into spaghetti-like strands. Remove all flesh and put into a bowl. Throw away one half of the shell and keep the other half for serving.

3. Add remaining ingredients and toss lightly. Place back into empty shell.

4. Microwave for two minutes until heated throughout.

Servings: 10
Nutrition per Serving: 50 Calories, 1.5g Fat, 5mg Cholesterol, 80mg Sodium, 8g Carbs, 1g Fiber, 3g Protein


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Friday, December 30, 2016

[Healthy_Recipes_For_Diabetic_Friends] Easy Paleo Chicken And Broccoli - 7.5g Carbs, 2g Fiber, 2.2g Sugar

 

Easy Paleo Chicken And Broccoli - 7.5g Carbs, 2g Fiber, 2.2g Sugar

From: http://wpweightloss.com/cb

2 heads broccoli, cut into florets
1 large sweet potato, peeled and cut into bite-size cubes or coin sized pieces
4 chicken thighs OR 2 chicken breasts (boneless, skinless)
1/2 cup extra virgin olive oil (use less if you want less fat)
1 1/2 tsp garlic powder
1/2 tsp oregano sea salt, to taste
Fresh ground black pepper, to taste

Preheat oven to 375F.

Place chicken, broccoli, and sweet potato cubes in a 9×13 glass baking dish. Drizzle olive oil over them and stir to evenly coat. Spread out the chicken evenly in the dish and spread the veggies around and on top of the chicken evenly. Sprinkle the garlic powder, oregano, salt, and pepper on top. Bake in preheated oven for 45 minutes, uncovered. Remove from oven and let chicken rest a few minutes before serving.

Nutrition From: www.caloriecount.about.com
3 cups broccoli used for nutrition
Servings: 6
Serving Size: 197 g
Nutrition per Serving: 395 Calories, 229 Calories from Fat, 25.4g Total Fat, 4.7g Saturated Fat, 0g Trans Fat, 101mg Cholesterol, 159mg Sodium, 520mg Potassium, 7.5g Total Carbs, 2g Dietary Fiber, 2.2g Sugars, 34.6g Protein
Vitamin A 9% - Vitamin C 78% - Calcium 4% - Iron 14%
Nutrition Grade: B-
Good points:
    Low in sodium
    Low in sugar
    High in niacin
    High in selenium
    Very high in vitamin B6
    High in vitamin C


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Wednesday, December 28, 2016

[Healthy_Recipes_For_Diabetic_Friends] Sausage, “Potato” and Spinach Soup - 15.3g Carbs, 2.5g Fiber, 0.9g Sugar

 

Sausage, "Potato" and Spinach Soup - 15.3g Carbs, 2.5g Fiber, 0.9g Sugar

(AIP/Paleo)

 

From: http://sweetpotatoesandsocialchange.com/sausage-potato-and-spinach-soup-aippaleo/

 

1 Tbsp olive oil

1 lb ground pork

1/2 tsp salt (Omitted for nutrition)

1/2 tsp black pepper (optional)

1/2 tsp dried sage

1/2 tsp dried thyme

3 cloves minced garlic

1 onion diced

1/2 tsp oregano

1/2 tsp basil

5 cups low sodium chicken broth

1 bay leaf

1 lb white sweet potatoes (or Japanese Sweet Potatoes)

3 cups baby spinach

1/4 cup coconut cream

 

Heat olive oil in Dutch oven add in ground pork, salt pepper, sage, thyme and garlic and cook until browned and crumbly. Stir in the onion, oregano, and basil. Cook until onions are soft and add any additional salt to taste. Stir in chicken broth and a bay leaf, Bring to a boil. Add in diced white sweet potatoes cook until tender, about 10 minutes. Stir in spinach until it begins to wilt stir in coconut cream and heat through. Enjoy.

 

Nutrition From: www.caloriecount.about.com

Servings: 10

Serving Size: 239 g

Nutrition per Serving: 160 Calories, 41 Calories from Fat, 4.6g Total Fat, 2g Saturated Fat, 0g Trans Fat, 33mg Cholesterol, 74mg Sodium, 650mg Potassium, 15.3g Total Carbs, 2.5g Dietary Fiber, 0.9g Sugars, 14.2g Protein

Vitamin A 18% - Vitamin C 19% - Calcium 3% - Iron 8%

Nutrition Grade: A

 

Good points:

    Low in sodium

    Low in sugar

    High in niacin

    High in potassium

    High in selenium

    Very high in thiamin

    High in vitamin A


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[Healthy_Recipes_For_Diabetic_Friends] Chicken Soup Mexicana - 17g Carbs, 6g Fiber, 5g Sugar

 

Write aChicken Soup Mexicana - 17g Carbs, 6g Fiber, 5g Sugar

From: www.canolainfo.org/recipes/chicken-soup-mexicana

All of your favorite Mexican flavors mix together in this soup while the canola oil and avocado supply healthy fats. ¡Muy delicioso!

1 Tbsp canola oil   15 mL
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper 0.5 mL
2 tsp cumin  10 mL
1 tsp red pepper flakes  5 mL
8 cups low-sodium chicken stock 2 L
2/3 cup lentils 150 mL
1 can (19 oz) tomatoes, chopped 540 mL
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed 1 kg
1 small zucchini, thinly sliced
1 cup frozen peas 250 mL
1 small avocado, peeled and sliced

1. In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

2. Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender. Add chicken, zucchini and peas. Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Servings: 10
Serving Size: 2 cups (500 mL).
Nutrition per Serving: 270 Calories, 6g Total Fat, 1g Saturated Fat, 75mg Cholesterol, 17g Carbs, 6g Fiber, 5g Sugars, 35g Protein, 170mg Sodium, 571mg Potassium  message...

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Tuesday, December 27, 2016

[Healthy_Recipes_For_Diabetic_Friends] Tomato, Chive and Mango Salsa - 7g Carbs, 1g Fiber

 

Tomato, Chive and Mango Salsa - 7g Carbs, 1g Fiber
     
From: http://mango.org/en/Recipes/Tomato,-Chive-and-Mango-Salsa
Servings: 3
Prep Time: 10 min
Recipe Categories: Salads, Salsa Relish Chutney, Appetizer

1 cup fresh mango, diced
1 1/2 cups ripe tomatoes, diced
2 Tbsp fresh chives, minced
1 Tbsp lemon juice
1/2 tsp lemon zest
1/2 tsp fresh oregano leaves, minced
1/4 tsp sea salt
1/8 tsp freshly ground black pepper

Combine all ingredients in a large bowl and stir. Serve or cover and refrigerate until needed.

Serving Suggestions: Serve with chips, hamburgers, grilled meats and vegetables.

Servings: 3
Serving Size: 1/2 cup salsa
Nutrition per Serving: 31 Calories, 0g Fat, 0% Calories from Fat, 0mg Cholesterol, 121mg Sodium, 191mg Potassium, 7g Carbs, 1g Fiber, 1g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Black Bean and Chorizo Soup - 18g Carbs, 6g Fiber

 

Black Bean and Chorizo Soup - 18g Carbs, 6g Fiber

From: www.canolainfo.org/recipes/black-bean-and-chorizo-soup
This hearty Black bean soup will warm you up on a cold day.

Servings: 10
Serving Size: 1/2 cup

1 Tbsp canola oil
1/2 onion, cubed
1 clove garlic, minced
1 tomato, deseeded and chopped
1 ancho chile, seeded, soaked in hot water
1 pasilla pepper, seeded, soaked in hot water
1 (19 oz) can black beans
1 bouquet garni (1 Tbsp each dried cilantro, oregano, marjoram wrapped in cheesecloth)*
1 lime, halved
4 cup chicken broth
2 Tbsp mezcal or tequila
Salt, to taste
6 Tbsp chorizo, fried and crumbled
6 Tbsp low-fat buttermilk

*Bouquet garni is a bundle of herbs used to prepare soup, stock and various stews. The bouquet is boiled with other ingredients, but removed prior to  consumption. To make the bouquet, use 1 Tbsp each of dried cilantro, oregano and marjoram and place in cheesecloth to form a bundle.

In deep pan or pot, heat canola oil at high heat and add onion. Saute until brown and add garlic. Reduce heat to medium. Stir in tomatoes and peppers. Cook 15 minutes, stirring constantly to avoid burning.

Combine black beans, bouquet garni, limes and broth with mixture. Cook 5 minutes. Add mezcal or tequila, salt and discard lime halves and herbs. Cook 10 minutes. Blend and season to taste.

Garnish with buttermilk and chorizo.

Tip: If too thick, add more broth

Servings: 10
Serving Size: 1/2 cup
Nutrition per Serving: 180 Calories, 7g Fat, 2g Saturated Fat, 10mg Cholesterol, 310mg Sodium, 10g Protein, 18g Carbs, 6g Dietary Fiber


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Thursday, December 22, 2016

[Healthy_Recipes_For_Diabetic_Friends] Artichoke Pesto - 8.8g Carbs, 10.5g Fiber, 1.8g Sugars

 

Artichoke Pesto - 8.8g Carbs, 10.5g Fiber, 1.8g Sugars

From: www.simplywhisked.com/artichoke-pesto/#GBmr16t61lDSOvOW.99
Prep: 10 min
Total: 10 min
Makes: 2 cups

1 15 oz can quartered artichoke hearts, drained
1/4 cup walnut pieces
1/2 cup fresh parsley
1/2 cup fresh oregano
2 Tbsp lemon juice
1 Tbsp capers
1 tsp lemon zest
1 garlic clove, peeled
1/2 tsp coarse salt
1/2 cup extra-virgin olive oil

In a food processor bowl, combine all ingredients. Process until smooth.

Refrigerate in an airtight container for up to 1 week or freeze for up to 6 months.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 170 g
Nutrition per Serving: 348 Calories, 279 Calories from Fat, 31g Total Fat, 4.2g Saturated Fat, 0mg Cholesterol, 411mg Sodium, 641mg Potassium, 18.8g Total Carbs, 10.5g Dietary Fiber, 1.8g Sugars, 6.7g Protein
Vitamin A 25% - Vitamin C 52% - Calcium 21% - Iron 34%
Nutrition Grade: B+

Good points:
    No cholesterol
    Low in sugar
    High in dietary fiber
    High in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker For The Love of Bacon Bean and Bacon Stew - 35.2g Carbs, 11.2g Fiber, 2g Sugar

 

For The Love of Bacon Bean and Bacon Stew - 35.2g Carbs, 11.2g Fiber, 2g Sugar

From: Wellington, Julius. Slow Cooker - Crock Pot Recipes Guys Devour: Mouthwatering Crock Pot Recipes! - Original & Delicious (Slow Cooker Recipes Book 1) (Kindle Locations 310-314). Grit Corp. Kindle Edition.

Are you a hungry guy who just has to have his bacon? This thick stew is full of smoky, salty bacon tidbits. The ham hocks give it that extra boost of porky goodness, and before you know it, you'll wonder if you've died and gone to bacon heaven.

2 smoked ham hocks
1 lb apple wood smoked bacon, chopped
3 quarts water
1 onion, chopped
2 celery ribs, chopped into half-moon shapes
2 carrots, halved lengthwise and chopped into half-moon shapes
2 15 oz cans bean (black, kidney, pinto, great northern (not green) drained and rinsed
1/4 tsp pepper

Place the ham hocks and the bacon in the crock-pot/ slow cooker and bring to a boil on high setting. Then, pour the contents into a colander, and return the meat and bones to the crock-pot/ slow cooker. Add ham stock, onion, celery, carrots, beans and pepper, and cook on low for 6-8 hours. Season with salt to taste, and serve with crackers in heated bowls.

Tip: Um, Yeah I suggest pairing this up with a nice cold frosty glass of beer.

Nutrition From: www.caloriecount.about.com
Does not include ham hocks!
Servings: 16
Serving Size: 282 g (about 9.9 oz)
Nutrition per Serving: 341 Calories, 112 Calories from Fat, 12.5g Total Fat, 4.1g Saturated Fat, 0g Trans Fat, 31mg Cholesterol, 680mg Sodium, 955mg Potassium, 35.2g Total Carbs, 11.2g Dietary Fiber, 2g Sugars, 22.3g Protein
Vitamin A 26% - Vitamin C 7% - Calcium 11% - Iron 19%
Nutrition Grade: A

Good points:
    Low in sugar
    High in dietary fiber
    High in phosphorus
    High in selenium

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Tuesday, December 20, 2016

[Healthy_Recipes_For_Diabetic_Friends] Cajun Baked Salmon Cakes - 18.9g Carbs, 1.4g Fiber, 3.2g Sugar

 

Cajun Baked Salmon Cakes - 18.9g Carbs, 1.4g Fiber, 3.2g Sugar

From: aggieskitchen.com/cajun-baked-salmon-cakes/
Servings: 4

2 6 oz cans wild salmon, boneless and skinless
2 eggs
2 Tbsp mayonnaise
1/2 bell pepper, finely chopped
1/2 onion, finely chopped
2 1/2 tsp cajun seasoning
3/4 cup panko

Preheat oven to 375 degrees.
Combine ingredients in a large bowl. Gently form into 8 patties and place on a lightly greased baking sheet.
Bake for 10 minutes in 375 degree oven. Broil for last 5-7 minutes or until golden brown.
Serve with squeeze of lemon.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 162 g
Nutrition per Serving: 263 Calories, 99 Calories from Fat, 11g Total Fat, 2g Saturated Fat, 0g Trans Fat, 121mg Cholesterol, 301mg Sodium, 445mg Potassium, 18.9g Total Carbs, 1.4g Dietary Fiber, 3.2g Sugars, 22.4g Protein
Vitamin A 14%  - Vitamin C 50% - Calcium 8% - Iron 12%
Nutrition Grade: B+

Good points:
    High in magnesium
    Very high in phosphorus
    Very high in selenium
    High in vitamin C


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[Healthy_Recipes_For_Diabetic_Friends] Sweet Potato Shepherd's Pie - 23.9g Carbs, 5g Fiber, 3.3g Sugar

 

Sweet Potato Shepherd's Pie - 23.9g Carbs, 5g Fiber, 3.3g Sugar

Recipe By: Sophia Bush
From: www.buzzfeed.com/liptonhotblack/sophia-bushs-favorite-recipe-to-warm-up-with-during-winter?utm_term=.ttMMoYjry6#.rbXprvegEB

2 large sweet potatoes, peeled and quartered (2 cups used for Nutrition!)
1/2 can organic coconut milk
Sea salt
Freshly ground black pepper
3 Tbsp ghee OR clarified butter, divided
2 cups brussels sprouts, ends removed, chopped
2 cups organic carrots, peeled and sliced
2 cups celery, sliced
1 sweet yellow onion, diced
1 lb ground lamb
1 Tbsp fresh oregano, chopped
1 Tbsp fresh thyme, chopped

1. Preheat oven to 375F.

2. Boil the sweet potatoes until fork tender. Drain and transfer to a blender.

3. Add the coconut milk and salt to taste. Blend until mixture is smooth.

4. Heat a large skillet and add 2 tablespoons ghee. Add the brussels sprouts and carrots with a tablespoon of water to steam the vegetables. 

5. When the brussels sprouts and carrots start to soften, add the celery and onion. Season with salt and pepper and sauté 2-3 minutes. Add oregano and thyme and stir. Remove the vegetables from the pan and set aside. Heat one tablespoon of the ghee and add the lamb. Stirring occasionally, heat until lamb is cooked through. Drain excess moisture.

6. Add the meat and vegetable mixture to a casserole dish in an even layer. Cover with the sweet potato puree.

7. Bake 30-40 minutes.

Nutrition From: www.caloriecount.about.com
Servings: 10
Serving Size: 205 g (about 7.23 oz)
Nutrition per Serving: 267 Calories, 115 Calories from Fat, 12.8g Total Fat, 8.5g Saturated Fat, 0g Trans Fat, 50mg Cholesterol, 104mg Sodium, 923mg Potassium, 23.9g Total Carbs, 5g Dietary Fiber, 3.3g Sugars, 15.4g Protein
Vitamin A 83% - Vitamin C 48% - Calcium 6% - Iron 15%
Nutrition Grade: A-
Good points:
    Low in sodium
    High in selenium
    Very high in vitamin A
    High in vitamin C


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