Thursday, March 31, 2016

[Healthy_Recipes_For_Diabetic_Friends] Spinach & Tomato Frittata - 4g Carbs, 1g Fiber, 2g Sugar

 

Spinach & Tomato Frittata - 4g Carbs, 1g Fiber, 2g Sugar

From: http://blog.myfitnesspal.com

6 large (50 grams each) eggs
1/4 cup (60 grams) skim (1%) milk
1/4 tsp salt
1/4 tsp coarsely ground black pepper, divided
1 tsp olive oil
1/2 small (35 grams) red onion, halved and thinly sliced
1 (5 oz or 140 grams) container spinach leaves
12 cherry tomatoes (4 oz or 205 grams) cherry tomatoes, halved
1/4 cup (1 oz or 28 grams) shredded part-skim mozzarella cheese

Place oven rack in upper third of oven, about 10 inches away from heat; preheat broiler.

Whisk together eggs, milk, salt, and 1/8 teaspoon pepper. Set aside.

Heat oil in a 10-inch ovenproof nonstick skillet (such as cast iron) over medium heat. Add onion and cook, stirring often, 3 or until tender. Stir in spinach; cover and cook, tossing occasionally with tongs, 2 minutes or until wilted.

Pour egg mixture over spinach mixture. Fold gently with a rubber spatula to combine. Sprinkle top with tomatoes. Cook over medium heat for 4 minutes or until edges begin to set and bottom is cooked. Place in oven.

Broil 3 minutes until frittata is golden brown and center is set.  Remove from oven; sprinkle with mozzarella cheese and remaining 1/8 teaspoon pepper. Broil 1 minute or until cheese melts.

Cut into 6 (3 1/2-inch) wedges (remember handle will be hot when serving). Serve immediately.

Serves: 6
Serving Size: 1 (3 1/2-inch wedge) or 75 grams
Nutrition per Serving: 113 Calories, 7g Total Fat, 2g Saturated Fat, 3g Monounsaturated Fat, 215mg Cholesterol, 225mg Sodium, 4g Carbs, 1g Dietary Fiber, 2g Sugar, 9g Protein

Nutrition Bonus: Potassium: 215mg; Iron: 10%; Vitamin A: 46%; Vitamin C: 15%; Calcium: 10%


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Monday, March 28, 2016

[Healthy_Recipes_For_Diabetic_Friends] Pork with Creamy Poblano Sauce - 4g Carbs, 1g Fiber, 2g Sugar

 

Pork with Creamy Poblano Sauce - 4g Carbs, 1g Fiber, 2g Sugar

From: www.drgourmet.com
This recipe makes great leftovers, especially as sandwiches.
Servings: 4
Serving size: 4 oz pork with sauce
Cooking Time: 45 min

2 medium poblano peppers
1 tsp olive oil
1 small onion (diced)
1/4 tsp cumin
1 cup low sodium chicken broth
1/4 tsp salt
1 oz semi-soft goat cheese
16 oz pork tenderloin
Spray olive oil

Place the poblanos in the oven and set the temperature to 325 degrees F. Let them roast for 20 minutes. Remove and place in a paper bag. When cool, peel and seed. Dice the peppers.

Place the olive oil in a skillet over medium-high heat. Add the onions and cook for about 10 minutes, stirring frequently. Add the peppers, cumin, chicken broth and salt. Cook for about 20 minutes until the liquid is reduced by half.

Using a blender or mini-chopper, puree the pepper & onion mixture until smooth. Return it to the pan and add the goat cheese. Whisk it in as it melts until the sauce is smooth.

Place a large skillet in the oven and preheat to 425 degrees F. When the oven comes to temperature, spray the pan lightly with oil and place the pork tenderloin in the pan. Roast for about 7 minutes and turn the tenderloin over. Roast, turning about every 5 minutes, for a total of about 20 minutes.

Remove the tenderloin from the oven, slice, and serve topped with the sauce.

Servings: 4
Serving size: 4 oz pork with sauce
Nutrition per Serving: 175 Calories, 49 Calories from Fat, 5g Total Fat, 2g Saturated Fat, 2g Monounsaturated Fat, 0g Trans Fat, 76mg Cholesterol, 251mg Sodium, 4g Total Carbs, 1g Dietary Fiber, 2g Sugars, 26g Protein
Vitamin A: 4% - Vitamin C: 522% - Calcium: 3% - Iron 9% - Vitamin K: 4 mcg - Potassium: 593 mg - Magnesium: 38 mg


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[Healthy_Recipes_For_Diabetic_Friends] Black Bean and Tomato Salsa - 11g Carbs, 4g Fiber

 

Black Bean and Tomato Salsa - 11g Carbs, 4g Fiber

From: The Eating Well Diabetes Cookbook

Nutrition Profile - - Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free

Servings: 4
Serving Size: 1/2 cup each

1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 Tbsp chopped scallions
1 Tbsp chopped fresh cilantro or parsley
1 Tbsp lime juice
1 1/2 tsp extra-virgin olive oil
1/2 1 tsp minced canned chipotle in adobo sauce
1/8 tsp salt, or to taste

Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.

Servings: 4
Serving Size: 1/2 cup each
Nutrition per Serving: 83 Calories, 2g Fat, 0g Cholesterol, 283mg Sodium, 4g Protein, 11g Carbs, 4g Dietary Fiber

Exchanges: 1 Starch


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[Healthy_Recipes_For_Diabetic_Friends] Creamy Cucumber Salad - 8g Carbs, 1g Fiber, 4g Sugar

 

Creamy Cucumber Salad - 8g Carbs, 1g Fiber, 4g Sugar

{Note: Be sure to compare yogurt nutrition. Some are much higher in carbs and sugars than others, even the unsweetened types. }
From: www.yummly.com/recipe/external/Creamy-Cucumber-Salad-1058436
Servings: 4
Serving Size: 4 oz

1 cucumber
1/2 cup fat free yogurt
1 Tbsp lemon juice
1/4 tsp salt
1/2 tsp dill
1/4 tsp garlic powder
Black pepper, to taste

1. Clean cucumber. Dice into 1/2-inch pieces and set aside (tip - place in a strainer to allow extra water to drain).
2. In a medium bowl, add yogurt, lemon juice, salt, dill and garlic powder. Mix thoroughly.
3. Toss cucumbers in dressing. Add black pepper to taste. Enjoy!

Servings: 4
Serving Size: 4 oz
Nutrition per Serving: 35 Calories, 0 Calories from Fat, 0g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 170mg Sodium, 230mg Potassium, 8g Total Carbs, 1g Dietary Fiber, 4g Sugars, 3g Protein


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Sunday, March 27, 2016

[Healthy_Recipes_For_Diabetic_Friends] Sautéed Kale - 6g Carbs, 2g Fiber, 1g Sugar

 

Sautéed Kale - 6g Carbs, 2g Fiber, 1g Sugar

From: Sam Sifton/Craig Lee for The New York Times
This is a technique that elevates basic sauteed greens into something even more savory and tender.
Featured in: A Fish Called Dinner.
Time: 15 min
Servings: 4

1/4 cup extra-virgin olive oil
3 cloves garlic, peeled and sliced
1 large bunch kale, stemmed, with leaves coarsely chopped
1/2 cup vegetable stock, white wine or water
Kosher salt, freshly ground black pepper and red-pepper flakes to taste
2 Tbsp red wine vinegar

Heat olive oil in a large sauté pan set over medium-high heat until it shimmers. Add garlic, and cook until soft.

Add kale to the pan, turn the heat to high and add the stock. Use a spoon to toss the greens in the oil and stock, then cover and cook for approximately 5 to 7 minutes, until it is soft and wilted, but still quite green. Remove cover and continue to cook, stirring occasionally until all the liquid has evaporated, another 1 to 2 minutes. Season to taste with salt and peppers, add vinegar and toss to combine.

Servings: 4
Nutrition per Serving: 136 Calories, 11g Fat, 1g Saturated Fat, 8g Mono Fat, 1g Poly Fat, 32mg Sodium, 6g Carbs, 2g Dietary Fiber, 1g Sugar, 2g Protein


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Saturday, March 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Roasted Red Pepper, Ham and Parsley Torte

 

Roasted Red Pepper, Ham and Parsley Torte

This colorful molded torte serves a crowd, looks quite elegant on the
hors d'oeuvres table, and is easier to make than it looks. Make a day
ahead to let set, unmold about an hour before serving with crackers.

4 oz smoked ham, coarsely chopped
1 1/2 cups butter, divided
3 - 3 oz packages cream cheese
3 Tbsp Madeira, OR Port, divided
white pepper, ground, to taste
2 cups parsley, firmly packed, stems removed
1/2 cup green onion, chopped
1/2 cup roasted red peppers, drained and coarsely chopped
1/3 cup ham, cubed

Place 1/2 cup butter, 3 ounces cream cheese, the 4 ounces chopped ham, 1
tablespoon wine and white pepper to taste; process until smooth. Remove
to small bowl, cover and chill.

In processor, process another 1/2 cup butter, 3 ounces cream
cheese, the parsley, green onion, 1 tablespoon of wine and
white pepper to taste. Remove to small bowl, cover and chill.

Process remaining butter, cream cheese, the red peppers, remaining wine
and pepper to taste until smooth; remove to small bowl, cover and chill.

Line a glass 2-quart bowl or glass 9 inch pie plate with plastic wrap;
sprinkle in cubed ham; spread the ham mixture, spread the red pepper
mixture, and top with a layer of the parsley mixture.

Cover and chill overnight. Unmold onto serving plate; let sit at room
temperature for an hour before serving.

Makes: 32 servings

Nutritional Information Per Serving: Calories: 90 ; Protein: 2 g ; Fat:
9 g ; Sodium: 160 mg; Cholesterol: 25 mg ; Saturated Fat: 6 g ;
Carbohydrates: 1 g

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Thursday, March 24, 2016

[Healthy_Recipes_For_Diabetic_Friends] Asparagus With Lemon Sauce - 7g Carbs, 2g Fiber

 

Asparagus With Lemon Sauce - 7g Carbs, 2g Fiber

From: Deliciously Healthy Dinners VIA diabeticgourmet.com
Lemon sauce makes fresh asparagus the perfect side dish for fish, scallops, chicken, or meat dishes

Servings: 4
Serving size: 5 spears, 1 1/2 tsp sauce

20 medium asparagus spears, rinsed and trimmed
1 fresh lemon, rinsed (for peel and juice)
2 Tbsp reduced-fat mayonnaise
1 Tbsp dried parsley
1/8 tsp ground black pepper
1/16 tsp salt

Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5-10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.

While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salt. Stir well. Set aside.

When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1 1/2 teaspoons per portion) and serve.

Servings: 4
Serving size: 5 spears, 1 1/2 tsp sauce
Nutrition per Serving: 39 Calories, 0g Saturated Fat, 0mg Cholesterol, 107mg Sodium, 2g Protein, 7g Carbs, 2g Dietary Fiber


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Tuesday, March 22, 2016

[Healthy_Recipes_For_Diabetic_Friends] Roasted Salmon with Herbs and Yogurt

 

Roasted Salmon with Herbs and Yogurt

2 1/2 pounds salmon fillet
Sea salt and freshly ground black pepper
1 tablespoon extra virgin olive oil
2 teaspoons dried oregano, crushed
1 fresh lemon
1 cup plain Greek yogurt
1/2 English cucumber, finely chopped (1 1/2 cups)
3 tablespoons minced shallots
2 tablespoons chopped Italian parsley
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh dill weed
2 tablespoons chopped fresh basil
Pinch crushed red pepper

Preheat oven to 325 degrees F. Line a shallow baking pan with parchment
paper. Place salmon in the prepared baking pan. Sprinkle generously with
salt and pepper. Drizzle with 1 tablespoon olive oil and rub into flesh.
Sprinkle with oregano.

Roast for 25 to 30 minutes or until fish flakes easily when tested with
a fork in the center. Finely shred 1 teaspoon peel from lemon; set
aside. Halve lemon and squeeze over salmon. Dollop with yogurt and top
with cucumber, shallots, herbs, lemon peel, and crushed red pepper.
Season with additional salt and drizzle with additional olive oil.

Makes: 10 servings

Note: You can also make a sauce by stirring together the yogurt,
cucumber, herbs, lemon peel, shallots, crushed red pepper, salt, and
pepper. After roasting salmon, cool slightly. Cover and chill up to 24
hours. Serve chilled with toppers.

Nutrition Facts Per serving: 201 cal.,10 g fat 2 g sat. fat, 65 mg
chol., 293 mg sodium, 3 g carb., 0 g fiber, 1 g sugar, 25 g pro.

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[Healthy_Recipes_For_Diabetic_Friends] Herb Crusted Beef Roast with Horseradish Chive Sauce

 

Herb Crusted Beef Roast with Horseradish Chive Sauce

1 beef round (sirloin) tip center roast (2 to 2 1/2 pounds)
1 tablespoon minced fresh parsley
1 teaspoon dried thyme leaves, crushed
1 teaspoon vegetable oil
1 clove garlic, minced
1/2 teaspoon cracked black pepper
salt

Sauce Ingredients:

1 cup dairy sour cream
1/2 cup prepared horseradish
2 tablespoons milk
1 tablespoon snipped fresh chives
1/8 teaspoon ground white pepper

Heat oven to 325 degrees F.

Combine parsley, thyme, oil, garlic and black pepper; press evenly onto
all surfaces of beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat
thermometer so tip is centered in thickest part of beef. Do not add
water or cover. Roast in 325 degrees F oven 1 1/4 to 1 1/2 hours for
medium rare doneness.

Meanwhile combine sauce ingredients in small bowl; cover and refrigerate.

Remove roast when meat thermometer registers 140 degrees F for medium
rare. (Do not overcook.)

Transfer roast to carving board; tent loosely with aluminum foil. Let
stand 10 to 15 minutes. (Temperature will continue to rise about 5
degrees F to reach 145 degrees F for medium rare.)

Carve roast into thin slices; season lightly with salt, if desired.
Serve with sauce.

Makes 6 servings

Nutritional Information Per Serving Calories: 303 ; Protein: 33 g ; Fat:
17 g ; Sodium: 144 mg; Cholesterol: 108 mg ; Saturated Fat: 8 g ;
Dietary Fiber: .9 g ; Carbohydrates: 6 g

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Monday, March 21, 2016

[Healthy_Recipes_For_Diabetic_Friends] Chocolate Cheesecake

 

Chocolate Cheesecake

This delicious chocolate cheesecake is not only greatly reduced in fat,
but also has 76% less carbohydrates than the traditional recipe. It will
become a favorite!

Crust Ingredients:

1/2 cup finely ground almonds

Cheesecake Ingredients:

3 - 8 oz packages reduced fat cream cheese, softened
1 1/4 cups Equal Spoonful or Granulated (NOTE)
2 eggs
2 egg whites
1/4 tsp salt
1 cup reduced fat sour cream
2 tsp vanilla
4 - 1 oz squares semi sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional

For Crust, spray bottom of a 9 inch springform pan. Sprinkle almonds
over bottom, patting gently onto pan; set aside.

For Cheesecake, beat cream cheese and Equal in mixing bowl on medium
speed of mixer until smooth and well combined. Mix in eggs, egg whites
and salt. Fold in sour cream and vanilla until combined. Gently mix in
chocolate until blended. Pour batter over crust.

Bake in preheated 325 degrees F oven 40 to 45 minutes or until center of
cake is almost set. Cool on wire rack. Gently run metal spatula around
rim of pan to loosen cake. Let cheesecake cool completely. Cover and
refrigerate several hours or overnight. To serve, remove side of pan.
Garnish top of cheesecake with fresh raspberries and mint, if desired.
Cut cake into wedges.

Makes: 16 servings

NOTE: May substitute 30 packets Equal sweetener or other sugar substitute.

Nutritional Information Per Serving: Calories: 197 ; Protein: 7 g ; Fat:
16 g ; Sodium: 231 mg; Cholesterol: 67 mg ; Carbohydrates: 7 g

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Monday, March 14, 2016

[Healthy_Recipes_For_Diabetic_Friends] Hashed Brussels Sprouts With Lemon - 11g Carbs, 4g Fiber, 2g Sugar

 

Hashed Brussels Sprouts With Lemon - 11g Carbs, 4g Fiber, 2g Sugar

From: Julia Moskin VIA New York Times
A shower of lemon zest and black mustard seeds on a fast sauté of hashed brussels sprouts makes a traditional side dish with unexpected, bright flavors. Slice the sprouts a day or so before (a food processor makes it easy) and refrigerate until it's time to prepare them.
Time: 25 min
Servings: 8 - 12

2 Tbsp freshly squeezed lemon juice, more to taste
Grated zest of 1 lemon
2 to 3 lb brussels sprouts
2 Tbsp olive oil
2 Tbsp butter
3 garlic cloves, minced
2 Tbsp black mustard seeds, cumin seeds, or poppy seeds
¼ cup dry white wine or vermouth
Salt and pepper, to taste

Place lemon juice in a large bowl. Cut bottoms off sprouts, and discard. Working in batches, use a food processor fitted with the slicing blade to cut sprouts into thin slices. (If cutting by hand, halve sprouts lengthwise, and thinly slice them crosswise. The slices toward the stem end should be thinner, to help pieces cook evenly.) As you work, transfer slices into bowl with lemon juice. When all sprouts are sliced, toss them in juice and use your fingers to separate leaves. (Recipe can be prepared to this point and refrigerated, covered, for up to 3 hours.)

When ready to serve, heat oil and butter over high heat in a skillet large enough to hold all sprouts. When very hot, add sprouts, garlic and seeds, and cook, stirring often, until sprouts are wilted and lightly cooked, but still bright green and crisp, about 4 minutes. Some leaves may brown slightly.

Add wine and sprinkle with salt and pepper. Cook, stirring, 1 minute more. Turn off heat, add salt and pepper to taste, and more lemon juice if desired. Stir in the lemon zest, reserving a little for top of dish. Transfer to a serving bowl, sprinkle with remaining zest and serve.

Nutrition per Serving: 106 Calories, 5g Fat, 1g Saturated Fat, 0g Trans Fat, 3g Mono Fat, 6mg Cholesterol, 261mg Sodium, 11g Carbs, 4g Dietary Fiber, 2g Sugars, 4g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Lemon Asparagus Salmon - 5g Carbs, 2g Fiber, 2g Net Carbs

 

Lemon Asparagus Salmon - 5g Carbs, 2g Fiber, 2g Net Carbs

From: Jane, Elizabeth (2016-02-24). Ketogenic Diet: 6 Ingredient Ketogenic Diet Cookbook: The TASTIEST & EASIEST Way to Burn Fat (Kindle Locations 350-363). Kindle Edition.
Time: 20 min
Cooking time: 20 min
Serves: 4

4 salmon fillets
1 1/2 tsp dry oregano
24 asparagus spears
8 onion slices
8 slices of lemon
1 tsp fresh parsley, chopped

Essentials
2 Tbsp extra virgin olive oil
Salt and pepper

Preheat oven to 400° F.

Season the salmon fillets with salt, pepper and oregano and drizzle with olive oil.

Prepare two big sheets of foil to wrap and bake the fish.

Place 7-8 spears asparagus in the center of the foil. Top with fillets.

Then place about 2 lemon and 2 onion slices over the fish and fold the foil over to make a packet.

Bake the fish in the oven for 18-20 minutes.

Carefully transfer the baked fish to serving plates, garnish with chopped parsley and enjoy.

Serves: 4
Nutrition per Serving: 172 Calories, 9g Fat, 5g Total Carbs, 2g Dietary Fiber, 2g Net Carbs, 21g Protein


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