Friday, October 28, 2016

[Healthy_Recipes_For_Diabetic_Friends] Cranberry Walnut Cookies

 

Cranberry Walnut Cookies

Recipe by: Laura Dolson

1 and 1/2 cups almond meal
1 cup whey protein powder (NOTE)
1/2 cup butter
4 oz cream cheese (can use a low fat version)
2 eggs
Sugar substitute equal to 1 and 1/2 cups sugar (NOTE)
1 tsp cinnamon
1 tsp baking soda
1 tsp salt
2/3 cup chopped walnuts
1 cup whole cranberries (fresh or frozen, no sugar added)

Preheat your oven to 375 F.

Cream the butter and the cream cheese together until the mixture is
fluffy. Add the sweetener, cinnamon, and salt, and beat again. Add the
eggs, and beat until combined.

Add the almond meal, protein powder, and baking soda and combine well.

Mix in the cranberries and the walnuts.

Drop by rounded spoonfuls onto an ungreased cookie sheet, or one covered
with a silicone mat. The size is up to you, but avoid very large cookies.

Bake about 7 to 9 minutes, until the tops are just browning. Cool the
cookies completely before eating, really, they are so much better after
they are cool. Store the cookies in a sealed container.

Makes: 32 cookies

Nutritional Information per Cookie: 1 gram of effective carbohydrate
plus 1 gram of fiber, 4 grams of protein, and 94 calories

NOTES: In this recipe, a combination of almond meal and whey protein
powder takes the place of regular wheat flour. If you use a flavored
protein powder, you will probably want to cut down the amount of
sweetener in the recipe. Designer brand Vanilla Praline was used, which
does have artificial flavorings in it. If I didn't use the flavored
powder, I'd be more inclined to add a little intense black molasses,
which has about 4 to 5 grams of carbohydrate per teaspoon.

I use liquid sucralose (sucralose is the sweetener in Splenda) as a
sweetener.

Darlene

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

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Thursday, October 20, 2016

[Healthy_Recipes_For_Diabetic_Friends] Hearts of Palm Salad - 7g Carbs, 4g Fiber, 2g Sugar

 

Hearts of Palm Salad - 7g Carbs, 4g Fiber, 2g Sugar

From: www.readyseteat.com
Side salad recipe made with hearts of palm, tomatoes and avocado tossed with a simple dressing containing cilantro and lime juice
Prep Time: 15 min  
Total Time: 15 min
Servings: 6

1/4 cup Canola Oil
2 Tbsp cider vinegar
2 Tbsp chopped fresh cilantro
1 Tbsp lime juice
1/4 tsp salt
1/8 tsp ground black pepper
1 (14.5 oz can) Hunt's Diced Tomatoes, drained
1 (14.8 oz jar) hearts of palm, drained, sliced
1 avocado, pitted, peeled, chopped
2 Tbsp thinly sliced red onion

1. Whisk together oil, vinegar, cilantro, lime juice, salt and pepper in medium bowl until blended.
2. Add drained tomatoes, hearts of palm, avocado and onion to bowl. Stir gently to combine. Serve immediately.

Cook's Tips: For gluten free preparation, confirm all recipe ingredients are gluten free by reading product labels each time you make this recipe.

Servings: 6
Serving Size: 2/3 cup
Nutrition per Serving: 150 Calories, 14g Total Fat, 1g Saturated Fat, 0mg Cholesterol,    326mg Sodium, 7g Carbs, 4g Dietary Fiber, 2g Sugars, 2g Protein    

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Sunday, October 16, 2016

[Healthy_Recipes_For_Diabetic_Friends] Italian Squash Casserole

 

Italian Squash Casserole

1 3/4 lbs. zucchini or other summer squash
1/4 cup minced onion
4 cloves garlic, pressed or minced
1 Tablespoon olive oil
2/3 cup chopped fresh basil
1/3 cup sour cream
2 eggs
1 1/2 cup shredded Italian cheeses (NOTE: e.g. Parmesan, fontina,
mozzarella, etc.)
Salt and pepper to taste
scant 1 teaspoon worth sugar substitute

NOTE: I think it's best if part of the cheese is a hard cheese, like
Parmesan or Asiago, but it isn't vital.

Heat the oven to 375 degrees F.

Cut the squash into 1 to 2-inch lengths and run through a food
processor, using the large blade. Alternatively, you can grate the squash.

Heat oil in a large skillet. Sauté the onion in the oil for 1 to 2
minutes, then add the squash. Season with salt and pepper to taste, (use
seasoned salt, if you wish), and cook for an additional 5 to 6 minutes.

Push the squash toward the outside of the pan, add a trace of oil in the
center, and sauté the garlic for 30 seconds or so.

Mix it all together, add the basil, mix again, and turn the heat off.

Transfer the squash mixture to a casserole dish (2 quarts or so). Mix in
one cup of cheese, the sour cream, and the sweetener. Taste for seasoning.

Add the eggs and combine well. Scrape down the sides of the casserole
dish. Sprinkle the other half cup of cheese on the top.

Bake for about 20 to 22 minutes, until cheese turns a golden brown to

Makes 8 servings as a side dish

Nutritional Information: Each serving has 4 grams effective carbohydrate
plus 1 gram fiber, 10 grams protein, and 159 calories.

Darlene

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

__._,_.___
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[Healthy_Recipes_For_Diabetic_Friends] Simply Scrumptious Spinach

 

Simply Scrumptious Spinach

1 - 10 oz package chopped frozen spinach (or a larger bag, see above)
1/2 cup toasted pecan pieces (lightly toast in oven or on stove)
6 to 8 oz sliced mushrooms
1/4 cup minced onion
2 cloves garlic, minced, pressed, or smashed
1/4 to 1/2 cup grated cheese - at least some of it should be a hard
cheese like Parmesan
1 cup light ricotta cheese
Dry white wine - a little to deglaze and 1 to 2 Tbsp more
1/2 tsp black pepper
Salt to taste
A little nutmeg

Put pecans in food processor. Thaw and squeeze liquid out of the
spinach, then add that in, too.

Cook onion in skillet in a little oil until beginning to soften.

Add mushrooms, and cook on medium high until most of the water is out of
them and mushrooms are browning.

Deglaze the pan with white wine.

Add garlic and seasonings and cook for a minute or so.

Add the contents of the pan and cheeses to the food processor and process.

If there isn't enough liquid for the processor to do its thing (you
hope), add the wine, a tablespoon at a time.

Now all that remains is to heat it through. Put it in a bowl or small
casserole dish and either heat it in the microwave for a few minutes, or
put in the oven at 350 degrees F. for 15 minutes or until the top browns.

Makes: 6 servings

Nutritional Information per serving: 4 grams effective carbohydrate plus
3 grams fiber (7 grams total carbohydrate) 11 grams protein, and 192
calories.

Darlene

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[Healthy_Recipes_For_Diabetic_Friends] Quick & Easy Low Carb Spinach Casserole

 

Quick & Easy Low Carb Spinach Casserole

2 boxes frozen chopped spinach, 10 oz each
1/4 chopped onion
1 teaspoon oil or butter
1 - 8 oz package cream cheese
1 cup shredded cheese (cheddar or a mixture is nice)
2 eggs
1 teaspoon garlic powder
1 teaspoon seasoned salt or other spice mixture to taste
1 to 2 Tablespoon dry white wine if you have it around
1 teaspoon lemon juice if you don't have the wine
1 drop liquid sweetener or a pinch of a powder (just a small amount to
balance flavors)
2 Tablespoons grated Parmesan cheese (not the dried kind in the can)

Preheat oven to 350 degrees F.

Defrost spinach in the boxes or in a 2 quart casserole dish.

Fry onion in the oil or butter until it begins to soften.

Mix all ingredients except for the Parmesan cheese in the casserole
dish. Sprinkle Parmesan on top.

Bake for 40 to 45 minutes or until knife inserted in the center comes
out clean and cheese on top begins to brown.

Makes 8 servings.

Nutritional Information: Each serving has 3 grams effective carbohydrate
plus 2 grams fiber, 10 grams protein, and 202 calories.

Darlene

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

__._,_.___
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Friday, October 14, 2016

[Healthy_Recipes_For_Diabetic_Friends] Miracle Brownies

 

Miracle Brownies

1/4 lb butter (1 stick)
2 cups erythritol (powdered, not granulated)
1 Tbsp vanilla
4 eggs (room temp is best)
1/2 cup cocoa
1 tsp salt
4 oz unsweetened chocolate, melted
2 cups flax seed meal
1 Tbsp baking powder
1/3 cup cream
2/3 cup water
Artificial sweetener equal to 1 1/2 cup sugar zero carb preferred, such
as liquid sucralose
1 cup walnuts (optional)

Preheat oven to 350 degrees F and grease a 9 X 13 inch pan.

Cream the butter until fluffy. Add the erythritol to the butter and
cream them together until fully combined (aim for a fluffy texture). Add
the vanilla and beat the eggs into the mixture, one at a time. Add salt
and cocoa, beat well. Add chocolate, beat until fluffy. Add the rest of
the ingredients and mix well to combine.

Pour into a pan and bake for 35 to 40 minutes until top springs back.
(You can also test if they're ready by sticking a toothpick in the
brownies. If it comes out clean, or almost-so, they're done.)

Cool, then cut into 32 squares. If you cheat and eat one warm, know that
the texture will be different once completely cool. That's when they
become like real brownies. (They are even better the next day.)

Nutritional Analysis: Each of 32 brownies has 1 gram effective
carbohydrate, plus 3 grams of fiber, 3 grams of protein, 10 grams of
fat, and 107 calories.

Darlene

--
Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.

__._,_.___
Posted by: Darlene BC <dsharple@shaw.ca>
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Monday, October 10, 2016

[Healthy_Recipes_For_Diabetic_Friends] Chef John's Sausage, Zucchini, and Potato Stew - 33.5g Carbs, 4.6g Fiber, 7.2g Sugars

 

Chef John's Sausage, Zucchini, and Potato Stew - 33.5g Carbs, 4.6g Fiber, 7.2g Sugars

{Salt can be reduced by using low sodium broth, omitting added salt, etc. OF course the sausage will make a difference too! Take Care, Gloria}

From: www.allrecipes.com - Recipe By: Chef John
"Does every recipe have to be beautiful? Does every food star have to be good-looking? I don't think so! Not everything has to be pretty as long as it's delicious, and this one is."
Prep: 20 min
Cook: 55 min
Ready In: 1 hr 15 min

1 lb spicy smoked sausage, sliced
1 Tbsp olive oil (optional)
1 onion, chopped
1 pinch salt
6 zucchinis, cut into 2-inch pieces
1 1/2 lb small Yukon Gold potatoes, cut into 2-inch pieces
1 quart vegetable broth
Water, or as needed
1 bay leaf
3 sprigs fresh thyme
Salt and freshly ground black pepper, to taste
1 Tbsp chopped fresh chives
1/2 cup small cherry tomatoes (such as Sweet 100)

Cook sausage in a large pot over medium heat until fat begins to render from sausage, about 3 minutes. If pan is too dry, drizzle olive oil over sausage and cook until sausage is browned, about 5 more minutes. Stir onion and a pinch of salt into sausage; cook until onion is translucent, about 5 minutes.

Stir zucchinis and potatoes into sausage; pour in vegetable broth and water. Stir bay leaf, thyme sprigs, salt, and black pepper into mixture; bring to a boil. Reduce heat to low and simmer until stew is thickened and vegetables are tender, 45 minutes to 1 hour.

Turn off heat and stir chives into stew. Adjust salt and black pepper to taste. Stir in cherry tomatoes; serve in large shallow bowls.

Servings: 6
Nutrition per Serving: 461 Calories, 243 Calories from Fat, 27g Total Fat, 9g Saturated Fat, 51mg Cholesterol, 1464mg Sodium, 33.5g Total Carbs, 4.6g Dietary Fiber, 7.2g Sugars, 21.8g Protein


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[Healthy_Recipes_For_Diabetic_Friends] Creamy Basil and Chicken - 9.7g Carbs, 3.4g Fiber, 3.8g Sugar

 

Creamy Basil and Chicken - 9.7g Carbs, 3.4g Fiber, 3.8g Sugar

From: Dr. Alan Christianson - http://drchristianson.com
Okay, this dish is AMAZING! Basil is an adrenal adaptogen in it's own right. It also provides polyphenols that protect your mitochondria. The chicken is a perfect compliment to this dish. All of these flavors together make for the perfect dinner! Enjoy!

1 lb organic chicken boneless skinless chicken breasts
1/2 organic yellow onion
1 tsp coconut oil
3 organic garlic cloves
2 Tbsp sunflower seeds
1 Tbsp nutritional yeast (I use Sari's brand from Amazon, it's the only one I've found that is free of synthetic B-vitamins)
1 pkg organic basil (2-4 oz)
1 Tbsp olive oil
Salt and pepper
1/2 cup coconut milk
1/2 tsp arrowroot powder
1/3 cup cold water
1 cup cherry tomatoes, sliced in half

 Heat the coconut oil in a large skillet over medium heat until it sizzles. Slice the onion into strips while the oil heats, and then add it to the pan. Cook until translucent.

Once the onion is translucent, add the chicken to the pan. Cook for 12 minutes, then flip over and cook for 13 more minutes.

Chicken should be cooked through. If it is not, continue to cook until chicken has no pink in the middle and juice run clear.

Meanwhile, prepare the pesto: place the garlic in the bowl of a food processor. Pulse until the garlic is finely minced. Add the sunflower seeds and pulse several times. Add the nutritional yeast, a sprinkle of salt, and a dash of pepper to the food processor. Finally, add the basil and olive oil. Pulse until the basil is well minced.

In a small bowl, whisk the arrowroot powder into the water. Add the coconut milk, and then whisk in the pesto. Pour the sauce into the skillet with the chicken. Bring to a gentle simmer. Add the sliced cherry tomatoes. Allow to simmer for 1-2 more minutes, until tomatoes are warmed, and serve.

Once done, you may serve over cooked brown rice.

Enjoy!

Nutrition From: www.caloriecount.about.com - Brown Rice not included!!
Servings: 3
Serving Size: 331 g
Nutrition per Serving: 483 Calories, 255 Calories from Fat, 28.4g Total Fat, 13.7g Saturated Fat, 135mg Cholesterol, 194mg Sodium, 804mg Potassium, 9.7g Total Carbs, 3.4g Dietary Fiber, 3.8g Sugars, 48.1g Protein
Vitamin A 32% - Vitamin C 25% - Calcium 8% - Iron 23%
Nutrition Grade: B

Good points:
    Low in sodium
    Low in sugar
    High in niacin
    High in selenium


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[Healthy_Recipes_For_Diabetic_Friends] Creamed Brussels Sprouts - 5g Carbs, 2g Fiber, 1g Sugar

 

Creamed Brussels Sprouts - 5g Carbs, 2g Fiber, 1g Sugar

From: www.canadianliving.com - By Irene Fong and The Test Kitchen
This holiday twist on creamed spinach, a steak-house classic, is sure to be a hit with everyone – even the kids! Once you taste these brussels sprouts, you won't want to cook them any other way.
Servings: 16  

1 Tbsp butter
3 cloves garlic, minced
2 shallots, thinly sliced
900 g Brussels sprouts, trimmed and thinly sliced lengthwise (1.98 lb)
1/2 cup sodium-reduced chicken broth or vegetable broth
2/3 cups whipping cream (35%)
1/2 tsp salt
1/2 tsp pepper

In Dutch oven or large skillet, heat butter over medium heat; cook garlic and shallots, stirring often, until fragrant and shallots are softened, about 2 minutes. Add brussels sprouts and broth; cook, stirring often, until softened, about 5 minutes. Stir in cream, salt and pepper; cook, stirring, until reduced and brussels sprouts are tender, about 3 minutes.

Change it up-Creamed Cabbage: Substitute green cabbage for brussels sprouts.

Servings: 16
Nutrition per Serving: 61 Calories,  5g Total Fat, 3g Saturated Fat, 14mg Cholesterol, 5g Total Carbs, 2g Fiber, 1g Sugars, 110mg Sodium, 2g Protein


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Tuesday, October 4, 2016

[Healthy_Recipes_For_Diabetic_Friends] Chicken Breasts with Sauerkraut -- 3.8g Carbs, 2.4g Fiber, 1.3g Sugar

 

Chicken Breasts with Sauerkraut -- 3.8g Carbs, 2.4g Fiber, 1.3g Sugar

From: Hollie, Carina. Crock Pot: 365 Days of Low Carb Recipes (Low Carb, Low Carb Cookbook, Low Carb Diet, Low Carb Recipes, Low Carb Slow Cooker, Low Carb Slow Cooker Recipes) (Kindle Locations 1509-1512). Kindle Edition.
Servings: 6
 
1/3 cup dry red wine OR reduced-sodium fat-free chicken broth
1/4 cup canola oil
1 clove garlic, minced
1/2 tsp paprika
1/4 cup chopped parsley
1/4 tsp pepper
6 boneless, skinless chicken breast halves (6 oz each)
3 cups prepared sauerkraut
1 tsp caraway seeds

Mix wine, oil, garlic, paprika, pepper, & parsley in large glass bowl; add chicken & toss well. Let stand, covered, half-hour, or refrigerate several hours, turning often.

Broil chicken six inches from heat supply till cooked through, about five minutes on all sides.

Heat sauerkraut & caraway seeds to boiling in large skillet; reduce heat & simmer, uncovered, five minutes.

Spoon sauerkraut onto serving platter; prepare chicken on top.

Nutrition From: www.caloriecount.about.com
Using broth not wine
Servings: 6
Serving Size: 267 g
Nutrition per Serving: 421 Calories, 197 Calories from Fat, 21.9g Total Fat, 4.2g Saturated Fat, 0g Trans Fat, 151mg Cholesterol, 621mg Sodium, 560mg Potassium, 3.8g Total Carbs, 2.4g Dietary Fiber, 1.3g Sugars, 50.2g Protein
Vitamin A 8% - Vitamin C 24% - Calcium 5% - Iron 19%
Nutrition Grade: B
 
Good points:
    Low in sugar
    High in niacin
    High in selenium
    High in vitamin B6


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Sunday, October 2, 2016

[Healthy_Recipes_For_Diabetic_Friends] Spaghetti Squash Alfredo with Chicken and Caramelized Onions - 19.6g Carbs, 0.9g Fiber, 3.7g Sugar

 

Spaghetti Squash Alfredo with Chicken and Caramelized Onions - 19.6g Carbs, 0.9g Fiber, 3.7g Sugar

 


From: lexiscleankitchen.com

Serves: 4 

Prep Time: 15 min

Cook Time: 1 hr

 

1 Spaghetti squash, roasted

1 large onion, sliced

2 Tbsp grass-fed butter

2 garlic cloves, minced

1 lb boneless chicken breasts, cubed

1/2 cup mayo

2 Tbsp Pacific Foods Original Almond Milk

1/2 tsp garlic powder

1/2 tsp onion powder

Pinch salt

Pinch black pepper

Pinch red pepper flakes

1/2 cup fresh parmesan cheese

Chopped fresh parsley, for garnish


 

Preheat oven to 400°F.

Slice spaghetti squash in half and scrape out seeds. Drizzle with extra-virgin olive oil and place face down on a lined baking sheet and roast for 30 minutes or until fork tender.

Make caramelized onions: In a skillet heat 1 tablespoon of grass-fed butter with onions. Sauté on medium-low heat until onions begin to caramelize and brown, but not burn. Yields about 1 cup of caramelized onions.

In a skillet over medium heat, heat butter and sauté garlic for 1 minute.

Season chicken with salt and pepper and add into the skillet. Let cook for 6 minutes, or until no pink remains, flipping halfway through.

Add in mayo, almond milk, and spices. Mix to combine.

Add in caramelized onions and spaghetti squash. Toss to combine. Add the parmesan cheese and adjust spices as desired.

Garnish with fresh parsley and serve hot.

 

Nutrition From: www.caloriecount.about.com

Servings: 4

Serving Size: 327g

Nutrition per Serving: 524 Calories, 277 Calories From Fat, 30.8g Total Fat, 11.6g Saturated Fat, 0g Trans Fat, 144mg Cholesterol, 674mg Sodium, 464mg Potassium, 19.6g Total Carbs, 0.9g Dietary Fiber, 3.7g Sugars, 43.5g Protein

Vitamin A 12% - Vitamin C 9% - Calcium 32% - Iron 11%

Nutrition Grade: C+

Good points:

 

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