Monday, September 12, 2011

[Healthy_Recipes_For_Diabetic_Friends] Whole Grain Waffles - 28.4g Carbs, 5g Fiber, 7g Sugars

 

Whole Grain Waffles - 28.4g Carbs, 5g Fiber, 7g Sugars

From: www.Allrecipes.com
Submitted By: What a Dish!
"This filling waffles made with whole wheat flour, flax seed meal,
and wheat germ are quite delicious. Serve with homemade blueberry syrup."
Prep Time: 10 Minutes
Cook Time: 5 Minutes
Ready In: 15 Minutes
Servings: 6

2 eggs, beaten
1 3/4 cups skim milk
1/4 cup canola oil
1/4 cup unsweetened applesauce
1 tsp vanilla extract
1 cup whole wheat pastry flour
1/2 cup flax seed meal
1/4 cup wheat germ
1/4 cup all-purpose flour
4 tsp baking powder
1 Tbsp sugar
1/4 tsp salt

1. In a large bowl, whisk together the eggs, milk, oil, applesauce,
and vanilla. Beat in whole wheat pastry flour, flax seed meal, wheat
germ, all-purpose flour, baking powder, sugar, and salt until batter
is smooth.

2. Preheat a waffle iron, and coat with cooking spray. Pour batter
into waffle iron in batches, and cook until crisp and golden brown.

Servings: 6
Nutrition per Serving:
288 Calories, 15.8g Total Fat, 72mg Cholesterol, 394mg Sodium,
28.4g Total Carbs, 5g Dietary Fiber, 7g Sugars, 9.9g Protein,
313mg Potassium

User Reviews - -
Reviewed on Feb. 12, 2007 by Dana Cooks
These are fantastic! I used all whole wheat flour and applesauce
in place of the oil. Really filling and delicious. Made the
buttermilk syrup recipe from this site - perfect combo. Recipe
only makes six, so may want to dbl. if you want to freeze some.
Thanks so much for submitting this!

Reviewed on Jan. 13, 2007 by GRANNYLOOHOO
Although I've always used a favorite from an old Farm Journal
cookbook, this is the best waffle recipe I've ever tried and is
now my new fave! My husband started making happy sounds after
2 bites and asked me to put another one on--that is a good sign
at my house. My criteria for a good waffle is crispiness and
flavor, and this one has both. The fact that it is healthy is
a bonus. I didn't have wheat germ so I ground some old-fashioned
oats. Great 5-star recipe Mitch103/What A Dish!

Reviewed on Dec. 17, 2005 by magathy
I was a little skeptical before making these waffles, but they
turned out surprisingly light, filling, and delicious. They freeze
well for a healthier alternative to Eggo's during the week. I train
for marathons and have found these to be a great pre- or post- run
breakfast. They're a new Saturday morning favorite.

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[Healthy_Recipes_For_Diabetic_Friends] Slow Cooker Marinara Chicken and Vegetables - 7.9g Carbs, 1.8g Fiber

 

Slow Cooker Marinara Chicken and Vegetables - 7.9g Carbs, 1.8g Fiber

From: www.sparkpeople.com - (Chef Meg's Makeover)
Chef Meg made over a versatile member recipe by adding extra vegetables
and reducing the sodium. Serve with a side salad or over whole wheat
pasta or brown rice.

2 lb boneless, skinless chicken breasts
4 cloves garlic, peeled and crushed
4 tomatoes, chopped OR 1 (14.5oz can) low-sodium tomatoes, drained
4 medium ribs celery, diced (1 cup)
2 small zucchini, diced (2 cups)
1 bell pepper, cored, seeded, and diced
One 18oz jar low-sodium marinara sauce
1 tsp dried basil
1 tsp dried thyme

1. Place the chicken in the slow cooker; add the garlic, tomatoes,
celery, zucchini, and pepper. Pour the marinara sauce over all,
and sprinkle the basil and thyme on top.

2. Set the slow cooker on low and cook for 6 to 7 hours. Before
serving, shred the chicken with a fork.

Servings: 8
Nutrition per Serving:
164.2 Calories, 2.1g Fat, 65.7mg Cholesterol, 142.4mg Sodium,
7.9g Carbs, 1.8g Dietary Fiber, 27.3g Protein

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Sunday, September 11, 2011

[Healthy_Recipes_For_Diabetic_Friends] Pineapple Curry Coleslaw - 8g Carbs, 1g Fiber

 

Pineapple Curry Coleslaw - 8g Carbs, 1g Fiber

From: www.swansonvitamins.com

--> Coleslaw
1 medium cabbage, thinly chopped
1 carrot, thinly chopped
1 medium red cabbage, thinly chopped
(Or use a 16 oz bag of shredded coleslaw mix)

--> Dressing
1/4 tsp Swanson Organic Curry Powder (or more if you really like curry)
1/4 tsp Swanson Organic Ground Turmeric
1/4 tsp Swanson Organic Ground Ginger
3/4 cup Swanson Macadamia Nut Oil
1 Tbsp Y.S Organic Clover Honey
Dash of Swanson Ultra Himalayan Crystal Salt
1/3 cup Eden Foods Organic Dried Cranberries
1 can (8 oz) pineapple tidbits, drained

Blend spices and salt together. Add macadamia nut oil and honey.
Add vegetables, cranberries and pineapple tidbits. Stir together.
Refrigerate for one hour and serve.

Makes: 7 cups
Serving size: 1/2 cup
Nutrition per Serving:
70 Calories, 4g Fat, .4g Protein, 27mg Sodium, 8g Carbs, 1g Fiber

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Saturday, September 10, 2011

[Healthy_Recipes_For_Diabetic_Friends] VM Garden Fresh Cocktail - 7g Carbs, 2g Fiber, 4g Sugar

 

Garden Fresh Cocktail - 7g Carbs, 2g Fiber, 4g Sugar

From: VitaMix
Preparation: 5 minutes
Processing: 1 minute
Yield: 1 3/4 cups (420 ml)

1 cup (180 g) diced fresh or canned tomatoes
1/2 cup (15 g) fresh spinach, washed
1/4 cup (25 g) diced carrots
1 Tbsp diced onion
1 sprig parsley
1/4 cup (40 g) diced sweet red or green bell pepper
1/8 tsp hot sauce (optional)
1/2 tsp Worcestershire sauce (optional)
Dash salt (optional)
1 cup (240 ml) ice cubes

1. Place all ingredients into the Vita-Mix container
in the order listed and secure lid.

2. Select Variable 1.

3. Turn machine on and quickly increase speed
to Variable 10, then to High.

4. Blend for 1 minute or until desired consistency
is reached.

Yield: 1 3/4 cups (420 ml)
Serving Size: 1 Cup (240 ml)
Nutrition per Serving:
38 Calories, (8% from Fat, 15% from Protein, 77% from Carb),
1g Protein, 0g Total Fat, 0g Sat Fat, 7g Carbs, 2g Fiber, 4g Sugar,
27mg Calcium, 1mg Iron, 21mg Sodium, 3909 IU Vit A, 35 mg Vit C,
0 mg Cholesterol

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Friday, September 9, 2011

[Healthy_Recipes_For_Diabetic_Friends] Chive Cream Cheese - 7.6g Carbs, 2.9g Fiber, 2.6g Sugar

 

Chive Cream Cheese - 7.6g Carbs, 2.9g Fiber, 2.6g Sugar

From: www.hacres.com
Submitted By: Wendy Gem

You can make this great-tasting, raw vegan alternative to dairy
cream cheese in less than 10 minutes!... after soaking...

1 cup macadamia nuts, soaked 5 to 7 hours, rinsed and drained
1 cup pine nuts, soaked 2 to 3 hours, rinsed and drained
1/4 cup fresh lemon juice
2 tsp agave nectar OR maple syrup OR brown rice syrup
1/2 tsp Celtic sea salt
1/2 cup chives, green onions or herbs
Just enough distilled water to blend

1. Place nuts, lemon juice, and sweetener in VitaMix or other heavy
duty blender, and turn on.

2. Slowly add distilled water and blend to a creamy consistency.

3.Sprinkle in chives, green onions, or herbs into cream cheese after
blending.

4. Serve chilled. Will keep in refrigerator for a few days.

Servings: 8
Serving Size: 45 g - 45 g = 1.59 oz // 1.59 fl oz = 3.18 Tbsp
Nutrition per Serving:
246 Calories, 220 Calories from Fat, 24.4g Total Fat, 2.9g Saturated Fat,
0mg Cholesterol, 119mg Sodium, 7.6g Total Carbs, 2.9g Dietary Fiber,
2.6g Sugars, 4g Protein
Vitamin A 4% - Vitamin C 9% - Calcium 6% - Iron 14%
Nutrition Grade: B+

Good points:
No cholesterol
Low in sodium
Very high in manganese

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Thursday, September 8, 2011

[Healthy_Recipes_For_Diabetic_Friends] Gluten-Free Tea Gazpacho - 22g Carbs, 6g Fiber

 

Gluten-Free Tea Gazpacho - 22g Carbs, 6g Fiber

From: The Ultimate Tea Diet (Harper Collins) by Mark Ukra VIA
www.livingwithout.com
This no-fuss, no-cook soup is perfect for the end of summer. Packed
with nutrients, it finishes off summer's harvest-fresh bounty and
makes a simple yet flavorful meal that's low in calories. Serve chilled.
Serves: 4

1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
1 large cucumber, peeled and chopped
1 tsp oolong loose-leaf tea
1 (28-oz can) diced tomatoes, with juice
1 medium onion, chopped
2 garlic cloves, minced
3 Tbsp red wine vinegar
1 Tbsp olive oil
4 drops hot sauce, optional
Salt and ground pepper, to taste

1. Set aside a quarter of the peppers and cucumber for garnish.

2. With a mortar and pestle or the flat side of a large chef's knife,
grind tea leaves to make a powder.

3. Place tomatoes, onion, remaining peppers and cucumbers, garlic,
vinegar, oil, tea and hot sauce (if using), salt and pepper in a
blender or food processor and blend until mixture is the consistency
of gazpacho.

4. Transfer the soup to a bowl and refrigerate at least 2 hours.
If desired, thin soup by adding some brewed oolong tea.

Serves: 4
Nutrition per Serving:
133 Calories, 4g Total Fat, 1g Saturated Fat, 0g Trans Fat,
0mg Cholesterol, 265mg Sodium, 22g Carbs, 6g Fiber, 5g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Breakfast Bagel - 34.45g Carbs, 5.77g Fiber, 3.01g Sugar

 

Breakfast Bagel - 34.45g Carbs, 5.77g Fiber, 3.01g Sugar

From: The George Mateljan Foundation

This healthy version of an egg sandwich is a great addition to your
Healthiest Way of Eating any time of day. It not only tastes great
but provides a rich source of manganese, vitamin K, and protein
among other nutrients. Enjoy!
Prep and Cook Time: 15 minutes

1/2 whole wheat bagel, toasted
1 large egg, preferably organic
1 tsp apple cider vinegar, or any light vinegar
2 slices tomato
2 slices avocado
2 oz low-fat cheese

Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make
sure there is enough water to cover egg.

While water is coming to a boil, slice bagel in half and toast.

Place tomato, avocado, and cheese on top of toasted bagel.

Poach eggs, crack into water and cook about 5 minutes, just until
the white is set and the yolk has filmed over. Remove with slotted
spoon. Place on top of bagel. Season with salt and pepper to taste.
Serve open faced.

Serves: 1
Total weight: 165.00g
Nutrition per Serving:
296.19 Calories, 116.91 Calories from Fat, 24.18 Calories from Saturated Fat,
12.89g Protein, 34.45g Carbs, 5.77g Dietary Fiber, 2.07g Soluble Fiber,
3.86g Insoluble Fiber, 3.01g Total Sugar, 1.75g Monosaccharides,
25.55g Other Carbs, 12.99g Total Fat, 2.69g Saturated Fat, 7.44g Mono Fat,
1.71g Poly Fat, 0g Trans Fatty Acids, 211.50mg Cholesterol, 441.96mg Sodium

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