Thursday, November 3, 2011

[Healthy_Recipes_For_Diabetic_Friends] VitaMix High-Protein Oat Waffles - 35g Carbs, 6g Fiber, 2g Sugar

 

High-Protein Oat Waffles - 35g Carbs, 6g Fiber, 2g Sugar

Found at: www.vitamix.com/household/Health/diabetes.asp
The following recipes were developed by Bryanna Clark Grogan, from
the book, Dr. Neal Barnard's Program for Reversing Diabetes. These
recipes have been adapted by the Vitamix kitchen staff.

1/2 cup dried* cannellini, white kidney, OR
great Northern beans OR 1 cup canned beans, rinsed and drained
2 1/4 cups water
1 3/4 cups old-fashioned oats
2 Tbsp sugar OR 1 Tbsp agave nectar OR other sweetener
3/4 Tbsp whole flaxseed
1 Tbsp baking powder
1 1/2 tsp vanilla extract (or orange, almond or coconut extract)
1 tsp salt

* Place dried beans in a large bowl and cover generously with water. Refrigerate overnight or for up to a week.

Place all ingredients in Vitamix container. Secure two-part lid.
Select VARIABLE, speed #1. Turn on machine and quickly increase
speed to #7. Run for 30 seconds or until smooth.

Note: Pour 1/3 cup batter onto hot, prepared waffle iron and bake
for a minimum of 8 minutes. If the iron is hard to open, let the
waffle cook another minute or two. Repeat with remaining batter,
stirring or blending briefly before pouring each waffle. If batter
thickens, add enough water to return to original consistency. Waffles
should be golden brown and crisp. Serve immediately, or cool, and
freeze in airtight container. These reheat nicely in the toaster!

Makes: ten 4" waffles
Servings: 5
Serving Size: 2 waffles
Nutrition per Serving:
196 Calories, 10g Protein, 3g Total Fat, 11% Calories from Fat,
0mg Cholesterol, 35g Carbs, 6g Fiber, 2g Sugar, 386mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Chef Meg's Roasted Salmon with Caramelized Apple-Almond Pesto - 14.3g Carbs, 3.8

 

Chef Meg's Roasted Salmon with Caramelized Apple-Almond Pesto - 14.3g Carbs, 3.8g Fiber, 0.5g Sugar

From: www.SparkPeople.com user CHEF_MEG
When you're shopping for this recipe, buy double the ingredients
and make an extra batch for Chef Meg's Salmon Cakes later in the week.

12 oz salmon fillets
1 tsp unsalted butter
2 Granny Smith Apples, skin left on, cut into 1/4 inch dice
1/4 cup slivered almonds, toasted
1/2 bunch Italian parsley, leaves only
Pinch black pepper
1/2 lemon, juiced

Preheat oven to 400 degrees.

Place parsley leaves in a blender; puree, adding lemon juice and warm
water until the mixture forms a paste. Season with black pepper.

Heat a small sauce pan and add butter. Once butter has melted and is
foaming, add apples and cook for 3 minutes. Remove apples from the
heat and add the almonds and parsley pesto; toss to combine.

Place the salmon, skin side down on a roasting pan. Layer the pesto
over the fish; roast for 12-15 minutes or until the meat is firm and
just starting to flake.

Makes 3 three ounce servings with 1/4 cup of apples and pesto per serving.
Servings: 4
Nutrition per Serving:
251 Calories, 11.7g Total Fat, 2g Saturated Fat, 3.7g Polyunsaturated Fat,
4.8g Monounsaturated Fat, 56.6mg Sodium, 765.4mg Potassium,
14.3g Total Carbs, 3.8g Dietary Fiber, 0.5g Sugars, 23.8g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Foil Wrapped Greens – 14g Carbs, 9g Fiber

 

Foil Wrapped Greens – 14g Carbs, 9g Fiber

From: www.HungryMonster.com
Course: Vegetables
Serves: 4

4 cups tightly packed greens, washed and trimmed
1 Tbsp olive oil
1 Tbsp balsamic vinegar
2 medium garlic cloves, minced
1/4 tsp salt
1/4 tsp freshly ground black pepper

Note: Greens such as kale, dandelion greens or spinach.

1) Prepare grill for medium fire.

2) In medium bowl, combine greens, 2 Tbsp water, the oil, vinegar,
garlic, salt and pepper. Transfer to center of double layer of heavy-duty
foil. Make packet by bringing 2 sides of foil up to meet in center and
pressing edges together in two 1/2" folds. Then fold edges of each end
together in two 1/2" folds. Allowing room for packet to expand, crimp
edges together to seal.

3) Grill Greens until cooked through, 10-12 minutes. Remove from grill
and open packet carefully, as hot steam will escape. Divide evenly among
4 plates.

Serves: 4
Serving Size: 1/2 cup
Nutrition per Serving:
100 Calories, 4g Fat, 1g Sat, 0mg Cholesterol, 194mg Sodium,
14g Carbs, 9g Fiber, 5g Protein, 187mg Calcium

Exchanges: 3/4 fat, 3 vegetables

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Wednesday, November 2, 2011

[Healthy_Recipes_For_Diabetic_Friends] Sauteed Kale with Chorizo and Crispy Garlic - 12g Carbs, 2g Fiber

 

Sauteed Kale with Chorizo and Crispy Garlic - 12g Carbs, 2g Fiber

From: www.health.com - Melissa Roberts
Good to Know - Greens such as kale can sometimes be bitter, but
when prepared correctly—such as in this chorizo and garlic
recipe—they make for a savory comfort food.
Prep: 20 min
Cook: 20 min

2 lb lacinato kale (about 4 bunches), stems and center ribs discarded
3 Tbsp vegetable oil
4 large cloves garlic, thinly sliced
3 oz Spanish chorizo, chopped into 1/4-inch pieces
3/4 cup water
1/8 tsp salt

1. Working in batches, stack kale and cut crosswise into thin (about 1/4-inch-wide) shreds.

2. Line a plate with a paper towel; set aside. Heat oil in a large
(12-inch) nonstick skillet over medium heat until it shimmers. Add
garlic and toast, stirring frequently until golden (about 2 minutes).
Transfer with a slotted spoon to plate. Discard oil.

3. In the same skillet, cook chorizo over medium-high heat until
browned (2 minutes). Drain off all but 1/2 tablespoon fat from
skillet. Add kale (in handfuls) and toss until just wilted and
bright green (about 3-4 minutes). Add water and salt, and simmer,
partially covered, until kale is just tender (6-10 minutes).
Sprinkle with crisped garlic; serve.

Servings: 6
Serving size: 1 cup
Nutrition per Serving:
131 Calories, 7g Fat, 2.2g Sat, 2.8g Mono, 1.4g Poly, 12mg Cholesterol,
7g Protein, 12g Carbs, 2g Fiber, 2mg Iron, 273mg Sodium, 158mg Calcium

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[Healthy_Recipes_For_Diabetic_Friends] Duo of Celeriac and Beet Soup - 17g Carbs, 3g Fiber

 

Duo of Celeriac and Beet Soup - 17g Carbs, 3g Fiber

From: www.health.com - Melissa Roberts
Good to Know - You may not be familiar with celeriac, or celery root,
but this fall vegetable is worth a try. Its flavor is similar to celery
and parsley—light and fresh.
This Recipe Is:
Low Cholesterol
Low Fat
Low Saturated Fat
Prep: 40 min
Cook: 40 min

3 medium leeks (about 3/4 lb),white and pale green parts only
1 Tbsp unsalted butter
1 Tbsp olive oil
1 1/2-inch piece peeled fresh ginger, finely chopped
1 tsp salt, divided
2 lb celeriac (celery root), peeled and chopped into 1/2-inch pieces
1 Granny Smith apple, peeled and chopped
3 medium red beets (about 1 1/2 lb), peeled and chopped into 1/2-inch pieces
4 cups low-sodium chicken broth, divided
3 cups water, divided
1/2 tsp pepper, divided
1/4 cup inner celery leaves

1. Halve leeks lengthwise, then coarsely chop. Wash in a bowl of cold
water, agitating them, then dry on paper towels.

2. Melt butter with oil in a medium (2 to 3-quart) saucepan over medium
heat until foam subsides. Cook leeks with ginger and 1/2 teaspoon salt,
stirring, until softened (6-8 minutes). Transfer half of leeks to another
medium saucepan.

3. Add celeriac and half of chopped apple to one of the saucepans and
cook, stirring, 2 minutes. Add 2 cups broth, 2 cups water, and simmer,
covered, until celeriac is very tender (about 30 minutes).

4. Add beets and remaining chopped apple to the other saucepan. Stir
in remaining 2 cups broth and 1 cup water and simmer, covered, until
beets are tender (about 30-40 minutes).

5. Purée celeriac soup with an immersion blender (or in batches in a
blender) until smooth. (Use caution with hot liquids.) Return soup
to cleaned saucepan. If thick, stir in 1/2 to 2/3 cup water. Season
with 1/4 teaspoon each salt and pepper and keep warm.

6. Purée beet mixture as above. Stir in remaining 1/4 teaspoon each
salt and pepper.

7. Serve soups separately in small cups, garnishing beet soup with
celery leaves, and celeriac soup with a drizzle of beet soup.

Servings: 10
Serving size: about 1 1/2 cups
Nutrition per Serving:
103 Calories, 2.9g Fat, 1g Sat, 1.4g Mono, 0.4g Poly, 3mg Cholesterol,
3g Protein, 17g Carbs, 3g Fiber, 2mg Iron, 393mg Sodium, 58mg Calcium

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[Healthy_Recipes_For_Diabetic_Friends] Mini Breakfast Frittatas - 3g Carbs, 1g Fiber

 

Mini Breakfast Frittatas - 3g Carbs, 1g Fiber

From: The South Beach Diet (Phase 1)

A Hearty On-the-Go Breakfast
We all know how important it is to eat breakfast every day, yet
only 46 percent of American adults eat a healthy morning meal
seven days a week. On the South Beach Diet we don't want you
to skip breakfast no matter how busy you are. So we've made
it easy for you: This take-along meal is easy to prepare and pack.

If you love a morning omelet, here's one you can take on the road.
A variation on our popular Vegetable Quiche Cups to Go recipe, these
little omelets are great right out of the oven but can also be served
at room temperature. Store the well-wrapped frittatas in the
refrigerator for up to a week.
Hands-on time: 10 minutes
Total time: 30 minutes
Makes: 12 mini frittatas (3 per serving)

1 (10oz pkg) frozen cut green beans
4 sun-dried tomato halves (in oil)
2 scallions, cut into 1" pieces
1 tsp Italian herb blend
1/4 tsp salt
1 1/4 cups egg substitute
3/4 cup shredded part-skim mozzarella cheese (3 oz)
Black pepper

Heat the oven to 350 degrees F. Coat a 12-cup muffin pan with cooking
spray, or use a nonstick pan.

Place the green beans in a strainer and run hot water over them to
thaw. Drain well, pressing to get out as much liquid as possible.

Combine the beans, sun-dried tomatoes, scallions, herb blend, and salt
in a food processor. Pulse on and off to chop coarsely. Add the egg
substitute and pulse just to combine.

Spoon 2 tablespoons of the mixture into each muffin cup. Top each with
1 tablespoon cheese. Season the tops with a grind of pepper. Bake for
20 minutes, or until a toothpick inserted in the center comes out clean.
Serve warm or at room temperature.

Makes: 12 mini frittatas (3 per serving)
Servings: 4
Serving Size: 3
Nutrition per Serving:
44 Calories, 2g Fat, 1g Sat, 5g Protein, 3g Carbs, 1g Fiber, 152mg Sodium

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Tuesday, November 1, 2011

[Healthy_Recipes_For_Diabetic_Friends] Re: Clam Chowder - 25.9g Carbs, 2.7g Fiber ... potato substitutes lower carbs

 

--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, "Chef Gloria 1030" <chefgloria1030@...> wrote:
>
> Clam Chowder - 25.9g Carbs, 2.7g Fiber
>
> 1 1/2 cups peeled, cubed potatoes

I love clam chowder and beef stew, but the potatoes don't work for me. I wind up pushing the potatoes to the side and eating very little of the potatoes. Although the taste will not be the same I find substituting cauliflower for the potato is an excellent alternative. When I cut up cauliflower I use the florets for my cauliflower dish and save the stems. I cut off the outer tough parts and cube what's left. If I'm not going to use the cubed stems immediately I put them in the freezer in a bag. This lowers the carbs of the stew or chowder without changing the character of the dish dramatically. You can also try the same trick using broccoli stems. Can anyone suggest other good potato substitutes in recipes like this?

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