Friday, September 28, 2012

[Healthy_Recipes_For_Diabetic_Friends] Creamy Vegan Of Cauliflower Soup - 22.4g Carbs, 5.2g Fiber, 7.4g Sugar

 

Creamy Vegan Of Cauliflower Soup - 22.4g Carbs, 5.2g Fiber, 7.4g Sugar

From: www.healthyblenderrecipes.com

You will fool all of the cream dreamers with this beautiful creamy soup. It is simply divine and not to be missed!

8 cups low sodium vegetable broth
1 whole head garlic roasted
The white part 3 leeks, washed and chopped
1 large head cauliflower chopped
1/4 cup raw cashews
4 Tbsp chives, chopped finely to garnish

Organic brown rice, quinoa or millet to serve (Not included for nutrition).

Place the whole head of garlic unpeeled in an oven at 200 C / 400 F for about 30 minutes. Allow to cool slightly.

In a large saucepan fry the leek in a little olive oil until soft. (About 3 minutes)

Add in the cauliflower and stir for a couple of minutes until well coated. Squeeze in the roasted garlic pulp.

Cover with the vegetable broth. Bring to the boil, reduce the heat to a medium flame, and simmer partially covered for about 30 minutes until the cauliflower is soft. I like to stir frequently and mash the
cauliflower with the spoon as it cooks to make it easier to blend.

Let the mixture cool enough to put batches in the blender (I like to
use a Vitamix), and puree with the cashews until smooth and creamy.

Transfer to a clean pot and heat on low to serve. Season with Celtic
salt to taste.

To serve - top each bowl with a grain ball and a generous sprinkle of
chives.

Nutrition From: www.caloriecount.about.com (Does not include grain.)
Serves: 6
Serving Size: 516 g (516 g = 18.20 oz // 18.20 oz = 2.27 cups)
Nutrition per Serving:
122 Calories, 26 Calories from Fat, 2.9g Total Fat, 0.6g Saturated Fat, 0mg Cholesterol, 572mg Sodium, 22.4g Total Carbs, 5.2g Dietary Fiber, 7.4g Sugars, 5.1g Protein
Vitamin A 17% - Vitamin C 122% - Calcium 6% - Iron 11%
Nutrition Grade: A

Good points:
No cholesterol
High in dietary fiber
High in manganese
High in potassium
High in vitamin A
High in vitamin B6
Very high in vitamin C

Bad points:
High in sodium
High in sugar

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Wednesday, September 26, 2012

[Healthy_Recipes_For_Diabetic_Friends] Tunisian Fresh Green Pepper Salad with Caraway, Olives and Sardines- Hrus - 7g Carbs, 2g Fiber

 

Tunisian Fresh Green Pepper Salad with Caraway, Olives and Sardines- Hrus - 7g Carbs, 2g Fiber

Recipe By:
Servings: 6
Preparation Time: 0:00
Categories: Low Cal (Less than 300 cals) Lower Carbs Meze Seafood

4 green bell peppers -- (about 1 1/4 pounds), seeded
1 small fresh long green chile -- seeded
7 tablespoons extra-virgin olive oil
1/2 teaspoon freshly ground caraway seeds
3 garlic cloves -- finely chopped
salt -- to taste
10 imported black olives -- pitted
1 tablespoon capers -- salted or brined, rinsed or drained, and chopped if large
3 1/2 ounces imported Moroccan sardines -- with chiles, or tuna in olive oil (1 can), optional

Place the green peppers and chile in a food processor and pulse until mushy. Transfer to a strainer and leave to drain for 30 minutes.In a medium-size bowl, mix the pepper puree, olive oil, caraway, garlic, and salt. Arrange on a serving platter and garnish with the olives, capers, and sardines or tuna, if using. Serve at room temperature with flatbread.

Makes 6 servings as meze, or starter

Author Note: This salad of fresh bell pepper called 'hrus' is perfect alongside typically hot Tunisian food. You eat the salad with pieces of flatbread, not with utensils. I first had this in Tunisia as a meze and have been fond of it ever since.

Cuisine: "North African/Maghreb"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
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Per Serving (excluding unknown items): 218 Calories; 19g Fat (78.7% calories from fat); 5g Protein; 7g Carbohydrate; 2g Dietary Fiber; 23mg Cholesterol; 198mg Sodium

Exchanges: 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 1/2 Fat; 0 Other Carbohydrates

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[Healthy_Recipes_For_Diabetic_Friends] Syrian Puff Pastry Squares with Za'tar and Feta Cheese in the Style of Damascus - 9g Carbs, trace Fiber

 

Syrian Puff Pastry Squares with Za'tar and Feta Cheese in the Style of Damascus - 9g Carbs, trace Fiber

Recipe By:
Serving Size 12
Preparation Time 0:00
Categories: Low Cal (Less than 300 cals)Lower Carbs Meze Veggie

1/2 pound puff pastry -- rolled out thinner and cut into twelve 2 1/2-inch squares
2 tablespoons za'tar
3 ounces feta cheese

To drizzle: -- additional extra-virgin olive oil

Preheat the oven to 375F.Arrange the squares on a baking sheet, sprinkle with a little zaatar, then push some feta cheese down into the center of the pastry. Drizzle with very little olive oil and place in the oven. Bake until golden brown, about 20 minutes. Remove and serve hot.

Makes 12 servings

Author Note: This appetizer is based very loosely on a pastry I had once in Damascus. The za'tar (pronounced ZAA-ter) called for can be bought in Middle Eastern markets or you can mix up your own combining 1/2 cup dried thyme, 2 tablespoons sesame seeds, 2 teaspoons ground sumac, and a little salt. If using frozen puff pastry, defrost according to package instructions.

Cuisine: "MidEastern"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "12 pastries"
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Per Serving (excluding unknown items): 124 Calories; 9g Fat (63.5% calories from fat); 2g Protein; 9g Carbohydrate; trace Dietary Fiber; 6mg Cholesterol; 128mg Sodium

Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Siciliadn Baked Zucchini Stuffed with Beef, Olives, and Capers - 5g Carbs, 2g Fiber

 

Sicilian Baked Zucchini Stuffed with Beef, Olives, and Capers - 5g Carbs, 2g Fiber

Recipe By:
Servingd: 8
Preparation Time: 0:00
Categories: LowCal (Less than 300 cals) LowerCarbs Meat Meze

2 pounds white zucchini -- Lebanese-style, or any other zucchini, about
4 medium-sized
3/4 pound ground sirloin -- (7% fat)
1 medium onion -- finely chopped
2 tablespoons salted capers -- rinsed and chopped, if large
1/3 cup pitted and chopped imported green olives
2 tablespoons finely chopped fresh basil leaves
salt and freshly ground black pepper -- to taste
1 tablespoon tomato paste -- dissolved in 2 tablespoons water

To drizzle: -- extra-virgin olive oil

Bring a large saucepan of lightly salted water to a boil and blanch the zucchini for 10 minutes. Drain, let cool, and cut lengthwise into halves. Using a sharp 3-inch parer, cut the flesh to separate it from the skin, being careful you don't break through, scoop it out with a spoon, and set it aside in a bowl. Cut each zucchini half in half crosswise and let rest skin side up on some paper towel for 30 minutes. Arrange the zucchini in a single layer in an oiled baking dish, skin side down.

Preheat the oven to 400F.

Add the beef to the bowl with the zucchini pulp along with the onions, capers, olives, and basil. Season with salt and pepper. Stir in the tomato mixture and mix well. Salt and pepper the zucchini, then stuff them with the meat mixture. Drizzle the tops wit a little olive oil and bake until the tops look a little crusty and everything is sizzling, about 35 minutes. Serve hot, warm or at room temperature on a large platter on a buffet table or on individual plates.

Serves 8 as meze, starters

These stuffed zucchini from Sicily, called simply 'zucchini ripieni' are best eaten hot right out of the oven, although many Sicilians like to eat them at room temperature. The so-called white zucchini is a cutlivar that is squat and has pale green skin with some white stripes or splotches; it's also known as Lebanese-style zucchini at some farmer's markets. These are the zucchini that the Lebanese use to stuff.

Cuisine: "Mediterranean"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
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Per Serving (excluding unknown items): 130 Calories; 8g Fat (55.6% calories from fat); 10g Protein; 5g Carbohydrate; 2g Dietary Fiber; 29mg Cholesterol; 125mg Sodium

Exchanges: 1 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

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[Healthy_Recipes_For_Diabetic_Friends] SC Southern-Style Green Bean & Potato Bacon Casserole - 19g Carbs, 4g Fiber

 

SC Southern-Style Green Bean & Potato Bacon Casserole - 19g Carbs, 4g Fiber

Recipe By:
Serving Size: 5
Preparation Time:0:00
Categories:

4 medium red potatoes -- sliced about 1/4" thick (peeled or not) (4 to 6)
4 cups whole fresh green beans -- trimmed (4 to 5)
6 slices bacon -- diced fried and drained
2 tablespoons minced dried onion
1 can 98% fat free cream of celery soup
salt and pepper -- to taste

Place sliced potatoes and green beans in slow cooker or Crock Pot; add remaining ingredients. Cover and cook on low 7 to 9 hours.

Serves 4 to 6.

Source: "Diana Rattray, Southern Food @About.com Guide"
S(Formatted by Chupa Babi): "Sept 2012"

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- Per Serving (excluding unknown items): 126 Calories; 4g Fat (26.7% calories from fat); 5g Protein; 19g Carbohydrate; 4g Dietary Fiber; 6mg Cholesterol; 132mg Sodium

Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Olive and Anchovy Stuffed Puff Pastry - Fougasse - 27g Carbs, 1g Fiber

 

Olive and Anchovy Stuffed Puff Pastry - Fougasse - 27g Carbs, 1g Fiber

Recipe By:
Servings: 8
Preparation Time: 0:00
Categories: Lower Carbs Seafood

1 pound store-bought puff pastry
2/3 cup pitted and chopped imported black olives
12 salted anchovy fillets -- rinsed and chopped
1 large egg -- beaten

Preheat the oven to 350F.

Roll out each sheet of puff pastry to an 11x14-inch rectangle on a lightly floured work surface, following the directions the package for handling. Cut each sheet in half crosswise. Fold each of the 4 pieces in half and cut out 2 triangles on the top and bottom to form an "N".

Mix the olives and anchovies, spread this stuffing on one side of each sheet of pastry, and fold the other side over, crimping the edges together with the tines of a fork. Place on a baking sheet and brush with some beaten egg. (It is not necessary to grease the baking sheet as the pastry has plenty of butter worked into it.)Bake until golden brown, about 20 minutes. Let cool slightly on a wire rack and serve.

Makes 6 servings.

The 'fougasse' is a flat puff pastry stuffed with anchovies and olives or walnuts. The shapes and even the dough of a fougasse can vary according to mood and artistic talent of the baker, as well as the region. Their shapes can range from 'N's, flower petals, and rectangles to intricate intertwining of dough that looks like lacework. A fougasse can be made with frozen store-bought pate feuilletee (puff pastry) and baked until light and fluffy in any shape you wish. In Aigues-Mortes, an old medieval town that once had quick access to the Mediterranean Sea, one can fougasse noel, a large flat rectangle of dough, yellow from a glaze of yolks, spongy, light, and frosted with sugar that is made at Christmas time. In Bouziguez, further down the coast, one can find the fougasse (or sometimes faugasse or fougassette) stuffed with ground walnuts. This recipe uses chopped imported black olive and salted anchovies, and is my favorite. If using frozen puff pastry, defrost according to package instructions.

Cuisine: "Italian"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
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Per Serving (excluding unknown items): 387 Calories; 28g Fat (65.3% calories from fat); 7g Protein; 27g Carbohydrate; 1g Dietary Fiber; 32mg Cholesterol; 684mg Sodium

Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 5 1/2 Fat

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[Healthy_Recipes_For_Diabetic_Friends] Greek Lamb and Feta Phyllo Pie from Cephalonia - 6g Carbs, 1g Fiber

 

Greek Lamb and Feta Phyllo Pie from Cephalonia - 6g Carbs, 1g Fiber

Recipe By:
Servings: 16
Preparation Time:0:00
Categories: LowerCarbs Meat

1/4 cup extra-virgin olive oil
3 tablespoons unsalted butter
1 cup hot water
1 3/4 pounds boneless leg of lamb -- trimmed of all fat and cut into bite-size pieces
3 garlic cloves -- crushed
1/4 cup finely chopped fresh parsley leaves
salt and freshly ground black pepper -- to taste
1/2 cup dry white wine
1/3 cup raw long-grain rice -- soaked in cold water for 30 minutes and drained
3/4 pound feta cheese -- crumbled
3/4 pound phyllo dough -- defrosted if necessary
3 medium ripe tomatoes -- peeled and sliced
3 hard boiled eggs -- shelled and sliced
1 tablespoon unsalted butter -- melted
2 tablespoons milk -- to 4 tablespoons, as needed

In a large skillet, heat 2 tablespoons of the olive oil with 1 tablespoon of the butter and the hot water over medium heat. Add the lamb, garlic, and parsley; season with salt, cover, and cook until the lamb is tender, about 1 hour and 15 minutes, adding more water to keep the skillet from drying out completely.Add the wine and cook, uncovered, until reduced somewhat, 12 to 15 minutes. Remove from the heat and toss with the rice and feta cheese until well combined. Set aside.

Preheat the oven to 350F.

Using 1 Tablespoon of the butter for each, grease two 9-inch cake pans very well. Divide the phyllo sheets in half. Layer 4 sheets on the bottom of each pan, brushing each sheet with the remaining the remaining 2 Tablespoons olive oil. Divide the meat mixture between 2 pans and spread over the phyllo sheets. Layer the tomatoes and eggs evenly over the meat in each pan. Cover with 4 more phyllo sheets, brushing each with olive oil. Brush the top and final layer with the melted butter. Moisten the edges of the phyllo with water and crimp them together with your fingers. Prick the top of the pie with a fork and make a small hole in the center to vent the steam. Bake until golden brown, about 1 hour, pouring a few tablespoons of milk in the center hole of each while it bakes to keep the stuffing moist. Serve hot.

Makes 2 nine-inch pies; 16 servings total

VARIATION: You can make about 50 individual meat pies by cutting the phyllo into 3x14-inch strips. Place a heaping teaspoon of the meat mixture at one end and fold one corner over to the opposite edge of the phyllo to form a triangle. Continue this way up the strip until you end up with a triangular pie. Continue the preparation. These individual triangles freeze well and make very appetizing 'mezedes' for surprise guests. Just heat them up on a baking sheet if still frozen.

Author Note: Cephalonia (Keffalinia) is an Ionian island off the western coast of Greece. During the Middle Ages, it belonged to the Norman kings of Sicily before becoming a Frankish fief. Italian overlords ruled the island from 1155 to 1478, first under the Arsenio family and then the Tocchi family. The Turks captured the island and held it for twenty years, until the Venetians supplanted them in 1500, ruling until 1797. As a result, the influence of Italian cookery is still felt today in the island's cuisine. Typically, this preparation, called 'kreatopitta Kefalonitiki', is served on the Feast Day of of Analipseos (Ascension Day) and on the day of Apokreos, before the beginning of Lent. This recipe comes from a Greek neighbor in Arlington, Massachusetts, where I once lived. There are very many versions of this pie; other cooks might mix meats, or use kefalotyri instead of feta cheese, or they may include potatoes.

Cuisine: "Greek"
Source: "Little Foods of the Mediterranean by Clifford Wright, 2003"
S(Formatted by Chupa Babi): "Sept 2012"
Yield: "2 nine-inch pies"
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Per Serving (excluding unknown items): 318 Calories; 21g Fat (71.8% calories from fat); 13g Protein; 6g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 379mg Sodium

Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 3 1/2 Fat

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