Tuesday, January 1, 2013

[Healthy_Recipes_For_Diabetic_Friends] Lentil Chili - 21g Carbs, 7g Fiber, 6g Sugar

 

Lentil Chili - 21g Carbs, 7g Fiber, 6g Sugar

From: www.wholefoodsmarket.com

This simple vegetarian chili recipe uses lentils instead of beans. Brown lentils work best as they will hold their shape even when tender after cooking. Serve over brown rice or with whole-grain hearth bread.
Serves: 8
Special Diets:
Dairy Free
Vegan
Vegetarian
Fat Free
High Fiber

8 cups low-sodium vegetable broth, divided
1 medium yellow onion, chopped
1 large red bell pepper, chopped
5 cloves garlic, finely chopped
4 teaspoons salt-free chili powder
1 (16 oz pkg) brown lentils (about 2 1/4 cups lentils)
2 (15 oz cans) no-salt-added diced tomatoes
1/4 cup chopped cilantro

Bring 3/4 cup broth to a simmer in a large pot over medium-high heat.
Add onion, bell pepper and garlic and cook about 8 minutes or until
onion is translucent and pepper is tender. Stir in chili powder and
cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining
7 1/4 cups broth. Bring to a boil, reduce heat to medium-low and simmer,
partially covered, 30 minutes or until lentils are almost tender.
Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Serves: 8
Nutrition per Serving:
120 Calories, 5 from Fat, 0g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 180mg Sodium, 21g Carbs, 7g Dietary Fiber, 6g Sugar, 6g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Mashed Cauliflower - 7.9g Carbs, 3.6g Fiber, 3.5g Sugar

 

Mashed Cauliflower - 7.9g Carbs, 3.6g Fiber, 3.5g Sugar

From: asweetlife.org - Erica Kerwien of Comfy Belly

Mashed Roasted Cauliflower My favorites: Cauliflower. Roasted
cauliflower. Steamed cauliflower. Cauliflower soup. Fried
cauliflower (it's just like popcorn!), and now there's a
new cauliflower favorite on my block, thanks to Erica Kerwien
of Comfy Belly: mashed cauliflower.

Comfy Belly's Mashed Cauliflower:
It's a hard decision – eat roasted cauliflower trees, or eat
mashed cauliflower. Mashed cauliflower is easier on the belly
(if that's an issue), and it's one way to have a plate of
garlicky, creamy food that isn't all carb.

I added thyme to the cauliflower before roasting, but you can
keep it simple by using just the garlic and olive oil. I like
a bit of Parmesan cheese with my mashed cauliflower, so I
sprinkle some of that in at the end, in the blending phase.

I probably don't need to suggest ways to eat this, but in case
you're looking for ideas, this goes great in a shepherd's pie,
with roasted meats (if you eat meat of course), and other green
roasted or lightly sauteed vegetables, like spinach and kale.

1 medium cauliflower
1 large clove garlic, pressed or finely minced
1/4 tsp sea salt
2 Tbsp olive oil (or other oil)
1/4 tsp thyme (optional)
1 cup Warm water (or milk dairy-free milk works well also, 1 to 2 cups water)

Preheat an oven to 400 degrees F.

Slice the cauliflower into pieces and add it all to a mixing bowl.

Add olive oil, salt, and garlic to the bowl, and blend well to fully
coat the cauliflower.

Place the cauliflower on a cookie sheet, and in the oven, and bake
for about 20 minutes, or until they are browning around the edges.

Take the cauliflower out of the oven, and place in a blender.

Add about 1 to 2 cups of very warm water (or milk) to the blender.
You'll be the judge of how much water to add based on how you like
your mashed cauliflower.

Blend until it is the consistency you like.

Eat!

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 212 g
Nutrition per Serving:
97 Calories, 64 Calories from Fat, 7.1g Total Fat, 1g Saturated Fat,
0mg Cholesterol, 162mg Sodium, 7.9g Total Carbs, 3.6g Dietary Fiber,
3.5g Sugars, 2.9g Protein
Vitamin A 0% - Vitamin C 112% - Calcium 4% - Iron 4%
Nutrition Grade: A-

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

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[Healthy_Recipes_For_Diabetic_Friends] Grilled Onion Medley - 7.8g Carbs, 1.3g Fiber, 2.6g Sugar

 

Grilled Onion Medley - 7.8g Carbs, 1.3g Fiber, 2.6g Sugar

From: www.PeakMarket.com

2 yellow onions, cut into eighths
1 red onion, cut into eighths
2 leeks, washed, trimmed & sliced
4 garlic cloves
2 Tbsp olive oil
1 Tbsp fresh rosemary, chopped
1/2 tsp salt
1/4 tsp black pepper

Place onions and leeks on large piece of aluminum foil. Brush with oil
and sprinkle with seasonings. Close foil securely. Bake in oven at
400 F (200 C) for 20 to 25 minutes or until onions are tender.

Nutrition From: www.caloriecount.about.com
Serves: 8
Serving Size: 70 g
Nutrition per Serving:
64 Calories, 33 Calories from Fat, 3.7g Total Fat, 0.6g Saturated Fat,
0mg Cholesterol, 154mg Sodium, 7.8g Total Carbs, 1.3g Dietary Fiber,
2.6g Sugars, 0.9g Protein
Vitamin A 8% - Vitamin C 11% - Calcium 3% - Iron 4%
Nutrition Grade: B

Good points:
No cholesterol
High in manganese
High in vitamin A
High in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Re: Happy New Year!

 

Happy new year I do appreciated the time and effort you take to run this
group!

Denyse

On Tue, Jan 1, 2013 at 8:56 AM, Chef Gloria 1030
<chefgloria1030@yahoo.com>wrote:

> **
>
>
> I wish everyone so much happiness and a very healthy New Year!
>
> I appreciate each and every one of you!
>
> Take care,
> Gloria
>
>
>

--
Denyse
Owner:
http://groups.yahoo.com/group/Circle-of-Friends-GSq-exchange/

Proud Member of www.heartmadeblessings.org

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[Healthy_Recipes_For_Diabetic_Friends] Re: Happy New Year!

 

Happy New Year to you..thanks� for all you do....

________________________________
From: Chef Gloria 1030 <chefgloria1030@yahoo.com>
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Sent: Tuesday, January 1, 2013 7:56 AM
Subject: Happy New Year!


I wish everyone so much happiness and a very healthy New Year!

I appreciate each and every one of you!

Take care,
Gloria

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Re: [Healthy_Recipes_For_Diabetic_Friends] Happy New Year!

 

Same to you Gloria. I thank you for all the good recipes. My significant other has really bad control of his blood sugar. These will help.

________________________________
From: Chef Gloria 1030 <chefgloria1030@yahoo.com>
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Sent: Tuesday, January 1, 2013 8:56 AM
Subject: [Healthy_Recipes_For_Diabetic_Friends] Happy New Year!


 
I wish everyone so much happiness and a very healthy New Year!

I appreciate each and every one of you!

Take care,
Gloria

[Non-text portions of this message have been removed]

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[Healthy_Recipes_For_Diabetic_Friends] Happy New Year!

 

I wish everyone so much happiness and a very healthy New Year!

I appreciate each and every one of you!

Take care,
Gloria

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