Saturday, November 2, 2013

[Healthy_Recipes_For_Diabetic_Friends] Persian Fig Mustard - 28g Carbs, 3g Fiber - 4 pts

 

Moderator Note: Fig and sugar... use only if you know you can handle the sugars in this!

Fig Mustard - Persian - 28g Carbs, 3g Fiber - 4 pts

Recipe By:
Serving Size: 12
Preparation Time: 0:00
Categories: Condiment - Low Cal (Less than 300 cals) - Lower Carbs - Low Fat (Less than 20%) - Vegan

8 ounces dried figs -- stemmed and halved
1 cup water -- boiling
1/2 cup mustard seeds
1 tablespoon kosher salt
1 cup organic cane sugar
1/2 cup freshly squeezed lemon juice

Combine the figs and water in a small saucepan. Return to a boil, then cover and simmer for 5 minutes.

Meanwhile, in a hot, dry skillet, toast the mustard seeds for 30 seconds, then quickly transfer to a plate to stop the cooking. When cool, grind the mustard into powder. Add the mustard to the figs and cook over low heat for 5 minutes, stirring occasionally. The mixture should be bubbling gently.

Transfer the figs to a food processor and pulse until smooth. Return the figs to the saucepan and place over medium-high heat. Add the sugar and lemon juice and bring to a boil, stirring continually, until the mixture comes to a boil and the sugar dissolves. Let cool to room temperature. Transfer to a clean glass jar and let cool completely. Seal with a lid and refrigerate. The spread is ready to eat right away and will last for about 6 months in the refrigerator.

Makes about 1 1/2 cups (12 two-tablespoon servings)

Half mustard and half jam, this sweet and spicy fig spread is textured with tiny, supple fig seeds that tease the tongue. Its pungent fruit essence complements a platter of rich cheese and lends a sweet acidity to sandwiches and salad dressings. Toasting the mustard seeds helps to bring their flavor to life, but just 30 seconds is plenty of time—they can burn quickly. Use either a mortar and pestle or a spice grinder to coarsely grind the mustard seeds.

Cuisine: "MidEastern"
Source: "New Persian Kitchen by Louisa Shafia, 2013"
S(Formatted by Chupa Babi): "Nov 2013"
Yield: "1 1/2 cups"
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Per Serving (excluding unknown items): 131 Calories; 2g Fat (15.1% calories from fat); 2g Protein; 28g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 478mg Sodium

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

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[Healthy_Recipes_For_Diabetic_Friends] Carrot Chipotle Syrup - 11g Carbs,1g Fiber

 

Carrot Chipotle Syrup - 11g Carbs,1g Fiber

Recipe By: Chef/Owner Ana Sortun of Oleana - Cambridge, MA
Serving Size: 16
Preparation Time: 0:00
Categories: Condiment - Low Cal (Less than 300 cals) - Lower Carbs - Vegan

2 quarts fresh carrot juice
1 teaspoon chopped chipotle -- in adobo
3/4 cup grapeseed oil
Kosher salt and freshly ground black -- pepper to taste

In a large nonreactive saucepan, bring the carrot juice to a gentle simmer over low heat. Reduce the juice until all the liquid is evaporated, leaving a wet residue, about 45 minutes.

With a heat-resistant rubber spatula, scrape the residue from the pan and transfer it to a blender. Add the chipotle in adobo, and blend at high speed. With the machine running, drizzle in the oil very slowly at first until the mixture is emulsified, then add the oil more quickly to prevent the sauce from breaking. Season with salt and pepper. Use or store.

Makes 1 cup (16 one-tablespoon servings)
Lasts 2 weeks, refrigerated

Author Note: When you reduce fruit and vegetable juices, they become more intensely themselves. Treated that way, they're perfect flavoring bases; witness this syrup made from reduced carrot juice and smoky-hot chipotle in adobo. I fell in love with that seasoning when I cooked in Santa Fe; here, it complements the reduction's sweetness beautifully, making the syrup a very tasty, as well as useful, ingredient.

Source: "Chef Ming Tsai, guest chefs, Episode 118"
S(Formatted by Chupa Babi): "Nov 2013"
Yield: "1 cup"
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Per Serving (excluding unknown items): 138 Calories; 10g Fat (65.9%
calories from fat); 1g Protein; 11g Carbohydrate; 1g Dietary Fiber; trace
Cholesterol; 35mg Sodium.

Exchanges: 0 Lean Meat; 2 Vegetable; 2 Fat.

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[Healthy_Recipes_For_Diabetic_Friends] Parmesan Brussels Sprouts - 18.6g Carbs, 5.8g Fiber, 4.4g Sugar

 

Parmesan Brussels Sprouts - 18.6g Carbs, 5.8g Fiber, 4.4g Sugar

Note: This is very high in sodium due to prosciutto and Parmesan. If possible find a low sodium alternative to the prosciutto. Omit any added salt.

From: www.peakmarket.com

6 cups Brussels sprouts, thinly sliced     
2 tbsp canola oil     
1 large onion, diced
5 prosciutto, thinly sliced cut into strips
3 cloves garlic, crushed
4 oz parmesan cheese, grated (1/2 cup)
Pepper, to taste

In a large pot; blanch Brussels sprouts for 3 minutes.  Rinse under cold water to stop cooking process and drain well.

In a large skillet; heat oil over medium heat.  Add onion and saute for 5 minutes.  Add Brussels sprouts, prosciutto and garlic.  Saute for another 5 minutes.

Remove from heat and add parmesan cheese.  Mix until cheese is melted.  Add salt and pepper to taste.

Place mixture in baking dish.  Bake in preheated 350 F (180 C) oven for 20 minutes or until heated thoroughly.

Serves: 4
Nutrition From: www.caloriecount.about.com
Serving Size: 313 g
Nutrition per Serving: 382 Calories, 174 Calories from Fat, 19.4g Total Fat, 6.6g Saturated Fat, 0g Trans Fat, 77mg Cholesterol, 1575mg Sodium, 18.6g Total Carbs, 5.8g Dietary Fiber, 4.4g Sugars, 36.3g Protein
Vitamin A 24% - Vitamin C 194% - Calcium 32% - Iron 19%
Nutrition Grade: A-

Good points:
    High in phosphorus
    High in selenium
    High in thiamin
    Very high in vitamin B6
    Very high in vitamin C

Bad points:
    High in sodium

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Friday, November 1, 2013

[Healthy_Recipes_For_Diabetic_Friends] File - Taking a Closer Look at the Label

 


Taking a Closer Look at the Label

The information on the left side of the label provides total
amounts of different nutrients per serving. To make wise food
choices, check the total amounts for:

* calories
* total fat
* saturated fat
* cholesterol
* sodium
* total carbohydrate
* fiber

Using the information found in total amounts

Total amounts are shown in grams, abbreviated as g, or in milligrams,
shown as mg. A gram is a very small amount and a milligram is
one-thousandth of that. For example, a nickel weighs about 5 grams.
So does a teaspoonful of margarine. Compare labels of similar foods.
For example, choose the product with a smaller amount of saturated
fat, cholesterol, and sodium and try to select foods with more fiber.
Calories

If you are trying to lose or maintain your weight, the number of
calories you eat counts. To lose weight you need to eat fewer
calories than your body burns. You can use the labels to compare
similar products and determine which contains fewer calories. To
find out how many calories you need each day, talk with your
dietitian or certified diabetes educator.

Total Fat

Total fat tells you how much fat is in a food per serving. It
includes fats that are good for you such as mono and polyunsaturated
fats, and fats that are not so good such as saturated and trans
fats. Mono and polyunsaturated fats can help to lower your blood
cholesterol and protect your heart. Saturated and trans fat can
raise your blood cholesterol and increase your risk of heart
disease. The cholesterol in food may also increase your blood
cholesterol. Learn more about specific types of fat.

Fat is calorie-dense. Per gram, it has more than twice the calories
of carbohydrate or protein. Although some types of fats, such as
mono and polyunsaturated fats, are healthy, it is still important
to pay attention to the overall number of calories that you consume
to maintain a healthy weight. If you are trying to lose weight,
you'll still want to limit the amount of fat you eat. That's
where the food label comes in handy.

Sodium

Sodium does not affect blood glucose levels. However, many people
eat much more sodium than they need. Table salt is very high in
sodium. You might hear people use "sodium" in lieu of "table salt,"
or vice versa.

With many foods, you can taste how salty they are, such as pickles
or bacon. But there is also hidden salt in many foods, like cheeses,
salad dressings, canned soups and other packaged foods. Reading
labels can help you compare the sodium in different foods. You can
also try using herbs and spices in your cooking instead of adding
salt. Adults should aim for less than 2400 mg per day. If you
have high blood pressure, it may be helpful to eat less.

Total Carbohydrate
If you are carbohydrate counting, the food label can provide you
with the information you need for meal planning. Look at the grams
of total carbohydrate, rather than the grams of sugar. Total
carbohydrate on the label includes sugar, complex carbohydrate,
and fiber. If you look only at the sugar number, you may end up
excluding nutritious foods such as fruits and milks thinking they
are too high in sugar. You might also overeat foods such as
cereals and grains that have no natural or added sugar, but do
contain a lot of carbohydrate.

The grams of sugar and fiber are counted as part of the grams of
total carbohydrate. If a food has 5 grams or more fiber in a
serving, subtract the fiber grams from the total grams of
carbohydrate for a more accurate estimate of the carbohydrate
content.

Fiber
Fiber is part of plant foods that is not digested. Dried beans
such as kidney or pinto beans, fruits, vegetables and grains are
all good sources of fiber. The recommendation is to eat 25-30 grams
of fiber per day. People with diabetes need the same amount of
fiber as everyone else.

Sugar alcohols
Sugar alcohols (also known as polyols) include sorbitol, xylitol
and mannitol, and have fewer calories than sugars and starches.
Use of sugar alcohols in a product does not necessarily mean the
product is low in carbohydrate or calories. And, just because a
package says "sugar-free" on the outside, that does not mean that
it is calorie or carbohydrate-free. Always remember to check the
label for the grams of carbohydrate and calories.

List of Ingredients
Ingredients are listed in descending order by weight, meaning the
first ingredient makes up the largest proportion of the food. Check
the ingredient list to spot things you'd like to avoid, such as
coconut oil or palm oil, which are high in saturated fat. Also try
to avoid hydrogenated oils that are high in trans fat. They are not
listed by total amount on the label, but you can choose foods that
don't list hydrogenated or partially hydrogenated oil in the
ingredient list.

The ingredient list is also a good place to look for heart-healthy
ingredients such as soy; monounsaturated fats such as olive, canola
or peanut oils; or whole grains, like whole wheat flour and oats.

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[Healthy_Recipes_For_Diabetic_Friends] File - Join a Type 2 Diabetes Discussion Group

 


Healthy Recipes for Diabetic Friends is a great diabetic recipe group. However, to learn about all the things you need to do to care for your type 2 diabetes, you need to join a type 2 diabetes discussion group. There is where you can discuss all aspects of living with diabetes, and get advice and support.

We have a sister group, type-2-diabetes, that fills that role admirable. You can find it at:

http://groups.yahoo.com/group/type-2-diabetes

Be sure to include the information requested on the home page when you apply for membership.

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[Healthy_Recipes_For_Diabetic_Friends] File - Your Email Settings - Change Them If You Need To

 


Just in case you did not know... OR if you need to
change the way the groups mail is sent to you...

In Yahoo groups you can choose
"Individual" OR "Daily Digest" OR "No Mail"

When joining ANY Yahoo group the setting is
automatically on "Individual". If you wish to
change it... you have this option at any time.

If you wish to see the recipes as they are
posted in "Healthy_Recipes_For_Diabetic_Friends"
Consider choosing "Daily Digest" since
there are days when the group is at a high
volume of messages...

If you would like to be able to access the recipes in
"Healthy_Recipes_For_Diabetic_Friends" when your
schedule allows... then feel free to select
"No Mail" and use this group as an online recipe book.
Then you can come and search/browse when your time
allows.

Go to "Edit Membership" at the top of the page...
next to your name... follow the directions to change
your settings...

Thank You and Take Care,
Gloria (Owner)
Ron (Moderator)

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[Healthy_Recipes_For_Diabetic_Friends] File - Reminder of Groups Objective

 


Just a reminder...

"Healthy Recipes for Diabetic Friends" is all about
recipes that are healthy for Diabetics or others
wishing to eat healthier. This group is a clearing
house for recipes gathered from numerous sources,
posted and put into files by category. Everyone is
invited to post recipes or other diabetic-related
diet, food and nutrition information.

***Always include nutrition information on recipes
as well as the original source of the recipe! Credit
should be given to the originator of recipes! This
also enables referral to the recipe should someone
wish to seek further information.

This is not a chat or discussion group. There are
other good groups for that with some listed in our
links section should you need one.

Thank You and Take Care,
Gloria (Group owner)
Ron (Moderator)

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