Wednesday, October 30, 2013

[Healthy_Recipes_For_Diabetic_Friends] Thai Basil Slaw with Creamy Sesame Dressing - Detox; 14g carbs,

 

���������������������
* Exported from MasterCook *
���������� Thai Basil Slaw with Creamy Sesame Dressing -
Recipe By���� :
Serving Size� : 4���� Preparation Time :0:00
Categories��� : LowCal (Less than 300 cals)���� LowerCarbs
��������������� Vegan
� Amount� Measure������ Ingredient -- Preparation Method
--------� ------------� --------------------------------
� 1������������ medium� zucchini -- julienned
� 1������������ medium� carrot -- julienned
� 1��������������� cup� shredded red cabbage
� 1��������������� cup� cherry tomatoes -- or grape tomatoes, halved
� 1��������������� cup� loosely packed Thai basil -- or regular
� 1����������� Handful� cilantro
� 1��������������� cup� Creamy Sesame Dressing -- (see page 108)
In a large bowl, toss all the vegetables and cilan-tro together thoroughly
with the dressing.
SERVES 4

Creamy Sesame Dressing -
���� 1/4���������� cup� raw tahini paste
� 1�������� tablespoon� tamarind paste
���� 1/2���������� cup� warm water
� 1�������� tablespoon� chile garlic paste
� 5������������� drops� liquid stevia -- (5 to 8)
� 1�������������������� lime -- zest and juice
����������������������� Salt and pepper to taste
Combine all the ingredients and blend in a high-speed blender until
smooth.
MAKES 1 CUP (8 two-tablespoon servings)
Per Serving (excluding unknown items): 51 Calories; 4g Fat (64.8% calories
from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
35mg Sodium.� Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 1477 0 0 0 0 0
Source:
� "Fresh Energy Cookbook:  Recipes to Supercharge Your Life by
� Natalia Rose Doris Choi"
S(Formatted by Chupa Babi):
� "Sept 2013"
����������������������������������� - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 132 Calories; 8g Fat (50.9%
calories from fat); 3g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 84mg Sodium.� Exchanges: 0 Grain(Starch); 0 Lean Meat; 1
Vegetable.

Nutr. Assoc. : 0 0 0 0 902153 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Tahini Salad - 18g carbs; 6g fiber;

 

                     
* Exported from MasterCook *
                               Tahini Salad
Recipe By     :Adapted from hsyousef, San Francisco @ Allrecipes
Serving Size  : 4     Preparation Time :0:00
Categories    : LowerCarbs                      Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     Persian cucumbers -- pickel-sized, diced
  2              large  Roma tomatoes -- diced
  3                     radishes -- trimmed and diced (optional). Do not peel
  1                     green onion -- green and white, thinly sliced into rings
  10                    mint leaves -- rolled and sliced (julliened)
     1/2         bunch  parsley -- chopped
  2             cloves  garlic -- minced
     3/4           cup  tahini
     1/4           cup  freshly squeezed lemon juice
  2        tablespoons  olive oil
                        Salt -- to taste
     1/2      teaspoon  Aleppo red pepper flakes -- or more to taste
Combine the cucumber, tomato, and radish in a bowl with the green onion,
mint, and parsley. In a small bowl, stir together the garlic, tahini,
lemon juice, and olive oil until smooth; season to taste with salt.
Toss the vegetables with the dressing until combined. Cover, and
refrigerate for 30 minutes before serving.
Serves 4
ChupaNote: this is a very forgiving salad; add more herbs to taste such as
cilantro, basil, and dill. The dressing is also good over a roasted
vegetables.
Cuisine:
  "MidEastern"
Source:
  "Cousin Fatima"
S(Formatted by Chupa Babi):
  "Sept 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 363 Calories; 31g Fat (72.5%
calories from fat); 9g Protein; 18g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 66mg Sodium.  Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1
Vegetable; 0 Fruit; 6 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Roasted Beet Dressing - 5g carbs, 1g fiber; 1 pt plus

 

���������������������
* Exported from MasterCook *
��������������������� Roasted Beet Dressing -
Recipe By���� :
Serving Size� : 8���� Preparation Time :0:00
Categories��� : Condiment���������������������� LowCal (Less than 300 cals)
��������������� LowerCarbs��������������������� LowFat (Less than 30%)
��������������� Vegan
� Amount� Measure������ Ingredient -- Preparation Method
--------� ------------� --------------------------------
� 4������������ medium� roasted beets -- roughly chopped
� 2�������������������� garlic cloves
� 1������������� piece� ginger root -- (1 inch). chopped
� 1�������� tablespoon� tahini paste
� 2������� tablespoons� apple cider vinegar
����������������������� Salt and pepper to taste
���� 1/4���������� cup� water -- as needed
Blend all the ingredients in a high-speed blender, adding the water as
needed to facilitate blending.
MAKES 2 CUPS
I stole and tweaked this recipe from Tuck Shop. an Australian meat pie
restaurant in New York City. Hopefully, they won't sue me, since I married
one of the owners.
Source:
� "Fresh Energy Cookbook: Recipes to Supercharge Your Life by
� Natalia Rose Doris Choi"
S(Formatted by Chupa Babi):
� "Sept 2013"
Yield:
� "2 cups"
����������������������������������� - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 32 Calories; 1g Fat (29.4% calories
from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
23mg Sodium.� Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0
Fruit; 0 Fat.

Nutr. Assoc. : 926712 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Vegan Pumpkin Seed Pesto - 12.1g Carbs, 3.3g Fiber, 1.2g Sugar

 

Vegan Pumpkin Seed Pesto - 12.1g Carbs, 3.3g Fiber, 1.2g Sugar

From: www.vegetarian.about.com - By Jolinda Hackett
Pumpkin seeds
Use your leftover Halloween pumpkin seeds to make an elegant vegan pesto. Serve your pumpkin seed pesto on crackers or toss with pasta for a vegan pumpkin seed pesto pasta.

1 cup pumpkin seeds
1/2 cup olive oil
4 cloves garlic
2 Tbsp miso
2 Tbsp nutritional yeast
1/4 cup lemon juice
1/4 cup fresh basil leaves (1 large bunch)
3 sprigs fresh cilantro (optional)

Process all ingredients in a food processor until desired consistency is reached.

If you like a "saucier" pesto, you can add a bit more liquid. I like my pesto a bit thick, so I usually add a bit less olive oil.

Servings: 4
Nutrition From: www.caloriecount.about.com
Serving Size: 98 g
Nutrition per Serving: 446 Calories, 378 Calories from Fat, 42g Total Fat, 6.8g Saturated Fat, 0mg Cholesterol, 334mg Sodium, 12.1g Total Carbs, 3.3g Dietary Fiber, 1.2g Sugars, 12.2g Protein
Vitamin A 7% - Vitamin C 16% - Calcium 3% - Iron 36%
Nutrition Grade: B-

Good points:
    No cholesterol
    Very low in sugar
    High in magnesium
    High in phosphorus

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Tuesday, October 29, 2013

[Healthy_Recipes_For_Diabetic_Friends] Chicken Tenders with Lemon Spinach Rice - 16.4g Carbs, 2.5g Fiber, 0.9g Sugar

 

Chicken Tenders with Lemon Spinach Rice - 16.4g Carbs, 2.5g Fiber, 0.9g Sugar

From: dLife
Chicken served with lemon infused brown rice and wilted spinach.
Prep Time: 10 min
Cook Time: 15 min
Difficulty:     Easy
Servings: 4

1 Tbsp butter
1 lb chicken tenders
2 each medium garlic cloves
1 cup Rice, brown, medium grain, cooked
10 oz low sodium chicken broth
1 each fresh lemons
4 cup fresh baby spinach

In large skillet, over medium heat, melt butter. Add chicken and garlic.

Cook chicken until golden brown. Remove chicken from skillet and set aside on plate. Keep warm.

Grate 2 teaspoons of lemon zest. Add to skillet.

Cut lemon in half and squeeze 1 tablespoon lemon juice. Add to skillet.

Add rice and chicken broth to skillet and bring to simmer over medium-high heat.

Cover and reduce to low heat. Cook until the juice is absorbed by the rice (usually about 10 minutes).

Add spinach to the skillet and mix. Remove from heat.

Spoon rice and spinach mixture onto plate and top with chicken

Servings: 4
Nutrition per Serving: 217.3 Calories, 3.9g Total Fat, 1.8g Saturated Fat, 0.1g Unsaturated Fat, 201.8mg Potassium, 29.7g Protein, 503.4mg Sodium, 16.4g Total Carbs, 2.5g Dietary Fiber, 0.9g Sugars

Dietary Exchanges: 3.9 Fat, 0.5 Vegetables, 0.1 Fruits, 0.7 Starch, 3.0 Lean Meat

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[Healthy_Recipes_For_Diabetic_Friends] Turkey Sausage Patties - 0.3g Carbs, 0.1g Fiber, 0g Sugar

 

Turkey Sausage Patties - 0.3g Carbs, 0.1g Fiber, 0g Sugar

From: dLife
Herb and hot pepper spiced ground turkey breakfast patties.
Prep Time: 15 min
Cook Time: 10 min
Difficulty:     Easy
Servings: 12

1 tsp  hot red pepper flakes
1/2 tsp  dry mustard
1/4 tsp  sea salt
1/4 tsp  black pepper
1/4 cup  tap water
1/4 cup  grapeseed oil
1 tsp  ground sage
3/4 tsp  dried marjoram
1/4 tsp  ground allspice
1/4 tsp  ground nutmeg
1 1/2 lb  ground turkey, 7% fat, raw

In large bowl, mix sage, red pepper, marjoram, mustard, allspice, nutmeg, salt, and pepper. Add warm water and stir.

Add ground turkey and oil. Mix well.

Cover and refrigerate overnight or up to 12 hours.

When ready to cook, shape meat into 24 small patties (or 12 larger pattie).

Place patties in nonstick skillet over medium heat. Cook 3-5 minutes per side, until thoroughly cooked.

Servings: 12
Nutrition per Serving: 116.5 Calories, 8.1g Total Fat, 1.5g Saturated Fat, 3.1g Unsaturated Fat, 4.4mg Potassium, 11.1g Protein, 52.1mg Sodium, 0.3g Total Carbs, 0.1g Dietary Fiber, 0g Sugars

Dietary Exchanges: 8.1 Fat, 1.4 Meat

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[Healthy_Recipes_For_Diabetic_Friends] CP Bean Free Meaty Chili - 6.4g Carbs, 2g Fiber, 3.1g Sugar

 

CP Bean Free Meaty Chili - 6.4g Carbs, 2g Fiber, 3.1g Sugar

From: Paleo Crockpot Recipes - Crockpot Recipes To Add Convenience To Delectable, Paleo-Friendly Cuisine (The Easy Recipe) by Scarlett Aphra (Kindle)  
Servings: 6 - 8
Prep Time: 15 minutes

3/4 lb lean ground beef
1/2 lb sirloin beef, cut into cubes
1 1/2 Tbsp coconut oil
1 Tbsp garlic, minced
1 large yellow onion, chopped
1 red pepper, chopped
1 large carrot, chopped
1 1/2 cups diced tomato with juices
2 Tbsp chili powder
1 tsp salt
1/4 tsp cayenne pepper

1. Heat the coconut oil in a skillet over medium heat.
2 Add the garlic and cook for  1 minute.
3. stir in the ground beef and sirloin and cook for 3 to 4 minutes until lightly browned.
4. Transfer the beef to the crockpot.
5. Add the vegetables and spices and stir well.
6. Cover and cook on low heat for 6 to 8 hours until the beef is cooked through.

Servings: 8
Nutrition per Serving: 165 Calories, 4g Carbs, 5g Fat, 15g Protein, 1g Fiber

Nutrition From: www.caloriecount.about.com - No added salt. Low sodium chicken broth.
Servings: 8
Serving Size: 163 g
Nutrition per Serving: 186 Calories, 66 Calories from Fat, 7.4g Total Fat, 3.9g Saturated Fat, 0g Trans Fat, 63mg Cholesterol, 80mg Sodium, 6.4gTotal Carbs, 2g Dietary Fiber, 3.1g Sugars, 22.6g Protein
Vitamin A 55% - Vitamin C 46% - Calcium 2% - Iron 78%
Nutrition Grade: A-

Good points:
    Low in sodium
    Very high in iron
    High in phosphorus
    Very high in selenium
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin B12
    Very high in vitamin C
    High in zinc

Bad points:
    High in saturated fat
    High in cholesterol

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