Saturday, September 12, 2015

[Healthy_Recipes_For_Diabetic_Friends] Dr Beths Cauliflower Hash Browns - 5g Carbs, 1.9g Fiber, 1.9g Sugar

 

Dr Beths Cauliflower Hash Browns - 5g Carbs, 1.9g Fiber, 1.9g Sugar

From: http://recipesforlifewithdrbeth.com
This recipe was featured on "Caulifower Show" on "Recipes For Life With Dr. Beth"
Serves: 3

2 cups cauliflower, steamed
2 stalks green onion, chopped
1/4 cup parmesan cheese
1 extra large egg OR 2 small to medium
1/2 tsp sea salt

Measure two cups of steamed cauliflower into large colander or sieve and gently press excess moisture out.

Place sea salt, green onion, parmesan and eggs to food processor and blend.

Add cauliflower and pulse until cauliflower is broken into small pieces.

Add cauliflower mixture to hot griddle, spread out thin and cook for heat for 3-5 minutes until hash browns are caramelized on bottom and then gently turn them over to brown for 2-4 more minutes.

Serve at once with eggs of choice... I like poached.

Nutrition From: www.caloriecount.about.com
Salt Omitted!!
Servings: 3
Serving Size: 110 g
Nutrition per Serving: 102 Calories, 50 Calories from Fat, 5.6g Total Fat, 3.2g Saturated Fat,  0g Trans Fat, 68mg Cholesterol, 218mg Sodium, 249mg Potassium, 5g Total Carbs, 1.9g Dietary Fiber, 1.9g Sugars, 9.4g Protein
Vitamin A 6% - Vitamin C 55% - Calcium 20% - Iron 4%
Nutrition Grade: B+

Good points:
    High in calcium
    Very high in phosphorus
    Very high in vitamin C


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Friday, September 11, 2015

[Healthy_Recipes_For_Diabetic_Friends] Collard Greens and Kale Pesto - 17g Carbs, 7g Fiber, 3g Sugar

 

Collard Greens and Kale Pesto - 17g Carbs, 7g Fiber, 3g Sugar

From: www.bonappetit.com
You wouldn't blanch tender herbs such as basil, but doing so here softens the collards and kale.

Servings: Makes 2 cups

1 small bunch collard greens, stems removed
1 small bunch Tuscan kale, stems removed
Kosher salt
3 garlic cloves, chopped
1 1/2 oz grated Parmesan (about 1/2 cup)
1 cup olive oil
1/2 cup unsalted, roasted peanuts
1 Tbsp finely grated lemon zest
1 Tbsp fresh lemon juice
Freshly ground black pepper

Cook collard greens and kale in a large pot of boiling salted water until bright green and tender, about 45 seconds. Transfer to a bowl of ice water (this will stop the cooking and help lock in the color). Drain; squeeze out as much liquid as possible (to avoid a watery sauce).

Coarsely chop greens and place in a food processor. Add garlic, Parmesan, oil, peanuts, lemon zest, and lemon juice; process on low speed until a coarse but well-blended mixture forms (a little texture is part of the selling point). Season with salt and plenty of pepper.

Do Ahead: Pesto can be made 1 day ahead. Cover with plastic wrap, pressing directly against surface, and chill.

Servings: Makes 2 cups
Servings: about 3
Nutrition per Serving: 690 Calories, 67g Fat, 11g Saturated Fat, 10mg Cholesterol, 17g Carbs, 7g Dietary Fiber, 3g Total Sugars, 13g Protein, 230mg Sodium


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Wednesday, September 9, 2015

[Healthy_Recipes_For_Diabetic_Friends] Hearty Cabbage Skillet Supper

 

Hearty Cabbage Skillet Supper

2 Tbsp vegetable oil
2 yellow onions, thinly sliced
1 - 16 oz package coleslaw or 6 cups finely shredded cabbage
1/4 to 1/2 cup chicken broth
1 apple, peeled if desired, diced
4 precooked sausages
1 tsp caraway seeds
1/2 tsp salt
Freshly ground pepper

Heat oil in a large skillet over medium-high heat; add onions. Cook,
stirring often, until onion softens, about 3 minutes.

Add cabbage, 1/4 cup of the broth, and apple. Cover; reduce heat to low.
Simmer 5 minutes.

Stir in caraway seeds, salt and pepper to taste. Arrange cooked sausages
over cabbage. Add more broth if needed.

Cover; cook 5 minutes. Uncover; cook until broth is reduced, about 2
minutes; do not let vegetables burn.

Makes 4 servings

Nutritional Information Per Serving: 241 calories, 15 grams protein, 17
grams carbohydrates, 14 grams fat, 45 milligrams cholesterol, 407
milligrams sodium, 5 grams fiber

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[Healthy_Recipes_For_Diabetic_Friends] Red Slaw

 

Red Slaw

For the slaw:

8 oz red cabbage, shredded
1/4 cup dried cranberries
1 apple, cut into matchsticks, unpeeled
1/2 red onion, very thinly sliced
1 red pepper, cut thinly into 2 inch lengths
6 radishes, thinly sliced
1 large raw beet, peeled and shredded; or, 1 large cooked beet, cut into
matchsticks

For the dressing:

1 tsp extra virgin olive oil
2 Tbsp minced ginger
1 garlic clove, minced
1 1/2 tsp curry powder, toasted if desired
1 1/4 cups plain low fat yogurt
1 tsp coarse salt
2 tsp fresh lime juice
1 tsp sugar, or more to taste

Place slaw ingredients into a large bowl. In a food processor or
blender, blend the dressing ingredients until smooth. Toss together just
before serving.

Makes: 6 to 8 servings

Nutritional Information Per Serving: 75 calories, 3 g protein, 13 g
carbohydrate, 2 g fat (1 g saturated), 2 mg cholesterol, 308 mg sodium,
2 g fiber.

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[Healthy_Recipes_For_Diabetic_Friends] Healthy Better Butterfingers Bars

 

Healthy Better Butterfingers Bars

1/4 cup FiberYum prebiotic Fiber Sweetener (or agave syrup, sugar free
corn syrup)
1 Tbsp molasses
3 1/2 Tbsp erythritol or xylitol
1 cup peanut butter (crunchy or creamy)
1 1/2 cups bran flakes
1/8 tsp salt (plus a little extra if using unsalted peanut butter)

Optional Topping:

2/3 cup sugar free chocolate chips
or
1/4 cup virgin coconut oil mixed with 1/4 cup unsweetened cocoa powder
and vanilla stevia drops or liquid sweetener to taste

Combine first three ingredients in a small saucepan, and bring to a boil
on medium heat. Boil about a minute, stirring constantly, then remove
from heat.

Add the peanut butter and salt, and stir until it makes a paste. Add the
cereal and stir very well to coat, partially crushing the cereal flakes
as you stir. Make sure the flakes are very evenly coated.

Press into an 8 × 8 pan, either lined with wax or parchment paper, or
greased very well then freeze until completely hardened. (Cut into bars
while only somewhat frozen, or thaw the block a little before cutting).

If you wish to cover in chocolate (they're good even without it), you
can cover them at any time, either pre-cutting or post-cutting. Simply
melt the chocolate chips over low heat, stirring constantly until
smooth, or mix the coconut oil with the sweetener and cocoa. Then spread
over the bars with a spatula and re-freeze to harden. Store in the
freezer for optimum snap.

Makes: 16 bars

The nutritional info was done using FiberYum so if you use a sugar free
syrup or agave syrup you must rework the information.

Nutritional Information per Bar Without Topping: Calories 113, Protein 3
gr, Fat 8 gr, Sat fat 2 gr, Carbs 8 gr, Sugar 3 gr, Fiber 5 gr, Sodium
100 mg, Cholesterol 0 mg

Nutritional Information per Bar with (cocoa) Topping: Calories 144,
Protein 3 gr, Fat 12 gr, Sat Fat 5 gr, Carbs 8 gr, Sugar 3 gr, Fiber 5
gr, Sodium 100 mg, Cholesterol 0 mg

Nutritional Information per Bar with Krisda No Added Sugar Chocolate
Chips: Calories 166, Protein 4 gr, Fat 12 gr, Sat Fat 5 gr, Carbs 15 gr,
Sugar 3 gr, Fiber 10 gr, Sodium 102 mg, Cholesterol 0 mg

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Monday, September 7, 2015

[Healthy_Recipes_For_Diabetic_Friends] Crustless Spinach Quiche - 7g Carbs, 2.2g Fiber, 2.6g Sugar

 

 Crustless Spinach Quiche - 7g Carbs, 2.2g Fiber, 2.6g Sugar

From: www.draxe.com
Total Time: 40 min
Serves: 4

1 Tbsp coconut oil
1 onion, chopped
1 pkg frozen chopped spinach, thawed and drained
8 eggs, beaten
3 cups shredded raw cheese
1/4 tsp sea salt
1/8 tsp black pepper

Preheat oven to 350 degrees F and grease a 9 in pie pan with coconut oil

Heat coconut oil, and onions over medium heat in sauce pan until onions are soft. Stir in spinach and cook until excess moisture has evaporated.

In a bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and blend

Scoop into pan and bake for 30 minutes.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 275 g
Nutrition per Serving: 524Calories, 365Calories from Fat, 40.5g Total Fat, 23.6g Saturated Fat, 0g Trans Fat, 416mg  Cholesterol, 824mg Sodium, 638mg Potassium, 7g Total Carbs, 2.2g Dietary Fiber, 2.6g Sugars, 34.5g Protein
Vitamin A 159% - Vitamin C 36% - Calcium 73% - Iron 23%
Nutrition Grade: B

Good points:
    Low in sugar
    High in calcium
    High in phosphorus
    High in selenium
    Very high in vitamin A


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Sunday, September 6, 2015

Re: [Healthy_Recipes_For_Diabetic_Friends] Re: Moroccan Drumsticks with Yogurt Cucumber Feta Sauce

 

I use shiritaki noodles all the time. The resistant starches help the blood sugars. They smell bad at first but once you rinse them well they loose that smell. I don't buy the Miracle Noodle brand because I can get the same kind much cheaper at the local asian grocery outlet we have where I am.

Never heard of that baking mix though. Where did you buy that?

Darlene

On 06/09/2015 9:02 AM, 'Kathleen B. Simons' kathleen.bowen@gmail.com [Healthy_Recipes_For_Diabetic_Friends] wrote:
 
I just bought some 'noodles' made from yams and fermented to some degree....very low-carb...found them mentioned in a recipe at Dr. Hallberg's site, Fitter U...


I also bought a baking mix called Carbright and will let y'all know what I do with them all and how things turn out 

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Kathleen Bowen Simons
Lorton, Virginia


On Sun, Sep 6, 2015 at 11:20 AM, Darlene BC dsharple@shaw.ca [Healthy_Recipes_For_Diabetic_Friends] <Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com> wrote:
 

No problem. I did not think you were. I just wanted to get the nutritional info for my own use also. Mind you I will have to rework it myself when I use my home made yogurt. I ferment it for 24 hours to cut the carbs in it. A;ll the store bought are loaded with carbs.

Darlene

On 06/09/2015 4:47 AM, 'Kathleen B. Simons' kathleen.bowen@gmail.com [Healthy_Recipes_For_Diabetic_Friends] wrote:
 
Thanks!  I wasn't questioning you; I was just commenting in general on the recipe. Recipes that provide servings figures that don't match a norm for the item (i.e.; there are 8 drumsticks - people generally do not further divide single drummies....)

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