Friday, October 30, 2015

[Healthy_Recipes_For_Diabetic_Friends] Brown Butter Pumpkin Sauce over Zucchini Linguine and Grilled Chicken - 9.2g Carbs, 3.3g Fiber, 3.7g Sugars

 

Brown Butter Pumpkin Sauce over Zucchini Linguine and Grilled Chicken - 9.2g Carbs, 3.3g Fiber, 3.7g Sugars

From: By Lexi's Clean Kitchen
Prep Time: 10 min
Cook Time: 25 min
Total Time: 35 min

  > Sauce
1 cup Pacific Foods Pumpkin Puree
4 Tbsp Pacific Foods Organic Unsweetened  Almond Milk
4 Tbsp browned butter
1 tsp olive oil
2 cloves garlic, minced
1/2 tsp fine sea salt, more to taste
1/4 tsp rosemary
1/4 tsp freshly ground pepper
2-4 tsp sprigs for garnish
Optional: 1/4 tsp cinnamon, more to taste

 > Everything else
2-4 zucchinis
1 lb organic chicken breasts
Oil, for cooking
Optional: Fresh parmesan and rosemary, for garnish

In a pot, brown butter but heating butter until it browns and set aside
In a skillet sauté garlic with oil for 2 minutes
Add in pumpkin, butter and spices
Let simmer for 10 minutes
While simmering, cook grilled chicken as desired (I coat in salt, pepper, and garlic granules and grill over medium heat)
Once grilled, cut up chicken and place in sauce, mix to combine
Taste sauce and adjust seasoning as desired
Spiralize your zucchini
In a separate skillet, heat 1 tablespoon oil and toss in zucchini noodles
Let cook, tossing often, for 5 minutes*
Place noodles in a bowl, add chicken and extra sauce on top
Garnish with fresh parmesan and rosemary

Notes: *Don't let it the noodles get soggy

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 300 g
Nutrition per Serving: 369 Calories, 193 Calories from Fat, 21.5g Total Fat, 9.8g Saturated Fat, 0g Trans Fat. 131mg Cholesterol, 438mg Sodium, 548mg Potassium, 9.2g Total Carbs, 3.3g Dietary Fiber, 3.7g Sugars, 34.8g Protein
Vitamin A 163% - Vitamin C 29% - Calcium 6% - Iron 15%
Nutrition Grade: B

Good points:
    High in niacin
    High in selenium
    Very high in vitamin A
    High in vitamin B6

Bad points:
    High in saturated fat
    High in cholesterol


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[Healthy_Recipes_For_Diabetic_Friends] Superfood Enchilada Dip - 32.8g Carbs, 9.7g Fiber, 1.9g Sugar

 

Superfood Enchilada Dip - 32.8g Carbs, 9.7g Fiber, 1.9g Sugar

{Ground beef used for nutrition}
From: http://fitfoodiefinds.com/2015/10/superfood-enchilada-dip/ - Author: Lee Hersh
Prep Time: 15 min
Total Time: 15 min
Serves: 6

½ lb ground meat (beef, chicken, turkey, or bison)
1½ Tbsp Olive Oil
1 Tbsp garlic, minced
1 cup sweet potatoes, finely diced
½ cup red onion, minced
½ cup black beans
½ cup northern white beans
½ cup sweet corn
1½ cups enchilada sauce
Salt, to taste
½ cup cheese
2 Tbsp fresh cilantro
1 avocado, sliced
    
1.    First, preheat oven to high broil. Then, brown ½ pound of ground meat in a 10 inch cast iron skillet. Drain and set aside.
2.    Next, heat 1½ Tbsp Olive Oil in the same cast iron skillet. Add in minced garlic, sweet potato, and red onion and sauté for 7-10 minutes or until the sweet potatoes are almost cooked all the way through.
3.    Add black beans, white beans, sweet corn, and enchilada sauce and bring to a slight boil. Take off heat and sprinkle on cheese.
4.    Place cast iron skillet in the oven for 1 minute in order to melt the cheese. Remove and top with sliced avocado and fresh cilantro.
5.    Serve with tortilla chips.

Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 180 g
Nutrition per Serving: 347 Calories, 146 Calories from Fat, 16.2g Total Fat, 4.9g Saturated Fat, 0g Trans Fat, 44mg Cholesterol, 164mg Sodium, 940mg Potassium, 32.8g Total Carbs, 9.7g Dietary Fiber, 1.9g Sugars, 20.9g Protein
Vitamin A 5% - Vitamin C 19% - Calcium 15% - Iron 64%
Nutrition Grade: A

Good points:
 
    Low in sodium
    Low in sugar
    High in dietary fiber
    High in iron
    Very high in vitamin B6
    Very high in vitamin B12


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Thursday, October 29, 2015

[Healthy_Recipes_For_Diabetic_Friends] Pumpkin Hummus Dip - 20.3g Carbs, 5.6g Fiber, 3.9g Sugar

 

Pumpkin Hummus Dip - 20.3g Carbs, 5.6g Fiber, 3.9g Sugar

From: http://cf.diethood.com
When you think of pumpkin, you probably think of pies, muffins, even lattes. In other words, you think of pumpkin as something sweet. A dessert of sorts. Allow me to introduce you to the other side of pumpkin. Pumpkin puree with chickpeas, yogurt, and parmesan cheese. And lime juice. And garlic. All put through your food processor and done in 5 minutes. Cut up some dipping veggies.
Prep time: 2 min
Cook time: 3 min
Total time: 5 min
Makes: 2 cups

2 garlic cloves
1 (16 oz can) garbanzo beans (chickpeas), rinsed and drained
1 cup 100% pumpkin puree (not pumpkin pie filling)
⅓ cup plain yogurt, unsweetened
1 cup shredded parmesan cheese
2 small limes, juiced
Salt and pepper, to taste

1.    Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it's minced.
2.    Add in the garbanzo beans and process until the beans are coarsely pureed.
3.    Pour in the pumpkin puree, yogurt and shredded parmesan cheese and give it a whirl, just enough to mix it all together.
4.    Add the lime juice, salt, and pepper and process until well incorporated.
5.    Taste for seasoning and see if you want to add more salt, pepper, or even lime juice.
6.    Serve with vegetables and/or crackers.

Nutrition From: www.caloriecount.about.com - Vegetable or crackers not included!
Servings: 16
Serving Size: 71 g (about 1/3 cup)
Nutrition per Serving: 164 Calories, 45 Calories From Fat, 5g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 10mg Cholesterol, 154mg Sodium, 258mg Potassium, 20.3g Total Carbs, 5.6g Dietary Fiber, 3.9g Sugars
Vitamin A 27% - Vitamin C 7% - Calcium 16% - Iron 11%
Nutrition Grade: A-

Good points:
Low in cholesterol
High in dietary fiber
High in manganese
High in phosphorus
High in vitamin A


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[Healthy_Recipes_For_Diabetic_Friends] Re: Low Fat Diabetic New Orleans Shrimp Creole - 23g Carbs, 6g Fiber, 12g Sugars

 

While there is arguable value in not using any oil in this recipe, you really can't "saute" all those vegetables in white wine, let alone in 1/4 cup of it.  The vegetables will shed water in the process, so you are really just boiling the vegetables.  I thought we were past this obsession with zero fat recipes. 

Serving it with rice just obviates the value for diabetics.

Also, okra is not traditional in shrimp creole.  It is in gumbo.

Ron


---In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, <papa-h@att.net> wrote :

Low Fat Diabetic New Orleans Shrimp Creole


Source: The Diabetes Food and Nutrition Bible via diabeticgourmet.com/recipes/html/714.shtml
Yield: 6 servings
(1 cup per serving)




1/4 cup dry white wine
1 cup diced onions
1/2 cup diced celery
1-1/2 cups diced red pepper
1/2 cup diced green pepper
2 cloves garlic, minced
1 cup sliced okra
4 cups crushed canned tomatoes
1 tablespoon no-added-salt tomato paste
1 cup fat-free, reduced-sodium chicken broth
1/2 teaspoon cayenne pepper
1 teaspoon paprika
1/2 teaspoon celery seed
2 bay leaves
1 pound large shrimp, peeled and deveined
Salt and pepper to taste


In a large stockpot or kettle, heat the white wine over medium heat until it boils slightly. Add the onions, celery, red and green pepper, and garlic and saute for 10 minutes. Add the okra, tomatoes, tomato paste, broth, cayenne pepper, paprika, celery seed, and bay leaves. Bring to a boil. Lower the heat and simmer for 45 minutes. Add the shrimp and cook for 5-6 minutes more until the shrimp turn pink. Season with pepper and salt.


Serve in bowls with cooked rice if desired.


Nutritional Information Per Serving Calories: 161 ; Protein: 16 g ; Fat: 1 g ; Sodium: 607 mg; Cholesterol: 107 mg ; Dietary Fiber: 6 g ; Sugars: 12 g ; Carbohydrates: 21 g


Exchanges: 1 Carbohydrate (equals 3 vegetable), 2 Very Lean Meat, 1 Vegetable

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Monday, October 26, 2015

[Healthy_Recipes_For_Diabetic_Friends] Low Fat Diabetic New Orleans Shrimp Creole - 23g Carbs, 6g Fiber, 12g Sugars

 

Low Fat Diabetic New Orleans Shrimp Creole

Source: The Diabetes Food and Nutrition Bible via diabeticgourmet.com/recipes/html/714.shtml
Yield: 6 servings
(1 cup per serving)

1/4 cup dry white wine
1 cup diced onions
1/2 cup diced celery
1-1/2 cups diced red pepper
1/2 cup diced green pepper
2 cloves garlic, minced
1 cup sliced okra
4 cups crushed canned tomatoes
1 tablespoon no-added-salt tomato paste
1 cup fat-free, reduced-sodium chicken broth
1/2 teaspoon cayenne pepper
1 teaspoon paprika
1/2 teaspoon celery seed
2 bay leaves
1 pound large shrimp, peeled and deveined
Salt and pepper to taste

In a large stockpot or kettle, heat the white wine over medium heat until it boils slightly. Add the onions, celery, red and green pepper, and garlic and saute for 10 minutes. Add the okra, tomatoes, tomato paste, broth, cayenne pepper, paprika, celery seed, and bay leaves. Bring to a boil. Lower the heat and simmer for 45 minutes. Add the shrimp and cook for 5-6 minutes more until the shrimp turn pink. Season with pepper and salt.

Serve in bowls with cooked rice if desired.

Nutritional Information Per Serving Calories: 161 ; Protein: 16 g ; Fat: 1 g ; Sodium: 607 mg; Cholesterol: 107 mg ; Dietary Fiber: 6 g ; Sugars: 12 g ; Carbohydrates: 21 g

Exchanges: 1 Carbohydrate (equals 3 vegetable), 2 Very Lean Meat, 1 Vegetable

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[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Soup - 29.3g Carbs, 5.2g Fiber, 2.3g Sugar

 

Cauliflower Soup - 29.3g Carbs, 5.2g Fiber, 2.3g Sugar

From: SparkPeople User: JOASIA1
This veggie-packed soup gets a boost of protein from chicken.
Prep: 10 min
Cook: 45 min
Servings: 6

1 medium white onion, chopped
1 stalk celery, chopped
2 carrots, peeled and chopped
1 head cauliflower, chopped
2 medium potatoes, chopped
3 chicken legs
4 cups water
1 Tbsp low fat sour cream
2 Tbsp flour

Herbs and spices of your choice: We like thyme, rosemary, or dill in this soup. Use 1 tsp dried.

Coat a large pot with cooking spray and place over medium heat. Add the onion, celery, and carrots (along with your choice of herbs and spices). Cook for five minutes, until they start to get some color and soften.

Add the potatoes, cauliflower, chicken and water.

Cover, bring to a boil, then lower heat back to medium. Cook for 30 minutes, until the chicken is cooked and the veggies are tender.

Remove the chicken legs, pull the meat off the bones and shred. Return the chicken to the pot.

Stir together the flour and sour cream in a small bowl, then whisk into the soup. Simmer for two minutes and serve.

Servings: 6
Nutrition per Serving: 213.8 Calories, 6.2g Total Fat, 3.4g Saturated Fat, 0.6g Polyunsaturated Fat, 1.7g Monounsaturated Fat, 39.6mg Cholesterol, 104.2mg Sodium, 889.3mg Potassium, 29.3g Total Carbs, 5.2g Dietary Fiber, 2.3g Sugars, 11.3g Protein


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Tuesday, October 20, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spaghetti Squash Lasagna - 21g Carbs, 2.7g Fiber

 

Spaghetti Squash Lasagna - 21g Carbs, 2.7g Fiber

From: Skinnytaste.com
Strands of roasted spaghetti squash are layered with marinara sauce, mozzarella and ricotta cheese, then baked in the oven until the cheese is melted and all the flavors bake together. Naturally gluten-free and vegetarian.

A wonderful way to prepare spaghetti squash, a winter squash that resembles strands of spaghetti when cooked. The flavor is nothing like pasta, but it has a mild taste that is wonderful with sauces you would normally eat over pasta. Technically this is not a lasagna since there is no pasta in this dish, but layered just as you would a lasagna in individual sized oven safe casseroles which are perfect for portion control. If you don't have personal sized casseroles, you can make one larger one in an 8 x 8 baking dish.

This recipe calls for cooked spaghetti squash. I prefer to roast spaghetti squash, which is really simple to do, you can do this the day before and store the squash in the refrigerator or  you can make it in the microwave if you need it quick. Once cooked, simply use a fork to separate the strands. I always have a jar of my quick marinara sauce on hand, which comes in handy to whip up quick weeknight meals.
Servings: 4

2 cups marinara sauce
3 cups cooked roasted spaghetti squash
1 cup part skim ricotta
8 tsp parmesan cheese
6 oz part skim shredded mozzarella (I used Sargento)

Preheat oven to 375 degrees F.

In four individual 5 x 7-inch oven safe baking dishes, ladle 1/4 cup quick marinara sauce on the bottom of each dish. Top each with 3/4 cup of cooked spaghetti squash and spread evenly. Top each with 1/4 cup ricotta.

Sprinkle 1 teaspoon of grated parmesan cheese and .75 oz mozzarella on each.  Add the remaining sauce, parmesan and mozzarella cheese.  

Cover with foil and bake for 15 - 20 minutes, or until the cheese is melted and the edges begin to bubble; uncover and cook an additional 5 minutes.

Servings: 4
291 Calories, 13.7g Fat, 19.6g Protein, 21g Carbs, 2.7g Fiber, 358.3mg Sodium


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Saturday, October 17, 2015

[Healthy_Recipes_For_Diabetic_Friends] Lentils with Cumin and Lemon - 10g Carbs, 4g Fiber, 1g Sugar

 

Lentils with Cumin and Lemon - 10g Carbs, 4g Fiber, 1g Sugar

From: The Diabetes Snack Munch Nibble Nosh Book
Servings: 12
Serving size: 1/4 cup

1 cup dried brown lentils, washed and sorted
1 small onion, chopped
1 garlic clove, minced
1 celery stalk, minced
2 tsp lemon juice
1 tsp cumin
1/2 tsp salt, or to taste (optional)
1/8 tsp black pepper

In a large saucepan, combine the lentils and 3 cups water. Cover and bring to a boil. Reduce the heat, and simmer 18 to 20 minutes or until the lentils are tender-crisp. Drain in a colander.

In a medium bowl, combine the lentils, onion, garlic, celery, lemon juice, cumin, salt (if desired), and pepper. Stir to mix well.

Serve warm, either plain or on fat-free crackers or toasted whole-wheat bread. Or cover and refrigerate until chilled. Lentils will keep in the refrigerator for 3 to 4 days.

Servings: 12
Serving size: 1/4 cup
Nutrition per Serving: 54 Calories, 0mg Cholesterol, 4mg Sodium, 4g Protein, 10g Carbs, 4g Dietary Fiber, 1g Sugars,

Exchanges: 1/2 Starch


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Friday, October 16, 2015

[Healthy_Recipes_For_Diabetic_Friends] Shrimp Scampi with Artichokes - 4g Carbs, 5g Fiber

 

Shrimp Scampi with Artichokes - 4g Carbs, 5g Fiber

Recipe courtesy of Ellie Krieger - www.foodnetwork.com
Total Time: 21 min
Prep: 15 min
Cook: 6 min
Servings: 4
Serving size: 2 cups
Level: Easy

2 Tbsp olive oil
4 large cloves garlic, minced (about 4 tsp)
2 medium shallots, thinly sliced (about 1/3 cup)
1 1/4 lb large shrimp (about 20), peeled and deveined
1 (11 oz pkg) frozen artichoke hearts, thawed OR 1 (14 oz can) artichoke hearts, rinsed, drained, and quartered
1/3 cup dry white wine
2 Tbsp fresh lemon juice
2 Tbsp chopped fresh flat-leaf parsley, plus more for garnish
1/2 tsp salt
1/4 tsp freshly ground black pepper

Heat the oil in a large skillet over medium heat. Add garlic and shallots and cook, stirring until softened but not browned, 2 to 3 minutes. Add shrimp, artichoke hearts, wine, and lemon juice and cook until the shrimp are cooked through, 3 to 4 minutes. Stir in the parsley, salt and pepper. Divide among 4 plates, garnish with additional parsley, and serve.

Servings: 4
Serving size: 2 cups
Nutrition per Serving: 285 Calories, 10g Total fat, 1.5g Saturated fat, 6g Monounsaturated fat, 1.5g Polyunsaturated fat, 32g Protein, 14g Carbs, 5g Fiber, 215mg Cholesterol, 540mg Sodium


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[Healthy_Recipes_For_Diabetic_Friends] Spicy Vegetable Soup - 40g Carbs, 10 Fiber, 0g Added Sugars

 

Spicy Vegetable Soup - 40g Carbs, 10 Fiber, 0g Added Sugars

From: EatingWell - The EatingWell Healthy in a Hurry Cookbook (2006)    
Fresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup.
Active Time: 30 min
Total Time: 40 min
Servings: 4
Serving Size: about 2 1/4 cups each

Nutrition Profile - Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free

2 Tbsp extra-virgin olive oil
1 large onion, diced
1-3 tsp hot paprika, or to taste
2 14 oz cans vegetable broth
4 medium plum tomatoes, diced
1 medium yellow summer squash, diced
2 cups diced cooked potatoes, (see Ingredient note)
1 1/2 cups green beans, cut into 2-inch pieces
2 cups frozen spinach, (5 ounces)
2 Tbsp sherry vinegar OR red-wine vinegar
1/4 cup chopped fresh basil, or prepared pesto

Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more. Ladle soup into bowls and top with fresh basil or a dollop of pesto.

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Ingredient Note: Convenient cooked and diced potatoes can be found in the refrigerated section of the produce and/or dairy department of the supermarket.

Servings: 4
Serving Size: about 2 1/4 cups each
Nutrition per Serving: 253 Calories, 8g Fat, 1g Sat, 5g mono, 0mg Cholesterol, 40g Carbs, 10 Fiber, 0g Added Sugars, 9g Protein. 485mg Sodium, 1,032mg Potassium

Nutrition Bonus: Vitamin A (270% daily value), Vitamin C (60% dv), Folate (44% dv), Potassium (30% dv), Calcium (20% dv), Iron (20% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 1 starch, 3 vegetable, 1 1/2 fat


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[Healthy_Recipes_For_Diabetic_Friends] Hot Spinach and Kale Dip - 15g Carbs, 2g Fiber

 

 Hot Spinach and Kale Dip - 15g Carbs, 2g Fiber

From: www.diabeticconnect.com - By Abbey Sue
For those leafy green beginners out there, you will hardly taste the spinach and kale hidden in this rich and tasty dish. Dip with chopped veggies for a low-carb snack.

1 tsp olive oil
1 onions (finely chopped)
2 garlic cloves (minced)
2 cups spinach (coarsely chopped)
1 cup kale (coarsely chopped)
1/2 cup corn
1/4 cup 2% reduced-fat milk
4 oz reduced fat cream cheese
3 tsp Worcestershire sauce
2 tsp Sriracha (or hot-pepper sauce)
1/2 cup shredded mozzarella cheese
Salt
Pepper

If making on the same day, preheat oven to 425 degree F. Heat oil in a Dutch oven over medium heat. Add onion and garlic and cook, stirring occasionally, until lightly browned, approx. 5-8 minutes.

Add spinach and kale in two additions, letting the first batch wilt down before adding the next. Add corn and cook until greens are completely wilted, tossing frequently, approx. 6-8 minutes. To remove all excess liquid, transfer to a colander and drain. (If you are making this in advance, simply allow the spinach and kale mixture to cook before transferring to an airtight container and refrigerate.)

Bring milk to a simmer. Add cream cheese and cook, whisking, until melted and well incorporated. Add the spinach and kale mixture, Worcestershire sauce, sriracha, and 1/4 cup mozzarella. Stir to combine. Season with salt and pepper. Transfer mixture to a lightly oiled shallow baking dish. Top with remaining 1/4 cup mozzarella. Bake until cheese is golden brown and bubbly, about 20-25 minutes. Serve hot.

Servings: 4
Nutrition per Serving: 140 Calories, 7g Total Fat, 3.5g Saturated Fat, 15g Total Carbs, 2g Dietary Fiber, 6g Protein, 390mg Potassium


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Re: In Reply To: [epilepsy] need help for a family new to seizures

 

I am so sorry you're going through this. Praying you find the right diagnosis and the proper treatment for your child. Have you joined the list for children who have seizures? You may want to look at this article. The title is misleading because it focuses on seizures deep in the brain that are not picked up by traditional EEGs. That could be the case with your child. It discusses another method of testing procedures. Our son's seizures were deep in his temporal lobe. His EEGs showed slowing but only during the seizure episodes. A QEEG did show the seizures but many neurologist said that was theoretical. That went on for several years. Then finally all of his seizures were picked up on a VEEG. So again please look at this article and research other testing methods.

 

Praying you find the best treatment for your child.

Nedra

 

Read more: Challenges remain to diagnosing, treating autism

 



---In epilepsy@yahoogroups.com, <dawnmarierose@...> wrote :

We have had about the same experience. My husband lost his job of 18 years recently, but God has provided an even more exciting opportunity out-of-state. Our daughter has been diagnosed with seizures, but they don't know "what kind" and they don't know what to do for her. She doesn't have autism and has had seizures since she was three days old. She is now three years old and is still untreated. We are hoping and praying the doctors in our new home state will be more proactive about finding out exactly what is wrong with her. 

I agree with you wholeheartedly: God is with us, and God is good!!



Sent from my iPhone 6 Plus on the Verizon Network


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Just a friendly reminder: Please remember to sign your post and remember to clean up messages when you reply to them.  This is especially important if you are on digest.  This not only helps out the list owner but, it makes messages much easier to read when they arrive in our inboxes.


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