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Monday, August 29, 2016

[Healthy_Recipes_For_Diabetic_Friends] Blender BBQ Sauce - 3.2g Carbs, 0.7g Fiber, 2.3g Sugar

Blender BBQ Sauce - 3.2g Carbs, 0.7g Fiber, 2.3g Sugar

From: www.healthylivinghowto.com
Prep Time: 1 min
Cook Time: 5 min
Yield: 3 cups

2 cup Strained Tomatoes
1/4 cup PLUS 2 Tbsp Raw Apple Cider Vinegar
3 Tbsp Coconut Aminos
1 1/2 Tbsp Yellow Mustard
1 Tbsp Hot Sauce
1 Tbsp Lemon Juice
1 Tbsp Hickory Liquid Smoke
1/2 Tbsp Celtic Sea Salt
1 tsp Garlic Powder
1 tsp Onion Powder
1 tsp Unsulphered Blackstrap Molasses
35 drops Liquid Stevia

1. Place all ingredients in order listed in Vitamix blender canister.
2. Run Hot Soups program.
3. Transfer to glass jar, cool to room temperature, cover and seal.
4. Store in refrigerator for up to 14 days.

Blender/Stovetop Option: Add all ingredients to blender and process on high until smooth. Transfer sauce to saucepan and heat on medium-high heat until thickened.

Nutrition From: www.caloriecount.about.com
Nutrition Does not include: coconut aminos, hickory liquid smoke or stevia
Servings: 12
Serving Size: 54 g
Nutrition per Serving: 16 Calories, 1 Calories from Fat, 0.2g Total Fat, 0g Trans Fat, 0g 0mg Cholesterol, 503mg Sodium, 159mg Potassium, 3.2g Total Carbs, 0.7g Dietary Fiber, 2.3g Sugars, 0.7g Protein
Vitamin A 3% - Vitamin C 7% - Calcium 1% - Iron 3%
Nutrition Grade: A

Good points:
    Very low in saturated fat
    No cholesterol
    High in dietary fiber
    High in iron
    High in manganese
    High in magnesium
    High in niacin
    Very high in potassium
    High in vitamin A
    High in vitamin B6
    Very high in vitamin C

Bad points:
    Very high in sodium
    Very high in sugar

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Posted by: chefgloria1030@yahoo.com

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[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Chowder - 23g Carbs, 3.5g Fiber, 8.2 Sugars

Cauliflower Chowder - 23g Carbs, 3.5g Fiber, 8.2 Sugars

From: www.closetcooking.com/2015/02/cauliflower-chowder.html

A quick, easy, light, healthy and tasty chowder starring cauliflower as the main ingredient that is a bowl of comfort food at it's best!

Prep Time: 10 min // Cook Time: 20 min // Total Time: 30 min // Servings: 4

2 Tbsp olive oil OR butter

1 onion, diced

2 carrots, diced

2 stalks celery, diced

2 cloves garlic, chopped

1 tsp thyme, chopped

1/4 cup flour (rice flour for gluten free)

4 cups low sodium vegetable broth OR chicken broth

1 head cauliflower, cut into bite sized pieces

2 bay leaves

1 cup milk OR cream

Salt, pepper and cayenne, to taste

1. Heat the oil in a large sauce pan over medium-high heat, add the onions, carrots and celery and cook until tender, about 8-10 minutes.

2. Mix in the garlic, thyme and flour and cook until the flour is lightly browned, about 2-3 minutes.

3. Slowly stir in the broth, deglazing the pan as you go, add the cauliflower and bay leaves, bring to a boil, reduce the heat and simmer until the cauliflower is tender, about 10-15 minutes.

4. Add the cream, season with salt, pepper and cayenne to taste, remove the bay leaves, remove from the heat and enjoy.

Option: Add 1-2 tablespoons white miso paste by taking some of the hot broth and mixing it into the miso in a bowl and then mixing it back into the chowder as you remove it from the heat. (The miso adds a nice umami flavor!) Note: miso is salty so you will not need to season with as much salt.
Option: Add 1/2 cup parmesan cheese! (More umami flavor!)
Option: Top with crumbled bacon!
Note: The cook time will vary depending on how large or small you cut the cauliflower.

Servings: 4

Nutrition per Serving: 178 Calories, 8.5g Fat, 1.8g Saturated, 0 Trans, 5mg Cholesterol, 468mg Sodium, 23g Carbs, 3.5g Fiber, 8.2 Sugars, 4.8g Protein