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Thursday, August 3, 2017

[Healthy_Recipes_For_Diabetic_Friends] Chilled Creamy Kefir Avocado Soup - 9g Carbs, 5g Fiber, 2g Sugar

Chilled Creamy Kefir Avocado Soup - 9g Carbs, 5g Fiber, 2g Sugar

From: Ueda, Takahiro. Cultured Food: Top 50 Original Fermented Meals Rich In The Good Microbes-Encourage Microbial Biodiversity For Improving Overall Health (Kindle Locations 901-921). Unknown. Kindle Edition.
Servings: 6

2 medium avocados, cored and peeled
2/3 cup kefir
1 1/2 Tbsp. freshly squeezed lemon juice
1 1/2 cups chicken or vegetable broth
1 1/2 tsp onion powder
1 1/2 tsp garlic powder
1 1/4 tsp curry powder
2/3 tsp sea salt
2/3 tsp freshly ground black pepper

Blend all ingredients except kefir in a blender until smooth. Add the kefir and blend until just combined.

Pour the blended mixture into six bowls, then cover with plastic wrap and refrigerate for 30 minutes or until chilled. Serve chilled.

Nutrition From: https://happyforks.com/analyzer
Servings: 6
Serving Size: 5.4oz (152g)
Nutrition per Serving: 221 Calories, 123 Calories From Fat, 14.3 Total Fat, 2.7g Saturated Fat, 0g Trans Fat, 27mg Cholesterol, 563mg Sodium, 9g Total Carbs, 5g Dietary Fiber, 2g Sugars, 16g Protein – Vitamin A: 4% - Vitamin C: 14% - Calcium: 5% - Iron: 7%

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Posted by: chefgloria1030@yahoo.com

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[Healthy_Recipes_For_Diabetic_Friends] Spaghetti Squash Aglio e Olio with Kefir Cheese - 7g Carbs, 2g Fiber, 2g Sugar

Spaghetti Squash Aglio e Olio with Kefir Cheese - 7g Carbs, 2g Fiber, 2g Sugar

From: Ueda, Takahiro. Cultured Food: Top 50 Original Fermented Meals Rich In The Good Microbes-Encourage Microbial Biodiversity For Improving Overall Health (Kindle Locations 790-808). Unknown. Kindle Edition.
Servings: 4

1/2 spaghetti squash, seeded
1 garlic clove, crushed
3 Tbsp extra virgin olive oil
1/2 cup chopped fresh basil
1/4 cup pine nuts
2 Tbsp crumbled kefir cheese
Sea salt
Freshly ground black pepper

Set the oven to 375 degrees F.

Place the squash on a baking sheet with exposed side facing down and add just enough water to fill the pan.

Cover the baking sheet and squash with foil, then bake for 30 minutes or until squash is tender. Let cool completely on a cooling rack, then shred to strands.

Heat half the olive oil in a saucepan, then sauté the spaghetti squash strands with the garlic. Season with salt and pepper, then stir in the basil until wilted.

Drizzle the remaining olive oil on top, then sprinkle the pine nuts and crumbled kefir cheese. Serve right away.

Nutrition From: https://happyforks.com/analyzer
Servings: 4
Serving Size: 3.6oz (101g)
Nutrition per Serving: 184 Calories, 148 Calories From Fat, 17.1g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 2mg Cholesterol, 56mg Sodium, 7g Total Carbs, 2g Dietary Fiber, 2g Sugars, 3g Protein – Vitamin A: 6% - Vitamin C: 4% - Calcium: 6% - Iron: 5%