Saturday, July 31, 2010

Tried a new bread today and......

While at my local Kroger today I picked up a Kroger brand Private Selection
Artisan Bread / Harvest Grain. Too Good! Being a bread and a cheese freak but having to keep my diabetes in check I'm always looking for manageable carb bread that's great tasting too. I found one in this bread! It's made of a blend of grains from barley, cornmeal, and sunflower seeds. The serving size, 1/8 of a loaf, contains 110 calories and 21 g of carbohydrates. The carb count could be better but a treat every now and then doesn't hurt. Besides the Harvest Grain they have several different kinds. If you get a chance try a loaf!

Grilled Chicken and Pineapple

This one was passed along to me by a friend who got it from a friend and so on...
They thought originally it was based on a Jenny Craig recipe. Where ever it came from it comes out delicious and low in calories and carbs!


1 Can of Dole sliced Pineapple
2 Tablespoons Lemon Juice
1 Tablespoon Extra Virgin Olive Oil
2 Teaspoons Dried Oregano leaves, crushed
1 Teaspoon Garlic Powder
2 Boneless Chicken Breast halves


*1 Combine undrained pineapple, lemon juioce, oil, oregano and garlic powder in a
large shallow, non-metalic, dish. Add Chicken, turning to coat all sides. Cover and marinate 15 minutes in refrigerator.
*2 Grill or broil chicken and pineapple, brushing occasionally with reserved marinade, 10-15 minutes on each side or until chicken is no longer pink in center and pineapple is golden brown. Enjoy!

** Calories - 290 Carbohydrate - 19g**

Friday, July 30, 2010

Chocolate Covered Banana Pieces


* 4 medium ripe but firm bananas
* 3 tablespoons finely chopped lightly salted peanuts
* 6 ounces good quality sugarless dark chocolate chopped


Peel, then cut each banana into 2" pieces. Place on a tray, cover with plastic wrap and place in the freezer until frozen, about 3 hours.

Place the peanuts in a shallow dish or on a plate. Melt the chocolate in the top of a double boiler over slightly simmering water, over the lowest possible heat, stirring frequently. Make sure the water is not touching the bottom of the top pan. Pour the melted chocolate into a bowl or tall glass if making bars. Dip each frozen banana piece into the chocolate, turning it to coat, and immediately roll in the peanuts. Place on a tray covered in waxed paper. Serve immediately or wrap individually in plastic wrap or waxed paper and freeze for up to 2 weeks.

Another way to fix these would be to cut the bananas in half (width wise). Then insert a popsicle stick in the end of each piece. Then follow the above instructions.

Either way what a great low cal treat on a hot summer day or anytime!

Wheat versus Whole Grain

Interesting article from

Whole wheat vs. whole grain foods – do you know the difference? With so many of both on store shelves these days, it can be a lot easier to get your fiber [1] and eat healthier foods. But it can also be confusing to know what to choose. Several FatFighterTV [2] members have asked me which is better. To get some expert answers, I went to Tara Gidus, RD, Spokesperson for the American Dietetic Association [3].

FatFighterTV: Okay, whole wheat vs. whole grain – what is the difference?

Tara Gidus, RD: Wheat is a type of grain. Other grains that can be considered to be whole grain are brown rice, barley, buckwheat, quinoa, corn, oats, rye, teff, triticale, millet, amaranth, sorghum, and wild rice. Wheat can come in the form of spelt, bulgur, wheatberries, and faro.

FFTV: Is one better for you than the other?

TG: Many products that say whole grain may have a mix of any of the above whole grains or they may just have one, like whole grain oats. Different grains have different nutritional profiles, but all whole grains are nutrient dense with plenty of complex carbs, fiber, vitamins, minerals, and antioxidants. Multigrain just means there are a few different grains in the product, but that does not necessarily mean any of the them are whole grain.

FFTV: What should consumers look for to help them make the best choice?

TG: Consumers should choose anything that says whole grain. Read labels carefully. Something that says “made with whole grain” usually means made with very little. I look for 100% whole grain or if the first ingredient is whole wheat flour. If it says wheat flour that means it is refined flour, not whole wheat. Consumers need to be familiar with which grains are whole grain and look for those as ingredients. The Whole Grain Council also has a stamp that they put on whole grain products, so people can look for that whole grain stamp on the packages of whole grain products.

Chicken and Mushroom Marsala

Tried this 2 nights ago, thank you it was fantastic!
Low calorie and low carb too.

Chicken and Mushroom Marsala
This recipe serves: 1


* 1 teaspoon olive oil
* 1 boneless, skinless chicken breasts, 4 to 6 oz. each
* salt to taste
* freshly ground black pepper
* 1 tablespoon flour for dredging
* 2 ounces mushrooms, sliced
* 2 tablespoons Marsala wine
* 2 1/2 tablespoons low-sodium chicken broth
* 2 teaspoons chopped parsley

Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.

2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.

3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.

4. Add the chicken broth , chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.

5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.

Nutrition Facts

* Serving Size:1 chicken breast
* Amount Per Serving

* Calories243
* Total Carbohydrate7 g

Wednesday, July 28, 2010

My Healthy Drink of Choice - Green Tea

Green tea has been consumed throughout the ages in India, China, Japan, and Thailand. In traditional Chinese and Indian medicine, practitioners used green tea as a stimulant, diuretic (to promote the excretion of urine), astringent (to control bleeding and help heal wounds), and to improve heart health. Other traditional uses of green tea include treating flatulence (gas), regulating body temperature and blood sugar, promoting digestion, and improving mental processes. Green tea has been extensively studied in people, animals, and laboratory experiments. Results from these studies suggest that green tea may be useful for the following health conditions:

* Help you lose weight
* Lower cholesterol
* Strengthen your immune system and repair damaged cells/fight free radicals
* Prevent heart and cardiovascular problems/disease
* Reduce high blood pressure
* Improve the condition of your skin
* Improve your digestive system and ensure your colon/bowel is kept healthy/regular
* Prevent tooth decay and gum disease
* Lower blood sugar and assist with the treatment of diabetes
* Fight against cancer

My personal favorite is Bigelow DeCaffeinated Tea. Since I was diagnosed with
Diabetes2 and high Cholesterol I started drinking 4 cups of hot brewed tea a day and
I believe this and a change in diet has controlled my diabetes2 and lowered
my cholesterol. Also being a Melanoma cancer survivor I like the benefit of the
strengthening of your immune system, an important factor in fighting cancer.

Spice of the Week - Cinnamon

Cinnamon is the dried inner bark of various evergreen trees belonging to the genus Cinnamomum. At harvest, the bark is stripped off and put in the sun, where it curls into the familiar form called "quills."

Cinnamon in the ground form is used in baked dishes, with fruits, and in confections. Cassia is predominant in the spice blends of the East and Southeast Asia. Cinnamon is used in moles, garam masala, and berbere.

Cinnamomum burmannii is primarily imported from Indonesia and is the most common form of cinnamon in the United States. Once again, Vietnam has become the source for Cinnamomun loureirii, referred to as Saigon cinnamon, considered by many to be the finest cinnamon available. Cinnamomum zeylanicum, grown in Sri Lanka, is actually "true cinnamon," which is more popular in Europe; it is not widely used in the United States due to its unique flavor.

Health Benifits:Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.

Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes.

In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections.

In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.

It has an anti-clotting effect on the blood.

Culinary Uses
Cassia and cinnamon have similar uses, but since it is more delicate, cinnamon is used more in dessert dishes. It is commonly used in cakes and other baked goods, milk and rice puddings, chocolate dishes and fruit desserts, particularly apples and pears. It is common in many Middle Eastern and North African dishes, in flavoring lamb tagines or stuffed aubergines. It is used in curries and pilaus and in garam masala. It may be used to spice mulled wines, creams and syrups. The largest importer of Sri Lankan cinnamon is Mexico, where it is drunk with coffee and chocolate and brewed as a tea.

Perfect Flavor Partners Include:
allspice, black and red pepper, bittersweet chocolate, cardamom, chile peppers, cloves, coriander, cumin, fennel, ginger, nutmeg, paprika, and vanilla
cinnamon plant, Cinnamomum

Whole Grain Pizza Crust

If you love Pizza, and who doesn't, but at the same time you still have to watch those calories and carbohydrates I found this recipe that cuts the calories and carbs from the normal crust recipes.Let me know how you like it! The recipe comes from the Diabetic Living recipe site.

Whole Grain Pizza Crust
SERVINGS: 2 12-inch pizza crusts (8 servings total)
Whole Grain Pizza Crust
1 1/4 to 1 1/2 cups bread flour or all-purpose flour
3/4 cup whole wheat flour
1/4 cup yellow cornmeal
1/4 cup flax seed meal
1 teaspoon active dry yeast
1 teaspoon kosher salt
1 cup warm water (105°F to 115°F)

1. In a large bowl, combine 1 cup of the bread flour, the whole wheat flour, cornmeal, flax seed meal, yeast, and salt. Add the water, stirring until combined. Turn dough out onto a lightly floured surface. Knead in enough of the remaining 1/4 to 1/2 cup bread flour to make a moderately soft dough that is smooth and elastic (3 to 5 minutes total).

2. Shape dough into a ball. Place in a lightly greased bowl, turning once to grease surface. Cover and let rise in a warm place until double in size (2 1/2 to 3 hours).

3. Punch dough down. Turn dough out onto a lightly floured surface. Divide dough into two portions. Cover and let rest for 10 minutes. Use as directed in individual pizza recipes.
Nutrition Facts Per Serving:

* Servings: 2 12-inch pizza crusts (8 servings total)
* Calories 144
* Total Fat (g) 2
* Monounsaturated Fat (g) 1
* Sodium (mg) 245
* Carbohydrate (g) 27
* Fiber (g) 3
* Protein (g) 5

**You might want to try Whole Wheat Flour in place of the all - purpose flour**

Wednesday, July 21, 2010

Mango Smoothie

1/2 Cup of Ice
1/2 Cup of Sliced Mango
1/2 Cup of Orange Juice
Honey to Taste

* Place the Mango, Orange Juice and Honey in a blender. Blend on high speed for 30
seconds. Add the ice and blend till smooth.

**Recipe from FOODFIT.COM

Sunday, July 18, 2010

Pizza Pepperoni Pasta

Pizza Pepperoni Pasta
Posted on July 18, 2010 by ohiocook | Edit


* 3 cups uncooked whole wheat spiral pasta (DreamFields)
* 1 pound lean ground turkey
* 1/2 medium onion, chopped
* 2-1/2 cups garden-style spaghetti sauce
* 1 can (14-1/2 ounces) diced tomatoes, undrained
* 1/2 teaspoon dried basil
* 1/2 teaspoon dried oregano
* 1/2 teaspoon Worcestershire sauce
* 1/8 teaspoon pepper
* 3 tablespoons grated Parmesan cheese
* 4 ounces sliced turkey pepperoni
* 1/2 cup shredded part-skim mozzarella cheese (Kraft 2%)


* Cook pasta according to package directions.
* Meanwhile, in a large nonstick skillet, cook turkey and onion over
* medium heat until meat is no longer pink; drain. Stir in the
* spaghetti sauce, tomatoes, basil, oregano, Worcestershire sauce and
* pepper; set aside.
* Drain pasta. Transfer to a 13-in. x 9-in. baking dish coated with
* cooking spray; sprinkle with Parmesan cheese. Top with spaghetti
* sauce mixture and pepperoni. Sprinkle with mozzarella cheese.
* Cover and bake at 350° for 25-30 minutes or until heated through.
* Yield: 8 servings.

A great comfort food and easy to fix!

Nutrition Facts: 1-1/4 cups equals 299 calories, 10 g fat (3 g saturated fat), 71 mg cholesterol, 752 mg sodium, 30 g carbohydrate, 5 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.

Recipe from Taste of Home/Healthy Cooking Magazine

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Monday, July 12, 2010

Cincinnati Style Chili Spaghetti

Whole Wheat Spaghetti w/Turkey Chili with Beans,

and 2% Kraft Shredded Sharp Cheddar, a sprinkle

of Grated Parm Cheese and a handful of Oyster Crackers.

Inspired from the many great chili parlors in and

around Cincy Skyline Chili, Gold Star Chili and Camp Washington

Chili to name just a few! I did lighten mine up from

the original recipes Hormel Turkey With Beans instead of beef chili,

whole wheat pasta, and 2% cheese.

Monday, July 5, 2010

The Tyler Florence Crab Dip

1 Cup Philly Cream Cheese (Low fat)
1/2 Cup Mayonnaise (Lite)
1 Tablespoon Dijon Mustard
1/2 Tablespoon Lemon Juice
1 Tablespoon Light Extra-Virgin Olive Oil
Ground Sea Salt and Ground Black Peppercorn (To Taste)
2 Tablespoons Chopped Chives or Chopped Dill
1 1/2 Cups (About 12 ounces) Fresh or Canned Lump Crabmeat, Drained and picked over

*Mix all ingredients serve when ready or after being chilled with favorite crackers.

**Recipe from Chef Tyler Florence**
*Added Light and reduced ingredients*

Chocolate Pudding Pie

1 Package (3.9) Jell-O Sugar Free Chocolate Instant Pudding
1 1/2 Cups 2% Cold Milk
1 Keebler Pie Crust
2 Cups Cool Whip Lite Topping (Divided)
1 Handful of Walnuts. Chopped into small pieces for topping

*Beat Pudding Mix and Milk with whisk 2 min. Spoon half on to crust
*Stir 1 Cup Cool Whip into remaining pudding. Spoon over pudding layer in crust
*Top with remaining Cool Whip and sprinkle with Walnuts

**Thank you Kraft Foods!**