Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#19 Tomatoes

The tomato is an excellent source of vitamin C and potassium and is rich in lycopene, a powerful antioxidant that is easier for your body to absorb from cooked and processed tomatoes, such as tomato juice, than from fresh, whole tomatoes. According to Healing Gourmet: Eat to Beat Diabetes (McGraw-Hill, 2006), adding a little bit of oil while sauteing or cooking tomatoes can help aid in lycopene absorption.

Studies suggest lycopene-rich tomato products may help protect against certain types of cancer, including prostate cancer, and may offer cardiovascular and anti-inflammatory protection.

Check the Nutrition Facts food labels on packaged and canned tomato products to find those with the least sodium and sugar. Also, make sure you choose tomato sauce. The American Diabetes Association points out that tomato sauce is different than pasta or spaghetti sauces, which are categorized under starchy vegetables.

Smoky Tomato Pizza
Smoked Gouda and herbs add a sophisticated flair to this fresh tomato-topped appetizer pizza.
SERVINGS: 16 servings
CARB GRAMS PER SERVING: 16

1     16-ounce loaf frozen whole wheat bread dough, thawed
2     tablespoons cornmeal
1     tablespoon olive oil
1/8     teaspoon crushed red pepper
1     cup shredded reduced-fat mozzarella cheese (4 ounces)
6      plum tomatoes, sliced
1     small red onion, cut into very thin wedges and separated into strips
2     tablespoons snipped fresh basil or oregano
1     tablespoon snipped fresh rosemary
1/2     cup shredded smoked Gouda cheese (2 ounces)

1. On a lightly floured surface divide dough into two portions. Cover; let rest for 10 minutes. Roll each dough portion into a 10- to 12-inch circle. Grease two extra-large baking sheets; sprinkle with cornmeal. Transfer dough circles to baking sheets. Bake in a 450 degree F oven for 5 minutes. Remove baking sheets from oven; place on wire racks to cool.

2. Meanwhile, stir together olive oil and crushed red pepper; brush onto the crusts. Top with mozzarella cheese. Layer with the tomato slices and onion. Sprinkle basil and rosemary over tomatoes. Top with cheese. Bake for 5 to 8 minutes or until mozzarella cheese is melted and pizza crusts are golden brown. Cut each pizza into 8 wedges to serve. Makes 16 servings.

Nutrition Facts Per Serving:

    * Servings: 16 servings
    * Calories135
    * Total Fat (g)5
    * Saturated Fat (g)2
    * Cholesterol (mg)11
    * Sodium (mg)262
    * Carbohydrate (g)16
    * Fiber (g)2
    * Protein (g)8
      Diabetic Exchanges
    * Starch (d.e.)1
    * Vegetables (d.e.).5
    * Lean Meat (d.e.).5
    * Fat (d.e.).5

http://www.diabeticlivingonline.com/

What to Watch: Tough Cookies and Heat Seekers Premiere this July

Tough Cookie

What to Watch: Tough Cookies and Heat Seekers Premiere this July
by The FN Dish in Shows

Summer’s heating up on Food Network with two new series that are sure to bring drama, heat and good food.

First, Food Network heads down the shore for the new series, Tough Cookies. Follow sisters Susan Adair, Linda Brand and their loving, squabbling, multi-generational family as they run Crazy Susan’s Cookie Company in Ocean City, N.J. Crazy Susan’s isn’t your average bakery –- Susan is a mad genius, creating new concoctions and selling out fast every day, all while managing employees who are mostly family members. Their cookies might just be as popular as the beach in this town.
Tune in: Monday, July 11 at 10 p.m. Eastern/ 9 p.m. Central

Then, follow chefs Aarón Sanchez and Roger Mooking on a tongue-testing odyssey to discover the most delicious and dangerous spicy food in the country on Heat Seekers. In each city, they discover the secrets of heat in cuisines like Mexican, Indian and Korean, and then subject themselves to a test of who can handle the heat. What results in these adventures are either tears of laughter or pain, but usually it’s both.
Tune in: Friday, July 22 at 10 p.m. Eastern/ 9 p.m. Central

Heat Seekers

http://blog.foodnetwork.com/fn-dish/2011/06/21/tough-cookies-heat-seekers/#Summer%20is%20heating%20up%20with%20new%20shows%20premiering%20in%20July

Copper River Salmon w/ Green Beans and Three Cheese Tortellini

Dinner Tonight: Baked Copper River Salmon w/ Green Beans and Three Cheese Torteillini


Had a fillet of the Copper River Salmon. Not much seasoning neede with this Salmon, I seasoned with Sea Salt, Grinder Black Pepper, and Parsley. Then Baked at 375 degrees for 11 minutes. As sides had Green Beans and Barilla Three Cheese Tortellini. Wish the Tortellini was lower in in calories and carbs but every now and then I think it's okay. It was a very low carb and low calorie day for breakfast and lunch so the Tortellini will fit in the plans. I added Kraft Shredded Parm Cheese and chopped up some fresh Chives to top the Tortellini with. For dessert later a bowl of Breyer's Carb Smart Vanilla Ice Cream and some fresh Blueberries to top it off.

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

Loose Leaf Tea

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#18 Tea

The next time you pour yourself a cup of white, green, or black tea, you could be doing your health a favor. Tea contains antioxidant-rich flavonoids, called catechins, which have been studied for their effectiveness in preventing chronic illnesses such as cancer and heart disease, says nutritionist Jeannette Jordan.

There are various types of teas from all over the world, and many are sold ground in tea bags or as loose-leaf varieties.

Fun tea facts: White tea is the highest in antioxidants, with green coming in second, followed by oolong tea, then black tea, according to Mike Feller, co-owner of Gong Fu Tea in Des Moines. This is because of each tea's degree of oxidation--the less it is oxidized, the higher the antioxidants and the lower the caffeine.

Tea can be enjoyed either hot or cold. If you prefer decaf, Feller suggests this technique: Steep regular tea for 30 seconds, then pour it out. Steep the tea leaves or tea bag again for 3 to 5 minutes, then drink. This natural, chemical-free decaffeinating process removes 80 percent of the caffeine, which is released in the first 30 seconds.

Ruby Red Winter Iced Tea
White tea is slightly sweeter than green or black tea, either of which can be substituted to make this drink.
SERVINGS: about 12 (8-ounce) servings
CARB GRAMS PER SERVING: 9

1/2     cup sugar
1/2     cup water
8     bags Red Zinger herb tea
12     cups brewed white tea*
     Ice cubes
12      fresh rosemary sprigs (optional)

1. For syrup, in a small saucepan stir together the sugar and water; add tea bags. Cook and stir over medium heat until sugar is dissolved and mixture just comes to boiling. Remove from heat. Cover and let stand for 10 minutes. Carefully remove tea bags, gently squeezing to remove liquid.

2. Divide brewed white tea between two, 2-quart pitchers. Divide syrup between pitchers. Cover and refrigerate at least 4 hours or up to 24 hours or until chilled. Serve over ice with a rosemary sprig as a stirring stick, if desired. Makes about 12 (8-ounce) servings.

*TO BREW 12 CUPS WHITE TEA: If using loose tea, divide 1/2 cup (about 1-1/2 ounces) tea between two large tea balls. Place tea balls, or 12 tea bags, in a large heatproof bowl or pitcher. Cover with 12 cups boiling water. Allow to stand 4 minutes. Remove tea ball or bags. Cool before refrigerating.

Nutrition Facts Per Serving:

    * Servings: about 12 (8-ounce) servings
    * Calories33
    * Total Fat (g)0
    * Saturated Fat (g)0
    * Monounsaturated Fat (g)0
    * Polyunsaturated Fat (g)0
    * Cholesterol (mg)0
    * Sodium (mg)0
    * Carbohydrate (g)9
    * Total Sugar (g)8
    * Fiber (g)0
    * Protein (g)0
    * Vitamin C (DV%)0
    * Calcium (DV%)0
    * Iron (DV%)0

http://www.diabeticlivingonline.com/

Chicken Panini w/ Chips

Dinner Tonight: Rotisserie Chicken & Monterey Cheese Panini w/ Pop Chips


Light and Easy dinner tonight! I fixed a Chicken Panini topped with a slice of Monterey/Jack Cheese and Reduced Mayo w/ Olive Oil. For the Chicken I used Walmart Rotisserie Chicken. As a side I had a half of serving of Pop Chips. For dessert later Walmart Bakery Sugar Free Angel Food Cake topped with Del Monte Sugarless Peaches.

Baked Honey Glazed Pork Chop w/ Asparagus...

Dinner Tonight: Baked Honey Glazed Pork Chops w/ Fresh Asparagus, Boiled New Potatoes and Whole Grain Bread

Had a Baked Honey Glazed Pork Chop. Found the recipe on http://www.porkbeinspired.com/  I found this monster Chop at Kroger the other day and this recipe sounded perfect for it. Anything with Honey and Brown Sugar has to be good! Plus it's only 16 Carbs! The full recipe and instructions are at the end of my post. As sides I had fresh Asparagus seasoned with Garlic Salt and Black Pepper and lightly fried in Extra Virgin Olive Oil, I Can't Believe It's Not Butter along with sliced Almonds. I also sliced some New Potatoes up and seasoned them with Sea Salt, Pepper, and Parsley and then boiled them until they were tender, about 15 minutes. Also had Healthy Life Whole Grain Bread. For dessert later I had made a batch of Chocolate Cupcakes made with Pillsbury Sugarless Devilsfood Cake Mix and Sugarless Frosting.



Honey-Glazed Pork Chops
Recipe from PorkBeInspired.com
Times:
Prep Time: 5 minutes minutes prep, Cook Time: 45 minutes minutes cook
Ingredients:
4 bone-in pork loin chops, 3/4-to-1-inch thick
salt , to taste
ground black pepper, to taste
2 tablespoons packed brown sugar
2 tablespoons honey
Nonstick cooking spray

Heat oven to 350 degrees F. Sprinkle chops with salt and pepper. Coat large skillet with nonstick cooking spray. Heat skillet over medium heat. Add pork chops. Cook until brown, turning once. Remove chops. Place chops in 9x13-inch baking dish. Combine brown sugar and honey in small bowl. Microwave on HIGH (100%) for 20 seconds; stir to combine. Spoon half of the honey mixture over tops of chops, spreading evenly.

Bake, uncovered, for 15 minutes. Turn chops; spoon remaining honey mixture over chops, spreading evenly. Bake until internal temperature is 160 degrees F, 15-20 minutes. To serve, spoon pan drippings over chops.

Serves 4.

Nutrition:
Calories: 229 calories
Protein: 25 grams
Fat: 7 grams
Sodium: 344 milligrams
Cholesterol: 69 milligrams
Saturated Fat: 2 grams
Carbohydrates: 16 grams
Fiber: 0 grams

http://www.porkbeinspired.com/

Fruit of the Week - Grapefruit

The grapefruit is a subtropical citrus tree known for its bitter fruit, an 18th-century hybrid first bred in Barbados. When found, it was named the "forbidden fruit"; it has also been misidentified with the pomelo or shaddock (C. maxima), one of the parents of this hybrid, the other being sweet orange.

These evergreen trees are usually found at around 16–20 ft tall, although they can reach 43–49 ft. The leaves are dark green, long (up to 150 mm, 6 inches) and thin. It produces 5 cm (2 in) white four-petaled flowers. The fruit is yellow-orange skinned and largely an oblate spheroid; it ranges in diameter from 10–15 cm. The flesh is segmented and acidic, varying in color depending on the cultivars, which include white, pink and red pulps of varying sweetness. The 1929 US Ruby Red (of the Redblush variety) has the first grapefruit patent.

An early pioneer in the American citrus industry was Kimball Chase Atwood, a wealthy entrepreneur who founded the Atwood Grapefruit Co. in the late 1800s. The Atwood Grove became the largest grapefruit grove in the world, with an annual production of 80,000 boxes of fruit. It was there that pink grapefruit was first discovered in 1906.

The 1929 Ruby Red patent was associated with real commercial success, which came after the discovery of a red grapefruit growing on a pink variety. Only with the introduction of the Ruby Red did the grapefruit transform into a real agricultural success. The Red grapefruit, starting with the Ruby Red, has even become a symbolic fruit of Texas, where white "inferior" grapefruit were eliminated and only red grapefruit were grown for decades. Using radiation to trigger mutations, new varieties were developed to retain the red tones which typically faded to pink, the Rio Red variety is the current (2007) Texas grapefruit with registered trademarks Rio Star and Ruby-Sweet, also sometimes promoted as "Reddest" and "Texas Choice".

Grapefruit comes in many varieties, determinable by color, which is caused by the pigmentation of the fruit in respect of both its state of ripeness. The most popular varieties cultivated today are red, white, and pink hues, referring to the internal pulp color of the fruit. The family of flavors range from highly acidic and somewhat bitter to sweet and tart. Grapefruit mercaptan, a sulfur-containing terpene, is one of the substances which has a strong influence on the taste and odor of grapefruit, compared with other citrus fruits.


The fruit has become popular since the late 19th century; before that it was only grown as an ornamental plant. The United States quickly became a major producer of the fruit, with orchards in Florida, Texas, Arizona, and California. In Spanish, the fruit is known as toronja or pomelo.

Oven Baked Cinnamon Grapefruit

Ingredients
1 medium pink grapefruit
1/2 tsp ground cinnamon
1 SPLENDA® No Calorie Sweetener packets


Directions
1 Preheat oven to 400 °F.
2 Cut grapefruit in half. With small serrated knife, loosen segments. Use caution not to slice through skin.
3 Place halves with cut faces up, on a baking sheet. Sprinkle with cinnamon and sugar substitute.
4 Bake 20 minutes, or until warmed through.
5 Transfer to serving plates. Let stand 5 minutes to cool before serving.

Nutrition Facts
Makes 2 servings
Serving Size: 1 each
Amount Per Serving
Calories     44.4
Total Carbs     11.3 g
Dietary Fiber     1.7 g
Sugars     8.9 g
Total Fat     0.1 g
Saturated Fat     0 g
Unsaturated Fat     0.1 g
Potassium     180.8 mg
Protein     0.8 g
Sodium     0.1 mg

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#17 Soy

Often used as a substitute for animal products, soy is an excellent power food to incorporate in your diet, even if you aren't a vegetarian. Soy can be eaten in whole bean form, such as baby green soybeans called edamame, which is the highest in protein. Other soy products include soy milk or cheese, tofu, soy nuts, or vegetarian meatless products.

Soy is also a source of niacin, folate, zinc, potassium, iron, and alpha-linolenic acid (ALA), a fatty acid that can be converted into omega-3 fatty acids, known to help lower cholesterol. All of these nutrients serve important functions in the body:

    * Niacin is a B vitamin that aids in converting food into energy.
    * Folate may help lower homocysteine levels linked to heart disease.
    * Zinc, found naturally in foods or supplemented in foods or vitamins, may be lower in people with diabetes and may help improve immune function and wound healing, according to the National Institutes of Health Office of Dietary Supplements.
    * Potassium may help lower blood pressure and is essential for the water balance between the cells and body fluids, such as electrolyte balance, according to the American Heart Association.
    * Iron oxygenates the blood and body and helps keep a healthy immune system.

Check with a health-care professional before increasing potassium intake if you have kidney complications or kidney disease.

Serving sizes depend on whether soy is consumed in food or drink. Read the food label for specific serving sizes on individual items.

Crispy Tofu and Vegetables
SERVINGS: 4 servings
CARB GRAMS PER SERVING: 15

1     12- to 16-ounce package light, reduced-fat, or regular extra-firm tub-style tofu (fresh bean curd), drained
3     tablespoons reduced-sodium teriyaki sauce or soy sauce
2     cups fresh snow pea pods (8 ounces)
1/4     cup yellow cornmeal
1/8     teaspoon ground red pepper
2     teaspoons toasted sesame oil
1     medium red sweet pepper, cut into thin strips
1     medium yellow sweet pepper, cut into thin strips
8      green onions, cut into 2-inch pieces
2     teaspoons cooking oil
1     tablespoon white or black sesame seed, toasted (optional)

1. Cut tofu crosswise into eight 1/2-inch-thick slices. Arrange slices in a single layer in a 2-quart rectangular baking dish. Pour 2 tablespoons of the teriyaki sauce over tofu; turn slices to coat. Let stand at room temperature for 15 minutes.

2. Remove strings and tips from pea pods; cut in half. Set pea pods aside. In a shallow dish combine cornmeal and ground red pepper. Drain tofu, discarding marinade. Carefully dip tofu slices in cornmeal mixture; press gently to coat both sides. Set tofu slices aside.

3. Pour 1 teaspoon of the sesame oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry sweet pepper strips for 2 minutes. Add pea pods and green onions; stir-fry for 2 to 3 minutes more or until crisp-tender.

4. Remove skillet from heat; stir in the remaining 1 tablespoon teriyaki sauce. Transfer vegetable mixture to a serving platter; cover and keep warm. Wipe skillet clean.

5. In the same skillet heat the remaining 1 teaspoon sesame oil and the cooking oil over medium heat. Cook the coated tofu slices for 2-1/2 to 3 minutes on each side or until crisp and golden brown, using a spatula to turn carefully. Serve tofu slices over vegetable mixture. If desired, sprinkle with sesame seed. Makes 4 servings.

Nutrition Facts Per Serving:

    * Servings: 4 servings
    * Calories151
    * Total Fat (g)6
    * Saturated Fat (g)1
    * Sodium (mg)473
    * Carbohydrate (g)15
    * Fiber (g)3
    * Protein (g)9
    * Vitamin C (DV%)196
    * Calcium (DV%)6
    * Iron (DV%)14

Turkey Burger Melt

Dinner Tonight: Turkey Burger Melt

No sides just a Melt tonight for dinner. I fried up a Ground Turkey Burger, 93/7 Turkey blend, that I had seasoned with Sea Salt and Pepper. While in another skillet I fried 2 pieces of Low Sodium Turkey Bacon. After crisping up the Bacon I wiped that pan out and used it to sautee two Mushrooms that I had halved. I then wiped down the same pan, after sauteing the Mushrooms, and used it assemble and melt the sandwich. I used two pieces of Healthy Life Whole Grain Bread, I buttered one side of each piece of Bread with I Can't Believe It's Not Butter. I then layed one piece of Bread down in the skillet, Buttered side down, and added one piece of Monterrey/Jack Cheese, Sauteed Mushrooms, Turkey Burger, the Turkey Bacon, and then the other slice of Bread with the Buttered side up. I melted the sandwich on medium heat till the Bread browned and then flipped it over and browned the other side, about 3 minutes per side. The Melt came out beautiful with the Cheese melted just right and the Bacon nice and crisp.

Ingredients:

*2 Slices Healthy Life Whole Grain Bread
*I Can't Believe It's Not Butter
* 1 Ground Turkey Burger
* 2 Pieces Low Sodium Turkey Bacon
* 2 Medium size Mushrooms
* 1 Piece of Monterrey/Jack Cheese
* Extra Virgin Olive Oil
* Pam w/ Olive Oil Spray 

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#16 Spinach

Popeye ate spinach for a reason. This dark green leafy vegetable is loaded with vitamins and minerals, including vitamins B2 and B6, folate, copper, magnesium, potassium, zinc, and fiber, according to the Cleveland Clinic.

Studies of spinach have found it has potential to decrease the risk of cancer, cataracts, and heart disease. Spinach is high in beta-carotene, an antioxidant that the body uses to make vitamin A. Beta-carotene helps protect the body's cells from free radicals, which contribute to chronic illness and aging. Plus, just 1/2 cup of cooked frozen spinach has 145 mg of calcium and 3.5 grams of fiber. Although many studies have concluded that more research is needed to declare that cartenoid-rich vegetables, such as spinach, prevent or decrease disease, spinach is still a great nonstarchy vegetable to include in any meal plan.

You can find fresh or frozen spinach at your local market. When buying canned spinach, choose low sodium. One serving of spinach is 1/2 cup cooked or 1 cup raw, which is great for salads.

Garlic Shrimp on Spinach
Carb Choices: 0A sprinkling of Parmesan cheese lends an intriguing flavor accent to garlic- and lemon-steamed shrimp and wilted garden-fresh spinach.
CARB GRAMS PER SERVING: 4

8     ounces fresh or frozen medium shrimp in shells
2     teaspoons olive oil
2     cloves garlic, minced
1/2     teaspoon finely shredded lemon peel
1/8     teaspoon ground black pepper
4     cups fresh spinach
1     tablespoon shredded Parmesan cheese
     Lemon wedges

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails on if desired. In a small bowl, toss together shrimp, oil, garlic, lemon peel, and pepper. Place a steamer basket in a wok or large skillet with a tight-fitting lid. Add water to just below the basket.

2. Place shrimp in a single layer in steamer basket. Cover and place over medium-high heat. Steam for 5 to 6 minutes or until shrimp are opaque (start timing when wok is placed on the burner). Remove shrimp and keep warm.

3. Meanwhile, wash spinach. Arrange spinach evenly in steamer basket. Cover and steam about 2 minutes (start timing immediately) or until wilted. Divide spinach between two serving plates. If desired, thread shrimp onto 6- to 8-inch wooden skewers. Place shrimp on top of spinach. Sprinkle with Parmesan cheese. Serve with lemon wedges. Makes 2 servings.

Nutrition Facts Per Serving:

    * Calories159
    * Total Fat (g)7
    * Saturated Fat (g)1
    * Cholesterol (mg)131
    * Sodium (mg)216
    * Carbohydrate (g)4
    * Fiber (g)1
    * Protein (g)20
      Diabetic Exchanges
    * Vegetables (d.e.)1
    * Very Lean Meat (d.e.)2.5
    * Fat (d.e.)1

http://www.diabeticlivingonline.com/

Mojito-Rubbed Chicken with Grilled Pineapple

Ran across this in a Delish Newsletter and it looked and sounded too good not to pass along! find this one and many more at http://www.delish.com/  A great source for healthy and diabetic recipes.

Mojito-Rubbed Chicken with Grilled Pineapple


Ingredients
  

    * 4 medium (1 1/2 pounds) skinless, boneless chicken-breast halves
    * 2  limes
    * 1 tablespoon(s) olive oil
    * 1 medium (3 1/2 pounds) pineapple, peeled and cut into 1/2-inch-thick slices
    * 1/4 cup(s) loosely packed fresh mint leaves, chopped
    * Salt and pepper

Directions

   1. Prepare outdoor grill for direct grilling on medium, or preheat large ridged grill pan on medium.
   2. Meanwhile, with meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even 1/2-inch thickness.
   3. From 1 lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Cut remaining lime into 4 wedges; set aside. In small bowl, combine oil, lime peel, and juice. Lightly brush pineapple on both sides with lime mixture; set aside remaining lime mixture in bowl. Place pineapple slices on hot grill rack and cook 10 minutes or until browned on both sides, turning over once.
   4. Stir mint into remaining lime mixture and pat onto both sides of chicken. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper to season both sides. Place chicken on hot grill rack and cook 5 minutes or until chicken is browned on both sides and no longer pink throughout, turning over once. Serve chicken with pineapple and lime wedges.

Nutritional Information
(per serving)
Calories    320
Total Fat    6g
Saturated Fat    1g
Cholesterol    99mg
Sodium    385mg
Total Carbohydrate    27g
Dietary Fiber    3g
Sugars    --
Protein    40g
Calcium    --

http://www.delish.com/

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#15 Raspberries

Raspberries are packed with fiber (partly due to their tiny, edible seeds) and are high in vitamin C, a powerful antioxidant that the body can only get through food. Vitamin C is beneficial for bone and skin health as well as cancer and heart disease prevention. These delicate berries are also rich in anthocyanins, which give red raspberries their color and more antioxidant power.

There are red, black, and purple raspberries, which you can plant in your garden or buy at your local market or farmer's market. Store fresh raspberries in your refrigerator up to seven days or use ripe berries to make jams and jellies or freeze for later. In the winter, check your grocery store for frozen, unsweetened raspberries.

One serving of raspberries is 1 cup.

Berries with Custard Sauce
We lightened traditional custard by decreasing egg yolks and thickening with cornstarch.
SERVINGS: 6 servings
CARB GRAMS PER SERVING: 23

1/4     cup sugar or sugar substitute* equivalent to 1/4 cup sugar
2     tablespoons cornstarch
1/8     teaspoon salt
1-3/4     cups fat-free milk
3      egg yolks, slightly beaten
1     teaspoon vanilla
4     cups assorted fresh berries (such as raspberries, blackberries, blueberries, and/or halved strawberries)

1. For custard, in a heavy medium saucepan, combine sugar (if using), cornstarch, and salt. Stir in milk. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat.

2. Gradually whisk about half of the hot mixture into the beaten egg yolks. Return all of the egg yolk mixture to the saucepan. Cook and stir over medium heat just until mixture is bubbly. Remove from heat. Quickly cool the custard by placing the saucepan into a bowl half-filled with ice water for 3 minutes, stirring constantly. Strain mixture through a fine mesh sieve into a medium bowl. Stir in sugar substitute (if using) and vanilla. Cover the surface with plastic wrap. Chill for 2 to 24 hours.

3. To serve, divide berries among six dessert dishes. Spoon custard over berries. Makes 6 servings.

*Sugar Substitute: We recommend Splenda® granular, Equal® packets, Equal® Spoonful, Sweet 'n Low® packets, or Sweet 'n Low® bulk. Be sure to use package directions to determine product amount equivalent to 1/4 cup sugar.

Make-Ahead Directions: Prepare custard as directed through Step 3. Cover and chill for up to 24 hours. Serve as directed.

Nutrition Facts Per Serving:

    * Servings: 6 servings
    * Calories132
    * Total Fat (g)3
    * Saturated Fat (g)1
    * Cholesterol (mg)104
    * Sodium (mg)85
    * Carbohydrate (g)23
    * Fiber (g)4
    * Protein (g)5
      Diabetic Exchanges
    * Fruit (d.e.).5
    * Other Carbohydrates (d.e.)1
    * Fat (d.e.).5

http://www.diabeticlivingonline.com/

Sloppy Chicken Joes w/ Mashed Potato Skins

Dinner Tonight: Sloppy Chicken Joes w/ Mashed Potato Skins

It was sort of like having Chicken Wings and Potato Skins except with a lot less calories and carbs! I made some Sloppy Chicken Joes along with Mashed Potato Skins. I used Perdue Lean Ground Chicken and McCormick Sloppy Joe Seasoning Mix. I also used Healthy Life Whole Grain Sandwich Buns and Crumbled Bleu Cheese to top the Chicken with. The recipe for the Sloppy Chicken Joes and Mashed Potato Skins are at the end of the post. I saw the Mashed Skin's on an Rachael Ray Show and they looked delicious, and they were!


Mashed Potato Skins
Directions
These potatoes taste like skins with the works and sour cream but they are boiled, not fried. The bacon is baked on a slotted broiler pan so the fat falls away. The sour cream is replaced with buttermilk, which is tangy but made from skimmed milk. I use whole milk Cheddar but it is super sharp so a little goes a long way!

Ingredients

    * 6 slices Turkey Bacon
    * 2 pounds small Yukon Gold Potatoes, halved
    * 1 cup Buttermilk
    * Sea Salt and freshly Ground Black Pepper
    * 1/4 cup fresh Chives, chopped
    * 1/2 cup Extra-Sharp Cheddar Cheese, Yellow or White ( I used White )

Directions:

Preheat the oven to 350 degrees F.

Arrange the bacon on a sheet pan and bake for 12 to15 minutes until crisp. Cool and chop.

Put potatoes in a medium sauce pot and cover with cold water. Bring the water to a boil and season with salt. Cook until tender, about 15 minutes. Drain and mash potatoes with buttermilk and season with salt and pepper. Stir in the chives, Cheddar and fold in bacon.


Sloppy Chicken Joes

Ingredients

1 pkg. McCormick Sloppy Joe Seasoning Mix
1 lb. Lean Ground Chicken
1 can (6 oz.) Tomato Paste *
1¼ cups Water
Crumbled Bleu Cheese for topping
Healthy Life Whole Grain Sandwich Buns

Directions:

Brown Chicken in large skillet on medium-high heat. Drain fat.
Stir in Seasoning Mix, tomato paste and water.
Bring to boil. Reduce heat and simmer 10 minutes, stirring occasionally.
 Serve on buns top Chicken with Crumbled Bleu Cheese.

* Substitution: Use 1 can (15 oz.) tomato sauce in place of tomato paste and water.

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#14 Red Onions

Red onions don't just add great color to salads, sandwiches, and stews. They also score highest in antioxidant power, with yellow onions not far behind and white a distant third.

Onions are also a good source of fiber, potassium, and folate-all good for heart health. Onions' high flavonoid content also puts them on the map for cancer and cardiovascular research and other chronic diseases, such as asthma. According to a 2002 study in The American Journal of Clinical Nutrition, having a high dietary intake of the flavonoid quercetin found in onions may lower the risk of these chronic illnesses.

One serving of the nonstarchy vegetable is 1 cup raw or 1/2 cup cooked. If you love onions but not the scent that lingers on your breath, try chewing on a few sprigs of parsley or a mint leaf.

Grilled Red Onion and Corn Salad with Roasted Red Pepper Vinaigrette
Grilling the sweet peppers gives the vinaigrette a tantalizing smoky flavor.
SERVINGS: 12 servings
CARB GRAMS PER SERVING: 7

Nonstick cooking spray
3     medium red sweet peppers
2      fresh ears of corn, husks and silk removed
1     large red onion, cut into 1/4-inch-thick slices
1     medium fresh poblano chile pepper
8     ounces fresh haricots verts or whole green beans
4     cups torn red leaf lettuce
4     cups torn green leaf lettuce
1     cup Roasted Red Pepper Vinaigrette (see recipe below)

1. Coat an unheated grill rack with cooking spray. Place peppers, corn, and onion on the prepared rack on an uncovered grill directly over medium heat. For onion, grill about 10 minutes or until crisp-tender, turning once; remove from grill. For corn and peppers, grill for 25 to 30 minutes or until corn is crisp-tender and lightly charred and pepper skins are charred, turning occasionally; remove from grill. Wrap peppers in foil; cool slightly.

2. Meanwhile, in a covered large saucepan, cook beans in lightly salted boiling water until crisp-tender. Allow 2 to 5 minutes for haricots verts or 10 to 15 minutes for green beans. Drain; submerge in ice water. Drain well; set aside.

3. When peppers are cool enough to handle, cut off tops and remove seeds. Carefully remove charred skin. Coarsely chop peppers, keeping red and poblano peppers separate. Reserve red pepper for Roasted Red Pepper Vinaigrette. When corn is cool enough to handle, cut corn kernels from cobs; discard cobs.

4. In a large bowl, combine lettuces. Add beans, corn, red onion, and poblano pepper. Pour 1 cup of Roasted Red Pepper Vinaigrette onto salad; toss gently to coat. Cover; chill any remaining vinaigrette for other salads. Makes 12 (1-cup) servings.

Roasted Red Pepper Vinaigrette: In a food processor, combine chopped roasted red pepper, 1/4 cup sherry vinegar or white wine vinegar, 2 tablespoons water, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper. Cover and process until smooth. With the processor running, slowly add 1/2 cup olive oil in a steady stream. Cover and chill until serving time.

Make-Ahead Directions: Cook vegetables as directed in Steps 1 through 3; cover and chill for up to 24 hours. Prepared Roasted Red Pepper Vinaigrette as directed; cover and chill for up to 5 days.

Nutrition Facts Per Serving:

    * Servings: 12 servings
    * Calories74
    * Total Fat (g)5
    * Saturated Fat (g)1
    * Sodium (mg)39
    * Carbohydrate (g)7
    * Fiber (g)2
    * Protein (g)2
      Diabetic Exchanges
    * Vegetables (d.e.)1
    * Fat (d.e.)1

http://www.diabeticlivingonline.com/

Blue and 'Shroom Bison Burger w/ Steak Fries

Dinner Tonight: Blue Cheese & Mushroom Bison Burger w/ Steak Fries


What a BURGER! I love Bison, Blue Cheese, and Mushrooms. You put them all together and you have one great tasting Burger. i used Ground Bison Sirloin for the Burger, seasoned with McCormick Grinder Steakhouse Seasoning and then fried in Extra Virgin Olive Oil about 4 minutes per side on medium heat. Came out just right tender, juicy, with some pink in the middle. Served on Healthy Life Whole Grain Bun and topped with Sauteed Mushrooms and Maytag Crumbled Blue Cheese. As a side i had Ore - Ida Steak Fries, baked at 450 degrees for 16 minutes. Seasoned with Sea Salt and Pepper with a tablespoon of Breakstone Reduced Sour Cream for dipping.

National Dish of the Week - Jamaica

Jamaican cuisine includes a mixture of cooking techniques, flavors, spices and influences from the indigenous people on the island, and the Spanish, British, Africans, Indians, and Chinese who have inhabited the island. It is also influenced by the crops introduced into the island from tropical Southeast Asia. Jamaican cuisine includes various dishes from the different cultures brought to the island with the arrival of people from elsewhere. Other dishes are novel or a fusion of techniques and traditions. In addition to ingredients that are native to Jamaica, many foods have been introduced and are now grown locally. A wide variety of seafood, tropical fruits and meats are available.

Some Jamaican cuisine dishes are variations on the cuisines and cooking styles brought to the island from elsewhere. These are often modified to incorporate local produce. Others are novel and have developed locally. Popular Jamaican dishes include curry goat, fried dumplings, ackee and salt fish (cod) (which is the national dish of Jamaica), fried plantain, "jerk", steamed cabbage and "rice and peas" (pigeon peas or kidney beans). Jamaican Cuisine has been adapted by African, British, French, Spanish, Chinese and Indian influences. Jamaican patties and various pastries and breads are also popular as well as fruit beverages and Jamaican rum.

Jamaican cuisine has spread with emigrations, especially during the 20th century, from the island to other nations as Jamaicans have sought economic opportunities in other areas.

Christopher Columbus visited Jamaica multiple times towards the end of the 15th century and the beginning of the 16th century, once even shipwrecked off the north coast for two years (1503–1504). During these visits he described a way the Arawaks (the indigenous inhabitants of Jamaica) preserved meat by adding peppers, allspice and sea salt to make what is now known as Jamaican jerk spice.

The Spanish, the first European arrivals to the island contributed dishes such as the vinegary concoction escovitched fish (Spanish escabeche) contributed by the Spanish Jews. Later, Cantonese/Hakka influences developed the Jamaican patty, an empanada styled turnover filled with spiced meat. African cuisine developed on the island as a result of waves of slavery introduced by the European powers. More Chinese and East Indian influences can also be found in Jamaican cuisine, as a result of indentured labourers who replaced slaves after emancipation brought their own culinary talents (especially curry, which Jamaican chefs sometimes use to season goat meat for special occasions).

African cuisine, Indian cuisine and American cuisine, Chinese cuisine and British cuisine are not new to the island. Through many years of British colonialism the cuisine developed many habits of cooking particular to a trading colony. The natives of Jamaica drink the most tea per capita in the Caribbean to this day as a result.

Jamacian Ackee and Saltfish

Ackee and saltfish is a traditional Jamaican dish, internationally known as Jamaica's national dish. It spread to other countries with the Jamaican diaspora.

The ackee fruit was imported to Jamaica from West Africa (probably on a slave ship) before 1778. It is also known as blighia sapida. The scientific name honors Captain William Bligh who took the fruit from Jamaica to the Royal Botanic Gardens in Kew, England in 1793 and introduced it to science. Because parts of the fruit are toxic, there are shipping restrictions when being imported.

To prepare the dish, salt cod (packet salt fish may need to be boiled down and should be free of 'pink' mold) is sautéed with boiled ackee, onions, Scotch Bonnet peppers (optional), tomatoes, and spices, such as black pepper and pimiento. It can be garnished with crisp bacon and fresh tomatoes, and is usually served as breakfast or dinner alongside breadfruit, hard dough bread, dumplings, fried plantain, or boiled green bananas.

In the United Kingdom, Canada and the United States [this is very questionable], "ackee and saltfish" is eaten widely, although canned ackee is more often used than fresh in some foreign countries. However, people from countries where the fruit is indigenous prefer to eat fresh ackee from the pod as opposed to ackee from a tin. Fresh ackee, if prepared improperly, can be dangerous.

INGREDIENTS :

    * 1/2 lb. Saltfish (codfish)
    * 1 dozen ackees
    * 1 small onion
    * 1 teaspoon black pepper
    * 1 sprig tyme
    * 1 crushed garlic or 2 teaspoons garlic powder
    * 3 slices hot scotch bonnet pepper
    * 1 small red sweet pepper
    * cooking oil

#1 Soak saltfish in water to remove some of the salt or boil in water for 5-7 minutes.
#2 Clean the ackee. Remove the seeds and all traces of interior red pit from the ackees.
#3 Wash ackees five times
#4 Cover and boil until moderately soft.
#5 Drain, cover, and put aside.
#6 Pick up (flake) the saltfish and remove all bones.
#7 Sauté thinly sliced onions and sweet pepper rings.
#8 Remove half of the fried onions and peppers
#9 Add saltfish and the ackees, and turn the fire/stove up slightly.
#10 Add black pepper
#11 Pour in to serving plate and garnish with remaining onions and pepper slices
#12 Serve with boil banana and/or fried dumplings

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#13 Oatmeal

If you fuel up with a bowl of oatmeal in the morning, then you know its fiber content will keep you full longer, getting you to your mid-morning snack or lunch. The soluble fiber in oats also can help lower cholesterol, improve blood pressure, and stabilize blood glucose by slowing digestion. Oats are also a source of antioxidants, says nutritionist Jeannette Jordan. Flavor oatmeal with cinnamon or artificial sweeteners to keep total calories low. Oats also provide vitamin E, B vitamins, magnesium, and potassium, which may help lower blood pressure.

There are several types of oatmeal to choose from. Steel-cut oatmeal has a dense, thick texture and can take up to 45 minutes to cook, while old-fashioned (or rolled) oats are thinner and take less time to cook. The less processed the oat, such as steel-cut oatmeal, the lower it is on the glycemic index, which may help control blood glucose. Quick cooking oatmeal and instant oatmeal are also available. Be sure to check the labels for added salt and sugar. One serving of oatmeal is 1/2 cup.

Spiced Irish Oatmeal
Steel-cut oats are larger than ordinary rolled oats because they're cut into pieces rather than being rolled.
CARB GRAMS PER SERVING: 27

3     cups water
1     cup steel-cut oats
1     tablespoon packed brown sugar or brown sugar substitute equivalent to 1 tablespoon packed brown sugar*
1/4     teaspoon ground cinnamon
1/8     teaspoon salt
1/8     teaspoon ground allspice
    Dash ground cloves or ground nutmeg
3     cups fat-free milk

1. In a 2-quart saucepan, combine the water, steel-cut oats, brown sugar, cinnamon, salt, allspice, and cloves or nutmeg.

2. Bring to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until desired doneness and consistency, stirring occasionally. Serve with milk. Makes 3 cups (six 1/2-cup servings)

3. *Test Kitchen Tip: If using a brown sugar substitute, we recommend Sweet 'n Low® Brown or Sugar Twin® Granulated Brown. Use 1 1/2 teaspoons Sweet 'n Low® Brown or 1 tablespoon Sugar Twin® Granulated Brown in place of the packed brown sugar.

Nutrition Facts per 1/2-cup serving with brown sugar substitute: 149 cal. 2 g total fat (0 g sat. fat), 2 mg chol., 106 mg sodium, 24 g carbo., 3 g fiber, 9 g pro.
Exchanges: 0.5 milk, 1.5 starch
Carb choices: 1.5

Nutrition Facts Per Serving:

    * Calories158
    * Total Fat (g)2
    * Cholesterol (mg)2
    * Sodium (mg)106
    * Carbohydrate (g)27
    * Fiber (g)3
    * Protein (g)9
      Diabetic Exchanges
    * Starch (d.e.)1.5
    * Milk (d.e.).5

http://www.diabeticlivingonline.com/

Spaghetti and Turkey Meatballs

Dinner Tonight: Spaghetti and Turkey Meatballs w/ Bella Vita Low Carb Pasta Sauce


I had Spaghetti tonight and used Ronzoni Healthy Harvest Whole Wheat Spaghetti. For the Meatballs I used Honeysuckle White Turkey Meatballs and that was in Bella Vita Low Carb Pasta Sauce (Meat Flavored). I love this Sauce it's got great flavor and a choice of two different types: Meat Flavored and Roasted Garlic. Along with the great taste it's only 70 Calories and a mere 6 Carbs! That's huge when most Pasta Sauces are double the calories and carbs. I also had a slice of Healthy Life Whole Grain Bread and some Shredded Parm to top off the Spaghetti. For dessert later tonight I'll have Breyer's Carb Smart Vanilla Ice Cream topped with Smucker's Sugarless Hot Fudge Chocolate Syrup. 

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#12 Nuts

Nuts are a good source of protein, fiber, vitamin E, and flavonoids and are power-packed with monounsaturated fat. Plant sterols known to lower cholesterol also naturally occur in nuts.

According to the Mayo Clinic, about 80 percent of a nut is made of up fat. Although nuts contain healthy fats, they are also high in calories.

Walnuts, almonds, macadamia nuts, pecans, and hazelnuts are just some of the nuts that can help lower LDL (bad) cholesterol, making them heart-healthy choices.

Eat nuts in moderation and avoid salted, sugared, or chocolate-covered options that increase calories and decrease nuts' natural health benefits.

One serving of almonds, cashews, or mixed nuts is 6 nuts. One serving of pecans is 4 halves, a serving of hazelnuts is 5 nuts, and a serving of pistachios is 16 nuts, per the American Diabetes Association.

Nut and Olive Quesadillas
This culture-crossing appetizer is extra cheesy; nuts and olives supply the crunch.
CARB GRAMS PER SERVING: 9

6     6-inch flour or corn tortillas
1     cup shredded mozzarella cheese (4 ounces)
2/3     cup crumbled feta cheese
1/4     cup chopped walnuts
1/4     cup chopped pitted ripe olives
2     teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
1     tablespoon olive oil
     Salsa
     Sour cream

1. Wrap tortillas in foil; heat in a 350 degree F oven for 10 minutes to soften. Combine cheeses, nuts, olives, and oregano; spread onto half of each tortilla. Fold tortillas in half; secure with toothpicks. Brush one side with oil.

2. Cook tortillas, oil sides down, in a skillet or griddle over medium-low heat for 4 minutes, brushing with oil and turning once. Cut into triangles. Serve with salsa and sour cream. Makes 12 servings.

Nutrition Facts Per Serving:

    * Calories138
    * Total Fat (g)9
    * Saturated Fat (g)4
    * Cholesterol (mg)18
    * Sodium (mg)202
    * Carbohydrate (g)9
    * Fiber (g)1
    * Protein (g)5
    * Vitamin A (DV%)5
    * Vitamin C (DV%)2
    * Calcium (DV%)14
    * Iron (DV%)6

http://www.diabeticlivingonline.com/

Baked Haddock Fillet w/ Sea Scallops, Long Grain and Wild Rice, and...

Dinner Tonight: Baked Haddock Fillet w/ Sea Scallops, Long Grain and Wild Rice, and Whole Grain Bread.


Seafood heaven tonight! I had a Haddock fillet that I seasoned with Sea Salt, Pepper, and Parsley. I then melted about a half tablespoon of I Can't Believe It's Not Butter and added a few dashes of Lemon Juice and a half teaspoon of Minced Garlic mixed together and then brushed it over the top of the fillet. Then baked it at 350 degrees for 35 minutes. For the sea Scallops I just lightly seasoned them with Sea Salt, Pepper, and Parsley and added Italian Bread Crumbs to the top and bottoms of the Scallops. Lightly fried in Extra Virgin Olive Oil for about 2 minutes per side on medium heat. As sides had Uncle Ben's Long Grain and Wild Rice along with Healthy Life Whole grain Bread. Maybe a 100 Calorie Bag of Jolly Time Pop Corn later tonight for a snack.

Calendar for June 21st, 2011 Summer Solstice

Summer Solstice

The summer solstice heralds the beginning of summer. The timing of the solstice depends on when the Sun reaches its farthest point north of the equator. This occurs annually on June 20 or June 21 in North America, depending on your time zone. The word solstice is from the Latin solstitium, from sol (sun) and stitium (to stop), reflecting the fact that the Sun appears to stop at this time (and again at the winter solstice). In temperate regions, we notice that the Sun is higher in the sky throughout the day, and its rays strike Earth at a more direct angle, causing the efficient warming we call summer. In the winter, just the opposite occurs: The Sun is at its southernmost point and is low in the sky. Its rays hit the Northern Hemisphere at an oblique angle, creating the feeble winter sunlight.

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#11 Melon

A dessert straight from nature, melons come in many varieties including watermelon, cantaloupe, muskmelon, honeydew, casaba, crenshaw, Persian, and pepino.

While all provide good nutrients, watermelon is high in vitamins C and B6 and is a good source of the antioxidant lycopene, which may help protect against cancer, says nutritionist Jeannette Jordan. Lycopene is commonly associated with tomatoes and tomato juice, but watermelon is another optimal source. Watermelon is also high in beta-carotene, which the body uses to make vitamin A.

Honeydew is high in vitamin C and a good source of potassium, which can help improve or maintain blood pressure, according to the Harvard Medical School Family Health Guide Online. Check with a health-care professional before increasing potassium intake if you have kidney complications or kidney disease.

Cantaloupe is also high in potassium and the antioxidant beta-carotene, and it's a good source of fiber, vitamin C, and folate. The American Heart Association recommends getting enough folate and other B vitamins in your diet to help lower homocysteine levels, which may help decrease the risk of heart disease.

Tips for choosing the best melon:

Watermelon should be firm and without bruising or dents. Store whole melons at room temperature for up to 10 days. One serving is 1 slice or 1-1/4 cups cubed.

Honeydew should feel heavy, have a slight scent, and not have bruising or softness. One serving is 1 slice or 1 cup cubed.

Cantaloupe should have well-defined netting, feel heavy, and have a strong smell. Store cantaloupes away from other foods to avoid crossing flavors. One serving is 1/3 of a melon or 1 cup cubed.

Marinated Melon
A splash of white balsamic vinegar in berry-flavor sparkling water gives low-fat, low-calorie melon balls a company-special twist.
CARB GRAMS PER SERVING: 11

1/2     cup calorie-free sparkling water with berry flavor
3     tablespoons white balsamic vinegar
4     cups assorted melon balls
     Fresh lemon verbena (optional)

1. In a medium bowl, combine sparkling water and white balsamic vinegar; add melon balls. Toss gently to coat. Cover and chill for 2 to 4 hours or until ready to serve.

2. Divide melon mixture among six dessert glasses or bowls. If desired, garnish with lemon verbena. Makes 6 servings

Nutrition Facts Per Serving:

    * Calories47
    * Total Fat (g)0
    * Saturated Fat (g)0
    * Cholesterol (mg)0
    * Sodium (mg)16
    * Carbohydrate (g)11
    * Fiber (g)1
    * Protein (g)1
    * Vitamin A (DV%)0
    * Vitamin C (DV%)0
    * Calcium (DV%)0
    * Iron (DV%)0
      Diabetic Exchanges
    * Fruit (d.e.).5


http://www.diabeticlivingonline.com/

A Breakfast Dinner

Dinner Tonight: Poached Egg on English Whole Grain Muffin w/ Hash Browns and Turkey Sausages.


Breakfast food just isn't for Breakfast anymore! I was trying to come up with something for dinner tonight. I had layed some Scallops and Rainbow Trout out but it just wasn't what I wanted that's when a Breakfast Dinner came to me and sounded exactly what I wanted. So I Poached an Egg about 3 1/2 to 4 minutes. I served that on top a Healthy Life Whole Grain Muffin. I had sides of Simply Potatoes Hash Browns and Jennie - O Turkey Sausage. Easy to fix, healthy, low cal, low carb Breakfast at Dinner.

Fruit of the Week - Grapes

Grapes

A grape is a non-climacteric fruit, in particular a berry, that grows on the perennial and deciduous woody vines of the genus Vitis. Grapes can be eaten raw or they can be used for making jam, juice, jelly, vinegar, wine, grape seed extracts, raisins, molasses and grape seed oil. Grapes are also used in some kinds of confectionery. Grapes are typically an ellipsoid shape, specifically a prolate spheroid.

The domestication of purple grapes originated in Central Asia. Yeast, one of the earliest domesticated microorganisms, occurs naturally on the skins of grapes, leading to the innovation of alcoholic drinks such as wine. Ancient Egyptian hieroglyphics record the cultivation of purple grapes, and history attests to the ancient Greeks, Phoenicians and Romans growing purple grapes for both eating and wine production. Later, the growing of grapes spread to Europe, North Africa, and eventually North America.

Native purple grapes belonging to the Vitis genus proliferated in the wild across North America, and were a part of the diet of many North American Native Americans, but were considered by European colonists to be unsuitable for wine. The first Old World Vitis vinifera purple grapes were cultivated in California, where Spain had established a series of missions near the coast to supply their ships with oranges to prevent scurvy and convert natives.

Grapes are a type of berry that grow in clusters of 15 to 300, and can be crimson, black, dark blue, yellow, green, orange, and pink. "White" grapes are actually green in color, and are evolutionarily derived from the purple grape. Mutations in two regulatory genes of white grapes turn off production of anthocyanins which are responsible for the color of purple grapes. Anthocyanins and other pigment chemicals of the larger family of polyphenols in purple grapes are responsible for the varying shades of purple in red wines.

Commercially cultivated grapes can usually be classified as either table or wine grapes, based on their intended method of consumption: eaten raw (table grapes) or used to make wine (wine grapes). While almost all of them belong to the same species, Vitis vinifera, table and wine grapes have significant differences, brought about through selective breeding. Table grape cultivars tend to have large, seedless fruit (see below) with relatively thin skin. Wine grapes are smaller, usually seeded, and have relatively thick skins (a desirable characteristic in wine making, since much of the aroma in wine comes from the skin). Wine grapes also tend to be very sweet: they are harvested at the time when their juice is approximately 24% sugar by weight. By comparison, commercially produced "100% grape juice", made from table grapes is usually around 15% sugar by weight.

Although grape seeds contain many nutrients, some consumers choose seedless grapes; seedless cultivars now make up the overwhelming majority of table grape plantings. Because grapevines are vegetatively propagated by cuttings, the lack of seeds does not present a problem for reproduction. It is, however, an issue for breeders, who must either use a seeded variety as the female parent or rescue embryos early in development using tissue culture techniques.

There are several sources of the seedlessness trait, and essentially all commercial cultivators get it from one of three sources: Thompson Seedless, Russian Seedless, and Black Monukka, all being cultivars of Vitis vinifera. There are currently more than a dozen varieties of seedless grapes. Several, such as Einset Seedless, Reliance and Venus, have been specifically cultivated for hardiness and quality in the relatively cold climates of north-eastern United States and southern Ontario. An offset to the improved eating quality of seedlessness is the loss of potential health benefits provided by the enriched phytochemical content of grape seeds.

Diabetic Grape Crepes

Another one from Diabetic Living On Line web site.

Grape Crepes
Crème de cassis is a liqueur with a delicate black currant flavor.
SERVINGS: 8 (1-crepe) servings
CARB GRAMS PER SERVING: 14

1/2     cup fat-free milk
1/3     cup white whole wheat flour or all-purpose flour

1/4     cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
1/8     teaspoon salt
1     teaspoon canola oil
3     cups seedless red grapes, halved
3     tablespoons crème de cassis or grape juice
2     tablespoons water
1     teaspoon cornstarch
1/2     cup light dairy sour cream
1     tablespoon sugar or sugar substitute* equivalent to 1 tablespoon sugar

1. For crepe batter, in a medium bowl, whisk together milk, flour, egg, oil, and salt until smooth.

2. Lightly oil a 7- to 8-inch nonstick skillet with flared sides. Heat over medium-high heat. Remove from heat. Spoon in about 2 tablespoons of the crepe batter; lift and tilt skillet to spread batter. Return to heat; cook until top is set and dry (30 to 45 seconds). (Or cook on a crepe maker according to manufacturer's directions.) Invert skillet over paper towels; remove crepe. Repeat with remaining batter to make 8 crepes, oiling skillet occasionally. Set crepes aside.

3. In a large skillet, combine grapes, crème de cassis, the water, and cornstarch. Cook and stir until mixture just comes to boiling; reduce heat. Cook and stir for 4 to 6 minutes more or until grapes are softened but still hold their shape and mixture is slightly thickened.

4. In a small bowl, combine sour cream and sugar. To serve, spread unbrowned sides of crepes with sour cream mixture. Fold crepes as desired. Top with grape mixture. Makes 8 (1-crepe) servings

*Sugar Substitutes: Choose from Splenda Granular, Sweet 'N Low bulk or packets, or Equal spoonful or packets. Follow package directions to use product amount equivalent to 1 tablespoon sugar.

PER SERVING WITH SUGAR SUBSTITUTE: same as above, except 81 cal., 13 g carb.

Nutrition Facts Per Serving:

    * Servings: 8 (1-crepe) servings
    * Calories86
    * Total Fat (g)2
    * Saturated Fat (g)1
    * Cholesterol (mg)5
    * Sodium (mg)67
    * Carbohydrate (g)14
    * Fiber (g)1
    * Protein (g)3
    * Vitamin A (DV%)0
    * Vitamin C (DV%)0
    * Calcium (DV%)0
    * Iron (DV%)0
      Diabetic Exchanges
    * Starch (d.e.).5
    * Fruit (d.e.).5
    * Fat (d.e.).5

http://www.diabeticlivingonline.com/recipe/desserts/grape-crepes/

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#10 Apples

The soluble and insoluble fiber in apples can benefit people with diabetes. According to a 2003 study published in the Archives of Internal Medicine, a diet high in fiber can reduce the risk of cardiovascular disease-a leading diabetes complication, which is often caused by high cholesterol, lack of exercise, and obesity. The good news is one medium-sized apple packs 3 grams of fiber--12 percent of the recommended 25 grams per day.

Plus, the soluble fiber in an apple may help slow digestion. According to the Cleveland Clinic, some research has indicated this slowing-down process may help regulate cholesterol and stabilize blood glucose.

Eating apples, especially with the skin, not only increases your fiber intake but provides vitamin C and flavonoids, a disease-fighting antioxidant.

Apple-Pecan Upside-Down Cake
Leaving the peel on the apples not only saves time and adds fiber -- a nutrition boost to your diet.
SERVINGS: 12 servings
CARB GRAMS PER SERVING: 26

1/4     cup butter
1/2     cup refrigerated or frozen egg product, thawed, or 2 eggs
     Nonstick cooking spray
1     cup all-purpose flour
2     teaspoons ground cinnamon
1     teaspoon baking powder
1/4     teaspoon salt
1/2     cup packed brown sugar or brown sugar substitute equivalent to 1/2 cup brown sugar*
1/4     cup granulated sugar
1     teaspoon vanilla
1/2     cup coarsely ground toasted pecans
1/2     teaspoon finely shredded lemon peel
3     cups thinly sliced apples (such as Jonathan, Rome, or Golden Delicious) (about 1 pound)
12     thin apple slices (optional)
     Frozen light whipped dessert topping, thawed (optional)

1. Let butter and egg product stand at room temperature for 30 minutes. Meanwhile, line a 9x9x2-inch baking pan with foil. Coat foil with nonstick cooking spray; set aside. In a small bowl, stir together flour, cinnamon, baking powder, and salt; set aside.

2. Preheat oven to 350 degree F. In a medium bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add brown sugar and granulated sugar, beating on medium speed until combined and scraping bowl as needed.** Beat on medium speed for 2 minutes more. Beat in egg and vanilla. Add flour mixture; beat until combined. Stir in pecans and lemon peel.

3. Arrange the 3 cups apples in prepared pan; spoon pecan mixture over apples and spread evenly (batter will be thick and may not cover all the apple pieces).

4. Bake 25 to 30 minutes or until a toothpick inserted near the center comes out clean. Cool in pan on a wire rack for 5 minutes. Invert onto a serving platter; carefully remove foil. Serve warm. If using the thin apple slices, cook 12 apple slices in a small amount of boiling water about 1 minute or just until tender; drain well and pat dry with paper towels. If desired, top individual servings of cake with the cooked thin apple slices and/or light whipped dessert topping. Makes 12 servings.

*Sugar Substitutes: Choose from Sweet 'N Low Brown or Sugar Twin Granulated Brown. Follow the package directions to use the amount of product equivalent to 1/2 cup brown sugar. If the brown sugar substitute does not blend into the butter mixture, let stand for 1 minute, then continue to beat.

** Test Kitchen Tip: If using thin apple slices for a garnish, cook the slices in a small amount of boiling water about 1 minute or until tender. Drain apple slices well and pat dry with paper towels.

Nutrition Facts Per Serving:

    * Servings: 12 servings
    * Calories176
    * Total Fat (g)7
    * Saturated Fat (g)2
    * Cholesterol (mg)11
    * Sodium (mg)121
    * Carbohydrate (g)26
    * Fiber (g)2
    * Protein (g)3
      Diabetic Exchanges
    * Fruit (d.e.).5
    * Other Carbohydrates (d.e.)1.5
    * Fat (d.e.)1.5

http://www.diabeticlivingonline.com/

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#9 Cranberries

They're not just for Thanksgiving dinner! Cranberries are a power fruit packed with the disease-fighting antioxidant vitamin C that can be eaten year-round. Although best known for helping to prevent urinary tract infections, cranberries and their abundant phytonutrients, including anthocyanins, may also help protect against cancer and cardiovascular disease, studies suggest.

Anthocyanins lend vibrant color and antioxidant power to red, blue, and purple foods, such as cranberries.

Add cranberries to smoothies, salads, or delicious chutneys. Look for cranberries in pre-packaged bags, in the freezer section, jellied, dried, or juiced. Be sure to look for reduced sugar or sugar-free cranberry products. One serving of dried cranberries is 2 tablespoons.

Cilantro Tabbouleh with Cranberries
Kick up the fiber in your diet with the chewy bulgur in this tangy salad.
SERVINGS: 12 (3/4 cup) servings
CARB GRAMS PER SERVING: 24

Nonstick cooking spray
1/4     cup finely chopped shallots
5     cups reduced-sodium chicken broth
2     cups bulgur
2     cups chopped, seeded cucumber (1 large)
1/2     cup dried cranberries
1/2     cup snipped fresh cilantro
1     teaspoon finely shredded lime peel
1/4     cup lime juice
1/4     teaspoon salt
1/4     teaspoon ground black pepper
     Lime wedges (optional)

1. Coat an unheated large nonstick saucepan with nonstick saucepan with nonstick cooking spray. Preheat over medium heat. Add shallots; cook and stir about 3 minutes or just until tender. Add broth; bring to boiling. Stir in bulgur. Return to boiling; reduce heat. Cover and simmer about 15 minutes or until tender. Transfer to a large bowl. Cover; chill about 3 hours or until cool.

2. Add cucumber, cranberries, cilantro, lime peel, lime juice, and pepper; mix well. If desired, serve with lime wedges. Makes 12 (3/4-cup) servings.

Make-Ahead Directions: Prepare the tabbouleh as directed. Cover and chill for up to 24 hours.

Nutrition Facts Per Serving:

    * Servings: 12 (3/4 cup) servings
    * Calories109
    * Sodium (mg)293
    * Carbohydrate (g)24
    * Fiber (g)5
    * Protein (g)4
      Diabetic Exchanges
    * Starch (d.e.)1
    * Other Carbohydrates (d.e.).5


http://www.diabeticlivingonline.com/