Here's your everyday coleslaw dressed up with apples and walnuts to suit the season's festive spirit. One of the mainstays of holiday meals are salads. Easy to prepare and modify to suit the seasonal availability of ingredients, they add a light tone to every meal that's both healthy and pleasing to both the palate and the eye.]]>
Don't get thrown off by the word "Capsicum"! It's the scientific name of peppers in general. Where we're from, Capsicums for salads mean bell peppers (especially the sweet variety,) regardless of color. This Carrot and Capsicum salad with Parsley goes well with most main dishes, but we're partial to having them alongside grilled beef steak. Easy to prepare and healthy to boot, this salad should go well as a balance to meat-heavy meals.]]>
Ingredients 2 cups almond flour 2 tablespoons coconut flour 4 medium eggs 3/4 cup applesauce, unsweetened 1/2 cup water 1 tablespoon coconut oil, divided and melted 4 banana, cut into small pieces 1 teaspoon cinnamon, ground cooking spray Method Lightly grease waffle maker with cooking spray. Preheat to medium-high. In a medium bowl, combine almond flour, coconut flour, eggs, applesauce, water, 1 tablespoon coconut oil, and cinnamon. Mix well with a wooden spoon. Fold in the banana slices. Pour 1/4 cup of batter into the waffle maker, and spread the mixture evenly. Cover and cook for 1-2 minutes or until golden brown. Repeat procedure with the remaining batter. Place waffles in individual serving plates. Drizzle with honey, if desired. Serve and enjoy. Yield: 6 servings Nutritional Information (Per Serving) Diabetic Exchange 0 Fruit, 1/2 Fat, 0 Vegetable 1 Starch, 1/2 Medium-Fat Meat, 0 Carb Energy 209 calories Total Fat Saturated Fat Trans-fat 10.4 g 3.4 g 0.0 g Cholesterol 109.0 mg Sodium 51.0 mg Total Carbohydrate Dietary Fiber Sugars 25.3 g 4.5 g 13.4 g Protein 7.0 g]]>
Ingredients 1 cup tuna in water, drained 1 medium red onion, thinly sliced 1 medium tomato, thinly sliced 1 medium avocado, diced 1/4 cup fresh chives, chopped 6 eggs salt and pepper, to taste 2 teaspoons olive oil Method Whisk eggs in a small bowl. Season with salt and pepper to taste. Heat oil in a large oven-proof pan over medium-high heat. Stir-fry onion, and tomato until soft and onion becomes translucent. Add tuna and cook until heated through. Pour in beaten eggs and top with avocados; cook until slightly set, about 2-3 minutes. Place the pan into a broiler or pre-heated oven and cook frittata for another 5-7 minutes or until golden brown and the center is fully set. Serve immediately to enjoy. Yield: 4 servings Nutritional Information (Per Serving) Diabetic Exchange 0 Fruit, 1 Fat, 0Vegetable 0 Starch, 1 ? Lean Meat, 0 Carb Energy 236 calories Total Fat Saturated Fat Trans-fat 14.1 g 3.6 g 0.0 g Cholesterol 259 mg Sodium 117 mg Total Carbohydrate Dietary Fiber Sugars 6.1g 2.4 g 2.7 g Protein 21.1 g]]>
Easy Crab Omelet with Dill Recipe type: Breakfast Serves: 4 Ingredients 1 tablespoon olive oil 2 shallots, chopped 1 medium tomato, chopped 4 ounces crabmeat, shredded ¼ cup fat-free mozzarella cheese, shredded 1 teaspoon fresh dill weed, chopped 1 teaspoon garlic powder 6 eggs ¼ cup skim milk Instructions Heat oil in a large non-stick pan. Stir-fry onion and tomato over medium heat, until soft and onion becomes translucent. Add crabmeat and dill. Cook until heated through, stirring frequently. Transfer into a plate. Whisk eggs with garlic powder and milk in a large bowl. Pour the egg mixture into the used hot pan. As eggs set, lift the edges to allow the liquid to run underneath for even cooking. When eggs are almost fully set, spoon crabmeat mixture onto half of the eggs and sprinkle with mozzarella cheese; fold the untopped half to enclose the filling. Cover pan with lid and remove from heat. Allow omelet to cook in covered pan until the cheese is melted. Cut into 4 slices. Serve and enjoy. Nutrition Information Calories: 188 Fat: 10.4 g Saturated fat: 2.6 g Carbohydrates: 9.6 g Sodium: 414 mg Fiber: 0.7 g Protein: 14.3 g Cholesterol: 4.9 mg 3.2.2925]]>
Melon Vanilla and Soy Cooler Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Homemade Vanilla flavour 6 oz. soy yogurt 1 cup cantaloupe melon, cubed 4 ice cubes Instructions Combine the Glucerna Shake (Homemade Vanilla), soy yogurt, melon, and ice cubes in a high speed blender. Process for 20 seconds or until smooth. Pour in chilled tall glasses. Serve and enjoy. Notes Diabetic Exchange? Fruit, ? Fat, 1 Starch 1 Carb, 1 Reduced Fat Milk Nutrition Information Calories: 189 Fat: 6.4g Saturated fat: 0.9g Carbohydrates: 22.8g Sugar: 15.6g Sodium: 171mg Fiber: .0g Protein: 12g Cholesterol: 5mg 3.2.2925 ?]]>
Choco and Soy Yogurt Smoothie with Flaxseed Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Rich Chocolate flavour 6 oz. soy yogurt, organic 1 tsp. flaxseeds Instructions Combine the Glucerna Shake (Rich Chocolate), soy yogurt, and flaxseeds in a high speed blender. Process for 10 seconds. Pour in chilled tall glasses. Serve and enjoy. Notes Diabetic Exchange0 Fruit, ? Fat, ? Starch, 1 Carb, 1 Reduced Fat Milk Nutrition Information Calories: 168 Fat: 6.6g Saturated fat: 0.9g Unsaturated fat: 0 Trans fat: 0 Carbohydrates: 16.8g Sugar: 9.5g Sodium: 158mg Fiber: 2.6g Protein: 11.5g Cholesterol: 5mg 3.2.2925 ?]]>
Cherry Vanilla Shake with Hemp Seeds Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Homemade Vanilla flavour ? cup skim milk 1 cup fresh cherries, pitted 1 tsp. hemp seeds Instructions Combine the Glucerna Shake (Homemade Vanilla), skim milk, cherries, and hemp seeds in a high speed blender Process for 20 seconds or until smooth. Pour in serving glasses. Garnish with cherry, if desired. Serve and enjoy. Notes Diabetic Exchange? Fruit, ? Fat, ? Starch, 1 Carb, 1 Reduced Fat Milk Nutrition Information Calories: 157 Fat: 4.7g Saturated fat: 0.6g Carbohydrates: 19.5g Sugar: 13.5g Sodium: 183mg Fiber: 2.8g Protein: 10.6g Cholesterol: 6mg 3.2.2925 ?]]>
Vanilla Strawberry and Almond Shake Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Homemade Vanilla flavour ? cup organic almond milk, unsweetened 1 cup strawberries, halved 1 Tbsp. pistachio nuts, unsalted Instructions Combine the Glucerna Shake (Homemade Vanilla), almond milk, strawberries, and pistachio nuts in a high speed blender Process for 20 seconds or until smooth. Pour in serving glasses. Garnish with strawberry, if desired. Serve and enjoy. Notes Diabetic Exchange? Fruit, 1 ? Fat, ? Starch, 1 Carb, ? Reduced Fat Milk Nutrition Information Calories: 143 Fat: 6.6g Saturated fat: 0.7g Trans fat: 0g Carbohydrates: 13.9g Sugar: 6.8g Sodium: 194mg Fiber: 3.6g Protein: 9.1g Cholesterol: 5mg 3.2.2925 ?]]>
Kiwi Vanilla Yogurt Smoothie Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Homemade Vanilla flavour 6 oz. low-fat Greek yogurt 1 medium kiwi fruit, sliced 4 ice cubes Instructions Combine the Glucerna Shake (Homemade Vanilla), Greek yogurt, kiwi fruit, and ice cubes in a high speed blender. Process for 20 seconds or until smooth. Pour in serving glasses. Serve and enjoy. Notes Diabetic Exchange? Fruit, ? Fat, 1 Starch 1 Carb, 1 Reduced Fat Milk Nutrition Information Calories: 174 Fat: 5.2g Saturated fat: 1.4g Carbohydrates: 18.6g Sugar: 12.4g Sodium: 221mg Fiber: 2.6g Protein: 12.8g Cholesterol: 10mg 3.2.2925 ?]]>
Choco Banana and Peanut Butter Smoothie Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Rich Chocolate flavour ⅔ cup skim milk 1 medium banana, sliced 1 Tbsp. peanut butter Instructions Combine the Glucerna Shake (Rich Chocolate), skim milk, banana, and peanut butter in a high speed blender. Process for 20 seconds or until smooth. Pour in chilled glasses. Garnish with banana slices, if desired. Serve and enjoy. Notes Diabetic Exchange? Fruit, 1 Fat, ? Starch, 1 Carb, 1 Reduced Fat Milk Nutrition Information Calories: 220 Fat: 8.2g Saturated fat: 1.4g Trans fat: 1.4g Carbohydrates: 26.1g Sugar: 15g Sodium: 231mg Fiber: 3.5g Protein: 12.8g Cholesterol: 7mg 3.2.2925 ?]]>
Vanilla Peach and Almond Smoothie Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Homemade Vanilla flavour 1 medium peach, sliced ⅔ cup organic almond milk, unsweetened 4 ice cubes Instructions Combine the Glucerna Shake (Homemade Vanilla), peach, almond milk, and ice cubes in a high speed blender. Process for 20 seconds or until smooth. Pour in serving glasses. Serve and enjoy. Notes Diabetic Exchange? Fruit, 1 Fat, 1 Starch 1 Carb, 1 Reduced Fat Milk Nutrition Information Calories: 119 Fat: 5g Saturated fat: 0.5g Carbohydrates: 12g Sugar: 7.1g Sodium: 211mg Fiber: 2.6g Protein: 8.3g Cholesterol: 5mg 3.2.2925 ?]]>
Lychee Vanilla Yogurt Smoothie Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Homemade Vanilla flavour 6 oz. low-fat Greek yogurt 6 pcs. lychees, pitted 4 ice cubes Instructions Combine the Glucerna Shake (Homemade Vanilla), Greek yogurt, lychees, and ice cubes in a high speed blender. Process for 20 seconds or until smooth. Pour in chilled tall glasses. Serve and enjoy. Notes Diabetic Exchange? Fruit, 1 Fat, 1 Starch 1 Carb, 1 Reduced Fat Milk Nutrition Information Calories: 186 Fat: 5.0g Saturated fat: 1.1g Carbohydrates: 25.7g Sugar: 18.9g Sodium: 196mg Fiber: 1.5g Protein: 10.9g Cholesterol: 9mg 3.2.2925 ?]]>
? Banana Blackberry and Vanilla Shake Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Homemade Vanilla flavour 1 medium banana, sliced ? cup blackberries, frozen ? cup organic almond milk, unsweetened Instructions Combine the Glucerna Shake (Homemade Vanilla), banana, blackberries, and almond milk in a high speed blender. Process for 20 seconds or until smooth. Pour in chilled tall glasses. Serve and enjoy. Notes Diabetic Exchange? Fruit, 1 Fat, 1 Starch 1 Carb, ? Reduced Fat Milk Nutrition Information Calories: 166 Fat: 5g Saturated fat: 0.6g Carbohydrates: 24.2g Sugar: 12g Sodium: 197mg Fiber: 5.2g Protein: 8.9g Cholesterol: 5mg 3.2.2925 ?]]>
Easy Choco Coffee and Almond Smoothie Prep time 5 mins Total time 5 mins Author: Celeste Jarabese Serves: 2 Ingredients 8 fl.oz. (237 ml) Glucerna Shake, Rich Chocolate flavour 1 shot espresso, freshly brewed ? cup organic almond milk, unsweetened 4 ice cubes Instructions Combine the Glucerna Shake (Rich Chocolate), almond milk, espresso, and ice cubes in a high speed blender. Process for 20 seconds or until smooth. Pour in chilled tall glasses. Serve and enjoy. Notes Diabetic Exchange0 Fruit, 1 Fat, 1 Starch 1 Carb, ? Reduced Fat Milk Nutrition Information Calories: 98 Fat: 4.6g Saturated fat: 0.5g Carbohydrates: 7.3g Sugar: 3.0g Sodium: 196mg Fiber: 1.8g Protein: 7.8g Cholesterol: 5mg 3.2.2925 ?]]>