Gingerbread Muffins?from?Eating Well Through Cancer????? This awesome diabetic muffin has all the flavor of your favorite spiced cookie in a moist anytime snack or breakfast muffin. From Nausea chapter Makes 20 muffins Prep Time: 15 minutes Cook Time: 25 minutes 1 1/2 cups whole-wheat flour 1 cup all-purpose flour 1 teaspoon ground ginger 1 teaspoon ground cinnamon 1/2 teaspoon ground cloves 1/2 cup sugar 1/3 cup canola oil 1 cup light molasses 2 eggs 1 cup boiling water 2 teaspoons baking soda Preheat oven 325°F. Coat muffin pans with nonstick cooking spray or line with papers. In large bowl, combine both flours, ginger, cinnamon, and cloves. Set aside. In medium bowl, whisk together sugar and oil. Add molasses and eggs whisking until blended. In glass measuring cup combine water and baking soda. Stir to dissolve. Pour in egg mixture and whisk until blended. Add egg mixture to flour mixture, stirring just until combined. Spoon batter into paper lined tins, filling 1/2-3/4 full. Bake 20-25 minutes or until inserted toothpick comes out clean. Nutritional information per serving:Calories 161, Calories from Fat 25%, Fat 5g, Saturated Fat 0g, Cholesterol 19mg, Sodium 140mg, Carbohydrates 28g, Dietary Fiber 1g, Total Sugars 14g, Protein 2g, [...]]]>
Don’t give up fried chicken with this easy, tasty, crunchy oven fried chicken that’s diabetic! Always an easy, go-to favorite dinner.]]>
Oven Baked Risotto?from?Eating Well Through Cancer??????? No time consuming stirring to whip up this scrumptious risotto recipe as it bakes in the oven.This diabetic, gluten-free version is easy and absolutely fabulous!? Arborio rice is the type of rice used to make risotto. From Day of Chemo chapter Makes 10 (1/2-cup) side servings Prep Time: 5 minutes Cook Time: 35 minutes 2 tablespoons butter, melted 2 1/2 cups low-sodium fat-free chicken broth 1 cup Arborio rice 1 cup chopped onion Salt and pepper to taste Preheat oven 400 F° In 13x9x2-inch baking dish, mix together butter, broth, rice, onion and season to taste. Bake, covered, 35 minutes. Remove from oven and fluff rice with fork. Nutritional info per serving:Calories 93, Calories from Fat 24%, Fat 2g, Saturated Fat 1g, Cholesterol 6mg, Sodium 56mg, Carbohydrates 16g, Dietary Fiber 1g, Total Sugars 1g, Protein 2g, Dietary Exchanges:? 1 starch Terrific Tip:? If feeling up to it, a heartier delicious option, after risotto is cooked add fresh mozzarella, tomatoes, fresh basil and even chicken. Turn into a main dish. Nutrition Nugget: Arborio rice is often used to make risotto as it undergoes less milling, keeping more of its starch content, making it creamy in [...]]]>
Here’s my favorite spinach dip that explodes with flavors of creamy Brie and Parmesan.? Try serving with fresh veggies.? Serve this delicious diabetic spinach dip for parties, tailgating or get-togethers.]]>
? Chicken, Barley, and Bow-Tie Soup? Prep time 15 mins Cook time 40 mins Total time 55 mins When you are going through chemotherapy, it may be difficult to find the energy and appetite to eat protein-rich nutritious meals. Chicken, Barley, and Bow-tie Soup from Holly Clegg’s Trim and Terrific Eating Well Through Cancer cookbook is as soothing as it is delicious. Diabetic-friendly and a good source of protein, this recipe makes a large pot so you can make once and eat it throughout the week helping to ease your workload. You can also freeze extra for another time, and take advantage of the time-saver and use rotisserie chicken to save a step. Chicken, Barley, and Bow-Tie Soup? A hearty version of a favorite remedy with barley and pasta is one of my favorites. For more recipes like this, lLook for Holly’s Eating Well Through Cancer cookbook, which is now also available in a Spanish edition, Alimentándose biendurante el cáncer. Author: Holly Clegg Recipe type: Soup Serves: 10 cups Ingredients 1 cup chopped celery 1 cup chopped onion 2 cups baby carrots 8 cups low-sodium fat-free chicken broth ½ cup pearl barley 2 cups bow tie pasta (uncooked) [...]]]>
Here’s a delicious and very easy to make dinner that will take you no time at all! ? Easy Beef Enchiladas Author: Holly Clegg Recipe type: Main Cuisine: Mexican Ingredients 1 pound ground sirloin 2 teaspoons chili powder 1 cup salsa 1 cup corn 1 cup packed fresh baby spinach 1½ cups shredded reduced-fat Mexican-blend cheese 10 (6–8-inch) flour tortillas, room temperature 1½ cups enchilada sauce (found in can) 1 bunch green onions, chopped Instructions Preheat oven 350°F. Coat 13 x 9 x 2-inch baking dish with nonstick cooking spray. In large nonstick skillet, cook meat 6–8 minutes or until meat is done. Drain any excess fat. Add chili powder, salsa, corn, and spinach; continue cooking about 5 minutes. Remove from heat, set aside. Spoon about ¼ cup meat mixture and 1 tablespoon cheese onto a tortilla. Roll and place seam side down in prepared baking dish. Repeat with remaining tortillas. Pour enchilada sauce evenly over filled tortillas in baking dish and sprinkle with any remaining cheese and green onions. Bake, covered with foil, 20 minutes or until thoroughly heated. Nutrition Information Calories: 64 Fat: 2g Saturated fat: 2g Carbohydrates: 6g Sugar: 2g Sodium: 196mg Fiber: 1g Protein: 5g Cholesterol: 8mg 3.2.2646 If you use lean meat, this [...]]]>
Quinoa and fruit go brilliantly together in this fantastic, healthy fruit salad.? Simply add your favourite fruit, and consider throwing in some nuts too. ? Fruity Quinoa Salad Author: Holly Clegg Recipe type: Salad Serves: 4 Ingredients ½ cup quinoa, rinsed and drained well 1 cup water ⅔ cup diced peeled cucumber ½ cup chopped red onion ⅔ cup fresh blueberries ⅔ cup cubed mango 1 (11-ounce) can mandarin oranges, drained and reserve 3 tablespoons juice 1 tablespoon canola oil 1 tablespoon lemon juice Dash cayenne Salt and pepper to taste Instructions In medium pot, combine quinoa and water. Bring to boil, cover, and reduce heat. Simmer 10-15 minutes. Cool completely. In large bowl, combine quinoa, cucumber, onion, blueberries, mango and oranges. In small bowl, whisk oil, reserved 3 tablespoons orange juice, lemon juice, cayenne and season to taste. Toss with salad. Nutrition Information Serving size: 1 cup Calories: 181 Fat: 5g Saturated fat: 0g Sugar: 15g Sodium: 8mg Fiber: 4g Protein: 4g Cholesterol: 0mg 3.2.2807 Nutritional Nugget: Quinoa is a grain-like seed that is high in protein, iron and fiber, as well as low in fat – especially important for vegetarians and those on a low-fat diet. Recipe from Holly Clegg’s trim&TERRIFIC Eating Well to Fight Arthritis [...]]]>
Cool watermelon, juicy tomatoes, and fresh basil with balsamic vinegar come together to create a refreshing, light salad. There’s no better way to use up your leftover watermelon. Watermelon and Tomato Salad Serves: 10 Ingredients 4 cups scooped out watermelon balls or chunks ½ cup chopped red onion 1 pint cherry tomatoes, halved 2 tablespoons fresh chopped basil 1 tablespoon olive oil 2 tablespoons balsamic vinegar Salt to taste Instructions In bowl, combine watermelon, onion, tomatoes and basil. Whisk together oil and vinegar, toss with salad. Season to taste. Serve immediately or that day . Nutrition Information Serving size: ½ c. Calories: 46 Fat: 2g Saturated fat: 0g Carbohydrates: 8g Sugar: 6g Sodium: 6g Fiber: 1g Protein: 1g 3.2.2646 ? Nutrition Nugget: Though over 90% of a watermelon’s weight is water, it is a great? of source of potassium, and Vitamins A and C. The olive oil used in the recipe is also a good source of?Omega-3 fats. Recipe from Holly Clegg’s trim&TERRIFIC Eating Well to Fight Arthritis cookbook. ?]]>
Want to avoid all that time consuming stirring when you make a risotto? Well this recipe can help. Arborio rice should be used for risotto as it’s the perfect, creamy texture for the dish. You can also liven it up by adding tomatoes, mozzarella or chicken. Oven Baked Risotto Recipe type: Side Dish Serves: 10 Ingredients 2 tablespoons butter, melted 2½ cups low-sodium fat-free chicken broth 1 cup Arborio rice 1 cup chopped onion Salt and pepper to taste Instructions Preheat oven 400 F° In 13x9x2-inch baking dish, mix together butter, broth, rice, onion and season to taste. Bake, covered, 35 minutes. Remove from oven and fluff rice with fork. Nutrition Information Serving size: ½ c. Fat: 2g Saturated fat: 1g Carbohydrates: 16g Sodium: 56mg Fiber: 1g Protein: 2g Cholesterol: 6mg 3.2.2646 ? Nutrition Nugget: Arborio rice is often used to make risotto as it undergoes less milling, keeping more of its starch content and making sure that it stays high in fiber. Recipe from Holly Clegg’s trim&TERRIFIC Eating Well to Fight Arthritis cookbook.]]>
This fantastic shrimp dish goes well with French bread, to help soak up all that delicious sauce. It is also best served with angel hair pasta. ? Lemon Herb Shrimp Serves: 6-8 Ingredients ½ cup olive oil 2 teaspoons dried oregano leaves 2 teaspoons dried thyme leaves ½ cup pre-chopped green onion ¼ cup lemon juice Salt and pepper 2 pounds peeled medium shrimp Instructions Combine all ingredients except shrimp in resealable plastic bag. Add shrimp, tossing to coat. Refrigerate one hour, time permitting. Preheat oven 450°F. Place shrimp and marinade on foil lined baking pan. Bake 10 minutes (depending on shrimp size) or until shrimp are done and marinade bubbling. Serve shrimp with sauce. Nutrition Information Calories: 206 Carbohydrates: 3g Sugar: 0g Sodium: 257mg Fiber: 1g Protein: 16g Cholesterol: 143mg 3.2.2646 Health Tip: This dish has almost no sugar in it, so is ideal for someone with a high?blood glucose level,?diabetes, or?prediabetes. Recipe from Holly Clegg’s trim&TERRIFIC Eating Well to Fight Arthritis cookbook.]]>
Avocado and edamame beans make a wonderful, nutritious combination, ideal for a tasty dip. Best served with chips or fresh vegetables. Guacamame Author: Holly Clegg Recipe type: Appetiser Serves: 10 Ingredients 1 large avocado, (about ⅔ cup mashed) 1½ cups shelled edamame, thawed 2 tablespoons lime juice ½ teaspoon minced garlic ½ cup salsa 3 tablespoons nonfat plain Greek yogurt Salt and pepper to taste Instructions In food processor, combine all ingredients, mixing until smooth. Nutrition Information Serving size: ¼ c. Calories: 62 Fat: 3g Carbohydrates: 5g Sugar: 2 Sodium: 50mg Fiber: 2g Protein: 4g Cholesterol: 0mg 3.2.2646 Health tip: This dish is very low in cholesterol, which makes it ideal for people who suffer from hypertension or have other problems with blood pressure. Recipe from Holly Clegg’s trim&TERRIFIC Eating Well to Fight Arthritis cookbook.]]>
It’s so easy to use up leftover ingredients to make a fantastic chopped salad! You can even add leftover meat, such as chicken, to turn it into a great main dish. Chopped Greek Salad Author: Holly Clegg Recipe type: Salad Serves: 5 Ingredients 2 cups chopped fresh baby spinach 1 cup chopped peeled cucumber ½ cup chopped sun-dried tomatoes, reconstituted ¼ cup chopped red onion ¼ cup chopped avocado ¼ cup crumbled reduced-fat feta cheese 2 tablespoons sliced Kalamata olives ¼ cup chopped pecans, toasted 2 tablespoons lemon juice 1 tablespoon vinegar 1 teaspoon olive oil Pepper to taste Instructions In large bowl, combine all ingredients except lemon juice, vinegar and olive oil. In small bowl, whisk together lemon juice, vinegar and oil. Toss with spinach mixture and season to taste. Nutrition Information Serving size: 1 cup Calories: 110 Fat: 8g Saturated fat: 1g Carbohydrates: 8g Sugar: 3g Sodium: 198mg Fiber: 2g Protein: 3g Cholesterol: 3g 3.2.2646 ? Health tip: As it uses reduced fat cheese, this dish is perfect for someone on a low-fat diet or low carb diet. Terrific Tip:? To reconstitute sundried tomatoes, let stand in hot water 5 minutes, and drain. Recipe from Holly Clegg’s trim&TERRIFIC KITCHEN 101: Secrets to Cooking Confidence cookbook.]]>
This is my number one favorite salmon recipe; highly recommended and possibly the best salmon ever! The glaze is simple, can be prepared in a matter of minutes, and will disappear from your plate just as quickly. Glazed Salmon Cook time 5 mins Total time 5 mins Author: Holly Clegg Recipe type: Main Serves: 4 Ingredients ¼ cup honey 2 tablespoons low-sodium soy sauce 2 tablespoons lime juice 1 tablespoon Dijon mustard 4 (6-ounce) salmon fillets Instructions In small bowl, whisk together honey, soy sauce, lime juice, and mustard. Marinate salmon in sauce in refrigerator several hours, or time permitted (Do not discard marinade). In nonstick skillet coated with nonstick cooking spray, cook salmon on each side, 3-5 minutes, until golden brown, crispy, and just cooked through. Transfer salmon to platter. Add remaining honey glaze to skillet, and simmer, stirring, until mixture comes to boil. Return salmon to pan, heat thoroughly, and serve immediately. Nutrition Information Serving size: 297 Fat: 8g Saturated fat: 1g Carbohydrates: 20g Sugar: 19g Sodium: 403g Fiber: 0g Protein: 36g Cholesterol: 80mg 3.2.2704 ? Health tip: By using low-sodium soy sauce, you can easily make this healthier for people with high levels of cholesterol. Terrific Tip:? Whenever you need to marinate anything, try [...]]]>
So easy and full of simple ingredients, but this recipe makes a peanut butter cookie just packed with flavor. If you’re feeling decadent, try adding chocolate chips too! Peanut Butter Cookies Cook time 12 mins Total time 12 mins Author: Holly Clegg Recipe type: Dessert Serves: 30 Ingredients 1 cup crunchy peanut butter ½ cup light brown sugar 1 egg ½ teaspoon baking soda ¼ cup chopped peanuts Instructions Preheat oven 350°F. Coat baking sheet with nonstick cooking spray. In large bowl, combine peanut butter, brown sugar, egg, and baking soda until well combined. Stir in peanuts. Place dough by teaspoonfuls on nonstick baking sheet and press down with a fork to form ridges. Bake 12–14 minutes or until lightly browned. Nutrition Information Calories: 73 Fat: 5 g Saturated fat: 1g Carbohydrates: 6g Sugar: 4g Sodium: 59mg Fiber: 1g Protein: 3g Cholesterol: 6mg 3.2.2646 Health tip: Peanuts are rich in protein and low in?trans fats, which makes these an ideal treat that won’t compromise your health. Terrific Tip: Lightly flour your fork to keep it from sticking to the batter, so that you can more easily ridges in the cookies. Recipe from Holly Clegg’s trim&TERRIFIC KITCHEN 101: Secrets to Cooking Confidence cookbook.]]>
We would all like a delicious, healthy way of getting more fiber into our healthy diabetes meal plans. Fortunately, Holly Clegg is here to help. Here’s a great one from her book Eating Well to Fight Arthritis. Of course, even if you don’t have arthritis, you can still enjoy this fantastic, nutritious dish. It’s not expensive to make, so you can easily make big batches and freeze it for later, so that you’ll always have some on hand for when you feel like it. It’s full of vitamin C, omega-3 fats, and whole grains, so it’s ideal for people with diabetes and prediabetes. Who needs fast food when you can cook up something like this in just minutes? For more expert advice videos, click here. ]]>