Tags: Black pepper, Chicken, cook, Father's Day, I Can't Believe It's Not Butter!, Saturated fat, Skinless, Trans fat
Well a Happy Father’s Day to all the Fathers out there! A very special Happy Father’s Day to my Dad, who will be 92 later this year! It’s been raining on and off all day so it sort of put a damper on grilling outdoors. So I made dinner indoors preparing a Baked Chicken Breast Hogie w/ a Baked Potato
I used PERDUE PERFECT PORTIONS Boneless, Skinless Chicken Breasts. Their fresh boneless, skinless individually wrapped chicken breast filets, you can store them in the fridge or freeze them and just grab one from the freezer when your ready. They have a few different kinds, I’ve tried the Italian Style and the Plain, which is what I’m having for dinner. I baked mine, baked it on 350 degrees for about 20 minutes. It came out perfect! Seasoned it with Sea salt and Ground Black Pepper and served on a Kroger Bakery Sub Bun and topped with a slice of Kroger Brand Private Selection Buffalo Monterey Jack Cheese, Monterey with a hint of Buffalo Heat. I also topped it with a bit of Hellman’s Reduced Fat Mayo and Lettuce.
For a side I had a Baked Potato that I seasoned with McCormick Grinder Sea Salt and Black Peppercorn along with I Can’t Believe It’s Not Butter. For dessert later a Healthy Choice Chocolate Swirl Frozen Yogurt.
PERDUE PERFECT PORTIONS Boneless, Skinless Chicken Breasts
PERDUE® PERFECT PORTIONS® Boneless, Skinless Chicken Breasts
Fresh boneless, skinless individually wrapped chicken breast filets. Packed 5 filets per 1.50 lb. resealable zipper package. You can cook what you need; store what you don’t! Cooks in 10 minutes. Refrigerated.
Serving Size 1 filet (136.0 g)
Amount Per Serving
Calories 150Calories from Fat 14
% Daily Value*
Total Fat 1.5g2%
Saturated Fat 0.0g0%
Trans Fat 0.0g
Total Carbohydrates 0.0g0%
Tags: Chocolate Ice Cream, Cooking, Dairy, dessert, Frozen dessert, Frozen yogurt, Ice cream, Sherbet
With Summer ever closer here’s some Diabetic Frozen Dessert Recipes that everyone will enjoy. Their from Diabetic Living on Line web site. I left the link at the bottom of the post so you can get all the great and healthy Diabetic Frozen Dessert Recipes.
Diabetic Frozen Dessert Recipes: Ice Cream, Sherbet, Frozen Pops & More
By Alissa Sheldon
Frozen desserts are in high demand any time of year, and our collection of diabetic recipes will let you enjoy your favorites guilt-free. Whether you want ice cream, ice pops, sherbet, frozen yogurt, snow cones, or ice cream pie, our sweet frozen treats can’t be beat.
These refreshing, fat-free pops are a tasty way to sneak extra dairy and fruit into dessert. Use a variety of fruits for a colorful, nutritious snack that even the pickiest kids can’t resist…..
Chocolate Ice Cream
Nothing says dessert like homemade chocolate ice cream. Using whole milk may seem like a splurge, but our version of this classic is still low in calories and carbs, plus it has only six easy ingredients……
Tags: American Heart Association, Bill Clinton, Feeding the World, German, Huffington Post, Omega-3 fatty acid, United States, World Health Organization
Ran across this article out of the Huffington Post. I left the link at the bottom of the post.
The Perfect Protein: The Fish Lover’s Guide to Saving the Oceans and Feeding the World
The following is an excerpt from The Perfect Protein: The Fish Lover’s Guide to Saving the Oceans and Feeding the World, by Andrew Sharpless and Suzannah Evans.
In his foreword, Bill Clinton wrote:
The specter of ever-growing numbers of hungry people, especially malnourished children, hangs over our heads. Already, close to 1 billion people go to bed hungry. I’ve never heard anyone else propose the simple solution Andy Sharpless and Oceana are making here: to replicate the success we’ve had in the United States by putting in place effective, conservation focused, scientific fisheries management in the 25 countries that control most of the world’s seafood catch. This is — relatively speaking — a practical, inexpensive, and quick way to make sure our planet has lots more nutritious food in the future, when we’ll really need it.
But is eating fish really such a healthy and sustainable food source? The Perfect Protein explains why we should all be eating more seafood — for our own health and that of the oceans.
It’s the one animal protein that’s rarely mentioned in the endless reports about big agriculture and hunger crises. It’s the protein that’s healthiest for your body: low in cholesterol, brimming with brain-boosting omega-3 fatty acids and nutrients like riboflavin, iron, and calcium. It’s one of the most ancient foods, and it’s most likely the last wild creature that you’ll eat, the last pure exchange between Earth and your dinner plate.
Seafood’s role in heart health was discovered after early 20th century studies on Arctic peoples. Soon, other indicators emerged suggesting that seafood was helpful in avoiding heart disease. Norway experienced a steep decline in fatal heart attacks during the German occupation of 1941 to 1945. In these years, Norwegians could not obtain much in the way of meat, eggs, or whole milk, and instead began eating more fish, skim milk, and cereals. After the war, Norwegians returned to their red-meat diet, and the rate of heart attacks rose again.
Similarly, scientists began to notice that the Japanese, who eat up to 13 times as much seafood as Americans, had much lower rates of heart disease as well. One study found that the Japanese were 20 times less likely than Germans to die of heart attacks.
One of the landmark studies on seafood consumption and heart health took place in the Netherlands from 1960 to 1980. Over those two decades, scientists tracked a group of adult men from the town of Zutphen who ate a consistent amount of fish throughout their lives. The result? The more fish the men ate, the less likely they were to die of heart disease. After the results of the Zutphen study were published in 1985, the knowledge of seafood’s role in heart health went mainstream. Now, just about every authority from the American Heart Association to the World Health Organization recommends eating seafood at least twice a week.
Since the 1980s, “omega-3″ has been a nutrition buzzword, found everywhere from margarine labels to fad diet cookbooks. Omega-3 fatty acids are found in some plants, like walnuts, but the best sources are fish and seafood. They, too, ultimately derive their omega-3s from plants — the phytoplankton that support all ocean life.
The more important nutritional benefits that we get from consuming omega-3s come from two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are found almost exclusively in marine sources and egg yolk, and yet they are critical to our health, having particular importance in fetal development and maintenance of brain, retina, heart, and immune system health.
Scientists now agree that consuming omega-3-rich seafood two times a week can cut your chance of dying from a heart attack by 30 percent or more.
Seafood is also the only food with which we still have — mostly — the same hunter-trapper relationship as early hominids cracking open clamshells. We may be evolutionarily disposed to enjoying seafood, but as our population has grown and grown, our collective appetite for wild-caught seafood has outstripped the oceans’ ability to provide it — and there’s no question that we can’t afford to decimate all wild seafood.
Fish and shellfish are integral parts of our diets, and they should be. And they don’t come with the massive baggage of industrial pork, poultry, and beef, animal proteins that produce tons of waste and pollution, destroy thousands of acres of land, use huge amounts of water, and are often too costly for the world’s poorest people. The modern industrial agricultural system has mechanized food production in a way that’s nothing short of awe inspiring for sheer effort. But we’re paying a huge, often hidden price. And our planet may not be able to conceal the true costs of agriculture much longer.
When people ask us which seafood is sustainable, it’s hard to give such a pithy response. But if you really pressed us for it, this is what we might say: “Eat wild seafood. Not too much of the big fish. Mostly local.”
Tags: Beef, cook, Flour, Home, Meat, Olive oil, Tablespoon, Veal
Light Veal Marsala
1 lb veal scallopini
1/4 cup all-purpose flour, divided
2/3 cup Swanson Low Sodium Beef Broth
1 tablespoon butter (Blue Bonnet Light)
1/2 cup dry marsala wine
1 cup baby bella mushroom, sliced
1/4 teaspoon sea salt
1 tablespoon fresh parsley, chopped
*Dredge veal in 3 tablespoons flour. Combine 1 tablespoon flour and beef broth, stirring with a whisk; set aside.
*Melt butter in a large nonstick skillet over medium-high heat. Add veal, cook 1 1/2 minutes. Turn veal over; cook 1 minute. Remove veal from pan.
*Add wine to pan, scraping pan to loosen browned bits. Add broth mixture, mushrooms, and salt; bring to a boil. Reduce heat; simmer *3 minutes or until thick. Return veal to pan; sprinkle with parsley.
Nutritional Facts for Light Veal Marsala
Serving Size: 1 (214 g)
Servings Per Recipe: 4
Amount Per Serving%
Daily ValueCalories 225.3
Calories from Fat 5826%
Total Fat 6.5 g 10%
Saturated Fat 3.1 g 15%
Cholesterol 96.0 mg 32%
Sodium 453.5 mg 18%
Total Carbohydrate 7.9 g2%
Dietary Fiber 0.4 g
1%Sugars 0.6 g 2%
Protein 27.0 g 54%
Tags: Carbohydrate, Conditions and Diseases, Diabetes mellitus, Eating, French fries, Health, Nachos, Saturated fat
Good article on foods to avoid with diabetes, from Nachos to Restaurant French Fries. It lists all the bad ones but also gives a healthier version of the recipe you can make at home. All from Diabetic Living On Line. I left the web link at the bottom of the post.
22 Foods to Avoid with Diabetes
By Lori Brookhart-Schervish; contributing writer Marilyn Kruse, R.D., 2013
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.
Think Twice Before Eating These Foods
At Diabetic Living, we believe that eating with diabetes doesn’t have to mean deprivation, starvation, or bland and boring foods. However, some foods really are best left on the table or in the store. Everyone — with diabetes or without — would be wise to avoid or limit the foods on this list because they are high in saturated fat, sodium, calories, or carbs, or might contain trans fats. High amounts of sodium and saturated fat can lead to heart disease, while excess sugars, high carb counts, and added calories can cause unwanted weight gain and blood sugar spikes.
If you see some of your favorite foods on this list, don’t despair: We’ve picked healthier options for you to choose from that taste great. So you can have your fries and eat them, too — provided they’re baked rather than deep-fat fried.
*Nutrition information cited was gathered from company websites or food packaging.
You walk into a restaurant and you’re feeling starved. A quick scan of the menu and there they are: nachos, one of your favorites. You order them as an appetizer and also order a meal. Unfortunately, most restaurant nacho orders equate to and often exceed an entire meal’s worth of calories, carbs, and fat. For example, a regular order of Chili’s Classic Nachos has 830 calories, 59 grams of fat, and 39 grams of carb.
Chili’s Classic Nachos (regular order)*
59 g total fat
31 g saturated fat
1,630 mg sodium
39 g carbohydrate
Taco Bell Nachos Supreme*
23 g total fat
4.5 g saturated fat
690 mg sodium
44 g carbohydrate
30 mg cholesterol
You don’t need to give up nachos to eat healthfully. Make a few changes to the basic recipe, such as using reduced-fat cheeses and baked tortilla chips like we do in our Loaded Nachos recipe. Finally, make the nachos your meal, not your appetizer.
Make nachos at home with our mouthwatering recipe:….
Tags: Bake, Baklava, Cinnamon, cook, Home, Phyllo, Protein, Tablespoon
Apple Tarts in Phyllo Dough
2 Golden Delicious apples
2 tablespoons packed brown sugar
1 tablespoon fresh lemon juice
1/2 teaspoon ground cinnamon
vegetable oil cooking spray
4 sheets phyllo dough, thawed according to package instructions
white of 1 large egg, lightly beaten
1/2 teaspoon ground cinnamon
1 teaspoon granulated sugar
Preheat oven to 350°F (175°C), center oven rack and line a baking sheet with parchment baking paper.
Peel, quarter and core the apples. Cut the apple quarters into thin slices and combine in a bowl with the brown sugar, lemon juice and cinnamon.
Spray each of the phyllo sheets with vegetable oil cooking spray and fold in half lengthwise. Spray again, then fold in half crosswise. Spray once more. Each phyllo dough sheet will be one quarter its original size.
Place 2 tablespoons of the apple mixture in the center of each phyllo sheet and fold all 4 corners into the center overlapping them slightly. Brush with the egg white. For the topping, mix together the cinnamon and sugar; sprinkle it evenly over the tops. Make 4 slits in each envelope to allow steam to escape during cooking.
Bake the tarts until slightly golden brown and hot in the center, about 15 minutes. Serve hot or at room temperature.
Makes 4 tarts.
Calories Per Serving: 90, Fat (g): .5, Calories from fat (%): 6, Cholesterol (mg): 0, Carbohydrates (g): 19, Protein (g): 2, Fiber (g): 2, Sodium (mg): 50.
Tags: Berry, cook, Cooking, dessert, Diet food, Fruit, Home, Recipe, Salad
It’s all about the fruit, Healthy & Refreshing! Another good one from Diabetic Living On Line web site. Click the link at the bottom of the post to get all the Healthy & Refreshing recipes!
Healthy & Refreshing!
You’ll love our delicious recipes that feature strawberries, blueberries, watermelon, and more fabulous fruits. Whether you love them in smoothies or on the grill, fruits can add fresh flavor to every meal.
Peach-Berry Frozen Dessert
Fat-free yogurt and light dessert topping help keep this fruity dessert low in calories, carbs, and fat…..
Fresh Fruit Salad with Creamy Lime Topping
Top your fruit salad with this summery, lime-accented dip. The tasty topper brings out the best in fresh fruits.
Tip: Spoon the creamy mixture over a summer medley of citrus, exotic fruits, and berries. Or, opt for a simpler fruit mix of apples, grapes, and bananas….
Click the link below to get these and all the rest of the Healthy & Refreshing recipes!
Tags: Beverages, Dutch East Indies, Food, Green, greentea, Health effects of tea, Low-density lipoprotein, Tea
A little about one of my favorite drinks, Green Tea!
Ingredient of the Week – Green Tea
Copy Editor / Staff Writer
Green tea is regarded as being the second most popular beverage, behind water, around the world. However, given its plethora of health advantages, it should be first. From its refreshing taste to distinct color, there are a multitude of reasons to support why this drink should be incorporated into your diet.
History: Green tea is said to have first been used in China over 4,000 years ago. There are various legends that tell of the discovery of green tea. According to a Chinese legend, Emperor Shen-Nung discovered the tea in 2737 B.C. when leaves from a tea bush fell into a pot of water he was boiling. Other legends tell of a Chinese countryman who found the tea while on his walk. The tea plant was later discovered to also produce Oolong, black, and red teas, although green tea still remains to be the most popular type of tea in China.
Tea culture was spread to Java, the Dutch East Indies, and other tropical and subtropical areas by the 9th century A.D. In the 16th century, traders from Europe sailing to and from the Far East introduced Europeans to the drink and it became the national beverage of England soon after.
Tea came to the Americas with American colonists and the popularity of the drink led to the British tea tax in 1767. The rest, as they say, is history.
In cooking: The ideal choice of water to brew tea in is spring water, followed by filter water. The minerals removed in distilled water result in the tea tasting flat, which is why it should not be used.
When brewing loose leaves of tea, using a food scale will help measure the right tea to water ratio. Three grams of tea to five ounces is adequate for small teapots, while four grams of tea may be used per eight ounces of water. Green tea should be brewed at a lower temperature of 160-170°F and should be brewed for 30 seconds to one minute.
Some alternative ways to enjoy green tea are:
• Make a green tea chai by brewing green tea in hot vanilla soy milk and top it with cinnamon, black pepper, ginger, and allspice.
• Combine cooled green tea with fruit juice such as peach or papaya and sweeten it with a teaspoon of honey per cup. Blend the mix and pour it over ice.
• Brew 1-2 teaspoons of loose leaf green tea in 8 ounces of water for 20-30 minutes to develop flavor and add it to marinades, dressings, soups and sauces.
Benefits: Green tea drinkers appear to have a lower risk for a wide range of diseases. Its powers are virtually limitless and can prevent simple infections to cancer, strokes, and osteoporosis.
Green tea is the least processed tea and therefore provides the most antioxidants. Research linked to health benefits of green tea are based on approximately three cups per day, although even one cup will do a world of wonders to your body and overall health.
According to whfoods.com, in a European study published in the European Journal of Clinical Nutrition in August 2006, tea was found to be a healthier choice of beverage than almost any other, including pure water. This is because green tea not only rehydrates but also provides polyhenols which protect against heart disease.
In Japanese studies, green tea consumption has been linked to reduce the risk of coronary artery disease. It has also been shown to lower the risk of atherosclerosis by lowering LDL cholesterol, triglycerides, lipid peroxides, and fibrinogen, all while improving the ratio of good to bad cholesterol.
Green tea catechins help thin the blood and prevent the formation of blood clots by preventing the formation of pro-inflammatory compounds derived from omega-6 fatty acids.
Green tea minimizes heart cell death after a heart attack or stroke and speeds up the heart’s cells recovery from damage, allowing for tissues to recover and prevent damage to organs.
Polyphenols found in green tea halt prostate cancer at multiple levels by mobilizing several molecular pathways that shut down the proliferation and spread of tumor cells while inhibiting the growth of blood vessels.
Consumption of green tea has been linked to enhance survival in women with ovarian cancer.
The tea’s ability to inhibit telomerase may help children with common malignant brain tumors. It may also reduce the increased risk for colon cancer caused by a high fat diet.
If you smoke, or are around someone who smokes, drinking green tea can provide protection against lung cancer.
Population studies suggest that consuming green tea may prevent the formation of type 2 diabetes.
Green tea protects against liver and kidney disease. Research has also shown that drinking green tea may significantly increase bone mineral density and provide bone benefits similar to those you would obtain through exercise and calcium.
Green tea promotes fat loss, specifically the loss of fat that accumulates in the tissues lining the abdominal cavity and surrounding the intestines and internal organs.
Drinking green tea protects against cognitive decline, Alzheimer’s disease and Parkinson’s disease. A cup of green tea may also help prevent or lessen the duration of the flu.
The range of benefits green tea covers are astonishing to behold. If you don’t drink green tea now, you may just want to start boiling some water.
Storage: There are two ways that you can purchase green tea – loose leaves or tea bags. When testing loose tea, crumble a few leaves in your hand and smell the aroma. The freshest, most flavorful tea will smell sweet and grassy. Tea bags can be tested for freshness by removing all the tea from the bag and placing it in a cup of hot water. After a few minutes, remove the bag and taste it. If it tastes like plain, hot water, the tea is fresh. If it tastes like tea, the tea is old and the paper has thus absorbed the flavor.
To ensure the freshness of tea, purchase it in small quantities. It should then be stored in a tight container that is just large enough to contain the tea. Tea exposed to air in a half-empty, large container will continue to oxidize.
It is best to store tea in a dark, cool, and dry place. Tea stored in the refrigerator is vulnerable to moisture and odors from other foods and if frozen, the tea will be ruined through water condensation when defrosted.
Fun Fact: Green tea is found in a multitude of cosmetics. The antioxidants it contains fight against aging and disease and is therefore mixed with other natural ingredients such as aloe, honey, or gingko in moisturizers, shampoos, body creams, and other beauty products.
Tags: cook, Fruits and Vegetables, Health, Home, Macaroni salad, Meat, Potluck, Salad
It’s Healthy Potluck for this weeks Diabetic Living On Line article of the week. I left the link to read the entire article at the end of the post.
How to Survive (and Thrive) at a Potluck
By Lauren Swann, R.D., LDN; Photos by Kritsada
Potluck buffet spreads can be loaded with temptations, but with the right approach, you can serve up some healthful choices and not feel deprived. Find simple tips and tricks to enjoy your next potluck without blowing your diabetes meal plan.
The Dish You Take
Smart potluck decisions start at home: Figure out a dish you can take that guarantees at least one healthful option. Then plan how other foods can fit on your plate.
Contributing foods that suit your meal plan lets you assume control over your potluck choices. Grilled veggies — served hot or cold — add nutritious variety to the table. Vegetable skewers with zucchini, summer squash, mushrooms, and peppers are easy to pick up — and with cubes of lean meat, they make an entree. Even casseroles can be healthy options if you pick diabetes-friendly recipes.
For a sandwich buffet, think about whole wheat pita pocket halves. You can serve them with stuff-it-yourself fillings such as lean meats, tuna (not tuna salad), reduced-fat cheese, tomato, and spinach…..
*Click the link below to read the entire article*