Diabetic Dish of the Week – Ranch Eggs

February 3, 2015 at 6:31 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week | Leave a comment
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Ranch Eggs



Nonstick cooking spray
1 large onion, halved and thinly sliced
1 14 1/2 – ounce can diced tomatoes, drained
1 fresh jalapeno chile pepper, seeded and chopped*
1 clove garlic, minced
1/2 teaspoon McCormick Chili Powder
6 eggs
1/4 teaspoon sea salt
1/8 teaspoon black pepper
1/3 cup Sargento Reduced-Fat Shredded Monterey Jack or Cheddar Cheese
1 tablespoon snipped fresh cilantro
6 6 – inches corn tortillas, warmed according to package directions (optional) OLE Low Carb Tortillas are a good option.



1 – Coat an unheated large ovenproof skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add onion to hot skillet. Cook about 5 minutes or until tender, stirring occasionally. Remove from heat.
2 – Meanwhile, in a small bowl stir together drained tomatoes, chile pepper, garlic, and chili powder. Pour tomato mixture over onion in skillet; spread evenly. Break one of the eggs into a measuring cup or custard cup. Carefully slide egg onto tomato mixture. Repeat with remaining eggs, spacing eggs as evenly as possible. Sprinkle eggs with salt and black pepper.
3 – Bake, uncovered, in a 400 degree oven about 20 minutes or until eggs are set. Remove from oven. Sprinkle with cheese; let stand for 5 minutes. Sprinkle with cilantro. If desired, serve with warmed tortillas. Makes 6 servings.

* Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 121 cal., 7 g total fat (3 g sat. fat), 217 mg chol., 367 mg sodium, 7 g carb. (2 g fiber), 9 g pro.

Diabetic Dish of the Week – Lovin’ Lemon Swirl Dip

January 27, 2015 at 6:30 AM | Posted in dessert, diabetes, diabetes friendly, Diabetic Dish of the Week | 1 Comment
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Lovin’ Lemon Swirl Dip

1 Cup Vanilla Low-Fat Greek Yogurt
1/4 Teaspoon Finely Shredded Lemon Peel
1 Tablespoon Lemon Juice
Dash Ground Cinnamon
Dash Ground Ginger
3 Tablespoons Strawberry Jam or Preserves *
3 Cups assorted fresh fruit (such as Apple and/or Pear wedges,** Plum Slices, Strawberries, Raspberries, and/or Seedless grapes)

1 – In a medium bowl stir together Yogurt, Lemon Peel, Lemon Juice, Cinnamon, and Ginger. Cover and chill for at 1 hour up to 24 hours.

2 – To serve, transfer Yogurt Mixture to a serving bowl. Drop small spoonfuls Using a thin knife or spatula, gently swirl Jam into Yogurt Mixture. Serve Fruit with Swirled Yogurt Mixture.

* Note – Look for Smucker’s Sugarless Strawberry Jam or Preserves to use.
** Note – To prevent Apples or pears from turning brown, place the sliced Fruit in a bowl. Add 2 Tablespoons Lemon Juice and 2 Tablespoons water; toss to coat. If desired, pat dry with paper towels.
Nutrition per serving: 63 Calories, 1 g total Fat, 2 mg Cholesterol, 30 mg Sodium, 13 g carbs, 0 g Fiber, 2 g Protein

Top 25 Power Foods for Diabetes

January 22, 2015 at 6:28 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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Some more great tips on help controlling your Diabetes. It’s from the Diabetic Living On Line website.
Top 25 Power Foods for DiabetesDiabetic living logo
The best foods for diabetes are most often whole foods that are not processed, such as fruits and vegetables. 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.



The Best Foods for Diabetes

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 sugar 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.

An apple a day keeps the doctor away — specifically the cardiologist. A 2012 study at Ohio State University published in the Journal of Functional Foods found that eating just one apple a day for four weeks lowered LDL (bad) cholesterol by 40 percent. The professor leading the study explained that not all antioxidants are created equal, and that a particular type of antioxidant in apples had a profound effect on lowering LDLs, a contributor to heart disease. The study was funded in part by a grant from the U.S. Apple Association, among other supporters.

More reasons why apples are good for a diabetes diet.

This crunchy fruit also appears to offer protection against diabetes. The Harvard School of Public Health examined the diets of 200,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.

More good news: A medium-size apple contains 3 grams of fiber, which includes both soluble and insoluble fiber. How ’bout them apples?…

Based on taste alone, asparagus is a favorite food for many. But you’ll really love that it’s a nonstarchy vegetable with only 5 grams of carb, 20 calories, and almost 2 grams of dietary fiber per serving. It’s especially high in an antioxidant called glutathione, which plays a key role in easing the effects of aging and many diseases, including diabetes, heart disease, and cancer.

Learn more about asparagus!

One example is the preliminary research reported in 2012 in the British Journal of Nutrition, which suggests that asparagus can help keep blood sugar levels in check and increase insulin production.

Another plus for asparagus is its folate content — a 1/2-cup serving, or about six 1/2-inch spears, provides 33 percent of the 400 micrograms of folate recommended daily. The American Heart Association advises eating foods containing folate and other B vitamins to help lower homocysteine levels, a risk factor for coronary heart disease….
* Click the link below to get the Top 25 Power Foods for Diabetes



10 Pantry Foods to Pitch for a Healthier Diabetic Diet

January 21, 2015 at 6:37 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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Make 2015 the Year of Making Healthier Choices! From the Diabetic Living On Line website it’s 10 Pantry Foods to Pitch for a Healthier Diabetic Diet. Eat healthy!



10 Pantry Foods to Pitch for a Healthier Diabetic DietDiabetic living logo
When hunger hits, what’s stocked in your pantry is ultimately what ends up on your plate. And if you’re like most people, some not-so-good options sneak into your kitchen. Make a clean sweep of your eating habits, starting with pitching these unhealthy foods from your pantry in favor of more diabetes-friendly swaps.




Crumb Piecrusts

Ready-made graham cracker and cookie-crumb piecrusts are often laced with artery-clogging trans fat. In fact, some crumb-style crusts pack as much as 2.5 grams of trans fat per serving, which ranks them near the top of the list of trans-fat-laden foods. …..




Processed Cheese

Whether sold in shelf-stable blocks, jars, or spray cans, processed cheese offers twice the sodium of natural cheese. Plus, processed cheese has up to 4 grams of carbohydrate per ounce, with only half the protein of natural cheeses, such as low-fat mozzarella and cheddar (which are virtually carb-free)…..


* Click the link below to get all 10 Pantry Foods to Pitch for a Healthier Diabetic Diet

Diabetic Dish of the Week – Roasted Red Pepper Dip

January 20, 2015 at 6:39 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week | Leave a comment
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Here’s a perfect Diabetic Friendly Dip for your vegetable dippers, baked tortilla chips, and baked pita chips.

Roasted Red Pepper Dip


1 8 – ounce carton fat-free or light dairy sour cream
1/4 cup chopped bottled roasted red sweet peppers (about 1/4 of a 7-ounce jar)
2 tablespoons sliced green onion
1 tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
1 clove garlic, minced
1/4 teaspoon salt
Assorted vegetable dippers, baked tortilla chips, and/or baked pita chips

1 – In a small bowl, stir together sour cream, roasted red peppers, green onion, basil, garlic, and salt. Cover and chill for at least 4 hours or up to 24 hours to allow flavors to blend.
2 – Stir before serving. Serve with assorted vegetable dippers, baked tortilla chips, and/or baked pita chips. Makes 10 (2-tablespoon) servings.
Nutrition Facts Per Serving:


PER SERVING: 23 cal., 73 mg sodium, 4 g carb. (1 g fiber), 1 g pro.

Diabetic Dish of the Week – Oatmeal Brunch Casserole

January 13, 2015 at 6:35 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week | Leave a comment
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Here’s a Diabetic Friendly Casserole for your Breakfast or Brunch, Oatmeal Brunch Casserole . The original recipe has 1 tablespoon of Brown Sugar, you cut that amount by using a 1/2 tablespoon of Splenda Brown Sugar. Cut them where you can!


Oatmeal Brunch Casserole


Nonstick cooking spray
2 cups fat-free milk
1 tablespoon margarine or butter
1 cup regular rolled oats
1 cup chopped apple or pear
1/3 tablespoons dried tart cherries or golden raisins
1/4 cup coarsely chopped walnuts, toasted
1/2 teaspoon vanilla
1/4 teaspoon salt
1 tablespoon brown sugar



Lightly coat a 1-quart casserole with cooking spray; set aside. In a small saucepan bring the milk and margarine to boiling. Slowly stir in oats. Stir in apple, dried cherries, walnuts, vanilla, and salt. Cook and stir until bubbly. Cook and stir for 2 minutes more. Pour into the prepared casserole.
Bake in a 350 degree oven for 10 minutes. Sprinkle with brown sugar. Bake about 5 minutes more or until bubbly around the edges. Cool slightly. If desired, serve the warm oatmeal with additional milk. Makes 2 servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 2
PER SERVING: 256 cal., 10 g total fat (2 g sat. fat), 11 mg chol., 225 mg sodium, 36 g carb. 4 g fiber, 8 g pro.

Diabetic Dish of the Week – Spiced Popcorn

January 6, 2015 at 6:32 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week | 2 Comments
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Spiced Popcorn


A good low calorie, low carb snack!



1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4-1/2 teaspoon salt
Dash cayenne pepper
Dash ground cinnamon
12 cups popped popcorn
Nonstick cooking spray

1 – In a small bowl stir together cumin, chili powder, salt, cayenne pepper, and cinnamon.
2 – Spread popped popcorn in an even layer in a large shallow baking pan. Lightly coat popcorn with cooking spray. Sprinkle the cumin mixture evenly over popcorn; toss to coat.


Indian Spiced Popcorn: Prepare Spiced Popcorn as directed, except substitute 1/2 teaspoon curry powder, 1/2 teaspoon garam masala, 1/4 teaspoon ground turmeric, and 1/4 teaspoon black pepper for the cumin, chili powder, cayenne pepper, and cinnamon.

Nutrition Facts Per Serving:

Servings Per Recipe: 12
PER SERVING: 31 cal., 49 mg sodium, 6 g carb. (1 g fiber), 1 g pro.

Diabetic Dish of the Week – Chewy Granola Bars

December 30, 2014 at 6:22 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week | Leave a comment
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Here’s a Diabetic Friendly Recipe for Chewy Granola Bars!

Chewy Granola Bars



1 cup low-fat granola
1 cup rolled oats
1/2 cup mixed nuts
1/2 cup white whole wheat flour or whole wheat flour
1/2 cup raisins
1 egg, beaten or 1/4 cup Egg Beater’s
3 tablespoons packed brown sugar
3 tablespoons cooking oil
3 tablespoons honey
1/2 teaspoon ground cinnamon

Line an 8x8x2-inch baking pan with foil. Grease the foil; set pan aside. In a large bowl combine granola, oats, nuts, flour, and raisins in a large mixing bowl. In small bowl stir together egg, brown sugar, oil, honey, and cinnamon in a small bowl. Add to granola mixture until well coated. Press evenly into the prepared pan.
Bake in oven to 325 degrees F for 25 to 30 minutes or until lightly browned around the edges. Cool in pan on a wire rack. Use foil to remove from pan, cut into bars.


Nutrition Facts Per Serving:

PER SERVING: 99 cal., 4 g total fat (1 g sat. fat), 9 mg chol., 14 mg sodium, 15 g carb, 1 g fiber, 2 g pro.

Diabetic Cake Mix Recipes

December 27, 2014 at 6:36 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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It doesn’t always have to be made from scratch to taste good! So from the Diabetic Living On Line website it’s Diabetic Cake Mix Recipes.



Diabetic Cake Mix Recipes
When it comes to baking mixes, you don’t have to feel boxed in. Break the mold with these creative and easy sugar-free cake, brownie, and pudding mix recipes.


Diabetic living logo

Bake Outside the Box

Baking mixes are quick and easy when you need dessert in a pinch, but that doesn’t mean you have to commit to the instructions on the back of the box — especially if you’re on a diabetes meal plan. Mix it up with one of these creative recipes that start with a simple baking mix and end with a delicious, diabetic dessert.




Chocolate Java Ice Cream Cookies

Sugar-free ice cream nestles between two irresistible mocha cookies in this recipe that begins with a package of sugar-free devil’s food cake mix. Sure to be a new family favorite, the yummy twist on an ice cream sandwich boasts only 127 calories per serving…..




Plum Pudding Cookies

Use lemon-flavor instant pudding mix to make low-carb cookies packed with healthful dried plums and toasted almonds. Cut 6 calories and 2 grams of carb when you make it with a sugar substitute…..



* Click the link below to get all the Diabetic Cake Mix Recipes


Holiday Favorites Made Healthy

December 26, 2014 at 6:28 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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From the Diabetic Living On Line website it’s, Holiday Favorites Made Healthy


Holiday Favorites Made HealthyDiabetic living logo
You don’t have to pass up your favorite holiday foods! We’ve slimmed down everything from mashed potatoes and gravy to turkey and green bean casserole. Our festive, diabetes-friendly holiday recipes prove that classic entrees and side dishes don’t have to be loaded with fat, calories, and carbs to be enjoyable. Now that’s something to be thankful for!



Fresh Green Bean Casserole

Nothing says the holidays like a steaming serving of green bean casserole. By relying on a slimmed-down white sauce, this creamy casserole keeps fat and sodium in check….



Herb-Roasted Turkey and Vegetables

This herb-infused twist on traditional turkey is a flavorful and healthful alternative to a higher-calorie holiday classic…..



Three-Cheese Whipped Potatoes

Serve these sophisticated spuds instead of ordinary calorie-laden mashed potatoes. Loaded with ricotta, cottage, and Gorgonzola cheeses, no one else will know this decadent holiday side is diabetes friendly…..




* Click the link below to see all the Holiday Favorites Made Healthy


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