Diabetic Dish of the Week – Lemon-Capered Pork Tenderloin

January 31, 2023 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Lemon-Capered Pork Tenderloin. To make this Dish you’ll be needing Boneless Pork Tenderloin, Capers, Rosemary Leaves, Black Pepper, Water, and Lemon Juice. There’s 134 calories and 0 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2023! https://www.diabetesselfmanagement.com/

Lemon-Capered Pork Tenderloin
Nothing adds flavor quick like a burst of citrus! This easy pork tenderloin recipe uses clean ingredients and is packed with flavor from capers, rosemary, and lemon.

Ingredients
1 to 2 boneless pork tenderloins (about 1 1/2 pounds)
1 tablespoon crushed capers
1 teaspoon dried rosemary leaves, crushed
1/8 teaspoon black pepper
1 cup water
1/4 cup lemon juice

Directions
Yield: 8 servings
Serving size: 1 pork slice

1. Preheat oven to 350°F. Trim fat from tenderloin; discard. Set tenderloin aside.

2. Combine capers, rosemary, and black pepper in small bowl. Rub mixture over tenderloin. Place tenderloin in shallow roasting pan. Pour water and lemon juice over tenderloin.

3. Bake, uncovered, about 20 minutes, or until thermometer inserted into thickest part of tenderloin registers 160°F. Remove from oven; cover with foil. Allow to stand 10 minutes. Cut evenly into 8 slices before serving. Garnish as desired.

Nutrition Information:
Calories: 114 calories, Carbohydrates: 1 g, Protein: 19 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 45 mg, Sodium: 59 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/lemon-capered-pork-tenderloin/

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Diabetic Pasta Recipes

January 31, 2023 at 6:01 AM | Posted in EatingWell | Leave a comment
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From the EatingWell website it’s Diabetic Pasta Recipes. Enjoy Pasta again with these Delicious and Diabetic Pasta Recipes with recipes including Lemongrass Shrimp and Noodle Bowl, Fusilli with Green Sauce and Burst Cherry Tomatoes, and Lemon Chicken Pasta. Find these recipes and more all at the EatingWell website. You can also subscribe to one of my favorite Magazines, the EatingWell Magazine. So find these recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2023! http://www.eatingwell.com/

Diabetic Pasta Recipes
Find healthy, delicious diabetic pasta recipes, from the food and nutrition experts at EatingWell.

Lemongrass Shrimp and Noodle Bowl
Inspired by bun, the Vietnamese rice noodle salad, we created a spicy, tangy sauce made with lime juice, fish sauce, chile and garlic to marinate the shrimp and to drizzle over this dish……

Fusilli with Green Sauce and Burst Cherry Tomatoes
This vegetarian dinner is packed with flavor, thanks to a lemon-herb shallot sauce. The herbaceous green sauce uses plenty of fresh herbs, including cilantro, dill and parsley. Use any leftover sauce as a dressing for grain bowls and salads……

Lemon Chicken Pasta
In this easy lemon chicken pasta recipe, we love the combination of lemon zest and toasted breadcrumbs. This healthy dinner is made with rotisserie chicken, quick-cooking spiralized zucchini and baby zucchini, so you get a complete meal in just 10 minutes……

* Click the link below to get all the Diabetic Pasta Recipes
https://www.eatingwell.com/recipes/19957/health-condition/diabetic/dinner/pasta/

Kitchen Hint of the Day!

January 31, 2023 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Skimming the Fat…..

If you make your own soups and stews, refrigerate them so you can easily skim the fat off before serving them.

One of America’s Favorites – Mashed Potatoes

January 30, 2023 at 6:02 AM | Posted in One of America's Favorites | Leave a comment
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A serving of mashed potatoes in a bowl with two whole potatoes

Mashed potato or mashed potatoes (American and Canadian English), colloquially known as mash (British English), is a dish made by mashing boiled or steamed potatoes, usually with added milk, butter, salt and pepper. It is generally served as a side dish to meat or vegetables. Roughly mashed potatoes are sometimes called smashed potatoes. Dehydrated instant mashed potatoes and frozen mashed potatoes are available. Mashed potatoes are an ingredient in other dishes, such as dumplings and gnocchi.

Most authors recommend the use of “floury” potatoes with a high ratio of amylose in their starch to achieve a fluffy, creamy consistency and appearance. The best-known floury varieties are King Edward, golden wonder, and red rascal in Britain and the Russet in North America. However, some recipes use “waxy” potatoes containing more amylopectin in their starch for a different texture or look; for instance, one pounded mashed potato dish from Yunnan cuisine (in southwestern China), which uses waxy potatoes to achieve a chewy, sticky texture.

Butter, milk or cream, salt, and pepper are usually added. Many other seasonings may also be used, including herbs (notably parsley and chives), spices (notably nutmeg), garlic, cheese, bacon, sour cream, crisp onion or spring onion, caramelized onion, and mustard.

One French variation adds egg yolk for pommes duchesse or Duchess potatoes; piped through a pastry tube into wavy ribbons and rosettes, brushed with butter and lightly browned. Some French recipes for pomme purée (potato puree) use up to one part butter for every two parts potato. In low-calorie or non-dairy variations, milk, cream and butter may be replaced by soup stock or broth.

A plate of sausage and mashed potatoes, with cabbage and onion gravy, commonly known as “bangers and mash”

Mashed potato can be served as a side dish. In the British Isles, sausages served with mashed potatoes are known as bangers and mash. Mashed potato can be an ingredient of various other dishes, including shepherd’s and cottage pie, Orkney clapshot, pierogi, colcannon, dumplings, potato pancakes, potato croquettes and gnocchi. Particularly runny mashed potatoes are called mousseline potatoes.

In the United Kingdom, cold mashed potato can be mixed with fresh eggs and then fried until crisp to produce a potato cake. This dish is thought to have originated in Cornwall and is a popular breakfast item. When instead combined with meat and other leftover vegetables, the fried dish is known as bubble and squeak.

Mashed potatoes may be eaten with gravy, typically meat gravy, though vegetable gravy is becoming more common as the vegetarian and vegan trends see a rise in popularity.

A potato masher can be used to mash the potatoes. A potato ricer produces a uniform, lump-free, mash.

In India mashed potatoes made with spices, fried or not, are called chaukha. Chaukha is used in samosas in India and with littee specially in Bihar.

Kitchen Hint of the Day!

January 30, 2023 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Pop on over…..

Learn to make a great popover! Bread on the table is a natural for any gathering, but that basket can make it easy to nosh on a lot of carbs before the main event, which is something to be aware of for those living with diabetes. Popovers are a wonderful light and airy roll to sub in, and since they have very little flour in them they can be a more diabetes-friendly alternative.

Healthy Chickpea Recipes

January 29, 2023 at 6:01 AM | Posted in EatingWell | Leave a comment
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From the EatingWell Website it’s Healthy Chickpea Recipes. Find some Delicious and Healthy Chickpea Recipes with recipes including Chickpea and Quinoa Bowl with Roasted Red Pepper Sauce, Slow-Cooker Chicken and Chickpea Soup, and Chickpea Salad Sandwich. Find these recipes and more all at the EatingWell website. You can also subscribe to one of my favorite Magazines, the EatingWell Magazine. So find these recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2023! http://www.eatingwell.com/

Healthy Chickpea Recipes
Find healthy, delicious chickpea recipes, from the food and nutrition experts at EatingWell.

Chickpea and Quinoa Bowl with Roasted Red Pepper Sauce
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long……

Slow-Cooker Chicken and Chickpea Soup
The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you’re also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that’s always good to stock up on……

Chickpea Salad Sandwich
This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It’s got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch……

* Click the link below to get all the Healthy Chickpea Recipes
https://www.eatingwell.com/recipes/19131/ingredients/beans/chickpeas/

Kitchen Hint of the Day!

January 29, 2023 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Healthy Cooking Hints…..

 

10 simple cooking tips for people with diabetes or anyone wanting to cook the healthy way:

1 – Eat a low saturated fat diet. Cut the fat off meat, remove skin from chicken and where possible avoid cream, butter and high fat products.
2 – Use low fat products. Such as 25-50% reduced fat cheese, no-fat yoghurt, skim milk and low fat margarines.
3 – Avoid frying in fat. Use cooking spray or baking paper instead.
4 – Get your 5 + 3. Include 5 serves of vegetables and 2 or 3 serves of fruit each day.
5 – Fiber up. Aim for 30g of fiber each day.
6 – Omit or use salt sparingly. A low-sodium diet is ideal for people with diabetes.
7 – Avoid coconut milk. It contains 40g of fat per cup! Instead make my version of using evaporated light milk and coconut essence at only 4g of fat per cup.
8 – Limit sugar. Having small amounts of sugar is fine, for example one of my cakes may have a third cup sugar but it serves ten. Divided up there isn’t much sugar at all.
9 – Opt for Basmati or Doongara rice. Both have a lower GI than normal white rice.
10 – Choose cold-climate fruit. Fruit grown in a colder climate such as berries, cherries, apples, pears etc have a lower GI. Tropical fruits have a high GI rating and are quickly absorbed into the blood stream.
https://www.symplytoogood.com.au/blog/diabetes-cooking-tips/

Appetizer of the Week – Black Bean-Avocado Salsa with Home-Baked Tortilla Chips

January 28, 2023 at 6:02 AM | Posted in Appetizer of the Week, Appetizers, CooksRecipes | Leave a comment
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This week’s Appetizer of the Week is – Black Bean-Avocado Salsa with Home-Baked Tortilla Chips. This includes recipes for the Tortilla Chips and the Black Bean-Avocado Salsa. To make the Home Baked Tortilla Chips you’ll be needing Soft Corn Tortillas, Canola Oil, Garlic Powder, Ground Black Pepper, and Salt. To make the Black Bean-Avocado Salsa you’ll be using Avocados, Tomatillo, Jalapeno Chili Pepper, Cilantro Leaves, Red Onion, Black Beans, Canola Oil, Lime Juice, Cider Vinegar, and Salt. The recipe comes from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2023! https://www.cooksrecipes.com/index.html

Black Bean-Avocado Salsa with Home-Baked Tortilla Chips
Enjoy this tasty heart healthy snack for your next celebration!

Recipe Ingredients:
Tortilla Chips:
6 (6-inch) soft corn tortillas
1 tablespoon canola oil
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt

Black Bean-Avocado Salsa:
1/2 ripe medium avocado, peeled, seeded and diced
1 medium tomatillo, papery skin removed, rinsed and diced
1 large jalapeno chili pepper, finely chopped (seeded, if desired)
1/3 cup chopped fresh cilantro leaves
1/4 cup diced red onion
1/2 of a (15-ounce) can no-salt-added black beans, rinsed and drained*
2 tablespoons canola oil
1 1/2 tablespoons fresh lime juice
1 1/2 tablespoons cider vinegar
1/4 teaspoon salt

Cooking Directions:
1 – Preheat oven to 350°F (175°C).
2 – For Tortilla Chips: Stack tortillas and cut into eight equal triangles (48 wedges total). Put triangles in single layer on two baking sheets. Drizzle triangles with canola oil and sprinkle with garlic powder and black pepper. Bake for 10 to 11 minutes or until chips are light brown and beginning to crisp. Remove from oven, place baking sheets on cooling racks, sprinkle evenly with 1/4 teaspoon salt and cool completely (about 10 minutes). As chips cool, they will become crisper. Store in airtight container up to 24 hours for peak flavor and texture.
3 – For Black Bean-Avocado Salsa: Combine avocado, tomatillo, jalapeno, cilantro, red onion, black beans, canola oil, lime juice, vinegar and salt in medium bowl. Serve with tortilla chips.
Makes 6 (1/3 cup) servings.

*Note: The leftover black beans may be stored in an airtight container in the freezer up to one month for later use.

Nutritional Information Per Serving (1/6 of recipe): Calories 130; Total Fat 10g; Saturated Fat 1g; Cholesterol 0mg; Sodium 200mg; Carbohydrates 9g; Fiber 2g; Protein 2g.
https://www.cooksrecipes.com/appetizer/black_bean-avocado_salsa_with_home-baked_tortilla_chips_recipe.html

Mini Calzones

January 28, 2023 at 6:01 AM | Posted in Appetizers, CooksRecipes | Leave a comment
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From the CooksRecipes website it’s Mini Calzones. To make this recipe you’ll be needing Ground Beef, Yellow Onion, Mushrooms, Garlic Clove, Canola Oil, Dried Italian Seasoning, Ground Black Pepper, Pizza Dough, Shredded Reduced-Fat Mozzarella Cheese, and Reduced Sodium Marinara Sauce. There’s 210 calories and 26 net carbs per serving. The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2023! https://www.cooksrecipes.com/index.html

Mini Calzones
Calzones, a pizza pie “turnover”, come in miniature versions in this recipe, making for a quick and delicious meal or snack any time of day. They also make wonderful leftovers! Recipe developed by Alison Lewis.

Recipe Ingredients:
8 ounces lean ground beef
1/2 small yellow onion, diced
1 cup sliced mushrooms
1 clove garlic, minced
4 teaspoons canola oil – divided use
1/4 teaspoon dried Italian seasoning
1/4 teaspoon freshly ground black pepper
14 ounce prepared pizza dough
1/2 cup shredded reduced-fat mozzarella cheese
1 cup reduced-sodium marinara sauce, warmed

Cooking Directions:
1 – In large non-stick skillet, brown beef over medium heat until beef crumbles; drain and set aside. In separate large skillet, sauté onion, mushrooms and garlic in 1 tablespoon canola oil over medium heat 3 minutes or until tender. Stir in Italian seasoning and pepper. Add to ground beef and set aside.
2 – Preheat oven to 450°F (230°C).
3 – Divide dough into eight pieces. Roll each dough piece into 3-inch diameter. Spoon beef mixture equally over half of each piece, leaving 1/2-inch border. Top equally with cheese.
4 – Fold dough over filling until edges almost meet. Bring bottom edges over top edges and crimp dough with fingers to form rim. Prick tops of calzones with fork to allow steam to escape. Place on large baking sheet lightly greased and floured. Brush each calzone with canola oil, if desired.
5 – Bake in preheated oven for 10 to 12 minutes or until lightly browned. Serve with warm marinara sauce.
Makes 8 servings.

Tip: You can make these one day ahead of time and heat before serving the next day. Lightly brush calzones with canola oil before placing in the oven for a nice golden color and crisp texture. These calzones will keep in the refrigerator as leftovers.

Nutritional Information Per Serving (1/8 of recipe; 1 mini calzone): Calories: 210 ; Total Fat: 6g; Saturated Fat: 1.5g; Cholesterol: 20mg; Sodium: 450mg; Carbohydrates: 27g; Fiber: 1g; Protein: 12g.
https://www.cooksrecipes.com/sandwich/mini_calzones.html

Kitchen Hint of the Day!

January 28, 2023 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Being smart about carbs……

Choose those that give you energy that lasts and fiber. When a recipe calls for “white” flour, “white” rice, or other refined grains, try substituting whole wheat flour, brown rice, or other whole-grain flours or grain products. You can also use ground nuts such as almond or hazelnut (filbert) meal. Or you can mix several of these whole-grain ingredients together in the same recipe.

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