“Meatless Monday” Recipe of the Week – Potato-Cauliflower Mash

April 6, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | 1 Comment
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This week’s Meatless Monday” Recipe of the Week is a Potato-Cauliflower Mash. Made using Water, Yukon Gold Potatoes, Cauliflower Florets, Fat-Free Evaporated Milk, Trans-Fat-Free Margarine, Salt, and Black Pepper. 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 2020! https://www.diabetesselfmanagement.com/

Potato-Cauliflower Mash
Adding cauliflower to this otherwise traditional mashed potato dish reduces the carbohydrate content — and ups the taste factor!

Ingredients
3 cups water
2 cups cubed unpeeled Yukon Gold potatoes (about 12 ounces)
10 ounces frozen cauliflower florets
1/4 cup fat-free evaporated milk
2 tablespoons trans-fat-free margarine
3/4 teaspoon salt
1/4 teaspoon black pepper

Directions
Yield: 4 servings
Serving size: 1/2 cup

1 – Bring water to a boil in large saucepan. Add potatoes and cauliflower; return to a boil. Reduce heat; cover and simmer 10 minutes or until potatoes are tender.

2 – Drain vegetables; place in blender with evaporated milk, margarine, salt, and pepper. Blend until smooth, scraping side frequently.

Nutrition Information:
Calories: 173 calories, Carbohydrates: 25 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 531 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/sides/potato-cauliflower-mash/

 

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Diabetic Dish of the Week – Bulgur with Asparagus and Spring Herbs

March 31, 2020 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 – Bulgur with Asparagus and Spring Herbs. I’ve got one fantastic side dish for this week’s recipe, Bulgur with Asparagus and Spring Herbs. Made using Bulgur, Asparagus, Frozen Peas, Italian Parsley, Mint, Lemon Juice, Orange Juice, Extra Virgin Olive Oil, and Salt and Pepper. 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 2020! https://www.diabetesselfmanagement.com/

Bulgur with Asparagus and Spring Herbs
Bulgur is a whole grain that’s high in fiber and protein. It’s also a good source of iron, magnesium, and B vitamins…

Ingredients
2/3 cup uncooked bulgur
2 cups sliced asparagus (1-inch pieces)
1/2 cup frozen peas, thawed
2/3 cup chopped fresh Italian parsley
2 teaspoons finely chopped fresh mint
3 tablespoons lemon juice
1 tablespoon orange juice
1 tablespoon extra virgin olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper

Directions
Yield: 4 servings
Serving size: 1 cup

1 – Prepare bulgur according to package directions, omitting any salt or fat. Drain well.

2 – Steam asparagus in steamer basket over boiling water 3 to 4 minutes or until bright green and crisp-tender. Cool under cold running water, drain well, and blot with paper towels.

3 – Combine bulgur, asparagus, peas, parsley, and mint in large bowl. Whisk lemon juice, orange juice, oil, salt, and pepper in small bowl. Pour over bulgur mixture; toss gently.

Note: Bulgur is a whole grain that’s high in fiber and protein. It’s also a good source of iron, magnesium, and B vitamins.

Nutrition Information:
Calories: 148 calories, Carbohydrates: 25 g, Protein: 6 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 98 mg, Fiber: 7 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/bulgur-with-asparagus-and-spring-herbs/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!Your one-stop resource for advice, news and strategies for living with diabetes.
https://www.diabetesselfmanagement.com/subscribe/

Kitchen Hint of the Day!

March 28, 2020 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Boiling potatoes……………………………

You can boil potatoes ahead of time for use later as long as you cover and refrigerate them. They’ll last for up to three days in the fridge.

Kitchen Hint of the Week!

October 14, 2019 at 6:00 AM | Posted in Kitchen Hints | 2 Comments
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Constantly stir your pasta during the first minute of cooking……………..

When making Pasta – A large amount of the pasta’s starches starts to release during the first minute of boiling — meaning it’s the time when the pasta is most prone to sticking together. To prevent a sticky mess, constantly stir your pasta for the first minute, and after that you can ease up and stir it every 30 seconds or so.
https://www.buzzfeed.com/jesseszewczyk/pasta-cooking-tips

Kitchen Hint of the Day

October 2, 2019 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Salt the water………….

While salting your pasta water it probably won’t do much to shorten your cooking time, it will make your noodles a lot more enjoyable. Unsalted pasta is wildly bland, but just a hint of salt in the water can change that.

Kitchen Hint of the Day!

June 30, 2019 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Lots of water……………

When preparing Pasta -Pasta releases a lot of starch when cooking, so it’s important to use a large pot of water. If you were to cook pasta in a small pot of water, the starches would make the water thick and your pasta slimy. To prevent this, just use four quarts of water (aka a gallon) for every pound of pasta you use.

Kitchen Hint of the Day!

May 26, 2018 at 5:00 AM | Posted in Kitchen Hints | Leave a comment
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Hot water……..

If you need to add more water to vegetables as they are cooking, make sure the added water is as hot as possible. Adding cold water to already cooking vegetables may affect their cell walls and cause them to toughen.

Kitchen Hint of the Day!

March 19, 2018 at 5:00 AM | Posted in Kitchen Hints | Leave a comment
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Boil that water………..

Always bring your water to a rapid boil before adding the noodles. Starches in the noodles absorb water instantly and you want the water temperature to be extremely hot to begin cooking the noodles properly. Noodles that are added too soon will leave you with gooey, overdone noodles. Also don’t boil noodles in a covered pot, as it will quickly overflow. You can always just leave your wooden spoon in the pot to prevent spillovers, this really works!

Kitchen Hint of the Day!

March 13, 2018 at 5:00 AM | Posted in Kitchen Hints | Leave a comment
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Eggactly………

Bacteria love eggs,so if you find a cracked egg in the carton, throw it out; it is probably contaminated. The refrigerator shelf life of eggs is about 5 weeks from the “sell by” date.

Kitchen Hints of the Day!

November 16, 2017 at 6:02 AM | Posted in Kitchen Hints | Leave a comment
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Using Whole Wheat Pasta……….

* Whole-wheat pasta usually requires more cooking time than regular pasta, but don’t overcook it! Whole-wheat pasta quickly loses its texture if overcooked, so follow package directions carefully. Get your kitchen timer out and use it.
* Toss it with pesto or dark, leafy greens like Swiss chard for an earthy, herbal flavor that goes perfectly with whole wheat pasta.
* Make a cold pasta salad with plenty of olive oil and a splash of rice vinegar or squeeze of lemon juice to lighten it up.
* You may eat a little less pasta than you normally would. The whole-wheat and higher- fiber pastas seem to be more satisfying.

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