Cooking | My Meals are on Wheels

Blog

Bitter Melon Tacos

June 4, 2023 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
Tags: Bitter melon, Brown Sugar, Coconut, Cooking, Diabetes Self Management, Food, Meatless Monday, recipes, salsa, Spices, Tortillas, Vegetarian, Wheat Tortillas

Bitter Melon Tacos. I have never tried Bitter Melon but I hear it’s very popular among people with high blood sugar, especially those with Type 2 diabetes (like myself), due to its mild hypoglycemic effect. Something a bit different for your Meatless Monday! The recipe is from one of my favorite sites, the Diabetes Self Management website. At the site you’ll find a huge selection of Meatless Monday Recipes along with Diabetic Friendly Recipes! I’ve also left a link at the end of the post to subscribe to the Diabetes Self Management Magazine, one of my favorite Magazines. So Enjoy and Eat Healthy in 2023! https://www.diabetesselfmanagement.com/

Bitter Melon Tacos
Bitter melon is very popular among people with high blood sugar, especially those with Type 2 diabetes, due to its mild hypoglycemic effect…

Ingredients
1 tablespoon sunflower seed oil or coconut oil
Pinch of asafoetida or hing
1/4 teaspoon cumin seeds
1 tablespoon ginger, minced
1 tablespoon garlic, minced
8 bitter melons, thinly sliced
1/2 teaspoon tamarind concentrate or fresh tamarind pulp
1 tablespoon jaggery or brown sugar
1/4 teaspoon turmeric powder
1/4 teaspoon red chili powder
1/2 teaspoon roasted cumin seed powder
1 teaspoon dried mango powder
1/2 teaspoon coriander seed powder
1–2 tablespoons water
Corn or wheat tortillas
Salsa of choice (I use mixed mango)
2 tablespoons shredded coconut, for garnish

Directions
1 – Heat oil in a pan. Add a pinch of asafoetida or hing (watch out for the sizzle!), then add the cumin seeds, ginger and garlic. Stir for about 15 seconds.

2 – Add bitter melon slices. Sauté for about 5 minutes.

3 – Add tamarind, jaggery, turmeric, red chili powder, cumin seed powder, mango powder and coriander seed powder.

4 – Add 1–2 tablespoons of water. Give it a quick stir and allow the bitter melon to cook for about 5 minutes, until slightly tender.

5 – Serve the bitter melon stir fry with tortillas to make tacos. Top with salsa to complement and balance the flavors. Garnish with shredded coconut.
https://www.diabetesselfmanagement.com/recipes/main-dishes/bitter-melon-tacos/

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!
https://www.diabetesselfmanagement.com/subscribe/

Kitchen Hint of the Day!

June 4, 2023 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
Tags: baking, Chicken, Cooking, Cooking Tips. White Meats, Fish, Food, Grilling, Kitchen Hints, recipes, Roasting

Opt For White Meat…..

Overall, white meats have less amount of undesirable fat and are, in fact, easier to prepare. So, you have no excuse not to go for the healthy option. If you’re going for chicken, remove the skin. In contrast, fish can be a good source of nutrients which are good for the heart.

Appetizer of the Week – Pineapple Yogurt Dip

June 3, 2023 at 6:02 AM | Posted in Appetizer of the Week, Appetizers, CooksRecipes | Leave a comment
Tags: Appetizer of the Week, Appetizers, can Crushed Pineapple, Cooking, CooksRecipes, Diabetes, Fat Free Plain Yogurt, Food, Granulated No Calorie Sweetener, Pineapple Yogurt Dip, recipes, Reduced Fat Cream Cheese

This week’s Appetizer of the Week is a Pineapple Yogurt Dip. To make this week’s recipe you’ll be needing Reduced Fat Cream Cheese, Fat Free Plain Yogurt, can Crushed Pineapple, and Granulated No Calorie Sweetener. There’s 30 calories and 2 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

Pineapple Yogurt Dip
Cool and creamy, this dip makes a delicious centerpiece for a tray filled with assorted fresh fruits. Serve with brunch or as a healthy addition to a dessert buffet.

Recipe Ingredients:
1 (8-ounce) package reduced-fat cream cheese, softened
1 (8-ounce) container fat-free plain yogurt
1 (8-ounce) can crushed pineapple, drained well
1/2 cup Splenda® Granulated No Calorie Sweetener

Cooking Directions:
1 – Process cream cheese, yogurt, pineapple, and Splenda® Granulated Sweetener in a food processor or blender until smooth, stopping to scrape down sides. Spoon into a serving dish; cover and chill. Serve with assorted fresh fruit.
Makes 24 (2 tablespoons) servings.

Nutritional Information Per Serving (1/24 of recipe; 2 tablespoons): Calories: 30; Calories from Fat: 15; Total Fat: 1g; Saturated Fat: 1g; Cholesterol: 5mg; Sodium: 50mg; Total Carbs: 2g; Dietary Fiber: 0g; Sugars: 2g; Protein: 2g.
https://www.cooksrecipes.com/diabetic/pineapple_yogurt_dip_recipe.html

Mexican Turkey Meatballs with Creamy Salsa

June 3, 2023 at 6:01 AM | Posted in CooksRecipes | Leave a comment
Tags: appetizer, baking, Bread Crumbs, Chili powder, Cooking, CooksRecipes, Egg, Food, Garlic, Ground Cumin, Ground Turkey, Mexican Turkey Meatballs with Creamy Salsa, Non Fat Sour Cream, Onion, recipes, salsa, Tortilla Chips

Here’s another Delicious Appetizer Recipe, Mexican Turkey Meatballs with Creamy Salsa. To make this recipe you’ll be needing Ground Turkey, Egg, Garlic, Onion, Bread Crumbs, Chili Powder, Ground Cumin, Tortilla Chips, Non-Fat Sour Cream, and Salsa. There’s 44 calories and 3 carbs per serving. The recipe is from the CooksRmecipes 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

Mexican Turkey Meatballs with Creamy Salsa
Recipe courtesy of National Turkey Federation.

Recipe Ingredients:
1 pound ground turkey
1 large egg, beaten
2 cloves garlic, minced
1/4 cup onion, finely chopped
1/4 cup dry bread crumbs
1 teaspoon chili powder
1/2 teaspoon ground cumin
4 finely crushed ounces tortilla chips
3/4 cup non-fat sour cream
1/2 cup salsa

Cooking Directions:
1 – In medium bowl, combine turkey, egg, garlic, onion, bread crumbs, chili powder and cumin. Mix well. Shape into about 36 (3/4-inch) balls.
2 – Place crushed chips on plate. Roll each meatball in chips, coating thoroughly.
3 – Lightly coat a 15x10x1-inch baking pan with nonstick vegetable cooking spray and arrange meatballs on pan.
4 – Bake at a preheated 350°F (175°C) oven for 20 minutes or until turkey is no longer pink in center and internal temperature registers 165°F (73.8°C).
5 – Meanwhile, in a small bowl, combine sour cream and salsa. Use as dip for meatballs.
Makes 36 meatballs.

Nutritional Information Per Serving (1/36 of recipe): Calories: 44; Total Fat: 2g; Cholesterol: 15mg; Total Carbs: 3g; Protein: 3g; Sodium: 61mg.
https://www.cooksrecipes.com/gmeat/mexican_turkey_meatballs_with_creamy_salsa_recipe.html

Kitchen Hint of the Day!

June 3, 2023 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
Tags: Food, Cooking, Grilling, Soup, Roasting, Stew, Kitchen Hints, recipes, Cooking Tips, baking, Evaporated Fat Free Milk

Leftover Stew…..

When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving. Thicken sauces with evaporated fat-free milk instead of whole milk.

Jennie -O Turkey Recipe of the Week – Green Chili Turkey Taco Bowls

June 2, 2023 at 6:02 AM | Posted in Jennie-O, Jennie-O Turkey Products | Leave a comment
Tags: Cauliflower Rice, Cooking, Food, Fresh Green Chilies, Green Chili Turkey Taco Bowls, Jennie - O Turkey Recipe of the Week, JENNIE-O Lean Ground Turkey, Olive oil, Onion, recipes, Switch, Taco Seasoning

This week’s Jennie -O Turkey Recipe of the Week is Green Chili Turkey Taco Bowls. To make this week’s recipe you’ll be needing Olive Oil, JENNIE-O® Lean Ground Turkey, Onion, Taco Seasoning, Fresh Green Chilies, and Cauliflower Rice (For Serving). You can find this recipe along with all the other Delicious and Healthy Recipes at the Jennie – O Turkey website. Stay Safe and Make the SWITCH in 2023! https://www.jennieo.com/

Green Chili Turkey Taco Bowls
These Green Chili Turkey Taco Bowls are perfect for a carb-conscious weeknight meal and only take 30 minutes. Enjoy ground turkey, cauliflower rice, and flavorful green chilis in this dish.

Total Time: 30 minutes
Serving Size: Makes 4 Servings

Ingredients
1 – tablespoon olive oil
1 – (16-ounce) package JENNIE-O® Lean Ground Turkey
¼ – cup chopped onion
1 – (1-ounce) packet taco seasoning
½ – cup chopped fresh green chilies
Cauliflower rice, for serving

Suggested Toppings: Lettuce, cilantro, sliced jalapeños, queso fresco, and chopped tomatoes.

Directions
1) In large skillet over medium-high heat, heat oil. Add turkey, onions and taco seasoning. Cook 5 to 7 minutes, crumbling turkey with back of spoon, until turkey is cooked through.

2) Always cook to well-done, 165°F as measured by a meat thermometer. Stir in chilies. Cook 1 minute or until chilis are slightly softened.

3) Serve prepared cauliflower rice topped with turkey mixture. Add Suggested Toppings as desired.

Nutrition
Calories – 329
Protein – 26.5g
Carbohydrates – 26.6g
Fiber – .2g
Sugars – .4g
Fat – 11.5g
Cholesterol – 90mg
Sodium – 158.3mg
Saturated Fat – 5.3g
https://www.jennieo.com/recipes/green-chili-turkey-taco-bowls/

Italian Turkey Salad

June 2, 2023 at 6:01 AM | Posted in Jennie-O, Jennie-O Turkey Products | Leave a comment
Tags: Bell Peppers, Cooking, Food, Italian Salad Dressing, Italian Turkey Salad, Jennie - O Turkey Breast Roast, jennie o turkey, Pasta, Peppers, recipes, Rotini Pasta, Salad, Switch

Here’s a recipe for an Italian Turkey Salad. To make this recipe you’ll be needing JENNIE-O® Turkey Breast Roast, Rotini Pasta, Bell Peppers, Broccoli, Tomato, Celery, Red Cabbage, Italian Salad Dressing and more! There’s 360 calories and 48 net carbs per serving. You can find this recipe along with all the other Delicious and Healthy Recipes at the Jennie – O Turkey website. Stay Safe and Make the SWITCH in 2023! https://www.jennieo.com/

Italian Turkey Salad
This Italian Turkey Salad is not only delicious, it’s packed with veggies that make for a substantial meal. Made with pasta, vegetables and turkey breast at 360 calories per serving.

Total Time – 30 Minutes
Serving Size – 4 Servings

Ingredients
1 pound rotini pasta
1 small red onion, diced
½ cup sliced ripe olives
½ cup diced red bell pepper
½ cup diced green bell pepper
½ cup diced yellow bell pepper
1 small tomato, diced
4 stalks celery, diced
1 cup broccoli florets
1 cup shredded red cabbage
1 pound shredded JENNIE-O® Turkey Breast Roast
1¼ cups Italian salad dressing

Directions
1) Cook pasta until al dente; drain and cool.

2) In large bowl, combine cooked pasta, onion, olives, peppers, tomato, celery, broccoli and cabbage. Add turkey; toss to mix.

3) Pour dressing over turkey and vegetables. Toss to coat.

Nutritional Information
Calories – 360
Protein – 26g
Carbohydrates – 52g
Fiber – 4g
Sugars – 7g
Fat – 5g
Cholesterol – 45mg
Sodium – 860mg
Saturated Fat – 1.5g
https://www.jennieo.com/recipes/italian-turkey-salad/

Kitchen Hint of the Day!

June 2, 2023 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
Tags: Food, Cooking, Olive oil, Grilling, Roasting, Kitchen Hints, Salads, recipes, Herbs, Cooking Tips, baking, Salad Dressings

Vinegar, Olive Oil, and Herbs…..

Try to avoid creamy-based foods, especially salad dressings. Use vinegar, olive oil, herbs or low-fat, low-sodium sauce choices to create your own condiments.

Ohio Festivals June 2nd – 4th, 2023

June 1, 2023 at 10:51 PM | Posted in Festivals | Leave a comment
Tags: baking, Berries, Cake, Chicken, Cooking, Desert, Festivals, Food, Grilling, Ice cream, Ohio, Pie, recipes, Roasting, Sausage, Strawberries, Strawberry Festivals

Ohio Festivals June 2nd – 4th, 2023

June 2-4, 2023
Newark Strawberry Festival
Newark, Ohio
The annual festival, ‘Strawberries on the Square.’ will include entertainment throughout the weekend, Miss Strawberry Pageant, midway rides, food and craft vendors of all types, and of course our “world famous” Kiwanis Strawberry Shortcake.
http://www.newarkstrawberryfestival.com/

June 3-4, 2023 Troy Strawberry Festival – Troy, Ohio
Troy celebrates its place as the center of Ohio’s strawberry production the first weekend of June. Featured are the strawberries, of course, and they come in all sorts of taste-tempting treats from shortcake to donuts to strawberry pie. Also to be enjoyed are the many arts and crafts booths, the athletic competitions, and the entertainment. One of the largest and best-attended festivals in the Midwest. Attendance: 150,000.
https://www.troystrawberryfest.com/

Diabetic Dessert of the Week – Chocolate Zucchini Cake Recipe for Diabetics

June 1, 2023 at 6:02 AM | Posted in dessert, diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dessert of the Week | Leave a comment
Tags: baking, Berries, Chocolate Zucchini Cake Recipe for Diabetics, Cocoa Powder, Cooking, dessert, Diabetes, Diabetes Self Management, Diabetic Dessert of the Week, Food, Grated Zucchini, recipes, Skim Milk, Splenda, Unsweetened Applesauce, Whipped topping

This week’s Diabetic Dessert of the Week is a Chocolate Zucchini Cake Recipe for Diabetics. To make this week’s recipe some of the ingredients you’ll be needing are Grated Zucchini, Unsweetened Applesauce, Skim Milk, Splenda, Cocoa Powder, Whipped Topping, Berries and more! 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/

Chocolate Zucchini Cake Recipe for Diabetics
Get your chocolate fix and the nutritional benefits of peak-season zucchini in this crave-worthy cake!

Ingredients
Preparation time: 8 minutes
Cooking time: 35 minutes.

Nonstick cooking spray
2 cups finely grated zucchini (from about 2 medium, 6-inch-long, unpeeled)
1/2 cup canola oil
2 whole eggs plus 1 egg white
1/2 cup unsweetened applesauce
1 cup skim milk
1 1/2 teaspoons vanilla
2 1/2 cups all-purpose flour
1 cup Splenda, No Calorie Sweetener, Granular
1/2 cup white sugar
1/2 cup cocoa powder
1/2 teaspoon salt
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon cinnamon
Fat-free, nondairy whipped topping (optional)
15 berries of any kind (optional)

Directions
Yield: 15 servings
Serving size: 3″ x 2 1/2″ Square

1 – Preheat oven to 350°F. Spray a 9″ x 13″ baking pan with nonstick cooking spray. In a large bowl, combine the first six ingredients and mix well. Add remaining ingredients and stir until well blended. Pour into prepared pan. Bake for 30–35 minutes, until an inserted toothpick comes out clean. Cool. Cut into 15 servings (5 rows in one direction and 3 in the other). If desired, top each piece of cake with 1 tablespoon fat-free nondairy whipped topping and a berry of your choice. (Topping provides less than 5 grams of carbohydrate and is considered a free food).

Nutrition Information:
Calories: 181 calories, Carbohydrates: 20 g, Protein: 5 g, Fat: 9 g, Saturated Fat: 1 g, Sodium: 268 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/desserts-sweets/irresistible-chocolate-zucchini-cake/

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